Making and Using Kefir

kefirAwhile ago a friend asked me for my tips on how I keep my milk kefir. I’ve had more failures than successes with kefir over the years, so I really understand where she’s coming from. To be honest, I think my current state of kefir success is due entirely to the luck of my current needs matching up with the process.

At the end of this article I have a tip sheet compiled from the info in the post–for those who are in a hurry, or familiar with kefir and just want the quick version!

What is kefir?

Let me back up for a moment and just review what in the world kefir actually is. There is a lot of lore around kefir, as with all of the various pass-along ferments such as kombucha, sourdough, “friendship bread”, and so on. Kefir, like kombucha, is made with a SCOBY–a Symbiotic Colony Of Bacteria and Yeast–that lives and grows, in this case, in milk. The kefir SCOBY needs dairy milk to stay alive, but can apparently be switched between dairy and non-dairy milk for anyone who can tolerate some dairy but prefers to consume other milks, as long as it regularly spends some time in a dairy environment.

Like kombucha and yogurt, kefir is a source of probiotics, friendly bacteria that help our digestion, and other processes in our bodies. While the science around whether it is possible to permanently change our gut microbiome through ingesting probiotics is spotty, I have read evidence that shows ingesting probiotics does keep us healthier.

In taste, kefir is a little like yogurt, but with a “fresher”, “cleaner” taste. For myself, after years of enjoying yogurt, I don’t really enjoy kefir straight-up, but I use mine in smoothies and don’t notice a bit of difference.

Some people can react to the high probiotic count in homemade kefir. It is very fresh and has literally billions of healthy bacteria. I have read suggestions of starting with a tablespoon a day, and then increasing by tablespoon once you find you can tolerate it.

For myself, I find that having my kefir-based smoothie in the morning feels great, whereas the few times I’ve tried to have a smoothie for a snack later in the day, it has hurt my stomach. I don’t know the reason for this, but now that I’ve noticed the trend, I make sure to keep my kefir consumption to the morning only.

Kefir vs. Yogurt

So, if kefir is so similar to yogurt, why in the world should you switch to making kefir?

The answer is simple: as in, kefir is so simple to make. The kefir culture is mesophilic, which means that, unlike yogurt, the culture grows in the moderate temperatures of your countertop. The upshot? Making kefir doesn’t require a pot, thermometer, stove-top or warmer. It’s as simple as pouring and walking away.

And as you likely already know, making your own dairy-based probiotics is SO MUCH CHEAPER than buying them, either in food or pill form. My daily kefir only costs me about 38 cents, and it is a food source as well, not just a vitamin.

Also, when you make your own fermented dairy you eliminate the plastic packaging that most purchased yogurts and kefir drinks are sold in.

My Way with Kefir

I think this is the third or fourth time I’ve tried to make kefir work for me, and this time it is working! Here is what is working for me, and a few tips on what I’ve learned through my trials and errors.

The key to kefir success seems to lie using it on a regular daily basis. Unlike kombucha, a slower-fermenting SCOBY, kefir seems to be somewhat less resilient, and I notice it is much, much happier with a daily refreshing of milk.

From what I’ve read, this is also likely what keeps kefir safe, as with such regular switching to a clean container, and fresh clean milk, it seems to be much less likely to get contaminated than kombucha.

If you are going to be traveling and have to break your kefir routine, you can put your refreshed SCOBY in the fridge for a few days. I’ve been told the ratio is 1 tbsp kefir to 1 cup milk, and that should be fine for 1 week. I find that even leaving it and refrigerating for a day or two leaves my kefir sluggish; however, a few days of daily refreshing and use has always perked it back up.

Keep in mind this is an occasional lapse, within a regular daily use pattern: if you are not using it daily, you may not find success. I think that was my biggest problem in the past. That, and I tried to ferment too much milk with too few grains, not realizing the 1 tbsp to 1 cup ratio was the best.

