Category: Blog-Creativity

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You CAN Take a Break or a Vacation!

Yesterday was a beautiful day in New Jersey. So lovely that I couldn’t work inside.

With a few precious hours of needing only my notes, I sat in the shade on my back deck and “worked.” As the creativity and sacred energy poured through me onto paper, I thought how much fun I was having. It didn’t seem like work at all. Far different than sitting in my office typing away, even though I enjoy mostly everything about the creation process.

I had to take a break, a breather of sorts, in order to watch the clouds race, the wind and trees dance, and my little jaguar dog patrol the perimeter.

The delight heightened as my breath deepened. I didn’t need an expert to tell me the benefits of taking a break in nature. I felt the relaxation seek the tiny tight muscles and invite them to soften. In the warmth of the sun, the slight breeze sought those pesky thoughts so they could be blown away.

If working outside and taking a breather felt so good, I imagined what days on end of relaxing in the natural world might do for me.

The research is pretty consistent. Whether you’re in nature, having a stay-cation, or exploring a new place on the planet, taking a vacation is beneficial to your overall wellbeing. Improvements in mental health, physical health, improvements in family/friend relationships, increased motivation, decrease potential for burn out, and a lovely boost in your happiness meter are a few of the findings.

So, what’s holding you back?

When you look at all the usual hesitations such as having too much work, too little money, or too much muchness in the family household schedules, you see why people crash the vacation dream before it begins.

Wise people understand that the cost may be too high not to take a vacation.

 

There is one catch. Happiness only increases when the vacation is truly relaxing.

You gotta plan this well to reap the benefits. First things first: no work. Oooops. I may have to rethink my upcoming trip to the mountains. My plan was to relax, immerse in nature, and catch up on my coursework. The idea of no work at all, even the extracurricular kind, feels a bit challenging. I’m going to have to let that plan go.

If you’re heading somewhere fun with lots to do, build in time to hang out, take naps, linger over meals, and get a good night sleep.

This is important for your return so that your boost in happiness and wellbeing continue to linger along with the good memories. I’ve been on whirlwind vacations to other countries where I haven’t wanted to miss a thing. Building in long lunches and late afternoon hang outs on the balcony balanced the exciting stress of discovery in new locations.

Set up your reentry plan before you head out on vacation.

Plan your travel so you aren’t exhausted. Once back to the office, give yourself ample time to check email and messages. Create a light schedule on return so you get into the swing of things. All the strategies that you know about are truly wise as they not only help your return, but they help you stretch the benefits of taking a vacation. Research suggests that not only are you happier, but you are more productive before and after vacation when you follow these parameters.

And while you’re at it, why not build some downtime into your day?

After my silent retreat in January (which was delicious), I created a free hour in the middle of each work day. Its made a world of difference. I’m working on getting outside as much as possible during the summer days of warmth and light. This is medicine for my Soul. I’m happy to work an hour after dinner just to create that open space in my day.

You find what works for you.

If you think life is too busy for you to take a vacation or a breather, you may want to think again.

Research reveals that 30% of men who don’t take vacation have a higher risk for heart attack. For women, this creeps up to 50% and also increases the risk of depression. That’s enough of that bad news. Especially as you have the ability to change those odds for yourself.

On that note, I’m off to take a walk.

Since I value my wellbeing and recognize that no one can do this for me, I’m stepping out.

Peace be with you and with all.  No exceptions. 

HeartWarming

 News

There are a few simple ways to combat global warming. First, become educated. A simple Google search and 10 minutes will give you the perfect idea for you. Walk, bike, carpool, or use public transportation. The more often you leave your vehicle at home, or drive an electric vehicle, the greater your contribution. Limit waste heading for landfills. You can share, refurbish or donate goods. Compost or limit waste. Use detergent sheets instead of plastic jugs. Don’t be fooled: plastic recycling is ending up in landfills at an alarming rate. All these small changes lead to large changes. My easy favorites? Plant trees (obviously), cut back on Amazon convenience orders, and radically limit waste across the household. Love your Mama. Your great grandchildren depend on that love.

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Does One Tree Matter?

Flash back to December 31, 2021. My husband and I sitting in the warmth of our home while exploring our giving plan for the upcoming year.

One area of focus always includes the environment. Last year we supported organizations clearing plastic and trash from the ocean (4Ocean), conservation efforts (Ocean Conservancy), and sea mammal rescue and rehabilitation (in honor of our budding Marine Biologist daughter).

With a new focus for the upcoming year, we discovered we couldn’t give up the ocean.

I recently learned it was snowing micro plastics in the arctic. Item by item, I remove single use plastic from my home and life. I continue to pick up trash as I walk in nature. I just ordered laundry sheets to try out instead of the plastic laundry soap jugs being tossed into landfills. Every little step brings me closer to honoring the garden I share with all humans and creatures.

I have a thing for trees. So, we decided to look into planting trees for the New Year. I just calculated our progress six months in. Oh, joy. Read on.

When I walk in the woods, I breathe easier. My whole body relaxes. It’s interesting for someone who only walks on a path and would only camp if hotels disappeared forever. I’m heading to the Redwoods in the Fall as they’ve been calling me for a visit. Can’t wait to walk in that marvel of nature. A sight I’ve only seen in photos.

I’m bothered (sometimes downright hot under the collar) when I think of the French cutting down every damn tree in Haiti.

Leaving that side of the island barren and dry. Another way that other countries have sucked the life out of that country, leaving the beautiful Haitian people in the dust. While the Spanish Dominican Republic is lush and inviting for tourism.

My heart breaks when I witness the destruction of the Amazon jungles.

I have been deeply saddened by the loss of the natural resources and the effect on the ecosystem. So many species, healing plants, and the biodiversity that extends to support the world’s health have been lost over these years.

What brought me to my knees last year was the realization that entire tribes in the Amazon were wiped out.

That’s hard to contemplate. The loss of indigenous tribes living deep within the Amazon dying off as their ecosystem is destroyed so we can have hardwood floors, pencils, and decorative bowls. So much wisdom lost. My brothers and sisters dying and the world barely knew of their existence. Aside from how hot the world is getting, I feel this just highlights how shortsighted we are. How shortsighted I am.

