When I am my own best friend

When I am my own best friend…

There are no bad hair days. The curls of my bed head fall just so. My outfits get a twirl in the mirror and wink of appreciation for my personal expression of style.

“Girl! Come on! I am so AH-MAY-ZING!” I say to myself. 

I laugh at my jokes and witty humor. “That’s so silly! I love it!”, I guffaw. I create joy like a little fairy flitting over her precious garden. Just like Miley, I buy myself flowers. I put them in my favorite vase made by one of my favorite friends.  

There is no one more kind and understanding than myself when I forget something at home and have to turn back to retrieve it.

People as awesome as me forget things sometimes.

I witness my generosity and kindness to others and beam with pride for my big heart. The hope l feel for the world and her people is a marvel. “We are all connected and can do this together!” I exclaim. I inspire myself with creative ideas, “ I mean, “Wow! WHO thinks of this stuff?”, and then flash my killer smile and flip my luscious hair. 

“I do!”, I reply.

I am proud of my work ethic and integrity. My sharp mind can navigate vexing business challenges with the grace of a karate master. I only do for others when I can – not when I should. I make sure my needs are met and forgo obligation only helping with the fullest heart.

I have one glass of wine when dinner calls for it – not two. My body knows that in my 55th year, a second glass brings a headache. After long days when I’m weary, I pass on fast prepared food and cook a simple meal. Ah, just what these gorgeous curves deserve.

I respect myself and don’t second guess my decisions. I inquire, “Does this fill my cup? Is this what my heart wants?”. Life is too short not to listen to my sage advice. 

My best friend skills are in the same league as Samwise Gangees from the Shire, Russell the best Junior Wilderness Explorer ever, Judy, Violet, and Doralee (aka Jane, Lily, and Dolly) and my dog Chester all wrapped into one human form that is me, myself and I.

Aren’t we all fantastic?

I spend time with those who feed my soul. In the evening, I set out for a stroll to visit my friend, Water. She calms my senses with the rhythmic sound of her waves washing ashore. On the way home, I opt for the path through the forest to see my friend, Tree. I tell them both how grateful I am to have them in my life. Friends should know how much you love them.

I love my best friend. 

Love Letter To My Friends

As one chapter transitions to the next, it’s my friends who have my heart. The ones who know me, love me and tolerate all of my annoying traits of which there are many. The ones who want to know what I’m reading, what I’m thinking, how my kids are, and what my day in day out life looks like. In the past nine months, it’s been constant texts, emails, calls, videos, WhatsApp threads, reels, memes, social media dm’s. Connection, laughter, and love are peppered throughout my days as I make my way on this small island and big new life. 

After over four years abroad, the logistics reduced my contact with my long-time friends. However, I was blessed to cultivate new trusted friends during my time in Switzerland. The adventures we shared are indelible. Hiking the Alps, navigating culture, language and exploring Europe and leaning on one another with the many ups and few downs of expat life. In a beautiful twist of fate, our Swiss neighbors transformed into friendships and people I love. Their generosity to be open to friendship when there was a high probability I would return the 6,000 miles from whence I came is humbling. Merci Vielmal.

I am no different than most of us who have been blessed with bonds of friendship. Friendships are to be cherished and nourished. They are precious mirrors of ourselves that don’t crack with wear and tear. Sometimes they need to be dusted off or put aside temporarily due to the demands of life. It’s the preciousness of the connection that I relish. The swelling in my heart as its warmth travels up my chest and throat as it then transforms into a smile when I think of or hear from a friend I love. How precious is the time I have with these people I get to surround myself.

The profundity of my gratitude for those I am lucky enough to call Friend is heightened because of the transition I am in. When my marriage began to unravel, I was 6,000 miles from home while making a new home in a new country. The time difference between my long-time friends was as vast as the vulnerability of meeting new people and awkwardly introducing them to my new struggles. I decided to keep my marital challenges private. I learned, when the primary relationship in your life is unsteady, the amount of energy it takes to understand, process, heal, hope, and care for it requires protection.

Now as I begin anew on this lush western corner of the USA, I am once again far away from my friends in both countries but I feel as connected to them as ever. As if they were right beside me guffawing or walking amongst the conifers. The certainty of which I feel this makes life so meaningful and humbling.

I’ll leave with a Lucille Clifton poem one of my dear friends sent me last week, a perfectly timed delivery of grace that is no coincidence. She accompanied the poem by writing two words alongside it, “Nourish Her”. 

I wish you all friends who nourish you like mine. 

There’s a Girl Inside 

There is a girl inside.
She is randy as a wolf.
She will not walk away and leave these bones
to an old woman.
She is a green tree in a forest of kindling.
She is a green girl in a used poet.
She has waited patient as a nun
for the second coming,
when she can break through gray hairs
into blossom
and her lovers will harvest
honey and thyme
and the woods will be wild
with the damn wonder of it.

 Blessings and Light,


Calling all Heroes and Elders

Hi Everyone!

I appreciated all of your insights on my personal power writing last month. I love to learn from others’ life experiences. Life is so rich when we share our insights with one another. 

As I continue on my journey to create this current version of myself, I am struck by how important it is that we help one another with what we have learned along the way.

Joseph Campbell, the American writer and professor who studied myths throughout time, coined the term the monomyth. It means there is one narrative within every story throughout all civilizations. Campbell studied thousands of myths and legends to discover that there is a central hero in each adventure who follows a familiar pattern. From Jesus, to Persephone, to Luke Skywalker, we are all the heroes of our own life.

When we think of our life as an adventure and ourselves as the hero in it, it shifts our perspective and creates a sense of wonder. It also gives us permission to follow our instincts and take risks. It is true that we all have responsibilities and cannot take off to sail around the world at a moment’s notice – or can we? We can say YES to more than we think we can. If we have the goal of becoming the best versions of ourselves, we can be adventurers – even without a big life transition to navigate.

As the heroes of our own life, we do not give up or regress when faced with adversity. Instead, we face the challenge, overcome and learn from it. When we expect more for ourselves and from ourselves it takes us out of our comfort zone. The comfort zone is our ego’s domain. Whereas our soul is always calling upon us to grow. The hero’s journey can take place on a battlefield or in an office cubicle. Becoming a parent is an example of a journey. It’s such an important role, and, after time, the demands of that role wane and we need to embark on a new path. 

I mentioned at the beginning of this piece that it is important to help one another. In the third stage of Campbell’s monomyth, the hero returns from her journey she must share what she has learned with her community. This is what elders do. In today’s society, we need more elders. In civilizations throughout time, the wise elder played an important role as the custodians and holders of sacred knowledge. They helped others by guiding and bridging the past, present and future. We all have access to our inner elder regardless of age. Michael Meade calls the first half of life, “Survival Mode” and says that we must take what we learned in survival mode and teach others. If we have learned important life lessons or have specific skills that we are passionate about – we must pass them along. We must not choose idleness.

I have learned so many things about how to take care of myself during a challenging time. How to let adversity shape me, but not own me. I look forward to sharing so much more. I invite you all to to say “yes” to more journeys and to help others with what you have learned. Until next time!

Learn to get in touch with the silence within yourself, and know that everything in life has purpose. There are no mistakes, no coincidences, all events are blessings given to us to learn from.

— Elizabeth Kübler-Ross

Blessings and light,


Personal Power – Be Who You Are Without Compromise

Hello Everyone!

Happy Spring! I was humbled by the responses I received from my last writing. It was a good reminder of how much community I have in my life – it just takes reaching out! 

I love the vernal equinox – there are signs of life emerging from birds singing to shrubs and trees budding. As nature undergoes one of her biggest transformations, I have been thinking about the concept of personal power which is vital during times of transformation. It’s a term that we’ve all likely heard. Albeit an abstract one. If I asked a group of people what personal power means, there would be multiple definitions. Power is such a meta term, isn’t it? Everywhere and in everything.

My definition of personal power has formed over time through a lot of personal trial and error.  I’m going to differentiate some common ways I think about personal power to get started because the topic of power is so interwoven into life. Personal power differs from external power. External power is found outside of us — in the collective within societal systems and structures. Examples of external power are patriarchies, religion, wealth, the rule of law, and in the USA in particular, the gun lobby and celebrity. These systems and groups of people in the environment have enough power to make what they want happen at a large scale. Usually, it’s ego driven or not a power that is connected to the greater good or even the heart for that matter. 

There’s personal power in the workplace. The expert has personal power. As does the influencer who has referent power due to sharp interpersonal skills. Those are useful types of power that can be learned. I’m talking about our inner personal power. Something we all have and just need to pay attention to…

Inner personal power is individual and pure. It’s something we all have and it comes from within. Inner personal power in action is our agency and advocacy for Self, with a capital “S”. Personal inner power is also a stance: I am myself without compromise.

Personal inner power is also a stance: I am myself without compromise.

One way is when we follow our inner knowing or intuition. Einstein called intuition sacred and said it was our 6th sense. Steve Jobs said intuition was a higher form of intelligence – higher than intellect. Both of these smart dudes got it right! It has been proven that there is no rational thought when using our intuition. There is no mental process. It comes from your gut and is instantaneous – often described as felt sense. The source of intuition is beautiful and unique to each of us because it comes from our spirit or soul. When we act upon our intuition, we are using our personal power. Intuition can be something as simple as the flash of an idea to add a different spice to a dish that is not in the recipe and it turns out to be delicious. Intuition can tell us what not to do either – there are stories of people canceling travel due to a gut feeling and then being saved from a potential tragedy. I’m sure you all have your own stories of when you used your gift of intuition. 

There are two ways we use our inner personal power. One is intuition and the other is instinct.

There is another way we use our inner personal power. It’s when we use our instincts (a mental function) to make a decision or choice. Often with instincts we are quickly relying on data to make decisions. Humans make an average of 35,000 decisions a day. Many of these are quick instinctual decisions that require some brain function, but not a whole lot. Like what we want to eat for dinner or whether or what program we stream. When we stick with our initial instinct or what we know is right for us, we are in our personal power. I’ll give an example of inner personal power that a friend recently shared with me. (Name changed to protect the innocent.)

“Carol” recently celebrated her birthday which fell mid-week. She had various plans throughout the weekend to celebrate with family and friends. But, Carol’s mother didn’t want to wait. She wanted to see Carol on Carol’s birthday! So she asked Carol to take her to church on the morning of her birthday. This would require Carol to get up very early to pick up her mom, take her to church, drop her off and then get herself to work before 8:30am – all on her birthday! Carol said her first response was “Heck no. I don’t want to do that!” Then, as Carol retold me the story, she shared her line of reasoning on the journey from knowing her answer was no to sitting in church with her mom. Keep in mind, while she was telling me the story, I was listening to Carol’s certainty of how she didn’t want to take her mom but then how she talked herself out of doing what she wanted to do – and on her birthday no less!  She said things like, I was annoyed because I knew my mom was trying to guilt me into getting her way to see me on my birthday. But, then I felt guilty for thinking that and I realized my Mom is just trying to help me be a good Christian. It went on and on until finally I said, “Did you do anything you wanted to do on your birthday? And, she laughed and winced simultaneously and replied, “As a matter of fact, I didn’t.” 

Carol’s example is one of not using our inner personal power. She knew what she wanted to do, but she talked herself out of it. I know I have been in Carol’s shoes before. I have found when I second guess myself by either not following my intuition or listening to my instinct, I am squandering my inner personal power.

The consequences of doing so are steep. When we give away our personal power, we begin to lose our connection to ourselves. If we allow this to happen repeatedly, our intuitive voice begins to dim and the clarity of our instinct becomes muted. We begin to live in a state where we don’t really know what we want because we no longer listening to our own answers and ultimately, ourselves.

In periods of transition, it can be scary because often we do not know what the outcome will be. We may have a plan, but plans need to be flexible. The very nature of change is that we are embracing something new – venturing into the lush forest of the unknown. 

Intuition and instinct both come rather quickly. If you find yourself hemming and hawing and then talking yourself out of what you want – ask yourself, am I trying to please others? What is it I truly want? Why am I trying to convince myself otherwise? Begin to notice as you go through your day how you use your inner power or give it away. Lean on someone you really trust and ask them to listen to your process as you make some of these choices in your change. Ask them if they can hear you talking yourself out of what you really want or coming from a place of fear and allowing that fear to drive your decision. You got this.

Be yourself – without compromise!

Blessings and Light,


An Invitation to Create

It’s been awhile since I have reached out. It’s been a busy time resettling in the USA after over four years in Europe. It has been a true homecoming to be reunited with people I love.


