The older I get, the less stuff I seem to need. 

For most of my life, I was firmly rooted in the knick-knack, bric-a-brac camp (isn’t bric-a-brac such a great phrase?). I love thrift stores, but as I get older and learn to say goodbye to my mom's things as a way of accepting her Alzheimer's, I feel like a weight is being lifted. Could it be that I'm embracing some semblance of minimalism in midlife (or a little past midlife, but who's counting). 

I've learned that it's not the items themselves (the stuff cluttering up my spaces) that I can’t live without; it’s the story the item tells that holds me in its grip. But not anymore. I’m stripping down to essentials and sharing what I'm learning. In this episode, I explore: 

• Saying goodbye to my mom's things in stages, along my grief journey.
• How getting older frees you to live with less (and feel complete without the things you once thought you needed). 
• How to hold on to memories and the stories behind objects without keeping everything. 

In our complex world, we may need to create safe spaces, open spaces that nurture and protect us, perhaps even spark our creativity and problem-solving. Decluttering can open us up to exploring new passions, ideas, and hobbies as we strip down our external world of unused stuff and turn inward. Lastly, let's remember that we can hold onto the memories that objects evoke without keeping them. Our memories live on in our heart and mind.  

Welcome to my reflections from the bright side of the beat.

Want to reengage with yourself and put creative self-care back on your to-do list? Head over to my website, lettheverseflow.com, and sign up for my free newsletter, the Me-Time Mixtape. Twice per month, I’ll send you 3 essential, hand-curated links/resources on creative self-care tips, tools, and strategies.

Music: All music for my podcast is sourced and licensed for use via Soundstripe.

Poem: Claimed Memories

Songs in this episode: Tea Time by Falls; Slide by GEMM; In The Clouds by Falls; Pyaar Kee Seemaen by Cast of Characters

Related Episodes:

The Loved Ones We Carry (episode #6)

Dealing with Dementia (Caregiver Tips & Journal Prompts) (episode #13) 

Resources:

5 Reasons Why You Should Consider Becoming a Minimalist

Me-Time Mixtape: Minimalism for Mental Health

Journal Prompts:

1. Would decluttering your space offer any benefits to you? Write about how having more space could impact your life.
2. Write a list of 10 essential things that you can’t live without. Now write a list of 10 things you can throw away or donate. Compare the lists and think about what’s most important to you.
3. And for fun, if you could only take 5 single items with you to a deserted island (excluding people), what would you choose and why?

Prefer to read this episode? Read the complete episode in blog format here: https://www.lettheverseflow.com

When does self-improvement cross the line into self-flagellation? Are we using personal development and goal setting to undermine ourselves? How can self-improvement and self-acceptance co-exist in a world that increasingly wants us to choose sides?

In this episode, we'll reflect on what's working in our lives and strike a balance between self-improvement and self-acceptance by acknowledging and being mindful of our wondrous qualities. We'll:

• Explore the ways we feel wondrous or do wondrous things that define our integrity and personality.
• Understand how self-belonging, self-reliance, and self-acceptance co-exist in our lives.
• Distinguish between feeling wondrous when we help others, and being wonderous as a natural state of being.
• Consider how being more self-accepting can enhance our striving for personal goals by empowering us to change because it feels good, not out of feeling "less than." 

Welcome to my reflections from the bright side of the beat.

Want to reengage with yourself and put creative self-care back on your to-do list? Head over to my website, lettheverseflow.com, and sign up for my free newsletter, the Me-Time Mixtape. Twice per month, I’ll send you 3 essential, hand-curated links/resources on creative self-care tips, tools, and strategies.

Music: All music for my podcast is sourced and licensed for use via Soundstripe.

Songs in this episode: Super C by JMPSCR; Slide by GEMM; Pyaar Kee Seemaen by Cast of Characters

Related Episodes:

Believing in Yourself: How Self-Reliance Grows (#47)

The Art of Belonging: Creating Space for Yourself (#43)

Personal Growth Is In the Process: How to Love Where You Are (#42)

Build a Personal Growth Practice (with Creative Self-Care) (#14)

Journal Prompts:

1. Which of my personality traits or mindset qualities is wondrous? 
2. Write about your intention to recognize and be present with your wondrousness more consistently throughout the day.
3. Do my personal growth goals feel empowering, or am I putting too much negative pressure on myself? How can I restructure my goals to be more attainable?

Prefer to read this episode? Read the complete episode in blog format here: https://www.lettheverseflow.com

Do you struggle to make time for artmaking, causing you not to get started?  

Do you think your art isn't worth appreciating or sharing because it's not good enough, finished, or polished? 

Sometimes these negative thoughts can be overcome when we lower the stakes around our artmaking. We may put so much pressure on ourselves, that it stifles our creative process. And that's a shame because the world needs your creativity.

This episode is about recognizing the benefits of short creative boosts. Let me show you how 10 minutes of creativity can add more pleasure and fulfillment into your life—and stoke your creativity for longer sessions. I'll also bust the myth that artmaking isn't worthwhile if we don't produce an acceptable art product. Nothing could be further from the truth.

Short boosts of creativity can reduce stress, help you process pent-up or anxious emotions, provide relief, and help you envision new possibilities in your life. I'll also talk about the deep connection between creativity and mindfulness and how creating a habit of engaging in 10-minute creative boost activities can open your mind to divergent thinking and help you solve problems

I'll get you started with four creative boost ideas that you can use today, tomorrow, and the next day. 

Welcome to my reflections from the bright side of the beat.

Want to reengage with yourself and put creative self-care back on your to-do list? Head over to my website, lettheverseflow.com, and sign up for my free newsletter, the Me-Time Mixtape. Twice per month, I’ll send you 3 essential, hand-curated links/resources on creative self-care tips, tools, and strategies.

Music: All music for my podcast is sourced and licensed for use via Soundstripe.

Songs in this episode: Goose and Lime by Ghost Beatz; Slide by GEMM; Pyaar Kee Seemaen by Cast of Characters

Related Episodes:

Art Appreciation for a Weary World (#50)

Forward Facing: Fight for Your Creative Passions (#39)

Keep Your Creative Spirit Alive: Focus on the Journey (#29)

Creative Flow: Self-Care That Matters (#21) 

Resources:

Making art is good for your health. Here's how to start a habit

Can 10 Minutes of Meditation Make You More Creative?

