5 Attributes of Self Compassion

Self compassion allows you to live a life more connected to yourself and to those you love. And when you have compassion from the inside out, it expands into an ever widening circle.  Research has demonstrated that self compassion helps to decrease anxiety, depression and stress and to increase our coping skills and happiness.

To enhance your self compassion:

  1. acknowledge your difficulties, challenges, pain, & suffering. Notice when life is hard for you.
  2. know that you are not alone! This is “common humanity.” We all have individual and collective sufferings.
  3. treat yourself with kindness, compassion, & tenderness. Treat yourself as you would treat a good friend who is suffering.
  4. connect with community
  5. practice what soothes, nourishes & strenghtens your mind, body & spirit.


Maine Summer Salad

Ingredients All Freshly picked


greens mix (washed)
crabmeat (mixed with lemon, sea salt & pepper)

Dressing (whisk together)
olive, oil
white vinegar
sea salt & pepper

Sit by the sea & Enjoy!





Summer Salad & Strawberry Vinaigrette

Celebrate the gift of summer greens & strawberries!
It’s a short season here in New England and the time is now.
Try planting some in your own back yard, porch or go to your local farmer’s market.

This salad has mixed lettuce greens, arugula, microgreens & edible flowers (pink rose, nasturtium, pansy & marigold.

 Strawberry Vinaigrette
1 cup thinly sliced strawberries
1 tblsp. raw honey
3 tblsp. olive oil
3 tblsp. flax oil
1 tblsp. balsamic vinegar
1 lemon squeezed
1 tblsp. julienned mint
salt & freshly ground pepper to taste.

Put everything except strawberries in a bowl and whisk.
Add the strawberries and let them macerate for half an hour.
Place all in a processor and blend.

Pour over your salad & Enjoy!


Cultivate an attitude of gratitude

It’s not just about being happy. Sometimes we’re up and sometimes we’re down. Let’s face it. There is suffering in life. We lose our loved ones, relationships end, we are wealthy one day and later we are in dire need. The scenarios are different for all of us.  We all have pain and sorrow in our lives along with the many joys and pleasures. No one’s life is perfect. Feel your sorrows, shed your tears and release the pain.
And know that as Buddha says, there is a path out.

Cultivating a gratitude practice can lead the way out of suffering.
Follow these five steps to cultivate an attitude of gratitude.

  1. Be present, stop, find stillness, be aware of yourself and your surroundings.
  2. Make it a habit to see with an open heart and mind. Recognize and enjoy small pleasures.
  3. Feel this pleasure. Notice where it resides in your body. Stay with it and hold the feeling, the awareness, the sensation.  Hold this experience in body, mind & heart. Let it soothe your soul.
  4. Smile back in gratitude. Say thank you. Express your gratitude.
  5. Share the gratefulness, pass on a smile, let others know that you appreciate them.  Thank nature for your life and breath.



Contemplate the Beauty of Spring

Find a comfortable place in nature to sit or stand. Take a moment to connect to the earth and feel the support beneath you. Let your awareness be with the space around you, the air and the expansive sky. Breathe in the fresh air.  Be present. Using all your senses, allow your awareness to focus on something in your environment: the flow of the river, the birds in migration, the sunlight glistening, whatever draws your attention. Let your attention rest in contemplation for 5-20 minutes. 

What reflections or revelations do you have?

“Those who contemplate the beauty of the earth find reserves of strength that will endure as long as life lasts. There is symbolic as well as actual beauty in the migration of the birds, the ebb and flow of the tides, the folded bud ready for the Spring. There is something infinitely healing in the repeated refrains of nature – the assurance that dawn comes after night, and Spring after the Winter.”

Rachel Carson