The Positivity Playlist

I love music.  It lifts me up when I'm feeling down, helps me celebrate when I'm up, motivates me when I'm working, and acts as inspiration when I just want to sit and contemplate life for a little while.

Because of the emotion that often accompanies a melody, music can also be a powerful affirmation.

I encourage you to pay attention to what you're listening to, in the wake of our week of mindfulness.

I noticed a few years ago that a lot of my favorite songs included some very negative lyrics. The songs sounded happy, but they truly were not.  I also noticed many instances where these lyrics had actually manifested in my life.  It's amazing how our unconscious mind will absorb the stories we present to it and make them our own.

Now I must admit that I haven't completely given up all songs with stories I wouldn't like to have, but since our state of health is really about what we do 80% of the time, I decided to make a Positivity Playlist that I can listen to when I need a boost.  And I have decided to share some of those songs with you!  If you have any suggestions, please let me know in the comments below.  There will be a song posted every Monday to keep you going all week long.

And now, the song that inspired this post!

Mindfulness: Day 7

So... here we are.  Today, I'd like you to reflect back over the week.. What did you take from the experience? How have you changed?  Would you like more exercises like this in the future? Share your thoughts below... I'm excited to hear from you, and thanks for participating...

Mindfulness: Day 6

When we are talking with others, we seldom listen deeply.  We're more concerned with what we're going to say next.  Today, when you are engaged in conversation, just be there.  There's no need to fill the silences.  Just leave space for the other person to continue with their thoughts.  Just listen with heart and discover a new way to care for another person...

What were your observations?

Mindfulness: Day 5

Today, we're going to engage our sense of smell.  Unless something smells "bad, " we rarely focus our attention on it.  Today, start taking in deep breaths.  Take in the walls of your home, your office, your car... Even the street! Notice the difference in each place you go... no need to judge it... just observe...


What did you notice?  Looking forward to reading it below!

Mindfulness: Day 4

Today, we will taste and savor our food. This is a favorite exercise of mine, as well.

Pay close attention to the smell, texture, and the variety of tastes as you slowly roll each bite on your tongue.  This is great for weight loss efforts as well, since many of us gobble our food so fast, we don't even realize we're full until we're feeling like a stuffed Thanksgiving turkey.  There is no question that when we pay attention and slow the pace, we eat less.

When I took a mindfulness class last summer, we actually took at least 20 minutes just to experience ONE raisin.  And I use the word "experience" instead of "taste" on purpose.  First we examined it with our eyes and fingertips, observing all the qualities we could before smelling it and then eventually putting it in our mouth.  And we didn't just bite into it, either.

This can be a really enlightening experience... and as I did this with other foods, I learned a lot... including some foods I really didn't like as all, but had been gulping down so fast I didn't even realize it.  I encourage you to go as far as to think of where the food comes from, from farm to table, and all the people involved along the way...

What was your experience?  Tell me in the comment section below...

Mindfulness: Day 3

Today, just look around you.

When was the last time you noticed the unique features of your home, gym, office, car, etc?

Today, notice the colors, sounds, shapes of rooms, windows, blinds, floors, ceilings, furniture...  Check in with your senses in each location.  What do you feel, see, smell, taste, and hear? What have you noticed today that you never noticed before?  Share it below!

Mindfulness: Day 2

Today, your task is to people watch!  I love doing this. Look at the people close to you as if you have never laid eyes on them before. Note their unique way of walking, the cadence in their voice, their mannerisms, the crinkles in their faces...  Anything surprise you?  I encourage you to share it in the comment section below!

Mindfulness: Day 1

Your mission for today (or tomorrow, if you shower in the morning) is to be present in the shower.  The next time you shower, concentrate on feeling the water cascading over your head and body.  Pay attention to the scent of your soap and shampoo.  Notice the sensation on your skin.  Take note of your surroundings... the shower head, the tiles, the curtain, etc. This can be a beautiful, relaxing meditation, and a great way to start your day. And the best part is that it doesn't add any more time to your morning routine!

A week of Mindfulness

Mindfulness is a great tool.  Being more aware of one's thoughts and actions can help us be less stressed, as well as help us make better choices.  This can effect our lives profoundly, causing us to be healthier and happier overall.

In an effort to be more mindful, I have committed to a week of mindfulness, and I thought I'd invite you along for the ride! :.)  Starting Monday, I will post once each day for a week on something we can do to be more mindful.  Subscribe to this blog to receive your daily instructions and reminder. I look forward to hearing what you learned!!

Screw enough. Be priceless.

I had an especially profound session of NET with a patient yesterday.  We've worked together for quite some time now, working through whatever issues bubble to the surface on this wild journey called life.  This particular patient has been going through a very big transition lately... she quit her full-time job to focus on her business.  She felt that quitting her job would give her the time she desperately needed to focus on her career goals, her health, and her overall happiness.

But a funny thing happened.

