Tag: #mindfulfrontiers #meditation #mindfulness #humanwindow.com #staypresent #rumination

Filling Life’s Cracks with Gold

Kintsugi and Meditation

When family challenges arise, I often notice two familiar responses: worry and helplessness. My mind immediately begins searching for solutions, replaying conversations, imagining outcomes, and trying to fix what feels uncertain. Sometimes this mental activity is useful. Other times, it simply fuels anxiety.

Recently, during a group meditation exploring Kintsugi, the ancient Japanese art of repairing broken pottery with lacquer dusted with powdered gold, a participant shared how helpful it was to visualize golden light flowing toward the places in her body where she felt anxiety. Rather than repeating reassuring phrases such as “It’s okay” or “Everything will be fine,” she imagined those areas being gently filled and supported by warm, golden light.

Kintsugi honors rather than conceals cracks, recognizing breakage and repair as part of an object’s history. The cracks remain visible, becoming part of the vessel’s beauty rather than something to hide. The participant’s observation stayed with me because it captured what I find most compelling about Kintsugi as a meditation practice: the invitation to meet our struggles not with judgment or resistance, but with gentle awareness and compassion.

When we visualize golden light flowing toward the places where we feel worry, fear, grief, or uncertainty, something shifts. Rather than trying to push away the feelings or convince ourselves that everything will be okay, we acknowledge the suffering. The practice feels less like solving a problem and more like tending to a wound with patience and care. It helps us respond from the heart rather than from the analytical mind.

Considering all this, Kintsugi becomes more than an art form. It becomes a meditation practice.

Many people assume meditation is about clearing the mind or achieving a state of calm. While moments of calm may arise, mindfulness meditation and Vipassana are practices of awareness. We learn to observe our thoughts, emotions, and bodily sensations without immediately reacting to them. Instead of pushing away discomfort, we become willing to meet it with curiosity and compassion.

During meditation, you might notice anxiety in your chest, tension in your shoulders, or sadness in your heart. Rather than resisting these experiences, imagine them as cracks in a treasured vessel and visualize warm golden light gently filling those spaces: not to erase them, but to honor them. The practice is not about pretending the crack does not exist. It is about bringing gentle attention to it, just as a Kintsugi artist carefully tends to a damaged vessel.

For many of us, suffering is made worse by the belief that we should not be struggling in the first place. We criticize ourselves for feeling anxious, judge ourselves for being overwhelmed, and compare ourselves to others who appear to have everything under control.

Kintsugi offers a different perspective. The cracks are not evidence of failure. They are evidence that something has been challenged, tested, and repaired. They tell a story of resilience.

The same can be true for us. No family escapes life’s inevitable challenges. Aging, illness, loss, and change are part of the human experience. The Buddhist Five Remembrances encourage us to acknowledge these realities rather than resist them. In meditation, reflecting on these truths can help us meet life with greater acceptance, appreciate the present moment more fully, and choose actions that reflect our deepest values.

Mindfulness does not remove life’s difficulties, but it can change how we relate to them. Instead of seeing ourselves as broken when challenges arise, we can learn to meet our struggles with greater patience, compassion, and understanding. We can acknowledge our wounds without becoming defined by them.

Over time, this practice cultivates a deeper sense of wholeness—not the wholeness that comes from having a perfect life, but the wholeness that comes from accepting our humanity. Like a Kintsugi bowl, we do not become whole because our cracks disappear. We become whole because we learn to honor them as part of our story, meeting them with awareness, compassion, and care.

Whether you are navigating family challenges, personal stress, or simply the demands of everyday life, mindfulness meditation and Vipassana offer an opportunity to pause, observe, and reconnect with yourself. Sometimes healing begins not through the mind’s effort to solve a problem, but through the heart’s willingness to hold what is difficult with kindness.

In mindfulness practice, awareness itself becomes the gold: not because it removes our pain, but because it helps us relate to it with greater wisdom and compassion.

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Anne-Marie Emanuelli is a mindfulness meditation teacher and founder of Mindful Frontiers LLC. She leads Vipassana meditation groups in Taos on Mondays at Taos Enchanted Village and Wednesdays at the Taos Public Library. Mindful Frontiers offers meditation & mindfulness classes, guided practices, workshops, and customized programs that support emotional well-being and resilience. Learn more at MindfulFrontiers.net.

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Connecting to the Cycles of the Seasons through Meditation

Human beings have a relationship with the seasons that is nourished by a close connection with Mother Earth. Our bodies are in sync with these cycles and being in nature fills us with awe, gratitude and appreciation for the non-human world. At the center of my meditation practice is a deep respect for the wisdom of nature. Mother Earth shares generously of her natural intelligence as the seasons cycle through each planetary year. Daily meditation practices aligned with our reciprocal relationship with nature can bring harmony to our lives.

Spring is the season when new plants, animals, and other beings emerge from hibernation or are reborn. Everything is fresh and the energy of new life is evident. In nature, we see babies being born and spending time with their parents: baby birds, goslings, and butterflies abound. The meditation practices that align with spring are those that awaken gratitude and awe. Walking meditation and sitting outdoors are ways that encourage our relationship with the season of rebirth.

