Mindfulness

Self-Compassion For Writers

 
 
Learning to embrace yourself and your imperfections gives you the resilience needed to thrive.

— Kristin Neff, PhD & Christopher Germer, PhD, The Mindful Self-Compassion Workbook

In my recent post about how I didn’t write in 2023, I got into some of the reasons that the words weren’t coming. I could say I was surprised by the amount of emails I received saying THANK YOU FOR SAYING THIS ME TOO I FEEL SO GUILTY, but I wasn’t. Truth is, writers are damn tough on themselves and, when we don’t write, we often give in to shame and allow our inner critics to run the show. It’s our fault, we think, if we can’t achieve our goals - look at how we prioritize everything but writing! If we were truly serious about our craft, we would (fill in the blank). We call ourselves names, break promises we’ve made to our writing and feel even worse. It’s a downward spiral. Don’t even get me started on the self-comparison, that pang of hurt when a friend or a writer we admire writes something great, achieves something, has a shiny new book on the shelves.

 

In all my work with mindfulness, meditation, self-care, and therapy I have found nothing to be as supportive to my mental health and writing as self-compassion.

 

We Americans have a tough year coming up - presidential election year. The world is filled with war and terror and horrors unimaginable (even for those of us with top-notch imaginations). We have a new year upon us and the tendency to push ourselves, to set expectations high, to fall into the old patterns of letting ourselves down…it’s all on the horizon.

 

But what if we could meet our challenges, our hopes, our suffering in a way that embraces all of it and leaves us stronger, more resilient, more clear and healthy, and inspired?

 

The data on self-compassion practices is clear: this approach works.


As many of you know, I'm in a clinical social work master's program and my focus is on the mental health of creatives, including pursuing a specialization in Bipolar disorder, which many in our community must navigate. I did an intensive research project this year which is developing into a proper study I hope to publish in the next few years after I conduct clinical trials: What I'm looking at is the underlying cause of depression and anxiety in creatives and what the best intervention might be. 


So far, I've discovered that rumination - that tendency we have to dwell on disturbing events - is the culprit. We're not depressed BECAUSE of our creativity, but because of the process in which we engage in creating meaningful work. We are also uniquely susceptible to the inner critic and public criticism. 


Mindful Self-Compassion, a program designed by psychologists Kristin Neff, PhD and Christopher Germer, PhD, is a promising intervention for creative dysregulation and distress. I also did research on its use as an intervention in high performing individuals, such as NCAA athletes, and the intervention supported less performance anxiety, better perception of performance, and less distress over mistakes. As a result of this, I've given a lot of thought about how I might use the breadth and depth of my training and experience with self-compassion to support the unique needs of writers, both in and out of the writer's seat. (We did some of this in this fall's Cozy Mini Writing Retreat, to great success). 

We’ll be doing more self-compassion at the winter Mini Cozy Writing Retreat and I hope you’ll join me then!

 
 

It has been such a pleasure to write to you all throughout this year. I take such joy in sending you these missives, in writing them, in growing alongside all of you as we walk the writer's path. 

May you be happy, healthy, safe, and inspired now and in 2024!

 

Leaving the Twitter Nest

 
 
 
 
 

I left Instagram in early December 2021. I was sad for about a day. Truly, I am so happy without it. I no longer am living my life through a filter, watching myself watch myself.

Is it any coincidence that I have fallen into a major flow state since no longer using my social media time suck of choice?

My life is more full of things and people than ever, and yet...there must be a link between being more creative when you’re not trying to simultaneously be a marketing maven. I admit to occasionally looking up someone. I read an article about them, and I dip into their Instagram to learn more. But these are quick peeks and then I’m out. I’m no longer scrolling and losing track of time, feeling FOMO and jealousy and like everyone’s house, hair cut, dinner, garden looks better than mine.

I’m connecting so much more with people one-on-one. I’m taking up new hobbies (embroidery), and cooking up a storm. I love watering my plants and I love not trying to get pictures of them so that I can post them. I water my plants and listen to the Beautiful Chorus mantra album and, if I’m home alone, I sing along. Did I mention I’m writing so much more?

About a month or so later, I quit Spotify. And that led my husband to discovering the most incredible Internet radio station, Fip, which has been feeding my creativity with music I’ve never heard before as well as wonderfully eclectic favorites. We never would have found that without leaving Spotify, which we decided to no longer support due to how terribly it treats artists, and yeah, Joe Rogan is on there).

Here was an unexpected thing, though: in leaving Spotify, I stopped getting instant gratification.

This forced me to be more curious, to go with the flow, to see how I could encounter whatever song was playing. You know, old school, like the radio. In no longer trying to control my experience or mood, some really cool stuff began happening: dots connecting, well filling, a general sense of expansiveness. It was also one less damn monthly fee, one less tab opened, one less thing to do (put a song on a playlist, share it on social, blah blah blah). It also has given me the gift of buying actual music and supporting artists directly.

It feels good not to just have what you want at your fingertips. It’s so much more interesting.

Last week, I left Twitter.

The reasons aren’t so different from leaving Instagram in terms of integrity, but with Elon Musk possibly buying it (more billionaires controlling more things) and how much conflict and hatred and anxiety it sows in the world, I began to wonder why the heck I was even on there. Tweet Delete made it easy to delete all my tweets, media, and likes so that I have a nice parking spot and little else.

You’ll notice that I didn’t delete either my Twitter or Instagram accounts. That’s because I don’t want anyone to impersonate me, but also because people looking to connect with me can find out how when they land on my pages.

It feels so good to step away from these spaces. I know many artists feel they don’t have a choice, but if you dig into the research, you might find the platform you’re on isn’t even that helpful to sharing your work. To be fair, I’m a traditionally published author and that affords me other avenues for connection - readers reach out to me and I guest teach or go on podcasts, which give me a good reach. I also do other forms of outreach that feel good to me, such as sharing meditations on Insight Timer. I love my newsletter, and I think there’s a lot of word-of-mouth with that, too.

But, honestly, even if it gave me less access to readers and writers I want to connect with, I’d have to make these choices for my writing and mental health to flourish.

The Portal


My librarian neighbor recommended that I read Patricia Lockwood’s No One Is Taking About This several months ago and I absolutely devoured it. I rarely say this: It is one of the most astonishing books I have ever read. I’d never heard of the book or the author - here is word-of-mouth power in action! I didn’t hear about it on social media or even saw it at a bookstore (take that, Twitter!).


I don’t want to tell you anything about the book, and I recommend you don’t look it up - it’s so satisfying if you go in only knowing the jacket copy. Don’t even look up the author herself. Just read the book. It’s slim and extraordinary and I not only felt my experience and that of our society reflected so well in how she presents what she calls “the portal,” but it’s also a great book for studying narrative structure and voice.


Here’s a quote that jumped out at me many months after finishing the book, when I decided to quit Twitter:


...she would drink espresso until there was a free and frightening exchange between her and the day - she was open, flung open, and anything could rush in.


Mindfulness for Writers

In some ways, being flung open like this is an ideal state for writers. It invites curiosity and flow, openness, and causes dots to connect in surprising ways.

But when we’re in spaces like Twitter, being flung open is terrible for writers, many of whom are deeply empathic, sensitive, and bitter sweet types (see Susan Cain’s new book, Bittersweet) who must, absolutely MUST, be wary of anything that generates a hive mind.

In order to produce our best work, I firmly believe that we must be on the outside looking in, while simultaneously courting deep and meaningful connection with ourselves, others, and the universe. Twitter is neither deep nor meaningful. It’s not worth being up-to-date, it’s not worth buying what we’re being sold. We are not going to have better careers or a foot in the door or a seat at the table in this way.

There are other ways to have conversations, make friends, and network in a heart-centered way. Find them. Or stay in these toxic online spaces at your own risk.

I recommend really taking an honest look at your social media: is it really giving you what you want, whether it be results or meaningful connection (on a regular basis). Or are you hoping for a “someday” boost that will likely never come because look how big a pond we little fishes are swimming in!

If you want to dip a toe in these waters, how about a two-week detox, or even a month? Just notice how that impacts your life.


The choice to simplify as much as possible is opening my whole life up to me. It’s glorious. I hope you get a taste of that, too, in whatever way feels good to you.


Now, to figure out a better relationship to email….



 
Whatever it is, the way you tell your story online can make all the difference.
— Quote Source

Goodbye To All That Instagram

An update on this post can be found at the bottom!

 
 

The first book I ever published was about a girl who was forced to participate in her family’s reality TV show.

I basically wrote my personal nightmare.

 
 

Over the course of Something Real, Bonnie learns about the attention economy, behavior modification, and other horrors of our media-saturated world. 

In one of Bonnie’s classes, she’s reading 1984. It hits pretty close to home, and she underlines this quote: 


“Nothing was your own except the few cubic centimeters inside your skull.” 

I often talk about how our books are our best teachers, how we are often writing the book we need to read. In my case, I wrote the book I needed to read today back in 2012. It’s been almost a decade since I was working on Something Real, but I’ve come to understand on a whole new level what Bonnie was going through with those cameras in her face, invading every aspect of her life. 

When I wrote Something Real, I was focused on shedding light on the monstrous practice of putting minors on so-called “reality TV,” letting cameras into their home, broadcasting their childhoods to the world at large before they are old enough to truly consent. 

Years later, I’ve begun to realize we are all on some version of reality TV—and, like Bonnie, I want out. 

For me, regaining more than just a few cubic centimeters inside my skull means leaving Instagram.

The short version of why I want to leave Instagram has, in large part, been said quite nicely for me by author and teacher Elizabeth Lesser in her wonderful book, The Seeker’s Guide:


“When we look deeply at the stresses we could choose to walk away from, we are forced to ask questions about our personal values and the values of our society...You can mediate as much as you like, but mediation alone will not bring peace of mind…” (120)

My husband, a Zen Buddhist, passed along a question that has served me well since he shared it:

Does it make waves in your mind?

“Waves” of anxiety, stress, uncertainty, low-level suffering—these are all invitations to revaluate how you’re showing up in the world. Simply acknowledging that something is making waves makes it very difficult to ignore that you’re battling a psychic undertow. This mindful Q+A with yourself is a catalyst for some kind of necessary change.

Instagram was making waves in my mind. I knew I had to either ride them, or head back to shore.

 

I remember how turbulent my inner waves were the afternoon I took this photograph in Fez, Morocco. The artist in me was dying to capture the beauty of this particular moment. But I also remember how, for most of this walk through the labyrinthine corridors of the ancient city, I kept trying to get the perfect shot, then video. I couldn’t wait to post it on Instagram. Meanwhile, an icky feeling was developing in my stomach. I was missing out on the fullness of the experience—the depth of scent, the visual banquet. I knew that. I worried that having my fancy iPhone out lacked sensitivity to the conditions many of the city’s inhabitants lived in. I felt shame—the mindfulness practitioner glued to her phone. Defensive: I’m on a trip! It’s okay to take photographs. I felt relieved when the camera was back in my pocket. Now I could live the moment, instead of trying to cling to it. I could float on the sea of experience, rather than try to stuff the sea into a small bottle.

 

My word for 2022 is Integrity—it became my word for 2021 about halfway through the year, and the seismic (and very good changes) living that word has brought into my life are such that, well, I’m just gonna keep chugging along on this integrity train. See what’s at the end of the line. 

After reading Martha Beck’s The Way of Integrity earlier this year, I’ve now noticed that the icky feeling in my stomach when I post, the anxiety over my wording, the fear I’m going to get cancelled, the shame of pimping out my life for my “brand,” the guilt of lost time and comparison and self-absorption…all of that meant I was out of my integrity.


Tl:dr

Before I go any further into this post, I want to say something for the tl:dr crowd:

I recognize that we now live in a world where the act of leaving social media is a privilege afforded to the few individuals who either don’t need to rely on it for their livelihood or have enough companionship and support in their offline life that these virtual spaces don’t feel like a lifeline to the world. 

I also recognize that there are so many people on the planet who would love to have access to social media, but don’t because of a lack of resources or government censorship.

I’m only able to walk away from my favorite platform because I know what I’m not going to be missing, and I’ve made my peace with whatever I miss out on because I’m not on Instagram.

(The fact that I feel a pang of loss that I won’t get to see what so-and-so is wearing on her fabulous feed, or see my friend’s amazing travel photos, or entertain myself with the randomness of other’s lives is proof pudding for me that it’s time to get out.)

I acknowledge that social media has shown great benefit to certain people, especially those working for social justice, folks living with chronic pain who can find one another, connecting communities, and allowing for quicker dissemination of information.

