Tiny Buddha

Tag: Happiness

  • Learn to Reduce Stress: Mindfulness eCourse by Thich Nhat Hanh

    Learn to Reduce Stress: Mindfulness eCourse by Thich Nhat Hanh

    Meditating

    Stress can be overwhelming, and sometimes crippling.

    Not only does stress suck the joy out of our days and keep us awake at night, it can also take a toll on our bodies.

    Headaches, chest pain, digestive problems, hair loss—they’re all potential consequences of stress, not to mention serious conditions like heart disease and diabetes.

    Then, of course, there are mental consequences. We feel anxious, restless, and irritable, and often scared and discouraged. Like there’s too much to do and we don’t have enough time or skills to do it.

    Everything feels urgent, like life is a series of catastrophes to sidestep and fires to put out. It’s an exhausting way to live.

    At least, it was for me.

    And I knew I was creating a lot of problems for myself—that my stress stemmed not from my circumstances but rather how I chose to respond to them. Life felt like a ticking time bomb, but I was both the bomb squad and the madman holding the detonator.

    To cope with this chronic tension, we often turn to quick fixes that actually create more problems than solutions. We shove it down with food, or spew it out with angry outbursts, or numb it with drugs and alcohol.

    But it’s still there, bubbling below the surface, just waiting to erupt.

    Life is always going to involve situations that we find stressful. We’ll lose jobs, loved ones, and eventually, our health. People will cross our boundaries, push our buttons, and leave us high and dry when we need them.

    There will never be a time when life feels simple or easy.

    We can choose to live in constant fight-or-flight mode, as if life is a string of crises; we can turn to Band-Aid behaviors to temporarily dull the pain; or we can take responsibility for learning a better way.

    What is that better way? Mindfulness.

    Mindfulness means maintaining a moment-by-moment awareness of our thoughts, feelings, bodily sensations, and our surrounding environment.

    When we’re practicing mindfulness, we’re rooted in the present moment—not dwelling on the past or worrying about the future.

    As a result, we’re able to reduce our own suffering and bring more joy and compassion to both ourselves and others.

    To say that mindfulness has changed my life would be a massive understatement.

    There was a time when I felt powerless to my overactive mind, and worse, I had no idea I was causing myself pain. I thought my response to adversity was the only possible one. I thought I had to be outraged, depressed, and anxious.

    I still feel those feelings at times, but I now know how to observe them, learn from them, and release them so that they don’t consume me.

    You can do the same, and I know just the course to get you started.

    A while back, I connected with someone at Udemy, a site that currently serves over 11 million students through more than 40,000 online courses.

    They introduced me to a number of courses that might interest Tiny Buddha readers, including one entitled Mindfulness Practice for Joy & Compassion by Thich Nhat Hanh

    This master Buddhist monk teaches students how to release suffering and heal the body through mindfulness techniques like walking meditation and breathing meditation.

    Thích Nhất Hạnh is a Zen master, scholar, poet, and peace activist. He’s written over sixty books and was nominated for the 1967 Nobel Peace Prize by Martin Luther King, Jr.

    Hahn’s course will help you learn to:

    • Embrace suffering and move through it
    • Ease anxiety and relieve tension about the future
    • Use suffering to generate love and compassion
    • Avoid sickness with mindful consumption

    You will walk away from this course knowing how to meditate, reflect, transform, and make a positive impact on your environment.

    As you may have gathered through reading the site, I am highly selective with what I choose to promote here. I pride myself on only sharing products, books, and courses I would personally recommend, and this program certainly fits that criteria.

    All you need for this course is a computer or mobile device with an Internet connection. You don’t need any prior knowledge of Buddhism or meditation.

    And as a bonus, Udemy has offered a 30% discount for Tiny Buddha readers, bringing the cost from $50 down to $35 (from now until July 1st).

    If you’re tired of feeling mentally exhausted, Thich Nhat Hanh’s course may be just what you need to find peace. You can learn more about Mindfulness Practice for Joy & Compassion by Thich Nhat Hanh here.

    —

    Continue your quest for knowledge with Udemy. Udemy offers thousands of courses on all kinds of topics, from business to writing to software engineering. 

    Disclosure: This post contains affiliate links, which means I earn a percentage of all sales. Posts like these help support the site and keep it going.

  • How to Deal with Depression and Anxiety: 10 Lessons from a Lake

    How to Deal with Depression and Anxiety: 10 Lessons from a Lake

    Woman near water

    “Forces beyond your control can take away everything you possess except one thing, your freedom to choose how you will respond to the situation.” ~Viktor Frankl

    Low moods can roll in like a numbing wave, washing out the pleasure from life.

    If you’ve experienced this, you’re not alone. Surveys have shown that the vast majority of people in the US eventually experience some depressive symptoms, and many are anxious. I’ve been there before.

    Early in my medical career, I made some research findings that contradicted the then-current views. My boss was not an expert in that area, so he simply sat on the papers, refusing to submit them to a professional journal. I was idealistic, but he preferred safety.

    My helplessness in the matter dragged me down, until I fell ill. I developed a serious chest infection and could hardly drag myself out of bed, not even for the bathroom. I felt numb, demotivated, useless, and hopeless.

    Luckily, some senior colleagues arranged for me to do further studies. The change of scene helped. Then I was offered a great job, soon followed by an even better one, and a third.

    Life soon got so busy that twenty-four hours in a day no longer sufficed. My career flourished, but my family had to put up with an irritable insomniac who frequently traveled abroad and had forgotten how to relax.

    I then took a break in Scotland one fall, with colorful trees and blue sky reflected in the mirror-like surface of a lake. The beauty was glorious, so I started to learn about this wonder of nature. The more I learned, the more I found parallels with challenging situations, depression, and anxiety.

    Gray, rainy days followed. I went out on the next sunny day and threw a pebble into the lake. The lake rippled, but eventually returned to its calm state.

    Here’s what I learned from the lake about overcoming depression and anxiety.

    1. Acknowledge your emotional pain.

    A lake freely expresses distress during stormy days, with a turbulent surface. Suppressing feelings is unhelpful.

    Hidden emotional pain can eventually overwhelm you, as with my chest infection. Once you name your feelings, they lose some power. You become the observer, not the victim, of feelings.

    Allow tears to flow naturally; they express hurt. Write or record on your phone what’s troubling you and how you’re feeling, like a child blurting out everything. Read that, or listen back, to gain understanding.

    2. Practice distraction.

    In stormy weather, the lake’s focus shifts to its depths. We too can benefit from shifting our focus away from persistent, unhelpful thoughts and feelings. This can help restore perspective.

    Whenever my life feels too stressful, I find that making music or doing vigorous exercise can transform my mood.

    Distraction can be as simple as counting the number of red cars passing by, or watching a funny video, listening to your favorite music, singing, coloring, having a massage, walking in nature, playing with children or pets, or anything that absorbs or relaxes you.

    Your brain, like a computer, has a limited amount of “working memory.” Distraction keeps it occupied. Depression and anxiety have less room.

    3. Accept what can’t be changed.

    When you throw a rock into a lake, it won’t resist. Ice may break, but the liquid lake won’t. In discussions with my inflexible boss, I was hard as ice, and paid for that with illness.

    How can distress be made more bearable? Recognize when you are resisting something that can’t be changed, and pause to observe your own breathing and bodily sensations.

    If unhelpful thoughts or feelings arise, notice them without engaging with them, and return to observing your breath. Then distressing thoughts, feelings, and circumstances won’t easily break you.

    4. Become less self-critical.

    A lake nurtures its inner life, with nutrients circulating below the surface. We, too, need to nurture ourselves, especially when experiencing depression or anxiety. Both are bullies that try to turn us against ourselves.

    If self-criticism grows, try going through a list of positive characteristics and identify a few that best describe you. Then, elaborate and write out some of those characteristics in detail, using specific examples. To illustrate, if compassion is one of your characteristics, recall specific incidents when you comforted someone in distress.

    After repeating this exercise for a few positive characteristics, you’ll feel much better about yourself and life.

    5. Hold on to hope.

    A lake is fed by streams. We have “streams” that can feed us, as well, if we enable them.

    Try reaching out to others who are likely to understand how you’re feeling, perhaps by joining, or starting, a well-being group, or seeking professional help. Others can listen to you and reassure you.

    Also, realize that you’re not set in stone. Scientific research shows that even your brain can change. I’m much more optimistic, sympathetic, warmer, and calmer now than I was in my twenties. We can all learn and grow, no matter what our age..

    6. Become skilled at self-parenting your inner child.

    Imagine your toddler falling over repeatedly while learning how to walk. Think of the loving, encouraging, heart-warming things you might say. Practice saying such things to your inner child.

    I got far more criticism than appreciation as a child, but I now consciously reverse the balance in my self-talk. I remind myself that my faults are just part of being human.

    This will benefit not only you, but also the people around you. As you shower unconditional love on yourself, it will overflow to your children, family, and friends. A lake gives life to all around, but it must renew itself with water.

    7. Reduce big problems to small solutions.

    As you regain perspective and energy, you can start to tackle problems.

    Pick one problem that seems solvable. Pick the most promising solution. Identify a simple next step.

    Congratulate yourself when you take this small step. Then take the next small step. Keep going, and you’ll be pleasantly surprised.

    Life need never be more complicated than taking the simple next step. A lake needs no giant moves.

    8. Change what can be changed.

    A lake is big enough to survive storms. The most powerful change you can make is to grow bigger than your unhelpful thoughts and feelings.

    When you’re depressed or anxious, your thoughts tend to become distorted. However, you needn’t swallow the first thought that jumps into your mind.

    For example, if someone barked at me, I previously assumed it had everything to do with me. However, it might have been some stress in their life causing their rude behavior. I don’t need to know for sure; I need just to weaken the force of my first thought. Then I can go on with life, lighter and freer.

    Further, if something goes wrong in one area of my life, I needn’t believe that everything will go wrong in all areas of my life. The more confident I become of a happier future, the more powerful I grow.

    9. Boost your physical well-being.

    A lake is constantly active. Older plant life from near the surface sinks to the depths, and the different layers mix. That’s how a lake stays in good condition.

    The healthier I eat and the more regularly I do vigorous exercise, the calmer and more energized I feel.

    Nourishing meals with plenty of vegetables are much healthier than sugary or processed snacks and drinks. Regular, vigorous exercise is powerfully effective against depression, according to scientific research.

    10. Cultivate “flow.”

    A lake would rot and dry out if the water stopped flowing. As you develop, “flow” could help boost your confidence and calm.

    “Flow” is a state where you’re completely absorbed in an activity, with your skills rising to meet the challenge of the activity. You feel strong, alert, unselfconscious, and at the peak of your abilities. Your brain is fully occupied by the activity.

    I experience “flow” when I’m creating original music. It’s a wonderful experience, every time. Find and cultivate your own sources of “flow.”

    —

    Depression and anxiety need not define you, no matter how tight their grip. Take courage from scientific research. It confirms that most people with symptoms of depression and anxiety can eventually enjoy fulfilling lives.

    Even your brain can develop new cells, connections, and functions.

    You could become like a lake that endures wintry storms and gales, but survives to enjoy the colors of spring, summer, and fall. Eventually, one small step at a time, you could become as deeply peaceful and energized as a lake.

    Practice showering your inner child with unconditional love, and experience the difference.

  • Happiness Is Letting Go

    Happiness Is Letting Go

    Happiness is letting go

    Source: Natural Life

  • Follow Your Heart, Not Your Fear: How to Make Choices That Are Right for You

    Follow Your Heart, Not Your Fear: How to Make Choices That Are Right for You

    “Unnecessary fear of a bad decision is a major stumbling block to good decisions.” ~Jim Camp

    Twenty years ago, my wife and I decided to move from Montréal, where we had lived for the first thirty-five years of our lives, to Nova Scotia, 800 miles away, where we had no connections whatsoever. Neither a small decision nor undertaking, since this involved our four kids and the entire contents of our house (not to mention a dog and two cats).

    Why were we moving? We were not moving because of a job opportunity; we enjoyed the life we had in Montréal. And there was nothing, as far as we knew, waiting for us in Nova Scotia. Nothing, except our future, the next stage of our lives.

    But we both had a strong, clear feeling—a felt sense—that it was time to leave. And we both had a strong, clear feeling that Nova Scotia was the right place to move to. Simple as that.

    There were lots of reasons to think that we shouldn’t make this move and take all the risks involved. In the year before we moved, every attempt I made at getting work there fell through. Every attempt I made at finding a house to rent fell through. It was literally only three weeks before we moved that we finally had a place to move to!

    There was plenty of worry, stress, and anxiety, plenty of thoughts saying that this was a bad decision.

    By this point in my life, though, I had learned to listen to my intuition and to the signals of my heart to guide me in my life choices.

    I had learned not to let my thoughts (that is to say, my worries, doubts, fears, anxieties, and apprehensions) paralyze me in my decision-making. I had learned to have more confidence in what my body felt than in what my mind said.

    There was a time when I would have wasted a lot of time and energy debating back and forth and then made a choice I was neither sure was the right one nor fully happy with.

    For the first three decades or more of my life, I was a person who struggled intensely with making choices and decisions.

    I was usually afraid of making the wrong choice and unsure of how to know whether I was making the right choice. Aside from any question about “right versus wrong” choices, I worried about what others would think or how others would feel if I made this or that choice.

    This indecision, this self-doubt, resulted in significant stress and anxiety, sometimes, to the point of feeling too paralyzed to act at all, as well as resulting in wasted time, lost opportunities, and regrets.

    Over the years, I worked in therapy on overcoming anxiety and other issues and learned and practiced meditation, mindfulness, and yoga. Over time, and with consistent practice, I gradually learned how to find a calm center in the midst of those conflicted thoughts.

    I also learned how to tune into my heart with heart-focused meditations.

    I discovered that my heart would always tell me what I really needed. There was always one clear answer from the heart about what was right for me in any given situation. And when I experimented with acting on those choices, the outcomes were always good, and I never felt doubt or regret. There was a consistent sense of acting in alignment with my true self, my true purpose… my truth.

    The fundamental basis for this approach to making decisions is mindfulness. Being mindful means being able to “sink down” below the turbulent surface of thoughts, projections, fears, and perceptions that all clamor for my attention when I have a decision to make. It means having a still center from which I can then be aware of the quieter and subtler signals in my body, my heart.

