Funny, how life shows us the way when we lead a mindful lifestyle. Seemingly appearing as a magic path of synchronicities however it is simply an evolution of awakening, listening to our inner voice, and stepping out of our own way.

Yesterday, on the new moon, I launched my online store,

The intention being to make available tools and resources to help support a mindful lifestyle path. The same intention of this blog.

It launched with a few journals I designed and a couple of mugs and water bottles.  There is much more to come as my content list is long.

There is an old saying “When one door closes, another door opens”. That is how I feel today.  The door to trying to force things to work, for the vision I had 30 years ago, to a door of limitless opportunity to start this newest chapter.

Much more to come!


Love & Light

Exercise for Changing Negative Thoughts

Most of us experience being on a negative thought train. Learning to be a compassionate and kind conductor can help shift your mindset.

In this exercise, you will be writing out a few things,  to simply bring them to your awareness.  The best place to start with mindfulness is learning to be more aware and less on auto-pilot.

You will be writing 5 negative things you say about yourself. These things can become habitual if we have not been practicing awareness.  Things like:

  • I will never be good enough
  • How can I be so stupid?
  • Things are so unfair
  • Life sucks

These are neither kind nor truthful.  They do not encompass the full truth, which contains a lot more positive things about you. More often than not, these thoughts are triggered by some event or memory.

More than likely these thoughts have become a habit; built and reinforced by years of conditioning.

By bringing them into your awareness, it opens the door to compassionately and mindfully shift them

Let’s start……….

Take 3 normal breaths

feel” the air as it comes in through your nose and out through your mouth

Grab your pen and…….

List 5 negative things you say to yourself

List 5 emotions or body sensations that occur when you write each thought

What are the next 5 things that pop into your mind?

Write 5 things you would say to someone you love if you heard them say these things out loud.

NOW… Ask Yourself

Is there a different way to see this within me?

What is my current perspective hiding from me?

To move forward, what are the 5 things that could replace the original thoughts?

The Blend of Mindfulness as a Lifestyle

The blending of two worlds can enhance your path to mindfulness as a lifestyle.

Modern western psychology and Ancient eastern meditation practices. In healthcare, mindfulness has 2 essential components.

Focused Attention – noticing and thinking about an object or sensation

Open Monitoring – Noticing thoughts and mental experiences while at the same time using non-judgmental observations.

As of today, I will be adding exercises in different categories where research is proving that living mindfully can increase improvement in numerous areas of our lives.   Areas such as anxiety, depression, PTSD,  ADHD, substance abuse, anger,  and pain management, just to name a few.

Over the past year, mental health which leads to physical health issues has risen in great proportion due to the many areas of life that the COVID pandemic has affected.

My original foundation in mindfulness – before it was a buzzword – was studying Louise Hays – You Can Heal Your Life.  That was the first step toward my focus and curiosity of how the brain works and just how powerful the words we use and the thoughts we think impact much more than we realize.

Journaling and Writing is the second area of my own practice.  That started with Julia Cameron – The Artist Way.  That in and of itself is a mindful exercise.  It puts you in the moment without judgment if you follow her morning pages theory.

Let me know in the comments what areas you would like to see some mindfulness exercises.  Today, you will find a few for pain management.

As always

Love & Light



Mindfulness & Creativity

Creativity is simply the ability to create.  You take an original idea, expand it with your imagination, add a dash of personality,  to produce artistic work.  That work can be anything from writing a blog post, creating a youtube thumbnail, creating your own recipe, writing music, singing a song, dancing a dance, or even a new way to share ideas.

So, does mindfulness enhance creativity? yes and no.  Indirectly, it helps to relieve stress, which oftentimes leads to overwhelming thoughts or rumination of negative thinking.  It becomes a runaway train of thoughts.   When you are in this state of mind, it is impossible to tap into your imagination or creativity to solve a problem or think outside the box of stress.

