There are moments in life that decide your fate. They ripple into the future and dictate how you experience the world in the moments that follow; either positive and uplifting, dark and chaotic, or flat and dull.What if you could recognize these moments before they seized control of your life?What if you could use them to set sail for a better future? What if all moments, big and small, could be harnessed this way?These are the questions that Oxford Professor Mark Williams and Dr. Danny Penman address in their wonderful new book, Deeper Mindfulness: A New Way to Rediscover Calm in a Chaotic World.These questions are also at the heart of our conversation today which is the second episode in our stress and anxiety series here on the podcast. Each episode in this series invites some of the world’s leading experts to share inspiring insights, practical tools, and helpful resources for navigating stress and anxiety more effectively in our lives. Miss the first episode in the series? You can find it here:Unwinding Anxiety | Dr. Jud BrewerIn today's episode Mark and Danny will share: How they have used mindfulness to overcome personal and professional challenges including a hangliding accident that led to Danny’s hospitalization and the incredible story of his recovery. Why mindfulness is so effective for healing, and for working with stress and anxietyWhy they have made mindfulness the central focus of their work in mental healthAn introduction to the concept of 'feeling tones' - an automatic and often subconscious categorization of our experience as pleasant, unpleasant, or neutral. How to increase awareness of feeling tones in the moment they happenPractices for working with feeling tones that lead to calm, clarity, and wellbeing.Neuroscience findings that shed light on how our brains construct our reality and how we can leverage this knowledge to take back control of our lives.About Danny and Mark:Dr Danny Penman is a qualified meditation teacher and award-winning writer and journalist. He currently writes features for the UK Daily Mail, having previously worked for the BBC, New Scientist and the Independent newspaper. He is co-author of the international bestseller Mindfulness: A Practical Guide to Finding Peace in a Frantic World.  In 2014, he won the British Medical Association’s Best Book Award for Mindfulness for Health: A Practical Guide to Relieving Pain, Reducing Stress and Restoring Wellbeing (co- written with Vidyamala Burch). His books have been translated into more than 25 languages. Professor Mark Williams is Professor of Clinical Psychology and Wellcome Trust Principal Research Fellow at the University of Oxford. He co-developed MBCT, is Director of the Oxford Mindfulness Centre, and is co-author of the international best-seller The Mindful Way Through Depression. He is one of the premier researchers in the field of mindfulness worldwide, and has been a pioneer in its development and dissemination.Visit Franticworld.com for more on Mark and DannyThe 5-day Transforming Stress Challenge begins November 13th. Register now!Head to practicingcourage.com/stress to sign up.Thanks for listening!Support the show

“How can we create conditions for other people to be courageous?”This is a question I  have been exploring for years. On The Courageous Life Podcast, and beyond. Part of the reason for such a deep interest in this question stems from the common and celebrated narrative (particularly in the US) of the lone hero.That romanticized myth of pulling oneself up by their bootstraps and doing it all on their own.While that might be an inspirational tale, it also puts a lot of pressure on an individual to be courageous, which is pressure that may not always be necessary. As you can imagine, exploring this question over the years has yielded many answers. A few include: Let someone know you have their backProvide training, resources, tools, insights etc that may help them pursue what they care about mostCreate psychological (and other forms) of safety that foster healthy risk takingOne of my favorite answers to this question though, came from past Courageous Life Podcast guest, best-selling author, and teacher Parker PalmerDuring our first conversation, Parker and I discussed finding the courage to embrace our whole selves and finding the courage to pursue our true vocation.In today's practice:You'll hear a small snippet of what he had to say And I will offer up a multi-step process for creating the conditions for others to be courageous that involves deep listening, open questions, and letting go of habits of fixing, advising, correcting, or solving.Curious to explore this topic further? Here are some conversations on the podcast we think you'll love:The Transformative Power of Humility | Dr. Dayl Van TongerenThe Courageous Journey Toward Wholeness | Parker PalmerThe Importance of Having a Dream | Dr. Melvin L. SmithThanks for practicing with us! Til next Tuesday,-JoshuaSupport the show

