Journaling for Health

Journaling Your Way Through Personal Challenges
One of the best ways to get through a personal challenge or crisis is through journaling your thoughts in writing. It helps bring up emotions for clearing. It surfaces creative solutions to the situation you’re dealing with. And it serves as a record of your experience that you may want to turn to again.
The general notion of journaling might not interest everyone. But there are multiple ways to journal, and at least one of them is likely to appeal to (and benefit) you. Here are five formats, each with a different application, that you may want to explore.
A Story Book
Human beings are natural story-tellers, and keeping a story journal can be especially helpful if you’re depressed, struggling with a sudden crisis or unresolved tragedy, or living with a chronic ailment.
Stories have a beginning, middle and end. Write your experience much as you would tell a story. Some experts advise writing about the same episode several times; the retelling often gives new perspective.
A Worry Book
This format can benefit those who suffer from anxiety, stress, or insomnia.
Draw a line down the center of a page. On the left, write some of the issues that are upsetting you and on the right list some of the steps you’ve taken to address the problem, or some solutions you can try. Use this space to plan, organize and strategize for the future.
A Daily Log
This log is useful if you want to get more fit, spend less money, understand your body’s rhythms, or chart your recovery from illness. Use this journal to keep track of anything from growing a garden to growing a child.
In this journal, you simply record the facts: how far you walked or how long you exercised, how much you spent on what, how your body feels, etc. You may also want to write some narrative in addition to the “facts.”
A Couple or Family Journal
Enhances communications, deepens emotional bonds, encourages trust and intimacy.
The journal is left in a place where everyone has free access, anytime. Each person is encouraged to write, recording his or her thoughts or feelings, or in response to another person’s entry. Remember to write compliments and encouragements as well as writing through problems and misunderstandings.
A Gratitude Journal
This can be especially helpful to those who are inclined to be pessimistic, depressed, over-stressed or in the midst of a crisis. And it’s a journal which can bring anyone joy.
Simply make a list of that for which you are thankful. From the smallest to the grandest, the very personal to the global. Every day write five to ten things for which you are grateful. It doesn’t matter if you repeat yourself.

What Needs Do You Need Fulfilled?

Take this Quiz to see how you are doing regarding self-care and self-actualization!

Quiz: How Well Do You Fulfill Your Needs?

A number of years ago humanist psychologist Abraham Maslow realized that the foundation for physical and psychological wellness had to do with getting certain needs met. He developed the “Hierarchy of Needs,” from which the following quiz is adapted. Answer the questions to determine how well your basic and growth needs are being met.
I get adequate sleep and rest.
My basic nutritional needs are met.
I have a place to live that provides warmth and shelter and I am physically comfortable.
Exercise and recreation needs are met through regular routines and planned activities.
My need for sexual expression is fulfilled.
Safety and Security
With very few exceptions, I feel secure and safe from harm.
There is adequate stability and routine in my life.
I experience financial security and prosperity that isn’t based on money.
I feel emotionally safe.
I can expect consistency and fairness in my daily life.
My need for meaningful work is filled.
Love and Belonging
I feel loved—important, wanted, valued, and desirable.
I am able to love myself as well as others.
I have close intimate or affectionate relationships with significant others.
I have a sense of belonging in my family.
I am able to understand others and feel understood by them.
I have a few very close friends and a larger circle of other friends and associates.
I am involved in communities such as clubs or teams, church or spiritual groups, professional, cultural or social organizations.
Though I am sometimes alone, I don’t often experience loneliness.
Esteem of Self and Esteem of Others
Most of the time I feel competent and up to the rigors of day-to-day life.
I live with integrity and respect for myself.
I trust my opinions, my thoughts and ideas, and my intuition.
I have confidence in myself and my abilities.
My self-care includes physical, emotional, intellectual, and spiritual aspects of my life.
I feel useful and that I make valuable contributions to others.
I experience feelings of independence and freedom.
I feel respected and appreciated by others.
I receive adequate recognition and attention.
I have a sense of living with purpose.
I am able to take risks and meet new challenges.
My need to be true to my own nature is being fulfilled.
I experience a feeling of peace and well-being most of the time.
My deepest desires are being realized.
Having our needs met doesn’t mean we begin at birth with the need for adequate food and shelter and move forward as we age until we fulfill our needs for self-actualization. Life is not lived in a straight line. Nor does being self-actualized mean everything is perfect. Rather this quiz offers checkpoints along the way of gratification and personal growth.
If you have any questions about this quiz, or want more information, please don’t hesitate to ask. Everyone deserves to have their needs met.


