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Mindfully Creating Clear Intentions


Mindfully creating clear intentions is one of the most powerful things we can do to create change in our lives. I’ve been devoted to this practice for a number of years, and it’s one of the practices that supports me in creating an intentional life. It’s easy to go through life meeting whatever demands arise day to day, putting out the fires and feel exhausted at the end of the day, wondering where the time went. It’s painful to watch the years go by and try to ignore that nagging feeling that we’re just not being who we want to be in the world or doing what we secretly dream of doing. Many years ago, I realized that life doesn’t have to be that way. Creating clear intentions takes willingness to sit with the grief of a life unlived. It takes courage to dream big, and it takes perseverance to see our intentions through. The result of that conscious effort is a life that feels more congruent with who we are and what we value, which means that we feel like we’re living in integrity, and that leads to a greater sense of peace and happiness. It really is possible to live the life that we imagine. This is one of many reasons that my life and all of my work is grounded in creating clear intentions. As we approach the holiday season and the end of the year, I encourage you to make the time to create clear intentions for your coming year. Each intentional choice you make takes you one step closer to the life you imagine.

Remember that treating ourselves with kindness and compassion is one of the most effective things that we can do to support ourselves in following through with intentions. So please treat yourselves with the same kindness and compassion with which you would treat your only child today and every day.

Sending you love and gratitude for being a part of the Everyday Mindful community and warm wishes for a peaceful holiday season and a Happy New Year.

Your intentions have more impact than your actions.
―Dabasish Mridha, MD

May all of your intentions come to fruition in 2017,

UPCOMING EVENTSMindfully Creating Intentions for the New Year  ***ONLY TWO SPOTS OPEN*** Saturday December 31, 2016 9am – 12pm in Wilmington, NC. Start your year off well with a workshop to support you in creating clear intentions for your year ahead. We’ll review what neuroscience says about willpower and creating lasting changes. We’ll use guided meditation and Mindful Writing, a contemplative practice that explores the heart and mind through deep writing. Then we’ll create an Intention Board, a creative collage with words and images, for you to take home as a visual reminder of your intentions. Make 2017 your year of lasting lifestyle changes!
Cost: $50
Registration is limited and required. Email Jen or call 910-208-0518 to register.

Mindfulness Based Stress Reduction (MBSR) 8-week course in Wilmington, NC. Free orientation Wednesday January 4, 2017 6-8pm. Class will meet Wednesdays 6-8pm January 11 – March 1, 2017 6-8pm and Saturday Feb 18 9-3pm. Participation in an MBSR course has been shown to decrease stress, anxiety and depression and increase a sense of peace, happiness and well-being. For more information click here. Registration is limited and required. Contact Jen for more information or to register. Location: McKay Healing Arts. Cost: $425.

I currently have openings for a few new coaching clients, mindfulness students and Mindful Writing for Transformation practice students. I have 2 slots open for new coaching clients and 1 slot open for individual mindfulness study and 2 slots open for Mindful Writing for Transformation online practice students. I am not taking any new psychotherapy clients at this time. Contact me for details if you’re interested. These slots go quickly these days!

Foundations of Wellbeing Program by Rick Hanson, PhD begins January 2017 (SIGN UP BY DECEMBER 23, 2016 and receive a $170 discount!!) 
I am an enthusiastic affiliate for The Foundations of Well-Being Program, a yearlong program offered by Rick Hanson, PhD, neuropsychologist and author of Buddha’s Brain, Just One Thing, and Hardwiring Happiness. In this guided, step-by-step program, Dr. Hanson shows you how to use the science of positive neuroplasticity to turn ordinary experiences into powerful inner strengths, including kindness toward yourself, insight into others, grit, gratitude, and self-worth. Beginning in January 2016, Rick will use the 12 Pillars of Well-Being to teach you practical, effective ways to see more of the good in your life, and grow greater calm, contentment, and confidence from the inside out.
It’s thorough, it’s deep, and it works. I have studied with Rick and highly recommend his work. If you register through one of my links, drop me a note to let me know, and you will receive a FREE copy of my e-book, 10 Ways to Wake Up Your Life. Click here for more information and to register using my affiliate link to ensure that you receive your free e-book. Just drop me an email to let me know you’ve registered.

