Category: Mother Nature

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The Inner War & How to Rise Above

(A Heroine’s Journey)

What I think is important for all of us to understand is the battle we are fighting isn’t out there, even if it appears to be. It’s inside of us. *
*This is why the title of Steve Magness’s newest book Win the Inside Game is so brilliant.

This theme of dark and light, showcased in all our favorite books and movies: Lord of the Rings, Harry Potter, Star Wars, The Chronicles of Narnia…these battles are all happening within our minds. Our heads have always been the projector playing these movies onto the big screen of life. These battles may appear “out there”, but the war that really matters is within. Which is why I’ll add another book/movie favorite to the list, Alice and Wonderland, which I’ll write a bit more about in a few paragraphs.. We all, if we so choose, get to go on our own hero’s, or heroine’s journey. 

Recently, I’ve heard a differentiation between the hero’s and heroine’s journey. From my perspective, they’re not that different, but manifest differently because of the female embodiment. At the essence of both, we are reclaiming the divine feminine. After all, isn’t this the whole point of Dan Brown’s The Da Vinci Code?* The woman reclaims herself** . The man learns to honor, to surrender to, the part of himself he rejected. Non-binary people are viewed with the utmost respect, having already harmonized themself in the two energies. We see the oppressor for what it is: fear. Fear and the stories our mind creates around the emotion. We hear the siren’s call (The Odyssey) but learn not to turn towards it. We fight not with weapons, but with our hearts. If fear is the opposite of love, it cannot remain standing in the face of Love’s light.
*While I admittedly only read part of the book, this is also the point of Brian C. Maruresku’s historical research and book, The Immortality Key: The Secret History of the Religion with No Name.
*Recommended read: The Girl Who Baptized Herself by Meggan Watterson

As we reclaim the divine feminine within- our inner knowing, our truth, our love- we watch as our inner dictators lose power. We know, and begin to understand, this ancient truth: “As within, so without.” “As above, so below.” (Hermetic Principle). “The mind is its own place, and in itself can make a heaven of hell, a hell of heaven..” -John Milton, Paradise Lost. And of course, “The kingdom of God is within you.” – Jesus, The Bible (Luke 17:20-21) My guess is that you can see, if you’ve done any inner reflection, how the characters in your brain often seem to play out in the world. Donald Trump is no worse than my inner critic. I have dated too many guys with chauvinistic and covertly manipulative tendencies. Yet I also have my trusty sidekick and great love, my dog, by my side. I literally have an Obi-Wan who guides me (Reiki Master & Mindfulness Coach) and Galadriel (my therapist, with a touch of Ginny Weasley). (I swear, my Reiki teacher and therapist look just like these “fictional” characters). My own dad, who first gave me his old, dusty copy of Lord of the Rings before I entered the hospital for an eating disorder in 7th grade, possesses wizardry no short of Professor Dumbledore, or Gandolf, twinkle in eye and sense of humor in hand. Who are these characters in your own life?

As the battle reaches its peak, we see the contrast heighten: the female is repressed and shunned, called a liar or a witch. Darkness seems to grow as authoritative power seems to increase- in response to fear of being defeated. Again, this is the war within our own minds. And it is here that we must believe in our ability to conquer. Not with maleficence, for we need our minds, but with clear seeing, forgiveness, and love. This is also where most of us want to give up, to turn back. We question our worth and our abilities. While I rarely admit this out loud, I have said to Obi-Wan, “I don’t think I can win.” My own programming- my own darkness- felt too strong. We all ask ourselves, “Who am I?”. I think of the tiny hobbit, Frodo, trying to admit defeat, “I can’t do this, Sam.” Alice (Through the Looking Glass, Lewis Carrol) doubting her ability to slay the Jabberwocky, the incessant inner critic of her mind*. But this is where our team comes in- love- the ghost of Harry’s parents as he duels Voldemort, Sam replying to Frodo, “..Folk in those stories had lots of chances of turning back only they didn’t. They kept going. Because they were holding on to something… That there’s some good in this world.” It’s the call to my sister when I need help finding a better thought. My therapist letting me know how much I have grown. Obi-wan always seeing the best in me, when I only see the worst. And in the name of love (or doG), we say, “I am not afraid. I was born to do this.”, proclaiming like Joan of Arc, the brave heart warrior archetype we all possess, even though we may be shaking. 
*Not being able to ignore the synchronicities, which are, according to psychotherapist, psychiatrist, psychologist, and author, Carl Jung, signs you’re on the right path, I finally decided to go on a psilocybin/psychedelic journey- I was in the safety of therapist’s office and guided by friends. While I was hoping to give my Default Mode Network some help, a common experience for many “journeyers” (although perhaps slightly exaggerated in Michael Pollan’s otherwise informative book/documentary, How to Change Your Mind– admittedly, another half read for me) part of my message is that I still need to be the one to do it, to experience my own power. However, what I was shown was why I experience so much inner pain, a glimpse at some of my gifts, and a big nudge that I needed to trust myself enough to use them.