Journal Prompts:

1. How did 10 minutes of creative play feel? Jot down what you notice about your mood, stress level, and your emotions. 
2. What happens when you devote time to the process of art making without an agenda for completion or a product?
3. Are there any boundaries you must set to be able to devote 10 minutes to your creativity? If so, write about how you will set those boundaries to give to yourself in this small, but important way. 

Prefer to read this episode? Read the complete episode in blog format here: https://www.lettheverseflow.com

Feeling overwhelmed by life’s demands? Need a buffer to preserve your optimism and sense of purpose in an increasingly stressful world? 

Then, this episode is for you! Discover how art appreciation can restore energy, inspire creativity, and deepen your connection to the world. Press play and listen to this episode as I explore: the benefits of art-making and art appreciation, especially in lessening emotional burdens and reducing stress, our universal need for self-expression and connection through artistic experiences, and practical ways to embrace art in daily life, even if you don't think you're an "artist" (spoiler alert: you are).

Welcome to my reflections from the bright side of the beat.

Want to reengage with yourself and put creative self-care back on your to-do list? Head over to my website, lettheverseflow.com, and sign up for my free newsletter, the Me-Time Mixtape. Twice per month, I’ll send you 3 essential, hand-curated links/resources on creative self-care tips, tools, and strategies.

Music: All music for my podcast is sourced and licensed for use via Soundstripe.

Poem: Otherworldly

Songs in this episode: Self Worth by GEMM; Slide by GEMM; First Day In Spring by GEMM; Pyaar Kee Seemaen by Cast of Characters

Related Episodes:

Mother Teresa on Doing Small Things with Great Love (#48)

Forward Facing: Fight for Your Creative Passions (#39)

Keep Your Creative Spirit Alive: Focus on the Journey (#29)

Creative Flow: Self-Care That Matters (#21) 

Compare Less/Grateful More (#12) 

Journal Prompts:

1. Make a list of your top 3 favorite books. What do you remember most about them and what made them memorable?
2. If you haven’t read for enjoyment in a while, why not? Explore any obstacles to reading for pleasure.
3. If you could have a conversation with a favorite author, who would you pick, and what would be your first question for them?

Prefer to read this episode? Read the complete episode in blog format here: https://www.lettheverseflow.com

While writing this episode on caregiver burnout, my mom had a medical crisis that nearly killed her. I picked up my tired and weary bones and found the inner strength and energy I needed to be by her side. Along the way, I recalled how she and my support system helped bolster me during these challenges. Each time these crises happen, it reinforces how important it is for me to give to myself. 

In this episode, I outline the causes of caregiver burnout and offer seven ways to reduce the chances of it taking hold in your life, plus three journal/reflection prompts to help you build a strong sense of resilience when caregiving feels like it’s too much. No matter what caregiver role you have – taking care of children, elderly parents, ill friends and family, or neighbors and community members – I hope you’ll find some practical (and inspirational) tips to care for yourself. 

Welcome to my reflections from the bright side of the beat.

Want to reengage with yourself and put creative self-care back on your to-do list? Head over to my website: lettheverseflow.com and sign up for my free newsletter, the Me-Time Mixtape. Twice per month, I’ll send you 3 essential, hand-curated links/resources on creative self-care tips, tools, and strategies.

Music: All music for my podcast is sourced and licensed for use via Soundstripe.

Poem: Baby's Breath

Songs in this episode: The Sensitive Hustler by Sam Barsh; Slide by GEMM; Faux Cow Chair by Tony Sopiano; Pyaar Kee Seemaen by Cast of Characters

Related Episodes:

Grief and Gratitude (It's Bittersweet) (#15)

Finding Balance: Caregiver Self-Care (#27)

The Art of Belonging: Creating Space for Yourself (#43) 

Journal Prompts:

1. If you had 15 minutes to yourself, what action would make you happiest? Do that thing for 15 minutes then write about how you felt afterwards.
2. What signs of caregiver burnout do you experience, and what do you intend to do to reduce those feelings? Write 1 or 2 action steps.
3. Write about 3 character traits that you admire most about yourself that don’t have anything to do with your caregiver role. How do they define "you" in ways that feel good?

Prefer to read this episode? Read the complete episode in blog format here: https://www.lettheverseflow.com

Don’t let anyone tell you (and don’t tell yourself) that your small acts of kindness are not great! Each act of connection, charity, goodwill, mentorship, and civility adds up. In a world that can feel like everything is being torn apart, we still have a well of greatness in us that doesn’t come from how smart we are, how much money we have, how beautiful we are but from how humbly and lovingly we can reach out to one another with gestures of kindness. How well we can maintain our humanity and fill our cup with just enough, sharing the overspill with others who may need it. 

Calling on a quote from Mother Teresa (“We can do no great things, only small things with great love.”), I’m putting the oneness on each of us to dig deep and share. Check out my list of 25 small gestures that can have a big impact, and find out how a small smile placed at just the moment can open up someone’s world in the moment to help them feel seen. Let’s share the small stuff -- but bundle it up with a great, big full heart of love. 

Welcome to my reflections from the bright side of the beat.

Want to reengage with yourself and put creative self-care back on your to-do list? Head over to my website: lettheverseflow.com and sign up for my free newsletter, the Me-Time Mixtape. Twice per month, I’ll send you 3 essential, hand-curated links/resources on creative self-care tips, tools, and strategies.

Music: All music for my podcast is sourced and licensed for use via Soundstripe.

Mother Teresa Quote: “We can do no great things, only small things with great love.” 

Songs in this episode: Penny Slots by GEMM; Slide by GEMM; Ronkonkoma Sisters by Sam Barsh; Pyaar Kee Seemaen by Cast of Characters

Journal Prompts:

1. Write a list of 5 gestures of kindness or giving you’d like to commit to, and then connect them to a few people or organizations you’d like to give to.
2. After you’ve done a small act of kindness, reflect on how it makes you feel. Note any changes in your feelings, mood, or thinking.
3. How can you balance giving to others with giving to yourself, especially given caregiver or work responsibilities? Being mindful of both helps set an intention to find balance.

