Mindful Lessons From Shavuot

What Can the Book of Ruth Teach Us About Mindfulness

As we approach Shavuot, I’ve been thinking about what the story of Ruth can  teach us about living mindfully in difficult and uncertain times.

The story of Ruth is filled with loss of family, livelihood, and place in society, along with deep financial and emotional uncertainty and vulnerability. Ruth and Naomi do not know how their future will unfold. They are grieving. Their lives have been turned upside down.                              And yet,we find  throughout the story qualities that feel deeply connected to mindfulness practice.   Kindness.   Presence.  Trust. Purpose and meaning. Gratitude.

Ruth doesn’t  have certainty about the future. She cannot control what will happen next. But over and over, she chooses the next level headed and compassionate step.

She stays connected.  She cares for Naomi. She continues forward with courage and a quiet presence.

And maybe that is one of the deepest mindfulness teachings:We do not need to know everything about the future in order to take the next meaningful step.

So much of our suffering comes from trying to control what hasn’t happened yet… imagining worst-case scenarios… living mentally in the future instead of in this moment.

But Ruth’s story reminds us that resilience is often built one small act at a time.

A conversation.  A kindness.   Showing up for someone.   Continuing even when we feel uncertain. 

Another theme that stands out in Ruth is care for the common good.  Ruth is not focused only on herself. Her choices are deeply relational. She asks not only “What do I need?” but also “How can I help? How can I care?”

Mindfulness is sometimes misunderstood as only an individual practice — calming ourselves or reducing stress. But at its heart, mindfulness also helps us become more aware of our connection to others.  Our lives affect each other.  Small acts of kindness matter.

And in painful or scary times, caring for others can itself become a source of meaning and stability.

The story of Ruth also teaches something important about gratitude.

Not gratitude as denial. Not pretending everything is okay.  There is real grief in this story.

But alongside the hardship, moments of goodness are noticed and received: food, shelter, companionship, generosity, human kindness.   Mindfulness teaches us something similar: gratitude is not ignoring suffering. It is learning to notice what is also here.

Support.  Beauty.  Connection.  Moments of strength.   Moments of care.  Family. Our breath - that keeps us alive

And finally, Ruth reminds us that meaning is often created through ordinary moments.

Not dramatic breakthroughs. But through loyalty, compassion, persistence, and expressing care and in daily life.

And perhaps that is part of the invitation of Shavuot:    to return again to what truly matters… to our values…   to our humanity…     and to the ways we care for one another.

And so I’d like to close with a short guided practice focused on gratitude, compassion, and trust [pause]

Allow yourself now to settle into a comfortable position.

If it feels okay, letting the eyes gently close… or softening your gaze.

Taking a  breath in -naturally at your own pace…   And a gentle breath out.   

Allowing yourself to really be  here.

Noticing the support beneath you.

The chair… the floor… the ground holding you. The ground holds constantly without asking anything in return. 

And not needing to change anything but simply noticing how you are right now. And here’s the harder part–accepting however we are right now. 

What physical sensations are present in the body? 

What emotions do we notice?

What thoughts may be moving through the mind?

Just noticing. If we feel distracted or our mind wanders (which it often does), gently but firmly bringing our attention back to observing

[pause]    And now gently bringing attention to the breath.

Feeling the natural rhythm of the breath.       Breathing in…   And breathing out.

[pause]     As you sit here, bring to mind one thing that has supported you recently-

Something small or is enough.    Or a person.  A kind word.  A meal.we appreciated

A moment of quiet.  A moment when someone showed care for you.

Or maybe  the strength you found that helped you get through a difficult day.

Taking a moment to really acknowledge this support.

[pause]                  Notice what happens in the body as you allow yourself to receive this moment of gratitude.

Maybe there is warmth. Softening. Or perhaps nothing dramatic at all.  Just noticing.

[pause]      And now also recognizing that life is sometimes challenging and painful. 

That uncertainty is part of being human.  many of us carry worry, grief, fear, or exhaustion.

And seeing if you can offer yourself some kindness in this moment.

Perhaps placing a hand on the heart… if that feels right .

And silently repeating:     May I meet this moment with kindness.

[pause]

May I remember that I do not need to solve the entire future right now.

[pause]

May I trust in my ability to take one step at a time.

[pause]

May I notice the goodness and support that still exist in my life.

[pause] And now expanding this awareness outward…

Remembering that many others are also living with uncertainty and struggle.    We are not alone

And offering a few moments of compassion outward:                

May we be safe.

