Category: Mindfulness

Do Less

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The key to having more is wanting less. Consumed by progress and momentum, we often loose sight of the fact that where we are used to be a dream. Consider where you are right now and trust that you are exactly where you are needed. It is necessary for you to be here right now. Can you do less? Be less? Accept where you are and resist the temptation to ask for more.


As human beings we are forever growing and changing. As Americans we are forever consuming and capitalizing on opportunities. We live in a consumerist society. Our purchases are made from big name stores. Our homes reflect the images we see on HGTV. The best wisdom I have heard on this is from author Thrity Umrigar. She said, “By the time your kitchen is finished the style will be outdated. It only makes sense to only do what you like anyway.” 

How many times do we finally nail down a style only to find that it is no longer popular? The answer is not to stay ahead of fashions or buy more. The answer is simply to consume less. Style changes, taste is forever. We continue to emulate Coco Chanel’s style and she was just copying the nuns in the convent where she was raised. True elegance is finding your own style and sticking with it.

We do not need more stuff to be relevant or worthy. Focusing on lack gives us all a feeling of inadequacy. We fear that we have done so little and blame ourselves for not having achieved or accomplished more. What if instead of convincing ourselves that where we are is less than where we want to be we appreciate all the work that we did to get here? We worked hard to arrive in this place. It is not perfect and that is ok, but this moment is something special.

Oprah tells us that when we celebrate more we find more to celebrate. Take the time to celebrate yourself and all the you have done to reach this place. You don’t have to get anywhere else. You don’t have to achieve or purchase anything more. Don’t do one more thing today until you feel fully the pleasure of being here. Savor it. Enjoy it. Do less. There is nothing further that you need to do. This is enough. You are enough. Isn’t it wonderful?

Changing your Luck

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Whether you are a religious person or not many of us have heard the sentiment, “Let Go, Let God.” The suggestion is used to remind us to release the illusion of control. The simple desire to have things in our lives go well, or go “right,’ leads us to the image of ourselves at the center of the universe. This perception leads us to believe that we are in some way controlling what comes to us and into our lives. And we can’t control the universe but we can control our actions and by shifting our patters we can absolutely change our luck.

We are often told to be attentive to our thoughts as that is what will be drawn into your life. A study was done on this concept of mindset and opportunity. The researchers collected several individuals who considered themselves both lucky and unlucky. The researchers told their subjects to go get a morning coffee. What the researchers did not tell the subjects was that they had left five dollars on the floor of the coffee shop.

The majority of people who considered themselves unlucky did not even see the money on the ground. They reported having an uneventful or average morning. The individuals who considered themselves lucky noticed the money and picked it up. They also did something else – they paid it forward. They added the money to the tip jar or bought a stranger in line behind them their drink. Many of the people who considered themselves lucky made new friends or business connections by sharing the money they found. Almost all of them both found the money and used it to do some good for others which resulted in a boomerang effect. Because they sent light, joy, goodness, out into the world, they also received that same energy back. They considered this how the universe works.

Therefore, just as we can practice smiling to put ourselves in a good mood. We can also fake the control we have over the universe by putting some goodness out into it. Perhaps you are having a rough day but if you do small things to improve the lives of others that reciprocity will catch up with you too. 

How can you take better care of yourself and trust the universe a little more? What healthful practice do you use when you feel yourself holding on a little too tightly?

Mantras to Trust the Universe

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Spring is here, brightly colored birds are making their way through the skies. Everything in this region has been wintering. All of us resting, cozy, and warmly ensconced at home are sleepily opening our eyes to a new day. Now that the sun is shining, much like the geese overhead, everyone is out and about. We have anxiously and eagerly awaited the arrival of spring. Like new flowers we blossom with the turn of season. With this shift in mind, I have written some Mantras to trust the universe for all of us to use. Mantras help us to calm, center, and ground ourselves when we’re in the midst of change. My hope is that these mantras serve you as you embrace the change of season and rebirth of spring.

I trust that what the universe has in store will not pass me by. 

That which is meant of me cannot be lost or missed. 

The gifts of the universe are safely on their way, my role is to be present and prepared. 

