live stress free Archives

This past weekend, I tried out my new snowshoes. Saturday was a glorious day in the Berkshires – I didn't even need my big arctic coat! It didn’t take long before my heart was pumping right along with my arms, and it was fun to breathe in air that didn't freeze my lungs on its way in...

As I tried out different strides and worked my way around to a pace that worked for both my heart AND my hips, I thought about additional benefits this activity provides and realized that since this was something I'd never done before, it's new learning. That means it's good for my brain. And then I took that one step further and realized that I was out in nature, enjoying a physical activity, in company with a like-minded person. Cool. That covers several of the recommendations made in Dr. Mark Hyman's docuseries (as well as my own research) on how to keep your brain healthy. Want to learn a couple of small steps that you can take right away to ward off dementia and improve your own brain health?

Structural plasticity is when the brain changes its physical structure or reorganizes itself through new learning. And this new learning doesn’t have to be something as big as learning how to play the guitar or studying advanced computer software. New pathways can be made by doing something like trying a different physical activity. Let’s say that you enjoy riding your stationary bike in the winter to keep fit, or working with weights. So, perhaps you can pick up an inexpensive pair of snowshoes or cross-country skis and learn how to do that without falling on your butt or crashing into ponds, etc. 😊 That is definitely new learning as well as aerobic exercise, which are both good for your brain.

How about meditation? Are you an experienced meditator? Would you like to learn a new type of meditation or begin with a simple twelve minute a day meditation?

Prestigious medical institutions such as the Mayo Clinic, National Institutes of Health, Harvard Medical School, and Carnegie Mellon University have all reported on the many health benefits of meditation.

Big, successful companies like Google, Target, Apple, Nike, and Procter & Gamble offer structured meditation programs for executives and encourage employees at all levels to meditate, because people are less stressed and more productive when they meditate.

Well, there is now quite a bit of scientific evidence that aside from all the health benefits of returning your body to homeostasis and reducing stress hormones, your brain also has a chance to do some housecleaning when you meditate.

As we go about our busy daily lives, most of us are juggling tons of tasks at once. Our amazing brains can help us do that because they are bigger than Google. But, unlike Google, our minds become stressed with too many things going on, and that, in turn, makes it hard to concentrate or to get anything done completely.

In one study from Harvard, they measured changes in the size, structure and thickness of the brain in those who meditate regularly, compared to those who don’t. Their conclusion: “Our initial results suggest that meditation may be associated with structural changes in areas of the brain that are important for sensory, cognitive and emotional processing.”

These guys also found that the meditators had more gray matter in the frontal cortex, which is associated with working memory and executive decision making. In fact, in this study, they found that 50 year old meditators had as much grey matter in the frontal cortex as 25 year olds. That’s certainly good news for us Baby Boomers!

More studies have shown that meditation increases activity of the anti-aging enzyme telomerase, which keeps telomere length long, thus keeping our brain functioning as well as it did when we were younger. Yippee!

The simple meditation practice that was most mentioned in all the studies I read is the one that I love to both practice and teach. It’s called Kirtan Kryia, and is part of the Kundalini Yoga tradition. It’s short and sweet, which makes it perfect for those of us in the Western world who don’t have time for anything else…

If you’d like to learn how to do this powerful twelve minute a day meditation, click HERE and I can teach you. Or, contact me with your questions.

Best of Health,


Is Brain Degeneration Avoidable? – YES!

Did you know that scientists predict that the number of people with dementia and Alzheimer’s will triple in the next few decades?

The most important NEW information is that this is not a disease of age, or something that everyone just gets

In fact, memory loss is not a “normal” part of aging at all.

The bad news is that dementia actually begins when you’re much younger and takes decades to develop.

So learning what triggers it, and understanding the root cause right now, is vital.

In the groundbreaking Broken Brain documentary series starting on January 17th, my friend and colleague, Dr. Mark Hyman has gathered leaders in healthcare from all over the world to share their cutting-edge information with you on dementia, Alzheimer’s, brain fog, memory loss, and the very long list of brain issues that we “thought” were separate problems…

Your brain is a brilliant, powerful part of you, and it’s very likely that it is deteriorating, just a little, every day.

Our toxic environment, nutrient depleted diets, and unrelenting stress affects our sensitive brains more than we can even imagine … EVERY single day.

Please click here and register ASAP to save your seat for the entire eight-episode documentary series, starting on January 17th at 6 pm ET.

