I recently began a 9-minute morning meditation called Metta, a Buddhist loving-kindness practice. The intention is simple: breathing in love and kindness, and exhaling compassion and connection. The practice begins with offering those intentions to yourself—phrases like “May you be safe, may you be healthy, may you be happy, may you know that you are loved”—then gradually extending them to others and eventually the whole world. This meditation has helped me deepen my understanding of loving oneself. It’s grounding and helps me stay in the energy of kindness each day.

In From Negativity to Self-Compassion [page 26], Shauna Shapiro explains that “when we shame and judge ourselves, it shuts down the learning centers of the brain. Self-compassion leads to the release of oxytocin, the hormone of safety and soothing, as well as dopamine, which turns on the learning centers of the brain.” She reminds us that self-compassion doesn’t happen overnight. But thanks to neuroplasticity, the brain is always changing. We can choose to strengthen kindness.

That inner shift has rippled outward. As the feature article A Whole-Hearted Life: The Daily Choices That Help Our Hearts Thrive [page 14] reminds us, how we eat, move, and care for ourselves each day shapes our heart health over time. We've returned to simple, nourishing meals—salads with fish or other anti-inflammatory ingredients—and made time for movement again, including more pickleball now that the weather is cooler. It feels good to make those choices from a place of care rather than pressure.

This issue offers even more ways to explore self-care. Foot Fitness for Longevity [page 22] offers tips to improve balance, circulation, and stability. For our furry companions, Comfort in Motion [page 24] shares holistic support for aging joints and mobility. Garlic Therapy: Eating Our Way to a Healthier Heart[page 18] looks at how something as small (and fragrant) as a clove of garlic can support cardiovascular health. And Walking for Peace: A 2,300-Mile Lesson in Mindful Health [page 13] explores how mindful steps can bring both personal calm and broader change.

You’ll find even more online at my-NA.com, including Nature’s Cardiologist: Herbs and Nutrients That Heal the Heart,  Small Acts, Clear Skies: Daily Changes That Lighten Our Pollution Load, and Gentle Relief for Growing Pains: Natural Strategies To Ease Body Aches in Children.

I hope you find inspiration in this issue to support your self-care. Every small act of care counts—especially the ones we offer ourselves.

With kindness,
Kris Urquhart
Publisher

Publisher Note: Want to give Morning Metta a try? You’ll find a gentle guided version on the free Insight Timer app.