    When you mindfully tune into your heart, when you separate from your thoughts and emotional reactions, you discover that the heart has a very clear, although sometimes a very subtle, way of saying “yes” and “no.”

    A sensation or feeling of opening, relaxing, warmth, moving toward is a “yes.” A feeling or sensation of closing, hardening, pulling back, tensing is a “no.”

    I have learned to trust that this response from the heart tells me what is best for my overall, integral being, for my physical health, my mental health, my social relationships, my family relationships, and the unfolding of my life purpose.

    Mindfulness is the basis from which this approach to decision-making stems, but making decisions this way as a practice also enhances my ability to be mindful in everyday life.

    It’s an exercise in letting go of attachment—attachment to desires and fears; attachment to expectations of myself, of others, or of the future; attachment to thoughts about what I “should” do; attachment to what other people might think and feel.

    Most of our stress, anxiety, indecision, and doubt around making decisions is rooted in fear. We fear unknown outcomes, or we fear negative outcomes that we project might happen.

    Fear reactions always serve to dissociate us from our true and integral self in the moment.

    In his book The Biology of Belief, Bruce Lipton talks about how a cell is either in defense mode or in growth mode; it cannot be in both at once. The same is true psychologically.

    If we are engaged in fear, even just in our thoughts, and trying to defend ourselves from negative outcomes, then the choices we make will be based on trying to protect ourselves from whatever it is we fear. They will not be grounded in hope, confidence, and faith; they will not be conducive to growth and thriving.

    It isn’t necessarily easy to resist the fear and to listen to your heart. Our brains are wired to prioritize safety; this means that the brain will pay attention to fear and let it guide our thinking. It takes practice and perseverance to find a calm center beneath and within the fear; it’s the work of mindfulness, applied to actions.

    Mindfulness is fundamental as it trains you to detach from the narrative of the fear-based thoughts. But making decisions to act in ways that challenge those fears takes the challenge up a notch.

    Part of the solution is reminding yourself of what has always happened in the past when you acted according to these fears. You will find that there is always some kind of dissatisfaction or disappointment, if not outright frustration, that resulted.

    Part of the solution is working on reducing those fears (try energy psychology techniques or, my favorite, logosynthesis); and part of the solution is in “feeling the fear and doing it anyway”—pushing through the fear and experiencing the positive outcomes.

    I have come to make all my decisions in this heart-centered way, and I have never been disappointed. On the one hand, I can say that I have never been disappointed because the outcome has always been good.

    On the other hand, there is a feeling that comes simply from making a decision this way, based on a felt response in the body, where I physically experience my body saying yes or no, that allows me to detach from expectations about the outcome altogether, and to feel good and confident about my decision, regardless of the outcome.

    I feel good and strong simply because I am making the decision that I know is right for me.

    The outcomes we wish for are not always the outcomes we need or that will be best for us. The outcomes we wish for are often based in a sense of lack, longing, or insufficiency. In my emotional heart I may fear, I may want to avoid something, or I may long for something, desire it.

    In my energetic heart, the response will not be based on any sense of fear, avoidance, lack, or insufficiency. It’s based in a consistent, integral sense of self, in relationship to others, to the world, and to life itself.

    I used to be afraid of confrontation, or even of risking a confrontation by displeasing people. So when it became clear that the dynamics of my birth family’s gatherings were too stressful for my wife and detrimental to her well-being, I was forced to look at it more closely and acknowledge that I felt uncomfortable in those situations, as well.

    I had the usual reaction: “But it’s my family! I can’t just decide not to go for Christmas!” But in my heart I felt clearly that the right choice was to stop attending. Having to take this action and tell them caused me a lot of anxiety.

    I was afraid of the anger and rejection I felt certain would come of it. I delayed and avoided.

    When I did tell them, I was met with confusion, anger, and blame. The response I feared did happen. What didn’t happen is what I really feared—that I would not be okay if they were unhappy with me.

    I was okay. We were okay. It made my relationship stronger because my wife knew I would take her needs seriously and act on them, even though it was uncomfortable for me. It made me stronger because it helped me to realize that even if I made other people unhappy, I could still be okay.

    Knowing I was making the right choice for myself, there was a clear distinction between what other people might think was “right” or “wrong” and what I knew in my heart.

    Letting go of fear opened me up to growth.

    The more you practice decision-making in this way, the more you develop an incredible sense of freedom, an ability to move in this world in a way that is true to yourself and to your life purpose. It helps to cultivate the “courageous self-acceptance” and the “fearless heart” described in Buddhist teachings.

    And when making your decisions becomes clearer, less stressful, and less conflicted, it makes your relationships with others a lot easier. You let go of people-pleasing, of guilt, of feeling like you have to explain yourself or compromise yourself and make decisions that aren’t right for you.

    You may be afraid that if you act according to your heart, you will make people angry. And that may be exactly what happens. But your great fears of the consequences of people being angry with you never happen. You realize that even if you have to deal with loss, you have regained something of yourself.

    Relationships become simpler as you feel a sense of wholeness, of integrity. You know you are acting with integrity, and so you feel comfortable affirming your choices. You feel less defensive when people disagree with you. This is a freedom we should all wish for each other, and grant each other.

    And, in case you were wondering, nineteen years later, we still love living in Nova Scotia. It is home now, and we would never think of leaving. Within a couple of months of moving here, I was working full time. It has been a great place to live, to work, and to raise our children, and we would never think of leaving.

    Our hearts drew us to a place that became home in a way that the place we grew up and began our adult lives in could never quite be. Our hearts drew us to our destinies.

  • Two Kind Words That Can Change or Save a Life

    Two Kind Words That Can Change or Save a Life

    “Too often we underestimate the power of a touch, a smile, a kind word, a listening ear, an honest compliment, or the smallest act of caring, all of which have the potential to turn a life around.” ~Leo Buscaglia

    My fiancé and I escaped to the northern wilderness. We wanted to build our home and our life off grid, off the beaten path, far from civilization.

    It didn’t matter that I was a city girl who couldn’t handle a chainsaw, fix a pickup, or read the warnings of wind and sky. My fiancé was a mountain man, skilled in survival. That was all we needed for a life in the middle of nowhere. Alone, but together, and we loved it.

    We were independent and resourceful. Nothing fazed us. My fiancé had a solution for everything: broken generators, shortage of water, staying safe on hikes through the hills that we shared with wolves, coyotes, and bears.

    Never once did we doubt our ability to survive.

    And never once did we think that our biggest challenge would come from anything other than the wilderness itself.

    Our days were consumed by nature. We were always one step ahead. One step ahead of hungry bears, deadly windstorms, drought, wildfire, and maintaining the only road that connected us to far-flung humanity. We were always one step ahead.

    Until we weren’t.

    All of a sudden, my fiancé lost his appetite, his skin turned a pea soup green, and his jeans hung off him, a size too big.

    The wilderness was no place to get sick: lack of cell-phone access, few doctors, often-impassable roads, and a five-hour drive to the nearest hospital. Suddenly the idea of “challenge” took on a whole new meaning.

    Finally, after many delays, tests, comings and goings, a diagnosis was confirmed: cancer. My fiancé was stoic. But the news hit me with hurricane force.

    Our world flipped upside down.

    Suddenly we were thrown into the scary unknown, a place far more challenging than the wilderness of the bush.

    Surgery was booked. My once strong, ever-so-independent mountain man was forced to let go, to place his trust in the skill of a surgeon and the goodwill of the universe. I was terrified, but in my role of “pillar of support,” I acted brave by swallowing my fear.

    In the faraway town where the operation would take place, I would sleep at the Easter Seal House. It was close to the hospital and affordable. But it was also a dorm.

    The idea of sharing accommodation added to my stress. I was an introvert; I’d been living in the bush. The last thing I wanted was to socialize with strangers when my mind was consumed with worries for my man.

    But there was no choice.

    The following day, the operation, they said it would last a few hours. It took much longer. Then finally some news. “All is well, ” the surgeon said. And the relief of it almost felled me.

    I thanked the surgeon; thanked the universe for throwing a lifeline. There would be a tomorrow, after all. And a tomorrow after that.

    Two days later, results showed a spread of the disease.

    We were not in the clear after all.

    That night, I stayed as late as possible at the hospital with my fiancé. I wanted to curl up in his narrow bed, but he was hooked up to so many tubes and wires, and the eighteen-inch wound running down his belly was tender and sore.

    When I reluctantly left to walk back to the “dorm,” the night was late and frigidly cold. My mood was as black and as slippery as the ice underfoot. All I wanted to do was to curl up and cry. The thought of facing a group of strangers sunk me further.

    At the front door of the Easter Seal House, a small group of old men huddled under the outdoor light, sucking on cigarettes and stamping their feet to stay warm. They looked as miserable as I felt.

    Inside, a new guest had arrived to share my room. She was setting up an oxygen machine that would keep her lungs safe through the night. The room was too cramped to make use of my offer to help, so I retreated to the lounge.

    The TV in the lounge blasted a comedy. I slipped into the only spare spot, at the edge of the threadbare couch. A plump woman with bleached blond, coifed hair and rose-polished nails giggled wildly at the antics of the TV characters.

    My mood was too dark to laugh; instead, I was flooded with gnarly judgments about the stupidity of TV, of sitcoms, of sharing accommodation with strangers.

    I told myself I don’t belong with this group, with this coifed blond giggler and her rose-polished nails. As the judgments in my mind exploded, my mood turned surly.

    At the break for an ad, the volume on the TV spiked. The blond reached for the remote, decreased the sound. One small mercy. A few minutes later, volume up again. Part of me wanted to seize the remote and hurl it out the window.

    The sitcom resumed. Some inane stunt threw the giggler into hysterics.

    Suddenly, she turned in my direction, clearly wanting to share the joke that I so obviously didn’t get.

    Quickly she scanned me, and whatever it was that she saw prompted her to switch the TV right off, right in the middle of her show. She turned back to me again, this time swiveling her entire body right around to face me.

    “Tell me,” she said.

    And then I saw. Past the pristine rose nails and frilly sweater, past the coifed bleached hair and perfect makeup, I now saw a pair of soft, welcoming eyes. “Tell me,” she repeated in a gentle invitation.

    And I did. And something inside me broke. All the feelings of tension and sorrow melted as I accepted her invitation.

    I told her about my fiancé’s surgery, the cancer, its spread, and the hope for future treatments. I told her about my fears for our isolated life in the wilderness. How would I manage? And she listened. She listened with gentle eyes. She listened with her whole body, nodding, as if to say, “I hear you, I understand.”

    And it amazed me, this gentle space that she had created through the depth of her presence. It amazed me how her kindness helped me peel open months of fear and anguish. Her invitation to tell my story was an invitation I didn’t even know I needed, yet desperately did.

    One by one, the old smokers lumbered back in from the frigid night. They and others joined us. A semi-circle formed around the woman and myself. Haggard, jaundiced faces, bandaged arms; it struck me how all of us were wounded in one way or another, fellow travellers on a shared and complicated journey.

    By the time I finished my story, a soft gratitude had filled my heart and eased my worries. My burden shared was a burden halved.

    In the wee hours before dawn, sleep came gently in a way that it hadn’t for a very long time.

    I never saw that woman again. But her generosity, in switching off a sitcom that she so clearly enjoyed to welcome instead my story, was a gift.

    It allowed me to move past a sense of disconnection from others, to share my vulnerability, to be heard and understood. And it gave me solace and a feeling of connection when I needed it most.

    Above all, that woman and her gift of compassion showed me that no matter how small, an act of kindness truly does have the power transform a life.

    It transformed mine. By lightening my load, it created space for the challenges that lay ahead.

    So many of us walk around carrying heavy burdens, desperate for a sense of relief. It may seem so simple, but two little words can dramatically ease our pain and our suffering. Such simple little words: Tell me.

  • A Simple Way to Calm Yourself When Feeling Strong Emotions

    A Simple Way to Calm Yourself When Feeling Strong Emotions

    Peaceful Woman

    “This is the root of Self. You are not your thoughts; you are aware of your thoughts. You are not your emotions; you feel your emotions…. You are the conscious being who is aware that you are aware of all these inner and outer things.” ~Michael Singer

    I sat across from my colleague with a growing sense of discomfort. I had accepted an assignment from the boss, but I heard from my colleague an undercurrent of questioning and uncertainty—or so it seemed. It was so subtle that I couldn’t quite tell what was going on.

    Did she not believe I could do it? Nobody else was stepping forward to meet the need. Was she saying it’s better to go with nobody than with me?

    All I knew for sure was that I wasn’t hearing this outright. I decided to let it go, head on home, think about it tomorrow, and be fully present with my family instead. But the next morning as I pulled into my parking spot in front of the office, a subtle agitation rumbled in my stomach.

    I walked into the quiet building and set my things down in the office, distracted by my disquiet and wishing I could focus on my task list. The thoughts prickling at me wouldn’t let go.

    I laid my pen down and asked myself, “Okay, what’s going on?”

    In my top drawer I keep a deck of “grok” cards that I bought from the folks at the Center for Nonviolent Communication. Each one has the name of a need or value—things like “hope,” “trust,” and “balance” show up in this deck. I frequently use these when I can’t quite put a finger on what’s bothering me.

    I flipped through the cards and sorted them as I went. In the “not now” pile went cards like “freedom,” “competence,” and “creativity.” In the next pile, the “Maybe?” pile, went cards like “security,” “meaning/purpose,” and “friendship.”

    I went on sorting between just these two piles until I hit one that resonated: “Acknowledgement.” That went into a new pile: “Yes.”

    A couple of cards after it I found “Appreciation.” That went into the “Yes” pile too, and then I noticed something really interesting happen: I got angry.

    Usually when I sort through these cards, the experience of finding the right word to put on my current needs or values results in feeling more settled, more clear. Frequently my agitation will be replaced by a sense of gratitude, or courage to act in a way that helps me meet my needs.

    Typically, that is the value for me in identifying my needs. It helps me find a more straightforward and effective path toward getting those needs met. But it didn’t happen this time.

    Instead, the voice in my head just became louder and more insistent.

