A Blank Canvas Meditation

The new year presents an opportunity for you to look at the path ahead as a blank canvas. You may find life's events clear your path to create on other days throughout the year too. This meditation helps you tap into your inner knowing or creative voice removing the influence of ego.  Ego is often driven by fear, greed or negativity.  Honoring My Spirit and Recognizing My Ego shares how to differentiate the two.

Feel free to read the meditation shared below or listen on YouTube.

Find a comfortable position that you may relax in.  It may be seated or lying down.  In whatever position you choose, reduce the external stimuli by closing your eyes.  Begin to follow your breath as it moves in and out.  Release any thoughts, worries, concerns or to dos with your exhale.  Breathing in and out, soften your body.

Using your mind's eye, imagine looking out the window to see a beautiful, wintry scene.  The snow is falling,  slowly blanketing the Earth.  White snow resting softly on the brown tree branches.  The ground cleansed by the thick layer of snow.  Your eyes delight in the vast space covered in white.  A blank canvas lay before you.

As you continue to take the breath deep into your body and completely release it, become aware of the voice within.  It may be quiet, soft or loud.  It may not be heard but felt instead.  Your inner voice may need time to come out and or share.  As you rest your attention within, you may find it comforting to place a hand on your heart.  Your breath freely flows.

A blank canvas lay before you, what do you wish to create this day or in the coming days/year?  Listen.  Don't be concerned with answering but rather listen to what comes up.  What is your spirit's priority?  Listen.

Rest in this listening space for... you'll know when it's time to stop.  Your inner voice will tell you.  Be kind as you come back to your space.  Gently move your body.

I encourage you to jot down notes from your experience.  Don't worry if nothing came up.  Your willingness to listen may open the door for your voice to speak to you throughout this day.  You may even try this meditation again at later time.

May your creation be inspired by grace and guided by love.  Namaste

SMART Goals

It seems the media has taken hold of the New Year's Resolutions and dashed them before anyone has begun. There is article after article outlining the statistics of what type of resolutions are made and how long people stick with them.  Don't let this stop you; make a better choice and plan for success. Successful individuals find SMART goals help them reach their intended outcome. SMART goals are:

• Specific. Define the specific goal, along with the steps you are going to take to achieve it. Answers the question—Who? and What? 
• Measurable. Choose a goal that is quantifiable. The success toward meeting the goal can be measured. Answers the question—How?
• Action Oriented. Devise a plan for reaching your goal. Anticipate bumps, know what obstacles may come. Identify ways to work with and around them. Recruit help.
• Realistic. The goal set needs to be within your ability. That doesn't mean it should be easy; pursuing it may push you out of your comfort zone. But the goal itself needs to be potentially achievable given your current lifestyle, time and effort you are capable of investing. Remember that what is right for you may not be right for another and vice versa.
• Timely. Set a timetable for your goal and for each step that will take you there.

A SMART goal clarifies exactly what is expected and the measures used to determine if the goal is achieved. Examples of SMART goals:

• I will incorporate 2 sessions of 30 minute cardiovascular exercise into my week. On Sunday, I will set ’Cardio Appointments’ in my calendar for these sessions. If I cancel an appointment, I will be sure to commit to another with the change in my calendar. 
• I will journal what I feel emotionally and physically before and after I eat. I will also document what I eat and when. I will carry a mini journal and pen with me. If I am eating without a journal present, I will type these details into the notes on my phone. I will add these notes to my journal by the day’s end. 

The IT department I work in is already buzzing with individuals deciding to "eat healthier."  Be sure you don't fall into this black hole. Set yourself up for success by taking the time to plan... make your goals SMART.

Be Joyful

This time of year our attention is often pulled to material happiness and external validation but joy truly comes from within.

I read an article that suggested using the mantra, "Happiness is within."  As I rest on the table for an acupuncture treatment, I repeated that sentence over and over.  I was feeling horrible that day and it showed.  The acupuncturist came back and said I looked bright and at ease.  I shared my mantra.  He wasn't surprised.

