Always Cultivating Gratitude

“Cultivate the habit of being grateful for every good thing that comes to you, and to give thanks continuously.”

– Ralph Waldo Emerson
________________________________________________________________________________

Thanksgiving is upon us. And although I live in New Zealand, where Thanksgiving itself is not celebrated, I acknowledge the day anyway as a day to cultivate gratitude. Daily I have so much to be grateful for… my Gratitude Journal today reflected:

Today I am Grateful for:

My beautiful sons – so grateful for the delicious relationship I have with both of them and the close relationship they have with one another
My husband – we’ve been together for so many years, seen so many ups and downs and grown together. So grateful for our bond.
My friends – people to share my life with
My sister – such a gift to have a sister in life
My wonderful home – warm in the winter, cool in the summer, a deck with a view of the sea and a stream in the backyard. Incredible sunsets over the water from my bedroom, a walk to the beach to swim when it’s hot. I love my home!
My work – I love the work I do and the people I meet doing it.
My health – at 60 still feeling fit and healthy
Yoga – I love my yoga practice
Books – I get such joy from reading! And there are still so many books that I look forward to reading. It’s so soothing for an addict to know that I’ll never run out!
My spiritual practice – so grateful for my relationship with my higher power and the soothing response I get from meditation
Writing – I love to write and journal. So grateful I have found a creative outlet where I can play.
My Recovery and Sobriety – without which so much of my life would not be as it is.

If you are looking for ways to actively practice more gratitude, here are a few ideas. There is a great Gratitude Journal Research Project you can join: – Thnx4:

Thnx4 is a sharable gratitude journal. Take the 14-day gratitude challenge, learn more about yourself, and add to the growing body of research on the benefits of saying thanks!

Keeping a Gratitude Journal is one of the “Ten Ways to Become More Grateful.” This is a wonderful article by Robert A. Emmons, Ph.D. – the world’s leading scientific expert on gratitude. He is a professor of psychology at the University of California, Davis, and the founding editor-in-chief of The Journal of Positive Psychology.

Today I’m also grateful for the amazing master class that my friend Alexis Cohen is running:
AWAKENING THROUGH ART

There is no doubt about it, we’re going through a transformational time on the planet. We’re waking up to our awesome ability to create our reality and a new vision of the planet is emerging.
That’s why Alexis, visionary artist, creativity mentor, and shamanic practitioner has created Awakening Through Art Online Masterclass. It’s a Free interview series, starting December 3rd 2018.

It brings together more than 25 artists, healers, teachers and visionaries, including me! We will share our creative wisdom, tools and hand-on-techniques to activate healing, inspire connection and amplify love all around the world.

Reserve your spot Now.

To close, I want to share one of the videos by Robert Emmons from The Greater Good Site, The Benefits of Gratitude.

The Benefits of Gratitude

Please share some of your recent Gratitude Stories, I always love to hear them.
And as always, thank you for stopping by, I appreciate it.

November Newsletter

“You aren’t doing ‘nothing’ when you choose to put your well-being first. In fact, this is the key to having everything.”
~ Brittany Burgunder
________________________________________________________________________________

In Case you missed the This Way Up November Newsletter – Here it is . . . with updates about summits and events.

Welcome to This Way Up!

Thank you for being part of this community! Keep reading for more information about the path to well-being; news about the upcoming This Way Up Online Interactive Workshop starting this month; and information about two exciting upcoming events that you’re invited to join. You can always find me at ThisWayUpBook.com.

The Path to Well-Being

“The ultimate end of all revolutionary social change is to establish the sanctity of human life, the dignity of man, the right of every human being to liberty and well-being.”
~ Emma Goldman

What do you want? No honestly, what do you really truly want in “your one wild and precious life” (to mis-quote Mary Oliver)? Most studies show that happiness and well-being are at the top of this list. But that is often immediately followed by, “but I don’t know what to do to get there.” The good news is that there is a path to well-being, and you can start travelling this path today.

Well-being is actually a skill that can be learned and practiced and improved. Well-being can be achieved by focusing on four main keys. One of my heroes is Dr. Richard Davidson. Dr. Davidson is the founder of the Center for Healthy Minds at the University of Wisconsin, Madison, and he has studied and discovered the four science-based keys to well-being.

Davidson explains that well-being is a skill and it boils down to four main attributes:

Resilience, Outlook, Attention, and Generosity

If you are interested in learning more about how to increase your sense of well-being, check out my recent article in Thrive.

