Compassion meditation training promotes resilience

Good news for caregivers

The Center for Healthy Minds reports that “Research from the University of Wisconsin–Madison suggests that as little as two weeks of compassion meditation training – intentionally cultivating positive wishes to understand and relieve the suffering of others – may reduce the distress a person feels when witnessing another’s suffering. It may also improve their ability and likelihood to respond with compassion.” This means that doctors, law enforcement officers, and first responders who experience high levels of distress or empathic burnout may find relief and resilience through compassion meditation.

What is compassion meditation?

I encourage you to read about the methodology for this controlled study for yourself, but here is a summary of what the two groups were asked to do:

  • The compassion meditation group was asked to visualize people when they were suffering and practice noticing their own personal reactions in a calm and nonjudgmental way. Focusing on a loved one, on themselves, on a stranger, and on someone with whom they had conflict, they also practiced caring for and wishing to help the other person.
  • The control group was asked to do  reappraisal training (re-interpreting personally stressful events to decrease negative emotions).

In other words, the group that did compassion meditation for 2 weeks exercised their “compassion muscle” by gradually increasing the “weight” of the relationship with each person considered, whereas the control group sought only to lessen the effect of personal memories.

Compassion meditation results

The researchers reported that “the people who had practiced compassion meditation and tended to look more directly at suffering in the negative images relative to the neutral photos also showed less activity in the amygdala, insula, and orbitofrontal cortex – areas of the brain that are usually more active when experiencing emotional distress and might lead to a withdrawal response and averted gaze. This finding was not present in the reappraisal group, and the results suggest compassion could be a mechanism through which people may become calmer in the face of suffering.”

That’s very good news indeed, for both helpers and sufferers. It appears that compassion meditation gives more resilience to the person helping the sufferer and the sufferer receives more compassionate care.

As I continue practicing and teaching mindfulness practice, I am inspired by each new benefit that unfolds for me, my patients, and our communities.

Mindfully yours,


Dr. Pamm


What If Schools Taught Kindness?

Students who show kindness for others are calmer themselves

As a mindfulness practitioner and teacher, I’m very excited to be leading an in-service day for local teachers this month.  We want to develop a kindness curriculum for their students. An article in Mindful summarizes the benefits of mindfulness and kindness – or “kindfulness” as the phrase seems to be taking hold.

Laura Pinger and Lisa Flook took “a 12-week curriculum to six schools in the Midwest. Twice a week for 20 minutes, pre-kindergarten kids were introduced to stories and practices for paying attention, regulating their emotions, and cultivating kindness.”  Their initial findings suggest that this program can improve kids’ grades, cognitive abilities, and relationship skills.

Why teach kindness to kids?

  • school is stressful
  • kindness build connections among students, teachers, and parents
  • it can transform the school environment without formal policy changes or administrative involvement

I encourage you to read the details for yourself, but here’s a quick summary of the concepts taught:

  • Attention. Students learn that what they focus on is a choice.
  • Breath and Body. Students learn to use their breath to cultivate some peace and quiet.
  • Caring. Think about how others are feeling and cultivate kindness.
  • Depending on other people. Students learn to see themselves as helpers and begin to develop gratitude for the kindness of others.
  • Emotions. What do emotions feel like and look like?
  • Forgiveness. Young kids can be particularly hard on themselves—and others—and we teach them that everyone makes mistakes.
  • Gratitude. Role playing to recognize the kind acts that other people do for them teaches thankfulness.

Results show promise

This was a small study with promising results. Teachers’ ratings showed that

  • Students who went through the curriculum showed more empathy and kindness and a greater ability to calm themselves down when they felt upset
  • Students who experienced the curriculum shared more often than those who did not
  • They also earned higher grades at the end of the year in certain areas (notably for social and emotional development)
  • They showed improvement in the ability to think flexibly and delay gratification, skills that have been linked to health and success later in life

I’ll be watching the follow-up studies closely as I work with our local schools to see how we can bring the gifts of mindfulness and kindness to students and their families.

Mindfully yours,


Dr. Pamm

New Mindfulness Group Begins January 15, 2019

Mindfulness Training

Eight one and a half-hour group sessions

 Mindfulness practice is a wonderful opportunity to “wake up” to your life and to encounter emotions, thoughts in the mind and sensations in the body with curiosity and non-judgment.