Daily Routine

I keep my kefir in a mason jar on the counter, covered with a paper coffee filter secured with an elastic band. I make and use about a cup of kefir each day, using it in my morning smoothie.

Every morning I scoop the SCOBY from its current container into a clean mason jar with a plastic spoon, and pour a cup of fresh milk over it. I then pour the finished kefir from the original jar into my Magic Bullet jar for my smoothie. I use 2% local non-organic milk, but you can use any kind of dairy milk you prefer.

In this way, my SCOBY grows, and I’ve found once every couple of months or sooner I am able to split off a chunk to share with a friend. I love this culture sharing aspect of kefir, but if you are not inclined, the grains can be composted instead. I don’t have data on the safety of consuming them.

The ratio I was told when I got my grains was a tablespoon of SCOBY to a cup of milk. This ratio works well, but as the SCOBY grows, the fermentation speeds up. Warmer weather or a warmer environment also speeds up the fermentation. I have heard the word “overfermented” applied to kefir, but I don’t believe there is any problem or danger with consuming overfermented kefir. It does get more sour, and some people won’t like it, but in my smoothie I don’t really notice.

However, when I notice that my kefir is overfermenting in 24 hours, it tells me that my SCOBY has grown bigger than my needs, and it is time once again to share.

Kefir Tip Sheet

  • ratio is 1 tbsp SCOBY to 1 cup milk
  • kefir works best when refreshed every single day
  • when SCOBY doubles in size, you can split it off, give half away to a friend, and go back to your 1 tbsp to 1 cup ratio
  • you can refrigerate it in fresh milk for up to a week, though it will likely be sluggish for a few days
  • revive and re-invigorate your kefir with several days of daily refreshes
  • kefir may like higher-fat milk, so when dealing with sluggish kefir, a shot of cream may help to liven it up
  • use a fresh clean jar each day
  • cover with a breathable cover like a paper coffee filter secured with an elastic band, to keep out contaminants
  • if you are not used to kefir, start with 1 tbsp, and increase the next day, to see how your body tolerates it
  • I have found kefir can make me feel gross if I consume it later in the day, but in the morning it gives me no problems
  • Fermentation time is related to temperature. It will go faster in the warmer months, and slower in the cooler months.
  • in the cooler months it may benefit from being located near the stove
  • the warmer temperatures will also make the SCOBY grow faster
  • I’ve read that you should never touch your SCOBY with metal. However, stainless steel once in awhile shouldn’t be a problem. I do use a plastic spoon to scoop it out when I have one available.
  • there is a ton of kefir information out there on the internet. A good place to start is Cultures For Health.
  • It is more than likely you can find a source for a free SCOBY where you live. Try Google, CraigsList, Kijiji, Facebook, or word of mouth. There are also many folks who sell their grains, which can be great if you want a reliable source. Due to the fact that kefir seems to really like daily attention, I would try to find a local source rather than get one shipped through the mail, but there are several places that will guarantee their shipments.

Good luck everyone! And please let me know if you have any other tips, or any other questions about making kefir!

Frugal Daily: a near-daily newsletter for frugal tips

In order to keep myself on a frugal track to financial success, I’ve decided to experiment with writing a daily tip newsletter.

As a reader of my blog, you probably know I’m a former homeschooler. You probably also know that I’m still holding on to the dream of being able to homeschool again some time in the future. But to do that, first I have just one more loan to pay off! So, I figured I would help us both at the same time, by writing daily tips to keep everyone focused on our goals.

