Brave Soul, Writing as Healing

Your words are powerful + {I hope you dance.}

I have a note from my dad taped up on my bedroom wall. It is a note he tucked into a package he mailed to me while I was in college. It contained very precious cargo — a dress I wanted to wear to an upcoming school salsa dance.

I kept the note because it made me smile.

Written in his signature-style handwriting and on his new (at the time) OHSU Foundation letterhead, it reads:



Have a terrific

time at the dance!




I pulled the note out again a couple years ago, and having lost my dad several years prior, I burst into tears.

But not for the reason you might expect.

I burst into tears because it felt like a message for the moment —

To live my life.

To enjoy my life.

To enjoy the dance

that is life.

The great cosmic dance and play of being human.

(Extra fitting given his love of the mantra “Carpe Diem.”)

Have a terrific time at the dance all of a sudden had new meaning and I couldn’t get over it — crying and crying at what a magnificent miracle it seemed to be. It felt like a Divinely timed message just for me, in some way, from the great beyond.

And I cried with the perfection of it all. The grief. The loss. The glory. The grace.

Crying not because I was happy. Crying not because I was sad.

But crying because I was so moved by the power of it all. The epiphany, the grace, the metaphor, the love…

The perfection.

It felt absolutely perfect.

And in that moment, I realized the true power our words hold.

Whether you write a letter, a text message, a bestselling novel, or an entry in your personal journal…

They all matter.

Those words — your words — have the power to transform lives long after you’re gone.

Let alone the healing they can bring to your own life while you’re here on earth.

So if you’re at all curious to do a little writing of your own — to take a closer look and explore some of the stories you have about a loved one you may have lost, I’d love to have you join me for The Heart-Mending Wordsmith this spring.

The course came about because of a writing class I took one summer while I was teaching first grade.

The writing I did held such potent healing power that once I found myself in life coach training years later, I knew it was a process that could help others too.

It includes 8 weeks of live coaching calls and writing exercises that all fit together to help you create a narrative about your loved one — a treasured story that you can bring to life on the page and hold in your heart forever.

Allowing some of your most treasured memories and experiences to be brought into the light of day through writing is one of the most priceless gifts there is.

Say yes to yourself. And yes to your memories.

YES to the power of your words.

I’d love to have you join me. The course begins on this coming Thursday, April 25th and registration is now open! You can sign up here.


In the spirit of flowing forward with this metaphor of dancing, I’d like to share an old blog post with you called: I hope you dance. (Which you’ll find below.)

I’ll also include some journal prompts for you to play with this week if you’d like.

I hope you enjoy!

Journal prompts…

What would it look like for me to show up and dance in my life this week?

If I could do anything — if I had unlimited resources to do whatever I wanted to do this week, what would I do? Who would I spend time with? And who would I be?

I hope you dance

I hope you dance.

(Original post from March 9, 2015) — happy to say that I am physically dancing again now, too! 🙂

I love to dance.

And for a year and a half now, I have not been able to.

So Lee Ann Womack’s song that goes, “And when you get the choice to sit it out or dance, I hope you dance,” even as just a metaphor for life, somewhat breaks my heart.  That’s because physically, I’ve been doing a lot more sitting than I’ve ever done before or ever thought I would do–especially at 28 years old.

Literally sitting, not dancing.

But by sitting, I’m playing my part right now; stepping up to do what my body and soul have asked.  Which means that what I’ve been doing IS dancing.  That’s right, I am dancing even though I physically can’t dance.  How cool is that!?

Dancing is living with courage. 

Life is calling us to take a leap in every moment; each one unique in its shape, size, manner, and purpose.  But having the courage to show up, THAT’S dancing.

Sometimes that might be going for a run along the river, when at other times it means staying still and curling up in your favorite chair.

Sometimes it might mean opening up a flower shop because it’s always been your dream or it might be appreciating the beauty of a single flower sitting on your coffee table.

Sometimes it might be speaking up and sharing your message with a group of people, and sometimes it might mean quietly acknowledging and accepting your own truth.

Each of us has the power to recognize which kind of leap we’re being called to next.  And when we feel that pull, we have a decision to make.