Dementia is NOT unavoidable. It is NOT just what “happens” to us.

We CAN change this. And remember, Broken Brain is NOT a disease of the elderly. Dementia actually begins when you’re younger and takes decades to develop and worsen. Owning this series gives you the information you need to chart a new course NOW and create your best life down the road.

AND ownership also provides you with a great workbook to use and follow along with throughout the episodes.

Here’s to your best life for the rest of your life.

P.S. Here’s a list of ALL the episodes, to showcase just some of what you will have access to. Each episode is available for 24 hours, for free!

  1. The Broken Brain Epidemic / My Story (January 17)
  2. Gut Brain Connection: Getting to The Root of a Broken Brain (January 18)
  3. Losing Your Mind (Alzheimer’s, Dementia, MS, and More) (January 19)
  4. ADHD and Autism (January 20)
  5. Depression & Anxiety (January 21)
  6. Traumatic Brain Injury: Accidents, Sports, and More (January 22)
  7. 7 Steps to An UltraMind (Part 1) (January 23)
  8. 7 Steps to An UltraMind (Part 2) (January 24)

Click here to watch this documentary series and become part of the solution.

Best of Health,


Halloween Fun Just For You!

Recently, a reader remarked that much of what I discuss and share in these posts is very serious. Although I attempt to bring a bit of humor into my writing, it's true that relieving back pain or preventing dementia is something that I take very seriously, and I share anything I learn which can help you.

So, today I am going to lighten the mood with one of my favorite topics - laughter! I hope you enjoy the comedy being shared today. Laughter is, indeed, the best medicine.

Here is a clip from Ellen DeGeneres show what has the audience howling. Go ahead and let loose!

And here are a couple of shots my brother took when we were hiking this weekend; it’s our own attempt at Yoga humor! Do you get it? I’ve circled a clue…


And here’s what happens when we attempt to do Yoga with pets in the room…

And me with Jade attempting to do down dog...


Best of Health,




Wow, today is 10-17-17. That seems crazy to write. How did it get to be 2017? Where have I been since singing along with Jimmy Buffet “where the party will be on Jan 1, 2001”? The years have flown by and now I’m 65. (Paul McCartney reached this age long before I did, and he still looks pretty good!)

How do you feel about your age? Do you wonder if you’ll have the time and money to do all the things you want to before leaving the planet? Have you made any decisions about what you’ll do in retirement? Are you downsizing so your kids won’t have to rent one of those HUGE dumpsters to clear out your house after you’ve gone? We had to rent THREE of those construction dumpsters to clear out my parent’s house…

I have been doing all of these things for about a year now. Clearing out the house has been the most difficult goal for me. I was the one who saved my grandmother’s bowls, great aunt Catherine’s candy dish, the rocking chair Aunt Belle brought home on the bus and then carried on her head as she walked the 2 miles to her house… You get the idea. But this younger generation does not seem to have the same sentiments about all these family items as ours did. None of the nieces and nephews, or their children, want any of these things, so I’m slowly bringing all of them to the “Re-Store,” which is part of Habitat For Humanity. It’s been a journey, I will admit that. I’m glad that I made the decision to take one box a month, as I have put some things back on the shelf, and then a month or two later, taken them down and let them go.

I have also asked my kids about certain things they may want to have when I’m gone and am putting their name on the bottom of each of those items. They are in their 30’s, with their whole lives ahead of them, and don’t really want to talk about the end of my life; it’s uncomfortable for them. Again, I’m glad that I am going slowly with all these things. I let them think about something for a while and bring it back up again several weeks later. This is a process that’s going to take a while.

I’d love to hear from you about this topic. What have you done so far in planning ahead?

Are you stuck and haven’t done anything at all yet? Maybe you don’t want to think about it either?

Well, as Nanea Hoffman once put on her coffee mugs, “none of us are getting out of here alive...” It’s time to come face to face with these hard to discuss matters, as well as planning our walking on the shore, climbing that mountain, etc. We can continue our discussion through the comments section or via e-mail replies. I can even set up a private Facebook page if you want to. Let me know your thoughts.

And, if you are stuck, let’s use new Brain Science to get unstuck and make some good decisions. I can teach you how to get VERY clear on your goal, and then show you techniques and practices that will forge new pathways in your brain that will make it easier to accomplish that goal without the yucky feelings that you may be experiencing now. Want to know more? Check this video out.

