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Cute ceramic frog holding lots of books

will tell you


about things that I reference in



When you need to know more!




The Untethered Soul by Michael Singer

(See Further Explanations for the “Inner roommate” explanation)


Loving What Is by Byron Katie

THIS is the link to interview with Byron Katie when she talks about being held at gunpoint: 


Dying to be Me by Anita Moorjani


Kung Fu Panda (DreamWorks Animation)

Writers: Jonathan Aibel and Glenn Berger (screenplay)


The Dog Whisperer (Television Show) Starring Cesar Milan

(this show is no longer being aired, but you can check out Cesar HERE)


The Four Agreements by Don Miguel Ruiz


The Book of Awakening by Mark Nepo


Only Love Today by Rachel Macy Stafford


Pronoia Is the Antidote for Paranoia: How the Whole World Is Conspiring to Shower You with Blessings by Rob Brezny


Päntsdrunk – The Finnish Path to Relaxation (Drinking at Home, Alone, in Your Underwear) by Miska Rantanen


The Gifts of Imperfection by Brene Brown


Let’s Pretend this Never Happened by Jenny Lawson.


Divine Intuition  by Lynn Robinson

Zero Limits by Joe Vitale



“I am learning every day to allow the space between where I am and where I want to be to inspire me and not terrify me.” -Tracee Ellis Ross


“Luminous beings are we. Not this crude matter.”  - Yoda

“Think of yourself as a piece of wood, destined to become a divine flute. You must be hollowed out, at first coarsely, then sanded down and refined. Holes must be drilled with great precision. It may seem these invasions are random, as if some crazed God up there has chosen you for an extra dose of suffering. But if you open yourself, let the grief whittle away at your blockages, soon enough you'll start to feel a truly Divine Wind blowing through you. You will start to hear a few clear notes.” - Robin Rice

“I'm Good Enough, I'm Smart Enough, and Doggone It, People Like Me!” - Stuart Smalley/Al Franken           


 “You, yourself, as much as anybody in the entire universe, deserve your love and affection.” - Buddha


“You are neither a success nor a failure, for either would imply that you are complete, finished, done. You are a work of art perpetually in the midst of taking form. Each day you will look different. Each day you will seem a beauty or a wreck, depending on where you are in the process. Did no one ever teach you this? Ah, beloved, rest assured. Rest. Assured.” - Robin Rice

"Atlas wasn't forced to hold up the world. He was convinced that if he didn't, the world would fall."  - Mark Nepo, The Book of Awakening


“The nitrogen in our DNA, the calcium in our teeth, the iron in our blood, the carbon in our apple pies were made in the interiors of collapsing stars. We are made of starstuff.” - Carl Sagan


 “I wonder if this moment will be the thing I most appreciate today. I should savor this.” - Lynn Robinson


“I belong to myself. I’m very proud of that. I am very concerned about how I look at Maya. I like Maya very much.” - Maya Angelou


“Life is crazily in love with us.” – Robert Brezny, “Spiral Blessing Spell”


“I was once asked why I don't participate in anti-war demonstrations.  I said that I will never do that, but as soon as you have a pro-peace rally, I'll be there.” - Mother Teresa


“I have decided to stick with love. Hate is too great a burden to bear.” – Martin Luther King, Jr.


“We get to choose who we let into our weird little worlds.” - Robin Williams, Good Will Hunting


“Who has earned the right to hear my story?” - Brene Brown


“Every little thing gonna be alright.” - Bob Marley


Luke: “But how am I to know the good side from the bad?”

Yoda: “You will know… when you are calm, at peace.”

- Star Wars


“The only universal solution I have is to love yourself unconditionally and be yourself fearlessly!” - Anita Moorjani.