Dr. Pamela Cappetta, LPC, LMFT, will be offering an eight-week group experience to explore your struggles, joys, confusion, depression and anxiety through the lens of mindfulness. She will teach you a variety of mindfulness practices for inclusion in your daily life.

Mindfulness—waking up to what is—is a non-judging awareness in the present moment.  Mindfulness arises when you pay attention on purpose in a way that is friendly and non-interfering.  It is possible to develop and to bring mindfulness into all activities of daily life, both internal and external.

Paying attention on purpose, carefully and with sensitivity, can be done as a formal meditation, or informally, as a way of noticing the flow of your daily life.  The benefits of mindfulness include lowering stress and increasing calmness in the mind and the body.  Developing insight and wisdom into the habits of judging, thinking and reacting that are at the core of stress reactions will be addressed.  Ultimately, by becoming more mindful, you will learn to make stronger and deeper contact with the moments of your life.  The growing medical research suggests that mindfulness developed as a meditation skill and practiced daily offers benefits that impact both psychological and physical conditions.

Each group will be limited to 8-10 people and each person is requested to commit to attending each session. High levels of confidentiality will be expected and a commitment to daily practice outside the group will be a piece of the commitment to the mindfulness training.

Please arrive early to find your seat and settle in.  You may bring beverages into the group room.  Please do not wear any perfumes or fragrances (lotions, hair products, etc.) due to the sensitivity of some of the group members.

Please Note:  If you are new to Dr. Cappetta’s practice, you would need to schedule an individual appointment with her before the start of the Mindfulness Training group.  This way she can get to know you and we can determine if your health insurance would cover the cost of the group.  Also, all people registering for the Mindfulness Training group are required to pay a $100.00 deposit (with check, cash or via PayPal) to hold their place in the group.  This deposit becomes non-refundable seven days prior to the first group session.  

When:  Tuesdays, 5:45 PM-7:15 PM

Dates: January 15-March 12, 2019 (we will not meet on February 12)

Cost: $400.00 (check or cash, or under special circumstances we can bill your insurance company)

For more information or to register, please call


Ways to Forgive Ourselves and Others

Forgiveness is an inside job

Have you heard the saying “forgiveness is an inside job”? It’s true, but how do we get free from old resentments and anger that block our release into forgiveness and peace?


As Carley Hauck explains in her recent article in Mindful magazine, we may be holding on to past hurts because “our inner narratives or personal stories can easily lead us down a path of reactivity.  We start blaming and shaming, and as a result, we are not able to move forward into compassion, understanding, and forgiveness of ourselves or others. Simply put: when we get stuck in our heads, weaving narratives, even after a simple squabble at home or work, it becomes more difficult to recover.”


I encourage you to read her full article, but if you’ve been reading my blog, you probably suspect the solution I  recommend: mindfulness practice. That’s right, being in the present moment and recognizing the feelings in a non-judging way is the first step to forgiveness.  Here’s what’s worked for me and countless other mindfulness practitioners:


How to Forgive Yourself

  1. Name and acknowledge your feelings of anger and resentment.
  2. In this new space you create between your emotions and your reactions, you have the freedom to choose how to respond with compassion.
  3. Write a forgiveness letter to yourself. Forgive yourself for the times you didn’t speak up or take good care of yourself or claim what you wanted. Forgive the times you didn’t say “no” when you wanted to or when you didn’t set healthy boundaries. Your mindful attention will reveal what you need to forgive.
  4. Create a loving phrase that will help you whenever you struggle to forgive, such as “I am a loving person and I deeply want the best for others. I forgive myself.”
  5. Feel gratitude for the lessons you learned along the way.
  6. Begin to cultivate compassion toward yourself and others you’ve had difficult relationships with.


As Hauck wisely observes, forgiveness has layers that we uncover through mindful attention. It’s also a choice – one that can feel counterintuitive when we’ve been relying on anger for strength. But our true strength and resilience come from letting go and moving on in peace and with compassion for ourselves and others.


Mindfully yours,


Dr. Pamm

How Mindfulness May Change the Brain in Depressed Patients

I’ve seen the benefits of Mindfulness practice in my own life and in the lives of my clients for many years. Scientific studies continue to affirm the benefits with an increasing frequency of studies and an expanding set of tools.

