These articles are part of the One in a Million platform — a space for real, soul-to-soul connection. They’re here to support the deeper conversations I have with people one-on-one. Through mentorship, friendship, and real-time companionship, I offer a place to talk, reflect, and walk beside you on your journey. Each article is meant to spark reflection, open dialogue, and gently support you as part of the larger experience at oneinamillion.me.
Coping isn’t complicated—it’s foundational. In this piece, we dive into the beautifully simple cube of balance: sleep, eating, movement and mindfulness. These are your anchors, your steady surfboard on the stormy waves of life. But it’s not just about ticking boxes. It’s about deep, soulful sleep, mindful, loving eating, and movement that feels like play, not punishment. Alongside these, we explore the powerful practices of grounding and presence, from tuning in to your senses in the moment to reconnecting with your body’s inner energy through tools like the Five Senses Method, Eckhart Tolle’s body awareness, and the Sedona Method’s emotional release. With a little earthing, a little self-kindness, and a few deep breaths, you’ll find your way back to your center—again and again. This is about coping from the inside out, with gentleness, rhythm, and real tools that work.
Today’s Challenge:
Practice the “Inside-Out Meditation” once today — even just once can shift your entire state.
When a strong emotion rises, go inward. Sit with the sensation without resistance. Watch where it lands in your body — your chest, your belly, your throat. Breathe with it gently. This is your Inside Meditation, a soft surrender into your emotional landscape.
When you feel lost, ungrounded, or pulled into spirals — go outward. Feel your feet. Name what you see. Touch a stone, a table, a leaf. This is your Outside Meditation, returning you to the anchoring truth of this moment.
Used together, these two become your personal navigation system — like latitude and longitude lines on a map. Inside for depth, outside for grounding. Together, they keep you steady on your soul’s journey.
Try it once today. Even for 60 seconds. Let it become your secret compass.
Reach out and Talk.
Please Reach Out if You’d Enjoy Talking About Your Daily Experience.
I’ve played with these tools myself — I only write about things that have made a real difference to my own daily experience, perspective, and state of being. Everything I share comes from inner growth and lived insight, not textbook techniques. I’d love to hear about your daily life — what you’re navigating, what you struggle with, and what you hope to shift or grow. I’d be honored to walk alongside you on your path.
“The body benefits from movement, and the mind benefits from stillness.”
– Sakyong Mipham Rinpoche (Buddhist teacher and author)
The Coping Cube
The Four Pillars of Stability
Simple Foundations for Soul Survival.
Before we go trying to climb the mountains of transformation, let’s just start with putting our socks on. This is an article about coping—not conquering, not ascending, not winning—but simply coping. Because when life gets big, overwhelming, fast, or even just slightly off-kilter, the most powerful act is often just… getting back to the basics.
So here’s the truth: coping is not a weakness. It’s an art. It’s a triangle. A triangle with three strong corners: sleep, eating, and movement. When one wobbles, the others feel it. When all three are solid, you start to feel like you’re surfing life again—not drowning in it.
SLEEP
EAT
MOVE
MEDITATE
SLEEPING
Sleep isn’t just a biological process. It’s a nightly soul retreat. It’s when the body does its repair work, the mind files its emotional paperwork (aka dreams), and the spirit gets to go off-duty. But let’s be real: in the chaos of life, sleep is usually the first thing to get sacrificed. And then we wonder why we can’t cope.
Getting into a good sleep rhythm is less about perfection and more about preparation. Dim the lights. Turn off the noise. Don’t scroll your soul out of itself. Let your last minutes be sacred. As you fall asleep, go inward. Feel your inner body. Listen to your breath. This is where Eckhart Tolle’s teachings come alive—the power of now begins in your toes and rises to your crown. Sleep is not just unconsciousness. It’s surrender. It’s reset.
And waking? Don’t leap. Don’t scroll. Don’t run. Wake up as if you’re surfacing from a sacred pool—gently, slowly, intentionally. This is your calibration moment. This is where your soul plugs back into your body for the day.