Did you notice that in the song she doesn’t say IF you get the choice, but WHEN you get the choice?

That’s because we always have a choice.

We choose.  We decide whether to walk toward life or turn away from it.

I choose courage.  And I choose stepping out onto the dance floor of life, whatever form it takes.

So let’s dance.

May you dance in exactly the way life is calling to you right this very minute.

***And if that means signing up to join us for The Heart-Mending Wordsmith, then I’d LOVE to dance with you!***


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A Forgiveness Meditation

Today I’d like to share with you a forgiveness meditation I used to do. A couple years ago, I created a habit of sitting cross-legged on the floor each morning, after drinking a glass of water and getting some fresh air, to go through this process and forgive all of the past parts of myself that needed forgiving — often times, I found myself surprised by the aspects of self that would emerge. And by the people and situations, present and past, that would bubble up to the surface, to be seen, recognized, healed — and forgiven.

I sat cross-legged because there is something about sitting on the floor or the ground in this way that feels grounding to me. I’ve recently returned back to this way of connecting with myself in the morning and I absolutely love it.

There is something about the feeling of where your body connects with the floor that is stabilizing, grounding, and connecting. A beautiful way to start your day.

I created this practice as a unique combination of practices from other spiritual teachers, as well as based on my training in a program for rewiring the nervous system and healing trauma.

That is why, for this meditation, I recommend keeping your eyes open. You can close them slightly when you get to the part about forgiveness, but to begin just sit cross-legged in a comfortable space. And begin to notice your breath.

Now put your hand over your heart. And feel your breath slow, and your chest expand — open. Breathing in more and more oxygen and energy into this sacred heart center.

Begin to slowly and gently look around the room in front of you, whatever you can comfortably see, and allow your eyes, our gaze to linger on each object, or pattern in the floor, etc. for a few moments before you move on. Doing this gently, scanning around you with you eyes. While also feeling your body and noticing your breath.

Connecting to both simultaneously.

The outside world. Taking in the details, the orientation, the location of where you are.

And within. Your body, your breath. Your brilliant soul shining through.

All uniting, all merging and living in harmony. A gentle and subtle awareness of both.

Begin breathing in and whispering “I love you,” to yourself, either in your mind silently, or aloud.

Then, “I forgive you.”

“I love you.”

“I forgive you.”

“I forgive you for all past regrets.”

“I forgive you for all the things you’ve gotten wrong.”

“I forgive you.”

“I am here with you.”

“And I love you.”

Continue on with whatever phrases come to mind. There might be specific phrases where you include your own details of forgiveness, such as “I forgive you for…” Or you might feel inclined to say, “I love the way you…” And you might find yourself saying the things you love or admire or appreciate about yourself. Even saying “Thank you for…” Or just plain, “Thank you.”

Allow your mind to really wander, and your heart to really explore, whatever words come to you — whatever words are asking to be said.

Say them with kindness, gentleness, and love.

And if you get stuck, or words are not coming to you…

Try asking, what words does my heart need to hear right now?

And still, if nothing comes to you, you can simply return to…

“I love you.” “I forgive you.”

“I love you.” “I forgive you.”

Let the rhythm of your words and your breath wash over you with ease, with grace, and with forgiveness.

Now, when you get to an opening, a space where you begin to feel open and clear inside, ask…

“Who needs to be held in the light of forgiveness today?”

“What aspect of myself needs to be held in the light of forgiveness today?”

You can ask one, or both of these questions — or any variation you like.

Hold the question in your mind, focusing on your heart center, and see what begins to arise.

If nothing does, simply imagine a golden loving light surrounding you, of whatever color comes to you, or comes to mind to imagine.

If an aspect of self or another person in your life, or a situation or past even comes to mind —

Visualize it being bathed, and held in a soft and golden healing light.

Or again, whatever color comes to you, maybe a purple, an emerald green, a light and gentle, healing and restorative blue…whatever comes to mind, go with it.

Allow your intuition go guide you and your higher self, your heart to guide the way.

You may even begin to have ideas of visualizations that might help, of that aspects of yourself are seeking.

For example, a small child-like part of your self, might want to be held in your arms. And you could imagine that sweet, innocent beautiful part of yourself being rocked gently in your arms.