Since this isn’t a blog post about social media per se, but rather why I, as an artist and mindfulness for writers teacher, feel the need to walk away from this particular platform (Instagram), I’ll leave it at that. 

I’ve chosen to stay on Twitter, but only because I pretty much forget it exists until my husband reads me a funny tweet he saw.

Twitter never got its clutches in me the way Instagram has. I left Facebook some time ago because of how they handled the 2016 election and what a cesspool of hate that place is. Until I cease being a writer and teacher and coach, I need some place that I can share my work with others outside my website and my actual books.  

Instagram, though….that’s been a hard one to resist. I’m a true millennial in that I love me some aesthetics. And I really do enjoy framing and sharing a photograph—for so long, I told myself I could “do” Instagram because it was creative.

I also appreciated my friends who were showing up on Instagram in ways that were inspiring and helpful - too many to count, but a few standouts are below:

Author and mindfulness teacher Adreanna Limbach’s gorgeous mindfulness haikus, Eff This! Meditation’s Liza Kindred, who holds space for chronic pain and selfies as a form of self-love and empowerment. Camille DeAngelis’s incredibly useful videos about the writing life and process.

There are folks who are using Instagram to dismantle ageism and trans-phobia, or are using it as a space to challenge white supremacy (Rachel Cargle has a great and informative feed, to name just one). So many have chosen to use it to help save our planet, or, like NASA, give us a space to appreciate its beauty. I’ve learned so much from war correspondent Lynsey Addario’s feed, and am grateful to those who have been vulnerable enough to show up about struggles with eating disorders and other suffering in life. I know they have helped others feel less alone.

The choice to stay on Instagram is not one of moral bankruptcy, nor does it label you a “bad” creative or part of the problem.

But it is a problem for a lot of us and, if you’re in that camp: welcome.


Who knows how long I would have kept it up if the Facebook/Meta whistleblower hadn’t shared what we all probably knew anyway but never allowed ourselves to admit: Instagram is hurting young people. Badly. And knew it all along. As a young adult author, how could I be on a platform—and encourage my young readers to visit me there!—if it wasn’t a safe space? 

But if that was my only reason, then I’d be desperately searching for an alternative platform, or working hard to get Instagram to change its algorithms and culture. 

So let’s go a layer deeper, shall we?


Behavior Modification

As Bonnie from Something Real studies totalitarianism and dystopian societies through Orwell’s lens, she learns about the Heisenberg Principle, also known as the Uncertainty Principle, which notes that the presence of an observer changes the behavior of that which is observed. 


So, if you have a camera on you all the time because you’re on a reality TV show, that camera is affecting how you behave, whether you believe so or not. 


I realized this is exactly what was happening with me and the camera on my phone, with me and Instagram. With me and technology. With me and my creativity and my life. Things began to feel less valuable or real if I couldn’t capture them. Moments were stolen by my camera, never allowed to land on the branches of my mind because I was too busy trying to capture them.


A needling embarrassment would fill me each time I pulled out my camera by a river or during a joyful moment or a private moment and I’d do it anyway, like some kind of junkie trying to score just one more hit. 


 

I can’t remember how many times I took this picture - maybe I got lucky and had it on the first go. I do remember feeling silly, a tourist trying to look cool in front of a crumbling wall. What would my Greek ancestors have thought of me in my American Ray Bans and iPhone? What did the Greek people on the street think? And did my “followers” feel shitty, because they were stuck in a cubicle and not in Greece? Or did it inspire them to go there? What was I trying to prove here? What did I want? One step further: why is it that I feel a dopamine hit right now, sharing a picture that I like of myself, still waving my cosmopolitan credentials? What is THAT about?

And yet…I don’t delete it here. Curiouser and curiouser…

 
 

I rationalized it, of course: I needed these to promote my writing, my coaching, to connect with my readers. I didn’t have the big budgets my publishers did (which they used for some books, but not mine). I couldn’t afford to hire a publicist or an assistant. I had to take what I could get. 


But did I?


Being an artist has always been an act of defiance. Divergence of the highest order. So why was I suddenly, willingly, allowing myself to be led with the other lambs to mental and spiritual slaughter?


Getting My Mind Back


“Nothing was your own except the few cubic centimeters inside your skull.”


This was how I’d begun to feel ever since I started getting paid for my words. The pressure to promote myself via social media that was put on me by myself, my dreams, my publishers, and those supposedly in the know in the writing community have stolen countless hours from this lifetime, increased my anxiety and depression, and levied a huge tax on my creativity. 


A family member of mine in recovery had a sober friend who said he eliminates anything that fucks with his serenity.

I’ve been aiming to do the same, bird by freaking bird. 

I started with the biggies: unhealthy relationships, then moved on to personal trauma work, and now here I am at social media. 

It’s not surprising that the experience of someone in recovery would be applicable to getting off social media: more and more, psychologists are beginning to say that social media is as addictive as anything else that isn’t good for you. 

My issue wasn’t so much with wanting to be on social—I’ve never really gotten bit by that bug. But I did want to have a successful career. And that was how social media roped me in: I was being told, over and over, that I needed to have a strong brand, strong social media presence, in order to share my work with the world. 

So I dutifully did what every good Millennial does: I created my accounts, began curating them, began learning this new language of emojis and hashtags and filters. 

It always felt gross. I don’t think I have ever posted something on Instagram that I felt good about, that wasn’t laced with some form of uncertainty, doubt, or reservation. 

I ignored the feeling. I had to, didn’t I? This was the way the world worked now. Besides, what’s wrong with posting pictures of my cat?

Except, of course, when I would later see someone post about how their cat had died. Suddenly, my post seemed insensitive, cruel even. Should I delete it? My friends who were pregnant were having a much more painful dilemma—of course it was okay to share your joy. But what about all the women that were struggling to conceive? Was it okay that your belly photo was going to wound them?

There is no easy or right answer. Just the one you can live with.

The waves kept coming and coming.

 
 

As a stopgap measure, I relied on tools to help me manage my increased levels of stress and anxiety from being on social, particularly Instagram.

For years now I’ve been carving out those few cubic centimeters in my mind on the meditation cushion, cheered on by the unrelenting shoulder-tapping of Walt Whitman:


“Dismiss whatever insults your own soul.”


The tools of meditation and mindfulness weren’t just for Instagram, of course. They were for the ways my self-worth had gotten tangled up in my performance in every sector of my life. How corrosive professional jealousy and comparison could be. How infuriating it felt to be gaslit by publishers and every sting of disappointment when a book didn’t perform well and was absent from the shelves of every bookstore I walked into. And how fraught every single choice I made in my life was: if something wasn’t in danger of being made by an evil company, then it was hurting the environment or animals or workers or myself.

When the pandemic began, I felt terrible whenever I posted—people were dying and here’s me on my deck with a whisky and a smile? Sure, we were all just trying to show what life in quarantine was like but…insensitive much?

And another thing: when did we start sanctioning, nay, championing, abject narcissism? And was I guilty of that? Or was I hustling for my worth?

Waves.

Waves.

Waves.

 
 
 

(When I told my husband this post was getting long, he said, aptly: “Well, these are the last hours Instagram is going to steal from your life.” I laughed. And then I kept writing—because this post is me getting my words and my time and my life back.)

The more I sat on the cushion, the more clear it became to me how this whole strategy of using social media to promote myself - especially my mindfulness for writers offerings! - was unsustainable and not in line with my personal integrity (no judgement on those who have made other determinations - this is a personal choice). And, anyway, why was I listening to these so-called experts, who build their businesses on the broken dreams of others, pyramid schemes of a new, glossier kind.


Was there a way to have my cake and eat it too?

I began to consider how I might use social media for good. Became more discerning about what I posted. Thought more seriously about how it could land, who it could harm, what the point of it was. I thought about Rumi’s gates of speech: Was it true? Was it necessary? Was it kind?


I still didn’t feel good. No, I just felt worse. 


Maybe if I wasn’t an artist, this would be less of a problem. It would still be a problem - social media is unhealthy for everyone. But it’s seriously harmful to artists, who need as much silence, time, space, and bandwidth to create as possible. They need time to fill the well, court flow, get inspired. So if they’re focusing all their time and energy on marketing and curating a brand and jealously scrolling through other’s feeds, how much energy do they have to create at all, let alone something meaningful that does right by the miracle? 


How can you add to the conversation when you’re only filling yourself up with the noise of the global echo chambers? 


How can you bring presence and attentiveness to your work when your brain is filled with GIFs and memes and how great your colleague’s dinnerware set is and maybe you should take a shot of the way the light is hitting your desk, then post about how you’re not writing? 

 


Books like Jenny Odell’s How To Do Nothing and William Deresiewicz’s The Death of the Artist dig deep into these questions. I can’t recommend Odell’s enough - it truly is required reading for all artists. Death of the Artist is a bummer, but it will make you feel incredibly seen: you’re not crazy - this culture really is set up to make artists broke, miserable, and frazzled.

 
 

Robin Wall Kimmerer’s Braiding Sweetgrass offers ways out of this technological abyss we’ve all fallen into. Imagine this poet-scientist too busy with her camera, getting shots for Insta, instead of restoring her relationship to the land and learning the language of plants and her ancestors? This book would not have existed, had that been the case.

Any book on mindfulness that’s worth its salt will talk about the need for silence, slowing down, and paying attention. These are great resources, whether you have waves in your mind or not.



Every Writer I Know Hates Social Media 


Every writer I work with or talk to hates social media—even the ones who are good at it. They see the way it has damaged our community, our relationships, our self-esteem. The pain of FOMO, comparison, jealousy. The loss of those quiet moments to wonder and experience and wander. They hate all the tabs open in their brains, the constant inflow of information, the compulsion to pick up their phone when they have a second to spare (a second which would have been much better served with some nice breath work, watching leaves play on the tree outside their window, or daydreaming a new scene for their book). They hate how it makes them feel numb and dumb and frazzled and hollowed out. 

They readily admit it has increased their depression and anxiety and that it hurts their writing. 

So why do they - we - keep doing it?

Lesser, again, expresses how I’ve been feeling when she talks about commiserating with friends over the stressers in her life: 

“We gave each other support even as we colluded in maintaining a group trance of unworkable stress” (121). 


This word, trance, is just right when it comes to Instagram. In fact, Buddhist teacher Tara Brach talks about the act of awakening as coming out of the trance most of us are in throughout our daily lives. 

It can be so easy to justify the trance - from what I can tell, there is nothing inherently wrong with posting pictures of the beautiful meal you had at a restaurant. But there’s nothing inherently right about it, either.

What is the point? Are we that starved for creative outlets, connection, affirmation? Maybe so. Reams of articles and books have been written about why we do social media, and why we shouldn’t. But how many people out there are willing to dive into the waves it makes in their mind, and take the risk that what they might find under the surface will necessitate a major life change?

Riding the Waves in your Mind

One way to figure out your relationship to Instagram (and/or other social media platforms) is to do two things:

  1. A full break from it for a week - see what comes up for you. There’s good data in there.

  2. Hardcore self-examination. Below are a few journal prompts to work with, if that’s helpful to you.

  • What do you really have to show for your following?

  • How much of your life has it cost you?

  • How much of your dignity?

  • How much of your well-being?

  • How many people were damaged in the making of this platform?

  • How has it damaged you?


Do No Harm

I began to feel like I was going against my credo to do no harm: Doesn’t it hurt people who see my curated life of creativity and happy marriage and healthy kitty and abundance of whisky? 

While it’s not wrong to be happy or to have things, it began to feel….gauche and perhaps insensitive. As the effect of Instagram’s algorithms have begun to come to light, I also started to feel a stronger, deeper concern for the teen readers of my books, who might be lured onto the site to see what the authors they read are posting. And in the meantime, receive all kinds of unhealthy messages. 

Then, of course, there’s the fact that I’m a Buddhist and mindfulness teacher. I can think of few places less mindful, less present, less liberated than Instagram. How could I encourage the writers I work with to have healthy boundaries with technology, to begin to recognize the ways in which tech takes up all their bandwidth, leaving little room for flow to flourish if I was using those platforms myself?


There Are No Necessary Evils


Ever since the pandemic began, I’ve begun to consider the possibility that by actively participating on Instagram’s platform, I might be out of my own integrity. This, I have to add here once again, doesn’t mean that everyone who participates is out of their integrity. I

I won’t lie: as a small business owner and an author, I was nervous about what losing this (so called) free advertisement would mean for me. I can’t afford ads or a publicist. I don’t have a physical building where I can hang out a shingle. Wasn’t this my only option for getting the word out about my work?

How could I help anyone with words if they didn’t know I existed?

