#21 - How to Slow Down

If you’re a doer - like me - slowing down is difficult.

In our day and age, it’s one of the hardest things to do.

We’ve got phones, social media, computers, cars, planes, etc. that keep us busy checking things, making plans, going places.

These are all great things to do, in moderation.

The problem arises when you are doing these things in compulsion. When you are doing more simply because there is more to do.

I’ve got a secret: there will always be more to do. You can never do it all. If you try, you will likely find yourself feeling overwhelmed on a consistent basis.

Feeling overwhelmed is not a good feeling, so if you tend to experience that, the solution to a happier lifestyle might just be doing less, not more.

I spent the first 24ish years of my life on this planet obsessed with doing more. What I found was that it was truly a hamster wheel, and that the satisfaction that came from doing more was never long lasting fulfillment.

Finally, just this last year, I realized that for me the trick to finding fulfillment was not doing more all the time. It was doing less when I was overwhelmed.

As I started to explore doing less sometimes, joy started arising spontaneously. When you stop to slow down, you start noticing all the little things that make like the wonderful experience that it is.

To be clear - I’m still a type A doer doing my very best to maximize my life experiences every day. That’s why I’m up at 5am every day. I like that lifestyle.

The difference is, I’m now blending these two worlds of doing as much in life as I possibly can while also doing less when my body is telling me to slow down. I recommend you do the same if you want to maximize your fulfillment in life.

In order to do less, I recommend three steps:

1) Become aware of how much you’re doing

2) Become familiar with what it feels like to be overwhelmed

3) Whenever you notice yourself feeling overwhelmed, connect with your breath

Here’s why these 3 steps make sense.

First, you must recognize how fast you’re going if you want to find your optimal speed. If you live your best life at 65 MPH, it’s good to recognize when you’re going 85MPH.

Second, the more familiar you become with what it feels like to be overwhelmed, the more quickly you will be able to recognize it when it starts to happen. In this, as you sharpen your overwhelm radar detection skills, you develop the opportunity to “nip it in the bud” before your overwhelm gets, well, overwhelming.

Third, the trick is to connect with the breath because that brings you back to the present moment. Part of what contributes to overwhelm is shallow breathing, which limits the oxygen your brain/body is getting. When you connect with your breath, expand your breathing to get more oxygen flowing, and let these be relaxing breaths. Don’t stress about breathing correctly, just breathe in a way that feels good for you.

If you’re new to the practice, I recommend focusing on the first step. Just start with awareness. Awareness is the key to unlocking the other steps.

As you go about your day today, I invite you to find at least one moment to slow down, even if just for a few breaths. It just might change your day for the better!



#20 - How to Create Your Future

In every moment, you are creating your future.

Your brain is hard-wired to predict the future, and subconsciously it makes predictions based on your past experiences.

These predictions are critical to your life, because the things your brain predicts are typically the outcomes you create in real life.

Most people aren’t making their predictions consciously.

Most of the extremely successful people, however, are making their predictions consciously.

This is where the power of visualization comes in. You hear athletes like Michael Phelps talk about the importance of visualization in their success.

It’s the same idea with Martin Luther King, who had a dream that wasn’t based on past experiences, but a future he envisioned.

My journey with learning this has been from being completely unconscious in my brain’s predictions to now visualizing the outcomes that I want every single day.

I’ll give you an example.

Yesterday I was at a SantaCon party in San Francisco. It was a new crowd of people for me, so everyone was new. At one point I had a great conversation with a smart and beautiful girl and, being single right now, I was curious to get to know her more. After our short conversation, I was hoping to talk to her more later at the party.

I walked into the kitchen later and she was with a group of her girl friends. I was curious to see what her friends were like so I could get a better sense of what type of person she was, but I felt nervous to hop into the conversation.

I felt nervous because I was scared they didn’t want me to join the conversation. In the back of my mind, without me even realizing it, my mind had already been predicting future outcomes. And the outcome that was the most important for my brain was the prediction that these girls didn’t want me to join the conversation.

This prediction was based on my past experiences. My brain was, without my knowing it, going through its backlog of all the times I’d felt nervous and walked up to new people. It was remembering, particularly, those painful experiences where it hadn’t gone well. And, since the brain is wired to protect us from harm, my brain started sending me signals “DON’T DO IT!!! THIS WILL BE PAINFUL!! THEY WON’T RECEIVE YOU KINDLY!!”

Remember the other thing I said, which was that our brain makes our predictions based on past experiences? What that means is that with every experience you have, in the back of your mind you are hard wiring beliefs about yourself.

So over the years I had developed some beliefs that people didn’t always want me to join conversations sometimes. Sometimes that’s true, sometimes that’s not. But having a belief that it’s true certainly doesn’t help you to be awesome in life. They can keep you small.

In those moments leading up to joining the conversation, where I was lost in my negative predicting mode, I felt small. I felt like I was in a shell.

And then I realized that the way I was feeling was all based on a prediction.

Smiling at realizing what my brain was doing, I stopped that prediction train dead in its tracks and started a new one. I started visualizing myself joining the conversation and having this group of girls absolutely love it. To clarify, this entire visualization process only took a couple seconds. It wasn’t like I sat down, closed my eyes, and started meditating. It was completely in the moment and on the go.

In an instant, I felt my energy change. I quickly then hopped into the conversation, and it was from a place of excitement! The conversation went great, and I was welcomed in. When you live from a place of positive energy and excitement, people generally want to be around you. Furthermore, when you’re coming in from a place of positive energy and self-confidence, it doesn’t matter what other people think about you anymore. You’re on your own level, and you get to control how you feel. You start caring less what other people think about you.

Yesterday’s positive experience is very different from other past experiences, where, feeling small in that negative prediction, I’ve decided to join a conversation anyways without realizing I was walking in predicting failure. Consequently, I would come in with low energy, and the subconscious prediction that those people didn’t want me there.

And remember what I said earlier? Those predictions we have typically manifest in reality. So most of those times I was pushing my fears and walking into a scary situation, but with a subconscious negative prediction of outcome, I would go on to create that outcome.

So the key is to start visualizing how you want things to go. And to do it frequently.

As Dr Joe Dispenza puts it in Breaking the Habit of Being Yourself  “if we focus on an intended future event and then plan how we will prepare or behave, there will be a moment when we are so clear and focused on that possible future that the thoughts we are thinking will begin to become the experience itself. Once the thought becomes the experience, its end product is an emotion. When we begin to experience the emotion of that event ahead of its possible occurrence, the body (as the unconscious mind) begins to respond as though the event is unfolding”.