Trees are essential to life.

Nature needs forests and jungles which are shelters of biodiversity for the majority of the world’s plants, animals, insects, fungi, and birds. They provide medicine for the body and the soul (natural medicine, forest bathing for stress reduction) and produce nutrition fruit, nuts, and berries. They clean the air we breathe and are necessary to reduce the CO2 warming the atmosphere.

There were once 6 trillion trees on this beautiful Earth. More than half are now gone and disappearing at a rate of over 10 billion trees a year.

 

3 trillion trees gone so I can enjoy the desk I am writing on and chair I am sitting in.

My husband and I talked about trees. How we love to hike in the woods. The beauty and benefit of forests. The large pine trees we lost in our yard and the massive, ancient tree that fell on my childhood home. The protected space leaving fields and forests standing in New Jersey. How the Amazon is known as the lungs of the planet.

True not true. Wait, what? Turns out the Amazon only produces enough oxygen for its own ecosystem.

Check out the show One Strange Rock on Disney+. The episode highlighting the Amazon. Just when you took nature for granted, She turns you upside down. I won’t spoil anything, but I’ll offer you a hint: cloud river. Oh, joy.

Scientists suggest the cheapest and fastest way to tackle the climate crisis by taking the CO2 out of the atmosphere is to plant a trillion trees.

A trillion trees without encroaching on urban areas or farms. Not all scientists agree with this, but a heck of a lot do. You can do your own research at 1t.org. Looking through the pledges by corporations and large organizations, we knew we couldn’t match that impact of those pledging to plant 1 billion trees, 500 million trees, a million trees.

What can a single family do, we wondered. Now, we know.

Beginning in January, we planted trees for family and friends on their birthday. Or to honor a passing or celebrate an achievement. One Tree Planted allows you to choose where you want to gift your trees for planting.

A buck a tree. Yup, $1 per seedling that will grow up to change the future.

We’ve been planting trees in Haiti to honor our Love Orphanage family and the people of Haiti. We’ve been gifting trees in the Amazon so no other tribes, creatures, or plants are lost. In honor of the Peruvian Wisdom Keepers, the medicine men and women who hold the dream of a thriving garden with people living in harmony, we’ve planted a lot of trees.

Six month in and we’ve planted 1005 trees. All without breaking a sweat or the bank.

Every person seemed thrilled with their trees. Delighted to know their 22, 43, 65, or 79 trees were growing in a country far away from their backyards. I loved the 63 trees I received for my birthday. From Pachamama of course. You can bet I’ll be doing the math on December 31st.

One small action done repeatedly impacts the course of the future. This is true for good or ill.

Seek what bothers you in this world. Put your money, time, or talent in service to any group that offers an inspired solution with integrity and enthusiasm. Or start your own movement.

Every tree matters. Especially to our Mother.

 

Peace be with you and with all.  No exceptions. 

HeartWarming

 News

There are a few simple ways to combat global warming. First, become educated. A simple Google search and 10 minutes will give you the perfect idea for you. Walk, bike, carpool, or use public transportation. The more often you leave your vehicle at home, or drive an electric vehicle, the greater your contribution. Limit waste heading for landfills. You can share, refurbish or donate goods. Compost or limit waste. Use detergent sheets instead of plastic jugs. Don’t be fooled: plastic recycling is ending up in landfills at an alarming rate. All these small changes lead to large changes. My easy favorites? Plant trees (obviously), cut back on Amazon convenience orders, and radically limit waste across the household. Love your Mama. Your great grandchildren depend on that love.

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Your Life is a Journey of Becoming

Sometimes you are skipping down a path of light.
Holding hands with others as your heart blooms large.
Feeling the joyful freedom born of a connection
so full and true that you recognize yourself.
Loving, wise, and beautiful. At home in the world.

Other times, you’ve got pebbles in your shoes,
sand in your crevices, cracks in your heart,
and a mind on fire with doubt and despair.
Alone in the darkness of the wild wood,
you seek something, anything, to save you.

Without a map, wise guides, supportive friends, and empowering practices, you may feel like a cork bobbing on the ocean.

Let’s change that together.

The Andean Medicine Wheel offers you a Perpetual Map for your Mythic Journey.

 

The world is hungry for more Wise Woman who are reclaiming their luminosity.

The Art of Becoming 6 week Journey offers the navigational wisdom from the Q’ero shamans of Peru and the Andean Medicine Wheel. This is first encountered as a tool to empower personal healing, growth, and transformation. 

Working at the mythic level, you engage the guidance from your own Soul and the realm of the Mystery.

You are welcomed into each Direction by an Archetypal Guardian, Goddess, and Feminine Archangel. All of whom assist your direct experience of dismantling that which binds and blinds you. To discover the wisdom of the unseen realms and unearth the hidden treasures within you. To discover how to perceive yourself, the world, and your way of living differently.

So you may Source yourself from the Sacred.

The Medicine Wheel not a simple circle to be walked to the end. It is a mystical, multidimensional spiral alive with the lineage of healers, guardians, and medicine people. Each Direction offers unique teachings, energetic transmissions, ceremony, and practical lessons on how to awaken a higher perception of yourself as a whole being. 

The intent is to empower you to walk The Beauty Way and be a beneficial presence for this world.

For some, this will be the first time stepping within the richness of the Andean cosmology. For others, like myself, you’ll return to the wheel to discover a whole new layer of information and way of being. 

I’ve entered this Medicine Wheel repeatedly over the past 20 plus years. 

Discovering that each entry is perfectly timed and that there is no end to the personal and mythic revelations that occur. I am especially excited to enter with a group of evolving wise women as I have been diving more deeply into these teachings and ceremonies than ever before. So, what does that mean for this circle of wise women?

I’m expanding the beautiful, information rich manual with new teachings, ceremonies, and practices. 