Waking Up


Now the world is slowly waking up. As things start to reopen people are waking up to issues such as conditions in the homes for the aged, racism, wage parity, etc. Yes, we’ve heard about these issues before, but nothing was done about them. Perhaps now is the time for change. As the world reawakens how can things be done differently?

How about yourself? How have you woken up after this time of self-reflection? What has reawakened in you? What do you see differently now? What do you want to change? In what new ways might you now seek self-actualization? Check out my Feature Article for further discussion on this topic. 

As I write this on June 1, we are in the transit time of Gene Key 35 where the shadow frequency is about the hunger for what we are addicted to, that feeling of looking to satiate the hunger that feels like it can never be fulfilled. No external method will solve this until the person is willing to balance their own internal chemistry by looking at the hungers and rather than looking externally to solve the issue, uses the energy internally to leap into a new level of awareness of the heart with love to experience the gift of adventure. Pure unconditional love creates the siddhi of Boundlessness where the heart knows no bounds. This level of love consciousness allows the possibilities of miracles. Check out more about Richard Rudd’s Gene Keys at

So in the spirit of love and boundlessness, what can be changed this week in our world?

Waking Up
What does waking up mean? Awakening in the spiritual sense is increasing awareness and being more conscious. Perhaps a person in the process of awakening becomes more aware of the illusions and conditioning that are found in everyday reality and understands that we are not to control everything from our minds, but allow love through our hearts. As one lives an open-hearted life and looks at the fears, one can open one’s self up to the higher frequencies of life energy to flow through (love energy). It is as simple as allowing love and feeling connected with all things. 

Looking at the fears means working through them, as the gift is always on the other side. Sometimes this work can be a bit of an initiation. Some people look to coaching to help them through this and this is an area that I focus on having had the experience of working through it myself (and continue to do so). I can use any number of my tools to support the process. Are you feeling something has shifted within you? 

I will now continue with the theme of Creativity. Last month I looked at how Creativity can help relieve stress, but it can also add so much more to your life, not to mention helping awakening as you learn to love life. 

Rekindle Your Creativity
Harnessing your ingenuity will make your life more meaningful and enjoyable. Discover here why creativity is so important and welcome more innovation and inspiration into your daily activities.
How Creativity Enriches Your Life

  1. Experience more joy. Creativity flourishes when you think positively. Find your passions and cultivate them. Embrace challenges with curiosity. Observe the conditions that help you get “in the zone.”
  2. Improve your physical health. Studies show that creativity exercises are an effective way to relieve stress and boost our immune system. Those who think resourcefully also cope better with aging and experience fewer declines in their cognitive functions.
  3. Strengthen your relationships. A sense of imagination can even enhance your personal relationships. Break out of the same old conflicts by searching for common ground. Look at challenging situations from the other person’s perspective and try out a different response.
  4. Perform better at work. Collaboration is integral to the creative process. Help create a more cooperative atmosphere where colleagues complement each other’s strengths rather than competing.
  5. Be all you can be. We all have some form of creative genius. Enjoy the pleasure of developing your own gifts. With persistence and an open mind, you’ll expand your skills for responding to all kinds of challenges.

Now you may ask, how do I get more creative? Remember that being quiet can actually bring about more creativity as ideas percolate. Thus now may be time for some great creativity. 