The journey​, if we choose to say “yes’ to it, is hard. Arduous. We hope it lasts but a few hours, maybe days, growing wearing when it lasts for years. ​We’ll get bloody and grow weary. ​We’ll want to give up. Keep going. Look up at the night sky, and a shooting star will remind ​us a loved one is near. A friend, or perhaps a dog, will remind ​us that Love will never leave ​our side. And even if ​we die in the pursuit, in that Love, ​we will always find safety. That makes ​us brave. ​We may wander, but we are not lost. There is purpose to our journey. There is good, there is gold, there is doG worth fighting for. W​e realize that ​we are the Hero/ine of your story, even if just a mere human. And somehow, in that acceptance, ​we realize who we truly are. 

We reclaim what we thought was stolen and burned, but was in fact, only hidden. We forgive our minds, because they were doing the best they could with what they perceived was gone. We embrace. We find the lost pages of Mary Magdalene’s gospel (I highly recommend Mary Magdalen Revealed by Meggan Waterson). We fill that hole, that void we’ve been trying to fill all our lives. Discovering that that too, Love, has always been within. We are Love, Herself.*

We come back Home.

*This, of course, is why the last Star Wars movie had to be women led.

****

Below is a channeled message. A good friend (“Obi-Wan”) has been gently encouraging me to share more of my gift of channeling, so here it is:

You are so loved. Your mind is trying hard to maintain power- it’s dictatorship. 

You are bigger, you are stronger. 

Keep going.

This is an opportunity for you to know your true power. 

It is not the mistakes you make that matter, even if it was your mind (brain’s programming) that caused you to make them. It is how you talk to yourself after, how you love or judge yourself.

You are becoming Love. You are Love. 

This is your battle to win. 

Not through opposing dictatorship but through love, compassion, and forgiveness. 

You win by clear seeing. 

Dictatorship runs off of fear. Its voice is loud but you are stronger. You are more magnificent. 

You have the power to lay down your weapons, knowing you cannot fight your mind into submission, and to see your oppressive voice for what it is: f.e.a.r. (false evidence appearing real). 

You can love the fear, the scared child, back into wholeness, while quieting the siren’s call (turning away from the voices in your head). 

The battle is within. To be fought with love and clear seeing. 

By standing in your truth, firmly and defiance- 

You (we) are Ray of Light.

***
(I thought this was worth sharing in full)

Frodo: “I can’t do this, Sam.”

Sam: I know. It’s all wrong. By rights we shouldn’t even be here. But we are. It’s like in the great stories, Mr. Frodo. The ones that really mattered. Full of darkness, and danger, they were. And sometimes you didn’t want to know the end, because how could the end be happy? How could the world go back to the way it was when so much bad had happened? But in the end, it’s only a passing thing, this shadow. Even darkness must pass. A new day will come. And when the sun shines, it’ll shine out the clearer. Those were the stories that stayed with you. That meant something. Even if you were too small to understand why. But I think, Mr. Frodo, I do understand. I know now. Folk in those stories had lots of chances of turning back only they didn’t. They kept going. Because they were holding on to something.

Frodo: What are we holding on to, Sam?

Sam: That there’s some good in this world, Mr. Frodo…and it’s worth fighting for.”

― J.R.R. Tolkien

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Imperctet to Perfect

It is through our imperfections that we know our perfection. Our wholeness. Our truth.

Our soul, unchanging, is perfect.
As humans, we make mistakes.
We call ourselves imperfect, but really, making mistakes is just part of the game.

