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Updated: Nov 2, 2024

What Mindfulness and Passover Can Teach Us About Freedom

The holiday of Passover, also known as the Festival of Freedom, commemorates our redemption from slavery. We were physically enslaved, which had an impact on our psychological freedom, and triggered a wide range of emotions such as fear, anxiety, despair, pessimism, and hopelessness. These feelings lasted long after the people were redeemed from slavery. To be liberated from oppression is the beginning of freedom, not its end goal. We became free from our Egyptian masters not only to be free but to become a nation and receive the Torah at Mt. Sinai.

The freedom of Passover is more than just the absence of bondage.

Thankfully, most of us have not been slaves, but we can identify with being enslaved by negative thoughts of worries, fears, and regrets.

We have the freedom to break free from negative habits and become our more positive and healthy selves.

Thoughts reinforce feelings and feelings reinforce thoughts, and we may not even be aware that we are in a cycle of negativity and stress.

We live with so many unhealthy habits, automatic reactions, distractions, and mistaken assumptions.

We have thousands of thoughts a day. How many do we let pass, and how many do we attach ourselves to, limiting our freedom to live? Changing our thoughts can change the way we feel.

Mindfulness brings conscious awareness to automatic reactions and behaviors, giving us freedom from our unhealthy thoughts by placing our attention on and observing our negative thoughts or feelings rather than getting caught up in them. We can start by first paying attention to our breath, which can regulate our response to stress and can reduce fear and anxiety by observing the pace of our breath. This enables us to become neutral observers of our inner experiences such as thoughts, sensations, and feelings, and observe whatever arises into our awareness without judgment and without trying to change what we are experiencing

We all have the potential for freedom from our unhealthy thoughts and behaviors, and we also have the freedom to choose how to react to external stimuli, as well as be kinder to ourselves and others.

So how can mindfulness practice help us to be freer?

Let’s try a mindfulness meditation practice with a focus on freeing ourselves from a cycle of negative thoughts and feelings.


Start by finding a comfortable place to sit where you won’t be disturbed. Checking in with your posture– your back is straight and your shoulders are relaxed.

Noticing points of contact that your body is making with whatever surface you’re sitting on. (pause)

Bringing awareness to your breath as you breathe in and breathe out. (pause)


Let yourself relax into this moment and this meditation.


And noticing any tension in your body. Bringing awareness to areas of tension might help soften those areas. (pause)

Can you try to be aware of whatever you’re feeling without judging it?


Neutral awareness means that we observe sensations, feelings, and thoughts without judgment and without becoming too caught up in them. When we’re stressed we might take it out on ourselves or others, something that could have a negative ripple effect like a stone dropping into a pool of water.

We practice noticing a thought or feeling without engaging in it and put a little distance between ourselves and the thought or feeling.

We can also say to our thoughts and feelings "I see you,” and simply observe

Notice how thoughts come and go. Let’s take a moment to try this. (pause)


Give the feeling some space and allow it to hang out a little and let it be.

Observe it some more. ( pause)


Observing leads to more awareness or insight and can change the way we react, which can bring freedom from unhealthy habits.

And awareness leads to learning more about your experiences (thoughts and feelings) and getting to know --and hopefully accept-- yourself.

If you get caught up in a thought or feeling or sensation while doing this practice, bring your attention back to the meditation when you notice it. (pause)


Is there any tension that you're noticing in your body? Can you imagine softening towards your body in your shoulders, jaws, and forehead?

How does this softness feel?


Can you smile at whatever you’re feeling?


When you notice a worry or fear or any negative thought or emotion that comes up. Invite it in. Don’t push it away. Be curious about it.

Say “I see you”

You are a curious observer.


Let go of the criticism and, frustration at yourself or others.


Imagine what it would be like to surrender and let go of our counter-productive thoughts. (Pause)

And while you’re doing this, add some self-compassion. Bring some understanding and care that you would show to someone else– towards yourself.

Imagine softening towards yourself….

