Let’s start with the awareness of our breath. Each breath is an expansion and contraction that occurs automatically within us every moment from the day we were born. As you listen, focus on how the breath automatically breathes you without effort. Allow it to move naturally as you attune and observe each whole cycle with slow inhaling and exhaling. Lengthen your breath and continue taking deep, easy breaths as you read. Stay soft and flexible with yourself and how you are relating to this rhythm.

Next, notice your chest area. As you listen, you may not initially detect anything. This beating heart rhythm is a bit more subtle; yet with some stillness, you will begin to identify the vibrations of your heart. Our heart pulsates the energy of life, variable but continually beating. You might observe this movement occurring in your chest as you breathe. Notice how your breath and heartbeat connect with each other. As you hone your attention to this area, the reverberation of the heart will come into better focus. Remember that there is nothing to fear. Stay kind and caring for yourself. Offer gratitude for the heartbeat of your life.

Another rhythm we can practice noticing is our blood flow. Our heartbeat and breath generate blood flow throughout our body out to limbs and organs. Notice sensations in your hands and focus on the blood flowing in and out here. Observe all the sensations arising from your hands, both internal and external. Notice how the hands pulse. Try this same exercise with your feet and other areas of curiosity in your body. Feel the rhythms of your blood pumping through your body.

The rhythm of thought can be tricky to work with and attend to. Our breath, heartbeat, and blood flow can seem a lot easier to listen to than our thoughts. Yet thoughts are so connected to these previous rhythms and offer so much insight. Thoughts continually flow in and out of our awareness. The more we set an intention to listen to thoughts moving through our mind, the more we can learn about how these patterns are connected to our physiological rhythms.

See if you can identify what thought(s) are arising in your mind at this very moment. Perhaps the thought is commentary about your experience, skepticism around the practice, or a plan for future behaviors. Whatever the thought, it doesn’t matter, this practice is all about observing with curiosity, building more awareness of how you are relating with these thought rhythms.

Lastly, notice any emotions that are present in your body. Try being present with your entire body all at once, as emotions are always experienced in our body. Attune within and welcome any emotions that exist in this moment. Name the first emotion that you sense. This experience could arise in sensations such tingling, lightness, tightness, tension, and/or pain in our chest or stomach area. Any emotion that you notice, take a step toward this experience and inquire about your perception of this emotion? Where does this emotion arise in your body? Also, consider if there are any thoughts you have relating to this emotion. Just notice and stay curious about these emotional rhythms.

As we practice detecting these 5 rhythms and how they interact, there is more expanded awareness around how breath, blood flow, heart rate, thoughts, and emotions impact each other. A particular thought can trigger an emotion; an emotion could constrict our breath or blood flow; a thought could impact our heartbeat. When we understand how these rhythms relate to each other, we gain awareness of how they function together as part of the whole. Observe and relate from this expanded perspective.

Take note of whatever you notice no matter how small. You may be drawn to skin sensations, muscle twitches, pain, future thoughts, or emotional responses. Use all your senses, breath, intentions, and emotions in your body to stay mindful without trying to change anything. Observe like a researcher and listen – without any judgments, assumptions, or conclusions. The simple act of staying curious is the essence of a harmonious vibration. What are you noticing?

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I am offering a free audio meditation practice to guide us in moving through the 5 rhythms. I hope you enjoy it!

The holidays can be tense and overwhelming for some. If we can stay attuned to what is happening within, we can reclaim our balance and our peace. Here are 3 signs that you may need to re-adjust your rhythms:

1) Tension – when we are holding tension in our body, it’s a sign that we may need an adjustment. Even if the tension continues to return, practice adjusting and re-adjusting as many times as it takes. Stay patient with yourself as this takes strength, persistence, and continued mindfulness.

2) Pushing or Forcing Yourself – when we push ourselves, it drains our energy. We need time to rest and replenish ourselves – even just a few minutes. We can easily disconnect from our body without realizing it as we focus on “getting things accomplished.” When you notice this rhythm, allow yourself to stop and take just a few deep breaths. Check-in and adjust the forcefulness of your experience, slightly loosening your grip to soften your mind and body.

3) Self-critical thoughts – when we are hard on ourselves, we harm ourselves. We have just become desensitized to its impact. Set an intention to listen and if you do hear self-criticism – stop and first apologize. Take ownership of how you are treating yourself – if someone else treated you that way, take note of how you might feel. Notice that feeling that lives within. Make a choice to work together with the critical part. Start with this mantra: I’m sorry, Thank you, I love you, Forgive me…

For more information and practice together, consider attending this in-person workshop offered on December 29th from 10am-1pm - “Reclaiming Your Rhythms” Learn more here!

