Want more happiness in your life?

Learn How to Live a Happy Life & Approach Each Day with a Positive Attitude.

Pick Up This Book Now:

You Matter, even if you don’t think so

Joseph Binning
Subject: Happiness Is A Choice

Dear Friend,

Happiness is something we all strive for. Nobody wants to be miserable. Yet, we oftentimes get in our own way when it comes to being happy.

Did you know there is a difference between feeling happy and being truly happy? It’s true. There are things that can make you feel happy, temporarily. An alcoholic drink, a shopping trip and so forth. But to be truly happy, you must feel it from within, without those instant gratification items.

If you are not feeling true happiness. If you’re relying on someone else to make you happy, you need to grab my book.

Inside you’ll learn:

  •  How we make our lives hard by not choosing happiness

  •  Techniques for being more positive

  •  How to take responsibility for your own happiness

  •  How to stop relying on others to make you happy

  •  How to love without attachment

  • ….and More!





You Matter, even if you don’t think so

Simply follow the link and start the journey today!

Amazon You Matter, even if you don’t think so

If you are tired of being miserable and want more happiness in your life, get started right now. Just follow the link and get started living the life you were meant to live. Your new life starts today!

Here’s to Your Success,
Joseph Binning

Happiness Is A Choice

Copyright © JosephBinning.com. All Rights Reserved.

Before embarking on important undertakings,

 sit quietly, calm your senses and thoughts, and meditate deeply.

You will then be guided by the great creative power of Spirit.


— Paramahansa Yogananda




Contrary to what many may think, meditation is not some woo-woo thing that one must do while posing cross legged on hippy cushions, intermittently chanting, and saying “Namaste” to the scent of burning incense. Nor is meditation sacrilegious. Meditation is not a form of prayer; nor is it reserved for Buddhists, or “enlightened” people, or yoga people, or religious people. Meditation does not require one to sit still for long periods of time with eyes closed, thumbs and forefingers touching, and mind devoid of all thought.  There is no one way or right way to meditate.  It does not require taking a class, or reading a book, or learning from a mystic. 


Where did meditation come from?  Is it a science, an art, or a spiritual practice?  What does it do?


Meditation is neither an art, nor a science, but a method of connecting with our spiritual Source, our Essence, the Divine, our Soul, Universal Intelligence, the flow, or whatever you want to call it.  It is allowing ourselves to rest from thought, desire, focus, effort, emotion, stress, and ego.  It is letting go of resistance, letting go of thoughts, conversation, and attention to past, present, and future circumstances and conditions.  It is a means of rejuvenating our energy, fine-tuning our center, and re-balancing ourselves in our truth.  Meditation is the language that we use to connect with and receive guidance from our spiritual essence. 


The word meditation originates from the Latin word “meditatum,” meaning: “to ponder” and was first introduced in the 12th century AD by a monk named Guigoll. However, there are various sources of the origins of Meditation.  Meditation is believed to have started in India several thousand-years BCE (Before the Common Era). The earliest recordings mention meditation around 1500 BCE in the Indian Hindu tradition of Vedantism, Other forms of meditation are reported to have developed between 600 BCE and 500 BCE in Taoist China and Buddhist India. Historians believe, however, that meditation was practiced as early as 3000 BCE. The practice of meditation spread to the west, via the Silk Road, and began to influence other religions over the next centuries.  In 653 BCE, a Japanese monk named Dosho discovered Zen during a visit to Chin and introduced the practice of Zen Meditation to Japan, where it rapidly grew in popularity and resulted in the creation of the first meditation hall in the early 8th century AD.  The practice of meditation has grown exponentially since that time, growing widely popular in the early 18th century in the western culture and has developed into the practice we know, or hear about, today.


Many studies have been published on the benefits of meditation, including the most common desired benefit, the ability to better manage the negative side effects of too much stress. In the JAMA Internal Medicine Journal, Professor Willem Kuyken reported that “meditation benefits just as much as a commonly prescribed antidepressant drug.”