As Alvin Powell describes in his recent article in Mindful magazine,

The number of randomized controlled trials — the gold standard for clinical study — involving mindfulness has jumped from one in the period from 19951997 to 11 from 20042006, to a whopping 216 from 20132015.
randomized controlled trials

Rising scientific interest in the benefits of mindfulness practice

The tools used to study the effects of mindfulness also continue to increase. For example,  Harvard researchers are using brain scans to explore how 8-weeks of training in present-moment awareness might break the cycle of self-rumination. Findings from this research may add to growing evidence that mindfulness can help sufferers of depression, chronic pain, and anxiety.

Researchers are quick to note that well-designed, well-run studies confirm mindfulness effects similar to other existing treatments, but not necessarily better results than existing treatments. Why, then, is there so much interest in mindfulness? As  Benjamin Shapero, an instructor in psychiatry at Harvard Medical School (HMS) and a psychologist at Massachusetts General Hospital’s (MGH) Depression Clinical and Research Program explains, “Many people don’t respond to the frontline interventions.  Individual cognitive behavioral therapy is helpful for many people; antidepressant medications help many people. But it’s also the case that many people don’t benefit from them as well. There’s a great need for alternative approaches.”

To better understand how mindfulness works in the brain, Shapero and his colleague Gaëlle Desbordes, are using functional magnetic resonance imaging (fMRI), which not only takes pictures of the brain, as a regular MRI does, but also records brain activity occurring during the scan. They are studying clinically depressed patients, performing functional magnetic resonance imaging scans before and after an eight-week course in mindfulness-based cognitive therapy, or MBCT.

During the scans, participants complete two tests, one that encourages them to become more aware of their bodies by focusing on their heartbeats (an exercise related to mindfulness meditation), and the other asking them to reflect on phrases common in the self-chatter of depressed patients, such as “I am such a loser,” or “I can’t go on.” After a series of such comments, the participants are asked to stop ruminating on the phrases and the thoughts they trigger. Researchers will measure how quickly subjects can disengage from negative thoughts, typically a difficult task for the depressed.

I encourage you to read Powell’s complete article and to check back for the results of these ongoing studies.

With so much public interest in Mindfulness and increased activity in the scientific community, I predict that we will soon have a much greater understanding not only of how Mindfulness benefits us, but also how it works, and for which problems it is most effective.

Mindfully yours,

Dr. Pamm

Happiness Begins with Gratitude

New neuroscience reveals 4 rituals that will make you happy

Best-selling author Eric Barker recently shared some insights about happiness on What makes Barker’s points so interesting is the neuroscience behind them. For example, did you know that gratitude affects your brain at the biological level? Scientists have shown that feelings of gratitude boost the neurotransmitter dopamine, which is the same way that some antidepressant medications work.

Want to know more? I encourage you to read Barker’s entire article, but here’s a summary of what brain research says will make you happy:

  1. Ask “What am I grateful for?” No answers? Doesn’t matter. Just searching helps.
  2. Label those negative emotions. Give them a name and your brain isn’t so bothered by them.
  3. Decide. Go for “good enough” instead of “best decision ever made on Earth.”
  4. Give and get hugs, hugs, hugs. Don’t text — touch.

Once you’re on the gratitude path, it will lead to an upward spiral of happiness, the author explains. To get started, it could be as simple as sending someone a thank you email or text message.

Is gratitude really that powerful? Barker thinks so. He concludes with these observations from UCLA neuroscience researcher Alex Korb:

Everything is interconnected. Gratitude improves sleep. Sleep reduces pain. Reduced pain improves your mood. Improved mood reduces anxiety, which improves focus and planning. Focus and planning help with decision making. Decision making further reduces anxiety and improves enjoyment. Enjoyment gives you more to be grateful for, which keeps that loop of the upward spiral going. Enjoyment also makes it more likely you’ll exercise and be social, which, in turn, will make you happier.


Mindfully yours,


Dr. Pamm

When Work Stress Keeps You Awake, Try Mindfulness

Even short meditation training brings relief from stress

We now have years of research showing the negative effects of stress on our wellbeing. Happily, we also have years of research on mindfulness practice and its proven ability to bring calmness to our mind and body.

Not surprisingly, workplace stress is a common cause of sleeplessness. As Adam Hoffman’s excellent article in Mindful magazine notes, about 85% of American workers report losing sleep due to job stress. Lack of sleep decreases our coping abilities, so it’s easy to get overwhelmed by stress.  

When we’re stressed, the smallest task may seem huge, but de-stressing can be very simple. Studies show that even a small amount of mindfulness meditation will help calm our hyperactive minds and grant us restorative sleep.