Jen Johnson, MS, MS, MFA, LPC is a meditation teacher, personal coach, & photographer supporting people in mindfully designing their lives to align with their heart’s desire and soul’s purpose.

Practicing Mindfulness in Difficult Times


Some of the habitual patterns of the mind during difficult times include denial, anger or wanting things to be other than they are. Mindfulness practice teaches us that skillfully turning toward what is arising in this moment and acknowledging things as they are opens the door to peace. Cultivating equanimity, a profound sense of calm in the midst of the storm, may be one of the most skillful things that we can do during difficult times. The current political challenges and social tensions in the U.S. may tempt us to turn toward the near enemies of equanimity, which include withdrawal, denial, complacency, cynicism, rationalization or anger. Cultivating loving-kindness, compassion and sympathetic joy offers a foundation upon which we can cultivate equanimity. Equanimity allows us to stay open to seeing clearly how things are. As you practice cultivating these qualities in your personal practice, you may consider practicing engaged mindfulness by taking your practice into the world and engaging with organizations and groups that embody values that are consistent with your mindfulness practice. Consider becoming a visible ally to members of marginalized groups of people who are being targeted by threats or hate crimes or who feel fearful because they are members of marginalized groups that are being targeted. Or join organizations that support and encourage compassion, equality and social and environmental justice. If you’re not sure where or how to connect, drop me an email, and I’m happy to offer some suggestions based on your interests.

When things are going well, don’t relax, and when they’re not, don’t panic. –Chogyam Trungpa Rinpoche.


Mindfully Creating Intentions for the New Year.  
Start your year off well as you mindfully create intentions and learn strategies for successfully following through.  We’ll use guided meditations and journaling exercises to help you clarify your intentions.  Then we’ll create an Intentions Board, a creative collage with words and images, to serve as a visual reminder of your intentions.  Make 2017 your year of lasting lifestyle changes!
Pre-registration is required and limited to 10 people.
Date & Time Saturday December 31, 2016  9am -12pm
Location: Jen’s office in downtown Wilmington. Cost: $50
Email Jen to register

Mindfulness-Based Stress Reduction (MBSR) 8-week class. 
Mindfulness-Based Stress Reduction (MBSR) teaches meditation and gentle yoga to cultivate awareness, reduce stress and create a greater sense of peace and well-being. MBSR was created on the foundation of the ancient practice of mindfulness, which encourages being fully present in our lives with greater peace and ease. People take an MBSR course for reasons that include stress, anxiety, depression, chronic pain, GI distress, chronic illness, fatigue, heart disease, insomnia, and grief/loss.
Pre-registration is required and limited. 
FREE Introduction to MBSR and Orientation: Wednesday January 4, 2017 6pm – 8-m
Class Dates & Times: Wednesdays Jan 11 – March 1, 2017 6-8pm PLUS Saturday Feb 18 9am – 3pm.
Location: McKay Healing Arts, Wilmington, NC
Cost: $425
Email Jen to register

How to Reduce Post-Election Stress


  1. Minimize your exposure. Stay informed, but limit your exposure to media and social media. Don’t allow the current political climate to dominate your thoughts or consume you.
  2. Practice Awareness of Breathing Meditation. Rest your attention on the breath. When you notice that your mind has wandered, bring the attention back to the breath.
  1. Take in the good. Notice what is good and right in your life and in the world. Do what brings you joy. For every moment that you spend feeling angry, sad or scared, spend an equal amount of time cultivating joy.
  1. Spend time in nature. Go for a walk. Sit in your yard or in a local park and listen to the birds. Go for a walk on the beach or in the woods. Feel the wind on your face and the warmth of the sun on your skin.
  1. Allow yourself to feel your feelings. It’s ok to feel confused, sad, afraid, angry or whatever you are feeling. Let yourself feel. Write about your feelings in your journal. Connect with people who are kind, compassionate and inclusive and talk about your feelings.
  1. If you are feeling hopeless, reach out and connect. Ask for help. Talk with a friend or loved one. If you need professional help, reach out for support. If you are having suicidal thoughts, reach out for help. Call the National Suicide Prevention Lifeline at 800-273-8255.
  1. Cultivate compassion. Cultivate compassion for people who are different from you and become an ally to someone from the LGBTQ, African-American, Muslim, Mexican, or Jewish communities. Speak up against harassment or intimidation of any kind.
  1. Manage your anger responsibly. A lot of anger and hate is being expressed out there right now. If it gets directed toward you, take a deep breath and walk away. Choose to not engage. Find a healthy outlet for your own anger, like talking with a trusted friend or therapist, engaging in exercise for some physical release, writing about it, or channeling it into constructive action.
  1. Channel your stress into constructive action. Join local, state and national organizations that encourage compassion and inclusiveness.
  1. Remember that everything is impermanent. Everything is impermanent, including the current state of political affairs. This, too, shall pass.