She seemed to have even LESS time than before!

She was still overwhelmed, lacking the time for exercise, lacking the motivation to eat well, never able to get 100% organized.

This is really a lesson for all of us... That we have time for what we MAKE time for... but I digress...

I noticed a pattern in her life, and she was up for a journey down the rabbit hole.

We started picking apart the story she was telling herself... that there wasn't enough money, enough time, enough of ANYthing...

We tested the concept of her being ok with having too much, not enough, and even just being ok as she was... None of which she was congruent with.

But then, as we spoke, and I continued to probe, we realized that this endless, infinite pursuit of "enough" was about something more.  I asked her, "Why do you need more? Why aren't YOU enough?" and we both stopped.

We had hit the mother load; the core issue that was driving all her pain and suffering.

How many of us are driven on endless journeys just like this one because underlying it all, we are just trying to measure up?  How many of us never feel like we are enough?  How many of us can't be happy with what we have because we always tell ourselves we could do more, be more, have more?

What kind of world would we create if we all felt like we were enough? And how much better would THAT world be if we all realized we were PRICELESS?

(PS I'm happy to say that we did clear this issue for her, and she felt a huge weight was lifted off her shoulders. I can't wait to see the shift manifest in her life!)

Your child is not broken...

I'm bracing myself because I'm sure I'll offend some folks with this one, but it needs to be said.

Your child is not broken.

There is nothing wrong with them. 

Sadly, the people who need to read this probably won't or won't think I'm talking about them, but it breaks my heart every time a parent contacts me telling me that their young child needs professional help because they challenge them as parents.

THAT'S WHAT CHILDREN DO!

And some will definitely be better at it than others.  But to teach a child that there is something wrong with them because of this only destroys their self-esteem.


It's a child's job to test the boundaries, and a parent's job to lovingly set them. 

Believe me... I am by no means saying being a parent is easy.  Being a parent is the hardest job that exists, and it often goes unappreciated.  Setting boundaries in a loving way is nearly impossible at times.  But to blame your child for your own inadequacies is (dare I say it?) abusive. 

You consciously chose to bring them into this world. And with that choice, you elected to be their guardian... to protect their developing mind from undue stress, to nurture their self-esteem, and to teach them how to deal with the world and thrive.  If you are choosing to consider yourself a victim of their behavior, what are you teaching them? That they are broken? They they are victims of their environment? 

I am happy to help children overcome those things that challenge them, but more importantly, if you feel there is something wrong with your child, it's time to look in a mirror. 

How are you guilty of the behaviors you accuse them of?  How can you adjust your parenting techniques to make things run smoother in the household?  Children will often resist structure and discipline, but if you stand firm (and fair!!), they will thrive.  Perhaps we need to utilize some NET to help you let go of your fears, resentments, and other emotions that are preventing you from being the parent you want to be. 

Here's the cold, hard truth... if your children are not who you want them to be, it's not their fault; it's yours. And if this made you angry, or brought out some other emotion for you, I encourage you to let me have it in the comment section below. 

Why I spread my message to people who don't want to listen...

When I first started Chiropractic School, I was on fire with the passion to spread the Chiropractic message.  Any time I came across someone with a health issue, I would start telling them how Chiropractic could help.  But sitting at a family function last week, listening to a number of people gripe about their health issues and brag about the ways they've found to fix (aka cover up) the problem all by themselves,  I became frustrated.

The things they are experiencing are red flags of serious conditions lurking under the surface that no amount of medication is going to heal!  They've heard the miracles that occur in my office, and yet they don't seem to want that for themselves.  Do they not think it will work for them?  Are they deluded into believing that chemicals can grant them long-term quality of life?  Have they just decided that they'll worry about it later, when things are broken down past the point of repair?  Or are they convinced that the negative consequences will never catch up to them?  When they think of how many years they could potentially be on this earth, how could they not want to take care of the only body they'll ever have??? They treat their cars better!

It hit me, as I sat there biting my tongue, that somewhere along the way, I realized that some people just don't want my help.  I've already told them what Chiropractic can do for them.  I've told them how serious the condition is.  I wonder if I'm doing the right thing by giving up on them and quite honestly, I'm torn.

If someone had the answer to my problem - an answer that would make my life happier, longer, and more rewarding - I would feel cheated if they didn't share it.  Actually, I would probably want them to take me by the shoulders and shake some sense into me until I listened.

And this is why, despite the knowledge that many people don't want my help, I still find myself telling complete strangers, as well as friends and family, what chiropractic can do for them.  Most of the time, they brush it off, and continue living their sub-par existence, with their body and mind just struggling to exist in this world... but sometimes... they actually listen... and I get to see their lives transform.  And THAT really is a beautiful thing.  Those moments make all the rolled eyes worth it.

Don't be afraid to share the message... you might just save a life.

When a canceled flight turns into an educational experience...

A healthy attitude is more important than a healthy body.