For example, Hoffman describes a study done in the Netherlands in which people  with no formal meditation training read some basic tenets of mindfulness and listened to a few recorded guided meditations over the course of two workweeks. Using these tools for only 10 minutes before and after work each day, these participants experienced steady improvements in sleep quality, sleep duration, and mindfulness.

The researchers did not see improved ability for the participants to detach psychologically from work, but it’s likely they would see improvement with more intense mindfulness practice or if they practiced for longer periods of time.

Making mindfulness practice part if your life on a regular and ongoing basis has real benefits. As these studies show, you may notice the first improvement in your sleep, because sleep quality seems to be highly sensitive to the practice. As you continue mindfulness practice, you’re likely to see its positive effects in many aspects of your mental, emotional,  and physical health.

Mindfully yours,


Dr. Pamm

Can Mindfulness Help You to Stop Drinking?

Regain Freedom with Mindfulness Practice 

Whether you’ve been struggling with addiction or are just wondering if you have a drinking problem, consider mindfulness practice as a way to free yourself from dependence on alcohol.

I’ve long believed and taught my clients that it’s possible to develop and bring mindfulness into all activities of daily life, both internal and external. Keri Wiginton’s recent article in The Washington Post reveals how she learned to focus more on the present moment and was able to break her unwanted drinking habit.

Keri credits mindfulness techniques with identifying what triggered her cravings. By observing those behaviors in a non-judging way and being in the moment with those cravings, she was able to stop “pairing stress-relief with Shiraz” and felt fewer urges to use alcohol.

Benefits she experienced from mindfulness practice include

  • fewer urges to use alcohol
  • feeling more present in the evenings
  • uninterrupted sleep
  • no morning mood swings

Her results are not unique, but have been duplicated in controlled studies. As she notes,

Practicing just 11 minutes of mindfulness — like paying attention to your breath — helped heavy drinkers cut back, according to a study out of University College London. Brewer showed that using awareness techniques were more effective than the gold-standard behavioral treatment at getting people to quit smoking.

Drinking too much isn’t the only habit that can be relieved with these techniques. Any behavior that gets in the way of your happiest life could benefit from mindfulness practice.

Mindfully yours,

Dr. Pamm

Lifetime Achievement Award for Dr. Pamm

The Marquis Who’s Who has presented Pamela Cappetta, Ed.D., with the Albert Nelson Marquis Lifetime Achievement Award. An accomplished listee, Dr. Cappetta celebrates many years’ experience in her professional network, and has been noted for achievements, leadership qualities, and the credentials and successes she has accrued in her field. Read more about Dr. Pamm’s achievements and recent honor.

Practicing “Stealth Mindfulness” All Day Long

Our culture today seems to almost deify disconnection. Young schoolchildren have the latest iGadgets, 2-year-olds are adept at smartphones, and it’s not unusual to see everyone at family gatherings ignoring each other while tapping on their devices.

Connecting with others, however, is an opportunity to practice mindfulness—speaking, listening and interacting—and we can do it all day long. Faculty and staff at the UCLA Mindful Awareness Research Center even have a term for that kind of practice: It’s called taking mindfulness “off the cushion” and into the world of “relational mindfulness.” In my training, “off the cushion” is called the “informal mindfulness practice” with everyday interactions.

Why is it important to get metaphorically get off the cushion or practice informal mindfulness? Because, say Center researchers, busy people today feel as if they don’t have time to stop and practice mindfulness. How, then, can mindfulness be incorporated into our everyday lives? Try some of these ideas:

  • Stay deeply present. When feeling spaced out, gently bring yourself into the present moment. And when interacting with others, display authenticity and love.
  • Be a mindful listener. Often, we cut people off, jump in and try to “fix” people, or turn the conversation toward us. If you listen attentively, people feel seen and understood.
  • Notice your body. It might be your feet touching the ground, hands on your lap, or back against a chair. For most people, noticing a physical sensation serves as a reminder to come back to the present.
  • Speak skillfully. Use words with care and intentionality. Talk authentically from the heart.
  • Keep internal awareness alive. Cultivate an inner awareness when you’re speaking, noticing, for example, when your cheeks feel flushed or how tired you are. This allows you to learn more about yourself and what’s happening in the present moment, says Diana Winston, director of mindfulness education at the Mindful Awareness Research Center. “It keeps an internal awareness alive.”
  • Practice when it feels right to you. Just be aware that you have opportunities 24/7.
  • Choose what you want to practice. It might be: listening, speaking authentically, or just putting away your phone to fully engage with the check-out person at the grocery store.

