Imagine

Every now and then, I find it helpful to imagine an impoverished person walking through my life. I can hear her saying, "wow," under her breath as she experiences an ordinary day. I can see her touching the clothes in my closet and tasting the variety of foods in my refrigerator. I envision her delight when she turns a faucet and sees plentiful, clean water pouring out. 

This reminds me to give thanks when I sit down to a meal, "pick out" a dress to wear to work (unlike most of the people on our planet, I have more than one set of clothes), or say good morning to my healthy son. 

Whether I am eating fresh blueberries from Michigan, drinking coffee from Ecuador, or riding comfortably on a train to Chicago, there's always plenty of reasons in my life to whistle softly in appreciation and amazement. 

shoes are a luxury for most people and adequate shelter is an unimaginable gift for most beings who share the planet; remembering this helps me to be humble and happy, especially when I am absolutely certain that I need more money, time or stuff. 

Writing on my macbook air, with my dog at my feet (missing her so much now!),and summer crazy rain outside. 

Wow. 

Enjoy Wednesday, beautiful people and thank you so much for reading my post.

Ode To The Joyful Ones

Shield your joyful ones.
from an Anglican prayer
That they walk, even stumble, among us is reason
to praise them,
or protect them;even the sound
of a lead slug dropped on a lead plate,
even that, for them,
is music.
Because they bring laughter’s
brief amnesia.
Because they stand,
talking, taking pleasure in others,
with their hands on the shoulders of strangers
and
the shoulders of each other.
Because you don’t have to tell them to walk toward the light.
Because if there are two pork chops
they will serve you the better one.
Because they will give you the crutch off their backs.
Because when there are two of them together,
their shining fills the room.
Because you don’t have to tell them to walk toward the light.
Good morning, joyful ones. Thank you for being the lights in my life.
— Thomas Lux
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A Gentle Reminder

a gentle reminder: Meditation doesn't have to be a formal, lengthy affair. At work or at home, you can set a timer for 1 to 3 minutes once an hour, or even just once a day, and sit quietly with your eyes closed (or open) and try your best to pay attention to your natural breath. 

This tiny habit produces mighty results, and for most people, 1 to 3 minutes a day is not impossible. 

Results include: an awareness of the "voices" in your head, an improved ability to focus, increased confidence in your ability to make good choices, a general calmness and a decrease in irritated or excited reactivity, improved physical health, and a lessening of overall and specific pain. (Also if you work near computers, this helps with eye health as you look away from your device for a few minutes every now and then.) 

Good luck on your personal journey to noticing the miracle of your breath and the machinations of your VERY interesting mind! 

Thanks for reading, and breathing. 

Mary

My mom

My mom used to say " I hope someone is really nice to you today" after a store clerk, a waiter or anyone extended her a common courtesy or a simple kindness. I wish I could see her and say, for every single time she said that " oh mom, you were really nice to them today!" Talk about good karma and lasting legacies ( and a big missing!) missing Milly each and every day. When I die, I hope that people remember that I said this, frequently:

This is the happiest day of my life!

My mom was born today, in 1922. She raised 9 children, "one at a time, honey, I just did it one at a time," and had more happiest days than anyone I know.

She was married to my dad for 58 years. For work, she chose psychiatric nursing, working with people with serious mental illnesses.

I remember being at a rally with her, for people with mental illness, and meeting someone who was totally, obviously nuts. ( and I mean that in the least pejorative sense possible-my mom would block this post instantly for using that word-she hated the word crazy more than anyone I know)

Anyway, I remember this strange, muttering person, who couldn't hold eye contact with me. He grabbed my outstretched hand awkwardly, too hard and then too soft.

As he walked away, I breathed a sigh of relief and wiped my hand on my shirt. I was about to say "Whew, that was close," when my mom interrupted me.

"See, honey, you can't even tell! Believe it or not, he's a patient!"

Now, you can imagine how she saw me, and the rest of her children, grandchildren and great grandchildren, all their spouses and friends, and pretty much every being in the world.

She actually felt embarrassed by her good fortune. She didn't want people to feel bad because she had it so good in her eyes. ( another worthy lifetime goal-to have it so good that you are chagrined by the amazingness of your life.)

With the benefit of hindsight, I can see that she, her faith, her relentless hard work and most especially her rose-colored, optimistic views, were the source of all that goodness.

All nine of her children, and everyone she touched, is remarkable. That's more than a coincidence; She loved kindness, better than anyone I've ever known, long before loving kindness was fashionable in America.

When my mom did the landmark forum, she marched up on stage and grabbed the microphone,

"Everyone,listen to him ( the instructor)! He's right! Life is SHORT! Now get up, just get up and smile! Get up! Go! Get out of here and go hug your family!"
There wasn't a dry eye in the house at the end of that weekend.

I miss her every day.

But I know for sure that she was satisfied and happy with the way she spent her life. I know that in the end she was surrounded by love, thanks to my sister Judi Powers and her fabulous family. (and Ed and Chris Gerulat, who literally moved to Illinois to make sure that my mom was ensconced in a beautiful home with them in her hometown of Crystal Lake.)

"One day, Mary, you will look in mirror and your whole life will have passed. You'll have raised your kids, had your career, and lost your friends. Nothing that you thought was important will be. It happens so fast. When I look in the mirror, I can't believe the 81 year old looking back is me. Enjoy. Just smile. Stop worrying so much. It happens SO fast. Now, I'm going down that slide".

Milly said that to me, right before she climbed up the ladder for the tallest water slide at the Great Wolf Lodge. There was a literal crowd at the bottom, cheering for her. As a kind man helped her out of the pool, she shouted, 

"Today is the happiest day of my life!"

Everybody kept asking me, "How old is she??"

My son was delighted of course, absolutely thrilled with his grandma and her wild ways. Having Milly as his grandma was a crazy good stroke of luck for him, I must say.

I'm guessing she inspired at least 20 families that day to add more love. Over her lifetime, the number of people she inspired is simply not countable.

My therapist asked me once to picture myself in my favorite place, with my favorite people.

It was instant, me, Peggy Marino, and Milly Gustafson, on the beach, laughing.

