Posts in Anxiety
Taking In The Good - Creating Positive Emotions & Experiences
  • Do you find yourself often focusing on what's wrong or what's missing?  
  • Do you get stuck in anxiety and sadness, feeling weighed down by patterns of negative thoughts?

We can use our minds to create new experiences that include more ease, peace, contentment and even happiness.  In this video, I introduce Rick Hanson's amazing work on neural plasticity and using our minds to change our brains with a very simple and easy process that can be used just a few minutes here and there throughout your day.

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A Guided Remedy For Being Hard On Yourself: Loving-Kindness & Mindfulness
  • Could you use some spacious time to come back to your heart?
  • Are you stuck in your head and not feeling very connected to your body?
  • Have you been bombarded by criticism, judgment and shame?

This 26-minute spacious guided audio practice offers simple instruction in mindfulness meditation and includes offering loving-kindness (Metta in Pali) for yourself.  It has been said to be an antidote for fear, hatred and greed.  A protection from all those negative, critical and judgmental thoughts the mind creates.

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4 Steps to Shifting Inner Shame, Criticism & Judgment
  • Got a mind full of shame and blame and judgment?  
  • Are you down on yourself because you can't get yourself to stop being so hard on yourself and others?
  • Focusing on what's wrong all the time?

Guess what??? You're not stuck like this. You're not broken. Mindfulness and self-compassion offers a sustainable path towards creating more space inside yourself to feel a little more gentle, accepting and even FREE from being taken out by these heavy moments with yourself.  

I offer this talk as an easy process to practice being in a new way with yourself. It's 13-minutes. Got some time to sit down, put aside any distractions and ponder this with me? If so...  here it is...

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31 Empathetic Statements That Show You Care

When hearing emotional pain we can easily jump to an immediate reaction to “fix it”…which is not always helpful. When people experience pain, they benefit from being heard and validated through empathy, not pity or sympathy (see the difference here). Sometimes we wish well, but we just have a hard time coming up with empathetic statements.

Often times our natural tendency is to eradicate pain and fix the issue. While this can be helpful in some cases, it is usually best to collaborate and fix an issue (if desired by the hurting person) after hearing and validating the pain.

When we empathize with others, we give them space to process, time to feel heard, a chance to experience support and the opportunity to feel validated in their feelings.

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Creating A Loving Relationship With Your Painful Body

Coming Home to Our Bodies When Our Bodies Feel Anything But Relaxing, Safe and Cozy… Like a Home Should Be

Chronic health conditions carry a huge weight for so many of us. Grief, loneliness, shame, doubt, disconnection, hopelessness, depression and anger can arise in response to feeling out of control with our bodies. When we make space for them and also cultivate internal skills for being more at ease with pain, it is possible to live a more free and vibrant life – even if we are in pain. 

Pain doesn’t have to mean suffering or stress...

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How To Keep The Internal Sun Shining When The Clouds Have Arrived – How to Alleviate Struggling With Seasonal Affective Disorder & The Blues

Are you one of the many people that feel a big internal shift when the clouds roll in?  Here in Portland in the fall, many people find their moods shift dramatically at the first sign of rain.  Many people also experience physical changes in the body’s response to the weather.  You may be one of these people.  You may have noticed that when your body feels out of whack, your moods do too.  Or, vice versa.

People have mentioned experiencing some or all of these physical and emotional symptoms: heaviness, lethargy, feeling unmotivated, experiencing a blanket of sadness, joint aches, body pains, digestive discomfort.  An image that goes with those feelings might be walking against the wind on a rainy day in the sand at the beach.

If you are experiencing some or several of these symptoms, you can get curious and explore your own internal weather system to discover if any of your physical symptoms feel like they might be connected to the emotional symptoms.  Feeling into the aches and pains of the body may lead you right to noticing a contraction of the heart or tension in the mind.  The awareness of your body-mind connection can immediately bring some ease into the experience.

Here are some things you may consider that can additionally contribute to uplifting your spirits:

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Are You REALLY Willing To Be Uncomfortable?

Are you willing to be uncomfortable?

I don't know about you but I have noticed that at times, when I really desire things to be different, I want them to be different but not at the expense of my comfort.

So let me ask again…. Are you REALLY willing to be uncomfortable? 

What are you willing to give up in order to have what you seek?

I’ve been pretty good at pretending like I’m good at discomfort but to be really honest…  I have spent much of my life trying to avoid being uncomfortable.  But the joke is that the more comfortable I’ve gotten with being uncomfortable, I’ve saved myself so much time and energy and have learned how to get to the core of things in a more direct way.

Would you rather just pretend like you’re going through the motions of change while knowing deep down you’d rather not be challenged too much? 


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