In layman's terms, as you start to very clearly perceive an outcome you want to happen, your brain starts to experience the emotions associated with that desired outcome. Your energy starts moving towards making this outcome happen.

Your thoughts and beliefs, combined with your predictions, create your vibe. Be conscious about what you are thinking, and predict the outcomes you want to happen. Don’t focus on the things you don’t want to happen, because you will be subconsciously manifesting them.

Think wisely. You’re creating your future in every moment!


#19 - Comfortable with Discomfort

Feeling uncomfortable isn’t a bad feeling. But it is a common one.

When it comes up, it doesn’t feel good. So what do you do? You probably try to avoid it as best you can.

I’m currently at a hip hop concert for a work event. The warm up DJ is on, and I’m completely out of my element. New music, new crowd. I’m uncomfortable. I was avoiding it for awhile by eating food (dried mango while I was helping prepare the cocktails in the kitchen).

But I see that discomfort. I saw it earlier and decided to eat to find comfort on purpose. So the point isn’t that you or me should try to be perfect, it’s just that we should try to be aware and do our best.

I’m deciding to stop avoiding discomfort with food (although that dried mango was delicious) and just chill on the dance floor and feel out the vibes of the music, the crowd, and also myself.

We’re hardwired to want to avoid discomfort, and so most of the time we do. Whether it’s social media, alcohol, netflix, etc., we all have our discomfort vice (mine these days is eating).

Don’t always run away from your discomfort. Sometimes it’s good to just be present with it

Sometimes, if you just stay still in the midst of discomfort, the weight of that discomfort goes away.

That once scary situation doesn’t scare you anymore. It might even become fun for you!

Hope you have fun in your discomfort today!



# 18 - Knocked Conscious

Have you ever been knocked unconscious?

I was once. It was in lacrosse game my junior year of high school. I got totally concussed.

Plenty of people get knocked unconscious throughout life. Far fewer people experience the opposite.

Getting knocked conscious.

In order to get knocked conscious, you must first be unconscious. That’s not usually problem, as the majority of the human race is living unconsciously.

What do you mean by that?

I mean that the majority of the people in the world are unaware of the mental and emotional states they are living in every single day. When you’re unaware of your mental and emotional state, more often that not you are in a state of suffering.

This is because your thoughts create your experience of reality. Your thoughts create the emotions you experience, and the emotions you experience are the feelings that you have. Thus, your thoughts determine how good or bad you feel.

When you’re unconscious, you’re not noticing your thoughts and emotions. Rather than creating the thoughts and emotions you want, they’re happening to you. It’s like you’re being taken for a ride. You are not the driver. Your thoughts are happening unconsciously, and therefore so are your emotions.

When you aren’t the driver, you’re not in control over how you feel and how you react to the world.

Everyone has some control, but few people have a level of control bordering on mastery. That’s because getting to that point requires many hours of training the mind, and few people know how or are interested in doing this.

As a result, the majority of people experience an enormous amount of suffering, much more than is necessary. I myself used to be in that bucket. Every day was a roller coaster ride, and my quality of life depended on things outside of my control.

Then I got knocked conscious.

Unfortunately, it took the death of a teammate on my college lacrosse team at Colby for me to come to this point. Derrik Flahive passed away in the fall of my freshman year, and that experience knocked me conscious.

Reflecting on the life of Derrik, who was very much someone who lived in the now, I was intrigued to learn more about how he had done this. I picked up a book he often talked about called The Power of Now by Eckhart Tolle. At the same time, I started seeing a counselor at school who taught me meditation.

The combination of those two things knocked me conscious very quickly.

For the first time in my life I came to understand what the present moment was. Eckhart’s words spoke to me on a deeper level than I ever had experienced before. Here’s an example:

“Are you worried? Doe you have many “what if” thoughts? You are identified with your mind, which is projecting itself into an imaginary future situation and creating fear. There is no way that you can cope with such a situation, because it doesn’t exists. It’s a mental phantom. You can stop this health and life-corroding insanity simply by acknowledging the present moment. Become aware of your breathing. Feel the air flowing in and out of your body. Feel your inner energy field. All that you ever have to deal with, cope with, in real life - as opposed to imaginary mind projections - is this moment.

The Power of Now helped me see that the problems I was focused on in my life weren’t real problems. They were projections of future events or ruminations over past occurrences. The present moment itself was actually free of problems. And by tapping into the present, I woke up (momentarily of course) for the first time in my life.

That’s how you get knocked conscious. You deeply experience the present moment. That’s all you need to do. Realize its importance, and then experience it.

It sounds simple, but it’s hard to do. I still struggle with this, which is why I’m now re-reading this book again. After not having these concepts top of mind for awhile, I’m re-discovering that experience of getting knocked conscious again by becoming extremely present. It’s difficult, but really enjoyable. It’s nice way to go through the holiday season, which on many other years has flown by without me being present for it.

So, if you’re interested in getting knocked conscious, I recommend taking Eckhart’s advice and tuning into The Power of Now (Heres a YOUTUBE LINK TO THE ENTIRE AUDIOBOOK, if you don’t mind his goofy voice).

Do something for a few minutes each day to help yourself focus on the present moment. Pay attention to your breath. Take your time with your food. Listen carefully to your favorite song. Just do something while being intentional about being present.



# 17 - Slow Down Everyone, You're Moving Too Fast

“Slow down everyone, you’re moving too fast” - Jack Johnson, Inaudible Melodies

Most of our problems come from this simple fact: we’re all moving too fast.

This was one my biggest personal realizations of 2018. I’d been looking outside myself, going a thousand miles an hour, trying to find this “thing” that was happiness and I could sometimes taste it in moments but never hold onto it. The moments where I could taste it were often in meditation.

My fascination with meditation contrasts with my natural wiring to never stop. I come by it naturally, as my Dad likes to move a million miles an hour. That’s why he was a rock climber, a ski patrolman, an adventurer, and a successful businessman. He, like many others, finds stillness in the purity of an adrenaline-filled moments like closing a deal or helicopter skiing in knee deep powder.

Since going slow was never his speed, as I grew up, it didn’t become mine. I developed a success-driven mentality fueled by doing, and I pretty much avoided stillness.

The thing is, that’s not my nature. All the doing was bringing me accomplishments and momentary satisfaction, but not inner peace.