EATING
Food is fuel, yes—but it’s also rhythm, harmony, and sacred relationship. In a world of noise, fast food, fast life, fast fixes, eating can become messy. I’m a fan of OMAD (one meal a day) or small eating windows—not because it’s trendy, but because it simplifies the day. Less chaos in the kitchen, more clarity in the mind.
We don’t need wild diet charts. Just keep it simple: plant-based, low-carb, whole, clean. Eat like you’re sitting with monks: slowly, gratefully, aware of where your food came from. The Shaolin monks, Native traditions, and even modern science (see Harvard’s mindfulness studies) all say the same: how we eat matters as much as what we eat.
Say thank you. Sit down properly. Make a plate like it’s a painting. Enjoy one bite at a time. Talk to your food like it’s your friend. Because it is.
MOVEMENT
Keep Momentum.
Movement is medicine. And no—you don’t need to join a gym, buy weights, or sign up for torture yoga. Just move. Walk. Dance. Stretch. Pretend you’re a kid again and leap over puddles. Play with your dog. Run to the mailbox and back. It counts.
When you’re anxious, depressed, numb, tired, or overwhelmed, the body holds it all. Michael Singer and the Sedona Method both remind us that unprocessed emotions get stored in the body. They show up in the shoulders, the chest, the gut, the hips. The only way out? Movement. Gentle, fun, and daily. Not punishment—play.
Wear a step counter. Make walking a game. Movement doesn’t just tone your body; it tunes your nervous system. The more you move, the more life moves through you.
MEDITATE
The Inside-Out Meditation. (It starts outside then goes in but this is easier to remember!).
One you can do anywhere. Or longer periods as practice.
Here’s the first part of the tool—the outer compass. This is about being here, now, and alive in this space. It’s as simple as:
OUTSIDE
What can I hear?
What can I see?
What can I smell?
That’s it. You can do it in Walmart, fishing by the lake or sitting at your desk. You can do it during a panic attack, a meltdown, or while brushing your teeth. This brings your awareness outward—present, real, embodied.
IN
Here’s the second part of the tool—the inner compass. This is about being here, now, and alive in your body. It’s as simple as:
Feel the inside of your body, the part held inside of your skin, the inner space, all your cells. Feel that energy inside, there is a kind of presence, an overall sensation isn’t there? Can you feel the energy inside your toes? Your chest? Your hands? This is the practice Eckhart Tolle calls inner body awareness. The Sedona Method also talks about letting emotions rise and naming where they are in the body. Don’t fix. Don’t fight. Just feel. Awareness alone is healing.
I once did this during a legal court case that was so stressful. I couldn’t control the outcome, but I became aware of the sensation of my inner body. And that helped me get through the days I had to wait for the final date to arrive—not because the problem went away, but because I was able to ground into my body and stop my mind from worrying and helped with the anxiety in my stomach.
Breath:
Something you can do any time anywhere and is instant – focus in on your breath. Not fancy breathwork, not long-winded techniques. Just notice. You’re breathing. You are alive. You exist. For years I couldn’t understand why EVERY wellness and ancient spiritual practice talks about the breath…everyone wont stop going on about the breath! It’s because it’s the most direct instant way to connect to your inner being, your energy, your soul, your intuition and it instantly brings your awareness inside into you inner state. It’s the most instant central trick in the world and I use it all day, every day, all the time, whatever I am going through- it is seriously the best trick in the whole book and anyone can do it whether you believe in soul and energy or not IT WORKS.
“You are not the voice in your mind, but the one who is aware of it.”
– Michael A. Singer (Author, The Untethered Soul)
TEACHINGS & RESOURCES
Ancient & Contemporary Teachings:
Below is a list of ideas from various ancient and modern teachings that support the ideas above.
Science
Neuroscience shows that meditation strengthens the prefrontal cortex (decision-making, self-awareness) and quiets the amygdala (fight/flight response), helping regulate emotions and responses.
