Roger Cunard

Personal Growth, Self-Improvement & Well-Being

  • Many years ago, I was headed to a small theater not too far from home to see a movie — and what the movie was I don’t even vaguely remember. In the parking lot, there was a man asking for food, money, or any sort of handout. He was probably not much older than me at the time and seemed sincere and non-threating.

    I quickly chose not to help — mostly out of habit — and walked by without much of an acknowledgment. But for some reason this interaction stuck with me over the next two hours while I watched some forgettable movie in a darkened theater. So, I decided that if this man was still there when I left, that I would help him with some food or prepared meal from a grocery store nearby in the same shopping center.

    To my disappointment, he wasn’t anywhere to be found in the parking lot. I probably looked around for a couple of minutes, and expected it to be forgotten like so many other similar situations.

    I try not to live my life with regret, but I really haven’t been able to shake this small failure of kindness in the years since. I return to this memory and wonder why I couldn’t be bothered to do something, anything.

    In May 2013, Texas-born writer George Saunders delivered the commencement address at Syracuse University — where he teaches creative writing — and shared a related anecdote about his own failure of kindness:

    I’d say, as a goal in life, you could do worse than: Try to be kinder.

    In seventh grade, this new kid joined our class. In the interest of confidentiality, her name will be “ELLEN.” ELLEN was small, shy. She wore these blue cat’s-eye glasses that, at the time, only old ladies wore. When nervous, which was pretty much always, she had a habit of taking a strand of hair into her mouth and chewing on it.

    So she came to our school and our neighborhood, and was mostly ignored, occasionally teased (“Your hair taste good?” — that sort of thing). I could see this hurt her. I still remember the way she’d look after such an insult: eyes cast down, a little gut-kicked, as if, having just been reminded of her place in things, she was trying, as much as possible, to disappear. After awhile she’d drift away, hair-strand still in her mouth. At home, I imagined, after school, her mother would say, you know: “How was your day, sweetie?” and she’d say, “Oh, fine.” And her mother would say, “Making any friends?” and she’d go, “Sure, lots.”

    Sometimes I’d see her hanging around alone in her front yard, as if afraid to leave it.

    And then — they moved. That was it. No tragedy, no big final hazing.

    One day she was there, next day she wasn’t.

    End of story.

    Now, why do I regret that? Why, forty-two years later, am I still thinking about it? Relative to most of the other kids, I was actually pretty nice to her. I never said an unkind word to her. In fact, I sometimes even (mildly) defended her.

    But still. It bothers me.

    So here’s something I know to be true, although it’s a little corny, and I don’t quite know what to do with it:

    What I regret most in my life are failures of kindness.

    Those moments when another human being was there, in front of me, suffering, and I responded … sensibly. Reservedly. Mildly.

    Or, to look at it from the other end of the telescope: Who, in your life, do you remember most fondly, with the most undeniable feelings of warmth?

    Those who were kindest to you, I bet.

    But kindness, it turns out, is hard — it starts out all rainbows and puppy dogs, and expands to include . . . well, everything.

    The entire wonderful speech was adapted and published in his book, Congratulations, by the way: Some Thoughts on Kindness.

    But I think was sums it up best for me is a simple line from the beautiful, illustrated book The Boy, the Mole, the Fox and the Horse by Charlie Mackesy: “Nothing beats kindness,’ said the horse. ‘It sits quietly beyond all things.”

    Nothing beats kindness.

  • Stillness often feels like an elusive luxury in the relentless pace of the modern world. Yet it’s not something to be chased or demanded, but a humble and practical refuge always waiting patiently for us within reach.

    Stillness, in its quiet simplicity, invites us to step off the wheel of constant doing. To find stillness, pause and stay with the present moment — fully, without hurry or distraction.

    Across traditions — from the disciplined calm of Stoicism to the mindful presence cultivated by Buddhism — stillness is understood as the foundation of peace. It’s in the pauses between moments, these gentle breaths, that we find the capacity for calm, insight, and resilience.

    It’s not about silencing the world or about literally being still, but about creating a space and time where the noise doesn’t control us. Stillness is not the absence of movement but the presence of awareness.