I willingly accept the gifts the universe provides. 

I trust that where I am is exactly where I am meant to be. 

My heart and hands  are open. 

That which I am intended to have I am prepared to accept.

As we enter a new season let us focus is on centering. The goal is to have no expectations of what is to come while maintaining anticipation for great things. Trusting that where we are in this moment is exactly where the universe intends us to be. In this moment we are to be learning and growing all that we can so that we may move forward with ease and delight when the time is right. I hope you use these mantras to trust the universe to center yourself and bloom this spring.

Guided Meditation

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Stress is a common part of modern life. Perhaps it’s one topic or several but when we’re overwhelmed we’re not our best selves. And that’s ok, one great way to ground ourselves and get calm is through a guided meditation. You don’t have to be perfect and you don’t have to do everything on your own. As Ina Garten reminds us, “Store bought is fine.”

We start by not holding ourselves to an impossible standard. Instead let someone else guide you toward the calm or frame of mind you wish to embody. Relinquish control and the self-imposed responsibility to be perfect. Spoiler – none of us are perfect. So on days when things are feeling particularly chaotic or you’re feeling overwhelmed with emotions or demands let go. Give yourself a break and choose a guided meditation to to not only soothe your nerves but also to remind you of the path you have chosen for yourself. 

One of the really lovely things about paying attention to our bodies and our mental state is that we notice when something is awry. Rather than behaving in ways that are not true to ourselves we’re able to stop and refocus. We are able to prevent ourselves from acting out. Whenever I feel as if I am getting carried away with emotion or stress that is my body’s signal, I need to meditate. And, whenever possible, take the easy route and let someone else guide your focus. When we’re already worked up it’s hard to get into a calm frame of mind. It’s ok to look elsewhere for coaching – it’s how we level up our self-care. Guided meditations are an easy way to get out of a negative mindset and escape the pressure to be perfect.

How do you level up your self-care?

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Patterns of Joy

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There are events happening all day in all of our lives. The majority of those moments will be completely forgotten and lost to our memories. The moments we highlight and the patterns we recognize become the story of our day. Depending on our mood, the weather, and a million other small things we can choose to label our day as good one or bad. The day can be either, or some variation in between, depending on our perspective. If we look for the good things and the joy in our days we are more likely to highlight those patterns and consider the day a good one. What we look for is what we will find which is why I want to look for patterns of joy.


Therefore, in order to help us all practice looking for the good in our days I have an idea. This is something new – I haven’t even tried this yet but I’m excited to test it out. Every day this week I am going to  take a picture of the best part of my day. I am going to do that for two reasons. First, because it immediately has my mind on the look out for good things. Secondly, it keeps me wondering, engaged, and present. I am not looking for the day to fall apart. I am looking for more and more goodness and opportunities to create more joy in my daily life. 

The act of looking for joy primes the pump and has me already shifting my focus towards looking for the good. This practice may even turn into a running collection or album of these photos. It may result in a variety of joyful images – laughing with friends, a beautiful scene out the window, the dog cuddled on my lap. Not every day is a vacation photo image but there are beautiful moments that make up our lives. A quick photo reminds us to look for joy first. And on days when we’re feeling down or disheartened it’s a lot easier to scroll through happy photos than it is to try to remember all the good things off the cuff.

The simple act of focusing on and amplifying the joy in our lives helps us appreciate what we have already. To our brains, life is made up of patterns. But we get to choose what patterns to seek. Let’s look for patterns of joy, laughter, friendship, fun, and see how our perspectives and our lives shift. 

Letting Go of Control

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Lately, I am saying yes to the opportunities the universe presents to me. It is my role to accept those gifts not to own or control them. The benefits include the joy that comes of being engaged and invested in exactly what I am doing. Rather than being responsible, obligated, or in charge, I am merely a part of something larger than myself. Letting go of control is not easy but when we allow ourselves to step back from that role we ignite a spark. We begin to feel more vibrant and alive, as if there’s suddenly so much to see, do, say, build, dream and create. It is awe inspiring how quickly the universe conspires for our success and our joy in the process. 

