Hello and Happy November!

As we turn the page into another month, we’re all feeling the weight of significant events on the horizon—the upcoming elections, the holidays, along with the constant shifts in our world. This collective uncertainty can feel overwhelming, so it’s more important than ever to focus on what we can control: our well-being.

One of the simplest yet most powerful ways to ground ourselves is through a daily mindfulness practice. It’s not just a luxury for when you have time—it’s an essential tool for resilience. There’s a Zen proverb that says, “You should meditate every day for 20 minutes, unless you’re too busy. Then you should meditate for an hour.” In challenging times, self-care isn’t optional; it’s vital.

If you’re wondering where to start, I encourage you to try a mindfulness practice called R.A.I.N., created by renowned meditation guide Tara Brach. This practice cultivates self-compassion and helps you reconnect with yourself even on the toughest days.

R.A.I.N. stands for:

Recognize what is happening
Allow the experience to be as it is
Investigate with care and curiosity
Nurture yourself with kindness

Here’s how: Find a quiet space and sit comfortably. Take a few deep breaths, allowing your body to relax.

1. Recognize what you’re feeling. Take a moment to notice your thoughts and emotions with awareness.
2. Allow your experience to be just as it is, without trying to change it. Give yourself permission to simply feel.
3. Investigate with curiosity. Instead of reacting, observe what’s going on within you. What emotions or needs are present?
4. Nurture yourself by offering compassion. Ask yourself what you need right now and give yourself that gift of kindness.

When you finish, pause to reflect on any shifts or insights you gained. This practice can be done anytime, and it’s one of 101 techniques featured in my new book, 101 Mindfulness Practices to Ease Anxiety, now available for preorder. I’d love for you to check it out—every order not only supports my work but also helps these practices reach more people.

Thank you for taking this time for yourself and for reading along. Your well-being matters deeply.

Warmly,
Ashton, Founder of YouAligned.com and YA Classes