    A teaching moment between a Zen master and disciple shows the power of stillness:

    One day a young disciple asked the Zen master: “Master, how can we find inner peace and stillness in the midst of the busy world around us?”

    He replied: “The key to finding stillness is not to avoid the chaos of the world, but to learn to find peace within it.”

    The young disciple asked: “But how can we find peace within all the chaos and noise?”

    The master gestured to a nearby pond and said: “Look at the pond. When the water is still, it reflects the beauty of the sky and trees around it. But when the water is disturbed by the wind, the reflections become distorted and unclear.”

    He continued: “Similarly, when our minds are disturbed by the chaos of the world, our perception of reality becomes distorted. But if we can learn to still our minds, we can see the beauty and clarity of the world around us.”

    If you want a grounded life of contentment, health, and wisdom, finding stillness is a necessary practice. It’s the humble practice of attending before reacting, breathing before rushing, and noticing before judging.

    When we make stillness a practice — whether a brief morning meditation, an undistracted walk, or mindful listening — we learn to live in peace, like the calm water reflecting the sky above. This stillness grounds us in what truly matters, giving us the strength to engage with life’s challenges without losing ourselves.

    In stillness we meet ourselves — not as hurried beings, but as human beings — capable of clarity, compassion, and quiet wisdom.

  • There are many interpretive signs at Great Smoky Mountains National Park in North Carolina and Tennessee that help connect visitors to the history of the location and to the past keepers of the land, the Cherokee people.

    My favorite sign is taken from the Cherokee creation myth and tells the story of how some trees became evergreen, which keep their leaves and remain green all year, and some trees became deciduous, which lose their leaves in autumn:

    Some Trees Obeyed

    The Great Spirit made all the trees and the plants and the animals, and he asked them to stay awake and fast and pray seven nights, in reverence to the Creator. And the first night they all did, but the second night some fell asleep, and the third night, only a few were still awake: the holly, the laurel, the cedar, the hemlock, and some others. And the Great Spirit, the Creator, said that they would be able to keep their hair—their leaves—all year round. And he gave them special power to be medicine for the Cherokee people.

    —Freeman Owle, Cherokee storyteller

    The creation legend reflects the close and interconnected relationship the Cherokee people had with nature, with animals and plants. They understood that we’re an integral part of the natural world—not separate or superior to it.

    In her classic, Braiding Sweetgrass: Indigenous Wisdom, Scientific Knowledge, and the Teachings of Plants, botanist Robin Wall Kimmerer, who is a member of the Citizen Potawatomi Nation, also acknowledges and celebrates our reciprocal relationship with the living world.

    All flourishing is mutual. Soil, fungus, tree, squirrel, boy—all are the beneficiaries of reciprocity.

    Whether based in legend or science, we will benefit—on an individual, societal, and planetary level—to live in greater harmony with nature and take advantage of its transformative power.

    Fediverse reactions
  • Steve Irwin (1962–2006) was a beloved Australian conservationist, educator, and television personality. He is widely known as “The Crocodile Hunter,” and dedicated his life to saving and protecting endangered wildlife.

    During a 2004 interview with Charles Wooley for 60 Minutes Australia, Irwin’s joy and passion for conservation was on full display. He shared his lack of interest in material possessions and how he will continue to use the all money he makes for conservation:

    What good is a fast car, a flash house and a gold plated dunny to me? Absolutely no good at all.

    I’ve been put on this planet to protect wildlife and wilderness areas, which in essence is going to help humanity. I want to have the purest oceans, I want to be able to drink water straight out of that creek, I want to stop the ozone layer, I want to save the world.

    And you know money, money’s great. I can’t get enough money, and you know what I’m going to do with it? I’m gonna buy wilderness areas with it. Every single cent I get goes straight into conservation.

    Irwin’s life was cut short by a fatal encounter with a stingray in 2006, but he left us with many lessons about how to live a life of joy, passion, and purpose. His singular mission was to protect wildlife and wilderness areas, and he understood how little use a fast car or fancy dunny (toilet) was to his higher purpose and source of happiness.