Prefer to read this episode? Read the complete episode in blog format here: https://www.lettheverseflow.com

Are you holding yourself back because of fear, feelings of imposter syndrome, and self-imposed ageism? There are plenty of obstacles to achieving our goals without us adding elaborate "stories" based on "what-ifs" and fear. Let’s dispel some myths, and lean into the self-reliant power of getting older (and wiser). In this episode, I make a case for making friends with fear (with a bit of recognition and acceptance), examining the underlying lie of imposter syndrome, and using the wisdom and experience that come from getting older to reassure ourselves that we have what it takes. 

As you strive to start a new venture, pursue a passion project, or pivot in your career, remember that there are assets and positive effects of aging. You’ve walked through fear, you’ve shown that you can achieve milestones, and all that experience can be the foundation for your next big venture. 

Welcome to my reflections from the bright side of the beat.

Want to reengage with yourself and put creative self-care back on your to-do list? Head over to my website: lettheverseflow.com and sign up for my free newsletter, the Me-Time Mixtape. Twice per month, I’ll send you 3 essential, hand-curated links/resources on creative self-care tips, tools, and strategies.

Music: All music for my podcast is sourced and licensed for use via Soundstripe.

Poem: You Were Made 

Songs in this episode: Only Wanna by Sam Barsh; Slide by GEMM; Evergreen As In All Things by GEMM; Pyaar Kee Seemaen by Cast of Characters

Journal Prompts:

1. What do you know for certain about yourself? Make a list of the skills, personality traits, and passions that you feel certain about and can use to build on.
2. Write about a fear as if it will come true and then reflect on what you would do and how you would handle it. Then, say goodbye to that fear, and let it go.
3. Is there anything you have yet to achieve that you will regret not achieving later in life? Explore some first steps that you could take to move in the direction of that dream.

Prefer to read this episode? Read the complete episode in blog format here: https://www.lettheverseflow.com

When can we say that we have enough, and can we turn off our craving for more to find satisfaction with ourselves and the state of our lives right in this moment? I’m exploring these questions, sparked by a Sylvia Plath quote on "enough-ness". I’ll touch on gratitude, reducing social comparison, mindfulness, and building community as powerful allies in the fight to be content in a world that seems to push us to mindlessly want more.

We’ll explore why that next purchase or fantastic, magical goal might not mean as much as you think it will if you haven’t felt satisfied with what you already have. This isn’t an episode on giving up on your personal goals or dreams, but it is a reminder to find comfort, pleasure, and contentment with life in this moment; give up the 24/7 striving and find some balance to feel truly satisfied with your life right now.

Welcome to my reflections from the bright side of the beat.

Want to reengage with yourself and put creative self-care back on your to-do list? Head over to my website: lettheverseflow.com and sign up for my free newsletter, the Me-Time Mixtape. Twice per month, I’ll send you 3 essential, hand-curated links/resources on creative self-care tips, tools, and strategies.

Music: All music for my podcast is sourced and licensed for use via Soundstripe.

Sylvia Plath quote: “Perhaps when we find ourselves wanting everything, it is because we are dangerously close to wanting nothing.” 

Songs in this episode: Wild Animal by Ghost Beatz; Slide by GEMM; Dust On The Desk by Sam Barsh; Pyaar Kee Seemaen by Cast of Characters

Related Episodes:

Compare Less, Grateful More (#12)

The Art of Belonging: Creating Space for Yourself (#43)

Guided Meditation to Cultivate Belonging (to Others & Yourself) (#44)

Journal Prompts:

1. If you could only bring 5 things with you to a new home (excluding people), what would you bring? Reflect on the importance of these objects in your life.
2. Think of a favorite object and write about why it means so much to you. Express gratitude for those memories it holds.
3. What does it mean to you to have “enough”? Explore the ways your life right now is “enough.”

Prefer to read this episode? Read the complete episode in blog format here: https://www.lettheverseflow.com

Reducing overthinking, rumination, and worry can be a beast to tackle, but consistently reorienting our minds and bodies through some creative practices can help increase awareness as we work to replace these thoughts with more inspired ones. I’m using a Khalil Gibran quote as a jumping-off point for a discussion on how to stop “choosing sorrows” through overthinking.

I’m also introducing eight strategies across four modalities that will help reduce overthinking, worry, and rumination. Those four modalities are getting in touch with your body, getting involved in creative endeavors, connecting with nature, and writing to process emotions. 

I’ve also created a free guide called the Art-lovers Creative Practice Guide to Stop Overthinking, Worry, and Rumination. Get your free copy here.

Welcome to my reflections from the bright side of the beat.

Want to reengage with yourself and put creative self-care back on your to-do list? Head over to my website: lettheverseflow.com and sign up for my free newsletter, the Me-Time Mixtape. Three times per month, I’ll send you 3 essential, hand-curated links/resources on creative self-care tips, tools, and strategies.

Music: All music for my podcast is sourced and licensed for use via Soundstripe.

Khalil Gibran quote: "We choose our joys and sorrows long before we experience them."

Songs in this episode: Cobblestone Stroll by Ghost Beatz; Slide by GEMM; Pyaar Kee Seemaen by Cast of Characters

Related Episodes:

Reduce Overthinking with Stream-of-Consciousness Journal Writing (#36)

Overcoming Overthinking with Journaling and Meditation(#23)

Affirmation Meditation: Overcome Overthinking & Worry (#24)

The Nature Connection: Finding Peace and Perspective (#28)

Journal Prompts:

1. Write about a peaceful setting that stimulates your senses; write in detail about the sights, smells, and touch sensations in this place.
2. Write about your feelings of gratitude toward your body as it helps you sustain life and do the things you enjoy.
3. When you catch yourself overthinking, write out the worst-case scenario you are considering and then 1 or 2 strategies/actions you can take if that worst-case scenario were to come true.

Prefer to read this episode? Read the complete episode in blog format here: https://www.lettheverseflow.com

This guided meditation (with visualization) accompanies episode #43 on cultivating a sense of belonging (to others and yourself). To explore the ways in which you belong to others and then to yourself, I guide you through a visualization exercise where you imagine yourself talking to a partner about an object of significance to you. You’ll explore how these objects help define deeply-held beliefs, creative passions or values that you have and then find a way to claim those values and beliefs as uniquely meaningful to yourself. It’s in that meaning that you find your special way of seeing the world, belonging to your loved ones and finally growing your self-acceptance to belong to yourself.

