The Change Agents Podcast with Dr. James Rouse: Recent Episodes
Dr. James Rouse
Be on fire with purpose and passion, fully awakened physiologically, emotionally, and spiritually that the truth of who you are is pure light. A living expression of how love gets a chance to show up right here, right now, inside of us together. You can be a Change Agent. Join us.
You didn’t give up. You pivoted. You trusted. You kept going.
In this new episode of Love & Life, we're talking about those moments when life says no—but your heart still says yes.
- 60 phone calls. One yes. - Human Grace almost didn’t happen… but it did. And it changed everything. - Rejection isn’t failure—it’s redirection.
We’re diving deep into grit, grace, and the power of the pivot—for your mental health, your purpose, and your peace.
Tune in wherever you get your podcasts. #PivotWithPurpose #Resilience #LoveAndLifePodcast #DivineTiming
You’re crushing goals, checking boxes, and showing up for everyone—except yourself. Why do we feel so empty even when we’re performing at a high level? In this episode of Love & Life Elevated, we dive deep into the science of motivation (Self-Determination Theory), the soul practice of presence, and how to stop solving everything except what’s happening inside of you. This is your permission to come back home to yourself.
In this special episode of Love & Life Elevated, we’re joined by someone very close to our hearts — our daughter, Dakota Sunshine Skye Freddie Rouse. Dakota is currently earning dual master's degrees in Sports Performance Psychology and Clinical Psychology at Adler University, and she’s bringing fresh, powerful insights into how we think about mental health, athletic performance, trauma recovery, and trust. Together, we dive into what it means to perform with purpose, heal from within, and live with resilience. Whether you're an athlete, a high performer, or simply someone who wants to grow stronger mentally and emotionally, we think you'll find a lot of inspiration here. We’re so excited to share this beautiful, real conversation with you. #growthmindset #performance #mentalhealth #highperformance #sportsperformance #PerformancePsychology #trauma #healing #purpose #loveandlife To learn more about Dakota Rouse: LinkedIn: https://www.linkedin.com/in/dakota-rouse-7b2032176/ TikTok: https://www.tiktok.com/@dakkattackk
What if feeling more alive, calm, and connected wasn’t about doing more—but syncing back into your natural rhythm?
In this episode, we explore how tuning into your body’s circadian and ultradian rhythms can help you work smarter, rest deeper, and show up more fully—in life and in love.
We also dive into a powerful practice called the sacred pause—a simple, soul-centered way to respond with grace (instead of react with heat) in your most important relationships.
Expect honest stories, science-backed wisdom, and easy-to-try tools that bring more peace, presence, and connection into your every day.
This episode explores the foundational mistakes and milestones from my first book, how they echo in DIEM, and why forgiveness, presence, and purpose are still my guiding lights.
From the raw vulnerability of first-time authorship to the spiritual threads of DIEM, we explore how forgiveness, presence, and gratitude have shaped this ongoing journey of transformation. You’ll hear reflections on how a single great day can change everything—and how returning to morning rituals keeps us grounded, grateful, and growing.
Whether you're on the brink of something new or revisiting your roots, this episode is a gentle nudge to embrace your own evolution—with compassion and courage.
https://www.drjamesrouse.com/diem
What If Your Greatest Transformation Begins the Moment You Wake Up? That’s a question I live into every single day.
Because I believe it does.
Every morning, before my feet hit the floor, I remind myself: This is Day One. A fresh opportunity to meet life with presence, purpose, and love. And in this latest episode of the Love & Life Elevated podcast, I had the beautiful honor of exploring exactly what that means—with my favorite person on the planet, Dr. Debra.
This wasn’t just a conversation—it was a soul-aligned moment. A chance to reflect on the practices, the struggles, and the awakenings that inspired my new book, DIEM: The Art of Every Day.
Together, Debra and I dive into how daily rituals can become spiritual revolutions, how rhythm isn’t just biological—it’s sacred, and how radical self-love is the foundation for everything good in life.
Here’s a taste of what we unpack together:
We talk about…
- The morning rituals that have carried me through dark seasons and into the light
- Why aligning with your natural rhythm is a spiritual practice (yes, there’s science too)
- Cold plunges and other sacred discomforts that teach us courage and compassion
- The real story behind my “Day One” mantra—and how it saved my life
- How we can love ourselves forward, even when it’s messy, even when it’s hard
Whether you’re feeling stuck, inspired, exhausted, or ready for a breakthrough—this conversation is for you.
Because I truly believe the art of your every day holds the key to your extraordinary life.
So, if you’re ready to elevate—let’s go. Let’s grow. Together.
There’s a quiet powerhouse living in your belly—and it’s shaping your mood, your clarity, and your capacity to live fully. I’m talking about your gut, often called your “second brain.” Why? Because nearly 95% of your serotonin, your “feel-good” neurotransmitter, is produced there—not in your head. Serotonin influences your mood, your sleep, your appetite, even how you feel about your life. And the gut? It’s the soil where that neurochemical magic begins. Let’s break it down: When you nourish your gut with whole, clean, fiber-rich foods… When you move your body and hydrate with intention… When you create space for calm, connection, and conscious breathing… You’re not just supporting digestion—you’re building the biochemical foundation for joy, confidence, and clarity. We are not separate systems—we are one beautifully integrated ecosystem of mind, body, and spirit. When we love and care for the gut, we ignite our innate capacity for elevated living. This is the art of every day. Love your gut. Elevate your serotonin. Rise in your light. #GutHealth #SerotoninSupport #LoveAndLifeElevated #TheArtOfEveryDay #sunlight #serotonin #melatonin
Have you ever felt that electric energy in a room full of people who are lit up with purpose, passion, or pure joy? That’s collective effervescence—when we rise together, fueled by shared meaning and movement. Whether it's a gathering for change, a spiritual circle, or even a spontaneous moment of joy with strangers, it's a sacred reminder: We are wired for connection. We are strengthened by belonging. And when our hearts beat together—we heal, we thrive, and we ignite. Let this be your reminder today: You don’t have to go it alone. Find your people. Share your light. And rise in the radiance of togetherness. #TheArtOfEveryDay #Purpose #LiveConnected #RiseUp #BeTheLight #Effervescense
Mel Robbins' Let Them is a powerful message about personal freedom, emotional resilience, and the art of releasing control. The book teaches us that when we stop trying to change, convince, or control others, we reclaim our energy, peace, and self-worth. Instead of pushing back against resistance, we can lean into acceptance—and that’s where our power truly lies.
Where do you draw the line? In relationships, friendships, and everyday interactions, boundaries shape how we navigate the world. They aren’t about shutting people out—they’re about letting the right things in while protecting our peace, energy, and emotional well-being.
Joy is more than a fleeting emotion—it’s a state of being, a choice we make daily. In a world that often feels heavy, choosing joy and lightness is an act of courage. It’s not about avoiding challenges but about embracing life with playfulness, presence, and an open heart.
5 Simple Ways to Invite More Joy Into Your Life: Play More – Joy thrives in movement, laughter, and spontaneity. Dance in your kitchen, sing in the car, crack a joke, or try something new just for fun.
Let Go of the Weight – We often carry unnecessary stress, expectations, and old stories that dim our joy. What would happen if you let them go? What if life could be easier? Breathe, release, and create space for lightness.
Move Your Body – Practicing yoga, stretching, or simply moving with intention shifts energy and brings a sense of renewal. Physical movement creates mental and emotional clarity, helping you feel more open, expansive, and alive.
Step Outside – Nature is one of the most powerful ways to reconnect with joy. Get outdoors, breathe fresh air, take a walk, feel the sun on your face. Even a few minutes in nature can elevate your mood and shift your perspective.
Be Present – Joy lives in the now. Slow down. Take in the moment. Feel the rhythm of your breath, the sound of laughter, the beauty in ordinary things. The more present you are, the more joy expands.
Joy isn’t something we wait for—it’s something we create. How will you invite more joy into your day today?
What if the secret to living a more energized, joyful, and deeply connected life was as simple as stepping outside? In this episode of Love & Life Elevated, we explore the power of presence and the "anti-hack" approach to well-being. Instead of shortcuts, we’re diving into the fundamentals—like how just 30 minutes of outdoor exposure can transform your mental clarity, circadian rhythm, and overall health. We’ll uncover the science behind natural light, movement, and fresh air, and how these simple daily rituals can create lasting change. Whether you're seeking more energy, resilience, or a deeper sense of peace, this episode is an invitation to reconnect with what truly nourishes you. Tune in, step outside, and elevate your love for life—one moment at a time.
On this week’s Love & Life Elevated podcast, we dive into the art of discipline and how it fuels lasting resolutions for your health, sleep, and overall wellness. Join us for practical tips and empowering insights to elevate your daily rituals and create a life that truly thrives.
In this episode of Love & Life Elevated, we dive deep into the transformative power of belonging. Explore how feeling connected to ourselves, others, and our purpose can unlock fulfillment and resilience in your life. Discover practices to nurture community, foster authentic relationships, and step into a life where you feel seen, heard, and valued.
As we approach the inauguration of a new president here in the United States, it’s hard to ignore the strong emotions and differing perspectives that have come to define this moment. Whether you feel hopeful, anxious, or uncertain, one truth remains clear: times of change call for us to ground ourselves in peace. Not the kind of peace that depends on external circumstances, but the kind that begins within us—a deep, steady calm that no headline or debate can shake. Inner peace is not about tuning out the world or ignoring what matters; it’s about finding the strength to engage with life from a place of balance and clarity. When we cultivate this inner calm, we give ourselves the gift of responding rather than reacting. We create space for thoughtful action, meaningful connection, and even the possibility of healing. For many of us, these past months and years have felt heavy. The constant stream of news and the divisive nature of our conversations can leave us feeling overwhelmed. That’s why I believe now, more than ever, it’s essential to prioritize practices that nurture our minds and hearts. It’s not a luxury—it’s a necessity. When we take time to center ourselves, we become more resilient and more equipped to show up in the ways the world needs. To support this, I’ve created a 10-minute guided meditation designed to help you reconnect with your inner calm. In this meditation, we focus on three powerful tools: grounding, gratitude, and self-compassion. Grounding helps us feel stable and present, even in uncertain times. Gratitude shifts our perspective, reminding us of the good that exists despite the challenges. And self-compassion allows us to hold space for our own emotions without judgment, offering kindness to ourselves as we navigate life. It only takes 10 minutes, but the ripple effects can last much longer. Whether you’re starting your day, taking a break, or winding down in the evening, this practice is a simple way to reconnect with the peace that’s already within you. In moments of change, it’s easy to feel like we’re at the mercy of the world around us. But the truth is, we always have the power to create calm within. When we do, we can better navigate the noise, build bridges instead of barriers, and hold space for understanding and growth. So today, I encourage you to take a breath. Give yourself the gift of stillness. Not because the world isn’t worth engaging with, but because you are worth showing up for—steady, clear, and strong. With peace and encouragement, James P.S. If you enjoyed this meditation, let me know in the comments! And don’t forget to like, subscribe, and share with someone who might benefit from a little peace today.
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Today Dr. Debra and I are talking about the power of small, intentional daily rituals to create alignment, energy, and momentum as we move toward a new year. Learn how simple practices—like morning gratitude, mindful movement, evening reflection, and meaningful connection—can transform how you feel now and lay the foundation for the year ahead.
🌞 We forgot to mention our biggest ritual of the season and that's celebrating the winter solstice by greeting the sun at Red Rocks Amphitheater in Morrison, CO! Celebrate the Winter Solstice with us and experience the magic of Drumming Up the Sun at Red Rocks—a ritual of renewal and light to honor the season. 🔗 Event Details:https://allevents.in/morrison/200027578631014?ref=sharer Let’s start building a life of intention, one small ritual at a time. #drummingupthesun #wintersolstice #momentum #rituals
Drumming Up the Sun
What if the best version of yourself is just waiting for you to make space? As this year winds down, it’s the perfect time to reflect, vision, and create. In our latest episode of Love & Life Elevated, we’re diving into rituals of intention and visioning—practices to let go of what no longer serves you and envision the life you want to build and embody in 2025. #rituals #Vision2025 #visionboard #intentions #newyear #LoveAndLifeElevated #manifestation #purpose
Letting go is one of the most transformative acts we can undertake. It’s not about rejection or loss—it’s about creating space for what aligns with our vision of a fulfilling and purposeful life. Here’s how we can gracefully release unhealthy habits, relationships, and beliefs to move forward with intention.
Imagine a world where communities thrive because individuals are guided by virtue—where kindness, empathy, and integrity shape the culture. This idea, rooted in the philosophy of virtuous citizenry, reminds us that being a good citizen goes beyond following laws; it’s about living with purpose and contributing to a collective good.
Creating such cultures begins with each of us: fostering respect, cultivating honesty, and showing up for one another. It’s in our daily acts of care that we build the foundation for vibrant, connected communities.
Together, we can reimagine what it means to lead with virtue—crafting a legacy that inspires others to do the same. What small act of virtue will you bring to your community today?
Today I want to share a ritual that I’ve been practicing for quite a while now. It’s all about the transformative practice of pre-bed self-recognition—a simple yet profound way to honor yourself before sleep. Grounded in science, this practice:
- Calms the amygdala (reducing stress and emotional reactivity).
- Boosts dopamine (sparking motivation and happiness).
- Strengthens resilience (helping you bounce back with greater ease).
- Fosters worthiness and self-esteem (because you ARE enough).
- When you pause to acknowledge and appreciate yourself at the close of each day, you’re rewiring your brain for peace, self-love, and unstoppable growth.
This is something you can start tonight. Small rituals. Big transformation. Let’s reimagine how we end our days—together.
#selfcare #bettersleep #mindfulness
Did you know that the word gratitude comes from the Latin gratus, meaning grace, favor, or kindness? At its core, gratitude isn’t just a fleeting “thank you”—it’s an invitation to live with grace. It’s about pausing to recognize life’s gifts, even in the smallest moments, and allowing that awareness to soften us, uplift us, and connect us. Living in gratitude means embodying grace: Welcoming the beauty of the present. Finding strength in challenges. Creating space for joy and connection. From a health perspective, practicing gratitude can transform your well-being. Studies show it reduces stress, strengthens immunity, and improves sleep. By tuning into grace and gratitude daily, we cultivate a state of mind that heals and uplifts—not just ourselves, but everyone we touch. How can you embrace grace today? Maybe it’s a quiet moment to reflect, a heartfelt note to someone you love, or a breath of fresh air with thanks in your heart.Let’s practice together. #thanksgiving #grace #gratitude #sleep #mindfulness
Every day offers a chance to live and love into existence a life filled with purpose and presence. When we set the intention to approach each moment with awareness, we create a rhythm that carries us toward a day well lived. By focusing on what’s possible, embracing hope, practicing gratitude, and choosing peace, we shape our day into one worth reflecting on. Let today be a celebration of what’s purposeful, hopeful, and deeply meaningful—a day that, when it ends, leaves you feeling grateful for how you showed up for yourself and the world.
How do you build meaningful relationships and truly connect with those around you? It all starts with the art of conversation.
In this week's episode of Love & Life Elevated, we’re diving into: - Thought-provoking conversation starters - The role of the Default Mode Network in our connections - How oxytocin, the "love hormone," fosters trust and bonding
After over 32 years of cultivating connection in our own lives, we've learned a thing or two about how meaningful conversations can transform relationships—and we’re excited to share those insights with you.
The holidays can be tough—loneliness, stress, and unmet expectations often steal the spotlight. But what if we focused on virtues like courage, kindness, and faith instead? Research from Sonja Lyubomirsky shows that small acts of kindness, self-compassion, and trusting the process of growth can help us rediscover joy. This season, let’s shift the goal from “perfect” to meaningful. Remember: it’s not about escaping discomfort but embracing it with grace. Show up as you are, give what you can, and trust in life’s unfolding. You’ve got this.
#mindfulness #Reflection #Virtues #Courage #Kindness #Faith
Every day, we each have a new invitation to work on closing the gap between who we are and who we aspire to be. We are, in essence, psychologists in private practice, working on compassion, self-awareness, and self-acceptance with every sunrise. Today, I invite you to see yourself as the practitioner in your life—your unique journey toward transformation starts now. Let’s honor the beauty of that daily work. Share below: what small step are you taking today toward becoming the fullest version of yourself? #compassion #selfawarenessjourney #purpose #performance #success #selfacceptace
We're diving into what it means to treat energy like a currency—something we can spend, save, and invest. I think we’ve all known someone with that magnetic “good energy” and wondered, how do they create it?
We are all about exploring how to cultivate that energy in our own lives. We are sharing how to identify what drains your energy vs. what builds it up, and why taking care of our bodies (right down to our cells!) is key to radiating that positive, grounded energy. We’re talking about practical ways to protect your energy, renew it, and share it in a way that adds meaning and connection.
Ready to spend your energy wisely and create more of that “good energy” we all need?
#GoodEnergy #EnergyAsCurrency #MindfulLiving #SelfCare #HealthyHabits #ElevatedLife #EnergyManagement
Today on Love & Life Elevated, Dr. James and Dr. Debra Rouse invite us to take a pause, breathe, and refocus. After the intensity of election season, it’s easy to feel swept up in emotions and external events. But there’s a quiet power within each of us: an internal locus of control. Join us as we explore how to anchor ourselves in what we can control—our actions, our mindset, and our energy. Let’s choose calm, compassion, and connection, no matter the outcome. ✨ Listen now for a dose of peace and empowerment.
Today’s social media world isn’t just about likes and shares. In The Chaos Machine, Max Fisher takes us behind the screens, revealing how platforms we use every day may shape our lives, amplify conflicts, and influence our emotions. It’s a powerful look at the hidden forces impacting us all.
But here’s where we can choose differently. By grounding ourselves in positivity, love, and inclusion, we can create a ripple effect that moves beyond the screen. Let’s reclaim our attention, stay present, and bring our energy into the real world—choosing kindness, connection, and unity. Together, let’s wake up to the power of positivity.
Healing happens in the action. Acceptance and Commitment are more than words—they’re a way to face life’s challenges with courage, compassion, and love. It’s about being fully present, leaning into discomfort, and committing to our own growth. I’m learning that true healing isn’t a passive process; it’s choosing to show up, again and again, for ourselves and those we love.
Let me know if this feels aligned! #HealingInAction #ACTwithLove #CompassionateGrowth"
We’re diving into the power of accountability—what it really means, how to cultivate it in ourselves, and how to support each other in love and growth. Join us as we explore rituals, research, and real-life practices that make accountability the foundation for a thriving partnership. 🌱💪 #LoveAndLifeElevated #TogetherWeRise #Accountability
Good On You! Celebrating small wins rewires the brain’s reward circuitry, sparking dopamine to reinforce self-worth and resilience. Each ‘Good on Me’ fuels our sense of enoughness, boosting mood and motivation while energizing our cells. It’s a reminder that you’re exactly who you need to be.
As we head into the holidays and election season, it’s easy to find ourselves reaching for comfort foods when stress levels rise. But we believe there’s a way to move from emotional eating to true nourishment. By tuning into our bodies, creating mindful moments, and choosing balanced snacks that fuel our well-being, we can find peace amidst the chaos. Let’s journey together towards intentional eating, where every bite is an act of self-love and care. Join us as we share simple, heart-centered practices to stay grounded and vibrant through this season.
Today's message comes from a sincere place. I am all too aware that right now it can feel like negativity and conflict dominate the online world. But here's the truth: just 1% of content creators are responsible for a whopping 74% of the conflict we see online, and only 3% of content is classified as 'toxic,' yet it pulls in 30% of the activity.
The darkness we sometimes see is coming from a small place—while there’s so much more space for kindness, connection, and hope. It’s a reminder that we have a choice. We can be the ones who lift each other up, share stories of joy, and spread messages that light up someone’s day.
Let's take the power back. Let’s outshine the negativity and make a conscious effort to share positivity every time we show up. Because when we stand for hope, it’s contagious.
The best return on intention (ROI) is here now! Every morning as you move into the day, please create the space to do this ONE thing and your entire day (and life) will be transformed to bring you more of all that your mind, body, and soul, desires and deserves!
Take a moment today to stop, breathe, and appreciate the beauty around you. Did you know that simply taking a walk and immersing yourself in awe-inspiring sights can actually reshape parts of your brain associated with stress and trauma? By doing this, you’re rewiring your brain toward positivity, hope, and resilience.
Walking in awe has a powerful effect on the vagus nerve, the key to calming your body and mind. When you stop to truly see the world around you—whether it’s the sunset, a forest, or even a city street—you trigger healing, hope, and a deeper connection to life.
Today, I invite you to take an awe walk. Notice the little miracles around you. Let awe elevate your mindset, heal your nervous system, and bring you back to the present moment with peace and vitality.