  • In his 2016 collection of autobiographical stories, At Home in the World, Zen Master Thich Nhat Hanh shares insights and teachings drawn from his childhood in rural Vietnam, life as a peace activist, and experiences traveling the world.

    While it’s not possible to capture the essence of Zen Buddhism in concepts or words — direct, personal experience is required — Thich Nhat Hanh’s simple childhood story about eating a cookie points us in the right direction:

    When I was four years old, my mother used to bring me a cookie every time she returned from the market. I would go to the front yard and take my time eating it, sometimes taking half an hour or forty-five minutes to eat one cookie. I would take a small bite and look up at the sky. Then I would touch the dog with my feet and take another small bite. I just enjoyed being there, with the sky, the earth, the bamboo thickets, the cat, the dog, the flowers. I was able to spend so much time eating my cookie because I did not have much to worry about. I was not thinking about the future; I was not regretting the past. I was dwelling entirely in the present moment, with my cookie, the dog, the bamboo thickets, the cat, and everything.

    Zen emphasizes being awake and aware in the present moment — the only moment that truly exists. Nhat Hanh continues with practical advice to eat attentively, mindfully, and slowly to find joy and happiness:

    It is possible to eat our meals as slowly and joyfully as I ate the cookie of my childhood. Maybe you have the impression that you have lost the cookie of your childhood, but I am sure it is still there, somewhere in your heart. Everything is still there, and if you really want it, you can find it. Eating mindfully is a most important practice of meditation. We can eat in a way that we can bring back to life the cookie of our childhood. The present moment is filled with joy and happiness. If you are attentive, you will see it.

    Whether eating a cookie, going outside for a walk, or washing the dishes, every mundane task presents an opportunity to practice gratitude and mindfulness. In his classic book about the path of mindfulness in everyday life, Peace is Every Step, Nhat Hanh shares more about the deep practice of eating mindfully to cultivate compassion, understanding, and happiness:

    After breathing and smiling, we look down at the food in a way that allows the food to become real. This food reveals our connection with the earth. Each bite contains the life of the sun and the earth. The extent to which our food reveals itself depends on us. We can see and taste the whole universe in a piece of bread! Contemplating our food for a few seconds before eating, and eating in mindfulness, can bring us much happiness.

    Having the opportunity to sit with our family and friends and enjoy wonderful food is something precious, something not everyone has. Many people in the world are hungry. When I hold a bowl of rice or a piece of bread, I know that I am fortunate, and I feel compassion for all those who have no food to eat and are without friends or family. This is a very deep practice.

    We do not need to go to a temple or a church in order to practice this. We can practice it right at our dinner table. Mindful eating can cultivate seeds of compassion and understanding that will strengthen us to do something to help hungry and lonely people be nourished.

    Thich Nhat Hanh passed away in 2022, but his legacy of Engaged Buddhism is continued by a community of teachers, students, and followers around the world. Learn more about the life story of Thich Nhat Hahn.


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  • On May 17, 2014, Naval Admiral William H. McRaven gave the commencement address to the graduates of The University of Texas. The speech became the basis of his best-selling book, Make Your Bed, a few years later.

    Adm. McRaven urged the graduates to find the courage to change the world. He shared the ten principles he learned during Navy Seal training that helped him overcome challenges in his own life and explained how those basic lessons can be used to change yourself and the world.

    The first — and most memorable — of the life lessons Adm. McRaven shared was to make your bed every morning:

    Every morning in basic SEAL training, my instructors, who at the time were all Vietnam veterans, would show up in my barracks room and the first thing they would inspect was your bed. If you did it right, the corners would be square, the covers pulled tight, the pillow centered just under the headboard and the extra blanket folded neatly at the foot of the rack — that’s Navy talk for bed.

    It was a simple task — mundane at best. But every morning we were required to make our bed to perfection. It seemed a little ridiculous at the time, particularly in light of the fact that were aspiring to be real warriors, tough battle-hardened SEALs, but the wisdom of this simple act has been proven to me many times over.

    If you make your bed every morning you will have accomplished the first task of the day. It will give you a small sense of pride, and it will encourage you to do another task and another and another. By the end of the day, that one task completed will have turned into many tasks completed. Making your bed will also reinforce the fact that little things in life matter. If you can’t do the little things right, you will never do the big things right.