There are a lot of mentors who’re excited about neuroplasticity and what that means for living our best life. I mentioned Dr. Mark Hyman’s upcoming program in my last post. This past week, John Asaraf (of The Secret fame), was promoting his program; JJ Virgin ran her program a couple of months ago. This new science is truly the way to go for changing behaviors that you don’t want to keep in your inventory anymore, and making healthy habits that improve your life. See for yourself here!

Best of Health,


OK – So, Who Pissed Off Mother Nature?!

I'm not sure what Mother Nature is attempting to tell us with all these recent events, but...

In light of these natural disasters occurring all over the globe right now, I have decided to push back what I had planned for today and simply talk about where and how we can all be of help at this time.

If you are able to volunteer for any of a number of things like bringing in supplies, helping to staff shelters, nursing care at shelters, hospitals and senior living centers, and much more, check out the FEMA web site for links to these. Please don’t attempt to go without contacting one for the organizations listed, so that you can be fully aware of where and what is needed most, and how to get there with all the downed trees, power lines and flooding of roads.  Thanks!

And don’t forget that you can donate blood to your local Red Cross and designate it to go to a hard hit area.

If you have the means to donate funds, that is what’s needed most and here are some links:

American Red Cross – which has deployed disaster responders and delivered donated blood to hard hit areas. I know there are people who won’t donate to the Red Cross due to whatever bad experience they had in years past, however, when hurricane Izzy hit my neighborhood on the Chesapeake, Red Cross came as far down the road as they could get with their truck every morning and evening with hot meals for us all, and blankets if we needed them.

Americares provides emergency medicines and medical supplies to disaster areas.

For St. John, in the US Virgin Islands, which was completely destroyed by Irma, click HERE. There are still many people trying to get off these islands at this point, but airports are closed. Ferry transportation is only just starting and is slow.

GlobalGiving’s Irma Relief Fund is accepting donations. It vets the local organizations it helps fund and is well-regarded by charity watchdogs. (GlobalGiving prioritizes local organizations over the long term, but often steers money toward larger entities like Save the Children or the International Medical Corps during the early days of disaster response.)

For the terrifying wildfires out west, use this link.

There are many ways to help. Both now and as the months go on. Remember that it will take weeks, months and in some cases years for some of the hard hit areas to recover and perhaps some never will. These people will need MUCH in the months ahead, so even if you cannot do anything right now, you can make a plan to send some of your tax refund to one of the organizations helping to rebuild.

The earthquake in Mexico and severe flooding in India will also tax major relief funds, so please keep in mind that we can donate to some funds in the future. And there is always the option of offering a prayer for those in need. All of us can do that, anytime, anywhere.

Below is a relaxation technique that we can do for ourselves to keep our spirits healthy and strong, and keep our minds free from worry.

Best of Health,


Did you know that recent medical studies have shown that our brains begin showing signs of dementia related diseases up to 30 years before we actually can’t remember what our car keys are used for!? It’s true. We begin losing grey matter and growing amyloid plaques in our 40’s, 50’s, and 60’s. That’s the bad news. The good news is, now that we know this, we can take steps to prevent getting dementia at all!

Bruce Miller, MD, director of the UCSF Memory and Aging Center states “We believe if people started taking preventive lifestyle measures, we could potentially decrease the incidence of Alzheimer's by about 30 percent,”  Okay, 30% is good!

Last week I wrote about how mindfulness based practices, like meditation and yoga, help to change our gene expression and also keep our memory intact. I’d like to continue that discussion today with more information about Alzheimer’s prevention. We all know that, presently, there is no cure for Alzheimer’s. There are many things, however, that we can do to help prevent, or at the very least, slow the progress of dementia diseases like Alzheimer’s. Here are a few that “new science” proves will do the trick:

Exercise! And you get even more benefit if you complete your aerobic exercise with others. The combination of social interaction and aerobic exercise can increase grey matter.

Eat The Right Foods

Martha Clare Morris, ScD, one of the researchers who developed the MIND diet, which is a combination of a Mediterranean diet and the DASH diet, explains that our brains crave plants!

The MIND diet emphasizes vegetables and nuts, while putting limits on animal products, saturated fat, and sugar. This is based on research which examined which foods improve brain health. In a 2015 study published in the journal Alzheimer's & Dementia, people who were most faithful to the MIND diet enjoyed slower cognitive decline—the equivalent of gaining seven and a half healthy brain years. In a second study, that same group was also found to have a 53 percent reduced risk of Alzheimer's compared with those who were the least dedicated to the diet.