 Summer is the season of heat and excitement as nature flourishes and grows into full form, much like when a child learns to run. Arrays of beautiful flowers, trees in full leaf and bees enjoying our gardens. Rivers flow abundantly and the sun is hot and bright. Meditation practices that align with summer are those that take place near bodies of water, such as sitting by the ocean and syncing our breath to the rhythm of the waves. At a lake or river, we can appreciate the flowing water and tune into how sunlight reflects off the surface. Everything around us is in full swing, and nature encourages us to be outdoors to honor our connection to Mother Earth.

Fall is when nature reaches its peak growth, and as the days grow shorter and cooler, plants and animals feel the pull towards dormancy. There is a crescendo that begins towards the end of summer and slowly peaks at the autumn equinox, when day and night are in balance. The nights and early mornings become cooler, plants begin to dry out, leaves change to yellow, orange, and red, and afternoon winds send them drifting to the ground, to protect and nourish the earth during the cold months. Meditations that mirror these changes center on equanimity and impermanence. For those who struggle with transition and change, Mettà, Karuna, and Tonglen practices utilize the heart’s ability to transform sadness into joy through the use of mantras. The Five Buddhist Remembrances remind us of the inevitability of transitions. All beings are of the nature to grow old, to have ill health, to grieve loss, and to die. Everything changes, from our health to our thoughts and our physical bodies. We grow in many ways as we experience the natural ebb and flow of life, and meditating with equanimity is a way to respond to these changes. 

Winter is the season of quiet energy, monochrome colors, and spending more time indoors than outdoors. Trees have lost their leaves, and plants are settled into slumber. Our bodies, too, may feel more tired and heavy during winter. There are activities that help us get out and enjoy nature during winter, such as sledding, skiing, snowshoeing or simply taking a brisk walk. These activities help to clear the stagnant energy of winter, since humans don’t hibernate like some mammals. Meditation practices that help us navigate the dark days of winter can include mindful eating, tea meditation, or walking a labyrinth. Starting the day with a sitting practice is a healthy way to align the mind and body with the breath, as well as set an intention for the day. At the end of the day, a gratitude practice before bed provides an opportunity to reflect on the day and offer ourselves appreciation.

For those interested in exploring meditation in community, I am leading an eight-week meditation course at the Taos Public Library on Wednesdays from noon to 1 p.m, through April 29. The class is offered freely and will introduce accessible mindfulness and meditation practices.

For individuals and families seeking additional support, Mindful Frontiers offers online courses, guided audio meditations, and custom workshops that nurture inner peace, emotional resilience, and overall well-being.

Anne-Marie Emanuelli is the founder and Creative Director of Mindful Frontiers LLC, a Taos-based B-Corp dedicated to community wellness through meditation. A certified meditation leader and labyrinth facilitator with more than 25 years of personal practice, she offers accessible mindfulness tools that support emotional well-being and social-emotional growth. Mindful Frontiers is available on the Insight Timer app, YouTube, at MindfulFrontiers.net, and all links are available on Linktree.

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Staying Steady in an Unsteady World

Finding balance through the practice of equanimity

Do you know someone who always seems calm and steady—someone who handles difficult situations without becoming overwhelmed or anxious? You might wonder how they manage to remain balanced when life becomes challenging. Often, people like this have learned that reacting impulsively rarely helps. Instead, they recognize that a more balanced life comes from accepting experiences as they are.

In contemplative traditions, the Brahmaviharas, or “sublime attitudes,” are four practices that cultivate emotional balance and compassion in a busy world. Also known as the four divine abodes, they include loving-kindness (metta), compassion (karuna), sympathetic joy (mudita), and equanimity (upekkha). Practicing these qualities can reduce personal suffering and strengthen relationships.

During times of challenge, the fourth Brahmavihara, equanimity, offers guidance for navigating the many emotions that arise in an unpredictable world.

Although widely associated with Buddhism, the Brahmaviharas also have roots in earlier Indian contemplative traditions, where they were described as ways of developing boundless attitudes of goodwill toward all beings. Their purpose is simple yet profound: to help us cultivate a mind that responds to life with openness, care, and steadiness.

During times of challenge, the Brahmaviharas offer guidance for navigating the many emotions that arise in an unpredictable world. The fourth quality, equanimity, is considered the culmination of these attitudes. It provides an inner refuge that allows us to meet life with flexibility and acceptance rather than reactivity.

Meditation teacher Tara Brach, who blends Western psychology with Eastern contemplative practices, writes, “If we want to bring our intelligence, creativity, and love into our relationships and world, we need to be able to access an inner refuge of presence.” When life feels overwhelming, a helpful antidote is a mindful pause. Taking a few slow breaths, noticing sensations in the body, and observing what is happening around us can help center us in the present moment.

Within that pause lies equanimity. It is where balance and spaciousness arise, allowing us to respond thoughtfully instead of reacting automatically. Equanimity helps us remain aware of what is happening without becoming swept away by strong emotions. Even a brief moment of presence can ground us and help our emotions settle into a calmer state.

When I think of someone who embodies equanimity, I imagine a wise elder or grandparent. Having lived through many experiences, they often learn not to become caught up in the ups and downs of life. This quality is beautifully illustrated in a well-known Chinese story sometimes called “Good Luck, Bad Luck—Who Knows?”