    This is a small, but meaningful, action anyone can take to kickstart their day with a productive habit. Then, use the momentum from the simple task of making your bed to help you make the next right decision or stack with another positive habit.

    I especially love his final point about the benefits of making your bed:

    And, if by chance you have a miserable day, you will come home to a bed that is made — that you made — and a made bed gives you encouragement that tomorrow will be better.

    So, take some advice from Adm. McRaven, “If you want to change the world, start off by making your bed.”


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  • From CBS Sunday Morning, videographer Gary Cohen captured 2 minutes and 29 seconds of nature’s calm and tranquility from Walden Pond in Concord, Massachusetts. Relax and enjoy the sights and sounds of the place where Henry David Thoreau lived from 1845 to 1847.

    Unfortunately, Walden Pond and Walden Woods are under threat from nearby development. The National Trust for Historic Preservation has listed the area as one of “America’s 11 Most Endangered Historic Places.”

    If you would like to help preserve Walden Pond and Walden Woods for future generations, visit https://www.walden.org to make a tax-deductible donation to The Walden Woods Project and sign the petitions to protect the woods.


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  • Born on January 15, 1929, in Atlanta, Georgia, Dr. Martin Luther King Jr. was an important and influential activist and minister who transformed race relations in the United States during the 1950s and 1960s. He became a leading figure in the civil rights movement and advocated for racial equality through nonviolent resistance.

    Dr. King was a prolific orator and writer who published several books, letters, and speeches. In 1963, he published, Strength to Love, a collection of sermons based on his radical fusion of religious teachings and ideas on nonviolence resistance.

    Among the most powerful messages in this landmark work is his belief that courage, hope, and love are the means to combat hate and oppression:

    Darkness cannot drive out darkness; only light can do that. Hate cannot drive out hate; only love can do that. Hate multiplies hate, violence multiplies violence, and toughness multiplies toughness in a descending spiral of destruction.

    According to Dr. King, we must break the cycle of hate and learn to love our enemies. This is the basis for how we will overcome injustice and transform society.

    He developed and refined these ideas throughout his career. In 1957, he preached a sermon titled “Loving Your Enemies” at Dexter Avenue Baptist Church on this theme:

    Somewhere somebody must have some sense. Men must see that force begets force, hate begets hate, toughness begets toughness. And it is all a descending spiral, ultimately ending in destruction for all and everybody. Somebody must have sense enough and morality enough to cut off the chain of hate and the chain of evil in the universe. And you do that by love.

    Terribly, Dr. King’s life was cut short by fear and hate on April 4, 1968, but his lessons and philosophy continue to be relevant today. I believe it’s true that “love is ultimately the only answer to humankind’s problems.”


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  • Exercise — really movement of any kind — is essential to good health and overall wellbeing. Forget the “no pain, no gain” nonsense, and just find the movements that are enjoyable and repeatable for you.

    You may connect with dancing, hiking, pickleball, or yoga. But having a consistent practice of activity and movement is extremely important for our emotional balance, mental clarity, and physical fitness.

    Keep in mind this gem from author, entrepreneur, and motivational speaker Jim Rohn:

    Take care of your body. It’s the only place you have to live.

  • To increase your lifespan, incorporate these tips into your routine as much as possible:

    1. Stay healthy: Eating a balanced diet, exercising regularly, and getting enough sleep are all essential for maintaining good health and longevity.
    2. Stay socially active: Socializing with friends and family can help reduce stress and improve mental health, which can lead to a longer life.
    3. Stay mentally active: Engaging in mentally stimulating activities such as reading, playing games, or learning a new skill can help keep your brain sharp and reduce the risk of cognitive decline.
    4. Stay physically active: Regular exercise can help reduce the risk of chronic diseases such as heart disease, diabetes, and cancer, which can all shorten lifespan.
    5. Stay positive: A positive outlook on life can help reduce stress, improve mental health, and increase longevity.

    These tips are just a starting point. Everyone’s body is different, so be sure to consult with a healthcare professional before making any significant changes to your lifestyle.