Tag Archives: Slowing down

When we revisit practices and habits with a beginner’s mind

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When we revisit practices and habits with a beginner’s mind, they often gain greater depth and impact.

—Calm App Reflection

Image from Unsplash by Scott Broome

It’s easy to go through the motions — stretching, meditating, eating mindfully, or journaling — doing what’s familiar just because it’s routine.

But when you return to these same practices with a beginner’s mind — curious, open, and unassuming — they come alive again. You notice subtleties once overlooked: the stretch that eases tension more deeply, the flavor that fully blooms, the insight that shifts perspective.

Familiarity can lull us into autopilot, but curiosity transforms it into growth. Every sunrise looks similar, yet no two are the same — and the same is true of our daily habits. Approach your next familiar practice as if for the first time, and you might rediscover its quiet power to change you.

EXERCISE:

Choose a routine activity — like making your favorite beverage or stretching — and deliberately slow down each step. Pay attention to sensations, movements, and thoughts as if experiencing them for the first time.

See the beauty in the everyday

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“See the beauty in the everyday. It will not last forever.”

—Stephen St. Amant, Author of the Savenwood Blog

Image from Unsplash by Anna Savina

Today’s quote is both a reminder and a gift.

Life moves quickly. The morning light shimmering through the window, a shared laugh at the dinner table, or the sound of leaves crunching underfoot in autumn — all hold fleeting beauty.

Too often we rush past, chasing the “big moments” and missing the simple treasures that make our days whole. Gratitude begins when we pause, breathe, and notice what’s right here — right now.

It’s life’s impermanence that makes it so precious. Honor, celebrate, and live each moment fully. Once they pass, they become fading memories.

EXERCISE:

Today, try having three mindful meals, silence electronics, and remove distractions. Notice the colors, textures, aromas, and flavors of each bite. How can this exercise help you more fully savor the beauty and pleasures of other everyday areas of your life?

When we focus and do just one thing at a time

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When we focus and do just one thing at a time it’s impossible to fall behind.

—Calm App Reflection

Image from Unsplash by Brett Jordan

In a world that glorifies multitasking, it may feel strange to slow down and do only one thing at a time.

Yet, that is where true power lies.

When we give full attention to a single task, time expands. The pressure to “catch up” dissolves because we are completely aligned with the moment in front of us.

Imagine washing dishes without checking your phone, or writing without scanning emails. Each action becomes complete in itself, nothing left undone.

Falling behind is impossible, because the mind is not scattered into yesterday or tomorrow. Instead, we move in steady rhythm, task by task.

Focus turns overwhelm into progress, proving simplicity is the fastest path to peace.

EXERCISE:

Cook a meal from scratch — focusing on measuring, chopping, and savoring each step, turning the process into a mindful sensory experience.

Don’t stop there. Savor each morsel of your delicious meal one slow bite at a time perhaps with family or friends.

“We need to slow down to best connect with our deepest self.”

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“We need to slow down to best connect with our deepest self.”

—Barbara Waxman, founder of The Odyssey Group, and leadership advocate

Image from amtrak.com

Did you know that there is only one auto train in the United States?

For those on the east coast it’s a 17+ hour trek from Lofton, Virginia to Sandford, Florida — where you fill your vehicle with as much stuff as it can hold and then leave the driving to the conductor!

On these overnight adventures, you can even get a sleeper car and have the clickity-clack of the tracks lull you to sleep.

Unlike high-speed trains, in which getting from point A to point B is the goal, the auto train chugs along at more leisurely pace allowing considerable time to converse with your travel mates, do a bit of reading, and of course, reflect on your own life journey.

EXERCISE:

In what ways do you give yourself  time to slow down to connect with your deepest self?

Consider all the people (especially yourself), places, and things, you miss while rushing past them all.

 

“Certain people in our lives could be our biggest speed bumps to living the lives we want.”

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“Certain people in our lives could be our biggest speed bumps to living the lives we want.”

—Tim Parr, CEO and Founder of CADDIS

Image from Unsplash by Sander Sammy

When was the last time you were faced with actual speed bumps on your way to an intended destination?

How did you feel when you were forced to slow down or when you were jolted by the elevation change?

Who are the people in your world that slow you down from moving at the speed you desire?

In what ways do they test your patience and cause you considerable frustration?

