Mid-Summer Invitation to Reconnect
with Intention, Attention and Attitude
“Be Here Now."
-Ram Dass
Hello, everyone!
I hope this newsletter finds you well, enjoying the long days and time with friends and family, as well as employing all of your senses during this vibrant and lush time of year!
As we settle into the heat (it’s been a hot one!) and the heart of the summer, this is a good time to pause, reflect on where you began the summer, inquire about where you are now, and to revisit if you still feel aligned with the intention, attention and attitude you framed for yourself as we moved into this often high-energy season.
You might ask yourself where you are in your mindfulness practice and if you feel like you’ve been able drop into present moment awareness. If you missed the last newsletter, which lays the framework for the three essential elements of mindfulness and pathways to presence (intention, attention, attitude), as taught by world renown meditation teacher, Jon Kabat-Zinn, or want to revisit, the June 2025 Newsletter: Three Pathways to Presence is now live on the blog.
Where Are You Now?
Perhaps you began the season with a clear intention to rest more, to reconnect with nature or loved ones, to be more fully present in your days, or create space to be with what really matters. Or, perhaps the transition into summer happened quickly, without much time to name what you needed.
Either way, life moves as it does, and it's easy to get swept up in activity, overcommitment, or the pull of old habits. If you’re feeling pulled from present moment awareness, now is a good time to gently realign.
Mindfulness invites us to return again and again to the present moment—not with judgment, but with curiosity.
In Mindfulness-Based Cognitive Therapy (MBCT) and other mindfulness-based approaches, we often return to three foundational qualities of practice—Intention, Attention, and Attitude. They support each other (and each of us) in forming and following an inner compass to help guide us through our lives—both on and off the cushion.
This month, I invite you to explore intention, attention and attitude through the lens of your lived experience. You may choose to use these questions as journal prompts, or to sit quietly somewhere to reflect and feel into your inner wisdom.
Intention: What Are You Growing?
Your intention is your inner direction. It’s not a goal to accomplish, but a way of orienting. In mindfulness practice, intention sets the tone for how we show up. It's the why behind the way we move through the world.
You might ask:
What was I intending for this summer?
What matters most to me right now?
What do I want to nourish—within myself or in my relationships?
There’s no need to “get it right.” Simply allowing space for the question can bring clarity. Maybe what you hoped to cultivate has shifted or deepened. That, too, is part of the practice.
Attention: Where Is Your Energy Going?
Once you’re clear about what you care about, you can begin to notice where your attention actually goes.
Attention is precious. In a world that constantly pulls at us, the ability to choose what we attend to—and how—is a radical act of care.
You might reflect:
What’s been capturing my attention lately?
Am I pulled in directions that deplete me, or do I feel invited toward things that restore me?
Are there small moments of joy or beauty I’ve been overlooking?
What can I say no to, in service of saying yes more fully?
Often just noticing how distracted we feel is the first step toward remembering that we have a choice. Not everything requires your energy. And, not everything that tugs at your attention is meant to be followed.
Attitude: How Are You Relating?
This third foundation—attitude—shapes the quality of awareness that we bring to our experience. Are we meeting ourselves with judgment? With kindness? With urgency or spaciousness?
When difficulties arise, it’s natural to tighten or turn away—to cling or avoid. But if we can meet those moments with gentleness and curiosity, they often soften and reveal something new.
You might explore:
What’s been difficult lately? How have I responded?
Can I notice what’s here without rushing to fix it?
What would it feel like to offer a little more compassion to myself and those around me?
Cat Tales...
What the Sibling Trio Teaches Us About How To Flow with Change
Summer is a time to relax in the sun, feel the wind as it blows through the open windows, and take long cat naps.
All of this has been true for our three feline friends, Max, Eve and Pearl. They also managed a weekend with a friend taking care of them when my husband and I were away at a family event. The main things to note are how well they adapted to the care of another human and stuck together as the family unit that they are, while feeling quite happy about staying with another cat lover who cared well for them.
What this inspires in me is how when we’re met with care, kindness and consistency, we can continue to flourish. When we nurture our intentions, pay attention to what is occurring right now, and adopt an attitude of flexibility, curiosity and care, we can flow with the changes, pivot when needed, and still find time to take in the sun, feel the wind in our hair, and make time for those glorious cat naps… in the midst of it all.
Your attitude toward your own experience matters. It changes the texture of the moment—and of your life.
