What has COVID-19 awakened in you?

Repost from One Year Ago

How is everyone doing?

How are you coping with our universal global event?

How has your perception of yourself and the world evolved?

How has COVID-19 transformed you?

What is the higher purpose in all of this?

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I Am Waking Up

After socially distancing and working full-time from home as a psychology professor (now online), I had never felt more appreciative and grateful for all the simple joys in my life.

In this video created for Windsor Updates I share how our family is thriving instead of merely surviving the COVID-19 crisis.

Including counting our blessings like never before.

Community Resilience

In the next video I share pandemic resilience techniques with our local Windsor Essex community.

An interactive virtual experience hosted by F45 fitness studio owner Samantha Piercell:

Your Turn

What has COVID-19 awakened in you?

Compare Your Answer to One Year Ago

 Video of Post: Click Here

Celebrating Moms Everywhere

Let’s not wait until Mother’s Day to celebrate moms everywhere.

Let’s celebrate moms today.

Including my own.

Moms of every age. Moms of every country. Moms of every kind.

  • Cat moms.
  • Dog moms.
  • Aunt moms.
  • Friend moms.
  • Professor moms.
  • Neighbour moms.

The only thing that matters is love.

Love For Mom

Sharing Mom Memories

And since Mother’s Day is all about love, I wanted to share this fun video memory with you.

Our Recap of That Day:

Don’t chase the destination my dear, chase the feeling.

Because the feeling will always bring you home. 💗

Who’s on your love list today?

 Share how you have fun together

Related Post → Who Inspires You?

Acceptance: Your Peace Depends on It

Shift your focus.

Change your life.

Acceptance and peace go hand in hand.

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Consciously accept the good and the bad that exists in your life.

The rain and the sunlight.

The shadow and the light.

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Accepting what is does not lower the bar.

Quite the opposite.

Acceptance shines a spotlight on your inner strengths and endurance – independent of outer circumstances.

Strengths that were fostered in the eye of the storm. ☔️

Courage. Creativity. Wisdom. Perseverance. Faith.

This very moment in time.

And it’s that good feeling that motivates you to strive for more of what’s right for you. Instead of fighting against what’s wrong for you.

HOW DO I MAKE THE SHIFT?

Begin by accepting what is.

Moment by precious moment.

Your happiness depends on it.

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Applying this Post in Everyday Life

The 3 to 1 positivity to negativity ratio is one way of applying this post in your everyday life.

Specifically, each time you criticize an area of your life (or something about yourself personally), write down three positive aspects about the very thing you condemned. Hence, the 3 to 1 positivity ratio.

Journal Reflections DrAndreaDinardo.com

For example, each time you get down on yourself for not working during the COVID-19 pandemic, write down three benefits of sheltering in place. (E.g., more time for fitness, the space to try out new hobbies, meaningful conversations with family members). This daily practice helps to dampen the adverse impact of negativity bias, a type of cognitive distortion, common to all of us.

FOMO JOMO DrAndreaDinardo.com

Likewise, stop comparing your lowlights to other people’s highlights. You never know what’s happening behind the scenes in another person’s life. Good or bad. FOMO is “a story” fabricated in the mind based on snippets of observable behaviour (video below).

Reflection Questions

  1. How has COVID-19 eased (or increased) the pressure you put on yourself and the people around you?
  2. What does acceptance “feel” like physically in your body versus fighting “what is”?
  3. What have you surrendered lately? Let go?

You Can’t Add More to Your Life Without First Letting Go

Windsor Updates Spotlight

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Community Spotlight 

Today I would like to shine a light on a local entrepreneur named Alex Binaei, the creative mind behind Windsor Updates and the video highlighted in this post.

Adversity → Creativity

Alex’s video for Windsor Updates is one of the best examples of how crisis and adversity create innovation and ingenuity. In both our community and in ourselves.

♥  Pass It On ♥

Windsor Updates

This video is a compilation of news, announcements, and local community members discussing the Covid-19 (Coronavirus) pandemic taking place in Windsor-Essex Ontario and around the world. Including offers of support, advice, and information.

Alone we can do so little. Together we can do so much.”

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Research on Social Support & Psychological Health

Being surrounded by people who are supportive helps individuals see themselves as capable of handling stress and adversity. Research has also shown that having strong social support in times of crisis can help reduce the consequences of trauma-induced disorders including PTSD.

Original Source: Click Here

Thank you Windsor Updates for including me in this vital project. Your ingenuity and generosity gives me strength and hope! ♥

What has COVID-19 awakened in you?

How is everyone doing?