What this newsletter will be:

– a daily or near-daily email sent through MailChimp, containing one tip to live more frugally.
– easy to subscribe or unsubscribe to
– quick, short and useful
– mostly my own ideas, but I may occasionally link to really helpful online content

What this newsletter will not be:

– a channel for selling anything. Really. I’m not going to link to affiliates or bundles or email-grabbing “freebie deals”. I have a small readership, a full-time job, and a busy life. It isn’t really worth my while to try to make money that way at this time. If this ever changes, I will let you know, and you’ll have the chance to unsubscribe easy-peasy. This newsletter is just one more tool to keep me focused on my goals of paying off debt, saving money and making my dream a reality. Okay, if I ever write a book or create a course, I WILL let you know! But no third-party stuff for sale.
– a forever deal. If I get bored, I will stop writing it. And if I make my dream a reality and am able to start homeschooling again, I might not have time to keep up with frugality tips! You never know–but there are no guarantees!
– information about couponining

If you are interested in receiving these tips, please click here to sign up. It’s super easy: all you have to do is enter your email address. And you can unsubscribe easily too just in case you ever win the lottery!

Sign up for Frugal Daily!

One Word for 2017

savor-tea-565x510

If you’ve been a reader for awhile, you know that I love New Year’s traditions! I love the idea of starting fresh, of re-focusing and re-energizing. One tradition I have carried forward for a few years now is choosing one word to summarize and bring focus to the goals one holds for the year ahead.

In 2011, my word was Focus.

In 2014, I chose three words: Create, Engage and Grace.

In 2015, my word was Revive.

And this year?

This year feels different. For the first year ever, I really didn’t have anything I was wanting or craving for Christmas or my birthday. What I wanted most of all, was to spend time with my family and friends doing simple seasonal things like sliding, singing carols and making cookies. I was blessed to give and receive some lovely gifts, but it was the get-togethers, and the calm times at home that I will remember.

This past year I’ve come across study after study showing how the practice of holding on to good thoughts, experiences, tastes and even memories, can increase people’s joy and happiness. The very concept here is deep and powerful. Its very nature begs a thoughtful and studied response.

And so, my word for 2017 is Savour.

I love this word, and I love the sense of grateful anticipation that it brings me. Grateful anticipation might seem like an expression that’s looking both forward and backwards, but what I am talking about looking forward to practicing gratitude for all the small gifts each day brings. I don’t take them for granted, but I do know there are a thousand things to be grateful for in each day we live.

Savouring and gratitude are clearly linked, but savouring seems even more joyful, murmuring for us to snuggle deeper into our experiences, breath in the aromas, hug a little longer–and end with a promise of savouring again, in delicious memories. The more we savour the moment, the longer and more clearly it lives inside us.

Savouring brings us inside the moment as we mindfully deepen our awareness of what is happening NOW. It is definitely a mindfulness meditation practice. And in this way it is also a prayer, a turning toward and appreciating the gifts that are given bountifully each day.

Savouring combats worrying, the negative headspace I too often find myself in. Worrying is about the future or the past, while savouring brings us into the positive stuff going on in the present moment. I’ve read–and experience tells me this is true!–that you can’t end a negative thought pattern or habit without replacing it with a positive one: I will aim to replace my worrying with savouring whenever I catch myself.

Savouring is also frugal, as it adds to the value to whatever we are doing. We are doing something nice, and we are aware that we are doing something nice. We are building a conscious memory that we can turn to again and again, so the experience goes deeper, and lasts longer, than if we just sail on through. Sure, the ticket costs the same, but each time we savour the memory–of that meal, that holiday, that moment of laughter shared with a friend–we get more and more value from that experience. Savouring each experience fully leads us away from mindless consumption, saving money and resources in the long run.

Now I know that I am not going to suddenly enter into a permanent state of rapture, savouring each second of being alive. Some things we just have to get through. And really, it can be mentally exhausting to be fully present in each moment! But I look forward to returning again and again to the present moment, and finding new ways to savour the tastes, aromas, sensations and experiences that I may be blessed with in 2017.

Got Debt? #SpenditDown

money-wallet-by-401k-2012-modified

A few weeks ago I shared my “Five Tricks for Painless Debt Payoff“. Right after posting it, I put the tricks to use here at home. I quickly found out that one of those tricks stood out for me above all others. It has led me to pay off hundreds of dollars of our debt this month, putting us ahead of our expected freedom date, and saving us significant amounts of interest.