Join the Let the Verse Flow community over at https://www.lettheverseflow.com/ to find a ton of resources (podcast episodes, blog articles, and creative self-care tips and tools). Subscribe to the free companion newsletter, the Me-Time Mixtape, which offers 3 essential, hand-curated creative self-care resources designed to put you back on your to-do list.

Music:  Changing by Outside The Sky; sourced and licensed for use via Soundstripe.

Related Episode: The Art of Belonging: Creating Space for Yourself (#43)

Note: Please listen to this guided meditation in a safe and comfortable environment, free from potential distractions. Find a quiet and secure space to fully engage with the meditation without interruption. This meditation strives to promote a positive mindset and encourage well-being. However, it is not a substitute for professional mental health advice and treatment. If you are facing mental health challenges, please seek the guidance of a qualified mental health professional for personalized support and care.

Self-acceptance is a prelude to belonging. It may not feel like a logical connection, but accepting yourself, flaws and all is the only way to stop the comparison and critical self-judgment that stands between you and your sense of belonging. 

This week's podcast episode is about how feeling left out and like I didn't belong in certain situations pushed me to evaluate my sense of belonging. I explore two types of belonging – belonging to a group and belonging to yourself. The latter is fundamental to making peace with who you are and reaping the rewards of valuing your inner strength and capabilities. 

Welcome to my reflections from the bright side of the beat.

Want to reengage with yourself and put creative self-care back on your to-do list? Head over to my website: lettheverseflow.com and sign up for my free newsletter, the Me-Time Mixtape. Three times per month, I’ll send you 3 essential, hand-curated links/resources on creative self-care tips, tools, and strategies.

Music: All music for my podcast is sourced and licensed for use via Soundstripe.

Poem: I Belong to Myself

Songs in this episode: Magic Garden by Daniele Musto; Slide by GEMM; Darker Hue by Hale; My Time Lil Red Sky; Pyaar Kee Seemaen by Cast of Characters

LTVF Season Two  Music Playlist: Check out the songs that inspire me, and connect with artists from many genres who add to our collective, human soundtrack.

Related Episodes:

Affirmation Meditation for a Positive Morning Routine (#37)

Affirmation Meditation: Keep Your Dreams Alive ( #20)

Resources:
Jill’s Insight Timer Guided Meditations

Journal Prompts:

1. How does what others think of you affect your sense of self-worth? 
2. What are two qualities that you like most about yourself? 
3. How does recognizing these qualities help you feel a sense of self-belonging?

Prefer to read this episode? Read the complete episode in blog format here: https://www.lettheverseflow.com

We can get so caught up in our personal growth goals, and our plans for the future, that we lose sight of the here and now. But the journey toward our future self is made in the present moment, and change takes time. As that time unfolds, our desires may evolve, morphing current goals into new ones. I'm taking you on my journey to be open to those changes and my attempts to stay present and mindful of life as it is right now. 

In this episode, I offer four strategies for staying present in the moment. These strategies have helped me relieve the pressure of striving to achieve my personal goals and find ways to enjoy the journey toward them. I hope you will find them helpful, too.

Welcome to my reflections from the bright side of the beat.

Want to reengage with yourself and put creative self-care back on your to-do list? Head over to my website: lettheverseflow.com and sign up for my free newsletter, the Me-Time Mixtape. Three times per month, I’ll send you 3 essential, hand-curated links/resources on creative self-care tips, tools, and strategies.

Music: All music for my podcast is sourced and licensed for use via Soundstripe.

Poem: A Wish to Be Certain

Songs in this episode: Millions by PALA; Slide by GEMM; Industry Perspective by Tony Sopiano; Pyaar Kee Seemaen by Cast of Characters

LTVF Season Two  Music Playlist: Check out the songs that inspire me, and connect with artists from many genres who add to our collective, human soundtrack.

Related Episodes:
Episode 14: Build a Personal Growth Practice (with Creative Self-Care) Resources:

Episode 34: The Power of Habits: A Poetic Exploration on Building Healthy Routines

Resources:
Jill’s Insight Timer Guided Meditations

Jill’s Insight Timer 3-Day Caregiver Stress Relief Course: Caregiver Refresh: Creative Breaks For Self-Care And Stress Relief

Loving-Kindness Meditation with Sharon Salzberg

Meditation: A Practice of RAIN

Journal Prompts:

1. How will you maintain a positive outlook when the journey toward your personal growth goals seems long and uncertain? Write about at least two practical tools like meditation or feeling gratitude.
2. What can you do, or who can you reach out to, when you need to regroup and start fresh after struggling with new goals or habits?
3. Write about one way you intend to bring more mindfulness into your daily self-care routines. Will you use meditation, yoga, walking in nature, journaling, art making, gardening?

Prefer to read this episode? Read the complete episode in blog format here: https://www.lettheverseflow.com

My mom's hospitalization (and the arrival of a beautiful bouquet of flowers) call attention to the way yin and yang play out in daily life. In today’s episode, we’ll explore the forces of sadness and joy, anger and compassion, and grief and gratitude. I'll explore how the Taoist principles of Yin and Yang offer a way of seeing how complementary forces can teach us that nothing is all bad or all good, but interconnected and everchanging. Lately, there's some comfort in that for me.  

This episode is about what to do when thrust into a “thick stew of emotions” and how to see the counterbalancing forces to the struggle in our lives. It's rich with metaphor and nuance, just like life. Because nothing is all good or all bad, but touches the other around the ever-changing edges.

Welcome to my reflections from the bright side of the beat.

Want to reengage with yourself and put creative self-care back on your to-do list? Head over to my website: lettheverseflow.com and sign up for my free newsletter, the Me-Time Mixtape. Three times per month, I’ll send you 3 essential, hand-curated links/resources on creative self-care tips, tools, and strategies.

Music: All music for my podcast is sourced and licensed for use via Soundstripe.

Poem: I Don't Know How to Cry

Songs in this episode: Hard Legions by Tony Sopiano; Slide by GEMM; MainFrame by Wicked Cinema; Pyaar Kee Seemaen by Cast of Characters

LTVF Season Two  Music Playlist: Check out the songs that inspire me, and connect with artists from many genres who add to our collective, human soundtrack.