This Way Up Online Interactive Live Workshops!

The next This Way Up Interactive Live Workshop has begun. The six-week series began on Tuesday 23 October and will run for six weeks, ending on Tuesday 27 November.

Check out a this video to learn more about the workshop.

Ten women are participating from the US, Canada, Australia and NZ. It is rich and nourishing and I love being a part of it. It’s not too late to join us. If you want more information about the workshops, or you are interested in signing up for the next series of workshops, you can sign up here!
Sign Up for the Next Workshop!

Upcoming Summits

You are invited to this fabulous summit – access is still available!

The Unstoppable Artist Formula:

How to Claim Your Full Power as an Artist, Make Great Money, and Attract Your Perfect Audience
Hosted by the Incomparable Nikól Peterman
The Unstoppable Artist Formula is over now, but access is still available.

Are you struggling to get clarity about your work and/or attention for the work you are doing?
My friend Nikól Peterman, Artist Success Coach and owner of the artist development company ZenRedNYC, has gathered more than 25 of the best mentors to give you the top industry secrets for free. Due to her 20 years as a working professional artist, she definitely understands where you are now and shares my mission to empower you.
I’m excited to be part of this event because it’s not just talk … Every training will give you the most cutting edge tools and strategies, proven to work, which you can implement right away.
At this event you’ll learn:
How to stand out from the crowd
How to attract a large audience
How to feel amazing and confident in front of your raving fans and eagerly paying customers
How to increase your income as an artist and finally get paid what you deserve
How to quiet the inner critic keeping you stuck
And a lot more!
So, grab your free front row seat to this online event here!

You Are Also invited to this Amazing Master Class starting soon!
Awakening through Art

In this rich, informative master class, Creativity Doula Alexis Cohen shares her own knowledge and support and invites 25 other experts to share their creative practices to activate healing, inspire connection, and amplify love. You’ll be so glad you joined us! To learn more, you can visit Alexis here.

It’s Here! This Way Up Is Now Available as an Audio Book!

This Way Up audiobook is now available for purchase! You can find it on Audible and Amazon and on iTunes. You can hear all about it here, along with a special invitation to get it for free!

Please let me know your thoughts if you listen to it. I’d love to hear from you.

Buy the Book!

“Author Patti Clark is a cross between Elizabeth Gilbert and Julia Cameron.”

This Way Up is a story of healing for women who yearn to lead a fuller life, accompanied by a workbook to help readers work through personal challenges, discover new inspiration, and harness their creative power. . .

Women spend so much of life nurturing and giving to others that when they find themselves alone—because of an empty nest, the end of a marriage, or the death of a partner—they often struggle with feeling purposeless. This Way Up provides a step-by-step way out of this sense of loss and into a life filled with enthusiasm, creativity, and joy.

Buy Online

Thank you for being part of this movement. Watch this space for more in the months ahead.

The Path to Well-Being . . . Yes you can get there from here!

“The ultimate end of all revolutionary social change is to establish the sanctity of human life, the dignity of man, the right of every human being to liberty and well-being.”
– Emma Goldman
________________________________________________________________________________

What do you want? No honestly, what do you really truly want in your one wild and precious life? to mis-quote Mary Oliver. Most studies show that happiness and well-being are at the top of this list. But that is often immediately followed by but I don’t know what to do to get there. The good news is that there is a path to well-being, and you can start travelling this path today.

 

Well-being is actually a skill that can be learned and practiced and improved. Well-being can be achieved by focusing on four main keys. One of my heroes that I’ve written about is Dr. Richard Davidson. Dr. Davidson is the founder of the Center for Healthy Minds at the University of Wisconsin, Madison, and he has studied and discovered the four science-based keys to well-being.

Davidson explains that well-being is a skill and it boils down to four main attributes:

Resilience, Outlook, Attention and Generosity.

From his research, he and his colleagues have learned that:

Each of these four is rooted in neural circuits, and each of these neural circuits exhibits plasticity—so we know that if we exercise these circuits, they will strengthen. Practicing these four skills can provide the substrate for enduring change, which can help to promote higher levels of well-being in our lives.

1. Resilience

Yes it’s true ‘Shit Happens.’ It happens to all of us and we can’t always stop it or avoid it, but we can change the way we react to it. Davidson explains that:

Resilience is the rapidity with which we recover from adversity; some people recover slowly and other people recover more quickly. We know that individuals who show a more rapid recovery in certain key neural circuits have higher levels of well-being. They are protected in many ways from the adverse consequences of life’s slings and arrows.