The surprisingly useful trick was #3:

Whenever you decide not to make a purchase, immediately take that amount and put it towards the debt.

Or as we’ve come to call it, #SpenditDown.

What we’ve discovered is, the effect of SpendingitDown actually carries the same feeling of momentary euphoria that buying something does, with the added bonus of improving our financial situation.

How does it work? It’s really easy. Every time you are about to buy something “extra”, stop, figure out what you almost spent, and immediately put that amount toward your debt. Then high-five the nearest person.

For example:

  • Tempted to order pizza? Make home-made, take $25 and #SpenditDown.
  • About to stop at Bulk Barn for a post-library treat? Go home and eat chocolate chips, take $15 and #SpenditDown.
  • Longing for a fancy bar of soap? Use up what you’ve got in the cupboard, take $6 and #SpenditDown.

You may have to try it to believe it, but it’s actually fun for the whole family! The kids were thrilled that I let them #SpenditDown after we opted for home-made popcorn instead of making a trip to the corner store for chips. I logged into my online banking, my little guy dutifully typed in $5, and I invited him to hit enter. When it was my daughter’s turn, she looked up with a twinkle in her eye, typed in 1-5, and hit enter. Really, it was more fun than an extra toy at the second-hand store.

One day we opted against another corner store trip, and my son asked in his sweet 7-year-old voice, “Mommy, can I Spend it Down?”

I think the success of this method is that it gives a reason and a framework for diverting funds towards paying off debt. You don’t even realize how much extra you’re spending until you start playing the game. It disrupts automatic habits of spending, while actually making you feel *good* instead of guilty, and at the same time, making progress toward debt freedom.

Without a reason and a framework, you will always tell yourself, “We will just put all our extra money toward our debt.” The problem is, in reality,

THERE IS NO SUCH THING AS EXTRA MONEY!

When it comes to the end of the month, if you’re anything like me, there’s never much extra left over, and if there is, it’s hard to justify putting it toward debt when “you never know if you might need it”.

By playing the game, you have a chance every day to put extra funds towards your debt.

So, we’ve been having a lot of fun with this. The surprising thing was, when I did my big Debt Repayment Round-Up, I only saw this method mentioned in one or two articles.

The world needs to learn how to #SpenditDown! Will you help me by posting when you decide to #SpenditDown? You can link back to this post so people know what you’re talking about, and help me inspire a revolution of debt freedom!

Which Way?

fiery-sky-with-wordsSo, this might surprise a few people (especially people who knew me 10 years or longer ago), but I am currently in the process of making a big decision. A decision I never expected to be making: whether or not I should enter the ministry. Like, to become a Christian minister in the United Church of Canada. Not a choice I ever dreamed or imagine I would be facing, but here it is.

It is a very hard thing, to decide–to discern–one’s calling. Is it to parenthood? Is it to secular leadership? Political or community leadership? Is it to freelance work? To being a keeper of the home? (Okay, I’m definitely not called to this one, though it might help us all out a little bit!)

I have many of the gifts that are required by a minister: I am a good listener. I understand the admin work required. I enjoy wrestling with engaging texts, and I enjoy speaking in front of people. I am inspired by sharing my values and encouraging people to believe that things can get better. I also have a handful of people who think I can do this thing, and who are willing to support me through their time, attention and effort.

And yet, I have so many questions, so many concerns. Can I do this work, and still be the parent I want to be? Will becoming a Minister mean that suddenly everything I say will be interpreted through that lens? That people who think all Christians are stupid, or judgmental, or bigoted, will then assume that I am stupid, judgmental and bigoted? Will I ever get to be at home?

That’s a real mix of questions, both mundane and political, but the two foremost concerns are around my family, and my audience. I want to be here for my family, especially with my daughter on the brink of the tender tween years. I don’t want to be taken away with meetings, faraway coursework, or even writing papers. I want to be *here* for both of them, with both of them, soaking up this one chance I get to be this close two two other humans. They are my whole world, and I won’t let a process undermine that.