Perhaps one of the most recognized benefits today is Mindfulness.  Mindfulness refers to the ability to be fully, energetically present in each moment, rather than thinking about the past or future.  Though the term mindfulness was coined at the beginning of the 20th century by Buddhist scholar T.W. Rhys Davids, its root traces back to the word “sati” from the Pali language of ancient India, meaning “present moment awareness.”  Its increasing popularity has resulted in the term “mindfulness” becoming an increasingly popular “buzzword,” as well as a newly coined form of meditation, known as “Mindfulness Meditation.”


In Harvard Health Publishing’s article, “Mindfulness Meditation May Ease Anxiety and Mental Stress,” Executive Editor, Julie Corliss, wrote: “When researchers from Johns Hopkins University in Baltimore, MD sifted through nearly 19,000 meditation studies, they found 40 well-designed trial studies that addressed those issues [meditation’s effectiveness in promoting mental and physical health]. Their findings, published in JAMA Internal Medicine, suggest that Mindful Meditation can help ease psychological stresses, like anxiety, depression, and pain.”


Dr. Sarah Bowen reveals another benefit of meditation in her article, “Mindfulness-Based Relapse Prevention,” published on aaagnostica.org: the ability to transform negative emotions, which lead to negative cravings. “From what I see and experience, it’s helping people become aware of what’s happening in their minds. Once they see that, they have a choice, and they have some freedom. We are trying to teach people to become experts on themselves, so they can see these processes unfolding and leading to places they do not want to go. Then, they see the places where they can intervene. How do we become aware of how we feel, and practice sitting with things that are uncomfortable – things we feel like we cannot tolerate? In fact, we can tolerate them. We just need to practice.”


One of the most beneficial results of meditation is improved quality of sleep.  


The domino effect of that is that better sleep reduces stress, which increases energy, which raises vitality, all of which lead to an improved outlook on life.


“A Randomized Controlled Trial of Mindfulness Meditation for Chronic Insomnia,” a study conducted by Ong JC, Manber R, Segal Z, Xia Y, Shapiro S, and Wyatt JK, tested 54 adults with chronic insomnia over an eight-week period. The participants were randomly grouped into those receiving Mindfulness-based stress reduction (MBSR), those receiving Mindfulness-based therapy for insomnia (MBTI), and those who self-monitored their conditions.  The conclusion revealed, “Mindfulness Meditation appears to be a viable treatment option for adults with chronic insomnia and could provide an alternative to traditional treatments.”


Investigators from the Benson-Henry Institute at Massachusetts General Hospital found that practicing meditation brings about what they called, “the relaxation response,” the opposite of the “fight-or-flight response,” which happens when we get stressed. Their studies found that the relaxation response alleviates anxiety and has positive effects on heart rate, blood pressure, and brain activity.


Another benefit of meditation is “Improved Working Memory.” A 2010 study by Jha et al. documented an eight-week study of three groups: a military group participating in Mindfulness Meditation training; a non-meditating military group; and a non-meditating civilian group. Both military groups were in a highly stressful time just prior to deployment. The study concluded that over the eight weeks, the working memory capacity had the following effects:  a decrease in the non-meditating military group: a stabilization in the non-meditating civilian group; and an increase in the meditating military group. The study also revealed that the practice of meditation was directly related to self-reported positive effects, and inversely related to self-reported negative effects.


In addition to helping people become less reactive, the research shows that Mindfulness Meditation may also provide greater cognitive flexibility. One study found that those who practice Mindfulness Meditation appear to develop the skill of self-observation.  This self-observation disengages the automatic neurological pathways (auto-pilot reactive living), created by the individual’s prior learning and conditioning, and enables present-moment learning (creative nowgenerative living) to create new neurological pathways (Siegel, 2007a). Meditation activates the region of the brain associated with our adaptive responses to stressful or negative situations, enabling us to create new responses in ways we desire, rather than reacting beyond our intentional control.