That’s why I fell in love with meditation right away when I first started 7 years ago. It forced me to sit and do nothing. The practice gave me a structure that forced me to become present with my thoughts.

Since then, I’ve been meditating almost every day. While I was finding increasing levels of calmness and inner peace, for the most part my life still felt overly rushed. Mixed in with moments and even days of deep peace. But it was elusive, and I longed to know the key. Then, earlier this year, I had a revelation.

It was on a vision quest of Native American style. I prepared for 5 months leading up to it with my spiritual guide, and then spent 2 days deep in the wilderness. It was intense. It involved fasting and many miles of wandering. It was done in a very systematic way. It was raw, scary, exhilarating, and it taught me more than I’ve learned in any other experience. Don’t try this on your own by the way - it’s important to have a spiritual guide to help you through the preparation and follow up process.

Anyways, at one point on that vision question I sat for 8 hours in meditation. In that sitting, I found a deep stillness. A stillness like I had never found before. It was the most peaceful thing I’ve ever felt. I was so in tune with myself and with nature. It wasn’t magic, it was just me being completely present. And it felt amazing.

That’s when I realized that everything I ever wanted was right in front of my eyes the whole time. I had just been going too fast to realize it.

Since coming back, that stillness has gradually faded, and this week I realized that I’d moved pretty far away from it. Despite a solid daily meditation practice, it’s hard to cultivate that deep, lasting joy when you work a corporate job and live in a bustling city. But with a little focus and energy, you can cultivate more peace even in your busy life.

There is a deep stillness inside you and it is right under your nose, you are simply moving too fast to recognize it.

A huge part of life, in my opinion, is learning how to find that peace. Our lives will flash before us before we know it, and the whole point will have been to enjoy the ride.
So please, slow down sometimes.

When you slow down and tune into the present moment, good things start to happen.

You stop thinking so much, and you start noticing things.

The tension in your body releases.

Life becomes more fun.

You feel lighter.

Doesn’t that sound nice during the Holidays?

If you want to slow down, I’ve got 2 simple tips for you.

First, try to build a meditation habit into your day. Even if it’s only a few minutes. It will help you develop the ability to slow down on command.

Second, try to notice the feeling of your feet as you walk throughout your day. See if you can feel your toes. By tuning into the sensations in your feet, you’ll be less tuned into the chatter in your head.

If you want to learn other strategies for slowing down, I’ll give you 30 minutes of my time to help you come up with a plan at absolutely no cost (you can even book a time on my website). It’d be my greatest joy to talk with you about the path to inner peace.

Slowing down now,


# 16 - Meditate

Life is busy, hectic, and unpredictable. As a result, it’s easy to get caught up in your head. There’s so much that happened, so much going on, and so much to think about in the future. It’s endless the number of things that can occupy the mind.

The thing is, when you’re spending all your time ruminating over, doing, and planning things, you seldom are taking the time you need to connect with yourself in the present moment.

In every single moment, your body is sending you signals for what it needs to feel free. Yur natural states when you came into the world were calm and joyful. The reason why you lost these ways of being over life is because you learned other ways of being.

You learn to be worried. You learn to be future-focused. You learn to be anxious.

Conversely, the good news is that you can un-learn your ways of being.

You can learn new ways of being. You can learn how to be calmer. You can learn how to find inner peace.

You have to change your brain. You have to exercise that muscle day by day. It takes work, but you can do it.

You don’t need to make any drastic life changes. It can be as simple as 1 minute a day to start.

Meditate. If you want to read more about it first, go HERE.

Sending you all the encouragement and love in my power. I’m pulling for you!




#15 - Overcome Your Mind

Inside of you, there is a life that wants to be lived. It’s something you can’t control. You’re naturally drawn to things, and your body is constantly telling you what those things are.

But the mind, the all-powerful mind, stops you dead in your tracks from doing what excites you.

The mind, seeing the risks of the situation, tells you that it’s a bad idea. It tells you that you shouldn’t do it. That the risks are too big.

Over time, you start to build up mental patterns that lead your brain to override your gut. This seems to be the case all too often in society today. People are disconnected from their bodies. People are totally in their heads.

Although the mind is a great tool that you depend on, being in your head 24/7 is not a good thing. The mind works in the realm of reality. But the thing about the mind’s perception of reality is, it’s only made up of your experiences. Your mind tells you that you can’t do things, when in reality, it’s entirely possible. Because you haven’t done it yet, the mind tells you that you could never do it.

Over time, if you only pay attention to the mind, it starts to take a toll because you start to believe these thoughts. You start to live within the boundaries of what your mind thinks is possible.

This is an entirely different realm from what is truly possible.

Don’t let your mind control the person you become. Master your mind. Once you do, you’ll open yourself up to unlocking unlimited potential.  

#14 - Unlock Your Inner Peace

Inner peace is not something that eludes you until you discover one key thing or meet that one special person.

It’s not dependent on things outside yourself. Inner peace is waiting to be unlocked from within you.

For better or worse, it is a long term game. The bad news is that the longer you wait, and the less you invest towards it, the less inner peace you will find. The good news is that there is a clear pathway you can follow to inner peace that, over time, will lead you to greater fulfillment.

I know what it feels like to want the answer to it all right away. Back when I was in my early 20’s, I often felt the urge to drop everything and head to a monastery. I felt like by doing that I could alleviate all the pain I was experiencing and find true inner peace.

I decided against that path, and I’m glad I did.

While my situation wasn’t all that enjoyable, I realized that I was partially accountable because all the thinking I was doing about how much my situation sucked was just making things worse.

My mind was taking a situation and making the worst out of it.

In those moments, I was choosing to focus on all the things I didn’t like about my situation, as opposed to the things that were good.

So I made a decision to start complaining less and appreciating more.

This process requires two key steps. First, you have to notice where your thoughts are. You have to start catching yourself when you’re thinking unhappy thoughts. By doing this, you start to reduce the amount of extra suffering you’re inflicting on yourself.

Secondly, you have to decide that’s not what you want to focus on. In that moment where you catch yourself, you have re-direct your attention to something else.

I suggest two alternative areas to focus on when you catch your mind in the gutter: 1) focus on the present moment (the sounds/sights/tastes/smells/etc.) or 2) create a thought in your brain about something that you’re grateful for.

When you do this, you’re not just doing a woo-woo activity to make yourself feel good. You’re re-wiring your brain’s neural pathways. If you do this exercise enough, over time, your brain will start to naturally focus on the present moment and gratitude more often without you having to do anything! It’s a beautiful thing, and it will make you happier.

