Sharon Salzberg and Experts Unpack Real Happiness

Hello, everyone! I’m so excited to introduce today’s truly unique and inspiring conversation. We’re about to dive into an imaginary conversation that brings together some of the most brilliant minds in mindfulness and self-compassion to explore the transformative teachings of Real Happiness by Sharon Salzberg.

Sharon, with her incredible wisdom and expertise in meditation, will be joined by Jon Kabat-Zinn, the pioneering creator of Mindfulness-Based Stress Reduction, and Kristin Neff, a leading voice in the science of self-compassion.

Together, they’ll discuss how mindfulness and self-care can radically improve our everyday lives—bringing more balance, peace, and joy. Though this is an imaginary conversation, the insights they share are timeless and deeply relevant. So sit back, relax, and let’s begin this journey toward real happiness!

Cultivating Inner Happiness through Mindfulness

Nick Sasaki: Welcome, everyone, to this insightful conversation on Cultivating Inner Happiness through Mindfulness. We have three remarkable individuals with us today: Sharon Salzberg, author of Real Happiness and an expert in meditation and loving-kindness; Thich Nhat Hanh, a global spiritual leader known for his teachings on peace and mindfulness; and Eckhart Tolle, whose work on the power of the present moment has transformed millions of lives. Let’s dive into our first topic: how mindfulness helps us cultivate a deep sense of happiness from within, independent of external circumstances. Sharon, since your book focuses on this, I’d love to start with your thoughts.

Sharon Salzberg: Thank you, Nick. Inner happiness, in my view, is about training the mind to find peace and contentment in the present moment, no matter what’s happening around us. We live in a world that often emphasizes external achievements as the source of happiness, but through mindfulness, we discover that happiness is a skill we can cultivate from within. The breath, for example, is a tool we always have with us. By paying attention to it, we can anchor ourselves in the now, calming the mind and bringing a sense of spaciousness to our experience. This, in turn, allows us to see our thoughts and emotions without being ruled by them.

Nick Sasaki: That’s powerful. Thich Nhat Hanh, you’ve spoken about happiness as being deeply connected to mindfulness of the present moment. How does that resonate with what Sharon is saying?

Thich Nhat Hanh: Yes, Sharon’s words remind me of something I often say: “Happiness is here and now.” When we are mindful—whether of our breath, our steps, or the sounds around us—we come home to the present moment. We can touch peace right here. Many people believe happiness is something they need to chase in the future, but it is always available to us if we know how to look deeply and appreciate the wonders of life. Even in difficult times, mindfulness can help us cultivate a sense of inner peace, because we stop running after things and start recognizing the miracles in everyday life—our breath, the sky, a cup of tea.

Nick Sasaki: That idea of peace being present in every moment is profound. Eckhart, your teachings focus a lot on the present moment as well. How do you see mindfulness connecting to this inner state of happiness?

Eckhart Tolle: I completely agree with both Sharon and Thich Nhat Hanh. Mindfulness is essentially about realizing that we are not our thoughts or the stories we tell ourselves. The mind constantly pulls us into the past or the future, but true happiness can only be found in the present. When we’re fully present, we realize that the essence of who we are is already whole and complete. There is no need to add anything to it. This sense of inner spaciousness or stillness, which emerges through mindfulness, is where true happiness lies. As Sharon mentioned, anchoring ourselves in the breath is a way of coming into that space of presence.

Nick Sasaki: So, it seems like mindfulness is this incredible key that unlocks a happiness already inside us. Sharon, I’m curious—how do you guide people who may be struggling to stay in the present moment, especially when the mind is pulling them in different directions?

Sharon Salzberg: That’s a great question, Nick. Many people believe that they’re failing at mindfulness if their mind keeps wandering, but in reality, noticing that your mind has wandered is a success. It’s the moment of awareness that’s important. I encourage people to approach mindfulness with gentleness. When your mind drifts, you simply acknowledge it, let go, and return to the breath. Over time, that practice strengthens, and you’ll find yourself more anchored in the present. The key is to be patient and kind to yourself. That’s how we cultivate a real sense of inner happiness.

Nick Sasaki: It sounds like compassion for oneself is essential in this process. Thich Nhat Hanh, you often talk about self-compassion as part of mindfulness practice. How does that relate to cultivating happiness?