2024 is a year of big change. I am returning to full-time work in my field of Organization Development. I have been consulting and coaching to organizations for for almost twenty years and genuinely love working with people and systems to help them reach their full potential. I am grateful for my work and the outstanding leaders I work with.

My biggest creative project for the year will be taking steps to design a new life for myself. After 17 years of marriage, my husband and I will separate and focus on co-parenting our boys. A lot of time and effort has been put into this big decision. I am sincerely grateful for all the beauty that we have created together. I am also excited to create something new for myself while still giving my all to my most important roles — Mom and Working Professional.


Transitions can be planned or forced upon us. And, while each transition is unique to the individual and the circumstances of their life, there are guiding principles, habits, and perspectives that are helpful to navigating them. Given my propensity for change and commitment to personal growth – I’m no stranger to these liminal spaces. I will be learning as I go as well as drawing upon the inner-wealth I have cultivated.

I considered hunkering down through this rebirth process to produce something to help others on their journey when I came out the other side of mine. But, that felt hermetic and too safe. Instead, I will share as I move through the process to create what I want for myself, at this stage of my life, real-time – while it’s happening.


Whether you are going through the process of ending a relationship or a job, or perhaps your children are off to college and beyond, or you are wondering what’s next and you want to pursue a life that has more joy and less fear – whatever transition you are stepping into – I invite you to join me on my journey as you travel along yours.

If you do join me, and I hope you do, here are some clarifications to be helpful.

  • Options to follow along: I’ll send emails via my email list (this is how this email got to you) and also post on my Instagram a link to my website where my short essays will reside. I ask that you share this email with anyone you think would benefit.
  • Sporadic and few emails: The frequency of the emails will be few and sporadic. When I want to share, I will. Today, when I join newsletters of people who interest or inspire me, I almost as quickly unsubscribe because the volume of emails is too much for me to absorb. I won’t flood your Inbox.
  • What I won’t share: It’s human nature to be curious about what happens to others’ relationships when they end. I won’t share those details out of respect for our family.
  • What I will share: My essays will include personal and practical information that will have universal underpinnings we can all relate to. Examples could be:
    • How we can all partner with a loving universe to co-create from our heart not our fears
    • Insights about relationships and their constant cycle of death and rebirth including the relationship we have with Self
    • How acceptance is courageous and can yield peace and possibility
    • How to use the symbols and archetypes in our everyday life to transcend challenges and align with our soul’s purpose
  • My Hope: Is that through sharing my experiences in creating what I want for myself in this next chapter, that there is something ignited, reflected, touched within you that helps you on your journey.

I’ll leave you with one of my favorite quotes about change.

It’s not so much that we’re afraid of change, or so in love with the old ways, but it’s that place in between we fear…it’s like being in between trapezes.

M. Ferguson

I look forward to you joining me on the trapeze!

Blessings and light,


The Almighty Table

You offer young and old a welcoming spot to sit. Your long back provides space for food and drink to be feasted upon. A perpetual invitation to make memories, center routines, birth conversations, hold hands, and celebrate life. You ask us to come prepared, timely, and ready to partake in grace, community, and presence. For some, you invite to not only play, but to do the work of life.

If you are set and ready to receive but someone does not arrive. Naturally, you wait. Who could forsake the gifts that you offer? Surely they are remiss. You remind them of the beauty and promise you hold. Yet, they still do not come. After awhile, their cutlery and placemat journey back to their respective drawers, and the napkin, with all its utility, travels to the neighboring seat, to serve those who choose to participate.

Culture Shock in my own country: A story of change.

Our family of four humans and three animals returned to the USA in August after four years in Zurich, Switzerland. Repatriating to my home country has been more complex than I imagined.  In truth, I didn’t imagine any complexity. I’m American, how hard can it be? So, when we learned my husband’s job was relocating to the USA, I leaned in with my “up for anything” approach to life. Though, the definition of ‘up for anything’ has changed considerably with age…bungee jumping and canyoning have been taken off the bucket list. 

Being adventurous is obviously fun and exciting. And, uncomfortable. That’s the paradox of change – it’s both difficult and exhilarating. Being in situations that are new deepens empathy – it’s a fact. My foreigner status allows me to connect to how hard it must be for others. I also feel gratitude because my situation as an expat on my husband’s work visa was much easier than the Ukrainian refugees I met in Switzerland. 

Many of my expat friends with more countries and years under their belt forewarned me that the transition home is tough. It feels like the rug has been pulled out from under my feet. With a twelve-hour flight, my old life is gone and it feels abrupt and surreal. All the routines, cultural norms, and ways of life – that were so different four years ago – that I adapted to and thrived in disappeared almost instantly. 

I didn’t drive a lot in Switzerland. I often walked to the grocery store. My kids took public transportation to school and sport. Of course, I am aware that parents are their children’s chauffeurs in much of the USA. I was one myself just four years ago. But, I grew to love taking public transportation over driving.

The variety of food and the size of grocery stores in the US is overwhelming. I have now taken to ordering groceries online because it’s easier for me to sift through the items that way rather than walk up and down the aisles. There’s an entire aisle dedicated to hard seltzer with alcohol. I haven’t even heard of hard seltzer alcohol. I’ll save going to Costco for 2024 because if I do go, I think I’ll faint.

Ordering anything online in Switzerland was rare; there’s no Amazon.ch. And, I liked it. I quickly realized we didn’t need all that stuff, most were just impulse buys that could be easily solved by a workaround or going without. Our household belongings are currently in a container somewhere on the Atlantic Ocean, and with school starting for our boys, I’ve ordered from Amazon almost every other day. While it’s easy and time-saving, it doesn’t feel like me. 

There are a lot of pros and cons to living in both countries. My discomfort isn’t a tally about which country is better. It’s more the sense of loss for the life I adapted to and grew to love. A cardinal rule of expat life is not to expect your host country to be the same as the country you left. In our four years in Switzerland, we met people who would flame out. They just couldn’t adapt to the change and would leave. I don’t expect the USA to be like Switzerland – but I do miss my old life.

In the field of change management, where the rubber meets the road is when people have to actually “DO” the work differently. That’s where change efforts live or die. If I go to work on Monday and how I start my day is different, the tools I used before are now gone and I’m supposed to use new tools, tools that I’m not that familiar with or my team is new, WOW, that’s hard. Ever switched from a PC to a Mac? My “personal workflow” has changed and I’m feeling the loss.

A little voice in my head asks periodically, “Why can’t you just be grateful you lived in Europe for four years?” Well, little voice, pipe down, I am. Gratitude isn’t a bypass for the hard bits in life. In fact, being able to feel gratitude when things are rough – no matter how relative – is the true gift of gratitude.

Every challenge forces us to discover a new path. I’m on a new path and it’s an opportunity to be more compassionate to myself and others. And, ultimately, increase my humanity. Besides, it won’t be long until I’m ready for the next adventure!

Answer these 4 questions to wrap up 2022.

It’s that time of year. To reflect on the year behind us and to set our intentions for the upcoming year. Reflecting upon what we have learned makes us deeper, and richer, and expands our consciousness. This is all part of our growth as humans and as American novelist William S. Burroughs said, “When you stop growing you start dying”. 

It is true. We are in constant cycles of death and rebirth in our lives. Think about your relationship with your work – it’s constantly evolving. Changes are always occurring with different problems to solve, applying our skills in different ways, developing new skills, or interpersonal relationships that stretch us. Our relationships with our loved ones are constantly evolving, too. As we have all experienced, there is always ample opportunity to improve communication! Ways that have worked before – no longer do and we must find new ways.

I like to begin every year by creating a theme or intention my year will be about and then reflecting on that word at the end of the year. I look at my journal and ask, “Did my year match the theme?” Often the answer is “Nope”! It is a good reminder that there is so much in this life that is out of our hands and that we truly have no control over it.

My theme for 2022 was “Connection”. Yet, upon reflection, it was quite an emotionally lonely year for me. 2022 had me dealing with some core aspects of my life that needed change and they were overdue for a change, so some aspects actually needed to die. I realized though all the loneliness, I found a deeper connection to myself. So, it truly was a year of connection, but definitely not in the way that I had envisioned. While the loneliness was very difficult at times, I’m much stronger and committed to myself and my happiness.

Here are three questions that I am using this year, including my annual theme question.

  1. Looking back on the last 12 months, did my year have a theme or emphasis in a particular area? How and Why?
  1. What did I learn this year?
  1. What am I most proud of?
  1. In what areas of my life (work and personal) did I have to let go or say, “I just don’t know”?

I have never regretted the time I have taken to reflect upon my life. These exercises have made enriched my life and so I encourage you all to go somewhere quiet and take time to wrap up 2022.  You deserve it.

“For all that has been, I thank you.” For all that is to come, Yes!”

Dag Hammarskjold

Human Rights Begin Close to Home

I was in the 5th grade when I first heard the saying,

“Great minds discuss ideas, average minds discuss events and small minds discuss people”.

At ten years old, this phrase was profound. I had never considered the quality of my conversations! Hearing the quote inspired me to be someone who talked about ideas.

Though the quote’s origin is unverified, it was First Lady, Eleanor Roosevelt who popularized the provocative phrase. It’s her birthday on October 11th. Eleanor, as I refer to her in my private conversations, has for years, been in my top three people whom I would love to go back in time to meet. I feel as though I have known her all my life.

Eleanor was introduced to me at a young age by my father. My Dad was born in 1923. From age ten until 25, Franklin D. Roosevelt was our country’s President and Eleanor, our First Lady. I remember hearing a lot about the Roosevelts. My parents, who were interested in politics, often spoke of them with high regard. FDR served four terms — the longest-serving President in US history. Many critical events that shaped our country’s history on the world stage like the Great Depression, World War I, and World War II, occurred during his Presidency.

As much as my father talked about FDR, he equally mentioned Eleanor.

He told me that she held press conferences where only female reporters were allowed to attend. One particular memory I have was a comment he would make repeatedly in a solemn tone that ‘the world was a better place because of Eleanor Roosevelt’. He was referring to her work with the United Nations. After FDR died in 1945, she played a prominent role in shaping human rights. Eleanor was influenced by the destruction of World War I and visits with Holocaust survivors after World War II. She became a passionate advocate for basic human rights — for everyone.

In high school, for an assignment, I wrote about Eleanor’s work as Chairman of the Human Rights Commission with the then, newly formed United Nations. She was appointed by President Harry Truman as a member of the first U.S. delegation. The Human Rights Commission was a big deal and hard work. It was not an easy task with member countries such as Russia, Cuba, South Africa, and the United States at the table. All had to agree on the not-so-basic ideas of the protections and rights of others. The Commission successfully created a Universal Declaration of Human rights that would serve a template for human equality for decades to come for UN countries.

Eleanor was born into a family with means but had much tragedy in her life.

She lost her mother when she was eight, and her father two years later when she was ten. Her brother died of polio. When she was two and a half years old her family was on the Britannic when it collided with another ship in fog and she was lowered into a lifeboat and taken to the other ship. She was traumatized by the incident and would not travel by sea again. In her teens, she was sent to boarding school in England and credited that experience and a female headmistress there with growing her confidence. It was remarkable that a First Lady of the United States before the 1950s took on an active role in her husband’s political career and would then move on to an even bigger world stage and use her influence skills and knowledge to work for the rights of others.

In college, Eleanor appeared a few times, most notably in a Woman Studies class. Also, in my Psychology studies via Abraham Maslow. Almost everyone who has had an ‘Intro to Psych’ class remembers Maslow’s Hierarchy of Needs. Maslow used the lives of Eleanor Roosevelt and Albert Einstein to understand what made highly motivated people tick.

In my 50s now, I am even more grateful for Eleanor Roosevelt. She has influenced my thinking and inspired some of my decisions in life. At a few junctures in my life, I have drawn on her for inspiration and asked, “What would Eleanor do?” She encourages me to make bold decision, to stick up for the less fortunate, and treat others with respect and dignity.

Eleanor Roosevelt was an advocate for the civil rights of African-Americans, laborers, women, children, and those less fortunate. She would certainly be an advocate for LGBTQ rights today and other social justice causes. She would be on the front lines of the Roe vs. Wade overturn. Reminding all that women should have the right to make their own decisions about their bodies. She firmly believed that all lives were valuable and would be an advocate for pro-life as many abortion rights people are. She could hold the duality and help people understand that pro-life is the protection of all human life – not just the unborn. So, with Eleanor’s birthday approaching, I’d like us to all find our inner Eleanor and recognize that the way we treat each other is the cornerstone of our integrity as a country. Human rights begin close to home.