So, today I challenge you to observe your mind as you go throughout your day. When you catch it wandering, focus on either the present moment or on something that you’re grateful for.



#13 - How to find joy during the Holidays

My wise Mom often reminds me that “for a lot of people, the holidays aren’t a time of joy. For many, the holidays are a really tough time”.

The holidays are a time full of expectations. There’s an expectation to be happy, to be surrounded by loved ones, and to be full of joy (just to name a few).

What doesn’t get talked about as much are the challenges that come along with the holidays.

Oftentimes these challenges sneak up on me. A couple things that often happen are stress around travel, stress around family disagreements, and stress from thinking about the past year and year ahead.

Sometimes, these stressful situations can put a stain on the holidays. When your expectations are let down, that disappointment can keep you from finding joy in the little moments.

And to me, that’s what the holidays are all about. Joy in the little moments.

The holidays aren’t meant to be a time of continual joy and bliss. That’s just an expectation that goes along with them.

The holidays aren’t meant to be 100% bliss because life isn’t 100% bliss. The holidays are just like any other day, so the approach to having a joyful holiday season is the same approach I’ll suggest for having a joyful life.

Joy is an emotion that arises spontaneously when you’re living in the moment.

Joy is the look on a child’s face when they see something that makes them laugh.

The reason children is so joyful is because children are so present.

It’s no surprise that children cry all the time. They’re just expressing their emotions as they come up. They wear their emotions on their sleeves. As we grow, we learn not to do this.

And it’s a good thing we can control our emotions as adults. It helps society operate in a predictable way. The unfortunate thing is that as a side result, we also suppress the fun emotions like joy.

So the trick to coming back to joy during the holiday season is to come back to where things started: being present in the moment.

If you are able to be present in the moment during the holidays, joy will arise for you (provided you’re not dealing with abnormal circumstances).

So how do you be in the moment?

You have to pay attention! You have to be focused on what’s in front of your eyes. That brain of yours is calling for your attention 24/7, and being present means not being caught up in your head.

Fortunately for you, the holidays are actually a great time to pay attention. There is an abundance of new sights, sounds, smells and tastes.

The challenge for you then, is to notice all these sensations that are unique to the Holiday season.

Instead of mindlessly walking past the Christmas lights, being present would mean really looking at the lights and noticing the way they sparkle.

Instead of mindlessly walking past store fronts, being present would mean noticing all the intricacies of the Christmas themed store fronts.

Instead of just hanging out in your living room on your phone, being present would mean taking a minute to really smell the Christmas tree.

There are unlimited ways you can be present during the holiday season. The key, again, is to pay attention.

Today and throughout the holidays, I invite you to try out this whole paying attention thing. Pay attention to as much as you can.

This time of year only happens once a year, so regardless of how enjoyable it feels, I encourage you to really pay attention.

You might just find that by paying attention, things become more enjoyable.

If you’re interested to learn more about how to be present during the holidays, feel free to check out the coaching section on my website and set up your free consultion.

It would be my greatest joy to talk with you and come up with a plan for how you can mindfully navigate the holidays.

Happy Holidays my friend.



#12 - Find Self Worth Within

We should stop looking for self-worth in metrics outside of ourselves.

A metric is a term used to describe something we use to measure how well we are doing. Common self-worth metrics for many people in today’s world include: Instagram likes, revenue, salary, job title, GPA.

The list goes on and on.

These metrics aren’t evil things. They are part of the reality we live in. Metrics are important, and you have your own metrics for the goals you want to achieve.

The problem with these metrics arises when you attach your sense of self-worth to them. Metrics like these are outside yourself.

What we should be focusing on more are our internal metrics.

Are you a good person?

Are you helping others?

Are you doing your best?

These are the types of questions we should be asking ourselves more on a daily basis.

These things are completely in our control, and in terms of looking for validation and feelings of self-worth, we should be focusing on things we can control.

The world is set up for us to attach our sense of self worth to external metrics. Whether it’s comparing the number of likes, the brand name of your clothes, the shape of your hair, these types of metrics won’t ever bring you true, deep, long lasting happiness.

I’ve learned this from my own experiences of struggling to find inner peace. I catch myself thinking about things like instagram followers, website visits, number of clients, etc. on an almost daily basis.

This morning I woke up feeling a need to rush and do. I felt like I needed to jump out of bed, get my routine in so that I could start working, so I could create content, so I could publish a blog post, so I could help someone, so I could help grow my business, so I could continue the cycle of chasing my goals.

Do you see how much of a rabit hole that can be? In that moment, I was acting with a complete focus on the future.That type of thinking has no end in sight. It’s an endless treadmill of dull dissatisfaction.

That’s where, this morning, my routine saved me.

Through meditation, breath work, journaling, and movement I created the opportunity to re-frame my thinking.

While I woke up in a reactive mode of thinking, my routine gave me the space to think and decide how I wanted my day to go. I decided I wanted to have an amazing day, and I realized that part of having an awesome day would be to live with a feeling like I was on the right path. Like I was exactly where I needed to be.

The feelings I decided I want to feel, like I was exactly where I needed to be, were very different feeling of being on that endless hamster wheel (how I felt when I woke up).

That’s when it hit me. In that moment, the blog post readers didn’t matter. The timeline of business growth wasn’t important. Instagram followers didn’t matter.

These are some of my business metrics, but in that moment I realized that those weren’t self-worth metrics.

What matters more is whether or not I feel like I’m a good person. Whether or not I’m trying to help others. Whether or not I’m doing my best.

I could answer yes to all of those questions, and once I did, I felt a huge wave of relief come over me.

Life isn’t just about the physical things we build or own. That stuff won’t matter at the end of the road. What will matter more is whether we did our best, whether we contributed, whether we helped others.

The point of life is to feel good and to do good. That’s what we’re all running around doing. We’re chasing feelings. We want to feel pleasure and we want to avoid pain.

The secret is that those good feelings aren’t lying in the physical things outside ourselves. Those feelings are within, and they come down to a sense of contribution in self worth.

Today, if you find yourself on the hamster wheel of future-focused thoughts about whatever you’re worried about, realize that those thoughts might be causing you pain. In these moments, I invite you to ask yourself those three questions:

Am I a good person?

Am I helping others?

Am I doing my best?

Take a deep breath. Know that this moment is precious and that it holds the opportunity to feel those amazing feelings you’re planning to find in the future. The future is a mystery, the past is history, and the present is a gift. Make the most of it!



