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A Mindful Rosh Hashanah: How to Stop Panicking Before the Chagim

Updated: Oct 31, 2024

We are in the season of looking inward, reflecting on our behavior, and mending our ways.

It may seem daunting. How does this work (for the specifics, you can ask your local Rabbi or read the Rambam’s Hilchot Teshuvah) ?

What’s the difference between our self- reflection on Rosh Hashanah and the process of mending our ways on Yom Kippur?

There is no vidui or confession in our Rosh Hashanah prayers, only on Yom Kippur.
Rav Akivah Tatz explains that Rosh Hashanah is the day that we work on who we are, or what we have become and the essence of ourselves, and that is why we don’t say vidui about our specific misdeeds. We reflect more on our basic character rather than individual things we have done.
Yom Kippur is the day that we get into the details of our distinct actions and behaviors.

So Rosh Hashanah is the macro soul searching and Yom Kippur is the micro soul searching.

Rosh Hashanah is the birthday of the world and a day of joy and celebration. We try to elevate ourselves above the details and focus on the bigger picture.
That’s a lot of self-reflection!

Mindfulness can help since it is a practice that encourages self-reflection in a kind and non-judgemental way. This season is a fitting time to deepen your practice.

Here are some ways that mindfulness can help us pay attention more:

We can STOP and notice the thoughts, sensations, and feelings that arise, as we are about to act or react, or after we make a mistake, and then notice, observe, and ask ourselves the following:

What stories are we telling ourselves about our behavior? Are we sure our stories are accurate or true or are they stories that we automatically repeat to ourselves?

Does this feel familiar, or does it happen in other situations?

What can we learn about ourselves from this situation?

We can take a moment before we move on and ask ourselves how we want to proceed.
How do we want to react the next time that we are in this situation?

Don’t shy away from understanding your mistakes. Instead try to be curious
about what went wrong.

Noticing our thoughts in a non-judgemental way can help us gain insight and possibly react differently the next time we are in the same situation.
Here are some ways mindfulness can enable us to approach our mistakes with kindness and self-compassion. We can say the following to ourselves:
“Mistakes are natural and human. I’m not alone.”
“I don’t have to be hard on myself because of this mistake and I can try to do better next time.”
“What would I say to a friend who made a mistake?”
“Noticing my own imperfections can help me to be kind to others when I notice that they are also not perfect.”

Self-compassion is essential in mending our ways. When we become entangled in feelings of guilt and self-criticism, the task of altering our behavior can seem overwhelming, often leading us to repeat and strengthen the same patterns of behavior.

When we notice and pay attention to our mistakes in a kinder way, they can become opportunities to learn about ourselves, and this can lead to greater emotional intelligence, improved communication skills and relationships, and healthier decision making.

What shortcoming would you like to work on in yourself this year?

Shana Tova!

For a 6 minute podcast about a Mindful Yom Kippur:

Or on Insight Timer:

https://www.insighttimer.com/skeinon/guided-meditations/mindful-yom-kippur-working-on-our-flaws


To Learn More About Mindfulness: www.mindfulnesswithsusie.com




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How To Embrace Hope Amidst Sadness

Updated: Feb 16

The 9 Days Before Tisha B'Av and How to Embrace Both Sadness and Happiness

How To Embrace Hope Amidst Sadness

In the first nine days of the month of Av, leading up to Tisha B’Av, it is customary to intensify our observance of mourning rituals to commemorate the destruction of the Temple. This period is considered the saddest time of the Jewish calendar and all activities that bring joy are reduced. We make room to grieve for all that we have lost. It's also an opportunity to look inwards at our own behavior, similar to the days before Yom Kippur.

The book of Lamentations which we read on Tisha B’Av, asks why or how these tragedies happened. We don't have the answer to that question. And yet, Eicha

ends on an optimistic note that the sages added: “Restore Us, let us return and Renew our days as of old” Even in the darkest of times, there is hope and room for optimism! Most of us would prefer to be happy rather than sad. Happiness is both a genetic trait and something we can cultivate in our outlook. That’s the good news. But we can’t avoid sadness, as much as we may try to avoid it or run away from it. Both happiness and sadness are part of living and the range of emotions that we feel. If we try to push sadness away and not feel it, we might not feel happiness to its fullest. Just as we know it's light because darkness exists, experiencing sadness allows us to better understand and experience joy. In mindfulness practice, when we notice difficult sensations or feelings, we can visualize them as passing waves or clouds. They come and go, impermanent by nature. We just need to notice and practice focusing on and observing our experiences in the present moment. If we practice long enough, we will recognize that life is dynamic and that while sadness will come and linger for a while, happiness may be just around the corner, waiting for us to let it in.