The Becoming Archives, which house beautiful recorded classes,  guided journeys, and the manual will be enhanced with live streamed journeys offered each week. With lifetime access, you may enter the Medicine Wheel again and again and enjoy different information shared with each class. With the combination of the written manual and recorded archives, you can dive as deeply as you choose. And you’ll receive plenty of inspiration, love, and support from your sisters who are traveling wth wheel with you.

To enhance your Becoming Journey and upgrade your energy matrix, you’ll be receiving the first 3 Munay Ki Rites gifted to the world by the Andean Shamans.

The Munay Ki Rites (power of love) are energetic transmissions that transform and elevate your subtle energy field. As these seeds of light are woven into your energy body, you’ll be guided how to nurture them to full expression. As your Light Body is upgraded, your capacity to heal the past, expand perception, and activate the power of love within strengthens. Working at the energetic level supports the mental, emotional, and physical transformation that you seek. 

Empowering you to change from the inside out to become a Luminous Woman who lives, ages, and dies differently.

The Art of Becoming class begins on June 21st and will be on ZOOM for 6 Tuesday evenings from 6:30-9:30pm EST. The ladies in these classes contribute to an intimate and sacred temple space to complete this work together. If you are local to Soul Sanctuary, you may want to join the Full Moon Fire Ceremony on Tuesday, July 14th to jump start your Journey with powerful intent and releasement. This is not required and you’ll learn ways to conduct your personal fire ceremony during the Becoming Journey.

Listen to the wisdom of your Feminine belly and heart. Let the Mothers, Sisters, and Grandmothers whisper their invitation to you directly.

If you feel called to join us, please read more details on the Art of Becoming class page HERE or click the blue box below for link in my Workshop page. Reach out to me if you have questions. I can’t wait to step onto the Wheel together and learn from you.

 

Peace be with you and with all.  No exceptions. 

HeartWarming

 News

Human beings crave connection. Within themselves, between people, within and across cultures. Ceremony and ritual are important practices to connect people to one another. Rites of passage, personal spiritual practices, and ceremony across traditions have enhanced an individual’s sense of belonging, confidence within their own abilities, and offers deep soothing of personal and societal anxiety. Entering ceremony of a tradition outside of your own with reverence and an intent to learn allows participants to directly experience a connection with the Sacred, as well as seeing the commonality with others outside of their specific culture or tradition. All important for individual, communal, and global wellbeing. 

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The Sparrow in the Airport

Waiting for my luggage at the airport, I was startled as a sparrow swooped low before me.

I enjoyed watching the aerobatics of this small miracle as it moved effortlessly above and through the milling crowds. Mostly invisible to those chatting or gazing anxiously at the luggage belt, this little bird appeared to be on purpose. Never still for long, the sparrow carried a speck of human food to the rafters and then was off to the next crumb.

I felt a sense of delight watching this bird until I noticed a sadness arising within me.

I contemplated her life in baggage claim, then imagined how easy it would be for her to bypass the elevator and fly up the escalator. Giving this winged creature free rein throughout the massive airport. Plenty to explore at the food court and glimpse sunlight at the wall of windows at each gate. Yet, I wondered if there were spaces that allowed my little friend easy access to an indoor-outdoor style of living.

Or if she was confined to a prison of artificial lights, stale air, and crumbs from Starbucks.

I wondered if she sang much or missed flying on the air currents to land in a tree which was dancing in rhythm to the breeze. I wondered if she even knew there was more than airport living. If she ever yearned for freedom or thought she was already living free. The sparrow didn’t seem dampened down by her unnatural home, so I let go that sadness.

I realized that any creature, human included, could live free in a prison or live bound in a life of abundant opportunity.

Hearing the luggage belt fire up, I turned to watch the people crowd forward. Captivated as each bag fell to the circling belt. Struggling to grab a suitcase and wrestle it onto solid ground. Their faces ranged from bored to anxious to frustrated.

It looked like the vacation was over and reality had returned.

After flying the friendly skies, I wondered whether my fellow passengers were living free or were unintentionally imprisoned.

 

Since I wasn’t in charge of the luggage, I was free to reflect upon that question for myself.

Ask me what brings meaning to my life and makes me happy, I’d easily tell you what matters and what I love. I imagine you’d be able to do the same. Sometimes it takes some reflection to really hone that list. It’s worth exploring by yourself or in a heart to heart conversation with good friends. A few key questions can help you mine for gold.

What really, truly matters to you in this life? What brings you happiness? How can you live a meaningful life?

That sparrow helped me recognize how easy it is to acclimate to your surroundings and perhaps let the most important things slide in your day to day life. When you don’t explore these questions, it’s easy to live on autopilot. Flying about your day, settling for crumbs.

In time, living an unintentional life shrinks your potential for meaning, growth, and even happiness.

The longer you live in the unnatural world of societal expectations, the more likely you’ll fall asleep to your original dreams, delights, and desires. And perhaps just be glad to make it through the week unscathed. Waiting until that day when you’ve raised the kids, met your career goals, met that person, etc to find contentment. Research reveals there is a difference between living a life of happiness and meaning. Check out the HeartWarming News for a taste of these findings.

The societal map for a successful life often guides people to live like that sparrow: happily flying around in an airport.

Innocently imprisoned in a shiny, artificial environment. Grateful for company, nuggets from Chic-Fil-A, and sunshine through panes of glass. “Not me!” you proclaim. Yet, something within tells you differently. Here’s a way to find out how free or imprisoned you are actually living. Answer those 3 questions and create a short list of the most important answers.

These are your Map Markers that may guide you and alert you to times you have strayed from the Path of Meaning and Happiness.

Once you have that list, take a look at how you are living day to day. Are the items on your list represented in your everyday activities, emotions, intentions, and relationships? Does your daily energy sing in harmony with what’s most important or does it feel heavy, depleted, or flat as you go about your week. Are you bound by obligation, schedules, and activity you’d rather let go of or are you truly free to live what matters most to you.

Look deeply into these questions and conduct an honest appraisal of your life.

