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How I Learned to Be Present—One Sound at a Time

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“Time isn’t the main thing. It’s the only thing.” ~Miles Davis

When I first read that quote, it hit me right in the chest. Not because it sounded profound—but because it was something I had been slowly, painfully learning over the course of a very quiet, very long year.

Time used to feel like a race. Or maybe a shadow. Or a trickster. Some days, it slipped through my fingers like water. Other days, it dragged me along like a heavy cart. But always, it was something outside me—something I was chasing or trying to escape.

I spent much of …

From Injury to Insight: A New Kind of Yoga Practice

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“Healing may not be so much about getting better, as about letting go of everything that isn’t you—all of the expectations, all of the beliefs—and becoming who you are.” ~Rachel Naomi Remen

For years, yoga was my safe space—the place where I felt strong, grounded, and whole. My practice wasn’t just physical; it was my sanctuary, my moving meditation. So, when a shoulder injury forced me to change the way I practiced, I wasn’t just in pain—I was lost.

At first, it seemed minor. A nagging soreness, nothing I hadn’t worked through before. I convinced myself that more movement would …

How I Stopped Absorbing Other People’s Energy and Emotions

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“And then the day came when the risk to remain tight in a bud was more painful than the risk it took to blossom.” ~Anaïs Nin

I used to think something was wrong with me.

I cried at the wrong moments. I felt anxious before a phone call, only to find out the other person was deeply upset. I could walk into a room and instantly sense who was grieving, who was fighting—even if no one said a word.

People called me empathic. Intuitive. But mostly, I felt weird. Overwhelmed. Other. Too much.

I tried everything to make it stop. …

How I Stopped Hiding Myself for Love and Approval

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TRIGGER WARNING: This post includes a brief mention of childhood physical abuse and may be triggering to some readers.

 “The person who tries to keep everyone happy often ends up feeling the loneliest.” ~Unknown

It’s Christmas morning. I’m seven years old. I sit on the hardwood floor with my sisters, in my nightgown surrounded by crumpled wrapping paper. I grab the next present to open. I tear off the paper. It’s a ballerina costume with a pink leotard, tutu, and pale pink tights.

As soon as I thank my adoptive parents, I leave the room with my new gift, keeping …

How I Learned to Trust Myself One Small, Simple Step at a Time

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“Sometimes, the hardest person to trust is ourselves. But when we do, everything changes.” ~Unknown

For a long time, I thought the key to changing my life was out there—somewhere.

I thought that if I just found the right program, the perfect plan, or the expert with all the answers, then I’d finally feel in control and like I was doing it “right.”

So, I chased every plan, bought the books, signed up for the courses, and followed all the steps.

And for a while, it felt good—safe, even. But deep down, I still didn’t trust myself. Because no matter …

DBT Wise Mind is the Best Skill for Highly Sensitive People

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“Feelings come and go, like clouds in the sky. Conscious breathing is my anchor.” ~Thich Nhat Hanh

On the day my daughter Zoe turned seven weeks old, she burst into tears while I was changing her diaper. But why? What had I done? I remember panicking, confused, scared, and instantly guilty.

Eventually, I noticed her pinky was twisted up in her pony-print pajamas. I freed the little digit like my life depended on it and tried to kiss her pain away. As I gently rocked and soothed my wailing child, big tears poured down my own cheeks.

That’s when my …

What Happened When I Stopped Ignoring My Body

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“When we listen to our body with kindness, we honor the present moment and give ourselves the care we truly need.” ~Thich Nhat Hanh

It started back in middle school for me—the need to feel thin in my English riding breeches. I’d compare myself to others at the barn—the ones with the long, slender legs and tiny waists. My thirteen-year-old self wasn’t willing to be chubby; though, looking back, I realize that was only in my own eyes.

What I didn’t know then was that by ignoring my hunger, my cravings, and my body’s messages, I was also silencing my

…

The 5 Qualities You Need to Change Your Life

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“In any given moment we have two options: to step forward into growth or step back into safety.” ~Abraham Maslow

Have you ever wondered what true personal development requires? What it truly takes to change your life?

I have, and it’s a question I have been asking myself for years.

As someone who was on a journey that could better be described as personal decline than personal development, I felt stuck living a life I hated.

Around two years later, after having improved or completely changed every aspect of myself that I didn’t like, I can honestly say I am …

The Truth About Rainbows: Hope Doesn’t Always Look Like We Expect

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“If you have ever followed a rainbow to its end, it leads you to the ground on which you are standing.” ~Alan Cohen

There’s nothing more exhilarating than riding in a Jeep through masses of standing water. With each push forward, my friend Angela expertly maneuvered through enormous puddles, sending fountain-like arcs of aquatic glory past my passenger-side window.

This was joy to me.

It was a welcome reprieve considering the past couple of years had unraveled in ways I never saw coming. In fact, this watery wonder, cruising through the quaint streets of the beloved beach island I …

A Soulful Retreat for Sensitive Hearts in a Chaotic World

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If you’re a highly sensitive person like me, I don’t need to tell you how overwhelming the world can feel right now—how much we hold, how hard it can be to rest, and how rare it is to feel seen, safe, and supported.

That’s why I’m honored to share something that I think could be deeply nourishing for your nervous system, your spirit, and your sense of hope in this complicated political landscape:

The California Redwoods Retreat for Sensitive Women & Gender-Expansive People
Guerneville, CA | July 13–18, 2025

Led by Melissa Renzi—a longtime friend of Tiny Buddha and this

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How to Change Your Bad Habits by Accepting Them

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“If you don’t like something, change it; if you can’t change it, change the way you think about it.” ~Mary Engelbreit

“So, what do you think?” my husband asked, the dinner table lit by the soft glow of the overhead light. He’d been talking for a while, and I knew I should have been listening.