"If we are looking for light in the darkness, sometimes it doesn't appear until we create it."   - Samantha NovickIn moments of great tragedy, pain, uncertainty, loss, and suffering I often look for perspective, and for practices, that help me to find some light in the darkness.Often these practices (for me) are found in community, with friends, and through conversations on the podcast.This past week with the war beginning in Israel it is again one of these times as some of the worst parts of humanity have been fully on display, and the enormity of the challenges and the suffering that is unfolding is immense. And in the midst of things, I was reminded of a conversation I had in 2020 with Samantha Novick. I  first met Samantha, who goes by Sam, in Parkland Florida.At the time I had flown to Parkland to sit down for a  podcast conversation with students  and community organizers after the mass shooting that took place at Marjory Stoneman Douglas High School. Sam was one of the community organizers who helped support students in the aftermath and helped coordinate the March for Our Lives event there. During that conversation I listened as they shared how they were:Finding hopeTransforming pain into purposeGetting through such a tragedyAnd ultimately why they chose to spread messages of kindness and love in response to such hatred. It was extraordinary to hear their responses, and to witness what is possible for human beings in the face of such dark times.  Fast forward to 2020 and I found myself sitting with Sam again. And again we explored how she finds light, hope, and joy in the face of immense challenges. Including being in the throes of the pandemic, an election year in the US, civil rights protests...the list went on. And while the context, the events, and the time is different than it was then, there are emotional undertones that are similar. My hope is that if you are sitting with the immensity of recent events, that messages that Sam shared by way of her own story and experiences might be helpful to hear today, including:The role of self-compassion and giving oneself permission to feelGetting out in natureRemembering challenging events throughout history to gain perspectiveAnd doing kind acts for othersAs a close to today's practice I  will invite questions to explore what might help to find, and create light, in the coming days and weeks. Hear the full conversation with Sam Novick from 2020 here: Choosing to Look for the GoodThanks for practicing with us. Til next time,-JoshuaSupport the show

Dr. Jud Brewer, a leading expert in stress and anxiety, discusses the landscape of anxiety in society and the effectiveness of common approaches to tackling anxiety. He shares insights from his work in neuroscience and offers practical ways to break the habit of anxiety. The podcast also explores the relationship between anxiety and success, the importance of cultivating positive qualities, and provides tips on how to start approaching anxiety differently.

Years ago I sat down for a conversation with Dr. Kelly McGonigal, who is arguably one of the world’s leading experts on behavior change. During our time together I asked her to name a few of her greatest insights about what contributes to being able to successfully change behavior (which can be incredibly difficult). Learning skills that increase the capacity to tolerate distress was right at the top of her list. Today you’ll have a chance to hear a snippet from Kelly, and you’ll learn one of the simplest and most effective practices I’ve come across for tolerating the distress that arises from craving - a very common experience on the path to change, growth, and realizing our potential. It’s called RAINAnd it stands for:RecognizeAllowInvestigateand Not identify withRAIN is a powerful tool for learning to “surf the urge” and for riding out cravings using mindfulness and curiosity. Ultimately this practice can make some of the hard parts of change more workable, and in the process can support the ability to live in greater alignment with what you care about most. Ready to begin?Did you find today's practice valuable? Remember, courage is contagious. If you know someone who would benefit from today’s practice please share. All practices can be found for free in our Practice Library. Access the library here: https://www.practicingcourage.com/join-libraryInterested in taking a deeper dive into practices that support greater calm, clarity, courage, and meaningful connection?In an effort to create a delightful and seamless on-demand practice experience we created The Practice Pass, an annual membership that gives you access to all of this dynamic original content including both live and on-demand learning experiences.If you sign up up for the Practice Pass you’ll receive:Existing on-demand meditation challenges: The Practicing Courage ChallengeThe 5-Day Transforming Stress Challenge3 NEW live challenges each year. Future topics may include: finding purpose, building new habits, courageous conversations, authentic living, navigating transitions, letting go, and finding ease in challenging times. Any LIVE challenge during a year will be made available on-demand afterward which you will have access to as a Practice Pass member.Learn more and register for the pass here: https://www.practicingcourage.com/signup-practice-passCurious to explore this topic further? Here are some conversations on the podcast we think you'll love:Lessons in Hope, Courage, and Human Transformation | Dr. Kelly McGonigalIs Curiosity a Superpower? | Dr. Jud BrewerHarnessing Neuroscience to Change Habits and Find Happiness | Dr. Jud BrewerSupport the show