Mind over matter.  Good words not only feel nice but have the power to heal.  And intention... well you know I believe.

I pray that as we enjoy the festivities, family and friends that we not be saddened, angered or distracted by our external needs but nurtured by the joy within.  May you share words from your heart and act with love.  May your joy warm and inspire all who cross your path this day and everyday.

Celebrate Today

The Mayan calendar ends today causing many to interpret that as the end of the world.  We're here... we made it.  Not without hardship, struggle and fear.  Perhaps those feelings weren't from the "looming" end but from life itself.  This adventure takes us up and down and sometimes knocks us on our butt.  We have a choice - stay there or get back up.

Is it possible to feel the elation of joy, happiness and love without the feelings of pain and sorrow?  Would we be truly living if we moved through life numb and distracted?  I don't think so... we'd be going through the motions void of gifts so graciously given to us.  So let's feel it all.  Let's take the bad and embrace the good.  Let's pick each other up with words, smiles and hugs.  Let's be open to receive and share.

Today... it's the end of running and hiding.  It's the end of thinking we're not good enough or worthy of joy.  Today we let go of the fears and move past the distractions.  Today we jump on and enjoy the ride.

Join me in celebrating today by shining your light for all to see.  A candle loses nothing by lighting another candle.  As today's winter solstice marks the coming of light, let us welcome this light into our hearts fueling the flame the burns within.  As Christina Sell said, "Shine brightly.  The world needs you."

More Than a Happy Belly

One way to my heart is through my belly.  Each meal serves as a source of life giving energy.  Mental clarity and weight control are a few other benefits of a wholesome breakfast.  I have been mixing it up in the kitchen and hope you’ll find my new favs mouthwatering or inspiring.  More recipe ideas can be found on my Pinterest Yummy board.

• Pumpkin Quinoa Breakfast – Super easy, nutrient rich, full of flavor and you can make it the night before.
• Eggs & Sauteed Veggies – Mix and match these veggies: peppers, onions, mushrooms, spinach, cabbage, bok choy, green onions, chard, chives and avocado.  You can even toss in a lil sweet potato.
• Breakfast Burritos – Add a sprinkle of cumin and red pepper flakes to your scrambled eggs and or veggies then throw in a tortilla.  The spice kicks it up a notch without the need for extra salt or cheese.  The veggies can be leftover, cooked or raw.  You can even buy them cut at the store fresh or frozen.
• Quinoa Flakes – I like to add 2 teaspoons of coconut oil per serving for a little extra flavor.  Fresh mint leaves also add to this belly warming breakfast.    

Breakfast does more than make my belly happy.  It begins my day with love and intention.  When I take the time to prepare and eat a meal in the morning, I honor my need for nourishment and ground myself in peace.  May you savor your next breakfast in the company of family, friends or in your own quiet meditation.

A Letter to Your Spirit

Unconditionally... that's the love that is embracing every inch of you.  It will warm you; if you let it.

You are never alone.  Emotions may be tough; soften within.  Like a fish glides in the changing water allow yourself to flow with the changing current of emotions.  Be fluid in your thoughts, needs and actions.

Life will be better than you ever imagined.  

You are a beautiful gift that has yet to be fully opened.  The grace you are bestowed with goes far beyond the ages and deeper than your heart.  Your true beauty comes from what lives inside.

Think abundance... You have all that you need.  Say that, "I have all that I need."

Shine brightly my friend.  Allow others to see and be guided by your light.  It's there and it's brilliant.  Begin to share with your smile, then your words.  Your inner fire, a beacon for happiness never dulls.

Things I Learned From... The Village Retirement Center Yogis

Love may end but it can always begin again.

Genuine care is felt by ways of words, hugs and the simple act of asking.

Learning never stops.

One can age with grace and humor.

Community embraces and welcomes all.

Hope in the future has no expiration.