May we support one another.

May we live with kindness.

May we remember what truly matters.

[pause]   Taking one more slow breath in… And a gentle breath out. And when you’re ready, slowly opening the eyes.        

Wishing you a meaningful and peaceful Shavuot.

Mindful Lessons From Shavuot

To listen to this guided practice on Insight Timer:

https://insighttimer.com/skeinon/guided-meditations/what-the-book-of-ruth-can-teach-us-about-mindfulness_1

Or on the app: https://insig.ht/IdniVB3tj3b 

www.mindfulnesswithsusie.com

Increasing Joy in Adar: Can We Practice Being Happy?

Increasing Joy in Adar:

Can We Practice Being Happy?

“Mi she’nichnas Adar marbin b’simcha” (משנכנס אדר מרבין בשמחה) —

When the month of Adar enters, we increase in joy. 

This teaching appears in the Talmud (Ta’anit 29a), where Rav Yehuda contrasts the increase of joy in Adar with the decrease of joy in the month of Av, when the Beit HaMikdash was destroyed.

During Adar, the Jewish people experienced a profound reversal of fate—from sorrow to joy—when the decree to annihilate the Jews of Persia was overturned. The story of Purim reminds us that transformation is possible, even in times of uncertainty.

But what does it really mean to increase joy?

Perhaps it means gently uplifting our mood, cultivating optimism, or creating a more festive atmosphere in our lives. And yet, joy is not a switch we can simply turn on and off. We are not machines. Emotions move through us in complex and often unpredictable ways.

Still, whatever we can do to increase joy holds real value. Making space for joy can itself be a mitzvah—something deeply meaningful. And it will look different for each of us.

It invites self-reflection:What nourishes me? What uplifts me? What brings a sense of lightness or aliveness into my day?

One pathway to joy is through increasing the joy of others. During Adar and Purim, we give tzedakah to those in need and share mishloach manot within our community. There is something deeply human about discovering that our own joy can grow through the joy we bring to others.

But what if we are not feeling particularly joyful?

We cannot force emotions. Yet we can cultivate the conditions in which joy is more likely to arise.

Mindfulness practice helps us notice small moments of ease, connection, or pleasantness—even moments that are simply less heavy. Gratitude is one powerful doorway into this awareness.

Practicing gratitude does not erase pain or difficulty. Rather, it gently trains our attention to recognize that alongside challenge, there are also supportive, meaningful, and nourishing aspects of our lives.                                                                                               

Let’s move now into a short guided gratitude practice.                                                          Let’s start by sitting comfortably, or lying down if that feels supportive. Allow your eyes to close, or soften your gaze.  Begin by noticing the simple fact that you are here. Feel the contact of your body with the chair, the floor, or mattress. Allow your attention to rest on the natural rhythm of your breathing. Nothing to change — just breathing in… and breathing out.

With each exhale, invite a small softening. Now gently ask yourself:  

What in my life am I grateful for today?

There is no need to search for something dramatic or force anything. Maybe something very simple arises — a conversation, a cup of tea, a moment of quiet, the presence of someone close to you,the support and health of your body, a memory, a place (pause)

Let whatever comes, come. Notice how it feels in the body to remember or sense this. You might experience warmth, tingling, softness — or  just a quiet recognition. All responses are welcome. Taking a moment to notice whatever comes up.

If you like, silently acknowledge it, You can say: thank you to yourself  Or put your hand over your heart

Now widening the lens slightly.

You might notice gratitude for qualities within yourself — persistence, kindness, humor, loyalty, curiosity, resilience 

Or gratitude for what supports you — people, community, nature, meaningful work, spiritual  or religious connection.

Let these acknowledgments be gentle touches rather than forced affirmations.

Now bringing curiosity to another question: 

What activities or experiences tend to bring me a sense of joy, lightness, or aliveness — even in small ways?

Each person’s list is unique.  Perhaps movement, music, learning, quiet time, creativity, helping others, being outdoors,family time, a tasty meal, laughter…..

There is nothing you should enjoy. Simply notice what resonates with your own temperament, needs, and inclinations.

You might imagine yourself engaging in one of these activities, sensing how it feels. Taking a moment now to imagine that.

Take one more gentle breath (pause)

Perhaps making an intention to make space for one activity that  brings you some joy in the coming days.

Feeling your body again here, supported. When you are ready, slowly opening your eyes.

Increasing joy in Adar doesn’t necessarily mean becoming constantly happy.