It is powerful to let go of the illusion of control and simply accept the help that is given in whatever form it comes. By showing up excited to engage we open ourselves to possibility. We release control of the process and make space for wildly unique and different outcomes to present themselves. This is the birthplace of ingenuity and creativity. For creativity to thrive it needs an environment of safety, room to grow, and the absence of control.

Releasing control allows the universe to use us as instruments to create more magic in this world. When we graciously accept all the bounty and blessings the universe bestows upon us we become part of the process. You are only one snowflake floating in a sea of miraculous little ice crystals. Each one is just like you and yet completely different. How magnificent to be one of many and yet also completely our own. How incredible to be free to relax, release control, and float. The future holds innumerable outcomes for each of us we open ourselves to possibility when we release our hold on control.

What is one thing you can let go of controlling right now? 

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Building Mental Strength

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I have been thinking a lot lately about how the muscles we exercise are the muscles that we strengthen. When we focus on our arms or legs we first increase flexibility, endurance, and then begin to see gains. Increases in our ability to lift or move larger objects. The endurance to run longer distances without overexertion. The ability to work harder, longer, faster, etc. All of these capabilities that were not ours at the outset of our exercise become easier for us. This happens too with our mental strength and resilience.  

I’m realizing that as I observe and take in information that is primarily negative that these are the mental muscles I am choosing to exercise. When my perspective is of judgement, suspicion, or worst case scenario that is what will likely appear. As I look for the negative I will find it. Much as if I look for the positive I would find evidence of that. The choice is ours of what perspective we decide to bring to our interactions. Am I looking for help, hope, and optimism? OR am I looking for judgement, hurt, and negativity? 

When we fixate on the negative or worst case scenario those are the thought patterns we encourage to grow. This happens easily when we fixate on negative news, or patterns. However, we can give ourselves grace as the pursuit of any goal takes time. As we work toward any goal – writing a book, painting, or yoga – we give our attention to that goal. The more time and energy we devote the better we get at that activity. As we focus our attention we learn more. Testing theories and learning from our mistakes.

The mental muscles and the patterns that I want to strengthen are those focused on drawing joy, hope, generosity, light and love into my life. I do that by being attentive to those patterns. By shifting my focus from, “What is wrong with this picture,” to “What is going right here?” Or better yet, “How can I improve this picture?” 

With a renewed and optimistic perspective I am striving to make a positive impact not just in my own life but also in the world. This mental strength shift requires intention and attention. It also requires that I do the work of looking for the good in others, in myself, and in the world. It means that my mental strengths need to shift from judgment to support and aid. With time we will start to see the good things first in one another and ourselves.

Let’s try a new mental workout routine to shift our perspectives from disengaged boredom to being the change we wish to see in the world. I hope you will join me.

Giving Yourself a Break

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Do you ever find yourself carried away? By emotions, by life, by the hectic schedule or seemingly endless incoming emails? It’s easy to get so wrapped up in what we, “need,” to do that we completely miss the things that we want to do in life. Today I want to encourage you to give yourself a break. Release the need to be productive and to hold yourself accountable for obligations.

For example, two years ago I joined a writer’s seminar virtually. I have yet to organize my notes. Perhaps this is not the priority I need to give my attention and energy towards. If I haven’t done it in two years, chances are I can let it go. There’s lots of guidance on how to prioritize our time, our tasks, etc. But so often that time gets eaten up by small things that are meaningless. And worse than that we are consumed by tasks that are merely distractions from those moments, people, places, and opportunities that we truly love. 

Today I want only to share a question. What if we paused and allowed ourselves the freedom, the space, and the openness to explore our interests, expand our horizons? Instead of pushing for one more email reply, one more item checked off the list, or one more task completed. What if we considered what fuels us? Thought about what brings us joy? Considered what feels like happiness to you? How does that look, feel, taste, smell, sound? 

In this post there is no wisdom, there is only the questions above and my ardent hope you give yourself a break and the time to explore them.