In the story, a farmer uses an old horse to plow his fields. One day the horse runs away into the hills. The neighbors come to offer sympathy for the farmer’s misfortune, but he simply replies, “Bad luck? Good luck? Who knows?”

A week later, the horse returns with a herd of wild horses. The neighbors congratulate the farmer on his good fortune. Again he responds, “Good luck? Bad luck? Who knows?”

Later, the farmer’s son tries to tame one of the wild horses and falls, breaking his leg. The neighbors again see this as terrible misfortune. The farmer’s response remains the same: “Bad luck? Good luck? Who knows?”

Soon afterward, the army arrives in the village and drafts every able-bodied young man into service. When they see the farmer’s son with his broken leg, they leave him behind.

Was it good luck or bad luck? Who knows?

The farmer’s calm response reflects the essence of equanimity. What appears fortunate or unfortunate in the moment may reveal itself differently over time. Our judgments are often shaped by perspective and limited information. Equanimity invites us to hold life’s events with greater openness and curiosity.

The encouraging news is that equanimity can be cultivated at any age. In upekkha meditation, we practice observing our thoughts and emotions with mindfulness. A helpful phrase for this practice might be, “Am I sure?”—or, like the farmer in the story, “Who knows?”

When we find ourselves caught in worry or fear, we can pause, take a few slow breaths, notice the sensations in the body, and gently question the certainty of our assumptions. This simple practice helps calm the nervous system and creates space for greater clarity. Instead of being swept away by anxious stories, we remain grounded in the present moment and more open to life as it unfolds.

For those interested in exploring meditation in community, I will be offering an eight-week meditation course at the Taos Public Library beginning Wednesday, March 11, from noon to 1 p.m. The class is offered freely and will introduce accessible mindfulness and meditation practices designed to cultivate calm, clarity, and emotional balance in everyday life.

For individuals and families seeking additional support in bringing mindfulness and meditation into daily life, Mindful Frontiers offers online courses, guided audio meditations, and custom workshops that nurture inner peace, emotional resilience, and overall well-being.

Anne-Marie Emanuelli is the founder and Creative Director of Mindful Frontiers LLC, a Taos-based B-Corp dedicated to community wellness through meditation. A certified meditation leader and labyrinth facilitator with more than 25 years of personal practice, she offers accessible mindfulness tools that support emotional well-being and social-emotional growth. Mindful Frontiers is available on Insight Timer app, YouTube, at MindfulFrontiers.net and on Linktree.

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Mindfulness Invites Inner and Outer Peace

Valentine’s Day arrives wrapped in red hearts, roses, and chocolate. Cards and candy declare “I love you” and “Be mine,” encouraging us to express affection. Valentine’s Day historically invites romantic love to the forefront, while the more lighthearted Galentine’s Day, celebrated on February 13, honors friendship and community. These celebrations remind us of something deeply human and universal: love and compassion are essential to living a peaceful and meaningful life.

Peace, however, is not only sought in relationships. It is also something we cultivate within ourselves. Authentic peace lives both internally and externally; it supports emotional well-being and influences how we show up in our families, communities, and the world. When we feel at ease, we are better able to offer patience, kindness, and understanding to others. In this way, inner peace becomes the foundation for outer peace.

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This message was beautifully reflected during a recent evening gathering of the Walk for Peace (19 monks from the Vietnamese Theravada Buddhist tradition walking 4 months & 2,300 miles to promote peace and unity). The lead monk, Bhikkhu Paññākāra, offered a gentle yet powerful reminder: mindfulness is a path toward peaceful living. Standing before a large crowd, he shared simple practices anyone can do, regardless of meditation experience. His guidance emphasized following the breath and bringing mindful awareness into everyday activities.

The Bhikkhu encouraged participants to slow down and do one thing at a time. He reminded us that mindfulness is about meeting each moment with kindness and intention. When the mind wanders, as it naturally does, we are invited to return again and again to the breath and the present moment. One phrase he offered has become a central wisdom from the Walk for Peace: “Today is going to be my peaceful day.” This simple intention serves as a quiet reminder that peace is something we can choose and practice every day.

Today will be my peaceful day.

When we experience even a small sense of calm, we open the door to self-compassion. From there, love can extend outward more easily—to our families, neighbors, and even to those we find challenging. Mindfulness helps us respond rather than react, allowing us to meet the world with curiosity instead of judgment. In this way, peace becomes present.

Bhikkhu Paññākāra emphasized that peace and compassion begin with each of us. Living mindfully often means slowing down and giving our full attention to what we are doing. Instead of multitasking, we focus on one thing at a time. When we eat, we notice the taste, texture, and nourishment of the food. When we speak with others, we listen actively rather than planning what we’ll say next. Even stepping away from our phones for short periods can help bring a sense of presence into our day.

Our minds and bodies naturally relax when we focus on one thing at a time. This simple shift can reduce stress and help us feel more connected to ourselves and others. At its core, mindfulness is about being here, fully and gently, with whatever is going on.