Jen Johnson is a meditation teacher, coach and Licensed Professional Counselor.

Healing Our Invisible Wounds


We all have invisible wounds as a byproduct of being human. The depth of our pain often comes as a result of the things we do to turn away from our pain. When we turn toward ourselves with kindness and care, we not only nurture the possibility for healing our invisible wounds, we also open to the possibility of learning the value of skilled self-care that includes deep listening. When we become still and quiet enough to listen to the wisdom of the body and the whispers of our inner voice, we connect with an infinite source of energy and grace. When we settle the chaos and busyness of our lives, quiet our minds with meditation, and make time and space to listen—a deep spiritual listening—we come to understand what our soul needs in order to heal.  And we pave the way for setting clear intentions for our lives and creating a life based on what matters most. Then we have the freedom in so many regards to choose how our life unfolds.

The soul always knows what to do to heal itself. The challenge is to silence the mind. –Carolyn Myss

A Heartfelt Personal Message from Jen: Thanks for your patience as I took some much needed time away from writing these weekly Mindful Moments postcards that go out to my email list. I started sending out these weekly postcards in 2011. At the time I was terrified to send them out, and I seriously doubted my ability to commit to writing them every week. Committing to write weekly Mindful Moments for my email list and social media communities has been an important aspect of my mindfulness and creativity practices. Writing them for the past 5 years has provided an opportunity to practice keeping a commitment even during the weeks when my mind believed that I had nothing else to write about.

After 5 years of commitment to this weekly offering (I believe I may have skipped 5 or so weeks during that 5 years), I officially took some time off from writing it in order to reassess. My heart and soul were longing for a deeper and more personal expression of my most authentic self. I appreciate the emails and calls from those of you who have written me during the past 5 years to let me know how much this offering means to you. I plan to continue it but on a less frequent basis.

I’ve also started blogging again in a more traditional blog style, offering a more personal voice regarding things that matter most to me in this world. For those of you who used to read my Meditate Create blog on blogspot, this blog will be similar to that and will offer a more personal exploration of the intersection of spirituality, creativity and healing. Writing in this way allows me to have a more full creative expression of what feeds my heart and soul. You won’t get those posts in an email, because, after all, you didn’t sign up for that.

You can visit the blog whenever you like at or you can create a free account on Feedly or Bloglovin and follow my posts there. I’ve got follow buttons for each of those services in the sidebar on the blog now to make it easier for you. I’ll also be posting these blogs on my social media sites, so please connect with me there if you haven’t already (see social media buttons in the  right sidebar of this postcard).

For those of you who have asked what I’m working on these days, I’m working on a book proposal about how we can all heal from invisible wounds that is a culmination of my life’s work and practices that have been most healing for me and my coaching and therapy clients. I’m creating a  photographic body of work on the bald cypress trees of the Cape Fear River.

I’ve also been awarded another grant for 2017 from the North Carolina Humanities Council to offer writing and photography workshops for veterans for my Invisible Wounds of War project. The Arts Council of Wilmington & New Hanover County will play a more prominent role in the 2017 programming and will host the exhibit of the writing and photographs in their ACES gallery in October and November 2017.

I’m opening up 5 spots for new meditation students and coaching clients outside of Wilmington who want to work with me by phone or Skype.  Mindfulness coaching is a great way to reduce stress and to live more intentionally, commit to your self care, and finally commit to the goals pertaining to your wellbeing that you’ve been thinking about getting around to.  Drop me an email if you want to chat about working with me.

