Cliff Heegel Ph.D.

I got this from Russ Harris, author of The Happiness Trap.
“OBEAR” is a handy process to remember in a time of emotional distress.
If you are starting to get mentally or emotionally swept away, do this:
1. OBSERVE.Bring awareness to the feelings in your body.
2. BREATHE. Take a few deep breaths. Breathe into and around them.
3. EXPAND. Make [...]

What state are you in now, right this moment? Take a moment to relax, breathe, and drop into mindfulness of the present moment.
OK. Are you here, present, reading? Or..?
The ability to see your state of mind is a wonderful tool. When you cannot see your state of mind you are effectively blind. If you do [...]

In this essay I outline ways to change personal behavior patterns.
But first, some words from a former President of the United States:
“Give me six hours to chop down a tree and I will spend the first four sharpening the axe.” — Abraham Lincoln.
So before we start chopping, let’s sharpen the ax.
When it comes to changing [...]