The MIND diet's ten brain-boosting foods:

Leafy green veggies (six servings per week)

Other vegetables (one serving per day)

Nuts (five servings per week)

Berries (two servings per week)

Beans (three servings per week)

Whole grains (three servings per day)

Fish (one serving per week)

Poultry (two servings per week)

Olive oil (your main cooking oil)

Wine, preferably red (one serving per day)

Kirtan Kriya Meditation (info here) – It’s not too late to take advantage of my special from my last newsletter.

Neuroplasticity Training:

In the last year or so, I have spent a great deal of time studying neuroplasticity, and have developed a course to help people accomplish goals that have been out of reach for years, like, weight loss, being on time, getting back to writing that book, or putting paint to canvas. This course was tested a few months back with great success and I’ll be offering it again in October.

Basically, we now know that making new pathways in our brains is key for keeping our brains healthy and active at any age. And, the even better news is, it’s not difficult, nor does it take a lot of time and money to build these new pathways. It does, however, take commitment. You must decide that this is important and that you are going to follow through with the steps you take because ritual making and repetition help to make these new connections stronger.

For instance, let’s take the goal of being on time. Let’s say you have attempted many different times and ways to change this bad habit in recent years and each time something comes up, something ALWAYS comes up... Your babysitter cancels due to illness, so you have to drop the kids to school on your way to work, or you get a return call from your doctor just as you’re leaving for your tee time at the golf course and you answer because it might be important, etc. And before you know it things have “come up” enough times that you’ve blown your lovely plan to smithereens! Well, thanks to the science of neuroplasticity, we now know that this has nothing to do with willpower, and you are not doomed to failure with this goal. Mostly, this is your brain following the same pathway it knows over and over again. So at this point, that pathway is strong as cement! If you truly want to be on time, you must make new pathways in your brain, rinse and repeat, until this new pathway is strong, and, voila, you have conquered a habit. It sounds simple, right? It is. Simple – not easy. As I said, you must be committed.

There are many tools which help us make these new brain pathways and I’ll be covering all that I have found and researched in my new course. Watch for more information in the next newsletter on this!

Meanwhile, take a look at the TED Talk below, from a scientist who studies the brain and how to help people recover from stroke, through neuroplasticity. I was delighted when one of the participants from my new course sent me the link, as what she talks about here supports my own work! How cool is that!?

Best of Health,


Yoga Alters Your Gene Expression!

I'll bet that's a surprise, huh? I admit, when I first saw those headlines, I was skeptical. Even though I see firsthand every day how much Yoga helps our physical health, I didn’t understand the "why." Now that it makes so much sense, I wonder why someone hadn’t discovered this information long ago.

For years we‘ve known that practices like Yoga, meditation, and Tai Chi make us feel better, breathe better, remove stress, and even sleep well. “New science” has shown us that these mind/body practices leave, what science calls, a “molecular signature” in our cells; they actually cause our body to either raise or lower the protein production of our genes. Cool!

One recent study examined the effects of mindfulness practices on the immune system, with a specific focus on five outcomes: (1) circulating and stimulated inflammatory proteins, (2) cellular transcription factors and gene expression, (3) immune cell count, (4) immune cell aging, (5) antibody response. Their conclusion is that there is enough evidence to support a link between these mindfulness practices and gene expression to warrant further studies. YES! Let’s get more scientific evidence on board so that more docs will recommend Yoga, meditation, etc.

Another review seemed to point to what most of us already know – the majority of improvements and health benefits that people enjoy from these mindfulness practices are related to stress hormones and inflammation. While previous studies have focused on how these practices affect our brains (losing less of our grey matter as we age), this study also looked specifically at how our genes are affected. Certain genes are either upregulated or downregulated in our body throughout our day, based on many different circumstances. All of the studies measured what they call “gene expression,” (the way that genes activate to produce proteins which influence the biological make-up of the body, the brain, and the immune system.) They used blood samples to identify this gene expression both before and after each different mindfulness practice. Some studies were all about Yoga, some Tai Chi, others studied different forms of meditation, etc. In all the studies, the gene expressions of genes that control inflammation and stress were changed after the session.

The results of 18 studies that used gene expression analysis in research on mindfulness practices have, overall, found a significant downregulation of NF-κB (a key transcription factor that controls the expression of inflammation-related genes), which can reverse the molecular effects of chronic stress. I’ll take that!

