As people on a dedicated spiritual path, we are always trying to do our best. We are not perfect people, but we are vulnerable human beings who play multiple roles and are beyond busy, so there will be times when we are off-balance and errors are made. Things said. Situations or people neglected. At times we may feel less than kindly toward ourselves— self-critical, judgmental, or disappointed. 
 
Feelings such as these keep us separated from our innate peace. It is wise for us to remember that mind states like these are sourced in the ego—our small, immature, wounded self—and that when we hold on to them, we perpetuate our own suffering. The opposite of the virtue of peacefulness is aggression. When we entertain thoughts and feelings that demean the reality of our basic goodness, we are at war with ourselves. 
 
When this happens to you, take a deep breath and make an adult-sized promise to yourself: a promise to thrive and be gentle with yourself. Feeling closed down, irritated, struggling with something you’ve said or done? Stop what you’re doing and open your heart to yourself. 
 
Place your hand over your heart. Feel the warmth of your hand covering your heart.
 
With the inhale, breathe in understanding, With the exhale, breathe out concern.
 
Breathe in self-forgiveness. Breathe out your disappointment in yourself.
 
Breathe in a feeling of kindness. Breathe out relief. 
 
Continue in this way until you return to a feeling of equanimity and balance. Rest in spacious awareness and trust that all is well. 
 
Receive what your wise self knows: You are a good person.
 
Receive what your faithful heart says: You are doing the very best you can.
​

©2015, Janice L. Lundy
Excerpted from Portable Peace: A Weekly Guidebook

If you are wanting to cultivate presence and compassion in your life, here are 6 apps (out of the 1300+ that are out there these days) that promote mindfulness.  According to wildmind.org, mindfulness is the gentle effort to be continuously present with experience.  Amy Saltzman writes that mindfulness is paying attention here and now, with kindness and curiosity, so that we can choose our behavior.  Jon Kabat-Zinn explains that mindfulness is paying attention on purpose, in the present moment and without judgment.  Mindfulness cultivates calm, peace, and relaxation, all of which help us to lead happy lives.
 
1) Stop, Breathe, Think - https://www.stopbreathethink.com/ - offers 5 minute meditations that support mindful breathing and broadening the mind.  They give 10% of their profits to Tools for Peace, a non-profit that helps at-risk youth.
 
2) Insight Timer - https://insighttimer.com/ - offers more than 8000 free guided meditations and provides meditations in 25 languages.
 
3) Simple Habit - https://www.simplehabit.com/ - an app for busy people that offers over 1000 meditations that last 5 minutes.
 
4) Calm App - https://itunes.apple.com/us/app/calm/id571800810?mt=8 - provides guided meditations between 3 – 25 minutes in length.  In addition, it features
* Daily Calm: a new 10-minute program added daily to help ease you into the day or unwind with before bed
* 60+ Sleep Stories: adult bedtime stories guaranteed to lull you to sleep
* 7 day and 21 programs for both beginner and advanced users
* Breathing exercises to relax
* Exclusive music engineered to help you focus, relax or sleep
* Unguided timed meditation
* Open-ended meditation
* 30+ soothing nature sounds and scenes to use during meditation, yoga or to help you sleep
 
5) Take a Break! - https://itunes.apple.com/us/app/take-a-break-meditations-for-stress-relief/id453857236?mt=8 - provides you with step-by-step voice instructions. You can choose a work break relaxation (7 mins.) or a stress relief meditation (13 mins.) and listen with or without music or nature sounds.

6) Mindfulness Daily - http://www.mindfulnessdailyapp.com/ - is an app for busy people that helps you nourish a practice lasting a few minutes.
 
Whether you use an app or not, we hope that you find mindfulness practices that bring you relaxation, rest, and peace at any time of day, in any context.

​Jeanette Banashak, PhD, EdD