Where, after all, do universal human rights begin? In small places, close to home—so close and so small that they cannot be seen on any maps of the world”

Eleanor Roosevelt

Take Your Pants Off

I saw the blood wash over our then 14-year-old son Wyatt’s neck, face, and ears. He turned to me wide-eyed with that look of horrified-awkward-embarrassment that is all too common for teens. That same look is often directed at me — due to some unwitting parental offense. I had a rare moment of Mom glee because I had been in his shoes before.

His reaction was understandable. We were at the orthopedic doctor for his repeated knee supplication. A painful yet common condition in adolescence where the kneecap moves out of place during impact exercise. The doctor assured us that the testosterone coming his way due to puberty would be the best treatment plan. For boys, testosterone is nature’s hormonal elixir for strengthening and tightening the joints, tendons, and ligaments which in turn supports their growing muscle mass. Contrastingly, girls’ tendons and ligaments loosen with the onset of puberty. This is the female body’s way of preparing for childbirth. Knee supplication for female tweens can be quite problematic and painful. I digress with the single purpose to point out that this is another example of why women have to work harder for muscle definition (insert mic drop here).

Wyatt’s real pain at that moment was due to embarrassment and surprise. After a pleasant initial conversation with the Orthopedic surgeon, he was unceremoniously asked to stand up and take his pants off. A very reasonable request given we are at a Doctor’s office, but, there’s more to the story.

On my first visit to this same Orthopedic clinic after tearing my meniscus in our second month of moving to Zurich. I hobbled into the Doctor’s examination room without realizing it was in fact, an examination room. It was a spacious room with a simple elegant design. Pristine white walls, big windows with ample light filtering through. The furniture was a mixture of light wood and clear glass with clean lines. Two minimalist chairs sat behind a gorgeous glass desk that was home to a state-of-the-art Mac monitor with a small sleek keypad. Miraculously, the power cords were tied with a uniformity that only the Swiss can achieve. The office walls housed no anatomy posters or framed diplomas. Only a single minimalist screenprint adorned the west wall. The only other decor hinting it was a medical office was a small-scale anatomical human leg model that sat on the paperless glass desk. Off to the side sat an examining table that looked of Scandinavian design. Quite a contrast from the huge clunky American exam tables with their odd drawers on the side, built-in ladders with steps that no adult foot can fit on, and the cumbersome roll of cootie tissue paper that buffers your behind from the pleather. It’s a futile buffer because the minute you sit on it — it twists and tears. This exam table was so remarkable by its utilitarian elegance that it was unremarkable – my eye initially passed right over it. The same must have been true for our son.

The waiting room offered water bottles (still or gas), fresh-cut flowers, and a selection of glossy European magazines to peruse. All of this elegance and civility puts patients at ease. It felt as though I were going in for a spa treatment. There’s no rushing about. The waiting lobby is calm because the norm isn’t to cram the appointments in one after the other. When my doctor rose from his desk to retrieve me from the lobby, I didn’t know he was an actual doctor because I was so accustomed to a nurse or medical technician guiding me to the exam room, telling me to take off my clothes and sit on the massive aforementioned exam table only to wait on 30 minutes disrobed and cold until the doctor knocked and entered the room.

During my visit, when it became obvious that the man retrieving me from the pleasant lobby was in fact, the doctor. I joined him as he invited me in to sit down on the other side of his lovely desk. He asked me where I was from and if I prefer he spoke English, Swiss German, or High German. I explained in my very best bad High German that while I was new to learning the language, medical terms were still quite difficult for me to comprehend. My pride got the best of me – all German was difficult for me to understand, but given the circumstances, I was feeling more sophisticated than usual, so I bent the truth.

Both my son and I had very similar experiences up until this point at our respective appointments. After being welcomed into the aesthetically pleasing and disarming office, an initial conversation ensues about the presenting medical problem. It felt more like a cordial meeting than a doctor’s appointment. At my son’s visit, the doctor sipped a cappuccino in a gorgeous clear glass that showed the boundary line where the espresso and steamed milk met. The doctor was warm, spoke perfect English, and listened intently as my son shared the specifics of his recurring knee problems. Then, after a few follow-up questions, the Doctor said,

“OK, take your pants off.”

Cue the horrified-awkward-embarrassment look at the beginning of this story. There was a slight hand motion from the Doctor to go to the exam table just a few feet away. It was now evident that it was indeed an exam table. The doctor stayed at his desk. Wyatt sat frozen staring at me. I nodded (glee still hidden) and motioned toward the exam table. Wyatt rose from his chair and took two steps walking backward so as not to turn his back to us. He began to pull down his athletic pants in super slow motion. His affect appeared to be a combination of uncertainty and a frantic search for a bathroom or screen to hide behind. When he realized – this was it! Disrobing commences now! He pulled his left side down and then a little more on his right. And, so on and so forth until his pants were at his ankles and he looked faint. At this point, his humility getting a workout — I offered him some help and said, “I’ll take your pants and you can get on the table now.”

This scenario isn’t unusual.

I have talked to many of my American ex-pat friends living here and all have shared similar funny stories of their first Doctor visit in Switzerland. The scenario is mostly the same: clean, simple, aesthetically pleasing offices, an organized and tranquil lobby, a cordial medical conversation with the doctor, followed by an instruction to disrobe right then and there. Often, with whoever is in the room with you. I had a procedure where I was given in a steroid shot for my knee and the medical technician and Doctor were standing in front of me as I disrobed for the shot. The same for massages and physiotherapy. Just take your clothes off and get over it, dammit!

I’ve come to my own hypothesis about how this cultural difference plays out in a medical setting. It goes something like this… Europeans, in general, aren’t very modest when it comes to nudity. And, the Swiss are incredibly practical and timely, so perhaps the two norms together mean that the extra time to have each person disrobe in private for five to ten minutes is impractical and obviously, unnecessary!

Live Your Jam Update

I hope this post finds everyone rested and well after summer. For my friends in the Southern Hemisphere – spring is coming!

I am writing to give you an update. Four years ago this month, I launched Live Your Jam with a mission to help more people lead fulfilling lives. I am still as passionate about the mission today as I was in 2018. I was inspired to help more people — not just those in organizations. My plan was to scale Live Your Jam by holding workshops, and selling content, and services to have a broader impact. For four years, I didn’t sell any services or hold any workshops. That’s quite a track record. Clearly, not my Jam!

In the past three years, I’ve slowed the pace of my work and personal life – mostly due to our family’s move to Europe. The change has allowed me to experiment with what fulfills me and also become more mindful of how I spend my time.

I now work part-time in my consulting and coaching practice. The “extra” time I have is spent in nature, writing, and cooking. These restorative outlets feed my soul and give me more energy and focus, which has improved the quality of my work in helping leaders and their teams.

The integration of working less with other creative pursuits has been profoundly insightful. My ego has tried to sabotage my fulfillment with zingers like, “Are you living up to your potential?” or “Are you playing life ‘small’?”  Luckily, I know that the thoughts in my head – are just thoughts and my mind’s attempt to keep me away from my whole Self. To be fair, I do think that there are times when we need to challenge ourselves and step into our full potential – as well as times when we keep ourselves small out of fear. In my case, I am happy with this change for now. So, I continue to notice these self-sabotaging thoughts and then let them go.

This leads me to share that my Live Your Jam website will be a home for my writing. I’m going to give myself permission to write whatever I want. In the past, I have written with the intention to provide people with tools and actionable steps – things that have worked for me or I have learned via my amazing clients. Because I’m so passionate about living a life where we each use our unique gifts – it’s safe to say Jam themes will remain dominant. I will send out digests of my writing periodically through this email list for you to peruse or not! Feel free to stay on the list if the change sounds appealing or you can unsubscribe at any time.

Fulfillment is a personal journey that is ironically found in each moment. I wish you all many moments of Jam.

Blessings and light,


Coming Home

We returned this week to Switzerland from five weeks in the USA. Our summer was focused on family and practical matters. My mother-in-law passed away in the spring at the age of 89. She lived a full life and passed peacefully in her favorite chair. We are happy for her. 

My husband is an only child so the responsibility and honor of her funeral and clearing out her home fell to him. He rose to both occasions beautifully. The funeral was a loving event. It was wonderful for our two boys to hear stories about their Grandmother from others – enlarging their perspective of who she was as a person outside of her role as Grandma.

Clearing out her home of 50-plus years was both challenging and sweet. The challenge was the sheer volume of things collected; some forgotten, some cherished over a lifetime. There were dumpsters involved, countless trips to Goodwill, boxes and boxes! of book donations to the local library, and saving or shipping sentimental items to other family members. The sweetness was found in treasures like old passports – Pat was a world traveler and had visited more than 20 countries long before I met her. Our teenage sons enjoyed the different currencies she collected from her travels – many no longer in circulation. 

I was able to break away to fly across the country to visit my 93-year-old mother who was staying with one of my brothers and his sweet family. My time with them was grounding and fulfilling. Living in another country with a different language and distinct culture often feels like I inhabit two different worlds. The experience has sharpened my ability to be present because I realize that time with people I deeply love is rare. 

Air travel with a dog is full of complexity but given the length of our trip, we took our dog, Chester. If there was an award for the most well-behaved and optimistic traveler – Chester is a shoo-in. There are a lot of humans who could learn from Chester. He traversed the two continents with ease – 6,800 miles/11,000 kilometers one way. His presence on this trip provided a sense of stability that we all craved amidst the chaos of boxes, piles of organizing belongings, and the dwindling seating and sleeping choices due to furniture donations. He also gave our boys a sense of duty. There are coyotes on the small island my mother-in-law lived. And, Chester’s size while perfect for flight travel is also perfect coyote prey. Our boys kept a watchful eye on him during walks and in Pat’s beautiful backyard that abuts the forest.

Our two ginger cats remained in Switzerland under the care of a kind and gentle Ukrainian refugee. It was a win/win for all of us. Five weeks is a long time even for independent indoor/outdoor cats to be without their people. We have been home five days now and the cats have barely gone outside. Instead, they prefer to sit next to any one of us and soak up the touch and love they dearly missed. As I write, a feline is laying on my arm unencumbered by the up and down movement of my typing. He’s just happy to be with me. I feel profound love and empathy for our cats. I recognize the fragility and preciousness of their dependence on us and our connection to them. 

As I headed out to the grocery store to re-stock the refrigerator after the 25-hour door-to-door journey. I kept the meal plan simple – a salad. At self-checkout, I realized I forgot to get a cucumber. Tired, I decided not to go back to the produce section on the other side of the store. I paid for my groceries, took three steps toward the exit, and glanced at the self-checkout station next to mine. There sat a lone cucumber! I immediately laughed out loud! I looked around to make sure it didn’t belong to anyone, paid for it, and said a sincere prayer of thanks.

I am blessed to return to a place and life that I love. I am humbled that I also am able to leave it for long periods to connect to people I love. I also see the Universe’s amazing sense of humor to bring us cucumbers just when we need them most.

Don’t Buy the Lie – You are NOT what you Earn.

When we moved to Switzerland from the USA three years ago, I changed from working full-time to part-time to help our family make the transition to a new country.

I help people for a living and am fortunate that my work is my life purpose. Even with a deep connection to my work, I really enjoy working part-time. For the time being, I’ve decided to keep it that way. I don’t have the stress that I had before being a working mom. Working less allows me to be more present for my family and myself.

So, what does the thinking mind do when life is calm and happy? It conjures problems. To prove my point, I recently said to my close friend Alexa, “Maybe I should work more because Rob (my husband) has most of the financial burden. If I worked more, I could share that responsibility.” Alexa spat out her tea. (This is exactly what a good friend should do when you say something ridiculous.)

Alexa replied, “Who will share your burden of groceries, cooking, feeding and care of animals, kids’ schedules, laundry, social director…. shall I go on?” It’s true. My husband’s career is very demanding and hasn’t allowed for the flexibility mine has. I am the engineer of our family’s Operating System: Coder-In-Chief, responsible for all upgrades and bug fixes.

So, why with a full plate of responsibilities was I questioning my contribution? I had to ask myself, “Do I really believe my domestic contributions and responsibilities aren’t as valuable as a working parent?”