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    # 11 - Moving Gracefully at Light Speed

    Meditation and presence is not just about sitting still and doing nothing.

    It’s also about moving fast and doing a lot.

    Allow me to explain.

    Over the last 2 days, I threw the annual 2 day end of year meeting for my 45 person team at Red Bull.

    It was a huge production. Months of planning went into it. Some of the required actions were hotel contracts, venue contracts, AV setups, sound checks, managing large scale food and beverage orders, planning nightlife, building presentations, presenting to 45 people, being a host, staying out late and getting up early.

    To sum it up, these llast two days were a grind.

    They were also REALLY fun, because despite all the hard work and fire drills, I was able to stay present and in a state of joy. I was able to keep the bigger picture in mind.

    And because my team at Red Bull is an awesome group of beautiful, smart, fun individuals.

    So how do you turn a stressful situation into a joyful one?

    For one, I don’t think you always can. Sometimes the stress of the situation is too great to find joy.

    But sometimes, when stress levels are only medium, you can optimize an experience.

    In the context of this meeting, the reason why I was able to experience joy and stress is because I DECIDED that the most important thing wasn’t the stress of the situation. It was the opportunity for joy and service.

    I tell this story to show a personal example of why the art of being present is one of the most useful skills for performing at your highest level.

    Years ago, the stress of this meeting would have crushed me. It was two days of pure adrenaline, little sleep, and constant interaction with people (which used to be difficult for me in my younger introvert  years).

    Through years of practice in meditation and emotional intelligence, the ability to stay present in challenging situations becomes second nature. It starts to become easier and easier to stay present in challenging situations.

    I say this with the asterisk that I’m 7 years into this journey and I’ve only explored the tip of the ice berg. With that said, the amount of change I have seen is beyond my wildest dreams of years ago.

    I used to have terrible social anxiety and felt dependent on alcohol to go out to a party and have fun. Now I can go out to bars without drinking and have a fantastic time.

    It’s a really liberating feeling to know I got myself to this point. Socializing in big groups gave me extreme anxiety for the first 22ish Years of my life.

    And now I genuinely love it.

    When you invest in mastering your mind, the work truly pays off.

    Meditate. Read. Consult a coach.

    Just do something. Take some action, however small.

    Don’t settle for the status quo of your current situation.

    Invest. Invest. Invest. I can’t say it enough.

    You can learn how to manage your stress and emotions on your own to thrive in the way you desire.

    So whatcha waiting for?



    #10 - Take Wise Risks

    There was once a sailor who was just promoted to commander of the ship.

    Before handing over the ship to, the former commander (who had been leading the ship for 10 years) handed the incoming commander a large manual for things not to do as Commander. Staring at the massive book, the incoming commander asked what it was.

    “That book contains the mistakes you need to avoid. Each of those mistakes cost the life of at least one sailor...As commander of this ship, you’re going to fail and unfortunately you may need to add to the lessons of this manual in the future. The important thing is to not fail by repeating any of these mistakes. If you do, those lives will be on your hands”.

    I was recently told this story and it got me thinking. We all should be failing, but we shouldn’t be failing in ways that we could have avoided with a little bit of research. We should be failing because we’re pushing the borders of our capabilities and moving into uncharted territories, not because of our failure to study the mistakes of others.

    With small risks, there’s little harm in putting yourself out there. Walking up to a girl, asking her out, and getting rejected isn’t a potential failure you need to avoid or consult someone on.

    With bigger risks, it’s a different story. Those big risks aren’t something you should jump into - they’ve likely been taken by many before you, and there is likely wisdom you can tap into.

    It’s helpful to have a smart group of people, or a coach, you can run your risks by. People who can offer perspective and ask you questions you aren’t asking yourself. Mentors, friends, and coaches can help you see your blind spots.

    When doing this, be careful about who’s opinion you consult. Different people should be consulted for different things. Parents and friends aren’t always the people we should ask. They may be comfortable people to talk to, but that won’t necessarily help you in every situation.

    The point is that you shouldn’t be afraid to take risks and fail, as long as you are smart about it. Don’t make big mistakes that are avoidable. Build your own book of wisdom by talking with people and learning more. Find mentors or a coach to consult. Don’t leave decisions up to your brain alone.

    On an actionable level, I invite you consider the failures you have been avoiding on a day to day basis that might be holding you back from growing. By the way, every one of us does this in some capacity because it’s how our brains are wired.

    Is it talking to a cute stranger on the street? Is it having a tough conversation at work? Is it deciding not to post on social media out of fear of what others might think?

    What small risk can you take today that will help you grow and move towards your goals? Stop holding yourself back. Just do it!



    #9 - The Power of Habit

    Let’s talk about habits for a minute. Habits define who you are as a person. The habits you’ve had throughout your life have made you who you are today, and the habits you have going forward will shape the person that you become.

    So yeah, habits are really important.

    For most of my life, the majority of my habits were completely unconscious. With the exception of brushing my teeth.

    The part of me that suffered the most from this was my mind. Whereas sports had required me to have physical habits that kept me strong and healthy, no such activity existed for my mind.

    School was not adequate for building the mind that would make me happy. Memorizing facts and cramming for tests wasn’t exactly the golden ticket to understanding stress, emotions, or much about myself at all.

    It was through meditation that I found the pathway to a happy mind. Once I found meditation, I knew it was the key to figuring out my internal issues.

    As I got into meditation, I started doing it more and more. But it wasn’t a habit in those early years. I did it when I could. Luckily I had a few classes and groups that created some accountability. Without that structure, I wouldn’t have made much progress.

    For the first 5 years into my practice I meditated when I could, which usually meant a few times a week. Then, as a 22 year old young professional living in Atlanta, I was listening to a podcast one day when I heard about the importance of having a morning routine.

    And this was the turning point. I created a morning routine that had 15 minutes of meditation. I started doing it every day, and quickly realized I was seeing much more benefits from a shorter, daily, practice then a sporadic practice of longer sits.

    This was the first habit I ever consciously created in my life. I powered through it, but it was certainly hard to make it stick. And that’s because I wasn’t aware of the psychology of habits.

    Shortly thereafter, a friend sent me the book The Power of Habit by Charles Duhigg, and I realized I had been going about it all wrong. I had been trying to force this habit into my life without rewarding myself for doing the meditation afterwards.

    And that was the key to really making the habit stick. I decided that after my morning routine each day I would reward myself with some delicious breakfast. Then, all of a sudden doing my morning routine became easy because I knew a reward would be coming.