Words carry energy, and intention has the power to heal. Through meditation, we can cultivate loving-kindness, known as Mettà. When we experience pain or sadness, we can offer ourselves kind phrases such as May I be well. May I be at ease. When someone else is suffering, we can send them Mettà as well: May you be peaceful. May you be free from suffering. This meditation does not require physical proximity; focused attention and heartfelt intention are enough to generate the energy of compassion.

Valentine’s season is a meaningful time to reflect on wholehearted living. Mindful meditation reminds us that change happens one breath at a time, one moment at a time, through steady and compassionate practice.  Experiencing more peace in the world begins with how we care for ourselves and one another.

For individuals and families seeking support in integrating mindfulness and meditation into daily life, Mindful Frontiers offers a variety of opportunities. Through online courses, guided audio meditations, and custom workshops, we share accessible practices that nurture inner peace, emotional resilience, and overall well-being.

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Anne-Marie Emanuelli is the founder and Creative Director of Mindful Frontiers LLC, a B-Corp based in Taos that cultivates community wellness through meditation.  Guided by the mission, “Welcoming a mindful future, one present moment at a time,”  Anne-Marie offers accessible tools that support social-emotional growth and well-being.  She is a certified meditation leader and labyrinth facilitator with over 25 years of personal meditation practice. Mindful Frontiers can be found on the Insight Timer app, YouTube, and at MindfulFrontiers.net.

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Understanding Fascism Through a Buddhist Lens

Or

“How do I get through the heartache of all the cruelty?”

You experience freedom when you recognize that objects of hope and objects of fear are subjective phenomena that are not part of objective reality. (Andy Karr)

Recently, I have been challenged by how to navigate the current political situation in the US, given that I am also a trained meditation leader. I should be able to stay grounded during this challenging time, yet some days I get swept up in the frenzy churning across the country. Some days I feel overwhelmed by the cruelty, the corruption, the manipulation, and hypocrisy of what seems to be a fascist overthrow of our democratic government. There is so much blatant disregard of the US Constitution and outright corruption and illegal maneuvers.

I grew up devoutly Catholic and felt close to Jesus’ teachings of love, compassion, and acceptance. I also feel very close to earth-based spirituality, and I find solace and balance in nature. Native American spirituality is a perspective that helps me find meaning and belonging in an ever-changing world. Certified as a meditation leader, I have studied Buddhism, and its philosophy has helped me, in times of uncertainty, to hold the suffering of the world with equanimity and compassion.

So, I decided to research the Buddhist perspective on why fascism is rising and taking form now. This writing is from research and a stream-of-consciousness sharing to help me get clear and settle into some kind of acceptance. My heart needs to ground into the present moment, and my mind needs to understand. Here’s what I have learned. (This is long and heady. Hope you’ll stay with the flow and allow mind and heart to collaborate.

From a Buddhist perspective, the question isn’t only “Why is fascism appearing now?” but also “How is it that we are perceiving it now?” Buddhism treats both the phenomenon and its perception as products of conditions coming together.

A hard but central Buddhist insight would remind us that the seeds of fascism exist wherever fear, clinging, and ignorance exist. This insight comes from the concept of dependent origination, which teaches that nothing arises from nowhere. All phenomena occur (or arise) due to causes and conditions (pratītyasamutpāda). Fascistic tendencies aren’t sudden anomalies; they emerge when certain conditions converge:

  • fear and insecurity (economic, cultural, ecological)
  • perceived loss of identity or status
  • unresolved historical trauma (slavery, genocide, inequality)
  • systems that reward domination over compassion

From this perspective, what we’re seeing in the U.S. is a predictable outcome of long-standing societal causes that were never fully addressed. Collective clinging and the illusion of a fixed self help to understand the concepts of suffering, clinging to identity, certainty, power, and narratives of “us vs. them.” A society grasping for solidity in a world that feels impermanent and out of control leads to disregulation. Buddhism would say, “When impermanence is rejected, fear hardens into aggression. Fascism feeds directly on these ideas:

  • clinging to a rigid national identity
  • clinging to race, religion, or “tradition” as fixed and threatened
  • clinging to authority as a source of safety

Furthermore, in Buddhism, ignorance (Avidyā) as a social force isn’t stupidity—it’s misunderstanding the nature of reality. When ignorance dominates, compassion shrinks, and systems rooted in domination appear reasonable, even necessary. Fascism, through this lens, is ignorance made structural. Ignorance shows up socially as:

  • mistaking narratives for truth
  • confusing power with strength
  • believing suffering can be ended by eliminating “others.”

So, a question arises, “Why are we perceiving/experiencing a fascist takeover now in the U.S.?” Buddhism explains that our awareness is conditioned, and it is becoming visible because the conditions for seeing it are now present. What was once normalized societal behavior is becoming visible as suffering. It may be that our collective consciousness is evolving, and we no longer accept what was once considered normal. There has been a steady progression of consciousness throughout history, but the fascist patterns are now more obvious because:

  • information flows more freely (even if distorted)
  • marginalized voices are harder to silence
  • crises (pandemic, climate, inequality) expose the ethical core of systems
  • Denial is less sustainable

Buddhism doesn’t respond to social suffering with despair or moral panic. It emphasizes right view — seeing clearly without hatred and with mindfulness; being aware of the present moment and bringing a deep focus to it without reactivity. Right view and right understanding include:

  • Naming harm without demonizing people
  • Resisting dehumanization in all directions
  • Understanding that those drawn to authoritarianism are also acting from fear and delusion

In summary, from a Buddhist perspective, fascism in the U.S. appears now because:

  • The causes have been ripening for a long time
  • Instability intensifies clinging
  • Ignorance becomes politically organized
  • Awareness/collective consciousness has matured enough for some to see it clearly

The question Buddhism leaves us with isn’t only “How and why did we get here?” but, more importantly, “Can we respond without perpetuating the same fear and delusion we’re trying to oppose?” Understanding the current political situation through a Buddhist lens doesn’t weaken the need for resistance. Instead, it helps ground the commitment to resist in wisdom rather than rage. That which sees the growth of fascism in the U.S. and that which resists and protests it are actually the same. By letting go of clinging and aversion and replacing them with compassion and love, may we engage in protests from a shared desire to find harmony in our world. There’s a shared goal: to live in harmony and without fear.

Bodhicharyavatara – The way of the Bodhisattva – by the great Master Shantideva.

May all beings everywhere

afflicted with suffering of body and mind

achieve an ocean of happiness and joy

By virtue of my merits

That no living creature suffers,

Commit evil and never get sick

Let no one fear or be belittled

May the mind not be weighed down by depression

The blind can see the shapes

And deaf people can hear sounds again

May those whose bodies are worn out by toil

recovering in finding rest

May the naked find clothes

Hungry people finding food

May the thirsty find water

and delicious drinks

May the poor find wealth

Those who are weak in pain find joy

May the hopeless find hope

constant happiness and prosperity

May there be thunderstorms

And the harvest is plentiful

May all medicines be effective

Healthy prayers bring fruit

May all those who are ill be freed quickly from their ailments

No matter what sicknesses in the world

May it never happen again

Can the scared stop being scared

May the innocents be freed

May the powerless find power.

As long as there is still space,

As long as sentient beings remain,

Until then, I might as well stay

to dispel the miseries of the world.

— 8th-century Tibetan prayer. A staple & favorite in the life of the Dalai Lama

(There are many translations of this beautiful poem/prayer. The final stanza can be used on its own as a daily mantra.)

And now as long as space endures,

As long as there are beings to be found,

May I continue likewise to remain

To drive away the sorrows of the world.

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For another perspective on this topic, I recommend this article in Lion’s Roar magazine on Wise Hope.

Embracing Renewal: Reflections from the Heart on a Snowy Walk

I went on a 3-mile walk today along the dirt road called Rabbit Ridge behind our home in Arroyo Hondo. It had snowed overnight, and I enjoyed breaking a path in the fresh snow with my steps. Sometimes when I take a walk, I like to be silent and listen to Mother Nature. Other times, I call up a friend to catch up. Today, a Tricycle podcast episode intrigued me. It was entitled “Into the Long Dark.” The episode featured Francis Weller, who is a writer, soul activist, and psychotherapist.

In his interview with meditation teacher Sharon Salzberg and James Shaheen, Tricycle’s editor in chief, Weller talks about listening. He also discusses restraint and not knowing. Weller explores how to face our current world’s anxieties and grief with presence, faith, and renewal rituals.

The conversation touched me deeply. As I listened and walked, I shed tears of grief and gratitude at times. I also paused to listen to the generous, loving wisdom of the natural landscape around me. Instead of summarizing the podcast further or letting you in on my deep contemplation, I will simply say, “Please, reserve an hour in your day. Make yourself a cup of tea or coffee. Listen to this episode if you are grieving recent violent events in Minnesota (or elsewhere). You may still be in shock over the cruelty overwhelming our communication devices, social media, news feeds, and emotional/nervous system.

In my recently published Families Meditate Together column in The Taos News, I have edited and expanded it into a website blog and Substack. I explain the ritual of New Year’s resolutions. I view each day as an opportunity for renewal. I have included some thoughts and concepts from both the aforementioned Tricycle podcast as well as a recent online teaching I attended from Lion’s Roar magazine by Beth Wallace entitled “New Year’s Renewal,” in which she explains the benefits of meditation for self-compassion and care. She shares my view that every day is an opportunity for renewal, and it is helpful to stay “porous” when dealing with difficult emotions and events. I like the idea of being porous, which ties into one of my favorite meditation practices, Tonglen, in which we bring suffering into our heart and release compassion outward to ourselves and others. You can practice with me on the Insight Timer app, where I have numerous audio meditations, including this one for calming the nervous system. If you’re interested in trying Tonglen, here is a practice from my YouTube channel.

With a hand on my heart, I remember that a little human compassion goes a long way and can be very effective. Compassion helps alleviate personal suffering and may help others feel loved and appreciated.

Please share a smile, a hug, or a kiss on the cheek with someone today. 😀 And offer yourselves love 💛 and appreciation 🥰. We will get through these dark times; one breath, one moment, one day at a time. 🙏

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Staying Grounded During the Holiday Season:

Meditation Helps Us Navigate Social Gatherings

Seasonal celebrations bring family and friends together, offering opportunities to catch up on life and rekindle friendships. Winter holidays add another twist, with lots of time spent indoors and gatherings that bring us closer together in smaller spaces. As Ram Dass quipped, “If you think you’re enlightened, go spend a week with your family!” 

