Listen as Kathy reads a poetic reflection called, "On Time" by Ruth Haley Barton, on the importance of slowing down and savoring life's moments. Consider this in your own practice of self care, or if you don't yet have your own, please feel free to use this as a starting point.

Kathy: I just invite you now to think about the words of this poem and check in with your soul. It is called "On Time" and it's by Ruth Haley Barton:

There have to be times in your life when you move slow. Times when you walk rather than run, settling into each step. There have to be times when you stop and gaze admiredly at loved ones, marveling that they have been given to you for this life. Times when hugs linger and kisses are real. When food and drink are savored with gratitude and humility, rather than gulp down on your way to something else.

There have to be times when you read for the sheer pleasure of it, marveling at the beauty of words and endless creativity in putting them together. Times when you settle into the comforts of home and become human once again. There have to be times when you light a candle and find the tender place inside you that loves or sorrows or sings and you pray from that place. Times when you let yourself feel, when you allow the tears to come, rather than blinking them back because you don't have time to cry.

There have to be times to sink into the soft body of yourself and love what you love simply because love itself is a grace. Times when you sit with gratitude for the good gifts of your life that get lost and forgotten in the rush of things. Times to celebrate and play, to roll down hills, to splash in water or make leaf piles, to spread paint on paper or walls or each other. There have to be times to sit and wait for the fullness of God that replenishes body, mind and soul. If you can even stand to be so full, there has to be time for the fullness of time or time is meaningless.

Summary

In this short episode, Kevin guides you through a relaxing journey to an imaginary beach. Engage your senses by imagining the warm sand, blue sky, gentle waves, and refreshing ocean breeze. Immerse yourself as you create a place of tranquility that you can return to anytime you need.

Kevin

Now that the summer season is upon us, we could all use a vacation. Join me now in a meditation vacation. Before we begin, find a comfortable position, either sitting or lying down. I invite you to close your eyes and take a deep breath in through your nose, feeling your lungs completely.

Hold it for a moment and then slowly exhale through your mouth. Let's repeat this a few times. Breathe in through your nose, hold it, exhale through your mouth. Breathing in, hold, exhale. Continue breathing now in a comfortable rhythm. And let's go to the oceanside.

Imagine yourself standing at the shore of a beautiful beach. Feel the warmth of the golden sand beneath your feet. Notice how the grains of sand move gently between your toes and around your heels. The sand is warm, comforting, and grounding. As you stand here, take in your surroundings.

The sky above is a brilliant shade of blue, with gentle white clouds drifting by. The sun is shining brightly on your skin. Its warmth envelops your body, making you feel at ease. Take a moment to listen to the rhythmic sounds of the waves as they gently lap against the shore.

The ocean stretches out before you as a deep blue and turquoise. The sound of the waves are soothing; a natural symphony that calms your mind. Feel that gentle breeze blowing in from the ocean, carrying with it the faint scent of salt and sea.

This breeze cools your skin, bringing refreshment as it rustles the leaves of nearby palm trees. Now, begin to walk slowly along the shoreline. With each step, feel the cool, damp sand beneath your feet.

As you walk, notice how every so often a gentle wave makes its way to the shore, washing your feet up to your ankles. The water is pleasant and cool, a perfect contrast to the warmth of the sun and sand.

As you walk, turn your gaze to the horizon, where the sea meets the sky. Notice the subtle changes in color, the way the blues blend into a beautiful gradient green. A few seagulls soar overhead, their calls echoing softly in the distance, enhancing the peaceful soundscape.

Now, arrive to a spot where you feel comfortable to sit down. Feel the sand mold to your body, supporting you as you relax. Take a deep breath in and exhale. Let go of any remaining tension in your body.

Allow yourself to fully embrace this moment of tranquility. Imagine yourself lying back on the sand, looking up at the sky. Watch as the clouds drift by, slowly changing shapes and sizes. Feel the warmth of the sun on your skin, and let it soothe any lingering stress or worry.

Stay here for a while. Let the sights, sounds, and sensations fill you with a sense of calm and relaxation.

Know that you can return to this place anytime you need to find peace. When you're ready, slowly bring your awareness back to your physical surroundings. Start by moving your fingers and toes and gently stretch your body.

And let's take one last deep breath in and as you exhale, open your eyes. Notice the physical space around you and what's changed inside of you. I hope you're feeling refreshed and rejuvenated. May you carry this sense of calm wherever you go.

Summary

This episode of “Coping” discusses the concept of a 'courage quotient' and presents seven acts of courage that individuals can rate themselves on, from 1 (weakest) to 7 (strongest). These acts include having a vision and dreams, seeing reality, confronting issues, accepting criticism, taking risks, being vulnerable, and following through on actions. Take time now to see where you stand, reflect on your strengths and areas for improvement regarding these acts of courage.

Kathy

When we talk about each act, I want you to think about on a scale of one to seven, one being the weakest, seven being the strongest, you're going to rate yourself to find your courage quotient.

Kevin

Number one: Do you have vision, goals and dreams? Then you may have the first act of courage. The courage to dream and to express it.

Kathy

So go ahead and rate yourself on the courage to dream.

Kevin

Number two: Do you have the ability to see truth and not have blinders on? Then you may have the second act of courage -- the courage to see reality.

Kathy

Rate yourself from one to seven on the ability to see truth.

Kevin

Number three: Do you have the ability to speak up? Speak truth to power and confront? Perhaps you have the third act of courage -- the courage to confront.

Kathy

What's your score on the courage to confront? Write it down.

Kevin

Number four: Maybe you are able to take critique and constructive criticism well. Then, you may have the fourth act of courage -- the courage to be confronted.