#FindYourAwe #HealingInNature #BrainAndBody #AweWalk #VitalLiving
After nearly 32 years together, we’ve figured out a few things that have really helped us stay deeply connected. It’s the small, intentional moments—what Barbara Fredrickson calls “positivity resonance”—that make all the difference. Whether it's a quick check-in, a shared breath, or simply being present for each other, these micromoments of connection help our love thrive. 💖
It’s not about the grand gestures, but the daily rituals of presence and appreciation that keep us close. Start creating your own rituals of reconnection, and watch your relationship blossom.
Imagine, for a moment, the eulogy you’d want. What would people say about you? Did you show up fully in your relationships? Did you live your truth? Were you present in the moments that truly mattered?
I’m often asked what I would want to be known for. The answer is simple—being deeply connected and present. If someone said that I inspired them to live a life filled with purpose, love, and vitality, that would be enough for me.
Today, I invite you to reflect: What are you doing right now that you would be proud of? Are you building a legacy of love, presence, and authenticity? It’s never too late to realign with your heart’s calling.
Let’s live in a way that inspires the stories that will be told about us long after we’re gone. ❤️
#BePresent #LiveWithPurpose #LegacyOfLove #StayInspired
Consider inviting vulnerability into your life. When we feel safe—mentally, physically, emotionally, and spiritually—we create space to let the light in. Look around and see where you have opportunities to let light in and shine brighter. You also hold the power to help others open up and let their light in. 🌟
Recent research out of Harvard shows that embracing vulnerability not only strengthens personal growth but also enhances the quality of our relationships. Let’s create more moments of light together.
Creatine is no longer just for bodybuilders or athletes—this powerful supplement is making waves in cognitive health, energy, and even aging! Did you know creatine can boost brain function, support bone health, and help with muscle preservation as we age? It’s becoming a go-to for mental clarity and overall vitality—not just for lifting weights but for living your best life. Whether you’re powering through a workout or just trying to feel more focused in your daily life, creatine might be the boost you need!
Happiness isn't just a fleeting feeling; it's a daily practice grounded in science. Studies show that when we align with our core values—autonomy, connection, and purpose—we activate our greatest potential. It’s about choosing to show up, being fully present, and letting joy be the natural byproduct of living authentically.
Embrace your freedom to create, your power to connect deeply, and the pursuit of your highest self. True happiness is self-determined, and it’s something we cultivate with intention, every single day. What do you have inside of you that is yearning to happen? Have that vision and pursue it with determination.
#ChooseJoy #LiveOnPurpose #PursuitOfHappiness #SelfDeterminationTheory #MindfulLiving
If you feel that there's unrealized potential within you, it’s time to bridge the gap by taking bold action and stepping into the work you’re meant to do. Your highest potential is ready to be expressed through you—embrace the opportunity to live as your most beautiful and authentic self. You are here to become the fullest expression of your unique gifts and purpose.
#UnrealizedPotential #CourageousAction #GreatWork #AuthenticSelf #LiveYourPurpose #HighestExpression #BeYourBest #StepIntoGreatness #PersonalGrowth #TransformYourLife #EmpowerYourself
Conflict is inevitable, but it doesn't have to be destructive. In fact, the way we navigate tension can be a powerful catalyst for growth in our relationships. 💪💖
Instead of reacting in the heat of the moment, take a pause, reflect, and come back with love and understanding. Learn your partner's triggers, and discover the power of working together as a team. ✨ Healthy conflict resolution strengthens trust and deepens intimacy.
Don’t shy away from tough conversations—embrace them as opportunities to transform your relationship!
#LoveElevated #HealthyConflict #TransformTension #RelationshipGrowth #ConflictResolution #EmotionalIntelligence #IntimacyBuilder #StrongTogether
Praying for the life you want is powerful, but it doesn’t stop there. Grab the hammer. Build the person you want to be with your daily practices—move your body, nourish it with supportive foods, and surround yourself with those who elevate your vision. Why aren’t you building that every day? It can be scary. You might have limiting beliefs. But the only way forward is to turn your dreams into practices. Make the choice to create your vision every single day."
#DreamItBuildIt #DailyPractice #SelfGrowth #MoveYourBody #HealthyLiving #VisionaryLife #MindsetShift
Many years ago, I embarked on one of the hardest yet most beautiful journeys of my life—a Datun in Nepal. For weeks, I sat in silence, exploring my inner world, unraveling layers of worthiness, low self-esteem, and the limitations that were blocking my heart. That deep work in stillness allowed me to touch something profound: peace.
But the real challenge came when I returned to the world—the fast pace, the noise, the pressures. How could I integrate the peace of Nepal into my daily life? How could I remember who I truly am and live aligned with my purpose?
Here's the tool that has helped me, and it may help you too:
Simply Be the Rose That You Are You don’t need to force anything. Let who you are be enough. Just as a rose blooms without trying, you are already everything you need to be. Strip away the shackles of history, the stories you’ve been told, the limitations you've carried. Take moments each day to sit in stillness, to reconnect with your heart, and let that be enough.
When the noise outside tries to pull you away, anchor yourself with quiet moments inside. Create space for your heart to open, and let that space be the foundation for how you move through the world.
#SimplyBeTheRose #QuietPower #DailyPeace #LiveYourPurpose #SilentStrength
In our latest episode of Love and Life Elevated, we’re diving into the sacred space of rituals—those small yet powerful acts that ground us physically, nurture us emotionally, uplift us spiritually, and strengthen us mentally.
✨ Discover how intentional moments throughout the day can:
- Boost your physical health by creating a steady rhythm of self-care.
- Elevate your emotional well-being by fostering mindfulness and gratitude.
- Deepen your spiritual connection by aligning with the energies that nourish your soul.
- Sharpen your mental clarity by embracing practices that bring focus and inner peace.
These rituals aren't just habits; they’re the building blocks of a life filled with love, purpose, and connection. ❤️
Tune in now and explore how to create moments that truly matter. 🌿
#RitualsOfLoveAndLife #SelfCareRituals #MindBodySpirit #ElevateYourLife #WellbeingJourney #LoveAndLifeElevated
When we think about making a difference in the world, our minds often jump to big, bold actions—changing laws, creating movements, or solving global problems. While these efforts certainly matter, the greatest change starts in the most powerful place: within ourselves. Before we can impact the world around us, we must first cultivate the emotional, spiritual, mental, and physical stamina needed to sustain our efforts. This personal growth requires a deep commitment to our inner work, anchored by an internal “algorithm” that becomes non-negotiable in our lives.
#InnerGrowth #EmotionalStamina #SpiritualWellness #MentalResilience #PhysicalWellness #PersonalGrowth #SelfCareRoutine #MindBodySpirit #DailyRituals #HolisticHealth #AlignedLiving #WellnessJourney #MakeADifference #PurposeDrivenLife #GrowthMindset
What happens when ancient Zen wisdom meets modern science? A powerful practice of mindfulness emerges – one that combines accepting the present moment with the opportunity to future-cast your potential. This practice invites you to tune into the now, observe what reality is revealing, and embrace a growth mindset that envisions what’s possible. It’s about finding peace in ‘what is’ while holding space for ‘what could be.’ The blend of presence and future-focused intention transforms how we live, empowering us to evolve with each moment.
How are you balancing acceptance and growth today? #Mindfulness #GrowthMindset #ZenWisdom #PresentMoment #FuturePotential
How you start your day determines how you outlive and outgrow your former self. Each morning offers a fresh opportunity to evolve, to step into a greater version of you. To tap into your true potential, begin with something a little challenging – whether it's a physical workout, meditation, journaling, or setting clear intentions. These small, mindful actions open the door to human potential, empowering you spiritually and physically. Growth happens when you embrace what stretches you, giving you the strength to rise above who you were yesterday.
How are you challenging yourself today to evolve and thrive? #HumanPotential #SpiritualEmpowerment #GrowthMindset #DailyEvolution
🌿 Two Questions to Change Your Life 🌿
1️⃣ What can you stop doing today that no longer serves you? Release what drains your energy—whether it's a habit, thought, or routine. Letting go creates space for something new, something aligned with your true purpose.
2️⃣ What one thing can you begin today that has the potential to transform your life? Think small yet powerful. Start a daily ritual that brings you closer to your highest self. Whether it's a morning meditation, journaling, or simply moving your body—consistency is key to long-lasting change.
Transformation happens not through grand gestures, but in the small, intentional actions we commit to each day. When we let go of what limits us and embrace purposeful rituals, we step into our power. ✨
🌙✨ Sleep is the ultimate wellness boost! 💤 Join us on the latest episode of Love and Life Elevated as we explore why sleep is your body’s best friend, how it impacts everything from your mood to your hormones, and simple tips to help you catch those quality Zzz's. Get ready to wake up feeling your best! 🌿 #LoveAndLifeElevated #SleepWellness #BetterSleep #HealthyLiving #RestAndRecover
How do you inspire people to believe in themselves? Great leadership! Today, I'm sharing the top five qualities of embodied leadership that spark confidence and growth in others.
In pursuing personal transformation, we often overlook a powerful tool at our disposal: embodying the very qualities we aspire to develop. True transformation begins not just with thought but with action. Instead of waiting to feel confident, strong, or capable, start acting as if you already possess these traits.
By behaving like you are the person you want to become, you signal to your brain and body that this is your reality. This shift in behavior creates new neural pathways, reinforcing the desired quality and making it a natural part of who you are. It’s not about pretending; it’s about practicing. The more you act like the person you want to be, the more you align with that identity, turning aspirations into lived experiences.
🌟 Stress is a normal part of life, but when it becomes chronic, it can lead to elevated cortisol levels, impacting everything from your sleep to your immune system. Managing stress is key to balancing cortisol and supporting overall well-being. Incorporate practices like mindfulness, consistent exercise, and weight training, and a nutrient-rich diet to keep your stress in check. Remember, it's not just about managing stress—it's about thriving! 🌱💪 #StressManagement #CortisolBalance #MindBodyWellness #HealthyLiving #SelfCare #HolisticHealth
Every day, we're bombarded with information and emotions that shape our minds, hearts, bodies, and spirits. What if we could program one powerful habit to become a stronger filter, protecting our inner world? The basal ganglia, a deep-rooted part of our brain responsible for habit formation, has guided us for thousands of years. It helps us discern what truly matters, especially in our relationships. Imagine starting with just one daily habit to pave the way for clarity and strength. Let's commit to scheduling that one thing each day, building a path toward a more intentional life. 🌟 #Mindfulness #DailyHabits #IntentionalLiving #BrainHealth
Today's message is inspired by the book, Pressure: Why We Crumble Under Pressure and How We Can Overcome It by Dane Jensen. The book discusses strategies for performing well under pressure. One key practice emphasized in the book is "reframing pressure as a challenge rather than a threat." This mindset shift allows athletes to see high-stakes situations as opportunities to demonstrate their skills rather than as potential failures. By focusing on the positive aspects of the challenge—like the opportunity to succeed or to showcase one's abilities—athletes can reduce anxiety and improve their performance in critical moments. This practice involves consciously altering one's perception of pressure, thus turning stress into motivation.
Today, we're celebrating 31 incredible years of love, laughter, and growth together! 💑✨ On this special anniversary episode of the Love and Life Elevated podcast, we’re diving deep into the secrets of building a lasting love that stands the test of time. From shared dreams to overcoming challenges, we share what has kept our hearts connected through the decades. 💕 Tune in for some heartfelt insights and join us in celebrating the beauty of a love that grows stronger every day. 🌟 #LoveAndLifeElevated #31YearsStrong #LastingLove #AnniversaryGoals
🌿 Imagine your life without the weight of things that don’t align with your highest character. How would it look? How would you feel? What would you change? It’s time to reflect on the stories and relationships that no longer serve you, and the habits that keep you stuck.
Inspired by Angela Duckworth’s work on grit and perseverance, let’s focus on what truly matters. What if you could let go of what's holding you back and embrace the habits that lead you toward a life of purpose and fulfillment?
Start by identifying the patterns that aren’t serving you, and commit to moving forward with intention. It's not just about being strong; it's about being wise in where you place your energy. 💪
In a world where integrity and ethical decision-making are more crucial than ever, moral leadership is the beacon of hope that unites us all. It's about leading with a deep sense of responsibility, prioritizing the well-being of others, and upholding values that inspire trust and respect. Moral leaders don't just focus on short-term gains; they are committed to making decisions that align with their core principles, fostering a sense of hope that brings people together. Leaders who lead with heart, conviction, and a vision for a better future, ignite a collective belief that positive change is possible. Let's embrace and promote moral leadership in our communities, workplaces, and beyond—because together, we can build a brighter, more hopeful tomorrow.
Today we dive into personalized nutrition and explore different forms of magnesium, the importance of mitochondrial function, and how understanding your unique nutritional needs can elevate your energy, balance your hormones, and enhance overall well-being. We discuss the powerful role of lab testing in optimizing your health. Join us as we uncover the secrets to nourishing your body from within, with practical insights that empower you to take control of your health journey.
We're always better when we do the deep work of self-care. Cultivate a relationship with your non-negotiables. See yourself as worthy of doing something to move the needle. I'm praying for your purpose and your practice.
Establishing a life on purpose, a reason to get up in the morning that is bigger than me or you - the is is Ikigai. Bring your light to the world and bring your heart to the world in such a way that other people are receiving your gifts. This way of living is deeply connected to longevity, health, and happiness. When we are of service and put them into the world, we feel purposeful and alive!
Today we are sharing some ideas and science behind positive psychology and building a love that lasts. Taking the lead from Suzann and James Pawelski and their book "Happy Together: Using the Science of Positive Psychology to Build Love That Lasts" we'll talk about signature strengths, virtues, love language, and fostering conditions that allow us to build happy, purposeful lives - together and as individuals.
In a world where the status quo often dictates our actions and thoughts, it's time to break free and step into the fullness of who we truly are. Let's explore the power of being more loving, kind, and honest. We can transcend ordinary existence and embrace our uncommon best by expressing our authentic selves.
Each day offers a unique opportunity to craft a daily eulogy, reflecting on our actions and intentions to evaluate how well we've lived with purpose. By embracing three types of discipline—structural, reactive, and growth—we can navigate our daily journey with intention and authenticity.
Setting and respecting boundaries can transform your relationships and enhance your well-being. Boundaries are essential for maintaining healthy relationships, whether it's with your partner, family, friends, or even colleagues. They help us understand each other's limits and balance togetherness with personal space. In this episode, we'll cover the different types of boundaries, their importance, and practical tips for setting and respecting them. We'll also share real-life examples and expert insights to help you master the art of boundaries. Whether you're struggling with saying 'no,' need help communicating your needs, or want to create a more balanced life, this episode is for you.
Confidence is the cornerstone of achieving your goals and realizing your potential. But how do you build and maintain this crucial trait? One particularly powerful method is writing down ten things you are proud of and placing the list somewhere visible. Acknowledging your accomplishments is a proven way to reinforce positive self-belief. When you focus on what you’ve already achieved, you build a foundation of confidence that propels you forward.
#ConfidenceBoost #SelfBelief #PositiveMindset #DailyHabits #PersonalGrowth #MindsetMatters #SuccessMindset #AchieveYourGoals #SelfImprovement #MentalWellness
Doing hard things first is essential for personal growth, productivity, and overall well-being. It builds resilience, enhances skills, and boosts confidence, while reducing procrastination and improving focus. Completing challenging tasks early provides a sense of accomplishment, reduces stress, and promotes a growth mindset. In the long term, this approach helps achieve bigger goals, creates positive habits, and inspires others. By prioritizing difficult tasks, individuals can enhance decision-making, increase efficiency, and cultivate a disciplined, determined mindset for sustained success.
Spirituality in relationships and personal growth involves a deep connection to oneself, others, and a higher purpose or meaning in life. It's about nurturing the inner self and fostering a sense of unity and harmony in personal and interpersonal experiences. Here’s how spirituality enhances relationships and personal growth.
Hope is a powerful force that science and spirituality both recognize as essential for our well-being. It’s not just a feeling; it’s a dynamic and transformative state of mind.
"The greatest gift you can give your children is to heal yourself." ~ Gabor Mate
Choosing to engage in activities that challenge us, that stretch our limits, and push us beyond our comfort zones is a powerful way to transcend trauma and transform our lives. When we deliberately face discomfort and undertake tasks that are difficult, we begin to dismantle the barriers that trauma has erected within us. Each morning, by doing something hard—whether it be physical exercise, a challenging mental task, or an act of vulnerability—we initiate an upward spiral of growth and resilience. This practice not only builds our strength and confidence but also becomes a cornerstone in how we lead our lives, fostering a state of grace and empowerment. By embracing discomfort, we cultivate the inner fortitude to navigate life's challenges with greater ease, ultimately leading to a more fulfilling and authentic existence.
Self-awareness is the key to thriving relationships, allowing us to understand our emotions, thoughts, and behaviors. Without it, we might interrupt conversations, react defensively, or fail to recognize our emotional triggers, causing misunderstandings and conflict. By practicing mindful listening, recognizing and managing our emotions, and setting healthy boundaries, we can foster deeper connections. Improving self-awareness through reflection, mindfulness, feedback, and therapy enhances our ability to empathize, communicate openly, and resolve conflicts. Let's embrace self-awareness to build stronger, more fulfilling relationships based on understanding and empathy. #SelfAwareness #HealthyRelationships #MindfulLiving
Harness gratitude, kindness, and mindfulness to elevate your mood, reduce stress, and find peace. Embrace meaningful goals and joyful activities to create a deeply fulfilling life. Let's celebrate the science that empowers us to live our best lives with peace, positivity, and well-being!
Rediscover and reclaim yourself with daily practices of peace and purpose! Learn how to build resilience, set boundaries for self-preservation, and become a beacon of hope for others. Embrace the journey home to your true self.
We're diving into the essential building blocks of lasting and fulfilling relationships. We'll explore how individuals and couples can deepen their connections, manage conflicts constructively, and create shared meaning. Discover practical tips and insights on nurturing a love that stands the test of time, transforming infatuation into a resilient partnership. And how to turn towards discomfort to build trust, connection, and positivity.
In our quest for meaningful relationships, it's not just about sharing values; it's equally crucial to honor these values in our actions and choices. When we honor our values, we do more than just align with what we believe—we actively live our truth.
Welcome to Wifey Wednesday, where my wife, Debra, and I share our insights and experiences from over 30 years of marriage, offering a heartfelt and practical look at what makes relationships thrive. In this inaugural episode, we introduce our new weekly segment, born from countless requests over the years to uncover the secrets of their enduring bond.
We reflect on our journey together, which began in pre-med school in Portland, Oregon. We emphasize the importance of shared values and the power of developing a deep friendship as the foundation of their relationship. Our story is one of serendipity and connection, highlighted by early morning gym meetings and long conversations during the landline era.
This segment isn't about providing therapy but about sharing the wisdom and practices that have helped our relationship flourish. We delve into the science, research, and spirituality that underpin strong, lasting partnerships. Our goal is to inspire others with the "goodness" that can make any relationship successful.
Join us each week as we explore the dynamics of love, commitment, and the joy of growing together. Whether you're single, dating, or married, we hope our insights offer valuable takeaways for nurturing your own relationships.
Having a reliable practice to turn to can make all the difference. Our physiology drives our psychology, meaning the state of our body significantly impacts our mind. By incorporating practices that help us stay present, such as meditation, breathwork, or mindful movement, we create a solid foundation to navigate life's challenges. These practices anchor us in the moment, allowing us to follow through on our intentions and commitments with greater ease. Embrace a daily ritual that nourishes your well-being, and watch as it transforms your ability to cope, thrive, and stay true to your path.
Embracing the difficult tasks first can be a transformative practice. By facing our most challenging endeavors head-on, we honor our inner resilience and cultivate a deeper connection with our authentic selves. This approach not only builds our strength but also clears the path for greater ease and joy in our daily lives. Tackling hard things first allows us to prioritize our well-being, liberating us from the weight of procrastination and empowering us to live with intention and purpose. In this journey of self-discovery and growth, we find that the courage to confront difficulties is the very essence of nurturing a life rooted in love and inner harmony.
This is the life of an upriser for freedom: a life where you live authentically, love deeply, and inspire others to do the same. It’s a life of profound joy, purpose, and connection, where you are free to be exactly who you are. Declare your freedom today, and watch as the world transforms around you.
Profound sadness leading to transformational compassion-deep darkness giving rise to brilliant light-lost in separation but being found in a courageous community
Epigenetics, the study of how our behaviors and environment can cause changes that affect the way our genes work, offers a promising path to living long, strong, and vital lives. Unlike genetic changes, epigenetic changes are reversible and do not alter the DNA sequence. Instead, they affect how cells "read" genes. By understanding and harnessing epigenetic mechanisms, we can potentially turn off harmful genes inherited from our family and prevent them from manifesting in our lives. This can be achieved through lifestyle choices such as diet, exercise, stress management, and exposure to toxins, which all influence epigenetic marks that control gene expression.