Also, as a gift to you - I am offering an audio meditation to help you slow down and listen: Practice a special audio meditation with Dr. Lisa

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Read Article on Stillness Here

I hope you enjoy this meditation gift to help slow down and listen to the rhythms of your mind and body - particularly heartbeat, blood flow, breath, and thoughts. As you slow down and practice this brief inquiry, stay compassionate and grateful for whatever you find.

Practice a meditation with Dr. Lisa

I am so very grateful for your practice and for the energy you create within through your gentle attention. May your holiday be full of joy and light!

The truth is that the most powerful place to begin is within. Compassion begins quietly, often in the spaces we overlook within ourselves. If you've ever struggled to show yourself the same kindness you offer others, know that you're not alone. This is a gentle reminder — and a guide — to help you notice the places where compassion feels hard, and to lovingly begin again.

By turning inward and offering care to our own suffering, we recognize our essential role in collective healing. Self-compassion isn’t always easy, though. Certain obstacles can make it especially challenging to access kindness toward ourselves. Here are five common roadblocks to self-compassion—and how to move through them:

1) Resistance: “I don’t want to shift yet.”

Sometimes we simply don't want to change. When we’re deeply angry or hurt, shifting toward compassion can feel impossible—or even undesirable.

Counter-move: Notice your resistance without judgment. It's okay to feel what you feel. Give yourself space to process and observe how the energy of resistance impacts your mind and body. When you're ready, compassion will still be there waiting.

2) Exhaustion: “I’m too tired to care.”

There are moments when we’re simply drained. Compassion can feel like another demand we can't meet. In these moments, numbing or checking out often seems easier.

Counter-move: Rest without pressure. Practice slow, deep breathing. Let yourself be exactly as you are. True compassion often begins with acceptance of your present reality, without forcing a shift.

3) Lack of Context: “Why am I feeling this way?”

We are often better at imagining the backstory behind others' behaviors than offering ourselves the same grace. Without recognizing the full context of our own lives, our emotions can feel overwhelming or unjustified.

Counter-move: Step back and consider your life context. What ingredients – stress, grief, transitions, unmet needs, cycles – are fueling your feelings? Give yourself the same compassion you’d extend to a struggling friend. What might you say to a loved one in the same situation?

4) Anger and Frustration: “Why do I have to do the work when no one else does it?”

It’s easy to feel resentful when it seems like you're carrying the emotional labor others aren’t even acknowledging. This mindset can build frustration and feed resistance to compassion.

Counter-move: Remember that shifting is your choice. No one else’s readiness or awareness can dictate your peace. Notice how anger feels in your body—are you clenching burning coals in your bare hands to throw at others? Meet your anger with curiosity, honor its messages, and choose compassion for your own sake.

5) Bias: “I don’t deserve compassion.”

Hidden beliefs can block our ability to care for ourselves. You might think that self-compassion is selfish, that you don’t have enough time, or that softness will leave you vulnerable. If you’re accustomed to focusing on the negative, compassion can also feel foreign and uncomfortable.

Counter-move: Pay attention to the beliefs that surface around self-compassion. Be gentle with yourself when these biases arise. Keep challenging these biased thoughts with, “I don't have to believe everything I think.” The more you practice, the more natural compassion will feel.

Self-compassion isn't about perfection; it's about practice. By recognizing and working through these obstacles, we move closer to the powerful truth: Healing ourselves is not separate from healing the world. Remember, every moment you choose compassion — even when it feels awkward or difficult — you are creating a new rhythm within yourself. Be patient. Healing takes time, tenderness, and many small, courageous steps. You are already on the path.

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By tuning into our inner rhythms, we develop discernment. The world may try to impose its own rhythms on us – telling us who we are or how we should be – but only we can truly know our own truth. And even then, self-discovery is a lifelong process.

Discomfort is part of this journey. Cacophonous rhythms, like doubt, fear, or inner criticisms, often feel overwhelming, yet they teach us what harmony truly is. Without sorrow, we wouldn’t recognize joy. Without tension, we wouldn’t know resolution. Listening to the uncomfortable rhythms helps us understand the whole.

Like tuning an instrument, we must first hear the discord before we can adjust. Approaching this process with curiosity and an open mind—without rushing to label or judge—allows for deeper awareness.

Start small. Notice moments of inner discord, such as judgment, blame, or criticism. Pay attention to your body’s signals and the sensations that arise. Step back with an eagle-eye view, observing objectively rather than reacting. In the “courtroom of the mind,” challenge assumptions and focus only on what you know to be true. Even if clarity isn’t immediate, simply noticing your internal landscape is the first step toward alignment.