In terms of relationships and communication, several research studies indicate that one’s ability to be mindful can indicate one’s capacity for relationship satisfaction, which includes: the ability to respond well to relationship stress; the skill to communicate one’s emotions to one’s partner; and the ability to express oneself in various social situations, thereby protecting against the emotionally stressful effects of relationship conflict (Barnes et al., 2007, Dekeyser el al., 2008, Barnes et al., 2007; Wachs & Cordova, 2007).


Meditation leads to a stronger ability to concentrate, and a dramatic reduction in stress. Through the practice of meditation, we experience a greater sense of wholeness and aliveness, even during seemingly mundane moments in life.  We find that we begin to disentangle our minds from negative thoughts, reactions, and judgments.


Through the practice of meditation, we find that we greatly improve our ability to deal with any major upheavals that might arise in life.  We become aware that our thoughts and feelings are not the sum of who we are, so we need not be victims of our own thinking. There is a great sense of freedom in this realization. But meditation is more than just a good coping mechanism; it is also very powerful for clearing the mind and developing space for deeper awareness and spiritual connectedness.







What is spirituality?  Spirituality is the knowing of the truth of one’s true spiritual essence, Source, and sacredness, and living in that knowing.  Spirituality is the spirit part of our beings. It is the awareness and the valuing of a God, religion, higher power, or non-physical Source, rather than material or temporal things.  It is consciousness of our Essence, our Divinity, our Soul, Universal Intelligence.  It is the nonphysical dimension, version, and Source of all that is, from which we receive inner guidance from birth to physical death, and beyond. Spirituality comes in as many forms as there are individuals and is uniquely experienced by each person. What you believe or do not believe is up to you, and you alone, and it cannot be taught or assessed by others. 


There are various ways to strengthen your awareness of your spirituality.  One of the most effective, fail-proof ways is through your emotions and feelings.  Studies show that discovering and expressing gratitude connects us with positive emotions, such as optimism, generosity, love, compassion, vibrance, and overall vitality.  These positive emotions deepen our awareness of our Spirituality and the seemingly magical creative spark that is in us all that is. When we see life in this way, when we look for the ways to connect with positive emotions and feelings, we feel our spiritual selves, and this shows outwardly with our radiating light, joy, and positive energy.


What are the benefits of our awareness of spirituality?  We remember to stop and smell the roses.  We are able to feel the blessing of simple things, like a light breeze, the warmth of the sun on our faces, the rain that washes everything clean, the songs of the birds.  It is the simple things that cost us nothing but being present in the moment, like the ability to feel an unexpected and, often unexplained, sense of awe.  Being in nature is a great example of showing how connected each of us human beings is with the grand scheme of things. To stand next to a tree that has stood for hundreds of years reminds us that the Universe is much larger than we typically are aware of and has provided for us this amazing opportunity to connect with it.


Spirituality breeds compassion. Realizing that we all come from the same Source, and thus are all related, enables us to understand that we all have the right to be here, that we were chosen to be here, and that we chose to be here.  It is hard to see hardship, pain, suffering, or sadness without having a strong sense of desire to help, lend a hand, or empathize with someone in need. Connection with our spirituality reminds us to never treat someone as a stranger, to know that we are all here to care for one another, and to act more humanely and lovingly, from a place of awareness of our spirituality. When compassion is a regular part of our lives and gratefulness is our daily expression, we have better relationships with others. When we have better relationships with others, our self-esteem improves. As each of us knows and feels the highest version of ourselves, we radiate outward, and others benefit from it.


Expressing our spirituality, by living a life in awareness of the greater good of humanity, creates purpose in our lives, knowing that we are co-creating a better place by being in it. Living from a place of spirituality supports us in being the change we want to see in the world. Our awareness and honoring of our spiritual nature promote self-growth on an ongoing basis.  It causes us to look at who we are, what we value, and how we see things.  It asks us to continually strive for our potential every day, to become better individually, for the benefit of the whole. 