There is a fundamental belief in our society that says, WE ARE WHAT WE EARN. This question is not foreign to stay-at-home parents, teachers, nurses, healthcare workers, and countless other roles in society that are critical but not well-compensated.

When I was working full-time in the USA, I had a firm belief that domestic contributions in a household were as important as financial contributions. My belief was tested as my financial contribution diminished.  We’ve all had that happen. We hold an opinion or belief about something and then we have a direct experience (new data) that informs our opinion or belief and with it brings a new perspective.

Whatever your contributions are to society, don’t buy the lie. You are not what you earn, you are so much more.

Our Souls are Connected to the Divine Through Nature

This is a poem by David Wagoner that really speaks to our connection to the earth. I believe Earth (Nature) is one of the portals we have here on earth to God, Divine, Source.

It’s a particularly tough time in the world right now. We are all still recovering from two years of the pandemic and easing into our daily routines again. Many of the old structures and ways have been dismantled causing change and confusion. We need these old structures and those who lead them to change. So, while this is positive — it is a transitory and unsure time.

This poem offers a beautifully simple solution for when you feel lost or disconnected. An openness to being present with what is around you through breath and awareness of nature around you.

There are many things around us that are direct portals or sources to the Divine. But, other examples are poetry, animals, and music (especially classical).


Stand still. The trees ahead and bushes beside you
Are not lost. Wherever you are is called Here,
And you must treat it as a powerful stranger,
Must ask permission to know it and be known.
The forest breathes. Listen. It answers,
I have made this place around you.
If you leave it, you may come back again, saying Here.
No two trees are the same to Raven.
No two branches are the same to Wren.
If what a tree or a bush does is lost on you,
You are surely lost. Stand still. The forest knows
Where you are. You must let it find you.

— David Wagoner

Reflect upon 2021 to Set Your Intentions for 2022

I always allow time over the Christmas holidays to reflect on the past year and set intentions and goals for the year ahead. 2021 was a tough year for many – myself included. 

I have been procrastinating on this year’s reflection practice. Like an awkward conversation I don’t want to revisit or a painful memory that is still too tender to process, I prefer to jump into 2022 without looking back. Yet, I know as blissful as avoidance can be – integration of “what is” is a better teacher for “what is” to come.

Here are a few of my hardwon insights from 2021.

  • I have too many shoes and seem to struggle using the last quarter bottle of shampoo. (We moved locally in December – forcing an inventory.)
  • When you encounter unscrupulous bullies in life. Don’t back down; but also don’t give them your mental and emotional energy. Place your energy on the light – the people whom you respect, share your core values, and are blessed to call a friend. Thank you to all my friends – you know who you are.
  • Don’t be afraid of endings. The prospect of change may be uncomfortable, but embedded in every change is the opportunity to create something new and better suited to where you are at that point in your life.
  • 7-8 hours of sleep each night and taking a brisk walk outside every day are gifts that are never to be taken for granted.
  • If the people in your family are healthy and happy two years into a global pandemic, you are beyond blessed.

How did I arrive at the insights I shared above? There are many ways to practice reflection. We can answer specific reflection questions, or use different lenses or perspectives from which to reflect on a situation. 

Depending on the year, I mix it up. For example, since 2021 was challenging, I wanted to look at the lessons learned. I took the biggest challenges in 2021 and then asked a follow-up question, “How did I overcome these challenges?” And, from there, I derived insights. Also, since the global pandemic is still ongoing – here is a link to questions that look through the lens of the pandemic. 

Reflection Questions for 2021

  1. How would I describe 2021 in just 3 words?
  2. What were my biggest achievements in 2021?
  3. What were my biggest challenges in 2021?
  4. How have I developed as a person in 2021?
  5. What can I leave behind?
  6. What can I take from 2021 into 2022?

You can also set your intentions for the year. Intentions are more overarching than goals and are focused on your inner relationship with yourself. Identifying your intentions can help you live your life with meaning and purpose. 

Intention Questions for 2022

  1. What are 3 words that I want to describe my new year?
  2. What do I need to be my truest, authentic self?
  3. In which areas do I wish to grow?
  4. How do I want to feel on a daily basis?
  5. How can my work positively impact others?
  6. What is my ‘why’ behind the way I show up in my work?
  7. How do I become the best version of myself in my work?

With love, light, and a little help,


Feeling stuck in life? Help is here!

We all get stuck in life; it happens. Knowing when you are stuck and how to get unstuck is key to leading a fulfilling life.

If you ask someone today what they want out of life, the majority will tell you that they want to eat at a restaurant again! Joking aside, they will say they want to be happy. If you dig deeper into what they mean, they’ll tell you that they want to feel good and be at ease.

Sometimes, we aren’t at ease, and feeling good is elusive. Our work or relationship once-thriving can become unsatisfying. Over time, if dissatisfaction persists, we can feel stuck.  

What is the definition of being stuck? It’s the feeling of being not where we are supposed to be. It can also feel like persistent overwhelm or painful dissatisfaction with the current state or situation.  

Being stuck can be tricky. To help navigate, here are three common ways we get stuck and remedies for each:

Self-Created Stuck

Self-created stuck is what Buddhists call suffering. Suffering is part of life. A loved one dies and we hurt deeply. The pain of them being gone is real. This type of suffering is part of the human condition. I’m not talking about that kind of suffering; I’m talking about the kind we create ourselves.

The good news is that Self-created suffering is avoidable. It is the mind’s way of not accepting what is. For example, when you deny or don’t accept that something is painful, you create suffering. Or when you expect something to be different than what it is — you create suffering. Let’s look at an easy example. You are in a work meeting and your idea for solving a problem falls flat with your colleagues. You are invested in being right — you feel disrespected and angry that your solution was overlooked. Instead of acknowledging your feelings, you tell yourself it was no big deal. Oh, it doesn’t stop here! You then begin to spend time thinking about how your colleagues’ solutions were terrible! You also create a narrative about how no one listens to you and all the extroverts at the meeting suck up all the time. It’s like a mind map of negative thinking to cover up accepting what happened! This is needless suffering. 

Your Inner Purpose is to Awaken It’s As Simple As That

Eckhart Tolle

Remedy for Self-Created Stuck…

Accepting and acknowledging your uncomfortable feelings is crucial. So many times, we brush away uncomfortable truths only to inadvertently give them more power over us and steal our peace of mind. 

Instead of becoming the central actor in your own self-created narratives. Use your observing mind to watch your thinking mind and immediately create distance between the narrative and your true Self. You’ll notice that you are not your thoughts and often, the scenarios you have created keep you from peace. 

Comparison Stuck

This is another flavor of Self-created Stuck. Because it’s so potent, it deserves its own distinction. I have my own powerful personal experience with Comparison Stuck. Years ago, I attended a conference in my field of Organizational Psychology.  The field is broad and this particular conference focused on an area that I don’t have a lot of experience in or obviously, proven skill!

For two days after the conference, I felt anxious. I was feeling low and began questioning my competence as a consultant. Luckily, on day three, I had an insight that if I had not attended this conference, I would not be so miserable. Not that I shouldn’t have attended the conference, but literally, that I allowed it to change me. My consulting ability hadn’t changed in those three days. But, how I was thinking about myself did. I was comparing myself to others who specialized in an area that was not a keen interest of mine. I was creating my own suffering. There’s a saying in yoga, “Stay on your own mat, in your own practice.” This means that everything outside of your mat has nothing to do with you, so don’t give it your energy. 

Remedy for Comparison Stuck

Stay on your own mat! Don’t look at the person next to you doing the handstand or super-flexible twisty pose.When you compare, you surrender your peace of mind and what makes you unique. Just focus on your own skills, passion, and personal goals.

Dissatisfied Stuck

If your health, relationship, business, job gets stuck, it becomes a pressure point. These key areas are part of your identity, so it’s understandable you can suffer when they falter. 

Everyone has real challenges in life that require them to face adversity, make changes, and sometimes surrender to the illusion of control. For example, your relationships are constantly evolving, and sometimes, you resist the evolution or your partner does — and you feel stuck. Your career or job may have periods where you feel static or uninspired. And, if the block persists you can suffer.

How to Remedy Disassified Stuck

A key starting point for any “stuckness” is curiosity. Being stuck can feel confusing and frustrating. And, often in your haste to release the pressure, you can make some bad decisions. These are what mid-life crises are all about. People become stuck, feel pressure to change something and they change their external environment; not their internal one. Resist the temptation to push on any rock, pull any lever. Be curious about what is going on with you.

“Between stimulus and response, there is a space. In that space is our power to choose our response. In our response lies our growth and our freedom.” 

Viktor Frankl

Calmly and curiously delve into that stuck point. Sometimes, the way will be difficult. You are not alone! Take care of yourself and invest in a therapist, coach, or support group. Read books that inspire you or advance your understanding of your situation.

At the beginning of this piece, I said that knowing when you are stuck and how to get unstuck is key to leading a fulfilling life.

Fulfillment means you see and experience your life as an adventure. When setbacks occur,  you don’t let them stop you – you work through them.

Do not succumb to the resistance that can accompany hard-won growth. Life is dynamic and ever-flowing and sometimes, you get stuck. But, the tools you learn to get back into flow — as well as what you learn about yourself — are truly invaluable.

Martin Luther King is the answer to America’s problems.

I began writing this very post on Sunday, January 3rd. I was filled with hopeful energy as I am every new year. For the last twenty-five years, I have used simple traditions for my personal development to review what has transpired over the last 365 days and to be intentional about the year ahead.

Traditions like a new year journal combined with a thoughtful read of the previous years’ entries. It never ceases to amaze me that seemingly separate events, when viewed in broad perspective, are inextricably linked. 

I also use reflection questions to view the year from different perspectives. This year, I created a new set of reflection questions that are tailored to the extraordinary circumstances we faced in 2020. I give my year’s names or themes that are symbolic of my intentions for the year.  I do the same when reviewing the year, too.  It’s a simple plan vs. actual exercise that keeps me honest.

The variance in what most of us planned or intended for 2020, and what actually happened — was like a chasm. And, it was no surprise that as I began to review my personal experience of 2020, it mirrored the external environment.

Simply put, 2020 was a year of extremes. It was about breaking down old structures and ways of being that no longer serve us.

And for many of us, the more we clung to those old structures and old ways — the more difficult it was to navigate 2020’s many trials.

The world saw the devastating video of George Floyd take his last breath pleading for his life as it was mercilessly taken from him by a police officer. America is a country of structural racism. Life, liberty and the pursuit of happiness is largely reserved for white people through the intentional suppression of people of color. Our dominant two-party political system is a zero-sum game. Dualistic thinking of either/or, left/right, right/wrong, personal attacks, and lack of respect is the norm, not the exception. The constant news cycle that Americans ingest daily is owned by capitalistic corporations with profit first agendas. COVID-19 preyed upon America’s poor, old and disenfranchised while our precarious and enigmatic health care system teetered.  SO MUCH PAIN AND SORROW 

Like many of us, I searched for the bright lights.

The courage and dedication of the healthcare and essential workers who tirelessly worked for all of us; even the fools who eschewed masks. The seeds of listening and learning of white and privileged Americans as they were outraged and moved to become involved in social justice change for their fellow black Americans. The respite in air pollution and carbon emissions due to less air and car travel. The agility of small business owners who pivoted to serve their communities and employees. For the lucky ones, to work from home and have more family time. A break in the mindless busyness Americans have become addicted to. Record Voter turnout. A newly elected administration that reflects America’s core strength – our diversity. New ways of working and creating. And, all the furry-friends who relished being with their humans around the clock. SO MUCH GRATITUDE. 

On January 6th, 2021, as I was finishing my final edits on this piece, I watched, along with the world, an armed-insurrection at the US Capitol.

An attack on US democracy at the prompting of the sitting President. The final act of our incendiary President’s refusal to accept losing a fair and free election. While it is true, our democracy had regressed before 45 took office, he was the accelerant-in-chief. What has emerged to date is a disturbing reality and, we clearly haven’t hit bottom yet. Many of those old structures while wobbly are still standing. Some structures need to be abolished and demolished. Some need to be remade, reimagined, or reconfigured. There is so much work to be done. 

Today is a day in the US that we honor and celebrate the life and legacy of Rev. Dr. Martin Luther King. MLK is such an inspiring leader, teacher, and healer. It was hard for me to feel despair today as I have since January 6th, when reading again what MLK sacrificed for equality for all in the US. He lived and died for his core values. It was this realization that snapped me back to action.