Notice the way your body begins to feel as you do this exercise. What feelings do the visualization evoke?

Allow it to fill your consciousness, your heart, and your mind.

Allow yourself to be lifted up in the light and freedom and love —

And know that everything is forgiven.

You are healed and held in love, and you are forgiven in every way.

Continue with the mantra, “I forgive you,” if you like.

Or, “I love you.” Or, “thank you.”

“Thank you for showing me where healing light needs to go.”

“Thank you for showing me where and how you need to be loved. Thank you for teaching me. Thank you for helping me grow.”

And as you finish saying the remaining words that come to you to speak, begin to look around the room once more. Returning to the feel of your hand placed over your heart. The sound and feel of your breath. The things around you in the room, or the space where you are seated. The place where your body makes contact with the floor.

Noticing all these things, and scanning once more, aware of the inside — your breath, your body, your own emotions and feeling sensations. As well as the outside — the details and objects you notice in the room around you.

Allowing yourself come back to a place of grounded center to return to and go about your day.

This meditation is best performed in the morning, even while you’re still a little bit groggy and connected to your higher self — in a more relaxed state from your sleep the night before to help the situations, people, aspects of self to surface, and the healing phrases to arise.

But, of course, this can be done anytime during the day — especially if you find yourself in a moment of being especially hard on or critical of yourself. Stop, take a breath, put your hand on your heart, and even if you simply breath in and out, and say the words “I love you,” surely this is enough to help bring you back to center, to a state of calm and of peace, a place of knowing that you are loved.

And that you are forgiven.


I hope this helps you! And I’d love to hear all about your positive experience in the comments below. 🙂

Much love to you, now and always,


P.S. If you’d enjoy an audio version of this meditation, please email me and let me know!

Forgiveness Meditation

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Be kind to yourself.

Be kind to yourself.

Be kind when you rewind.

Be kind when you think no one is watching.

Be kind even when people are.

Sometimes it can be even harder to be kind to ourselves when we feel others are watching or judging us. That we’re somehow not worthy of this kindness, and honoring, or respect.

But we are.

YOU are, my child. My darling, sweet friend, and companion.

You are worthy.

That is what I want you to know.

And every word you think and deed or action you take, every desire, every wish that aligns with love and kindness towards yourself, brings infinite treasures…a wellspring flowing from within.

It allows treasures to flow forward into your life in ways you could never expect.

I still remember the day, sitting in my mom’s car in the rain. The Portland Rain.

I had just left a counseling appointment. I’d found a new counselor to have extra support there for me as I was dealing with sudden and chronic mystery illness.

And I loved her. Thank goodness. Not all therapists are kind, and the kind of souls where you feel respected heard and cared for through their actions and words.

But something on her bio on her website read “transcending suffering.” And I KNEW, this was what I wanted to do. After everything I’d been through with my dad, watching him die a most horrific (in so many ways) death, this was my opportunity to use my illness to help my soul shine through in ways it never had before.

Reflecting, there in the car — sitting at a stop sign, with my mom, in the rain, I said…

“If I can learn how to be nice to myself through this experience, I think that will serve me well for the rest of my life.”

Don’t you just love the prophetic things you say, before you even realize how prophetic they truly are?

The things we say, half-joking or not in full sincerity — but that actually have a grain, if not a mountain underneath, of truth beneath them?

This has happened to me many times.

But I have to say, that one of my favorite things is seeing the growth of where life leads along the way. It hasn’t always been pretty. But it has always been kind. On the highest level, deep within — somewhere deep within my heart-center there is a love that is always calling to me.

And there is for you too.

Have you ever heard the love song from your heart?

Have you heard it sing to you — a loving lullaby or a dancing, happy tune?

What is your heart singing right now?

Mine is singing a song of peace, complete with a smile on my face as I type these words to you.

Because I want you to know that you are worthy of kindness. You are worthy of honoring and respect. And the more you can practice this kindness towards yourself the deeper your roots will grow.

And deeper roots mean stronger branches. And stronger branches mean fairer blossoms.

Imagine now the most beautiful rose or flower blossom you can imagine.

Now imagine what would happen if that blossom didn’t get the air, or sunlight, or water it needs to survive. It would wither and die, right?

