Thought

Throwing Out the Rules

What would happen if you had no rules about being a good person, a nice person, or a valuable person? Would you naturally care about people? Would you want to be decent and kind?  What would you do with your

It feels like grief

Off and on during the two months since the pandemic really landed in North America, I have noticed a heaviness in my chest. When I sit with it, it feels like grief: for people dying alone in hospitals without their

This is NOT the Time to Meditate

“I sit down to meditate and my mind explodes with catastrophic thinking. I don’t get a moment’s peace from my mean inner critic. What’s the matter with me? I even fail at sitting still with nothing to do.”  Said by every

Use Your Body to Calm Catastrophic Thinking

What is happening right now in the space your body is occupying? There are sense perceptions, of the air or clothes on your skin, sounds, wetness in your mouth and the movement of your body with your breath. Are you

Friends With My Body? Really?

Do you feel good will towards your body? Do you love your body? Could you be friends with your body? For most of us the answer is complicated, embedded with lots of history and memories of past experiences. One of

Inner Critic

Do you have an inner critic that is always on the lookout for anything you’ve done wrong? That ridicules and shames you for the smallest mistake? That drives you to be perfect and doesn’t let you rest? Would you like

3 Levels of Direct Experience

Do we actually need that ongoing commentary about our experience? What are the sensations in your neck and shoulders? Contracted and tight? Painful? Soft and comfortable? Are your shoulders up around your ears? When you let your shoulders become a

Wisdom and Intuition

We have 3 brains: head, heart and gut. 80% of messages flow upward to the brain in the head. Only when we quiet the cacophony of internal noise from stress and anxiety can we hear our own intuition and wisdom. 

Velcro and Teflon

Can you look at yourself in the mirror and say “I love you” without cringing? If not, why not? What are the obstacles to loving and connecting with yourself? Why are so many people at war with themselves? Emotional self

A New Year

We have moved through the longest night, the December winter solstice and now add a few minutes of light each day. The cold here this time of year combined with the small incremental change in daylight hides this from view.

My Biggest Fan

I love you. I support you. I’m on your side.  What gets in the way of connecting with yourself? Of being your own supporter and friend?  It feels sad to me when we can’t be our own biggest fan, when

The Key to Freedom

The energy, sensations and feelings in our body are a rich source of information on what has not yet been resolved and healed. Welcoming and attending to our experience, turning towards instead of away from our feelings, is the key

Memory

Memory. Last week people all over the world were glued to their screens as a courageous woman who remembered every detail of an attempted rape recounted her experience. And the testimony of a man who might have been lying or

Time for a System Upgrade!

We have a nervous system and primitive brain ideally suited for human conditions over the last hundreds of thousands of years. We avoid pain and seek pleasure. We instinctively pull back from fire. We avoid life threats. We evolved this

Healthy Mind in Everyday Life

As we heal from trauma, we develop strength and resilience. Our mind and system settles and we become calmer. We now know that we can’t emotionally self-regulate on our own. We co-regulate, which means we need to be around people

Resilient and Strong Enough

This week in our daily practice, we have been inquiring into resilience and strength. How does that show up in your body? Is there a toughness or shielding in your neck, shoulders and upper back? See if it feels okay

Our prize at the bottom of the Cracker Jacks!

I offer a free daily online guided practice of meditation, relaxation, breathing and being with ourselves. We get to know ourselves in this small community of like-minded individuals. Why offer this every day? Because I know the importance of consistency.

Calming Catastrophic Thinking

How do we calm ourselves when we’re worried about something? We’ll be reminded of something – maybe someone around us gets sick or we get news about our own health. It’s natural to try to figure out what to do. All

Open Your Hands and Let Go

“Clutching your old relationship in closed fists does not work. Acknowledge to yourself that the old relationship is over. You can’t get it back. Your only option now is how much you will open to new possibilities. Open your hands

Healing Trauma Retreat

  Last weekend 13 women met at Reconnect and Fall in Love With Ourselves, a healing trauma workshop retreat in a gorgeous old growth Acadian forest at Windhorse Farm. The forecasted showers didn’t happen and we had warm sunshine through the

Hugging Ourselves

How do you support yourself? How do you create more ease in your body? We have reflexive responses in our body, like our shoulders coming up to our ears and tightness in the back of our neck. When we really

The Compulsion to “Figure It Out”

The quote below is from a conversation at the end of a daily practice last week. Most anxiety and depression comes with intrusive thoughts and the compulsion to “figure it out”. Noticing this as a red flag is so helpful

Join me in Calgary and Red Deer

I’m excited to be heading back home to Alberta this week. Most of my work and community meets online. I also treasure these opportunities to meet in person. Friends With Your Mind, How To Stop Torturing Yourself With Your Thoughts

Covering My Ears

When my grandson was younger and didn’t want to listen, he would put his hands over his ears and chant “covering my ears, not listening to you”. It’s a strategy with some merit. Learning to work skilfully with the mind

Silence

I have a lot of quiet in my life. I live alone now, in a quiet place. I spend time in nature. Nature’s sounds feel like quiet. I meditate, in silence. My mind is mostly free of intrusive and compulsive

What Does The Heart Know?

What does the heart know? We are one unified system: our body, breath, thoughts; what we know in our head and what we know in our heart. It might be the big question in our life. What am I here

Practices! Friends With Your Mind

Hot off the press! The companion guide to Friends With Your Mind, How To Stop Torturing Yourself With Your Thoughts is now available on Amazon! Is a racing mind keeping you from sleep? Go right to the practices for ruminating

Be Yourself!

Why are some people so sensitive to other people’s opinions and judgments of them? Watch this clip from my interview with Dr Gabor Maté. People with PTSD are more susceptible to other people’s opinions of them than people who haven’t

Heartsick

We are living in difficult times. It is hard to let in what we are seeing and experiencing in the aftermath of the violence in Charlottesville and the appalling response from Trump. There has also been an outpouring of people

Your Life Without Shame

Shaming is meant to correct behavior. It is a way for societies to let their young people know what is acceptable in their culture and what is not. Shaming is experienced as a survival level threat because the punishment can

Healing Shame

Shame works on a continuum from healthy to toxic. Shaming is used by all cultures to let people know the rules so they can fit in. Shaming feels intense because we must belong in order to survive. Children die if