Most of you will find a discrepancy between what you say matters most and how you actually live your days. It’s the nature of modern life to get caught in the binding of a life dictated by societal and familial expectations. Tell the truth, make no excuses, and be gentle with yourself as you explore the distance between your dreams and desires and how you lived today.

Take heart for this awareness hands you the key to your unintentional prison.

With intent, you begin to craft a life aligned with your list, bringing fulfillment and happiness (or whatever matters most to you). In time, you recognize the changes within you shift the landscape around you. Gradually bringing your dreaming into alignment with your daily life.

Sparrows are described as small, light birds that easily fit through tight spaces and effortlessly soar to the tops of tall trees.

Revealing their capacity to connect to the higher realms, to fly free and perhaps to easily exit the Philadelphia airport any time they chose.

However they live, I’m grateful for that little teacher who swooped down to invite me to take a long look at how I spend my moments and whether that aligns with what matters most.

 

Peace be with you and with all.  No exceptions. 

HeartWarming

 News

Stanford researchers have found five key differences between living a life of meaning and happiness. Satisfying personal desires was a reliable source of happiness, but it didn’t contribute to a sense of meaning. A life of meaning is about expressing and defining yourself. Although very meaningful lives encounter lots of struggles and stresses, which can result in unhappiness. Raising kids may bring joy and significant stress leading to meaning and happiness, although unhappiness often comes with this experience. When people retire, stress drops so happiness may increase, but meaningful decreases.

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Ilionor is Graduating! Celebrating Love O

My heart is full as I contemplate the wonder of the oldest Love Orphanage child graduating high school.   

Going to school in Haiti is for the privileged few who can afford the yearly tuition. Without a public education system funded by the government, Haitians are left to their own to access education.

The tuition of $250/year is out of reach for the majority of Haitians who live on under $2/day.

Prior to the creation of the Be a Difference Maker program, none of the Love O children had ever been to school. With the daily challenge of survival of 19 children, Gabriel knew that education was out of reach. His focus was upon healing the physical and emotional traumas of the children abandoned or orphaned by the 2010 earthquake.

Ilionor is 21 and graduating high school which goes through grade 13 in Haiti. 

As the oldest young man at Love O, he supports Gabriel and has been considered staff after turning 18. This is necessary for him to remain at Love O and continue his education. (He is standing on far left of photo.)

Ilionor’s success poses a new challenge for Love O.

What are the next educational opportunities for Ilionor and the girls who will graduate next year? Identifying options, cost, and logistical details is the next step. What technical school will provide a livelihood and match their interests and gifts?

So how do we, the extended Love O family around the world, celebrate and how do we fund the future? Let’s do both!

We are celebrating and looking to funding future education with the Love O Coffee House!

 

We’ll gather at Studio 67 in Medford on Thursday, June 9th to celebrate with music, friends, and dessert.

We are graced by the musical talents of Sharis Swartley and Norm Taylor. They bring such passion to their performance and have both been long term supporters of the kids at Love O.  Studio 67 is an artsy setting in the old feed mill. You’ll be surrounded by beautiful art, yummy sweets and the chance to celebrate Ilionor’s success. 

We’ll share the photos and some video from the evening with Gabriel so the Love O family will feel our love and support. 

My heart is especially full as my daughter created the Be a Difference Maker program when she was in 8th grade and entering high school.  She visited Love O with us for three summers during high school and was able to watch the children grow. And now, as Ilioner represents the fruit of that first seed, she graduates from college. It is a sweet time filled with tremendous gratitude.

I’d invite you to join us in opening the way for further education for the Love O kids.

If you’re local, please come to the Be a Difference Maker Coffee House and join us in the live celebration. For those who can’t join us for any reason, you are welcome to make a donation to support this educational dream.

Here’s the link for tickets which will take you to the Event Bee site. 

If you’re purchasing a ticket but not attending, please add that in the comments. (100% of donations to We the Village are applied to the Be Difference Maker program. I have no access to information about financial contributions.)

We look forward to celebrating Ilionor and receiving the musical gifts from Norm and Sharis.

Thanks so much for your support. It really does take a Village.

 

Peace be with you and with all.  No exceptions. 

HeartWarming

 News

I call Gabriel Fedulus an angel. A humble man, he answered the call to help the orphaned children after the 2010 earthquake. What did he do? Gave up his job as a translator and home in Miami and returned to Haiti to gather up some kids. And raise them. He kept gathering until he had 19. He is still raising them. Even as some leave and other little ones arrive. He manages to find food, fill their hearts with love, create safety, and solve the multitude of challenges that Haitians face every day. Especially in these turbulent times on that little island. I call him the Angel Gabriel. He dismisses that name, but I think it fits and I’m keeping it. 

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Reviving the Thank You Note


I received a thank you note from a young woman as her assignment for a college psychology class.

This unexpected delight had a bonus: it was delivered in person and read aloud to me. The shared sentiment was beautiful and felt lovely to receive, yet the best was yet to come.

In the midst of reading through tears and smiles, she stopped to exclaim “I am just so proud of myself!”

We both overflowed with happiness in that moment. It was thrilling to witness her realization that she was the one who had orchestrated her own transformation. Happy dance. Hug. Tissues.

This made me write a global thank you note to all psychology teachers.

“Thank you for teaching the students the positive benefits of gratitude via writing thank you notes. I’ve received a few of these in my life and they meant the world to me. I’ve felt such appreciation for the writer, been inspired by their courage and kindness, and was motivated to continue helping others. This real life teaching tool worked both ways and led me to realize the importance of sending my own thank you notes.”

I remember writing thank you notes as a child after every birthday, Christmas, and special occasion.

Truth be told, I did them because I was required to by my parents. It was a struggle to fill those small notes with the right words that somehow conveyed my gratitude without sounding scripted. I truly felt the appreciation for people’s kindness, yet it was an awkward task as a child and teen to translate my feeling into the written word.

As an adult who has grown into the comfort of expressing gratitude with words, it is now a pleasure to write, type, text, or voice my appreciation. I do it often.