Recent research that Davidson conducted at UW Madison asked whether resilience could be improved and if so, how. The good news is that answer is yes; resilience can be improved by regular practice of mindfulness meditation. … The bad news is that it takes thousands of hours of practice before you see real change. But hey, it can be done.

2. Outlook

The second key to well-being is one’s outlook on life. Davidson explains:

Outlook refers to the ability to see the positive in others, the ability to savor positive experiences, the ability to see another human being as a human being who has innate basic goodness.

The good news regarding outlook is that unlike resilience, research indicates that simple practices of lovingkindness and / or compassion meditation may alter this circuitry quite quickly.
There was a study done in 2013 where individuals who had never meditated before were randomly assigned to one of two groups.

One group received a secular form of compassion training and the other received cognitive reappraisal training, an emotion-regulation strategy that comes from cognitive therapy. We scanned people’s brains before and after two weeks of training, and we found that in the compassion group, brain circuits that are important for this positive outlook were strengthened. After just seven hours—30 minutes of practice a day for two weeks—we not only saw changes in the brain, but these changes also predicted kind and helpful behavior.

3. Attention

The third key to well-being is paying attention. Research has shown that most people do not pay close attention to what they’re doing about forty-seven percent of the time. The quality of attention that you pay to what you are doing is vital.

William James in The Principals of Psychology explains that:

The ability to voluntarily bring back a wandering attention over and over again is the very root of judgment, character, and will. An education that sharpens attention would be education par excellence.

Davidson explains that educating attention can be done through a contemplative practice.

4. Generosity

It is well known now that when individuals engage in generous and altruistic behavior, they actually activate circuits in the brain that are key to fostering well-being. Davidson believes that:

Human beings come into the world with innate, basic goodness. When we engage in practices that are designed to cultivate kindness and compassion, we’re not actually creating something de novo—we’re not actually creating something that didn’t already exist. What we’re doing is recognizing, strengthening, and nurturing a quality that was there from the outset.

In addition to the four keys that Davidson outlines, science has also shown that gratitude hugely increases our feelings of well-being. Gratitude allows us to celebrate the present. It magnifies positive emotions. With gratitude, we become greater participants in our lives as opposed to spectators. You can become more responsible for creating more well-being in your life by the simple act of being grateful for what you are experiencing in this present moment.

By practicing gratitude and focusing on these four keys, Davidson assures us that:

Our brains are constantly being shaped wittingly or unwittingly—most of the time unwittingly. Through the intentional shaping of our minds, we can shape our brains in ways that would enable these four fundamental constituents of well-being to be strengthened. In that way, we can take responsibility for our own minds.

If you are interested in learning more about this topic, no one explains it better than Dr. Richie Davidson himself!

I’d love to know if you have found that a meditation practice impacts your well-being.
And as always, thank you for taking the time to visit. I appreciate it.

This Way Up Six Week Online Live Interactive Workshop!

““Life isn’t about finding yourself. Life is about creating yourself.”
— George Bernard Shaw
____________________________________________________________________________

There are still a few spaces left for the This Way Up Six Week Online Live Interactive Workshop.
The six-week series begins on Tuesday 23 October at 5pm PDT and runs for six weeks:
Tuesday 23 October – Tuesday 27 November.

Here is some info about the workshop:

The workshop is completely free. There is no set fee at all. At the end of the six weeks, if you decide you want to donate something, you are welcome, but there is no expectation.
Each workshop is live, and videoed. If you miss a day in the series, you can go to our private You Tube page and watch what you’ve missed and do the day’s visualization. There is time for questions and discussions during each workshop. The shared community of women from around the world is wonderful!

This video will answer some questions for you, and if you have any other question, you can contact me at
patti@thiswayupbook.com

I hope to see you there!

October Newsletter and Events

“Altruism raises your mood because it raises your self-esteem, which increases happiness. Plus, giving to others gets you outside of yourself and distracts you from your problems.”
~ Karen Salmansohn
____________________________________________________________________________

In case you missed it, here’s a copy of This Way Up’s October Newsletter and Upcoming Events.

Welcome to This Way Up!

Thank you for being part of this community! Keep reading for more information about why altruism is really good for you; news about the upcoming This Way Up Online Interactive Workshop starting this month; and information about two exciting upcoming events that you’re invited to join. You can always find me at ThisWayUpBook.com.

Altruism … Why It’s So Good to Do Good

“Every man must decide whether he will walk in the light of creative altruism or in the darkness of destructive selfishness.”
~ Martin Luther King, Jr.

