A Complete Guide to the Practice o Meditation

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Remember the Important Things

reflecting Remember the Important Things

In every life, reminders arrive about what's really key.

What matters most to you?

The Practice:
Remember the important things.

Why?

In every life, reminders arrive about what's really important.

I’ve received some myself, as I’m sure you have, too. Perhaps it was news of a potentially serious health problem, the death of a loved one, or an accident that could have turned fatal. These are uncomfortably concrete messages that sooner or later something will catch up with each one of us.

When I’m pierced with one of these reminders, it’s like there are three layers in my mind. The top layer is focused on problem-solving. Beneath that is what seems like a furry little animal that’s upset and wants to curl up and be hugged. The bottom layer feels accepting, peaceful, and grateful.

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Four Ways To Find The Silver Lining

dreamy-hippie-girl-gives-thanks-picture-id970864210 Four Ways To Find The Silver Lining

While everyone knows you should be practicing gratitude on a daily basis, it can be difficult when times are tough. But it is during these challenging times that you most need to see the silver lining. This is a learned skill, and one that becomes much easier when you’re able to recognize the point where you’re at a crossroads. You can go left, and continue down the rabbit hole of negativity, perpetuating the energy that is surrounding your struggle, or you can go right, and break that cycle of negativity by consciously looking for the good that you know is there.

Here are four ways to discover the silver lining in any situation:

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258 Hits

What Happens When You Protect Your Values

group-of-girls-with-down-syndrome-on-cheerleading-squad-picture-id639844526 What Happens When You Protect Your Values

“Where you see wrong or inequality or injustice, speak out, because this is your country. This is your democracy. Make it. Protect it. Pass it on.”  — Thurgood Marshall

After my daughter watched the documentary Finding Neverland the other night, she wrote me a note that landed deep in my soul.

She said, “Thank you for such a wonderful childhood. Thank you for loving me. And, perhaps most importantly, thank you for always protecting me.”

I sat and stared at those last two words.

Protecting my children has always been a huge deal to me. I know it is for most parents. It’s our job to keep our children safe. It’s our job to be on guard against people or situations that might seem appealing, but are actually dangerous. It’s our job to build resilient children who can pave their own way and stand on their own two feet.

Over the years, I’ve thought a lot about the role of “the protector.” I’ve thought about how, when I was young and naive, I thought it was a man’s job to protect. Now as a seasoned protector myself, I no longer hold onto that childish view.

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58 Hits

Our Tears Are Just Rain

©barbara-sinclair-our-tears-are-just-rain Our Tears Are Just Rain

Wow. Is it really true? I haven’t written a word here on this site for one whole year.

1-11-2018. One year ago today. Well, I cannot, will not let 1-11-19 pass without writing. The magic of this day revealed itself to me four years ago. You can read about it here if you’d like.

And so I honor it by putting my fingers back on the keys. Because a message from beyond is a treasure not to be ignored.

When The Voice talks, I listen and do my best to honor it.

I wish I could report that my book “Pink is Everything!” is humming along but it came to a screeching halt months ago.

I think I need more Pink balloons floating on my ceiling.

2018 was rough. It forced me to dig deep, uncovering old uncomfortable truths and wounds. I cycled through joy and sorrow and even anger, an emotion that doesn’t visit me often but maybe is buried so deeply I don’t even know it’s there.

After a few months of riding this wave, I checked in with my astrology-minded friend who took a look at my chart and remarked: “Barbara, if I didn’t know you better, I’d worry you were going to jump off a bridge.”

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The Window of Gratitude

gratitude_compassrose The Window of Gratitude
Everything out your window has the potential to be an epiphany, demonstrating the miracle in the mundane. What you see depends on your attitude and the gratitude you have for the the truth of life in all of its imperfect beauty.

Will you do something for me? Go look out your window. It's okay, I' ll wait.

It doesn’t matter where you’re located. It doesn’t matter what time of day or night. Go to that window and look out. . .don’t glance. Even if it’s a view that you’ve seen hundreds of times before, take the time to slowly drink in everything that you see. Don’t filter the results or categorize them. Simply look with open eyes.

What will you see? It depends. You might see a neighbor walking their dog or the push and pull of traffic on a street or even just the bricks of the building next door. What you are seeing, in some sense, doesn’t really matter. It’s how you are seeing that makes all the difference. When you look out with eyes that are truly open, what you will see is life - real life, raw life, life in its purest form, replete with possibilities.