How are you coping with our universal global event?

How has your perception of yourself and the world evolved?

How has COVID-19 transformed you?

What is the higher purpose in all of this?

42764908-316D-4C7F-AC7E-97AEF6B38A5C

I Am Waking Up

After socially distancing and working full-time from home as a psychology professor (now online), I had never felt more appreciative and grateful for all the simple joys in my life.

In this video created for Windsor Updates I share how our family is thriving instead of merely surviving the COVID-19 crisis.

Including counting our blessings like never before.

Community Resilience

In the next video I share pandemic resilience techniques with our local Windsor Essex community.

An interactive virtual experience hosted by F45 fitness studio owner Samantha Piercell:

Your Turn

What has COVID-19 awakened in you?

Video of Post: Click Here

Celebrate how far you’ve come.

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Today let’s celebrate all the dreams that came true.

Merely an idea 5 years ago.

It’s so easy to get lost in our hopes and motivations for the future.

Without realizing how many of our aspirations we’ve already achieved.
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Together let’s honour how far we’ve come.

Only then will we have the fuel + the faith to keep reaching for our North Stars.

Again and again and again.. 🙏💛 🚀💫

Don’t Give Up!

You are closer than you know. ✨

Video of Blog Post ⇒ Click Here

Cultivating Mental Health Daily

The goal isn’t to get rid of negative thoughts and feelings. The goal is to change your response to them.

Instead of thinking of mental health as a burden you must shoulder, imagine it as an opportunity to experience peace and joy.

In the same way that we make time for our physical needs, we must devote equal attention to our psychological needs.

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Where do we begin?

P E R M A Model of Well-Being

PERMA..

PERMA is a framework for happiness and well-being developed by UPenn professor Dr. Martin Seligman, the founder of positive psychology.

The model contains five key indicators of human flourishing: Positive Emotion, Engagement, Relationships, Meaning, Achievement.

Original Source:

This blog post first appeared in The Drive Magazine.

https://thedrivemagazine.com/posts/cultivating-mental-health-daily

mental health

Positive Emotion

Feeling good is an essential part of well-being.

That said, it’s easy to get lost in a spiral of negativity — What’s wrong? Who’s to blame? Why did this happen to me? Leaving little time in the day for appreciation, wonder, and fun.

Which is why it’s essential to schedule good vibe moments into each day.

Here are some ideas:

  1. Begin the day with inspiring quotes on your bathroom mirror.
  2. Create a spa atmosphere for morning coffee with music and candles.
  3. Listen to upbeat music and podcasts on your way to work.
  4. Start conversations with your dreams, not your stressors.
  5. Put a 20-minute daily time limit on blaming and complaining.
  6. Go to bed visualizing three new things you’re grateful for that day.

Joy needs room to breathe.

And so do you.

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Engagement

Remember when you were a kid playing with friends, and before you knew it the street lights came on? If it wasn’t for your mom yelling your name, you would be outside playing all night long. In that moment, you were in a state of flow.

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You were completely engaged in what you were doing, independent of everything around you.

Your mom could have called your name for hours, and you wouldn’t have heard a word.

One hundred percent of your attentional capacity was taken up by the activity right in front of you.

Most likely you still experience a state of flow and engagement, but not as often as you like.

Activities that create a flow state include:

  1. Writing
  2. Dancing
  3. Music
  4. Art
  5. Sports
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Engagement and flow are important for mental health. When you’re completely absorbed by a task, your mind has no capacity left over for distressing thoughts and emotions.

Relationships

Social support is an important buffer for life’s challenges.

That said, not all associations are created equal. Some relationships, unfortunately, lead to a deterioration in mental health.

Which is why CHOICE is an especially powerful tool when it comes to relationships, well-being, and happiness.

Consider the following when you spend time with people:

  1. Do you feel uplifted or drained?
  2. Do you feel listened to or ignored?
  3. Do you feel encouraged or criticized?
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Stay close to people who feel like sunshine.

Meaning

Meaning comes from serving something bigger than ourselves.

Whether it be family, charity, occupation, or community, meaning unites us in a common vision and gives us the will to get through adversity.

Students Are My North Star
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That said, meaning can appear elusive to some, so why not consider one purpose each day.

Begin with a typical workday. Choose one purpose, and do something to give meaning to that purpose.

I’ve listed a few options, as well as an example for each:

  1. Pick one person — thank a custodian for their hard work.
  2. Pick one place — post uplifting notes and quotes on a section of the wall.
  3. Pick one time — declare 3 pm gratitude hour.

