Self Care for January

The start of 2026 may feel like it’s brought more uncertainty and chaos, and less hope. I invite you to consider this metaphor as we meditate on the mission of Tikkum Olam, or Repairing the World. In order for a new, better version of the world to be given birth to, there must first be a period of laboring, just as when a baby is preparing to be born. During this labor, there may be pain, there may be fear, and there may also be moments of peace and rest. So when things are difficult and painful, it’s helpful to take each moment as it comes, and to remember that this pain and distress are temporary, and that there is something beautiful and new on the other side of this period of laboring.

That said, this month I’m sharing a couple of breathing exercises with you that will help bring you into the present moment when things feel overwhelming, or when you find you are in need of some grounding. You can practice these exercises for a few moments, a few minutes, or for as long as you like. There is no ‘right’ way to do them.

Box Breathing (4-4-4-4): 

• Inhale slowly through your nose for 4 seconds. 

• Hold your breath for 4 seconds. 

• Exhale slowly through your mouth for 4 seconds.

• Hold your breath again for 4 seconds.

• Repeat as many times as you need.

Belly Breathing:

• Place your hands on your belly. 

• Breathe in through your nose, feeling your belly expand (not just your chest). 

• Breathe out through your mouth, feeling your belly fall. 

• Repeat as many times as you need.

With either of these techniques, try to focus on the sensations you experience: the temperature of the air as it enters and leaves your nose and mouth or the sensation of your belly rising and falling with each in and out breath, for example. If your mind begins to wander, when you notice the wandering, bring your attention back to the sensation of your breath.

I hope this simple practice helps to bring you some moments of peace and grounding in your day.