When we are consciously living in a spiritual way, we live longer and more vitally, aware that our bodies are temples, grateful for the miracles that we are, treating ourselves as sacred temples. Remembering that we are spiritual beings living in a human experience inspires us to commune with our surroundings, which creates calm. Calm brings the ability to relax, maintain inner balance, and have deep sleep. Deep sleep reduces stress and tension.  Reduced stress and tension bring more peace.  More peace creates understanding and acceptance.  Understanding and acceptance create a better world.


Awareness of our spirituality allows us to realize that we get endless opportunities for Love, adventure, exploration, change, expansion, freedom, and joy.  We know that each new day will bring another sunset, another sunrise, another chance, another idea, another creation, another interaction, another day of love, and another moment to start anew, to create and experience a shift or a miracle.  Our sense of our spirituality allows us to always know that we are all connected with one another and all that is. In our fast-paced world, our awareness of, connection with, and communion with our spirituality—through our emotions, our meditation, and our sacred celebrations—helps us to connect deeply with the Source of all that is, to better understand why we’re here and what we are to do.  


Do you know why you are here?  Only you can answer that, and the next few chapters will help you gain clarity.




Because we are spiritual beings having human experiences, not human beings having spiritual experiences, we need to reconnect to that spiritual beingness, allow it to be in control of our daily lives, and get out of the way.  Do not underestimate the power of understanding the deeper meaning of this chapter and just move to the next chapter.  Take some time to reflect on this. 


You are connected to everything around you.  Connect with the energy of you and your environment.  Notice the birds as they effortlessly fly around you. You and the birds are interrelated, from the same source.  Feel the magnificence of a sunrise or a sunset. You are a part of that magnificence.  Smell the essence of the breeze as it passes and realize that you are a part of that essence. The wind carries with it every sense, including yours, on its path.


It is more liberating to know that you are a part of something grander and greater, than something isolated. When you are something isolated, you can cease to exist.  Being a part of something greater and limitless means that you will continue as part of the greater oneness.



Treat your body like a temple, not a woodshed.

The mind and body work together.

Your body needs to be a good support system for the mind and spirit.

If you take good care of it, your body can take you wherever you want to go,

with the power, strength, energy, and vitality you will need to get there.


— Jim Rohn


Religious and spiritual references abound that refer to the body as a temple, a holy place, a place of reverence, respect, and beauty.  But what does that really mean?


A temple is a dwelling place for God(s), Spirit, Source, Creator of all that is.  A temple is a sacred revered place, holding the spirit of God. As we are spiritual beings having a human experience, our physical bodies are the housing of our spiritual essence, the place we have chosen to take residence in for our brief time on the earthly plane, where we take comfort, rest, integrate life’s experiences, expand, celebrate, and nurture ourselves.


If I walked into a temple that was dirty, smelly, broken down, decaying, or filled with trash bags of fat, sugars, and waste, I’d get out as fast as my legs could take me.  So, why do we treat our bodies like disposable trash bags?


According to the article, “Obesity Rates & Trends Overview,” on Stateofobesity.org, “Obesity rates vary state-to-state, but remain high nationwide. Across the United States, more than 1 in 3 adults and 1 in 6 children (ages 2-19) are obese, and 1 in 11 young children (ages 2-5) are obese.”  300,000,000 people around the world suffer from depression, according to the World Health Organization, and 16.2 million adults in the United States (6.7% of adults in the US) have experienced a major depressive episode in the past year.  One third of Americans are obese, and nearly 7% suffer from depression.  Why?


If you were allowed only one car to last your entire life, would you fill it with bad fluids, put on old tires, use low quality parts, fill it with trash, or toxic chemicals?  No.  You would use only the best products you could find to keep it in top shape.  You would make every effort to keep it clean, neat, pristine, and well maintained for optimum performance and durability.  You would do everything in your power to make sure it would last for your entire life, wouldn’t you?