Thich Nhat Hanh: Yes, Nick, self-compassion is very important. Without it, mindfulness can become harsh or critical. We must take care of ourselves, just like we would care for a friend who is suffering. When we are mindful of our own pain or difficulty, we bring the energy of kindness to it, and this allows healing to happen. Compassion for ourselves helps us let go of striving for happiness outside ourselves. We realize that just being present, with kindness, is enough to bring deep joy and peace.

Nick Sasaki: Beautiful. Eckhart, how do you see compassion playing a role in the practice of mindfulness and happiness?

Eckhart Tolle: Compassion arises naturally when we are fully present because we recognize that the struggles we face are not personal; they are part of the human condition. When we stop identifying with the stories of the mind, there’s a profound acceptance of the present moment, and that acceptance extends to ourselves and others. This compassion, or acceptance, leads to a sense of inner peace. It is the end of resistance to life as it is, and when there is no resistance, there is happiness.

Nick Sasaki: It seems that mindfulness, presence, and compassion all intertwine to form a foundation for inner happiness. Thank you, Sharon, Thich Nhat Hanh, and Eckhart for sharing your wisdom. I think we’ve touched on some powerful insights about how cultivating mindfulness leads to real, sustainable happiness. Looking forward to continuing this conversation in our next topic.

Transforming Relationships through Compassion and Awareness

Nick Sasaki: Welcome back, everyone, to our ongoing conversation. Today, we’re delving into how mindfulness and compassion can transform our relationships. Joining us again is Sharon Salzberg, and we’re pleased to welcome the Dalai Lama, a global figure of compassion and kindness, as well as Brené Brown, who has spent years researching vulnerability and empathy. Sharon, let’s start with you. How do mindfulness and loving-kindness meditation play a role in enhancing our relationships?

Sharon Salzberg: Thank you, Nick. Mindfulness is the foundation of awareness, and that awareness extends to how we relate to others. Loving-kindness meditation is a practice where we intentionally generate feelings of goodwill—first toward ourselves, and then toward others. It helps us cultivate empathy and see beyond our own needs and desires. When we meditate on kindness, we train the mind to recognize the shared humanity in everyone we encounter. In our relationships, this shift in perspective creates space for deeper connection because we’re no longer reacting from a place of fear or defensiveness, but from compassion and understanding.

Nick Sasaki: That’s a powerful way to frame it. Dalai Lama, you’ve spoken extensively about compassion as a cornerstone of human relationships. How do you see mindfulness supporting compassion, and how can this combination improve our interactions with others?

Dalai Lama: Yes, compassion is very important. Compassion means a sense of concern for others' suffering, as well as the desire to see them happy. Mindfulness helps us become aware of our own feelings and reactions, so we are less likely to be driven by anger or selfishness. When we practice mindfulness, we see that all people want happiness, just like us. This understanding helps us become more patient and kind. In our relationships, when we bring mindfulness, we create a space for compassion to grow. Instead of focusing only on our own perspective, we begin to listen deeply and understand the needs of others.

Nick Sasaki: That deep listening is something many of us struggle with, especially in the fast-paced world we live in. Brené, your work focuses on vulnerability and empathy, which are key to strong relationships. How does compassion intersect with these ideas, and how does mindfulness play a role?

Brené Brown: Thanks, Nick. Vulnerability is really the birthplace of connection, but it requires a level of self-awareness and mindfulness to allow ourselves to be vulnerable. When we’re mindful, we become more attuned to our emotions and the emotions of others. That awareness gives us the courage to show up authentically in our relationships, without hiding behind walls of perfectionism or fear. Compassion, both for ourselves and for others, is essential because it gives us the strength to be vulnerable. When we practice mindfulness, we can pause and ask ourselves, “Am I reacting from fear or from compassion?” That simple awareness can shift the dynamic in any relationship.

Nick Sasaki: So, mindfulness seems to allow us to pause, reflect, and respond from a place of kindness rather than reacting from fear or defensiveness. Sharon, can you give us an example of how loving-kindness meditation might help someone improve their relationship with another person?