“A grandfather is teaching his grandson about life. “A fight is going on inside me,” he said to the boy. “It is a terrible fight and it is between two wolves. One is evil – he is anger, envy, sorrow, regret, greed, arrogance, self-pity, guilt, resentment, inferiority, lies, false pride, superiority, and ego. The other is good – he is joy, peace, love, hope, serenity, humility, kindness, benevolence, empathy, generosity, truth, compassion, and faith. The same fight is going on inside you – and inside every other person, too.” The grandson thought about it for a minute and then asked his grandfather, “Which wolf will win?” The grandfather simply replied “The one you feed.””

Internet Stuff


The Good News Network


Some Good News with John Krasinski (web series)

PuttyLike by Emilie Wapnick (website)

Psychology Today Article called 7 Tips to Create Healthy Boundaries with Others by Abigail Brenner M.D.

Funny shit:

Sebastian Maniscalco (comedian)

Tim Conway and Harvey Korman outtakes/bloopers

Babies laughing

Search for outtakes from (your favorite comedy show) HERE are some great ones from Friends

Random inspiration:

Carl Sagan - 'A Glorious Dawn'

Louis CK comedy bit called, “Everything’s Amazing and Nobody’s Happy.”  

Meditations / Prayers / Exercises
Meditations / Prayers / Exercises


Ho'oponopono Prayer/Mantra

 (Wikipedia) Hoʻoponopono is a Hawaiian practice of reconciliation and forgiveness. The Hawaiian word translates into English simply as correction.


This comes from a principle that Hawaiians teach which is, “Hurt No One.”The Hawaiian practice has been used to resolve conflict and prevent arguments from escalating. There are several Ho'oponopono mantras, but the one I have used is repeating, “I love you.  I'm sorry.  Please Forgive me.  Thank you.”


As a mantra, it is believed that the resonance of these four words creates harmony and balance and changes the energy surrounding conflict, so it can be released. You are moved to a more open state of mind where healing can take place internally.


When using this mantra, you're speaking it to whatever you consider the Divine (your inner knowing, the universe, God, etc.).  The focus is on healing yourself, not anyone else.  You’re not trying fix a person or situation. The idea is that when you heal yourself, the rest of your reality will change.


I first read about Ho'oponopono while reading the book Zero Limits by Joe Vitale. He goes into more detail about how making this mantra part of your daily practice can be healing for ourselves and how it changes the energy we emit into the world. Some of his concepts might be difficult to grasp or fully believe or understand, but they are fascinating and worth a read if you want more information on it.


For the purposes of this book we’ll concentrate on this:  These words are about giving love, accepting responsibility for yourself and how you see things, apologizing and asking for forgiveness.  They show appreciation and gratitude. They allow you to forgive others, forgive yourself, forgive the situation and realize that it is done, so that you can resolve the conflict within yourself and release anything that is holding you back from your true potential.


No Pressure Meditation.

What is that, you say?  It’s a meditation with no rules; there is no right or wrong. You can sit, lay down, cross your legs, don’t cross ‘em, listen to sounds, listen to music, let your mind wander, bring your mind back to the present … it does not matter!


Just be mindful for a while. And there’s no time limit.  Only got 30 seconds … that’s ok! Wanna spend an hour and then take nap? Sounds perfect. Oops! How did that word get in there?!


Calming Anxiety

Take 5 minutes and flood your senses with something calming.  Hit them all and all at once if you can. If not all at once, then bounce back and forth between them to keep your inner roommate on her toes, so that she will shut the hell up.  Here’s an example:


Touch: Pet your dog

Sight: Look deeply into your dog’s eyes

Hearing: Listen to him breathe in softly as you snuggle

Smell: Smell that special doggie smell, even if he needs a bath

Taste: Give each of you your favorite Tasty treat (even if it’s not the healthiest thing – I give you permission)


And, for God’s sake, set a timer!  I don’t want you rushing this.  And, when she chimes in during this time, take a deep breath and gently tell her to sit in the corner for 5 minutes … you may have to tell her several times, and that’s ok. 


If you experienced ANY calm at all during this (even the tiniest flash) – hold onto it!  Remember it and remember that you have this power … always!