Regardless, it is in having compassion for ourselves when we make mistakes that we see our Truth.

It is in loving ourselves through our imperfections that we know our Wholeness.

It is in the contrast of knowing who we are not (we are not mistakes, we are not bad, we are not sinners) that we remember who we are.

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Sensitivity: An Expansion

I like to define sensitivity as being highly attuned to both the external world and one’s internal world, which includes feeling one’s experience of it.

And really, we are all sensitive. Science shows us that our brains and bodies are constantly getting information from our environment, more stimuli than they were designed to handle, hence why training our attention is so important, or our brain will always default to the (often) perceived threat. If we have an unprocessed emotion like fear, the mind will create a negative belief by connecting past memories and weaving them together in a story-like structure, all designed to keep us safe- and it probably did, as a kid. As an adult, that negative belief is most likely our cage. 

Furthermore, we all have thousands of thoughts per day! (I’m not going to get into the scientific debate on exactly how many.) Most of us walk around completely unaware of our thoughts, which allows our subconscious to control our day without us knowing. This is while practices like mindfulness mediation and a parts work, which can help us explore and uproot negative beliefs, are so important. But back to the point of this post…

We are all sensitive beings. It’s part of being human. Some of us are just more sensitive than others, perhaps because of childhood trauma, which causes a child to become either hyper or hypoaroused (hypersensitivity helps a child be alert to their surroundings as a safety mechanism while hyposensitivity would help a child numb any sensitivity, a useful survival mechanism if they can not control what is happening to them or around them.)* Or, we may be genetically, or perhaps energetically, more sensitive. Oftentimes, it’s both: a combination of childhood experiences and a personal attribute. 

*We could also describe hyper as anxiety or ADHD and hypo as depression. It’s also common to see the two together, experiencing both anxiety and depression. If you’re tracking and know a bit about psychology, you’re probably realizing that this could appear as a bipolar diagnosis as well. I also had a professor in graduate school, Duey Freeman, describe anxiety as asking the question “Is it safe to be me?” and depression as “It’s not safe to be me.” So, another possible way of looking at this is the anxious feeling is actually the true self wanting to be released, with depression continually coming in as protection saying, “No, it’s not safe for you in this world.”

A highly sensitive individual is HIGHLY attuned to their external environment and internal world and feels it all, deeply. They are not only computing other people’s tone and facial reactions, their own and others (including animals) emotions, thoughts, past experiences, and the energy around them, but also ancestral lineage, stories and unhealed pains that have interwoven themselves throughout times*, messages from the spirit world, and a deep desire to heal. 

*Here, I’ll include Carl Jung’s idea of the Collective Unconscious and Eckhart Tolle’s description of the universal Pain Body. 

At least in part, I believe this makes the case that the problem is not emotions or sensitivity, but living in an emotionally unintelligent world that resists emotions (energy) rather than embracing them. Embracing emotions means we’re allowing more energy into our body, increasing our power (energy), and opens our hearts to not only our own pain but the suffering of others-humans and animals alike- as well.

Most highly sensitive individuals have to learn how to numb in some way because not only is all the information overwhelming to the human brain and at times painful, but because it is tragically undervalued and undernourished. 

If you are an adult reading this and resonating with this message, your work now is to:
– Nourish yourself: Embrace and nurture (offer compassion) to all the emotions that you had to suppress as a child to fit into your family, friend groups, church, or society at large. This includes loving your protector parts that you don’t like (like a perfectionist part or inner judge) because it most likely formed when it was not safe for you to shine and be your true, confident, sensitive self. Once your hidden gifts (sensitivities often come with deep intuition, connection to spirit guides, or healing powers) start to emerge, nurture them too as if you were nurturing an infant. We can only grow into our gifts, and who we are truly meant to be, through love. 
-Value your gifts: This will take some bravery at first. You will doubt yourself and ask “Who am I to do this/be this/offer this?” Remember, those voices are just protector parts that you can offer compassion and safety as you move forward. (Go slow. If you overdo it, the protector parts won’t feel safe and cling on stronger.) Keep practicing. Keep going. Find other highly sensitive individuals who are stepping into their gifts too, and cheer each other on. The best thing about living in 2025 is knowing there are others out there to connect with. Personally, I most appreciate working with my therapist (a fellow Naropa Alumni) as well as my Reiki coach/friend, and energetically connecting with my dog. I’ve also been part of Lee Harris’ Portal Community and follow many other healers and intuitives like Sarah Landon and Gabi Kovalenko. You belong. You were meant to be right here, right now. 