My intention for 2021 is to put my values into action.

In order to live your values, you need to first define them. Your values are your foundation as a person, guiding your actions and your decisions. I have included a Values Finders Tool to help you identify your values, as they can change as we age. It’s a great exercise to do alone or with loved ones. Included in the Values Finder tool is an action plan to get you started. 

We all need to take part in creating new structures that support us all – not just the privileged.

We all need to be selective about the media and information we ingest.  We need to use our talents and gifts to make the world a better place.  We need to put our values into action just like MLK.

“Even though we face the difficulties of today and tomorrow, I still have a dream. It is a dream deeply rooted in the American dream. I have a dream that one day this nation will rise up and live out the true meaning of its creed: We hold these truths to be self-evident, that all men are created equal.


Reflection Questions for 2020 through the Pandemic Lens

2020 was a year like no other.  The typical set of Personal Reflection Questions I created years ago to conduct a yearly review, simply won’t do. COVID-19 was a game-changer. And, before we leave it in our dust, it’s important to reflect on how we navigated a year steeped in extremes and unprecedented change. 

Here are a set of pandemic-specific personal reflection questions for 2020.

  1. How would you describe 2020 in just 3 words?
  2. What went well?
  3. What connections did you find yourself grateful for in 2020?
  4. How did you foster resilience? 
  5. What new habit are you most proud of?
  6. What old habit do you need to free yourself from?
  7. How has the pandemic changed you? 
  8. How did you handle the lack of control that 2020 brought?
  9. What did you do this year that you NEVER want to do again? 

Once you have had time to review 2020, then you can move into goal-setting. I recommend reading this inspiring article about people who have built better habits to help them achieve their goals. The article is written by James Clear who is a goal-setting guru. 

Why Worry doesn’t work.

I had the pleasure of hearing Jack Kornfield, Buddhist teacher, and author, share a Buddhist parable about worrying.

The parable…

Three monks go for a walk—one wise, old monk and two younger disciples. The older monk points at a large boulder and asks his disciples, “Is that boulder heavy?” The younger monks reply, “Of course, that boulder is heavy!”

“Indeed, that boulder is heavy” says the old monk, “but, only if you pick it up.”

The boulder is a metaphor for worries. Big, heavy, hard to lift, and even harder yet to carry. Still, we bend down to pick up the boulder and lug it around with us all day. To worry is exhausting.

Our brains are wired for threats, so it’s no wonder we are prone to worry. The early thinking mind originally focused on survival still needs a job in today’s modern world. So, it relentlessly searches for problems to solve. Most of which pose no real danger. Yet, now in our sixth month of a pandemic and a lot of unrest in the world, many of us are in worry over-drive.

To stop worrying is difficult, but not impossible. There are some practical steps we can take to allay worry.

What is a practical step you can take when you have a worry?

Identify actions that are IN YOUR CONTROL. Let’s say the worry is that you’ll lose your job during the current economic downturn. What can you do?

  • Update your resume
  • Keep your networks “warm” (ie., reach out to them regularly)
  • Peruse job sites
  • Let close friends or colleagues you can trust know that you are always open to other opportunities
  • Connect with recruiters or influencers in your chosen field
  • Continue to perform and do your best at work
  • Exercise to help release stress
  • Talk to a friend or seek therapy

Once you have taken actions within your control…


Do not pick up that BOULDER! Kornfield suggests that after you take action on what is reasonably within your control, you can give the worry away to a higher power: Buddha, God, Universe, or some symbol of love and peace to hold for you. You write the worry down on a slip of paper and place it on a home-made altar to hold — symbolically releasing you of the burden.

Then, go about your life….

You took action within your control, but the worry resurfaces again in your mind. So, what next? There is only one way to move from worry to peace.

Presence is when we return our attention to what is happening to us now.

An example of how to be present…

Let’s say you are worried about an older loved one falling ill with COVID-19. Your mind thinks through a litany of scenarios — your loved one is exposed, gets COVID, hospitalized, etc. The worst-case scenarios are vivid, but you can choose presence over worry. Here’s how:

  1. Become aware that you are worrying. As you think, you become aware of your own thinking and observe your thinking with non-judgment.
  2. Return your attention to the present moment. Put your attention on what is right NOW. You are sitting in a chair. You notice the breeze coming through the window feels comforting.
  3. Stop for a moment. Notice that in the present moment – everything is okay.
  4. As your mind wanders again, without judgment bring your attention back to the present moment.
  5. You can also try a mantra to repeat such as “All is Well” and as you repeat the mantra, focus on your breath. You will notice immediately you will feel calmer and grounded in the present moment.
  6. Rinse and repeat.

The more you practice the skill, the better at it you will become. If you are interested in learning more about presence go to this post.

The practice of bringing the attention back to the present moment is called mindfulness. Once you start to practice mindfulness, just begin to notice how you feel in those mindful moments versus the moments where you let your mind focus on worry. (Hint: The present moment feels more expansive and peaceful.)

Mindfulness is the practice of calling the thinking mind back to the body so that the two become as one in the present moment.

I hope these two strategies help. To recap on how to let go of worry:

  1. Doing what’s in your control around the concern and then, let go.
  2. When the worry comes into your mind, return to the present moment.

Here are some of my favorite quotes about worry!

If it can be solved, there’s no need to worry, and if it can’t be solved, worry is of no use.”

Dalai Lama XIV

Worry pretends to be necessary but serves no useful purpose.

Eckhart Tolle

The psychological condition of fear is divorced from any concrete and true immediate danger. It comes in many forms: unease, worry, anxiety, nervousness, tension, dread, phobia, and so on. This kind of psychological fear is always of something that might happen, not of something that is happening now.

Eckhart Tolle

The meeting of two eternities, the past and the future… is precisely the present moment.

Henry David Thoreau

Living in the present moment means letting go of the past and not waiting for the future. It means living your life consciously, aware that each moment you breathe is a gift.

Oprah Winfrey

Don’t pick up that boulder! Choose the present moment and enjoy all the extra energy you’ll have when you make the conscious choice not to worry!

Love and light,

Our First Year In Switzerland – For This I am Grateful

Our family just celebrated our first year of living in Switzerland. We are first-time expats. So as far as modern-day continental transitions go, I have no frame of reference.  But, my life experience and hard-won mom-skills tell me we are all thriving. 

Before I jump into another year, I review what worked and what didn’t so I can consciously create anew. I do these “new year” reflections all the time. It’s a formal effort to make the most of life or Live Your Jam.  Reflection also allows me to look at how I rolled with life’s twists and turns because most of what we think we can control is an illusion anyway. (I know. Bummer.)

We all experience many new years throughout a calendar year — job, wedding, birthday, lifestyle change, etc. Go to this link to get an idea of what questions you can ask so you can perform your own review.   

My gratitude in 2019 for the opportunity to move from the United States to Europe, now in 2020, has blossomed into daily blessings. And, while I thought we would enjoy living here; we are falling in love with this efficient and enchanting country.  So, in the spirit of what is working…here’s what I’m grateful for this past year living abroad.

“Acknowledging the good that is already in your life is the foundation for all abundance.”

Eckhart Tolle

Our welcoming Swiss neighbors

The Swiss aren’t an extroverted culture as a general rule, but our neighbors did not get that memo. All of our neighbors have been welcoming and gracious. One year later our relationships with each of them have grown naturally due to a mix of openness and mutual interests. Our children play together, some of us hike in nearby woods, some of us ride bikes together and all of us enjoy seeing each other. We have a real sense of community in our Swiss hood. We left a neighborhood in California where all the children played together on the street and the adults genuinely liked one another. I didn’t expect to create a similar experience in a new country. For this, I am grateful. 

The multi-lingual Swiss

In Switzerland, there are four recognized languages (German, French, Italian, and Romansch) We live 8 miles outside of Zurich (north-central region). Public school here is taught in German. But, most Swiss speak Swiss German which is a dialect, (not a recognized language), at home, and to one another. French is the spoken language in Western Switzerland (French Region) and, Italian in the Southeast (Italian region). Romansch is spoken by the largest canton called Graubünden (Southeast). 

If all of this is a bit dizzying because there are so many languages for a country with a population of the state of Virginia. I’ll break it down. In my experience, most Swiss speak at least two of the above-mentioned languages or dialects. 

To my delight, many Swiss speak English and enjoy speaking it. I thought the language barrier would be a real challenge and it is not. Recently while out hiking, I attempted to communicate in German (about my dog) to a fellow hiker. She listened patiently, and replied in English, “It’s okay, speak your language.”  This is not unusual. Often, if I begin a conversation speaking German, the Swiss will respond, “What language do you want me to speak, German, English, Italian?” My family teases me that my German is so bad that the Swiss simply can’t bear to hear it and that’s why they graciously offer another language. I think there is some truth to that! 

The Swiss, understandably, appreciate it when an Ausländer tries to speak their language. For me, it’s a sign of respect. A law was recently passed that foreigners have to pass an A1 Level German class to help them integrate. I agree! And, luckily, I have some cushion while I’m learning because the Swiss, who are fluent in many languages, also enjoy speaking English.  For this, I am Grateful. 

Our sons’ school

School is an anchor for families — especially those in transition. Housing, commute, and many other life decisions are based upon schooling. International schools, like the one our sons attend, focus on creating community and making you feel like you belong. Students and parents are a part of an integration process that is well-thought-out throughout the year; not just at the beginning. Students are required to learn German so they can integrate into local communities. And, for parents, there are so many clubs to join and create community. When home learning began due to COVID-19 just seven months after school began, our boys mentioned many times how much they missed seeing their school friends and teachers. For this, I am Grateful. 

Slower pace

It’s only natural the pace of life slowed due to our move. It takes time to rebuild. In our case, instead of trying to re-create the life we had in the US, we decided to ease into our new life to see what unfolded. Our kids didn’t join sports teams, we didn’t pressure ourselves to make friends, and I didn’t pressure myself to get new clients. All this equals less rushing about and more time together. There are cultural differences that helped, too. Eating out is an exception, not a rule in Switzerland. So, there are many more family meals and time to be together – even before the pandemic. I was able to implement many of the practices from my two favorite fields: psychology, and spirituality. I have been able to consistently meditate, practice mindfulness in nature, or even while I’m cooking. The slower pace coupled with the daily practices of freeing my mental mind has allowed me to access my creativity.   

I think it’s the same for many of us. We have all become so attached to being busy, that our creativity is stymied. You can see the impact of the slower pace in the creative outputs of those of us who were fortunate enough to be healthy and quarantined. There is space to remember and relearn ways of creating that were left behind as life got too busy. Leadership Development expert Manfred Kets De Vries says, “The unconscious mind needs enough time to wander, pursue fantasies and assimilate information collected from diverse sources. When we engage in activities that make us relaxed and happy, dopamine is released in the brain. This neurotransmitter helps the mind to wander, activating the creative process.”  For this, I am Grateful.


Switzerland is known for a world-class transportation system; it is a reputation well-deserved. We have one car here and are rarely in it. We ride trains, trams, funiculars, buses, boats, gondolas, ferries, cable cars, T-bars, and chair lifts regularly. Our boys take the train to and fro school — it’s an easy, efficient, and safe seven-minute commute. Transportation really does run on time – we call it “Swiss Magic”For this, I am Grateful.


The natural beauty of Switzerland is astonishing. In the summer, the blue-green alpine lakes shimmer and reflect the mountains that rise up from the ground. In the winter, the snow-capped Alp peaks etch a silhouette that is breathtaking.

We wondered when we first moved here if we would become presumptuous with Switzerland’s beauty — we have not. Nor do our hosts. I see the smile on the old Swiss gentleman’s face as he sits on the bench looking out into the fields of yellow rapeseed with a backdrop of mountains illuminated by sunlight. Depending on the time of day it seems as if you can touch them. Truly Awesome. Feeling small in the face of nature, while perhaps fleeting and hard to explain, helps us all feel a part of something bigger than ourselves.

What’s even more awesome than the natural beauty of Switzerland is the country’s relationship with it. Nature isn’t just to be admired, it’s to be explored. If there’s water, you swim, paddle, float or ride on it. If there’s a mountain you climb, ski, sled, bike, or ride it. It’s the keen accessibility to nature that is a marvel here. The Swiss invite you to nature to explore, enjoy, entwine, and esteem.