 Achievement

Achievement is the final component of the PERMA model, and, in many ways, its foundation. Goals give us a sense of achievement and satisfaction, helping us to know if we are headed in the right direction.

The key is to balance our drive and determination with the right level of difficulty. If we set a goal that’s too easy, we get bored. If it’s too hard, we experience learned helplessness.

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The solution?

Set daily goals that are achievable and tied into your highest dreams.

In Conclusion

Cultivating mental health daily prepares us for the big things in our life. Every little bit counts, everything adds up. Small things on repeat change the world.

Video 1 of Blog Post  Click Here
Video 2 of Blog Post  Click Here

Hope changes everything.

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During difficult times, I often tell myself “What a difference a day makes.”

This one simple sentence helps me to remember that tomorrow is a brand new day.

Illuminating the possibility that what looks like the end in that dark moment, could in fact be preparing me for a whole new destiny.

This video and blog post were inspired by a very dear friend of mine experiencing unexpected health problems.

And how during treatment she often says that it’s my positivity and upbeat nature that brings her to a higher place.

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My friend knows what’s wrong.
I remind her of all that is right.

”Together we rise.” 🙏☀️

Share with me:

What gives you hope during difficult times?

Video of Blog Post: Click Here

FOMO ANXIETY Simple Tips for Feeling Better

This post is for anyone experiencing FOMO. Particularly on a long weekend holiday!

Psychology Insight:

Holidays heighten social anxiety of every kind.

FOMO especially.

Consider these questions as you explore what’s going on below the surface.

1. Do you remember the first time you experienced FOMO?

2. How did you cope with the anxiety of missing out?

3. What if anything would you be willing to give up in your life in exchange for the fantasy of someone else’s life or experience?

4. What about your life do you cherish above all else?

Please share in the comments below, including your own strategies for handling FOMO. I’d love to know!

Savour this moment.

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What brings you joy?

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What brings you joy on a Saturday morning, Friday night, or Tuesday afternoon?

From my experience, it’s never the time, the day, or the month that brings good vibes. It’s how we feel on the inside. So why wait another minute for happy hour. Create the life you want wherever you are. 😊😊

Related Post: Happiness in Present Time

My husband and I met 17 years ago today on June 1, 2002. And I couldn’t imagine a better way to celebrate our happy hours together than with this little blog post. May your month of June overflow with love and joy too!

You hold the key.

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Even though we often have little control over the “outside forces” in our lives, we can always make a positive difference – from the inside out.

Start here. Right here. Right now. Be still. Breathe in gratitude. Be thankful for this very moment. Start small. Notice your passing thoughts. Let go.

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Awareness empowers.

Notice the exact time it is right now. Say today’s date out loud. Look up at the sky. Wink at the clouds. Stomp your feet on the floor. Smile with gusto.

Slowly bring yourself back to this moment.

Grab onto the coffee mug you are holding. Inhale the rich scent of the sumatra you are drinking. Feel the warmth of each passing breath.

Feel the texture of the clothes you’re wearing. Wake up to the sound of your voice. Whisper. Sing. Shout it out!

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Dance a little dance. Stand up tall. Anything and everything that shifts you from outer space to inner spirit. From not enough to overflowing.

Positive change begins within.

Come back to yourself. Back to the grace of your magnificent spirit. Into the beauty of your incredible form. Feel the rhythm of your beating heart. Sense the pulse of life itself. 

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Everything you need to transform yourself and the world already exists within you. You matter. You truly matter. But you have to believe it to see it. Feel it to know it. One gentle, uplifting thought at a time.

You hold the key.

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Originally published on March 1 2017

Lemon Soul Podcast: Thriving Under Pressure

The Psychology of Wellness

I recently had the opportunity to be interviewed on the Lemon Soul Podcast by an engaging and bright young woman named Sierra Parr.

It was one of the most rewarding projects I have worked on and I hope you find the same value in listening to the podcast as I had co-creating it with Ms. Parr.

What is a Lemon Soul? 🍋

A lemon soul is someone who has been sweetened by the sour parts of life. Resulting in the most beautiful soul of all – “The Lemon Soul”.

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The Lemon Soul Experience 🍋

Sierra’s podcast questions are timely, thought-provoking, and well-organized.

With equal parts practicality, spirituality, and science. Wrapped up in a captivating and compassionate interview style.

So much so, that I revealed parts of my life that I have never shared publicly before.

Take a listen and let me know what resonates with you!