Related Episodes:

#40 Life Among the Tulips: Exploring New Worlds Without My Mom

 #15 Grief & Gratitude (It’s Bittersweet)

#4: Sitting with Shitty Feelings 

#2: Losing My Mother: A Catalyst for Personal Growth

Journal Prompts:

1. When have yin and yang forces played out in my life? What did that look like?
2. What sensory pleasures (flowers, candles, or art) would help enliven my home and allow me to experience pleasant moments on a daily basis?
3. What have you learned about yourself through the struggle of a terrible experience? What strengths do you carry as a result of going through it?

Prefer to read this episode? Read the complete episode in blog format here: https://www.lettheverseflow.com

As my mom’s Alzheimer’s progresses, and I’m faced with the loneliness of our visits, I’m reflecting on lessons she’s taught me about acceptance, and trying to stay present with her in these transformative moments in our lives. My mom’s love and nonjudgmental acceptance have prepared me to handle this long goodbye, and while it hurts, somewhere in the back of my mind, I know I will be alright. I am my mother’s daughter; she taught me through her gentle lessons to know my resilient self.

I hope this episode offers you a new perspective on handling loss and grief, sadness, and unwelcome change. I’m exploring new worlds without my mom (as I once knew her), ones with strange, rigid tulips, desolate Sunday mornings, and premonitions that foreshadow what’s to come. In this lonely place, the sounds that I most want to hear are poetry and music. I offer them to you too, as a way of sharing my views on the “hopeful acceptance of hard times.”

Welcome to my reflections from the bright side of the beat.

Want to reengage with yourself and put creative self-care back on your to-do list? Head over to my website: lettheverseflow.com and sign up for my free newsletter, the Me-Time Mixtape. Three times per month, I’ll send you 3 essential, hand-curated links/resources on creative self-care tips, tools, and strategies.

Music: All music for my podcast is sourced and licensed for use via Soundstripe.

Poem: Lost Along the Way

Songs in this episode: Thoughts Of You by Renderings; Slide by GEMM; Tai Chi Evenings by Sam Barsh; Pyaar Kee Seemaen by Cast of Characters

LTVF Season Two  Music Playlist: Check out the songs that inspire me, and connect with artists from many genres who add to our collective, human soundtrack.

Related Episodes:
#2: Losing My Mother: A Catalyst for Personal Growth

#4: Sitting with Shitty Feelings 

#15 Grief & Gratitude (It’s Bittersweet)

Journal Prompts:

1. What would a loved one or elder tell me to do with the struggle and hard times I am feeling right now?
2. Can I put what’s not working in my life in perspective by comparing it to what is working? What am I grateful for in this difficult moment?
3. How am I showing up for myself (and perhaps those I love) during this difficult time? How can I recognize and celebrate my resilience?

Prefer to read this episode? Read the complete episode in blog format here: https://www.lettheverseflow.com

Have you lost your fight, left your creative passions behind, and tried to journey forward without them? We can let the outside noise and the stress of our daily lives interfere with our creativity. This stress can push aside our creative impulses, reducing them to another item on our to-do list. But expressing our creative selves, through a multitude of pursuits, feeds our energy and gives us the fortitude to face life. 

In this reflective episode, we’ll awaken your creative self, breathe new life into your passions and interests, and use that energy to build more purpose and meaning. Along the way, I’ll call on the fighting spirit of Muhammad Ali to guide us. Let us not forget that we can sting like a bee too, and our art and creative voice need to be heard. Let’s not silence ourselves out of fear or exhaustion, for creative projects have the power to renew us.

Welcome to my reflections from the bright side of the beat.

Want to reengage with yourself and put creative self-care back on your to-do list? Head over to my website: lettheverseflow.com and sign up for my free newsletter, the Me-Time Mixtape. Three times per month, I’ll send you 3 essential, hand-curated links/resources on creative self-care tips, tools, and strategies.

Music: All music for my podcast is sourced and licensed for use via Soundstripe.

Poem: Forward Facing

Songs in this episode: Gold by Ghost Beatz; Slide by GEMM; Weary Traveler by Falls; Drop Of The Hammer by Tony Sopiano; Pyaar Kee Seemaen by Cast of Characters

LTVF Season Two  Music Playlist: Check out the songs that inspire me, and connect with artists from many genres who add to our collective, human soundtrack.

Related Episodes:
 #29:  Keep Your Creative Spirit Alive: Focus on the Journey

#25: Creativity Connects Us to Hope

#21: Creative Flow: Self-Care That Matters

Journal Prompts:

1. What did I enjoy doing as a child or young adult, and can I bring one of those creative activities back into my life?
2. What’s the connection between my favorite creative activities and my “why”? How does this creativity add meaning and purpose to my life?
3. If I knew I could impact the world through my creativity, how would I go about making time and space for it?

Prefer to read this episode? Read the complete episode in blog format here: https://www.lettheverseflow.com

This is my poetic ode to Utrecht and the Netherlands, a travelogue of sorts that offers musings, observations, and experiences from my two-week vacation. Yes, we saw the sights – the Kasteel de Haar in Utrecht, the Van Gogh Museum in Amsterdam, the Dom Tower, and the canals. But we also made connections with kind souls, curious passersby, and clergymen. We felt touched by this trip, and seen and heard. How many times can you say that?

Welcome to my reflections from the bright side of the beat.

Want to reengage with yourself and put creative self-care back on your to-do list? Head over to lettheverseflow.com and sign up for my free newsletter, the Me-Time Mixtape. Three times per month, I’ll send you 3 essential, hand-curated links/resources on creative self-care tips, tools, and strategies.

Music: All music for my podcast is sourced and licensed for use via Soundstripe.

Poem: Precious

Songs in this episode: Solar Wav by GEMM; Slide by GEMM; Boardwalk Chill by Matt Wigton; Pyaar Kee Seemaen by Cast of Characters

Resources:
Kasteel de Haar

The Dom Toren

The Oude Hortus

Meet Vincent: the Painter of Sunflowers

5 Things You Need to Know About Van Gogh’s Sunflowers 

Related Episodes:
 #19: Lessons from My Trip to Morocco: We Travel the World Through Our Eyes

Journal Prompts:
1) Write about a summer experience that made you rethink an old belief or thought. What made you think “I hadn’t thought about things that way before.”
2) Make a list of 10 of your favorite summer things, people, or places. As you make the list feel gratitude for each one.
3) Look at a photo taken over the summer and write about it. How did you feel? Who were you with, and what’s most memorable about that experience?