You only get one body to last your entire life.  If you wear out your body, where are you going to live?

— Joseph Binning


Countless published studies show that the foods, drinks, medications, and substances we put into our mouths directly result in our record numbers of illnesses. It’s not just the type of food we eat, but also the chemicals used to mass produce, preserve, and artificially structure and design them to attract us—and addict us. These chemicals, including artificial and animal hormones, preservatives, artificial colors, thickening agents, dyes, waxes, artificial fragrances, conditioners, bonders, artificial sweeteners, genetic modifiers, pesticides, antibiotics, weed killers, and many others are being ingested by us, and our Loved ones, every day. Our body temples were not designed to ingest or digest any of these, which is evident in the increasing numbers and varieties of health addictions and body afflictions.

Front Desk Position Opening!

According to Chapter 2 of the United States Department of Agriculture Dietary Guidelines for Americans 2015-2010 Eighth Edition, (https://health.gov/dietaryguidelines/2015/guidelines/), our current typical eating patterns in the United States do not align with the healthy Dietary Guidelines, as shown in the chart below.  About three-fourths of the population has an eating pattern that is low in vegetables, fruits, dairy, and oils.  More than half of the population is meeting or exceeding total grain and total protein foods recommendations but are not meeting the recommendations for the subgroups within each of these food groups.


Most Americans exceed the recommendations for added sugars, saturated fats, and sodium.  In addition, the eating patterns of many Americans are too high in calories. Calorie intake over time, in comparison to calorie needs, is best evaluated by measuring body weight status. The high percentage of the overweight or obese population suggests that many over-consume.  More than two-thirds of all adults and nearly one-third of all children and youth in the United States are either overweight or obese.



As a young man and Ironman triathlon participant, I believed in a healthy diet as a standard part of my life.  My motto was, “If it comes in a box, bag, or Styrofoam, I don’t eat it.”  My typical routine was train most of the year, except during the period from Thanksgiving until after the new year, when I rewarded myself for all the months of training and discipline.  Upon resuming training after the new year, I consumed a high protein diet for a few weeks, shed the extra pounds I had gained during the holiday break, and then continued as normal—my normal.  One year I noticed that I kept losing the weight, even after I stopped eating the high protein diet. I began to appear sick-looking to my friends. I was not a person who sought the care of a physician, but I did at that point.


I was shocked when the doctor and lab results diagnosed me with Type 2 Diabetes based on the results of a blood test that measures the A1C levels and how well the body is naturally producing insulin. The higher the number, the less the body is producing.   Level 6 is safe.  Mine was 12.  I was told that, because I had a First Nation Osage American Indian blood in my heritage, Type 2 Diabetes was in my genes and that it was not unusual to be symptom free until later in life.


My treatment protocol: Insulin three times a day; Metformin twice a day; antidepressants twice a day; heart medication; liver medication; and anti-inflammatory medication for the swelling in my feet. Being sick and diseased is not cheap. I began running again, six days a week and reduced my number to a “safe” level.  The problem did not go away.  It just became hidden, less easy to detect.  Fast forward and one hip injury later, my A1C levels were back, at 9.


It was at that point that I was asked to watch Forks Over Knives, a now world-famous documentary highlighting the benefits of a whole food and plant-based diet. After seeing it and doing my own research, I decided to take the leap.  I abandoned all processed foods, all meats of any kind, and all dairy. Within two and a half months—without exercise—I reduced my A1C levels to 6.5.  At 6.5, you are considered non-diabetic. I have since started exercising again and have every belief in my A1C levels reaching below 6


The modern-day lifestyle for most Americans is a sedentary one of restricted movement. Most of us drive everywhere, rather than walk or bike, and most of us do only the bare minimum of exercise, or none at all. According to a new study by the Center for Disease Control, only one out of every five American meets the minimum weekly exercise standards recommended.  Thus, the eighty percent who do not are setting themselves up for the potential of years of health problems. https://www.cdc.gov/media/releases/2013/p0502-physical-activity.html

The U.S. government recommends that adults have 2 – 2 ½ hours per week of moderate-intensity aerobic exercise, or 1 ¼ hour of vigorous-intensity activity, or a combination of both, as well as a minimum of 2 muscle-strengthening activities per week, such as lifting weights or doing push-ups.


