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A Mindful Way to Grow New Habits

Updated: 8 hours ago


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.


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:

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