Sharon Salzberg: Absolutely. One of the traditional loving-kindness meditations involves focusing on sending goodwill to someone you have a difficult relationship with. This doesn’t mean you condone hurtful behavior, but rather that you wish for that person to be happy, to be free from suffering. As we practice, we soften the walls we’ve built around our hearts. In my experience, this practice changes the way we approach conflict. Instead of holding onto resentment, we begin to see the other person’s pain and humanity, which opens the door to empathy and better communication.

Nick Sasaki: That sounds incredibly transformative. Dalai Lama, you’ve often said that true happiness comes from helping others. How does this apply to relationships, and how does compassion create happiness within these connections?

Dalai Lama: Yes, it is true. When we help others, we feel happier. Compassion is the key to positive relationships. When we approach someone with the genuine wish to see them happy, our actions reflect that wish. This makes us less likely to act out of anger or selfishness, and more likely to build understanding and trust. In a relationship, compassion means we are not only thinking of ourselves, but we also care about the other person’s happiness. This shared happiness creates a bond of kindness and mutual respect. It also allows us to be more forgiving, because we realize that we are all imperfect.

Nick Sasaki: That’s a profound point. Brené, in your research, how does empathy play a role in transforming relationships, and how can mindfulness enhance empathy in daily interactions?

Brené Brown: Empathy is about being able to feel with people, not just feeling for them. It’s about putting ourselves in their shoes and understanding their perspective. Mindfulness plays a huge role in this because it teaches us to be present and truly listen, without immediately trying to fix or judge. When we’re mindful, we can pause and really take in what the other person is saying or feeling. Empathy isn’t about having all the answers; it’s about being fully present with someone’s emotions. This presence allows people to feel seen and heard, which is the foundation of any strong relationship.

Nick Sasaki: It sounds like mindfulness creates the space for empathy and compassion to naturally arise. Sharon, before we wrap up, any final thoughts on how mindfulness can help people navigate challenging relationships?

Sharon Salzberg: I think one of the most important aspects of mindfulness in relationships is the practice of self-compassion. When we are kind to ourselves, we don’t feel as defensive or reactive when others hurt us. It doesn’t mean we accept harmful behavior, but we approach situations with a more open heart. Mindfulness helps us be present, not just for others but for ourselves, which leads to healthier, more balanced relationships.

Nick Sasaki: That’s a wonderful way to sum it up. Compassion, both for ourselves and others, seems to be the foundation of transforming relationships through mindfulness. Thank you, Sharon, Dalai Lama, and Brené, for your wisdom and insights. I think we’ve all learned how powerful mindfulness can be in creating more meaningful connections. I look forward to our next topic!

Letting Go of Suffering and Building Emotional Freedom

Nick Sasaki: Welcome back, everyone. Today, we’re discussing a deeply transformative aspect of mindfulness: how it helps us let go of suffering and build emotional freedom. I’m excited to have with us Sharon Salzberg, whose teachings on loving-kindness meditation have been foundational in this area. Joining her are Pema Chödrön, a renowned Buddhist nun who has helped countless people find peace amidst pain, and Tara Brach, a leading meditation teacher known for her work on radical acceptance. Sharon, can you start us off by talking about how mindfulness helps us release suffering?

Sharon Salzberg: Thank you, Nick. Mindfulness allows us to observe our thoughts and emotions without getting caught up in them. So much of our suffering comes from our identification with painful thoughts, the stories we tell ourselves about our experiences. By practicing mindfulness, we create space between ourselves and our emotions. We see them, but we’re no longer trapped by them. This space gives us freedom because we can choose how to respond, rather than react out of habit or fear. Loving-kindness meditation adds another dimension, allowing us to soften toward our suffering and embrace ourselves with compassion.

Nick Sasaki: That’s a profound idea—creating space between our emotions and ourselves. Pema, you often speak about leaning into discomfort rather than avoiding it. How does that concept fit into the idea of letting go of suffering?

Pema Chödrön: Yes, Sharon is right—mindfulness gives us the space to be with our emotions. But part of letting go of suffering is also learning to stay present with discomfort rather than running away from it. We tend to react to suffering by either trying to fix it, numb it, or escape from it. But mindfulness teaches us to sit with discomfort, to open our hearts to whatever arises, even when it’s painful. When we lean into the discomfort, we realize that our suffering is impermanent. It doesn’t define us, and it will pass. This practice of staying with difficult emotions without resistance leads to true emotional freedom.