Even though the study designs, the population, and the types of mindfulness practices used in the studies included in this review vary, it indicates that some of the psychological and physical benefits result from biological changes in NF-κB genes. More studies are currently being done to understand better how Yoga and other mindfulness practices affect our genes.

Another study, which was a follow up to a previous study done at UCLA, found that the Yogic meditation practice called Kirtan Kriya, reversed the pattern of increased NF-κB-related transcription of pro-inflammatory cytokines and decreased IRF1-related transcription of innate antiviral response genes previously observed in healthy individuals confronting a significant life stressor. Translation: This meditation practice reversed the inflammatory process in stressed out caregivers! This particular study was done on caregivers who live with the daily stress of caring for family members with dementia or Alzheimer’s.

When that first UCLA study came out, I wrote an article about it and offered training in this particular meditation practice. I am offering a special on Kirtan Kriya meditation training again today. You can find out more, and sign up HERE.

Dr. Helen Lavretsky, senior author of this study and a professor of psychiatry at the UCLA Semel Institute for Neuroscience and Human Behavior, and her colleagues, found, in their work with 45 family dementia caregivers, that 68 of their genes responded differently after Kirtan Kriya Meditation (KKM), resulting in reduced inflammation. “The goal of the study was to determine if meditation might alter the activity of inflammatory and antiviral proteins that shape immune cell gene expression," said Lavretsky. "Our analysis showed a reduced activity of those proteins linked directly to increased inflammation. This is encouraging news. Caregivers often don’t have the time, energy, or contacts that could bring them a little relief from the stress of taking care of a loved one with dementia, so practicing a brief form of yogic meditation, which is easy to learn, is a useful tool."

Notice she used the word “brief”. This meditation takes only twelve minutes a day! Can you spare twelve minutes a day to alter your genes for reduced inflammation as well as increase your grey matter? Sign up now and learn this easy meditation practice!

Best of Health,


Fitness For Your Brain

One of the most interesting bits of information that I have come across when researching for my program on Neuroplasticity is the finding that the combination of aerobic exercise (not Yoga, Tai Chi, or even strength training) and a strong social network gives us a MUCH better chance of retaining good health AND keeping dementia at bay as we age.

The advancements in computer technology in our lifetime are great, and have enabled us to watch instructive videos and repair our own cars or appliances, write emails which arrive instantly, and have live chats with family and friends all over the world!

While the socialization part of this is good for us, the sitting part is not.

In 1969, René Dubos published his Pulitzer Prize winning book, So Human an Animal: How We Are Shaped by Our Surroundings. After studying indigenous populations in remote locations, Dubos concluded that the secret to longevity was directly linked to social connectivity and physical activity. A handful of more recent studies have concluded the same.

Where do you fall in this category? Are you an avid walker, but work at home alone all day and have a limited social network? Or, maybe you have an active social circle who gathers for concerts, dinners, and/or travelling, but are mostly a couch potato?

Here are some examples of how we can integrate this new information into daily life:

Join, or start, a group exercise program. Walking clubs are nice. I am starting one in Otis soon. A group of women who walk together at least once a week, chatting, laughing together, solving all the problems of the world… You can bike or hike or swim together as well. Do what gives you joy, but do it with others as much as possible.

If you only need to add aerobic exercise, once again, it’s important to use what you have available and what fits into your schedule. If you try to make time to get to a gym, for instance, when you already have a busy schedule, then you might find it too difficult to continue going after a week or two. Perhaps a 30 minute walk at lunchtime would fit into your schedule better, or 20 minutes on your mini trampoline a few times a week, or walking to that selectman meeting, or library board meeting. Sometimes, I incorporate HIIT (High Intensity Interval Training) training into my program by listening to an interesting program on my iPod while switching off between walking around the yard and running up the stairs to my studio; the time goes by quickly as I’m concentrating on what I’m learning while getting the exercise in. I have a brother-in-law who reads the paper while riding his stationary bike every day. Use that creative brain of yours to fit something in that doesn’t feel like another task you have to complete. And make it fun!

Whatever you chose to do – schedule it into your calendar! You Are Important! Your own health and well being is the most important job you have in life. If you are not healthy, you cannot care for others, nor participate in life as you wish. Make this appointment with yourself a regular habit by scheduling it in just as you would a dental appointment. You will be glad later in life if you start to take better care of yourself now. It’s never too late to start working out, especially working out with others, which is more fun and even healthier!

Best of Health,


Can Your Mind Really Heal Your Body?

