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Well, to all of you that “rained on my parade” about the new puppy I do have to admit that it’s been a bit of a storm. The puppy just started sleeping through the night but it was a good two weeks of total lack of sleep and that made for a pretty crazy home w. pretty crazy, sleep deprived people.

Things have really evened out, though. We all know what to expect, including the puppy. We are getting to know each other and a puppy will be a puppy. Her attention goes from one thing to the next in seconds. She’ll start destroying things if she’s bored. She wants to run free and do whatever she wants at any moment.

It got me thinking about the “puppy mind” that some call the stream of thoughts that we experience when we want to calm our mind and meditate. Here we are, trying to be still, and our mind is completely out of control on this thing or that and completely un-tamable.

What to do? Well, first you must notice your mind. It’s the puppy that is trying to get attention. Then, notice the thoughts as thoughts. Something like, “I’m thinking about my job now. These are nervous thoughts about a presentation I’m doing on Monday.” Labeling thoughts and feelings takes some of the power out of them.

Then, if you are going to meditate, simply ask the thoughts to rest for a while. They can play later.

Want to try a free meditation? Visit my Enlightened Meditations site for your free download!

Best wishes for a great long weekend!!
~ Sonia

I love the poem “The Journey” from Mary Oliver. If you are being called to grow in your life, to shift direction or return to yourself, you have to read this one: (it’s about halfway down the page) The poem at the top, Wild Geese, is a favorite of mine as well…

Hopefully the person that said this to me won’t read this post!! I know I’m taking a chance here but I think it’s important that if she feels this way, others might as well. I was telling her that my husband and I are producing guided meditations and she said she’s not interested… she has her own religion. Imagine that! So, let me set the record straight…

According to the Mayo clinic:

Meditation, considered a type of mind-body complementary medicine, produces a deep state of relaxation and a tranquil mind. During meditation, you focus your attention and eliminate the stream of jumbled thoughts that may be crowding your mind and causing stress. This process results in enhanced physical and emotional well-being.

as to the power of meditation:

Meditation can give you a sense of calm, peace and balance that benefits both your emotional well-being and your overall health. And these benefits don’t end when your meditation session ends. Meditation can help carry you more calmly through your day and improve certain medical conditions.

No time to meditate? That’s a tough one – but, how about 5 or 10 min when you get into your car at the end of the day BEFORE YOU START TO DRIVE play a guided visualization. Wake up 10 min. earlier? Concentrate on your breath and how the water feels while in the shower? While at work, stop and close your eyes for 5 min. Personally, I think it’s critical to overall health. So – close your eyes and mull this over a bit – and breathe…

~ Sonia
Get a *FREE* visualization meditation at

Mayo Clinic article:



A few days ago I talked about having “wide angle vision” If you are focused too much on anything, use your peripheral vision to take in the areas that are at your sides rather than rigidly looking only at whatever is happening in your life that has sabotaged your life/time/attention.

So – here is another “angle”. Look at the moon. Look at the sky. Look at the clouds. Take in the magnitude of the things around you, the awe of the vastness of our universe. Then… put into perspective how small our troubles are.

~ Sonia

Well, if it would warm up here in the Northeast or if the sun would ever shine – it would be spring. And, at this time of year we naturally think “in with the new and out with the old”. Losing “clutter” which are things that no longer serve you. It might mean actual stuff around the house that has no place anymore – on the shelf or in your life! It also refers to the clutter within your body, such as weight. It can also be thoughts and/or beliefs that no longer serve you. Take some time to think about what that might be. Organizing or clearing out clutter in a room of your house is a form of self care. It’s a gift you give yourself. So – don’t find it daunting! Start one thing at a time and soon you’ll be able to create a comfortable space.

I have a feeling I’ll do more posts on this topic!

Until next time…

~ Sonia

There are so many times when we are so focused on what we have to do or where we need to be. One of the best ways to catch ourselves from being too “narrow minded” is to look ahead and then open up your peripheral vision. Look at all the space around you! What happens when your vision widens? It’s a good practice to remember. And, in the least, it brings you to the present moment enough to rest a beat and notice where you are. 🙂
~ Sonia

I really wince when I say this, but since I’ve crossed over the line of 40 I feel every injury I’ve ever had when I’m run down. I also happen to be really excited about this whole “raw food thing” and the program I’m offering as well as others I’m thinking of and my FREE 10 min. meditation that will be live by the end of the week. [you can claim your free meditation at There is so much information out there about raw vegan life, recipes, programs, articles, communities… I could spend all day reading about it.
Honestly, it’s all good stuff but I had a panic attack of sorts yesterday. All of all of it swirling around in my head so fast I couldn’t focus on any one thing. So, I decided to write it all down and that helped a lot. I also find that yoga helps me to focus on things one at a time – it’s really great and helpful. Sleep is another thing that is a must.
I do find that eating a clean diet of mostly vegan & raw makes my head so much more clear and I have more energy. My point is that my stress & exhaustion go way beyond that and I tend to be a little hard on myself for not getting things done or being too tired to complete a task… Worse yet when there are actual deadlines – like the holidays!!
So – let’s all remember that we are human beings. There is only 24 hrs in a day, hopefully sleeping at least 8 of them! My body is going to feel tired on a good day and my aches and pains are going to show up.
Here is a quote from Pema that I came across today and I love it. I think it speaks to the point that we are humans and to stop for a bit and notice our bodies. Maybe we can send some love to our aches and pain. Maybe we can honor our tired bodies with a hot bath (got any epson salts?)
Ahhh let’s give ourselves a break….

“It’s also helpful to realize that this body that we have, this very body that’s sitting here right now in this room, this very body that perhaps aches, and this mind that we have at this very moment, are exactly what we need to be fully human, fully awake, and fully alive.”
— Pema Chodron

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