Fasting and OMAD (one meal a day) diets trigger autophagy, a cellular “self-cleaning” process that supports longevity and mental clarity.
Walking in nature (especially forest environments) has been shown to reduce cortisol, regulate heart rate, and activate parasympathetic nervous system states.
Sociology
In collectivist societies and traditional village life, ritual, rhythm, and nature-based living are woven into daily patterns — promoting embodied presence and emotional regulation.
Modern urban living often severs people from these rhythms, making daily meditative grounding and movement essential for reclaiming inner balance.
Psychology
Mindfulness-Based Stress Reduction (MBSR) by Jon Kabat-Zinn teaches observing sensations and thoughts without attachment — similar to Inside Meditation.
The Sedona Method encourages letting go of emotional resistance by welcoming feelings fully, which overlaps with the somatic surrender you describe.
Cognitive Diffusion in ACT (Acceptance and Commitment Therapy) encourages distancing oneself from thoughts — exactly what outside grounding practices offer.
Quantum Physics
The observer effect reminds us that awareness changes what it observes — consciousness plays an active role in shaping reality.
Non-locality and entanglement suggest we are interconnected fields, reinforcing the need to stay present both inside and outside — just like tuning two vibrational states: internal and external.
Modern Day Living Examples
Daily forest walkers in Japan’s “Shinrin-Yoku” (Forest Bathing) report better immune function, less anxiety, and more clarity — the body calms naturally in nature.
OMAD and intermittent fasting communities report better sleep, focus, and reduced inflammation — not through discipline but through simplicity.
People who live rurally or off-grid often adopt natural rhythms: movement, quiet, light eating, and presence with the land — showing this isn’t esoteric but deeply practical.
Contemporary Teachers
Eckhart Tolle: Presence as your “natural state” — pain arises when we resist the Now. “Observe the thinker. You are not your thoughts.”
Michael Singer (The Untethered Soul) emphasizes watching the inner “voice” without attachment and keeping energy flowing freely by not resisting pain.
Thich Nhat Hanh taught walking meditation, awareness of the breath, and the power of presence with everyday tasks as doorways into the now.
Dr. Joe Dispenza combines neuroscience with energy awareness: elevated emotions + intention = transformation.
The Wim Hof Method blends cold exposure, breathing, and simple body awareness to shift inner states.
Ancient Philosophy
Stoicism taught the importance of mastering one’s reactions, not through control, but through observing thought and emotion with reason — a form of outside awareness.
Taoism encourages living in harmony with the flow of nature (the Tao) and emphasizes simple movement, meditation, and eating light plant-based diets.
Ancient and Modern Spiritual Teachings
Buddha taught that suffering arises from attachment and that mindful observation of body, breath, and thought leads to liberation — precisely the path of Inside Meditation.
The Gita (Krishna’s teaching to Arjuna) urges stillness in the face of battle — “Be unmoved by pleasure or pain. Remain centered.” This is both a metaphor and method for inner calm amidst external chaos.
Christian Mystics – Desert Fathers and Mothers used silence, fasting, and contemplation to deepen awareness of the Divine within.
Sufi teachings describe the heart as the mirror of God — polished through presence, fasting, movement (e.g., whirling), and remembrance (dhikr).
Indigenous Wisdom
Many First Nations traditions regard walking on the land, fasting, and solitude as rites of renewal — ways to reconnect with Earth and hear Spirit.
In Andean and Mayan cosmology, balance with nature is sacred law — you fast not to punish the body but to tune it with the rhythms of the Earth.
Indigenous Australians speak of “deep listening” (Dadirri) — a kind of spiritual presence that reflects The Inside-Out Meditation practice.
“Fasting is the first principle of medicine; fast and see the strength of the spirit reveal itself.”