    My coworker should be grateful for my willingness to take on this new project! She wasn’t going to step in and do anything. Why wasn’t she acknowledging that I was making a sacrifice on behalf of the team?

    This narrative swept me up. It threatened to pull me under.

    Slowly, I started to notice another, quieter voice saying, “Why am I getting so upset? That doesn’t usually happen after I go through the GROK cards. What can I do for myself that won’t be so negative?”

    I’m going to admit this was an odd experience for me. I don’t typically have this second, quieter voice. Or, if I’ve had it, I haven’t been able to hear it.

    But I did hear it this time, and it called to mind Michael Singer’s book, The Untethered Soul. I read it just about a month before.

    “You are not the voice of the mind,” he wrote. “You are the one that hears it.”

    He suggests that when we’re bothered by something, we can change what we identify with. Rather than identifying with all of those thoughts and feelings, we can instead identify ourselves as “the observer” or witness of what is being experienced.

    As I felt myself getting swept up in defensiveness against my coworker, I decided to try it. What would happen, I wondered? I started up a new voice in my head that said, “I am not all of these thoughts and feelings. I am the observer who is noticing that Amy is having a powerful experience.”

    It was almost meditation, but not quite the same as my usual practice. Michael Singer might say I was doing it wrong. A psychiatrist might have a lot of questions for me—I don’t know.

    What I do know is what happened inside myself. As I identified myself as “the observer who is noticing that Amy is having a powerful experience,” I relaxed. I let go of the waves of negative thinking.

    I realized that I could talk to myself the way I would talk to a dear friend who is feeling unacknowledged and underappreciated. I realized I could give myself compassion.

    I imagined telling myself, “I’m sorry you haven’t been appreciated. That’s hard. You are still okay.”

    I admit I feel extra vulnerable as I type that out. Part of me doesn’t want to admit that I talk to myself in this way. On the other hand, this was such an amazing experience!

    I was able to walk myself through processing my own needs and emotions in ways I’ve never done before. As soon as it happened, I wanted to shout it out to the rest of the world, “Hey, I’ve found a path that looks like it leads somewhere good! Come check it out!”

    Do you ever feel the emotional undertow of unpleasant, uncomfortable feelings? Have you tried to resist them without success? Perhaps it would help to identify yourself as the observer.

    Accept that the feelings and thoughts are there, but instead of identifying with them, try identifying yourself as the observer or witness who is noticing that this experience is flowing through.

    Perhaps you already know this part of the path. Have you tried a practice like this? What works for you?

  • How to Find Lasting Peace (Even When You’re in an Emotional Tornado)

    How to Find Lasting Peace (Even When You’re in an Emotional Tornado)

    Meditating Man

    “You can find peace amidst the storms that threaten you.” ~Joseph B. Wirthlin

    Does your mind ever feel like a tornado of whirling thoughts?

    And when that happens, do you wish for inner peace?

    Well, not too long ago, after I quit my corporate job, I was stuck in that exact position. I realized that the degrees I earned and the jobs I chose made me miserable.

    My inner chatter became unbearable, and my self-sabotaging, pestering thoughts sparked anxiety attacks, jitters, and nightmares. That forced me to go into therapy.

    But even after a year of professional help, I felt so much despair that I thought I wouldn’t be able to survive it. My whole life lost meaning.

    I was clinically depressed and needed chemicals to cut through the fog. I couldn’t even enjoy the activities I once loved.

    The chemicals gave me jitters, so I tried deep breathing techniques, guided meditation, positive affirmations, and vision boards. Eventually, I found what worked for me.

    The more I practiced what worked, the more comfortable I became with all my worries. No, my problems did not disappear, but I gained inner resolve and tenacity to become comfortable with the discomfort.

    I’m proud of the efforts I made to ease my acute emotional distress. While no easy shortcuts or magic potions exist, I found fantastic fixes and mental techniques along the way. They helped me deal with my sadness, regret, anger, and any horrible memory that bubbled up.

    To maintain my state of mind, I continue to practice the tactics and also stay open to any new ones.

    Of course, nobody can embody an enduring state of peace for 24/7, 365 days a year. But these days, the tactics I continue to practice allow me to choose peace whenever distress bubbles back to the surface.

    If you’re in the midst of an emotional tornado, the suggestions and fixes below should help you on your journey to peace.

     1. Accept that you’re both ordinary and unique.

    You’re an ordinary person walking a unique path. Accepting this can make you feel less alone, be more competitive in a non-destructive way, and eliminate self-pitying thoughts.

    Accept that you’re an ordinary person with only twenty-four hours a day who has to somehow find meaning in the mundaneness of life. Accepting that you’re common will make you feel less alone.

    But also accept that nobody is walking your unique path. You wake up every morning with you, your traits, circumstances, choices, and history. Accepting that you’re unique will make you want to achieve, be creative, and develop in a healthy way. You will aim to learn and grow rather than act from a place of fear, envy, or a pressing need to outperform.

    If you accept that you’re both ordinary and unique, you’ll stop comparing yourself to somebody else’s highlight reel, you’ll aim to become the best version of your ordinary-unique self, and you’ll thereby move through life peacefully.

    2. Get comfortable with the uncomfortable.

    When you feel anxious, your thoughts jump around like frantic grasshoppers, and no matter how hard you try, you can’t stop overthinking.

    This is an uncomfortable feeling, but if you practice getting comfortable with this feeling, it won’t consume your cognitive space. If you push it away, your discomfort will only continue to grow, as will the anxiety.

    Practice by surrendering to that uncomfortable feeling and feeling it through every inch of yourself.

    If you feel tears come, don’t fight them. Your tears release stress hormones such as cortisol, so cry if you must.

    Avoid getting overwhelmed by placing one hand on your chest and the other on your belly and feeling yourself breathe. Sit up and feel your feet on the ground as you inhale through your nose. Hold for five seconds and exhale through your mouth.

    You’re now fully integrated with that uncomfortable feeling instead of panicking about how to make it go away.

    Repeat the deep breathing exercise as often as you can. Don’t be fooled by how simple and boring it sounds; this is an extremely powerful calming technique.

    3. Practice staying in the now.

    Most emotional distress stems from reliving your past or panicking about the future. It’s either regret or fear. That’s why if you practice staying in the now, you will learn to let go of the past and future, and just bring your awareness to the peaceful present.

    Even if you can do it just for one moment, you will experience one peaceful moment. If you practice bringing your awareness to the present moment, you will realize you have control over your peace. You will recognize the calming effect it has on your state of being, even in the midst of chaos and crisis, and even if it is for a few seconds.

    You might practice staying in the now in the following ways:

    Sit outside, and pick a leaf on a tree. Try keeping your focus on that leaf for a full five minutes. When your attention wanders, gently bring it back to the leaf.

    Pick an object (let’s say your coffee mug), and wonder. Where was it made? Who made it? Was it handmade? Try and figure out the history of that coffee mug (even if you have to make it up).

    Look up at the night sky, and visualize your worries whooshing past you to sit inside a star. Now watch them burn up inside each giant ball of dust and gas. With all your worries gone, bring your awareness back to the present moment — you looking up at the night sky.

    4. Get to know yourself.

    To achieve inner peace, you must get to know yourself on a deep level. Getting to know yourself will help you make choices more aligned with who you are and want to be.

    One way to get to know yourself is through journaling.

    Just fifteen minutes per day of journaling will help you get to know yourself by recording your thoughts, beliefs, and inner conflicts. Better yet, you don’t have to worry about what you’ll write.

    When you write, just keep going with the flow of your tangent thoughts, private thoughts, and inappropriate thoughts unfit for public viewing. Nobody will see these words but you! The point of journaling is to just get stuff out — the story you keep telling yourself, a careworn complaint, a horrible memory.

    When I first started journaling, I wrote everything that popped into my mind. I found myself saying things I didn’t really mean about people who hardly knew me, about wanting to engage in activities I never really thought I would want to engage in, and kept going without judging myself. I was also able to release much of the anger, pain, guilt, shame and embarrassment I stored and in doing so, I freed myself.

    One thing to remember is that writing about it doesn’t make it any more real than it is inside your head. The idea is to clear your mind and become aware of your thoughts you’re thinking and the emotional clutter. Remember to relax, be free, loosen up, feel the raw emotion, release it constructively, and do it daily.

    The best part about journaling is that you don’t have to win anybody’s approval or permission to feel the way you do.

    5. Stop seeking approval.

    If you want to adopt a peaceful mindset, don’t try to make others like you or approve of you. Take actions to meet the ideals you set for yourself, and to meet your goals, but let go of your need to be liked.

    If you live to impress others—to win their love, support, approval—you’ll go down a road filled with anxiety and emotional pain.

    A need for approval triggers self-defeating thoughts of self-doubt and self-blame. Hello, emotional distress.

    I struggled to let go of my need for approval, but when I eventually did, I felt a big wave of peace wash over me. I was able to say goodbye to many disempowering thoughts.

    You Can Give Yourself the Gift of Peace

    There is, of course, no antidote to take it all away, forever.

    I still struggle with my anxiety sometimes, but because I used these techniques and visualizations, when my mind is a tornado, it’s much easier to quell it now. As the famous adage goes, “Practice makes perfect,” so I continue to do just that.

    Your issues might (and probably will) still come back at times, even after months of journaling, looking at leaves, and breathing techniques. You’ll still experience moments of distress from time to time, even if it’s the minor mundane kind at the grocery store when you’re contemplating on whether to buy tomatoes or not.

    However, by practicing these techniques, you’ll build an arsenal of coping tools to find your peace. Your peace itself will be indestructible. No emotional tornado will ever destroy it.

    Your peace will be tornado-proof.

  • 5 Common Regrets and How to Avoid Them

    5 Common Regrets and How to Avoid Them

    “I don’t regret the things I’ve done, I regret the things I didn’t do when I had the chance.” ~Unknown

    If you had a second chance at life, what would you resolve to do differently? What would you regret from your past if you had the power to change it in your future?

    In 2011, Bronnie Ware wrote a wonderful book called Top 5 Regrets Of The Dying.

    As a palliative care nurse, Bronnie spent several years working with patients during their final weeks of life. She documented the dying epiphanies of her patients and began to notice some similarities—five in particular (hence, the title of her book).

    It’s a beautiful reminder not to take life for granted and to live a life you would be proud of.

    Regret Is a Terrible Thing to Witness

    For many years I have witnessed the regret of the living—my fellow patients, in over five different hospitals, both interstate and internationally. I’ve been a patient in many ward types (intensive care, cardiac, vascular, orthopedic, infection control, plastics, emergency, and rehabilitation, just to name some). But palliative care has not been one of them.

    I spent over a year in hospital. The first time, and the majority of that time, was in rehabilitation. Over the years I’ve returned for more surgery, and again I would pass through rehabilitation wards for several days or weeks.

    In regab at 25, learning to walk again.
    Above: In rehab, learning to walk again.

    Where the purpose of a palliative care ward is to provide care at the end of life, the purpose of a rehabilitation ward is, as the name suggests, to rehabilitate people and teach them to live again.

    There’s always an eclectic mix of people in a rehab ward. Some were stroke patients, like me. Some were learning to stand with a new prosthetic leg following amputation, like me. Others were adjusting to new methods of movement without using their arms after open-heart surgery. Also like me.

    Regardless of the reason we were all in the hospital, one thing we all had in common was that, unlike Bronnie’s palliative care patients, eventually we were going to go home to start living again.

    The hospital can be a very lonely place, and many patients, despite their wounds and ailments, were simply craving conversation.

    I’d frequently chat with my fellow patients. It was a good way to pass the time and distract ourselves from the monotony of repetitive (but important) rehabilitative movements.

    My fellow patients, all strangers, would often open up to me in a way that I would not experience had I started talking to that same stranger in the outside world.

    Similar to Bronnie’s experiences, I heard a lot about regret. But following the confession of regret would come resolutions to do things differently “this time around.”

    I’ve paraphrased these most common responses that I’ve heard over the years in rehab—the top five regrets of the living.

    1. I wish I’d experienced more.

    Upon reflection, many of my fellow rehab patients regretted not having experienced more, and vowed to do so once they “got out.” The experiences ranged from various things to do, see, or hear, but the most common was the regret at having not traveled more.

    The sad irony was that many patients, like me, would be leaving the hospital in a wheelchair or with restricted movement. So experiencing more travel would not be an option.

    Resolution: From now on I’m going to experience more.

    2. I wish I’d listened more.

    Many patients regretted not listening more to the advice of their doctor, family members, or well-meaning friends. I remember one larger woman who recalled her doctor advising her to lose weight. At the time, she believed he was “fat shaming” her and had not listened, until she had a resulting stroke.

    One man regretted not having listened to his “nagging” family who had warned him against frequently poor diet choices. Diabetes took his leg and left him with regret.

    Resolution: From now on I’m going to listen more.

    3. I wish I hadn’t been so afraid to fail.

    With their second chance at life, many patients were prepared to step out of their comfort zones in the future. Some patients had been so close to death (arguably the ultimate failure) that they no longer feared so many little failures in their day, such as failing to live up to other people’s expectations.

    Resolution: From now on I won’t fear failure.

    4. I wish I’d stood up for myself more.

    Patients regretted not having voiced their opinions more frequently and stood up for themselves and their values or beliefs. Some had spent years in unhappy relationships or unfulfilling work, and it was only their hospitalization that had been their catalyst for change.

    Resolution: From now on I’ll stand up for myself more.

    5. I wish I hadn’t waited so long to…

    The regret of procrastination was also common, and something that resonated with me. Patients said that they wished they’d done a certain something sooner—pick up the phone, seen the doctor, reunite with a friend… The list went on.

    Resolution: From now on I’m going to stop waiting and start doing!

    There were many similarities between the regrets of the dying and the regrets of the living.

    However, the key difference was that my fellow patients and I all had an opportunity to take action on our regrets of the past and ensure they would not be regrets of the future.

    What This Means for You

    Going back to my question at the beginning of this post: If you had a second chance at life, what would you do differently?

    It’s normal to have regrets. If you’ve ever had menu envy, you’ll regret not ordering X instead of Y.

    I have regrets, but I make a point of not dwelling on them. Sure, I have relationships, jobs, or situations that I regret not leaving sooner, but those failures have helped make me who I am today.

