As we enter the fall season with less light and colder temperatures, our bodies produce less serotonin which is a good mood neurotransmitter. So we get this inevitable dip in our sense of well being.  In this episode, we explore ways to beat the summer blues.

So let’s talk about surprises, the good AND the bad ones.  Even good surprises can be tough for some people, especially people who love routines. We can change our narratives to make the bad ones good and the good ones bad.  Our brains are so powerful that way. In this episode we explore ways to approach surprises in ways that serve us.

It's tough to be authentic. It takes trust. And a willingness to be dauntlessly open. In this episode we explore how to lean into our vulnerabilities and authenticity in a way that strengthens our connections.

I learned a lot about emotional regulation by witnessing the hatching and feeding of five baby house finches who lived on my back porch. As their lives unfolded, I had to regulate my own emotions as I watched the birds rise and fall and fly away. In this episode we explore concrete ways to regulate our emotions--ways to come back to ourselves and feel grounded and calm.

Last night I went to my daughter’s graduation. My fourth child has now graduated from high school. And all of a sudden she’s preparing to go to the Dominican Republic for 18 months and I’m left with an ALMOST empty house.  I still have my youngest who isn’t quite 16 yet living here for another two years.  This is the end of an era for me. Experiencing transition is part of being human. In this episode we explore ways to deal with life changes.

The other night I woke up SUPER early with my mind racing with all the things I need to do and with thoughts on how I"ll never get it all done. Of course of these kinds of thoughts are total baloney. In this episode we explore ways to mitigate our stress, calm down and breathe easy.

I’m naturally a very high energy person. I naturally wake up early and usually wide awake and ready to face the day with optimism. But, even as someone with naturally high energy, I have my low energy days. In this episode we explore several strategies for boosting energy.

I talk about gratitude on almost every episode of this podcast. It’s such an easy and beautiful way to improve our emotional health. In this episode we explore gratitude for what we ALREADY have, and also gratitude ahead of time for goals and things we dream about. This episode discusses concrete ways to get to gratitude for things you think might be impossible. And the more gratitude we feel, the better life is!

According to the National Science Foundation, the average person has between 12,000 and 60,000 thoughts per day. Of those thousands of thoughts, 80% were negative, and 95% were exactly the same repetitive thoughts as the day before. Although most of our thoughts happen on autopilot, we CAN curate our thoughts--in this episode we explore ways to intentionally choose our thoughts so we can cultivate the emotions we want to feel.

There’s a lot of heaviness in the world right now. There’s so much that can pull us into despair---war, political unrest, illness, natural disasters, death of loved ones, lost jobs, financial insecurity, addiction, abuse, worry, fear, the list is endless! I have so many friends, loved ones, and clients who are suffering right now--who are feeling grief and heartache. And rightly so. It’s important to grieve and allow ourselves to feel our feelings. Because everything we resist persists.  

As we process grief, and give ourselves space to heal, even if life will never be the same, even if the bad things are ongoing, we need to give ourselves pockets of hope.  

I know this is easier said than done, especially for someone like me--I’m wired for hope--But in this episode we explore ways to increase our hope.

I recently talked with one of my kids over Christmas break. He needed a pep talk--he needed to know how worthy and wonderful he is. And after our conversation, I realized all of us need pep talks when we’re discouraged.  So I’m recording this podcast episode for anyone who is feeling frustrated or like a failure, or hopeless, or perhaps just down in the dumps.  Here are some truths about you.

We think of the new year as a time to start anew, so make goals, to figure out how to become better. I love this time of year. I love taking the time to reflect on the past year, and think about what went well, what I want to change, how I want to improve.  

ALSO every day is a great day to evaluate how things are going. Whether it’s January 1st or December 31st, at the beginning of the day or the end, we can ALWAYS ALWAYS start anew. It is never too late to start over. 

As we enter the craziness of the holiday season, I challenge you to SLOW DOWN.  Find ways to be still.  Perhaps let go of some of the things that make the season crazy busy. As a naturally very results oriented person, I never would have found JOY in the moment without allowing myself to slow down. In this episode we explore 7 concrete ways to slow down.

Gathering is part of life and how we gather matters. Gatherings are a beautiful way to witness other people, to be seen and to see others. In this episode we talk about concrete ways to make our gatherings more meaningful.

There are people who don’t want to receive. They prefer to give. There are people who are only willing to take and aren’t willing to give. But the healthiest way is reciprocity. For us to give and receive in a way that uplifts and connects us to each other. In this episode we explore practical ways to receive goodness.

It’s hard to confront uncomfortable truths--it’s so emotionally hard that many times we avoid learning uncomfortable truths. Yet discomfort is where growth happens.  In this episode we explore uncomfortable truths and how to embrace them.

When someone lets their light shine, the shadows fade, making life better for everyone who comes in contact with them.  Allowing yourself to be vulnerable and authentic helps others become vulnerable and authentic leading to connection and illumination. In this episode we explore concrete ways to let our light shine.

Flexibility increases our resilience and emotional health. But how do allow ourselves to change? In this episode we talk about how and WHEN to be flexible.

Forgiveness is a gift only we can give ourselves. And we have things we need to forgive ourselves for. Lama Yeshe said: “Be gentle first with yourself if you wish to be gentle with others.” In this episode, we explore concrete ways to forgive ourselves so we can forgive others.

Summer is my favorite! But how do we make sure we intentionally experience this summer in a way that is memorable? In this episode we explore ways to make this summer unforgettable!