Emotional Guideposts

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In difficult situations I sometimes find myself experiencing deja vu. It is as if the universe brings an old lesson to me to see if I am paying attention. It seems like there are lessons that I am learning again and again and the universe is just checking to see how far I’ve come on it. It’s not easy to recognize our patterns but as we age we can sometimes see the themes repeating themselves. Each time we have the opportunity to change the ending ever so slightly for the better.

You might notice this too – how situations in our lives repeat themselves. I’ve heard it said that even in relationships that fall apart, oftentimes we rush back to that same point with a new partner. We’re with someone new and yet having those same conflicts all over again. This happens in all our lives. Our job is to learn from those situations so that we may move forward. Instead of repeating the same cycle again and again.

This can be easier said than done. To help myself I’ve started using my emotions as guideposts. I do this by feeling my emotions while also being attentive to what they’re telling me. Especially really strong emotions like anger, fear, or any derivative of those two. When I feel these super strong emotions they are indicators that my boundaries have not been respected, or that I feel particularly unsafe or insecure. The emotional guideposts are messages and our job is to pay attention and figure out what it is they are telling us. Our emotions are there for a reason.

Recently a familiar lesson has come around again for me. It is frustration at a perceived lack of control – my inclination is always to take over and be in charge. Pick me and I can do it, oldest child reporting for duty. But instead of having the power to fix the situation I find myself confronted with obstacles. There are obstinate conflicts and other people in the way. In fact, they are the owners of the situation and my role is to step back and let them. 

It’s a tricky lesson to learn. As many of you already know, letting people manage their own situations is a challenge. It’s easy to get drawn in – but the lesson is that this is not my situation to fix. I am only here to do my work, not anyone else’s. Period.

This realization usually comes after a lot of emotional investment or self-righteous anger – both signals that we want to recognize. This time I noticed my emotional guideposts. What’s even better was when I recognized the situation I knew what to do, I needed to step back and realign. Oprah says she recognizes these situations by saying, “I see you God!” And I think that perspective is so refreshing. That’s the message – these situations and our emotional guideposts are not here for us to stumble. They are here to help us on our path. If we are overly invested and involved in everyone else’s drama, problems, or challenges we are certainly NOT focused on our own journeys. 

There’s a Polish proverb, “Not my circus, not my monkeys.” Whenever I feel the temptation to involve myself in a project or situation that is not mine I remind myself to step back. The phrase makes me laugh and helps me to clearly define my role. I’m not here to manage the world. I am only here to manage myself and learn all that I can about myself and what it means to be me.

How do you remind yourself to stay in your own lane? What lessons do you find the universe bringing into your life over and over again? How have you changed your own patterns for the better?

How Does Happiness Feel to You?

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Let’s share a meditation today. Simply copy down the headers and write your own responses. I’ve included my answers for inspiration. I’m excited for you to use this tool to bring you into the present moment and more in touch with yourself. The goal is figure out how happiness feels to you so you can add more of it to your daily life.

Look

To me, happiness looks like a luxuriously appointed room, with panoramic views of trees, wildlife, and gardens. They could be oceans, lakes or mountains but the glory of wide open spaces is mine to enjoy. I have time and freedom to savor it. To me, happiness looks like I have space to myself, peace, and the promise of adventure.

Feel 

Happiness feels soft like throw pillows, cozy fireplaces, and hot tea. It feels serene and gentle, like my dog at my feet. It feels expansive and as if I do not need to strive but I may settle, be at ease and rest.

Taste

It tastes like hot chocolate and delicious meals that feed, fuel, nourish and surprise me. Rich flavors that feed my soul and my heart’s longing for fulfillment and adventure.

Smell

Happiness smells like a new book and typewriter tape. It smells like ink, sea salt, and sunset. The lush abundance of freshly mown grass and ripe summer peaches. It smells wholesome and rich, tender and calm.

Sound

It sounds like a fireplace crackling. Happiness sounds like woodland walks on secluded paths. To me it is symphony music and the effervescent bubbles of champagne. 

That is what happiness feels like for me. And reading it over, most of it includes activities I share with my dog. So maybe, for me, happiness is life with my trusty pup. How lucky are we to live in a world with dogs?

Did you try the exercise? How does happiness feel for you?