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1️) Notice the tipping point – You now know the rhythms of neutral vs. toxic judgment. Shift back with compassion when needed.

2️) Watch for obstacles – Fatigue, resistance, and frustration can block compassion. Stay kind to yourself through them.

3️) Judgment is contagious – It feeds off itself. Use compassion as the antidote—don’t judge the judgment!

4️) Protect your nervous system – Judgment thrives on fear and overwhelm. Take care of your emotions and breathe. Stay grounded to keep your rhythm as steady and centered as possible.

5) Stay mindful of your thoughts. Be kind within and challenge any assumptions with facts and a broadened perspective. Continue asking yourself - “What don’t I know in this situation?” or “What else could be true?”

6) Keep shining – Judgment isolates, but compassion connects. Your light helps shift the world’s energy.

✨ Stay tuned! I’ll be offering a free class to reflect on the month’s lessons and experiences. Let’s keep the practice alive—compassion and love exist in every moment!

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Songs are so valuable in that they take on their own energy and convey messages in such subtle ways. I hope you all enjoy - more to come once I get my band on this and we work out some jazz progressions! :-) Let me know what you think!

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1️) Tune Into Your Environment – Notice how your surroundings impact you. Acknowledge the context of your life, allowing space for compassion.

2️) Root Into the Earth – As you walk, imagine each step connecting you to the ground and others who are holding the same grounding energy.

3️) Release Tension – Scan your body for tightness. Breathe deeply, allow your exhale to be longer than your inhale. Judgment is sticky so set an intention to let it go.

Taking responsibility for our nervous system helps us hold peace, even amid chaos. Which of these will you practice today? Is it helpful to you? I would love to hear about your experiences!

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To break free from this out-of-sync rhythm, practice noticing when you default to extremes and pause to explore the in-between. Embrace and become more comfortable with the complexities that exist in every experience. For example, the person who cut you off in traffic might be both a poor communicator and someone rushing to the hospital to see a loved one.

Today, as you continue practicing the No Judgment January Challenge, remind yourself: everyone is navigating unseen challenges, and situations are rarely black and white. Everyone is going through something that you don’t know about. Look for the grey areas - they hold the deeper truths to our connection.

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1. Resistance
   Sometimes we simply don’t want to shift. We may feel justified in our anger or frustration and resist letting it go.
   Counter move: Acknowledge your resistance without judgment. Give yourself permission to feel it fully before deciding how to intentionally respond. Notice how resistance feels in your body and mind—does it create harmony or discord?

2. Exhaustion
   When we’re depleted, it’s hard to muster the energy for compassion. Numbing or checking out can feel easier.
   Counter move: Pause and rest. Practice deep, mindful breathing without trying to force any change. Accept yourself as you are in the moment, knowing compassion starts with self-care.

3. Anger or Frustration
   It’s common to feel resentment about doing the inner work when others seem unaware or unwilling. This can lead to frustration about having to “shift back.”
   Counter move: Remember that shifting is your choice, and it benefits you most. Reflect on how anger feels in your body. Are you holding onto it like a burning coal, only hurting yourself? Let the emotion guide you to its underlying message, then release it with care.

4. Bias
   Our own biases, especially when rooted in negativity, can make compassion feel unnatural or forced.
   Counter move: Challenge your assumptions and practice seeing others—and yourself—through a lens of openness. Start small by offering a kind thought to someone, even if it feels awkward at first.

Compassion is a practice, not a switch. Notice which of these obstacles shows up for you today and experiment with one small counter move.

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As we navigate judgment, it helps to remember that we never face it alone. Others share similar challenges, and their care and connection can inspire us to explore the difficult places within ourselves.

Today, pause and reflect on what feels bigger than you. Notice how it might guide you in responding to judgment. Observe three judgmental thoughts and replace each with a kind, loving thought – one you’d offer to a dear friend.

We don’t have to do this alone. Let’s lean into all that supports us as we move into the last week of the No Judgment January Challenge. Feel free to comment on this post and share your experience!

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In a world where we strive to know everything, feel pressured to have all the answers, or believe that knowing equates to control, judgment often sneaks in. We judge ourselves for not knowing, and we form biases based on assumptions. But what if it’s okay not to know? What if “I don’t know” could be the start of something transformative?

“Don’t-know mind” helps us step back from judgment and fosters two key shifts:

1. It awakens curiosity and wonder. Not knowing invites us to explore ourselves and the world with fresh eyes. It allows us to live in the energy of discovery rather than the rigidity of certainty.