Nick Sasaki: That idea of staying present with discomfort can be challenging for many people. Tara, in your work, you often speak about “radical acceptance.” How does that approach help people let go of suffering?

Tara Brach: Radical acceptance is about embracing life just as it is, without trying to push away the parts we don’t like or hold onto the parts we do. A lot of our suffering comes from resistance—whether it’s resisting the reality of a situation or resisting our own emotions. Mindfulness helps us notice that resistance, and radical acceptance allows us to soften around it. When we accept what is, without judgment or blame, we release the tension that causes suffering. It’s a process of saying, “This is what’s happening right now, and it’s okay.” That acceptance opens the door to emotional freedom because we’re no longer fighting against reality.

Nick Sasaki: That makes a lot of sense—acceptance as a path to freedom. Pema, you’ve written about how clinging to certain expectations or desires contributes to suffering. Can you explain how mindfulness helps us release these attachments?

Pema Chödrön: Yes, clinging is one of the main sources of suffering. We cling to ideas about how things should be, to relationships, or to material possessions, believing they will bring us happiness. But everything is impermanent—situations change, people change, and our emotions change. Mindfulness helps us see this impermanence clearly. When we understand that nothing is permanent, we can let go of the need to hold on so tightly. We start to live with more openness and flexibility, and that reduces our suffering. Instead of grasping, we can appreciate the present moment for what it is, without needing it to be different.

Nick Sasaki: That’s a powerful insight. Sharon, in your experience, how can loving-kindness meditation specifically help people let go of deep-seated pain or resentment?

Sharon Salzberg: Loving-kindness meditation is a practice that directly counters the mind’s tendency to cling to pain, resentment, or anger. When we focus on sending kindness, first to ourselves and then to others, we begin to dissolve the barriers that we’ve built around our hearts. We soften toward our own pain, and this allows us to let go of resentment or bitterness. It doesn’t mean we condone harmful behavior, but we can free ourselves from the weight of holding onto anger. Loving-kindness expands our capacity for compassion, even for those who have hurt us, which leads to greater emotional freedom and peace.

Nick Sasaki: That softening of the heart sounds like such an important part of the process. Tara, how does mindfulness practice help people overcome the feeling of being trapped in their emotions, especially when the emotions feel overwhelming?

Tara Brach: That’s a common experience, Nick. People often feel overwhelmed by emotions like fear, anger, or sadness because they identify so strongly with them. They think, “I am angry” or “I am sad.” But mindfulness helps us realize that emotions are just passing experiences—they arise, they last for a while, and then they fade. We are not our emotions. Through mindfulness, we create a spacious awareness that allows us to observe these feelings without getting swept away by them. We can watch them like clouds passing through the sky, rather than letting them control us. This understanding gives us the freedom to choose how we want to respond.

Nick Sasaki: That image of emotions being like passing clouds is very helpful. Pema, when it comes to difficult emotions like grief or fear, how does mindfulness help people move through them?

Pema Chödrön: Mindfulness helps us develop a different relationship with difficult emotions. Instead of running from them or trying to push them away, we learn to stay with them, to observe them with curiosity. We start to see that even the most intense emotions are not permanent. They come in waves—they rise, they peak, and then they subside. By staying present with our emotions, we realize that we have the strength to endure them. Over time, we build resilience. Grief, fear, or any other difficult emotion becomes less overwhelming because we stop resisting it. Mindfulness allows us to face our emotions head-on, which is the first step toward healing and freedom.

Nick Sasaki: It seems like mindfulness gives us the strength to sit with our emotions and ultimately release them. Sharon, before we wrap up, do you have any final thoughts on how mindfulness and loving-kindness can help people build emotional freedom?

Sharon Salzberg: I think one of the most important things to remember is that emotional freedom doesn’t come from avoiding pain or pretending it doesn’t exist. It comes from turning toward our experiences with kindness and awareness. Mindfulness helps us see our emotions clearly, without judgment, and loving-kindness helps us soften toward them. This combination allows us to let go of the grip that suffering has on us. We may still experience pain, but we’re no longer defined by it. That’s the essence of emotional freedom.