Techniques for Sparking Your Creativity

  1. Brainstorm. Generating ideas is usually the first step in the creative process. Put aside any judgments and just let the options flow. Now’s your chance to get zany and experimental.
  2. Incubate. Before inspiration hits, there’s usually a quiet time while we digest our ideas.
  • Help your unconscious mind along by taking a quiet walk or a relaxing shower. Routine tasks like washing dishes can also trigger insights. Think about a dilemma right before bed, and you may wake up with a solution.
  1. Take action. Make a plan for how to implement your ideas. Regard every attempt as a learning experience even if the immediate results fail to pan out. Remember that successful people succeed because they take more risks.
  2. Lighten up. Free up your fertile mind.
  • Some gentle aerobics and stretches will relax your body.
  • Meditation or soft music can dispel anxieties or boredom.
  • Humor is a very powerful tool for lowering inhibitions and seeing things more vividly.
  1. Change your routine. Any adjustment to your usual way of doing things can help you take a fresh look at life. Take an alternate route to work or visit a coffee shop on the other side of town. Expand your horizons by looking for ways to experience novelty on a regular basis.
  2. Observe the details. On the other hand, you can re-invent the most familiar aspects of your life by viewing them from a fresh angle. Think about how your kitchen would appear to an alien from space.
  3. Ignore the clock. Get up early so you can savor the luxury of open-ended time. Forget about deadlines. Focus on the present moment instead of thinking about the next task you have scheduled. Feel what it’s like to be free from hurrying. Try to remember that sensation as you start your day.
  4. Get a hobby. Make the most of your leisure time with creative outlets that incorporate your passions. You may delight in watercolors. Or maybe you really get a kick out of working on cars.
  5. Seek inspiration. Surround yourself with whatever you find invigorating. Visit art museums or go camping. Spend more time playing with your kids and getting caught up in their excitement each time they see something new.

Transform your life into a work of art by tapping into your creative side. Once you discover and develop your passions, you’ll be on your way to feeling more accomplished and fulfilled.

Be more aware of how you feel trying out different things. Start your own tapestry of art. How can you live with boundless love?

Stop and Pause

The World has been put on Pause. We are all in this together. I started off April’s newsletter with the same words and it still applies for May as the restrictions are still in place here in Ontario due to the covid-19 virus. In April I asked, What is Your Role? Did you take time to sit with that question?

This month I am asking you to pause. I am building on the theme of pausing and going within. Perhaps we have kept so busy keeping busy, working from home, doing puzzles, cleaning and cooking that we may not have actually just stopped and paused. If you were to take 5-10 min to pause in the silence, what would happen? Can you stop doing? Stop thinking? Just sit there and breathe. Or maybe your way of pausing is slowly dancing to your own breath. There is no shame or blame in this. It is a practice that I think is worth practicing. There is no right or wrong. You can just try your best as often as you can. It really is that simple. 

Now you may be wondering, why? Why is it a good practice to pause? There are many reasons and it is a good meditative practice to follow. Pausing is the time for reflection. Pausing is the time for allowance. Every pause is the time for greater possibilities. This is when the breakthrough happens. The big changes. Magic can happen in the pause. This is where evolution occurs. Imagine the amount of positive change that can be occurring in this time of world pause. 

Richard Rudd of the Gene Keys ( talks about the benefits of contemplation. Same thing as pausing, however, he suggests contemplating on a gene key or concept. ‘There is no problem in your life that cannot be resolved through the Art of Contemplation’. “This book shows you how to bring the magic of contemplation into every corner of your life, resulting in a deep sense of spaciousness, calm and clarity that is so rare in our modern world”. Richard says contemplation can lead to higher states of absorption and embodiment. Also, Richard says we approach the time of the Great Change. This is a phase of evolution in which all systems in our universe will make a quantum leap into a higher dimension. Many spiritual traditions understand that this has already begun. 

Pivot is a word you may have heard lately. People use the word pivot to mean how things can abruptly change to a different direction and continue on. Richard uses pivot to mean quantum leaps in understanding and evolution. Pausing may result in pivoting, or it will if you sit with it long enough. 

We are currently in the transit of Gene Key 24 which describes the shadow of addiction. What might you be addicted to? Think about why you might be addicted to it. And how you can reset. The gift of this Gene Key is invention. As you pause, what creative process might you begin. Day dreaming is a perfectly fine activity. Speaking of creativity, check out my article below. Now the Siddhi of Gene Key 24 is Silence. This is the ultimate place we can reach when our minds are silent from thinking. “The key is to relax, because as only you relax can you find the magical gaps and experience the truth directly”. 