To improve our epigenetics, we can adopt several strategies. A nutrient-rich diet rich in fruits, vegetables, and healthy fats provides essential compounds that can modify epigenetic marks. Regular physical activity has been shown to induce positive epigenetic changes that support overall health and longevity. Additionally, managing stress through practices like meditation, yoga, and mindfulness can reduce harmful epigenetic effects caused by chronic stress. Avoiding exposure to environmental toxins by choosing clean, organic foods and using natural products also helps maintain a healthy epigenetic profile. By integrating these practices into our daily lives, we can actively shape our genetic destiny towards better health and well-being.
Many Americans find themselves entangled in the never-ending cycle of work, often neglecting the vacation time they've rightfully earned. This trend towards becoming a perpetual "human doing" rather than embracing the essence of a "human being" can have significant consequences on mental and physical health. Vacations provide a crucial break from routine stressors, reducing cortisol levels and fostering a healthier stress response. This time away enhances creativity, boosts focus and productivity, and significantly improves mood and overall happiness. Moreover, the change in environment and activities can ignite our metabolic engines, leading to increased physical activity and better sleep patterns, while also enhancing immune function.
Taking regular vacations is not just a luxury but a necessity for our well-being. The benefits extend beyond individual health, improving relationships and intimacy by providing quality time with loved ones, free from work-related distractions. Engaging in joyful activities together and prioritizing self-care during vacations can deepen connections, increase emotional intimacy, and foster a stronger bond. By embracing the power of vacation, we can transform from "human doings" to "human beings," experiencing profound mental, physical, and relational benefits. So, take that well-earned break, immerse yourself in the moment, and witness the transformative power of truly being present.
Nature plays a crucial role in embodying and understanding this concept. Just as a tree has a strong trunk (hard back) and flexible branches and leaves (soft front), humans can draw inspiration from the natural world to find their balance. Immersing oneself in nature can foster a sense of calm and grounding, reinforcing resilience and inner strength. Simultaneously, the beauty and serenity of nature can soften our hearts, opening us up to awe, wonder, and a deeper connection with ourselves and others. By observing and engaging with the natural world, we can learn to cultivate a balance between vulnerability and strength, embracing our "soft front" with an open heart while standing tall and firm with our "hard back."
Oxytocin is my drug of choice. I don't do drugs, I am drugs. When we have higher oxytocin levels circulating in the body, amazing things start to happen. Often dubbed the "love hormone" or "cuddle hormone," oxytocin plays a crucial role in social bonding, sexual reproduction, childbirth, and the period after childbirth. The good news is, you don't need a prescription to increase your oxytocin levels.
Telomeres, the protective caps at the ends of our chromosomes, play a crucial role in cellular aging and overall health. Understanding and supporting telomere health is essential for promoting longevity and vitality. Telomeres naturally shorten as we age, but lifestyle factors such as stress, poor diet, and lack of exercise can accelerate this process. Integrating holistic practices like balanced nutrition, regular physical activity, and stress management techniques can help maintain telomere length and support healthy aging. Nutrient-rich foods, particularly those high in antioxidants, along with regular movement and mindfulness practices like yoga and meditation, are foundational to preserving telomere integrity.
Living with compassion, grace, and courage in chaotic times is a testament to our dedication to our dharma—our true purpose and duty in life. By integrating the principles of emotional intelligence, we can navigate challenges with a heart-centered approach, fostering connections and offering support to those around us. Embracing empathy allows us to understand the struggles of others, while self-regulation helps us maintain composure and act with integrity. Our motivation fuels our perseverance, ensuring that we continue to move forward on our spiritual path, despite the obstacles.
Embracing the wisdom of Arambhashura, we learn to honor the beauty of beginnings while also cultivating the strength and perseverance needed to see things through. By balancing enthusiasm with endurance, we can transform our initial sparks of excitement into lasting flames of achievement.
What is the purpose you are playing here on earth? What helps you be a good person? Here are some thoughts gleaned from the wisdom of Marcus Aurelius: * Practice Virtue: Embody honesty, kindness, courage, and justice in every action. Approach interactions with empathy and integrity. * Self-Reflection: Take time each day to reflect on your actions and thoughts. Consider what you did well and what could be improved. * Mindfulness and Presence: Be present in each moment. Avoid distractions and focus on the task at hand with full attention and care. * Gratitude: Cultivate an attitude of gratitude. Acknowledge the good in your life and express thanks for the people and experiences that enrich it. * Service to Others: Seek opportunities to help others. Acts of kindness, whether big or small, contribute to a better community and world.
Take a moment and think about what you love to give and how you love to serve. By integrating acts of kindness into your life, you not only contribute to the well-being of others but also enhance your own physical and emotional health. The helper's high is a beautiful reminder of our interconnectedness and the profound impact we can have on the world, one kind act at a time.
Embrace the joy of giving, and let the ripple effect of your kindness spread far and wide.
We often find ourselves hindered by the invisible walls we build over a lifetime—walls constructed from childhood experiences, past traumas, self-doubt, and limiting beliefs. These barriers, while initially formed as protective mechanisms, can become the very things that stifle our growth and keep us from realizing our true potential. Childhood experiences, both positive and negative, shape our self-perception and can plant the seeds of limiting beliefs. Trauma, whether acknowledged or buried, can create deep-seated fears and anxieties that manifest as self-doubt, keeping us trapped in a cycle of inaction and stagnation.
To break free from these self-imposed barriers, we must first acknowledge their existence and understand their origins. This process often begins with self-reflection and a willingness to confront our fears and insecurities. Practices such as mindfulness, therapy, and journaling can help us uncover and address the root causes of our limitations. Embracing vulnerability and allowing ourselves to experience and express our true emotions can dismantle the walls of self-doubt and fear. By cultivating self-compassion and reframing our limiting beliefs, we can transform our inner dialogue and create a more empowering narrative. Letting go of these blocks enables us to step into our authentic selves, fostering personal growth and a deeper connection to our purpose and potential.
When we strive to fit in, we sacrifice our uniqueness, camouflaging our true essence to gain acceptance. Yet, it is only when we have the courage to be vulnerable and showcase our imperfections that we forge genuine connections and find our tribe. Authentic belonging beckons us to honor our truths, celebrate our quirks, and stand confidently in our own skin, knowing that our worthiness is not contingent upon conformity but rooted in our inherent authenticity. So, let us embark on a journey of self-discovery, shedding the armor of conformity and embracing the liberating power of authenticity as we uncover the true meaning of belonging.
In Brene Brown's insightful exploration of belonging in "The Gifts of Imperfection," she illuminates the profound distinction between fitting in and belonging. True belonging, she suggests, necessitates embracing our authentic selves rather than conforming to societal norms or expectations.
When we take the time to recognize and appreciate the good within ourselves, we unlock a multitude of benefits that enrich our lives. This practice, known as self-recognition, involves acknowledging our strengths, achievements, and inherent worth. By doing so, we increase feelings of worthiness and build resilience, helping us navigate life's challenges with greater ease. Self-recognition reduces stress and anxiety, promoting better mind-body well-being. Moreover, the positivity we cultivate through this practice is contagious, uplifting those around us. Embracing the good within allows us to enjoy a healthier, more fulfilling existence, enhancing our self-confidence, focus, and creativity.
Intervulnerability is the beautiful concept of shared vulnerability within a community. It emphasizes creating a safe space where individuals can openly share their experiences, feelings, and truths without fear of judgment. This concept is foundational in fostering deep connections and genuine understanding among members of a community, like our treehouse community. Everyone has a story. Everyone has work to do. It's an honor to do the work along side of you.
Reflecting on the hero inside each of us offers profound insights into our emotional resilience, neurochemical dynamics, and physiological responses. This exploration not only helps us understand our personal growth and transformations but also connects us to a broader narrative.
Understanding the vagus nerve and its impact on our emotional well-being can be transformative. The vagus nerve, the longest cranial nerve in the body, plays a crucial role in regulating our parasympathetic nervous system, which helps us relax and unwind. Engaging and stimulating this nerve can help balance our emotions, reduce stress, and promote overall healing.
Recognizing our daily achievements can be a powerful catalyst. This simple practice not only enhances our mental health but also activates the reward circuitry in our brains, boosting levels of oxytocin—the hormone linked to happiness and social bonding. By writing down three achievements each day, we engage a process that supports our mental and emotional well-being, strengthens our mitochondria, and bolsters our ability to navigate life's stresses. This act of intentional self-recognition not only reinforces our resilience but also fosters a deeper sense of confidence and self-worth. It's a soulful practice that not only celebrates our progress but also illuminates the path forward, helping us to see and believe in our own capacity to thrive even in challenging times.
For decades, the four-minute mile was deemed an unreachable peak, a boundary beyond human capability. That was until May 6, 1954, when Roger Bannister, a British runner, shattered this myth by clocking a mile in 3 minutes 59.4 seconds. His achievement didn’t just redefine athletic standards; it transformed our understanding of the possible and the impossible.
What made Bannister’s feat so extraordinary was not just physical but deeply psychological. Before him, the four-minute barrier was not just a measure of time but a mental fortress, guarded by the unanimous belief in its invincibility. It took one man’s courage to challenge this collective conviction, to prove that the barriers we assume as absolute are often constructs of our beliefs and fears.
Inspired by this pivotal moment in sports history, what if we decided to live our lives by the metaphor of the four-minute mile? What if we challenged our deepest doubts and the invisible barriers that confine our potential?
I have been a student of stoicism for a long time. Ancient stoic philosophy highlights euthymia, inner serenity, and cheerfulness, as pivotal for a purposeful life. According to Democritus, it entails a calm soul, untouched by fear or passions. Seneca expands on this, framing euthymia as belief in oneself and trust in the chosen path, shielding against doubt and distractions. Equally important is equanimity, a state of mental balance amidst life's fluctuations. Cultivating both virtues fosters resilience, clarity, and inner peace. By embracing euthymia and equanimity, we navigate challenges with steadfast determination, paving the way for a fulfilling and purpose-driven life.
Rumination and procrastination often go hand in hand, impacting our self-esteem and mental well-being. Rumination keeps us stuck in thoughts of failure and doubt, while procrastination leads to anxiety and stress as tasks pile up. This cycle undermines our confidence and ability to cope with life's challenges. Procrastination, with its sly allure of momentary relief, leads us down a path of avoidance, where tasks pile up and deadlines loom ominously, fueling anxiety and stress. This toxic duo forms a vicious cycle, each feeding off the other, gradually chipping away at our mental health.
To break free, we must first recognize these patterns and practice mindfulness to bring ourselves back to the present. Tackling difficult tasks early can counteract procrastination, boosting our sense of accomplishment and reducing stress. Self-compassion is also crucial, helping us be kinder to ourselves in moments of struggle.
Ultradian rhythms, recurring cycles that occur multiple times within a 24-hour period, regulate various physiological and psychological processes, such as sleep stages, hormone release, and cognitive function. As a coach, I help clients understand and synchronize with these rhythms to optimize their performance, recovery, and work-life balance. Together, we identify peak energy periods and strategically schedule tasks to leverage natural highs and lows.
Each day is a canvas awaiting our creative touch, inviting us to infuse it with passion, purpose, and authenticity. It's about recognizing that life is not merely lived but crafted—a continuous process of self-expression and transformation. Through mindful choices and deliberate actions, we shape our reality, weaving together the vibrant threads of experience, relationships, and personal growth.
Sarah Gilks is a well-respected advocate for healthy living and a creator of positive role models in the wellness community. Her work focuses on empowering individuals to embrace healthier lifestyles through practical guidance and inspirational leadership. Join us as we discuss strategies for personal wellness, the importance of mental health, and how to be a transformative influence in one's own life and community.
Integrating simple acts of affection like a six-second kiss and a twenty-second hug into your daily routine can have remarkable benefits for your relationships and overall well-being. A six-second kiss not only strengthens emotional bonds by boosting oxytocin levels but also reduces stress and enhances mood through the release of endorphins. Similarly, a twenty-second hug can calm, connect, and reduce anxiety by increasing oxytocin, lowering blood pressure, and even strengthening the immune system. These brief moments of connection foster intimacy, improve relationship satisfaction, and contribute to physical health, showcasing how small gestures can lead to significant, positive changes in both emotional and physical states.
Being labeled as "eccentric" or "outside of the box" is often seen as a badge of honor among creatives and innovators. Adam Grant, in his exploration of non-conformity, highlights the invaluable role these individuals play in society. Eccentrics often pave the way for new ideas and transformations by daring to think differently and challenge the status quo. They don't just march to the beat of their own drum—they create entirely new rhythms that can change the course of industries, arts, and even daily life.
These outside-of-the-center thinkers embody the essence of believing in the possible. They see beyond the limitations and norms that confine conventional thinking. To them, the world is a canvas of potentialities. This mindset doesn't just apply to grandiose innovations or artistic endeavors; it also influences everyday interactions and personal challenges. It’s about viewing each moment as an opportunity to enact change, whether in one’s life or in a broader context.
Eccentric individuals inspire by showing that the edges of imagination are far wider than we presume. Their lives and work encourage others to question, explore, and dream bigger. By embracing the eccentric in all of us, we can all begin to appreciate the richness that unconventional thinking brings to our world, fostering a culture that not only tolerates but celebrates deviation from the norm as a crucial ingredient for progress.
0In the realm of personal growth and mental health, Lisa Miller's work on the "awakened brain" offers fascinating insights into the role of spirituality and connectedness in our well-being. Central to her discourse is the profound impact of rituals in enriching our lives. Rituals, whether they are daily meditations, weekly gatherings, or seasonal celebrations, serve as anchors, providing structure and meaning to our existence. These practices not only foster a sense of belonging and identity but also enhance our mental resilience.
Recognizing unrealized potential is not just about acknowledging what we can become—it’s about actively engaging in the transformative work required to realize those possibilities. As we commit to the necessary efforts to evolve, we open ourselves to the full spectrum of personal development. This journey is not about a frantic scramble to meet external expectations but a deliberate process of aligning our actions with our deepest aspirations. When we accept the challenge to transform potential into reality, we step into a dynamic cycle of growth—where what we can be, we must be, not out of obligation, but out of a desire to fulfill our true capabilities.
When we contemplate change, the amygdala—the brain's fear center—often activates, fueled by memories of past failures and negative experiences. This activation can paralyze us with fear, overshadowing our thoughts with doubts about potential outcomes. However, once we take the initial steps toward change, these fear centers begin to dim. By actively moving forward and facing our fears, we can clear the path for our brains to overcome these anxieties. This shift not only diminishes the power of fear but also empowers us to embrace new challenges with a clearer, more confident mindset.
A growth mindset is a concept developed by psychologist Carol Dweck, which refers to the belief that one's abilities and intelligence can be developed and improved over time through dedication, hard work, and learning. People with a growth mindset tend to embrace challenges, persist in the face of obstacles, see effort as a path to mastery, and learn from criticism. They view failures as opportunities for growth and are inspired by the success of others. In contrast, those with a fixed mindset believe that abilities are innate and unchangeable, leading them to avoid challenges, give up easily, and feel threatened by the success of others. Cultivating a growth mindset can lead to greater resilience, motivation, and ultimately, achievement.
A recent study from McMaster University highlights that just one minute of intense exercise can lead to substantial health benefits. Martin Gibala, a professor of kinesiology at the university, emphasizes the efficacy of this brief but vigorous approach to physical activity, backed by research findings.
As we ponder the question, "What Will I Give the World Today?" let's not underestimate the power of a smile. Smiling not only enhances our attractiveness, making us more approachable and fostering positive connections with others, but it also plays a significant role in our well-being. It has been scientifically shown to boost the activity of natural killer cells, vital components of our immune system, thus bolstering our health. Beyond its physiological benefits, a smile acts as a form of silent leadership, inspiring positivity and resilience in those around us. It can also lower blood pressure, contributing to our overall cardiovascular health. Most importantly, smiling fosters a sense of hope, an indispensable light in times of darkness. In essence, by choosing to smile, we offer the world a piece of joy, healing, and hope, proving that sometimes, the simplest acts can have the most profound impacts.
Resilience is not just the ability to bounce back from adversity; it's a transformative process that leads to personal growth, emotional strength, and a deeper sense of fulfillment. The benefits of cultivating resilience are profound, ranging from improved mental health and stress management to enhanced relationships and academic or professional success. Individuals who are resilient tend to exhibit characteristics such as strong character and integrity, meaningful connections with others, and a willingness to contribute to their community. These traits not only predict resilience but also foster a supportive environment that nurtures growth and recovery.
Building resilience is a dynamic journey that involves developing a clear sense of self, learning to manage emotions effectively, and establishing supportive relationships. It begins with embracing one's character and integrity, which serve as the foundation for making ethical decisions and staying true to one’s values, even in the face of challenges. Cultivating connections with friends, family, and community members provides a support network that offers encouragement and perspective. Furthermore, contributing to the welfare of others enhances one's sense of purpose and belonging, reinforcing the resilience cycle. By focusing on these key areas—character, integrity, connection, and contribution—individuals can not only predict but also enhance their resilience, leading to a richer, more fulfilling life.
Diving into the world of play isn't just for kids. It's a game-changer for adults too, unlocking doors to improved mental and emotional well-being in ways you might not expect! Studies published in respected journals such as the "American Journal of Play" and the "Journal of Leisure Research" highlight that regular engagement in playful activities can elevate optimism, thanks to the release of happiness-inducing endorphins, and markedly reduce stress levels by lowering cortisol, the body's stress hormone. Furthermore, findings from the "Journal of Social and Personal Relationships" illustrate that play enhances intimacy and satisfaction within relationships, as shared fun experiences foster closeness and positive communication between partners. These insights collectively advocate for the inclusion of play in adult routines, not merely for entertainment but as a strategic approach to bolstering mental health, stress relief, and strengthening connections, pointing towards a societal shift in recognizing play as a vital component for well-being at every age.
In the midst of life’s challenges, our commitment to self-care, discipline, self-love, and mindfulness often wanes, leaving us more vulnerable to stress and emotional turmoil. "Forging Resilience" explores the critical role of these practices in building emotional stamina, the inner strength that allows us to navigate through tough times with grace and perseverance. Let's dive into the importance of maintaining a routine centered around physical movement, nourishing our bodies with wholesome foods, and dedicating time to mindful reflection. These acts of self-love are not luxuries but necessities for fostering resilience. By recommitting to these practices, even—and especially—when life gets tough, we can better withstand the storms, recover more quickly from setbacks, and cultivate a profound sense of inner strength and well-being. "Forging Resilience" serves as a powerful reminder that, in the face of adversity, prioritizing our physical and mental health is the key to unlocking our true emotional stamina.
The Optimist's Creed, penned by Christian D. Larson, is a powerful set of principles aimed at fostering positivity, resilience, and a hopeful outlook towards life. Here’s a simplified summary of its core tenets:
Promise Yourself To be so strong that nothing can disturb your peace of mind. To talk health, happiness and prosperity to every person you meet. To make all your friends feel that there is something in them. To look at the sunny side of everything and make your optimism come true. To think only of the best, to work only for the best, and to expect only the best. To be just as enthusiastic about the success of others as you are about your own. To forget the mistakes of the past and press on to the greater achievements of the future. To wear a cheerful countenance at all times and give every living creature you meet a smile. To give so much time to the improvement of yourself that you have no time to criticize others. To be too large for worry, too noble for anger, too strong for fear, and too happy to permit the presence of trouble.
What makes the Optimist's Creed by Christian D. Larson uniquely impactful is its timeless applicability and holistic approach to fostering an optimistic outlook. The Optimist's Creed stands out not just as a collection of positive affirmations but as a comprehensive guide to living life with purpose, joy, and resilience.
Ellen Langer, a prominent psychologist known for her work in the areas of mindfulness and the illusion of control, has conducted various studies that explore the impact of mental states, attitudes, and the surrounding environment on physical health and well-being. While Langer has engaged in a broad range of research topics over her career, one of her notable areas of focus involves examining how positive changes in one's environment or perceptions can lead to measurable improvements in health outcomes.
One of Langer's relevant studies in this context is her work on the effects of mental outlook on aging, which, while not directly about surrounding environments with positive pictures, aligns closely with the idea of how environmental cues can influence physiological and psychological states. In a landmark study known as the "counterclockwise" study, Langer and her colleagues found that when elderly participants were placed in an environment that mirrored the settings of their youth—thereby encouraging them to perceive themselves as younger—the participants showed measurable improvements in physical strength, flexibility, and even eyesight. This study underscored the powerful link between mindset, environmental cues, and physical health.
