Try the two things can be true exercise. Journal out two ideas that can feel opposing. I need time alone and I want to connect with people in a meaningful way. I love my partner and I need to be more confrontational when it comes to my needs. I want more in my life and I want to be content with what I have. Make room for the tension.

Uncertainty can corner you into assuming future narratives. These narratives have a jungle-like reputation of taking creative liberties, leaving behind your sense of calm and objectivity. Journal Prompts: My narrative has decided... Uncertainty leaves me to...

Social connection, is wading through your own projections, to see an interaction clearly. Pay attention to what you pay attention to. Notice where you get flapped up. It's an invitation for you, not them. Journal Prompts: In social connection I tend to fixate on... I get flapped up when...

Realistic mindfulness is becoming aware of a boundary that is not working. Journal Prompts: It is not working to... If I could, I would...

Opening up to in-context cues rather than defaulting to dusty muscle memory is mindfulness. Journal Prompts: My muscle memory is to... Seeing this moment in-context means...

Mindfulness is noting avoidance aerobics, and caring for the needs underneath. Journal Prompts: I am quick to avoid... What I really need is...

Giving attention to something that feels familiar, pattern recognition, that's mindfulness. Journal Prompts: It is a pattern that... ...feels really familiar

Mindfulness does not require Sunshine Sally positivity. It invites you to acknowledge your lived experience, despite where it falls on the emotional spectrum. Journal Prompts: Mindful people are... My angry mindfulness looks like...

Mindfulness is taking note of when something feels bad and making a change the next time around. Journal Prompts: I noticed it felt bad when... It would be more comfortable next time around to...

We must not overcomplicate the act of mindfulness. Mindfulness is acknowledging what is happening in you at a given moment. - Journal Prompts: Right now I am experiencing... I am aware that... - High five, you did it.