I honestly cannot believe my good fortune in having these women in my life. One of them was my mom! Now, that's something to celebrate.

In fact, I think that today will be the happiest day of my life. Why not?
Let's go for that. Make that a lifetime goal. More happiest days that anyone else.

Ready? I am too, Off we go!

Like Milly Gustafson said, life is short.-We gotta move fast. #readysetgo#raceforhappiness

Setting the Scene" For a Great Sunday Night and a Happy Monday Morning

Setting the Scene" For a Great Sunday Night and a Happy Monday Morning

About 400 years ago near Halloween, when my son was a kindergartener, I was cleaning off my front porch to get ready for our annual decoration extravaganza. My mom would always come over and watch the kids with me; We went all out with fog makers, etc. (by the way, how can that be over already??- what I would give to have one more minute with my mom and my 5 year old!")

Tyler Lewke stopped by and asked me what I was doing. When I responded that I was getting ready to decorate, he said something that changes my life for the better whenever I remember it. (which is not a common occurence- ha ha).

"Mary, set the scene FIRST, then clean. That way, the cleaning is so much easier because there's a scene to maintain. I do that wherever Jorian throws her stuff and it works like a charm. I have scenes everywhere, so it's hard to make a mess." (If you browse through his pictures on Facebook, you'll "see" that he means what he says.)

You can translate this idea of setting the scene first into many areas of your life. If you're setting up a new space, hang the pictures FIRST and set up your music so you can enjoy the unpacking tasks - even if you plan on painting or re-doing the floors later, hanging that artwork or those pictures of your loved ones often makes it easier to do the tedious tasks involved with moving or re-doing a space. If you're cleaning your kitchen, take the time to put on some excellent music, or write down your reward for accomplishing this task before you start. (writing things down has an effect on your brain chemistry unlike other ways of planning - the tactile effect of writing enhances the flood of productive neuro-chemicals).

These activities allow for more productive use of your time by activating the executive, organizational and motivational functions of your brain.

This idea of setting the scene can also be used to avoid the Sunday night "dread" that many of us feel as we look forward to the busy workweek ahead.
Most experts estimate that more than 80% of the enjoyment of a trip or a getaway happens during the anticipation and the planning phase, up until the last day or so. Most of us find the day before, or the day of our trip stressful as we become aware of all the tasks that we are leaving undone at home and begin to feel guilt or pressure about taking time off.

We do usually manage to leave, though, and have plenty of fun, but we often feel stress again on the last day of the trip as we plan to be overwhelmed upon our return. The first day home is often not all that great after the immediate good feeling of "home at last" (sometimes another not so healthy part of the stress/relief cycle) 

This stomach-tightening feeling right before the beginning and the end of a trip is the result of the same brain chemical cascade that causes Sunday night and Monday morning dread. You can stop this bad chemical bath by setting aside time on Sunday to plan for some fun or even some household tasks that you really want to complete the next weekend BEFORE you plan for the workweek.

As you get ready for bed on Sunday night, review those plans for the next weekend as a way of giving your brain some anticipatory pleasure, rather than mind-dumbing and numbing doses of dread or anxiety about all the work you have to do.(and sometimes all the stuff at home that you didn't get done over the weekend).

This is how you can "set the scene" for a better workweek and a better weekend. (and most definitely a better Sunday evening!) You can lessen the stress of your trips as well, by taking time on the day BEFORE you leave to plan something you enjoy for the day AFTER your return (even if it's just a good cup of coffee on your way to work, or a conversation with a close friend on your way home), or even better, plan for the weekend after you return, (even if it's just "I am going to totally relax on Friday night after my first week back at work, or, " I am going to bake something too delicious for anyone to resist", like my incredibly talented designer friend, Christina Dittmer)

This way, your brain will be occupied with pleasant thoughts about the end and the afterward of the trip rather than the more severe highs and lows that occur with our natural stress/relief cycle. (Monks sometime describe our breath as a form of this stress/relief cycle - Stress at the end of an exhale as our body runs out of air, then relief at the beginning of our inhale as our body receives life-giving oxygen, then stress at the end of your exhale again as your body feels the need to expel the air, etc. The cure for this unconscious "background anxiety" is meditation and breath awareness- according to many monks AND scientists.) 

By using, rather than fighting, our natural inclination to forecast and imagine the future in our favor, we will naturally become more aware of the always available stress-free present moment.

We can become measurably happier by making an effort to notice when we are planning or imagining the impossible tasks ahead, and change our focus to an idea for some activity that we will enjoy after we finish these tasks (or return from that trip). (A tight stomach, a hot flush or a feeling of overwhelm are some indicators that we might benefit from a change of focus before we move on to the next activity, especially if that next activity is going to bed or getting out of bed- these are critical times for "setting the scene" in your brain.) 

When we set the scene for fun or the satisfactory feeling of completion in our brain, we are less likely to leave a depressive or anxious mess in there as we move through our day-to-day routines. With a brain flooded with energizing happy-making chemicals, our plans for the workday, house cleaning and other tasks will be far more effective as well.

I know this post is a little lengthy, but I am enjoying myself as I write it while I sip a lovely cup of tea, just as I planned at the beginning of my deadline- driven workday this morning. (Friday).

Thanks for reading my post.

Mary

Introspecting after silent meditation

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This is still one of the most beautiful quotes I have ever come across: “It seemed intended by the blessed providence of God that I should be blind all my life, and I thank him for the dispensation. If perfect earthly sight were offered me tomorrow I would not accept it. 

I might not have sung hymns to the praise of God if I had been distracted by the beautiful and interesting things about me.

If I had a choice, I would still choose to remain blind...for when I die, the first face I will ever see will be the face of my blessed Saviour." 

Fanny Crosby, Hymn Writer ( and so much more)
(the power of loving your self as you are and your life as it is.)