“Dear Mom and Dad, thanks so much for holding me responsible for sending thank you notes for every darn gift I ever received. I didn’t know it at the time, but that practice created a beautiful mindset and lifetime habit of translating my feelings of gratitude into action. I never thought of the impact a thank you note had on another person when I was a kid. I get it now.”

Research in positive psychology, brain science, and mindbody medicine have demonstrated that practicing gratitude has the potential to lead to greater happiness and health.

Cultivating gratitude as a mindset may increase levels of self-esteem, optimism, and empathy, as well as bolster your immune system, decrease stress, and improve sleep. As expected, feeling gratitude and taking the action to express your appreciation has the potential to improve relationships.

When you take the action, such as writing a thank you note, you are bringing the inner feeling of gratitude into form.

Not all thank you notes have to be delivered.

 

When you are engaged in a healing process after someone hurt you, you may come to a time when your gratitude and compassion inform your understanding.

The thank you note becomes a ritual of release and forgiveness as the self empowering action of healing emerges.

Write from the heart, read it aloud, and then rip it up to let the energy flow out from your newfound understanding into the world.

This ritual empowers you to transcend challenging times and define how you choose to be present in your life.

Ripples of healing happen in the world even when you’re not directly communicating your feelings or new understanding.

Imagine a world where you mindfully considered the gifts given by others, large and small, and took the time to share your heartfelt appreciation for the giver and the impact on your life.

Exciting discoveries in neuroscience reveal that your brain responds to offering and receiving appreciation. You are actually wired to “catch” the feeling of gratitude.

When someone shares why they’re grateful for you, it inspires you to step into that higher version of yourself. And pay it forward. Very quickly the ripple effect of gratitude is felt in your body, mind, energy, and your relationships. It becomes second nature to share your appreciation with strangers and pause to let those you work, play, and live with know why you are grateful for them.

Should you text, call, write a thank you note, or send a gift of gratitude?

That’s totally up to you. Yet, I’ll make a suggestion. Do your own research. How does it feel to quickly fire off a text of thanks. Or receive one. How does that compare with taking the time to write and mail a handwritten note. Or receive one. Is there any added benefit by adding an in person call, a hug, or bringing a small gift? Or receiving any of the above.

Gratitude enhances wellbeing. It changes how you relate to the world from the inside out.

And thus, it changes the world from the outside in. Thanks for that. I’m really excited to live in a world with a human family who easily expresses appreciation and goes out of their way to let others know why they matter.

Design your own gratitude experiment.

And someday in the future, drop me a line to let me know how it’s going.

Peace be with you and with all.  No exceptions. 

HeartWarming

 News

Positive psychology researcher Martin Seligman explored 5 different gratitude practices. Writing and delivering a detailed Gratitude Letter had the greatest positive impact on happiness, measured one month later, of the 5 practices. Participants who received the greatest benefit delivered and read the letter aloud versus those who merely mailed it. Yet, 6 months after delivering the Gratitude Letter, participants’ happiness levels dropped back to where they were prior their gratitude visit. It’s time to put pen to paper, forgo the stamp and show up in person. Repeat often.

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The Stuff Challenge

I went silent at the onset of 2022.

Staying home, I entered a 2 week silent retreat. Sure, I shared a handful of words with my husband and dog. But only a few niceties and indicators to let them know all was well and good.

Somewhere into the second week, I realized that if I were on a “real retreat,” I’d have the opportunity to offer Seva (sacred service). So I asked the question, “how might I offer service during this retreat?

The answer was swift: “Tend to your home.”

In that moment, I realized I was so focused upon my day to day life outside the home, I had neglected this beautiful space in which I and my family spend much of our lives together. I wondered where to begin. Reaching into my bathroom closet for something, I saw the disarray in my many bins originally meant to organize all of our stuff. And so it began.

It took two days to sort through everything hidden in plain sight.

A realization dawned as I safely tossed 5 year old prescriptions, 15 bottles of nail polish, a zillion odd buttons, dried up makeup, and so many half used products. An entire trash bag cleared out so much space. 

I also found unopened products. Unaware I had purchased doubles due my disorganization.

Lovely body creams, new makeup, a travel iron (I rarely iron at home), make up bags, Q tips, swim goggles, extra hair dryers, and so much more. I realized my neighbors at SisterHood would love to have these items. That prompted me to look under my sink and my daughter’s sink to see if there was anything extra.

I found unopened stocking stuffers from this year and last. That gave me pause.

In these tiny places, I found so much waste and needless accumulation. I shut the door on that beautifully organized, totally abundant bathroom closet and sat for a bit. Examining my habits of shopping, collecting, disregarding, repurchasing, disorganization, and general overconsumption.

What needs were being met? How mindful was I about what I purchased? How much trash was I creating?

I found many things, including a disrespect for the ease in which I have the privilege of living. And a dawning awareness that I had so much extra which I could share. This was a very practical awareness. Not a lofty appreciation for my abundance nor a general desire to help my human family. My realization was grittier than that.

I was staring into my inner shadow and the horror of mindlessly accumulating so much stuff for one tiny family.

It was a lovely, sobering awareness.

Sometimes a little bitchslap from your inner exploration packs a big wallop. I took my time diving into what this was showing my in all the ways I live, work, and play in this world. Seeing ripples of impact that I never considered and would not have conceived of in my own limited view.

One thing became abundantly clear. I had more closets.

I flowed through my days of silent meditation, mindful eating, gazing at the natural world, reading my wisdom texts, and engaging in Seva.

Room by room, closet by cabinet, I discovered a world of stuff.

Kitchen cabinets held unopened treasures and more items than we could use. Closets revealed North Face fleeces, dress coats, business attire, shoes, and purses that were in lovely condition and were seeking new life on some other body. China, crystal, jewelry, home decor, children’s dishes, unopened gifts, school supplies, picture frames, holiday decorations. The list went on.

Along the way, the horror turned to wonder as the packing became an act of love.

 

As I packed each item, my silence sometimes gave way to song as I chanted my gratitude.

That I lived such a life of plenty and that these items would create warmth, beauty, and practical ease in their lives. I sorted according to the programs offered by SisterHood: prison to community, return to work, new homeowners, children’s programs, GED program, mentoring youth, the Boutique, and more.