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Grasp

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I try to grasp…

Everything is moving so fast.

I beg to Time to stop.

But He just smiles at me.

So time continues to slip

as if it were water through my fingertips.

The more I cling,

the more pain I bring.

I plead.

I bargain.

I deny what it in front of me.

I tell myself a lie,

trying to counteract the belief inside:

Things will never be this good again.

I falter.

I flail.

I fall.

Here at the bottom, the only thing left to do is cry.

In the seemingly cruel reality of paradox, I know this is my only opportunity to fly.

As I weep into the Earth,

She holds me.

Not forcing me to rise,

but knowing that in Love,

I will begin the climb.

The Tree next to me tells me it’s time to leg go.

They know this is my only path to peace,

to remembering what I already know.

Death is but a new adventure,

a place we will all go to together.

It’s really not unknown,

because only in myth have we ever been alone.

I fall back into the Infinite,

and begin my journey-our journey to the Sky.

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You are Worthy of A Dog

“Humans don’t deserve dogs.”

I’ve often heard this phrase, or some version of it, by fellow dog lovers. I think it’s often said in a way to relate to my absolute, profound love for not just “my” dog, but all dogs, and all animals. In that sense, I appreciate the kind gesture.

But I disagree. And agree.

I agree that dogs, and truly, all animals (especially our farm animal friends) are essentially little gods walking around: energetic beings of pure love and light.

*Domesticated animals can pick up on some human emotion, which is why even unsatisfactory behavior in animals should be treated with curiosity and compassion, as they are often doing exactly what makes sense in their brain at the moment.

Where I disagree is that we don’t deserve them. I actually think animals are here to show us unconditional love. To remind us of our worth. To teach us how to be more like them and bring us back to our root, our truth, of Love.

It’s actually the people the farthest away from this truth- that we are deserving of sacred, divine Love just as we are- and in turn reject Love*, that are most likely to treat animals in inhumane ways.

So, as much as I HATE any action that harms any animal, I don’t believe humans don’t deserve dogs, cats, pigs, cows. What I believe is that we need to learn how to accept Love, and remember it as our Truth.

*I’m not going to dive deep into in this post, but there a many reasons why humans learn to fear love and reject it, due to false beliefs like unworthiness.

**A lot of what I say does feel intuitive to me, or maybe its in part my social science/observational brain. And yet, much of what I say is now being show in research and books. My first recommendation is “One Child” by Torey Hayden, which I first read in undergrad.

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Freedom & Death

And isn’t freeing to know…
…that we are all going to die?

That everything matters…
…and nothing matters?

Soon, it will all disappear.

The clothes and cars, yes. The people too. And you, the human.
The human with the stories, beliefs, and attachments. The story of you.
The limitations. The doubt. 

So yes-

Go thrust yourself into the beauty of life.
Climb that mountain.
Have your adventures.
Dance under the stars.
No, better yet…
dance in front of a crowd a let everyone whisper, “I wish I was more like her.”
Become her. You are Her. Free.

Know this too:

The mountain that you didn’t climb,
the adventure you never had,
the relationship you were never in
-those things never really mattered.

Your perception of wrong or right, 
bad or good,
you can’t take those when you go.

So laugh, cry, sing.
Release and die into the moment.

Letting go.
Back to stardust.
Back to Light. 

Share

****

While we’re in these physically bodies, it is important we live, but live without the pressure of living and doing “things right” or trying to do “everything”, because then we’re living in fear, not love. Yet love is often a forgotten state for many of us, and it is through the death of our limitations- our beliefs, our stories of not enooughness, our shame, and the continual allowing and surrender of our emotions- that we can return to love. And so, it is through the “death” or our small self, that we can become free while incarnated, then reclaim our small self that is now inspired by Love rather than fear. 