It’s true that we are hard-wired toward negativity, that we have a “built-in negativity bias.” Rick Hanson explains that as we evolved over millions of years, dodging sticks and chasing carrots, it was a lot more important to notice, react to, and remember sticks than it was to do the same for carrots. That’s because — in the tough environments in which our ancestors lived — if they missed out on a carrot, they usually had a shot at another one later on. But if they failed to avoid a stick — a predator, a natural hazard, or aggression from others of their species — then there may have been no more chances to pass on their genes.

However, studies have also shown that we are hard-wired for empathy and altruism as well. This is because cooperative behaviour worked in our favor and helped our ancestors to survive under harsh conditions. So we reap psychological and physiological benefits when we practice altruism, when we do good things for others. In other words, doing good is good for you.

What exactly is altruism? It is defined as, a voluntary, sometimes costly behaviour motivated by the desire to help another individual; a selfless act intended to benefit only the other.

So why would we do something that is of no benefit to ourselves?

I examined this phenomenon in my recent article in Thrive.

To learn more about the benefits of altruism and watch a great TED Talk on the subject, check out my latest blog post.

This Way Up Online Interactive Live Workshops!

The next This Way Up Interactive Live Workshop is starting this month.
The six-week series begins on Tuesday 23 October at 5pm PDT and runs for six weeks: Tuesday 23 October – Tuesday 27 November.

Check out this video to learn more about the workshop.

During the last workshop in May, there were ten women from 4 different countries taking part and it was amazing, exhilarating and uplifting! We explored many of the topics I write about in my book. But with the unity of sharing our common experience, it was so much richer than doing it alone.

Here’s what a few of the women said about the workshop:

“I really liked getting to know all the lovely ladies and the fact that we were all over the globe! And finding that other women have the same doubts and concerns about themselves that I do. It was fabulous! Keep me posted on next workshop, I want to share this.”
– Kathleen

“Thank you so much for the course. I really enjoyed it, as well as getting to know you and the group.”
– Shellan

“I enjoyed it all, but I think I enjoyed the interactive format the most. It was nice to feel the support and genuine caring from both you and the other participants. It was a very safe and supportive environment. It was very helpful to be guided through the visualizations directly, by someone I had built trust in. It was also helpful to hear the other participants’ experiences. It gave me hope, that doing the hard work and learning the tools will be worth it. I also enjoyed that we received helpful links after the session which enabled me to dive deeper into areas I wanted to work on. Your help was invaluable.”
– Stacy

If you want more information about the workshops, or you are interested in signing up for the next series of workshops, you can sign up here!

Sign Up for the Next Workshop!

Upcoming Summits

You’re invited to this wonderful series:

Finding Yourself Master Class Series with the uplifting Clarissa Findlay

This event is now live!

It’s a crazy, busy world out there, where we often find ourselves trying to perform and change ourselves to gain acceptance and belonging. Sometimes we can get so caught up with keeping in step that we don’t remember to seek out our own stride, and embrace our own self-worth. It’s time to think about what you really want with your one beautiful life!

I’m excited to share an event that may just change the way you think about this powerful and exciting journey we are all on. The Finding Yourself Masterclass Series is a free, online interview series with leading lifestyle, wellness, and mind-set experts who want to help you expand your capacity to love yourself, own your story, and walk your own true path. I’m so pleased to be among this incredible line-up of psychologists, authors, coaches, mind-body experts, and much more.

From unearthing the neuroscience behind our feelings of self-worth to building an action plan that will help eliminate self-doubt and build confidence in your true identity and purpose, the Finding Yourself Masterclass is a necessary tool for everyone!

You can sign up for this transformative Master Class here.

You are also invited to this fabulous summit:

The Unstoppable Artist Formula:
How to Claim Your Full Power as an Artist, Make Great Money, and Attract Your Perfect Audience
Hosted by the Incomparable Nikól Peterman

The Unstoppable Artist Formula launches October 29 and will run through November 8.

Are you struggling to get clarity about your work and/or attention for the work you are doing?

My friend Nikól Peterman, Artist Success Coach and owner of the artist development company ZenRedNYC, has gathered more than 25 of the best mentors to give you the top industry secrets for free. Due to her 20 years as a working professional artist, she definitely understands where you are now and shares my mission to empower you.

I’m excited to be part of this event because it’s not just talk … Every training will give you the most cutting edge tools and strategies, proven to work, which you can implement right away.