Finally, remember that no one needs to know what you are doing when you are practicing informal mindfulness because it’s a form of “stealth” mindfulness—mindfulness you can quietly practice all day long.

More information:

Mindfulness Techniques Lessen Feelings of Anxiety, Isolation

Get “interconnected” with yourself, others, and the world.

Ever feel as if you’re living in a bubble, separate from everyone else? All of us have moments when we feel somewhat isolated from life. For some, however, this sense of isolation exacerbates anxiousness, creating feelings of despair, painful separation, and a longing to feel integrated with life.

Studies now indicate that two Mindfulness-Based Stress Reduction practices can alleviate anxiety by helping sufferers get back in touch with themselves and the world around them.


Informal Reconnect Practice

This practice, which uses the power of interconnectedness, is designed to help you get a sense of being unified with your surroundings. “When you deeply reflect on the ripples of interconnection that pulse through your life, you can directly experience how you are never isolated,” says author and teacher Bob Stahl, Ph.D. “Recalling this unity can break through feelings of disconnectedness or isolation, bringing a sense of interconnection that can suffuse you, like the sun emerging from a cover of clouds.”

Do this simple practice as soon as you realize you’re feeling separate. It can be done in any position, but keep your eyes open and stay engaged.

Deepen awareness of your body. Become aware of the points of contact with the surface beneath you, a sense of weight as you rest in gravity, or a feeling of how you fully inhabit three dimensions. Relax any tension. Allow your vision to expand, and soften your gaze. Connect with your breath and your heart, be present, and actively bring kindness to yourself.

Engage your visual field and body awareness together. Open your peripheral vision so you’re aware of your hands on your lap, or more fully sense your entire body. Hear the sounds around you, feel sensations, and gently acknowledge any thoughts or feelings.



Formal Interconnection Practice

Set aside 20 minutes for this meditation practice. Do it seated, standing, or even lying down—just be comfortable and alert.

Pause to check in. Check in with yourself and acknowledge how you’re feeling physically, mentally, and emotionally. (Remember that mindfulness is a non-judging awareness in the present moment.)

Gently shift awareness to breathing. Be aware of naturally breathing in and out, tuning in to one inhalation and one exhalation at a time. Focus on your breath wherever you feel it most distinctly, like your chest, belly or nostrils. Let your awareness rest there… being mindful of breathing in and out. 

Feel your body’s connection. Feel the surface supporting you. Then notice how that surface is connected to the floor, which is connected to the building you’re in, which is connected to the Earth. Reflect on being in a safe place with nothing you need to do, nowhere you must go, and no one you have to be. “Just allow yourself to be held in the heart of the earth with kindness and ease,” says Stahl. 

Expand your awareness. Sense the connection of the Earth to the solar system, and then the vast universe. In this way, we’re all interconnected.

Feel the grace of this universe. Appreciate that you are an intrinsic part of this universe and can never be separated from it. Feel a sense of connection and interconnection; you are at home within your being.

Gradually return awareness to your breath. Feel how your entire body breathes in and out, from head to toe, to fingertips—unified, connected, and whole.  

View the article:

Feeling Separate When You’re Anxious: Two Mindfulness Practices to Reconnect


Mindfully yours,

Dr. Pamm

Praise for Dr. Pamm’s Mindfulness Group

Attendees of the Spring 2017 8-week Mindfulness Group had this to say about the experience:

Mindfulness has the potential to change your life for the better, and Dr. Pam Cappetta is a wonderfully caring and engaged teacher of the practice.

I too felt it was a fantastic group and will miss our shared experience. I found that participating in the mindfulness training was fulfilling at a personal and cerebral level, while also being applicable and useful in day to day living. Thank you for the wonderful class.

In my view mindfulness approach of thinking is best gained by being guided as opposed to being taught. Dr Pamm Cappetta does just that, she gently guides you through the very logical thought process which includes the seven pillars of mindfulness: non-judging, patience, beginner’s mind, trust, non-striving, acceptance, and letting go.

See the calendar and call (757) 253-5708 to and sign up for the next group.