Langer's extensive research has consistently highlighted the importance of perception, mindfulness, and the environment in health and well-being, suggesting that even subtle shifts in our surroundings or how we engage with them can have profound effects on our physical health. This body of work encourages a broader understanding of health that encompasses not just biological factors but also the psychological and environmental contexts in which individuals live.
Thank you for your time. Thank you for your energy. I am grateful to celebrate my 61st trip around the sun.
The Bhagavad Gita teaches us that the greatest work of our lives is not just about what we do, but how we do it. It's about performing our duties with devotion and without attachment to the outcomes. Imagine engaging in every task with full presence, love, and a spirit of service. At the heart of the Gita's teachings is Karma Yoga, the yoga of action. This path encourages us to perform our duties with devotion and without attachment to the outcomes. Imagine undertaking every task with full presence, love, and a spirit of service. The Gita teaches that when our actions align with our inner truth and we dedicate our efforts to something greater than ourselves, we find true fulfillment.
What is the number one thing you could start doing today that would have the most positive, profound impact on your life? And what is the number one thing you can stop doing today that would have the most positive, profound impact on your life? Today I'm sharing my story - I hope you'll share yours.
What makes you feel connected to people, Spirit, purpose, that is ritual and allows you to connect at the heart level? What is really hard, but you still do it every day? Doesn't it feel good to do the things that are hard? I believe in you, I believe in us - we rise to the occasion and we feel great about ourselves as a result.
What are you going to do today to be a change agent? Every one of us has been subject to rules over our lifetime. Today is the perfect day to question everything. If it makes you feel more alive, more hopeful, more purposeful, then you are playing at the right level. Don't dim your light. Don't conform to dark times. Rise into the vision that you hold when you are feeling most alive.
Integrating the principles of "Sama Vaca" (Right Speech) with an understanding of the amygdala's role in emotional processing and strategies for enhancing empathy, compassion, and acceptance can improve mental well-being and cognitive functions. By consciously applying Right Speech internally, we can mitigate the amygdala's negative responses, fostering a calmer emotional state. Simultaneously, practices that evolve the parietal and frontal lobes through empathy, compassion, and cognitive engagement further enhance our ability to navigate complex social interactions and emotional landscapes with grace and resilience.
A life under the influence of peace would be marked by a profound respect for all life, a commitment to justice and equity, and an enduring pursuit of harmony in all relationships—personal, communal, and global. It would be a world where the well-being of the individual is intrinsically linked to the well-being of the whole, creating a sustainable and thriving planet for all.
The peace prayer, attributed to (but likely not written by) St. Francis of Assisi, goes like this: Lord, make me an instrument of your peace: where there is hatred, let me sow love; where there is injury, pardon; where there is doubt, faith; where there is despair, hope; where there is darkness, light; where there is sadness, joy.
O divine Master, grant that I may not so much seek to be consoled as to console, to be understood as to understand, to be loved as to love. For it is in giving that we receive, it is in pardoning that we are pardoned, and it is in dying that we are born to eternal life. Amen.
Excuses, while comforting in the moment, are the barriers that keep us from our fullest potential. Let us instead choose to rise with intention, to move with purpose, and to embrace every opportunity to be the best versions of ourselves. In the discipline of daily movement, prayer, and mindfulness, we find not just predictable peace, but a profound strength that propels us beyond the confines of excuses, into a realm of limitless growth and grace, hope, resilience and showing up as the best version of myself.
Today we're channeling the wisdom of Phil Stutz, diving into a whole different vibe of learning and personal growth. First, we've got the structural discipline. Imagine it as the architecture of our inner world. It's about creating a sturdy foundation within ourselves, much like building a lighthouse that stands firm, no matter the storm. This discipline helps us construct a solid core of beliefs and values that guide us through life's ups and downs. It's about having that inner structure that keeps us true to who we are, shining bright even in the darkest times.
Then, there's the expansive discipline. This is where things get exhilarating! It's all about stretching our limits and pushing the boundaries of what we believe is possible. Think of it as launching ourselves into a vast, open sky with nothing but our dreams to propel us. The expansive discipline encourages us to open our hearts and minds, to embrace growth, and to soar to new heights of understanding and being. It's a thrilling journey of discovery, where every moment is an opportunity to expand our horizons.
Lastly, we've got the reactive discipline. This one's the dynamic dance of life, where we learn to move gracefully with the rhythm of challenges and opportunities that come our way. It's about responding to life with agility, resilience, and a dash of creativity. Imagine surfing the waves of change, using our skills and intuition to ride the crests and navigate the troughs. The reactive discipline teaches us to embrace change, to learn from every experience, and to keep evolving with every twist and turn of our journey.
So there we have it—structural, expansive, and reactive. These disciplines aren't just about learning; they're about living a life that's full of passion, purpose, and positive transformation. With Phil Stutz's wisdom as our guide, we're equipped to build, grow, and thrive in every aspect of our lives.
Did you know that yawning is something we all do, and it's not just us—animals get in on the action too! Picture this: You open wide, take a big breath in, and then let it out. While yawning might seem super common, it's actually full of surprises. Scientists are still piecing together why we do it, but they've found out it does some pretty cool things for our bodies.
It's no surprise that I'm a huge fan and practitioner of meditation. Meditation has been a part of my life well over thirty years. It offers a wide range of powerful benefits that positively impact both the mind, spirit, and body, leading to improved overall well-being and a whole lot of specific benefits. Here are just a few:
Stress Reduction: Meditation is well-known for its effectiveness in reducing stress. It decreases levels of the stress hormone cortisol, leading to a feeling of relaxation and calmness. Enhanced Emotional Health: Regular meditation can lead to an improved self-image and a more positive outlook on life. It's also associated with decreased symptoms of depression and anxiety. Improved Concentration: Practicing meditation can enhance one's attention span and focus, making it easier to concentrate on tasks for longer periods. Better Sleep: Meditation can help combat insomnia by promoting relaxation, making it easier to fall asleep and stay asleep longer. Decreased Blood Pressure: Meditation can contribute to the reduction of blood pressure by promoting relaxation, which can reduce strain on the heart and arteries. Pain Management: There's evidence to suggest that meditation can decrease the perception of pain in the brain, which can help those suffering from chronic pain conditions. Enhanced Creativity and Problem-Solving Skills: By clearing the mind and reducing overthinking, meditation can pave the way for enhanced creativity and improved problem-solving abilities.
Loving Kindness Meditation
Eudaimonia, virtues, and the work of Sonja Lyubomirsky all point to the idea that true well-being and happiness are achieved through living a life characterized by meaningful action, personal growth, and the development of positive character traits.
Lyubomirsky's research provides empirical support for the idea that living virtuously—by engaging in practices that cultivate gratitude, kindness, and meaningful social connections—can lead to a form of happiness that is deep and lasting. This aligns with the philosophical understanding of eudaimonia as a state of flourishing that results from living a life of virtue.
Embracing the trees, we stand at the precipice of profound social activism, a movement not just for the health of our planet, but for the very essence of our collective soul. I invite you, with every step you take into the heart of the forest, to see it as an act of radical love—a love that transcends mere appreciation for nature's beauty and ventures into the realm of stewardship and advocacy.
Forest bathing, or Shinrin-yoku, a practice originating from Japan, offers a unique and natural remedy for the prevention of burnout. By immersing oneself in the serene ambiance of a forest, individuals engage in a mindful experience that promotes mental and physical well-being. This practice has been scientifically linked to reducing stress levels, enhancing mood, boosting the immune system, and improving overall cardiovascular and metabolic health. The tranquility of the forest environment also encourages a deep connection with nature, fostering relaxation and rejuvenation. Through the simple act of being present in a forest, individuals can significantly mitigate the symptoms of burnout, leading to a more balanced and harmonious state of mind.
The magic of oxytocin lies in its ability to act as a psychological and physiological bridge, linking our emotional responses to sensations of trust and security. It's as if nature has equipped us with an internal mechanism designed to reinforce the fabric of social cohesion through the simple act of nurturing positive relationships. By engaging in acts of kindness, expressing gratitude, and sharing meaningful connections with others, we can effectively stimulate the production of oxytocin, thereby enriching our emotional lives and reinforcing the frequency of trust that binds us together.
I'm going to share many ways that we can help build strong oxytocin levels and as a result an improved sense of trust. The beautiful work continues friends. By the way, I mention my Loving Kindness Meditation in this video. You can find it HERE on YouTube.
The path to self-acceptance is paved with kindness, patience, and compassion. It asks us to love ourselves not in pieces but in totality. This means welcoming every aspect of who we are, including the parts we find challenging to love. It's in this embrace that we find true peace and self-compassion.
Our shadows, once acknowledged, lose their power to hold us back. Instead, they become part of the rich narrative of our lives, contributing to our strength and wisdom. Recognizing and accepting these parts of ourselves illuminates our progress and the distance we've traveled on our personal journey.
The Beauty of Wholeness As we continue to navigate the complexities of our inner world, let us strive for an acceptance that encompasses every part of our being. By celebrating every shade of who we are, we honor our full spectrum—embracing the light, the shadows, and everything in between.
Self-love is courageous, inspiring, powerful, and beautiful. The benefits of cultivating self-love, also known as a self-positivity bias, are well-supported by research and include a range of psychological and physical improvements. Individuals who practice self-love tend to experience better overall mental health, increased self-acceptance, and higher levels of self-esteem.
Embrace the gift of each day by pursuing actions that embody courage for the sake of happiness. Choose to engage with life through purpose and compassion, seeking out what fills you with joy, purpose, and serenity. Fulfill the potential of your true self and undertake the most meaningful work of your life. As Krishnamurti observed, "It is no measure of health to be well adjusted to a profoundly sick society."
As spiritual people we know hard things are coming every day. Life is uncertain and painful at times. It requires hard work to continually grow. There is always something beautiful happening when we challenge ourselves physiologically and neurochemically. Engaging in challenging tasks or facing difficult situations can have profound effects on the brain, influenced by the principles of neuroplasticity and psychological resilience.
Leaders who inspire us embody practices that not only make us feel seen and heard but also compel us to follow them, as they have a profound ability to bring out the best in us and unite people towards a common goal. Firstly, they model hope and integrity, serving as beacons of trust and optimism in challenging times. Secondly, these leaders have the unique ability to make the impossible seem possible, instilling confidence and ambition in their teams. Thirdly, they are not afraid to challenge the status quo, pushing boundaries to foster innovation and growth. Fourthly, they empower and enable action, providing the tools and support needed for individuals to excel and contribute positively. Lastly, they encourage the heart—inspiring courage and a sense of heroism, helping us feel valued and capable of making a significant impact. Such leaders are not just guiding forces; they are catalysts for change, inspiring individuals to achieve more than they ever thought possible.
Give yourself permission to embody your true self. You alone, are more than enough. Your exquisite nature is innate to you and only you.
The anterior medial cingulate cortex (aMCC), a part of the brain's cingulate cortex, plays a significant role in various cognitive and emotional processes. Strengthening the anterior medial cingulate cortex (aMCC) is a process that involves engaging in various activities and practices that not only enhance its functioning but also contribute to overall mental, emotional, and spiritual well-being.
Every person arrives in this world carrying a seed of immense potential, embodying virtues such as kindness, compassion, and unconditional love. This seed, symbolic of our innate capacity for goodness and spiritual growth, offers us a daily opportunity to nurture and honor it. Through conscious choices like being a beneficial presence on the planet, engaging in acts of kindness, offering compassion, embracing unconditional love, and nourishing ourselves with wholesome food, we water this seed. These deliberate actions allow the seed to flourish within us and manifest as an integral part of our being, guiding us towards a path of personal and spiritual development. Each day presents a new chance to cultivate this seed, enabling it to grow and expand within us, shaping who we are and how we interact with the world.
When we set wellness goals, it's beneficial to focus not only on the end result but also on the positive experiences and emotions we anticipate along the way. This concept aligns with the psychological theory of intrinsic motivation and positive reinforcement. When we connect our wellness or health-related activities to feelings of well-being and positivity, we are more likely to stick with these behaviors over the long term. This is crucial for achieving and maintaining lasting behavior change and improved overall well-being.
Do amazing things today. This is all about loving ourselves into an evolution of unwavering faith, doing what we came here to do. Practice the virtues of self-care and self-love. This is a time when surrendering to the truth of who we came here to be has come. Declare that you are here to serve. Seek to be uncomfortable.
Playing your favorite love song before you walk in the door can be a truly magical and heartwarming experience. It's a simple yet powerful way to set the mood and create a special atmosphere that can make any moment feel more romantic and meaningful. Scientific evidence supports the idea that music, including love songs, can have a significant impact on our emotions, mood, and relationships.
Negative self-talk, characterized by self-criticism and self-doubt, can erode feelings of worthiness and self-esteem. Positive self-talk, which involves self-affirmation and self-compassion, can bolster one's sense of worthiness, fostering a healthier self-concept. The findings from new research emphasize the pivotal role that self-talk plays in shaping feelings of worthiness, underscoring the importance of cultivating a more positive and self-affirming inner dialogue for individuals seeking to enhance their sense of self-worth. Challenging negative self-talk increases our resilience and begins to wear down the negativity and soften the self-talk, eventually changing and healing it.
Positive self-talk engages and changes our brains. Greater creativity, openness, presence, every area of our lives begin to improve.
Imagine waking up with a sense of purpose and determination. Throughout the day, you tackle challenges, overcome obstacles, and achieve your goals. You take pride in your accomplishments, big and small, and reflect on your progress. It's a day where your efforts are recognized and celebrated, and you feel a deep sense of satisfaction and self-worth.
Prayer, often characterized by its inclusive and universal approach to spirituality, can support personal growth, mental health, and success in various ways. While it may not be tied to a specific religious tradition, it can still provide numerous benefits including self-reflection, stress reduction, connection, purpose, increased resilience, and gratitude.
Both science and spirituality are fundamental aspects of the human experience. For many, prayer helps instill a sense of purpose and direction in life. It can provide motivation and a sense of fulfillment by aligning one's actions with their spiritual values.
Personally, prayer has helped me in numerous ways - from my relationships to my belief in myself, my self-confidence, sobriety, and resilience. I am grateful for the many spiritual teachers who have demonstrated many forms of prayer so that I have been able to really commit to prayer in a way that resonates deeply.
What are you willing to recommit to? What needs to become a 100% non-negotiable in your life? It's an act of love to prioritize our self-care. It's an act of courage and compassion to follow through.
Becoming the best version of ourselves is a lifelong journey, and there are several factors and obstacles that can get in the way of achieving this goal. Without clear goals and a sense of purpose, it's challenging to become the best version of ourselves. Setting specific, achievable objectives and creating a plan to reach them is essential.
Zest is associated with a positive and enthusiastic approach to life, and it can significantly enhance overall well-being by improving mental and physical health, enhancing social connections, and promoting a sense of fulfillment and resilience.
Adam Grant is an organizational psychologist and bestselling author, and one of the most favorite professors at Wharton School of Business. In his book "Originals," Adam Grant introduces the concept of "Vuja De," which is a play on the term "déjà vu" but with a twist. While déjà vu refers to the feeling of experiencing something familiar, Vuja De involves approaching familiar situations with a fresh perspective and a sense of novelty. Grant encourages readers to challenge the status quo, question conventional wisdom, and embrace original thinking. By cultivating a Vuja De mindset, individuals can break free from routine and generate innovative ideas and solutions, ultimately becoming more creative and effective in their personal and professional lives.
Let us slow down and see the sacred. See the child within. See the softness. See the wisdom. See the love.
Think about the way you want to go out in the world today. Your kindness has a profound and far-reaching impact on the world. Every act of kindness, whether big or small, creates a ripple effect that touches the lives of countless individuals. When you extend a helping hand or offer a compassionate word, you not only brighten someone's day but also inspire them to pay it forward. Your kindness can break down barriers, bridge divides, and promote unity among diverse communities. It can provide hope in times of despair, comfort in times of sorrow, and strength in times of adversity. Ultimately, your kindness contributes to the collective betterment of humanity, creating a world where compassion, empathy, and understanding are the driving forces behind positive change.
What would it look like if you landed in the space of deep confidence and faith in yourself? I want to talk a bit today about something called psychocybernetics. Psychocybernetics is a concept that combines elements of psychology and cybernetics to understand and improve human behavior and performance. It was developed by Dr. Maxwell Maltz, a plastic surgeon, and psychotherapist, in the mid-20th century. The term "psychocybernetics" itself is a fusion of "psycho" (mind) and "cybernetics" (the study of control and communication in animals and machines). This approach explores how our minds work as self-regulating systems to achieve our goals and aspirations.
Consider what you would love to embody this year. This is your truth, your essence.
All of us get an opportunity to set new intentions for the New Year. A year from now many of us will look back and wonder how we lost our vision on our way. This is all about connecting our vision and our mission to our heart and soul.
Today I'm talking about some awesome work presented by Gabriele Oettingen, the researcher who wrote the book "Rethinking Positive Thinking. Oettinger developed this idea of ""Woop," an acronym that stands for "Wish, Outcome, Obstacle, Plan."
The WOOP framework is used as a mental strategy for setting and achieving goals. Here's what each part of the acronym represents:
- Wish: This is where you identify and clarify your specific wish or goal. What do you want to achieve? It's important to be clear and specific about what you want.
- Outcome: In this step, you vividly imagine and visualize the positive outcome or result of achieving your wish. Think about how achieving your goal will make you feel and what the benefits will be.
- Obstacle: Here, you identify and acknowledge the obstacles, challenges, or barriers that might get in the way of you achieving your goal. It's about recognizing the potential roadblocks.
- Plan: The final step involves creating a plan to overcome the obstacles you've identified. You think about specific actions you can take to address the challenges and work toward your goal. This step makes your goal more actionable and realistic.
By going through the WOOP process, you combine both positive thinking (the "Wish" and "Outcome" steps) and a realistic assessment of potential obstacles (the "Obstacle" step) to develop a concrete plan (the "Plan" step) for achieving your goals. It's a practical and structured approach to goal-setting and motivation.
Some of the things we need to have on our list right now - pause, peace, presence. Can you focus on that? I'm sure we all could use a little more peace. Step out of the human DOing and give yourself permission to step into the human BEing. Love yourself right where you are.
Think about the way you've persevered, how you haven't abandoned your heart. We've seen and experienced hard things. Yet we continue to spread love and be hopeful. We continue to keep our lights on.
Structural discipline and reactive discipline are two different approaches to managing behavior, often applied in various contexts. In a spiritual approach to discipline, the goal is often not just about controlling behavior but also about fostering inner growth, mindfulness, and a sense of interconnectedness with others and the world. It encourages individuals to align their actions with their spiritual values, such as love, compassion, forgiveness, and gratitude, and to view discipline as a means for personal and collective transformation.
See yourself as a hero. Is there something in your heart that is yearning to leave the status quo and enter the woods of the unknown? Strive to be a guiding light for those seeking answers and inspiration. Embrace the challenges of the unknown, be fearless in your pursuit of wisdom, and use your example to make the world a better place. Thank you for answering the call. Thank you for your unwavering dedication to helping humanity progress towards a brighter future. The world needs more heroes right now.
Confidence as a practice that I believe all of us can benefit. Confidence is a deep and unwavering faith in oneself. When we connect this idea to a practice it becomes some of the best work of our lives. We can do this in several ways and I'm talking about three today.
This is the number one month of list-making. Are you a list-maker? This is also a time when, for many of us, our self-care falls to the bottom of the list. When we write something down, we increase our chance of that happening by about 85%. Are you on your list - the top of your list? It's easy to displace ourselves this time of year in relation to things that seem to be more important. But I am urging you today, put yourself at the top of your list.
When you are finally ready to overcome all the limiting and false ideas of who used to think you are and truly becoming all you came here to be.
If you have the physical capability to walk, then I am inviting you to take yourself for a walk every day. What are you willing to do to get outside and focus on your love of self. This is all about a tangible way to predictably uplevel our lives.
What is Hell? Getting to the end of your life and meeting the version of you that you could have been.
Jack Kornfield, a renowned mindfulness teacher and author, offers a profound description of practicing self-compassion. He emphasizes the importance of treating oneself with the same kindness, understanding, and empathy that we readily extend to others. Kornfield encourages individuals to embrace their own suffering and challenges with an open heart, recognizing that self-compassion is an essential component of personal growth and healing. Through his teachings, Kornfield guides us towards the realization that self-compassion is not a sign of weakness but a powerful tool for cultivating inner peace, resilience, and a deeper sense of self-awareness.
When you ask yourself what you would like to be bringing to the world right now and what gets in the way of fully realizing your potential, what comes up for you? Fear is real to the extent we give it power. Push against your own boundaries and give yourself permission to love yourself into an evolution. Ask yourself: "What am I here to do?" Move towards this purpose. You will likely never reach the "pinnacle" but you have an opportunity to take incremental steps towards it every single day.