Buddhist Prayer of Forgiveness

"If I have hurt or harmed anyone, knowingly or unknowingly, I ask forgiveness. If anyone has hurt or harmed me, knowingly or unknowingly, I forgive them. For the ways I have hurt myself, knowingly or unknowingly, I offer forgiveness."


Soul Desires Exercise

Take some time today to listen to your soul desires. Ask your soul or higher power, “What do you want me to know or do or be?” Find 5 minutes (at least) and write down what you hear. It can be absolutely anything that excites you… a dream, thought, idea or even grand plan … Don’t judge it, even if it sounds outlandish.


Then, close your eyes, whisper what you wrote into your upwardly cupped palms and blow on it, sending it out into the universe and say this intention aloud:  “I’m listening.” Then imagine a big budget movie director takes over for the rest:


Imagine this soul desire is lifted, like a feather into the sky (Start the inspiring music here). As it gets so high that you can barely see it, imagine that it bursts, in slow motion of course, and becomes thousands of beautiful, glittering lights that slowly rain down on you. And as those beautiful gold sparkles softly fall toward you, the camera zooms in (in soft focus) and we can see that they are slips of golden parchment, “Spiritus” notes, saying things like…


You’re on the right track – You know what to do –  I love you – You are amazing – I’m so proud of you – Keep going – Don’t give up – Trust me - Do what you can – You are perfect – You can do it!


Drink them in, know they are true. Write them down for later if you’re confronted with all of the things that tempt you to forget. Listen, trust … and, if a step presents itself, go ahead, take it.


Sound Meditation

Do a sound meditation for 3 minutes (set a timer, please). Close your eyes and pay attention to whatever sounds you hear – your breathing, a lawnmower outside, your computer buzzing. If your list creeps back into your head, go back to listening for sounds. 

Loving energy exercise

- Close your eyes and breathe into and focus your attention on your heart.

- Think of a time when you felt love. Relive it in as much detail as you can - Let the love and appreciation fill your body.

-Think of someone you want to send that energy to. Imagine them standing in front of you receiving the energy.  I like to imagine a rainbow of colors flowing directly from my heart to theirs.

-Feel the love for yourself as you send it out. Notice how it can’t help but flow back to you as you send it.


Surrender Shower

The next time you take a shower, visualize the water as white light. Imagine that it is washing away any energy you don’t need down the drain. If you know of something specific that you need to release, or if something specific pops up as you’re doing it, go ahead and go with that.  Otherwise, just imagine that it is releasing anything that doesn’t serve your higher good. As you bathe your body and wash your hair, imagine that you’re loosening up anything that is stuck. As it releases, notice how much lighter you feel and be grateful that you can do this any time you need to.

Sending peace, joy and love to the world meditation

Begin with grounding.  Close your eyes and imagine roots growing out of the souls of feet until they reach the core of the earth and start pulling energy - health, happiness and joy - into your body. Keep “filling” yourself with this beautiful energy until you feel your cup is overfilling; now this energy fills you and surrounds you. Scoop your arms from your sides, hands cupped facing up, as if you’re scooping up all that life and energy that surrounds you into your hands. As your hands reach above your head, release all of that beauty out into the world and visualize it as tiny puffs of joy floating out into the world. Bring your hands together and down to rest in prayer in front of your heart. Do this as many times as you wish.


Spirit Check in Meditation

It’s a good idea to Set an intention before you start; here are some ideas:


Spirit, what do you want me to know?

I want to hang out with and feel more connected to spirit.


Get in a comfortable position and close your eyes. Visualize a blue or purple ball of energy in the center of your forehead, between your eyebrows. Imagine the ball expanding until it streams out through the centre of your forehead.  If thoughts arise, just let them rise and fall as they occur and continue to redirect your focus on the ball of energy. When you feel centered, state your intention (either vocally or internally). You might see images or colors or suddenly feel or simply know something. Feelings from your spirit will always be loving and peaceful. If you feel anything that doesn’t feel loving, just let it rise and fall. And if you don’t experience anything, that’s ok too. Sometimes it takes a while to get connected; or maybe she doesn’t have anything to share today. But, always close with gratitude – thanking your spirit for her love and guidance.


