Sound Mindful Living Blog

6 Questions to Heighten Your Heart's Intelligence

Your heart is your internal GPS. It contains neurons and processes information, much like your brain. Of course, instead of communicating in words, your heart's language is feelings.

When you ignore your feelings, you close the channel of communication between your heart and your brain, which limits your ability to perform at your best.

How many times have you heard someone say, “I had a feeling about that, but I just didn’t listen.” That’s because most of us in western society haven’t been trained how to listen to our bodies. Fortunately, with mindfulness, this trend is changing. 

Tuning in to your heart

Pausing to slow down, tune into your body, and focus your attention on your feelings may be an unfamiliar practice, but it's a great way to re-open the lines of communication from within and give you access to deeper levels of inner intelligence.

Six questions to heighten your heart’s intelligence


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3 Mini Rituals for a Mindful 2020

Uncategorized Jan 08, 2020

"A ritual is a ceremony or action performed in a customary way." -

You brushing your teeth the same way every day. Or the first few things you do when you get home from work. Or your nighttime routine.

While you may not think of these ordinary events as "rituals," these 3 daily touch points offer ideal opportunities to infuse presence, awareness and intention to transform mundane moments into mindfulness practices.

1. Morning Ritual 

Put a little sticky note on your mirror with the affirmation "I trust that I AM enough." Look into your own eyes and say the words out loud before and after you brush your teeth. Notice how you feel.

2. After Work Ritual 

Before you pour that glass of wine or start reading the mail, pause for a few minutes to light a candle, some incense, or a smudge stick. Let the flame remind you of your inner flame, and your connection with the life force that is all around you....

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The ONE goal worth setting in 2020

mindfulness Dec 31, 2019

Happy New Year!

As you say farewell to 2019 and cross the threshold into 2020, here's one goal worth setting this year.

Affirmation for 2020: "I TRUST THAT I AM ENOUGH"

This simple affirmation contains multiple layers of meaning. The obvious interpretation is for you to trust that you are enough right now. To acknowledge that there's nothing else you need to be whole and complete. Easier said than done!

How do you trust yourself, you ask?

Let's look at the not-so-obvious interpretation, which is to place enough trust in the "I Am" within you to guide you every step of the way. It may be challenging to trust your limited human ego, but as you expand your awareness and recognize that you are in fact in a loving relationship with the "I AM" within you, you can relax into an entirely new level of trust.

Even now, beyond the superficial drives and desires of your personality, you are connected with the living Presence of the "I...

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3 Tips for a Mindful Holiday Season

holidays mindfulness Dec 21, 2019

However you celebrate your holiday season, here are a few mindfulness tips to help you experience more of what really matters: love, joy, peace and connection. 

3 Tips for a Mindful Holiday Season

1. Mindfully Direct Your Attention. Virtually the only thing you ever really have control of is your attention. Your attention is like a spotlight. When you are mindlessly aiming your attention at everything that's going wrong, at what's not enough, or what's lacking in your life, that's what becomes amplified in your experience. The more you focus on what's not enough, the more you feel dissatisfaction and discomfort. 

The beauty of mindfulness is that when you catch yourself focusing your attention on lack or limitation, you can simply become aware (wow...look at that - my mind was focusing on lack!), and then make a conscious choice to re-aim the spotlight of your attention. Bring yourself into the present moment, and redirect your mind to...

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How to Motivate Yourself to Exercise

exercise motivation Oct 01, 2019

As the days grow shorter and the weather turns damp and dreary, keeping yourself motivated to exercise is vital to your health and well being. 

Why Exercise is Essential
The research is clear: 30 minutes of cardiovascular exercise five days a week, plus 30 minutes of strength training two days per week, significantly lowers your risk for stroke, metabolic syndrome, type 2 diabetes, heart disease, depression, certain types of cancer, arthritis and falls. Regular exercise has been shown to be as effective as anti-depressants for improving mood.

Begin with your Mindset

Your mindset can make or break your motivation. Start paying attention to your thoughts and words. Do you have an exercise avoidance mindset or an exercise motivation mindset?

* Vividly imagine the discomfort of the exercise process (being hot, sweaty, strained, out of breath)?
* Do you say things like “I hate exercise, it's hard, it's boring?”