The same is true of us.

Kindness is like the oxygen in the air that helps our lungs to breathe — to breathe in life, and the richness and goodness of all that life has for us.

The good, the bad, the not so great — whatever it is life is presenting you with right now, it is your choice whether or not you take that deep inhale. Whether or not you let that life-giving oxygen in to nourish your cells.

If you’re going to go through whatever you’re going through anyway…why not take some deep breaths of oxygen rich kindness to breathe some life, and health and nourishing love into all of your cells while you go through it.

It’s not to say that hard things will never happen.

It’s that breathing in that oxygen — treating yourself with that kindness is what makes life worth living. It helps make it bearable. Easier.

It’s what makes it beautiful. Knowing that you always have a choice.

You can make things worse, by starving yourself of the kindness and appreciation and love that your body and soul craves…

Or you can let the fresh oxygen of grace in through love and feel every part of yourself filled up with a kindness beyond your wildest dreams.

You may not always be able to control everything. In fact, I know that you can’t.

But you CAN control the kindness. You can make the choice to be kind. To yourself, to others. And chances are, if you’re reading this right now, you’re a sensitive soul like me, which means —

Being kind to others comes naturally to you. Knowing what others are going through. Feeling their pain, celebrating their triumphs, feeling deeply whatever it is — so deeply that often, you might even confuse it for your own.

Whether you’re feeling something that belongs to you, or something that’s not yours to carry, kindness is what helps you to set it free.

It sets your own soul free to let go of the burdens it holds. From the traumas, the past regrets. The illness, the isolation…whatever the case may be.

And it also is what frees the temptation to hang on to something that isn’t yours.

It’s the quiet voice that says, “oh, my darling, that isn’t your bag of rocks to carry. Let’s help you set that down and go find a quiet place to frolic in the meadow or dance along the sand by the ocean’s song.”

This is the voice of kindness.

The voice that sets you free.

The voice that says she’s proud of you, when all seems completely lost, and fallen apart and you feel utterly forgotten.

She’s the one there. To comfort you. To bring you loving words in a caress of Angel Song.

And she’s there within you.

Kindness is her name.

What can you do to let her into your life today?

Who would you need to be to sing along in harmony?

How are you worthy, right where you are, today?

This is what she’ll tell you. Because she’ll always believe that you’re enough.

She’ll sit with you, and sing with you — and hear every care and worry.

And then at the end she’ll tell you how worthy you are, how much you matter — that you’re loved and adored. And she’ll wrap you in a hug and make you some tea. And you can sit there together and smile.

Smile through the tears.

Smile with the sunshine.

Smile with the happy times, and the peaceful memories from the past.

Smile with dreams of the future. And with all that makes your heart content.

You’ll smile together. And know that you’re free.

You’ll know by the feeling you get when you’re with her. And you’ll know that you’ve found your way home. Home to the light of your being. The place where God is close. The place where you’re connected to Divine Light and Divine Grace, and the knowing that you never have to do it alone.

It all begins with Kindness.

Where can you start, today?

I’d love to hear your insights and reflections in the comments below — it’s one of my favorite things!

Much love, now and always,


Be kind to yourself.

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Brave Soul

You can do this. {Reflections from past regret}

Trust yourself.
Go slow.

You don’t have to do what others expect. This is your life, and you get to live it the way you choose.

You do not have to follow the crowd, or others’ expectations of you.

This is your life. How do you want to live it?

How do you want to feel? What do YOU want to be doing, right here, right now?

Follow that wave.

Allow one little seedling of an idea to expand into a mighty oak tree.

You have not gotten anything wrong. And you are infinitely and abundantly loved.

You cannot get it wrong here. Tune in and ask, what does your heart want to do?

Just like the Lady and the Tramp, or Aladdin, and the magic carpet ride…

When did you last let your heart decide?

Compromising what you know to be true for yourself with the belief that it will somehow help others, serves no one.

It does not help anyone to shine brighter or feel more filled up with peace and love and joy, all of the very things you are hoping to bring to this planet, yes?

You are infinitely and Divinely blessed as you follow the steps from your heart that you are guided to take each day.

Follow your heart.