Observation As Appreciation

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It’s not easy to remember, but we wake up every day in a world filled with miracles; imagine the murmurs of moms and dads and babies just re-settling for a morning snuggle, advocates for human rights planning their next positive moves, artists and tech geniuses dreaming up new creations, the feeling of free, innocent animals enjoying a morning stretch, nurses, doctors, and factory workers just getting home after the night shift, and the sight of opened flowers through a bee’s eyes- an all you can eat buffet, again! Star shine and night sounds bustle up behind the sun and get ready for the next moonrise before we even open our eyes; Am I still on a planet whirling around the sun at 96 million miles an hour? Are the birds putting on ANOTHER concert today? After the crickets last night? Yes? Wow.

If you’ve moved recently or taken a trip, you know all about the challenge of deciding what to bring, finishing up last minute tasks, and leaving your home “just so”. Can you envision the prep work that goes into creating a new day? 

It’s actually simple to express your gratitude for this. 

To appreciate the mighty efforts of all that is, just take a moment to observe all that is. 

Can you see a living plant, a pet, a tree, or a picture of a loved one near you? Can you take a deep breath, or remember a favorite vacation? Can you stop and listen to a coworker share about her struggle with sleep last night? 

In all languages, mindful observation translates as “thank you”. 

Thank YOU for reading this post. 

Now I have to look out my window at a blue sky, a white cloud, and a summer green tree. A fine, fine sight to see. 

Mary

Wild Flowers

"Be crumbled. 
So wild flowers will come up where you are. 
You have been stony for too many years. 
Try something different. 
Surrender." - Rumi

You know that “bad” feeling you get when you say to yourself (or out loud)”I told you so” or “I knew it!” Another, softer way of interpreting that experience is: “hmmm.. I guess I CAN trust myself” or “I do have a wise inner voice after all”. 

These small shifts could be thought of as tiny but mighty habits strong enough to “crumble” the stony tunnel of our narrow view; we can only see one way. There’s not room to turn around and look again so we surround ourselves with our one and only version of how it is, how it was, and just how good it can get. (essentially, we misfile our past experiences into the folder marked “future”.)

Meditation and therapy allow us to re-interpret the events of our lives. Self-trust and new vocabulary gentles our view.

Eventually, we can see what’s REALLY surrounding us - graceful guidance, not “failure” or “success”, eternal goodness, not “bad” or “good” luck. 

(wild flowers become absolute proof of unconditional love)

I might start singing “oh what a beautiful morning' soon so it’s probably best to sign off-ha ha. 

Thanks for reading my post.

Mary

Planning

If you neglect your habit of planning (and your planner) long enough, it’s like a whole new year when you re-start! Who knew?? 

This is a quiet shout-out to anyone who has been carrying their planner around, un-used on the bottom of their backpack,like me (or not tapped the icon on their phone for “awhile)” - don’t give up! You’re not alone. More than 80% of us give up on our goals about two weeks into the new year. If you made it farther than that congratulate yourself and restart. If you didn’t, you’re in great company. (If you made no plans, maybe consider a tiny dream or two??, (one minute of meditation a day is a good example of a life-changing Tiny dream)

Today, there’s still 5 months - 159 days to be exact if you count today. That’s plenty of time to incorporate a new habit, dust off a neglected manuscript(or 3- ha ha), re-connect with a “lost” friend, relative, or inner child, perfect a 5 minute plank, develop competence on the piano, guitar, or another musical instrument, restart a book club ( or just a book reading habit!), increase your income, relax more, spend more time with your family, forgive yourself and someone else for something unforgivable, or... as you can see, the point is that there’s plenty of time. So, let’s go!! 

I’m assuming the Wonder Woman stance on all of our behalf right now. We. Can. Do. This! First, coffee. 

Happy Saturday. 

I love you and your dreams. 

Mary

Swing

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In a conversation just now, I was reminded; Sure, fear, anxiety, regret, and shame are liars. But the person feeling these feelings (often a younger version of you trying to get un-buried and re-protected) is NOT a liar. She usually responds well to kind words, safe hugs, peaceful silences, and unconditional acceptance. (We are born belonging but the “be” part often gets smashed under thethick heel of someone else’s shattered dreams of perfection. At one time or another, almost all of us have been left - standing on our own, with nothing but longing. Over time, we grow afraid to even dream of what might have been. If only.) 

When you’re “feeling bad”, it’s helpful to remember that fear, shame, anger, and anxiety are often attempts by an abandoned self to get your attention. 

When we allow these feelings space, time, and understanding instead of resistance, disconnection, and even hatred, we begin to heal - (this is not easy because we’re taught to see real feelings as “interrupters”, rude interlopers to be ignored rather than helpful harbingers who might show us a new easier way of being if only they could earn our respect)

I know it sounds counterintuitive, but it’s the full-on embrace that loosens up the folds and shakes dusty grace out of the annoying burlap itch as you begin an awkward three-legged run towards home, stuck with the “real” you until the end. 

(It never feels good when the truth grabs hold and attempts to pull the threadbare rug under your feet closer to her, so that true love can touch you. sometimes it feels like the rug is “pulled out from under us”, but grace never actually leaves our side)

If you’ve ever taken a ride on the back of a bicycle built for two or participated in a three-legged sack race, you’ve probably learned that at some point, you have to let go so you can match the rhythm of your partner. In this inner journey, it’s helpful to imagine “falling in” with the sacred rhythm of the self who survived your deepest hurts and greatest losses. She's likely to move more slowly than you (or more quickly), and you might need to reassure her that it's ok to be seen. (the "name" of your feelings is almost always your name, at a different age -and this includes all ages; even as adults, we experience many challenges we'd rather not remember). This race never really ends, but you can rest frequently and enjoy the wondrous feeling of fresh growth beneath you (imagine new insights as bright greenery that softens your landings)

Lean all the way back. Even Further. Swing as high as you can stand and feel the glittery breeze of ancient stardust as it surrounds your connected soul; Not too long ago, you knew yourself as a brand new miracle, pushed forward into human being-ness by nothing but love. 

You’ve traveled many light years to arrive here. And all of us can see - it was well worth the impossible effort of the trillion- year trip. 

“Welcome back friend”, your old soul will whisper to your young heart as you ride back and forth on a planet spinning 96 million miles an hour around the sun just to hold you close, “Welcome to the place where every part of you has always belonged.” 

I promise, Grace will catch you no matter how many times you leap from her swing, surprising you with her strength again and again until the end of time. 

