Free stuff. I love free stuff.

Today I took advantage of some good free stuff.

Podcasts. I listen to a few. This morning I listened to a really good episode of the Ten Percent Happier podcast on self compassion, with special guest Chris Germer. Really worth the time.

I'm working on a free 8-week mindfulness-based stress reduction course, Palouse Mindfulness. All free. Extra challenging in some ways, because there is no external accountability. I did a 20-minute seated meditation today.

Yesterday I started a 31-day weight loss program for women over 50 with physical trainer Pahla B. She's fun and full of good info and it's different for 31 days of workouts. Again, just me for accountability, but since I learned all about self-compassion, I'll be nice to myself if I miss any/many. Here's the link to Day 1 on Youtube, which has the link to her free downloadable guide (with email sign up.)

In addition to these fine things that are good for me, I did a brief Loving Kindness meditation while fixing my son some mac & cheese (I just said "Alexa, Loving Kindness Meditation" and she started one right up from Spotify.)

I also practiced the mandolin and had a nice chat and check in with my awesome mandolin instructor via Skype. Quality one-on-one instruction is definitely worth paying for AND you have the accountability factor, so if you want to learn a stringed instrument, you should consider working with Rachel Coats. 

This is a free stock photo. While I do, in fact, have THREE mandolins, I do not own this one, or the table, or have that view.