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318 Hits

Your Adventure Awaits

Your Adventure Awaits Your Adventure Awaits

“Only those who risk going too far can possibly find out how far they can go.” — T.S. Eliot 


On the first day of 2019, I sat down and meditated on how blessed I am to get this chance at a new year of life.

I focused on my intention to embrace the year ahead as one big magical adventure. My mind raced at times while thinking about this challenge to myself, but as I slowed down and focused my breathing, I found myself feeling calm and hopeful about what’s ahead.

If I have one big goal for this year, it’s to approach all of my professional and personal decisions from a place of adventure in 2019. Or, as one of my favorite poets the late John O’Donahue writes, I want to “awaken my spirit to adventure” this year. (You can read his poem in the “Sunday Reflection” section below.)

This year, I want to venture out, venture forward and venture into the unknown. I want to make decisions by asking myself, “Am I going to see and/or experience something new by doing this? Will it scare me or push me outside my comfort zone? Will I be able to look back and feel like I learned something or grew in some way? Will it be fun, meaningful and worthwhile?”

If my answer to these questions is “yes,” then I’ll know I’m making the right choice.

In 2019, I want to push myself to try things I might have said “no” to in the past. I want to challenge myself to keep an open mind about new opportunities. I  want to stop looking at the items on my calendar as things I have to do, and instead, view them as experiences that I get to embark upon. And, I want to keep track of it all along the way.

That’s why I’m excited about “I’ve Been Thinking… The Journal,” which came out last week. This journal is a place for me (and for all of you as well) to write down what I’m thinking and experiencing throughout the coming year. It will also be a place for me to document how I’m feeling, what I’m excited about, what I’m scared of, and what I’m hopeful about.

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168 Hits

Gratitude for a Happy New Year – Ask these 10 Questions to Manifest Your Best 2019

celebrate2019 Gratitude for a Happy New Year – Ask these 10 Questions to Manifest Your Best 2019

Dearest you,

Tis the grand finale of 2018 this week and I’m curious about something. How do you say goodbye to the year past and welcome in the new year? What kind of rituals do you practice if any?

In past years I would spend a few days creating a vision board looking forward to the year ahead, setting my intentions, affirmations, cutting out pictures from magazines claiming the images that aligned with the feelings I wanted to emulate in the events of my life. The truth is I spent a whole lot of time focused on the outcome of my desires and little time on what had already transpired.

I had come to notice that without a closure, an inventory of my evolution and growth for the previous year I find that I’d be still somewhat motivated by a sense of “ more” or “ not enough”.


Has that happened to you?

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437 Hits

Three Core Capacities in Loving Fully

hearthopening Three Core Capacities in Loving Fully

This talk looks at three ways of awakening our hearts—seeing goodness, feeling appreciation as a bodily experience, and expressing our care. We are then guided in developing each of these capacities by focusing our attention on someone we care about, with whom we’d like to experience our full potential for loving.  

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146 Hits

How to Move On & Put Past Hurts Behind You

how-to-move-on How to Move On & Put Past Hurts Behind You
Everyone makes mistakes and goes through difficult times in life. But it’s not your mistakes or your difficulties that define you, but rather what you learn from them that truly matters. How you think about the past can be an excellent teacher and a great source of motivation for learning how to move on, or it can interfere with your happiness and hold you back from living your best life.

So, how do you put the past behind you?

Here are four tips I’d like to share with you today to help you heal your old wounds and move on to a better and brighter future.

1. Practice Forgiveness

Whether it’s forgiving yourself for a mistake that you made or forgiving someone who you believe harmed you, forgiveness is one of the best possible things you can do to heal yourself from the past.

You may have heard the saying, “Holding onto anger and resentment is like drinking poison and waiting for the other person to die.” It’s true. When you continue to be angry and bitter about something that has happened in the past, the only person you end up hurting is yourself.

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A Reason To Celebrate Today

celebrate A Reason To Celebrate Today

When you look over the past twelve months, what is the first thing you feel? Joy or frustration? Accomplishment or disappointment? Excitement or dread? Or is it a combination of two or more of some opposing feelings?


Life is full of peaks and valleys, so it’s completely normal to look back on your past and have mixed emotions. Bad days, weeks or months eventually make way for the good times. Taking all of that into account results in a year recognized only in moments – major moments that changed your life for better or worse.