As for my audience, I really don’t know how I feel about putting on that mantle of Minister. I have come to have great respect for ministers, but that has been a long journey, and a very personal one. I worry that by joining this huge organization called Church, my voice will be heard only by Christians, that people outside of the church will automatically filter me out — like I once filtered out people who called themselves Christian.

(It really is true that as you judge, so you will be judged.)

So here I am, near the start of this journey, trying to decide which way to go. I’ll let you know where my journey takes me, and I’d love to hear about yours.

Fierce Hope

purple-pink-cloudscape-edited

Today
and every day I believe in hope.

I fiercely believe in hope.

I believe in peace.

I believe in abundance. There is enough for all of us: enough love, enough food, enough money, enough hugs, enough jobs, enough. We have enough to share: we have to know what is enough, and we have to share our extra.

I believe in love.

I have seen the power of choosing peace and love in transforming relationships that could have gone sour and stayed there. Instead, they are now supportive and truly joyful. I made a choice, and luckily they responded, but I look back at what I did with pride: I made that. Choosing love and peace worked magic–on me as well as them.

I believe in loving someone first, and getting their story second, if at all.

I believe in forgiveness. The grace to witness failure, and allow things to start again, again and again.

I believe in the richness of diversity. I want to hear the stories, more and more stories, of where did you come from, and how did you get to this time and place, and how are things now? There is enough time to listen, and enough love to care, and enough space for your story and mine to exist together.

Today is the day we must start speaking our values. Writing them down. Articulating them to ourselves, our children, our friends, our neighbours.

Because these things, these simple things–Hope, Peace, Abundance, Love, Forgiveness, Diversity–they are stronger and they are better and they are more worthy than hate, anger, greed, fear, blame, grudges and exclusion.

Today, I hold fiercely onto hope.

Because in the face of hate
it gives us
power.

Debt Repayment Round-up

money-by-tax-credits-dot-net-copyright-2012-on-flickr

Since I posted my Five Tricks for Painless Debt Pay-off, I’ve been trying to put some of my own tricks to work. So far, number three is my favourite, and I have seen my small extra payments really adding up. I also applied #2, but I am worried that re-allocating my little cushion to pay off debt will leave us with nothing extra at Christmas time.

I am so motivated to pay off these debts that I want to harness the power of the interweeb to help me. So here, for my reading and yours, is a round-up of 20 of the internet’s best ideas for paying down debt faster.

11 Ways to Get Out of Debt Faster

I’ve been a fan of The Simple Dollars for decades! They give solid advice.

How One Woman Paid Off $23,000 of Debt in 15 Months

An inspiring story of one woman’s spending fast.

How to Pay Off Debt Fast with a Low Income

This one has links to a lot of other great resources. I’d say it’s definitely worth spending some time cruising around this blog.

Kick Debt’s Butt! How to Get Out of Debt On Your Own

This one is aimed at the under-30 demographic. Another inspiring story of a guy who paid off $80,000 in three years.

6 Ways to Get out of Debt Faster

This Canadian article has two ideas I haven’t seen elsewhere.

How to Pay Off Your Debt Faster And Save Money

Some ideas for paying off your mortgage faster, and how much money you will save by doing so.

How I Paid Off $90,000 in Debt in Three Years

Another story mainly aimed at young people. This young lady made some major shifts in her lifestyle in order to pay off her huge student debt.

How To Pay Off Debt Fast With The Stack Method

A solid description of a debt repayment plan from Lifehack.org

How I Paid Off $158,169 in Debt

An inspiring personal story about one woman’s journey out of debt, from Time magazine.

Debt Snowflaking – 25 Ways to Find Extra Money and Pay Down Debt

Lots of ideas for making a little extra cash to put towards your debt.

33 Proven Ways to Reduce Personal Debt

A couple who paid off $66,000 in debt gives their unconventional tips for reducing spending and reducing debt.

