068 meditation: the great rainbow passage

Dear listeners,What a year. And it’s clear- there is more to come.As we move through this changing landscape together — over the coming months and years — whatever shape the ride may take, I’d like to offer a simple rhythm to lean on: pause, reflect, act. Then repeat. Pause. Reflect. Act. And remember that non-action is sometimes a form of action.I say this because the momentum of change right now is extraordinary — at times nearly nauseating in its intensity. Trying to keep up can feel impossible. So how do we metabolize all of this? We pause. Reflect. Act.The pause comes first. Always. Even if it lasts only a fraction of a second. The pause is the breath. Reflection is the practice of observation — particularly starting from self-observation — spoken about here before, Svadhyaya. With such clarity, best action follows naturally.Svadhyaya: a Sanskrit term means “self-study” or “one’s own reading,” is one of the niyamas (ethical observances) in the Yoga Sūtras of Patañjali, traditionally rendered as introspective study of the self. It involves not only reflective awareness of one’s thoughts, behaviors and patterns—both on and off the (yoga) mat—but also contemplative reading, chanting or meditation on spiritual texts to deepen insight and clarity. In a broader context, it serves as a mirror revealing conditioned tendencies and supports the unfolding of Self-realization and alignment with one’s true nature. People often ask how to slow time — without medication, distraction, or escape. Here, I offer meditation, because it is the heart of this space. It is flexible, adaptable, portable, and takes many forms. My preference is to begin with a solid foundation — traditional practices grounded in the body, breath and awareness — before moving into more hybrid or esoteric approaches.Breath-focused meditation is a powerful place to start. So is movement meditation: yoga, tai chi, qigong, etc. Repetitive, calming activities — gardening, knitting, baking, swimming — where mind and body move together around a single action can also quiet the nervous system and invite steadiness.This steadiness is what opens the door to pause, reflect, act.As we move into 2026 and beyond, I invite you to reflect on the smallest things you do that bring genuine joy. Fixing clocks. Baking. Coloring. Pottery. Painting. Gardening. Writing poetry. Making jewelry. You’ll notice many of these are creative acts. Creativity is an innately human trait — perhaps one that distinguishes us most — and it allows us to metabolize the full spectrum of feelings we experience.Whatever crosses your path, remember this: being human, challenging as it can be, is a sacred experience — and a rare one in this universe. Remember you are loved. Remember you are cared for.I’ll see you in the new year.As always, take care of yourself. SLIf you wish to read more, here are some related topics to feed your mind * the topic of mindfulness and present moment awareness * the power effect of guided imagery on anxiety * guided imagery and its positive impact on the brain by way of reducing stress levels * I just felt like adding this because so many of my patients have physical health issues as well: meditation and its impact on multi-factorial health conditions like diabetes, hypertension, and pain syndromes This is a public episode. If you'd like to discuss this with other subscribers or get access to bonus episodes, visit evolutionmedicine.substack.com/subscribe