I love you, and your feelings.( yes, even those ones! Ha ha) 

Thanks for reading my post and for being the best travel partners I could ever imagine. 

Mary.

 

Three Deep Breaths

Instead of imagining a new morning routine that includes a lengthy meditation, try adding three deep breaths, a tall glass of water, and a simple body stretch. The brain chemistry changes that result from these simple actions are nothing short of miraculous. And if you want to add meditation, remember that 30 seconds or one minute is plenty of time to notice the “voices in your head” and improve your mindfulness as you move through your day. 

And here is a nice reminder from last year about the power of deep breathing: 

Do I need a deep breath? Or three? When I ask myself this question, the answer is literally never "no".

My losses seem sharper than normal today; My routine is off since my BFF is overseas, and I have no need to hurry to our 6 am writing sessions.

Often, a change is our everyday experience exposes the messy shards of un-attended grief underneath our bare, vulnerable feet. This morning, just for a moment, I felt like I was standing in a jagged hole, fist-punched through my surroundings by loss.

In these moments, my first impulse is to smooth out those briery shards with busy-ness, a phone conversation, or a hurry to the inside soothe of my day job. 

I am thankful that I get to spend time in the presence of people like Venerable Bhante SujathaCindy Morris KruegerNancy Carroll MeyersJodi ShimabukuroTara MicheliniDiane Carpenter and others (too many to name!) who have taught me that breath and mindfulness are better than short-changing my life experience with busyness and activities that insulate me from refulgent real seconds, now, now and NOW.

(Ed Lewis taught me ( with a cardboard magic wand!) to make fear and hesitation mean "go", instead of "stop" when I was pursuing my writing dream, and Thich Nat Hahn reminds us to use long lines and red lights as a signal to take three deep breaths. Now I see grief as an opportunity to go deep rather than deflect another miracle life experience)

Stopped in a car at a nonsensically long red light, in a stupefying meeting, at the funeral of a good friend, or in any circumstance that seems purposeless or too slippery to grab onto, it's helpful to remember to breathe. 

Breath is the knobby grip that will allow you to unstick the lid on the jar of aliveness at your fingertips, and tune into the submarine pitch of your magnificent, feeling, experiential soul.

Breathe in, breathe out, and welcome every feeling you have ever felt into the roomy house of your human being-ness. 

Practice every day, and you will find yourself in a veritable mansion of unconditional love for every single part of you.

Do I need a deep breath? or three? 

Yes.

Do I need some water? 

Yes. 

Do I need a slow walk with my old dog?(oh how I am missing that good good girl this morning!) 

Yes.

A different set of questions might help you, but I think the question about breath is universal. 

How much better do I feel after I posted this? 

It's not describable, (even for a obsessed wordsmith like me!)

Thank you for reading my post. 

And remember to breathe. 

I love you, for being you. 

Thank you, again. 

Mary

Examined Lives: Preventing Unhealthy Trigger Reactions by Healing Emotional Flashbacks

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A gentle reminder that many “trigger” reactions are emotional flashbacks that can be healed with therapy, practice and time. 

Most people associate the term "flash back" with a sudden immersion into a past circumstance -the Vietnam veteran who finds himself in the jungle hearing gunfire in the midst of a neighborhood fireworks show. 

But flashbacks don’t necessarily involve visual or even sensory memories that take you out of your current circumstance. If loud voices, quite spaces, disorganization, a request for a conversation with your boss, or an invitation to speak on a stage paralyze you or cause you to feel anxiety, you may be unconsciously re-living an event in your childhood. Even discomfort with being alone is most likely the result of a time that you were left alone with no solace as a helpless child. These feelings often lead to compulsive eating, perfectionism, sleepless nights and other unhealthy behavior patterns. 

If you feel unwarranted shame or a fear of being “found out” when you are confronted with a financial problem, a messy house, a big or small mistake, or an unhealthy relationship, you are almost certainly experiencing an “implicit” (emotional) flashback. These unhealthy reactions do not require a big past trauma; they can arise from the impact of innocent parents who let you “cry it out” a bit too often as an infant or a careless late pickup from your athletic practice after dark. 

When we have an implicit flashback, it feels like the current circumstance is the problem, but rarely is it true that you need to quit in the middle of your degree process, leave your marriage, storm out of the meeting, grab another handful of potato chips, gulp down one more glass of wine, (or in extreme circumstances,attempt suicide or violence against yourself or someone else). 

Some helpful questions to ask yourself in the midst of an unpleasant emotional response are:

1. When is the last time I felt this way? And the time before that? When is the earliest time I recall feeling this way?
2. What were the external circumstances that led to the first time I reacted this way? To answer this question, it’s helpful to try and remember the season of the year, the other people who were present, the color of the room or the activity that was happening. 

Becoming aware that the source of your response is not the current cirumstance is very helpful, but this is where we might need professional to truly heal us; A talented therapist can bring you back to your past traumas and stop your trigger reactions by using techniques that unfreeze the memory and engage your whole brain in the processing of the event(s), which naturally “heals” the memory into just a normal memory, rather than a flashback producer. 

After this process, you might still feel a trigger reaction arising, but your brain will assist you in resisting the urge to react in an unhealthy or self-sabotaging way. Your brain becomes your ally, rather than your assistant provocateur. 

(Since these childhood flashbacks have a biological component, this whole brain healing is especially important. Many people exhibit symptoms that might seem like bi polar, depressive or manic, when they are actually experiencing the effects of an emotional flashback. Medication is often critical for symptom control, but sometimes therapy and life examinations can actually heal your brain)

If we take the time to examine our lives, we might discover rich fodder for healing and increase our capacity for love and understanding as we improve our relationship with even the darkest parts of ourselves. 

I wrote this post in memory of the brothers and sisters we have lost to suicide, violence, and self-neglect in the hope that someone might be inspired to examine and heal their life. 

Thank you for reading my post. 

Mary

YOU ARE ENOUGH

(These insights arose for me tonight in yoga with my beautiful, beautiful friends! )

Here's how you know if you've grasped these critical truths:

You've DONE Enough. You HAVE Enough. You ARE Enough.