Whatever it is you are feeling now about the past, present, and future, I want you to take a moment to do these three things:

  • Make peace with it.
  • Embrace it.
  • Plan to either grow or change it.


If you look back on the previous twelve months and only see a succession of choices that resulted in negative outcomes, make peace with it.

  • Maybe you lost your job.
  • Took a big risk that left you in the red.
  • Went through a nasty divorce.
  • Lost a loved one.


Whatever happened, find a way to make peace with it. If you’re still struggling to get back up from bad experiences, don’t get too down on yourself. We all heal at different paces. Remember, life isn’t a race. Take the time you need to lick your wounds. Cry. Get angry. And when you’re ready, make peace.

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345 Hits

Happy Holidays! Gratitude is Contagious – Let’s Share It!

gratefulheart Happy Holidays! Gratitude is Contagious – Let’s Share It!

Wanna spread some holiday cheer?

I love doing an attitude of gratitude challenge for the last week of the year. It helps me move through the maze of socializing (believe it or not I’m kind of a hermit!) which honestly exhausts me even though I really love my friends and family.

First thing is I do a personal list which includes people who have inspired me and helped me grow etc. Yup, I’m gonna share mine with you for 2018! Then YOU share yours!

Then every day until the end of the year begins your day hand on heart tuning into Gratitude- the essence of it and all it means to you!

First this year I am really grateful for YOU. I know you could be reading a gazillion other people’s blogs. You chose to sign up for mine and for that I am so so grateful.

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158 Hits

There is a cure for loneliness. And it’s….

friends-picture-id525695643 There is a cure for loneliness. And it’s….

YES, you guessed it - LOVE is the cure for loneliness.

There is so much loneliness in our world today.  Not only within our lives but on a global level, loneliness is fueled by fear, hatred and mis-trust.

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395 Hits

Multisensory Thanks Giving

hands-and-colorful-powders-of-the-holi-festival-picture-id505746242 Multisensory Thanks Giving

Multisensory Thanks Giving is a celebration of the loving parts of our personalities. They are the parts that are grateful and content and caring and in awe of the Universe. They are the parts that distinguishing between love and fear within ourselves reveal, and as we recognize them, we use them to create and cocreate with love rather than collaborate in fear.

Multisensory Thanks Giving is giving thanks for being a part of the transformation of human consciousness that is occurring for the first time. It is giving thanks for the ability to create futures of contribution and care. Thanks and Giving go together. As our lives become lives of Thanks and Giving, they become unified expressions of love, because gratitude and contribution without attachment to the outcome are expressions of love.

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337 Hits

Appreciation & Gratitude

young-woman-hand-holding-red-heart-paper-with-thank-you-message-picture-id926036786 Appreciation & Gratitude

Appreciation & Gratitude

What is the difference? This is something I have thought about many times … is there a difference between gratitude and appreciation and, if so, what is it?

It has been something that has always stuck with me … this feeling that they are so similar, yet different. As I tuned in and asked Spirit for guidance, I understood what the difference was for me. I FEEL appreciation more than I do gratitude. I am sure, because I am clairsentient (a feeler), that it makes it different for me than for someone who is Clairvoyant (a seer) or Clairaudient (a hearer). I always knew appreciation “felt” different … deeper to me, but I wasn’t sure why.

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199 Hits

Gratitude for the Worst Things I’ve Ever Experienced

Gratitude for the Worst Things I’ve Ever Experienced

“ Life is messy, tragic, terrifying, but also unbelievably breathtaking. There are deep gifts hidden in the most demanding challenges that life throws at us. In a time of crisis, gratitude is the key to opening your heart and unlocking the magic contained in these truly profound gifts.” - Jan Desai

In the ring stands a boxer. He is clearly exhausted. In the early rounds of the match, he was a fighter. Then, there was a hope of winning. That hope now seems long gone. Now, the boxer is simply trying to survive. Cut and bleeding, he attempts to defend himself. Taking one body blow after another, he endures the punishment, waiting for the sound of the bell.

Does life sometimes leave you feeling like this boxer? Are you dazed and exhausted, struggling to navigate your way through whatever challenge or crisis you are facing? Do the overwhelming negative emotions that you are experiencing feel like crushing blows? Are you barely enduring, waiting for some relief, believing that you may never find your footing again? If so...come sit next to me!