What do mothers, musicians, and marshmallows have in common? Stay tuned and you'll find out!
It is at the edge of our comfort zones that our greatest achievements await. When we strive to break our own limitations, we not only redefine what is possible for ourselves but also inspire others to believe in their own capabilities. Stop sitting on the sidelines. Step into the arena and manifest the intention that is waiting for you right now. The impossible, made possible.
There are a lot of ways to look at and define resilience. I like to look at it as not allowing negative energy to come in and overtake me. Today I want to talk about three components that contribute to resilience.
Great change, growth, and transformation often require us to take action even when the timing may not be perfect. It's during these moments of uncertainty that we discover our true resilience and adaptability. Embracing the journey of personal and professional development, regardless of external circumstances, can lead to remarkable breakthroughs and a life filled with purpose and fulfillment. Step into that 51%.
Building a predictable path of peace via willpower is a profound challenge, one that Kelly McGonigal, a renowned psychologist and author, has illuminated through her research and insights. McGonigal's work emphasizes the transformative potential of willpower, drawing from the realms of spirituality and even the influence of blood sugar levels on decision-making. She highlights the role of self-control and inner strength, often associated with practices like meditation and prayer, in redirecting our impulses towards peaceful endeavors, even in the face of adversity. By tapping into our spiritual resources and maintaining stable blood sugar levels through mindful practices, we can enhance our capacity to make peace-driven choices and prioritize diplomacy over conflict. McGonigal's teachings encourage us to cultivate a deeper connection with our inner selves, fostering empathy, resilience, and determination. In doing so, we collectively strengthen our willpower, providing a more predictable route towards global peace, guided by the wisdom of spirituality and the science of self-control.
We are coming into this time of year where a lot can come up. The holidays tend to do that. Well today I want to talk about activating certain genes that are going to help support us, support our self-care, during the winter holidays, which can be challenging.
Is there a version of you, inside of you, that is more vibrant, loving, kind, generous? What would it be like if you brought him/her/them out for others to see and meet? This is about self-mastery and an expanded version of your potential being realized.
If you would love not to forget who you truly want to be, I've got a practice for you. The practice is simple. We do best under the influence of love and the world needs to see more of it, starting with us.
Life can throw some pretty tough challenges our way, but remember this: We are stronger than we think, and we can handle whatever comes our way. Discomfort makes us stronger. Whether it's tackling a difficult project, facing personal struggles, or simply navigating the ups and downs of everyday life, we have the power to overcome and thrive. Let's embrace the challenges that come our way as opportunities for growth and resilience. Let's support each other in our journeys, because together, we can do hard things and emerge even stronger!
Whenever I truly connect with my self-love practice, I am better at leading others to love. There is a beautiful altruism that emerges under the influence of self-love.
It's easy to lose touch with ourselves given the current times in which we are living. There are powerful practices that can help us rediscover our inner calm, clarity, and purpose: meditation, mindfulness, and conscious breathing are among some of these practices. These interconnected practices offer a sanctuary of self-discovery and self-improvement in the midst of life's chaos.
Incorporating meditation, mindfulness, and conscious breathing into our daily routine can help us retreat into our best selves, fostering self-awareness, resilience, and a profound sense of well-being. These practices empower us to navigate life's ups and downs with greater grace and clarity.
We have something beautiful to do. It's to be courageous and responding with love. Carry a prayer for peace. Carry a prayer for healing, for compassion and for US, waking up, and living up to what peace needs to see right now.
Let's envelope the world with a heroic understanding that we can heal. That the "we" and the "they" can become an us. Let us be conscious of how we look at one another together. Let's know that we are all feeling a heaviness right now. We need to carry an energy that is light and loving. And then just maybe, the healing comes through us, as us.
Let your energy be a currency for hope an dfaith. We are here to know what is ours to do. I believe it is our job to become reservoirs of peace.
This is all about gene activity. This is all about what we can do today to uplevel our lives and our longevity. We know that our genes take cues from our lifestyle habits. Today I'm going to remind you of ten practices that will bring forth your best self. Our genes are not static entities but are influenced by our lifestyle habits in a phenomenon known as epigenetics. Epigenetics refers to changes in gene expression that occur without altering the underlying DNA sequence. Lifestyle habits such as diet, exercise, and stress management can all play a significant role in shaping our epigenetic profile.
Self-talk is a powerful tool that can either support or hinder your journey toward becoming the person you want to be. By cultivating positive and constructive self-talk habits, you can influence your beliefs, behaviors, and self-perception in ways that align with your aspirations and values.
Looking at research on resilience and mental health - finding things that we love and putting them in our day and following through and celebrating our good - this is key for predictable peace.
Self-mastery is an ongoing process that requires dedication, practice, and self-reflection. It is about becoming the best version of yourself and consistently striving for personal growth and excellence, regardless of the external circumstances that may arise. It allows individuals to navigate life's ups and downs with grace and purpose, ultimately leading to a more fulfilling and meaningful life.
The number one virtue that actually may be the most powerful. And that is ZEST. A divine energy that allow us to navigate the world under our predictable joy. Self-care goes right along with that. Physiology drives psychology. All virtues are driven by zest.
It's the harmony of striving and thriving, of becoming the best versions of ourselves. As students of life, this pursuit becomes our noblest endeavor, painting our existence with purpose and fulfillment.
Dr. Lisa Miller's concept of the "spiritual brain" explores the neural and psychological foundations of spirituality. Spirituality can positively impact mental health and well-being by promoting psychological resilience and a sense of purpose.
The most recent research on the benefits of vulnerability highlights its transformative power in fostering deeper connections and personal growth. Studies suggest that embracing vulnerability in interpersonal relationships can lead to increased trust and intimacy, as it allows individuals to authentically share their thoughts, feelings, and fears. Vulnerability is also associated with enhanced resilience and mental well-being, as it encourages individuals to confront their insecurities and face life's challenges with courage. Furthermore, organizations that cultivate a culture of vulnerability among their employees tend to foster innovation and creativity, as people feel more comfortable taking risks and sharing unconventional ideas.
I spend a lot of time looking at the research on Optimism. Today I'm talking about three things we can do every day to help our brain and heart feel more optimistic and why this is awesome for our overall emotional and physical health and longevity.
We aspire to model ourselves after those who inspire us and instill hope within us. We yearn to observe the qualities and values in others that resonate deeply with us and then make a conscious effort to incorporate those virtues into our own lives. One of the most powerful virtues to begin with is kindness, as it serves as an excellent starting point for this journey. It's about granting ourselves the permission to actively practice and embody the virtues we hold dear, allowing them to guide our actions throughout each day.
Individuals who regularly engage in acts of kindness and selflessness towards others experience significant improvements in their overall well-being. Altruistic behaviors, such as volunteering, donating to charity, or helping someone in need, were shown to reduce stress levels, increase feelings of happiness, and even enhance physical health. Altruism fosters a sense of social connection and belonging, strengthening interpersonal relationships and promoting a more compassionate and empathetic society.
Doing this one thing can make you the best in the world and help you create a life that you love.
Stepping out of our comfort zone by engaging in activities like meditation, cold showers or morning walks can benefit the anterior cingulate cortex by promoting emotional regulation, enhancing cognitive control, improving focus and attention, increasing stress tolerance, and boosting mood.
We can do all the practices, workshops, events ... but unless we know our "why" we don't get the full benefit of really living up to what our heart and soul are yearning to experience. Family, friends, community, higher purpose - these are our whys. When we focus on our why we are more likely to maintain our motivation and our inspiration. Set an intention to remember your way. Maybe let others know your why. Don't be afraid to be vulnerable. Shine on, shine bright.
In our journey through life, the cultivation of self-discipline and the pursuit of joy stand as twin pillars, each crucial to our overall well-being. The ability to balance these two seemingly contrasting aspects of life can be transformative, leading to enhanced personal and professional performance.
The science of gratitude is a burgeoning field within psychology and neuroscience that explores the profound impact of expressing and experiencing gratitude on human well-being. Research has shown that practicing gratitude can lead to a multitude of positive outcomes, including improved mental health, increased life satisfaction, and enhanced relationships. This phenomenon is believed to be rooted in the brain's reward system, where expressing thanks triggers the release of feel-good neurotransmitters like dopamine and serotonin. Additionally, cultivating gratitude is associated with reduced stress and greater resilience, making it a valuable tool for promoting overall emotional and psychological health. As scientists delve deeper into the mechanisms and benefits of gratitude, its role in promoting a happier and more fulfilling life becomes increasingly evident.
This will take courage, conviction and compassion dear spiritual being and you may need to break your own heart ❤️ in order to heal your soul.
Spending time in nature offers a multitude of benefits for both our physical and mental well-being. The natural world provides a serene escape from the hustle and bustle of daily life, allowing us to recharge and reduce stress. Breathing in fresh air and basking in natural sunlight can boost our mood and energy levels while promoting better sleep patterns. Outdoor activities like hiking, biking, or simply strolling through a park encourage physical fitness and can enhance our overall health. Nature's beauty inspires creativity and mindfulness, fostering a sense of awe and connection to the world around us. Ultimately, immersing oneself in nature provides a holistic approach to wellness, nurturing the body, mind, and spirit.
Something I'm working on more and more - phone-based snubbing, commonly known as "phubbing," is a modern social phenomenon where individuals prioritize their smartphones over face-to-face interactions with those around them. This behavior often involves ignoring or neglecting real-world conversations, gestures, or experiences in favor of digital distractions, such as texting, scrolling through social media, or checking notifications. Phubbing can lead to feelings of disconnection and frustration among friends and loved ones, highlighting the need for mindful technology usage to maintain meaningful human connections in an increasingly digital world.
Self-recognition, often associated with self-awareness, brings numerous advantages to individuals. It enables them to gain insight into their strengths and weaknesses, fostering personal growth and development. Much like how mitochondria serve as the powerhouse of cells, providing energy for various cellular processes, self-recognition can be seen as the powerhouse of personal growth. It energizes individuals to explore their potential and overcome challenges, much as mitochondria fuel the body's activities.
Moreover, self-recognition plays a vital role in building emotional resilience. Understanding one's emotions, triggers, and responses is akin to strengthening the body's immune system. Just as a robust immune system helps the body withstand external threats, emotional resilience equips individuals to cope effectively with life's ups and downs. This resilience allows people to bounce back from adversity, adapt to change, and maintain psychological well-being. Self-recognition fosters this resilience by helping individuals identify and manage their emotions, ultimately contributing to healthier relationships and a more fulfilling life. Overall, self-recognition, much like mitochondria within cells, serves as a cornerstone of emotional intelligence, personal well-being, and emotional resilience.
We know what makes us come alive when we slow down enough to allow the feeling to sink in. The more we allow ourselves to be in the currency of noticing and allowing, we start to come home again.
In the bustling landscape of modern life, where stress, distractions, and negativity can often take center stage, the power of positive thinking and self-affirmation has never been more crucial. Enter the age-old practice of using mantras – simple, yet powerful phrases that act as a guiding light, transforming the way we perceive ourselves and the world around us. Just like a wand in the hand of a magician, your words, when harnessed as mantras, can conjure a world of positive change and transformation. We are looking for ways to be a lot more connected. The work begins inside and it expresses on the outside.
The power of exercise when it comes to mental health cannot be overstated. Today I want to share the specifics around exercise and what to do to help improve mental health.
The healing antidote to shame is living the lessons of self-love and self-acceptance. When I feel like I'm not enough, it's time to work on self-efficacy. Let me walk you through the simple things that allow us to build self-efficacy and self-love.
If you could pick four things that you knew predictably gave you peace and purpose, would you make these things a non-negotiable part of every single day? Because you have that within you. Recommit to knowing that you are embracing your purpose and what gives you life, right here right now.
Today I am sharing five things that will help bring light into the darkness and help give us courage to love ourselves. Be compassionate with yourself. Be a witness for not abandoning yourself in spite of any pain. Feel it. Get outside in nature.
Everyday we have an opportunity to choose how we want to show up. Having an attitude that is characterized by hope and optimism helps us live longer. Mindfulness, meditation, gratitude, and writing down what makes us feel good will help us build hope.
Deep and Personal Significance happens when we have positive change and growth in our lives. We want to become ever better versions of ourselves. The vast majority of humanity wants to make a positive difference in the world.
Why do we have such a hard time loving ourselves? We may be suffering from social comparison, spending too much time on social media. We can look at self-love based on science, appreciating ourselves by taking dedicated actions.
Today I'm sharing 8 things that we can all do today to live longer and stronger. These are all things that are easy to implement and will add not just years to your life, but vitality and joy!
We all have different times in our lives when we are called to step up, to move forward, to hold the high water - to be a hero. There is no greater loss than not answering the call to step into our hero's journey. We are all heroes.
Be the truth of who you are. Stop telling stories to yourself that are no longer true. End relationships with those places that don't serve you. I know we all have versions of ourselves that no longer serve us. What can we let go of and what are we willing to fully embrace.
Self-reliance has the power to transform our lives by giving us the ability to control our circumstances. By relying on ourselves, we are not at the mercy of others, and we can make choices that align with our goals and values. Self-reliance gives us the freedom to be ourselves without worrying about what others think. We can take risks, push ourselves out of our comfort zones, and grow into the person we were meant to be. The power of self-reliance lies in the confidence and resilience that it gives us.
It's a spiritual practice to love ourselves very well. Is there room inside yourself to love yourself more? Are you open to it? Are you sensing there is room for growth there?
Forgiveness is a powerful vehicle for transformation, wholeness and love. It's time to lean into forgiveness, especially self-forgiveness, and let go of self-resentment.
“In the beginner’s mind there are many possibilities, but in the expert’s there are few”
― Shunryu Suzuki
The more curious we are and the more open we are to experiencing new things, the longer we may live. Having a sense of curiosity is actually linked to lower incidences of inflammation and greater longevity.
You are a healer. You are powerful beyond your wildest imagining. You are worthy of experiencing all the love that you desire. Do not be afraid of being seen.
Exercise the power of intention. It's how we identify our core characteristics that will help us overcome our adversity. This is also about having a cause that is greater than ourselves that puts us into motion.
According to Lisa Miller, a clinical psychologist at Columbia University, there exists a strong link between depression and spirituality which can be scientifically proven. She compares the two to two sides of a door. Miller has dedicated her career to studying the relationship between spirituality and the brain. Through her research, she has identified several traits that are commonly found in those with a spiritual brain.
Are you living in the valley of average? Choosing mediocrity? Take a look at your life right now and see how/where you may be settling. Don't settle for mediocrity. Climb that mountain and reach for the stars!
When I do these three things, I anchor how I want to show up in the world. Raise the condition of possibility. Empower yourself through the healthy self-care choices that you are making.
Success is no longer based on a person's IQ. It has much more to do with Emotional Intelligence (EQ). In fact having a high EQ is equivalent to greater success overall.
When we are pursuing our purpose and our virtues, we increase longevity on average 7 to 10 years. Friends pursuing the same happiness goals, similar purposes, increase our happiness and longevity.
What do you do to put your life in the world? And how do you keep the light on? Start with loving yourself. Put clean and healthy food into your body, spend time in nature, and move and stretch your body. Use your self-care as your primary activism.
When our mitochondria are working and being augmented through our healthy lifestyle, all kinds of benefits come into play. I use four supplements religiously to help build my resilience and my mitochondria: Acetyl-l-carnitine, Mag threonate, CoQ10, PQQ - and I'm going to talk about them today.
Neuroscientists conducted a study, which was published in Cerebral Cortex on May 29. The study involved inducing "personally relevant" spiritual experiences in a varied group of test subjects. During the experiences, the researchers scanned the subjects' brains. However, accessing the full article requires payment. The study suggests that there is a specific part of the brain that is activated when we experience a sense of connection with something beyond ourselves, such as God, nature, or humanity. This part of the brain is thought to be linked to spirituality.
A practice of self-care gives you permission to feel good about the work at hand. It’s a way of connecting with yourself in a positive and meaningful way. Studies have linked spiritual practices such as prayer, meditation, yoga, and mindfulness to improved mental health, from reducing stress and anxiety to improving concentration. If you’re looking for ways to connect more deeply with your own sense of inner peace and strength, self-care is an excellent place to start.
Self-care can also help you stay connected with your spirituality. Research shows that spiritual practices like prayer, meditation, and yoga can all be beneficial for mental health. Taking the time out of your day to focus on connecting with your higher power or finding inner peace can have a calming effect. Self-care is an important part of any spiritual practice as it helps you stay grounded and in tune with your sense of self. The lightness of the work at hand IS the work at hand.
By taking the time to nurture yourself, you can cultivate a deeper connection with your spiritual side. Taking steps such as meditating or praying for 10 minutes each day can help open up a channel between your physical self and the higher power that guides you. With regular practice, this connection becomes stronger and more meaningful.
Ultimately, self-care can help you feel connected to your spiritual side by providing a time and place for inner reflection and peace. Taking the time each day to nurture yourself and connect with your higher power can have a lasting impact on both your physical and mental health. So give yourself permission to embrace the self-care that will allow you to tap into the depths of your spirituality.
Whatever your practice is, if you connect it with love of self it becomes a spiritual catalyst to heal.
The path of virtue is not always easy, but it is always rewarding. It takes hard work and dedication to stay on the path of virtue, but in the end, it will lead to greater happiness and satisfaction with life. Virtue is an invaluable asset that can bring out the best in a person and enable them to make a positive difference in the lives of others. Along the path of virtue lies many opportunities to learn new things, gain knowledge, and strengthen relationships. With each step taken along the path of virtue, a person can become increasingly capable and wise.
Virtue is not only beneficial for an individual but also for society as a whole. When people strive for virtue, they are more likely to contribute positively towards their community.
There's something hopeful about community coming together. Today I want to share a story that happened recently and really connected to my heart. It's about oneness and connection and I hope it hits you in a way that you want to outlove the hate, outshine the darkness.
Cognitive flexibility is an important skill to have, both in the workplace and in daily life. It involves being able to quickly switch between different tasks or actions when faced with a changing environment. Dark chocolate is a great way to boost your cognitive flexibility. It contains flavanols, which are powerful antioxidants that can help improve attention and concentration, as well as emotional ease and grace.
When we decide we will love powerfully, not worry about being right or being accepted, we choose an emphatic yes because we are here to love. When all is said and done the only thing that matters is how well did we love while we were here? How well did we forgive? Our love is the most powerful energy that we will have the opportunity to know and express.
Loneliness is more deadly than air pollution, alcoholism, and more. It is linked to higher levels of physical and emotional stress. When I see people who I sense are lonely, I want to do a better job of reaching out. If you are picking up on this too, don't pick up and leave. Pick up and move in.
According to the findings, people who are optimistic have lower risks of death due to cancer, cardiovascular disease, stroke, respiratory disease, and infection. Being positive can be a game changer for decreasing inflammation and improving your overall health and quality of life.
Consider your relationship with discipline. Discipline is freedom. Discipline keeps us holding the high watch, allowing us to become the greatest version of ourselves.
If you want to increase your emotional resilience, feelings of worthiness, spread good vibes, and increase your focus and self-discipline, here is a simple practice. Recognize the good that you do, the good that you are. It's that simple.
No false speech. Tell no lies. Keep from a place of deep truth. No slander. Don't use words that create disharmony or separation. Abstain from rude or abusive language. In other words, don't use words that diminish yourself or others. No gossip. Very much like the four agreements. Call it up.
The happiness phenomenon in Finland is real. And there are three things we can do no matter where we live to help increase our happiness. Practice non-comparison and put energy towards shared humanity and community. Spend time in nature. Build and circulate trust.
Self-recognition is pure gold. Reward circuitry helps to reset and build a steady flow of confidence and energy (via our mitochondria). Today's message includes homework and dedication to self-love and self-awareness.
The antidote to being a hardaholic is more joy, more lightness. Incorporating more joy, play, and pleasure in our lives helps lower stress, and increase happiness. When we have pleasure in our life, it helps us overcome negative bias, helps with imagination, mindfulness, and motivation.
I want to lead with love every chance that I get. I've realized that every opportunity is an opportunity to lead with love. Love is not something we get or we give. It is something we nurture within one another. We can love others only as much as we love ourselves.
Under the influence of meditation we get an opportunity to react differently. It helps us to be more mindful so that when we are ready to speak, to act, we do so with a greater consciousness. Meditation helps us stop ruminating and start living more exceptionally.
The power, beauty, and blessing of practicing self-love run deep. It impacts our immune systems for the better (potentiates our immunity). It helps expand our life expectancy and improves our gene expression.
A mantra is a sacred utterance. It is a word or small phrase that lets your brain know that you are going to live connected to your purpose. What gives you inner peace and tranquility? Choose a mantra that catalyzes that energy.