Shabbat Shalom

THE NEXT MBSR COURSE IS STARTING ON 4/3/25 IN JERUSALEM. THERE ARE STILL A COUPLE SPOTS LEFT!!







 
 
 

How Mindfulness Can Help Us Overcome Our Fears: Parshat Shelach

Updated: Feb 16

This week's Torah portion Shelach recounts the story of the spies sent by Moshe to scout the Land of Cana'an before Am Yisrael enter the land. The tale takes a tragic turn as the majority of the spies return with a negative report, instilling fear and doubt in the hearts of the people.

The spies were chosen from each of the twelve tribes and tasked with assessing the land's inhabitants, resources, and fortifications. While they returned with physical evidence of the land's abundance, they also brought back a distorted narrative.
Ten of the spies exaggerated the difficulties they encountered, painting a bleak picture of the land and its inhabitants. Their fear-driven report convinced the Israelites that they would be unable to conquer the land, leading to widespread despair and rebellion against G-d's promise.

This episode highlights the power of our own perceptions and how our fears and insecurities can color our understanding of reality. The spies' report was not objective and might have been influenced by their own doubts and self-limiting beliefs.
When our own fears and insecurities cloud our judgment, we can try to approach situations with openness and awareness of our emotional baggage.

Mindfulness can help us overcome these challenges and fears and help us cultivate resilience. By staying present in each moment, we can make conscious choices rather than being swayed by our insecurities or internal struggles.

Mindfulness invites us to be present with our fears- with compassion and curiosity-rather than running away from them.
Our brains are wired to focus on fear as a method of ensuring our survival.
For cavemen, this was very useful to protect them from danger, such as life-threatening animals. We, on the other hand, are not threatened by literal death on a daily basis.
Fear takes us out of our bodies and limits our reactions. It can stop us from participating more fully in life. When fear comes -- breathe and let go; when fear knocks at the door -- invite it in to share a cup of tea as the poet Rumi would say in his poem The Guest House (full poem below).
Today, we will explore being with and accepting uncomfortable feelings or sensations such as fear or body discomfort.

Let's try this short practice:

Find a comfortable seated position, allowing your body to relax. Gently close your eyes and bring your attention to your breath. Take a few deep breaths, breathing in deeply through your nose, and exhaling fully through your mouth. Where do you feel your breath most? In your nostrils? In your chest? In your stomach? Let your attention rest in the place in your body that you feel the breath the most. (pause)

Now, shift your focus to your body. Tune in to any sensations of discomfort such as tension, heaviness, tingling, heat or unease that you may be experiencing. Notice where in your body you feel these sensations. Allow yourself to acknowledge them without judgment or resistance. If you aren't aware of any sensations, then notice that. (pause)

As you continue to breathe, imagine sending your breath to the areas in your body where you're experiencing discomfort. With each inhale, visualize your breath as a soothing, healing energy that surrounds and embraces these sensations. As you exhale, imagine releasing any tension or resistance, allowing yourself to fully accept whatever you are experiencing right now. (pause)

Now, bring your attention to your thoughts and emotions. Notice any fears, worries about the future or regrets about the past, or any negative thoughts that may be arising. Instead of pushing them away or getting caught up in them, practice observing them from a place of non-judgmental awareness, so noticing, but not judging, “this is good or bad.” (pause)

As you continue to observe your thoughts and emotions, remind yourself that they are temporary and ever-changing. They do not define you. Embrace a sense of openness and curiosity, exploring these uncomfortable sensations with compassion and acceptance. (pause)
Now, shift your attention back to your breath. Use your breath as an anchor to stay present in the moment. With each inhale, breathe in a sense of acceptance and compassion. With each exhale, let go of any resistance or discomfort, allowing yourself to be fully present with what arises. (pause)

As we near the end of this practice, take a moment to appreciate your ability to face and be present with uncomfortable feelings and sensations. Acknowledge the strength and courage it takes to meet these experiences with mindfulness and compassion.
When you're ready, slowly open your eyes and bring your attention back to the space you're in.
Carry this sense of mindfulness and acceptance with you as you navigate through your day, remembering that you have the ability to meet discomfort with presence and compassion.

The story of the spies serves as a lesson for us, urging us to examine our own tendencies to misinterpret events due to our fears and insecurities, something that can impact all our relationships and well-being. By cultivating self-awareness, compassion, and resilience, we can navigate through challenging situations with clarity, and react in more healthy ways.

May you find peace and strength in embracing all aspects of your experience.

How to Overcome Your Fears


TO LISTEN TO THIS ON SPOTIFY:

The Guest House , Jalaluddin Rumi (translation by Coleman Barks)


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're 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 whoever comes, because each has been sent as a guide from beyond.




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