Whichever holiday your family celebrates: Hannukkah, Las Posadas, Christmas, Kwanzaa, Winter Solstice, Eid al-Adha, you will be surrounded by people, and possibly some with whom you don’t see eye to eye. In the words of author and meditation teacher, Oren Jay Sofer, “In today’s political climate, family gatherings can be even more stressful than usual. Our divides may loom just around the corner, threatening to dredge up old wounds or derail a holiday meal.” 

Since mindfulness is the practice of paying attention, on purpose, to the present moment without judgment, we can use it to cultivate patience and kindness. Being in the moment starts with positive intentions. “Setting an intention is like having a North Star: whatever happens, keep returning to that inner compass. How do you want to show up?” (Sofer) Meditation helps us focus on what really matters in our lives and be conscious of those who lack: whether it be a warm home, access to healthy food, or a stable family life. Meditation not only helps us nurture feelings of joy in the present moment; it can also help us spread positive energy around us. 

“The holiday season is meant to be a happy time; it conjures up images of cozying up by the fireplace, baking gingerbread cookies, giving to (and helping) those in need, and stepping away from the day-to-day grind to focus on family and loved ones.” (Deepak Chopra) With everything this time of year brings, it’s easy to get swept up in the busyness and lose our ground or intention. Since the heart of the holidays is really about feeling and sharing joy, kindness, and gratitude for the good things in our lives, mindfulness helps us cherish the special moments we share with others.

Loving-kindness (Metta) is a meditation practice centered on cultivating compassion toward others, grounding us in what’s most essential and happening right now. It can improve our capacity for empathy and compassion by sharing positive intentions with others and ourselves, helping us be more present and positive, especially during stressful times. Metta meditation consists of silently repeating several phrases in a sequential, systematic way. The words are: “May you/I/we be filled with loving kindness; May you/I/we be well; May you/I/we be peaceful and at ease/ May you/I/we be happy. There are other variations of phrases that can be used and it is fine to come up with your own; the phrases need to be genuine to have meaning for you. 

The routine consists of bringing someone to mind, starting with a loved one, spouse, or friend. Visualizing them clearly, you recite the words/phrases slowly and intently, maybe putting a hand on your heart to ground into the warm feelings. The following “rounds” are to offer metta to yourself, then to someone neutral (post office staff, for example), then to someone with whom there is some conflict, then to a community you belong to, and finally to the whole world. Although Metta is generally longer than sitting meditation, it can certainly be effective in about 20 minutes and I recommend doing it daily through the end of the year as a holiday feel-good practice.  The benefits are long-term calm, patience, groundedness, mental clarity and emotional resilience.

It is also recommended to do Metta with a guide until you have learned the practice well enough to do it on your own. I have several audio practices that you may like to try on the Insight Timer app, as well as a sung version I learned from the Insight Meditation Society. Alternatively, you may request an in-person practice, which has the benefit of being customized to your life and situation.

Anne-Marie Emanuelli is the founder and Creative Director of Mindful Frontiers LLC, a Benefit Corporation (B-Corp) based in Taos, New Mexico, dedicated to promoting community wellness through mindfulness. We offer individuals, schools and organizations a variety of mindfulness and meditation tools designed to support and nurture positive social-emotional growth. Our mission is to “welcome a mindful future, one present moment at a time,” guiding people towards greater awareness, emotional resilience, and a deeper connection with themselves and others. Anne-Marie is a certified meditation leader and labyrinth facilitator, with over 25 years of experience practicing meditation. Mindful Frontiers can be found on the Insight Timer app, YouTube and at our website, ⁠MindfulFrontiers.net⁠.

Seasonal Transitions and the Practice of Equanimity:

Meditating through the cycles of life.

Transitions can be challenging, whether they involve seasonal changes, life events, or shifts in health. I find the seasonal transition from summer to autumn challenging for several reasons. Firstly, I experience seasonal pollen allergies this time of year that are hard to manage some days. Although my birthday is on the autumn equinox, I prefer summer because, as a mesa mermaid, swimming and paddling in the Rio Grande are favorite activities. Furthermore, watching my flower gardens slowly wilt and go dormant is something my heart struggles to accept. Wisdom teachers say that what we struggle with is our personal dharma practice, so mine is to accept seasonal changes with equanimity. Understanding that the cycles of life are reassuring reminds us to accept transitions. Mother Nature will rest for a while, and when spring comes, she will renew herself. 

Nonetheless, it doesn’t matter how many times we experience transitions; they can leave us feeling uneasy and uncertain. Change is a constant in life and the Five Buddhist Remembrances mirror the understanding of the inevitability of transitions. All beings are of the nature to grow old, to have ill health, to grieve loss, and to die. Everything changes, from our health to our thoughts and our physical bodies. We grow in many ways as we experience the transitions of life, and meditating with equanimity is a way to respond to these changes.

Equanimity is defined as “mental calmness, composure, … especially in a difficult situation” and is a way to navigate change that helps us accept transitions with grace and patience. In an article in Lion’s Roar entitled Finding a Better Balance, author Christiane Wolf points out that meditating with equanimity helps us welcome a more balanced perspective. 