The Swiss love dogs

They are welcome almost anywhere: restaurants, hotels, transportation, and nature trails. Along with the privilege comes the responsibility that dogs are trained, registered, chipped, and owners abide by the leash laws specific to each canton. Chester, who meets all these practical criteria, has been welcomed all over Switzerland! For this, I am grateful.


July 4th, the US celebration of Independence is just two days away. Since we left the United States on July 1, 2019, it seems our divisions as a country have grown larger. We are a country embroiled politically in dualistic thinking which seeps in and poisons our humanity. On November 8, 2016, we elected a national leader that lives in an “us vs. them” world and has divided us further. The outcomes have set us back; there is no doubt. There is a vital revolution afoot for equality for black people in the United States that requires all Americans to demand action. 130,000 lives have been lost to COVID-19 due to an administration that claimed the virus was a hoax and blown out of proportion by political rivals.  There is much despair. But, there is hope.

We have a chance again on November 3, 2020. All Americans need to be more willing participants in our elections — at all levels. The United States has faced adversity before. It is my sincere hope that we can overcome again to fulfill our potential and promise of “with liberty and justice for all”. For hope, I am grateful. 

How to manage your fear during the Coronavirus pandemic.

World Health Organization experts agree that the spread of COVID-19 is going to get worse before it gets better. For those in the Western hemisphere, the threat is no longer far away in China. It is now at our doorstep. Taking aim at our beloved sports events, our hospitals, our schools, our tireless healthcare workers, police and even the US national treasure, Tom Hanks.

As recently as this weekend, like many of us, I was weighing travel decisions for spring break. Now, four days later, it’s clear a no-go is the only decision. Things are changing quickly. Panic is setting in and we need to manage our fear in order to get through this together.

Our brains are wired for short-term threats

Humans are wired to act on more present threats than the distant future. The thought of climate change is a far less threat to our brain than a baseball screaming at our head. There has been much written about the perils of the evolution of our short-term, problem-solving brain.

Now that the COVID-19 is a clear and present danger our brains are ready to go on the defensive. And, boy are we ready! First, we saw the supply of face masks depleted, then hand sanitizer, and now in some countries, toilet paper.  

8 ways to prepare and not panic during the COVID-19

Educate yourself. Find a credible source like the World Health Organization. Read up. Write down any questions you have and follow-up with your doctor, local public health office, local government, and school system for more specific information. Writing down your questions and getting answers is a much more productive way of dealing with them than letting them spin in your problem-solving brain. And, let’s face it, if there’s an absence of information, we tend to make up stuff, and it’s not usually positive. We are hardwired to see threats, not opportunities.

Limit your social media and news cycle time – If there was ever a time to put your phone down, it’s now. Especially if social media is making you anxious, confused, or irritated. (Wait, isn’t this every day? wink wink) There are many “health experts” on social media who are not qualified to provide information as well as their cousins — alarmists and pot-stirrers. Unfollow them for 30 days or forever. Your life satisfaction will improve drastically. Admittedly, I don’t have any empirical data to support that claim – it’s just a keen hunch.

Also, stay out of the endless media news cycle. It’s not healthy. In this information age, you can go to sites (online/on-air) when you need information. Take control and don’t let information be constantly pushed at you.

Lean into your fear. Remember Stuart Smalley from Saturday Night Live? (The hyperlink includes one of my favorite bits with basketball legend Michael Jordan). Stuart would replace his negative thoughts with a positive affirmation. This is a classic cognitive-behavioral technique. His famous affirmation when the thought occurred that he wasn’t good enough was,

“I’m good enough, I’m smart enough and doggone it people like me.”

Stuart Smalley

Stuart used a technique to replace negative thoughts with positive ones. While it is true that stopping a thought negative thought and reframing with a positive one is a strategy that can work. Over time, it can backfire on us. The way language works in our brains is that it is relational. Therefore, with repeated use replacing a negative thought with a positive one, the thoughts become associative and related. Meaning, our brains can equate a fearful or harmful thought to the positive one. While it’s an innocuous answer, try saying hot to yourself and then, pause. Wait for it! After the pause, often, the word “cold” will come to mind. This is the relational nature of how our brain learns language.

Instead, try leaning into your fear and defuse it. Let me explain. Many of us might experience “What IF” questions. “What IF my elderly father gets COVID-19, What IF my child gets it, What if we go somewhere and someone is infected.” What IF” questions are natural in life. But, when they become looping, repetitive, and drain our energy and focus, we need to make a change. Try this technique from Acceptance and Commitment Therapy which is rooted in research and mindfulness.

  1. Make a distinction from the thinking mind and the observing mind.
  2. Your thinking mind produces the thought, for example, “What if my 90-year-old father gets COVID-19?”
  3. Your observing mind then notices the thought. And uses curiosity. Why am I worried about this? The answer would be something like, “I love him and am afraid of losing him.”
  4. Even the act of noticing that thought vs. being in can bring you some relief.
  5. Next, thank your thinking mind for being concerned about your father. After all, it is doing its job.
  6. Give your fear a shape or a color. This will help defuse the fear. You might notice your heart rate reduces and the charge of the thought reduces. You might have to practice this a few times and it’s best to do it when you are really caught in the thought loop.
  7. If you really want to take action on the thought, write it down. Then, write out the constructive ways to address the legitimate concern for your father instead of swimming in the anxiety and fear. For example, you could write a letter letting him know how much he means to you, you can make sure he doesn’t have to go out for groceries, etc. These positive actions are often helpful, constructive and can remove our suffering. Sometimes, it literally just takes defusing the fear to release it. We give it less power by leaning into it. It sounds counterintuitive, but it works. Note: This technique works best when the emotion doesn’t match the facts. So, in this case, if your father is in a safe place, has food and is well-cared for and the fact is that he is at low-risk in his current situation and you keep obsessing that he is going to become ill, then, writing down the fear and making the actions logical is helpful.

Help Others – We are relational beings — our survival depends upon it. Help others who are in need and at risk. If you know of people who are in high-risk categories, drop them a note in their mailbox, InBox, or call them to see if you can run an errand for them. Make sure they are still in connection with others. Isolation can cause stress for humans and reduce the immune system. Set-up a daily time to talk to them on the phone or a free video service like Skype or Google Hangouts.

Be with your kids – Really. Spend quality time with your family. With the cancellations of events, schools, and adults working from home, use the time for positive connection. Play board games, draw, exercise, and answer any questions they may have. Limit their screen use, too – never a bad idea under any circumstances.

Go to Nature – Mother Nature is our best healer. She is the conduit to a feeling that there is something bigger than ourselves, and can change our brain by improving our moods. She’s a powerhouse! Plus, all that quality time with your kids is going to require a change of scenery. Especially if you have two active tweens, as we do. Take your kids out in nature! They might complain at first, but they always adapt and get into it. I’m still amazed at the hours our boys can spend skipping rocks or playing by the side of a stream. And, I’m equally amazed by how fun it is when I join them despite my inability to improve my rock skipping skills.

Practice Gratitude – Gratitude keeps the mind focused on the present moment and the beauty in our lives. During times of crisis, our ego wants to take over and worry about the future and wish for calmer times in the past. Keep a gratitude journal or at mealtime have each family member share something they are grateful for in the present moment. Not what happened yesterday, but something they are feeling or having right now. It’s never too late to teach young and old this simple mindfulness technique.

Practice Compassion – Elizabeth Gilbert one of my favorite authors and people I admire just posted a helpful reminder on Instagram:

“Overreacting to people overreacting Another form of overreacting.”

Elizabeth Gilbert Post on Instagram

Judging others is another way our ego keeps our identity safe, right. and in charge. Resist acting on the judgment. Notice it with the observing mind. And, then, put your attention on your heart. It always has the right answers. We don’t need our ego to practice compassion for others during this challenging time.

Stay safe everyone and remember to choose love not fear. Please pass on to anyone who might find these tips useful. Love and light, Ellen

Self-Care Sundays

Slowing down on Sunday…

is rooted in the Christian tradition. As far back as the second century, Sunday was a day of gathering to reflect upon Jesus’ resurrection. For believers and non-believers alike, Sunday has long been a day of rest and reflection.

Growing up outside of Chicago many years ago, our Sundays were reserved for family and church. And, depending on the time of year, watching the Chicago Bears.  My friend Coco, a true southerner, says that Sundays in the South are preserved for faith and football. My friend Dan from the SF Bay Area cooks large meals for his Italian family every Sunday.

No matter where you live or what traditions you honor, protecting Sunday as a day of rest has become increasingly difficult.

My experience is that Sundays in America have transformed into another day for productivity. There are countless reasons why this has happened: Kids’ sports are now commonplace on Sunday because unfortunately, most sports in the US occur outside of the school system. And, with children entering competitive sports at such young ages, weekends are devoted to their sports. So, Sunday is just another day to plan for and execute the extracurricular schedule. 

Many American families are dual-income. So, Sunday is a day to get caught up and ready for the week. Grocery shopping, meal prep, and laundry. Yay! Because many of us are always plugged in to work thanks to our smartphones, our minds often start churning prematurely in preparation for Monday – robbing us from our day off.

There’s more social pressure to be doing on Sunday. Everything is open and everyone is busy accomplishing things — who are we to chillax?

In the last few years, I felt my Sundays inching away. I often felt cheated because I wanted to slow down and resentful because I could not. Like many of my friends, I had taken to rising very early to squeeze in exercise before the commitments kicked in. Wait, was this Sunday? Because it looked an awful like like Monday — just less traffic. 

The idea to dedicate a day to slow down, spend quality time with our loved ones to BE and not DO is vital to our wellness. So much so that there’s a movement to reclaim Sunday. Have you heard of it? #selfcareSundays

Michelle Obama and Oprah prioritize Sunday as a day of Self Care.

Beloved Former First Lady Michelle Obama recently re-popularized slowing down on Sundays (#selfcareSunday) as a day for women to take care of themselves. Recently, Oprah is sharing her #selfcareSunday on her social media posts. Let’s face it if these two amazing souls are doing it — #selfcareSundays is a thing. Oprah and Michelle, like all of us, are yearning for fewer to-dos and a higher quality of life!

The Swiss know all about #selfcareSunday.

With its roots religious roots in Christianity, Sunday has been a day of rest in Switzerland for centuries. Only 38% of the population describe themselves as Roman Catholic, while one fifth doesn’t identify with any denomination at all. Yet still, Sunday is a day of peace and quiet for the Swiss. The majority of stores (grocery, consumer, services) and restaurants in Switzerland are closed on Sunday. That’s right, C L O S E D, people!

A popular Swiss saying is there’s no such thing as bad weather, only bad gear! Regardless of the weather, most Swiss are outside with their loved ones taking strolls, hikes, skiing, biking – anything outdoors with family. And, for those of us who love the outdoors, it’s our church – our connection with humanity, ourselves, and a higher power.

“In every walk with nature, one receives far more than he seeks.”

John Muir

While most of Europe has opened its doors to Sunday shoppers, critics call the Swiss tradition of no shopping on Sunday “outdated”, but, the Swiss carry on undeterred. 

With the stores closed and a culture that protects Sunday as a family day, I now have #selfcareSunday with little effort. Now that I am out of the pattern of a busy Sunday, I realize no matter what I am, I can create a Sunday that feeds my soul.

How to Create #SelfCare Sundays  – No Matter Where you Live.

  1. Know your values and if things don’t fit into your values say no to those things. I realize the source of my discontent on Sundays was that I was out of alignment with my values.
  2. Don’t be afraid to swim upstream. It’s not easy to go against your peer group. But, have the courage to take care of yourself and live by your values. Be an example for your kids.
  3. Say no more often. Read my dear friend and brilliant coach, Denise Green’s article on How to Say No with Grace, not Guilt.
  4. Limit your children’s sports activities. Children are over-booked these days and the amount of stress competitive sports is putting on their still-growing bones is well-documented. Considering joining teams for recreation, not competition.
  5. Protect your time. One of my coaching clients established “No Meeting Fridays”. He would only work on strategic and important issues on Friday and simply would not take any meetings. And, he stuck to it. We can all protect our Sundays, too.
  6. Plan ahead with your shopping and meals. With shops closed on Sunday, I plan our weekend meals on Thursday or Friday and make sure to have the ingredients on hand. I also don’t meal prep on Sunday anymore. The refrigerators are small in Europe, so, I just go to the store more often. It’s a trade-off, but I have my Sundays back.

What is your tradition on Sunday? Do you feel that you get enough down-time on that day? If not, I’m interested in how these tips might help and what you do to keep one day a week restful.