Nick Sasaki: Thank you, Sharon, Pema, and Tara. This conversation has shed so much light on the transformative power of mindfulness in letting go of suffering and building emotional freedom. I’m looking forward to diving into our next topic. Thank you all for sharing your wisdom today.

Rewiring the Mind for Positive Change and Growth

Nick Sasaki: Welcome back to our next conversation on Rewiring the Mind for Positive Change and Growth. We have with us Sharon Salzberg, meditation teacher and author of Real Happiness, along with two experts on the neuroscience behind mindfulness: Dr. Joe Dispenza, known for his work on how meditation rewires the brain, and Dr. Daniel Siegel, a pioneer in the field of interpersonal neurobiology. Sharon, let’s start with you. In your experience, how does mindfulness help people make lasting positive changes in their minds and lives?

Sharon Salzberg: Thank you, Nick. Mindfulness practice allows us to become more aware of our habitual patterns—whether they’re thoughts, emotions, or behaviors. Once we’re aware, we can begin to change these patterns consciously. This is what I refer to as “retraining the mind.” We often fall into automatic responses driven by conditioning, but through mindfulness, we develop the ability to pause and choose a different response. Whether it’s in how we relate to ourselves or others, mindfulness empowers us to make conscious, positive changes in our lives. Over time, these small shifts lead to growth, not just emotionally but mentally as well.

Nick Sasaki: That’s a great start. Joe, your work focuses on the science of rewiring the brain through meditation. Can you explain how mindfulness literally changes the brain and supports positive growth?

Dr. Joe Dispenza: Absolutely, Nick. Neuroscience shows that our brain is malleable—it has neuroplasticity, which means it can reorganize itself based on our thoughts, emotions, and experiences. Every time we have a thought, a neuron fires in the brain. If we repeatedly think the same thoughts—especially negative ones—we strengthen those neural pathways, making them automatic. But through mindfulness and meditation, we can break these habitual thought patterns. When we focus on the present moment and consciously choose new thoughts, we begin to rewire the brain. New neural connections form, and over time, these become the default pathways. This is how people can fundamentally change how they think, feel, and act.

Nick Sasaki: It’s fascinating how intentional thought and mindfulness can reshape our brains. Daniel, your field, interpersonal neurobiology, delves into how relationships and the mind interact. How does mindfulness play into this rewiring process?

Dr. Daniel Siegel: Yes, Nick, interpersonal neurobiology looks at how our relationships, including the one we have with ourselves, influence the mind and brain. Mindfulness is a critical component because it brings awareness to how we interact with the world, both externally and internally. When we practice mindfulness, we not only change our brain but also improve our emotional regulation, attention, and empathy. The act of being present, without judgment, fosters integration in the brain—meaning it helps different parts of the brain work together more harmoniously. This integration is key to personal growth because it allows us to be more adaptive, flexible, and resilient in our responses to life’s challenges.

Nick Sasaki: So, mindfulness essentially enhances the brain’s ability to integrate and function more effectively. Sharon, in your teachings, how do you guide people to make that transition from negative thought patterns to more positive, constructive ways of thinking?

Sharon Salzberg: One of the core practices I teach is loving-kindness meditation, which directly helps people shift their mental habits. In loving-kindness, we consciously generate feelings of goodwill toward ourselves and others. This can be revolutionary for someone who is used to harsh self-criticism or negativity. By repeating phrases like “May I be happy” or “May I be free from suffering,” we begin to rewire the mind to focus on kindness and compassion rather than fear or anger. Over time, these positive thought patterns become stronger, and people start to experience real growth and transformation in how they relate to themselves and others.

Nick Sasaki: That’s an incredibly practical way to create positive change. Joe, how does your work suggest people can accelerate this process of rewiring their brains for growth?

Dr. Joe Dispenza: In my research, I’ve found that the key to accelerating the process is combining mindfulness with elevated emotions. When people meditate, they often focus on a future vision of themselves or the life they want to create. But it’s not enough to just think about it—you have to feel it. When you combine mindfulness with emotions like gratitude, love, or joy, you signal to the brain that something important is happening. This boosts the brain’s ability to create new neural pathways because it associates those elevated emotions with the new thoughts and behaviors. This accelerates the process of change and helps the brain rewire more efficiently.

Nick Sasaki: That idea of combining thought and emotion is really powerful. Daniel, in your work with mindfulness and interpersonal relationships, how does this emotional element influence growth and brain function?