  • Mindfulness helps us accept change as we observe the flow of thoughts, feelings, and sensations in the body without rushing to fix them. 
  • Be open and willing to accept things as they are in each moment.
  • Practice caring deeply with acceptance and nonreactivity.
  • Consciously living life will help us be equanimous over time. 

Meditation is referred to as a “practice” because it requires consistent repetition to reap its relaxing benefits. By practicing with equanimity, we learn to accept each moment as it is. We also express kindness and compassion to ourselves and others when life’s changes are challenging. Using mindfulness, we can accept what we can’t control. This awareness can be helpful because it reminds us that the cycle of life and the changing seasons are a natural, necessary part of life. Embracing change with equanimity and acceptance helps us stay present in the moment, identifying what we can change or alter and what we need to allow. 

Welcoming seasonal changes can be a ritual that brings us closer to our surroundings and helps us find balance between our body and the natural world. Several meditation practices come to mind that help cultivate equanimity in our daily lives. Sitting outdoors, watching the yellow-orange leaves slowly drifting, can be a calming and grounding experience. Walking meditation without a specific destination in mind can help us flow with what is happening around us, noticing those special moments when nature shows us resilience.  I particularly enjoy walking my backyard labyrinth as a flowing meditation, knowing that the path always returns to its origin. 

Sitting on the porch, sipping a cup of tea mindfully, with a smile on the lips, is a meditation practice that welcomes equanimity. “Drink your tea” is a metaphor for staying present in the here and now, as taught by Thich Nhat Hanh. “To be mindful is to be fully present with whatever we are doing. If you are drinking tea, just drink your tea. Do not drink your worries, your projects, your regrets.” Equanimity enables us to be present with whatever life brings into our awareness, encouraging us to experience all the emotions that arise from life’s transitions.

Anne-Marie Emanuelli is the founder and Creative Director of Mindful Frontiers LLC, a Benefit Corporation (B-Corp) based in Taos, New Mexico, dedicated to promoting community wellness through mindfulness. We offer individuals, schools and organizations a variety of mindfulness and meditation tools designed to support and nurture positive social-emotional growth. Our mission is to “welcome a mindful future, one present moment at a time,” guiding people towards greater awareness, emotional resilience, and a deeper connection with themselves and others. Anne-Marie is a certified meditation leader and labyrinth facilitator, with over 25 years of experience practicing meditation. Mindful Frontiers can be found on the Insight Timer app, YouTube and at our website, ⁠MindfulFrontiers.net⁠.

Loving Kindness and Self-Compassion Meditation Offers Big Benefits

Children are born with an innate capacity to give and receive affection and compassion. We’ve noticed how young children absorb the smiles of others and instinctively reciprocate their heart-melting energy. We’ve watched a young child shed tears seeing another being in distress and noticed how they can join in laughter with others. As they grow older, this spontaneity wanes as life affects their lived experiences. They find out that others are not always kind and loving, that people can display hurtful behaviors, and life may become more challenging to navigate.  

Some ways to bring mindfulness into our daily lives are to pause, check in and genuinely wish ourselves and others well.

While the world is sometimes a hard place, mindfulness can help assuage the feelings that come from suffering, known as dukkha in the Pali language. The Four Noble Truths are a core concept in Buddhism, outlining the nature of suffering and the path to liberation from it. They are: the truth of suffering (dukkha), the truth of the origin of suffering (samudaya), the truth of the cessation of suffering (nirodha), and the truth of the path to the cessation of suffering (magga). The Noble Eightfold Path shows us a way to navigate the effects of suffering in our lives. This path is a set of eight interconnected principles that guide a wholehearted lifestyle.

The Noble Eightfold Path is a holistic approach to living a mindful and ethical life, with each aspect supporting and strengthening the others. Two of the paths, Right Intention and Right Mindfulness, include the cultivation of Loving Kindness and Present Moment Awareness. Through these areas of emotional intelligence, we learn to accept the changing nature of our life experiences, our own inner landscape, and the moods of others by generating compassion.

Some ways to bring mindfulness into our daily lives are to pause, check in and genuinely wish ourselves and others well. In the words of Thich Naht Hanh, “The first element of true love is loving kindness. The essence of loving kindness is being able to offer happiness. You can be the sunshine for another person. You can’t offer happiness until you have it for yourself. So build a home inside by accepting yourself and learning to love and heal yourself. Learn how to practice mindfulness in such a way that you can create [moments] of happiness and joy for your own nourishment. Then you have something to offer the other person.”

Mettà or Loving Kindness meditation is a guided practice that uses phrases that you repeat silently as you visualize yourself and others in the mind’s eye. Some basic phrases are: “May you be well; may you be happy; may you be peaceful and at ease.” Mettà takes a bit longer than a formal sitting practice, and it involves a step-by-step process as we express well-wishes to people in our lives, ourselves, and our community. It is helpful to be guided in this meditation so that we can be fully present and mindful of our body, breath, and mind as we follow the guidance and silently recite the phrases. In time, it is possible to guide ourselves in Mettà or to offer it on the fly as we go about our daily activities.