Ask yourself three simple questions: 

What if all that I have is all I will ever have?
What if everything I’ve done is all I will ever do?
What if all that I am is all that I will ever be? 
(Rather than imagine what you would do if you were to die in a year, a month, a week or an hour, ask yourself how you would feel about yourself and your life thus far if it were to end right NOW.)

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As you read these questions, you might feel disappointment, resentment, and fear creeping in. 

You might feel surprised by these questions, as if they are ludicrous. Of course you haven't done all you'll ever do! Most of us plan to have more than we currently have. And almost everyone imagines that they could, and should be more than they currently are. 

Pause for a moment. Close your eyes if you can and take three deep breaths. 

Ask yourself: 

Do I have enough? Have I done enough? Am I enough? 

It's important to engage in practices that allow you to understand these facts:

You (and I) have enough. You (and I) have done enough. I (like you) am enough. 

You are enough. I am enough. If you don’t feel this way, the answer is NOT external. While it’s wonderful to make plans to reach for your wildest dreams, it’s simply not possible to predict how much time you actually have to grow satisfied and complete with yourself, your loved ones, your circumstances, your accomplishments, and your life. No matter how far away you are from your “best self”, you can learn to be alright with how it is, and it isn’t and how you are and how you aren’t right NOW.

When we practice meditation, we become present to the phenomenon of “being”. Over time, we gain an understanding of the miracle that just “being” is. As you engage in healthy habits like meditation, prayer, and introspection, the ludicrous nature of these suggestions shifts into a “sudden” (you’ve known this since you evolved from stardust, but it's not usually apparent to our tiny conscious mind) awareness of these obvious truths. 

OF COURSE, I have enough
Surely, I've done enough. 
And without a doubt, I am ENOUGH.

Smile. This moment is the only moment that’s guaranteed to you. Reassess the gifts you've given, the good deeds you've done, and the way your life has caused you to be. Be as kind as possible to yourself. Be generous, not harsh as you review. Act as if there is no time to change a single thing. Imagine that you only have time for one. Last. Satisfied. Breath. Be complete with being incomplete. No one EVER gets everything done. The people you love know you love them, no matter how long it’s been since you said it. 

(Remember we don’t HAVE souls. We ARE souls. This momentary experience is NOT all there is. If you don’t favor the term “soul”, you can substitute science, which has proven beyond the shadow of a doubt that we are connected by something far more powerful than our conscious minds. As people listen to the same music, their hearts beat in unison even if they are not together.)

No matter how challenging your circumstances in this moment, I want you to know that you've done enough. No matter how strained your relationships, or how many terrible mistakes you’ve made, you are loved. 

When we relax into the miraculous experience of being ourselves, we see that there is nowhere to go, nothing to get, and nothing to add to who we already are. 

As Mr. Rogers said, I like you for the way you love, and I love you just exactly the way you are. 

Mary

Pop-up Fixes For Dopamine Cravings

Are you checking Facebook, email and your phone more frequently than usual? Searching for a like, a positive response, or a friendly text? 

We can create the feel good endorphin dopamine hit that our brains crave in less addictive, longer-lasting ways with a hug, a stretch, and a smile. 

The hugs are extra effective when offered to people you wouldn't normally consider hugging, the stretches are more impactful if you look VERY silly stretching in your current location, and the smiles are especially powerful when they shine for no good reason in challenging circumstances on people that don't "deserve it".

(PS This stuff is science. Look up at the ceiling and smile. You’ll stimulate your thyroid by looking up and the smile actually causes your brain to stop manufacturing chemicals that are meant to unnerve you and stop you from getting into more “trouble”. ( the run or freeze feeling) You’ll feel better instantly. The hug, the stretch, and the smile at a stranger all work as well. While this all sounds like pop psychology, (oh how I hate that word pair), it’s actually science. We could think of it as “ pop-up” neurochemistry -temporary quick fixes that work) 

Ok I gotta look up and smile now. 

Hasta luego! 

I love you. 

Mary

Critical Truths

Here's how you know if you've grasped these critical truths:

You've DONE Enough. You HAVE Enough. You ARE Enough.

Ask yourself three simple questions:. 

What if all that I have is all I will ever have?
What if everything I have done is all I will ever do?
What if all that I am is all that I will ever be? 

As you read these questions, you might feel disappointment, resentment, and fear creeping in. 

You might feel surprised by these questions, as if they are ludicrous. 

Of course you haven't done all you'll ever do! Most of us plan to have more than we currently have. And almost everyone imagines that they could, and should, be more than they currently are.. 

Pause for a moment. Take three deep breaths. 

Ask yourself: 

Do I have enough? Have I done enough? Am I enough? 

It's important to engage in practices that allow you to understand these facts:

You (and I) have enough. You ( and I ) have done enough. I )( like you) am enough. 

You are enough. I am enough. We are enough. 

When we practice meditation, we become present to the phenomenon of right here, right now. Over time, we gain an understanding of the miracle that we are. 

The ludicrous nature of these suggestions suddenly shifts into a seemingly sudden (it's been there since you evolved from stardust, but it's not easy to understand) awareness of the obvious truth 

OF COURSE, I am enough
Surely, I've done enough. 
And without a doubt, I am ENOUGH.

This moment is the only moment that you actually have. 
So, right now, you might need to reassess the gifts you've given, the good deeds you've done, and the way your life has caused you to be. 

No matter how challenging your circumstances in this moment, I want you to know that you've done enough. 

When we relax into the miraculous experience of being ourselves, we see that there is nowhere to go, nothing to get, and nothing to add to who we are. 

We were born prefect and we are enough from the moment we arrive.

Last night I was reminded; Addiction is patient. 

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She has plenty of time to wait for me to be Hungry, Angry, Lonely or Tired. In 12-step recovery, we refer to this as HALT. We are encouraged to STOP when we feel hungry, angry, lonely or tired so that we can reach out for help or practice self-care in order to stay sober. (By “sober” I mean freedom from your compulsion, which does not always include alcohol; 12 step recovery is available for drugs, compulsive spending, eating, workaholism, co-dependence, hoarding, and more).