The secret to a fulfilling life.

My mission is to help people lead more fulfilling lives. What I call Jam. I’ve been doing this work long enough to see the paradox in seeking fulfillment. The idea that fulfillment is something to attain, a destination, something we can enter into google maps if create the right action plan and script the right moves. The paradox is this – how can something so inherently intrinsic as fulfillment be found outside of us?

I’ve recently moved to a new country. I’ve taken the change as an opportunity to slow down while we transition our boys. The time has allowed me to re-commit myself to some of the tools and resources that have always been helpful (but hard to sustain) in my spiritual and personal growth.

Jam isn’t linear…

In my coaching practice, the client creates goals and I support the client in achieving their goals. Goal setting can be a linear process, but as with most things in life, the circuitous journey (whatever we discover about ourselves along the way) is equally, if not more, valuable.

In coaching people to Live their Jam, the notion that there is a linear process for leading a fulfilling life is misleading. And most importantly, it places our attention in the wrong direction. As I stated, Jam isn’t something outside of ourselves that we have to go searching for, and even if we reach it, we don’t get a golden ticket to sustainment. This can only mean one thing.

Drum roll…

We can only live a fulfilled life by consciously choosing the present moment.

I think we have all heard this before. But, why is it so difficult to live in the present moment? You would think with all the advances in modern science, technology and mental health we could find fulfillment! Yet, it’s gotten more elusive. According to the Anxiety and Depression Association of America, anxiety disorders are the most common mental illness in the U.S., affecting around 40 million adults — almost 1 in 5 people. Let’s take a look at what’s getting in our way of Living our Jam.

Unfortunately, most of us don’t live in the present moment; we live in the future.

Beware of Destination Addiction – A preoccupation with the idea that happiness is in the next place, the next job and with the next partner. Until you give up the idea that happiness is somewhere else, it will never be where you are.

Robert Holden, PhD.

It’s true we all think that wanting the next thing is the voice of our true self, but it’s not. As Eckhart Tolle says, “The ego is lacking. It’s in a constant state of always wanting more.” We have all experienced the insatiable wanting of the ego.  If we get that job, that car, that bonus, that vacation. If our child gets into that school or plays that sport. If that person thinks we are smart, or if we can prove how competent we are, THEN life will be (outstanding, awesome, perfect). That’s not living the present. It’s a never-ending cycle of, “I don’t have something and when I do have that something — my life will be amazeballs!” (Something = material thing, relationship, job, prestige, legitimacy.)

Living in the future-thought cycle ensures one thing – we will never be content.  

When we let the ego tell us what is important in our life, our life becomes driven by unexamined intentions and automatic reactions to the world. We get further and further away from ourselves. So far, in fact, that we can’t even create what we want any more — because we don’t really know what fulfills us. 

Our ego may even mislead us to what our Jam is! Many have pursued a dream that wasn’t our own! We love our parents and family and often confuse their wanting for our path. Or for some of us, our lack of fulfillment leads to a life where we become too involved, too enmeshed in the pursuits of our children.

Our ego weaves and holds the story we tell ourselves about our lives, so it’s understandable that many of us have pursued a path that was not of our own making. When we quiet the ego, Jam can be found as we sense what authentically lights us up. And, as we stay in the present moment, we can truly feel what appeals to us and what does not without the critique of the ego.

Many of us live in the past.

Another preoccupation of the ego is to live in the past. Those of us who live in the past either relish or regret what was. We prefer our identity back then or we return to the past because we don’t like what the future holds.  When we live in the past, our narrative is trapped in time and can be heard in our lack of acceptance and responsibility for our current situation.

The past gives you an identity and the future holds the promise of salvation, of fulfillment in whatever form. Both are illusions.

Eckhart Tolle

When we realize that lasting fulfillment isn’t “out there” or “back there” we are free to mindfully give our attention completely to what we are experiencing in the NOW. 

Let’s look at another way we stay out of the present moment and away from our Jam…

Most of us push away “challenging” feelings.

We spend so much of our time actively avoiding pain or disappointment that we forfeit now. Two ways we avoid challenging emotions are: 1) trivializing and, 2) moving into action.

For example, our neighbor gets a new car and remodels their home. We instantly feel mixed. We are happy for them but, we don’t like the ugly pangs of jealousy and inadequacy. So, we deny it! We make it “bad” rather than just is. Or perhaps we suppress the feeling and turn our minds to work on how we can afford to remodel our home!

Some of us make the mistake of equating painful feelings only to the “big things” like depression or the death of a loved one. We let go of these feelings that are part of human existence. Feelings of not belonging, not being good enough, not being liked. These feelings can come through even in the most common of situations! That’s why social media can be so unhealthy. The images and popularity can leave us feeling woefully inadequate. It’s okay to have these feelings – the key is to stay in the present moment and become skilled at noticing them from a distance. It is in this objective stand that they can exist but not have such a hold on us.

Here’s what works.

Accepting our feelings and reactions to situations is healthy. We can then move into conscious action. For example, limiting our exposure to social media would be conscious action after noticing and sitting with the anxiety we might feel after we peruse sites. Or, noticing we have personality traits that we don’t like, but accepting them nonetheless. Doing this allows us to be more whole – to experience all of ourselves and not just compartments.

Our impulse is usually either to try to deny our pain, by suppression or self-medication or to get caught up in dwelling on it through rumination and worry, allowing it to take charge of our lives.  How will you know the difficulties of being human, if you are always flying off to blue perfection? Where will you plant your grief seeds? We need ground to scrape and hoe, not the sky of unspecified desire.” 


We are NOT our habitual thoughts and emotions

One of the most liberating and beautiful truths is that we are not that voice in our heads. When we give our thoughts and emotions too much power they can overcome us. Through meditation and other mindfulness practices, we can train ourselves to look at our thoughts and emotions and not necessarily silence them, but distance ourselves. Game Changer!

We can look at our emotions and thoughts objectively and do nothing but observe them! We can later decide how we want to think, feel, and react. And, even when our mind wanders as it will in meditation, we can learn not to judge it. As Dr. Herbert Benson,  founder of the Mind/Body Medical Institute at Massachusetts General Hospital suggests, when our mind wanders we can simply say to ourselves, “Oh well.” And, put our attention right back on our meditation (our breath, our body, our visualization).

There is nothing more important to true growth than recognizing you are not the voice of the mind. You are the one that hears it.

Michael A. Singer author of “The Untethered Soul”

How do you know if you are living in the present moment?

If you are aware of your thoughts and emotions, then you are in the present moment. The mind has two areas. The thinking mind and the observing mind — both are extremely valuable. We tend to over-rely on the thinking mind in the Western hemisphere. But, the observing mind is what ancient traditions have taught to live in the present moment. Try to observe what you are thinking. Notice the voice, let the voice do all its talking and just observe. That’s the present moment. You don’t have to try too hard, the voice will talk and you just have to listen and know that the voice is not YOU.

Jam exists in the present moment!

No matter where I have lived, nature has been my portal to presence. Nature is central to the Swiss way of life. And once again, nature has gifted me with a clarity that is transformative. I will serve others to lead a fulfilling life through the present moment.

Jam exists in the present moment because when we are focused on what we are doing and enjoying it — we are at peace and in connection with our true self (God, the universe, our soul). And, when we face adversity in the present moment, we can just take that as information, too. Information not to be ignored or dramatized, but as information that is also a part of who we are. It’s so simple and yet our modern life has complicated what we know. That we each have our own access to Jam – Every. Day.

If you are interested in some practical tips on how to become more present every day, please make sure you are on my email list. I’m also still trying to build my audience, so if you know of anyone who would enjoy this content, please forward to them so they can sign up for my email list.

Love and light,


PHOTO CRED: Rebekah Gates. Near Einsiedeln, Switzerland 2020

Why Reflection is critical to creating goals for the New Year

Grüezi!  I just returned from a family Christmas holiday in lovely Scuol, Switzerland. Scuol is a picturesque Alpine village that borders both Austria and Italy. The mountains are even more spectacular when covered in fresh snow. I shared a few of the pinch-me photos on Instagram. I returned feeling very grateful and relaxed.

I love this time of year. Winter solstice arrives in late December and we begin the transition from the year behind us to the one ahead. Ancient cultures viewed winter solstice as a time of death and rebirthSo, it makes sense that it’s a time for reflection, introspection, and, when ready, taking action. Much of the talk around the new year is about goals and resolutions. I have a bias for action, so slowing down and reflecting on the past is a muscle that I’ve had to develop. And, let’s face it, if we’ve had a tough year, we most often just want to move on. But, some of my greatest teachers have been the most challenging of times. So, I encourage us all to roll-up our sleeves and take a keen look at 2019.

Here are some insights to develop your reflection skills and get your New Year goals started right.

Go Deep

Reflecting is the act of self-observation and self-evaluation. It requires self-awareness which is the cornerstone to a high EQ. We have to be honest about our strengths, limitations, and how we reacted to the events of the year. When asked a simple reflection question like, “What was the highlight of my year?” It’s easy to accept an answer that immediately comes to mind. But, in practice, reflection isn’t about the first thing that comes to mind. It’s about evaluating our observations.  We need to evaluate our responses and say, “Is that really true for me?” Critical thinking skills are also required. For example, Why do I think that event was the highlight of my year?”  

Go Solo

Because we all have a bit of people-pleaser or concern for how we are being perceived, it’s best to practice reflection alone. Extroverts often process their thoughts by saying them aloud. So, if you are an extrovert, you can talk through your answers, but do it alone. Give yourself the gift of intimacy with Self. Introverts won’t have any trouble with this one. Go it alone so you can be completely unencumbered to show up with whatever comes up. 

Pen to Paper

Writing down your answers will serve as a record for you to refer to and use for action-taking later. And, it can also keep you honest. In crafting this very post, when sharing something personal, I ask, “Is this really true?” The physical act of writing something down can literally reduce stress. So, if you did have a really tough challenge to overcome during the year, it is a great way to relieve any latent stress you may hold and clear your mind.  Studies have shown that even writing for 15–20 minutes on a stressful topic leads to significantly better physical and psychological outcomes. 

Avoid Recency Bias

Recency bias sounds fancy, but it really means our brains are wired to remember the most recent events. If you are trying to memorize a long to-do list, studies show the majority of people will remember the items they looked at last, more accurately. That’s recency effect. It becomes a bias when we use it to take action with the information. Corporations cautioned their managers to be mindful of recency bias when conducting year-end evaluations for their direct reports so they would take into account the entire year’s performance, not just the most recent months. So, when reflecting on 2019, make sure to scan all the way back to January. 

The ability to create our own happiness is central to our well-being. We need reflection to understand what really makes us really fulfilled. For if we don’t fully understand our experiences, we can’t make changes or continue to do what is working for us based on what we learned from reflection. Think of it this way – we have to slow down to move forward. 

7 Reflection Questions for 2019

Let’s put these tips into practice! Get your pen ready! Here’s a list of 7 reflection questions for 2019. We just ended a decade, so you can view from the perspective as well. These questions can also be asked from work, family, or relationship perspective, as well. I have shared those frames, too. Enjoy!

  1. How would I describe 2019 in just 3 words?
  2. What were my biggest achievements for 2019?
  3. What were my biggest challenges for 2019?
  4. How have I developed as a person?
  5. What surprised me most about 2019?
  6. What can I leave behind in 2019?
  7. What can I bring from 2019 to 2020?

Relationship perspective (Each person reflect and record independently, Then, share completed answers for discussion and learning.)

  1. How would I describe our relationship in 2019 in just 3 words?
  2. What were our biggest achievements as a couple for 2019?
  3. What were our biggest challenges as a couple for 2019?
  4. How have I developed as a partner?
  5. What surprised me most about our relationship 2019?
  6. What can we leave behind that didn’t serve our relationship in 2019?
  7. What can we bring from 2019 that worked well in our relationship to 2020?

Family perspective (Each person reflect and record independently, Then, share completed answers for discussion and learning.)

  1. How would I describe our family in 2019 in just 3 words?
  2. What were our biggest achievements as a family for 2019?
  3. What were our biggest challenges as a family for 2019?
  4. How have I developed as a (mother, father, daughter, son)
  5. What surprised me most about our family in 2019?
  6. What can we leave behind that didn’t serve our family in 2019?
  7. What can we bring from 2019 that worked well for our family to 2020?