Prefer to read this episode? Read the complete episode in blog format here: https://www.lettheverseflow.com

Start the day with this affirmation meditation and establish a positive morning routine. We start by honoring the body and feeling present with the breath. From there, we express gratitude for the people, experiences, and things in our lives. Then, we set an intention to move on with our day by affirming positive statements that help us carry this morning's stillness and balance into our day. 

We’ll end with a visualization connecting positive affirmations to the experiences and challenges we may face during the day. Affirm these thoughts:

• I will start the day with a positive outlook as I feel grateful for this new opportunity to move through the world with gratitude, presence, and acceptance.
• I will be mindful of how this day unfolds by being deeply present during these first morning minutes in my day.
• It is my intention to have a positive outlook about the potential of this day, knowing that this day has the possibility to bring me joy, insight, or pleasure.
• My morning practice grounds me in this intention to look for the positive signs of the day, and I know that they are there if I look for them. 
• I will be mindful and accepting of how the day unfolds, remembering that a positive spirit helps me meet each moment with more energy and agency.

Join the Let the Verse Flow community over at https://www.lettheverseflow.com/ to find a ton of resources (podcast episodes, blog articles, and creative self-care tips and tools). Subscribe to the free companion newsletter, the Me-Time Mixtape, which offers 3 essential, hand-curated creative self-care resources designed to put you back on your to-do list.

Music:  Day Birds 01 by Soundstripe; Vision by DeHartmann; sourced and licensed for use via Soundstripe.

Related Episodes:
Affirmation Meditation: Keep Your Dreams Alive ( #20)

Note: Please listen to this affirmation meditation in a safe and comfortable environment, free from potential distractions. Find a quiet and secure space to fully engage with the meditation without interruption. This affirmation meditation strives to promote a positive mindset and encourage well-being. However, it is not a substitute for professional mental health advice and treatment. If you are facing mental health challenges, please seek the guidance of a qualified mental health professional for personalized support and care.

I’ve got a wonderful way to temp down overthinking, worry, and rumination. I use stream-of-consciousness journal writing to allow my mind to feel free to express itself; just 15 minutes of this writing, a type of creative flow, can unlock new insights and reduce anxious feelings. You leave the stress of planning and plotting and give your subconscious a chance to express itself. You find insights, open a path to new ways of seeing, and release anger, fear, or angst. 

In this episode, I guide you through a structured 15-minute journal session that you can use whenever life gets overwhelming and you want to turn off your worrisome thoughts. 

Want to reengage with yourself and put creative self-care back on your to-do list? Head over to lettheverseflow.com and sign up for my free newsletter, the Me-Time Mixtape. Three times per month, I’ll send you 3 essential, hand-curated links/resources on creative self-care tips, tools, and strategies.

Music: All music for my podcast is sourced and licensed for use via Soundstripe.)

Songs in this episode: Weary Traveler by Falls; Slide by GEMM; Soft Images by Outside The Sky

Related Episodes: 

Overcoming Overthinking and Worry with Journal Writing & Meditation (episode 23)

Affirmation Meditation: Overcome Overthinking and Worry (episode 24) 

Resources: 

Guided Meditation: Journey of Three Breaths (Gil Fronsdal)

Journaling 101: An Inspirational Guide to Start (or Revive) a Practice

The Benefits of Journaling for Mental Health & Wellness

30-Day Journal Challenge (Writing Prompts to Get Started)

Prefer to read this episode? Read the complete episode in blog format here: https://www.lettheverseflow.com

It’s taken me a while to find a path toward the Middle Way, that Buddhist principle that rests firmly on common sense and shows us how to find moderation instead of swinging between one extreme or another. The Middle Way can offer us some peace as we find a balance between the extremes of self-indulgence, busyness, and wanting, or on the other side, toward extreme self-denial or self-discipline.

The Middle Way offers a nuanced path that embraces the ease and equilibrium of living with moderation. In this episode, I’ll use some illustrative examples from my life to discuss how to find this moderate way, and what benefits it can hold for us. 

I’ll also touch on the concept of impermanence and its relationship to the Middle Way. How our cravings and clinging, perhaps in an attempt to control situations, ultimately backfire as we watch situations change in an instant. How can we find a reasoned approach to going after our wants and needs without doing so in a desperate, extreme way, and with the knowledge that change (in many directions) is inevitable? I’m reasoning this out too, with poetry, musings, and music. 

Welcome to my reflections from the bright side of the beat.

Want to reengage with yourself and put creative self-care back on your to-do list? Head over to lettheverseflow.com and sign up for my free newsletter, the Me-Time Mixtape. Three times per month, I’ll send you 3 essential, hand-curated links/resources on creative self-care tips, tools, and strategies.

Music: All music for my podcast is sourced and licensed for use via Soundstripe.)

Poem:  The Middle Way

Songs in this episode: See You In Sao Paulo by Chelsea McGough; Slide by GEMM; Cool by EILOH; Pyaar Kee Seemaen by Cast of Characters  

Journal Prompts:
1. What areas of my life might benefit from me taking a balanced, moderate approach?
2. Do I tend to lean toward self-indulgence or self-denial in my life? Why is this and what do I think about this tendency?
3. Are there any obstacles in my thinking to embracing a Middle Way in life? What are they and how does clinging to them help or hurt me?

Prefer to read this episode? Read the complete episode in blog format here: https://www.lettheverseflow.com

What do you do when you’ve lost your fight and slip back into sloppy habits that make you miserable? You pick yourself up, dust yourself off, and get back in the game. In this episode, I’m exploring habits, the cues and triggers that govern them, the benefits they provide, and how to replace “bad” habits with better ones. I’m discussing my long, weight loss saga, and the way I’m moving forward, as a woman in my late 50s, to rebuild my healthy eating and exercise habits. It’s a rational approach, made tolerable by the soothing sounds of my spoken word poetry. In this episode, I explore:

• What habits are and how they work
• The hows and whys of replacing a “bad” habit with a better one
• How habit stacking can help
• How to problem solve when unhealthy habits persist 
• How to plan for failure so you don’t lose your mind when you slip up
• My weight-loss (and weight-gain) story and how I’m moving my habits back into a healthy direction with the help of my trusted friend, music

Welcome to my reflections from the bright side of the beat.

Want to reengage with yourself and put creative self-care back on your to-do list? Head over to lettheverseflow.com and sign up for my free newsletter, the Me-Time Mixtape. Three times per month, I’ll send you 3 essential, hand-curated links/resources on creative self-care tips, tools, and strategies.