At the end of each day we do a mental scan, reviewing our experiences from that day.When people do this, they often find:The moments where they moved outside of their comfort zoneThe moments where they pushed themselvesAnd the moments where they were courageousAre often the moments that they end up being most proud of. Additionally, leading courage researcher, Dr. Jim Detert asserts that when looking back on life its acts of courage that are often associated with greater fulfillment, meaning, and positive legacy. Today I am going to offer a practice that will invite you to explore a simple process for intentionally increasing the capacity to be with discomfort, and how practicing this in low stakes moments can help strengthen your mind, body, and skillset to help unlock courage in moments that matter. Ready to get started?Did you find today's practice valuable? Remember, courage is contagious. If you know someone who would benefit from today’s practice please share. All practices can be found for free in our Practice Library. Access the library here: https://www.practicingcourage.com/join-libraryInterested in taking a deeper dive into practices that support greater calm, clarity, courage, and meaningful connection?In an effort to create a delightful and seamless on-demand practice experience we created The Practice Pass, an annual membership that gives you access to all of this dynamic original content including both live and on-demand learning experiences.If you sign up up for the Practice Pass you’ll receive:Existing on-demand meditation challenges: The Practicing Courage ChallengeThe 5-Day Transforming Stress Challenge3 NEW live challenges each year. Future topics may include: finding purpose, building new habits, courageous conversations, authentic living, navigating transitions, letting go, and finding ease in challenging times. Any LIVE challenge during a year will be made available on-demand afterward which you will have access to as a Practice Pass member.Learn more and register for the pass here: https://www.practicingcourage.com/signup-practice-passCurious to explore this topic further? Here are some conversations on the podcast we think you'll love:Courage is Developed Through Practice | Dr. Jim DetertLessons in Hope, Courage, and Human Transformation | Dr. Kelly McGonigalFinding Fulfillment in a World Obsessed with Happiness | Emily Esfahani SmithTill next time,-JoshuaSupport the show

Speaking in public is one of people's greatest fears. Today's practice focuses on a brief process for overcoming this fear. Its a mindset shift from performance to curiosity that begins with 4 simple words.If you have a moment where you will be speaking, interviewing, facilitating, coaching, hosting, or just generally interacting…and you find yourself getting nervousGive this a try, and see if it helps.Did you find today's practice valuable? Remember, courage is contagious. If you know someone who would benefit from today’s practice please share. All practices can be found for free in our Practice Library. Access the library here: https://www.practicingcourage.com/join-libraryInterested in taking a deeper dive into practices that support greater calm, clarity, courage, and meaningful connection?In an effort to create a delightful and seamless on-demand practice experience we created The Practice Pass, an annual membership that gives you access to all of this dynamic original content including both live and on-demand learning experiences.If you sign up up for the Practice Pass you’ll receive:Existing on-demand meditation challenges: The Practicing Courage ChallengeThe 5-Day Transforming Stress Challenge3 NEW live challenges each year. Future topics may include: finding purpose, building new habits, courageous conversations, authentic living, navigating transitions, letting go, and finding ease in challenging times. Any LIVE challenge during a year will be made available on-demand afterward which you will have access to as a Practice Pass member.Learn more and register for the pass here: https://www.practicingcourage.com/signup-practice-passCurious to explore this topic further? Here are some conversations on the podcast we think you'll love:Leadership From the Inside Out | Kevin CashmanIs Curiosity a Superpower? | Dr. Jud BrewerUnlocking the Mindset of a Champion | Shane O'SullivanTill next time,-JoshuaSupport the show

Are you familiar with the story of the lone hero? It’s a long celebrated cultural narrative (in the U.S.) of pulling yourself up by your bootstraps, doing it all on your own, and being gritty, resilient, and fiercely independent. In essence - it’s about being courageous.While there may be some upsides to this story, one of the things I find so interesting is how it places a lot of pressure on an individual to be courageous. Pressure that perhaps isn’t always necessary. So today I will flip the script.Through a blend of research and storytelling I will invite you to engage in a practice that looks at how we might lessen undue pressure on an individual, and simultaneously create conditions that help to unlock: More courage.Meaningful positive connections with others.And people’s potential to become their best self.Ready to begin?Did you find today's practice valuable? Remember, courage is contagious. If you know someone who would benefit from today’s practice please share. All practices can be found for free in our Practice Library. Access the library here: https://www.practicingcourage.com/join-libraryInterested in taking a deeper dive into practices that support greater calm, clarity, courage, and meaningful connection?In an effort to create a delightful and seamless on-demand practice experience we created The Practice Pass, an annual membership that gives you access to all of this dynamic original content including both live and on-demand learning experiences.If you sign up up for the Practice Pass you’ll receive:Existing on-demand meditation challenges: The Practicing Courage ChallengeThe 5-Day Transforming Stress Challenge3 NEW live challenges each year. Future topics may include: finding purpose, building new habits, courageous conversations, authentic living, navigating transitions, letting go, and finding ease in challenging times. Any LIVE challenge during a year will be made available on-demand afterward which you will have access to as a Practice Pass member.Learn more and register for the pass here: https://www.practicingcourage.com/signup-practice-passCurious to explore this topic further? Here are some conversations on the podcast we think you'll love:The Courage to Become Your Best Self | Steph LabbéCreating Fearless Cultures at Work | Dr. Amy EdmondsonGiving Everyone Permission to Feel | Dr. Marc BrackettTill next time,-JoshuaSupport the show

