The forest smells different when you travel. High desert dryness brings out a different fragrance than the moist, mossy Oregon Coast. I miss the salty tang of ocean air, but I love the smell of Bristlecone Pine and sagebrush in Southern Utah. How can I love one and miss the other at the same time?

I hear so many people complain about the cold of winter — until the intense heat of summer comes. Practicing mindfulness can help us choose to be grateful for what we had, AND what we have and even things to come.

Life changes constantly. We see some changes as pleasant, and some not so much. We tend to avoid feelings we consider to be unpleasant, but in doing so we can lose out on so much of our experience in this life. Do you have a loved one who has passed away? It may hurt to think of them, so you choose not to reminisce about the good times. I want to see my grandchildren more. I miss them. By being mindful of those feelings and experiencing them to their depths we can also experience the heights. This form of gratitude helps us honor each moment as it comes…and goes.

It’s possible to miss many things. When we lose a physical ability, move from an area we love, get older, change financial situations, or experience loss of any kind, we may fall into sadness and depression that gets stuck. At it’s extreme, every lost day becomes the cause of despair.

The True Freedom series will include gratitude (a major antidote to depression), grief processing, and accommodation for physical change brainstorming exercises. Love and Connection is one of the six human needs. When we have something we love and lose it, it can be painful.

Try this:

Loving Kindness meditation.

Get comfortable and settled in a lifted, and relaxed posture. Start to recognize your breath going in and out of your body. When thoughts arise (and they will!), as soon as you notice them, simply come back to your breath. Start to direct your breathing to the heart. What an amazing organ it is! All day, every day it is working for you. See if you can raise a feeling of gratitude for all it has done, is doing, and will do for you.

Let a gentle smile lift the corners of your mouth as you bring to mind someone you love so very much, especially where it is uncomplicated, easy love. This can be a beloved pet, a grandchild, child, friend, or even your favorite plant! Let the feeling of love grow and expand as you breathe it directly into your heart. Repeat in your mind: I wish you health and happiness. I wish you safety and peace. I wish you joy and love.

See if you can extend that love outward, like a protective bubble over your family, your city, your country and even the world. Each time you move outward repeat the wishes and feel it in your heart. The order and even the words don’t matter as much as the emotion you nurture. Include yourself in the bubble. If sadness or melancholy arises, recognize it as a form of love. Send it some compassion and continue, ending again with the original image you brought to mind.

I look forward to doing a guided video of this meditation in the True Freedom series. I hope you’ll join us!