When we pay more attention to our experiences, and become more aware and hopefully less self-critical, we open the door to greet whatever is there.


And that’s how we find freedom-- freedom to be more curious and open to our experiences, which can help us be more present in our daily lives – and that is true freedom!

Happy Pesach!


TO LISTEN TO THIS GUIDED PRACTICE:



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Updated: Jul 13, 2023

Mindfully Increasing Joy and Cultivating Happiness in the Month of Adar


The new month of Adar is upon us. And with it, the well-known expression “when

Adar enters, we increase joy.”

According to the Chassidic Rebbe, Chaim Elazar Spira, (Minchas Elazar)

Whatever we can do to increase joy - there is a mitzvah in doing so, and each person has to evaluate this according to his own heart and soul... It is a mitzvah, insofar as possible, to increase the mitzvah-related joy in his heart and in his affairs”


It's a mitzvah to increase happiness, but there's no guidebook.

“Everyone according to his own heart and soul “ is not exactly a how-to manual.


Happiness is something we can cultivate with practice!


In 2014, the United Nations General Assembly proclaimed March 20 to be the International Day of Happiness. It’s easy to understand why they see happiness as something to celebrate: Happy people are healthier; they get sick less often and live longer.

Happiness is not just a personal issue; it’s a matter of public health and national well-being.


Below are a few happiness exercises to get you started by the Greater Good Science Center in Berkley. They suggest several happiness practices to increase joy and well being. Here are a few for you to try:


1) Three Good Things exercise- Keep a journal and write down positive things from your day. At the end of your day, write down three things that were positive and made you feel good, including how they made you feel. For example, something kind a colleague or family member said to you, enjoying a cup of coffee, or something nice you saw while walking. And then briefly explain why you think each good thing happened-which focuses your attention on the sources of goodness that surround you.


Make some time for yourself to think about these good things.


2) Meaningful Pictures

Remembering positive events is not the only way to happiness– finding and appreciating meaning in our lives can also bring us happiness.

During the week, look for sources of meaning in your life such as family, friends, work experiences, and hobbies. Take about 10 pictures of things that are meaningful to you. At the end of the week, spend some time reflecting on them: What does each photo represent, and why is what was photographed meaningful to you?

Write down some of those thoughts if it’s helpful.


3) Use Your Strengths exercise- invites you to consider your strengths. It’s easy for us to focus on our weaknesses and things we don’t like about ourselves. In this practice, every day we choose one or more of our strengths or positive attributes during the course of a week. A few examples include curiosity, creativity, kindness, humor, and justice. You can choose the same strength or work on different ones.

We make a plan to utilize our positive attributes in a new way. For example,

creativity in a work project, or curiosity for our partner’s or children’s interests.

At the end of the week, write about what you did, how it made you feel, and what

you learned.

4) Random Acts of Kindness is doing something nice for someone else, just because you want to, with no ulterior motive. Being kind makes us feel better, and helps us

to thrive in our communities and societies.

It doesn't matter if we know the person or not.

Here are a few examples:

  • Giving compliments

  • Showing gratitude

  • Doing an act of service for someone else

  • Giving your time to someone else (volunteering)

When I was young, I admired clever people. Now that I am old, I admire kind people.

Abraham Joshua Heschel

For more happiness practices:

Practicing cultivating happiness is not meant to ignore or negate unpleasant things or annoyances that happen to us in life, but it can’t hurt to spend some more time appreciating and seeing the good in our lives.


The month of Adar is a wonderful time to cultivate happiness.


To learn about living mindfully and mindfulness-based stress reduction:


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Updated: Nov 2, 2024

In this week’s Torah portion, Beshalach, we learn about Am Yisrael's experiences after they were freed from slavery in Egypt. Standing at the Red Sea, they see the Egyptian forces approaching on chariots. The people cry out in panic and ask sarcastically if they were brought to the wilderness because there were no graves in Egypt.