2. It anchors us in the present moment. When the mind drifts into future scenarios or builds stories about what’s to come, “don’t-know mind” reminds us that the future is unknowable and full of possibilities.

Today, experiment with taking on a “don’t-know” perspective. Pause when you notice yourself defaulting to certainty or judgment, and gently say, “I don’t know.” From this place, ask:

• What else might be true?

• How can I stay curious in this moment?

Notice how this shift creates space for wonder, openness, and peace.

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Rumi’s famous poem The Guest House offers a powerful perspective:

This being human is a guest house.
Every morning a new arrival.
A joy, a depression, a meanness,
some momentary awareness comes
as an unexpected visitor.
Welcome and entertain them all!
Even if they are a crowd of sorrows,
who violently sweep your house empty of its furniture,
still, treat each guest honorably.
He may be clearing you out for some new delight.
The dark thought, the shame, the malice,
meet them at the door laughing and invite them in.
Be grateful for whatever comes,
because each has been sent as a guide from beyond.

This poem reminds us to see emotions not as problems to be fixed but as visitors to be welcomed. Each one, even the painful or uncomfortable ones, carries a message or an opportunity for growth.

You can only learn to regulate an emotion that you allow yourself to feel and acknowledge. Instead of judging, practice curiosity. When emotions like guilt, fear, or frustration arise, pause and ask, “What am I feeling?” and “What might this emotion be teaching me? Welcome your emotions as honored guests and listen to what they might have to share.

Stay kind and curious with yourself. Over time, this practice can help shift judgment into self-compassion and create space for deeper emotional resilience.

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This experience reminded me of an important truth: judgment is contagious. When others express hate, avoid accountability, or stir up fear and chaos, it’s easy to get hooked into their rhythm. This pull can be especially strong when consuming media or engaging in emotionally charged conversations.

Judgment, when it tips beyond healthy evaluation, can quickly spiral into hate, bias, resentment, and negativity. It doesn’t just affect our thoughts—it eats away at our inner peace and creates chaos both within and around us.

The good news? Compassion disrupts the contagion of judgment. We have the agency to hold our peace, even when the world around us feels chaotic. This kind of peace isn’t about achieving perfect calm or having everything go our way. It’s about staying grounded and holding a steady center amid turmoil. I’ve heard people say, “It’s time to up our game with love.” I feel that deeply. Now is the moment to meet life’s challenges with compassion.

Practice for Centering
Here are a few ways to stay grounded when judgment and chaos arise:

• Pause and notice your harmonic center. If you find yourself getting hooked by judgment, step back and take a breath.

• Ground yourself in self-care. Whether it’s a moment of stillness, a mindful walk, or a nourishing meal, prioritize your well-being.

• Cultivate compassion. When judgment arises – toward yourself or others – interrupt it with a kind thought or action. Ask yourself, How can I respond with love?

• Send peace outward. Once you’ve grounded yourself in care, allow that care to extend outward sharing that peace with others. Visualize it rippling out to those who may be struggling.

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When an emotion arises, it invites you to listen to the rhythm of your body. Anger might signal a boundary being crossed. Anxiety could highlight an area needing care or preparation. Even joy carries a message about alignment with your values or desires. Meeting emotions with kindness and curiosity allows us to engage with them—not as enemies, but as guides.

Practice for Today

Take time today to observe your inner rhythm. Any emotions that may arise, such as frustration, anxiety, or anger – pause and meet them with curiosity, compassion, and love. You might ask, “what is this emotion trying to tell me?”

Try to sit with the emotion instead of rushing to act on it. Take a moment to notice how it feels – where does this emotion reside in your body? Resist the urge to direct those feelings outward as judgment.

When we hold space for our emotions with compassion, we allow them to flow rather than harden into judgment. Over time, this practice shifts not just our internal experience but also the way we connect with others. Imagine the ripple effect—changing our personal rhythm along with the rhythm of the world around us.

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"I have decided to stick with love. Hate is too great a burden to bear." – Martin Luther King Jr.

Thank you, Dr. King, for your enduring vision of equality, peace, and community. Today, as we celebrate your legacy, we honor the values of love and compassion that continue to inspire us toward a more just and harmonious world.

Dr. King's vision reminds us of the transformative power of love. In a world often divided by judgment and hate, his wisdom calls us to examine our own inner worlds. How do we uphold his vision? By practicing maintaining inner rhythms of love while shifting away from the discord of judgment.