Let your heart decide.

Allow your heart to lead the way, and follow in the magic and the mystery and the love of it all.

Everything will be okay in the end. Have no doubts or fear here.

You are enough.

All that you want is destined to come to fruition.

How can you be easier on yourself in the meantime?

How can you bring yourself feelings of sweet surrender and deep peace?

What brings you feelings of deep peace — the things that help you sleep better at night, relaxing into the unknown, this is where your heart’s treasures are waiting for you.

It only takes the courage to look — to take a peek deep inside and see what your heart wants to share. What pain needs to be healed. What scars need to be allowed to mend. What treasures you are here to find. What gifts you are here to bring the world.

All is right here within your very own heart center.

Allow yourself to breathe into this space within your heart today with the knowing that you’ve already won. That there’s nowhere to get to. That there’s no battle left to win. You have found your way home, inside your heart. What’s next is purely Divine.

Allow yourself to drink in the freedom that is yours. The freedom to live. The freedom to feel. The freedom to make your own choices and decide what you want your life to be.

You can do this.

I have no doubt. You are are stronger than you know. More brave than you can possibly imagine. And I am with you.

I am with you every step of the way.

You can do this.

And if you’d like a personalized blessing to help you remember your strength or help bring guidance to your path, you can get all the details here:                                              (and download a free copy of my blessings-filled ebook, Delicate Grace.)

personalized blessings

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Sunshine is basically the best thing in the whole world.

I found myself sitting out in the sunshine unexpectedly today.

And this is not the first time I’ve found myself with the thought, “sunshine is basically the best thing in the whole world.”

It has such a life-giving and beautiful glow, and strength, beauty, and grace.

It is the light that shines on our spirits so that the light of our souls may shine through.

And it reminded me of this blessing, that I’d like to share with you.


This Apache blessing always reminds me of a dear friend from college. (You know who you are – wink.)

And if you find yourself with some quiet time today or this weekend, I invite you to find a comfortable spot to sit (even better if it’s outside) and journal about the question…

What beauty do you notice around you right now?

P.S. This is a journal prompt I’m playing with including in a free 7 day journaling experience I’m putting together. If you’d like to join us, stay tuned and I’ll let you know when it’s ready! 🙂

AND, I’m having my first free weekly journaling call tomorrow (Friday) at 3pm PST. If you’d like to make a little quiet time for yourself and be guided through some gentle writing exercises to listen for what your heart has to say, I’d love to have you join us. Just hit reply to this email and I’ll send you the call in info. Hope to see you there. 🙂

Sending much love and many blessings to you always,


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Brave Soul

Walking through fire.

​The quotation in my planner today reads:

“If you’re going through Hell, keep going.”

Winston Churchill

I used to love this quotation.  A lon​​g time ago it made me laugh, it gave me a way to approach my life and the huge challenges with a bit of humor. And it was a way for me to, even if only subtly at first, recognize and acknowledge, and then accept my pain.

You see, the only way to make it to the other side of our pain, is to walk straight through it.

Not to ignore it, deny it — but face it. Head on.

Now this is more difficult to do than it might seem. It sounds simple enough.

But like so many of the simple tasks in life, the simple lessons, the simple actions or habits — they’re often not so easy.

Simple and profound. Easy? Maybe.

Maybe not.

Either way, it is by walking into and through the fire that we find the peace and freedom that getting to the other side of our trial brings.

And I would argue that it isn’t so much about getting to the other side — being in a place without the fire — that brings us peace.

But it’s who we have become by walking through that fire that gives us the peace we crave.

When we get to the other side, it is in knowing that we can do it. That we can face whatever life throws our way.

That no matter what we can always look to the light. And that God and the Angels will be there for us and guiding us along the way.

No matter what.

It’s about facing the things we can’t change. And allowing them to transform us. So that when we make it to the other side, we have freedom.

Not the freedom of peace. Or absence of trial.

But the freedom of fire. The freedom that comes from allowing the fire to burn away anything you don’t need — all the layers of who you thought you were and who you used to be, in order to make room for who you become.

Because who you become, that beautiful golden seed within you now, as it begins to blossom, will only sprinkle out little bits of confetti and love in celebration as you shine.