    It’s just like how you train a dog using clickers or a treat. You reward good behavior. When your brain receives a reward after taking an action, it starts to associate that action with a positive outcome (i.e. the dopamine hit my brain gets after eating breakfast).

    Have you ever struggled to make a routine stick? If so, I recommend using the psychology of habits to your advantage. This knowledge has helped me to build daily routines into my mornings that legitimately sometimes make me feel like I’m the happiest man on earth.

    Also, I used rewards to motivate myself to write this post tonight. I gave myself permission to have a second dinner (don’t judge, I’m still hungry) once I finished this post.

    You can build whatever habits you want into your life. And if you want to do great things, this is a must. Use psychology. Read The Power of Habit. Most importantly, always reward yourself.

    What habit could you build into your daily life starting today that will help you achieve your dreams?

    #8 - 3 Keys to Life (Part 3/3) - Habits

    Habits and routines are critical components to managing stress and finding fulfillment.

    Your habits determine who you are and who you will become. We are the collective sum of our actions, and our actions are determined by our habits.

    The person who has sparkly white teeth wasn’t born with a miraculous white-teeth gene. They built habits that enable them to keep their teeth white.

    The girl who can run a 5 minute mile didn’t get there naturally. She built a running habit that enabled her to train to that point.

    I wasn’t born with the ability to skillfully navigate the stresses of life, nor was I born with the ability to cultivate the emotions I wanted. I had to train my brain for 7 years to learn these skills.

    Whether it’s the big biceps, the 5 minute mile, or the ability to skillfully manage your stress that you desire, one thing is certain: you can use habits to get to where you want to be more quickly.

    Let’s stay on the topic of navigating stress. It’s something everyone faces, but few people are proactive in their approach to it. Most people are reactive. Being proactive is better, because it enables you to have more control.

    How can I be proactive in managing my stress?

    The key to being proactive in managing your stress is to establish daily routines that strengthen your mind.

    The best way to do this is to start your morning with something that gives your mind a proactive start to managing your stress.

    The two categories I recommend you insert into your mornings are meditation and exercise. Even if it’s just for a short amount of time, these habits will give you a feeling of accomplishment and control that you can carry throughout the rest of your day.

    I’ll leave it up to you to determine what your routine could look like, but I will give one piece of advice: start small. If you don’t currently have a routine, come up with one that’s no longer than a few minutes for starters. You want to make it something that can stick.

    If you go from no routine to trying to implement a 2 hour routine, it’s highly unlikely to stick. So again, start small.

    In starting, the most important thing to recognize is that you can use your brains psychology to make your habits stick more easily. I learned this in the book The Power of Habit by Charles Duhigg.

    The knowledge in this book changed my life. Understanding the psychology of habits unlocked the keys to making habits stick.

    Once you have the power to create whatever habits you want, life becomes an open book where you can take constant and targeted action to achieve whatever goals you want through consistent daily action.

    The most important thing to know is that habits have 3 components: a cue, an action, and a reward. Tomorrow I’ll talk more about these components, and how you can use them to create the habits you desire.

    In the meantime, I invite you to start to ponder what kinds of habits you’d like to have.

    An easy way to do this is to think about areas of your life that are challenging for you right now. Areas that you’d like to make an improvement in. Whether it’s work, relationships, or stress management, habits will play a huge part in overcoming your challenges.

    Get excited. You’ll soon be on your way to building habits that lead to whatever outcomes you desire.

    Doesn’t that sound nice?

    I’ll see you tomorrow.



    #7 - 3 Keys to Life (Part 2/3)

    If you could have the superpower to feel whatever way you wanted to feel, would you do it?

    Think about all the happiness you could experience!

    I’ve got good news for you - you can feel the way you want to feel. You just have to learn emotional intelligence.

    Managing your feelings is the second key to life. To quote Joe Dispenza again:

    “Quite simply, our routine, known thoughts and feelings perpetuate the same state of being, which creates the same behaviors and creates the same reality. So if we want to change some aspect of our reality, we have to think, feel, and act in new ways” - Joe Dispenza, Breaking The Habit Of Being Yourself

    Today we’re focusing on changing the way we feel, because feelings are the reason we do anything in life.

    You haven’t ever wanted a thing. What you’ve always wanted, regardless of whatever desire it is, is the way that thing will make you feel.

    Have you ever thought about that?

    So you don’t necessarily need that achievement you’re focused on to get the feelings you really want. I suggest investing in mastering the art of feelings/emotions. It will save you a lot of time and energy and bring much more fulfillment.

    Managing your feelings starts with awareness of thoughts and emotions. These two are intertwined, because your thoughts affect your emotional experience and vice versa.

    Think about the feelings you want to feel. Most of the time we think about the things we don’t want. Due to the law of attraction, we create the outcomes that we focus on. Thus, without realizing it, we can easily create feelings that we don’t want.

    For example, I don’t particularly feel like writing right now. I’m aware that I don’t feel the motivation. I’ve been procrastinating because I’m thinking about the pain that will come from writing (i.e. boredom).

    Rather than sulk in this feeling of drudgery, I’m going to stop for a second and work on improving my thoughts. I’m going to think about how writing this post might help you, the person reading this. As I think about this, my forehead wrinkles and frown fade and a smile comes over my face.

    I just changed my emotional experience in about 15 seconds. I’m now having more fun that I was 15 seconds ago. Pretty cool right?

    The thing is, although I wasn’t consciously doing it, I was creating the pain for myself when I was unconsciously thinking about the negative aspects of having to write.

    Once I recognized my negative thoughts, and the uncomfortable feelings, I could pause, change my thoughts, and focus on how I wanted to feel.

    In order to do this effectively in real time, it’s vital to have a strong emotional vocabulary. There are many different emotions. Fear, for example, is different from apprehension.

    Vocabulary is important in this field. The ability to accurately name the emotional experiences you are having is the most fundamental pillar of emotional intelligence.

    If you want to develop your emotional vocabulary, study this Wheel of Emotions Chart.

    Once you develop an understanding of what emotions exist, you can develop the capacity to notice different emotions as they occur in your body. Once you do that, you can develop the ability to decide what emotions you want to experience. Once you’ve got that down, you can start to create those emotions for yourself in real life.

    That’s what I call superpowers. And they exist.

    But superpowers wouldn’t be superpowers if everyone had them. That’s why it’s extremely hard to develop. It takes a lot of work to develop superpowers, but there’s no better investment you can make.