“What do you think?” he repeated with a hint of frustration.

My mind raced trying to piece together the last few minutes. All I could say was a weak, “Huh?”

It was the worst possible response. Normally, I’d be right there with him, sharing my …

Beyond Coping: How to Heal Generational Trauma with Breathwork

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“Healing doesn’t mean the damage never existed. It means the damage no longer controls our lives.” ~Akshay Dubey

The realization came to me during a chaotic day at the Philadelphia public school where I worked as a counselor.

A young student sat across from me, her body language mirroring anxiety patterns I knew all too well—the slightly hunched shoulders, shallow breathing, and watchful eyes scanning for threats that weren’t there. She responded to a minor conflict with a teacher as though she were in genuine danger.

Something clicked into place as I guided her through a simple breathing exercise. The …

How I Stopped Overthinking and Found Inner Peace

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“You don’t have to control your thoughts. You just have to stop letting them control you.” ~Dan Millman

For as long as I can remember, my mind has been a never-ending maze of what-ifs. What if I make the wrong decision? What if I embarrass myself? What if I fail? My brain worked overtime, analyzing every possibility, replaying past mistakes, and predicting every worst-case scenario.

Overthinking wasn’t just a bad habit—it was a way of life. I’d spend hours second-guessing conversations, worrying about things beyond my control, and creating problems that didn’t even exist. It felt like my mind …

4 Ways to Get Better Sleep for Increased Spiritual Wellness

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“Happiness in simplicity can be achieved with a flexible mindset and nine hours sleep each night.” ~Dalai Lama

It happened again. I got up after being awake all night, wondering where I’d gone for the past nine hours. I remember laying my head on the pillow, exhausted, happy to finally close my burning eyes. My body settled sweetly into the mattress, and I thanked the universe for our heavenly bed.

Just moments away from slumbering bliss, I said my prayers and did my usual practice of releasing energy from the day and honoring my blessings. For the

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365 Days of Wonder: The Magic of Starting an Awe Journal

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The news: everything is bad.
Poets: okay, but what if everything is bad and we still fall in love with the moon and learn something from the flowers. ~Nikita Gill

My dad died when I was thirty-one. I wasn’t a child but barely felt like an adult. He had reached retirement, but only just. Mary Oliver got it right when she wrote, “Doesn’t everything die at last, and too soon?”

A few months later, I pulled myself out the door and off to work. The December weather and my heart were both raw. Then I saw it: a single …

Why I Don’t Want to Become Enlightened Anymore

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“Being free isn’t actually that easy.” ~Unknown

I’ve always been an achiever. I’ve worked hard to reach goals: I was good at school, then got a good job, and ended up making good money. My colleagues valued my clear view of the goal, my ability to break down the big task into parts that one can work on, casting it all as individual problems that one can solve. I was diligent, hard-working, and reliable. An employer’s dream employee.

At the same time, I’ve always had a wish to be “free.” Not so much from outer constraints, but from inner ones—depressive …

To the Dreamers Reading This, I Want You to Know…

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There I was, eating cereal and watching a CNN documentary about Kobe Bryant—yes, I mix deep life reflection with Raisin Bran—when his old speech teacher said something that made me pause mid-chew. He described Kobe’s approach to life as giving everything—heart, soul, and body—to his craft. No halfway. Just all in.

I sat there thinking, “Yes! That’s it!” That’s the very thing I try to convey to my students in class, usually while making wild arm gestures and accidentally knocking over a marker cup. I believe in that philosophy with every fiber of my chalk-dusted being.

High Risk, Deep

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A Gift from Guided Meditation: 1 Year of Peace, Totally Free

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If your mind’s been racing or your body’s been tense, I get it.

Life doesn’t always slow down when we need it to, and sometimes, even five quiet minutes can feel like a luxury.

That’s why I’m excited to pass along this gift from a meditation app that’s helped millions in Europe and is now making its U.S. debut.

To celebrate the launch of the Guided Meditation app, our friends in the Netherlands—where they’re the #1 meditation app—are offering the Tiny Buddha community something special: one year of free, unlimited access to their full library of meditations, music, sleep …

When Trying to Be “Good” with Food Makes Us Sick

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I was around five the first time I remember getting in trouble. It was nearing Christmas, and I wasn’t buying into the whole Santa story anymore. A magic man spends all year making toys, then drops down chimneys and delivers them all in one night? Nope. I may have only been five, but I was insulted that people expected me to buy that ridiculous story.

Feeling rather proud of myself for figuring it out, I demanded that my mom tell me the truth. And when she finally admitted Santa wasn’t real, I felt vindicated. But that wasn’t enough. I needed …

How to Stop Living to Please and Stay True to Yourself

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“When you say yes to others, make sure you aren’t saying no to yourself.” ~Paulo Coelho

Have you ever felt like no matter how much you give, it’s never enough? Like your worth is measured by how useful, accommodating, or strong you can be for others?

This invisible burden is what I call the Good Girl / Good Boy Wound—a deep-seated conditioning that tells us our value lies in pleasing others, even at the cost of losing ourselves.

For generations, we’ve been taught to shape ourselves according to the expectations of those around us. Girls are often encouraged to be …