I had a rough day yesterday, filled with mundane copy tasks that were REALLY hard to focus on. I didn’t finish on time. I felt frustrated when I left my office. 

I didn’t sleep well the night before, so I was very tired. I was also hungry after work as I rushed home, only to be stopped by some surprisingly bad traffic. There was no time for dinner. (When I came upon the seemingly ludicrous reason for the bad traffic as I was listening to some very upsetting national news, I felt myself growing angry.) 

I changed into yoga clothes when I got home and hurried off to my meeting, which lasted longer than I wanted it to. When I left, I checked my phone and saw a nice invitation to a last- minute birthday party for my VERY dear friend. 

I was wearing yoga clothes, my hair looked like crap and I didn’t have a stitch of make up on, but I REALLY wanted to see my friend on her birthday. I wanted to get my BFF a special present and it turned into a fool’s errand; One store didn’t have what I was looking for, another had a broken debit card machine so I couldn’t pay, and still another left me with no good choices. 

I didn’t feel great about just giving cash in a card, but I wanted to give her SOMETHING. (The truth is, she wouldn’t have cared if I brought no gift of course, but I did) 

The gathering was awesome, but as I left this super happy family, I felt a little lonely like I sometimes do after I see happily married people together. ( mostly when I am really tired) 

When I got home, I made way too much popcorn with way too much vegan butter and gulped down a glass of wine as I watched mindless TV and stuffed my face. I went from popcorn to sweet potato chips dipped in ranch dressing eating mindlessly until I could not. Take. One. More. Bite. 

I felt awful this morning, but I am glad for this experience. It was a powerful and relatively harmless reminder of what happens when I don’t HALT the action and attend to my needs. 

I am lucky to know that the part of me that feels regret about overeating needs love, just like the part of me that beat myself up about stuffing my face, just like the part of me that felt totally justified overeating. I know this sounds sort of Polly Anna, but I believe that every single part of me (and you) needs unconditional love, understanding, and time to heal. 

Today, I was gifted with a delightful copy project (involving babies, environmentally sustainable products, and wildlife donations). Tonight I went to a wonderful yoga class taught by Suzanne Pesce. I feel much better. I am really grateful to be in recovery where I maintain a fit spiritual condition one day at a time by reading spiritual literature, writing, talking with a sponsor, meditating, helping others, and mostly practicing unconditional love towards myself and others as best I can. 

Thanks for reading, and I hope you know that every single part of you deserves understanding and love. 

PS. The part of you that’s nasty to yourself begins to heal when you put your mental arm around her and say, “hey, I get it. You’re right. That was REALLY stupid, but you know, I’ve been having a rough time. How about we take it easy on me for now?” The part of you that feels like a big loser or like all hope is loss also needs a reassuring hug while you tell her everything will be ok. The point is, you make it worse when you invalidate the way you feel. While you know you “shouldn’t” feel this way or that, the way you feel is the way you feel regardless of whether it’s an accurate reflection of your circumstances. If you feel afraid, it’s not helpful if someone says, “you shouldn’t feel that way” and brushes you off. It is helpful when someone says, “Oh man, it sucks to feel that way. I understand.” 

I know this all seems complicated and maybe a little over analytical, but it’s very simple in practice. It’s just learning to rely on love for yourself and others, one day at time. 

It’s getting to know yourself, so you can trust yourself. (It’s hard to trust someone you don’t know) 

Being free from self-sabotage is one of the most wonderful feelings in the world and well worth the effort it takes to get there. Thanks for reading. 

Don’t give up. Keep Going. I love you. 

Mary

f you’d like to sleep better, improve your emotional IQ, and improve your ability to communicate and interpret feelings, thoughts and desires (this reducing petty and grievous misunderstandings between you and others), dust off the last book you were reading before the smart phone invasion and read!

Children who read 20 minutes a day are exposed to 1.8 million more words than people without this habit. Adults are impacted in a similar way. If you read 20 minutes a day, ( books, not snippets btw- as a ghost writer, I write some of the snippets, articles and long form blog posts that you read and I am scored on “ readability”- encouraged to write down to a 5th to 8th grade level at most) you will be exposed to at least 50% more rare ( or new) words than a non reader. While this may seem trivial, imagine the impact of a constant influx of new vocabulary on your mind and your life. You can more accurately describe experiences and convey emotions. In addition literary fiction in particular helps you understand internal motives, slowing down your quick judgement or condemnation of others. Communication can literally change everything, so instead of hauling those books off to the resale shop, grab one that looks interesting and re-start a reading practice. (It takes time to adjust but after about a week of 20 minutes a day, I find that old feeling of not being able to put a good book down-it's wild how at first if I am out of practice, I read in snippets and reach for a mouse!)

when I say “rare”, I mean words like these, that are rather ordinary in the life of a reader, but unusual, believe it or not, in the life of the average googler: display
dominance
dominant
exposure
equate
equation
gravity
hormone
infinite
invariably
literal
legitimate
luxury
maneuver
participation
portray
provoke
relinquish
reluctantly)

READ! 

Ok,I am climbing down from my soapbox and going to work. Carry on. 

Thank you for reading and I love you

Mary

The Challenge of Being "Highly Functional"

Just a gentle reminder that functionality and protective environments are not always helpful gifts for people who suffer from addictions and compulsions. Many alcoholics, addicts and mentally ill people are "lucky" or so talented and driven (or so compliant and not "bothersome") that they miss the hard fall that compels many of us to examine our lives and grow spiritually in recovery. 

It's hard and sometimes impossible ( especially if you are a parent or a spouse) to let someone fail. The deaths of Anthony Bourdain and Kate Spade could be seen as profound reminders that not hitting bottom is not always helpful.

If you can, do a little research on the recovery and treatment options available for people with depression, addiction and other problems.Try to reassure yourself that there is a solution. Although it's REALLY painful to let go, it's helpful to remember that it often takes an epic fail for someone to reach out and get the help they truly need.

I don't think there is a one-size-fits all answer to these complex problems; answers that seem miraculous to me might leave you floundering. 