It took 2 SUVs packed to the gills to transport everything. After 20 years of sending carloads and truckloads of donated stuff to SisterHood, we still had this much extra.

The visual led to a commitment. We couldn’t continue to accumulate stuff.

This decision led my husband and I to a serious examination of how we are living and what we are contributing. Positively and negatively. It’s a work in progress and covers everything from how we spend money, where we purchase, clarifying needs vs. wants, creating more sustainable habits, identifying what we keep or share, and how to invest our time, money, energy into that which is meaningful and supports life in all areas of the planet.

On Sunday, I’m going silent again for a week.

A bit modified this time as I’ll work 3 days and keep a few personal appointments. Other than that, I’ll be diving deeply and quietly within. Wondering what shadow and light will reveal itself this time. Eager to discover what else wants to be deconstructed. Clearing my own self structure of old ideas about who I am and what I need.

I’m not wondering too much about my Seva project for the week. I feel the basement calling me. So many closets to explore.

The Stuff Challenge is simple.

I invite you to take a look at your “stuff.” And not just the material kind. Dive deep into your being and see what you’ve outgrown and are ready to give away. Making room for new transformation. Cleaning your closets is an extension of this inner work. On the outer level, as you clear your material stuff (trash, share, upcycle), you make more space.

So you may decide consciously how you’d like to live and contribute to this beautiful world.

Peace be with you and with all.  No exceptions. 

HeartWarming

 News

We’re filling our landfills at an alarming rate. With so much stuff that could be recycled, reused, shared, or composted. The US is only exporting a third of what we did in 2015 since China no longer buys our recyclable waste like plastics. As the largest global producer of plastic, we only recycle about 9.8% of the materials (reports vary). And nearly one third of the world’s food supply is wasted each year. You CAN become part of the solution. Like the folks in Llanarth, Wales who gathered 100,000 dirty diapers to be cleaned, shredded and mixed into asphalt. Reminding us that not only does “shit happen,” but it can make roads instead of landfills. Now that’s a “Reason to Be Cheerful.”

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Breathing Love Meditation

Living in the world at large is extremely stressful right now.

The lingering presence of COVID, a terrible war with more refugees flooding into Europe, material shortages, and escalating prices. Your personal world of health, family, work, friends, and communities may also be experiencing significant challenges. This beautiful planet is in distress with continued consumption and destruction by humans creating a global crisis that will affect all life now and in the future.

My friend in Vienna sent me this photo of his local train station. “Give peace a chance.”

Austria has a “Willkommenskultur” or welcoming culture for refugees. Many people from Europe have shown up at train stations in Poland and other countries with signs indicating they can house and feed Ukrainian refugees.

Yet many people in the United States and countries away from this region have expressed feelings of helplessness, fear, anger, and deep sorrow.

Research has shown that when in a crisis if someone has the opportunity to act and help others, there is less of a chance of a lingering post traumatic stress response. This is why so many are moved to donate money, create peace ceremonies, volunteer, or collect goods for displaced people.

In my research I learned of the stress created by donated goods in the midst of humanitarian crisis.

In situations such as the war in the Ukraine, the influx of clothing and supplies requires a great amount of organization, money, and volunteers. They need to manage incoming donations, sort goods, identify and pay for storage so supplies are not ruined by weather, and see what may be distributed. The statistics show that these needs not only take away a focus on flexible purchase, delivery, and distribution of items of need, but that 70% of these donations end up ruined and/or in landfills.

That in itself is heartbreaking. All that good intent ending up as a pollutant for our Mother Earth.

Taking some time to research options for helping or donating is wise in any situation whether it is a crisis or a long term need. Yet, the helplessness remains even if you are donating or reaching out to friends affected by global or personal crises.

It’s helpful to tune into your inner wisdom for guidance. Always beginning with a check on yourself.

If you’re experiencing significant upset, as many people are, I’d recommend turning off the news and soothing your system. Unless you are in a coherent state, you won’t be of much help to others or the world.

My Self Soothe Strategy is one of my Free Resources available on my website (click here).

The PlayBook explains the importance of working flexibly with your mindset and stress response system. The recording guides you through a heart focused Energy Psychology practice which resets your nervous system.

Your energy system is the foundational architecture of your “body.”

As such, it holds all fear, helplessness, and grief from past situations that were overwhelming at the time. There are many ways to soothe the system and help these stored disruptions clear out of the energy field and body.

Clearing the way to dream a new future for yourself, your communities, and the global family.

First, you have to check in to see where your focus lies. For wherever that is, you’ll be creating more of it.

Are you envisioning a world of unified peace or living in a world of divided hatred?

 

It may sound like a fairy tale to envision Russian and Ukrainian children growing up in harmony, respect, and love for one another. 

Or to witness the Earth restore its oceans, rain forests, and gardens so humans and all creatures contribute well to the ecosystem. I don’t read this as a fairy tale, I dream it as a foreseeable future. Turn off the mainstream news (right, left, and center) and seek out the amazing miracles happening all around this planet. 

There are amazing, cooperative projects existing all over this world. 

Where people live and work in harmony with a creative focus upon sustainability, respectful empowerment of each other, and dare I say it, personal responsibility and a big heart focus on love. One of my favorite websites to visit is Reasons to Be Cheerful created by Talking Heads musician, David Bryne. 

Good news. Good projects. Good inspiration to become involved and grow into a better human being.

I’d love to offer you a guided meditation that I recorded for the Center for Conscious Living in New Jersey. Together, the group dropped into the process of cleaning up the inner world, strengthening the energy field, and breathing love to the world. 

“I Am That: Breathing Love” guides you through a gentle process which you can use to soothe and strengthen your system. 

To access the recording, click here.

Settle into a quiet space and recognize that all healing begins within. Peace on the planet begins within. So does every creative dream about restoring harmony, safety, plenty, and respect for all beings.

If you are feeling especially unsettled these days, I’m happy to help you.