Dr. Daniel Siegel: Emotions play a significant role in brain integration. When we’re emotionally attuned—whether it’s to ourselves or others—the brain releases neurochemicals that promote connectivity between different regions of the brain. This process enhances emotional regulation, resilience, and overall mental health. Mindfulness helps us become more aware of our emotions and the ways we can respond to them. By bringing non-judgmental awareness to how we feel, we allow those emotions to be processed in a healthy way, which strengthens the brain’s ability to adapt and grow. This emotional awareness, combined with mindfulness, leads to greater well-being and positive growth.

Nick Sasaki: So emotions aren’t just feelings—they’re actually shaping the way our brains function and grow. Sharon, you’ve seen people transform their lives through mindfulness. Can you share an example of how rewiring the mind has led to lasting positive change for someone?

Sharon Salzberg: One story that comes to mind is a student who struggled with chronic anger. He would often lash out in frustration, damaging his relationships. Through mindfulness, particularly by focusing on the breath and practicing loving-kindness, he began to notice the early signs of anger before it escalated. By observing his thoughts and emotions without judgment, he was able to pause and choose a different response. Over time, this practice rewired his mind to respond with patience and compassion instead of anger. His relationships improved, and he found a greater sense of peace within himself. This is just one example of how mindfulness can lead to real, lasting growth.

Nick Sasaki: That’s an inspiring story. Joe, how can people maintain the changes they make through mindfulness and meditation, ensuring that the growth they experience is lasting?

Dr. Joe Dispenza: Consistency is key. The brain is always changing—it’s either being shaped by old patterns or new ones. So, if people want to maintain the changes they’ve made, they need to keep practicing. This doesn’t mean you have to meditate for hours each day, but regular, focused practice is essential. Whether it’s 10 minutes of mindfulness in the morning or practicing gratitude throughout the day, these small moments reinforce the new neural pathways. The more you practice, the more those pathways become the brain’s default mode. This ensures that the growth you experience becomes a permanent part of who you are.

Nick Sasaki: Consistency certainly seems to be a major factor in sustaining positive change. Daniel, any final thoughts on how mindfulness can help people continue to grow and adapt?

Dr. Daniel Siegel: Yes, Nick. Mindfulness creates what I call “mental flexibility.” It helps us stay open to new experiences and perspectives, which is essential for growth. By fostering integration in the brain, mindfulness allows us to be more resilient and adaptive in the face of life’s challenges. This flexibility is what enables us to keep growing, rather than becoming stuck in old patterns. It’s a lifelong process, but one that brings profound rewards in terms of emotional, mental, and even relational well-being.

Nick Sasaki: That’s a great way to conclude. Thank you, Sharon, Joe, and Daniel, for your insights into how mindfulness rewires the brain for positive change and growth. It’s clear that mindfulness not only transforms our thoughts but also reshapes our brains to support lasting growth. Looking forward to our next discussion on the power of presence and self-care.

The Power of Presence and Self-Care in Everyday Life

Nick Sasaki: Welcome back to the final part of our conversation. Today’s topic is The Power of Presence and Self-Care in Everyday Life. We’re joined again by Sharon Salzberg, and I’m excited to welcome Kristin Neff, a pioneer in self-compassion research, and Jon Kabat-Zinn, the creator of Mindfulness-Based Stress Reduction (MBSR). Together, we’ll explore how mindfulness and self-compassion can transform the way we live our daily lives. Sharon, since your work is deeply rooted in mindfulness, can you start by sharing how mindfulness helps us be more present in everyday life?

Sharon Salzberg: Absolutely, Nick. Mindfulness is about bringing our attention to the present moment, without judgment. In everyday life, this means paying attention to what’s happening right now—whether we’re walking, eating, or even talking with someone. Most of us are so used to multitasking that we’re rarely fully present. Mindfulness helps us break that habit and really focus on the here and now. It doesn’t have to be complicated—even something as simple as bringing awareness to our breath can help ground us in the present. This presence brings clarity and a sense of calm, which is essential for self-care.

Nick Sasaki: That’s a great way to look at it—presence as the foundation of self-care. Kristin, you’ve done a lot of work on self-compassion. How does being present relate to self-compassion, and why is self-compassion so important for everyday well-being?