If you’re interested in learning more about the benefits of Mettà / Loving Kindness meditation and being guided in a formal practice, Mindful Frontiers offers a variety of options. At our Insight Timer portal, you will find a user-friendly online platform (app) offering a wide range of meditations. You may also wish to consider a private workshop for you and/or your family.


Anne-Marie Emanuelli is the founder and Creative Director at Mindful Frontiers, a B Corp based in Taos, whose mission is to welcome a mindful future, one present moment at a time, and is dedicated to promoting community wellness through mindfulness and meditation. We offer individuals, families and organizations a variety of practices designed to support and nurture positive social-emotional growth. Lifelong Taoseña Anne-Marie is a certified meditation leader and labyrinth facilitator. Mindful Frontiers is available on social media, on Insight Timer at insighttimer.com/amemanuelli, and at ⁠MindfulFrontiers.net⁠.

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Moods Change Like the Weather:

Inviting gratitude and acceptance of our emotions through meditation.

The human brain has a natural tendency to remember negative experiences more than positive ones. Psychologists refer to this as negativity bias. “Our brains are wired to scout for the bad stuff and fixate on the threat”, says Rick Hanson, Ph.D., Senior Fellow of UC Berkeley’s Greater Good Science Center.

Our brain, by function and development, is a very “old” organ. The part of our brain that is the least developed is the amygdala, which is responsible for fight, flight, or freeze reactions to emotional experiences. This inner brain was crucial when we were hunter-gatherers, as we needed to remain ever-vigilant of threats to our survival. 

As humans have evolved, this part of the brain has remained essentially undeveloped. On the other hand, the most significant part of the brain, the cerebral cortex, has evolved and continues to develop. This frontal area is responsible for many higher-order functions such as memory, perception and interpretation. Meditation and mindfulness stimulate the frontal area of the brain as well as the parasympathetic nervous system, which originates in the brain stem, and is responsible for relaxation. 

Mindfulness can help us notice thoughts and sensations in the present moment and calm our amygdala. When teaching mindfulness of emotions in the classroom, I encourage students to describe them as types of weather, such as stormy, cloudy, rainy, and sunny. Each child perceives their mood, or internal weather, differently, so “cloudy” for one child may mean feeling introspective, while for another it could mean loneliness. It doesn’t matter which weather pattern we use to describe our mood, and by labeling emotions, we move the experience out of the amygdala to the frontal cortex, which makes it possible to use mindfulness to diffuse the emotion. 

Inviting gratitude is a meditation practice for dealing with changing moods. After noticing our internal weather, we can invite gratitude as a way to accept the emotions being felt in the body. Asking the question, “What am I grateful for right now?” is a way to diffuse emotions and refocus the mind. With practice, your moods will settle as the mind chooses a more positive focus. Finding just one or two things to be grateful for may be enough to generate positivity and to settle your mind’s attention away from an uncomfortable mood to a more positive present-moment awareness. When we practice gratitude, we invite compassion and appreciation into our life experiences, which engages the parasympathetic nervous system.

“There is a 90-second window of opportunity during which we can choose to allow an emotion to flow through our body.”

If you attempt to ignore or push away emotions, they may become more intense. Noticing what you are feeling is the first step in accepting your moods. For example, anger makes the heart rate increase. This increase may send excess heat to our palms and face, or you may experience “a lump” in the abdomen or ches,t which is stuck negative energy. Once we become aware of where in the body we are experiencing sensations, mindfulness can be used to label the associated emotion. Anger can be restated as “tightness”, “choppy breathing,” or even “sweaty palms”. By labeling the emotion with a neutral phrase and noticing the sensation in the body, we move the feelings through the mind, into the body and eventually out with the breath. 

Once you notice your internal weather, there is a window of about 90 seconds during which we can shift focus away from thoughts and invite mindfulness awareness, thereby preventing the emotion from escalating. Noticing where an emotion is manifesting in your body helps to interrupt the pattern of escalation and then engaging in mindful breathing practices can be quite calming. Lengthening the exhale is said to invite the “rest and digest” effect of the parasympathetic nervous system. Breathing in for a count of four and exhaling for a count of six is one example of mindful breathing. There are many other breathing practices that help move emotions out of the amygdala and into the frontal cortex, allowing us to regulate our moods through mindfulness meditation. 

If you’re interested in learning more about the benefits of meditation for moods, Mindful Frontiers offers a variety of guided meditation practices on Insight Timer, a user-friendly worldwide platform. You can download the app on your phone or visit the website for free or with a subscription.

Anne-Marie Emanuelli is the founder and Creative Director at Mindful Frontiers LLC. Mindful Frontiers is a Benefit Corporation (BCorp) based in Taos, New Mexico, dedicated to promoting community wellness through meditation. We offer a variety of mindfulness & meditation tools designed to support and nurture individuals and groups with positive social-emotional growth. Our mission is to “welcome a mindful future, one present moment at a time,” guiding people towards greater awareness, emotional balance, and a deeper connection with themselves and others. Anne-Marie is a certified meditation leader and a certified labyrinth facilitator. Featured practices can be found on the Insight Timer app. Our website is ⁠MindfulFrontiers.net⁠.

A version was initially published in The Taos News, July 17, 2025.