Check out my offerings and sessions on my website to see what resonates.

 

Peace be with you and with all.  No exceptions. 

HeartWarming

 News

Are there Reasons to Be Cheerful when your home is falling down or your parent is experiencing dementia?  That answer is a big fat yes! Some of my favorite discoveries on this website include creative ways to restore dignity while offering help. One project had volunteers restoring homes of older African Americans in order to create safety, build equity, and slow down gentrification. In Holland, dementia patients are working alongside farmers to grow food and care for animals. Supporting sustainable farms and giving meaning via contribution to elders or disabled persons who often feel marginalized. More than kindness or handouts, these projects empower active involvement. Big hearted dreamers making change.

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What’s your Way into Deep Peace?


Sometimes the world feels out of control.

Your personal world. The lives of those around you. Your country. The ecosystem. When so much happens around you, a sense of powerless arises. Even when you identify actions to take or ways to help others, the muchness of this sorrowful world can get to you. Making it a challenge to navigate your days.

It’s helpful to remember that all worldly transformation begins within.

And that you have the power to generate the healing energy of compassion and wise, peaceful solutions.

If you have a personal practice of meditation, prayer or devotion, you know the comfort and potential when you plug into that which is greater than you. Your body breathes more freely, your wild emotions settle, and your mind calms a bit.

This settling opens a door within your heart where you realize this “something greater than you” is also within you. Intimately accessible.

In that moment, you remember that you are not alone. You are a part of this immense web of energy. Intimately connected. This greatness, however defined, offers refuge from the storm within which rages in response to the overwhelming news of your/the world.



How do you get there?

Turn off the television and take a break from the news that streams through your phone. Breathe a bit and take a walk. The world will still turn without your witness and upset.

Reflect upon what brings you back to center.

Explore what you’re already doing, a spiritual practice you’d like to resurrect, or a new venture into a type of meditation that feels right for you. No judgement or great goal setting here. Just ask the wisdom within what might be helpful for you now.

There is comfort in meditation, centered prayer, and sacred ritual.

Research points to the benefits these activities have for wellbeing, improved health, social connection, and positive mood.

Yet it doesn’t descend like manna from heaven.

It’s up to you to head in the direction of peace, healing, and clarity. It helps to bring attention to breath and focus strongly upon your intention to feel peace. When it’s hard to do this on your own, especially when unable to regulate your upset, joining with others enhances the potential of calm connection.

Using the group as a springboard to an organized, calm energy state makes sense.

Group devotion or a focus upon peace is contagious. Just like fear, hatred, and division. The good news is that you’re in charge of what you “catch.” The media thrives on creating fear.

Bad news sells. Good vibes calm. Your choice.

Groups that meditate, pray, and chant together report greater personal access to higher states of love, compassion, and beauty.

 

Benefitting the individual and radiating through the group to the world the energy of harmony.

It’s an energy thing, first and foremost.

When you understand that energy is your foundational architecture, you’ll pay more attention to any technique or intent that organizes your energy into a coherent state. All healing is enhanced with coherence. For you, them, and this beautiful planet.

You can’t tame the sorrow, fear, or sense of helplessness when you’re lost in the wild mind or unruly body.

And the world needs you. Calm. Coherent. Connected. Whether it offers great peace or just allows you to breathe easier, your daily practice is worth it.

I encourage you to explore the power of the group in shared practice.

There are many options live or online in a wide variety of secular and spiritual practices. Explore what calls you. They all lead you to the same calm center and depth connection with the beautiful Mystery.

We will be Chanting in the Light Cathedrals at Soul Sanctuary on Thursday, February 10th.

This devotional practice of singing the sacred prayers of the kundalini yogic tradition is only one type of chanting. Wisdom traditions around the world have sung, chanted, and danced their prayers out loud or silently as a means to connect with the Divine within and beyond.

If you are curious about what happens when you chant, you may join us to experience this directly. Details and link below in the blue box.

A 2016 research study at Macquarie University in Australia found that chanting of various types to contribute toward positive mood, improved attention, and increased feelings of social cohesion.

You don’t need any experience to delve into the great peace and beauty that always emerges when we chant our way into coherence.

You can do your own “research” to explore your movement into harmony within your body, energy, group, and vast cosmic ecosystem.

And some good news for those new to chanting: inexperienced participants who engaged in vocal chanting, as compared to silent chanting, demonstrated the greatest number of significant benefits. [More on this study in the HeartWarming News below.]

Since energy is nonlocal, you can also chant your way into coherence at home.

Tune in and join the group at Soul Sanctuary with your intent and practice in your own sacred setting. The Light Cathedrals (structures of energy) that descend around Soul Sanctuary as we gather can also surround your home.

How to do that?

Set the intent, say your personal prayer, and notice how it feels to be surrounded in these sacred structures of light which harmonize your whole being.

Healing this beautiful world really does begin within.

And when unleashed, this powerful healing energy of love and compassion radiates outward in every interaction.

May you discover how you can be a source of healing and optimism for this world so in need of uplifting.

Peace be with you and with all.  No exceptions. 

HeartWarming

 News

Researchers at Macquarie University also suggest that the benefits of vocal chanting may be mediated by three factors: group synchronization, which increases feelings of social cohesion; physiological changes (breath control and singing), which may contribute to increased positive mood; and focused attention, which may inhibit ruminative thinking and lead to increased positive mood. Do your own research. Chant alone silently and out loud. Compare that to chanting with a group. Silently. Listening to others. Singing out loud. This is playful research without the pressure to publish. Enjoy.

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What’s your Primary Stress Response?

A survey by the American Psychological Association found that the ideal level of stress is “below whatever level of stress is being experienced.” In other words, people experienced too much stress in their lives. I bet you didn’t need a professional to tell you that.

Yet, I wonder if you are taking stress for granted.

The “Stress Mismatch Theory” suggests that the body’s Stress Response System isn’t working for current humans. Arguing that it hasn’t evolved to meet the demands of the fast paced, complicated world in which you live.