Kristin Neff: Thanks, Nick. Self-compassion is about treating ourselves with the same kindness and understanding that we would offer a good friend. And to do that, we need to be present with ourselves. Often, when we’re stressed or feeling overwhelmed, we’re not even aware of our own suffering because we’re too caught up in trying to fix things or meet expectations. Mindfulness helps us pause and recognize that we’re struggling. This is the first step toward self-compassion. Once we acknowledge our own pain, we can respond with care rather than self-criticism. Self-compassion is a form of self-care that’s essential for emotional resilience and well-being. It allows us to recharge and be more present for others as well.

Nick Sasaki: That’s powerful—how being mindful of our own suffering opens the door to self-compassion. Jon, your Mindfulness-Based Stress Reduction program has been a game-changer for integrating mindfulness into everyday life. How does mindfulness support self-care, especially for people dealing with stress?

Jon Kabat-Zinn: Yes, Nick. MBSR was developed to help people manage stress, pain, and illness, but its principles apply to anyone seeking to live a more balanced life. Mindfulness supports self-care because it helps us become aware of what’s going on in our minds and bodies. Many people live in a state of chronic stress, not realizing the toll it takes on their health. Mindfulness brings awareness to those stress signals and gives us a choice—we can either react out of habit, which often exacerbates the stress, or we can respond with awareness and calm. This presence creates space for self-care. Whether it’s through mindful movement, meditation, or simply taking a break when we need it, mindfulness allows us to prioritize our well-being in the midst of our busy lives.

Nick Sasaki: It seems like mindfulness gives us the tools to notice when we need self-care and actually act on it. Sharon, how do you encourage people to make self-care a daily practice, especially when life gets hectic?

Sharon Salzberg: I always tell people that self-care doesn’t have to be complicated or time-consuming. It can be as simple as pausing for a few mindful breaths throughout the day. We often think of self-care as something indulgent, but really, it’s about checking in with ourselves and asking, “What do I need right now?” It might be rest, nourishment, or just a few moments of quiet. Mindfulness helps us develop this habit of checking in, even during busy times. The more we practice, the more natural it becomes to make self-care a priority. Small acts of self-care, done consistently, can make a big difference.

Nick Sasaki: That’s great advice—small, mindful actions that add up. Kristin, self-compassion is often misunderstood as being indulgent or selfish. How do you address that misconception, and why is self-compassion actually essential for caring for others?

Kristin Neff: That’s a common misconception, Nick. People often think that being kind to themselves means they’ll become lazy or self-indulgent, but the research shows the opposite. Self-compassion actually gives us more emotional resources to care for others. When we’re kind to ourselves, we’re less likely to burn out, and we have more energy and patience to support those around us. It’s important to remember that self-compassion isn’t about letting ourselves off the hook. It’s about recognizing that we’re human, that we make mistakes, and that it’s okay to treat ourselves with care. This allows us to bounce back from difficulties with greater resilience, which ultimately benefits everyone in our lives.

Nick Sasaki: That’s such an important point—self-compassion as a foundation for resilience, not indulgence. Jon, your teachings emphasize the importance of integrating mindfulness into everyday activities, not just formal meditation practice. How can people incorporate mindfulness and self-care into their daily routines?

Jon Kabat-Zinn: Yes, mindfulness is not something separate from daily life—it’s about being fully present in whatever we’re doing. Whether we’re washing dishes, walking, or talking with someone, we can bring mindful awareness to the activity. This doesn’t require extra time; it’s about how we’re engaging with the present moment. As for self-care, it’s about making space for it, even in the small things. Mindfulness gives us the awareness to notice when we’re rushing, when we’re feeling stressed, and when we need to pause. Incorporating mindful moments throughout the day—whether it’s a mindful breath, a stretch, or just noticing the sensations in your body—helps maintain balance. Self-care becomes a natural part of life when we’re present.

Nick Sasaki: It seems that mindfulness not only brings awareness but also allows us to seamlessly integrate self-care into even the smallest moments. Sharon, do you have any specific mindfulness practices that you recommend for people to cultivate presence and self-care in their daily lives?