How to Pay off Debt Fast: The Most Efficient Method

A clear explanation of the “ladder method” of paying off debt, including a comparison with the “snowball method”.

The Psychological Trick That Will Help You Pay Off Debt Fast

A slightly different perspective is offered here. As the title indicates, this one gets into the psychology of debt repayment.

How to Trick Yourself Into Paying Off Your Credit Card Debt

Another one from the Huffington Post, this one gets into the nitty gritty of holding yourself back from excess spending.

HOW I PAID OFF $34,579 IN STUDENT LOANS IN UNDER 4 YEARS

Here is a cute one complete with comics! I liked how this blogger thought about prioritizing what was important in life.

How a simple family budget paid off $5000 of debt in 6 weeks

This one features an in-depth lesson on creating a family budget.

We Were Tired of Being Broke So We Paid Off $52K in 7 Months

Another personal story, this one from The Debt Myth, detailing how a couple used the snowball method to get out of debt quickly.

The 8 Mistakes We Made While Paying Off Debt

This article looks at debt repayment from a different perspective.

How I Paid Off $8,100 of Credit Card Debt in Just 3 Months

This blogger aggressively paid down her debt, and writes about the extreme spending cuts she imposed on herself.

A Fun Way to Pay Off Debt Faster!

Last but not least, a fun printable game for tracking your pay-down progress.

What I got from sifting through these articles is a major boost of motivation to pay off my own debts! Looking at what these families, couples and individuals have done, the techniques they’ve tried, and the solutions they’ve come up with, is very inspiring for my own situation. I highly recommend cruising through these sites, taking notes, and getting stoked on your own ability to crush your debt. I know you can do it! I’ve done it twice before, and I know I can do it again.

My Green Smoothie Recipe

smoothie-wordsHappy Monday morning folks!

On my way to work today I had a happy encounter with a man named Trenton. He’s a cancer survivor, and he asked me about my green smoothie. Trenton is working out to get fit, along with his 17yo son. He totally made my day when he asked me for my smoothie recipe, so I told him I’d blog it just for him! Here you go Trenton, this is for you!

Morning Smoothie

1 banana
a handful of strawberries (or other sweet fruit: apple, grapes, pear all work well)
1 cup kefir (could use yogurt)
1 tbsp chia seeds
1 tbsp flax seeds
1/4 tsp turmeric
1/4 tsp cinnamon
1 tbsp coconut oil
large handful chopped kale
water up to “max” line on Bullet, or enough water to make it liquidy

Blend, and enjoy!


I’ve been drinking this smoothie daily for the last few months, and I really love it. Here are some notes about the ingredients.

Bananas: This smoothie is best if some of the ingredients are frozen when you make it. I’ve had good luck with breaking up a bunch of bananas and freezing them on a tray, then storing the chunks in a baggie in the freezer. This makes for a nice cold smoothie, and allows you to take just the right amount of banana.

Strawberries: I like to use frozen sliced strawberries. I can get a nice big bag of organic ones from Costco for a much better price than the grocery store. This is something you can grow, but it takes a lot of area to grow a sizeable strawberry crop. I was also lucky to go strawberry picking in the early summer, so I kept back a few from that adventure for my smoothies (So delicious!!).

Kale: I grew a nice crop of kale this summer, so I was able to enjoy *Really* local kale for my smoothies! You can buy a big bag of chopped kale and throw it in the freezer for ready access through the week.

Kefir: I have been making my own kefir! Stay tuned for more on that!

Chia seeds: Chia seeds have a very high amount of Omega 3, and very low Omega 6, very good for the brain. Chia seeds get really thick once they’re blended up and mixed with a liquid, so you might have to adjust your quantities of chia and water to get a thickness you like. Too much chia or too little water, and you get something more like pudding, which is a little hard to drink. I like to put the seeds in after I add my kefir. If you put them in the bottom or over the bananas, they sometimes stick to the bottom of the cup, and miss out on the smoothie party.