    If you want to start developing your Emotional Intelligence superpowers, work on developing your emotional vocabulary.

    Take a minute to pause and check into your body. See if you can name the emotions you’re experiencing, and describe to yourself how it feels. Do this a couple times today. Just see what you notice.

    What emotions are you experiencing right now?



    #6 - 3 Keys to Life (Part 1/3)

    I’ll start today’s post with a quote:

    “Quite simply, our routine, known thoughts and feelings perpetuate the same state of being, which creates the same behaviors and creates the same reality. So if we want to change some aspect of our reality, we have to think, feel, and act in new ways” - Joe Dispenza, Breaking the Habit of Being Yourself

    As Joe describes, if you want to create a more enjoyable life for yourself, you need to change your thoughts, feelings, and habits.

    I know it’s a tall order, especially if you’re trying to do all 3 at once. Rather than get overwhelmed with all 3, today we will focus on thoughts.

    Let’s face it: Your thoughts make or break you. 

    Thoughts create reality. Our life experience isn’t only based on what’s happening in our lives. It’s intertwined with how we perceive our situation. 

    If you want to change your reality to achieve a more enjoyable life, your thoughts are a great starting point. 

    In order to change your thoughts, you first need to develop self awareness. Self awareness gives you the ability to be aware of thoughts when they go through your head.

    Most people aren’t aware of the thoughts going through their head. This is called living unconsciously.

    When you live unconsciously, you aren’t in control of your thoughts. Consequently, you aren’t in control of your behavior because thoughts and behaviors are intertwined.

    When you develop self awareness, you become the watcher of your mind rather than the victim who is at the emotional mercy of untamed thoughts.

    Self awareness isn’t a skill you practice a few times then master in an instant. It’s a skill that takes an enormous amount of work to cultivate. 

    It’s something that you never truly master. You can always get better at self awareness. I’m by no means perfect at it. It’s something I try and get better at each day. 

    I’ll give an example 

    This past weekend I went to a party and decided beforehand to stay sober that. As I arrived to the party, feeling the pressure of being offered drinks, my thoughts started focusing on all the discomfort that I was experiencing.

    I was unconsciously focusing on the discomfort, and as a result I experienced emotions like fear, anxiety and anticipation. 

    Not surprisingly, as I unconsciously focused on the discomfort, the discomfort continued to increase. I felt increasingly introverted and awkward. 

    A few minutes after being in that discomfort mode, I noticed how unaware I had been of my thoughts. I realized I was operating unconsciously. I wasn’t present in the moment. 

    That act of self awareness gave me the golden opportunity: to become present and re-direct my thoughts.

    I started focusing on all the good things that were going on at that moment. Being with friends, safe, on holiday, were a few of the things that came to mind.

    And as I started focusing on the good, more good started coming to me. I naturally stopped worrying about what others were thinking about me, and I started focusing on having fun just being myself. 

    All of a sudden, the party started becoming more fun. And once the fun was started, it gained momentum. 

    I ended up having one of the most fun nights of my year, stayed out until 2am completely sober and had a wonderful night out on the town.

    Why do I tell this story?

    To highlight the fact that the seemingly little act of catching my thoughts was the key moment. The ability to catch a thought, and then redirect attention, can literally change your life.

    It takes work. The thousands of hours of work in meditation and self awareness trainings had all led up to that one point where I was capable to catch the thought and redirect. 

    The good news is that it doesn’t take 7 years to develop this skill and make a change in your life. Once you start practicing self-awareness, you’ll very quickly notice you start to get better at catching your thoughts.

    It’s an ability you just get better and better at over time. It’s the best investment you can make in my opinion. So don’t wait to start practicing. 

    Get started as soon as you can by making it a small daily practice. Keep it small and manageable to start. You want it to be something that you enjoy, not something that’s a burden. 

    It can be a self awareness shower, walk, meditation, car ride, coffee, it’s up to you to find what works best.

    Find a way to practice each day, even if it’s just for a short amount of time. The easiest way to do this is to establish a self awareness routine.

    Once you develop self awareness, you will begin to catch your thoughts and then you  can start to redirect them.

    And once you start re-directing your thoughts, you start to change the emotional experiences. Tomorrow’s part 2 post will be on emotions.

    Today, I invite you to notice your thoughts. Be the watcher. Be curious about what kind of thoughts your mind is creating.

    When you recognize your mind making thoughts, take note and let it go. If you want, re-direct your thoughts to something else. Be intentional about the types of thoughts you think.

    What would it be like if you took the next minute and did nothing but watched your thoughts? Only you can know.



    #5 - Be Brave Every Day

    Every single day we are presented with opportunities to be brave.

    These opportunities present themselves in different ways.

    It could be the decision of whether or not to bring up a difficult conversation with a friend.

    It could be the decision of whether or not to tell someone you have feelings for them.

    It could be the decision of whether or not to disagree with an idea that the rest of the group agrees on.

    Choosing the easy route is always a tempting option because it allows you to avoid a potentially challenging or painful situation.

    Our minds look for reasons to avoid situations that might bring discomfort because our brains are hardwired to seek pleasure and avoid plain.

    For the first 20 years of my life I was scared to express my feelings. Particularly as it relates to romance. I wasn’t comfortable being vulnerable, and so my relationships with girls tended to stay mostly surface level.

    Growing up I didn’t learn the importance of expressing romantic feelings, and as a result of not being intentional about it, my behaviors followed the pain/pleasure principle. I never wanted to express my feelings because of the pain that could come from it.

    To put this as clearly as possible, I was always scared to be the one to tell a girl that I liked her. Even once I was dating someone, I felt uncomfortable to express deeper feelings. I kept everything inside, which kept me from connecting with people on a deep level.

    Then at some point, around the age of 23, I read Brene Brown’s book Daring Greatly which opened my eyes to the value that comes from the brave act of being vulnerable when the time is right.

    If we don’t ever open ourselves up to situations where we can fail, like walking up to that person who might just reject you, we stay confined to our comfortable bubbles.

    If you want to push your comfort zones, grow as a human being, and develop new skills, you need to venture into the scary and uncharted territories sometimes.

    Bravery isn’t a trait you’re born with. It’s something you develop and I’m not sure you ever become officially brave. It’s more of a mind state that you commit to when you wake up each day.

    We all have tremendous capacity to be brave. We all have things that scare us, and we all have opportunities to lean into them. Bravery isn’t just for the soldiers and the astronauts!