This isn't about being a great dancer. This is all about dancing greatly - ecstatic dance. This is an awesome way to augment short- and long-term memory, lower cortisol and inflammation, and decrease symptoms of depression and anxiety.
There are several things we can do throughout our day to become more "zesty." Beginning with quality sleep, nocturnal nudity is one way to add zest and well, a lot of other things to improve our well-being.
Characteristics of Self-Actualization: Self-actualizers practice accepting themselves and others. They are task-oriented and focused on using their unique gifts for problem-solving. They are deep wells. They have a continuous freshness of how they appreciate life
I want to practice being more open, more loving, and focusing on what I can control. I am giving myself to be "less connected," and "less addicted" to trying to change the things outside of myself that I cannot control. My internal locus control is about me being a positive influence where I can.
The power of gratitude is here to stay. Yes, I am truly grateful for your presence. I am grateful for the opportunity to serve and to share my truth with you every day. Begin with gratitude every day and witness your life experience transform.
I don't think we ever really "arrive." There is always more to learn, to love, and to evolve. One of the most courageous acts of love we will ever commit for ourselves is to end relationships with versions of ourselves that we no longer find kind, authentic, inspiring, or beautiful.
I want to share with you about a state of appreciation for oneself that supports our physical, mental, emotional, and spiritual growth. This is the state of self-love. I want to expand on this idea with you today.
This isn't about writing down a list that is going to make you feel bad if you don't complete all of your check-offs. The distinction is all about the power of virtues. What qualities would you like to invite into your life? Practice the virtues that bring meaning to your life.
There's a whole hormonal, neurochemical cascade that happens when we emotional connect to sad songs. It can help with metabolism, mental and emotional well-being and more. Nourish your mind, body, and spirit, and go ahead and download those songs that get your emotional juices flowing.
There are several things we can do each and every day to help us with our willpower. I've talked about three of these before and today I'm adding three more. These things are going to help improve our mental, emotional, and physical health.
Do you believe in the power of prayer? Have you asked yourself, "What would love do now?" This is a prayer that we all can be answering each and every day of our lives.
This is a way that people are willing to engage: What are you here to do in relation to what fires you up - the unique way that brings you to life? Herein lies the power of hope.
Today I'm talking about three things that are clinically proven to help us reap the benefits of a great night's sleep. This is your prescription for your best life.
Confidence comes from confidere, meaning having deep faith in one's truth. You are capable of achieving your desired goals, no matter how daunting they may seem. You have the power to create change within yourself and the world around you. Embrace every challenge with courage and optimism.
Today I want to talk about healthspan and lifespan and what we can do with genes we have been given to express more vibrancy and live longer and stronger. Healthspan is a term that refers to the number of years we live in good health, rather than how long we live overall. It encompasses physical, mental, and emotional well-being throughout life, focusing on the quality of our lives instead of just quantity.
Today's message is about Visvas, a Sanskrit word for faith and breathing life into our life. There are five fundamentals of faith that will help us breathe life into life.
It's time to show up as a beautiful beneficial presence on the planet. It's time to live and express your purpose. There is something called the hypnogic window, when the mind drifts between consciousness and slumber. This is an exceptional experience characterized by creative visualization that can be accessed through relaxation techniques such as deep breathing or meditation. This is a period of time in which new ideas, insights, and creative expressions can be accessed with greater ease and our purpose becomes more clear. It is also the perfect window to take action on that purpose and start living it out.
Imagine you possess the two or three qualities that you most value in others. When you think of a person that you admire, act as if, pick something to emulate. Give yourself an opportunity to embody the qualities that you admire the most. Give yourself permission to step into that identity and that experience.
Take time to reflect on the kinds of environments you feel most inspired in. Consider what kind of people you admire and why, and how they interact with their surroundings. Use this reflection to create a space of your own that enables you to cultivate the qualities that you value most in others. Invest in yourself and take action toward creating the kind of life that you desire.
Today's message comes out of the Motivation Science Center at Columbia University and is inspired by Heidi Grant Halvorson and her research on Motivation. This is all about 8 motivational challenges that will help shift your mindset and focus to improve effectiveness.
We are always better TOGETHER. Now is a time when we need to be much more connected. Protecting your heart doesn't mean closing it down, it actually means opening up to connection and to the power of common humanity.
Every human has a reason for being on the planet. Something drives us. We have to know that target and pursue that target. Service, creativity, love, encouragement - what makes you come alive? Every day, ask yourself, what makes you put your guard down and opens your heart? Move towards that. Choose to step into the things that you were ordained to do. Pursue these things with grit and passion.
Are you ready to open your heart and mind to the idea that just 11 minutes a day of this could change your life? Imagine what just 11 minutes of a brisk walk in nature could do for you. Hint - it just may lengthen your life and make you happier.
Today I want to share with you some science-based research on spirituality and the brain. This comes from the work of Columbia University professor, Dr. Lisa Miller whose book, The Awakened Mind, speaks to this very subject. In particular, Dr. Miller talks about personal devotion to spiritual practice and how it has a huge impact on mental health, especially on depression. I want to share some key points with you on the power of spiritual practice and what that can do for your brain.
Don't allow the title to fool you. Sometimes we think that our work is about self-improvement and self-acceptance, but there is one other practice that will help us to create a life and a path that we love.
Today I want to share six qualities of leadership, that we can all participate in right now. Being a leader requires vulnerability. It means not being afraid to be seen. It's so much easy to acquiesce to average right now, but what we all need right now are powerful leaders.
In a thorough review of studies to date, after examining the outcomes of exercise versus current care across all demographics, researchers established that physical activity and exercise had 1.5 times greater success in relieving symptoms of depression, anxiety, and psychological strain than treatment utilizing talk therapy or medicinal means. Through their findings, all types of physical activity and exercise proved to be advantageous - from walking and Pilates to yoga and resistance training.
This is about the practice of being authentically ourselves. Being vulnerable and constantly reminding ourselves that we are always enough.
Embody selfless service and look for opportunities to be kind and loving. Today's message is all about altruism and its relation to healthspan, health, and vitality.
“Boundaries are the distance at which I can love you and me simultaneously.” ~ Prentis Hemphill. There is only so much a person can do. We need to fortify our boundaries so that everything we do, we do with a sense of strength, self-care, and success.
What if I told you that polyphenols, antioxidants, and other nutrients in chocolate are enhanced by prayer and meditation? Monks have been known to pray over chocolate for centuries, and now science is starting to catch up.
I recently re-read Barbara Fredrickson's book, Love 2.0. It's about positive psychology, and how spreading kindness and generosity increases positivity, improved vagal tone, and helps us be a light in the world. We're all trying to heal right now. We matter.
Would you like to sleep longer and deeper? How about increasing your likelihood that you will exercise the next day and increase your happiness by around 25% !? You can improve your chances of all of these awesome qualities simply by practicing gratitude at least once/a week.
Today's message is all about physiology driving psychology. It is about cultivating our well-being by having a zest for life. Where in your life can you get really excited about going all in? We increase our hope molecules when we follow through on self-love and self-care.
Engagement, Relationships, Meaning, and Achievement - These are the practices that lead to flourishing. Be intentional. Commit to being fully present. Lean into each of these practices and allow yourself to be fully present and fully seen.
I'm fascinated with body language. Today's message is inspired by the social psychologist Amy Cuddy. Amy studies nonverbal behavior and her research dives into how we understand others through body language. She inspired the "power pose" Ted Talk - you're going to want to watch that.
This is all about you and what happens under the influence of kindness. How do we build bridges, build trust, and bridge the distance between ourselves and others? Though kindness. Tune into your heart. Kindness builds oxytocin. It keeps us young.
Meditation, Expressing or Receiving Love, Taking Enough Action in Things that give you purpose, Creativity, Getting Outdoors, Being Appreciated, Long-range Goals, Sweating (movement), Getting clear about routines and habits, and Service - all of these things can uplevel your genetic expression.
Tears are healing. I am so quickly moved to tears these days. Back in my teen years, I couldn't even force the tears. I was so defended. Life felt so heavy. Today I want to share the science behind the healing power of crying.
The power of forgiveness can have remarkable effects on our well-being. Holding onto resentment, anger, and resentment only serves to cause us more harm. When we choose forgiveness over holding a grudge, it is like unblocking ourselves from the pain that had been weighing us down. Not only do we free ourselves from suffering, but forgiveness also allows us to trust again, to move on, and to open up our hearts to love. Resentment can be a hard feeling to shake off but forgiveness brings us the peace of mind we need for a healthy life. Choose forgiveness, choose inner peace, and trust that you will find your way back home.
This is for all of us who can use a bit more resilience. Here are three practices to help you learn, adapt, and grow. It's all about Character, Contribution, and Connection.
I'm really excited about this research out of UCLA dedicated to spirituality and the positive effects that spiritual practices have in our lives.
Abraham Maslow said, “A musician must make music, an artist must paint, a poet must write, if he is to be ultimately at peace with himself. What a man can be, he must be. This need we may call self-actualization. . . . "
Today I want to talk about getting vulnerable, going all in, and risking love, risking being hurt. When we cultivate love, we allow the deepest of our souls to be seen. Nurture and grow love between all beings.
Presence is about being in the here and now, embracing our wholeness and presence in this world. Mindfulness can help us to focus on the present moment and break free from past pains that may still be holding us back. Through presence, we can recognize that we are enough as we are right now in this very moment - no matter what we have been told or feel sometimes. We can tap into the power of our true selves and shine with love, acceptance, and grace. By embracing presence and recognizing self-love, we open up a beautiful world of infinite possibilities.
When we give ourselves permission for self-discipline, we can lean into the appointments we set with ourselves, like prioritizing self-care and following through. Be a witness to loving yourself with self-discipline and self-care.
Ikigai encourages us to lean into the meaning of our lives by connecting our values, needs, aspirations, and skills so that we can find purposeful work. It is through this understanding that we can discover our own ikigai and create an impact on the world that is bigger than ourselves.
Just like you..... I feel so many emotions that call into question my commitment to myself and my belongingness. Allow this community to help you to heal. Reclaim and own your story. I am so grateful for the time we have together.
Smiling is an incredible tool we all possess and can be a powerful act to positively affect our moods, health and relationships. Unleash your smile today and see how it will change your life for the better!
Studies have shown that smiling not only has psychological benefits, but physiological benefits as well. Smiling triggers oxytocin, a hormone associated with positive emotions and stress-relief, which in turn can lead to improved longevity. By starting each day with a smile, you can take advantage of oxytocin's protective effects and increase your overall well-being.
I've been studying happiness for decades now, but a recent feature on one of my favorite weekend shows, CBS Sunday Morning, featured Robert Waldinger, a true expert on happiness. You can catch his Ted Talk here which has garnered over 23 million views: https://youtu.be/8KkKuTCFvzI
Happiness doesn't come from making a lot of money, having a perfect physique, the coolest car or largest home. True happiness comes from developing and maintaining meaningful human relationships. Write down the name of one or two people that you could call at 2am or anytime for any reason. Give thanks for that person or those persons every day. They are your key to happiness.
Arambhashura, "A Hero at the Beginning," in other words, this is about being energetic or bold only at the outset. The average person who sets an intention for the New Year has lost his/her/their way by February 2. We have an opportunity to change this statistic.
More than 75% of our aging is influenced by lifestyle. Telomeres, the caps of our DNA, may hold the key. Longer telomere length is linked to longer life and greater life expectancy. I'll share how to help lengthen and strengthen telomeres and live a life of purpose and fulfillment.
Today's message is inspired by the stoic philosopher, Seneca. Pretend today is the end of your life. Postpone nothing. Let us live whole today. Wake up. There's work to do.
What is the vision you are holding for yourself? Do you know how to set your intention in action and make manifest the principles that help you realize your goals? Write down your goals and intentions every single day - there's a place to begin.
The three words that continue to give me permission to believe are, "I Love Myself." This isn't about narcissism, this is about potential and possibility that wants to be realized. Today I want to take you through 4 practices/principles to steward us through the New Year.
This is a beautiful time for self-recognition and self-reflection. A time to look back as much as it is a time to look forward.
Today's message is inspired by Howard Thurman, American author, philosopher, theologian, mystic, educator, and civil rights leader. Take this message with you into the new year and be a beneficial presence for all around you.
Gandhi said there is more to life than increasing its speed. Now is the perfect time to release the race and embrace a pace of grace.
This is all about the power of oxytocin, as we've talked about before. I want to encourage you to set an intention to realize your potential. Engage in touch, encouragement, laughter, movement active listening, and movement and your self-love will grow as a result.
Have you ever been told you wouldn't succeed if you went for your dreams? Are you ready to set some lofty intentions for 2023? Ask yourself what makes you come alive. Create a level of living and loving that represents your life purpose.
Choose the path that surpasses yourself. Nurture the length and strength of your telomeres through kindness, generosity, conscientiousness, grit, and self-awareness. Let go of pessimism and hostility (unless you want to shorten your lifespan).
Our planet has officially reached a population of 8 billion people, yet loneliness remains exponentially high. Air pollution is increasing our risk of death by 5%, obesity rates continue to climb. Yet there is a solution - and it begins with you and I.
Show the qualities you are made for. Honesty, dignity, endurance, love, freedom, compassion - they are all made for you. You have the choice to be truthful, to endure, to be happy. Choose to be kind. Choose to be gracious.
The power of intention is real. We can bring amazing things to our lives with intention. We can make those intentions become more realized. It's that simple.
This is all about forging a path that speaks to hearts knowing. It is about establishing a connecting and trust with yourself. Pay attention to the good that you do every day. Self-efficacy is one of the most powerful ways to build mental health.
Napping is a beautiful form of peaceful protest. It helps with hormonal harmony. It helps lengthen and strengthen telomeres. It helps increase collagen production and decrease inflammation. Napping is a great gateway to creativity.
In the United States, the average American consumes 90 grams or more of sugar daily. A study that took place over thirty years investigated the level of sugar consumption that impacts our mental health - that number is 60 grams and above. No wonder mental health is at a crisis point.
Today's message is all about leadership of the heart and having the courage to Be the Change. Here are three practices to help build resilience and courage.
When we feel hopeful we want to do things for reasons bigger than ourselves. Hope can be created through goal setting, mindfulness, and more. Believe that you have the qualifications to be a leader and a pollinator for hope.
Nature helps us re-acquaint ourselves with beauty, grace, and peace. Do a little bit of good in the world today. Make eye contact. Give hugs. Let others know that you SEE them. Giving kindness and love to others helps boost energy - ours and theirs.
"Dwell on the beauty of life. Watch the stars, and see yourself running with them." - Marcus Aurelius. What does the good life look like for you? Get fixated on what brings you purpose, grace, and joy. Stay connected to what brings you more life.
One of the most powerful practices we can do each day is to look within. What can you control and what can you release control of? Rather than trying to change a person or a situation, reflect on what you can do in response to the situation.
From Stoic philosophy - This is the very thing that makes up a happy and virtuous life. When we can reduce "the self" versus being a vehicle for the Divine to move through our "selves," we become a vehicle for love.
The power of love is real. Love really does win. Physiologically, physically, emotionally, spiritually - love is the elixir that will lift up everything.
"Love is an adventure and a conquest. It survives and develops, like the universe itself, only by perpetual discovery." ~Pierre Teilhard de Chardin
Amori fati = Love of Fate. Fate comes our way whether we want it or not. We get a chance to forecast what comes to our life. Much of our life is predictable. What are you willing to curate in your life that allows you to love what you have? Decorate your life with real friends, not deal friends.
This is all about the intensity of exercise in relation to life extension. Two minutes of vigorous (intense) exercise, equivalent to just 15 minutes per week can cut overall mortality risk by up to 40%. Raise your vigor, your light, and your vibrancy with high-intensity training!
Nostalgia, music, connection, and memory help us stay connected to what brings us joy, peace, and love. Transmit a sense of love, connection, building bridges, and positive energy simply by surrounding yourself with images of those you love and connecting to a shared song.
What is the most powerful way to stay motivated? Motivation comes from within - from ourselves for ourselves. Studying the brain and what lights up during motivation revealed that by feeling good about ourselves, we step up and take better care of ourselves.
There are so many different hormones and neurochemicals that are released when we listen to sad songs that are deeply personal to us. Emotional resilience is fortified and a deeper level of intimacy can be formed with a loved one. They open the channels that allow grieving to come.
Aristotle coined the term, Eudaimonia, which means full alignment with one's deepest values. Show up with conviction and live your deepest values. Eudaimonia helps us mentally, emotionally, and spiritually.
Are you choosing drama or your dreams? Discipline is the channel to freedom. The more we lean into what we love, the more we give ourselves the freedom to choose a life we love. Choose a path of dharma.
This is all about leaving the space that is comfortable and moving into the space that is true. Don't be afraid to stand for principles and experiences that are yours to fulfill. We have the role of modeling permission and standing in our truth.
Who do I want to be in the end? That all depends on how I choose to live today. I want to be fully awake, fully present, unafraid. We're not heroes at the beginning. We are heroes at the end of life - because we were present to what truly matters each day. Stay awake. Be present for life, for those you love.
Einstein said, "The measure of intelligence is the ability to change." No change means no growth. Make sure human interactions are the fulcrum of all that you do. Allow your genius and eccentricity to shine.
There is a subtle sadness when we find ourselves playing a role that we no longer are. Epictetus encourages us to examine and uphold the standard we set for ourselves. Are your actions consistent with your dreams and desires? Love yourself into your highest potential.
Self-love is at the root of social activism. When we love ourselves, we naturally want to extend that love to others. We see the interconnectedness of all beings and we feel called to protect and defend those who are vulnerable. We become the change we want to see in the world. We show up. We can't help but want to be a part of the solution. Let's be better at being good humans. The world needs us now, more than ever.
Mayo Clinic experts say that gratitude may be one of the most important factors in achieving optimalism. Expressing gratitude has been linked with better physical health, improved psychological well-being, and increased resilience in the face of stress.
It is time to get out of our own way. Remember how much power you have to change your mind, your body, and the world around you through your living example of gratitude and thankfulness. When we do this, our hearts respond immediately. Blood pressure drops, oxytocin increases, and endorphins flow. Our bodies become calmer and our minds more clear. From this space of peace, we can make better decisions for ourselves and the world around us.
We all have those days where we feel like we can't get out of bed, let alone face the day. We're tired, cranky, and just overall burned out. It's easy to see kindness as a waste of time in these moments, but new research is showing that even small acts of kindness can make a big difference.
Whether we're facing economic uncertainty, geopolitical turmoil, or any sort of adversity, keeping love alive during times like these can feel like an uphill battle. At the same time, though, there are certain things we can do to build oxytocin levels and strengthen our relationship with those we care about. One key is to cultivate a spirit of trust and empathy. By being unconditionally accepting of one another and considering each other's points of view even when we disagree, we can help build feelings of intimacy and connection. Another important step is to show compassion towards each other in difficult moments. Whether it's through warm words or supportive actions, practicing compassion can go a long way in helping us weather tough times together. And finally, perhaps most importantly, it is crucial that we make time for each other amid the chaos of everyday life. Whether this means setting aside dedicated "quality time" for one another every week or simply carving out quiet spaces for talking and listening as needed, prioritizing connection and staying attuned to our partner's needs will help keep love alive through even the toughest periods. With these strategies in place, may our relationships thrive now and always!
We often find ourselves spinning our wheels, getting nowhere. If we want to change the things in our lives that are within our control, we must first take an honest inventory of what those things are. This is the first step in making any lasting change.
Kindness is a source of strength. It can help us overcome difficult times and challenges. When we are kind to others, we are also being kind to ourselves. Being kind has a host of benefits that are supported by science. When we are kind, our brain releases oxytocin, which is sometimes called the "love hormone." Oxytocin has been linked with lower blood pressure, reduced stress levels, and increased feelings of happiness and well-being. What's more, oxytocin has been shown to boost immunity and even help to slow the aging process. And it's not just our own health that benefits from acts of kindness. Kindness also fosters trust and cooperation, which are essential for any successful relationship.
A type of Buddhist meditation, Metta meditation is based on Pali. "Metta" in Pali means good energy and compassion for others. The practice is also known as loving-kindness meditation. Living-kindness meditation may actually help lengthen our telomeres. Telomeres are the caps on our chromosomes that protect our DNA from deterioration. A study published in Frontiers in Psychology found that people who regularly practiced metta meditation had longer telomeres than those who didn't meditate at all. Metta meditation has also been shown to increase levels of oxytocin, the so-called "love hormone" that plays a role in social bonding, trust, and attachment.
Metta meditation is a practice that can be done anywhere, anytime. All you need is a comfortable place to sit or lie down. You can close your eyes if you like, but it's not necessary.
So many of us have worked on things in our life that we needed to keep to ourselves until it was ready. Maybe we were worried that people wouldn't understand, or maybe we thought they would judge us. But the truth is, when we keep our work to ourselves, we're not giving people the chance to help us improve it.