When you reclaim your voice. When you reclaim your place. All of Heaven smiles.

Just like I am smiling for you now.

So whatever challenges or trials you face today, know that whatever the fire is burning away is only to help reveal the most magnificent being that you already are.

Hold yourself close in the pain. Whisper kind words of compassion to yourself in your suffering.

And know that you are being created, molded, into something far greater than you could ever imagine — the purest essence of you.

And you, my darling, are the most radiant soul in all the earth.

And I’m so proud of you.

Keep putting one foot in front of the other. Keep walking through your fire, so that when you reach the other side, you will smile, with peace and satisfaction with how you have emerged — transformed.

You can do this.

You are a brave soul. I’ve got you and I believe in you every step of the way.

Much love to you always,


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The power of writing a letter to yourself.

I sit down and open to a blank page in my journal. Tears stream down my face and I begin to write.

I write everything I can think of, allowing each thought to pass through and make room for the next as I write them down on the page.

At a certain point, the language begins to shift — and I realize it has become a loving letter to myself.

What kind words do you practice saying to yourself? When you’re sad, frustrated, or feeling all alone?

I still remember the blank page with the lovely text Compassionate Whispers written in my own handwriting at the top.

I was part of an art journaling course and during that particular week, we were to try on different compassionate phrases, kind things we could say to ourselves when we were feeling down or inferior in some way. Words that would help build a remembrance of shared humanity, that all human beings face and feel these emotions and so within that, we are not alone.

But I couldn’t think of a single thing to say.

Paralyzed. I left the page blank and just moved on with the rest of the course.

Then, a few years ago, I was thumbing through the journal, and found that blank page. I smiled with compassion for the person I’d been that day — as part of that experience.

And I wrote myself a love note. A letter of compassion. Wrote in all kinds of kind things I could think of to say.

I smiled at how far I’d come, and for the words of others that had helped to guide me along the way.

You see, that week I’d created a different page — one where I’d written different kind things (my favorite things) that friends had family members had written to me in birthday cards, etc. over the years.

And their kind words helped to see me through. They helped give be a life raft, a buoy to hang onto until I could find the kind words that were ready to flow through me towards myself.

The words of others can be a bridge.

Sometimes we we want to be kind to ourselves, but we don’t know the words to say.

When this happens, it helps to have someone else who has walked the road give us an example.

And we can tune in and ask our own hearts — “What do you need to hear from me today?”

And then there are the words from others, the compliments from family members and friends. The people who, at the time, might have a higher opinion of us than we do of ourselves.

And the beautiful thing is, as we practice these things — we develop the muscles for real. So that we can stand in front of ourselves and honor ourselves with the tender love and care that we desire — and so deserve.

And just like any practice, the strength, the ability, expands. So that one day, in the near or distant future, you find yourself saying words you never thought you’d say.

Kind things. To yourself. Without even thinking about it.

I know that is what happened to me.

And it goes it layers. There is no getting it right. No distant land of perfection to reach…

There is only this moment, and the kindness you decide to show yourself for whatever challenges you face…

No matter how you feel, no matter what you think.

You are worthy of the kindness you share.

So often, as sensitive souls, we think about the well-being of others, putting our own needs last. Letting our own desires fall to the wayside under the pressure of what we think others expect from us. And sometimes those expectations are accurate. And sometimes they’re not.

But either way, we always have the chance to make the choice to stand by our own side, and hold our truth with care. To hold our hearts in the palms of our hands and send that love out into the world.

For the love you feel in your heart matters. And tending the flame of your own desires, passion, purpose, and soul is your most important work here in the world.

So what would you say to yourself in a love letter today?​

Whether you play with writing yourself a letter, ponder with a friend, create an art project, hit reply and share your answer with me — whatever you choose, my hope is that you are abundantly blessed with the kindness that resides within your very own heart.

Much love always,


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The sweet little voice inside, and the whispers of your heart.

Layout 1

I’ve been thinking a lot about the voice inside this week.

And how no one can decide for us.
It’s up to us to listen to the voice within and follow where it leads.

Only you know the language of your heart, and where it’s asking you to go.

Only you know the love it needs you to give, and the strength that wraps you in love.