Once you can relax or redirect your thoughts, you can open up a window to be creative.  It is actually how the brain works.

Once you can change your immediate perspective, you can tap into the benefits of creativity.  It can boost self-awareness, continue to relieve stress, and help you solve problems easier.

I will refer to the age-old quote of the definition of insanity. “Doing the same thing over and over, while expecting different results.  Most reference Albert Einstein with that quote.  HOWEVER, that is not the truth.

His actual quote was ” We cannot solve our problems with the same thinking we used to create them”  It’s close but what I have found is that this should be closer to the definition of mindfulness and creativity.

With the practice of being aware of our thoughts, trying to stay in the present moment, not too far in the future, or buried in the past, and being kind and not judging ourselves or others too much, we can learn to make it our default mode of life.

In learning that, the sparks of creativity fire more frequently.  You see the default mode is our everyday automatic behaviors.  The second portion of mindfulness using a different part of the brain that uses intention specific task – the focused action like walking, talking, eating, movement, cooking,  driving, etc.

Creativity or creative thinking comes in that space between default mode and the specific task.  Our brains have a difficult time switching back and forth without a positive, restful thinking pattern.

Do you see how mindfulness as a foundation could assist you in expanding your creativity and problem-solving skills?

Let me know in the comment.

Courage & Vulnerability

The path to awareness takes courage and vulnerability.  How we see ourselves, each day, in the mirror has the biggest impact on our day ahead.

My intention for the year – Dare to Lead; based on Brene Brown’s book of the same title.

Brave work, tough conversations, whole hearts.

As she says, “Vulnerability is an emotion we experience during times of uncertainty, risk, and emotional exposure.”

Most all acts of courage require vulnerability.  If we allow our fears to run our thinking and our behaviors.  When we choose to consciously learn about our vulnerable triggers, it creates awareness and understanding of why we think and behave the way we do.  With awareness, we can align with our values and live life with integrity.

But having awareness is only the foundation.  It then takes courage to share our message.  As I look back over the last month, I have worked hard to bring that awareness more to the forefront and now it is time to pull up the “big girl panties”, be brave, and share those conversations with my whole heart.

Empower Your Mind & Muse

It is time for me to step into my own tag line.   The creation of Miz Mindful was to share how deeply mindfulness has changed my life.  Not to be confused with meditation, when I speak of mindfulness, I am using it as a lifestyle.  Mindful in all my situations, not just a 20 to 30-minute practice.

Sharing that takes a ton of vulnerability on my part.  Sharing all the scary stuff, my suits of armor, my closed heart. In addition, my unbalanced sense of trust: Not trusting others while if I’m completely honest with myself, it was that I didn’t trust myself to create appropriate boundaries.

Never wanting to appear weak, I often became stone-cold with my heart feels at the same time overtrusting words over actions because of hope. My lack of trust of others, when I honestly looked deep, was more of my lack of trust in myself to create appropriate boundaries.  That was probably my biggest fear.  It would prove the misconception that I was unlovable and people would leave me if I didn’t put them first before me.

My two biggest tools to date that are moving me forward are mindfulness and self-compassion.  Using the non-judgment component with myself – my thoughts, feelings, and behaviors have changed my life in leaps and bounds.

I still have a long way to go but so far on am still on my path of daring to lead

I would love to hear what you think about courage and vulnerability.



Art & Business – What’s Your Vision?

I don’t know about you but the task of writing a business plan has always been a daunting task for my artist’s brain.

I often froze at the first thing – The executive statement * Crickets*

The summary of your business plan with market analysis, product or service, financial analysis, mission statement.  Can you say right brain paralysis?

But on the other hand, I am a gal that likes to have goals and visions of my future.

So, breaking the plan down into a vision statement and then breaking down the vision into small achievable steps where I can still be my artistic creative self, appeals to me.

For the rest of the month, I am working on my Vision Plan.