    So don’t be afraid to experience more. Step outside your comfort zone and live life on your terms, free from regret. Listen more to those who only have your best interests at heart. Stand up for yourself, embrace failure, and stop waiting for someone else to live your life for you.

    Take it from my fellow rehab patients who have been there before. Those who have regrets but also have the opportunity to reflect on this regret and resolve to make changes.

    Take the blinkers off and stop procrastinating. Take responsibility for your own life and your own happiness. We all have challenges, but we all have choices.

  • Why Letting Go of What We Want Enables Us to Get What We Need

    Why Letting Go of What We Want Enables Us to Get What We Need

    Seated woman

    “The most exquisite paradox: as soon as you give it all up, you can have it all. As long as you want power, you can’t have it. The minute you don’t want power, you’ll have more than you ever dreamed possible.” ~Ram Dass

    The first time I felt this paradox was in the middle of savasana after a challenging yoga class. I always say that yoga is a metaphor for life, and this is exactly why.

    Savasana is the final resting pose in which you lay flat on your back, close your eyes, and do nothing. A super yummy savasana is just so due after your work throughout the class.

    The more you are challenged throughout the yoga flow, the more likely you are to be pushed to a place of brokenness. You gave your all, and now you are spent. Dizzy and exhausted, you settle into savasana and release your entire body into the earth.

    Lying on the cold, hard ground never felt so good. You lie in silence, let your thoughts and breath go, and completely release. You feel deliciously blissful. And you might actually be feeling emotions for the first time all day, or maybe even all week.

    A slight smile spreads across your face as the sweat beads drip from your forehead. Or tears quietly stream from your eyes as you feel absolute joy and gratefulness. By the end of that savasana, you feel incredible. You feel like yourself again. You know you are whole.

    And it’s a good thing they have you do savasana at end of class, because you need the build up of tension during your yoga flow in order to allow yourself to really let go and just be.

    Could you imagine doing savasana at the beginning of class? Mind buzzing from a long, stressful day, thoughts racing. It’s possible, but much harder to do.

    This was how I came to understand the paradox of letting go in order to become whole. And trust me, it took many years of therapy, meditation, reading, seeking, and savasana to get there.

    We often cling to our desires and fight for them because we think we’ll be happy if we get what we want. But when we let go and accept what is, what shows up for us are often the things we need.

    These things tend to be the ones that really count, creating true happiness and meaning in our lives.

    But let’s face it, letting go on some issues is easier said than done. When it comes to deeper issues and matters of the heart, letting go can feel downright impossible. And on some issues, letting go may never happen. Some burdens may be too important not to bear. That is okay.

    However, even on the more difficult issues you may be facing, there still may be places in which you can soften your grip.

    I have had a strained relationship with my father since birth. From about four years old, I knew that he did not love me.

    All throughout my childhood, my father was both physically and emotionally abusive. My mother was loving, but also put in a position of trying to appease her husband, while at the same time protecting my siblings and me. This inevitably led to a lot of confusion and chaos in the household.

    Things finally came to a head when I was about ten. I was severely depressed, expressing passive thoughts of suicide, and displaying classic behaviors and symptoms of trauma.

    After a couple years of therapy and attempting to repair things in the home, my mother decided to divorce my father.

    Due to the history with my father, the court granted my siblings and me the opportunity to decide for ourselves whether or not we would like to visit him. Perfect timing too; my twelfth birthday was right around the corner as the divorce was being finalized.

    So, it was at the age of twelve when I decided to no longer participate in weekly visitation with my father. I would still see him occasionally for family events and holidays, but I kept my distance and he kept his.

    In my mid-twenties, I had little to no contact with my father, only seeing him about once a year for the holidays. However, I confronted him via email, defending my younger sister on an issue she was dealing with.

    She was only sixteen at the time, and was devastated when my father packed up all her belongings from his home and dropped them off on my mother’s doorstep without any warning. Apparently, she was no longer welcome in his home, and their relationship, too, was ending.

    In my father’s correspondence to me, he verbally confirmed what I had know all along, and stated outright that he did not love me and did not need me in his life.

    I was devastated and inconsolable. Although I had known and felt this since I was a small child, I had not actually heard these words before. Something about those words broke me wide open.

    I spun out of control and began a turbulent phase in my life in which I became severely depressed and anxious.

    I immediately began doing work in therapy, finally addressing the years of trauma that I had experienced, coming to terms with my broken relationship with my father. It was here that I began the long process of healing.

    Ten years later, I am significantly stronger. However, trauma is stored in our bodies, in our tissues, and in our brain chemistry, reminding me at times that it’s still there, but a mere shadow of what it used to be. Like an onion, the layers of trauma must be pulled back one at time.

    Looking back on my recovery process, the most challenging part for me had to do with my clinging to questions of what happened.

    I couldn’t understand why this had happened to me. I couldn’t let go of the fact that I was unloved by my father. I needed to have answers. I had been wrestling with these questions my entire life, and was bruised and broken time and time again, with no end in sight. This deep need and clinging only lead to more pain and hurt.

    Through therapy and yoga, I have come to let go of this ideal. I now know that I may never have the answers to my questions. I likely will never fully understand why this happened, why I had to experience this, or why my father behaved in this way.

    Now, instead of wrestling, I stand beside my questions, I cradle them in my arms, I offer them support, and I show them kindness. The questions, the injustice, the memories of hurt can be there, and I lovingly accept them into my life.

    More than this, I know that I am loved, that I am deserving, that I am kind, that I am a survivor, and I am whole. I always have been.

    In order to find acceptance and wholeness in my life, I had to release my death grip on my ideal relationship with my father.

    Whatever ideal outcome you’re clinging to, could you be open to the possibility of releasing it so that you can breathe, yield, and expand into something that is bigger? Could you give yourself time and create space so that you can become concise and clear about your being?

    If you can do these things, you will get what you need.

    Not unlike that challenging yoga flow I spoke of earlier, the real work comes when your body, mind, and spirit has been fully broken, your heart has been ripped wide open, and there is nothing left to do.

    And, no this is not easy. It will be hard.

    Letting go will make you question your identity, leaving you wondering if you give this one thing up, who will you be? What will you stand for? Will all your stress, worry, pain, hurt, sadness, be in vain? If you let go, who will believe your story? What will others think of you? What else will you have to let go of? What will you do next?”

    And here is where the paradox begins!

    “What will I do next?” is a tough question that can be scary to even consider. But it is here that change happens, and you do have a choice. Wholeness is knocking at your door, and you know what they say, “When one door closes, another door opens.”

    All that is required is to let go of the past and step boldly and bravely into your true self, your beautiful, loving, compassionate, deserving self. It is from this place of being that you may know wholeness.

  • 7 Steps to Create More Love and Happiness in the Present Moment

    7 Steps to Create More Love and Happiness in the Present Moment

    “The ability to be in the present moment is a major component of mental wellness.” ~Abraham Maslow

    It was 4:00am, but I was wide awake. I wanted to be a great achiever, a great partner, and a great parent. Instead, I had turned into an irritable insomniac who no longer knew how to relax.

    I was trying to do everything perfectly and be everything to everyone. Demands kept piling up. This made it tough to focus on the present moment.

    A wandering mind is less happy than a mind focused on what it is doing, according to scientific research. For most people, a wandering mind dominates about half of the time spent awake. That encourages over-thinking, anxiety, and other emotional distress, while limiting the quality of work and play.

    At the time, I didn’t realize how focusing on many different things at once limited my ability to be fully present in my relationships. I also didn’t realize just how crucial relationships are to happiness.

    The Harvard Study of Adult Development tracked people for seventy-five years. People who thrived weren’t those who gained wealth and fame, but those who nurtured great relationships with family, friends, and community.

    What’s the key to nurturing great relationships? Presence. Love flourishes in an atmosphere of kindness, patience, forgiveness, trust, and hope. This is helped by presence and responsiveness in the moment. Anxiety and impatience don’t provide a fertile soil for love.

    I’ve gradually developed a way of being more present in each waking moment of a busy life. It’s made me much calmer, kinder, happier, more relaxed, confident, and more attentive to family, friends, and even strangers.

    Think of your mind as a computer screen with many tabs open. How can you close all the tabs except one, and focus on that? Here’s what works for me.

    1. Clarify what you value.

    Identify your top core values, those things that make life worth living for you. For example, I most value love, health, peace of mind, contribution, and self-actualization. Your list might be a bit different.

    It’s okay to fantasize about being atop some metaphorical mountain. However, it helps to make values, rather than goals, your “mountaintops.” Then you can keep living by your values even if you don’t succeed at one of your goals. For example, you might not yet be able to take that dream round-the-world trip with your partner, but you can still give them your undivided attention for a little time each day.

    This approach boosts motivation and peace of mind. It also plucks fulfillment out of the distant future and brings it into the present moment, enabling you to focus on the now. When your days and minutes express what you value, you become more confident that there’s nothing else you should be doing at any given moment.

    2. Identify your options.

    What are the goals and projects you could pursue? How does each measure up against your top few core values? How much of your time does each require?

    For example, a passion of mine is to help people live with more calm, energy, and brainpower. I started a group, then more people wanted to join. I could have increased the number of groups, but that would have required too much time, eating into my personal relationships.

    I explored other options and decided to start a learning center online. This allows me to contribute more, without sacrificing what I value.

    3. Focus.

    Focus on the top few goals/projects that emerge. Form a clear idea of the next step toward achieving each goal. The solutions to life’s challenges can nearly always be reduced to a simple next step, and another, and so on.

    If you chase too many goals or projects at one time, you might be pulled in different directions, be constantly pre-occupied, and get nowhere. A better way is to focus more boldly, so that your life becomes as simple as taking the next step, with full presence.

    Once you recognize your core values, it becomes easier to say no to attractive options that don’t fit you well enough. For example, I once said no to a surprise offer of an amazing job in another country. The time was not right to uproot our family. I kept what I valued.

    4. Allocate time.

    Allocate blocks of time to each next step according to the importance of the goal to you. Allocate sufficient time regularly for relaxing with family and friends. Allocate some time regularly for planning, worrying, and problem solving.

    Allocating time allows you to steer the ship of your life instead of letting circumstances throw you around.

    For example, I used to be a champion worrier. Then I started setting apart blocks of time for worrying and problem solving. Now worry has to wait for its turn, freeing me to be more fully present when I’m with loved ones.

    5. Act with full presence.

    Throw yourself into each next step at the allocated time. Inhabit each moment of that “next step” fully, as if there was nothing better to do, nothing else to think about, and nowhere better to be.

    This practice calms me. It helps me to work and play better.

    When the allocated time is finished, move on to another “next step,” perhaps for another goal or project. Give that new “next step” your complete, undivided attention during its allocated time.

    Inhabit the moment fully even when you’re not busy pursuing a goal, such as during your planning and problem-solving time, or relaxing with family or friends, or enjoying a hobby.

    I love how this approach frees me to have a bit of fun every day instead of just during vacations. That renews me and restores my equilibrium, amid a busy life.

    6. Save non-urgent problems for later.

    When a non-urgent problem comes up, make a note of it and deal with it later, during your planning, worrying, and problem-solving time. Only when an urgent and important problem comes up need you drop everything else and deal with it.

    What if your children or boss continually bombard you with supposedly urgent and important demands? Guard a little time to refresh and recharge yourself. Your children will eventually grow more independent, and you might consider changing your job.

    7. Review.

    Review how things are going from time to time. If necessary, review the goals and projects to check whether they’re still well-aligned with your values. Sometimes a new opportunity may deserve attention, or your emphasis might need to shift.

    Think of your life as a ship that tends to veer off course. That’s quite common. Your reviews can then gently steer you back on course, toward your core values.

    —

    This seven-step process has replaced a racing, anxious mind with more focus in the present moment. I now enjoy warmer relationships, better work and play, and greater confidence that I can cope with whatever life brings.

    You can inhabit the present moment easily when you’re confident that there’s nothing better for you to do, nothing else to think about right now, and nowhere better to be. This seven-step process will allow you such confidence.

    You don’t have to get this perfect. You just need to get it roughly right, and then adjust your course during your reviews.

    You can then be more present when you’re with family, friends, and others, fully enjoying your time together. Everything that really needs doing will eventually get done, in its allocated time.

    You’ll also become far more secure in dealing with challenges and problems, because your self-image will change.

    You may have felt like a chronically overloaded person. Now you’ll feel more confident about picking your battles, breaking a big problem into small pieces, and patiently eating even a metaphorical “elephant” one morsel at a time. Life needn’t be more complicated than taking one small step at a time.

    You’ll also deal more confidently with disappointments and failures, since you may fail at a particular goal but continue to express your core values through other goals and projects.

    Regrets will dim, because you’ll become more confident that the way you spend your time is an expression of your cherished values, regardless of any particular outcome.

    You’ll also start to achieve much more, with less struggle. But the main satisfaction will come from living a meaningful life that expresses your cherished values in each waking moment.

    This works powerfully for me. You might want to try something like this. If you do, be prepared for more peace of mind, confidence, love, and happiness in each moment.

  • An Open Letter To My Bullies: Thank You For Making Me Strong

    An Open Letter To My Bullies: Thank You For Making Me Strong

    “The heart is like a garden: it can grow compassion or fear, resentment or love. What seeds will you plant there?” ~Jack Kornfield

    Dear Bullies,

    To be honest, I didn’t think I would ever write you a letter. As far as I was concerned, the amount of suffering I went through during my school years was enough to make me bitter.

    I didn’t forgive you, and I most certainly wasn’t about to forget.

    I remember those years like it was yesterday—the cruel name calling; the scrutinizing of how I looked, what I said, and what I did; the public humiliation and cornering on the bus rides home.

    Wrong face. Wrong size. Wrong skin color. Wrong personality.

    No matter how hard I tried to understand it all, it felt like the world was telling me that I didn’t belong, and I never would.

    I remember the hours spent locked in my room crying after school, while my mother paced around the house anxiously. Back then I didn’t know how to communicate to her how I was feeling, and she felt at a loss how to help. I felt paralyzed and confused.

    In the schoolyard I was the good girl who never spoke badly of anyone, the quiet student who worked hard and who hated getting into trouble.

    I remember the laughter, my cheeks burning as I walked from class to class, wishing that the earth would just swallow me up.

    Dear bullies, I really remember that laughter.