The fist step is the same for most of us though- we have to get to know ourselves to trust ourselves. We have to examine our motives as we move through our relationship with the person who needs help (even if that person is YOU)

Recently, my therapist illuminated the fact that I was encouraging someone close to me to stay in touch with a relative, not because it was best for that person, but because I didn't want to be the kind of person who would ever encourage distance between parents and children, brothers and sisters, or husbands and wives. 

This was really hard to hear, but I am thankful. Now that I know myself a little better, I can trust myself a little more. I called this person and shared my insight. I told them that of course I trusted their judgement. I offered encouragement about their choices thus far. The doubt I expressed about their choice to disengage was motivated by my desire to "look good" and my commitment to being the kind of gal that always supported staying connected. 

I am grateful for recovery, friends and spiritual guidance. 

(Frankly, I am thankful I am VERY far from "high functioning" in the areas of my life that require spiritual help. Im one of the lucky ones who HAS to get help - ha ha)

Thanks for reading and I promise, things do get better and there is help. You (and yours) are loved. 

My earnest wish is that you are as kind as possible to yourself. This stuff is NOT easy and we do care. 

I love you. 

Mary

The opposite of poverty is not wealth. The opposite of poverty is enough.

The opposite of poverty is not wealth. The opposite of poverty is enough.

The statement, “It is better to give than receive” seems so simple and obvious.

Most of us think of it this way:

I have more money (or stuff or a better country) than you. I give resources or access to you. You receive it. I feel great. Also, I get rewarded by God or humanity. Therefore, it is better to be the giver than the receiver. 

I believe there’s more to it. 

Think for a moment about what it takes to be a receiver. It feels embarrassing to need financial, emotional or physical help. It can be downright humiliating to realize that you can’t control your anger, your drinking, your obsession or some other compulsion on your own. We value financial independence to the point of hoarding money while people starve. We treat needy children as burdens to bear. 

But in all of this attachment to health, wealth, and keeping things the same or better than they are now, we are losing a spiritual gift, a way of being that we rarely admire, and a status that is NOT sought or yearned for often - that of being a Receiver. 

Most of us have trouble accepting a compliment, much less real help with a problem. We give lip service to the idea that the meek shall inherit the earth, but deep down we know better. The richest, the smartest, the healthiest, the most generous, the most protected or protective, the most mentally healthy- those are the winners in our tiny minds. 

Imagine yourself hanging onto a dirty dollar bill. You think it’s your last dollar, and you’re determined not to lose it. A person walks up to you with a million brand new dollars and tell you: 

“If you let go of that dollar bill, I will give you these million dollars”

Naturally, you’re skeptical and a little scared. Many of us will not let that dirty bill go out of fear. We don’t trust the reality of the million-dollar offer and we are afraid to give all we have even for a VERY favorable tradeoff. 

(I heard this analogy (I am paraphrasing like always) from a spiritual teacher. He used it to describe people who resist spiritual truths and hang onto their identity as conscious beings rather than admitting the possibility of something bigger.)

Something about the analogy struck me as just a little off and today I had one of those “aha” moments. The “off” part for me was the idea that the million dollars was the Giver’s to give in the first place. In my humble opinion, that million dollars is only available when there is a receiver. The million dollars is held hostage until a receiver allows it to be released. What good is a million dollars if there is never anything or anyone to spend it on?

Have you ever offered a compliment and had someone say something like “This old thing?”, “oh c’mon, I am too fat!” or “trust me it was pure luck”. If the compliment was sincere, the giver is left with a funny feeling of not being complete. When kindness is rebuffed, we don't know how to "take it back" as it awkwardly thuds to the ground between us. With nowhere to go, it simply disappears.

We understand though. It's easy to be a receiver. 

Eventually this learned attitude of deflection (and the idea that "needing" a compliment or "caring" what anyone thinks is bad-we are only okay with compliments when we have "earned"them) infests our minds with the thought that being a Giver is BETTER, and being a Receiver is WORSE. We think receivers are LUCKY that we are giving to them. And heaven forbid if we should NEED something from each other. 

But you see, the receiver is not trading in that dollar bill for the million dollars. When the receiver lets go, the block to the million dollars is removed from both of them (or all of us).

When we elevate the status of receivers, we understand the privilege of giving. We comprehend the gift of children in need. Our thoughts about these people as burdens is the dirty dollar bill. (As long as we hang onto the idea of the “other”, the block to true prosperity and peace of mind remains.)

Needy people who ask for help are a GIFT, not a burden. To check the accuracy of this idea, practice accepting a compliment or asking for help. Notice the difficulty of these actions. Over time, you’ll begin to understand the profound discipline, humility and grace it takes to be a receiver.

People in need, a planet in distress, animals existing within inhumane constraints…when we understand these circumstances as gifts waiting to be opened rather than loads to carry, we are getting close to the heart of a spiritual life.

(The fear that we will give “too much” wrenches our hearts, twisting causeless mercy into the disguise of a dangerous spendthrift. In our cramped minds, love seems limited. Pounded by the pressure of scarcity, we become tender idiots. We can’t recall that love begets love, that sharing begets sharing, or that people who are helped help others.) 

If mercy needs a cause, it is no longer mercy. If generosity must be earned, it is no longer generous. Conditions cripple up the whipsaw strength of love, a light saber force hobbled into dim self-reflections. (People who are like us just can't contribute the difference that the "other" can.)

We seek out opportunities for avoidance, choosing to believe rather than belong. Passive consumption replaces active contribution. “Surely”, we think, “I am not the one chosen to do this thing. I cannot forgive, love, or serve without conditions. What will become of ME and MINE? Whose fault is this? Who will do something NOW?”

We don’t believe that OUR resources multiply when distributed to the needy. We cannot imagine rewards from helping “too much”. We set boundaries around our hearts. The parable of the loaves and fishes rings false, a tinned reminder with the feint smell of what might have been if only we had enough to begin with. 

If only we were enough. 