I hope you’re enjoying autumn as much as I am.


Monday’s Inspiration


A few things that are inspiring me this week:

Hojicha green tea

The sound of rain

Pastel colors of sunset over the ocean

My favorite Retro51 fountain pen (discontinued but plenty others to choose from)

My Mamiya 645AF camera

Fuji 400H color negative film

Mary Oliver’s Felicity

Rebecca Solnit’s A Field Guide to Getting Lost

Weekend additions to my native plant garden—anise hyssop, threadleaf coreopsis, cardinal flower and wild indigo.

Vegan black bean and sweet potato salad

Seth Avett & Jessica Lea Mayfield Sing Elliot Smith on Spotify


Hope you all have a great week. What’s inspiring you this week?




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Being with Difficult Emotions


Learn how to cope, sweet friend. There will always be dark days.    –Kris Carr

Feeling states tend to come and go. When we learn to meet difficult emotional states skillfully, we may minimize their tendency to overshadow everything. It’s not the events in our lives that cause our suffering but our reaction to those events. The way to begin skillfully relating with emotions is to practice bringing awareness to emotional states. Try checking in several times each day and noticing the state of the heart or emotional body. Inquire within, “What am I feeling?” and see if you can name the feeling. Naming the feeling activates an area of the brain that begins to calm you. Then inquire, “Where am I feeling it in the body?” Scan the body to try and identify where this feeling state is expressing in the body. Next inquire, “What is the quality of the sensations?” Is there tightness? Throbbing? Heat? Coolness? Now try to rest the attention on the sensations in the body and notice whether they increase in intensity, decrease or remain the same. When the mind wanders to evaluative thinking about the feeling or situation, see if you can gently bring the attention back to being with the sensations. Feelings are like waves—they rise, swell, crest and fall. Try to ride the waves of emotions rather than becoming entangled in them, and notice what happens.



Mindfulness-Based Stress Reduction (MBSR) 8-week class will be offered on Thursday mornings from 9am – 11am. There will be a free orientation/information session on Thursday September 1, 2016 from 9 – 11am, and the class will be offered Thursdays September 8 – October 27, 2016 9-11am with a day of mindfulness on Saturday October 22 from 9am – 3pm. Participating in an MBSR class has been shown to reduce symptoms of stress, anxiety, depression and pain and to increase a sense of peace, happiness and well-being.
Cost is $425. Payment plans are available. Registration is limited and required. Email Jen to register. 

Nourishing the Soul


If we fail to nourish our souls, they wither, and without soul, life ceases to have meaning. –Marion Woodman

When was the last time you did something to nourish your soul? Sometimes the soul needs a long walk along the shore, through the woods, by a river, or through a park. Sometimes it needs to see blue sky, clouds and trees and to hear birds sing. Sometimes it needs to create—to paint, write, make photographs, create pottery, make something with yarn or fabric, cook or arrange space. Take a few moments today to check in on the state of your soul. Ask what it needs in order to feel replenished. Commit to doing that thing, and notice what happens.



Mindfulness-Based Stress Reduction (MBSR) 8-week class will be offered on Thursday mornings from 9am – 11am. There will be a free orientation/information session on Thursday September 1, 2016 from 9 – 11am, and the class will be offered Thursdays September 8 – October 27, 2016 9-11am with a day of mindfulness on Saturday October 22 from 9am – 3pm. Participating in an MBSR class has been shown to reduce symptoms of stress, anxiety, depression and pain and to increase a sense of peace, happiness and well-being. 

Cost is $425. Registration is limited and required. Email Jen to register. 

Developing a Regular Mindfulness Practice



Mindfulness means being awake. It means knowing what you’re doing. –Jon Kabat-Zinn

Perhaps the biggest struggle that brings meditation students to study with me is their struggle to commit to a regular mindfulness practice. Engaging in regular practice is at the heart of creating an intentional life, because we need to know what we’re doing in order to intentionally act in ways that bring us closer to the life we desire. Formal meditation practice is a training ground that allows us to see our habitual patterns more clearly without the distractions of everyday life. When we see ourselves clearly, we have the freedom to change. Try setting clear intentions for your practice, and try to focus more attention on the benefits of the practice rather than on the costs. Start small. Choose a frequency and duration of practice that you feel certain you can attain, and increase the frequency and duration as you move forward. Try to develop an attitude of interest and curiosity toward whatever arises in the practice, including anxiety, peace, boredom, happiness or restlessness, and notice what happens next.

