Realizations Upon Separation

30 days after move-out day, these are the lessons I have learned:

  1. Levelness is not as necessary as I was led to believe. Over the course of the last 30 days, I have succeeded in hanging things from the wall without a level. They are relatively straight.

Note:  Listing will be expanded periodically, as new insights are revealed.


Seek Not for Love

Your task is not to seek for love, but merely to seek and find all the barriers within yourself that you have built against it.–A Course in Miracles

My task is not to seek for love, but merely to seek and find all the barriers within myself that I have built against it.

My task is not to seek for creativity, but merely to seek and find all the barriers within myself that I have built against it.

My task is not to seek for health, but merely to seek and find all the barriers within myself that I have built against it.

My task is not to seek for friendship, but merely to seek and find all the barriers within myself that I have built against it.

My task is not to seek for fortune, but merely to seek and find all the barriers within myself that I have built against it.

My task is not to seek for energy, but merely to seek and find all the barriers within myself that I have built against it.

My task is not to seek for authenticy, but merely to seek and find all the barriers within myself that I have built against it.

My task is not to seek for love, but merely to seek and find all that barriers within myself that I have built against it.

Climbing the Mountain

Today was my tenth hike up this mountain.

It is a 1567 foot climb in elevation, a 4 mile loop.

It’s hard for me to climb this mountain. I am 50 lbs. overweight. I have asthma. I am not yet as fit as I want to be.

But I did it. And that makes me feel really good.

Not everyone climbed a mountain today.  But I did.

One day I may be one of those people who run up this mountain, or one of the ones who can carry a conversation right up to the top, or one of the ones who appear to barely break a sweat.

But right now, I am the one stopping every few minutes to catch her breath. I am the one letting others pass. I am the one wondering if my legs will give out. I am the one stopping to use my inhaler.

I am also the one taking in every ounce of refreshment from that cool breeze, and I am, quite possibly, one of the most grateful upon reaching the summit.20140928_090151

I am the one smiling all the way down, blessing every part of my body with gratitude. I am the one feeling very proud of herself.

Because it doesn’t matter how many people passed me, it doesn’t matter how many stops I made, and it doesn’t matter how slow I climbed.

It only matters that I got up this morning and did what I said I was going to do and that I kept moving upward, even when I wanted to turn back down.

Today was my tenth hike up this mountain, and for that I am very proud.

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Critic, move on

I had just sat down to write in my journal, but my thoughts were scattered and I was starting to feel pressured by the clock. I only had 45 minutes before I needed to leave. I hadn’t writen anything today.  I was thinking I should, but I didn’t. I was down on myself for “wasting” the morning away.

“I’m a f**king idiot who has nothing to offer.”  That’s what I just heard myself tell myself.  WTF?  What am I going to do with the merciless judge and jury in my head?

Should I sit here and try to gather evidence that I am worthwhile? Should I debate the point? Should I make a list of my good qualities and try to convince myself that I actually do helpful and meaningful things and some people like me. I am not an idiot. And I do have something to offer. But for some reason, this inspector general is never satisfied. It always wants more. More more more more more more more.

Should I distract myself from this internal argument? The thought of a cookie passes through my mind. But I know I am not hungry. I could turn on the computer. I could turn on the radio, go sit in front of the tv, browse through Amazon or play a game of free cell. Any of these things would distract me from the angst I am feeling.

But I don’t feel like fighting or flighting.

I sit for a moment and observe. I close my eyes and take a deep breath. I was happy just a few hours ago; but now I am low. Every feeling is temporary. This one feels like crap, let it pass through. Do not attach to it. Do not dive in and analyze, just observe.

I feel it dissolving. Just watch, it is a puff of smoke. I am lighter now. I am free.

Mental note: Don’t take that critic so seriously. It’s flimsy and weak. Don’t give it the power to bring you down.

Today I’ll defer to the dog


My inner critic has run amuck, haranguing me with disapproval. I am resisting its critique of my worthiness and capabilities. Then I remember, don’t resist. What you resist persists. Observe without attachment. Observe without attachment. But I have attached and internalized its assessment of me.

I’ve got to shake this mood.