Researchers at the Centers for Disease Control and Prevention (CDC) analyzed survey data collected from random phone calls to more than 450,000 Americans, aged eighteen and older.  When asked how often and for how long they engaged in aerobic physical activity, outside of their jobs, the data revealed that only 20.6% met the total recommended amounts of exercise—approximately 23% of the men and 18% of the women surveyed. Those who engaged in the most physical activity—nearly 31%—were between the ages of eighteen and twenty-four.  Those who exercised the least—nearly 16%—were age sixty-five and older.


If you see yourself in any of the statistics, are you ready and willing to change your stats and take care of your one-in-a-lifetime body temple?


The following benefits, recommendations, descriptions, and tips are from the American Heart Association.


7 Important Benefits from getting the proper amount of exercise:


  • Lower risk for: heart disease; stroke; Type 2 Diabetes; high blood pressure; dementia and Alzheimer’s; several types of cancer, and some complications of pregnancy
  • Better sleep, including improvements in insomnia and obstructive sleep apnea
  • Improved cognition, including memory, attention, and processing speed
  • Less weight gain, obesity, and weight related chronic health conditions
  • Better bone health and balance and less risk of injury from falls
  • Fewer symptoms of depression and anxiety
  • Better quality of life and sense of overall well-being


Recommendations for Physical Activity for Adults:


  • Get at least 2 ½ hours per week of moderate-intensity aerobic activity, or 1 ¼ hour per week of vigorous aerobic activity, or a combination of both, preferably spread throughout the week.
  • Add moderate- to high-intensity muscle-strengthening activity (such as resistance or weights) at least 2 days per week.
  • Spend less time sitting. Even light-intensity activity can offset some of the risks of being sedentary.
  • Gain even more benefits by being active at least 5 hours per week.
  • Increase amount and intensity gradually over time.

Recommendations for Physical Activity for Kids:

  • Children 3-5 years old need to be physically active and have plenty of opportunities to move throughout the day.
  • Kids aged 6-17 need at least 1 hour per day of moderate- to vigorous-intensity physical activity, mostly aerobic.
  • Include vigorous-intensity activity at least 3 days per week.
  • Include muscle- and bone-strengthening (weight-bearing) activities at least 3 days per week.
  • Increase amount and intensity gradually over time.

Physical Activity is anything that moves our body and burns calories. This includes things like walking, climbing stairs and stretching.

Aerobic Activity, aka cardio, gets the heart rate up and benefiting by improving cardio-respiratory fitness. When done at moderate intensity, the heart will beat faster, and you will breathe harder than normal, but you will still be able to talk. Think of it as a medium or moderate amount of effort. Vigorous intensity activities will push your body a little further. They will require a higher amount of effort. You will probably get warm and begin to sweat. You will not be able to talk much without getting out of breath.

For maximum benefits, include both moderate- and vigorous-intensity activity in your routine, along with strengthening and stretching exercises. Knowing your heart rate will also help you track the intensity of the activity.