Listener Survey: As I head into year 2 of the podcast, I'd love to get your insight and ideas for the show. Please take this short survey. Note: The survey is anonymous, and I will NOT share your data. Listener Survey

Music: All music for my podcast is sourced and licensed for use via Soundstripe.)

Poem: Stop Lying

Songs in this episode: On Loop by Nu Alkemi$t; Slide by GEMM; I Don’t See You Fighting by Sam Barsh; Hey Marie by Tony Sopiano; Pyaar Kee Seemaen by Cast of Characters

Resources:
James Clear: How to Break a Bad Habit and Replace It With a Good One;  How to Build New Habits by Taking Advantage of Old Ones (Habit Stacking); How To Start New Habits That Actually Stick (Four Stages of a Habit)

Related Episodes:
 #12: Compare Less/Grateful More

Journal Prompts:
1) What bad habit do I want to change?  Why is this the habit to change?
2) Write about the four stages of your habit – what are the cue, craving, response and reward of your habit? See the show notes for the article entitled How to Start New Habits That Actually Stick to read more on these four stages.
3) Write about a new habit you want to replace the old habit with, noting the benefits it will give you and how it will address the need that your old habit fulfilled.

Prefer to read this episode? Read the complete episode in blog format here: https://www.lettheverseflow.com

This episode is about how deep self-listening helps us construct better personal growth goals and the power of connecting that listening to essential self-truths that form the basis for our choices and actions.

In this episode:

• I talk about how a recent Being Well podcast episode on manifesting sparked new thoughts on intention setting and dedicated action to achieve personal growth goals.
• I summarize the three elements the Hansons discussed – believing in yourself, clear goal setting, and taking consistent action.
• I discuss tools to help facilitate deep self-listening including mindful activities, meditation, restorative sleep and journaling.

It’s a heady episode, but that’s why we have poetry!!

Welcome to my reflections from the bright side of the beat.

Want to reengage with yourself and put creative self-care back on your to-do list? Head over to my website: lettheverseflow.com and sign up for my free newsletter, the Me-Time Mixtape. Three times per month, I’ll send you 3 essential, hand-curated links/resources on creative self-care tips, tools, and strategies.

Listener Survey: As I head into year 2 of the podcast, I'd love to get your insight and ideas for the show. Please take this short survey. Note: The survey is anonymous, and I will NOT share your data. Listener Survey

Music: All music for my podcast is sourced and licensed for use via Soundstripe.)

Poem: Dear One

Songs in this episode: Rabbit by Midnight Daydream; Slide by GEMM; Rain On The Leaves by In This World; Pyaar Kee Seemaen by Cast of Characters

Resources:
Being Well Podcast (the Psychology of Manifesting)

Yoga Nidra 20-Minute Guided Meditation

How Journaling Can Help You Sleep

Related Episodes:
 #23: Overcoming Overthinking and Worry with Journal Writing & Meditation

#24: Affirmation Meditation to Overcome Overthinking and Worry

Journal Prompts:

1. What patterns of thoughts, feelings or ideas keep coming up to me as important? 
2. Take a nature walk or sit for a meditation for 15 minutes then write about whatever comes to mind. Don’t censor it, just write whatever thoughts you have.
3. Write about 1 or 2 problems that you have struggled with often during your life. Are you ready to tackle one of these problems with a well-intentioned goal?

Prefer to read this episode? Read the complete episode in blog format here: https://www.lettheverseflow.com

It's summertime in NYC! I'm exploring the changing seasons in New York, as Central Park transitions from spring to summer. My cherished cherry blossom trees, vast array of birds, and wild mushrooms keep me company. From that beautiful spaciousness, I’ve dived into spring cleaning. In this episode, I explore:

• The beauty, wonder, and sensory pleasures of NYC’s Central Park in Spring (through a mindful eye)
• Practical minimalism and the positive effects of spring cleaning
• Handling grief while going through a loved one's things
• Paring things down and having gratitude for what’s left

Welcome to my reflections from the bright side of the beat.

Want to reengage with yourself and put creative self-care back on your to-do list? Head over to my website: lettheverseflow.com and sign up for my free newsletter, the Me-Time Mixtape. Three times per month, I’ll send you 3 essential, hand-curated links/resources on creative self-care tips, tools, and strategies.

Listener Survey: As I celebrate the podcast's first anniversary, I want to ensure I cover topics that most resonate with my listeners. Please take this short survey and tell me a little about yourself. Note: The survey is anonymous, and I will NOT share your data. Listener Survey

Poem: They Came to Me

Music: (My thanks to all the musicians who make incredible music and share it with the world. All music for my podcast is sourced and licensed for use via Soundstripe.)

Songs in this episode: Bird Songs (Robin) recorded by Jill Hodge; Early Bird by Brian Brown; Hidden Forest by Outside the Sky; Majestic Skies by Strength To Last; Slide by GEMM; Club Banga by Ghost Beatz; Pyaar Kee Seemaen by Cast of Characters

Related Episodes: 

The Nature Connection: Finding Peace and Perspective (episode 28)

Mindful Living Through Meditation (episode 26)

Grief & Gratitude (It's Bittersweet) (episode 15) 

The Healing Power of Time (and Sense) (episode 8) 

LTVF Season 2 Music Playlist: Check out the songs that inspire me, and connect with artists from many genres who add to our collective, human soundtrack. 

Journal Prompts:

1. What areas of my home would benefit from a cleaning and a minimalistic refresh? Which corner will I start in and why?
2. How can I create a safe haven, a summertime sanctuary, in or around my home, for my summertime self-care?
3. What symbols, experiences, and things signal summer revival and rebirth to me, and how can I incorporate these things into my life?

Prefer to read this episode? Read the complete episode in blog format here: https://www.lettheverseflow.com

Having grace and compassion for ourselves, especially as we make mistakes and take missteps along our life's journey, frees us to learn from those mistakes. It also helps us embrace one of the basic tenets of a growth mindset: recasting mistakes as opportunities for personal growth.