Speed bumps are usually put in place to protect us or others from potential accidents and injuries.

The speed kills concept can definitely apply in certain situations!

Sometimes, fast can be slow and slow can offer a much smoother ride.

EXERCISE:

In what ways can the speed bump people in your life actually be helping you get where you need to go versus where you want to go?

Sometimes we need to slow down, lower the volume, and just coast

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“Sometimes we need to slow down, lower the volume, and just coast.”

—Calm App Reflection

Image from Unsplash by NEOM

With the holidays and the new year just around the corner, I’ve noticed people rushing around more than ever. It seems everyone is trying to squeeze twice as many to-dos into their days.

Instead of trying to fulfill others and your own unrealistic expectations, why not try avoiding potential upsets by communicating your intentions to slow down and find some peace and quiet for reflection and renewal?

Once rested, you can bolt out of the starters blocks of the new year with the energy and vitality to take on any fast-moving challenges that come your way.

EXERCISE:

How and with whom can you communicate your intentions to slow down and lower the volume of your life?

How would allowing your current momentum and just coasting be the best gift you could give yourself and those you love this holiday season?

“Embrace time instead of racing it.”

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“Embrace time instead of racing it.”

—Seth Godin, American author and entrepreneur

Image from Unsplash by Balazc Busznyak

This year we broke our “snow bird” season into two trips.

Since we like to bring many of our creature comforts along for our extended stays, we take our SUV, which recently reached its 100,000-mile mark.

Our first trip involved over 1,100 challenging miles of exhaust-laden construction, and the ever-ambitious lead-footed drivers always looking to shave a minute or two off their journeys.

On our second trip we chose to take the auto train from Lorton VA to Sanford FL, which saved us around 17 hours behind the wheel.

With an average speed of just over 50 miles per hour, Wendy and I embraced our time together, and even got some shut-eye as we chugged our way south.

EXERCISE:

Where and how often do you find yourself racing the clock?

How would slowing down a bit and embracing more moments lead to a more fulfilling and happier life?

Drink in each moment and savor them slowly.

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Drink in each moment and savor them slowly.

—Calm App Reflection

Image from Unsplash by Mineragua Sparkling Water

To what degree do you race through your life?

Some ways to estimate your pace is to examine your driving habits or the time it takes to eat your meals.

Sometimes — if you are like many of us — you do both at the same time.

Driving fast and eating fast food are clearly not wise things to do.

If you have ever taken the Real Age test, you already know that these behaviors can reduce your biologic age to something below your chronological age.

EXERCISE:

Schedule a candlelit meal with your significant other.

Block out twice as much time as you usually do to sip and savor your meal and the time with this special person.

Where else in your life may you be missing the full flavors of life?

How could slowing down and drinking in more moments add more life to your years?

Sometimes we need to be cautious about getting into action too quickly and take our time to discover the learning

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“Sometimes we need to be cautious about getting into action too quickly and take our time to discover the learning.”

— Author Unknown

Image from Unsplash by Leonard Reese

Have you ever played checkers? How about chess or Go? How long does it usually take before you make a move?

Where do you skip aiming before you shoot in the direction of your targets? How often does being too quick on the draw get you in trouble?

Life is an iterative game in which we are constantly receiving feedback from the world around us. Without taking enough time to examine what we have learned from previous moves, we can find ourselves on the losing end of the many games we play.

EXERCISE:

In what areas of your life are you too quick to act on limited information?

Where would slowing down to embrace more teachable moments help you better navigate your world?

 

“Never go to sleep without a request to your subconscious.”

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“Never go to sleep without a request to your subconscious.”

—Thomas Edison, 19th Century American inventor and businessman

Image from Unsplash by Shane

For some of us a new definition of happy hour as we get older is a good nap.

In my most active working years, I always admired the hard driving folks who often boasted about how little sleep they needed.

While coaching top performing professionals over the years, I, however, came to notice that these individuals often suffered in other areas of life without the wondrous restorative effects of adequate sleep.

Without going into all the science, we can rest confidently in the fact that sleep clears out the clutter in both our bodies and minds.

We need and deserve it to step into each new day to realize our full potential.

EXERCISE:

What requests will you invite into your subconscious as you turn in for the night?

What might you invent with a refreshed and renewed mind and body once you awaken?