Balancing Grief with Hope


If you keep your heart open through everything, your pain can become your greatest ally in your life’s search for love and wisdom. –Rumi

During these times of turmoil and unrest, it is becoming progressively more difficult to remain balanced and hopeful. Violence continues to erupt around the world, and the news fills TV, print media and social media. The U.S. political situation becomes increasingly frightening as the Republican presidential candidate encourages hatred, individualism, further conflict and abuse of power over those who are already oppressed. How can we remain connected to a sense of hope? Consider limiting your exposure to news. Sure, remain informed, but once you’re informed, decide not to view the visual images over and over. And limit the time you spend getting informed to 15-30 minutes per day. Consider limiting your time on social media to 15 minutes per day. Most importantly, remember that whatever we rest our attention on grows. So if you rest your attention on what leaves you feeling hopeless, your sense of hopelessness will likely grow. Consider resting your attention on what gives you hope. Some of us are activists and will direct attention toward joining local, regional or national groups or committees who are attempting to do good things in the world. Or we’ll use our voices as speakers, writers or artist activists to create change in our local neighborhoods. Others of us may be more introverted and feel more hopeless if we don’t feel called to activism. If so, consider ways in which you can create change through your mindfulness practice, knowing that healing starts with each of us individually and grows outwardly. Take good care of yourselves. For every moment that you spend feeling anger, sadness or hopelessness, spend an equal amount connecting with those things that bring you joy—a swim in cool water, listening to birdsong, walking in the woods. Notice what is good and right with the world, however small. And cultivate within yourselves through your practice a sense of balance that allows you to hold the grief and the hope. Cultivate compassion toward yourselves and others, and then challenge yourself to try to find compassion toward everyone, even those who are perpetrating violence or spreading hatred. See if you can have compassion for their woundedness. May all beings be healed. May all beings be free from suffering. May all beings be happy. May all beings be at peace.




Keep an eye out for upcoming dates for the fall MBSR 8-week class in Wilmington, NC. Drop me a note if you’re interested in signing up, and let me know if you prefer a daytime or evening class.


Making Intentional Choices



This is the age of the opening of the heart in a more collective way, for only through the forces of the heart can humanity become aware of the travails Earth undergoes, to actually feel Earth as a living Being, and consciously join our being with hers. –Robert Sardello

When we cultivate mindfulness, our self-awareness grows. When we open our hearts and cultivate self-compassion, our compassion for other beings and for the Earth increases. We can either walk through this life on auto-pilot, making choices based on what feels good or easy in the moment and spend our energy dealing with the impact of those choices on our bodies, hearts, minds and the Earth; or we can begin to wake up, open our hearts, cultivate a daily mindfulness practice, and make intentional choices that reflect a deep commitment to our own wellbeing and the wellbeing of the Earth. When we make intentional choices, we reap the benefit of those choices. What choices can you make in this moment and the next that reflect a commitment to take 100% responsibility for your own wellbeing and for the wellbeing of the Earth? Live intentionally. Choose how your life unfolds.



The Heart of Self-Compassion half-day retreat. Saturday July 16, 2016  9am – 12pm in Wilmington, NC. **This retreat is now full with a wait list.**
Self-compassion is an attitude that anyone can learn to cultivate. Many of us struggle with negative self-talk, perfectionism, and a relentless cycle of beating up on ourselves for our struggles, which can lead to low self-esteem, increased anxiety, and even depression. Isn’t it time you let go of the old ways of relating with yourself that aren’t really working and embrace relating to yourself with kindness and compassion? Research shows that those who cultivate compassion have increased willpower and an easier time with life changes in general. In this half-day retreat, we’ll explore practices from mindfulness meditation, writing, and modern neuroscience for working with the body, breath, and mind to cultivate loving-kindness and self-compassion. Please bring a journal or notebook and a pen.
Location McKay Healing Arts.  Cost: $50  Registration is limited and required.