I kept hearing people say the term “necessary evil,” as in Being on social is a necessary evil for authors. 

There are no necessary evils. Evil is never necessary. 

So if you hear yourself using that phrase, that’s a big old red flag from your Higher Self to have a nice, long look at that part of your life. 

Again: Dismiss whatever insults your own soul. 

Sure, there are things about all our jobs we don’t like, but have to do. But there are also things we don’t like and don’t need to do…and yet we do them, because people are telling us—with no data to back it up—that we should.


Social media is one of those things. Unless you are very good at it, have money and an assistant, plus the backing of major signal boosters, you are not likely to see a big return on your social media investment. 

As I’ve dug into my own data and read about the experiences of other authors, such as my friend, NY Times bestselling author Sara Raasch, who posted about the dismal sales that resulted from what seemed like a hugely successful social media campaign on TikTok that took over her life and left her feeling wretched, I realized we were all being sold a bill of goods. She spoke openly on Instagram about how much time and energy she’d spent giving to the reading community, only to realize that the energetic exchange was highly unbalanced: the numbers showed that all those hours spent away from her writing, the huge time suck of a major social media presence…wasn’t worth a damn thing.

Not only does social media rarely move books, most authors find that— despite their committed social media presence—they don’t earn out and get dropped by their publishers or find it damn hard to sell another book due to low numbers that were always out of their control. So there goes our reason to do it for business.

A recent article in the Times confirms how “unreliable” social media followings are for book sales: even celebrities with huge followings can’t earn out their advances.

While the article acknowledges that a large online following might get you a book deal and possibly a big advance, contract signer beware: it may just be the last deal you ever make with a publisher.

I think about the authors who spend half their time creating marketing images and trying to look good in photos and get a shot of their laptop and latte (or beer or wine) just so (guilty, guilty, and guilty)…when they could be writing or dreaming or meditating or just enjoying their goddamn lives, filling their wells and getting inspired. 

 

I’d gone to one of my favorite bars in Brooklyn on an artist date: wine and poetry. What did I feel the need to do? Break my flow and take this picture.

 


In The Seeker’s Guide, Lesser shares a truly horrifying fact for any female writer to set her eyes on:

women in their forties and fifties are experiencing memory loss at “unprecedented rates” because of the “increased amount of data they must process and store” (Lesser, 118). 

I’ve not yet crossed into forty and yet…could that be why I have such a hard time finding the right words these days? I don’t take medication that has cognitive side effects and when I consider how fried my brain feels from over-processing information, I can’t help but see these findings present in my own life. And of course this is happening.

On a neurological level, we have dial-up brains that are trying to keep up in an Elon Musk world. 


Creative Benefits of Hermits

 
 
I’m not interested in being Icarus. I want to be Circe, who felt invisible, lived on her island, made friends with lions, and found her inner magic. 

And turned bad men into pigs. 
— Heather Demetrios  (quoting oneself can be an act of empowerment 🙌)


I miss privacy. I want privacy.

I don’t live in the woods, but I want to be a forest unto myself. 

I want to bloom and decay in the silence. I want to be rooted inside something tangible, something…real.

I’m so tired of stumbling upon that feeling, only to lose it the moment I try to capture it with my phone, to compose a caption in my head.

Something Real

It was my husband who came up with the title for my debut novel. We were eating tacos, trying to figure just what it was I was trying to say with this book. What bothered me so much about these cameras in homes?

It wasn’t real.

We have such a disconnect with things that are real: our currency is digital, which makes it so much easier to consume and fall into debt. Our photographs are stored online, no longer in photo albums that invite us to flip through our memories on an afternoon. Half the books I’ve loved and read aren’t on my shelf to remind me of them because they’re on my e-reader—same goes for the movies, the music. Part of why my husband and I love vinyl is because it’s something we can hold in our hands, something we paid for, something that gives us a better sense of the artist themselves—their album art, the packaging.

Even the not-so-great stuff has a sense of unreality: rejection letters as an impersonal email as opposed to someone having to make the effort to put an actual piece of paper they signed into your self-addressed, stamped envelope. Break-ups via text.

All that to say….I want a real space to connect, to dream, to live, to be. I’m tired of the liking and the following or the unfollowing, all these stupid adult playground games.


For personal reasons, I don’t want people creeping on my life. Doors that I’ve energetically closed are meant to stay closed. I don’t like the idea that someone who is not part of my life is privy to intimate details of it: what my kitchen looks like, how my cat is doing, where I went on vacation. Boundaries are a good thing, and social media often has very porous ones. 


I want more than a few cubic centimeters of my mind to myself — I want my life to myself. I want the moments to be lived and felt and carried within me, not half-experienced while I try to frame a shot. 


One of the best lessons mindfulness has taught me is impermanence. It makes me appreciate what I have a lot more—and know when the emperor has no clothes a lot sooner. 


In preparation for stepping away from Instagram, I chose to do it the long, mindful, arduous way. I didn’t download an app to mass delete everything in my account. (Downloading apps insults my own soul). Instead, I went through every single one of my hundreds of photos and archived them.

The past six years of my life flashed by me in little tiles of images over many hours. I relived it all, grateful for all the experiences, and sad for how often I missed out on the fullness of them because I wanted to get the image juuuuust right. 

On the advice of a wise friend, I didn’t delete the account, for fear a creep would take my name and put out who-knows-what under it. And it’s a way people can discover where to find me, if they’re looking.

 
 

I’d been thrilled to capture and share this image I’d snagged in my Brooklyn neighborhood. But so often, when I posted things that I saw artistically, few people cared. They wanted the selfies, the personal moments, what my bowl of soup looked like. I found that really weird and disheartening (pun intended?).

 

Am I sad? A little. 

It’s been really strange, not taking my camera out all the time. And working through wondering what the point of photos are if you can’t share them with the whole entire world. I don’t miss no longer having the nagging worry of forgetting to respond to comments or posts, or the disappointment of something I put out there being largely ignored. I won’t miss the FOMO, the comparison, my eyes wandering to that “likes” or “followers” number. I like not curating my life while I live it. I like that I don’t have to watch the charade of others in this play with too many acts and costume changes. All that set design, costing thousands of minutes. The endless curtain calls - book deal (applaud!), new shoes (applaud!), eating an ice cream cone in front of a famous landmark (applaud!).

Backstage is where the real fun happens. Everyone knows that.

It feels good to place my full attention on an experience, the people I’m with. To be fully present. To be available and open to inspiration. To not place the value of an experience in how well it will look in a 400 x 400 space.

It’s a kind of internal vertigo, a reorienting that feels both freeing and, sometimes, lonely.

I won’t beat myself up over all those wasted hours, the digital sweat equity. Bless and release.

Instead, I can be grateful to be waking up to what the platform has taken from me, from the writers I work with, my friends and family, all those kids who Silicon Valley whiz kids have hurt with messages of not-enoughness.

I can see how empty it is. And how empty it made me feel - even when there was kindness, generosity, laughter, or love on it.

It wasn’t real. Or, rather, not real enough. So it made me feel less real. Less solid. Less here.

A modern-day living ghost.

.

.

.

I’ve been surprised at how often I still reach for my phone when I have a few spare moments, only to remember that I my options are reading my email (pass) or reading the news (on a scale of 1-10, how depressed do I want to feel?).

Now, I simply look at the world. At something real.

And that is enough. 

 

Update: April 29, 2022

 
 
 
 
 

I left Instagram in early December 2021. I was sad for about a day. Truly, I am so happy without it. I no longer am living my life through a filter, watching myself watch myself.

Is it any coincidence that I have fallen into a major flow state since no longer using my social media time suck of choice?

My life is more full of things and people than ever, and yet...there must be a link between being more creative when you’re not trying to simultaneously be a marketing maven. I admit to occasionally looking up someone. I read an article about them, and I dip into their Instagram to learn more. But these are quick peeks and then I’m out. I’m no longer scrolling and losing track of time, feeling FOMO and jealousy and like everyone’s house, hair cut, dinner, garden looks better than mine.

I’m connecting so much more with people one-on-one. I’m taking up new hobbies (embroidery), and cooking up a storm. I love watering my plants and I love not trying to get pictures of them so that I can post them. I water my plants and listen to the Beautiful Chorus mantra album and, if I’m home alone, I sing along. Did I mention I’m writing so much more?

About a month or so later, I quit Spotify. And that led my husband to discovering the most incredible Internet radio station, Fip, which has been feeding my creativity with music I’ve never heard before as well as wonderfully eclectic favorites. We never would have found that without leaving Spotify, which we decided to no longer support due to how terribly it treats artists, and yeah, Joe Rogan is on there).

Here was an unexpected thing, though: in leaving Spotify, I stopped getting instant gratification. This forced me to be more curious, to go with the flow, to see how I could encounter whatever song was playing. You know, old school, like the radio. In no longer trying to control my experience or mood, some really cool stuff began happening: dots connecting, well filling, a general sense of expansiveness. It was also one less damn monthly fee, one less tab opened, one less thing to do (put a song on a playlist, share it on social, blah blah blah). It also has given me the gift of buying actual music and supporting artists directly. It feels good not to just have what you want at your fingertips. It’s so much more interesting.

This week, I left Twitter.

The reasons aren’t so different from leaving Instagram in terms of integrity, but with Elon Musk possibly buying it (more billionaires controlling more things) and how much conflict and hatred and anxiety it sows in the world, I began to wonder why the heck I was even on there. Tweet Delete made it easy to delete all my tweets, media, and likes so that I have a nice parking spot and little else.

You’ll notice that I didn’t delete either my Twitter or Instagram accounts. That’s because I don’t want anyone to impersonate me, but also because people looking to connect with me can find out how when they land on my pages.

It feels so good to step away from these spaces. I know many artists feel they don’t have a choice, but if you dig into the research, you might find the platform you’re on isn’t even that helpful to sharing your work. To be fair, I’m a traditionally published author and that affords me other avenues for connection - readers reach out to me and I guest teach or go on podcasts, which give me a good reach. I also do other forms of outreach that feel good to me, such as sharing meditations on Insight Timer. I love my newsletter, and I think there’s a lot of word-of-mouth with that, too.

But, honestly, even if it gave me less access to readers and writers I want to connect with, I’d have to make these choices for my writing and mental health to flourish.

I recommend really taking an honest look at your social media: is it really giving you what you want, whether it be results or meaningful connection (on a regular basis). Or are you hoping for a “someday” boost that will likely never come because look how big a pond we little fishes are swimming in!

The choice to simplify as much as possible is opening my whole life up to me. It’s glorious. I hope you get a taste of that, too, in whatever way feels good to you.

Now, to figure out a better relationship to email….

In Defense of Reverence

 
 
For me, writing is an act of reciprocity with the world. It’s what I can give back in return for everything that has been given to me.
— Robin Wall Kimmerer, Braiding Sweetgrass
 

One of the most beautiful books I have ever read is Jacob Have I Loved by Katherine Paterson. It's a story about sisters, about unfairness and jealousy and feeling restless and hurting and growing. It's a story about home and found family and departures and arrivals.

It's a rare gem: writing that resonates, like a good cello. Writing that isn't flashy, a story that doesn't overstay its welcome, yet lingers in your heart forever.

In 2014, at the tail end of my debut year, I had the good fortune to have lunch with Katherine Paterson herself - just the two of us and my dear friend, the author Lisa Papademetriou. We'd both put up cash for a fundraising auction when we were getting our MFAs at Vermont College of Fine Arts - lunch or dinner with two of the college's former faculty. So after lunch with Katherine, we had dinner with M.T. Anderson that night. It was an extraordinary day in which I got to experience a true sense of lineage, and my place in a long line of storytellers.

I'd brought my childhood copy of Jacob Have I Loved to lunch. I really don't care about signed copies, but this was different. This was my adult author hands holding one of my favorite books, one I had read over and over as a little girl, then a young woman, a book that was a mirror. It said: It's okay you feel so weird and don't fit in. It's okay to walk away from people who don't love you well.

 
 
 

There are two things I'll never forget from that lunch:

One was that Katherine - the author of Bridge to Terebithia, for god's sake! - had said that every time she sits down to write she feels like a complete beginner.

When someone tells me that it a) comforts me a great deal and b) tells me they are working from beginner's mind. If you're scared, it means you're not playing it safe. It means you're showing up for a great work to come through you.

The second thing is that she signed my book:

For Heather, Thank you for loving Jacob

I about died. To think she was thanking me! Of course, I went home and my dog promptly decided it was a toy to be chomped on (impermanence!), but I taped it up and he managed to miss the signed page, bless him.