    I remember the times you refused to sit next to me, “that thing” in the class photos, deeming me too ugly to sit next to, unworthy of sharing your personal space.

    I felt crushed that day.

    Or the times you used pens and sharp objects to write cruel nicknames over all of my school books and stationery while I was home sick.

    And yet every time my family moved to a new city to follow my father’s job, I always held hope that somehow this next new school would be different, I would be different.

    I would be finally accepted.

    But that day never seemed to come, and it wasn’t long before flip top cell phones without color, instant messenger, and social media websites arrived, sending messages that made my insides squirm.

    You were my so called “friends.” You were strangers who found an easy target in a girl who was too afraid to use her voice.

    I remember it all.

    When I finally escaped school in my teenage years, I thought I was free. Instead, a suffocating depression and crippling anxiety knocked heavily on my door, as I withdrew from the world, convinced that “you” would be everywhere.

    I hastily took your critical voices and directed it inward. You became my internal radio station, one that I couldn’t quite figure out how to change or even switch off.

    But this is not where my story ends.

    By being forced to go within, I began to slowly gather puzzle pieces out of a dark and challenging place.

    I explored every nook and corner, searching for long lost parts of me, parts that hadn’t been seen in quite some time.

    I learned how to face myself without fear, but rather with a growing sense of maturity that helped me to look beyond my pain and start to become aware of yours.

    You see, we humans are merely a reflection of one another.

    For you to project words so broken and so laced with anger, you had to have been battling your very own storms within.

    Genuinely happy people don’t pull others down, and for that, you have taught me the art of compassion.

    You have taught me how to connect fully with others from all walks of life; I look around me, and I see beyond the superficial, the carefully put up walls, and I see something else:

    I see that behind every face, behind every pair of eyes filled with experiences, there is a story to be told, if we just took more time to stop and listen.

    And even though some of your stories are now forever linked with mine, they’re now the gritty, rough drafts that add to the chapters rather than take away from it.

    Because, you see, despite the hurt, you truly did contribute to the biggest gift of all:

    The gift of learning to genuinely love and accept the child that I was and the woman I am becoming.

    And for that, I only have a few words for you:

    Thank you for making me strong.

    Kind regards,

    Rachel

  • How I Think My Friend Who Died Would Want Me to Live

    How I Think My Friend Who Died Would Want Me to Live

    Open Arms

    “Death is not the greatest loss in life. The greatest loss is what dies inside us while we live.” ~Norman Cousins

    Have you ever been there?

    When someone you love suddenly disappears. When life, within a few seconds, turns upside down. When your biggest problems suddenly seem like nothing but drops in the ocean.

    I know I have.

    It was December 15, 2013. That was the day when everything changed, when her life came to an end, and many other lives were changed forever.

    When they first told me she was gone, I couldn’t fully grasp reality. For a second I wondered who this person was they were talking about—this person who apparently had the same name as my friend.

    Then, the reality sank in. My heart broke into a thousand pieces.

    Being one of the first to find out, I knew I had to be the carrier of the awful news. I had to tell people that someone they loved was gone. She had a lot of friends all over the world, so I made calls to Brazil, the United States, Venezuela, France, and the Netherlands.

    Some couldn’t say anything; others cried hysterically. After each call, my heart broke a little more. Hearing the pain and sorrow in others was almost more than I could take. Everything seemed so unreal. One day she was there and the next she was gone.

    Over two years have passed since that day. Now she smiles at me from the picture on my desk. Sometimes I imagine her being here with me. If she were, what would she tell me? How would she want me to live my life? I think she would tell me something like this:

    1. Be open to new friends.

    The first time we met was in a bar in Saint-Denis, Paris. I was new to the city and barely knew anyone there. Even though she already had her life established, she never hesitated to become friends. She initiated our friendship; she made the first phone call and asked to meet again. For that, I’m very grateful to her.

    As we grow older, we tend to stop making new friends. But, that also means that we deprive ourselves of new, unexpected, and incredible experiences. So, choose to stay open and curious about new people. They might just change your life.

    2. Laugh often.

    She was a happy person. She could light up a room with her warm smile and infectious laughter. When I met her parents, I knew exactly where she had gotten that from. Even at her funeral, her father opened up by saying, “I can’t believe I’m standing at my daughter’s funeral with a smile on my face. Seeing that so many people cared for my daughter brings warmth to my heart.”

    Joy is contagious, so smile more, and laugh often. You won’t just feel better, but you’ll also touch the heart of others while you’re at it.

    3. Stop doubting yourself.

    We once had a conversation in which she questioned whether she was lovable as a person. She had no reason to doubt herself, believe me. But, unfortunately, many of us do. We question if we’re good enough, smart enough, or good looking enough.

    She was at her best when she was herself fully and completely—including the flaws, quirks, and imperfections. We should trust that the same applies to us all. Trust that there were no mistakes when we were created. Trust that our differences are what make us unique and irreplaceable.

    4. Choose to see the positive.

    When we were going through uncertain times at work, and nobody knew if they would keep their job, she was the only one who laughed and joked about it. When someone would ask, “So, any news?” she’d always say with a smile, “Still here!” Even though circumstances were difficult, she chose to see the positive. And her positive attitude grew into a positive result, as she was among the group of people who would keep their jobs.

    Being positive when things aren’t going our way isn’t easy—it’s easier to complain and be negative. But, what we focus on tends to grow. So, instead of fighting what isn’t working, focus on what is working and on that which we want to grow. Simply put, give power to faith instead of fear.

    5. Don’t judge.

    She wasn’t someone who judged. Instead, she chose to accept everyone for who they were. She never allowed looks, clothes, or opinions to stand in the way of connecting to someone. Instead, she knew she had something to learn from everyone. So, rather than being critical to differences, she chose to be curious about them.

    We never know what someone has gone through or is going through; therefore, we’re not in a position to judge. Judgment creates separation between people, while curiosity builds bridges. Choose to stay curious.

    6. Love fully.

    She knew the power of love. She knew how it could build someone up or destroy them completely. No matter if it was a love partner or friend, she always chose to love fully. She did so by giving her undivided attention, sincerely wanting the best for everyone, and by being generous with compliments, time, and support.

    When I think of her, I think about the love she gave me and the love I have for her. Because, in the end, all that matters is the love we hold and share.

    7. Don’t waste time.

    Before her death, I used to live as if I would live forever. I talked about dreams, but I never acted on them. I always found excuses as to why it wasn’t the right time, or fretted about how things wouldn’t work out. But then her life ended at twenty-six.

    And if she were here today, I think she would tell me the following:

    “Don’t wait and prepare yourself for the life you truly desire. Start living it right now. Make the most of life while you still can. Make sure every minute of your time here counts.”

    Because it does count.

  • You’ll Never Be “Ready,” So Stop Waiting

    You’ll Never Be “Ready,” So Stop Waiting

    “It’s a terrible thing, I think, in life to wait until you’re ready.” ~Hugh Laurie

    Throughout our childhood and early adult years, we’re conditioned to think we need to be “ready” to take the next big step in life.

    Our teachers won’t let us get too far ahead of where they think we should be in terms of knowledge.

    Our parents try to protect us from ideas and truths they think we’re not ready to learn about.

    We, ourselves, hold back when faced with major decisions that we don’t believe we’re ready to make.

    We’re constantly told we’ll understand certain things, or be able to do certain things, when we’re older—as if the passage of time alone is enough to teach us everything we need to know about life.

    This way of thinking has a hugely negative impact on the way we live our lives.

    For one thing, some of us feel we are ready to move forward in life, but are constantly being held back by societal norms. Additionally, there are those of us who never take the first step toward our goals because, despite being told by society we are ready to do so, we don’t believe we truly are.

    —

    The night I graduated from high school, I broke down into tears.

    It hit me all at once as I returned home from the school-sponsored “All Night Graduation Party”: I had no idea what I was going to do with myself after walking across that stage.

    Throughout my first eighteen years on Earth, life simply happened to me. I didn’t need to make decisions on my own. As long as I did the work that was given to me, I was passed on to the next grade.

    Though I did well enough in school, had succeeded at many after-school jobs, and felt pretty good about my life in general, I didn’t feel as if I was ready to take the next step.

    It was intimidating to think that everyone around me had a plan for the rest of their lives while I had no clue what I wanted to do. I figured if I was going to move away, spend thousands of dollars, and commit to learning a specific set of skills, I had to be 100% certain that it wouldn’t end up being a mistake.

    It never once occurred to me that most of my peers were just as apprehensive about their future. But while I wasted time waiting until I was “ready” to dive into college, they dove in knowing they’d figure it out along the way.

    —

    I ended up attending a local two-year community college that fall. I figured I would “get the prerequisites out of the way” before narrowing my focus on specific coursework.

    If I’m being honest, that’s what I told others—and myself. In actuality, I spent two years doing the bare minimum to pass my classes. I barely gave any thought to my future.

    It’s not that I wasn’t interested in the material. It’s that I didn’t see myself ever doing anything with the information I learned.

    I continued to believe that I’d know what to do “when the time came.”  

    I failed to realize that I should have been using the prerequisite classes to help me figure out what I wanted to do with the rest of my life, rather than simply taking courses just to fill up my schedule. Instead, I skated through four semesters of community college without truly learning anything that would help me get anywhere in life.

    —

    I was one of the last of my friends to move out on my own. For years, I had convinced myself that I wouldn’t be able to make it in the “real world.” The thought of living paycheck-to-paycheck and in debt scared me to death.

    Once again, I never once stopped to think that all of my friends also owed thousands of dollars on car payments, college loans, and more, but it didn’t stop them from taking the next steps in their lives.

    While my peers were well on their way to building a life for themselves, I spent my early twenties mistakenly believing it’d be better to put my life on hold and have money saved up for when I was “ready” to move out than to just do it and get busy living.

    —

    We all know that hindsight is 20/20, and time is our greatest teacher. But if we wait for time to teach us how to live our lives, we’ll have missed the opportunity to take advantage of these lessons.

    We need to have confidence in our abilities, and faith in the notion that taking immediate action will result in much greater gains than if we were to wait until “the time is right.”

    There are a few ways we can make this happen:

    Stop Comparing Yourself to Everyone Else

    If you constantly compare your accomplishments to others, you’ll always find a way to be disappointed. This disappointment can lead to self-doubt and feelings of unpreparedness.

    As I mentioned before, I wasted an enormous amount of my twenties thinking that everyone else around me somehow had it all together while I was barely staying afloat.

    I kept wondering when I would finally have the confidence and abilities needed to move forward in life—as if these things would just come to me one day.

    I now realize that confidence and ability comes from active practice, and the reason many others around me may have been more successful was because they didn’t waste time hoping for something to come to them; they put in the effort to make it happen.

    Identify and Challenge the Excuses That Hold You Back

    “I don’t have enough money.”

    “I don’t have a well-paying job.”

    “I don’t know what I want out of life.”

    “I’m not quite ready yet.”

    Since there are innumerable ways things could go wrong when stepping out of our comfort zones, it’s possible to create an inexhaustible list of excuses to stay stuck, and seemingly safe.

    But we must realize that most, if not all, of the excuses we make are temporary roadblocks, not concrete walls. Even if it takes a little extra effort, there are ways around them.

    If you don’t have enough money to go back to school, or are stuck in a dead-end job, you might default to thinking you’ll never make something of yourself. But instead of wallowing in your sorrows during the time you have to yourself, you could sign up for cheap (or even free) online workshops to help you spring into the next chapter of your life.

    If you don’t know what you want to do with your life, chances are it’s not because you don’t want to do anything. (It’s more likely that you want to do everything!) Unfortunately, too many of us allow our indecisiveness to manifest in stagnation, and we end up letting opportunities to try new and exciting things slip away from us.

    Yes, we should be wary of the possibility that things won’t always go swimmingly in life. But if we let the fear of being unprepared for such contingencies stop us from taking steps forward, we’ll never get anywhere at all.

    It’s okay to not feel like you’re ready to make big moves in life. We all feel that way at times.

    But sitting around waiting to “be ready” won’t get you anywhere. You need to actively go out and get the experience that will prepare you for the next step.

    Maybe you aren’t ready to take a giant leap into the next chapter of your life, but that doesn’t mean you should stop taking baby steps in the right direction altogether.

    We tend to measure our worth by our major accomplishments: graduations, first jobs, marriages… the list goes on. But we often fail to realize that none of these things happen overnight. It’s through the little steps we take leading up to these major events that prepare us to take the giant leaps that define who we are.

    As long as you continue to press forward, you’ll eventually get where you want to be.

    Time will not prepare you for what’s next in life. Only your experiences, and the lessons you learn from them, can.

  • Happiness Hacks: 10 Ways to Infuse Your Life with Joy

    Happiness Hacks: 10 Ways to Infuse Your Life with Joy

    Happy

    “There is no way to happiness. Happiness is the way.” ~Thich Nhat Hanh

    Life seems complicated these days.

    We’re all busy pursuing happiness, yet how many of us ever reach that goal?

    Success, money, and busyness are top of our priority list, yet deep in our hearts we’d prefer time, love, and security.

    It’s the age of making a living, but perhaps at the cost of making a life.

    What really makes us happy, and how do we find it?

    I spent many years trying to fit in, to be someone else, to pursue the dream of success, in my jobs and my relationships.

    I collected material things, often at the cost of what really mattered, and I was left unfulfilled as a result.

    I quit my corporate job and left my long-term relationship to go on a journey of self-discovery. Here are my top nine happiness life hacks, from my experience and the things I’ve learned along the way.

     1. Authenticity: Be who you are, not who you think you should be.

    We live in a world where we are surrounded by ideals, and with a tendency to compare ourselves to others, it’s no wonder so many of us feel like we’re not enough.

    I’d tell myself that writing was a hobby, not a “real job.” I sought approval through promotions and success through status, neither of which made me happy.

    To find happiness, we must be true to ourselves, live our own dreams, and be proud of what makes us unique. So, instead of comparing yourself to others, look to see if you’re fulfilling your own potential in accordance with what you value.

    2. Self-care: Respect yourself.

    Health and happiness are inextricably linked; you can’t have one without the other.

    Our nutrition is so important, as is getting enough sleep and regular exercise. In a world where lifestyle-related disease is at epidemic proportions, taking care of our own health is increasingly critical.