Lemon Soul Podcast: Episode 15

 Tap on Image Below and Press Play

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Thriving Under Pressure: Psychology of Mental Wellness

Listen on iTunes: https://itunes.apple.com/ca/podcast/lemon-soul/id1386504193?mt=2&i=1000432857445

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SHOW NOTES FROM LEMON SOUL PODCAST 🍋 

Very honoured to sit down with Dr. Andrea Dinardo this week and divulge all my lemon soul questions with her. A true testament to her work as a psychologist and now psychology professor, this episode is FULL of good advice! With a deeper insight into many of our mental health struggles and the science behind how our brain is working. Furthermore diving into Dr. Dinardo’s personal life as she uncovers her fundamental inspiration for everything she does in life, her sister.

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Lemon Soul Podcast on iTunes

Topics covered on the podcast:       

From psychologist to psychology professor!
How to motivate students!
Why connection is important.
Compassion fatigue
The givers & the takers
Setting boundaries for others and ourselves.
Thriving Under Pressure!
Failure as Feedback!
Are we socialized to care?
How to train your brain
Challenge, Control, & Commitment
Honour your pain!
B r e a t h i n g s p a c e !
The universe box

Claiming your prize
GET MOVING!

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I hope this podcast interview inspires you to take the road less traveled this week.

The one you have been waiting to take for days, months, perhaps years.

If not now, when?

Listen Here: Lemon Soul Podcast

International Women’s Day: Who Inspires You?

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#internationalwomensday #rolemodel

Growing up my Mom, my mentor, and the first psychologist in our family, didn’t talk a lot about women’s empowerment.

— She just lived it.

Gracefully. Quietly. Courageously.

Today, and all days, I am grateful for a role model who began her journey from challenge to strength with incredible will and a heart of power.

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A first time mother at 17 years old, the jumping off point for all that would unfold.

“How did you do it?” I ask frequently to this day.

A single mom in her twenties.

One of few women working on our street.

Criticized openly for leaving her kids during the week and going back to graduate school in her 40s.

I lean in often for her wisdom, inquiring:

“How did you rise above all the naysayers and critics?”

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Her response:

When you really, really want something Andrea, you become singularly focused, no time, no energy, for anything else (4 kids keep you busy).

“Sure it hurt, she says.”

”But my mission was always greater than my misery. And this is when I knew what I was truly meant to do.”

Everything else became white noise.

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A teacher, a leader, and a mother who teaches me how to live with equal parts grace, fortitude, and tenderness.

Someone who shows me how to pay my good fortune forward.

Every chance WE get. 💃❤️💃

Who inspires you today?

What’s your mantra?

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This is my mantra.

I write it on my bathroom mirror. I post it on my refrigerator door. I tape it to my office wall. I speak of it every time I teach.

These 4 words remind me to focus on what’s good, what’s working, what’s infinitely possible. Even (especially) when everything is going wrong.

Focus on the good.

Because if I can find one good thing in the course of a day, I have found my reason to live, to love, and to lead.

Sometimes the blessings are obvious. Sometimes they’re hidden. Sometimes it’s simply breathing. Other times “it’s the moments that take my breath away”.

Mantras wake us up.

Mantras work because they wake us up. Snap us out of it. They carry us from the perpetual loop of our worries to the equanimity of present time.

For we all need a gentle nudge in the right direction. A loving reminder to come back to reality.

Or we’ll all be too busy looking down that we miss the beauty of what’s right in front of us. Life itself. 💙

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What’s your mantra?

Related Post: Happiness in one word.

What’s your 2017 highlight?

“Time spent in reflection is never wasted.”

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My highlight of 2017 and every year since 2003 has been teaching psychology at St. Clair College.

I am so grateful for all the incredible students I’ve had the pleasure to meet and teach.

It has been a long and bumpy road to get here. But I wouldn’t change a thing.

Every twist. Every turn. Every high. Every low. This is what makes life so darn interesting.

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What was your 2017 highlight?

Always looking up.

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I look up every chance I get. First thing in the morning. On my run. On my way to work. In between classes. Out for a bike ride. From the skylight in my office. On the front porch before I go to sleep.

Connected to Something Bigger

The sky connects us to something much bigger than ourselves. Challenges seem small in comparison to the vastness of the sky. Solutions seem plausible. Answers come more easily.

The stars heighten our awareness, expand our field of possibilities, and relax our mind. In their presence, we embrace the profound and surrender the pettiness. When we look up, we become fully present. In the moment. Completely mindful. Nowhere else to be but one with the sky above.

Peace of Mind

The celestial bodies provide a sense of comfort, peace of mind, and well-being. No matter what happens, the sun will rise, the stars will shine, and the moon will glow.