Like the bumper sticker that references the idea about a dog rescuing a human rather than the other way around, I want a bumper sticker with a greater or less than sign. A “blessed” person (aka rich and born white into a free capitalist democracy) would be pictured near the narrow point (less than). A needy child (un-"blessed"?) would be shown on the wide end (greater than)

Or a see-saw with a “blessed” individual on the low side and a poor or oppressed (again, "un-blessed"?) person on the high side, disallowing the low rider from moving up unless a generous spirit lifts more needy people onto the high end.

To climb a spiritual ladder, you don’t need to see the rooftop. Just notice one thought at a time. Observe the way you view “neediness”. Practice asking for help. Practice receiving help. Help someone and feel the way you feel. Pause and regain your balance on each difficult rung. As you reach the top of the ladder, traveling back down to your old ideas will seem less attractive than disembarking to the roof, where the view is wider..

Eventually our empathy with those in need will have us loading more onto the high end of that seesaw so that we can stay even. Rather than resist helping, we will reject the heavy weight of privilege that smashes crystal clear altruism into the muddy pit of not enough, where we continually feel compelled to reach down, dirtying ourselves for more. 

I like the idea of a re-balance that influences our memory back into being: We are enough. We have enough. Compassion is a generator of more. Withholding causes scarcity and hoarding is not helpful.

We can distribute “blessings” more fairly for OUR sake. 

Yes, they are OUR kids. 

I love you,

Mary 

By the way: The man who risks his family’s lives on a raft out of El Salvador with nothing but the threadbare clothes on their backs has become more than most of us can ever imagine. He has admitted he could not give his child the life she deserved (can you imagine admitting that?) and asked for mercy from the powerful. With unemployment (for natives and migrants (with proper documentation and without) hovering under 4%, the illogical conclusion that we have “too many” people replaces simple math and economic sense. 

I resist “needing” anyone. These are the thoughts in my mind that keep me from helping enough. I resist “needing” anyone. 

"I am afraid to lose my advantage.I woud rather stay safe near the ground on that seesaw. if I help "too much". will I be the one left dangling in the air at the mercy of others? Will the roof collapse if too many of us climb up? Who will hold the ladder? I am fine with not belonging. I am ok with avoidance. I don't want to pay the price for full membership in the world's human race. "Others" should pay their OWN way for their membership privileges. This isn't MY fault - it's "their" fault)"

"See You In Church If The Windows Aren't Dirty"

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A Post For Dads, Moms, Sons and Daughters who were NOT the best.
I remember:

my dad pounding on the kitchen table with excitement or disgust during cubs games

joining him in singing the most politically incorrect song in the world: "She's my Darlin', she's my daisy, she's cock-eyed and bloody well crazy, she's got hair upon her chest like any man!" My dad sang this song like a boss.

Watching him blow Bad ass smoke rings ( I know smoking is really really bad, but I still think smoke rings are dope).

Turning ANY Line we drew into a face. ANY. LINE! this is so exciting when you are a little kid.

standing on the side of the high way with my brothers watching our Volkswagen van disappear after my dad slammed on the brakes in our Volkswagen van and yelled "GET OUT". He couldn't take our fighting anymore

Labeling a stryofoam cup with D A D and using it for vodka at night and coffee in the morning, for one week at a time ( I honestly think he used the same styrofoam cup for a week-sibings of mine, am I right about this?)

Crying with tears of empathy when my mom told him about the crimes committed or wrongs done by some of her sicker patients

Walking into the aftermath of my brothers driving a Ford mustang through the wall into the laundry room, sitting down at the kitchen table, and crying. Before he yelled and fixed everything.
.
searching for change in the couch after returning from vacation.

Working, working, working to support nine children, no telling how many creatures, and at least 15 neighborhood kids hanging around at our house at all times

Saying, "See you in church if the windows aren't dirty."

wincing every time he called me "BFGF" ( big fat girl friend)

My dad was nowhere near perfect and I would describe our relationship as "complicated", but in the end I remember this most of all:

After my dad was diagnosed with liver cancer and given 2-3 weeks to live, the doctor told me not to tell my mom, that sometimes people were better off not knowing. I knew better, and told my mom immediately; She knew better too, and informed my dad the moment we got home.
Fredrick Godfrey Gustafson did not skip a beat before he asked me for the financial records, so he could get everything in order for my mom.

My mom told me "by the way, he will NOT be going through any invasive medical treatments. She was a nurse and she took a firm wifely stand about not letting anyone cause further suffering to her husband.

I remember thinking: This is the BIG, not replaceable payoff of staying married for 58 years. and then: I am a arrogant jackass for not understanding this about my parents sooner.

And finally, I remember thinking: I really, really, really love my dad.

I would not say that my dad was the best dad, or that I was the best kid.

But I wouldn't be me without him, and when I see my childhood through his eyes, I understand the immense gift of his love for me, his 8th child. Just writing that phrase, "8th child" adds a world of understanding to my view of his experience, and mine.

Dads, you don't have to be perfect, to be perfect.

Happy Father's Day, and if you have an absent dad, or you are a dad who neglected your kids, of if you're the father of kids with big problems, or if you were a bad kid for your dad, try to remember that it is NEVER too late to do better. Even after someone is gone, you can heal the memories and improve your relationship with practice, therapy, and time.

Transformation occurs in a single heartbeat. One moment you are resentful and hurting and the next moment you feel the love. It might take years, but it really does happen.

Never, never, never, never give up.

You can forgive yourself, if no one else will. And it wasn't your fault if your dad wasn't there for you. ( It might not have been his fault either, depending on his background and mental health status- he might have thought it was best for you if he left-he might have not known the right, gentle way to discipline a child - he might have struggled with addiction-this doesn't lessen the impact on you, but it softens the hard stone of resentment around your heart and allows you to feel the lift away of forgiveness and the lift up of realizing you are loveable and loved)

Vimala Bhikkhuni taught me that no matter how bad it is, you can be your own best friend. You can wish yourself the best day ever, and ask yourself to let it go. You can open up to the miraculous revelations and deep teachings within the story of your one and only life. (and maybe, just maybe, you can learn more about your dad's life and see a path to reconciliation or letting go, as a gift to your beautiful, beautiful self)

Thank you for reading my post. Happy Father's Day week, and I love you.

(And dad, I will see you in church if the windows aren't dirty!)
Mary G