    Yoga, meditation, and regular walks help me look after myself and keep me strong. These practices were key in helping me overcome corporate burnout.

    Sometimes these practices seem too basic, and we ignore the simple principles of good health. It’s often the last thing we prioritize and in our busy lives. But taking time out to care for our health is fundamental. Without our health, we can achieve very little.

    3. Mindfulness: Live in the now.

    Our minds are so busy, and with the evolution of technology, we are now connected 24/7. We never switch off. As a result, we are spending less time in the present.

    Our thoughts are consumed with rehashing the past or worrying about the future.

    The past has gone and we cannot change it, and the future never arrives. The only time we have is now—the present—and of course, this is life.

    In a world where multitasking is seen as a necessary skill, being mindful is the opposite. It’s slowing down and focusing on one thing at a time, one moment at a time.

    Mindfulness is acceptance of what is, without judgment; being yourself, at home with yourself; and seeing the beauty in every moment. It teaches us to slow down and notice more. This leads to a true happiness that arises from within, independent of external circumstances.

    4. Resilience: Learn from experiences.

    Being happy doesn’t mean that everything is perfect. As Thich Nhat Hanh says, “The art of happiness is also the art of suffering well.”

    To be happy, it is critical that we embrace the tough times, too. They come to us all. It’s how we deal with them and bounce back that impacts our happiness. This is our resilience.

    We spend much of our time trying to avoid the bad times and cling to the good, yet both will always come and go. Embracing this and shifting our perspective is key to happiness.

    5. Appreciation: Be grateful.

    In our consumer-driven society, it’s all too easy to focus on what we can get, and to be never feel fulfilled. This leads us into constant craving. Like a bottomless bucket that can never be filled, we always want more.

    I learned that happiness is not about getting what you want; it’s about loving what you have.

    There are many things we are lucky to have, yet take for granted: fresh air, clean water, warmth, shelter, family, and food. It’s not until these things are taken away that we realize how fortunate we are. Gratitude helps us remember our priorities and focus on the things that matter.

    6. Simplicity: Let go.

    We feel we need to have things in order to be free, when in fact it’s the opposite. Our struggle to hold on to things brings the very pain we are trying to avoid. We are terrified of letting go, for fear we’ll have nothing, but this is the true path to living well.

    When I went from a corporate job and material wealth to having nothing and living simply, it put things into perspective for me. After all, everything material we have can be lost tomorrow.

    The irony is, if you’re asked what you most value, it’s likely to be the things money can’t buy—things like love, health, and family.

    There are also things within us that we need to let go of. This can be hurt or anger from the past, or limiting beliefs about ourselves. These things hold us back, and like heavy baggage we carry around with us, they break us down.

    7. Self-empowerment: Look within.

    We have a tendency to look for inspiration externally, in our teachers or gurus, yet we have infinite potential within.

    Often, these people help us tap into our inner well, but so do other ordinary people in our life, along with our own experiences.

    We are capable of amazing things if we stop doubting our abilities. It’s often during our biggest challenges that we find out just how much strength we possess.

    8. Compassion: Reach outside yourself.

    Happiness is less about survival of the fittest and looking after number one, and more about collaboration and acts of kindness. Doing good makes us feel good. The best jobs I’ve ever had were voluntary, unpaid roles helping others.

    Our natural response to seeing someone in distress is the impulse to help. We care about the suffering of others, and we feel good when that suffering is released.

    Feeling like we’re making a difference in the world and helping those who need it brings us joy and meaning.

    9. Enjoyment: Do things you love.

    We need to earn a certain amount of money to provide the basics, and few of us are lucky enough to have a job we love. However, we all still have a whole life outside of work with which to create happiness.

    Instead of just making a living, be sure to make a life. Do things you love every day, spend time with those who nourish your soul, learn new things, take time out for you.

    This can involve small things, like a chat with friends, a walk on the beach, or a cup of tea in the garden; or the bigger things, like enrolling on an art course, traveling to that place you’ve longed to visit, or writing that book.

    10. Challenges: Try something new, something that scares you.

    Sometimes we’d like to change things, but it’s just too hard. We know we’re unhappy where we are, but the alternatives are too scary. We prefer the devil we know, and the familiar feels secure, even if it doesn’t make us happy.

    For me, leaving my relationship, changing careers, and speaking in public all left me gripped by fear. I was afraid of the unknown, and also failure. But it’s only by facing these fears that we are able to grow into the people we’re capable of being.

    To get somewhere you’ve never been, you might have to do something you’ve never done. Life begins at the end of our comfort zone!

    —

    Life doesn’t have to be complicated. Happiness shouldn’t be hard, but we often make it so.

    One of the things I’ve discovered is that we are responsible for our happiness, and it comes from within—which is great news, because it puts us in control and makes it possible!

    It takes work, and it may not be easy, but small steps in the right direction put us on the path to happiness.

    Try focusing on one of these life hacks each week and see how your life changes.

  • 10 Ways to Lift Your Spirits When You’re Having a Tough Week

    10 Ways to Lift Your Spirits When You’re Having a Tough Week

    “True happiness is born of letting go of what is unnecessary.” ~Sharon Salzberg

    You are exhausted. Every force in the universe seems to be conspiring against you.

    You pick yourself up just to be knocked down again by more bad news.

    It’s not fair!

    You want to crawl in bed and wait for the week to be over.

    But you know you can’t hide.

    Sometimes our lives get tough. It happens to all of us. You know things will eventually get better, but it’s hard to get through a ruthless week in one piece.

    When you are having a horrible week, do you succumb to pressure, or have you learned how to keep your spirits up?

    Back when I was in college, we used to have horrible jam-packed finals weeks. We’d usually start Monday and finish on Saturday. We’d have five final exams during that week.

    It was rough.

    Like most of us, I’d study ahead but usually had to cram a lot during that week. They were nightmare weeks with sleepless nights. I thought crazy times would end with college.

    But I was wrong.

    Years later I took a job as a project manager. It was a lot of fun in the beginning, until it became intense. My team and I had an ever-growing amount of projects with insane standards we were handling.

    Soon, I was working sixty to eight hours a week. I’d put out a fire and fifty more were waiting for me. I was barely able to keep my head above water.

    My fuses were extremely short during those days. When something at home didn’t go as I expected, I’d blow up. I’d get angry, yell, and end with a dagger-to-the-heart kind of comment.

    It was the grown-up version of a toddler’s temper tantrum.

    Letting off my steam in an unhealthy way would later come back to haunt me. I felt ashamed of my behavior, and somebody I loved was in pain because of me.

    Eventually, I realized that this was extremely damaging to me and my loved ones. I had to make dramatic changes in my life.

    I admit, it did take a few months to make the changes, but at least I could see the light at the end of the tunnel. In the meantime, I learned a better way to deal with extremely stressful times.

    Here are ten tricks I used, or later learned, that will help you stay happy in the middle of a crazy week:

    1. Picture your life a month from today.

    You will overcome your problems and your life will go back to normal, but most of the time it won’t happen overnight.

    It helps to have a long-term perspective to get detached from the overwhelming stress of today.

    When I was swamped with problems and piles of unanswered emails, I’d often get very discouraged. I found that daydreaming about my future, about things being normal again, would calm me down.

    Fast forward a month from now. Think about you living a happy, normal life again. It will lift up your spirit, and in no time you’ll be living there once more.

    2. Create a peaceful space for yourself.

    Your environment matters.

    The last thing you want when you are under stress is to sit at a sad-looking desk with piles of paper and clutter.

    While being under a lot of pressure, I was lucky enough to come back home to a Zen, clutter-free bedroom. I’d instantly feel peace.

    The same can happen to you. When you are surrounded by chaos, you add unnecessary stress to your life. If you create a peaceful space around you, you’ll be able to breathe deeply and relax more easily.

    So even if you feel like you have no time, spend fifteen minutes to put stuff away and create a quiet surrounding. You won’t regret it.

    3. Remove yourself from negative, draining conversations.

    It’s impossible to isolate yourself from “negative people” all the time. We all have hard days and get a little negative every now and then.

    When you’re having a rough week, it might be tempting to fall into that self-pitying place. Increase your odds of maintaining a positive mindset by avoiding negative, emotionally draining conversations.

    Back when I was working crazy weeks, I was not able to ignore my negative customers. But I learned to stay out of other negative conversations or switch to positive topics, even if the only positive thing I could think of was the weather.

    Don’t let negativity suck up all your energy. You’ll end up in a depressive conversation, and your day will go further south.

    4. Celebrate your small wins.

    When you are in the middle of a storm, it may be a while till you have a big win. But you can celebrate the small things and lift up your spirit.

    It may be a task accomplished, a good report, or that you took the high road when somebody criticized you.

    Purposely find the small things that made you proud of yourself throughout the day. Make a mental note about them.

    Reflect on your small wins and let that cheer up your weary spirit.

    5. Selfishly set your limits.

    You are ultimately responsible for your own well-being. Nobody will care about you the way you do.

    When I was working over sixty hours a week, I realized no matter how many hours I’d put in, or how efficient I was, I was not going to be able to meet my deadlines. I decided to let my boss know.

    You know when you are reaching exhaustion better than anybody else. You need to start saying no, way before you reach your limit.

    Be selfish about your time.

    When you see a stormy week on the horizon, it’s time to cancel all the nice-to-do things that snuck into your calendar (unless it’s something that would refresh your soul).

    6. Make someone delightfully happy.

    Something interesting happens when you focus on somebody else’s happiness. When you make someone else happy, it comes back to you.

    You’ve experienced that before. Maybe you wrote someone a heartfelt note, or you put a special effort in giving someone a present. And they loved it! That act of love and kindness filled your heart the way nothing else would have.

    So think about calling a friend to tell them how much you appreciate them, or taking a break to invite someone you love for dinner. It will transform your week, and it might brighten their week, as well.

    7. Wake up twenty minutes earlier.

    It may seem counter intuitive, because of course you want to sleep as much as you can. But you’ve got to trust me on this one.

    The first hour of your day sets the mood for the whole day.

    If you start your day having to rush to wherever you are going, things will go downhill from there.

    On crazy weeks you are already on edge, so don’t push yourself even more. Instead wake up a little earlier. Get ready and have breakfast slowly. Don’t rush.

    Your peace during the first hour of your day will go a long way.

    8. Accept the imperfect.

    When your life feels like a sinking boat, it’s the wrong time to insist on every detail being perfect.

    Of course, some things will need to be finished perfectly, but many others won’t.

    Is dinner slightly overcooked? Then nobody will get food poisoning. Your shoes don’t match your outfit? Unless you are the editor of Elle Magazine, nobody will care.

    You only have twenty-four hours a day, but now your plate is much fuller than last week. You need to accept some things won’t be accomplished the way you’d like them to be.

    Be kind to yourself and let some high standards slide.

    9. Lean on an authentic friend.

    It’s hard to be an objective observer when you are going through tough times.

    Having a good friend to help you is invaluable.

    During my tough times, I often lean on my husband. He is sensitive enough to let me vent, but he’s able to show me the positive side of things too.

    You have to be careful selecting this friend. If you find yourself getting more and more depressed when you are talking to your friend, you should stop talking to him or her for now.

    You need a friend that can listen and sympathize with you, and at the same time help you get out of the hole.

    10. Focus on your awesomeness.

    It’s hard to see ourselves through a positive lens in the middle of a storm.

    But you haven’t changed. If anything, you are growing stronger and more resilient during tough times.

    You need to remind yourself about your amazing qualities.

    List them. Ask your best friend to help you. Keep them in front of you at all times.

    Because that’s the true you, not the overwhelmed, stressed out version you see in the mirror.

    You Can Stay Happy Even During Crushing Times

    It’s hard to see the light at the end of the tunnel when you are going through the valleys of life.

    You wish life were always good. But tough times are inevitable.

    They will happen every so often, even if you put your best foot forward to try to avoid them.

    So, sooner or later, you’ll need to learn how to stay happy in the middle of a storm.

    The pay off is astronomical. Your heart and mind will thank you.

  • Why We Worry About What Other People Think of Us (And How to Stop)

    Why We Worry About What Other People Think of Us (And How to Stop)

    “When I look back on all these worries, I remember the story of the old man who said on his deathbed that he had had a lot of trouble in his life, most of which had never happened.” ~Winston Churchill

    I often play a little game with myself when I’m feeling bad. The game is a simple one, and maybe one that some people might find slightly morbid, but it cuts to the heart of the matter.

    I ask myself if this thing that is making me feel bad will matter to me when I’m on my deathbed. Ninety-nine percent of the time the answer is no.

    The things that matter to us when we’re contemplating our demise are the things that are actually important like, Did I love enough? and, Did I do all of the things I wanted to do?

    No one on their deathbed has ever said, “Man, I really wish I hadn’t stumbled over my words during that job interview.” Or, “I wonder why no one complimented me at that party when I was twenty-two.”

    We spend a lot of our time worrying about things that won’t matter to us later.

    You might be thinking, but it matters to me now, and it does. But there are two reasons why it shouldn’t: The first is that worrying is counterproductive, and the second is that worrying about what other people think of you doesn’t serve you.

    Worrying is the most impractical way to use your energy. There has never been a time when worrying if so-and-so would like you, give you the job, or want to be your partner in life contributed to you getting what you want.

    Not only does this not solve your problems, it typically leads to anxiety and overwhelm.

    When things are outside of our perceived control, like when we’re meeting people for the first time, worry kicks in.

    Our minds are wired for negativity—an evolutionary tool designed to keep us safe. But today, this process doesn’t serve us. We’re not meeting bears that might kill us at the event tonight, but our bodies are responding as if we were.

    Just like anything that isn’t serving us, worry can act as a signpost for where we need to dig more deeply into ourselves.

    Worrying about what other people think about you is a key indicator that you do not feel whole without the approval of others. 

    You’re looking outside of yourself to fill something only you can fill. No amount of approval from an outside source will ever make you feel whole. You’ll get it once and need it again and again and again. It’s an addictive cycle that turns you away from yourself.

    I remember when I began dating in my early twenties. I was super nervous because I wanted to make a good impression on whoever I was going out with. I was so focused on appearing likable that I didn’t even consider whether or not I liked him.