In this episode, I share how stress and my inability to cope with my caregiving duties can sometimes make me say regretful things, or feel uncomfortable emotions. When that happens, I'm often faced with guilt. I'll make a case for reframing caregiver guilt (and other types of guilt) as opportunities to reflect and learn and explain the value of a growth mindset for reducing shame. I explore:

• What grace is and why it’s so important for caregivers in particular to hold grace for themselves.
• How our lack of grace for ourselves usually stems from the shitty twin feelings of perfectionism and fear of failure. 
• How embracing a growth mindset can help reduce self-criticism and help empower us to learn from mistakes.
• How humor or developing more compassionate self-talk (through affirmations or mantras) can help us be kinder to ourselves. 

Welcome to my reflections from the bright side of the beat.

Want to reengage with yourself and put creative self-care back on your to-do list? Head over to my website: lettheverseflow.com and sign up for my free newsletter, the Me-Time Mixtape. Three times per month, I’ll send you 3 essential, hand-curated links/resources on creative self-care tips, tools, and strategies. 

Poem: Grace

Music: (My thanks to all the musicians who make incredible music and share it with the world. All music for my podcast is sourced and licensed for use via Soundstripe.)

Songs in this episode: Movement Like Water by Nu Alkemi$t; Slide by GEMM; Samson's Buzzcut by GRIDKIDS; Pyaar Kee Seemaen by Cast of Characters

Related Episodes: 

Sitting with Shitty Feelings (episode 4)

Resources:
Being Kinder to Yourself (Greater Good Science Center animation)

LTVF Season 2 Music Playlist: Check out the songs that inspire me, and connect with artists from many genres who add to our collective, human soundtrack. 

Journal Prompts:

1. What does holding grace look like to you? How can you cultivate grace for yourself when you make mistakes?
2. Write about a mistake that made you feel guilt or shame, and then reflect on what you can learn from that experience.
3. Write about one area in your life where you want to develop forgiveness and self-compassion.

Prefer to read this episode? Read the complete episode in blog format here: https://www.lettheverseflow.com

When life feels out of control, and we are thrust into the world of adulting with a capital “A,” we can feel overwhelmed by our options, not see them clearly, or find them too chaotic to contemplate. That’s when we must simplify our world by leaning on some foundational pillars of self-care.  

I call on faith, spiritual practices, and small action steps to build agency. While we don’t control life, we can have agency and influence over our choices and their outcomes. In this episode, I talk about:

• secular faith and my belief in the power of community (especially those in my close circle) as a source of comfort
• spiritual practices like mindfulness meditation and the idea of non-attachment to feelings and thoughts
• taking small action steps to build a pathway forward with plenty of room to grow and pivot without judgment or self-doubt

Welcome to my reflections from the bright side of the beat.

Want to reengage with yourself and put creative self-care back on your to-do list? Head over to my website: lettheverseflow.com and sign up for my free newsletter, the Me-Time Mixtape. Three times per month, I’ll send you 3 essential, hand-curated links/resources on creative self-care tips, tools, and strategies. 

Poem: Life Asks for Faith

Music: (My thanks to all the musicians who make incredible music and share it with the world. All music for my podcast is sourced and licensed for use via Soundstripe.)

Songs in this episode: Mellow Bloom by Lunareh; Slide by GEMM; Palm Springs by Nu Alkemi$; Pyaar Kee Seemaen by Cast of Characters

Related Episodes: 

Creativity Connects Us to Hope (episode 25)

Mindful Living Through Meditation (episode 26) 

Sitting with Shitty Feelings (episode 4)

Positive Shift: Meditation for Your Glow Up (episode 3) 

LTVF Season 2 Music Playlist: Check out the songs that inspire me, and connect with artists from many genres who add to our collective, human soundtrack. 

Journal Prompts:

1. What does faith look like to you? When times are hard, how do you draw on that faith to comfort yourself?
2. What spiritual or mindfulness practices might you explore now to help you handle times of struggle that may lay ahead? Can you explore them now so you have a process in place when you need it?
3. Think about one problem and write 2 small actions that you could take as the next steps to work to untangle that problem. After you write, take one of these actions and reflect on how it went.

Prefer to read this episode? Read the complete episode in blog format here: https://www.lettheverseflow.com

We’ve heard the saying “It’s the journey, not the destination,” or “I control the actions but not the results.” In this episode, I combine these two ideas to explore the role that our core beliefs play in keeping our creative spirit alive and fueling our productivity and stamina when pursuing projects. Focusing on our core beliefs is especially helpful with new endeavors that lead us into unchartered waters – when we may not know exactly what we’re doing, how to do it, and if it will work. Let’s explore how to use your core beliefs to put purpose and meaning at the center of your daily creative practice to spur and energize yourself when your motivation wanes. 

Building on episode 18 on Affirmations & Actions to Keep Your Dreams Alive, here are more ideas on the beliefs and attitudes most helpful in moving toward the ever-elusive finish line. Spoiler: the finish line changes and the real prize is the journey.

I hope to inspire you to push through the fatigue, the doubt, and the monotony because the journey that unfolds as you work toward your dream projects is the destination (and it’s worth the struggle). 

Welcome to my reflections from the bright side of the beat.

Want to reengage with yourself and put creative self-care back on your to-do list? Head over to my website: lettheverseflow.com and sign up for my free newsletter, the Me-Time Mixtape. Three times per month, I’ll send you 3 essential, hand-curated links/resources on creative self-care tips, tools, and strategies. 

Poem: The Important Thing

Music: (My thanks to all the musicians who make incredible music and share it with the world. All music for my podcast is sourced and licensed for use via Soundstripe.)

Songs in this episode: Ante by Cast Of Characters; Slide by GEMM; East Meets West by Nu Alkemi$t; Pyaar Kee Seemaen by Cast of Characters

Related Episodes: 

Affirmations & Actions to Keep Your Dreams Alive (episode 18)

Affirmation Meditation: Keep Your Dreams Alive (episode 20)

LTVF Season 2 Music Playlist: Check out the songs that inspire me, and connect with artists from many genres who add to our collective, human soundtrack. 

Journal Prompts

1. Write about 3 of your core beliefs – those ideas, internal laws, and statements that you believe in and that guide your actions. 
2. Write about a time when you worked really hard for something. What happened during the journey? Was it what you expected?
3. Answer this question: what patterns, habits, and beliefs help to re-energize your personal projects and goals, and how can you nurture those habits and beliefs to keep a positive and productive mindset?

Prefer to read this episode? Read the complete episode in blog format here: https://www.lettheverseflow.com