Perhaps it means becoming more available—to moments of goodness, connection, generosity, gratitude, and aliveness—and allowing these moments to accumulate.

In this way, joy becomes less of a demand, and more of a practice.

Chag Purim Sameach! 

What small moment brought you a sense of lightness or joy today?

To listen to this guided practice on Insight Timer-

https://insig.ht/tJ9RRZvT50b

To learn more about mindfulness: www.mindfulnesswithsusie.com

A Mindful Way to Grow New Habits

A Mindful Way to Grow New Habits: Planting Seeds on Tu B’Shvat 

Tu B’Shvat is the new year for trees, a Jewish holiday to acknowledge nature and the process of growth. It marks the start of a new fruit-bearing cycle for trees in Israel. Our own growth is similar to what happens in nature.

A whole garden isn’t created overnight, and neither are new habits.By focusing on the positive and noticing the tiny seeds that begin to peek out of the soil—the small moments of change—we start to recognize the progress we’re already making on our path toward the life we want to live.

A seed can’t stay a seed forever. When cared for with the right soil, sunlight, and water, it naturally begins to change form and grow into whatever it was meant to be. In much the same way, positive change in our lives asks us to let go of old patterns and trust the process of transformation. Growth doesn’t always happen quickly—but it does happen when the conditions are right.

Once a seed has transformed, we appreciate it for what it offers: a bright sunflower, a crisp carrot, a shady tree. Yet every one of these began as something small and unseen, nourished over time.

So too with us. Go out and begin planting seeds in your life, even when it feels difficult. With patience, care, and consistency, what now feels like an empty plot can gradually fill with meaning, resilience, and growth.

What does this look like in everyday life?

Imagine your intention is to reduce stress and become more present in your daily life. Like tending a garden, this might include:

• Setting a simple, realistic intention (for example, pausing for three conscious breaths a few times a day)

• Creating supportive conditions (turning off some notifications, building in short pauses, protecting a few minutes of quiet)

• Practicing gently but consistently, rather than perfectly

• Noticing small shifts—slightly more patience, one mindful cup of tea, a moment of real listening—and allowing these to count as real growth.

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There’s a quote from Zen pholosophy, “You can’t pull on the plants and expect them to grow faster.”We cannot force seeds to grow—and we cannot force ourselves to change on demand. All we can do is create supportive conditions, plant the right seeds, and tend to them with care. Then we practice trusting the process.

Gardeners also know that much is beyond their control: too little rain, too much rain, harsh weather, pests. In life too, obstacles and setbacks are inevitable. The invitation is not to give up, but to stay flexible, adjust if we need to, and keep returning to what matters.

Thich Nhat Hanh expressed this beautifully when he wrote: When lettuce doesn’t grow well, we don’t blame the lettuce—we look at the conditions: the water, the soil, the light. Yet with people, we so quickly turn to blame. With understanding instead of blame, with care instead of force, relationships—and inner landscapes—can begin to change.

A Short Guided Mindfulness Practice For Planting Our Own Seeds

TO LISTEN TO THIS ON INSIGHT TIMER: https://insig.ht/mXtBmfjn8Zb

Let’s try this guided practice to set an intention for a habit you would like to begin or strengthen.

Take a moment to sit comfortably and allow your eyes to close, or soften your gaze.Bring your attention to the feeling of the body sitting here… the contact with the chair… the ground beneath you.

Now notice the natural rhythm of your breath, just as it is. No need to change anything.

Imagine that with each in-breath, you are gently planting a seed of intention in the soil of your awareness.It might be a seed of calm… of patience… of presence… of kindness… or perhaps of responding rather than reacting.You don’t need to choose the “perfect” intention—simply notice what feels meaningful for you right now. (pause)Allow that seed to be planted softly, without effort, without pressure. (pause)

With each out-breath, allow the body to soften just a little… the shoulders releasing… the jaw unclenching… the belly softening.

You don’t need to force the seed to grow. Your role is simply to plant it, and to return again and again with care and attention—just as you would tend a garden.

When you’re ready, gently open your eyes, carrying this intention with you into the rest of your day.

Happy Tu B'Shvat!

TO LISTEN TO THIS PRACTICE ON THE INSIGHT TIMER APP:

https://insig.ht/dXAXboGo8Zb

OR

https://insighttimer.com/skeinon/guided-meditations/mindfully-growing-new-habits-planting-tu-b-shvat

www.mindfulnesswithsusie.com