I'm sure you've heard things said before like, "mind over body" or, "your mind can heal anything," but do you ever think to yourself, "that's easier said than done!" After all, if you're like most people, you don't have time to sit around like a Buddist Monk, meditating for hours a day, focusing on healing your body. So how exactly do you apply it to your life?

Well, I want to share a video with you today that will reveal some startling research on just how powerful the mind is over the body. This video will also introduce a grounded, everyday technique that you can use to help your mind keep your body healthy.

It's a video of Dr. Lissa Rankin, M.D., a traditionally trained medical doctor who specializes in understanding the mind-body connection, and Nick Ortner, producer of the upcoming 9th annual Tapping World Summit, to discuss her findings in her book, “Mind Over Medicine,” and the implications they have for all of us, both the "seemingly" healthy, and those with health challenges. If you’ve been receiving my newsletter for a while, you may remember Dr. Lissa from my telesummit on healing chronic pain a few years back. This video is being released in the lead up to the 9th Annual Tapping World Summit. They have some very interesting dialogue where Dr. Lissa shares her latest research, and her perspective on what is happening in the mind and body when people are doing EFT Tapping. I’ve talked about EFT before, in my newsletter, and you know that I highly recommend using it on a regular basis.

Tapping, most commonly known as EFT or Emotional Freedom Techniques, is a type of energy psychology that combines eastern medicine and modern psychology. It is extremely effective with both physical issues (back pain, headaches, etc.) and emotional issues.

Here’s what you’ll get from today’s video with Lissa and Nick:

- You'll hear about what Dr. Lissa has learned from studying over 3,500 cases of "spontaneous remission" and what the research both tells us, and isn't telling us, about why people get sick or healthy.

- You'll discover the nine common characteristics that people with "spontaneous remission" have, and why they're critical to know for both sick people and healthy people.

- You'll learn about the only two modes that our nervous system can be in, and how in one of them, our bodies’ self-repair mechanism literally shuts down! And the scary part is that most people tend to get stuck in this shut down mode (she'll explain why and how you can get out of it).

- You'll hear about why some of her supposedly "healthiest" clients (exercising, eating well, meditating, etc) were getting sick and the big "aha" moment she had about what was causing it all.

- Near the end Dr. Lissa will blow your mind by redefining what "placebo" actually is and how most scientific studies are not digging deep enough into what is going on with the mind and body.

Watch this video HERE, I know you'll love it!

Best of Health,


World Tapping Summit PreviewVideo

I've been chatting with people and asking questions during the last few weeks about how one views the end of the year. I found that the majority of people look at December as a month of parties, shopping, children's holiday programs, and in the north, snow and cold. Most people I spoke with were not looking forward to December at all and felt tired just thinking about everything to be done before the end of the year.

Hmmm. What about acknowledging your accomplishments during 2016 and taking the time to reward and/or nurture yourself? Nobody that I spoke with had done that, nor was anyone planning to. In fact, most women I talked with said that their only reward after a long hard day of working, shopping, caretaking kids (or parents) was a glass of wine. Oh, dear... That's not really going to nurture you.

For me, taking action makes me feel empowered and chases that holiday stress right away. If I plan something nice for myself and I know it's on my schedule, I start to feel better already!

If you want to make this December a little bit less stressful and feel less overwhelmed and overwrought by the end of the month, try one or two of these suggestions:

Bring more gratitude into your daily activities. For instance, even when you have to endure a family member who goes on and on about all that's wrong with the world, find one tiny little thing to be grateful for in the moment. It could even be that you're grateful you do not share their negativity.

Set limits for yourself. Decide ahead of time that you will only listen once to Uncle Henry's complaint about when you were ten and you broke his grandmother's glass Christmas ornament. Gently remind him that it's an old story which everyone has heard and that he is making you uncomfortable. If he doesn't take the hint, then walk away. There are always dishes to be done in the kitchen...

Write down one thing that you did this year that you are proud of. Now schedule something that is nurturing for yourself as a reward for that accomplishment. Yes, I know that it's the holiday season and busy doesn't even begin to cover your life right now, but YOU are important. Nurturing can be as simple as locking yourself in the bathroom for 30 minutes in a hot, scented bubble bath. You deserve to have that 30 minutes to relax and nurture yourself.

My gift to you today is this meditation that takes only a few minutes yet reduces all the day's stress and worry. Be good to yourself - you deserve it!

Wishing you a holiday season filled with love, joy, and good health. Catch you next year!


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