    My question for you is what little thing can you do today to be brave?



    #4 - Increase Your Joy by Doing Less

    In a world where everything is fast-paced, the hardest thing to do can be to slow down.

    I have a hypothesis that slowing down is a secret ingredient that’s missing in many people’s lives. I believe that by not slowing down, many people are missing out on a deeper level of happiness and joy.

    When you’re in a routine of waking up, drinking caffeine, running around all day, working your tail off, basically burning the candle at both ends, it’s hard to get into a relaxed state of mind.

    Being in a relaxed state of being allows you to get back to your core essence. It’s like going back to who you were as a kid.

    Have you ever looked at a child in awe of the sheer amount of fun they have?

    That playful state of being is something we tend to forget from as we grow up and become shaped by society.

    As I grew up into my late teens, then early 20’s, my natural relaxed state of being got further and further away from my day to day state of mind.

    Part of this was due to the demands of the world (school), which induced more anxiety. The habits I developed to cope with the increased demands led to me having the feeling that there was ALWAYS more that needed to be done.

    I felt the urge to be at every party, study as much as possible, be the best friend and family member I could be, work as hard as I could at lacrosse, and do many other things. These are all noble goals, but when the goal is to do more, you eventually become drained.

    It’s not a surprise that these doing tendencies became my natural way of being. The Western world actually praises doing more. Buy more, earn more, do more. It’s not a bad thing, it’s just the way it is.

    I’m a huge advocate of crushing it at life, accomplishing your goals, and pushing the limits of your capabilities when you need to. But there is a limit to how much each of us can do, and it’s not always simply about doing more.

    Not all of us are wired to get more joy from always doing more. In fact, many people would find more joy by doing less than they currently are.

    Most days I get caught in the cycle of trying to do too much.  I feel like doing stuff even when I don’t have to. When I have 5 extra minutes, I start to think about all the things I could do to fill the space.

    This mind state has led to achievement, but not always a deep state of joy.

    At some point, I realized that what I really wanted in life wasn’t just the temporary good feelings that come from achievement and doing things. I realized what I wanted really wanted was to live in a state of inner peace and joy.

    As soon as I realized this, I realized my achiever tendencies weren’t always creating this outcome for me. I realized that my achiever tendencies were all future-oriented, and that I was missing out on a lot of the joy available in the present moment.

    So how do you know when you need to put more focus on just being present in the moment?

    That’s up to you to figure out. Start paying attention to your body’s signals. See if you can notice your habitual tendencies, such as pulling out your smartphone when you don’t have anything to do. Start to see if you can notice the ways you avoid doing nothing.

    As an example, one sign my body gives my when it wants to simply do nothing is a headache and pressure in my temples. Another sign is a feeling of restlessness where I feel uncomfortable just being still (this tends to happen when I drink too much caffeine).

    This slowing down process isn’t easy and it’s always a work in progress. For me, slowing down is truly one of the hardest things to do.

    But when you take time to relax, you give your body a chance to get back to its natural state.

    I’m not advocating a lifestyle of hanging on the couch. Not at all. Daily exercise and lifting is an extremely important component to my happiness. I’ll always be an athlete working hard to maintain my body in peak physical shape.

    What I’m advocating is the yin and the yang. You should push your mind and body each day, as this creates growth. But you should also take time each day to get your body into a relaxed state.

    This is why meditation is so helpful for me. It forces me to sit down and do nothing for a specific amount of time. And there’s usually a timer to make sure I don’t cheat and get up early.

    Today, I invite you to find a minute to slow down. Check into your body. Tune into the rhythm of your breath. Take a second to do nothing. That space of nothingness may just be your key to everything.


    #3 - Using Intention To Improve Decision Making

    Contrary to what you may have been told, you actually do have human superpowers...

    You have the ability, through the decisions you make, to create the outcomes in life that you desire.

    In order to manifest the outcomes you desire, you have to know what you want beforehand.

    Once you know what you want, you can start to make decisions that align with what you want.

    This is called making a decision with intention.

    Deciding with intention means making decisions consciously, with the knowledge of the outcome you hope that decision will create.

    Oftentimes I find it difficult to make trivial decisions, like how to spend a free evening. I start to weight the pros and cons of different decisions, thinking about what each decision means.

    But most of the time I forget to think about why I’m making a decision in the first place. This “why” behind what you are deciding on is known as an intention.

    Sometimes what I really need to do, rather than think about the pros/cons versus going to a movie or reading a book, is to think about what I really want out of the night.

    When you have intention behind what you’re doing, it creates a sense of purpose. That sense of purpose, regardless of how small, is a wonderful feeling.

    By creating an intention, you engage in thinking about the outcome that you want to happen. By thinking about the outcome you want to happen, you subconsciously start to do things to manifest that outcome.

    Conversely, if you don’t set an intention, you will be unconsciously manifesting whatever outcome your brain is thinking about on its own.

    Due to the way our brains are wired, and our fears around failure, we tend to focus on negative outcomes.

    We think about negative things happening. Maybe it’s something small like thinking about how much a conversation with that person is going to suck.

    Regardless of what the fear is, the point is that we all get caught in fear-based thoughts.

    We tend to manifest the outcomes we think about into real life, so it’s important to be intentional about what it is that you want and what you think about as often as you can.

    What intention would you like to set right now?


    #2 - Heartfelt Decisions

    We have to make decisions each day. So, while decisions may be difficult for you, you’re still going to have to do it.

    I often postpone making decisions until the last possible minute, and in doing so I both prevent myself from taking quick action.

    In doing so I carry the weight of that un-made decision with me. This causes a ton of suffering because I will continue to deliberate this decision throughout the day. That decision, the one I’m avoiding, is stuck in my mind at that point.

    Over the years, as I realized how caught up in my head I was in decision making, I realized I was missing a key factor of consideration.

    I wasn’t paying attention to the signals of my body. You could call these heart-signals.

    When you’re caught up in your head, it’s easy to miss what your heart-signals.

    The challenge for me, then, is to strike a balance between heart-listening and head-listening.

    There’s no perfect mix, but it is something you can get better at. As you start to listen to your heart more, you start making decisions that better align with who you really are. And as you do this, I bet life will become more graceful and enjoyable.

    The heart wants what it wants, and trying to override it with the brain doesn’t always lead to a favorable outcomes.

    I invite you to join me in the effort to pay a little more attention to your heart and emotions. Get still for a moment and listen to your your body - it knows what it wants.