Moderate-Intensity Aerobic Activities:


  • Brisk walking (at least 2.5 miles per hour)
  • Water aerobics
  • Dancing (ballroom or social)
  • Gardening
  • Tennis (doubles)
  • Biking slower than 10 miles per hour

Vigorous-Intensity Aerobic Activities:


  • Hiking uphill or with a heavy backpack
  • Running
  • Swimming laps
  • Aerobic dancing
  • Heavy yard work (i.e.: continuous digging or hoeing)
  • Tennis (singles)
  • Cycling 10 miles per hour or faster
  • Jumping rope

5 Simple Tips:


  • Exercise before bedtime for better sleep
  • Take a brisk walk after dinner
  • Watch one less television show before bed
  • Walk 3 hours per week to help lower risk of stroke
  • Get 7-8 hours’ sleep at night



One of the hardest habits to develop is the habit of making self-care our top priority.  We are taught to believe that prioritizing self-care is selfish.  It is not.  If we are not healthy in our mind, spirit, and body, we are not good for anybody.  Always putting the needs of demanding children, spouses, work, friends, community, homes, possessions, and commitments, over caring for ourselves only leads to our burn out.  When we fly in an airplane, the attendants direct us to put the oxygen mask on ourselves first in an emergency. They do not direct us to put the mask on our child first, or our parent, or our spouse, or our friend. If we are not operating at our highest possible potential, we could fail in our efforts to help our child, our spouse, our parent, or our friend, which could prove fatal to all parties, including us!


Take time for just YOU every day. It does not have to be much, but it must be consistent. Create an environment that prohibits you from ignoring or forgetting your self-care. What does that look like?


Here are a few ideas:


  • Make an appointment or date with yourself and block out time, just as you would for your Loved one, friend, or client. Do not cancel it, reschedule it, or be late for any reason. Doing this on a daily or weekly basis will effectively and powerfully raise your knowing of how interesting, able, valuable, and worthy you truly are.  Time with yourself is equally, if not more, important as time with the doctor, the mechanic, the friend, the counselor, the child, the stylist.  And something you will learn from this is that you are all those people for yourself.  You just do not know it yet.


  • Activate the “Do Not Disturb” mode in your life. This can be a part of the appointment referred to above, or in addition to.  Disconnect for a short duration every day. Turn your cell phone off and leave it in the car, workplace, or home.  You can catch up on those emails, internet searches, texts, phone calls, in person conversations, and social media alerts when you are done with your “do not disturb” period. Tell your family, friend, spouse, co-worker, or roommate that you are not going to be available or accessible for a period and be specific if you need to.  The world will still revolve.  If you need help, there is actually a program called Freedom, which—depending on whether you need to increase your productivity, or your self-connection—is a self-managing mechanism that blocks you from social media sites, email, or the web.  When you activate the “Do Not Disturb” mode in your life, make sure you include a physical sign on the outside of your door to remind others, and on the inside of the door to remind yourself.


  • Turn off the action of the world, your routine, and your habitual responses to engage with people and the busyness of the world. Sit in a quiet place. Create a space that is just for you to be. Just sit, relax, and breathe. Allow yourself to not do  Allow yourself to just be.


  • Take a walk. And do not just walk.  Notice the natural elements and beauty around you.  Do not use ear buds. You will miss sounds of the breezes, water flowing, and the many birds and critters that sing and communicate with one another. Hearing those sounds keeps you in the earthly, energizing magic of the moment.


  • Stretch, do yoga, or move your body in some way. Movement releases endorphins, raises your emotions, clears your mind, creates more flexibility and coordination, activates the lymphatic system to release toxins, aids arthritis and inflammation, relieves pain, and improves your blood circulation.  It does not have to be full or hard-core sport or exercise, just movement.  Twist, jump, turn, squat, bend, flow, stretch, hold a pose, flex each body part.


  • Spend time in nature, whether it is at the ocean, in the mountains, in the sand dunes, in a field of flowers, walking barefoot on the grass, or just walking around a peaceful pretty neighborhood.  It has been shown that being in nature connects you to the earth and helps ground you. Lay on the earth, sand, grass, flowers, or blanket. Stepping away from the concrete, the technology jungle, and the communication web, and surrounding yourself with nature has a way of centering you back to YOU and connects you to Spirit and the Oneness of the Universe. Wonder. Feel. Touch. Smell. Inhale. Listen. Taste. Breathe. Appreciate. Nature has a way of speaking to you if you are willing to listen.