 
 

This month the word I've chosen is REVERENCE. When I began thinking about this post, the last page of Jacob Have I Loved came to mind.

There is a beautiful moment at the end where Louise, the protagonist, has finally come into her own. She's found her place in the world, her people, her vocation. The last sentences are hard-earned and come just after Louise has righted a wrong that had been to her, protected a child from being unseen, the Esau to a Jacob. They are:

Hours later, walking home, my boots crunching on the snow, I bent my head backward to drink in the crystal stars. And clearly, as though the voice came from just behind me, I heard a melody so sweet and pure that I had to hold myself to keep from shattering:

I wonder as I wander out under the sky...



These are the first words to a haunting Christmas song, one we can almost imagine Louise's self-absorbed twin sister, the thorn in Louise's side, singing. But for once, that beautiful voice doesn't hurt.

I like this version, if you'd like to sit with it for a moment.


The Reverent Writer

Close your eyes and say the word out loud: "Reverence."

I love the natural hush of that first R, the alto reverberation as it slides into the luscious V and then ends on that slight hiss of the CE, like the sound a pebble beach makes when the tide pulls back to the sea.

It's been a year, hasn't it? I feel we're due some reverence, and I think our writing souls need it now more than ever. The crass commercialism, the twitter wars, the thinly veiled egoism of Instagram (I'm off it now - more on that in another newsletter), the nightmare of COVID, the attention economy, and geopolitical everything. Another school shooting, women's rights on the line - I could go on, but I won't because

we
need
some
REVERENCE.

Our writing, our stories, and all the life we are called to breathe onto the page are born of the wondering as you wander out under the sky.

This humble wondering can lead to reverence for this life, this planet, this present moment - a moment we desperately want to meet with our words. This is but one way to explore mindfulness for writers.

But how do we tap into reverence in 2021? Our bandwidths are fried by our inboxes and phones and all the other flotsam and jetsam of the modern world. The demands on our time and attention are greater than ever before, and the world is just plain terrifying.

I think what we need is what author, scientist, and indigenous activist Robin Wall Kimmerer calls "everyday acts of practical reverence."

I have a writing practice that can support you as you make space in your life for these every acts and cultivate the ability to experience reverence daily, both on and off the page.


 
 
Haiku is a refuge when the world seems chaotic, when you are lost, frightened, tangled, and nothing is clear.
— Natalie Goldberg

The Way of Haiku

In next week's Well Gathering, we'll be diving into a practice that has allowed me to find some real reverence in my everyday life - a practice that has taken my writing to a new level because it trains me to pay attention, to wonder as I wander: the Way of Haiku.

The two books above are great primers in this practice.

When I first introduced this spiritual practice to the writers who were on retreat with me last month, most of them balked. We're not poets, they said.

They were mollified when I talked about haiku as a way to wake up, to find liberation through words, to practice mindfulness with intention while at the same time honing their writing skills. It's also great fun. My inner critic is never around when I practice haiku.

The writers who were most skeptical were the ones who sent me emails filled with haikus about all sorts of things - the structure, it seemed, was liberating, and they were seeing the world with new eyes.



There's always time enough to write three lines.



It's playful and there's a wonderful sense of having finished something when that third line is through. In the busy holiday season, it might be just the thing to inject a few words and a bit of mindfulness in your day.

So this is what I do in the morning, or when I have a chance some time during the day:

  • I sit down and I pay attention to what's happening around me. There is a notebook and pen in hand.

  • A line comes to me and I count the syllables: five.

  • Another line: seven.

  • A third line: five.


I make sure to add a kigo - a word or image that grounds us in the season, a key component of haiku. I remind myself that haiku is less about you and more about a moment of wakefulness, one that you articulate as both a gift to yourself and the reader.

Of haiku, Allen Ginsburg said: “The only real measure of a haiku is upon hearing one, your mind experiences a small sensation of space – which is nothing less than God.”

Good enough for me.

I hope you'll join us next Wednesday to explore this practice.


 

If you're tired of making promises to yourself that you don't keep...

If you just don't know how to get your bum in the writer's seat...

If you know you're holding yourself back, but you don't know how to flap those wings and fly...

If you're fed up taking a course here or there and not improving...

If something in you wants so badly to get out and you know you can't do it alone...

 
 

In my next newsletter I'm going to be sending you a special PDF to spend some time exploring 2021 and looking ahead to 2022.

We'll be digging into discerning what word might guide the new year, writing in response to powerful quotes, jotting down notes about each monthly word we've worked with in this space in 2021, and more. It's going to be special and lovely and my holiday gift to all of your dear hearts.

And now, a haiku I wrote to express the end of a year and hope for the creativity and work that will come out of it for the one to come.

.
.
.

The last leaf, falling
A hard worker gets some rest
The year is compost

 

The Five Facet Mindfulness Questionnaire

 
 

Whenever I teach my annual Mindfulness Immersion for Writers, we’re always looking to see what areas we most need to attend to with our mindfulness practice.

This year, I finally found a reliable quiz you can take and I offer it here as a way to help you assess what next best steps you can take to be more present for this go around of life.

As Mary Oliver said, "Attention is the beginning of devotion.”

Devotion to….what? Ah, that’s what you’ll find out the more you awaken.

Let's see where you're at with your mindfulness, shall we?

The Quiz

Here is the questionnaire, called the Five Facet Mindfulness Questionnaire. It was developed by Ruth Baer, a professor and mindfulness researcher based at the Kentucky University. The purpose of this quiz is to measure the elements that help us be mindful in the course of our daily lives. The small things we do to be present.

Print it out and take it when you have some quiet time, perhaps with a nice cup of tea, a cat on your lap, and a cozy blanket at hand.

Here's a great article on what the questionnaire is all about.

Scoring Your Mindfulness Assessment

Okay, maybe I'm just not good with numbers (true story), but I found scoring this to be really really confusing. So I figured it out (actually the Zen Master aka Husband figured it out) and here's what you do:

  • After you take the test, you'll see a key on the back. We're scoring each of the five facets of mindfulness. For each number in each section you just add up what number you put.

  • BUT! For the ones with an "R" you reverse the number. Anything you marked a 3 stays a three. But if you marked a 4, then you only give yourself 2 points (2 is the reverse fo 4, according to this scale). Or, if you marked a 2, then you would give yourself 4 points. The same applies to number 5 and number 1 on the scale.

Here's an example:

For question #12, which is the first one with a reverse scoring, I put the number 1 on the scale to answer the question. But I don't give myself 1 point here, because it's reversed. I give myself 5 points.

Now, while it's very frustrating that there is no answer key here to tell us what the score means, the basic idea is: the higher your score in an area, the more mindfulness you have in that area.

40 is the highest mindfulness score in each area. The closer you are to 40, the more mindful you are in that area.

This is great data for us, because you can clearly identify what areas you might need to work on. And if we have a call coming up, we can dig into these results.

I also recommend taking this call periodically, to see where if there are any shifts as you dig into the mindfulness practices of your choice.


Your Brain on Meditation / Neurological Benefits


This article is a good one, though it's over 10 years old. Below are a few of my favorite bits:


In a study published in the journal Neuro Image in 2009, Luders and her colleagues compared the brains of 22 meditators and 22 age-matched non-meditators and found that the meditators (who practiced a wide range of traditions and had between five and 46 years of meditation experience) had more gray matter in regions of the brain that are important for attention, emotion regulation, and mental flexibility. Increased gray matter typically makes an area of the brain more efficient or powerful at processing information. Luders believes that the increased gray matter in the meditators’ brains should make them better at controlling their attention, managing their emotions, and making mindful choices....

Like anything else that requires practice, meditation is a training program for the brain. “Regular use may strengthen the connections between neurons and can also make new connections,” Luders explains. “These tiny changes, in thousands of connections, can lead to visible changes in the structure of the brain.” Those structural changes, in turn, create a brain that is better at doing whatever you’ve asked it to do. Musicians’ brains could get better at analyzing and creating music...

Over the past decade, researchers have found that if you practice focusing attention on your breath, the brain will restructure itself to make concentration easier. If you practice calm acceptance during meditation, you will develop a brain that is more resilient to stress. And if you meditate while cultivating feelings of love and compassion, your brain will develop in such a way that you spontaneously feel more connected to others...

...concentration meditation, in which the meditator focuses complete attention on one thing, such as counting the breath or gazing at an object, activates regions of the brain that are critical for controlling attention. This is true even among novice meditators who receive only brief training. Experienced meditators show even stronger activation in these regions. This you would expect, if meditation trains the brain to pay attention...


After the mindfulness intervention, participants have greater activity in a brain network associated with processing information when they reflect on negative self-statements. In other words, they pay more attention to the negative statements than they did before the intervention. And yet, they also show decreased activation in the amygdala—a region associated with stress and anxiety. Most important, the participants suffered less. “They reported less anxiety and worrying,” Goldin says. “They put themselves down less, and their self-esteem improved.”

Goldin’s interpretation of the findings is that mindfulness meditation teaches people with anxiety how to handle distressing thoughts and emotions without being overpowered by them. Most people either push away unpleasant thoughts or obsess over them—both of which give anxiety more power. “The goal of meditation is not to get rid of thoughts or emotions. The goal is to become more aware of your thoughts and emotions and learn how to move through them without getting stuck.” The brain scans suggest that the anxiety sufferers were learning to witness negative thoughts without going into a full-blown anxiety response.



Quickie For Your Brain on Meditation


This article in Forbes has a quick run-down with linked medical studies that is useful to scan, as well.



Why We Need To Keep Meditating (Neuroplasticity, yo!)

This is a great article from Psychology Today that gets specifically into the brain science. I love how she talks about the body and increased empathy - so key for us as writers!

But I appreciate even more how she gets into WHY we need to keep up this practice:

However, to maintain your gains, you have to keep meditating. Why? Because the brain can very easily revert back to its old ways if you are not vigilant (I’m referencing the idea of neuroplasticity here). This means you have to keep meditating to ensure that the new neural pathways you worked so hard to form stay strong.

To me, this amazing brain science and the very real rewards gained from meditation combine to form a compelling argument for developing and/or maintaining a daily practice. It definitely motivates me on those days I don’t “feel” like sitting. So, try to remind yourself that meditating every day, even if it’s only 15 minutes, will keep those newly formed connections strong and those unhelpful ones of the past at bay.


Help Is Here

These are my free resources for mindfulness and meditation.

But if you’re up for it, schedule a call with me or, if I have a meditation or mindfulness course, I’d love for those offerings to be of use to you.

All my free resources for writing etc. can be found on this page.

Here’s to attention and devotion!

This Weekend

Breathe. Write. Repeat.

“The true alchemists do not change lead into gold; they change the world into words.”

— William H. Gass, A Temple of Texts

 
 
 

How To Do Right By The Miracle

 
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I was recently on the Illuminate podcast talking about my favorite things…doing right by the miracle, mindfulness for writers, meditation, being in relationship with your writing, Virginia Hall as inspiration for all of us, and so much more. Click below to have a listen! 🎧

I hope it inspires you, gives you yummy books to think about reading, and gets your mind swirling with ways to do right by the miracle on and off the page.

 

Heather Demetrios is a critically acclaimed author, writing coach, and certified meditation instructor. She’s published books in multiple genres and today she’ll be talking to us about her latest book, Codename Badass: The True Story of Virginia Hall, one of the CIA’s first female spies and a WWII hero. Heather shares how we can apply lessons from history to our own lives, how to have a positive relationship with our creativity, and how we can all learn to “do right by the miracle.”

This episode is hosted by Mariam Muzaffar.


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Why Meditation Will Transform Your Creative Life

 
Demetrios Meditating.jpeg
 

The writing life is hard.

 

(And beautiful, expansive, wondrous—all the good things, yes, but right now I want to talk about why it’s hard. Bahhumbug).

 

Before I started meditating, I was a Type-A hustler workaholic who has literally said the sentence, I don’t understand hobbies. And meant it. (Now I have some hobbies - thank you, Mindfulness, for letting me know it’s okay to have a little fun in life. Still Type A, though).

For so long, all I knew was striving.

Working myself to the bone for my dream of being published.

I wanted the gold star.

I always wanted the gold star.

Now, I think they’re shiny and nice, but I don’t care as much because I’ve begun to understand that you start out with a gold star and simply have forgotten you have one.

Mindfulness helps you rediscover that shining place in you that’s been dark for quite a while.

 

My Nervous Breakdown

My first book was about to come out and I was finishing up my MFA while drowning in the incomprehensible world of publishing—what do you mean they don’t market the book they bought? Why do they get to keep the draft for nine months, then demand the revision in a matter of weeks? No one likes my tweets, I am invisible, I am worthless, I hate this, I don’t even like writing anymore.