In the past I've talked a lot about ways to enhance our gene expression and longevity. But you've reached out and asked what are some things that may hamper longevity? So today, I'm going to take about ten things or ten habits that can have a negative impact on gene expression.
I often hear from listeners that they turn to prayer and ask what my prayer practice is. I have shared this with you in the past and today I will again talk about the power of prayer and its ability to augment the opportunity to see ourselves as more possible.
There is always the possibility for change and growth, no matter where you are in life. If you find yourself in a relationship that is no longer serving you, have the courage to end it. It takes authenticity and strength to live life on your own terms, but it is so worth it. When you are true to yourself, you can attract relationships and experiences that are in alignment with your purpose. Every day is a new opportunity to create the life you want. Choose possibility. Choose authenticity. Choose YOU.
Today's message is all about aging gracefully. It is about embracing and applying wisdom daily. Lean into self-awareness, wisdom and what you know is true. Take responsibility for your life thus far.
10,000 steps a day is a great health goal when it comes to heart health. New research shows that this same amount of steps significantly decreases our risk of dementia. And getting in 10,000 isn't really too difficult. Thirty minutes of brisk walking will reduce the risk of dementia by 60%.
Even when times are tough, it's important to remember that there are always people who are willing to help. Look for the helpers in your life, and be grateful for their support. You'll find that things will get a little bit easier with their help.
Real friends are those who care about you and your welfare, and not just what you can do for them. Deal friends are those who only want to be friends with you as long as you can offer them something in return. Aristotle ranked friendships according to how well the two people's values aligned. The highest-ranked friendship is one in which both parties share the same values and care about each other's welfare. The lowest-ranked friendship is one that is based solely on utility or transaction, with no regard for the other person's wellbeing.
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Self-acceptance is not always easy. We live in a world that is constantly telling us that we need to be better, do more, be more. But if we can take a step back and remember our true nature, we can find the peace and acceptance that we need. By connecting with our higher self, we can find the strength and courage to be who we are meant to be.
Sometimes it feels like we're caught between two extremes: self-improvement and self-acceptance. On the one hand, we're told that we need to constantly strive to be better versions of ourselves. On the other hand, we're told that we need to learn to love and accept ourselves just as we are. So which is it?
The truth is, we need a little bit of both. We need to learn to be kind to ourselves, to see our common humanity, and to be mindful of our thoughts and feelings. Only then can we find the balance between self-improvement and self-acceptance.
I do not wish to keep up with the pace of life. I want to be a masterpiece for what matters - purpose, meaning, presence. I am a human being, not a human doing. There's more to life than increasing its speed - here's how we add meaning and presence.
I believe what happens under the influence of Dharma allows us not to buy into the "drama" of life. Starting my day with all of the practices that I am sharing with you today allows me to tap into my purpose each and every day. Let go of the drama, claim your dharma.
It is no secret that our society is obsessed with productivity. We are constantly being bombarded with messages that tell us we need to do more, be more, and achieve more. This can often leave us feeling exhausted, overwhelmed, and like we are never good enough.
However, what if I told you that there is a different way? A way that is more sustainable, more peaceful, and more joyful. I am talking about the path of self-love and self-compassion.
Self-love is not selfishness. It is not about putting our own needs above others. Instead, it is about recognizing that we are worthy of love and care, just as we are. It is about treating ourselves with kindness, compassion, and understanding.
According to research by Kristin Neff, self-compassion may be the key to heroic self-acceptance. Neff defines self-compassion as “extending warmth and understanding to ourselves when we suffer, fail or feel inadequate, rather than ignoring our pain or flogging ourselves with self-criticism.” In other words, it’s being gentle and supportive towards ourselves in times of difficulty instead of harsh and judgemental. And studies suggest that this approach leads to more happiness, reduced anxiety, and greater emotional resilience.
Are you ready to enlighten and enliven your physiology, and increase your vitality, beauty, kindness, and love? Today I am sharing ten things you can do to enhance every aspect of your being.
Has anyone ever told you, "You have really good energy!" Good energy is a currency of possibility. Today I am talking about mitochondria, the powerhouse energy centers of our cells.
Meditation is a life-changing practice. Sitting is challenging for a lot of us, I get it. So today I am going to talk about five practices that can give you similar benefits, including, longevity, peace of mind, mental and emotional well-being, and resilience.
Perfectionism is an epidemic. It's often equated with shame and not-enoughness. Move into the student mindset. "To the beginner's mind, everything is possible (Shunryu Suzuki)." Let's adopt a beginner's mind!
When we integrate newness and discomfort into our daily routines (new environment, new peoples) we augment and increase our levels of happiness. It stretches us. It may make us uncomfortable. It also increases our emotional resilience and builds bridges.
How often do you find that you are comparing yourself to others? Brene Brown suggests that "Comparison is the crush of conformity." She goes on to say that comparison is trying to fit in and stand out - to be like everyone else, but better. Schedule time to go all in on your own craft.
Give yourself permission to have courage and discipline. Cut away all that does not matter. Give yourself to what has meaning. Demonstrate in dharma (purpose/truth), not drama.
Today's message comes from Martin Seligman, and it's about the power of self-efficacy. This simply means, doing what you said you would do, and being present while you do it. It's about following through and making good on your good intentions.
The world could be so good if we just loved one another. This is the great work of all of our lives. Broadcast hope, love, and moderate, delusional optimism. Do not acquiesce to the present state of average. You are not alone.
We need to dispel the myth that empathy is walking in someone else's shoes. Compassion is fueled by understanding. No one is immune to pain and suffering. Returning to self allows us to see others and respond with compassion and empathy.
Meaning is one of the most important things we can bring into our lives. Cognition, resilience, mental health, finances (just to name a few) - all improve under the influence of meaning. Give yourself permission to be deliberate and predictable with your life meaning.
What areas of your life have you worked on creating change and transformation? What were or are you no longer willing to postpone? As you look at your life today, is there something our community can affirm and hold for you? You deserve a life that you love.
We have an opportunity to re-assess how we want to show up fresh, with greater vision, forgiveness, and a chance to reassess relationships. Consider your relationship with yourself. Lean into worthiness, compassion, self-love, and not holding back.
What does it mean to be spiritual? Anything that brings you closer to your peace, your truth. And when you are living your truth, you have a greater likelihood of expressing love, purpose, vulnerability. Living in a state of human flourishing or eudaimonia is one way we lean into our spirituality.
Give to others with no expectation in return. When we are sharing openly and encouraging openly, our oxytocin levels go up. And with that our levels of trust, inclusion, and acceptance go up. Couldn't we all use a little more of all of these?
Did you know resentment, grudge-holding, and regret increase our risk for heart disease? They decrease the functionality of our immune system. These feelings increase our risk for anxiety and depression. They will shorten our lifespan. The treatment? Forgiveness. Empathy. Love.
Today's message is all about your personal credo, your personal philosophy. You have so much greatness inside of you. You are a great soul. Be like an onion, with layers and layers of greatness, waiting to be peeled back and discovered.
True belonging is the practice of belonging to yourself and to others. This is about being a part of something bigger than yourself in community, and also being able to stand by yourself. Love, belonging, and community are needs of all people. In their absence, we will suffer.
Are you putting your highest good out into the world? It comes down to decision-making. Pay attention to how you make others feel in your presence. Step back and be THAT courageous, that kind, that loving. Be seen, be open, be vulnerable.
Yes, today I am talking about sex, and more specifically, easy things to do that may help stimulate our libido. These will be food-based strategies, but as I'm sure you know, much of sensuality and sexuality have to do with health and vitality, so we need to keep that in mind.
Look around your life and notice what's possible. Is what you are presently experiencing an expression of all that you desire? Are you settling for mediocrity? Unrealized potential is a calling to something uncomfortable and leaning into the next evolution of ourselves.
Every morning when you wake up, put yourself in a place of reverence. Open up and receive the blessing of nature. Move into the power of awe that allows us to exhale.
The human soul wants to be seen and heard. As an empath, it is natural to be compassionate. When we see someone hurting we want to go in and "fix" them. Today, let's consider being a simple witness, to yourself and others.
Emotional rawness is really coming up for me these days. I am more easily brought to tears. And under the influence of tears, there is great good happening beneath the surface. Emotional detoxification, cleansing, and releasing of stress are just the beginning.
What are you here for? What gets you up in the morning? This is all about getting caught up in the stuff of love. Re-engage with the sacredness of life. Do not let go of the high watch.
“For there to be art, for there to be any aesthetic doing and seeing, one physiological precondition is indispensable: Rausch. Rausch must first have enhanced the excitability of the whole machine: else there is no art.” (Twilight of the Idols, Nietzsche)
There have been some dark, dark days in my past. My worthiness and sense of self were very diminished. We are in the midst of deep spiritual growth and truth finding. Do you, do we, have enough courage to stand in our truth? It is essential to find our truth and help us to rise through the darkness.
Decreases in stress, heart attacks, and depression happen under the influence of time off. Time off helps improve intimacy and connection with your partner or spouse. And sleep improves when we take time off.
Who we decorate our lives with has a profound impact on many areas of our lives. Ask just about any "successful" person you know; chances are, they have a mentor. Look to people who hold wisdom, expertise, character, charisma, and integrity, and be like them.
Sometimes we need to just step away so that we can come back to ourselves. Brene Brown says, "Where perfectionism exists, shame is always lurking." Perfection gets in the way of our success. Perfectionism kills curiosity.
Practicing Contentment is all about already having what you already need. It's not about the things that we typically "chase" in the West. They call that the "hedonic treadmill." It's that "never enoughness." Happiness has nothing to do with running after anything.
Allow your light to reflect back to you. Hang out with people who love you, who hold the light for you, who have good manners, and who cheer for you and your purpose. Prioritize pleasure. Prioritize joy. Reward yourself for trying.
Carl Jung said, "Only the paradox comes anywhere near comprehending the fullness of life." Brene Brown shared that "during these challenging moments of dissonance, we need to stay curious and resist choosing comfort over being courageous." I'm going to add to these ideas.
On those mornings that you struggle with getting up - think about this - are you awakening to the work of being a human being? The things you were put on earth to do are the very things that help you rise and shine and get after it.
Think about the one, two, three things, that are your non-negotiables. What gives you hope?What balances out your life? What rituals help you keep your lights on and fortify your journey?
I hope you go all in - to life, to dancing, to loving. When we add dance to our daily life, we actually light up our brains, improve heart health, and brain health, and support us metabolically. Increase your joy, increase your longevity, and keep on dancing!.
Today I'm talking about the benefits of: Meditation, movement, life satisfaction, creativity, decorate your life with people who build you up, putting forth long-range goals, having non-negotiables that help you push your boundaries, selfless service.
It's time to live up to ourselves. Our life's work is already inside of us. We need to step into ourselves. There are personal practices that will help us get there. Fuel your mind, body, and service and give yourself permission to step into the purpose of your highest knowing.
A ritual of self-care is incredibly powerful. My non-negotiable morning list becomes more and more important every year. Keep your light on. Protect your own good in all you do. It's your job every day to make sure that it has enough fuel and that it does not get snuffed out.
It's summertime and sometimes that makes sleeping a bit more challenging. Have you tried sleeping naked? Not only does sleeping naked possibly help get better rest, but it helps with metabolism. Sleeping naked can increase oxytocin and melatonin levels, improve circulation, and improve self-acceptance.
What does it mean to be spiritual during these times? We're living in sympathetic dominance - triggered, stressed, wound-up. Today I want to talk about some ways we can introduce more mindfulness into our lives.
This is all about moving from unpredictable to predictable. Exercise, food, thoughts, kindness, and authenticity are all areas of your life that are fairly predictable in terms of how they make you feel.
Today I'm talking about lifestyle and dietary measures that we can take to decrease our risk of Alzheimer's disease. Yes, I'm talking about what we eat, how we move, AND meditation - and how we can reduce our risk by up to 60%. Put yourself first on your "to do" list.
Nature is so amazing, so beautiful. How present are we when something tragic happens. Nature can teach us the power of love. Love always wants to win.
Laughter increases our natural killer cells to support a stronger immune system. Laughter helps lower stress hormones like cortisol and helps decrease anxiety. Laughter helps us live longer and stronger.
Creativity, divergent thinking, cognitive flexibility, focus, and productivity are all boosted under the influence of dark chocolate. Dark chocolate has lower amounts of sugar than milk chocolate. Sugar can crush creativity, focus, and actually decrease mood.
When we build high-oxytocin cultures, we build success, longevity, and happiness. When we have high oxytocin, we tend to have greater agency in our lives - that is more freedom and autonomy. Most of us are looking for greater autonomy in our lives. Let's build a company of heart - together.
The way we show up at work may look a lot different than it did a few years ago. There is an opportunity to apply greater efficiency with fewer hours of work - leading to greater peace and less cognitive decline. How we structure our day when it comes to work has a huge impact on everything.
Today I want to talk about a mindfulness practice, done in three steps, that will help unlock positive gene expression. You can do these every day, starting right now.
This is all about leaning into possibility. It begins with purpose. Your hunger feeding the world's hunger. Next comes passion. This is what gets you up in the morning. Next comes principles - an opportunity to take your values, and live them. And finally, practice. Lean in.
Movement, meditation, prayer, and deciding that I would never abuse substances again are what led to my sense of personal peace. I want everything to be transparent. I want everything to be personal and vulnerable. This has become my healing experience. It's a practice. It's purpose.
There is no such thing as getting it all done. Potential is energy. It's being fully open to what you want your life to look like. It's about presence and opening to possibility.
We learned a lot during the pandemic. We gained more tolerance for relationship drama and we learned when relationships were no longer serving us. We let go of things that were not serving our purpose. It's time to embrace being seen. Be kind to the person in the mirror.
Purpose doesn't have to be some "lofty," "amazing" feat. AND, purpose doesn't come down to changing the world. It may be as simple as being present for one person.
Hugging (consensual hugging) has a plethora of life benefits - from lengthening our lives, to helping us manage our fear, joy, grief, and happiness. There's no upper limit to the number of hugs we can doll out or receive each day, but one 5-10 second hug or a full 20-second hug is phenomenal.
Mediocrity has come to symbolize a state of dwelling below our human potential. Today I am sharing five ways that we can climb out of the valley of average, into purpose, presence, and ultimately, our best selves.
When we follow up high-intensity exercise with affirmations, we build common humanity and see the world with fresh eyes. We close the gap between ourselves and others. We see others with eyes of curiosity, hope, openness, and love.
In a world where you can be anything, be YOU. Be authentic. Let go of anything that keeps you from being your true self. We are emotionally and cognitively better off when we are true to ourselves. Authenticity is deeply spiritual. Live your truth.
Allow yourself to fully take in and experience all the powerful benefits of gratitude. The more we walk through life with a sense of gratitude, the:
- better we sleep
- healthier our heart
- greater our self-esteem
- greater our heart health and immunity
And much more ...
How do you realize the things you want in life? Write it down (versus typing it in). Create and circulate greater abundance in your life. Think about the kind of success you deserve and you desire.
Work up a sweat. Think differently than everyone else. That is where extraordinary happens. Live your intention. We have an opportunity for divergent thinking.
Think of all the times you've asked for "a sign" to help guide you in your journey. It is time to put your ability to serve into deeper action. Increase your level of courage. We are being called right now to prepare for our greatest works of service. Be a beacon of hope.
Don't allow distraction and noise to distract you from the agreement you made well before you arrived on the planet. What does extraordinary look like to you? To me, it looks like being fully present in every moment - making the ordinary - extraordinary. Lean into the vibration of this moment.
Lean into the wind and enjoy the trouble of being fully alive. Don't be afraid to undo your best and give yourself permission to live. This is all about the ability to uphold yourself. Open to things that are uncomfortable. See them as a daily life vehicle for your awakening.
What helps us to sustain motivation? Is it weight loss, lowering cholesterol, looking hot....? Think again. sustained motivation comes from within; from how we feel to how our emotional well-being can be transmitted to and through others.
Purpose encourages longevity, emotional resilience, and positive mental health. It helps us to not experience burnout and overwhelm. Having a vision for purpose helps us to live our best versions of ourselves.
Use perfect words that do not hurt. Create more harmony with your words. Let's coexist better together. Abstain from rude and abusive language. Avoid participating in gossip.
Seneca, the Stoic philosopher, reminds us to set out wholeheartedly to welcome each day and make it our own. We must seize what flees. Do not get left behind. Take advantage of waking with the sun. Take time to expand your knowledge and your limiting beliefs.
Positive relationships are directly related to life satisfaction and disease prevention. Microinteractions, whether in the form of eye contact or an authentic smile, can elicit positivity and create a ripple effect throughout communities and beyond.
We've discussed this topic several times before, but I want to talk about why today is the perfect time to lean into some kind of experience that makes us go all in. When you know there is science behind an action, it gives you more confidence. See yourself through the loneliness.
How do you show up every day and serve? Stoic philosophy asks us to get really clear about what stands in the way of our purpose? Get really clear about our integrity. Move forward asking yourself, "How did I live as a good person today? How can I be a better human?"
There is an epidemic going around involving the Default Mode Network. This is where we begin and go through our days on automatic pilot. Rather, do one thing that you are fully present for that motivates you intrinsically. Begin your day with that. Begin your day with purpose and intention.
Kindness is the vehicle to progress. When you work on bringing more light and love into the world, you make progress in every area of your life. Take the focus off your ego and place it on others. Listen more. Practice radical self-care and loving-kindness towards yourself.
Without a doubt, the world is experiencing tough times and it's certainly challenging the mental health of many individuals and large communities - frankly, it's a tough time on the planet right now. I am sharing a few practices that help keep me sane, balanced, and prevent me from going dark.
Dedicate yourself to the practice of a brisk morning walk. Aging is an attitude AND a cellular process that we can disrupt with specific actions that we take. Let's see how we can optimize cellular aging to conspire for our best lives.
Fully open and allow yourself to get fully invested in your purpose. Look within and follow your truth. Honor your soul's knowing and your heart's calling. Self-awareness, self-examination, self-determination - let them guide your way.
Doing the deep work of self-love and self-compassion is well worth the effort and intention. Our hearts are healthier, we live longer ... all under the influence of love of self. Love yourself right where you are and grow yourself into who you want to be. Lower stress and anxiety.
How do you bring forward your return on intention? What about your return on ingestion? Let food be your medicine. Let food be your intention. Allow food to serve you and give you an opportunity to be your very best self.
The majority of us have noticed that we are either near to breaking or our mental health is more challenged than ever. We've been stretched thin. Here are 5 things that you can do to help rededicate your life to intentional well-being.
Here are three things that are going to help you build energy all day long and help you live a longer, healthy life. It basically comes down to food, movement, and....napping. Lose the sugar. Sugar depletes energy. Eat nuts and seeds. Take a great nap daily. Don't skimp on the workouts. Encourage lean muscle.
Give yourself permission to show up for the micro-moments in life. Purpose and meaning are critical for living a full and happy life. Purpose is our ability to discern and understand who we really are. What brings you that giddy sense of aliveness? Go do that. Be that.
We are a purpose-driven community. You are working at something the fate has called you to. You are alive to the dress that you serve. There is nothing more powerful than purpose. Bring your sacred sauce to the world.
There is a hyper-reactivity to everything that is going on around us. Today I am going to share a 4-minute solution to prevent that less than awesome reaction to common triggers.
The United Nations recently (however prior to the tragedy in Ukraine) released their latest happiest countries results and the U.S. actually increased its overall happiness rating. Helping others and the kindness of strangers are the contributing factors that lead to the increase.
Now is not the time to go dark - even though it feels like the world is very dark. Gratitude is an essential tool that will give us hope. Gratitude will help us build resilience. It will help our hearts to stay open, decrease inflammation and decrease physical and emotional pain.
I want you to find and express your smile. Maybe you are rediscovering your smile - post hiding under a mask. When we smile, we stimulate our immune system. When we smile, we release endogenous opioids - helping to decrease physical and emotional pain. So many reasons to smile.
Nature is powerful medicine. When you get just 20 minutes of nature, it serves you for the next several hours. Nature augments your well-being to decrease stress, and lower anxiety - nature never disappoints. Get outside for the best therapy there is. Embrace Mother Nature like never before.
The amygdala is having a renaissance with the current state of the world. I know this community (those who are reading or watching my messages) is an empathic community. So how are we allowing our amygdala(s) to hijack our chemistry, bringing us into states of fear, stress, self-protection?
Mind will take the shape of what you frequently hold in thought. Our minds can be colored by so many things. We have an opportunity to change the optics. Every morning we have an opportunity to start with a fresh slate. Mornings provide a time for possibility.
