All day long, we’re carried by our inner weather. Joy drifts in. Irritation passes through. Craving, anxiety, fear, boredom—each rises and falls like waves on a long shore, especially during periods of healing and convalescence. Alongside these emotional tides, our minds keep talking: planning, judging, remembering, imagining, replaying. Thoughts and emotions are different currents, but they tangle easily. An anxious thought tightens the chest. A restless body spins a darker story. Soon, we’re not sure which came first—the feeling or the thought—only that we feel swept away. Without much awareness, we ricochet from one inner state to the next. It’s like being a bee in a jar, buzzing from wall to wall, convinced there must be an exit somewhere just out of sight. In Buddhist psychology, this experience is described as identification: becoming caught inside whatever thought or emotion happens to be present. The issue isn’t that thoughts or emotions arise— they’re part of being human. The real challenge is how tightly we cling to them. We grasp at joy, wrestle fear, or mistake an anxious thought for a fact. When that happens, our inner life begins to run us, rather than the other way around. There is another option—one that’s gentle, creative, and surprisingly practical. It’s called positive visualization. Positive visualization isn’t about forcing optimism or pretending life is perfect. It’s the simple, human act of using imagination with intention— quietly picturing yourself moving toward something life-giving: steadiness, confidence, healing, ease. In doing so, you begin to form a different relationship with your inner world. As the Buddha is often paraphrased: “What we think, we become.” When you imagine yourself meeting a challenge with calm, or completing a task with confidence, your nervous system responds as if it’s already happening. The body listens. The mind rehearses. Fear loosens its grip. Possibility opens a door. Modern neuroscience echoes this ancient wisdom. Research shows that imagination is not “just pretend”—it’s a neurological event. As one neuroscientist beautifully put it, imagination can shape the brain and body in ways that truly matter for our well-being. When we visualize, we activate many of the same neural pathways involved in actually doing the thing. New connections form. Old patterns soften.

Today is a real gentle five-minute movement session. Even five minutes can feel like a meditation when we focus on our breath and the movement of the body. This is about showing up and finding simple ways to keep moving, no matter what’s happening. Small, consistent movement adds up.

I picked up a bit of an injury playing rugby, and my mobility isn’t what it usually is. That’s part of the practice. Our bodies change, our circumstances change, but we can still show up for ourselves. For a little while, we’ll be doing more seated, chair-based movement. Gentle, supportive work that meets the body where it is. Keep moving in whatever way you can. That’s what matters.

Today is light, gentle, Tai Chi–inspired movement. Nothing forced. Just slow, intentional motion so you can really feel what’s happening in your body. Consistency matters more than intensity. Keep moving, stay present, and let the practice support you.

January 1st gets a lot of attention. But for many of us, today feels like the real beginning of the year. The holidays are over. Kids are back at school. Work has started again. Life is moving. January 1st isn’t a magical day. I know that from experience. I tried more than once to quit drinking on January 1st. New year, fresh start, big intentions. The change that actually stuck didn’t happen on a meaningful date. It happened months later, on an ordinary day, when I was finally able to be honest with myself. Nothing special about the date. No new-year energy. No big declaration. Just a quiet moment where I decided to start showing up differently. So if January 1st felt meaningful to you, that’s great. It can be a good starting place. But if the year only really begins for you now, that’s just as valid. Because it’s not the date that creates change. It’s what you do, consistently, after today. This week’s focus: Change doesn’t come from big promises It comes from small actions repeated over time. We tend to think we need a full plan. A perfect routine. A complete overhaul. But real change usually starts much smaller than that. It starts with identity. With asking not “What should I do?” but “Who do I want to be?” And then choosing one small action that supports that identity. A few things to focus on this week: Forget changing everything. Choose one small thing you can do daily. Ask yourself: What actually matters to me right now? Let go of what you think you “should” want. Move your body in a way that feels supportive, not punishing. Focus on showing up, not getting it right. You don’t need intensity. You need consistency. Tiny actions, done daily, shape who you become. Something to reflect on. If January 1st came and went without everything changing, that’s okay. What matters is this: What is one small action you’re willing to repeat, even when motivation fades? Start there. That’s where real change begins.