 

Enter: the nervous breakdown.

 

Mine happened by degrees, preceded by a manic hustling for my worth (Love me! Love me!) followed by a deep, dark depression in which I was highly functional, yet growing increasingly panicked by creative blocks, decreasing advances (when they don’t market your books, they don’t sell – funny how that works), and a terrible fear of failure. Medication didn’t work and the thought of quitting it all was too awful to bear and seemed impossible, anyway, since I owed several major corporations novels I had yet to write, but had been paid money for…money which was quickly disappearing because I’d moved to New York City and quit my day job. The dream! The nightmare.

 

Enter Meditation

So I went to the Cape to get some rest: I’d had a total meltdown after a panel and I could feel myself unravelling. The friend I was visiting made me lay down on a couch and listen to a guided meditation. I was desperate, and me laying on this couch was proof of that. It was a weird one—angel stuff and not my thing—but: that shit worked.

 

Oh, I’d meditated before: on a cliff overlooking the sea in India, at a Korean monastery at dawn (in scratchy monk’s robes thankyouverymuch), in yoga studios at Venice Beach, and in way too many acting classes.

I’m a spiritual misfit, a longtime seeker—this whole going inward thing wasn’t new to me.

But meditation? Nope. I was convinced my mind would not be able to do it. To quote my first agent in an email she once sent me, “Wow, you are a whirling dervish on steroids.” That was a pretty accurate description of mind. (Which means if I could meditate, I bet you can too).

Who else out there can’t stop the spinning, the ideas, the endless thinking, thinking, thinking? Because, I tell you, it’s exhausting.

 

But then I lay down on that couch and—the reeling slowed down. It didn’t stop. But it slowed down. More dance, less steroids.

 

I didn’t have an epiphany, or a major spiritual awakening. I just realized that this was good for me.

What Meditation Isn’t

I understood instinctively that meditation wasn’t a way to check out, but a way to check in. The teachers I began to work with over the next months and years showed me that meditation is a tool for working with our minds, to understand them. To observe them. To befriend them. If you’re looking for entertainment, a chill-out session, that’s just a Band-Aid solution. The real healing is in the silence. You and your mind.

 

When I first began meditating, I thought it was supposed to transport me to some non-thinking bliss state, but that’s not it at all (though some meditation styles go that route, that’s not the kind I’m talking about here). In this space, we release expectations. We let go. And, oh man, letting go for someone like me feels so freaking good. Sitting there, following the guided instructions, they seemed…manageable. Like something I could maybe do. And after I got up off that couch where I had to find my spirit guide and talk to an angel, I felt more grounded, more connected to myself.

 

And I wanted more. (Without the side of woo, though).

 
 
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The poet Mary Oliver tells us that, Attention is the beginning of devotion. And I suppose that’s what my meditation journey has become—a practice of attention.

Which, if you really think about it, is all writing really is. For quite a while now, meditation—and by extension, mindfulness—has become a central part of my life, and my writing process. It’s been incredibly transformative, so much so that I got certified to teach it and share the practice with the writers I coach, the students I teach, and anyone who will listen to me yammer on about it. Sometimes, the characters in my books start meditating, too.

One of the writers I work with told me that a bit after she started meditating, a friend glanced at her and said, “You look free.”

Students tell me that they are flowing more, less blocked, don’t snap at their kids as much, and can handle the stress of agents / editors / rejection much better.

 

People, this WORKS.

 

The author Mary Quattlebaum was the first writer who showed me that this practice could support my writing when she began a workshop I was taking during one of my MFA residencies with a guided meditation before we began some exploratory work.

Just a few minutes of sitting there in the silence unleashed creative flow.

The Benefits of Meditation For Writers (Abridged Version)

In my own experimentation, I’ve found this to be true, as well. If you need the neuroscience data to back it up, here you go. The cool thing is that there is so much connection between flow states and meditation (see link), so when you’re meditating, you’re actually in the writer’s gym. Pretty nice, right?

 My work on and off the cushion with mindfulness and meditation—and the feedback I get from the writers I work on this practice with—has proven to me time and again that this practice is the very best thing out there (that I’ve found, anyway) to help you navigate the ups and downs of the writer’s life. It even helps you with craft and story. (More on that later, too).

Meditation helps build our resilience muscles, so when those rejections and bad reviews come in, we have a bit more perspective when we handle them—they don’t rock our worlds as much as they once might have.

It helps us have better focus when we sit down to write, gives us more flow (seriously), and provides a host of other benefits. Here are a few I have personally experienced:

 

– The end of major creative blocks

– More flow

– More focus

— More resilience

– Depression and anxiety management

– More perspective during tough times

– A healthier response to my inner critic

– Better attention to detail (craft)

– Deeper connection to self and others

– More awareness of how my mind works so that I can work more skillfully with limiting beliefs and other gnarly creatures of the mind

– Greater emotional intelligence

– Cosmic perspective

– Less hustling for my worth, thus more focus on my creativity

– End of my nervous breakdown

— More compassion and a stronger empathy muscle

– Hope

— A bit o’ ye olde inner peace

— Better habit formation

— Actual, for real, self love, which I like to call “self regard”

 
 
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Next Steps For Getting Your Butt in the Chair…and the Cushion

I look forward to sharing my insights and journey with you here on the blog and perhaps even in one of my online courses or one-on-one mentorship.

 

I would absolutely LOVE to hear how this practice is helping your own creative life, so do drop me a line and let me know how meditation supports your writing practice. I know many of you out there are meditators and have much wisdom to offer us.

Free Support

I want to make this practice as accessible as possible - this is good medicine that must be made available to all. So, here are ways you can access support from me at no cost:

 
 

Here are two posts I want to leave you with:

This first one is about a really practical way that mindfulness has supported me off the cushion as a writer.

This second one is a piece I wrote for LA Review of Books that gives you a sense of the spaciousness found in this practice, and what it might open up for you on the page.

Don’t believe me? If you read my novel Little Universes you’ll see just how much this practice can impact craft. Meditation and the concepts that stem from mindfulness and my own Buddhist practice are threaded all throughout this book. It’s the best thing I’ve written to date, and I credit my practice with that.

Sounds pretty nice, right?

Got five minutes? Close your eyes. Follow your breath.

I’ll see you in the silence—

 
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*This post has been altered from the original, which was on the Vermont College of Fine Arts “Wild Things” blog, the official blog of the Writing For Children and Young Adults MFA program (my alma mater), where I had a weekly Mindfulness Monday blog from 2018-2019.

2020 Is Your Teacher

 
Photo of hand with ink stains.
 

One of the most useful tools I’ve discovered in working on developing a healthy writer mindset is re-framing challenging situations by simply asking:

“How is [ fill in the blank ] my teacher?”

This is mindfulness for writers: Viewing everything we do with attentive and kind curiosity so that we can get under the hood of our process and practice. It is only through this dogged effort of inner work and flexing our emotional intelligence muscles that we position ourselves to do our best storytelling.

When you begin working with this concept, you’ll see how this simple question works wonders in all life situations, from a difficult boss to an illness to the loss of a loved one.

Curiouser and Curiouser

When we get curious about the tough stuff—rather than resentful and frustrated—we pave the way for real workable solutions (and avoid a lot of unnecessary stress and pain through needless worry-on-a-loop). When we begin to see challenges as teachers, we take an active, rather than passive role, in our story.

  • A publisher with terrible author care could teach us how to better advocate for ourselves simply by being so awful we MUST get over our fear of confrontation or risk our books not getting the visibility they need to reach our readers.

  • A scathing review or critique partner’s critical notes could be our teacher for any number of things: teaching us how love ourselves and not care about outside approval, or how to grow a thicker skin.

In the above situations, we don’t usually think about what we’re learning, and how these happenings are invitations to growth. No, we freak out, call our best friends and narrate the drama, take to our beds and consider quitting writing altogether, or we turn the anxiety inward, which can result in plummeting self-confidence, depression, and a dry creative well.

Asking how challenging people and situations can be our teacher is more than seeing the silver lining. This questions isn’t about listing the things to be grateful for, such as the loss of work enabling you to have more time with your partner or kids. When you ask, “How is 2020 my teacher?” you’re seeing how the events of this year (and your responses to them) are shaping the person you are, illuminating parts of yourself that might need some work, and challenging you to grow.

A Case Study

Let’s say you didn’t write at all this year. You just couldn’t, not with the world being a dumpster fire. For many writers, this would be a cause for guilt, shame, increased self-doubt—you name it.

Writer A might respond by quitting altogether, or forcing themselves into a punitive writing practice to make up for lost time. She is, of course, side-eyeing all those assholes on Instagram who finished five books this year and also managed to learn how to make sourdough bread from scratch.

Writer B might list all the other important things they did and recognize that it’s okay not to write when the world is upside down. Perhaps they’ve already forgiven themselves and they’re not sweating it—they’ll try again next year. They felt that self-care was paramount and that meant not doing anything that required plots and action scenes.

But if Writers A and B were to ask, “How is 2020 my teacher,” both may draw the same conclusion: 2020 showed me that when there is chaos in the world, my writing is the first thing to go.

The takeaway lesson for Writer A might be that she recognizes that when she lets writing slide, she feels awful. Her mental health plummets, she loses her connection to self. So 2020 taught her—by showing, not telling—that in order to avoid losing her writing when she needs it most, she’s going to have to dig deep and figure out just what it was that caused her to let something so precious slip away. Maybe, after some deep journaling, she realizes that 2020 taught her that if she doesn’t have a dedicated time to write each day, the words won’t get written. Maybe it’s also teaching her she has to look at the weird guilt she feels when she wants to write instead of make dinner for her family. Why does she deny herself writing time, but protect the “me” time of her loved ones? Curiouser and curiouser.

Writer B might realize that she’d needed a break from writing and that only a pandemic would have broken her iron resolve to publish or die trying. Maybe before COVID, she’d been obsessed with her career, no longer caring about the heart of her stories so long as she could get a book deal. Maybe her relationships with her family—and herself—suffered and she was miserable all around. Perhaps 2020 revealed to Writer A that her true priorities aren’t book deals but being an active character in her own story. In 2021 it’s imperative she strike a balance between the two (writing and family) so that she can show up fully for all of her life.

Working with This Question

When you ask how something—2020, creative dry seasons, a particularly challenging book—are your teachers, you’ll want to have a journal handy. Note that while this is deeply helpful to work with while you’re experiencing a situation, it’s also very useful after the fact. I’m sure we’ll be feeling the ripple effect of 2020 for years to come.

1. Think about the last challenge you faced. How did you react in the moment? What was your takeaway after the fact?

2. Note the usual reactions you have to tough, stressful, challenging situations. Do you usually call someone immediately to rant? Do you take a run to clear your head? Do you indulge in a vice or two? Perhaps you have the anxiety on an endless loop. How does that make you feel? Is it workable? Is it a skillful use of your creative bandwidth?

3. Now, pause. Take a breath. Then ask, “How is [fill in the blank] my teacher?” 2020 would be a great thing to go with. You could also ask about your WIP, your writing in general, or your self-doubt. Your inner critic. Your fear or jealousy.

(Spoiler alert:

everything in the cosmos is your teacher.)

4. Journal: writing and writing and writing until you come to some of the lessons you’ve been given. Of course, like any good teacher, the lessons will reveal themselves over time. But there’s likely at least one or two things right off that you know you’re learning about yourself, your place in the world, your desires, your shadow side.

Snag my free Get Clear Workbook to do a deep dive into your process, practice, and goals.

5. Lessons don’t mean a thing unless we take them to heart and put them to action. So to really integrate the knowledge you’ve gotten, you’ll want to think about what steps or actions you might take. For example, if 2020 taught you that you can’t write when there are people around, it might be a good time to clear out that guest room nobody’s using and turn it into an office—with a door that closes and locks.

Professor 2020

No one will deny that 2020 was a shit year. For many writers, this year could be marked as a wash, as a lost year.

But whether you wrote a whole book or a single word, I know there is much that this year taught you, all of which you will be able to put into practice in 2021 and beyond.

  • What did it teach you about the kinds of stories you want to tell?

  • What did you learn about your relationship to your writing?

  • What did it teach you about the importance of story in our lives?

  • What did it show you about the kind of writer you are…and the kind you want to grow into?

  • What did it teach you about your desires, hopes, and dreams?

  • What did you learn about boundaries—with yourself and others?

Whether it’s getting clarity on your real priorities, on the kinds of stories you want to tell, or your relationship to your work, let this be the year that acted as a refiner, burning away what’s not working in and around you, and leaving behind a writer who is ready to put words that do right by the miracle into the world.