Kathy

Rate yourself on how well you can be confronted.

Kevin

Number five: are you able to step into the unknown and take risks? Then maybe you're able to exercise the fifth act of courage, the courage to learn and grow.

Kathy

How do you score on stepping into the unknown and taking risks?

Kevin

Number six. Perhaps you have the ability to be vulnerable with others, tell the truth of your story, and also ask for help. This exercise is the sixth act of courage, the courage to be vulnerable.

Kathy

Rate your vulnerability score now.

Kevin

And number seven. Maybe you have practiced the ability to step up and follow through. Then you are exercising the seventh act of courage, the courage to act.

Kathy

Rate your score for the seventh act of courage, the courage to act.

So good job everyone. What's your overall courage quotient? As you score yourself, which act of courage came easiest for you? And which one do you need some work on this week? Thanks so much for joining us for another episode of "Coping", and whatever you may be coping with, blessings to you.

Felice St John leads you through a guided meditation focused on breath awareness, releasing negative thoughts or emotions, visualizing positive intentions, and allowing healing energy to flow through the body. The meditation aims to promote a deep sense of peace, relaxation, and connection with a higher power or life force. It encourages participants to let go of what no longer serves them and create space for new, positive experiences and desires. Enjoy! From Be Well to you.

Felice St. John

Sitting comfortably or lying down with your eyes closed, let's begin by becoming aware of the breath. Breathing in slowly through your nose and out through your mouth. Just taking your time to connect with your breath and be with yourself throughout this meditation.

Feel the breath as it enters with a cool feeling and then warming as it gently travels down into the lungs. Fill the lungs with a deep inhale, bringing in energy, vitality, connecting you back to source energy, the life force, God, the universe.

As you exhale, feel the body releasing toxins and stress and any negativity that has accumulated in your body. Stay with this breath, focusing on the feeling of deep peace, deep inhalations and exhalations at your own pace.

Keep with your breath as we continue. What are you holding on to that you need to let go of and release? Conjure an image for that. See it clearly and then let it go. Maybe it's a specific image or a color or a feeling.

Maybe you want to gently take that image from your mind's eye and crumple it up and toss it away to the side. Or maybe it's an image in a cloud and you want to give a big, deep exhalation and let that image just blow away.

Feel the energy of release in your body and how that creates new space for a new image of where you are heading. See that image brightly and vividly in your mind. Become aware of the warmth and tingling of every cell in your body as you focus deeply on that new image, that new color.

Feel it in your body. Look at that image in your mind's eye, focusing on it. Feel the energy that is in the extended environment in every part of nature and in every living thing that is working for you and for what you are creating space for.

Bring all those energies together and feel them as one. Visualize all of that thriving energy shining brightly as the sun. Bring the shining glow of bright energy over the crown of your head. Let it hover there for a moment and then feel it starting to travel down into your body from the top of your head, slowly going down into your face and neck, traveling down into the shoulders, all the way down into your arms and down into your fingers.

Feel that healing energy and light going down from your chest all the way down your back, your abdomen into your hips. And feel it continue traveling down your legs all the way down to your toes. Your whole body is now filled with divine healing light and energy, thriving energy.

Allow that healing energy to completely fill any physical area that needs healing energy anywhere in your body. Feel it warming, healing and expanding through that area with a bright glow. Allow the healing light to bring peace and healing to any emotional issues or traumas.

Let it fill the gaps where the old image took up space. Bring your awareness to any intentions or desires that you may have, to your new image, holding the thoughts of those intentions or desires as you allow the healing energy to bring your deepest desires to life and your intentions into reality.

Feel your connection to divine energy and light and know that all is one. Stay with this deep, relaxing, peaceful feeling of bliss. Inhaling and exhaling slowly. Knowing that you are at peace and that you can tap into this peace anytime you need to, it is accessible to you.

Take a few more deep breaths and when you're ready, you may slowly open your eyes. And feel this deep sense of peace that you carry with you.

Summary

Kathy interviews Leslie on writing her memoir. She discusses her journey from journaling privately to publishing a book sharing her story and healing process. Listen to how the power of writing can transform your life.

Kathy: So welcome, Leslie. My first question is, what prompted you to write your memoir, your own story?

Leslie: Well, I love to write. I just, growing up, I didn't know what, exactly. I started when I was younger, like just writing in my journal, because I did not know how to express myself, so the only way I could do it is through journaling. And then I discovered later on that I just love writing. I wanted to write a devotional because I felt like devotions are so pretty. And so, you know, just something that takes, that I could write about God and not about me. But then once I started writing, the only thing I could write is my story and then God began to work there.

Kathy: Well, you mentioned one obstacle already of wanting to write your own story. What other obstacles did you face in this project?

Leslie: For sure, fear of a lot of things. But one thing that, because I started writing a few years ago, but I got stuck and the fear of being vulnerable. I felt that it was too much or too "out there". And I just was thinking of what if people say this or like just focusing on that and I didn't know how to be vulnerable.

Kathy: And then how did you overcome that? Because I'll just get stuck there, right? We're like, oh, nobody cares about this or people are going to judge me or I'm telling too, it's TMI.

Kathy: Yes.

Leslie: I remember one day in particular that I was just wanting to write. And then, so I got it again and now I just kept writing. And at that very moment, God began to heal some of the things that I wasn't writing and I realized that I was being healed while I was writing. And I wanted to experience that and help someone else experience it. I knew that the smallest thing people can relate to. So I felt like if I just write this and one person can relate, then it'll be worth it, you know? I'll write about my life and about healing, but the healing part of writing this book was another level.