Sharon Salzberg: Yes, one practice I often recommend is the “STOP” practice. It’s very simple but powerful. It stands for: Stop, Take a breath, Observe what’s happening in your mind and body, and Proceed. It’s a great way to pause and check in with yourself, especially in moments of stress or busyness. Another practice is mindful walking. You can do this anywhere—just focus on the sensations of your feet touching the ground, the movement of your legs, and your breath as you walk. These small, mindful moments help ground us in the present and remind us to take care of ourselves.

Nick Sasaki: Those are wonderful, practical tips. Kristin, how can people cultivate more self-compassion in their daily lives, especially when they’re feeling overwhelmed?

Kristin Neff: One simple practice is to place your hand on your heart when you’re feeling stressed or overwhelmed and take a few deep breaths. This activates the body’s soothing system and reminds you to treat yourself with kindness. You can also say phrases like, “This is a moment of suffering,” “Suffering is a part of life,” and “May I be kind to myself in this moment.” These phrases help you acknowledge your pain and respond with compassion. Over time, self-compassion becomes a habit, and you’ll find it easier to be kind to yourself even in difficult moments.

Nick Sasaki: Those practices are so grounding. Jon, before we wrap up, do you have any final thoughts on the role of mindfulness and self-care in maintaining balance in everyday life?

Jon Kabat-Zinn: I’d say the most important thing is to remember that mindfulness and self-care are not separate from life—they are life. When we practice mindfulness, we’re not just reducing stress or trying to feel better; we’re cultivating a deep, embodied awareness of our own experience. This awareness allows us to live more fully and respond to life’s challenges with greater wisdom and compassion. Self-care is simply the recognition that we need to take care of ourselves in order to take care of others and meet the demands of life. When we’re present, self-care becomes a natural expression of mindfulness.

Nick Sasaki: That’s a beautiful way to close. Thank you, Sharon, Kristin, and Jon, for sharing your wisdom on how mindfulness and self-compassion can help us be more present and take better care of ourselves in everyday life. It’s clear that these practices not only support our well-being but also allow us to show up more fully for others. I’ve learned a lot today, and I’m sure our listeners have too. Thank you all.

Short Bios:

Sharon Salzberg: A pioneer in meditation and mindfulness, Sharon Salzberg is the author of Real Happiness and co-founder of the Insight Meditation Society. Her teachings focus on loving-kindness and emotional resilience.

Thich Nhat Hanh: A Vietnamese Zen Buddhist monk, Thich Nhat Hanh was a global spiritual leader, poet, and peace activist, known for his teachings on mindfulness, peace, and compassion.

Eckhart Tolle: Author of The Power of Now and A New Earth, Eckhart Tolle is a spiritual teacher known for his focus on presence and the transformative power of living in the present moment.

Dalai Lama: The 14th Dalai Lama, Tenzin Gyatso, is a Tibetan spiritual leader and Nobel Peace Prize laureate known for promoting peace, compassion, and universal responsibility.

Brené Brown: A research professor at the University of Houston, Brené Brown is known for her work on vulnerability, empathy, and courage, and is the author of Daring Greatly and The Gifts of Imperfection.

Pema Chödrön: An American Buddhist nun and teacher in the Shambhala tradition, Pema Chödrön is the author of When Things Fall Apart, known for her teachings on resilience, compassion, and embracing uncertainty.

Tara Brach is a psychologist, meditation teacher, and author of Radical Acceptance. She is known for her work on mindfulness, emotional healing, and self-compassion.

Dr. Joe Dispenza: A neuroscientist, author, and lecturer, Dr. Joe Dispenza focuses on the science of rewiring the brain through meditation, and is known for his books Breaking the Habit of Being Yourself and Becoming Supernatural.

Dr. Daniel Siegel: A clinical professor of psychiatry at UCLA, Dr. Daniel Siegel is a leader in the field of interpersonal neurobiology and author of Mindsight, focusing on the integration of brain science and mindfulness.

Kristin Neff: A pioneering researcher in self-compassion, Kristin Neff is the author of Self-Compassion: The Proven Power of Being Kind to Yourself and a professor at the University of Texas at Austin.

Jon Kabat-Zinn: Creator of Mindfulness-Based Stress Reduction (MBSR), Jon Kabat-Zinn is a leading figure in bringing mindfulness to mainstream healthcare and the author of Wherever You Go, There You Are.