Hate begins as a series of judgments that harden into beliefs. But judgment itself is a heavy burden, one that weighs down our hearts and disconnects us from the love and unity we all desire. When judgment turns into contempt, it further lowers our energy, creating a vibration that feels heavy and harmful. True equality begins with offering compassion - not just to others, but to ourselves. By choosing love, we lighten our hearts and create space for connection and harmony.

If we want to be the change we wish to see in the world, we must radiate the energy we want to live in. And let’s be honest—no one really wants to connect with the energy of judgment. So, this January, let’s leave judgment behind. Instead of criticizing yourself or others, pause and choose a new rhythm – one rooted in compassion. Follow Dr. King’s example and stick with love. Radiate the energy of compassion, joy, and unity. Together, we can hold ourselves and others in the harmonic rhythms of love.

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This challenge isn’t about eliminating judgment altogether - that’s impossible given our conditioning. Instead, it’s about questioning our judgments and broadening our perspectives about ourselves and each other. The No Judgment January Challenge invites us to tune into the impact our judgments have on our own emotional and physical rhythms. When we judge others—whether seeing them as “less than” or “better than”—we subtly disrupt our own balance. Toxic judgment creates discord, constriction, and tension, both in our minds and bodies.

A Simple Practice for the Weekend

1. Ground Yourself
   Take a few deep breaths and ground yourself in the present moment.

2. Pause and Reflect with Curiosity
   When you catch yourself making assumptions about someone based on their vote, beliefs, or even when judging a political figure, pause. Consider asking:

   • “What don’t I know about this person or their journey?”

   • “What possibilities could be true other than the judgments I’m making?”

   • “What is it that I don’t know in this situation?”
     These questions open the door to curiosity, empathy, and deeper understanding.

3. Observe Without Judgment
   Listen within for the truth of your own rhythm as emotions arise. Observe them curiously—without judgment.

4. Connect in Community
   Remember that we are practicing together! Let’s stay connected as a community, sharing thoughts, feelings, and reflections.

   Thanks for reading The Rhythms Within - Dr. Lisa’s Substack! This post is public so feel free to share it.

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This question came alive for me recently as I reflected on a story from Milarepa, the Tibetan Buddhist master, poet, and saint of the 11th century. Milarepa’s poetic expressions of spiritual wisdom have inspired countless seekers, and his story about facing demons touched something deep in me.

The tale goes like this: Milarepa leaves his cave to gather supplies, only to return and find it completely overrun by demons. At first, he fights them with all his might, but the demons remain, seemingly more comfortable than ever. Realizing his tactics aren’t working, he tries reasoning with them, attempting to manipulate them into leaving - but this, too, fails.

Finally, Milarepa changes his approach. He stops resisting and asks the demons, “What is it you have to teach me?” At this, most of the demons vanish. But one stubborn demon remains. Milarepa then moves closer, fully surrendering, and says, “Just take me, eat me - I surrender.” In that moment, the last demon dissolves completely.

This story moved me to write a poem. It reminded me of the many teachers, both past and present, who help us see the power of surrender and self-compassion. I hope this poem resonates with you, offering a moment of reflection and inspiration.

If I place my head
In the jaws of judgment
Will it engulf me?
Spit me out in a heap
Of shame and blame?

Can I rationalize with the danger
And convince it to leave
As it growls in anger?

Or will I find wisdom
And strength of courage
As I lean into the beast
Only to see the jaws dissipate
Right before my eyes
Integrating my wholeness

What are the "demons" of judgment you find yourself facing? How might their lessons lead you closer to your wholeness?

Feel free to share your thoughts or even your own creative expressions in the comments—I’d love to hear how this story and poem resonate with you!

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Judgment often carries a sharp edge, especially when it tips into toxic or critical territory. But what if we could initially meet it with love? What if, instead of resisting or amplifying judgment, we softened it with compassion and understanding?

Wendell Berry said it beautifully:
“Love is what carries you, for it is always there, even in the dark, or most in the dark, but shining out at times like gold stitches in a piece of embroidery.”

Love doesn’t discriminate. It moves through all of us, binding us together in oneness. It whispers to us in our most shadowed moments, reminding us of our shared humanity.

In this No Judgment January, let’s draw on love as our grounding force. The next time judgment arises, whether it’s aimed at yourself or others, pause. Take a deep breath and notice both the front and back of your heart. Call on love to guide you. Imagine it shining within you, like golden threads in the fabric of your being.

Notice how it feels to meet judgment with kindness instead of criticism. Does it shift your perspective? Does it bring you closer to harmony?

Love is always there for us, waiting to help us realign. Let’s lean on it as we move through this practice together.

What is one moment today where you can let love take the lead? Share your reflections in the comments—I’d love to hear how love is guiding you this month.

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