    This, in the simplest of terms, is disempowerment.

    We disempower ourselves when we’re more concerned with how other people perceive us than we are about how we perceive ourselves.

    When you are truly content with who you are, you stop being concerned with whether or not other people like you.

    You deserve to live your life for you instead of chasing an ideal your mind has created.

    You deserve to discover who you truly are, and show that incredible person to the world.

    You deserve to have people around you who love and admire you for who you are instead of who you are trying to be.

    There are two techniques that have alleviated my worry about what others think of me. The first is my breathwork practice, a powerful active meditation that gives me clarity, connection to my deeper self, and lightness of being.

    The second is mindfulness, the act of being conscious and nonjudgmental of my thoughts. Once I’m aware of my thought process, I work on actively shifting my focus to something that serves me.

    I recently went through a shocking breakup. It was shocking because the person I had been dating led me to believe he was committed to me, and we were planning our futures together.

    Without warning, he decided he didn’t want that. Of course, there is a natural grieving process when we lose someone we love dearly, but part of my challenge has been letting go of what he thinks about me now.

    I will have thoughts about how he doesn’t hold me in the high regard he once did, and it will leave me feeling deflated.

    In these moments, I am disempowering myself. I am allowing his thoughts about me to matter, and they shouldn’t.

    It’s not that we shouldn’t ever care about what people think about us, but we should care what we think about ourselves first. So in these moments I ask myself who I am and place my attention there.

    If he doesn’t think I’m amazing anymore, it doesn’t matter, because I know I am.

    We disempower ourselves far too often. A simple shift in our thinking can bring us into connection with the truth.

    When you find yourself concerned about what someone thinks about you, bring the focus back to yourself. If you’re thinking, “I hope she doesn’t think I’m a flake.” Ask yourself, “Am I a flake?” If you know the answer is no, then you’re good. Release it and move on.

    If the answer is yes, then take note and forgive yourself for it.

    When you spend time wondering how other people perceive you, you create stories that are often far from the truth. In order to change, we have to be able to see ourselves, accept who we are by giving ourselves love, and then make new choices.

    Worrying about everyone else’s possible thoughts doesn’t contribute to positive transformation.

    When I’m on my deathbed, the people who are going to matter to me are the ones who chose me, the ones who really saw me, the people who chose to give me love even when I fumbled.

    These are the people who matter.

    And it will matter to me that I lived a life I was proud of, that I was able to get to know myself and share that person with the people I love.

    So, you have to learn to be your own advocate. You have to stop giving your power away to other people.

    Like meditation practice, each time your mind wanders to the thoughts of other people, bring it right on back to yourself. Fill up that void with your own love. Stand in your own power. Show people who you really are, unapologetically.

    Don’t wait for someone else’s permission to be amazing. If they don’t see it in you, it doesn’t matter.

    The truth is that if they don’t see it in you, it’s because they don’t see it in themselves.

    We are all acting as mirrors for one another. Don’t try to be the broken version of someone else. Be the best version of yourself and your own biggest fan.

  • How to Transform Your Body by Coming from Love Instead of Fear

    How to Transform Your Body by Coming from Love Instead of Fear

    “Fear is the opposite of everything you are, and so has an effect of opposition to your mental and physical health.” ~Neale Donald Walsch

    My initial foray into health and fitness started from a deep place of fear.

    I feared my weight and my appearance, always wondering what new trend I’d encounter in a magazine or on social media that would point out the latest way I was inadequate.

    I feared the big health scares that we’re told could kill us at any moment if we aren’t careful. Diabetes. High blood pressure. Cancer.

    Many of us have all been on some part of this same path. But when we let fear sit in the driver’s seat, it actually pushes us in the opposite direction of true health and happiness. We’re driven to make exercise or diet choices that never seem to satisfy, and the body we see in the mirror never seems to be what we want.

    And so like many of us, I hopped from one exercise plan to another. I jumped from one eat-this-but-not-that diet to another. Meanwhile, I never arrived at a place of feeling healthy, whole, and happy.

    This feeling I was seeking—this thing I was trying to get out of my body and my physical pursuits—was a teaching moment for me.

    As each so-called “healthy” lifestyle change led to dead ends, and as I saw friends struggle with weight despite their strongest efforts, I slowly realized that our health is only as good as our mindset.

    See, fear is completely unsustainable as a motivation for our health journey. We don’t like to dwell on all the ways our mortal bodies are threatened. Information alone isn’t heart knowledge, which is why so many of us intellectually know we shouldn’t smoke or eat so much fried food, but maybe we eat French fries for lunch anyway.

    Fear of our own bodies doesn’t work either. Our unhappiness might make us go on a diet, but for every action there’s an equal and opposite reaction, so we inevitably get off of that diet. Then we feel the pang of guilt and more fear, and the fear-driven cycle repeats itself.

    To break this cycle, we have to talk about not just our gym habits or our eating habits or our favorite green juice, but also our mind habits.

    If we change our minds, we change our bodies. The body is the physical incarnation or manifestation of our internal beliefs and thoughts. While so-called “body problems,” like extra weight where we don’t want it, may bubble to the surface on the body level, the answer isn’t solely on the body level but also on the level of our mindset.

    My health path switched lanes dramatically when A Course in Miracles reminded me that nothing real could be threatened.

    The book teaches that our real, inner self is already whole, perfect, and securely loved. That’s real, but we’ve bought into the illusions that Hollywood, magazines, social media, and the world sells to us.

    When we accept that we’re already whole and that this truth cannot be threatened, we can finally release the fear we feel when we perceive a threat to our body. Body image threats—“I’m less if I don’t weigh less” or “I lack if I don’t have more muscles”—lose all of their power and dissolve the moment we hug this truth close to our hearts.

    To paraphrase it in non-religious psychological and philosophical terms, everything that we see around us is simply our minds’ projection—our world, our “reality,” reflecting back to us our own internal beliefs and mindsets.

    This is true when it comes to the types of careers we chase, or the types of friendships we create, or how we relate to money or sex or love. It’s especially true for how we perceive what we see in the mirror and how we care for our body.

    If fear is an unsustainable motivator for weight loss or staying healthy, and if fear actually makes us make unhealthy choices, then we must return to a core place of love.

    We must release the illusion and accept that our real self is whole. Similar to how darkness is just an absence of light, the fear we’re feeling is not an actual thing, but rather an absence of love for our true selves.

    Approach exercise, diet, and physical health with a love-focused mindset, and suddenly we change how we treat our bodies and we begin to see the physical results we’re looking for.

    Remember, when we get healthy on the mind level, the body manifests this new mindset through our subconscious choices.

    There are a few ways that we can each start to center our diet, weight loss, and fitness on a spirit of love instead of a spirit of fear:

    1. Remember who you really are.

    In A Course of Miracles, we’re told that we’re already whole, divine, and full of light, but we’ve just forgotten that and need to be reminded of it.

    Unfortunately, so much of the messaging that we’ve internalized tells us we need a certain waistline or a specific number of abs to be good, whole, and lovable.

    Begin to remember who you really are, and remember that your real you is not threatened. You are divine, and therefore you’re wholly love, wholly lovable, and wholly loving—no matter your physical appearance!

    2. Identify and let go of your triggers.

    So many of our dietary choices are driven by subconscious, fear-based emotions like anxiety and stress. For example, researchers have found that stress—which is really fear of a situation that we can’t control—causes us to crave unhealthy, sugary snacks.

    Fear also causes our body to release cortisol, a hormone that boosts appetite and makes us store extra abdominal fat.

    Every diet we’ve ever tried and failed at focused solely on the physical symptoms, like stopping late-night snacking. But remember, a problem like late-night munchies isn’t just on the body level but on the mind level.

    Take a step back and observe the situation for any underlying triggers—a problem in the office, or maybe a toxic friend—that may be provoking fear.

    Self-care is having the courage to heal by identifying and creating boundaries between you and any toxic situations present, carving out time to relax and de-stress, and saying no whenever appropriate.

    3. Build an abundance mentality.

    It’s time to exercise your mindset muscle just like you exercise your physical muscles. As a certified personal trainer, I have reviewed dozens of psychological studies that show how positive self-talk and a positive mindset motivate us to stick to our health goals. It’s one of the big differences between people who stick to their New Year resolutions and those of us who don’t.

    In our health journey, an abundance mentality means we choose to exercise and bless our physical bodies because we want to add more positivity to our already abundant lives, not because we’re trying to fill some sort of inner emptiness.

    For me, when I walk into the gym with a mindset of abundant success (“I love myself, so I want to sweat a little”) instead of a lack mentality (“I can’t believe I ate that, I need to burn it off now”), it changes everything about my workout endurance and the physical results I see.

    4. Drop the fear-based language.

    When I talk to people, they often refer to their diet struggle. Or they see health as a battle between their mind and their body. “No pain, no gain,” is something athletes yell at themselves as they complete one last mile or one last burpee.

    Struggles, battles, and pain are no way to refer to the physical temple within which our divine love lives. All it does is reinforce the false idea of separation between our spiritual and physical manifestations.

    Your body is not something you need to battle and beat into submission. As we drop fear-based language, we empower ourselves and the people around us to view each of our bodies with more love.

    5. Create love-based diet, exercise, and wellness goals.

    The health stool has three legs: Our internal mindset, scientific research on proven exercise and diet techniques, and actual action. Research may say, “Do XYZ to get stronger,” and we take action. But the mindset aspect is a game changer.

    An action done in fear has a different outcome than the same action done in love. As a personal trainer, I know that it’s our thoughts and beliefs systems that actually transform our bodies.

    For example, every summer, people tell me they want to look ripped or toned for the pool season and that they’re worried about abs or love handles. This is a fear-based wellness goal.

    A love-based wellness goal might look like this: “I want to be more flexible so I can play with my grandchildren.” Or, “I want stronger legs so I can go hiking more.” Goals built around love connect us to positive, abundant life experiences.

    Instead of eating or not eating something because we’re terrified or our body, we can replace this fear with love. If we love our body, because it houses our divine nature, how does that change what we do?

    Love looks like a little bit of sweat at the right time, enough sleep every night, and nourishing, yummy meals that make you feel good.

    The more we stay connected to love instead of fear, the more we’ll see this same love reflecting back to us when we look in the mirror and when we glance down at the bathroom scale.

    Ask yourself right now, “If I am whole, healed, and loved, what changes would I make to feel more of that love in my own body today?”

  • 10 Things to Remember When You Feel Lost and Alone

    10 Things to Remember When You Feel Lost and Alone

    “Accept what is, let go of what was, and have faith in what will be.” ~Sonia Ricotti

    I would lie awake at night aching for rest and relief from my racing mind. Hot milk with honey, yoga postures with my feet above my head, no chocolate after three in the afternoon—I had tried it all.

    I was weaning myself off sleeping pills. Wrenching myself from my love affair with the tiny white disc. I’d pop it under my tongue to slide from the shackles of adrenaline. They felt impossible to escape.

    I’d started using sleeping pills in my last semester of university, having begged my doctor for a prescription to stop the torture of lying awake night after night. One day running straight into the next, and the next, and the next. An endless horror-film loop.

    I felt lost.

    And alone.

    It wasn’t a new feeling. I’d felt that way for years.

    I’d lie awake and wonder why I didn’t feel better, wish I could feel like everyone else seemed to—content, confident, happy. Why wasn’t that my life?

    And then, one day, I decided to see what else was possible. If I could feel a different way. If I could feel better.

    It took time. And patience. Self-exploration. And courage. But I did get there.

    If you’re feeling like I felt then, here are ten things to remember.

    1. We’re all in this together.

    I’ve felt that way. All of my closest friends have felt that way. Family members of mine have felt that way. And, people who read Tiny Buddha—just like you—have felt that way. Or are feeling that way right now.

    One day a friend of mine surprised me. She was someone who always seemed positive and upbeat. Always sunny.

    I said to her, “Some days I just feel so alone, like nothing is okay.” She said: “Me too.” It made me feel better, and less alone. We’re all in this together.

    2. People share the highlights, not the lowlights.

    We can feel anxious, sad, and unhappy after going on Facebook or Instagram. We can end up feeling like we don’t have an awesome enough life;, like, if we don’t have a glamorous event to photograph and share, we suck.

    But people share the highlights, not the lowlights. I’ve talked with so many people whose lives look amazing on Facebook and Instagram who tell me, “I feel sad. I feel like no one cares. I feel alone.”

    3. It’s okay to be right where you are.

    Sometimes we think we need to be making progress and moving forward, that we need to be a shining ray of light all the time. But the truth is, we need times when we’re pausing.

    Those times are often when we feel more lost and alone. We’re figuring things out, re-evaluating what we thought we wanted. It helps to let ourselves rest in the knowledge that this time is natural and normal, rather than tell ourselves we need to be making progress and moving forward.

    4. Change happens in the mess.

    The truth is that we often can’t feel better until we have a little meltdown. Or a big one. Change means shifting into something different, and to do that we may need to let go of some things and allow them melt away. This can get messy.

    I had to let go of the thought that I needed to be what everyone else thought I should be. To do this, I started to notice my thinking, especially thoughts that included the words “should” and “have to.” Then I got myself to question those thoughts: Is that absolutely true? Do you have to?

    When I gave myself the time and space to explore those questions, a freedom came. It was the experience of being able to question my own thinking, which helped me see that I didn’t need to believe all of my thoughts. From there, I was able to choose other thoughts. From there, I was able to choose other actions.

    That change wouldn’t have happened without me getting messy, having a meltdown, and letting go of some things.

    5. New beginnings can feel like endings.

    Do you remember a time when you started something new? A new school year? A new summer break? A new relationship?

    I bet if you look back you’ll recognize that there was an ending that happened before that new beginning. And during that ending you might have been sad and felt alone. But eventually, those feelings transformed when the ending gave way to a new beginning.

    6. It’s easier if you let it be there.

    The harder we fight the way we’re feeling, the harder it is to feel that way. The more we let it be there, the easier it gets to feel that way. The feeling no longer feels scary, or like something we need to try to avoid.

    And often, as a result, the feeling will fade away. Sometimes quickly. But resisting the feeling can make it feel bigger and harder to handle.

    7. Being alone can bring you peace.

    When we’re alone, we’re faced with our feelings and our thoughts. It’s harder to distract ourselves.