Take a walk. I grab the leash. The dog is so happy he knocks himself over with his exuberant tail wagging. We take off down the street–a mile and a half round the corner, up the hill and back. The sun is shining. The weather is perfect. We both feel good and happy and fulfilled.

I am back to work. He naps on the floor beside me. For the rest of the day, I’ll defer to the dog’s judgment of my worthiness. He thinks I’m pretty spiffy. What else do I need?

Weekly Writing Challenge: Lunch Post 

Frustrated? Take a gratitude break.

First published on Huffington Post, June 25, 2013.

Is there someone in your life whose mere presence drives you crazy?

Has a certain situation got you all stirred up, but you’re not sure how to fix it?

Have you ever been completely convinced you were right, yet no one else seems to care?

Yes! Yes! And yes! We’ve all been there. And how do we usually handle it when we are bothered and frustrated and can’t seem to shake it off? Maybe some of these strategies sound familiar:

  • We play out the complaint, the conversation, or the annoying behavior in our minds repeatedly.
  • We bitch and moan to anyone who will listen until they agree with our point of view.
  • We try to fix the problem by analyzing every detail, every possible scenario.
  • We have an imaginary conversation with the object of our discontent — a few hundred times — until we are convinced we know how it is all going to play out.

While these strategies may make us feel good for a moment or leave us with a sense of superiority, the gratification is fleeting. You have to admit — rehashing our grievances doesn’t change anything nor does it really make us feel any better.

The other day I found myself wallowing in protest over a certain state of affairs, and it was getting the best of me. I went over it and over it in my head. I found a friend and explained it to her. I sent a text to my husband and griped to him about it. My shoulders were slumped and I wished I had a box of cookies to wash down how upset I was about the situation.

But being upset wasn’t solving anything. I needed to shift my focus away from my complaint and break free from the state of negativity I had gotten myself into. I looked out the window and told myself to find one thing I was grateful for. It didn’t take long. The sun was shining, glistening off the water in the fountain outside my office. That brought a smile to my face. I sat there for a moment and soaked it in — not just the sun — but I soaked in the smile too. I allowed myself to feel the glow of appreciation for a beautiful, sunshiny day.

Whatever we fill our minds with, that is the energy we will live in. If we fill our minds with faultfinding, we live in a state of blame and negativity. If we fill our minds with praise and gratitude, we will live in a state of deep satisfaction.

The energy of gratitude is higher-level energy. It is life-affirming. It builds up rather than tears down. When we find ourselves fixated and upset, it helps if we can shine a little light on what is good, what is right, what is working.

No one, or no thing, is all bad. We can always find a little ray of sunshine. If the current situation (or a certain person) in your life is bothering you, see if you can find something in it (or in the person) to be grateful for.

Having a problem with a coworker? Think about an aspect of your work you love, and pour yourself into it.

Are you upset about the choices your child, friend, or spouse is making? Think about how they make you laugh or feel loved, and how grateful you are that they are part of your life.

If you haven’t been feeling well, focus on and praise whatever health you are experiencing. Do you feel strong? Can you breathe in deeply? Appreciate your healthy body.

Tired of one of your own bad habits? Shift your attention to one of your accomplishments. Allow yourself to feel proud and powerful.

And if you can’t find anything about your current situation to be grateful for, be grateful for something else — any appreciation will do. Once we think of one good thing, then we think of another, and another.

Focusing on the good lifts us into a state where our creativity resides with power, confidence, encouragement, love, and blessing. When we are in this state, we step into our true power.

The funny thing is that I never “solved” any of those issues I was so upset about the other day, but I don’t care. None of it was mine to “solve” in the first place. The biggest problem I had was allowing myself to get sucked into a state of negativity, which left me incapable of creating anything of value. I was uninspired and defeated. When I shifted my focus to gratitude, I was able to rise above it and move on.

In the end, it comes down to simply finding something that is working, something that makes us happy — some strength, quality, or experience that reminds us how wonderful life truly is. Hang on to that little ray of sunshine until your state of mind shifts.

Peace and blessings to you!

Don’t Think. Get Up!

First published on Huffington Post, January 2, 2013.

Where do you fall with the New Year’s resolutions question? Are you a fan?

There is certainly an argument to be made that resolutions are not particularly effective or that they assume we need to be different than we are — thinner, better, richer, wiser — to be happy or feel fulfilled.