This is the finale in our 4-part series on the power of compassion, which has featured leading researchers and practitioners in illuminating conversations about how to live with a more kind, and open hearted stance toward the world. Today's conversation could not be a more fitting end as Roshi Joan Halifax and Rhonda V. Magee, two extraordinary pioneers working at the intersection of mindfulness, social change, law, and end-of-life care will engage in a deep and inspiring discussion about accessing compassion in the face of our most pressing challenges. Some of the topics they'll explore include:How we might engage with ourselves, our communities, our perceived adversaries, and the broader world with an open heart.Training qualities of compassion, kindness, and love when fighting for causes one cares aboutTheir experiences, including challenges they've faced, in cultivating compassion The GRACE model for training compassionOvercoming fearPractices for responding (vs. reacting) in the heat of the moment or when one is triggeredWorking more effectively with failure and disappointmentAs you'll hear this conversation will infuse the metaphor of an open hearted warrior as Joan and Rhonda discuss the possibility of meeting life's challenges with a blend of both backbone and heart. Enjoying the show? Please rate it on iTunes!More Power of Compassion Series episodes:#3: The Future of Work - Love, Safety, and Belonging | Leah Weiss & Jerry Colonna#2: Moving From Fear to Love | James Doty & Jacinta Jiménez#1: The Key to Resilience, Growth, and Possibility | Barbara Fredrickson & Sharon SalzbergAbout Rhonda Magee:Rhonda V. Magee is a Professor of Law at the University of San Francisco and a leading mindfulness teacher with a focus on applying mindfulness to the hardest challenges of our times. She is an internationally-recognized teacher, guide and mentor, focused on integrating mindfulness into higher education, law and social change work. For more than 20+ years, Professor Magee has studied mindfulness, its underlying origins in Buddhism, and its potential benefits and applications in the world. A prolific author, she draws on law and legal history to weave storytelling, poetry, analysis and practices into inspiration for changing how we think, act and live better together in the face of the multiple interlocking challenges of our times. For more please visit rhondavmagee.comAbout Roshi Joan HalifaxRoshi Joan Halifax, Ph.D. is Founder and Head Teacher of Upaya Zen Center in Santa Fe, New Mexico, a social activist, author, and in her early years was an anthropologist at Columbia University and University of Miami School of Medicine . She is a pioneer in the field of end-of-life care and has lectured on the subject of death and dying at many academic institutions and medical centers around the world. She has also received numerous awards and honors from institutions for her work as a social and environmental activist and in the end-of-life care field. She has served as a Distinguished Visiting Scholar at the Library of Congress where she developed a heuristic map of compassion and created  the GRACE model for training compassion. She is Director of the Project on Being with Dying, and Founder of the Upaya Prison Project that develops programs on meditation for prisoners. For more please visit: Support the show

Do you ever get caught up in what I will casually call “the race”? The experience of moving from one thing to the nextSwept up in the to-do listFeeling an internal push to keep accomplishing, achieving, and making things happenConstantly in a mode of “doing.” Is this relatable?While neither good or bad I would invite you to consider the following:At what points is this beneficial (in your experience)? When might it become detrimental?Today’s practice will invite you to consider these questions, to step out of the race, and to let go of “doing” as you are guided through a simple process for finding a few moments of rest in the midst of a busy day.Did you find today's practice valuable? Remember, courage is contagious. If you know someone who would benefit from today’s practice please share. All practices can be found for free in our Practice Library. Access the library here: https://www.practicingcourage.com/join-libraryInterested in taking a deeper dive into practices that support greater calm, clarity, courage, and meaningful connection?In an effort to create a delightful and seamless on-demand practice experience we created The Practice Pass, an annual membership that gives you access to all of this dynamic original content including both live and on-demand learning experiences.If you sign up up for the Practice Pass you’ll receive:Existing on-demand meditation challenges:◦ The Practicing Courage Challenge◦ The 5-Day Transforming Stress Challenge3 NEW live challenges each year. Future topics may include: finding purpose, building new habits, courageous conversations, authentic living, navigating transitions, letting go, and finding ease in challenging times. ◦Any LIVE challenge during a year will be made available on-demand afterward which you will have access to as a Practice Pass member.Learn more and register for the pass here: https://www.practicingcourage.com/signup-practice-passCurious to explore this topic further? Here are some conversations on the podcast we think you'll love:How Mindfulness Rewires Your Brain For Calm, Clarity and Joy - Dr. Shauna ShapiroLetting Go of Perfectionism and Finding Happiness - Tal Ben-ShaharLearning Self-Acceptance and Finding Real Happiness - Alison CanavanTil next time,-JoshuaSupport the show