Flax seeds: These are another good source of Omega 3s, and a good source of fibre.

Turmeric and Cinnamon: These are both touted as cancer-fighting ingredients, and they give the smoothie a nice flavour. Cinnamon can also add an impression of “sweetness” without added sugar.

Coconut Oil: Another healthy fat, which emulsifies and adds richness and a creamy mouthfeel. Coconut oil can also help to make fat-soluble vitamins available to your body. In the summer, when your coconut oil is liquid, try to add it to the top, otherwise it might harden onto the side of the cup and never make it into your smoothie. When it is hard in the cooler months, I like to layer it in with the seeds so it doesn’t stick to the blades.

I blogged about my Nutribullet just the other day. Well, this is the smoothie I’ve been making with it.

I’d love to hear other recipes, and your ingredient tips too! Let me know what you think in the comments!


Monday Mindfulness: One Moment Meditation App

I have heard over and over again that our inability to sit with discomfort is at the root of most dissatisfaction and anxiety. It causes addictions, ruins relationships, and leads to a lot of instability. How many of your decisions are made based on a desire to avoid pain, rejection, boredom, desperation or other discomfort? How would your life be different if you made decisions based on your values, or on the impact they would have on the earth, or on your loved ones?

I know my life would be vastly different. And these questions aren’t meant to judge you, because we ALL seek pleasure and avoid pain. We aren’t robots or monks (I’m assuming? I can’t imagine robots or monks would be interested in reading my blog!); pain, boredom and conflict will eventually *get* to us, and we will try to shift away.

What I hope for, in my life, and in my kids’ lives, is the ability in the millisecond before making that shift, to be able to make a choice. There isn’t a lot of room there, between the burn and the flinch, between the perceived insult and the angry yell.

With meditation, we get to create a space

meditation-by-spirit-fire
meditation” by Spirit-Fire, 2011

We can either choose to yell or maybe to take a deep breath instead and take a break, walk away, have a drink of water or look at a tree for a few minutes before coming back to the conversation. The space we create can allow us to choose our values.

When we meditate, we see all sorts of things pass by on the screen of our mind. They seem very important, until we say “Hmm” and let go and return to our breath. Letting go, over and over and over again, shows us that we CAN let go. And so, over time, we create a space where we can choose to let go.

Studies have shown that meditating actually causes changes in our brains, de-escalating emotions, and actually reducing pain. How remarkable! We can actually reduce our pain by learning to sit with pain. It turns out that what really increases our pain is the feeling, the belief, that we can’t handle it. When we bring compassion to our pain, it reduces the hurt. And all this can come from just sitting and breathing.

A simple practice

I’ve had an on-again-off-again meditation practice for over a decade, and what I love about meditating–most of which I learned from Thich Nhat Hanh–is its simplicity: Get comfortable. Set a timer. Breathe. Focus on your breathing. When your thoughts wander, let those thoughts go, and return your focus to your breathing. That’s it. No special position, just get comfortable. No special words; no words at all. So simple you can do it anywhere.

one-moment-meditationI have tried a few different meditation apps over the past year, but I hadn’t found one I liked until I tried One MomentMeditation. Many of them had music, guiding text or swirling colours. OMM has nothing fancy: just a timer for one minute, plus an optional warm-up and cool-down.

What I love about it is that it is almost impossible NOT to meditate with this app. Just one minute? How can you say no? And yet, even one minute seems like a deliciously long break in the middle of a stressful work day.

Even in one single minute we can learn how to bring compassion to our discomfort, boredom and pain. Even one minute a day can help reduce our pain, our anger and our sadness.

Even one minute can create space for us to choose our values.


I have no affiliation with One Moment Meditation. This is an honest review for which I have not received, nor do I anticipate receiving any compensation. I did include a couple of Amazon Affiliate links; however, I encourage you to look for the linked books in your local library.