Protecting Yourself Energetically

Avoid over-stimulating yourself with the news of the world; If you can skip the news entirely, even better. In general, concentrate on things that are happening locally. I just don’t think our brains were designed to know every horrible thing that happens everywhere; at least I know mine was not.


If you must partake, before you do, protect yourself.  Close your eyes and imagine a protective bubble around you.  Give it a color (pink is soothing, green is healing, but choose whatever feels good). This allows you to interact with the world while energetically protecting yourself.

Definitions / Further Explanations
Definitions / Further Explanations


Inner Roommate: In Michael Singer’s book, The Untethered Soul he stressed the importance of “…realizing that you are not the voice of the mind – you are the one who hears it.” And later in Chapter 2, he goes on to say, “What you’ll notice is that you’re watching a human being’s personality with all its strengths and weaknesses. It’s as though there’s somebody in there with you. You might actually say you have a “roommate.”


Mantra:  Originally, a mantra was a Hindu and Buddhist word or sound repeated to aid concentration in meditation. In modern usage, the word mantra is commonly equated to a spiritual aphorism or positive affirmation. I like to think of them as an intention or reminder to use in training my brain to create a new mindset and transform negative thinking.


Inspiration: A divine influence directly and immediately exerted upon the mind or soul. From the Latin word Spiritus, meaning “divine breath.”


Intuition: Knowing, sensing the truth without explanation; direct perception of truth independent of any reasoning process; From the Latin word intueri, meaning “to see within.”

I’m sure you’ve heard of the law of attraction, but if you haven’t (and I won’t go into too much detail) the basic idea is that your energetic vibrations are like radio signals. Whatever you tune your signals into, you will attract.

Päntsdrunk: The basic idea is this: after a long, hard day, difficult day, it is totally okay to go home, strip down to whatever is comfortable, open a beer or have a glass of wine and watch some mindless TV. Not only is that ok, but it’s essential for your wellbeing – to keep you in balance.


multipotentialite:  Someone with many interests and creative pursuits. They have no “one true calling” the way specialists do and thrive on learning, exploring, and mastering new skills. They are excellent at bringing disparate ideas together in creative ways. 


Wabi Sabi: A Japanese principal of accepting imperfections as just part of life. In fact the word “Sabi” is translated as “taking pleasure in the imperfect.”


Kintsugi: (Japanese word meaning golden joinery) This is an artistic technique of repairing broken pottery with gold dusted adhesive, so the cracks are emphasized rather than hidden. It’s a way of celebrating the pottery’s unique history … of giving it new life and revitalizing it. And ultimately, making it even more beautiful than when it was new and pristine.



There are so many people to thank!


I would like to take a moment thank my ... oh, what should I call them: focus group, muses, experimenters, testees (I included this just for those of you who I know will find that funny – you know who you are). Muse seems most appropriate.  


Muse: a person or personified force who is the source of inspiration.


Yep, each of them is definitely a force!


Kathleen V., Maxine F., Jennifer S., Kathy W., Ginny K., Christy T., Betsy N., and Robert S.


These are friends who were gracious enough to open their hearts and trust me with their innermost thoughts, feelings, demons, fears. For months, they would tell me how they were feeling and where they were in the spiral so that I could be inspired to write these affirmations. Then they responded with real thoughts, reactions and ideas. 


So all of these were written with an immense amount of love. Love for these amazing friends. Love for myself (she said, hesitantly). Love for the humanity that I adore in all people. Too sappy? Tough shit! I like it!


And I would especially like to thank Kathleen for creating a friendship that made me feel safe enough to be the first one I told that I somehow felt called to write these even though I didn't understand why (and I'm still not quite sure). 


And, of course, I couldn’t do any of this without the love and support of my handsome and loving husband and son, Jerry and Mitchell. They even let me read them a few from time to time; hell they inspired some of them! And they are always supportive no matter what random shit I am inspired to try!

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