***I alway feel like I have to add this too, to cover my therapist basis. It’s never us, unless it’s really our time and then there is no choosing, that wants to die. It is always a PATTERN or a PART. It’s a shame-based belief system that our soul is ready to let go of. That is, essentially, what is asking to be seen, loved, and let go of/die. Our souls want us to experience the joy of being alive.

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Grief: A Word for Love


Grief is the ultimate transformer. We can ignore it, we can shove it down, and we can try to keep ourselves sewn together. Or, we can allow it to break us open.

Open into new dimensions of love.

The brain says grief is about loss. The heart says it’s about allowing yourself to expand into new dimensions beyond the physical body.

When we lose a loved one (human or animal), experience a break up, lose everything, we think “I can’t do this. This grief is too much for me to bear.” 

The blessing is we don’t have to hold it alone or keep it within the confines of the physical body. When we surrender to the grief and allow it to move, letting go of the story line, we open up to a power bigger than ourselves, an energy beyond our physical bodies, and energy that allows us to feel all of the grief built up inside of us. And, it is from this higher perspective that we can see more clearly and from this expanded energy we can feel with more clarity, knowing that is was all really Love. 

Here, we are reunited with all that we thought was lost and remember the truth of our being.

Buy Pacer a Treat

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An Easter Sermon

I started writing this on “Good Friday”, a day of mourning and reflection for many Christians.

That morning, while playing in the annual spring snow storm with my dog in Colorado, I wondered if I could still send my Catholic parents our weekly “Happy FriYay!” text.

After my mom sent a “Good Friday blessings” sticker to the group chat, I again texted my twin sister and again debated the question.

Meanwhile, as my sister and I were texting back and forth, my 13 year old cousin already texted back to the group chat. “Happy FriYay!”, she said. 

I admired​, in awe.

While baptized and with a few years of PSR (Parish School of Religion) under her belt, my cousin is less indoctrinated into the history of shame I had grown up in, having myself spent K-8th grade in Catholic school.

Historically, today was a day we were supposed to feel guilty, as it was embedded in us that Jesus had died for our sins. And as sinners, we must repent and mourn. I won’t even get into the projection of sins and the psychological effect this has on a 1st grader.

But did Jesus really say we should all mourn and feel the burden of shame for centuries to come?

I’m not an expert in the Bible, but I’m pretty sure there is no passage where Jesus tells someone they are a bad person for making a mistake, to feel shameful, and to go repent and prove they are worthy of God’s forgiveness.

Actually, I’m pretty sure Jesus forgave. Even to those who supposedly killed him, the Bible passage is, “Father, forgive them, for they know not what they do.” 

I’m pretty sure Jesus, having already reached enlightenment as a human, just forgave and kept on preaching compassion and loving your neighbor, no matter what. (Don’t ask me how so few people in the church see the above as “conditional love”, or fear based conditioning.​ In school, we weren’t supposed to ask questions.) 

Before I move on though, let me say I don’t hate organized religion. There’s so much beauty, so much kindness, charity, and healing that can happen just from having a community. And not all religions and churches flip the love script to such a fearful degree. I will also forever be grateful to the Catholic Church for helping my parents find solace and healing after losing siblings, their parents, and then their daughter (my older sister). 

What I am saying is, let’s preach real, true, unconditional love. (It’s a little silly that I have to put so many adjectives before the word “love”. Love should just mean love, but sadly it’s been turned on us so many times where it’s become necessary.) This means loving others when they believe different from us, and knowing if God doesn’t have an ego, They probably don’t care what we believe, either. (Personally, I don’t believe in god as a single entity, but the unification of all of us, all consciousness, as One Divine Being.) 

Beyond shame for our sins is an acknowledgment of our mistakes of forgetfulness. And by forgetfulness, what I mean is we only act poorly when we’ve forgotten the truth of who we are. If we are from God, if we are a slice of the pie (to paraphrase Wayne Dyer), we are all Rays of Light, made out of pure Love. It’s only when we forget this, believe in scarcity, and that we create and act out of fear. So what is important is realizing that this world has a history of crucifying those who preach Love, being it Jesus or Martin Luther King Jr., as well as leaving women out of the picture as much as possible. And while we’d all like to believe that we would have followed Jesus or MLK, the numbers show that most likely, we wouldn’t have. Which is why it’s so important that we look at our shadows now. The parts of that not only made mistakes and acted out of fear, but the parts of us that believe we’re not enough, that we are not already inherently worthy of all the Love of the Universe. 