  • Meditate for a few minutes. Fifteen minutes of focused meditation is enough to create a lasting shift and feel more centered, relaxed, and focused.


  • Listen to your favorite music.  Get lost in it. Do whatever the music inspires you to do. Cook, draw, color, journal, clean, create, repair, clear, dance, sing.  You can even choose the type of music to listen to that will set the mood for the activity you want to do, even inactivity.


  • Take a nap, or rest and close your eyes, or read a book or magazine. Even a 20-minute nap pushes the reset button and gives you an entirely new start position and frame of mind.


  •  Singing can turn an awful day into a fun, energized, inspired day.


  • Remember that every dark, down, difficult time in life is temporary.  Everything changes, sometimes in as little as five minutes.


  • Keep it simple. Self-care does not have to be complicated. The simpler it is, the better and easier it will be for you to do it regularly. Change it up.  Try each of the above suggestions, and alternate.  It does not matter so much which one you do, only that you consistently do something.


  • Reward yourself for sticking to your new routine. By taking care of yourself first, and on a consistent–if not daily–basis, you will feel better about yourself and life in general, and you will become better for those around you. You will be glad you did. You will find that you are better able to create the energy to balance your emotions and navigate the circumstances in your life. You may even become addicted, and that kind of addiction is a positive, life-enhancing one




Here is an exercise to help you get clarity on your mental, physical, and emotional health and energy.


Note each one of your actions for the next seven days and nights.  Do not leave any details out, not even things you might be embarrassed about.  No one will look at this, except you.  Write down everything you do from the moment you wake up (even before you get out of bed) until the moment you fall asleep for seven days.


When your seven days of notes are complete, fold a new sheet of paper in half, lengthwise.  At the top of the right side, write “ME.”  At the top of the left side, write “OTHERS.”  Next, review the past week’s notes.  For each instance in which you gave to others, write a hash mark on the left side of the new sheet of paper, and for each instance in which you gave to yourself, write a hash mark on the right side of the new sheet of paper.  Total your hash marks on each side.  Compare the types and qualities of actions and the time involved for each.  Notice how you feel and what you realize.


Your final list will be predominantly dedicated to others.  That is expected. But I want you to pay attention to how much time you dedicated to yourself that week. What counts is quality, not quantity. Identifying that you played ten hours of video games is not the same as five hours of self-care—time connecting with yourself with no distractions. If you had little or no self-care or self-quiet or rest time, determine how you can create that in the next seven days.  Then, notice any difference in the way you feel, your energy level, your clarity, or your awareness.


This exercise will help you identify where you are draining yourself for other people, external commitments, and excessive external actions and enable you to balance yourself, your health, and your life.  Knowledge is the key to change, and action is power.  If you do not know it is broken, you cannot fix it.  Your spirit needs attention, to maintain mental, emotional, and physical health—and you deserve it.



Many religions say that the body was created form the earth and will return to the earth when its time is done.  Let us not wait until our death and burial to connect our bodies with mother earth. Establish a regular connection with nature, even if it is just 20 minutes a day. Take time right now.  Go outside.  Move your body.  Rest your body.  Nourish your body, mind, and spirit.  Disconnect from all distraction of this modern day fast paced world and the people in it.  Your body temple will reflect to you the nurturing you have given it. Your spirit will thank you.


We are not human beings here to create a spiritual experience.  We are spiritual beings here to have a human experience, but our source of fuel, inspiration, energy, drive, focus, joy, Love, and passion always comes from our spiritual essence. That is our lifeline.  Nurturing our spiritual essence means taking time to recharge and replenish. Being present with ourselves and our natural surroundings enables our bodies to release the stress, tension, tightness, and accumulated electrical charges from the world, The more we do this, the more our bodies will shift and adjust themselves toward healing, sustaining, and strengthening, not only our physical bodies, but our mental and emotional bodies—our true body temples.