At this event you’ll learn:
How to stand out from the crowd
How to attract a large audience
How to feel amazing and confident in front of your raving fans and eagerly paying customers
How to increase your income as an artist and finally get paid what you deserve
How to quiet the inner critic keeping you stuck
And a lot more!

By the end of this event, you’ll no longer question how to end your low sales and low following. You will know what to do to be an Unstoppable Artist.

So, grab your free front row seat to this online event here!

The Unstoppable Artist Formula launches Oct 29 and will run through Nov. 8th.

It’s Here! This Way Up Is Now Available as an Audio Book!

This Way Up audiobook is now available for purchase! You can find it on Audible and Amazon and on iTunes. You can hear all about it here, along with a special invitation to get it for free!

Please let me know your thoughts if you listen to it. I’d love to hear from you.
Buy the Book!

“Author Patti Clark is a cross between Elizabeth Gilbert and Julia Cameron.”

This Way Up is a story of healing for women who yearn to lead a fuller life, accompanied by a workbook to help readers work through personal challenges, discover new inspiration, and harness their creative power. . .

Women spend so much of life nurturing and giving to others that when they find themselves alone—because of an empty nest, the end of a marriage, or the death of a partner—they often struggle with feeling purposeless. This Way Up provides a step-by-step way out of this sense of loss and into a life filled with enthusiasm, creativity, and joy.
Buy Online

Altruism – Why it’s so good to do good

“Every man must decide whether he will walk in the light of creative altruism or in the darkness of destructive selfishness.”
– Martin Luther King, Jr
____________________________________________________________________________

It’s true that we are hard-wired toward negativity, that we have a ‘built-in negativity bias.’ Rick Hanson explains that as we evolved over millions of years, dodging sticks and chasing carrots, it was a lot more important to notice, react to, and remember sticks than it was for carrots. That’s because — in the tough environments in which our ancestors lived — if they missed out on a carrot, they usually had a shot at another one later on. But if they failed to avoid a stick — a predator, a natural hazard, or aggression from others of their species — then there may be no more chances to pass on their genes.

However, studies have also shown that we are hard-wired for empathy and altruism as well. This is because cooperative behaviour worked on our behalf and helped our ancestors to survive under harsh conditions. So we reap psychological and physiological benefits when we practice altruism, when we do good things for others. In other words, doing good is good for you.

First of all, what exactly is altruism? It is defined as:

A voluntary, sometimes costly behaviour motivated by the desire to help another individual; a selfless act intended to benefit only the other.

So why would we do something that is of no benefit to ourselves?

Karen Salmansohn explains it like this:

Altruism raises your mood because it raises your self-esteem, which increases happiness. Plus, giving to others gets you outside of yourself and distracts you from your problems.

Here are a few good reasons to practice altruism:

It promotes positive physiological changes in the brain associated with happiness

Giving to and helping other people releases endorphins, which then activate parts of our brain that are associated with trust, pleasure and social connection. This chemical reaction in the brain increases the chance that we will be altruistic and do good deeds in the future, thus creating a positive feedback loop of generosity and happiness.

It brings a sense of belonging and reduces isolation

Being a part of a positive charitable social network leads to feelings of belonging and lessens isolation.

It helps to keep things in perspective

Helping others, especially those who are less fortunate, can provide a sense of perspective, enabling us to stop focusing on what we may feel is missing in our own life.

It reduces stress and improves our health

Evidence suggests that helping others can boost our health. Compassion has been shown to help stabilise the immune system against immunosuppressing effects of stress. Altruistic acts may also stimulate the brain to release endorphins, which are powerful natural painkillers. One study found that participating in charitable activities can be better for our health than lowering cholesterol or stopping smoking

It helps reduce negative feelings

People who are altruistic tend to see life as more meaningful. Altruism is associated with better marital relationships, increased physical health, and enhanced self-esteem. Acts of altruism decrease feelings of hopelessness and decrease depression. It may also neutralise negative emotions that affect immune, endocrine and cardiovascular function.

It may actually help us live longer

Helping others has actually been shown to increase our life span. Studies on older people show that those who give support to others live longer than those who don’t.

Quite simply, altruism feels good and is good for you. When you help others, it promotes positive physiological changes in the brain associated with happiness. So although it is true that we are hard-wired to notice the negative, we are also hard-wired toward compassion and altruism. So the next time you have a choice between acting from fear or acting from caring and compassion, choose the latter, it’s better for you in every way.