Only you know your higher Divine Destiny. No one can know it or decide if for you.

It is your path alone.

Others can support and encourage and cheer you on along the way —

But it’s up to you to listen for…
that quiet voice inside.

I just love this poem.

I used to have it hanging on a bulletin board in my apartment several years ago…and it’s amazing the way life gives us opportunities…

circling back to the things we thought we already knew.

Greater depth.
Greater meaning.
Greater love and understanding, and deeper love
of self.

May you be blessed today with infinite grace.
And may that sweet little voice inside whisper to you…

And may you hear her whispers, as she says
how proud she is of you.

I know I am.

Much love to you always,
Caitlin ❤


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Writing as Healing

Always, and forever, and then after that.

Maybe writing is the path. The path through the pain.

So that as words are put onto the page, somehow the skies above — the rain begins to clear. And we can see the light shining down from heaven again, just to know how much we’re loved.

That each one of us must take our own inward journey.

And that those who do not believe in us — we cast away their fears as we write. We let our tears transform into golden raindrops that hold the magical elixir of love straight from the heavens.

Our golden streams of love.

Here for the taking. Here for the receiving — the receiving of all that is good.

And perhaps it takes standing up to our own pain, and those who torment us, to say “enough is enough.”

And quite surprisingly, those we need to rise about, to say “enough is enough….the very ones we need to face…might be those dressed up as heroes from an earlier part of our lives…

The moms, the dads, the sisters the brothers…now all seemingly turned against us, just trying to find a way through their own pain.

Because it was never about us. It was always about them. And about us wanting to help save them.

But every soul must walk a journey of their own. We cannot share our hard won wisdom with those who don’t seek to understand — those who are too lost in the shroud of mystery, too covered in blankets of darkness to be able to see the stars.

So we shine, shine, shine ever onward.

For that is all we can do…

Is to look to our own north star, the brightest one we can find within — and then follow it. And not let any mother, father, sister or brother tell you otherwise.

Not to let them tear you down with their words.

For you were meant for greater than this — you were meant to shine and not be broken…to allow all the broken places to be healed with the light of love.

You are enough, dearest one. And you always have been.

Don’t let anyone tell you different — especially that little voice in your head.

Allow the little girl within you, to be wrapped up in sweet robes of gentleness…caressing her with your light and your grace — with a warm cup of tea and a space to look out the window.

Oh, look, a bunny — there, in the yard.

She connects with me, and the three of us just smile. You are enough, beloved one.

You always have been and you always will be. No exceptions. You are the rule.

And you are the light that shines like the stars in the nights sky.

And it breaks my heart to see you cry — to see your misery in believing any of this is about you.

For you were born for greatness. Your destiny written in the stars.

Keep writing, dear heart. Keep writing, and you’ll find your way within. To a land of distant melodies that make harp music to the sound of your own drum.

For you alone have the heartbeat, that can make the whole world one.

You alone are enough, my child, always and forever and then after that.

Always, and forever. And then after that.

We are with you. I am with you — your own internal song. Listen for me daily, and feel my heartbeat in your song.

Follow the pulse of the Divine and all will be more than fine.

Allow God’s will for your life to flow through you, and you’ll never find yourself alone. You’ll find yourself surrounded by guardians, protectors who love and adore you.

For you are a cherished being of light, a dancing delight to watch expand.

When there is a smile in your heart, there is a smile in ours, you never have to do it alone.

You are so treasured, and adored and I love you.

Forever and then after that.

To the moon and back and then looped around with the stars, in a great big cosmic dance or a wink — blaze your trail, ignite your heart, and all will be right in the end.

Follow your heart, that space there between — go there now, my sweet, my darling, my Queen.

You are beautiful and your gifts are bountiful, there is so much here for you to explore.

Don’t let anyone else get in your way — your love is pure and comes from the heart — let your love out, let it dance and it shine…

For all will see, you’re simply Divine.

And if they don’t, that’s okay — because you’ll always have me.

I’m so proud of you, my darling.


So smile, with your chin up and take care of yourself with care — for there is no one who can care for you better than you.

You’re your own special guardian, why yes, that is true.

There is nothing that can stop you, not even the darkness, or a comet on the wrong flight.