And that is how the student becomes the master.

Photograph of Heather Demetrios with the words Breathe. Write. Repeat.

Slow Is Fast

 
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2020 has been a rough year, there’s no way around it. And yet as it begins to draw to its inevitable close, I find myself re-thinking the notion of power and, specifically, personal power. (Oh, that trendy self-development phrase!)

Publishing can make a writer gal feel powerless. So can the market. So can a paper shortage due to COVID-19. And a book that came out right when the country went on lockdown - and one coming out next Fall.

And yet: I don’t feel nearly as powerless as I would have had COVID happened a few years ago. What’s that about?

A few questions worth asking yourself (they yield wonderful fruit):

What would it mean if I believed I was powerful?

What would it mean - how would I live my life differently, if I truly believed that my words mattered?

How would that belief shape my approach to my craft and process moving forward?

Scientific Proof You Are A Powerful Being

If you're reading this, you've gotten through some pretty rough stuff, haven't you? All the hurts and disappointments and confusion and mess: you're still kicking.

And here's why:

The energy inside your body is the equivalent of thirty hydrogen bombs.

True story. Read that again. Let it sink in.

That, my friend, is POWER. You've got an arsenal of potential in you, which means you can absolutely 100% finish your book.

Maybe you're on the millionth revision of a manuscript or it's just a dream inside you. Either way: you've got this.

The seeds of what is going to be are growing inside you right now.

Here's why I know:

I did some time traveling recently, back to the pits of confusion and despair in spring 2017. I'd written a blog post about transitions in the creative life, and how tough they can be. I re-read it the other day, then re-posted it, along with some fresh insights. The cool thing? The seeds being planted during that transition have either fully bloomed now in 2020, or are beginning to sprout. How cool that future Heather could see what past Heather couldn't. This is how we trust the process. A post like this is proof pudding there is something good on the other side.

Slow Is Fast

In astronaut Scott Kelly's memoir Endurance (highly recommend!), he shares a saying the Navy S.E.A.L.s use that he found to be effective during intensely dangerous moments in space:

Fast is inefficient.

Slow is efficient.

Slow is fast.

I share this today in the spirit of PLENTY, my guiding theme this November. I know many of you are overwhelmed. Writing feels impossible. Or you feel like you need to write like you're running out of time. You’re in a manic state of trying to figure out what the world wants you to write, you’re terrified there are even fewer seats left at the table, you’ve stopped trusting your inner compass.

Or you look at your WIP or your NaNo goals and you think: I can't do it. 

Not enough time.

Not enough bandwidth.

Not enough. 

But if you apply the S.E.A.L. adage - and I suspect they know what they're talking about in terms of living in a crisis situation 365 days out of the year, as we all are now - then you actually realize that you have permission, you have a mandate to go slower. 

Margaret Atwood says, "A word after a word after a word is power."

Not a book after a book after a book. A bestseller after a bestseller after a bestseller. 

A word. 

After a word.

After a word.

However many words you've got in you today, be it five or five hundred or five thousand: that's power.

That's enough.

That's PLENTY.

You're doing the best with the tools you have. 

So go slow, soldier writer.

You’ve got this.

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Why Purging Is Good For Your Writing

 
Meditating on the beach during autumn, Bournemouth, UK

Meditating on the beach during autumn, Bournemouth, UK

 
You are the creator of yourself, honey.
— Ven. Robina Courtin, Buddhist teacher

This month, my guiding word is PLENTY.

Rather than asking myself and my writers to do yet another gratitude practice, I’m instead offering an exploration into the shadow side of the harvest season:

Where are we hoarding, cluttering, over-indulging?

What’s clogging up our creative drains?


How are we hustling for our worth instead of resting in the fact that we are already enough, just as we are?

(Any Bridget Jones fans giggling?)

I don’t know about you, but I’ve been in a purging mood lately. A lot of women I know have been telling me the same. Yes, there’s a seasonal change and yes we’re all stuck in the house more than ever before, but I think it’s more than that. I think we’re seeing the ways in which clutter—physical and digital—is keeping us from our best work as creatives.

I often think back to when I was leading my annual retreat at Highlights (insert very big sad face re: COVID) and how one of the chefs there, a German woman, would stand behind this incredible buffet of food—a veritable cornucopia—and tell us not to eat too much. I loved that. While she acknowledged we were there to nourish and treat ourselves, she reminded us that when you’re overstuffed, your creativity suffers. She’s right: It’s not often I get up from a heavy meal (with wine, no less) and go write an amazing scene. This reminds me of the best practices in Zen, where you’re encouraged to only eat until you’re 80% full: again, to keep that mind clear and sharp.

I won’t go on a rant about capitalism here or ask you to go figuring out what sparks joy.

Instead, I’m going to encourage you to get very quiet. To sit in some silence. To whisper to yourself, I am enough. I have enough.

I’m going to ask you to look at your scarcity complex—and to work on banishing it.

Mindfulness For Writers

Mindfulness for us writers is the same for everyone else—paying attention in the present moment, really showing up for our lives. But it’s also essential because we can’t afford to get all muddled and cluttered.

We can’t afford for two months out of every year to be one of manic frazzled holiday insanity, where we run ourselves ragged trying to be festive. (Raise your hand, fellow introverts, if you would be totally okay with all holiday parties being cancelled in a post-COVID world too).

The more cluttered our lives, the more this will show up on the page and the more it will absolutely trigger our Inner Critics.

De-Cluttering for Creative Boosts

Below are a couple of ideas to de-clutter your digital space, which—especially these days—is probably affecting your creative wellness more than anything:

  • Unsubscribe Like It’s 1999. Even if it’s my newsletter. Get off any lists that don’t add to your life in ways you know are healthy.

  • Turn notifications off on your phone, especially social media. (This will change your life).

  • Delete Facebook. I just did and it felt freaking great. You’re an artist. Your bandwidth is everything. I’ve yet to meet a writer who feels like Facebook fills their well and is a place of great artistic insight and joy.

  • Delete any emails that you’ve been meaning to get to for the past six months. You’re not going to email those people back or do that thing and all it’s doing is taking up bandwidth. If this makes you anxious, you can create a folder titled SOMEDAY or whatever and stick them in there. I did that and never looked in it and nothing bad happened to me.



Now, you’ve got a little extra time to be quiet and contemplative and do some of that all-important inner work, as well as get a breather if the hustle-and-bustle of the holidays and NaNo is ever-present for you…


Meditation is a great way to begin.

Inner Stillness

Ursula K. LeGuin says, "To hear, one must be silent." Join me in a meditation on sound in order to access your inner stillness to hear your characters, your muse, your stories. This is a relaxing meditation to help increase flow, creativity, and focus in your writing practice.

Here’s to a season of PLENTY-

 

The Space Between Breaths: Transitions In The Artistic Life

 
 

This post was originally written in March 30, 2017. I’ve re-posted this with some fresh insights at the end.

A Writer’s Creative Dry Season

For the past year, I’ve been going through a transition, floating in a space between. It’s been three years since my first book came out. There was the before publication life, when I’d yet to sell a book and was dreaming hard. Then there was the after, where I struggled to learn the ropes of being a published author, yet still managed to write and sell one to two books a year, hustling like a mother. During that time there were aborted projects and disappointments, but I focused laser-like attention on my work and career, with little time for much else. Sometimes that paid off, and sometimes it didn’t. One thing it resulted in was a near-breakdown, spiritual and creative depletion, and an increasing existential dread that followed me around to the point where I felt like Edward Snowden, always looking over my shoulder.


This was unsustainable. A life of waiting for the other shoe to drop is not a good life. And a writer who doesn’t write, or who writes but finds no joy in it, does not a happy writer make.  It also, incidentally, makes it hard to sell more books. The nervy you feel about a project somehow winds itself through the text, an X factor that makes or breaks a book. My books were breaking. I was breaking. So began my year of transition, which began in July 2016, an awakening of sorts that’s still very much in progress. This wasn’t intentional, not something I planned as a great experiment. It just sort of happened. Out of necessity and desperation and a nameless need.

A Year Of Transition



This year of transition actually started in Spring 2016, though I had no idea that this was what was happening. I started devouring books like I used to, back when I wasn’t writing three of them at a time. I literally bought and read every single JoJo Moyes book I could find (okay, I’ve saved a couple because it’s too depressing, a life without a JoJo book to look forward to), after discovering Me Before You on a Barnes and Noble table. I was working—I had revisions and copyedits and submissions. But when I sent in the last thing that was due, in mid-June, I unwittingly gave myself a for-real break. It was on accident—I didn’t realize I was taking a break until the month of July passed with me having written only a handful of words, most of them non-fiction. I got ideas, I threw ideas away—I briefly considered learning Russian and moving to Moscow.


The bulk of my writing was for a residency application I never sent in, as well as the occasional blog post or lengthy email. I began meditating, reconnected with my spiritual side, read lots of books, treated myself to copies of Vogue, discovered the delights of the French 75 cocktail, and took a poetry class. I basked in sunshine and visited with friends and family. There were still stressful writerly moments: two rewrites gone bad, dismal royalty statements. But for the first time in years, writing was not the most important thing. The most important thing was me. It was as though my soul had given me one of those piercing looks and said, My dear, you are the canvas.


Eureka!



I followed my curiosity, each urge a trail of will-o’-the-wisps that led me deeper into my inner landscape, with its turbulent sea, floating glaciers, and craggy mountains set against endless dunes (yes, somehow my innards resemble Morocco, Ireland, and Iceland).

In Big Magic, Elizabeth Gilbert says: I believe that curiosity is the secret. Curiosity is the truth and the way of creative living. She’s absolutely right.


I found such joy poking around in New Age stores and going down the Wiki hole of Romanov research and planning a trip to Prague. I delighted in the plethora of self-help books I kept hearing about, got into essential oils, and finally took a Pilates class. I bought strange rings and drank beer and even started liking kale. I got a Reiki treatment and bought my first deck of Tarot cards and I campaigned for Hillary Clinton. I bought a Nasty Woman shirt and protested with thousands of women all over the world, reigniting that little Marxist-Anarchist activist that has been hiding inside me since the Bush years. I made a few big life decisions, some quite seismic, some still in progress. I grieved, felt confusion, wonder, awe, gratitude, love, solidarity, despair.


I probably drank more wine after November 8th than in the rest of my life combined. I cooked my first steak. I began living according to these wise words from Elsie De Wolfe: I am going to make everything around me beautiful. That will be my life. Fresh flowers scattered about the house. Crystals lined up on windowsills. A skirt with red roses splashed across the fabric. I see the changes that all this adventuring has wrought everywhere: in my home, my body, my mind, my spirit. And yet, the writing will not budge.


I am still trekking up a damnably high mountain, hoping to reach a summit and praying there’s a nice little valley on the other side of it, with cool spring water and long, fragrant grass I can lie in when I look at the stars. Alas, creativity is uncharted territory—ever ineffable, a tricksy landscape complete with quicksand, dark forests, and, well, you get the metaphor. I confess, there have been a few occasions in which I actually uttered the phrase, Why am I doing this? Or I don’t want to be a writer anymore. I’m not sure if I meant it or not. I suspect maybe I did. It sounds ever so wonderful to leave work at work, to have boundaries between oneself and what one does for a living, to not be in constant artistic torture.



The election and its aftermath was a huge blow that I’m still recovering from. I don’t think I realized how much it affected my ability to be creative until quite recently, when I realized I have to rewrite a boggart of a book I’m working on for the third time. I cannot overstate how unlike me this is. I’ve never spent two years after selling a book trying to rewrite it. It’s madness. Maddening. But when I began to connect the dots, I could see that the bulk of the problem began in the beginning of 2016—a coincidence? I think not. As I said in an email to the book’s editor: I’m sorry for being the world’s shittiest writer. I blame Trump. 



I blamed my mental health and my infernal inability to understand how time works. I blamed New York City for being so goddamn expensive and loud and distracting and fabulous. I also blamed myself, for not taking my own good advice that I give to my clients and that I myself know works. I only give advice when I’ve learned something (usually the hard way), when I know that something is tried and true. As a creativity coach, I tell my clients that each book is a different beast, and that’s true. And also that writing is a marathon (not a sprint), that you will never be a master, that you will always be learning, and that you should trust the process: the not knowing, the frustration—these are just hazards of the job and an essential part of the process. But each time I find myself uncertain creatively, these lessons are hard to remember. A girl has to eat, you know.