That leads to the main focus of this sermon: What does it mean to rise?

Which, My Loves, my first be better answered in the question: What does it mean to die?

In spiritual communities, what we often say is that we all have the opportunity to die, often many deaths, before our physical departure. Actually, this is what Nature shows us too, as each seasonal cycle spins from nothingness, to growth, to fullness, and then death, back to nothingness. That is, before a rebirth. The physical body dies, but the energy, the Love, continues. 

What if death was simply a letting go of all the parts of us that were created out of forgetfulness, created out of fear? The parts of us that tell us mean stories about ourselves in our head, that like to criticize, and control. The parts of us that act out of greed or that ​were willing to do anything, just to feel better? 

And what if we just forgive all those parts? It wasn’t their fault. They were just going off of the story they were told. 

What if we just offer ourselves compassion? 

Acknowledging where we slipped up, seeing the wound underneath, and offering to our old selves something like “I know you were doing your best. You just go scared. You believed you weren’t loved. You forgot that you are already Love. It’s okay. I remember now.” 

And then we transform and transcend. We see the gifts and talents of our wounded parts. We rise above the stories of our head, the fear-based identities of our egos, and we return Home, back to our True Selves. 

This isn’t the story I was told as a kid, but my belief is that Jesus, as well as Mother Mary, and Mary Magdalene, had already died before their deaths. They had already risen above the wounded stories of human kind and remembered that their true form was Light & Love. And so, when Mary Magdalene saw Jesus emerge from the tomb on Easter, it was because she had already attuned herself to the frequency of Love, so that day, she was not only meeting Jesus, but herself as well. 

My Loves, if I haven’t made it clear already, we all have the opportunity to rise. Right here, right now. 

Yet, it’s okay if it takes some time and some deep inner work. It’s taken me years, and I’m definitely not all the way back Home to myself. And regardless, it’s going to happen. Now, or when your human self is at death’s door. But if it’s possible, why not start your ascent today?

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Power

Power is not found in proving your strength.
It is not in believing you’re enough.
It’s in knowing that you are Love.

***

In the past few weeks, I’ve had the opportunity to learn so much about myself, thanks to following my triggers, and the people who triggered them.

I remembered why I’m afraid to speak up.

I’m a woman. I was taught I’m not supposed to. I’m supposed to play it small, to be humble, to be meek. My place isn’t at the top.

No one spoke up for me.

I reflected on all my past relationships. Some were, blatantly, pretty bad (although never physically abusive). Although one of the bad ones was with a covert narcissist. (I’ve written about that before). Really, it was all so hidden to me, because I couldn’t see my own wounds. Yet finally I realized no one really supported me in my power. Whether it was politics, spirituality, or animal rights, I’d get shut down. There wasn’t a place for my beliefs. My unique view of the world wasn’t accepted, even though I would always at least consider theirs. So I wouldn’t exactly give in, I’d just shut up.

Of course there is strength in reserving your energy for yourself. My belief is, protect your energy about all else. Don’t just give it away to critical people or negative thoughts. But there’s a difference between protecting your energy and dimming your light.

My light, your light, my Love, was meant to shine.

If you feel like your own low beam, ask yourself the question, “Where did I learn to dim my light?” Heal that inner child wound. Be the one speaking up for him/her/them. Then go forth and shine, just as you were designed to do, because you are made of light.

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The Wanderlust Rx

The Wanderlust Rx

While prescription medication can and sometimes should play a role in managing and recovering from mental health challenges such as depression and anxiety, it’s important to remember that for most people, medication should only be used as a temporary tool in conjunction with therapy and other natural remedies that have been proven equally, if not more effective. With that being said, if you are currently taking medication to help support you with mental challenges, there should be no shame or guilt! Take medication from an empowered stance, knowing you are doing the best you can to support yourself through your healing journey.  

Here are other researched and proven techniques to support your mental health:

Nature– Spending time in nature can relieve stress, boost your mood, and help shift your perspective. Nature therapy, or “ecotherapy”, is already a common practice in countries like Japan, where doctors may actually prescribe shinrin-yoku (forest bathing) to patients! 