Salvador Dali said, "I don't do drugs, I am drugs." We have a pharmacy inside of us. Hormones, neurotransmitters, vitamins, minerals ... but we also have a dispensary of light and love. Today I am discussing how to access and activate our inner pharmacy of awesomeness.
Today I'm talking about the deep meaning of certain practices that will help bring more happiness and joy to our lives. Our inner atmosphere creates our outer weather. I've been saying that for many years now. Here are 8 practices that are contagious when we practice them with diligence.
What do you do under the influence of darkness, during these dark times. Some of us gravitate towards perfectionism, which ultimately leads to increases in anxiety, depression, and further isolation. We can respond with powerful positivity and move from a perfectionist to student of life.
Your mind will take the shape of what you frequently hold in your thought. There is room to grow. Room to embrace and curate a masterpiece called your life.
Today I want to share four things that can help you transition from human doing to human being. I understand that life is a lot these days. Stress is off the charts. And if you are back to commuting, it is often difficult to unwind from the stressors of the day.
I encourage you to just close your eyes during this message. Placed your hands over your heart and really hear what I want to tell you today. Just being who you are will circulate empathy, compassion, kindness, and increase longevity in you and others. Be your authentic self.
Comparison is the thief of joy. The qualities we are drawn to in other people have. nothing to do with physical traits. Hope and kindness take major precedent over what one may perceive as physical beauty. Kindness changes us. Hope inspires us.
Self-efficacy helps us to execute and act on intentions. It allows us to successfully navigate challenging times, decrease stress and anxiety, and increase possibility. Use the early morning minutes and hours to exercise and act on your best intentions.
What rituals never fail you? Meditation, self-reflection . . . Shine your sacredness in this world. Use the rituals of self-care, self-acceptance to reinforce your peace and purpose. Stand for love and common humanity.
Who loved you into the life you live today? Think about the people who have formed you. Remember to appreciate those people who won't and don't allow you to fail. Those who love you and help you feel possible.
This is about being a demonstration of possibility for others. This is the most important work of our lives. Kindness, enthusiasm, compassion, love, inclusivity, positivity, and possibility - curate and demonstrate all of it.
Today's message is all about activating your light and finding opportunities to practice self-love, connect to nature, meditate, get creative, and set long-range goals. It's about epigenetics, resilience, and making good on your good intentions.
A recent review of studies showed that between 30 and 60 minutes/week (that's 10 minutes/day roughly) is all it takes to nurture your muscles. Muscle is growth on every level - mental, emotional, physical, spiritual. Use it to raise awareness and confidence in yourself.
There is more than enough wealth on the planet to raise everyone out of poverty. No one has to go hungry. Do a courageous heart check and ask yourself how you can raise your current capacity of love, compassion, kindness, and giving.
In these times where we feel helpless, let's give ourselves permission just to be. Give yourself permission to NOT always know what to do. Have the courage to stand for the things you believe in.
Walking is a beautiful discipline. You can outwalk the darkness, the stress. Walking helps us to recenter and get back to the intentional living that we want to live. A walk outdoors (in nature) nourishes the adrenals. Looking up at the sky helps to build calm in our nervous systems.
A new study just came out showing that sleep quality is essential when it comes to making healthy eating choices that impact our overall health, weight, and longevity. Our level of awareness and self-acceptance thrive under the influence of a great night's sleep.
When we let things take over that are outside our locus of control, there are a few things we can do to come back to center. I know we want to show up in the world as peace. Meditation is one way of course to help us get back to ourselves. Self-awareness helps us recognize where our purpose lies.
Moving under the influence of grace, humility, and kindness, is one of the greatest predictors of longevity. it is a physiological predisposition to extending life. Humility is about humbleness but not dimming our life. Stand for something greater than yourself.
Inside all of us are some powerful energy transfers and transmuters. They are called mirror neurons. We can put them to good use by seeing others with soft eyes. Allow trust to beget trust and build bridges to really see one another.
Have you ever been told that you are eccentric? How did that feel? Did you feel like a possibilitarian? Deviating from conformity moving into possibility into the world of unknown - it's time for being a living demonstration of a life well-lived. Move away from the center and live with unusual zeal.
Now is the time to bring incremental optimalism into our lives. We will never be perfect. Perfection lies on the path. Our ability to show up for and embrace life comes down to increments - vulnerability, self-love, truth.
Grit is the way that we all need to face to pursue our purpose. Today I'm talking about things that help build grit. Some things may surprise you. For example, smiling - it's like a magic maker for grit.
Let's galvanize people and simply love. Be a bridge builder. We extend our own genetic activity when we do our best work. Move into a creative space and access divergent thinking. Spend time outdoors and take in nature.
Between early 2020 and now, loneliness has only increased. Along with that comes a 50% increased risk for early death and three-fold increased risk for stroke or heart attack. The solution begins with acknowledging how you feel, being vulnerable, and reaching out, beginning right here.
Today's message is about Eudaimonia - when we are living in full alignment with one's deepest values. Living your highest values and expression directly correlates to lowering inflammation and risk for overall mortality.
Today I'm sharing a message that I've shared with thousands of people over my course of clinical practice. Become a witness to your own beauty, your talents. Commit to being a little more awake to the good that you already are and that you already have.
Are you tired and wired? Gandhi once said, "There is more to life than increasing its speed." This is a favorite quote of mine. Mindfulness is one of the most beautiful and powerful practices we can bring into the world. This is all about gratitude and connection to the heart.
How is what you are putting in your body showing up with how you are out-picturing in the world? What is your ROI - your return on ingestion? Today I am sharing some nutritional approaches to building your bliss, increasing your happiness, optimism, motivation, energy, and mental fitness.
Perhaps you've had a similar upbringing as me, perhaps not. Have you allowed yourself to really feel and give yourself permission to let go of toxic shame? Shame is an addiction that weighs heavy on many of us. The antidote to that is "naming to tame" and letting go of perfectionism.
You do not need to be on top of all things at all times. I am simply suggesting that we be courageous enough to "not know" what's going on. But to connect deeply with our hearts' knowing. Be someone that others want to be around. It's that simple.
The opportunity for optimism begets hope. This is the number one quality of leadership. Underneath all of hope are love and possibility. There is a vulnerability like no time before. People are searching for heroes. People are searching for hope. Show it, love it, be it.
Today I'm talking about the meaning of words. It's about the word, genius, in particular. The word genius means "spirit power." The power of your spirit to come through you. And I'm sharing this from my personal experience with dyslexia and what I perceived early on as failure.
"We are at the beyond reason point of our evolution..." ~ Caroline Myss. Common humanity needs to come together to support and encourage one another. We need to find ways to come together and let go of personal agendas, where we are only after what moves our personal needle.
Begin with love as your prerequisite ruling principle. Allow love to be your primary "drug" and oxytocin the primary compound. Companies and communities survive and thrive on circulating trust and oxytocin. Commit to circulating love. Thanks to Sarah Gilks for the awesome t-shirt!.
Begin each and every day practicing kindness. I am sharing five elements of kindness and what happens under the influence of kindness. You'll improve and increase your happiness, and the joy of others around you. It is a heroic time to stand for kindness.
Returning to the place you got lost, choosing to be found and being authentically true to you.
True belonging is a spiritual practice. Do not betray your heart's knowing. Tap into the inner honing device that guides you to your tribe - a group that holds you, heals you, and hears you. Allow belongingness to guide you to your wholeness. Stand for your truth.
I'll admit it, I geek out talking about oxytocin. We know we can build oxytocin through hugging, connection, words of appreciation. And we know that higher levels of oxytocin contribute to heart health, inner peace, and longevity. But did you know you can also build oxytocin by eating certain foods?
Today I am talking about sympathetic dominance. It's that feeling when we're wired and tired; when we don't love ourselves and others the way we know we should. We'll focus on the vagus nerve, which controls how well we handle stress. Let's build resilience together.
Every single one of us has a. healing energy inside of us. It happens just by being present with other human beings. It happens with self-compassion, empathy, and being involved in the community. Show up. Make good on your good intentions.
Today's message is all about distinguishing between our drama and our dreams. How we live our lives says a lot about how much we prioritize inner peace. no matter what your story, dedicate yourself to your dreams. Elevate yourself through self-love and discipline.
This is all about moving from burned-out empath to empathic badass. I am giving you powerful practices today to support your empathic self and move you to a greater place of purpose and vitality. Get outdoors, break a sweat, engage creativity, set boundaries, and more....
There's a small town in Italy, Acciaroli, where residents enjoy a long, healthy, and mostly stress-free life. They have a large percentage of centenarians, residents that live at least to be 100 years old. What's the secret? You'll have to tune in!
Yes, today I'm talking about mindful movement again, and how it contributes additional years to our lives. But more importantly, it's when we combine movement with kindness or a kind disposition, that may reverse cellular aging by as much as 15 years.
This is a little bit about a "little bit" of movement and life extension. A daily slow walk is good - it's going to extend life expectancy. But twenty minutes a day of a bit faster walking may extend your life around four years. Take that walk into a slow jog, or a run...watch to learn more.
Only your own corrupt decisions can pollute your mind. Get clear about what is and is not within your control. Look around and see what's decorating your life. Does it contribute to your clarity of purpose or does it corrupt the truth of who you are?
If you're feeling tired, triggered, sad, exhausted... you're not alone. Uncertainty is all around us. This connects to a very important aspect of our mental health. The key is to look at where you have certainty in your life. Get really present with that. Grow your compassion and conviction.
Allow gratitude and empathy to be your superpowers. Gratitude is medicine that we can express to feel more possible. They help transform our sense of anger, pain, and sadness into possibility.
Your dharma is your high calling, your purpose, vocation. There are four things I want to share with you about dharma - it's something that all of us are here to do. Put your dharma into the world and karma comes back to you.
True belonging is the practice of believing in and belonging to yourself. Risk being seens. Find others right where you are. You are not alone. Hold the vision of belonging to yourself.
There is so much upheaval going around right now that I just want to root myself deeper into peace, purpose, and truth. I invite you to recognize where upheaval has taken you away from your truth. Why not just be love, in all conditions? Deepen your certainty through loving yourself.
You might be surprised to learn about what I'm about to share with you today. It's about how walking contributes to peace, hope, and a better state of being for all of us.
Perfectionism is not the theme for 2022. Friends, often time we mask our so-called shame underneath the guise of perfectionism. I'm here to change that perspective and give you another perspective on making 2022 the best year yet.
Circulate your goodness and expose yourself to love and kindness. Show up with your heart out loud. When you do this, you encourage the production and release of endogenous opioids - the ones we produce in our bodies - helping to decrease inflammation and kill pain. Let's come together on this.
Pursuing a high and mighty purpose may be your intention for the new year. The ability to persist in all odds comes down to willingness and autonomy; setting intentions that are deeply personal and bigger than us.
Some subtle ways we are suppressed is that we look t others for cues on how to act and how to believe. Don't be shackled by the beliefs of others. Give yourself the freedom to think for yourself. Live filter free.
How will you use your time on the planet? Live for something bigger than yourself. What if you put the finishing touches on your life every day!? Live a life fulfilled.
What are you carrying around that is no longer the truth of who you are? What versions of you are connected to relationships that no longer serve you. Come alive into your truth now.
Working fewer hours may actually be better for our health. Working overtime (more than 40 hours) creates inflammation in the brain. Twenty-five hours may be the sweet spot. It comes down to purpose and doing the type of work that truly engages your intention.
We have an opportunity to choose words and the way we speak to ourselves and others. There is so much room to improve all the "stuff" that is coming into our brains, our lives.
Never underestimate the power of a few people to change the world. How do you dedicate your craft in such a way that it wakes up the whole world? Create a new channel of energy and inspire yourself and those around you.
Here's a spiritual intervention to help you keep a high watch through the holiday season. Give of yourself to others. Here are five things that happen under the influence of kindness.
How often have you reacted or overreacted to something only to regret it a few seconds later? There is a space of grace that can happen every single day by doing one thing - for just four to six minutes daily.
It's easy to get swept up in what's going on in the world right now and fall into a state of lower vibration integrity. I'm talking about things like gossip, judgment criticism, dehumanization. It is so necessary to rise into unreasonable high vibration integrity - love, light, kindness, intention - and get really clear about what makes you come alive and what personifies love.
We have an opportunity in these next few weeks to release that which is no longer serving us. This is about connecting with the parts of ourselves that may be broken, or challenging. Let's put our energy into people and places that need our love, our heroism, our courage to heal and move forward.
Self-efficacy is all about belief in oneself, self-confidence, and a strong sense of self. Not everyone is born with a strong sense of self-efficacy. Efficacy can be developed and rewritten. Allow your life to become a service for others.
The number one motivator to exercise is simply this: feeling good. It helps you, helps me, feel more possible. And if you need more motivation than that, know that it starts with just one minute per day.
If you feel overwhelmed by everything going around you, it's time to lift your chin up and get back to what you know is true. Be aware of what you allow into your personal space. Decorate your life with people and places that lift you up. Own your truth. Do not give yourself away.
I love to call laughter "carbonated gratitude." I want to give you several reasons to laugh today. We use at least a dozen muscles when we laugh. Belly laughter is like botox - it lifts and circulates - bringing a youthful glow to your face.
Are you noticing that you are sitting more than ever? Are you tethered to your seat - literally? Movement is essential for our mental health and mood. I know the pandemic has us more stationary than ever, but it is important to step away from the screen several times a day. Get outside if you can.
There is a saying in Buddhism, samma vaca, that simply means, right speech. How do you distinguish between words that elevate others with love and possibility, versus words that criticize or deflate others? Here are four tenets to this practice.
Do you ever feel like your inner light can be dimmed if you pay too much attention to what is going on outside of yourself? There are four basic tenets or habits that every stoic philosopher needs to embody. If you are open to a philosophy that helps you shine your light, take this in.
Marie Kondo has inspired many of us to declutter. Clutter in your space impacts your mood for various reasons. Clutter has a direct relationship to inspiration and creativity or lack thereof. Let's dive deeper into this idea.
You don't have to sit still to connect with Spirit. This is about the beauty and blessing of being alive. There is suddenness in life. We hear a lot about "sudden death." Today I want to talk about "sudden aliveness," those "aha" moments.
Create a ruckus wherever you go. Embrace whatever makes you come alive. Go out into the world and express that out loud. You are an activist for love. Allow that to express in and as you.
When you think of a leader or someone you give your trust to, who do you think of? Leadership doesn't require a title. Humanity doesn't connect with titles. We connect with people who emulate hope. What do you hunger to bring into the world? Be hope, unleashed.
It's not always easy to show up and be the best version of yourself. We have edges that we push - on one side - the edge of fear - to the other side, the edge of ecstasy. Common humanity and being a beacon for others lie somewhere in between these edges.
It's time to recognize that you are a force for change. Who you are is a superpower. Be that beacon. Stand up, stand out, shine your light. You are more than worth it.
Did you know that around 80%-85% of our over 45 thousand thoughts/day are negative or based in fear? And that of those thoughts around 90% are repeated thoughts, which control our beliefs. Today I am sharing three words that are one of the most powerful ways to disrupt limited beliefs.
It's truly amazing what prayer can do for us. This is about setting an intention and affirming who are you are. Setting healthy boundaries, inviting in optimum relationships.
Is there a time in your life when you gave your power away? One of the most important practices that we can do to help heal all of our histories, is forgiveness. We house memories that we have said or done or WISH we would have said or done, but we can FORGIVE. Forgive ourselves.
Picture exquisite peace and success and as your life right now. This is all about willpower and willingness. Whatever we seek in our lives comes from dedication, perseverance, and fortitude to stay convicted to our path and purpose.
This message is coming in hot. And this comes from my hero - from a time when I was about twelve years old. It is so important to surround yourself with a positive mentor. Live your full expression.
Too many of us hold ourselves hostage to love. We may feel like we are not worthy or we don't measure up to our own expectations. Be present for the good that you do. This is self-efficacy. Slow down to recognize how good you already are.
I've been thinking a lot about love lately. Do you ever wonder if love will truly win again? I believe it will, and it begins with you and I. Hold the space for grace every single day. Live the oneness. Be the light. Overwhelm with love. Overcome the darkness.
If you want to change society first you must change yourself. I'm guessing you've heard that (or something similar) before. Look at your life and where limiting beliefs may be holding you back. Stand openly for the truth. Be a catalyst for love and compassion.
Before you shy away from today's message I want to say that this is NOT about religion. It is more about ritual, creating family traditions, and taking a few moments of gratitude and grace before you to jump into that big bowl of pasta (or whatever you may be eating).
What unfinished business do you have? Where have you got healing work to do? What words have been left unsaid? We are all up against these questions. Take in stock in how you are living. Where have your fulfilled your intentions and where have you fallen short. Take action on living today.
There are many things that happen in life that we could not predict. What we can predict, or control, are the intentions that we set for our lives. Setting intentions through affirmations, visualization, affirmations, prayers, and writing build important neuropeptides that set us up for success.
I am immensely passionate about nutrition and the connection between what we eat and how we function - mentally, emotionally, and spiritually. I will confess my love for dark chocolate and explain how and why it can be an essential part of a healthy diet.
Today's message is all about self-acceptance and the key to happiness. Underneath all of the science, what it comes down to is living our truth. The research is science-driven, of course, but the message here is spiritual. Look around your life and decide to choose self-acceptance and happiness.
How you show up each moment is how you present yourself to the world. Search for beauty in the ordinary. Lean into every bit of life. Stay awake amidst the distractions. Speak kindly to yourself and others. Designate the practice of your life to being present.
Today we are taking a deeper dive into the idea of social connectivity. We are a community that thrives on the consciousness of service. Serve from a place of purpose, meaning, and courage. This is what drives humanity forward. Show up heart-first.
It's harvest time and I'm not just talking about what's in the garden. I'm talking about mental health and how we can optimize our health through not just the Mediterranean Diet, but in choose primary and secondary foods that nourish our bodies and our souls.
Have you ever been told, "you don't have what it takes"? What do you do when everything falls apart; when it feels like everything is conspiring against you? Follow a lead that is bigger than you and trust. Don't be afraid to love into yourself. Life is for learning, healing, and growing. Take a mystical approach. Spirit is not held by precedent.
This is all about living a life with depth. Stand for the things that are most important to you. Don't leave the planet wishing you would have loved your life more. No regrets. Open all the way - until your fuel is spent.
I am possible. I stand for truth. I am on purpose. I shine my life. Every morning we have a window of opportunity - the hypnotic window. When we use this time to affirm the truth of who we are, two reward systems light up in our brains.
Today's message is for the haters. That's right, I am talking about hate and how to be a force for love and possibility. Be prepared to show the haters where they are going wrong. Hating and haters have been around forever. Our job is to continue to stand up and show up for love.
Something miraculous happens when we step into the experience of self-love. We drop the ego and step into the truth of who we are. Here are five intentions that we can use to activate self-love.
Do you believe that loss of lean muscle mass is inevitable due to aging? Well, today I am going to convince you that it is never too late to build muscle - AND - the reasons why this is so important.
Have you ever been totally psyched about a workshop, a practice, or some kind of personal development journey only to find that your enthusiasm wanes shortly after you get into it? This is all about the importance of follow-through and the beauty of the plateau.
Do you find yourself scrolling through social media or watching the news and it triggers something within you to want to "fight back?" Maybe it triggers a nerve, a sensitive point that gets your blood boiling or brings up an old issue. What if instead, it activated something positive within you?
There is a power in rhythm. Keep the beat to the rhythm of life. There is an opportunity every day to align with the rhythm of life. This is all about connecting to the circadian rhythm and how to best align with it.
I've been thinking of ways to "package" human potential. This is all about human potential broken down into three components - body, mind, spirit.
As a collective whole, we appear to be overwhelmed by the state of today's affairs. Today I am actually talking about happiness but from the perspective of an 80-year study that comes out of Harvard. This is all about deep social connection.
Today's message is all about mindset and success. How can you create more impact on the world? How can you continuously have a growth mindset? It's critical to continue to grow, be curious, push edges, and our willingness not to be afraid to fail.
0Do you ever find that you need to self-preserve? Self-preservation requires a commitment to self-care. It requires empathy. Today I'm talking about curating your environment, reading the room, and prioritizing self-care.
I have been getting a lot of questions on this topic so today I want to share four things to help you get your world together. First, it's all about letting go of the drama "out there." Work towards independence from groupthink. We have the power to choose what and who we surround ourselves with.
Resilience. Growth mindset. Challenge. When we are open to growing and evolving into more, we tend to have greater happiness and resilience. Get outside of your comfort zone and come alive.
This is all about grit as a spiritual practice and how we can easily build grit. Unshackle yourself from that which you no longer stand for. Begin with self-forgiveness, self-compassion, and self-acceptance.
This is a beautiful invitation to do something that is so easy to do, and so powerful. This one thing will change your life and grow your business. It's all about expressing appreciation.