Life can seem like a brutal and overwhelming opponent. Believe me, I know this feeling firsthand. One doesn’t make it into their sixth decade without experiencing a multitude of potential knock-outs. Death. Divorce. Illness. Infertility. Depression. Addiction. Really, any kind of loss is like an unexpected sucker-punch. You don’t see it coming and, when it hits, you are overwhelmed by the crushing unfairness that sends you reeling into the darkness.

How I Made it Through My Toughest Fights

Let me share my toughest fights with you. Let me be completely transparent about how I’ve felt during these insurmountable times. Let me show you how I’ve made it through to the other side. My prayer is that, in doing so, you will no longer feel completely alone. In fact, I hope you recognize my words as those of a dear friend who is reaching out a hand in recognition, comfort, love and inspiration.

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1119 Hits

Grief and Joy

coming-home_orig Grief and Joy
Last December my family and I spent a week or so, in Arizona. We were looking at someday, possibly buying a house for the Winter months. Seeking the sun and dirt trails, we explored both Sedona and Phoenix. My husband loves Sedona’s seasons and red rocks. I felt pulled by the warmth of the Phoenix area.
 
Searching for hiking near our hotel in Scottsdale, we discovered a little trail head. Walking up the dirt path I heard dogs barking and wondered about the houses. They were mostly concealed by trees.  The trail led us to a junction of several more peaks and valleys. We both love the expansive feeling found in the sun and open land.    
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171 Hits

Be Aware Of Progress

happy-couple-looking-at-sunset-from-convertible-picture-id842605642 Recognize what is improving in your own life.

Are some things getting better?

The Practice:
Be aware of progress.

Why?

There are always things that are getting worse. For example, over the past year, you probably know someone who has become unemployed or ill or both, and there's more carbon in the atmosphere inexorably heating up the planet.

But if you don't recognize what's improving in your own life, then you feel stagnant, or declining. This breeds what researchers call "learned helplessness" - a dangerously slippery slope. It typically takes only a few experiences of painful entrapment to create it but many times as many counter-experiences to undo it.

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410 Hits

Accentuate the Positive, My Mother's Gift

IMG_3683-1200x900 Accentuate the Positive, My Mother's Gift

A song written and recorded in 1944 that was popular with my parents’ generation had the refrain: “Accentuate the positive; eliminate the negative.” Those who lived through the Great Depression and World War II often developed one of two responses to life: fear or hope, or perhaps a mix of both. You can see hope in songs like this one. And I definitely saw it in my mother when I was growing up in the 1950s and 1960s. Without fail, she always looked for the positive in any situation, person, or event. If someone behaved in an unpleasant manner, my mother’s response was inevitably, “She means well.” And then she would find something nice to say about the person.

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251 Hits

3 Powerful Ways to End Your Suffering

sun-rising-on-half-dome-picture-id506319316 3 Powerful Ways to End Your Suffering

“I want. I want… I want…. It’s one of the most dangerous phrases you will ever speak.”~Jan

How can five letters hold such power?

I WANT has the immense and immediate ability to rip you away from the grace and power of the present moment while disconnecting you from the joy, passion, and peace that is your birthright.

In short, these two tiny words equal suffering. Let me show you how.

end your sufferingTwo Tiny Words, An Immense Amount of Suffering

I wanted to be happy. I wanted to be smart. I wanted to be successful. I wanted financial independence. I wanted to have kids. Lots of them. And I wanted to be loved (for a while I thought by George Clooney!?!) Oh, and I also wanted to have long, thin, beautiful legs. Seriously, Gisele Bundchen legs!

I wanted it all, with all of passion and conviction I could muster.

But my wants remained loftily stubborn. Out of reach. In fact, for the majority of my life, the absence of checkmarks on my ‘want list’ (and my bitchier days, my ‘deserve list’) made me firmly believe that life was against me.

I was a classic victim, sure that I had an oversized bullseye on my back. My life, I felt, was downright unfair, so I took every opportunity to remind the universe of this fact.

All because my wants weren’t showing up.

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3220 Hits

Mark Nepo's Weekly Reflection: One More Taste

pexels-photo-115617 One More Taste

When on the go, there are more

places to go. When stopped, I’m

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230 Hits

30 Simple Ways to Create Balance and Connection

Join Soulspring for conscious insights...

...on all things life, wellness, love, transformation and spirituality...

 PLUS! Get your FREE Guide: 12 Mindfulness Practices to a Peaceful Mind