Calm Your Anxiety: Transform Your Life

Scientists say we have fifty-thousand thoughts a day.  How many of these are empowering?  How many are full of worry, doubt, and fear?  For many of us, fearful thoughts lead to anxiety.    Best Selling Author Jack Canfield says the word F.E.A.R.  really stands for “False-Expectations-Appearing-Real.”  What if you could stop the fear-based fantasies from taking root?

I come from a long-line of worriers; I know about anxiety.  Lately, I practice meditation and other mind-body tools that have transformed my life.  Before my regular meditation practice, I would carry stress in my gut and have trouble sleeping.  I was ruminating over past or future events.  I was too much in my head and not enough in my heart, or experiencing life with a sense of ease.  I would also wake up in the middle of the night and not fall back to sleep.  This went on for years, until I began a regular practice of meditation and using Guided Imagery.

You probably know if you worry too much. Your mind races.  You fear losing money, your job, your health, or other disasters that are just around the corner.  An estimated 7 million Americans suffer with Generalized Anxiety Disorder as a chronic condition. All of us know people who are “worriers.” Being in a constant state of anxiety can severely limit their health and well-being.

As mentioned, one aspect of anxiety is racing thoughts that won’t calm down. Meditation helps by quieting the overactive mind. Instead of running with your fearful thoughts, you may start noticing the monkey mind in action. Through regular practice, you see that you’re not simply your thoughts and feelings. You are the Observer.  You can detach yourself and watch from a more centered place–which is a sense of being more present.  If a thought or outside trigger pulls you out of your center, your meditation practice allows you to return to more calm.

Numerous research studies have found meditation to be effective for treating anxiety.  Yet, anxious people often shy away from meditation believing they cannot meditate because they have too many thoughts.  With a patient teacher, these objections can be overcome.  My guidance is to help these individuals experience stillness for just a few minutes at a time and slowly build up.   A great meditation technique is to close your eyes and imagine that you are breathing in and out through your heart. As you breath in, think peace.  As you breath out, let go of tension.   At the same time, imagine a peaceful scene, maybe a peaceful blue lake in your mind’s eye.  Before you know it, you’ll be gaining more and more stillness.  Break through your anxiety… try meditation.

Wishing you peace!

Combining Meditation and Aerobics Reduces Depression

People suffering from depression may have a more holistic approach to try for treatment. Neuroscientists at Rutgers University have discovered a breakthrough combining Meditation with Aerobics.    Apparently mixing the two shows better results than either done alone.

The clinical intervention is the first of its kind to combine silent meditation with physical aerobics exercise.  Brain health and fitness, as well as psychological exams are given before and after the training program. The research team is led by Professors Tracey Shors and Brandon Alderman.   Having completed two clinical studies with MAP training—Mental and Physical Training—researches found scores on the Beck Depression Inventory (BDI) decreased by 40 percent in depressed students.  The participants also showed increases in neuron activity in the brain and reported they were less likely to ruminate about the past or a trauma.

This is how they conducted the study:  participants would practice 20 minutes of silent meditation, followed by 10 minutes of walking meditation, and then 30 minutes of aerobics.  This was done twice a week for 8 weeks, or a total of 16 sessions with these results.  They found depressed students felt much less depressed and more hopeful about their future.

This sounds like a great approach to consider if you suffer from Depression or the blues and see if you find improvement to your symptoms, as well.

Wishing you Peace!

Creating Calm Out of Chaos

posted in: Sleepytime Dreams 0

How can we feel calm when there is so much turmoil surrounding us?  How do we come to terms with the chaos?  Many of us are still grieving over the tragedy in Dallas with the slain offices and the shootings.  We are deeply saddened by the mass murder that took place in an Orlando nightclub.  Watching 24-hour news is no way to absorb the turmoil, either.

We also are witnessing a vicious presidential election where tensions are running high on both sides.  We are constantly hit with a barrage of attacking images and quotes, repeated over and over.  At some point, we have to go inside ourselves and ask, “Is there anything we can learn or do?”

They say that change begins with each one of us.   We can ask ourself, “How can I be more civil in this world of tension, or how can I bridge my own conflicts?”  Or, “How can I see my neighbor as myself and settle tensions in my community?”  Otherwise, it will continue to tear at our hearts.

If we are not in control of larger events, then we need to release them.  We can pray for strength and send peace to those suffering.  It’s better to step away from all the news and discover a higher source that can help us through these darker times rather than to live with anxiety and fear.  We can meditate and be still in silence.

I also have a guided meditation program that helps anxiety.  This audio program is called “Embrace Love, Release Fear” and helps you fall into a deep state of relaxation, where you will feel unconditional love then release all troubles and burdens.  You are then empowered to envision what life can be without limiting beliefs.

I invite you to experience more calm instead of chaos.  Put in the discount code “calmnow” and receive 20% off any of our audio programs through August 1st.  Just go to our website Heart Talk Now,  or click “Let’s Get Started!” for a custom mediation session.

Wishing you more peace!  Please share this and let calmness spread!

Freedom from Stress

During this time of celebrating our Independence, maybe it’s time that we allow ourselves space just to be.  Think about that for a moment.   What if we could stop doing, doing, striving to do more, and let ourselves just be, knowing that we are enough?  What freedom could that bring to our everyday stress and tension?

Sometimes we go round and round with our thoughts spinning out of control.    We become so distracted by our thinking brain that we lose focus.   We also lose connection to what’s most important.  It is during these times that we need to step away from the things that occupy our minds. Taking time out to connect with our inner self, gives our mind, body, and spirit time to heal and reenergize.