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Mindful Stress Relief with Nature

Uncategorized Jul 31, 2019

Mindful Stress Relief with Nature

When's the last time you unplugged from technology and immersed yourself in the wilderness? In this blog post, you'll hear about "forest bathing," a mindfulness practice to release stress and re-balance your system.

The Importance of Releasing Stress

Stress happens. It's part of life. If you're like most of my clients, you are a busy professional who is juggling multiple demanding projects, taking care of personal and family responsibilities, and processing a continuous stream of incoming data

The combination of information overload and being constantly tethered to technology can leave you feeling spiritually disconnected and energetically depleted. 

According to the American Institute of Stress, there are 50 known symptoms of chronic stress, including

  • Diminished sexual desire or performance
  • Feelings of loneliness or worthlessness
  • Excess anxiety, worry, guilt, nervousness
  • ...
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7 Mindful Ways to Celebrate the Summer Solstice

mindfulness Jun 15, 2019

What are YOU doing to celebrate the Summer Solstice?

This weekend marks the longest day and the shortest night. Can you believe we are already nearly half way through the year? 

The word Solstice comes from the Latin sol, meaning sun, and sistere, meaning to stand still. Since the Winter Solstice, the days have been getting progressively longer. This weekend, it's as if the sun stands still to pause in all its glory before receding once again into its decent toward the darkness of winter. 

That's why this is an ideal time to mindfully pause and reflect on your intention, direction and purpose for the rest of the year.

This Friday, June 21, I'm hosting a group of conscious women here in the Puget Sound area for a Women's Wisdom Circles Summer Solstice Ceremony. 

There are a few spaces left so register soon if you'd like to participate! We will be gathering outside at Sanctuary Woodinville, letting our...

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How Removing the Imprints from Emotional Trauma Sets You Free

Uncategorized Jun 14, 2019

Emotional energy leaves imprints in your psyche and your body.

Trauma is not what happens to you, it's how you were impacted by the experience and the resulting imprints it left on your psyche. You may have had a "normal" childhood, but still carry energetic scars from a seemingly benign experience that left a deep impression. Those scars affect your ability to respond to life. They can keep you feeling stuck, as if you are held back by your past, and making it difficult to feel truly free.

According to Dr. Gabor Mate, an expert in trauma recovery, if you can talk about your experience with a trusted caregiver after the initial traumatizing event, the energy pattern can be cleared and leave little to no impression. However, many children are unable to confide in their caregivers (either from fear of being shames and blamed, or because their caregiver is emotionally unavailable). Instead, they keep the experience in silence in the shadows of their mind. 


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When alcohol becomes a habit

habits Jun 04, 2019

It's Summer - time for backyard barbecues and outdoor parties and celebrations, many of which place a high emphasis on beer, wine and cocktails. 

Many people can manage having one or two drinks on an occasional basis...but for some, occasional drinking turns into regular drinking, which can devolve into problem drinking, which teeters on the edge of alcoholism. Regular drinking can be a habit that's hard to break. 

Have you started wondering if alcohol might be harming your health or impeding your professional progress? Do you wake up regretting how much you drank the night before? Are you interested in reducing how often you imbibe?

Mindfulness training, coaching and hypnotherapy can help you change your relationship with alcohol.

Make no mistake about it, we experience mass hypnosis in our culture. Alcohol companies have spent billions of dollars promoting propaganda to suggest that once it turns 5 o'clock, it's "Happy Hour," or "Miller Time."...

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How to Spread Loving Kindness with Moments of Mass Mindfulness

mindfulness May 11, 2019

What are you doing this weekend?

I just heard about a very cool virtual event called “Moments of Mass Mindfulness,” where you can join thousands of people in over 40 different countries for a loving kindness meditation for world peace. Amazing, right?

Moments of Mass Mindfulness, or MOMM, is partnering with the HeartMath Institute and they are giving away free tools for anyone who wants to participate. You can download the HeartMath Global Coherence app for free, and get a free loving kindness meditation here:

How your thoughts create a positive ripple effect

Researcher John Hagelin conducted several studies to show how Transcendental Meditation influences the greater community. He found a statistically significant reduction in crime when large numbers of people gathered together focused on loving kindness. Author Lynne McTaggart has also researched how people who send healing intentions to others experience...

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