Work perspective 

  1. How would I describe my work in 2019 in just 3 words?
  2. What were my biggest professional achievements for 2019?
  3. What were my biggest professional challenges for 2019?
  4. How have I developed this year in my profession?
  5. What surprised me most about my work in 2019?
  6. What can I leave behind that didn’t serve my work in 2019?
  7. What can I bring from 2019 that went well at work to 2020?

Once you’ve taken the time to reflect, then you can decide if there’s any action that needs to occur. In my next post, we’ll talk goal-setting! Best of luck and may your light shine bright in 2020!

Navigating Big Life Changes with a little bit of help

When my dad died at 89 after living a blessed life, I couldn’t do math or read anything longer than a paragraph for three months. After giving birth to each of our sons, I shut out the news world because the stories of violence and pain punctured my full-heart.  Since we moved abroad almost two months ago, I struggle with focus and keeping track of details.

Parents passing, babies arriving, and moving to a new country are all major life events. And, no matter what the reason for the change, we are usually in for an unexpected ride. I have learned over the years, to go with the flow and be patient with myself during big transitions. I’ve also learned not to hold shame for memories that aren’t particularly happy or prideful. 

After my dad died, paying for groceries became a challenge.My mind would go blank when confronted with simple addition and subtraction. I would push bills and coins across the counter at the local Trader Joe’s and ask plainly, “Is this enough?” At first, it was so frustrating and then, I decided to stop being so surprised and indignant about my newfound inability. The mantra in my head slowly switched from, “What’s wrong with me?” to, “I need a little bit of help.” 

When our first son was born, I switched pediatricians because the office was in an area of Oakland that painfully reminded me that we, as a society, have left many humans behind. For years to come, I held confused feelings about my inability to face humanity compounded by the privilege of switching pediatricians. I learned later, I needed a little bit of help and it came in the form of me controlling some of my environments during those infant years.

Yes, time heals and has shed light on major changes in my life. But, my perspective has also been informed by a framework. I use the Enneagram for my continued personal development and in my coaching practice. One of the core principles of the Enneagram is that humans have three centers of intelligence: head, heart, and body.  Most of us are familiar with ideas like, my head wanted one thing and my heart another, but my gut said to do this.  For those of us in the Western world, we likely lean on the head (mind) as the ultimate source of knowledge and the location of our sense of “knowing”. But, the body and heart have equal importance and value. 

In the Enneagram system, each one of us is more familiar with one center than others. For example, I’m a body person. I am comfortable with instant action and trusting my gut. It’s my superpower; until — it’s not. I use my heart least, and in times of stress, overuse my head. With practice and work, I’ve become more skilled in using all three centers. When we operate in one (or two) centers constantly, we are more than likely fulfilling some egoic image or structure we have built versus consciously choosing what’s right for us. In short, the centers of intelligence help us break through limiting patterns and access more of ourselves.

In the case of a major change, the centers of intelligence often yield to one another or become dominant or subordinate. Like burners on a stove — one center is hot while the other two can remain cold or warm. No need to touch any dials or knobs; the centers know when to show up – if we listen.  I like to think of them as automatic pilots helping us to navigate the change. 

When my dad died, the center of intelligence I needed most was my heart. The emotions I faced were big, deep and complex. I felt the sorrow of losing a person I loved so dearly and joy for what his passing meant to him as a man of deep faith. I was also receiving all the love and emotions others felt for him as well as witnessing the pain of my siblings and mom. 

I didn’t need my brain during the days and weeks following my dad’s death. Nor did I need it for the ensuing mourning period. I didn’t need math; I needed to feel. My heart was there to intelligently help me connect to my feelings, emotions, and memories. And, as the weeks passed, my heart helped me navigate my new life without my Dad.

When our sons were born, my heart was split wide open. It was true for me, as it is for many parents, that I have never felt a greater love. It was bliss and wonderment so big I thought my heart would burst. Once again, I needed to be in my heart. I didn’t need to think anything through. Pay bills or stay updated on the US War with Iraq. I needed to experience this once in a lifetime love and let it nurture the connection with my babies. If I thought about everything that needed to be done or was exposed to the hard truth that the outside world is often harsh and cruel, it would have taken me away from the bonding and profound connection with our sons. When a heart is bursting with love, even the the smallest of slights can feel incredibly painful. I remember telling a friend, “it’s puppies and rainbows for me for awhile.That’s about all I can handle.”

Now, I’ve moved almost 6,000 miles away. New continent, new country, new language. I struggle with details and follow-through. It may be that I have exhausted one center of intelligence and another one is picking up all the slack.  I’m not sure yet, but let me try to explain. There were so many complex mental logistics leading up to the move that my head center was large and in charge for months. I was like a master project-manager: ticking boxes and shredding to-do lists in my wake.

Now, that we have moved, I find myself using my body (where my intuition resides). I simply don’t understand a lot of the information presented to me. Some due to the language barrier or cultural awareness of why things are done a certain way.  So, I rely on my gut. When our boys asked to go into the city to ride scooters with some of the neighborhood kids, I had to use my intuition. Kids here are much more independent and being new, I don’t know any of their parents. So, I just listened to what my body told me. And, off they went (and safely returned!).

I do think that big changes are exhausting and it’s possible that we are so tired, that our brains shut down. Yet, there are many examples of big changes in my life where my head center was dominant – especially in my career. 

I know from experience that we can override our centers of intelligence through sheer force of will or denial. We can force one of the burners to stay off when it really should be on high. When we do this, we are stuck in an egoist pattern that impedes us from accessing our whole self.  I also know from experience that when I see others hijacking this natural change process, they just need a little help. 

With love, light and a little help,


How we moved to Switzerland

Our move abroad wasn’t a fluke…

Our idea to move to Switzerland was put in motion in 2009, when my husband and I were deciding where to raise our sons.

Our first big move was intentional. Like most new parents (we had two boys under two), deciding where our sons would spend their formative years felt both weighty and exciting. Between two careers, two babies with colic, and two dogs in a 1200 square foot rental, Rob and I created our vision for what was next. We chose Pleasanton, CA — 30 miles east of Berkeley, CA — where we made our start as a couple. In retrospect, a winning factor for Pleasanton was its many lovely outdoor pools and parks with water features. After our first visit, I told Rob it felt like Club Med, or what I thought Club Med to be based on the New York Times Travel section ads. In the end, our fate was sealed with a lethal combo of new parent conscientiousness and all-inclusive vacation fantasy. 2009 was a very intentional year for our young family.

Switzerland wasn’t on the agenda at this point. In fact, it never really was, but I’ll get to that in a bit. At the same time we were moving our family to Pleasanton, Rob and I had the foresight to commit to creating the next 10 years. THE NEXT TEN. I am not much of a planner by nature, but I am a possibility person. Plus, I facilitated business meetings for a living, so I’m no stranger to visioning exercises. Luckily, Rob is always game. So, as we settled into our suburban environs — a pact was born. It looked like this, “No matter where we are in the next 10 years, we will be as intentional about creating those ensuing 10 years, as we are the current 10. Why 10? Our boys would be transitioning from primary school to middle school at that point. Plus, it makes for easy counting.

Our family thrived in Pleasanton. It more than delivered on providing the community and educational experience we desired for our boys. At the 8-year mark, when our sons were entering grades 4 and 5, our task to consciously envision the next 10 years was upon us. Rob and I checked-in while hiking one Sunday morning. We both agreed that our family was thriving, but the frenetic pace of the Bay Area, while stimulating for our work life, put unnecessary strain on our family life. And, even more importantly, we agreed there was so much more “out there” and felt pulled to be “open” to something new. We didn’t have a solid plan or any answers. My work could take me almost anywhere; Rob’s work was not flexible. Being in technology, the Silicon Valley seemed hard to beat. We agreed to start small — pursue possibility with clear intention and minimal effort. We then took two very small but intentional steps:

Take these two simple steps to manifest what you want in your life…

  1. PUT INTENTION INTO ACTION: We began our intention of moving by looking at things differently. We committed to look at each place we visited for work or pleasure, with open minds and ask, “Could we live here?” We visited ten different cities in next two years. We took notes and discussed our findings so we could agree (or not) on the ingredients for our new vision. Through this process, we also created an option to stay in the Bay Area and make a few small, but powerful changes to the way we lived, so we could, in fact, slow our pace have more family-time. And, we also did something else….
  2. LET THE UNIVERSE DO THE WORK: I created a quick visioning exercise with a small process (or ritual) where each of us wrote the vision for our family for the next 10 years. The only instruction I gave was to put consideration into how it would “feel” and not worry about specific details. Our boys were 9 and 10 years old at the time, and I was amazed at what they wrote. I then read each of our visions aloud and circled the similar themes. Our themes were: more time together as a family, less time in the car, more time in nature, somewhere less crowded but still interesting, mountains, water, and somewhere that had a lot to offer, good schools and a sense of community. There were a few outliers like, more X-Box time or unlimited ice cream, but for the most part, I was amazed at how aligned we all were. And, then, I folded up the pieces of paper and put them on my office book shelf under a paperweight. And, left them there for the universe to do the rest. Tips:
    • The ACT of writing our ideas pen to paper is critical because it puts energy into the universe.
    • Reading intentions to another or in our case, sharing our visions was a critical step for our family because it symbolized what we together, wanted to create. Even if this is not empirically true – if you are reading this and want to create more possibility in your life – it can’t hurt to WRITE IT DOWN or SAY IT OUT LOUD in the presence of others. It’s powerful – try it.

There was a knock on the door…

Almost eighteen months later, we were on a family vacation in Williamsburg, VA. And, Rob stepped out of our hotel room for a work call. When he was done, he knocked on the door to our hotel room and as I opened it he said, “You aren’t going to believe it, but I got a job offer for a new role that’s very exciting and they want me to move to Europe.”

When I put our vision papers on that makeshift altar on the bookshelf in my home-office, I never considered Europe. Rob and I never discussed Switzerland. Not because it wouldn’t be desirable, but because it never occurred to us to dream that big. We jumped at the chance to move to realizing that we would never squander what the Universe offered. Tip: If the universe creates something bigger than you dreamed, don’t debate it. Just go for it.

I have a series of stories like this from my life. The story I just shared is very similar to how I met Rob, I wrote out a list of the qualities I wanted in a partner and put it in my underwear drawer! When we bought our first house in Pleasanton, there were a myriad of things that had to happen which we had no control over in critical window of time in the very competitive Bay Area. In both these instances, too, I had to let go to before anything “happened”.

Every time one of these inexplicable major events have happened in my life, it’s brought me to my knees. Literally. I’m humbled and reminded that I’m always being taken care of by something bigger than myself. I try to return the gifts I have received from the Universe to others; sometimes, by sharing my stories and inspiration, or listening to others pain and joys, or providing solid support and guidance when others need it. I try to remind others that living a life of intention isn’t easy, but the Universe (insert your word here) is always there to help us.

My intention is to spend more time now on Live Your Jam. I’ve let go of my consulting practice and will focus solely on coaching and helping others Live their Jam. I have some ideas. I’m not really sure where the Universe will take me, but I know from experience, I’ll be humbled. I invite you to follow me and also share your inexplicable stories and Jam lessons with me.

Love and light,


Goodbye Sweet Chester

We lost sweet Chester after a cruel and deadly episode of pancreatitus. He fought so hard. I have never been so inspired by an animal.

His whole persona was “Bring It!”. And, on days where I was less enthusiastic about life it was as if he would say, “Let’s just Bring It a little bit.” And, we were off. His list of YES was impressive: funiculars, ferries, cable cars, gondolas, trains, skateboards, bikes (backpack or basket), skateboarding, snowshoeing, car rides anywhere (window down please), long plane flights, and an all-weather wardrobe.

When outside, he was joyful and adventurous. He had the same zeal for a walk around the neighborhood as he did for an all day trek in the Alps.

Chester was found by a dumpster in Berkeley, CA. The irony of such a precious soul mixed with things that are discarded is not lost on me. We get so much more than we give with our animals. It was Chester who enriched our family and expanded our capacity to love each other through our love for him. Everyone who met him loved him. He fit in – everywhere. Indoors, he was a spiritual gangster. Knowing just who needed a cuddle.

He loved his human brothers and tolerated his pushy feline gingers. We all looked to Chester for comfort and fun. He was the first person that Nate checked in with after school. Morning didn’t begin until he was greeted and kissed on his soft furry head. He was the kind of guy we all sought out. Mostly, he could be found next to me. My companion.

I love you my little Man. May your sweet powerful soul rest in peace. I hope we find each other again.