I agree that it is easy to miss the mark when setting New Year’s resolutions, but I can’t resist the temptation to set them. I love any opportunity for a fresh start.

I keep my resolutions affirmative. My aim is not to resolve to be better than I am, but to be as

good as I am — allowing myself to grow into my divine purpose and potential.

As I set my goals, I include an intention, affirming the qualities I am willing to be. My goals look something like this:

Goal: I am developing a habit of daily exercise and healthy, conscious eating.
Intention affirmation: I am fit, healthy, and beautiful.

Goals like this work for me. I state the action I intend to take and affirm how I will show up in the world — as my natural, beautiful, healthy self.

But the purpose of today’s post is not to offer a how-to on goal-setting — that subject is handled well by many other writers at this time of year. My offering for the new year is to share one simple tip.

My one tip is not particularly spiritual or deep, but it is practical and effective, and it can be summed up in four words:

Don’t think. Get up!

When the alarm goes off in the morning, do you hit the snooze button or get out of bed?

Whether you want to lose weight, get fit, write a novel, find a new job, de-stress, deepen your spiritual practice, pray, meditate, act more mindfully, study more, finish school — it doesn’t matter — our morning routines sets the tone for the rest of the day.

A while back, I read an article by a young monk who related having difficulty getting out of bed for 4:00 a.m. meditation. He realized that when the alarm went off, his thoughts would start to churn. He’d think about how early it was, how cold it was, how tired he was. Thinking was causing him to suffer. So he practiced getting out of bed without thought, detaching from the mental chatter so that he could simply slip out of bed and begin his meditation.

His advice resonated with me. So I hung up a little sign next to my bed: Don’t think. Get up!

I put this tip to use in starting my morning meditation routine. When the alarm would go off, I’d roll out of bed and head right into the shower without allowing my mind to argue for my other options. By the time I finished showering, I was fully awake and alert. Since I had gotten up quickly, I had time to sit in meditation for 20 minutes before waking up my son for school.

We humans can talk ourselves out of anything. Mental chatter can sabotage our goals and intentions any time of the day. We are continuously putting things off until tomorrow. But when we start the day with our intended goals accomplished — fulfilling the promises we made to ourselves the night before — it gives us energy and momentum to do even more throughout the day.

So when the alarm goes off, get up. Say yes to the life you want to live.

When we stop hitting the snooze button — literally and metaphorically — we not only gain five minutes, 10 minutes, 15 or 20 — we also gain momentum, pride and confidence.

Use the time to run a 20 minute interval on the treadmill or make an egg-white omelet or pack a salad for lunch. Use it to sit in the silence and breathe in the breath of life. Use it to write a page on your novel before leaving for work or walk the dog or pray. Use it to read something inspirational or write in your journal.

I find the hardest thing to overcome when adopting a new routine is just getting started. So in the first moments of the day, take advantage of an empty mind and simply get up and get moving. Once we’re in motion, we stay in motion!

Good luck with all that you desire for yourself in 2013. Let’s make it a great year.

— Laura

For more by Laura Harvey, click here.

Mindful Anger Management

First published on Huffington Post on May 3, 2012

The other day I was driving down the road feeling peaceful and happy. Life was good. All was right with the world. As I signaled to change lanes, the driver next to me wouldn’t let me in, and impulsively, I reacted. I yelled sarcastically, “Thanks a lot!” Then I called her a name. I proceeded to get angrier because I missed my turn. Then I paused and observed how ridiculous I was — in two seconds I had gone from joyful and content to angry and yelling at a stranger.

Have you had a similar experience? Have you ever snapped at someone because the perfect order of your world unexpectedly went awry? We all have our strategies for dealing with anger — some healthier than others. When we unconsciously lash out at people, it can be hurtful to both them and us — or just plain embarrassing.

Recently His Holiness the Dalai Lama had this to say about anger: “The first drawback of anger is that it destroys your inner peace; the second is that it distorts your view of reality. If you think about this and come to understand that anger is really unhelpful, that it is only destructive, you can begin to distance yourself from anger.”

Of all the wonderful emotions we have available to us as humans, anger is my least favorite. Yet I disagree with the Dalai Lama in one small respect, because I believe anger can be a useful tool in our search for self-awareness.