I’ll close with a wonderful TED Talk by Abigail Marsh entitled: Why Some People Are More Altruistic Than Others.

I’d love to hear about how you practice Altruism.
And as always, thank you for taking the time to visit. I appreciate it.

Surviving in the Age of Technical Overwhelm

“Hope is being able to see that there is light despite all of the darkness.”
– Desmond Tutu
____________________________________________________________________________

For those of you who missed my September Newsletter …

If you are not signed up to received my newsletter and are interested in being on my mailing list, just message me below, or email me at patti@thiswayupbook.com

Please keep reading to find out how to sign up for 2 really exciting upcoming online summits.

If you are interested in learning more about the next This Way Up Online Workshop, watch the video below. Or if you are ready to sign up, you can click here. I’d love to see you there!

Welcome to This Way Up!

Thank you for being part of this community! Keep reading for more information about dealing with A Crisis of the Heart and finding well-being; news about the upcoming This Way Up Online Interactive Workshop starting in October; and info about two upcoming events that you are invited to attend. You can always find me at ThisWayUpBook.com.

Dealing with A Crisis of the Heart and Finding Well-Being
Surviving in the age of technical overwhelm

“We have all known the long loneliness and we have learned that the only solution is love.”
~ Dorothy Day

There is a crisis of the heart impacting us at the moment. It’s showing up as depression, anxiety, and attention disorders. These are also symptomatic of a cognition crisis. Adam Gazzaley, PhD explains it as “a crisis at the core of what makes us human: the dynamic interplay between our brain and our environment—the ever-present cycle between how we perceive our surroundings, integrate this information, and act upon it.”

I explored this crisis in my recent article on Thrive Global.

The cause of this crisis is linked to the fact that we just cannot keep up with the rapid rise of technology and it is impacting our brains and our well-being. As Gazzaley put it: “Our brains simply have not kept pace with the dramatic and rapid changes in our environment—specifically the introduction and ubiquity of information technology.”

Some researchers explain that “the increasing complexity, speed, and multitasking of our modern environment has overtaken our capacities, and we live disconnected from our own self and from one another.” This disconnect from our self and from one another is perpetuating the crisis, and the crisis is spiralling out of control.

I discuss how Jack Kornfield describes reengaging the heart. There is hope! If you’re interested in reading more about this and watching Kornfield discuss wisdom, compassion and courage in uncertain times, visit patticlark.com.

It’s Here! This Way Up Is Now Available as an Audio Book!

This Way Up audiobook is now available for purchase! You can find it on Audible and Amazon and on iTunes. You can hear all about it here, along with a special invitation to get it for free!

Please let me know your thoughts if you listen to it. I’d love to hear from you.

This Way Up Online Interactive Live Workshops!

In May, I hosted the first This Way Up Interactive Live Workshop. There were ten women from four different countries taking part and it was amazing – exhilarating and uplifting! We explored many of the topics I write about in my book. But with the unity of sharing our common experience, it was so much richer than doing it alone.

Here’s what a few of the women said about the workshop:

“I really liked getting to know all the lovely ladies and the fact that we were all over the globe! And finding that other women have the same doubts and concerns about themselves that I do. It was fabulous! Keep me posted on next workshop, I want to share this.”
– Kathleen

“Thank you so much for the course. I really enjoyed it, as well as getting to know you and the group.”
– Shellan

“I enjoyed it all, but I think I enjoyed the interactive format the most. It was nice to feel the support and genuine caring from both you and the other participants. It was a very safe and supportive environment. It was very helpful to be guided through the visualizations directly, by someone I had built trust in. It was also helpful to hear the other participants’ experiences. It gave me hope, that doing the hard work and learning the tools will be worth it. I also enjoyed that we received helpful links after the session which enabled me to dive deeper into areas I wanted to work on. Your help was invaluable.”
– Stacy

Check out the video below to learn more about the workshop.

The next six-week series begins on Tuesday, 23 October at 5 p.m. PDT. The workshop series runs for six weeks: Tuesday, 23 Oct – Tuesday, 27 November.

Here is some information about the workshops:

If you want more information about the workshops, or you are interested in signing up for the next series of workshops, you can sign up here!

Upcoming Summits

You’re invited to this wonderful series:
Finding Yourself Master Class Series with the uplifting Clarissa Findlay
This event will launch on October 9.

You can sign up for this transformative Master Class here.

