Just Breathe, Just Be

Just Breathe, Just Be

I hope before your day is done that you find or make time to just be. Just be still, be quiet, close your eyes and open your soul to a sense of serenity.

Our world tends to be a noisy world, a chattering world, a static filled, hectic, hurried and harried world. Have you taken a break from the noise – internal and external?

Of all the things I wish for you, I do indeed hope that you can take a few minutes to just be, just breathe, and to hear only the sounds of your breath as it moves in and out of your body.

Of course if you have a lovely view out the window, enjoy it! And if you can’t see something lovely and restful, then close your eyes and imagine it! Breathe in that peace and if it eludes you, breathe again and patiently wait the stillness, the serenity of just being.

Thank you for taking good care of you. Keep trying to find that quietness. With practice and patience we will learn not only how to find it, but we may even learn to internalize it so that we can take it with us.

Breathe and believe. http://ow.ly/i/DIeJu

Happy Birthday Albert!

Happy Birthday Albert!

These MIGHT be quotes by Albert Einstein, but I’m pretty sure today would be his birthday. There is plenty of debate about some of the quotes attributed to him over the years, but whoever said them, I find some truth in each of them.

Insanity: doing the same thing over and over again and expecting different results.

Imagination is more important than knowledge.

The important thing is not to stop questioning. Curiosity has its own reason for existing.

And my favorite – (whoever said it) –
Life is like a bicycle. In order to keep your balance you must keep moving.

In the spirit of celebrating his birthday, let’s pick a quote and take it to heart. It could be the start of something truly genius!

If you want to read more about what Einstein may or may not have said, may I suggest you consider Andrew Robinson’s book  Einstein: A Hundred Years of Relativity (2015). His writing has appeared in The Financial TimesThe GuardianThe IndependentNature and The New York Times, among others.


Fire & Rain

Fire & Rain

James Taylor has a birthday today and I bet we all have a favorite JT song. He’s sold over 100 million albums over the years. We know that music can help us to shift a sluggish mood or an anxious mood. So in his extensive discology of 17 studio albums, 5 or more live albums, 6 compilation albums, and 40 singles, what’s your favorite ‘pick me up’ tune and what’s your go-to ‘stay calm’ song?


“Shower the People” is an all time, anytime favorite.

“That’s Why I’m Here” will usually make me ‘break into a grin, from ear to ear.’

“Fire and Rain” reminds me that things change and things stay the same and it will all probably be OK.

How about you?



Pursue Perfection Knowing

Pursue Perfection Knowing

Perfection or perfectionism can prevent progress, stripping us of hope before we begin. Perfection, while beautiful as an idea, can be hard to accept in real life because it can make us painfully aware of our shortfalls and flaws.

But I believe we need the idea of ‘perfect’ in our vocabulary and in our lives. Pursuing an unattainable goal will help us grow. If we truly give it our best, even when we fall short of perfection we will land in place that is better than where we began. There is plenty of territory between here and perfection. So, let’s keep moving and dare to set our sights on a goal, knowing that it won’t ever quite be within our reach. That endless pursuit needn’t break our spirit, for we know we will be better for the striving.

Take aim for that noble goal and excellence is right around the corner!

Perfection is not attainable, but if we chase perfection we can catch excellence.
~Vince Lombardi




Today represents many things to many people, and many different things, to be sure! First Electron Microscope

For instance, today in 1931 Max Knoll and Ernst Ruska invented the electron microscope which allowed a resolution of 50 nanometers (billionths of a meter.)

And speaking of billionths, Mattel claims to have sold over one billion Barbie dolls since they first went on sale on this date in 1959. barbie That would mean Barbie dolls are selling at a rate of approximately 3 per second today!

Today in 1934 Russian pilot and astronaut, Yuri Gagarin was born. Ivan_ivanowich.jpg On his birthday in 1961 Russia launched their famous space dummy, Ivan Ivanovich into space, along with a dog named Chernuska, several reptiles, and lots of mice and guinea pigs.

Speaking of space, 7 years ago today, Space Shuttle Discovery touched down at Kennedy Space Center, ending its final mission; a flight to the International Space Station. Discovery launch

But all of those ‘todays’ have come and gone. They are all ‘todays’ of the past. As remarkable as they were, they WERE. So, THIS day – THIS ‘today’ could be in measureless ways more remarkable than any other day, at least to you. Or it could be just another humdrum day like any other. It’s up to you isn’t it? What will today mean to you?
When I think of the word today I think of this –

T the
O only
D day
A assured
Y you

I hope you’ll make today a truly beaYOUtiful day! 3 – 2 – 1- Blastoff!


http://ow.ly/i/DwzrK http://ow.ly/i/DwzsD http://ow.ly/i/Dwztz http://ow.ly/i/Dwzup

Whether You See It or Not

Whether You See It or Not

It’s out there. It’s always out there. It’s always out there even when we don’t take time to see it, to appreciate it, or to let it move us.

Every season has its inherent beauty and even in the midst of a vast urban cityscape, there is natural beauty. Snowfall has a way of making the world look peaceful and calm.

snow 3

Do you take time to just ‘be’ in nature? Just enjoy the beauty and give yourself permission to just breathe. Silence the phone and your wandering attention. Focus on a snow covered branch and just enjoy each glistening flake of snow. Take a deep breath and feel the air filling your lungs.

snow 1

I know I speak and write of it often, but there is no way to overstate the power of being in, or being with nature. It’s #GoodMedicine without a child-proof lid! Share your snowy photos or other nature pics here. The photos will never capture the moments of being truly present in nature, but they may help us remember the moments and remember to make more moments.





Pick A Pic

Pick A Pic

Here are some of my favorite posts from the past and an invitation. Consider printing or saving a couple that you like and make the message something you’ll see often. Post them where you’ll see them often and consider sharing them with others.

Have a beaYOUtiful day!











Big Fan of Small Things

Big Fan of Small Things

“Perfection is no small thing, but it is made up of small things.”

Were I to speak for Michelangelo (How dare I?!) I’d feel comfortable replacing the word ‘perfection’ with ‘lasting change’ or ‘success’ or ‘accomplishment.’ If the idea of tinkering with his quote hasn’t offended you, please read on!

Born on this day in 1475, his full name was Michelangelo di Lodovico Buonarroti Simoni, but even his name was made up of small things and his first became the one by which he was known. Many quotes are attributed to him, including the one above. But whether he said it or not, I think that there’s a lesson in that quote.

When we think of making significant changes in our lives – when we consider the sometimes elusive idea of recovery – some goals seem too vast and/or too vague. This really is the time for a ‘divide and conquer’ approach. Break a goal down into its components and you may find yourself feeling less overwhelmed.

In regards to addiction, that’s exactly what the BESOCHEMPS model has done for thousands of brave quitters over the past 20 years. Small things are easier to understand, easier to grasp and easier to change.

Looking at the behavioral triggers, social triggers, chemical cravings, emotional urges, and psychological compulsions all at once will leave the bravest of folks feeling outnumbered and ill-equipped. But when we look at one ‘head of the dragon’ at a time and when we focus upon changing one specific behavioral trigger, we find hope and direction. We find ourselves moving toward our goals, and maybe even excited about making the change!

If you don’t know #BESOCHEMPS, hmu!


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