Mindfulness For Writers



One thing my meditation teachers like to talk about is the space between breaths. In mindfulness meditation, you focus on the inhale and exhale, using it to anchor your mind in the present. Between each round of inhalation and exhalation, there is a pocket of pure being, where your body has a moment to bask in its existence, where nothing is required of it. It can’t last very long because your lungs need air, but for just a sliver of time, you are infinite. Free-floating. This is also a space for transition, much shorter than my year of transition, but equally powerful. You can discover things there, though it may take you years, or even a lifetime to figure out. You might even see what you’re made of.



This is an essential part of the meditation process. These pockets of no-breath are not simply a bridge between breaths, links on the path to nirvana. They are teaching moments, rich in the kind of knowledge that lives deep in your bones. And this is where meditation for anyone becomes meditation and mindfulness for writers. These transitions in meditation practice are similar to the transitions in an artist’s life.

Transitions In The Artist’s Life

The space between projects, between ideas, between inspiration and creative wastelands—this is, paradoxically, where the good stuff lives. Transitions are opportunities to grow, to heal, and to change. They give you space (whether you want it to not) to reassess your work, your craft, your goals. These sometimes involve dark nights of the soul, real reckonings that bring who you are and why you do what you do into sharp focus. Sometimes you won’t like what you see.


Transitions, from an artistic point of view, are absolutely necessary.
Think about the period when Bowie fled to Berlin, intent on getting clean and reconnecting to his art. He called his cocaine years in Los Angeles, where he embodied the Thin White Duke persona, “the darkest days of my life.” Despite being a rock star, he was going broke and Berlin, at the time, was a cheap place to live while he was in recovery. In Europe, he began visiting galleries, working on self-care through literature and classical music education, and, of course, kicking his cocaine habit and exploring Berlin’s music scene. His roommate was Iggy Pop, and I like to imagine them sitting around late at night, trading notes and blowing each other’s minds. What resulted was the Berlin trilogy, a rich artistic period and a turning point in his life.



Of course, not all transitions need to be so dramatic, and I’m still trying to figure out what this one means for me. When I look back, what will I call this year (or, God forbid, years)? Will I look on it fondly, or shudder, grateful that it’s over? I can’t imagine not being thankful for it. Already, I’m seeing my interests in what I want to write expand in unexpected ways. Adult fiction, young adult nonfiction, historical. I’m not quite sure where I’ll land. I’m getting ideas, but am wary of investing too much in anything. I think I’m still getting my sea legs.

Self Care For Creatives

Meditation, exercise, and healthy eating habits are helping. As is travel and working with my clients, who inspire me every day. I’m taking lots of notes because I suspect that as much as I’m learning right now about what it means to be an artist in transition, I suspect there’s even more to glean from this time later, when I can see how all the dots connected.



Being a creative doesn’t suit our modern world, not if you’re an Artist with a capital A. Because art needs quiet, time, space, privacy. All things that are hard to come by these days, especially in Brooklyn. I stopped using my private Facebook account, rarely leave the apartment, and turn a deaf ear to industry chatter. It’s been a long time since I finished a project. Everything I’m working on is in a different stage and often ends up being cast aside or totally reworked. So of course the age old question of how to make a living as an artist rears its ugly head. If you aren’t producing, you aren’t getting paid. So while artistic explorations sound great on paper, in reality, it’s the paper itself you start worrying about.


The Balancing Act of Livelihood

It’s becoming increasingly hard for artists to make a living—just take a look at Trump’s budget proposal, with threatens to cut the NEA out of existence. It’s especially difficult for writers because of the plethora of content out there. Jesus, how many blogs and websites and articles can exist? With newspapers and magazines folding left and right, writers are forced to make some pretty tough choices. These concerns are ever present, and they will be for the foreseeable future.


Of course, being an artist has always involved financial acrobatics. Chekhov paid the bills through a medical practice, and Tolstoy had to self-publish War and Peace. I’m in good company. I’ve very much begun to appreciate Elizabeth Gilbert’s words in Big Magic about how your job as an artist is to take care of your creativity, not the other way around. It’s been interesting, cobbling together an income that all leads back to writing, but isn’t necessarily writing.

Teaching and coaching and editing allows me to talk about what I love—writing, the artistic process, and creative living—and to help my fellow writers on their own journeys. It also gives me the chance to take care of my writing, rather than requiring it to pay all the bills. I’m already seeing the seeds I’m planting blossoming. For the first time in a long time, I’m allowing myself to consider alternative ways of living and alternative approaches to my writing. Maybe I don’t publish a book every year. Maybe I don’t only write in YA. Maybe I play a whole lot more in my creative process. Maybe I take time to take care of myself.



The journey continues, endless and exciting and horrible and wonderful, an adventure I’m honored to have. I take a breath, exhale, and rest in the transition, looking forward to whatever comes next.

No Mud, No Lotus

Editor’s Note: September 29, 2020


It’s been over three years since I wrote this post, and the joy of it is seeing all the ways that period led me to where I am now, with projects I’m incredibly excited about and having published work I never knew I would have. That woman ended up living abroad for a year, coming back, changing course again and again, proving the point that we never really arrive. We just keep our eyes on that North Star.


I’m grateful that I was able to lean into the discomfort (then and now) and then when I was writing in spring 2017 didn’t see how bad things would get in these Trump years. I see all this pain I experienced then, and the frustrations about making a living as a writer that I still have in my post that went viral around this time last year. I certainly never could have foreseen that.

I’m thrilled that Heather did follow her curiosity and write that nonfiction she was curious about (Code Name Badass, coming out in September 2021). That she’s working on an adult novel, and is discovering new ways to be in this world.

The COVID-19 pandemic and the Trump presidency, as well as the 2020 presidential election, has asked me to take a good look once again and where I’m at and where I want to be. Who I want to be, and how I want to show up for my fellow humans.

It’s been challenging to navigate balancing the uncertainty of a creative’s livelihood with a world that feels more uncertain than ever. To work with so much individual and collective emotional turmoil. To keep the metaphoric - and literal - lights on.

It’s tough right now. Understatement of the year. But here’s the thing: reading this post I’d written in Spring 2017 has shown me that I am capable of weathering the storms. That even at times when my creativity felt imperiled, I am not seeing the fruits of that labor of love toward myself, my curiosity, and my work. Proof pudding.

As Thich Nhat Hanh says, “No mud, not lotus.”

And so:


The space between breaths has become ever richer and each transition is an invitation to being right here, right now, working with what is on offer and letting all of it be fertile soil for my creativity.


I’m here for it.


Come what may.

Photo of author with words Breathe. Write. Repeat.
 

Tonglen For Writers

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One of the tools that has been supporting me most as my creativity and desire to write waxes and wanes amidst the current global crisis is a Buddhist mindfulness practice called tonglen.

Tonglen is something you can do on the spot, in the moment or as a longer, more intentional form of meditation. It’s so great because it’s there for you whenever you need it.


It’s a counter-intuitive process where you actually invite and breathe in all the bad stuff you or others are feeling—you really take it in. But that’s just the first step. Once you breathe in this negative, gnarly stuff, you breathe out something wonderful: relief, security, health, freshness.

What this does is both offer you some release of inner tension and emotional turmoil while reminding you that you're not alone. That writers all over the planet are feeling just as muddled as you. And this realization can, eventually, ease you out of that moment or even your season of creative doldrums.



In practice, it looks something like this:



You’re sitting at your desk or in your kitchen or your cramped apartment filled to bursting with your family, sheltering in place or trying to stay alive out there in the wild. You’re going a bit nuts. A feeling of despair spreads over you. You’ll never have creative flow again. You’ll never be published now that the economy has tanked. Everyone else is being productive while you’re sitting here in creative sludge.


Step One

As soon as you are mindful of this feeling, take a pause. Think about all the other writers around the world who almost certainly are feeling the same way you are right now. Thousands, millions, of writers who are desperate and scared and haven’t written in months and they are tearing their hair out and dying to write, but more afraid of dying from COVID-19.


Step Two

As crazy as it sounds, breathe all of that in. Your suffering and that of all the writers who feel just this way. You’re not alone! This suffering that feels so big and heavy, you can handle it because all these writers around the world are carrying this same suffering with you. So you do your part, you shoulder this collective burden alongside all your fellow writers and you breathe in the tightness in your chest and the coldness in your belly and the panic crawling up your throat. You invite it in and you let it fill you.



Step Three: (This is the yummy part)

When you’re full to bursting: plot twist! You breathe out what you wish for yourself and all these writers. On a long, delicious exhale, you breathe out flow, freshness, enchantment, lightness, health, book deals. You send this out to yourself and all these writers, your wishes on a breath of goodwill. GOOD particles, far enough away that they’re safe for all the writers everywhere to breathe in.



Step Four

You get back on with your life. Maybe you write that day. Maybe you don’t. Maybe the panic returns later (okay, so now you do tonglen again - this isn’t a one and done).



The thing about tonglen I love is that it reminds me that whatever I’m feeling, no matter how heavy it is, I’m not the only person feeling this way.

So often we get to thinking our pain is singular. That no one else feels as we do. We feel ashamed of our pain or confused by it. We don’t know how to work with it, so it just gets bigger and bigger.



This is what leads to seasons of feeling creatively stuck. And that sense of being trapped between wanting to write and actually writing lingers—we can’t seem to find our way out—because we don’t have the tools to get free.



Tonglen is a tool to get free when you’re creatively stuck and your flow is a trickle at best, a dry well at worse.

 
Meditation and tonglen are well-tested methods for training in adaptability.
— Pema Chödrön, Buddhist writer and teacher




The more you engage in practices like tonglen, the better able you are to go with the flow.
To adapt to whatever challenging circumstances are keeping you from your ideal writing life, whether those circumstances are internal (Inner Critic and such) or external (pandemics, divorce, day job woes).



As writers, being fleet of foot is a make-or-break skill. When we get good at rolling with the punches—and there are many in the writing life—we’re better able to stay on our feet the next time a rejection or dry spell or terrible review comes in.



I don’t believe that all the writers in the world necessarily feel my goodwill as I’m doing tonglen. But I believe many of them feel after I do this practice. Case in point: you feel it now, as you’re reading this post, right? And you’ll be inspired if I can get through my own stuckness and back to the page during dry seasons to do some tonglen on your own too. Hey, you’ll take anything. And then you’ll get unstuck or less stuck, and this will inspire another writer and so on and so forth to get unstuck too. Maybe with tonglen or with some other tool.



But how does this practice get us unstuck? How can breathing in and out actually shift us out of creative dry spots?


We get unstuck because tonglen invites us to become a friend to what’s troubling us. To curiously and compassionately engage with it, instead of pushing it away, or self-medicating. With the latter, you know that stuff just rears its ugly head later. Maybe as a massive creative disappointment or an inability to stay aligned with your dreams. Resentment, fear, the Inner Critic having a heyday. With tonglen, we deal with what we’re feeling head on, but in a way that’s nourishing and gentle. It’s not time consuming or overwhelming as a practice. We don’t need to “learn” or “win” a new thing. It’s free. It’s as easy as, well, breathing.

The most beautiful part of tonglen, though, is that it reminds us that we are not alone.
No matter how big your pain is, knowing you’re not the only person experiencing it is immeasurably comforting. And that comfort, it loosens some of those bands of panic and fear and self-doubt that are wrapped so tightly around us. We can breathe a bit easier. Sitting down to the page is a little less difficult. We take our fear less seriously. Silly fear. Tricks are for kids.

Eventually, we write.



Our collective suffering as writers can also be our collective liberation.

 
Rather than beating ourselves up, we can use our personal stuckness as a stepping stone to understanding what people are up against all over the world.
— Pema Chödrön

Watch me blow your mind: Isn’t that what our job is as writers? To be able to understand what people are up against and then write about it?

This means that tonglen doesn’t just help you get to the page—it helps you while you’re on it. It works the writing muscles you need to tell emotionally resonant stories.

Tonglen As Sanctuary

I always encourage the writers I work with to find ways for their writing to be the harbor, not the storm.

If you’re having trouble getting to the page right now, tonglen can be that harbor where you can safely dock your creativity until you’re ready to take it out on the open seas.

When feelings of panic, despair, overwhelm, etc. arise within you (whether you're writing or not), you're invited to breathe it all in. You breathe it in for you, for the writer in Japan and in Italy and in Russia and Kenya and Mexico and Australia. All writers everywhere. All the writers who are feeling exactly as you are. Because they are.



Then, you breathe out RELIEF. Freshness. Flow. Sanctuary. Not just for you, but for ALL writers who are in your same boat.

Sounds great, right?