Ahhhh…a much better feeling for me.  AND I want you to play along with me.  We can keep each other accountable.

I have a fun and creative idea for bringing this and the community of mindful misfits together and a great way to get to know each other.

I created my first “vision board” using my FAVORITE website – CANVA. It is called MOOD board in the templates which suites my personality even better.

It’s an amazing place to design and create all the visuals to not only support your business but to spark your creativity for your social media!   (Just click on my vision board at the top to check it out)

I love it so much I have a monthly subscription but there is a free version (not just a free trial)

Go play.  I give you permission!   Once you have designed it come back here or to my youtube post and leave the picture or a link and let’s share the vision!


Have a fun and creative day!


Face Your Fears with Mindfulness

It was about a year and a half ago, I was going through a tower moment in my life.  I felt my entire world, as I knew it was crumbling right before my eyes.

You know the feeling. We have all had those moments where everything you planned for, dreamed of or had high expectations for fall apart before your very eyes.

The emotions are overwhelming- swirling around you like a pig pen cloud or drowning in all the emotions where you just can’t breathe.

Unfortunately, or fortunately, I have had quite a few of those moments.  In hindsight, most of those moments are what fueled the necessary changes in my life.

One thing is I often turn to my art to help me through those tough times.  The drawing is a self-portrait I titled Ms. Fear.  She was the catalyst for my dedicated mindfulness journey and the evolution of Miz Mindful.

I delved into how mindfulness and meditation could help me overcome my fear responses.  The fight, flight, or freeze response.   My go-to response for the majority of my life – learned early on as a child was to freeze.  The first time I heard about the freeze response was during groups for dealing with PTSD.

As my journey continues I am able to assimilate that fight, flight, or freeze response into naming and then owning my fears.

Fear of Success – Setting the bar too low and using perfectionism and procrastination. This was my way of fighting back – against myself.

Fear of Failure – Never having or attaining what we want or dream of.  That was my flight response.  It took me on the never-ending path of worry and self-doubt.

Fear of judgment – The I am not enough response that I know all too well.  I’m sure most of us have been there.  Not smart enough, pretty or handsome enough, too big, too small, not educated enough, too quiet, too loud or the list goes on and on.  This is the freeze response.

My practice into mindfulness NOT meditation is the biggest tool to help me deal with my fears and the natural responses from them.  Retraining my brain for different responses, new pathways for my subconscious autopilot response.

Just a note – meditation before the foundation of mindfulness and changing those pathways can trigger them more than help them.

Mindfulness starts with awareness and focused attention.  It leads you to the path of being in the moment with judgment.

Ms. Fear became my visual as I was learning to re-direct my thoughts.  An exercise I learned early on, was when those negative self-doubt, self-defeating, and the full gamut of negative self-talk started, was to give it a name, say thank you, and let it move on.  It helped stop the runaway train that can easily occur.  So I named it Ms. Fear and thanked her and it allowed me to move on from it.

In addition, I was learning to do something every day to act the opposite.  The opposite I also gave a name – Miz Mindful.

I like her much better.  She gave me permission to give myself self-compassion and self-empathy.  Miz Mindful continues to evolve and I live my life less fearful and more fulfilled.

What is your biggest fear of the three?  What is your go-to fear response?

Let me know in the comments

Mindfulness is living B.I.G


In my journey to a mindful lifestyle, it has been a blending of values.  My biggest hurdles have been setting boundaries with integrity while setting boundaries.

When you are in recovery for co-dependency, boundaries are blurred.  Learning to put yourself first while still living with your generous heart and with integrity becomes a juggling act.

Let’s look a little deeper.

Boundaries –  something that shows where one thing ends and another begins.  In relationships, there needs to be a space where one person is and another is.  No two people are completely alike.  Most of us are taught early on that our significant other is our other half.  Learning to be able to set healthy boundaries can only come once we realize that each person is a whole, not a half.

