A 10-Minute Practice for Engaging Money Issues

We all know the simple instruction. And if we’ve been meditating for a while, we’ve heard it countless times: Bring mindfulness to the ever-present breath. That’s it. That’s the practice. From the breath, flows kindness, compassion, joy, and equanimity (the ability to flow with the ups and downs that life brings).

But there’s another kind of mindfulness practice that also brings these great benefits: bringing mindfulness to our relationship with money. Money?! Yes, money. We think about money and make money decisions frequently. Every time we shop or spend, we engage with money. If we have signed up for alerts on our phone, we are pinged regularly when we pay for products and services, when our balance changes, when our stocks reach a certain price. And, of course, we have lots of emotions tied up with our money worries and goals: Did I overpay for my car, house/apartment, or sofa? How did she afford a house in that neighborhood? Am I saving enough? Will they think I’m cheap if I don’t buy them an expensive gift? Does my boss value me enough to give me the raise I want? Is it ok if I buy another meditation cushion or yoga mat, even though I don’t really “need” one?

When we are worried or confused about money, we are physically feeling ungrounded. Simply by focusing and giving space to the feelings when money thoughts arise, we are befriending instead of avoiding or running from those difficult feelings.

Let’s consider that our money fears and worries are tied to security and survival. When we are worried or confused about money, we are physically feeling ungrounded. Meditation can help. Simply by focusing and giving space to the feelings when money thoughts arise, you are befriending instead of avoiding or running from those difficult feelings. Think of those feelings as the friendly messenger. As you welcome the feelings, you are changing your relationship with money while doing your mindfulness practice at the same time.

I’m not suggesting that we can just flip a switch and start investigating difficult money feelings with ease, but to motivate us to seize the day, and reverse the way we relate to money. This is the area of our lives where we tend to avoid, repress, distract, panic, and react when a money challenge is present. And for the sake of full disclosure, I—a veteran financial advisor—have panicked and sold my investments when the markets have crashed. I am no stranger to money reactivity. In a way, the more often we experience money worry and stress, the more opportunities we have for mindfulness practice.

A Simple Practice for Engaging Money Issues

1. When you have a money thought, notice the associated feeling that resides in your body. Where is it? What is the feeling? Get clear and intimate, really pay attention.  

2. Allow any feelings that arise simply to be, and welcome those feelings through your entire body. What are these feelings trying to communicate to you? 

3. After listening to those feelings, say some phrases of loving-kindness to yourself. For example, you might say: I love you, you’re going to get through this, you’re bigger than your money.

That’s the essence of the practice. 

Let’s explore a few topics of financial well-being, and how you might start bringing a deeper awareness and self-compassion to your style of navigating them. 

Untangling Debt 

When we are in debt, it can color our whole life. That’s the negativity bias. Even though we know we are multi-faceted, when we habitually think of ourselves as debtors, it’s difficult to see that qualities of generosity and abundance live within us as well. The shame of debt and losing money can isolate us into thinking that we are alone. We are not, of course, alone in this experience, nor in the struggles and painful emotions. 

What’s important is that we start to loosen our beliefs—change the neural pathways in our brain in order to experience debt differently. I recommend paying down your debt—no matter how slowly you go—and at the same time, giving and saving. Remember the acronym GPS: Give to charity, Pay down your debt, and Save something for yourself. These amounts can be small, and you don’t even have to give money. You could give resources or volunteer time at a food bank, for example. The idea here is to start telling your brain through your actions that, although you have debt, you are not a “debtor.”

Here’s something to try: If you give a dollar a day (or $30/month) to charity, pay down your debt a dollar a day, and save a dollar a day in your retirement plan (if you have one) or your savings account, you will begin to see yourself as a saver and giver. Start small and build these habits over time, and if available to you, take advantage of automatic payroll deductions as you save into retirement accounts.   

Awareness of Earning

Be mindful of the hard work and the value you created to produce your paycheck. Become aware of the level of appreciation your employer has for your work. When you receive your paycheck, feel that appreciation, and imagine the gratitude flowing from your coworkers and clients toward you. Each day, focus on three things you did to help and support your clients and colleagues.  

You may not feel that your employer or coworkers appreciate you. Perhaps you are underpaid, or perhaps you don’t feel good about the job you are doing. By paying attention to how you feel about your compens