As a chiropractor, it may seem blasphemous to say such a thing, but the truth of the matter is, a healthy attitude is PARAMOUNT to having a healthy body!

Recently, I was traveling for a seminar, and my flight was canceled after first being delayed by about 4 hours.  The next available flight would be the following morning, which not only meant I would have to be up at 4am to get to the airport in time, but I would also miss half of one of the two days of a seminar I was traveling halfway across the country for.  I made a conscious choice not to get upset about it.  After all, there was nothing I could do to change it, and getting upset would just flood my system with stress hormones and increase my cardiovascular risk.  I amused myself while waiting in line, chatting with the other passengers and joking that this was just another story for my book... another adventure unfolding.  What could have been termed as a "complete nightmare" transpired as a pleasant exchange with some new acquaintances and a chance to slow down and enjoy the scenery.

It's important to remember that wellness is more than just how one treats their physical body, but also how one treats their emotional and spiritual body. Research has shown that not only does a positive mental attitude make a person more attractive, it also speeds recovery time and reduces overall illness. It even effects your pain tolerance! Taking time regularly to reflect on the way you approach and affect your world is imperative to having a truly fulfilling life. And finding a chuckle in the bumps along the way makes life far more fun!  After all, the worst disasters often turn into the most compelling tales...  Perhaps, the lessons I learned on my way to the seminar were even more valuable than those I learned while attending...  What kind of experiences have you made positive as a result of your own attitude shift?

What to do when you can't turn your head...

A friend reached out to me with this question this morning and I thought I'd share my response:

Q: My neck muscle strained and I can't move it comfortably left to right - I have no idea how or why this happened. What can I do at home to gain more comfort and mobility? Heat or ice? Motrin load up?

A: As a Chiropractor, I get asked this question a LOT. Most folks completely underestimate the importance of this red flag! Nothing replaces a good chiropractic exam to determine exactly what the issue is. If I were alone on a desert island with no one to examine me and an endless supply of moist heat and ice, I would probably start with moist heat. If it got worse than it was when it started once the heat is removed, I'd switch to ice. I would also find which vectors made for a good stretch and hold the stretch for at least a minute at a time. Massage will also help. Since Motrin (ibuprofen) interferes with healing, that might not be the best idea. Tylenol (acetaminophen) interferes with T cell production and your immune system, so I would avoid that if possible as well.

Most of all, and I can't stress this enough, I would definitely get it checked out by a good chiropractor, since this is usually a warning sign that there are major problems lurking under the surface... If it's addressed now, you could potentially stop or prevent the development of arthritis and disease, saving you from a whole bunch of other issues including but not limited to headaches, fatigue, allergies, and more pain. I can't tell you how many times I see people coming into my office with major health problems that resulted from ignoring things like this. It's SOOO easy to fix when you catch it early on... but wait too long, and the damage becomes irreparable. Good luck! If you need the name of someone convenient to you, let me know and I'll see who I know in your area!!

The journey of 13.1 miles begins with a single step...

I was never "athletic."

Actually, that is probably the understatement of the year. As a child, I was the farthest thing from an athlete one could ever imagine. I was consistently picked last in gym class. I would always miss when attempting to kick or catch a ball... as a matter of fact, the only sport I was remotely good at was Dodgeball... because, as the worst player on the court, learning to dodge balls effectively was the only thing that saved me from getting injured. I made the decision very early on that I would never compete in anything that required physical ability. I spent most of my summer in my bedroom, reading.

So if you told me I would run a half-marathon, or even a 5K, I would have laughed in your face. I couldn't even run a block! My knees would feel like they were turning inside out just from WALKING! I was always spraining my ankles... My body did not seem to be built for anything that required an elevated heart rate, physical strength, or anything involving even minute amounts of coordination.

Knowing this, you might find it surprising that I ran my first half-marathon last Spring... and my first triathlon last summer. I'm even considering a half-ironman next year. How does one go from being unable to run at all to running a half-marathon? The answer is simple... one step at a time.

I started walking. That was easy, so I started alternating between walking and jogging. Along the way, I learned how proper form and heart rate training could make such a positive impact on how I felt during and after my workout. Running went from being pure torture to actually being fun! I set my goals, and I stuck to them... first, I just wanted to be able to run a mile. Then, I wanted to do a 5K. I thought I'd stop there, but the next thing you know, I was running 5 miles... then 6... Until finally, last year, I ran 13.1 miles; a half-marathon.

There's something to be said for pushing your body's limits. The biggest thing I learned from completing that race, and every race it seems, is that our bodies are capable of far more than we give ourselves credit for. But our own excuses hold us back. We think we can't do it. And we prove ourselves right. So my challenge for you is this: What goal are YOU going to set for yourself? And when are you going to accomplish it? Will it be to run a mile? Or is there something else you want to challenge your body to do? Let me know in the comments section below... I'm curious to see what you can come up with. Who knows! Maybe I'll even join you!