There’s more where that came from:



To go deeper into this practice, you can read this short article by the queen of tonglen, Buddhist teacher Pema Chödrön. She writes wonderfully about tonglen, so if this practice really resonates with you, I highly recommend getting her book When Things Fall Apart. It’s a must-have for all writers, anyway.


A similar practice and one more widely known is that of lovingkindness, or mētta. I created a Lovingkindness For Writers meditation in Insight Timer that you can check out too, if that’s of use.


Wherever you are right now, I’m breathing out sanctuary, flow, enchantment, rest, and love.

For all of us.

 

Hold Your Seat

 
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Note: This post was originally published on October 14, 2017 on an old blog of mine. I'm posting it below in its original form (I no longer live in NYC, there's a global pandemic currently on, etc.)

 

A couple days ago I had an experience that happens all too often as a meditator (and writer who enjoys silence while ruminating) in NYC. I sit down on my cushion all ready to get my calm on when the jackhammers start right outside my window. Oh to live in Brooklyn in 2017 when everyone and their mother is gut renovating buildings or tearing them down to build overpriced condos. I’ve lived here for over four years and – I shit you not – there has been construction in close proximity to my building pretty much every single day. As a writer who works from home, I’ve had to make relative peace with this.

I am now an expert in white noise sound mixing and, when that fails, I push in the earplugs. Construction symphonies are an annoying soundtrack when you’re writing, to be sure, but they’re really REALLY crazy making when you’re trying to meditate. There’s a reason (most) monasteries are way up in the mountains, accessible only via dirt paths wide enough to let a yak through, and why writers fantasize about cottages at the end of the world to finish their novels in.


So here I am on my cushion and I have two choices: give up on sitting until much later or roll with it and hold my seat. Keep in mind that after sitting, I’ll have to start writing and, so, unless I’m going to pack up and go to a coffeehouse, there’s not a whole lot I can do to control this situation.

If there’s one thing being a meditator has taught me, it’s learning to be in the present, to accept what is happening without allowing events to control my emotions or hijack what little chill I have.

When we’re on the cushion, we practice this in various ways: instead of railing against my neighbor’s loud music or the jackhammers or the roar of loud trucks going up 20th, I try to just acknowledge what’s happening and return to focusing on my breath. If I feel annoyed, I sit with that feeling. I let the emotion be there, locating where it rests in my body (usually my chest and throat) and just ride it out–instead of letting the emotion ride me. In meditation, we call this “holding our seat.” It means that we don’t throw in the towel if a meditation session is uncomfortable. We stay even if the jackhammers start or we have an uncontrollable itch between our shoulder blades or we’re suddenly experiencing strong emotion.

We stay on the cushion. We stay in the present. We don’t bail. We hold our seat.


On this particular day, I held my seat. I accepted the situation as it was and by the time the gong rang on my meditation timer, it was all good. Sure, it would have been nice if the only sound was a bubbling brook and bees buzzing in warm sunshine, but I bet even then I would have found * something * to take issue with. And there’s this, too: we don’t judge our meditation sessions. If our minds were racing the whole time, okay. If we experienced enlightenment, okay. As long as we held our seat, it’s a win. The same goes for writing.

As long as you hold your seat and don’t let distractions or not feeling it pull you away from your writer’s seat, the writing session is a win.

As it was, I opened my eyes more relaxed, centered, and grounded than when I sat on the cushion thirty minutes before, and I call that a win.  I stood, stretched, then sat at my desk, opened Scrivener, and started writing from that place of relative balance. The jackhammers eventually stopped, but I didn’t. I wrote for hours.


Before I started meditating, I would have let my anger and frustration over that noise build. I would have abandoned my plans for meditation and gone into a whole inner rant about fuck this city and why can’t these rich assholes stop building condos and it’s impossible to live here as an artist, I can’t handle this noise and my apartment is too small and now I’ll never write another book and so I won’t be able to pay rent and I’ll be evicted…and…and…The incident might have ruined my whole day and certainly would have made it damn near impossible to focus on my book once I sat down to write. I would have worked myself into an emotional tizzy, allowing one jackhammer to instigate an existential crisis.

But because I’m committed to my practice and because meditation is training for life, I was able to simply see those jackhammers as part of the landscape of Now. And, like it or not, I was in that landscape, too.

As so often happens, what I experience on the cushion has a ripple effect in my writing life. I’m working on a couple of books right now, both of which I love and both of which are complicated for very different reasons. In those moments when I’m staring at the screen and feeling that familiar tension and frustration arise (why can’t I figure this character / plot out?!), I have my training on the cushion to fall back on.

I allow myself to feel that inner turmoil, locating it in my body and accepting it as part of the landscape. I don’t let it run me or turn into the spark for a wildfire of shame, anger, fear, comparison and the million other frustrations that can happen when we’re sitting in front of our screens. Just like when the jackhammers started when I was on the cushion, I accept what’s happening now–and what’s happening now is I have no idea what to write next. But because of my training on the cushion, I know that this snag is temporary because everything is impermanent: the good and the bad. I know this frustration won’t last because nothing lasts. I know, as when I sat on the cushion, that if I hold my seat and accept what’s happening, I will be the better for it.


And so will my writing.

 
 

Halting Your Thought Traffic

 
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Who am I,
Standing in the midst of this
thought traffic?

— Rumi

As we struggle to focus and write during COVID19, mindfulness and meditation are more helpful than ever to help us manage all the thought traffic that leaves us stuck creatively. These practices are what bring us back to ourselves.

Writer wellness = Intention + Devotion x Community

My husband’s grandmother went to mass pretty much every day of her life, and I think there’s a lot to be learned from that devotion. We can also consider the intentionality a dancer brings to the barre in class each day, even if they’re a prima ballerina, or how a musician will work their cello eight hours a day. As writers, we can build strong artistic habits ourselves. But it must start with devotion.

So how do we cultivate intention and devotion?

  • Showing up.

  • State out loud why you are or aren’t writing that day in order to set your intention and keep yourself honest. (“I’m writing today because…” or “I’m not writing today because…”).

  • Gratitude (check out the hand blessing meditation on the recording): For your hands, your literacy, this writing tool you’ve got, your imagination, etc.

  • Ritual: Light a candle, read a poem, do something that makes your time at the page sacred, set apart

  • Transitions: Meditate beforehand, or do some kind of ritual (as above) to ease from non-writing time to writing time

  • I spoke about how doing the Morning Pages from The Artist Way is a great practice, as well. You start your day off with words and emptying your mind. Win/win.

But a key practice? TRUST.

How do we trust ourselves as writers?

How do we cultivate authority and ditch arrogance? Basically, how do we know when to trust our guts and ignore feedback that doesn’t resonate with us.

As usual, my answer comes back to meditation and mindfulness.

The more that we tend to our minds by creating more inner expansiveness, and the more that we listen to our bodies, the better we’re able to understand where our North Stars are pointing. We can feel if something is tight and constricted (that’s a NO) versus warm and open and loose (that’s a YES). By decluttering our minds, we create more space, more bandwidth for our creativity. And the more we create, the more we set a foundation for trusting ourselves. We begin to know what works and what doesn’t. We have our own direct, lived experience to look at as opposed to just taking in what the million craft books and classes and talks tell us we “should” do as writers.

Even with my own advice, you have to try it - don’t just take my word for it. And if it doesn’t work for you, then ditch it!

Below is one quick mindfulness tool to begin cultivating some inner awareness, tending to your spaciousness. If you're like me, your mind is going a mile-a-minute all the time. You're running numbers, rehearsing for a conversation, lost in story lines or personal drama, going over the To Do list, obsessing about your career or social or - sometimes, if you're lucky - thinking about your new book.

It's a lot of thought traffic. All of this runs us, and runs us down. It's exhausting. And it doesn't cultivate the inner spaciousness we need to get our stories onto the page. This is where a bit of mindfulness comes in handy.

 



Hit Pause

  • As soon as you become aware of your thought traffic, first note it: "Thought traffic." As in fantasy novels, when you name something, it loses some of its power over you.

  • Direct your attention away from your thoughts and onto the physical sensation of your clothes on your body. Your hair on your head. Curl your toes or flex your feet to feel the ground beneath your feet. What does the jewelry on your body feel like, that weight? Notice the temperature - warm or cool.

  • The Pause can last as long as you wish. Even if it's just ten or twenty seconds, it's a mindful break in your thought traffic.

  • Do this every time you become aware of your thought traffic.

  • It might not seem like much, but what you'll notice is, over time: less thought traffic. More inner spaciousness. It won't happen all at once.

  • Don't take my word for it. See for yourself. Give yourself the gift of being truly aware of your one wild precious life.

  • Note: You can also hit Pause with sounds. Tuning into the sounds around you. I find external objects of meditation easier for The Pause, because it really launches you out of your headspace, but you can absolutely do this by focusing on your breath - 5 or 10 ten nice intentional breaths or just focusing on your breath for a bit as you breathe naturally.

  • If you struggle even noticing when you need to hit pause because you’re a victim of what Thich Nhat Hanh calls “habit energy” - habits that you do without thinking - then be practive and either set alarms on your phone to have some intentional pauses or always pause when you’re in a transition (such as when you go to the bathroom, brush your teeth, stand up, etc.).

 

I hope this helps as you navigate the ups and downs of the writer’s life! Courage, dear hearts.

 

Writer, You've Been Training For This

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I hope you're healthy. I hope your heart isn't hurting. And, either way, I hope you know that you're not alone (but I will guard your solitude, if you desperately wish you were).

First: Permission not to write right now.

Second: Permission TO write right now.


Either one is A-Okay. The world needs people who are doing what lights them up - all the time, every day, and especially now. If writing lights you up, do it. If it doesn't, then why torture yourself? (Or us). Do what feels like a YES, like YUM, like MORE PLEASE.

This social upheaval is a season. Either it will be okay, or it will pass. (My new favorite Norwegian proverb. Actually, the only Norwegian proverb I know). Also: All. Things. Pass. Do you know anything that doesn't?


Regardless of where you're at with your writing right now, I come bearing good news:

As a writer, you have been training for the world to fall apart your whole writing life. Because uncertainty is what we writers swim in.

 

From not knowing the outcome of a story to whether or not that story will sell to being uncertain as to what will happen inside you or on the page each and every time you sit down to write. Will the story come together or fall apart? Will the Inner Critic win today? Will you be deep in flow? Will you give up? Will you be interrupted? Will you remember why you do this in the first place?

 

The uncertainty we experience as writers has often been painful. But it turns out, it's our superpower. Being a writer is one of the least certain jobs or passions you could ever have. So in times of global uncertainty (and, camerado, ALL of life is uncertain), you are positioning yourself to more elegantly navigate that feeling of groundlessness. And guess what? From a physics standpoint, we--the entire universe--is in a perpetual state of free fall. Moments like this, when we share and have each other's backs so we can write in community are how we catch each other along the way.



If there's anything I've learned as a writer, it's that the more I relax into uncertainty instead of fight it, the more I feel like a steady ship's captain in a storm.

I've had so much practice with the rug being pulled out from under me. I've become so accustomed to having to pivot when I reach story tangles and career roadblocks and rejection and just the sheer not knowing if my gambles will pay off.

Case in point:

I have a book coming out on April 7th. When all the bookstores are closed. And you know what? I'm bummed sure, but I'm okay. I really am. (But, also, I hope you snag a copy. This one hits all the sweet spots we need right now about what to do when things fall apart) I'm holding fast to my love of the book itself and I can let everything else go. I can't control what happens. I can only show up, do right by the work, and then let go. (It's a paradox, isn't it? You must let go to hold fast.)



What's kept me steering through the storms of uncertainty is my love of words.

Writing them and reading them. Even if I just have a few minutes in a day to get some words down, even if that's all I have, I've reconnected to what keeps me from being thrown overboard. I've held fast. To myself. To my dreams. To how I best show up in this world and serve it.



Gifts From Me To You Right Now:

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Build the writing life you long for.

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In this month's Rough Draft, I’ve got the perfect writing process/exercise for when you're feeling overwhelmed, mindfulness hacks for creatives, and loads of exploratory questions to find what feels most delicious to you right now.


And if you want to jump on this Sunday's free Dandywood Circle call with me to talk all things writing during social distancing, you’ll get the link right when you sign up for the newsletter.



Sunday at 2:00 PM EST. A recording of the call will be available on the homebound resources page later that day, in case you miss it.

Send me an email with any questions you want answered, or ask on the call.

A little heads up: I've been building a community for us all on Mighty Networks for some time now. It's not ready yet, but I can't WAIT to share it with you when it is. Just know it's coming SOON. Email me if you have any wish lists for the ultimate writing sisterhood.

Hold fast, friends.