You are also invited to this fabulous summit:
The Unstoppable Artist Formula:
How to Claim Your Full Power as an Artist, Make Great Money, and Attract Your Perfect Audience
Hosted by the Incomparable Nikol Peterman

The Unstoppable Artist Formula launches October 29 and will run through November 8.

You can learn more about Nikol and the online event here.

Buy the Book!

“Author Patti Clark is a cross between Elizabeth Gilbert and Julia Cameron.”

This Way Up is a story of healing for women who yearn to lead a fuller life, accompanied by a workbook to help readers work through personal challenges, discover new inspiration, and harness their creative power. . .

Women spend so much of life nurturing and giving to others that when they find themselves alone—because of an empty nest, the end of a marriage, or the death of a partner—they often struggle with feeling purposeless. This Way Up provides a step-by-step way out of this sense of loss and into a life filled with enthusiasm, creativity, and joy.
Buy Online

Parting Words
“Optimism is the faith that leads to achievement. Nothing can be done without hope and confidence.”
~ Helen Keller

Thank you for being part of this movement. Watch this space for more in the months ahead.

Dealing with A Crisis of the Heart and Finding Well-Being

“We have all known the long loneliness and we have learned that the only solution is love.”
– Dorothy Day

____________________________________________________________________________

What can we do when loneliness, anxiety and depression take hold. We can hold on to hope.
I explored the Crisis of the Heart that is overtaking so many of us in my latest article on Thrive Global.

There is a crisis of the heart impacting us at the moment. It’s showing up as depression, anxiety, and attention disorders. These are also symptomatic of a cognition crisis. Adam Gazzaley, PhD explains it as:

“A crisis at the core of what makes us human: the dynamic interplay between our brain and our environment — the ever-present cycle between how we perceive our surroundings, integrate this information, and act upon it..”

The numbers of people suffering are staggering. In the United States, depression affects 16.2 million adults, and anxiety about 18.7 million. In New Zealand, it is estimated that one in five women suffers from depression, and about one in 10 men; with about one in six people suffering from anxiety.

Gazzaley describes a sharp increase in the number of teens impacted. American teens have experienced a 33% increase in depressive symptoms, with 31% more having died by suicide between 2010 and 2015. And in New Zealand, the percentage of 15- to 24-year-olds struggling with mental health has been steadily increasing, affecting

11.8 per cent in the past year. The estimated number of youth in NZ experiencing psychological distress has gone up from 58,000 to 79,000 in the past year. And tragically, NZ has the highest youth suicide rate among teenagers between 15 and 19 in the OECD.

What is causing this horrific increase, this crisis spiralling out of control? Grazzaley and many others argue that we just cannot keep up with the rapid rise of technology and it is impacting our brains and our well-being.

“Our brains simply have not kept pace with the dramatic and rapid changes in our environment — specifically the introduction and ubiquity of information technology.”

But it’s not only our brains that are impacted; it’s also affecting our emotions and our hearts. Jack Kornfield describes this crisis as:

Our Crisis of Heart.

“No marvellous technological developments alone  will stop continuing warfare, racism, environmental destruction, and global injustice. The source of these sufferings is in the human heart. Actions based on greed, hatred, disrespect, and ignorance inevitably lead to suffering.”

Gazzaley echoes this sentiment as he notes that “the increasing complexity, speed, and multitasking of our modern environment has overtaken our capacities, and we live disconnected from our own self and from one another.”

This disconnect from our self and from one another is perpetuating the crisis, and the crisis is spiralling out of control. So how do we get a handle on it, how do we deal with a crisis of the heart? Kornfield asks us to reengage the heart.

If actions based on greed, hatred, disrespect and ignorance lead to suffering, then it makes sense that actions based on their opposites — generosity, love, respect, and wisdom — lead to happiness and well-being.

Numerous studies have shown that there are ways to increase joy, compassion, peace, and gratitude. The benefits of mindfulness and compassion are well researched. The work of Richard Davidson, professor of psychology, is especially interesting. Davidson’s work at Center for Healthy Minds at UW Madison has shown that positive emotions such as loving kindness and compassion can be learned. This is great news; these positive emotions can be learned and nurtured to grow.

But the rapid rise of technology continues, and even as we work to hold on to the positive emotions that we are nurturing, the disconnect that Gazzaley described looms.

