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Sober October 3

Oct 03, 2020

So many distractions can keep us from pursuing the things that our Soul cries out for. Listen to this meditation to get to the Still, Small Voice within; the Voice of your Soul.

You can use this meditation as a way to fall asleep tonight.

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Sober October 2

Oct 02, 2020

We made it to Day 2!  Congrats to all of us committing to a Sober October, whatever this means for us. I hope you enjoy this meditation.


If you are interested, this is Fr. Richard Rohr's poem which I quoted:

Sounds of Silence
- from Fr. Richard Rohr


We gradually come to recognize that “thinking”
does not enable us to love God and love others.
We need a different operating system that begins with
and leads to silence.

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Welcome to Sober October 1

Oct 01, 2020

Yesterday, I said that I was going to create a meditation each day of this month for all of us to experience for supporting our Sober October.

I hope that you enjoy, and feel free to share this with anyone who you think may find this useful.

This is the Qi Gong master to whom I referred and his site where he teaches!

Sifu Anthony Korahis Qi Gong courses

(I don't get any commissions from Sifu Anthony. I just honestly appreciate his work.)

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31 Day Challenge for SOBER OCTOBER

Sep 30, 2020

Cooler weather has officially arrived in Western North Carolina, and the leaves are starting to think about doing what they do every year, change and let things fall away.

I heard about SOBER OCTOBER from a Qi Gong master and was inspired to start a 31 Day Challenge for those who are in recovery (or strongly considering it) from addiction. My friend, Sifu Anthony, can also help in your recovery.  Click HERE to find out more!

Every day, in the month of October, I will be posting a guided video meditation above specifically directed towards maintaining sobriety and gaining meaning.

I hope that you will join me in beautiful changes that invite deep healing into your life.

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World Suicide Day

Sep 10, 2020

I am guessing that this day is set aside as a remembrance kind of day, a day for those who have lost someone to suicide, as well as a reminder to all of us that life. is. fragile.

I've known a handful of people whom I've lost to suicide.  The one who stands out the most was a teenager, a child of a friend of mine.

Many people say, "if I had only known." This is understandable. Being a species that is intent on its survival, we need to care about others. Lone wolves don't fare well. In this current time of the pandemic, we are more separated than ever, yet living on top of each other like never before. These are strange times.

If you are a suicide survivor, someone who is contemplating suicide, or know someone who is, help is available.  In the US, the hotline is 1-800-273-8255.  If you are a veteran, you can press "1" once they answer, and you will be directed to a Veteran's Specialist, who will relay your information directly to the Suicide Prevention program at your...

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11 Ways to Enjoy a Better Night of Sleep

Jan 22, 2020

Click HERE to download this as a PDF download!

It's challenging to enjoy your day if you're not sleeping well at night. A lack of sleep is damaging to both your physical and mental health. You're a less-capable person when your sleep is off. While insomnia can be challenging to solve in a few instances, there are often things you can do on your own to enhance the quality of your sleep.

Get a good night's sleep and be happier and more productive during the day by using these techniques:

1. Avoid daytime naps. If you're having trouble getting a good night's sleep, perhaps your naps are part of the problem. Naps are great if you don't have time for a full-night's sleep, but can keep you up at night if overdone.

2. Ensure your room is dark. Way, way back in the day, there were no lights aside from the sun, stars, and moon. Now, there's all kinds of light pollution from other homes and street lights. A city can light up the entire sky. Make your room as dark as you can.

3. Keep a regular...

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What You Need to Know about Caffeine and Sleep

Oct 22, 2019

If you're wondering what's keeping you up at night, it could be the coffee that you drink during the day. Caffeine is safe for most adults and can even have important health benefits. On the other hand, too much of it can contribute to insomnia and other sleep issues.

While you could give up coffee without sacrificing any essential nutrients, it's rarely necessary to go that far.

Learn how to enjoy your daily caffeine habit and still stay well rested.


Facts about Caffeine:

1. Understand the chemistry. Caffeine is a stimulant. It blocks the effects of a neurotransmitter called adenosine that makes you feel sleepy. It also increases your dopamine levels so you become more alert.

2. Spot the symptoms. You've probably noticed that it's more difficult for you to fall asleep after you've been drinking coffee. Caffeine can disrupt your body clock because it suppresses melatonin. You may wind up reducing your sleep time as well as the amount of restorative deep sleep that your mind...

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Researching Your Sleep

Sep 27, 2019

I had been fighting insomnia for decades, but refused to take sleeping pills because I have experienced too many people get addicted to them. I had become irritable, unproductive, and generally a negative person to be around.

In researching what I needed to do to get where I wanted to be, an old adage appeared: what gets measured, changes.

Intellectually, I knew this, although I didn't necessarily want to admit it, because it would require me actually DOING something, rather than having some miracle bestowed upon me.

But I also was damaging relationships left and right, and feeling miserable in general. So, begrudgingly, I created a spreadsheet where I could track my sleep.

This consisted of:

  • what time I got ready for bed (out on pajamas, brush teeth, etc.),
  • what time I turned the lights out,
  • what time I fell asleep,
  • if I woke up,
  • how long I was awake if I did wake up,
  • what time I actually woke up from the night,
  • and what time I got out of bed.

The news startled me. But, I...

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Losing your mind while trying to sleep

Aug 15, 2019

Trying to get good sleep is a quest that many people are on, and some are just about willing to do anything to get it.  However, some remedies which can help you sleep, and have been prescribed to help you sleep can be a bigger problem later on down the line.


Recent research has found some rather strong correlations between using benzodiazepines (drugs commonly used for anxiety and insomnia) and development of dementia later in life.  Losing one’s mind to get some sleep now is not a good strategy.  Additionally, dependence on these kinds of drugs can and does happen frequently, meaning that you would have to take more of these over time for the same effect. 


Additionally, using a common allergy medication (diphenhydramine) to help insomnia seems to cause lower brain metabolism and higher brain atrophy.  This was seen on MRI and PET scan imaging by Indiana University School of Medicine researchers.


There are other, healthier, and...

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Passionflower for sleep

Aug 08, 2019

Insomnia can be a big problem for a lot of people, and many want to use more natural, sustainable alternatives to pharmaceuticals.  I was at the gym the other day, and one of my gym buddies told me that she was so excited to find wild passionflower on her farm. When I asked why, other than I thought it was an interesting looking flower, she said that she made a highly effective tincture from it which helps her sleep, as well as reduce pain and inflammation.

I was excited to find out more. Going online, I found a few articles indicating that passionflower is very effective for sleep, anxiety, pain, and inflammation.  While there are studies ongoing, its uses to this end look very promising, as well as possibly helping with seizures and epilepsy.

I told her that I would like to try it for myself, and have some tinctures available in the office for you to purchase, so you can see how well it works for you.

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