– Rumi (13th-century Persian mystic and poet)
I’d Love to Hear From You
If anything in this article spoke to you, or sparked a thought, I’d love to hear about it. Whether you want to explore these ideas more deeply or simply share what’s going on in your life right now, you’re warmly invited to reach out. You don’t need to have it all figured out — I’m here to listen, reflect, and walk beside you in whatever part of the journey you’re in..
Below is a List of Resources – Read, Watch, Listen and Be Inspired!
Books
“The Power of Now” – Eckhart Tolle A foundational text on becoming the witness of thought and entering the Now through direct awareness of body and breath.
“The Untethered Soul” – Michael A. Singer Encourages observing the mind without attachment and letting life flow through us — perfect for inside-out awareness.
“Wherever You Go, There You Are” – Jon Kabat-Zinn Simple practices in mindfulness and presence that echo the outer grounding aspect of the meditation.
“Radical Acceptance” – Tara Brach Blends Buddhist insight with psychology, teaching how awareness and compassion can dissolve emotional pain.
“The Sedona Method” – Hale Dwoskin A clear, practical guide to emotional release by welcoming and letting go — highly compatible with Inside Meditation.
“Deep Nutrition” – Dr. Cate Shanahan Explores how ancestral eating patterns and fasting influence body-mind health and emotional clarity.
“Move Your DNA” – Katy Bowman Shows how daily, gentle movement shapes cellular and mental well-being — not just exercise, but embodied flow.
You Tube Videos
Eckhart Tolle – “You Are Not Your Mind” A perfect introduction to stepping into the seat of awareness. Watch on YouTube
Dr. Joe Dispenza – “How to Change Your Energy” Explains the connection between emotion, awareness, and body-mind healing. Watch on YouTube
Thich Nhat Hanh – “The Miracle of Mindfulness” (narrated clips & teachings) Gentle teachings on walking, breathing, and being fully present.
“Fasting: Healing the Body Through Autophagy” – Dr. Jason Fung Breaks down the science and benefits of fasting in an accessible, practical way.
Wim Hof – “Control Your Mind With Your Breath” Combines breathwork, nature immersion, and movement to enter deep presence.
TED Talks
Andy Puddicombe – “All It Takes Is 10 Mindful Minutes” The creator of Headspace shares how simple daily mindfulness changes everything.
Jill Bolte Taylor – “My Stroke of Insight” A neuroscientist’s spiritual awakening through presence and body-based awareness.
Matt Walker – “Sleep is Your Superpower” Touches on rhythm, fasting, and natural cycles — supporting the body-mind link.
Shauna Shapiro – “The Power of Mindfulness: What You Practice Grows Stronger” Science-backed, soul-aligned explanation of why presence changes your brain and life.
Experts
Eckhart Tolle – Stillness, witnessing thoughts, embodiment of the Now.
Tara Brach – Emotional awareness and compassion.
Michael Singer – Letting life flow through awareness without resistance.
Jon Kabat-Zinn – Mindfulness, stress reduction, and somatic meditation.
Dr. Joe Dispenza – Meditation, quantum focus, rewiring emotional states.
Wim Hof – Breathwork, cold therapy, and primal awareness through the body.
Dr. Jason Fung – Fasting, metabolic health, and simplified wellness.
Katy Bowman – Simple, functional movement for nervous system health.
Research & Scientific Studies
Harvard Gazette – “Eight Weeks to a Better Brain” A study showing how meditation reshapes brain regions related to stress, empathy, and self-awareness. Read Study
National Institutes of Health (NIH) – “The Effects of Fasting on Mental Clarity and Mood” Shows cognitive benefits and emotional regulation through short-term fasting.
Stanford Medicine – “Nature and Mental Health: An Overview” Nature exposure reduces anxiety, improves working memory, and supports emotional regulation.
UCLA Mindful Awareness Research Center Offers free guided practices and studies on mindfulness and emotional health. Visit Site
“Body Scan Meditation and Emotional Regulation” – JAMA Psychiatry Clinical studies show that somatic body awareness practices lower emotional reactivity.
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