With radionics I send to a body the information to increase the possibility of something happening. I like to develop programs using the Gene Keys to help make some changes. For example using the Gene Key 24 I could write a program to include the letting go of addictions and increasing invention and creativity. You really can use radionics for anything.

So try to pause in your day as many times as you are able. It does not have to be long, even a minutes helps. Take some deep breaths and be aware of your body, and pause.

Living Your Life Well

Optimizing Your Life Energy

 As the author of more than 30 books, including the bestselling series Don’t Sweat the Small Stuff, Dr. Richard Carlson helped millions of people create lives of greater peace, connection and caring by focusing on the more important things in life. The last chapter of one of his books is titled “Live This Day As If It Might Be Your Last. It Might Be!” Ironically and sadly, Carlson died unexpectedly at age 45 on a plane flight to New York.

 How better to drive home his point?

We really don’t know how long we have in this life. Yet, we spend so much of our life energy mulling over what’s in the past or worrying about what the future holds. We get caught up in the minutia of life, losing sight of the bigger picture of what’s actually important.

How much energy would we free up by living more in the now? How can we optimize the time we have? Here are some ideas:

Clarify your values and create a personal mission statement. The clearer you are about what’s deeply important to you (your values) and who you are at your core, the more likely you will succeed in living your life “on purpose.” Your mission statement is the guidepost for knowing if you’re going in the right direction and provides information to put you back on course if you’re not acting in alignment with your values and mission.

Let the past be in the past. How often do you spend living in the past? Do you re-live old memories over and over, or think of clever things you should have said? Do you wish things were like they were in the “good ol’ days?” Whether it’s letting go of your anger at the driver who cut you off just this morning, or regretting the loss of your first love, living in the past keeps you from fully experiencing your life right here, right now.

Release worrying about the future. Mark Twain said, “I have been through some terrible things in my life, some of which actually happened.” So much of what we worry about never happens, yet we spend countless hours and huge amounts of energy battling future problems. Notice how much time you spend in the future and gently remind yourself to return to the present. What action can you take right now that will move you forward?

Keep things in perspective. It’s usually our attachment to things being a certain way that leads to frustration. Practice accepting “what is” if you want to experience a greater sense of peace. Everything that happens is our teacher. We might not have chosen each of our lessons, and don’t necessarily have to enjoy them; however, if we choose the perspective that things happen “for us” and not “to us,” life will be a much more growth-filled, joyous ride!

Taking Responsibility

Recognizing Victimhood

Samantha doesn’t realize it, but there’s a victim lurking inside her. Though she wears a sunny disposition outside, inside, the perky 42-year-old mother is resigned to three ideas:

1. It’s too late in her life to go back to college like she always wanted to. She’d look ridiculous, and who has the time, anyway?

2. Her ex-husband is to blame for her financial problems and for her children’s disrespectful behavior.

3. No matter what she does—no matter how many self-help workshops she attends or how much inner work she does with herself—things are not really ever going to change for her.

Quite a life sentence she’s given herself: hopelessness and helplessness, twin offspring of the same poisonous parent known as “Victimhood.”

When we operate from a victim mentality, we give the power to create our own life to someone else, and then we moan about how controlling the other is. To avoid taking responsibility, we create (and protect at all costs!) the dangerous illusion that we are always right. We blame others for our circumstances and remain stuck in a silent “poor me” that keeps us small. 

This is not to say that we can always control what happens to us. Some people’s behavior is abusive. Hurricanes or other natural disasters occur. The company downsizes.

We can, however, always control how we respond. We can refuse to accept abusive behavior, leaving a relationship, if necessary. We can recognize that others can only have control if we let them. We can see the banquet of choices before us, and choose what appeals to us, even if that means going back to college at age 42. 

Here are some clues to help you recognize when you’re carrying around a victim mentality and robbing yourself of your personal power:

•  Your first response to a setback is to blame someone else for what has happened.