I want to express my deepest appreciation and love to each of you.
Thank you for your presence—I’m so happy that you are here!
May you be filled with warmth and kindness.
May you be happy, healthy and safe.
May your heart know peace.
Wishing you continued presence, softness and clarity as the season unfolds.
With warmth,
Karen
Mid-Summer Practice
Delights, Difficulties & Discoveries
As we move through the heart of summer, this is a gentle invitation to pause and reflect—with curiosity and compassion.
You might take a few quiet moments with your breath, a journal, or simply in stillness, and explore.
What have been the delights?
What moments have brought joy, meaning or warmth?
What difficulties have surfaced?
What challenges have arisen, and how have you met them?
What discoveries have emerged?
What have you learned about your needs, your rhythms, or what matters most?
As you reflect, consider:
What truly deserves my attention right now?
What can I say yes to with presence and care?
What might I release, so I can tend to what matters most?
You don’t need to solve anything or have all the answers. Just noticing—gently, honestly—can open space for clarity and renewal. Pausing and asking with compassionate curiosity can bring you closer to what’s already here, happening in this precious moment.
Resources
Read...
This month, the invitation is to let you choose. Take a moment to skim through the blog, following the thread of your attention, and read what most resonates. Notice what blog posts draw you in, paying attention to what your mind or heart might be quietly asking for. If you're looking for a place to start, consider revisiting one of the posts on the hindrances—especially if you're feeling caught in clinging, avoidance, or doubt. The summer months can be a time to catch up or return to a past reflection, honoring what you most need now.
Watch...
In my library of free, guided meditations, you’ll find simple practices to help you come home to your body, your breath, and the quiet wisdom within. This month, consider skimming through the collection and selecting a practice that draws your attention—something that feels just right for where you are now. If you’d like a suggestion, the Flower Meditation can be a beautiful seasonal choice. With gentle visualization, it invites you to embody the essence of a flower by turning your attention toward a felt-sense of warmth, openness and presence.
Listen...
Sometimes the mindful choice is allowing yourself to enjoy what lights you up. This month, give yourself permission to skim through Netflix, YouTube, Apple TV—whatever platform you use—and follow your attention. Maybe it’s a documentary that inspires you or deepens your understanding of something meaningful. Maybe it’s a lighthearted comedy that invites laughter and connection with loved ones. Choose what resonates, and let your viewing be intentional, even if it’s playful. Notice what draws you in, and allow your attention to land there, fully and freely.
In case you’re unaware and interested, I offer an online, donation-based meditation class/guided practice every other Monday night 8-9pm EST in a relaxed and warm setting on Zoom. The only requirement is an interest in increasing mindful awareness and skills through practice and growing your inner wisdom. If you’re interested in beginning, reconnecting with or deepening your meditation practice in community, we’d love for you to join us! Get more details and register here.
I also offer 8-week courses on Mindfulness-Based Cognitive Therapy (MBCT) for Anxiety, Depression & Stress. The MBCT course is designed to help you tap into your heart, body and mind and listen deeply to your inner experience. You’ll gain insight and skills that give you a choice as to how to respond to life’s difficulties while learning how to cultivate a new and gentler relationship with anxiety, depression and stress. More information about the course can be found on the 8-Week MBCT Course page of my website.
Also, if you know of anyone interested in deepening their mindfulness and meditation practices, please forward this email along and invite them to join as well! All are welcome and can sign up for the newsletter on my website.
Dr. Karen Walant has been a practicing psychotherapist for almost three decades and holds a MSW and PhD in Clinical Social Work from New York University. Karen supervises other clinicians in private practice and has given lectures around the country on issues related to attachment, mindfulness, meditation, addiction and recovery, deepening the therapeutic relationship, parenting with kindness, and fostering compassionate relationships. She is the author of Creating the Capacity for Attachment: Treating Addictions and the Alienated Self. A long-time meditator and teacher, Karen is a 2021 graduate of the 2-year Mindfulness Meditation Teacher Training Program (taught by meditation experts Tara Brach and Jack Kornfield), is certified as a Mindfulness Meditation Mentor, and is certified as a Level I Mindfulness-Based Cognitive Therapy (MBCT) Teacher through Brown University, and completed her Certificate in Mindfulness and Psychotherapy from the Institute for Mindfulness and Psychotherapy in 2022.