Anger is our built-in alarm system alerting us that something is wrong, out of harmony, off balance. Some event has clashed with our expectations, our beliefs or our spirit. We can gain vital information about ourselves and what we believe about the world when we look honestly at our anger. But when we react unconsciously, repress our anger or get caught up in it, it becomes counterproductive and negatively affects our health and relationships.

What if we practiced being mindful of our anger?

What if, as soon as we noticed our anger, we stopped for a moment to feel the emotion fully? What happens to the body when we’re angry? Maybe we feel a tightness or pressure in our chest; our body tenses and heats up; our breathing gets shallow. Just observing the sensations in the body is a mindful practice.

When we acknowledge and become fully aware of our emotions, we gain a certain amount of spaciousness in the experience. Just the act of accepting and acknowledging the feeling loosens its grip on us. And as soon as the grip is loosened, we can open to loving kindness towards others and ourselves. The sooner we move from anger to love, the sooner our inner peace is restored.

We can also bring awareness to our thoughts. In our anger, did we draw conclusions about a situation or the people involved? The moment I got angry with the driver who wasn’t budging in the next lane, I started to draw conclusions about her. She was an idiot… She was rude… She was in my way… She made me miss my turn. Well, none of that was true, but it’s the story my mind instantly created.

On a daily basis, any number of things can trigger anger and frustration — a friend does something that hurts our feelings, our company makes a decision that negatively impacts our work or we do something stupid or thoughtless and have trouble letting ourselves off the hook. We can easily get caught up in all sorts of stories about why something should or shouldn’t have happened, or worry about all the trouble it’s going to cause in our lives. Our minds will take us down a winding road while our frustration, anger and resentment intensify. We have attached meaning to an event. However, when we become aware of the story we’ve created, when we mindfully observe our thoughts, we can apply the brakes, stop the story and gently bring ourselves back to the present moment. And in the present moment, we realize the story we’ve created is causing more pain than the event that triggered it.

In The Power of Now, Eckhart Tolle writes, “Accept — then act. Whatever the present moment contains, accept it as if you had chosen it. Always work with it, not against it.”

As long as we resist what IS, our anger will build and we will carry that anger with us. When we accept what IS, we can begin to move forward. By acknowledging our feelings and simply observing our thoughts, we are better able to make a conscious choice of how best to respond to life’s occasional frustrations.

How I Broke All the Rules — But Still Quit Smoking

First published on Huffington Post  on September 3, 2011

I was a smoker for 28 years. This month I celebrated one year smoke free. Even though I tried to quit many times before — probably 20 to 30 times in the last 10 years — this time felt different. This time it stuck. If you are struggling to gain your freedom from cigarettes, I hope I can give you a few new tactics to try. This is what made the difference for me, once and for all.

In many of my past attempts, I tried the usual tips and tricks. I set a quit date, threw out the ashtrays and elicited support from friends and family, but in the end the standard methods didn’t bring me success. So this last time, I broke nearly every rule but still managed to quit. So what made the difference?

I finally challenged the belief that I needed a cigarette.

“I need a cigarette.” Smokers say or think this all the time in any number of ways. If I was stressed out, I would say it with exasperation: “I need a cigarette!” Even if I grabbed a cigarette without thinking, I was basically saying to myself, “I need a cigarette.”

In the car on my way to work, “Just one cigarette before I get there.” After dinner, “A cigarette would be nice.” As I poured myself a cup of coffee in the morning, “Where are those cigarettes?”

Beliefs are very powerful things. And when a smoker says, “I need a cigarette,” even if we say it flippantly, we really do believe that we need a cigarette. It can be hard for some to admit, because who wants to admit they need something so stupid, but until we face it and call the lie into question, we can’t get past it.

The truth is, we don’t need cigarettes. We need something, but it’s not a cigarette. We need a break, we need a few moments alone, we need a distraction, we need to slow down, we need to give ourselves a gift, we need to feel nurtured, we need a moment’s peace. But we do not need a cigarette.

So this time, when I heard myself say anything close to “I need a cigarette,” I’d answer back forcefully with “That’s a lie! I do not need a cigarette.” Any lie brought into the light loses its power. Just the simple act of calling the lie a lie was enough to loosen its grip on me, and slowly my belief in the lie started to fade.