•  You often find yourself beginning thoughts with phrases like “I can’t…” or “I’m no good at…” or “I’ve never been able to.” You believe that nothing you do ever works out. 

•  Conversations with friends and family are often about how hard your life is.

•  When friends offer advice, you usually counter it with a “Yes, but…” since they can’t know how difficult your situation really is.

•  You’re always so busy with work and the things you need to do to survive that you just don’t have time to do things you want to do for yourself.

•  You think that other people usually cause you to feel the way you do, that you’d be more centered if it weren’t for them.

•  You’re convinced that if you weren’t tied down to all these obligations, or if only you had more support, you could really do some of the things you always think about doing.

•  When angry, you usually begin sentences with “You” instead of “I.”

You choose: small and powerless and perfect, or stepping up to meet your biggest self—warts and all—and live the life you want. Which will it be?

Note that the word responsibility has the root word, respond. It is all about how you respond. 

Choosing Your Happiness

Are you happy?

No really, I’m serious. Can you say with 100% certainty that you’re TRULY HAPPY? Or are you like most other people, just getting by? Are you waiting for the end of your day so you can slump home, veg in front of the t.v., and forget about work? Are you working toward some fuzzy, future goal in the hopes of one day finding fulfillment?
We’ve all been there. At some point or another, we’ve all hit a rhythm of trudging along, head down, getting through it. But some of us stay in that trench for far too long.

However, that’s just one story. You can choose to write a new one in which you’re bright-eyed, enthused about life and fulfilled by your endeavors.

Here are 3 easy ways you can leave the grey days behind and live a much happier life.

1.   Define Your Happiness

What brings you joy? Is it being in good physical condition? Does falling in love do it for you? How about beautiful adventures in exotic locations? Take time to reflect upon and determine what qualities or life experiences make a happy you.

2.Move Towards Your Chosen Life

Start creating the happy life you just defined. Take steps toward your bliss activities. Sign up for personal training, plan a vacation, or take a class to meet people and learn something new. You’ve got to keep moving.

3.Let Go

Once you’re moving toward the things and exchanges that make you feel happy,it will be easier to see what’s dragging you down. Let go of those things. It might be challenging, as people want to hold on to what they’ve known…but it’s okay.Let go, and create space for even more joy to show up.

Happiness is not a trait reserved only for select winners of the genetic lottery.It’s available for everyone…but you must choose it. Step out of the shadows, and choose to live in the light. You deserve it.

What will YOU do to choose happiness TODAY?

Do You Give It All Away?

Most of us have been taught that it is more noble to give than to receive. While giving can be a wonderful, heart-warming experience, giving too much of our time and energy can be detrimental to both our physical and emotional health, leading to anxiety, overwhelm and burnout. Take this quiz to see if you are giving it all away.
1. I force myself to do things even when I don’t have the energy to do them.
2. I ignore my body’s “no” signals when I think someone’s needs are greater than mine.
3. I hate conflict, so I’ll do whatever it takes to avoid it, which often means doing something I don’t want to do.
4. I feel obligated to answer the phone when it rings even when I really don’t want to.
5. The amount of time I spend listening to others far exceeds the amount of time that others listen to me.
6. If I don’t answer all the emails I receive I feel guilty.
7. In order to provide luxuries for my family I work more hours than I want to.
8. I schedule my work time around my clients’ needs rather than around my own.
9. I can’t say no when people in need ask me for money.
10. When I’m out to dinner with people who have less money than I do, I feel obligated to pick up the check.
11. I volunteer for my place of worship or other organizations even if I don’t have the time.
12. People won’t like me if I say no.
13. I’m the person everyone calls when they need help: a babysitter, chauffeur, or someone to fill in at work.
14. My children’s happiness comes before mine. I’ll do whatever it takes to make them happy.
15. I have a hard time saying no to my partner because I want him/her to be happy, even if saying yes makes me unhappy.
16. I feel selfish if I don’t share what I have with others.
If you answered true more often than false, you may want to find ways to create more balance in your life by getting clear on your values and priorities and learning more about boundary setting. Please don’t hesitate to call if you’d like to explore this issue further. Remember that you need to receive as well.