Integrity – something that is whole and undivided. It means being honest and showing consistent actions that adhere to your own inner values and morals

Generosity – Being kind and generous.  Generous means to give more than is necessary or unexpected.

Living B.I.G.  means that you are whole, honest and generous with yourself FIRST.

What is something you can start doing to living B.I.G?


Open Your Conscious Mind


Have you heard the expression “Expand Your Consciousness”? 

It is a term used within the Law of Attraction. Personally, the term I prefer is .

Within the words we use, our definitions often come from our perspective, not necessarily their “official” definitions.


For example:

Expand means to become or make larger or more extensive.

Open means allowing access, passage, or a view through the space; not closed or blocked.

For me, open is what I have had to do with my consciousness as I combine it with my mindfulness practice. Going to the “empty space” that is not closed or blocked by old patterns, my limiting beliefs, and the auto-pilot, unconscious responses.

Mindfulness is the key to opening that conscious mind.  The empty space is the doorway to our inner self, the true intuitive place where our answers lie.  It’s in there buried beneath the external beliefs and thoughts we have taken on throughout our lives.   That empty space is where creativity, happiness, and our potential life.

When we gain access and allow passage of those inner feelings and “knowings” we can view ourselves through a different lens of perspective.

  Empowering your Mind & Muse

 My tagline is Empowering your Mind & Muse.  The word empowering is defined as something that makes you more confident and makes you feel that you are in control of your life.  The word muse is the place of wonder and marvel and gives us the wherewithal to think about things carefully and thoughtfully.

Knowledge is power.   When we become more aware of our thoughts, our feelings, and our conscious thinking combined with honoring our muse and the wonderment and joy of what we have to offer, we have arrived at the place of confidence and joy.

 6 Components to Our Whole Self

Art & Creativity and is a mindful practice.  Think about it.  It is truly a place where we are in the moment.  It can bring us closer to integrating our whole self.  There are 6 components to our whole self.

Mental: thoughts, intellect, gaining of knowledge

Emotional: feelings that come in and out all day long like waves, and the deeper emotional current that is your more constant state.

Spiritual: intuition, inner guidance, your expression and experience of God, Higher Power, Source

Physical: your actual body that you can see and touch and all the inner systems and organs of your body such as, nervous system, heart, lungs, etc.

Energetic: the part of our self that we “sense” with, also called an aura, in yoga referred to as the Chakra system

Self-Expression: our voice, what is ours to say and share, how we share our gifts with others, our unique talents, and passions

When we open our consciousness and empower the mind & muse, we move toward the wholeness that goes beyond just mind, body, spirit.

Let me know what you think in the comments.


Love & Light


Harmony & Understanding –

Oh Hippie Day!

Today, for a mindful misfit like me, is a magical day.  A day when science and mysticism and the stars and planet all line up to bring serious mother nature and father sky magic!

It is Winter Solstice 2020.  Winter Solstice is the shortest day and longest night of the year. It represents the change to brighter days and re-birth.  It is a sacred time for rest and reflection!

Combine that with the great Saturn – Jupiter conjunction this year, the planets line up to within 1 degree of each other. While this planetary conjunction occurs every 20 years, this year is the first time since the year 1226 it has been visible to us.  It’s been since the 1600’s that the planets have aligned this close.

Some say it is the dawning of Aquarius ( which is my own sun sign).  Ironically, the band the 5th dimension (5D anyone?)  performed the song “Dawning of the Age of Aquarius” in 1969.

Here is a powerful excerpt of lyrics

Harmony & Understanding

Sympathy & Trust Abounding

No more falsehoods or decisions

Golden living dreams of visions

Mystic crystal revelations

And minds new liberations

then peace will guide the planet and love will steer the stars

Especially in our recent times, this can give hope that things are lining up for society and the planet to move beyond the upheaval that 2020 brought with oh so many things….

Just some food for thought

Namaste – Love and Light


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