Through this series with Townsend Draft Goods, Betsy shares simple, meaningful ways to bring meditation into everyday life.
"What you seek is seeking you.” - Rumi
I’ve lived with anxiety for most of my life, always looking for ways to calm the constant swirl of thoughts in my mind. A few years ago, I reached a point where life felt especially full - my dear mom had just been diagnosed with dementia, I was juggling work, traveling cross-country to care for her, and holding space for others as a career coach and professor. Her diagnosis also nudged me to start thinking more seriously about how to care for my own brain and overall health as I age. I didn’t go searching for meditation, but somehow, it found me. A colleague happened to introduce me to a teacher whose approach resonated deeply. Looking back, it felt like one of those moments when God/Source/Universe places something in your path exactly when you need it most, and reminded me of one of my favorite quotes by the poet Rumi “what
you seek is seeking you.”
If you’re like me, you know that feeling - your thoughts racing ahead or dragging you back, never quite settling in the moment. Did you know we have about 60,000 to 80,000 thoughts running through our minds each day? Most of them aren’t about right now. We’re either ruminating about the past, or making plans or worrying about the future. In conversations we often listen to respond rather than listen to understand, because we’re not truly in the present moment. Our monkey minds jumping here and there – no wonder it feels exhausting.
That’s where mindfulness found me. Mindfulness means simply noticing what’s happening - right now, in this moment - without judgment. It’s about paying attention to how you feel, where you are, what you’re doing. For me, mindfulness was the first step. It opened a door to meditation - a quiet pause, a chance to slow down, breathe, and just be.
When I began meditating, it wasn’t about clearing my mind completely or finding some perfect calm. It was about returning to myself, again and again, breath by breath.
Here’s a simple practice to try:
When you notice yourself feeling stressed, anxious or overwhelmed, pause for a moment and check in with your breath. How are you breathing – fast or shallow? Is your heart racing? Are your shoulders tight? Our body’s way of signaling stress. Anytime we feel stressed or anxious, our body can go into fight or flight mode – a natural reaction to things that are upsetting or trigger us. I want to share something so simple to help ease that feeling.
It’s summer and the perfect time to be outside in Mother Nature, a natural place to feel grounded. I often think back to my childhood summers in West Virginia, surrounded by the sights, sounds and smells of the outdoors. Those memories bring me comfort and calm.
If you have a chance, take off your shoes and go stand or sit in grass. Notice how it feels. Look around and take in the beauty surrounding you – what do you see? Listen carefully to the sounds - what do you hear? Birds chirping, people talking, maybe children playing and laughing, a plane overhead or cars driving by. What do you smell – summers sweet scents, something cooking on the stove inside, the asphalt after a rain shower? Whatever you feel, see, hear, and smell, just notice it without judgment.
Now, with your eyes closed, pay attention to the grass that you’re touching, what you’re hearing and the smells you’re experiencing. Take a long, slow, deep breath in… and gently let it out. Do it again. This time, allow your exhale to be even longer. Notice your body softening, your mind settling, as you become fully present in this special moment. Stay in this space for as long as you like, slowing the breath with each inhale and exhale.
This simple act calms your nervous system, slows your heart rate, and invites a moment of peace - a small pause that can make a big difference. As you gently open your eyes, gaze around this sweet spot Mother Nature has created, giving thanks for this special moment of peace and calm.
You just meditated!
Yes, there are many ways to meditate, and what you just did was a small meditation - a simple connection to your breath and the present moment.
Remember, meditation isn’t a quick fix or about doing it perfectly. It’s a gentle practice of
showing up for yourself, again and again. And those small moments of mindfulness can ripple out to help you meet life with greater grace and ease.
I hope you’ll give it a try - and I look forward to sharing more ways to bring mindfulness and meditation into your day in the next post.
✨ About the Author
Betsy is a certified meditation teacher and career coach based in Southern California. She’s been practicing meditation since 2018 and became certified through the davidji Master of Wisdom & Meditation Teacher Training Academy in 2024. With over 20 years of experience in career development, she also serves as an adjunct professor in the California State University system and is the co-founder of a veteran service organization.