But there is hope. Kornfield is working with others to bring principles of heart and compassion into the field of technological development:

“Together with technology leaders, neuroscientists, and contemplatives, I have helped co-found something called the Open Source Compassion to bring principles of heart and compassion into all levels of technological development. We acknowledge that the capacities of modern technology are among the most potent of human creations. We are collaborating with companies and institutions around the world and beginning to formulate a kind of Hippocratic Oath for tech, which reads:

· We will not create technology that causes harm to humans and to life.
· If later we learn that it inadvertently does so, we will change it.
· We will strive to create technology that fosters human well-being and respect.
· We can create technology for profit, but not if it contravenes the first three principles.
· Working at all levels, we will act with professionalism and take these responsibilities as paramount.

Ultimately we must have hope; hope that there can be positive change and that love will prevail. Kornfield implores us:

Let these words be a reminder, a call.

Find your way to quiet yourself and tend your heart.

Promote love and spread the power of compassion in your work and in your community.

Have hope.

I’ll close with a wonderful video of Jack Kornfield entitled: ‘Wisdom, Compassion and Courage in Uncertain Times

I’d love to hear about how you deal with a crisis of the heart.
And as always, thank you for taking the time to visit. I appreciate it.

Overcoming the Trance of Unworthiness

“If your compassion does not include yourself, it is incomplete.”
– Jack Kornfield.”

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There is a trance that is overtaking many of us these days. It seems to be present in most women I talk to. It is the Trance of Unworthiness. We seem to be champions at berating ourselves for our perceived failures – for not being good enough at our jobs or at parenting, for not exercising enough or for eating too much. We have convinced ourselves that we are unworthy of the kindness that we show most other people. And that unkindness and self-criticism is making us sick!

Research shows that accepting our imperfections and being kinder to ourselves can lessen feelings of depression and anxiety, and can also lessen feelings of shame and fear of failure.

People who have greater self-compassion also tend to be happier and more optimistic.
Quieting the nagging self-critic and practicing self-compassion can lead to a healthier immune system and a much better sense of well-being.

Psychologist Kristin Neff describes self-compassion as kindness toward the self, which entails being gentle and supportive. “Rather than harshly judging oneself for personal shortcomings, the self is offered warmth and unconditional acceptance.”

But after years of relentless negative self-talk, how can we break out of this trance of unworthiness? How can we cultivate more self-compassion?

It needs to be intentional – set the intention daily to be kinder to yourself.

Here are some guidelines:

1. Practice Imperfection:

Self-compassion means that we give ourselves the space to be human. And that means we can be flawed sometimes, but we don’t have to define ourselves as being ‘completely flawed and a hopeless case.’ We get to practice imperfection sometimes and not lose sight of our own potential.

2. Practice Mindfulness:

Jon Kabat-Zinn explains that mindfulness has been found to have a positive impact on self-compassion because it has the tendency to lessen self-judgement. When we are stuck in a negative spiral of self-criticism, it’s quite often because we are engaged in ‘negative story-lines’ —stories that we repeat in our heads, criticizing self about past mistakes and failures. This playground of our internal critic, plays on repeat and creates a negative spiral that we can easily get stuck in. Mindfulness, or the state of non-judgmental awareness, can be the antidote.

3. Practice Forgiveness

Refer back to number one, being human means that you sometimes make mistakes. Shit happens. We don’t have to punish ourselves for making mistakes. We get to accept that we’re not perfect and move on. Remember what Anne Lamott says:
“Not forgiving is like drinking rat poison and then waiting for the rat to die.”
That goes for self-forgiveness as well.

4. Practice Gratitude

By focussing on gratitude, we over-ride our inner critic and can hear a kinder voice in our head. We can then shift the lazar-focus away from all of our perceived shortcomings and instead appreciate what we can contribute to the world. Robert Emmons reminds us that gratitude is powerful and by focusing on gratitude instead of criticism, we can learn to be more self-compassionate.

Remember self-compassion has to be learned for most of us. I have to remember to practice it daily. It has to be intentional and mindful. But it can be done, and I’ve decided that I’m worth it. And I think you are too.

I’d like to close with a beautiful meditation called ‘Awakening Self-Compassion’ by Tara Brach.
She also has a two part meditation on her own site called “The Healing Power of Self-Compassion” which is also wonderful when you have the time.

I’d love to hear about how you manage to overcome the Trance of Unworthiness.
And as always, thank you for taking the time to visit. I appreciate it.

An Invitation!

“If you are a dreamer, come in,
If you are a dreamer, a wisher, a liar,
A hope-er, a pray-er, a magic bean buyer…
If you’re a pretender come sit by my fire
For we have some flax-golden tales to spin.
Come in!
Come in!”

— Shel Silverstein

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