Mind Sculpting

Post image for The Power of Forgiveness

Forgiveness transforms anger and hurt into healing and peace. Forgiveness can help you overcome depression, anxiety, rage as well as personal, and relational conflicts. It is about making the conscious decision to let go of a grudge. Why would anyone want to forgive someone who has wronged her in the past? It is not about letting someone off the hook for a wrongdoing, or forgetting about the past, or [click to continue…]

Post image for Change and Transition: Pain and Possibility

Whether we realize it or not, we are constantly in a state of flux. We awaken to the idea of change or transition when we are struck by something significant – loss, divorce, illness, vacation, birth, or death… Suddenly our worlds have shifted. We see and interpret events through a different lens, perhaps for the moment, perhaps forever.

Change shifts us from one state of being to another. Whether physical, emotional, situational, or spiritual, the human experience is about being in transition. Change is natural and inevitable. It can lead to improvement [click to continue…]

Post image for 10 Steps to Greater Creativity

How do you discover your creative talents? Here are 10 steps you can take to nurture your signature abilities and interests. Realizing your instinctive creative expression can be a deeply satisfying journey and a way of developing your inner self. Uncensored creative expression often leads to feeling a greater sense of balance, happiness and fulfillment. [click to continue…]


Create a practice of physical activity and reap the benefits:

  1. Improve energy level
  2. Burn more calories at rest
  3. Improve physical appearance
  4. Tolerate stress better
  5. Recover faster from injuries and surgeries
  6. Stay focused longer
  7. Increase lean body mass
  8. Build endurance and flexibility
  9. Decrease risk of illness
  10. Key to balance and happiness

Practice daily for 10-30 minutes or more

Gratitude graphic

A daily gratitude journal can enable you to be more optimistic, happy, creative and healthy.

Our days rarely go according to plan or without unexpected challenges. The ability to appreciate what works well is a special gift that some of us have. Others need to cultivate a sense of appreciation, as it is a vital way of powerfully transforming our lives. [click to continue…]

Creative Brain

“I’m such a loser.” “I look fat.” “Why do I always say so many stupid things?” Lisa repeatedly put herself down and reported feeling increasingly despondent when things went wrong. For years she thought of her life in the most negative light and, not surprisingly, was becoming increasingly anxious.

Lisa judged herself harshly for her parenting skills, saying she was a terrible mother especially when conflicts arose with her teenage son. Social situations were also challenging and Lisa often berated herself afterward. [click to continue…]

Lonely tree silhouette

Maggie, a single thirty-six year old teacher, began each school year feeling energized and optimistic. Once daylight savings time arrived, her mood spiraled downward. Invariably in the weeks following the winter break Maggie’s energy dragged. It became harder for her to get out of bed in the morning and her enthusiasm for work subsided.

Maggie told me she hibernated in the winter. By each February her level of fatigue felt deep and relentless. Her social life suffered to the point that she did not attend social activities because getting together with friends required too much effort. She essentially isolated herself during the darkest months yet felt deep pangs of loneliness. [click to continue…]


How to create the practice of mindful walking:

  1. Pay attention to standing on both feet
  2. Notice the contact your feet are making with the ground.
  3. Take a few abdominal breaths.
  4. Begin walking slowly with awareness.
  5. Observe the action of the feet as they move and connect with the ground.
  6. Think about ‘heel’ and ‘toe’ or ‘stepping’ and ‘placing down’ as you transfer your weight through each step.

Mindful walking works particularly well for those who find it difficult to sit and meditate. The benefits are comparable. Like the sitting meditation, this technique helps develop heightened awareness, suppleness of the mind, and a greater sense of well-being. Choose a safe, ideally uncrowded place of natural beauty.

Practice several times daily


Abdominal breathing, meditation, mindful walking, constructive rest and building friendships are some of my favorite behavioral strategies for balance and happiness. Click on any of the titles listed at the bottom of this page and learn how to create these practices for yourself.

Abdominal breathing is useful anytime and can be practiced in a concentrated way (5-10 minutes once or twice daily) or whenever it comes to mind. The kind of deep breathing always helps with initiating a feeling of relaxation and a greater [click to continue…]


How to create a practice of enhancing intimacy:

  1. Learn to tolerate difficult feelings through abdominal breathing. Deep breaths bring you back into the present moment.
  2. Remember that all feelings have a rise and fall. The intensity of any feeling you experience will subside.
  3. Actively listen to your partner or friend by paying close attention to the nonverbal cues as well as the spoken words.
  4. Share your own thoughts and feelings to help strengthen the connection with your partner or friend.
  5. Self-disclosure leads to greater openness, deepens bonds and builds trust in a relationship.
  6. Practice unconditional kindness. Your partner will likely return in kind.
  7. Improve your capacity for compromise by paying attention to the needs and wishes of your partner and being willing to meet half way or better
  8. Build patience and empathy into your interactions

Practice daily.

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Photos directly above by Laura Bergstein, all rights reserved; Portrait Photography of Dr.Randy Kamen by Janet Wolbarst Photography www.janetwolbarst.com