"It is better for us to serve the Egyptians than to die in the wilderness,” they moaned. They lacked faith in Moses and in G-d. They were enslaved in Egypt for 430 years and although they received their freedom, they brought the heavy baggage of their past experiences with them such as being passive, timid, and dependent on their masters for their daily bread. Now that they were free and had G-d and Moshe to rely on, they didn’t need that baggage anymore. They could have shed those traits.

Nevertheless, they continued to cling to the mindset of a slave.

Similarly, in our own lives, we often cling to things that don’t serve us well, such as habitual worries, past experiences, bad habits and automatic reactions. In some cases, especially when it comes to the past, all you can do is accept whatever it is you’re holding on to, and then work on letting it go.

That’s how to bring about change and growth. Painful feelings can be familiar and comfortable, especially if they are all you know. Some people have trouble letting go of their pain or other unpleasant emotions about their past because they think those feelings are part of who they are. Carl Jung said, “I am not what happened to me, I am what I choose to become.” Internalizing that, however, is not so simple. One way to do so is through mindful meditation: becoming aware of what we are experiencing in this moment, and noticing what thoughts or feelings about the past or future are intruding on our minds. When we stop trying to hold on to these thoughts, feelings or sensations, or whatever it is that doesn’t serve us well, we actually become freer to live with ease. Meditation is one of the best ways to practice this. When we meditate, we notice how thoughts, sensations, and events are dynamic and changing. We practice letting go—rather than getting caught up in our thoughts and feelings and treating them as a personal threat. Whatever we yearn to let go of, we can practice letting go by checking in with the body and by consciously inviting a gentle release of whatever we are holding onto. One way to explore this idea o letting go is the practice of a body scan. As you go through areas of your body and notice different sensations, thoughts or feelings, take a few breaths. And imagine lightly resting your attention there, softening and letting go. Letting go is a practice of acknowledging and also surrendering what no longer serves us. It invites us to connect to the present moment by giving attention to and observing the body and the mind. This can bring a softening or release. Let’s try a short body scan with the intention of releasing or letting go of what lies heavy on our minds and hearts. Getting settled into a comfortable position– seated or lying down. Closing your eyes if you like. And noticing the contact that your body makes with the surface that supports you– such as the chair, cushion, or mattress. Taking a few conscious breaths. Allowing your body to sink a bit more with each breath (pause)

Noticing the air as it enters your nose, and as it leaves your nose or mouth. Noticing the movement of your chest as you breathe. Noticing the rise and fall of your stomach as you breathe in ….and breathe out. (pause) Gently scanning your body for any sensations – tension, tightness, heaviness, warmth, trembling, or lightness. So taking some time to check in with your body. (pause) And imagining directing your breath to an area in your body with a sensation or sensations that you notice (pause) Noticing your mind right now– is it alert, distracted, bored, relaxed, or something else? And paying to attention to your thoughts –such as the thoughts that might be automatic and self-critical. Is there a thought that you could let go of right now? A thought that doesn’t serve you or is holding you back? Is this thought true? Does this thought help you? Imagining with every out -breath that you are slowly releasing this thought. (pause) Noticing any reactions of resistance to letting this go. Noticing any feelings of lightness or freedom. Shifting our attention to our hearts and the area around the heart. Breathing towards this area. Noticing whatever feelings or sensations are coming up right now. (pause) Imagining releasing whatever is making your heart heavy right now such as a worry, frustration or regret. Breathing freely. Noticing if there are any sensations of lightness. As this practice comes to an end, can you take a moment and appreciate the effort you’re making to live more with ease and let go of the things that burden you? When you’re ready, bringing your attention back to the room and slowly opening your eyes if they were closed. Perhaps making an intention to do this practice on a regular basis. Letting go of what we don't need is difficult but can free us up to be more present in our lives and live with ease. It requires us to trust in ourselves (and others) and believe that we will be taken care of, just as the Israelites were taken care of at the Red Sea. Holding on to the past not only holds us back from growth but also prevents us from experiencing the fullness of life.

Shabbat Shalom



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