    If we let these times of feeling lost and alone be all that they can be—messy, uncomfortable, hard—we can learn to handle them. We can learn that they don’t need to be avoided. And that helps us feel stronger, like we can handle anything, and that can bring us peace.

    8. Feelings can heal you.

    All of the emotions that arise when we feel lost and alone can point to what we need to heal within ourselves. They can be like signposts on the road to freedom, saying, “Look over here. Go this way.”

    The sadness I felt when I felt most alone was pointing my attention toward expectations I had of myself: that I had to be in a relationship in order to be happy, that I had to be busy and socializing all of the time in order to be like other people, that I had to live an exciting-all-the-time life.

    Letting go of those expectations helped me heal those misunderstandings within myself. Without the sadness, I wouldn’t have spotted them.

    9. It doesn’t mean anything is wrong with you.

    I hesitated to write this in this way. And I don’t mean it to sound harsh or unfeeling.

    Accepting that life is kind of sucky sometimes can help us get through the times where we feel lost and alone. It doesn’t mean anything is wrong with you. It’s just part of being alive.

    10. The sun will come out tomorrow.

    Okay, I know it might actually rain. But what will happen for sure is that a new day will dawn. And in the dawn of a new day, you might feel better.

    Also, be gentle. Be soft. Be caring. We’re all in this together. And there are other people who feel exactly the same way.

    Editor’s note: Lindsey has offered to give away two copies of her new book. From Darkness to Light: Devil Wears Prada meets Eat Pray Love. An uplifting story of personal transformation, travel, and starting over. To enter to win a free copy, leave a comment below.

  • How to Make a Hard Change and Avoid Future Regrets

    How to Make a Hard Change and Avoid Future Regrets

    Man in sunglasses

    “If you do tomorrow what you did today, you will get tomorrow what you got today.” ~Benjamin Franklin

    If you want change, it has to come from inside. You can’t rely on someone or something to change you; you have to do it yourself.

    However, it’s one thing to want it, but it’s another to actually do it. That’s the hard part—doing it. Change can be hard.

    But there’s a technique to get yourself to take action to make a change. It’s simple, and truly powerful.

    A Technique to Get Yourself to Make a Change

    It’s just a matter of closing your eyes, using your imagination, and opening them. Ready?

    Take a look at your life as it is now. Where are you physically, emotionally, financially, in your relationships, in your career? What areas are you happy with; which do you want to change?

    Now, close your eyes. Look out one year and see yourself as you are today. As if nothing changed. Are you happy with yourself? Are you happy with how things haven’t changed?

    If you’re not happy, keep your eyes closed and make yourself feel the pain of not changing. Feel the burden of not having enough money, of being in an undesirable relationship, of being stuck in that same job, same desk, of being overweight. Really feel that weight on your shoulders, holding you back, pushing you down. Hold that image for a while.

    Now, imagine yourself five years from today, in the same place, broke, lonely, depressed, stagnant. Really feel it, the weight of the baggage, the frustration, the disgust of not doing anything to change your life for the past five years. Again, hold that image in your mind and feel those feelings. Do you want that?

    Go out even further, ten or twenty years, without making a change. See your life as if it was clear as day, as if it was your reality. If you are able to get yourself to feel that pain, to truly feel it, the weight of it will get you to immediately take action and decide to make a change.

    The idea is not to visualize a life you want; instead, it’s for you to imagine what your life would be like if you didn’t do anything to change it.

    The negative emotions associated with not changing should ignite a fire inside you and make you decide to do something about it.

    How I Pushed Myself to Make a Change

    Let me give you a personal example.

    It’s often said that college is where you go to have new experiences, meet new people, discover yourself, and try new things.

    For me, that was absolutely the case. As an individual, I feel I really came into my own. It was also a place where I tried new things, good and bad.

    One of the bad things I did was start smoking. It seemed like everyone around me was doing it. In particular, when I went to parties, everyone would light up.

    Being young, invincible, and naive, I thought that I would be able to continue with it and then quit whenever I wanted.

    Well, that wasn’t the case. I continued this habit for years after graduating. Quitting was harder than I thought. I probably tried quitting over 100 times.

    It wasn’t until I was expecting my first child that I knew I had to quit, if not for me, for him; but how? I tried so many times before with no success.

    So what I did was to imagine myself smoking for the next year. I smelled the horrible odor smoking left on my clothes, I felt the blackening of my lungs, I tasted the yellowing of my teeth, I thought of the damage I was doing to my infant son.

    Then I looked out even further. Five, ten years out. I was literally killing myself, little by little, day by day, cigarette by cigarette. What was I doing to myself, to my family, to my child? I felt the pain. I really felt it.

    Then I looked out ten or even twenty years. I saw my little boy with a cigarette in his hand. He was doing the same thing I was—killing himself.

    I knew I couldn’t continue as I was. It was right then and there that I decided to quit smoking for good.

    It’s Your Turn

    Think of some part of your life you want to change. Find something that, if you were still doing it, or not doing it, over the next several years, it would negatively impact the quality of your life.

    Got it? Now that you’ve decided you want to change something, the next question is: What are you going to do? How are you going to get to where you want to be?

    For now, don’t worry about the how; that will present itself. The only thing you need to do now that you’ve decided to change is to start moving forward.

    Take some action, any action. It doesn’t have to be anything monumental. Even small changes can have a significant, long-lasting impact. The important thing is to do something now, and to be consistent.

    To show you the effects of consistent small changes consider this. If you had the choice of getting $1 million today or getting a penny today, that doubled every day for the next thirty days, which you would choose?

    Knowing this is a trick question, you’d probably choose the penny. But do you know how much that penny would be worth in thirty days? Over $5 million!

    I have done this personally, many times, where I made a small change and it had a significant impact on many parts of my life.

    Tired of Being Tired

    For example, there was a time in my life when it seemed that I was always tired. I never seemed to be able to get enough sleep.

    This negatively impacted me physically, mentally, and professionally. I was out of shape (too tired to exercise), my mind felt as if it was in a perpetual haze, and my work suffered because I wasn’t 100% engaged.

    Then, one day, I decided that over the next six weeks I would go to bed five minutes earlier than I did the week before. Additionally, when I woke up, the first thing I would do is drink a glass of water instead of going straight for the coffee.

    The results of these two small changes were huge! Because I was now going to bed earlier, my body was much more rested. This made it easier for me to start working out a few days a week. The additional exercise I was getting also gave me more energy. (See the snowball effect here?)

    Also, because I drank water first instead of having my usual jug of coffee with sugar and milk, my body was properly rehydrated in the morning. And my sugar and caffeine intake decreased, which prevented me from crashing in the afternoon and helped me stay alert throughout the day. Again, the snowball effect.

    I was now healthier, had more energy, was mentally sharper, and was fully engaged and more productive at work!

    3 Steps to Success

    Therein lies the secret. If you want to change anything about your life, anything, you first need to decide that you want to change.

    The next thing you need to do is take action, immediately! It doesn’t have to be anything huge, just take some action.

    Finally, if you consistently take action, it will compound on itself and you will see dramatic changes in your life faster than you could have ever imagined.

    When someone first told me about this, I was skeptical. How can imagining something change your life? It would never work.

    But after I got past the initial skepticism, actually gave it a try, and stayed consistent, I was shocked at the results I was getting.

    I now feel like I have a duty to share this with as many people as I can. If even one person applies this and is able to make a change, I can feel good knowing that I made a positive impact on someone’s life.

    In the end, isn’t that what we all want, to be able to make an impact?

    I would like to leave you with a phrase I that I like to read whenever I feel discouraged:

    “The last chapter to your life has not been written yet and it doesn’t matter what happened yesterday, it doesn’t matter what happens to you. What matters is what you’re going to do about it.” ~Les Brown

  • How to Change Your Life When It Feels Like Nothing is Going Your Way

    How to Change Your Life When It Feels Like Nothing is Going Your Way

    “The rose is a rose from the time it is a seed to the time it dies. Within it, at all times, it contains its whole potential. It seems to be constantly in the process of change; yet at each state, at each moment, it is perfectly all right as it is.” ~Timothy Gallwey

    Have you ever wanted something so desperately that you became devastated after many failed attempts to get it?

    Has the same pattern kept repeating itself no matter how you tried to change it?

    Have you ever longed for something so deeply that you lost interest in life when it didn’t happen?

    There was a time when I felt this way. I was at a total loss for what to do next.

    I wanted just one thing in my life, and I knew it would make me feel happy and complete. But it kept eluding me. The harder I tried to achieve it, the further away it became. I felt repeatedly heartbroken and cheated.

    I didn’t think I was asking for too much. Many people had what I wanted. I had searched for years to find it and thought I deserved it. What was wrong with me that I couldn’t have a normal life?

    I wanted to find my soul mate.

    I kept trying, but I kept falling in love with men who couldn’t commit. Each time, my boyfriend and I seemed so compatible. I looked forward to every hour spent together.

    I could envision a life together, and my boyfriend seemed to be on the same track. But one day he would drop the bomb—“It’s time to move on.” I heard the excuse, “The timing is not right” so many times that I resented it.

    After searching everywhere for answers, I kept hearing the same messages:

    • When things aren’t working, you need to stop trying so hard.
    • It’s better not to be so emotionally attached to the outcome.
    • Things will work better if you drop your expectations and work with “what is” instead.

    This contradicted everything I believed in. I’d always gone after what I wanted. It worked while I lived at home and at school. Why wasn’t it working now that I was on my own and the timing was right?

    What Stops us from Getting What We Long For?

    Defeated, I searched further. I learned that often when we feel hopeless and stuck in life, it’s not just that we’re trying too hard, it’s that we’re trying to control things.

    It’s not possible to have everything the way you want it. Too many other variables are involved—primarily what other people want. We all have conflicting wants and needs, and our desires are often thwarted when they conflict with what others want.

    It took me a while to admit that I might be controlling. But we live in a society of achievers. People learn to go after what they want relentlessly, and that’s what I had learned.

    Once in a meditation class I attended, the instructor compared his laid back, Eastern students with his Western students. He said Western students try to grasp in order to achieve stillness in meditation. Eastern students tend to allow.

    With meditation, allowing is the only approach that works. Grasping pushes away the experience of peace. You must let go in order to sink into a state of meditation.

    Next I learned something that was even harder for me to accept—the underlying reason that we try to control things. We do so because we’re afraid. We have deep-seated, often hidden fears about life. By trying to put our lives in order the way we want them, we feel more secure.

    That idea took some serious introspection. But being honest, I finally had to admit that I was lonely and afraid of being alone.

    That’s what made me so intense about finding the right mate. And my result was the same as that of the people who grasped to achieve meditation. I was chasing my potential mates away.

    I was prematurely expecting each relationship to turn into a marriage and acting as if it was a given. I wasn’t being patient and letting things develop. It was too much pressure for the men in my life.

    An Experiment That Can Change Your Life

    After realizing I was suffering from the perils of being a control freak, I realized I had nothing to lose. Out of desperation, I decided to see what would happen if I had goals but let go and let things unfold without directing them toward a specific outcome.

    At this time, I had also been laid off from my job, making things even harder because I viewed my career as the other part of my life that made me complete.

    I started big by vowing to let my next relationship be decided for me. After all, my track record wasn’t so great.

    I viewed this as an opportunity to start over without trying to control—without expectations—with less fear and more faith. I set my mind to believe that things would work out if I relaxed, trusted, and went with the flow instead of against it.

    I began to follow Deepak Chopra’s advice of “being the observer” of my life. I calmed my fears by trying to be conscious that there is peace in the brief moments between our thoughts.

    I began practicing meditation and yoga with a yogi who showed up in my life. I started walking for an hour every day with a girlfriend, Mary, who I’d just met in my company’s outplacement program. She had been laid off the same day I was.

    My life changed markedly in a very short time. For the first time, I realized I didn’t have to be full of anxiety even if I was single and unemployed.

    I checked in with myself and realized that in each moment I was okay. I could handle this. I could slow down, try to find the best course of action, and focus on how to change—how to be more relaxed by allowing rather than grasping.

    I still had goals, but I started going with the flow and being open to other possibilities instead of insisting on specific outcomes I thought would make me happy.

    Incredible Things Materialize When You Learn to Let Go

    Although unemployed, I began to feel far less stress every day. It was like a weight had lifted from my shoulders. I hadn’t been happy with my job anyway, and it felt great knowing I could try something new.

    As a result of meditation, yoga, and exercise, I was able to stop the depression medication I had been taking for several years.

    I had tried to wean myself off of it before, but it didn’t work until I loosened up and started being open to this new way of life—experiencing the possibilities instead of directing things.

    Surprisingly, I was enjoying this experiment. I felt like I was truly living life instead of holding the reins, hanging on, and being thrown off course emotionally when things didn’t go the way I wanted. I started seeing that great things were coming to me.

    Dropping my fear let me experiment with observing what was going on around me and allowing things to unfold. I began to see openings and opportunities I never would have found had I kept trying to make things happen. It was like opening gifts.

    For the first time in my career, I decided to start my own business. And instead of hooking up with another boyfriend, I found a group of like-minded friends who made me feel at home.

    I found them by joining a group Mary told me about. They were studying a book called, “The Quest.” When she told me about it, I said, “That sounds like something I’m on.” It turned up at just the right time—and so did Mary.

    It took quite awhile for the right relationship to appear, but in the meantime something valuable happened. I got to know myself better, and I grew immensely. I became comfortable in my own skin and even grew to love being single.

    Later when I was happy with my life, I met my soul mate and husband, Mike, at a singles event. He is completely different from previous boyfriends.

    I knew he was the type who wanted a commitment from the start. His eyes sparkled the first time we met, and he was genuinely interested to hear as much about my life as I was about his.

    We have so many things in common. We share the same interests, we’re intellectually compatible, and we even like the same food and furniture. Where we differ, we are still compatible. It’s amazing to me how it all turned out.

    There is no other way to know what it’s like to drop your expectations and go with the flow unless you try it for yourself like I did. There definitely is no way to trust it until you experience it working.

    I’ve watched others go through similar disappointments in life trying to make things happen. Many of us are wired to pursue specific outcomes that we believe will give us security. If only we realized we could be happier if we open up and tap in to what comes our way while we’re busy making other plans.