Because fighting or fleeing is not typically appropriate for dealing with those modern day pirates and tigers found in traffic jams, pressure at work, a loss of the internet, or parenting challenges. It’s easy to believe this theory, especially on a particularly demanding day. 



Yet critics argue that this view limits understanding of the body’s intelligent, flexible stress response to only “Fight or Flight.”

Thus ignoring the “Tend and Befriend” and “Challenge” responses.

Each response produces different physiological changes which influence your thoughts, feelings, and actions. And lead to different outcomes. Understanding this variation gives you the power to observe your own response to stress and consciously make changes in your capacity to navigate life.

Remember this. When you are facing an actual tiger or pirate, your Stress Response of “Fight or Flight” is your best response.

You don’t need to calmly plan out your next step or consider the pirate’s feelings. You need to survive. And the powerful physiological response within your coordinated brain-body-energy system will make that happen.

But, let me ask you a question. How many actual pirates or tigers have you faced this week?

In your current reality, the multitude of stressors faced typically are not life threatening. When there is frequent activation of your Stress Response System, you experience the impact of lingering stress chemicals (eg cortisol, adrenaline), as well as incoherent patterns created in your brain’s neural structure and your heart rhythm.

Without intervention, it’s far too easy for your Stress Response System to become overloaded and resort to a limited repertoire of reactions. 



Most adults lose their emotional flexibility due to the accumulation of unprocessed effects of stress. Referred to as the “Stress Habit,” this rigidity creates additional stress which inhibits the higher order cognitive functions such as concentration, decision making, planning, and perspective taking. Making life that much harder.

You don’t have to live that way. 



Your amazing body system is primed to be flexible and adaptive. The brain-body connection allows for new learning and takes it’s instruction from the heart. Your beautiful heart is an intelligent system that communicates powerfully within your complex mind-body-energy system. 


You can refer to the heart as an organ, a brain, energy, or the seat of intuition.

 

A coherent heart rhythm organizes the mind-body-energy system into optimal functioning.

You not only become calmer, as you expand your perspective, you have access to skills, strategies, and wisdom gained along your life.

Research has shown that an integrated heart influences an integrated brain. 



This has many benefits, including improvements in well being, immune function, compassion, and resilience. Brain integration increases your capacity for learning when new linkages form across brain regions (neuroplasticity).

Coherent heart rhythms support the brain’s ability for creativity, novel problem-solving, and regulation of emotion, attention, thought, and behavior. 


If you want to intelligently navigate the challenges you’ll inevitably face in life, coherence is a strong ally.

On the other hand, an incoherent heart rhythm inhibits higher order cognitive function, leaving you less able to take a step back and consider events calmly and with perspective, or access your strategies.

Research reveals that positive and negative emotions create distinct changes in heart rhythm. 



This makes sense, doesn’t it? When you’re calm or grateful, you feel organized, open, and loving. When you’re frightened or angry, you’re rattled in your body, thinking, and speech. Combining the power of positive emotions, calming breath patterns, and the heart’s intelligence will help shift how you respond to stress. At any age. 


What can you do today to create heart coherence and increase flexibility in response to stress?

1. Acknowledge life is stressful and give yourself some space. 



More than likely, the demands and pace of your days adds to life stress. You’re at choice to slow down and create some space in your busy day. Let something go until another day. Give up being in charge of the world (and your small world.). Build in Mindful Minutes to breathe and look around as you walk to your car or climb the stairs in your home.

2. HeartBreathing: 3 Minute Practice.

HeartBreathing is a core component of Heart Assisted Therapy (an Energy Psychology method created by John Diepold, Phd). 



Take one minute to cross your palms on your heart and breathe slow and deep. Switch your palms, HeartBreathe and focus on what you’re grateful for in this moment. One more switch of the palms and the final minute of breathing. Focus on sending love to someone or someplace on the planet. Check in with yourself. What does it feel like to be in your body now? You are the scientist and your body system is the experiment. [Just don’t do while driving.]

3. Learn the basics about stress, heart coherence, and simple Energy Psychology techniques.


I’m teaching a 3 week series at Soul Sanctuary on Energy Psychology Essentials. These techniques are easy to learn and apply in your daily life. They clear out stress on all levels: energetic, physiological, emotional, and mental. As well as engage the parasympathetic nervous system which is the body’s natural relaxation and healing ally. (You can also check out the Association for Comprehensive Energy Psychology’s website).

4. The Self Soothe Strategy


I designed The Self Soothe Strategy PlayBook to offer easily digestible information about mindset, stress, heart coherence, and Energy Psychology. With practices that are immediately applicable. The accompanying downloadable recording is well worth the 19 minute investment to drop into coherence and begin the deep restoration of your mind-body-energy system. It is free and available on my home page (scroll down to access). 

It’s important to recognize the benefit to others.

You are naturally broadcasting your heart rhythm as you move through the day.

Thus, you are influencing the environment around you with centered calm or scattered anxiety. You know what it feels like to walk into an oasis of relaxation and good will vs. a pressured meeting with criticism and competition. This gives you a hint of what is happening within the physiology (heart, brain, body, energy) of those in the room.

Stress, then, is not only an individual issue. It must be recognized as a systems issue.



You are a change agent. Not only for yourself but for those sitting near you. At the dinner table, in the office, on the train, and in the food store. Let that sink in. And take a look at HeartMath’s research findings in the HeartWarming News below. Your heart coherence, or incoherence, makes a difference for those around you.

Allowing you to bring peace to the world, one HeartBreath at a time.

Peace be with you and with all.  No exceptions. 

HeartWarming

 News

HeartMath Institute has a wealth of research into the power of heart coherence. A measurable electromagnetic field surrounds each person, generated by the heart, brain, and other systems. HeartMath’s findings show that the heart’s electromagnetic field is approximately 5000x stronger than brain’s electromagnetic field. The heart’s electrical field has 40 – 60x more amplitude than brain’s electrical field. HeartMath has measured the heart’s pulsating influence up to 10 feet outside of the body. The brain’s electromagnetic field? Measured to extend a few inches outside of the head. Believe in the power of your heart.