When Teachers Learn Mindfulness, Students Win

UVA Study: Mindfulness Improves Classroom Climate

It’s no secret that many teachers suffer stress from being overworked, devalued, and underpaid. And teachers aren’t the only ones feeling stressed-out in the classroom today: When teachers feel pressured, students can easily become stressed themselves, impacting their well-being and their academic achievement, as well. 

New evidence strongly indicates, however, that mindfulness training for teachers can create a classroom environment that’s more emotionally positive, says a new study from University of Virginia researchers. The study was reported in “Greater Good: The Science of a Meaningful Life,” from the University of California, Berkeley’s Greater Good Science Center.

“If you’re a teacher, you can’t walk out while you’re teaching; and if you’re a student, you can’t walk out, either—it puts a level of pressure on teachers that I don’t think many people recognize,” said Patricia Jennings, the lead author of the study, which involved 224 teachers from 36 elementary schools.

Teachers in the study were given instruction through CARE (Cultivating Awareness and Resilience in Education), a mindfulness-based program designed to teach awareness, stress reduction, and emotional skills. And results indicate that the training improved teachers’ mindfulness, increased their ability to manage difficult emotions, and lowered their psychological distress.

“I had a very strong suspicion that emotional reactivity was interfering with  teachers’ ability to be their best, and that the solution wasn’t just a matter of teaching more skills,” Jennings said. “It was really a matter of teaching them to self-regulate so they could be their best.” 

This latest study is just one in a growing body of research strongly suggesting that mindfulness training increases teacher well-being and improves the emotional climate of their classrooms—an important link with students’ academic achievement. I encourage you to read more about this study, be aware of what’s going on in your children’s classrooms, and do whatever you can to support the well-being of teachers, in whose care our children spend most of their young lives. 

As Jennings says, “If we don’t turn the corner on how we’re helping our teachers, we’re not going to have enough teachers to do the job.”

View the article at Greater Good


Mindfully yours,

Dr. Pamm

Good Relationships Make a Good Life

Long-Term Studies Reveal Keys to Happiness

Want to be happy? Develop and maintain close relationships with people you can count on. Be your true self with them. Those are the keys according to two long-term studies conducted by Harvard University.

“It’s not just the number of friends you have, and it’s not whether or not you’re in a committed relationship. It’s the quality of your close relationships that matters.”

So says Robert Waldinger, current director of the Harvard Study of Adult Development, one of the longest longitudinal studies ever conducted on our physical and emotional well-being.

As author Melanie Curtin points out in her summary[1] of this study, one thing surpasses all the rest in terms of importance:

“Good relationships keep us happier and healthier. Period. Not how much is in your 401(k). Not how many conferences you spoke at … or how much power you wielded … No, the biggest predictor of your happiness and fulfillment overall in life is, basically, love.”[2]

Note that “love” doesn’t necessarily mean a romantic relationship. It’s more about having someone to rely on.

In quality relationships we

  • feel more relaxed
  • enjoy better brain health
  • feel less emotional and physical pain
  • avoid loneliness, which keeps us healthier longer[3]

What makes quality relationships?

  • how much vulnerability and depth exists within them
  • how safe we feel sharing with one another
  • the extent to which we can relax and be seen for who we truly are, and truly see another
  • being able to cope with trauma in ways that don’t push love away

I encourage you to read more of the author’s tips to prioritize your connections and your capacity to process emotions and stress. As she so aptly states, “… the data is clear that, in the end, you could have all the money you’ve ever wanted, a successful career, and be in good physical health, but without loving relationships, you won’t be happy.”[4]

Peace and happiness,


Dr. Pamm

[1] Melanie Curtin, “This 75-Year Harvard Study Found the 1 Secret to Leading a Fulfilling Life,” Inc., Feb. 27, 2017.

[2] Ibid.

[3] Ibid.

[4] Ibid.

A 10 Minute Guided Meditation to Foster Forgiveness

Forgiveness Helps Us Let Go of Whatever Holds Us Back

I often work with clients who are weighed down by feelings of anger and resentment over old hurts. Sometimes they’re burdened by guilt caused by their own actions. Either way, peace comes through forgiving others and ourselves.

If there’s someone you’d like to forgive, but don’t know how to do it, I encourage you to listen Dr. Mark Bertin’s guided meditation below. Through the simple story of two monks who encounter a rude woman, he gently illustrates the way that we add to our negative experiences by fostering anger and resentment. Then, he leads us through a mindful release into a state of forgiveness. A transcript of the meditation is available on as well.



Dr. Pamm