Blazing sunsets, radiant full moons, and shimmering constellations are all reassuring reminders that we are in this life together. We are united. We share the same magnificent celestial view.  No matter what happens, we share equal access to the divine, all-powerful universe. We are one. We are never alone.

From Me to We

Recent research at the University of California confirms that a “me to we” transformation takes place when exposed to nature. The study found that inducing a sense of awe (e.g., star gazing; looking at the ocean) in participants shifted their focus from personal needs (small self) to greater concern for society at large (altruistic behaviour).

“Inducing a sense of awe in people can promote altruistic, helpful and positive social behavior, according to research. Awe is that sense of wonder we feel in the presence of something vast that transcends our understanding of the world. People commonly experience awe in nature, but also in response to religion, art and even music. When experiencing awe, you may not, egocentrically speaking, feel like you’re at the centre of the world anymore. By diminishing the emphasis on the individual self, awe may encourage people to forgo strict self-interest to improve the welfare of others.” Source: Science Daily

“The sun, the moon, and the stars are there to guide us.” Dennis Banks

I am starstruck every time I look up. I am in awe. The sun, the moon, and the stars are the true celebrities in our universe. Always shining. Always inspiring. Always showing us the way.

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What lights your way?

Back to school!

Today marks my 15th orientation with BScN nursing students at St. Clair College.

 

No matter how many years I attend Fall orientation, it feels like the first time.

No matter how many times I work with students, it never gets old.

Their first class is my first class.

Their struggle is my struggle.

Their victory is my victory.

Students are my reason why.

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And so today marks the beginning of something great.

Another fresh start.

Another set of dreams.

Another opportunity to change (student) lives for the better.

Related Post: Shifting Positive on a Stressful Day.

What will you focus on today?

Choice is a powerful tool when it comes to stress perception. What we give attention to grows.

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Which is why we must make the conscious decision to talk about our blessings more than our challenges. Our strengths more than our stressors. Our excitement more than our fears. Our possibilities more than our problems.

Every day is a new day filled with abundant opportunities.

But we have to see them to know them.

Choice is yours.

Related Post: Set a time limit on negativity.

Happy 150 Canada!

The kickboxing club I belong to had special gloves commissioned to celebrate Canada’s 150th Birthday. 🇨🇦

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Which is why I’m motivated more than ever to celebrate Canada Day with my fellow boxers at the club today! 🥊 🎉

How will you celebrate your country's birthday this year?

Celebrating Female Mentors and Visionaries.

 

‪Happy International Women’s Day!

I am grateful for all the women in the world who paved the way. Including my mom. The first psychologist in the family. A role model, mentor, and encourager. Today & Always.

Who are grateful for today?

You hold the key.

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Even though we often have little control over the “outside forces” in our lives, we can always make a positive difference – from the inside out.

Start here. Right here. Right now. Be still. Breathe in gratitude. Be thankful for this very moment. Start small. Notice your passing thoughts. Let go.

img_0364

Awareness empowers.

Notice the exact time it is right now. Say today’s date out loud. Look up at the sky. Wink at the clouds. Stomp your feet on the floor. Smile with gusto.

Slowly bring yourself back to this moment.

Grab onto the coffee mug you are holding. Inhale the rich scent of the sumatra you are drinking. Feel the warmth of each passing breath.

Feel the texture of the clothes you’re wearing. Wake up to the sound of your voice. Whisper. Sing. Shout it out!

img_0808

Dance a little dance. Stand up tall. Anything and everything that shifts you from outer space to inner spirit. From not enough to overflowing.

Positive change begins within.

Come back to yourself. Back to the grace of your magnificent spirit. Into the beauty of your incredible form. Feel the rhythm of your beating heart. Sense the pulse of life itself. 

img_0802

Everything you need to transform yourself and the world already exists within you. You matter. You truly matter. But you have to believe it to see it. Feel it to know it. One gentle, uplifting thought at a time.

You hold the key.

Happiness is a conscious process.

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When you notice the blessings in your life (big or small), happiness happens. One conscious thought. One mindful emotion. One insightful gesture. One moment of wonder.. at a time.☀️

Inspiration: 21 positive thoughts for your morning. 

Nature soothes my soul.

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This photo was taken on one of my daily hikes up Blue Heron Hill.

One of my favourite places to go at the end of a long wintery day.

Each breath. Each step. Shifts me higher.

To a place of perfect peace. At one with the great big beautiful sky.

A divine connection. No words necessary. Heaven on earth indeed.

Related Post: Always looking up.

Where do you go to calm your mind and soothe your soul?