You’re on the right path — keep on going, you’re a delight.

Keep expanding and growing and sharing your joy. And know that I’m proud of you. Always, … and forever, and then after that.


Much love,



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Self-care for gentle souls. {21 simple ways to practice self care.}

Self-care is not all getting a massage, buying flowers, or taking a bubble bath.

It’s what happens in the small moments.

In the moments in and around and between, and therefore infused within the rest of our day.

Especially when something devastating happens and we’re rocked to the core.

It is then that we learn…

It is the smallest things, when done with intention and care, that hold the greatest power.

Here are 21 simple ways you can begin to practice this intentional and mindfulness based self care today:



Your hair, your teeth.

With Gentleness and care.



Connect with water.

Washing away. Cleansing.

Wash your face. Take a shower or bath. Even rinse your hands.

Big or small. Do it with intention.



Wrap yourself in love and support.

Soft blanket. Arm around self. (Lying down, anxiety relief pose, hand on heart.)

Any gesture that say’s to yourself,

“I’ve got you.

I’m here with you.

I’m wrapping you in love and support.”



Place one hand gently on the other arm or shoulder.


Move and touch in another place.

Knees. Thighs. Hands. Feet.

Touch. Feel.

Connect to your own self.



Tea. Lemon water. Green juice.

Hold your cup or mug or container with care.

Feel how it feels against your skin.

Sip with intention.

Drinking in nourishment.

Feeling the liquid in your mouth.



Out the window. Around the room.

Notice the little details of what’s around you. And how they fit into the big picture.



Allow a breath to come in and allow yourself to be breathed.

What is it like to feel this happening for you,

Without pushing or straining,

Without effort

Just flow.

This is grace.



Arms over your head. Or sit up tall. Twist your spine or shimmy it side to side.

Point your toes. Spread your fingers wide.

Big or small, breath with it as you do.

Pay attention to each muscle.

Savor the feel good

Like a cat or dog up from a nap in the sun.



In an armchair. On the couch.

Or stretch out in bed and take a nap.



With nature. With a family member. With a pet. With a friend.



To the birds.

To the hum of the refrigerator.

To the sound of your own breath.

Or even the sound of silence.



Cry. Laugh. Sit and stare.

Feel the sensations in your body.



Something nourishing.

Simple or extravagant, whichever suits your energy, time, and interest.

Prepare each ingredient with care.

Going as slow as you can stand to go.

Feeling your breath and infusing in love to every bite you’ll offer yourself.



For support. To give thanks.

To ask. To listen.

Pour your heart out with no holding back.

Feel the empty space within

Now ready to receive.

Feel the love stream in.

Always within. And throughout.



Even if just the move of a wrist.

A wiggling of your fingers.

A shimmy of your hips.



Out loud or in your mind.

To a song played loud or a solo on your own.

Belt it out strong or hum quietly in close.

Your favorite song. One of comfort. Or only sounds that match how you feel, without a specific song at all.



In a journal. In your mind.

In a letter. Or in a document on your computer.

Let words flow. See what wants to come out.

Thoughts. Feelings.

Questions. Answers.

Or memories and gratitude you’d like to share with someone you know.



Feel your feet on the ground.

On the carpet. Hardwood floor.

Dirt or grass or concrete found outside.

Feel the texture.

Feel the connection.

Here for you in this moment.



Do something that makes YOU smile.

Set a photo of you love as your laptop background.

Watch the chipmunks play outside.

Take your dog for a walk or snuggle inside.

Google pictures of baby animals.

Throw confetti in the air.

Anything that makes you smile.

A true and genuine smile.



To a therapist. To a friend.

To the angels. To the birds.

Share with whoever you feel in your heart you’d like to share.

Talk about what’s in your heart.

Or what you see outside.

Or maybe even some memories

That bring tears of gratitude or delight.

Or even that are just plain funny

And make you both downright laugh out loud.



A memory that feels warm and gooey and fills you with gratitude and makes you feel abundant.

What did you think of this list? Are there any you already practice?

Which one was your favorite?

Leave a comment below and let me know — I’d love to hear!

And you never know who else may benefit from what you have within your heart to share.

Much love to you, now and always,


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