If I needed a break, I would take a break, but without the cigarette. If I needed a few moments of peace, I’d go to my room, shut the door and meditate or take a quick nap. If I felt tense, I’d exercise. If I wanted to enjoy the evening air, I would take a walk around the neighborhood after dinner, but without the cigarette. In time, my belief changed, and I finally believed that I didn’t need the cigarettes after all.

I learned it’s okay to be uncomfortable.

While the physical symptoms from nicotine withdrawal are certainly real, they are temporary and can be eased with nicotine replacement therapies.

I quit cold turkey, and I was certainly a bear to be around for the first few days. But after a week or so, the nicotine is out of your system. What you’re left with is the discomfort of letting go of something that has come to be like a friend. It is uncomfortable to change an ingrained habit, to create new pathways, to try to cope with life without the usual crutches. And nobody likes to feel uncomfortable.

A friend who is a recovering alcoholic once told me that an important element of his recovery was to learn that it’s okay to be uncomfortable. Many of us have little tolerance for being uncomfortable, and we live in a society that teaches us to leave no desire unmet.

During a 3-day silent meditation retreat, I learned of the power of simply being present with discomfort. When you are sitting for hours in meditation, you learn how truly uncomfortable even a tiny itch can be.

In mindfulness practice you are encouraged to be present with physical sensations even if they are uncomfortable. Rather than unconsciously scratching every itch, you allow your attention to settle fully on the experience of the sensation. You don’t try to change it. You watch what happens when you don’t relate to the sensation according to your conditioned response, which would be scratching. In most cases, I found that the itch subsided on its own — no scratching needed.

You can try the same mindful practice with cravings. Bring awareness to the craving feeling. Rather than answering the feeling with smoking, just make a mental note of the feeling. Don’t get lost in judgment or explanations about why you are experiencing the feeling, because that will only feed the discomfort. Instead, remain in simple awareness of the body sensation — it won’t kill you. Feel your body. Breathe deeply. See if the feeling changes. Does it grow stronger or weaker? Does it pass?

This practice helps you break your conditioned response of attempting to satisfy every craving or tension with a cigarette. It takes the power away from the discomfort and gives it back to you. Awareness can be extremely empowering.

We believe we need willpower to resist the mighty power of our cravings. We don’t need willpower, we just need to see the cravings for what they are. They are transient feelings. They are not almighty and powerful, and they will not do us in. It’s okay to feel the discomfort and let it pass. For so long I had given my power over to the craving for cigarettes, but this time I took my power back.

I replaced smoking with breathing and other healthy things.

Most people do not know how to breathe properly. I once heard Dr. Andrew Weil offer his advice about the most important thing people should change to improve their health. He answered, “Breathe.”

We do not breathe deeply enough. Shallow breathing leaves us feeling tired, deprives us of oxygen, and creates tension in our bodies. For smokers, it’s common for us to only breathe deeply when we are filling our lungs with smoke.

When I finally succeeded at releasing my smoking habit, I replaced smoking with deep breathing exercises and other healthy activities. Instead of a smoke break, I would often take breathing breaks — simply stopping what I was doing to take a few slow, deep breaths.

When I was tired and tense after a long day, I would lay down for a few moments and practice 3-part breathing, which is the practice of slowly filling the three chambers of your lungs with air, beginning with the belly and moving up through the rib cage and the upper chest. Then, release the breath fully in all three chambers. It’s extremely effective at releasing tension. You simply can’t be stressed out when you are breathing deeply.

For smokers, a cigarette can represent a well-deserved moment of relaxation. At the end of a long day, we certainly feel like we “deserve” a cigarette. Actually, we deserve so much more than a cigarette. We deserve to relax. We deserve to enjoy our lives fully. And we deserve to have clean, fresh air filling our lungs and fueling our bodies.

Over the course of this past year, I became free from the need for cigarettes through shifts in my belief system, mindfulness practices and healthy replacements. As a result, I’ve become more empowered to create the life I want. I actually lost 15 pounds! I walked my first 5K. I started a yoga practice, and I haven’t looked back longingly at smoking even once. I came to believe that I deserved to live a life of freedom and fullness. And so do you.