Have you ever noticed when you are stumped on a project, getting away from it, taking a walk or a shower, is when our best ideas seem to come?   Rest from all that mental chatter, allows flashes of insight to emerge.

Taking time to walk outside, doing a few yoga poses, meditating, or to simply rest and just be, allows us to open up to our true source and let go of our worries. As we begin to get in touch with the oneness of nature, we will find that our troubles become lighter.  Giving ourselves freedom from our daily concerns is a gift to ourselves and allows us to be more open to the wisdom that the universe has to offer.  Take a break and let the sunshine in.  Take time to celebrate our freedom of wellbeing.

Wishing you peace!

Heart Talk: What if This Were Your Last Day?

Happiness consists of living each day as if it were the first day of your honeymoon and the last day of your vacation.” ~Leo Tolstoy

This goes beyond meditation, it’s an exercise in opening your heart to all that is.  If you knew this would be your last day, would you waste time worrying about everything you might not finish on your to-do list?  Would you spend your last precious moments dwelling on a minor setback? Would you hold a grudge about that fight or misunderstanding?  Or would you take time today to tell the people who are close that you love them?

If you knew this would be your last day, would you be hard on yourself for your mistakes, imperfections, or struggles?  Would you make a point, or make a difference? Would you do something, or say something that you’ve been waiting to do or say? Would you listen to people with a stronger focus, taking in every last word? Would you say yes to what you really want and no to what you don’t? Would you give yourself every opportunity to enjoy the people and things you love?   Would you look at life with a new sense of appreciation?

Take a deep breath, close your eyes, and then see this day brand new as if this is the first day of the rest of your life. Think about a happy baby who first experiences life.  Wipe the slate clean. Allow a healing light energy to take the pressure off. Open your heart.  Release and let go.  All is well.  Put a smile on. Today is a new opportunity to be you in love and gratitude!  (Photo from my niece Jaime with love!)

Wishing you peace!

Let Go of Worry with Meditation

Meditation and being more mindful can help lower your level of anxiety.  While fear can protect you from a REAL and PRESENT danger, worry and anxiety arises from a PERCEIVED threat.   Worrying can wreak havoc on your physical, mental, and emotional well being.

Practice these tips if you are a worrier:

Tip 1- Meditate.   When you meditate or do Guided Imagery, your brain moves into Alpha and Theta states that calms down the Amygdala part of the brain, “fear or flight.”  Meditation increases the alpha and theta brain wave activity. Extensive research has revealed that these relaxing waves reduce stress and anxiety.

Tip 2 – Be here, now – You can do this by taking a few deep breaths in a row.  The vast majority of time we worry about things that have already happened or will never happen, which robs us of the joy in the present moment. Practice mindfulness by focusing your attention on the here and now.

Tip 3 – Set aside time to worry – Instead of worrying all day, designate a 30-minute period of time If you find yourself worrying outside of that time, force your mind to another topic. Get creative, find solutions to your worries and then confront them head on.

Tip 4- Let go of control – Accept that some things are outside of your control. If you decide that there’s nothing you can do to change a situation…accept it and then let it go. The “Serenity” Prayer can help, “Change the things you cannot change and the wisdom to know the difference.”

Tip 5 – Cultivate appreciation – Practice an attitude of gratitude. You then shift your energy into a more positive space and open yourself up to experience more joy and love rather than stress. It also helps to plan fun and relaxing activities throughout your week with family and friends.  Less worry, more joy!

Wishing you peace!

Loving Kindness Meditation

Teaching meditation and Guided Imagery, I enjoy sharing this Loving Kindness Meditation.  My clients also appreciate their heart expanding.  Although this Loving Kindness meditation has evolved from Buddhist traditions, anyone can practice this mindful meditation no matter what religion.  The words may also vary.   You begin first sending love to yourself, because without loving yourself first, how can you love others.  After closing your eyes and taking several deep belly breaths for calm, say these words silently to yourself:

May I be happy.

May I be healthy.

May I be free from suffering.

May I live life to the fullest.

Stay with this for a few minutes in silence and repeating the phrases to yourself, feeling your heart expand.  Then, you send this loving kindness to someone who has given you unconditional love.   Feel your heart connecting.  Then say these words silently to that person.  Again, go between silence and these words.

May you be happy.

May you be healthy.

May you be free from suffering.

May you live life to the fullest.

Continue in meditation for a few minutes, saying these phrases.  Then you visualize a friend and say the same words.   After that, you think of someone with whom you have had a conflict and say these words.  This may be difficult but do your best.

Then, spread this loving kindness phrase to those suffering in our community.  Feel your hearts surrounded in light and love.  Feel all the love you spread to others being returned.  Stay in meditation feeling this expansion.   After several minutes, open your eyes and carry this kindness throughout your day.

On this day or any day, spread loving kindness.

Wishing you Peace!



The Miracle of Letting Go During Meditation

During meditation, set your intention and then ask for the best outcome.  See what begins to unfold. Be open to something that will guide and send you inspiration during your Guided Imagery and throughout the day.

Some believe when you surrender, you give up in defeat.   But the opposite is true.  When you truly let go of the outcome, you are allowing the divine to help you co-create something even better.  Yet, how many of us want to hang on to total control?  How is that working?  What if we let go just a little?

Giving up just a bit of control can help us feel less stressed and anxious.   Do we really believe we have all of the answers?

Especially at this time of year in celebrating miracles, remember the miracle of who you are at your core.  Trust that you have a supportive higher self that loves and sees your true potential and is totally on your side.  That’s my holiday wish for you to find your loving inner coach!   Please share your comments on this blog at

1 2 3