Exercise– Benefits of exercises include: Enhanced mood, reduction of stress and anxiety, improved cognitive function, better sleep,increased energy, and improved self-esteem (just to name a few).  

BREATHE– Diaphragmatic, or deep belly breathing (my favorite), box breathing (4 second inhale, 4 second hold,4 exhale, 4 hold), and other box breathing practices help reset your nervous system, switching you from fight or flight (sympathetic) to rest and digest (parasympathetic).  Practicing a few minutes of deep breathing or BrEathing with your emotions everyday can be a GAME CHANGER.

Journaling– Free writing, or journaling, is all the rage right now, and for a good reason.  Writing from our emotions can help us release suppressed emotions and unlock any subconscious beliefs and blocks that have kept us feeling stuck. (Bonus: After your emotion-based freewriting practice, take another few minutes to write from your Higher Self.) 

Play & Creativity: Play and creative activity not only help us express emotions but can take us beyond the rational and logical (and also ruminative) part of our mind and into the part of our mind that allow us to access greater perspectives, new ideas, and access our wholeness. (Bonus: Activities like pickle ball and knitting include “bi-lateral stimulation” of the brain, a technique used in EMDR therapy.)

Sleep: Simply stated, your brain just can’t function properly without enough sleep.  

Daily Gratitude Practice:  A daily gratitude practice trains your mind (YES, YOU CAN TRAIN YOUR MIND!) to look for the good in life and cultivate emotions of appreciation, love, and abundance…and a release of all those feel good hormones.  As you write or think of your list, make sure you pause and tap into the feeling-state.

Whole Foods: Whole, plant-based foods are anti-inflammatory, which is a good thing for both your body and your mind (which of course, are intimately connected).  Dark leafy greens, nuts, berries, whole grains, and avocados are especially great.  Oh, and we’ll include dark chocolate (72% or more) too!

Connection (time with family, friends, and animals):  Connections offer us a sense of belonging, purpose, and support. When we feel supported, we feel safe, and we can relax. Animals count too!  We know dog studies have shown a reduction of cortisol and a release of oxytocin. 

Meditation:  Meditation helps us to detach from our thoughts, helping us realize that our thoughts are just…thoughts.  We don’t have to believe them.  We can just witness them.  (Reminder: There’s no being “good” or “bad” at meditation! It’s a practice. If you notice yourself thinking 10x in 1 minute, the key is you noticed, and that is awesome!)

Spirituality: Having a spiritual practice, which might simply mean believing in something bigger than yourself, has now been shown to be a buffer against depression and foster feelings of connection and purpose.  Spirituality can play an important function in how we make meaning out of challenging situations and support us in times of grief.  If you’re interested in learning more, I highly suggest reading The Awakened Brain: The New Science of Spirituality and Our Quest for an Inspired Life by Dr. Lisa Miller.

Service: Similar to much of the above, service can decrease feelings of depression and anxiety while increasing feelings of gratitude and a sense of purpose.  But the summary is, service gets you out of your head and “little self” and into your heart-based, expansive self.  Volunteering is absolutely wonderful, but even something simple, like taking a minute to chat with someone at work who you noticed looks a little down today.  You can always choose to BE A LIGHT. 

When you’re “in it”, I recommend latching on to a few key phrases that can hold you steady until the waves pass through.  A few I find helpful are: “This too shall pass”, “I’m stuck in a thought cycle”, “I’m okay, I’m safe”, and “I am loved”.  No panic attack or dark night of the ego lasts forever, I promise.  Things can and will get better.

 (There’s always support available. Colorado mental health support line: 988.)

Dosage: Most changes are successful when they are built by small increments. In general, I don’t suggest attempting to make huge lifestyle changes in a week (New Year’s resolutions often fail for a reason). What I suggest instead is making small, daily changes that you can add or incorporate into your normal life. For example, you may simply add a banana to your breakfast or a few blueberries as a side to your lunch. If you don’t exercise at all, a 20 minute (or even a 5 minute) walk outside/in nature is a great addition. Take some deep, conscious breaths during your shower or take two minutes before turning your car radio on after work to simply check in with yourself and breathe.

-The Wanderlust Therapist                    www.wanderlustcounseling.com                 

As always, only if it feels empowering: buymeacoffee.com/raynypaver

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