When we are fully present while "doing" something, time slows and our quality of life improves. Today's challenge is to choose one activity and focus our full attention on it. The task can be as simple as brushing our teeth. Feel the brush travel over your teeth, notice the taste the toothpaste, listen to the water running, enjoy the swish of the rinse, and find humor in the spit. Relax and be home in your body for this brief amount of time. Winking at your cute reflection i

The world is not a separate thing "out there." We see a reflection of our inner state. #ReadTheStain #writer #blogger #coach #psychology #spirituality #mentalhealth #mindfulness #beauty #appreciation #moment #joy #peace #presence #mirror #reflection #meditation #stillness Photography by Catherine Ivers Norton.

Have you noticed that those who have the most aren't actually happy, but still cling to the idea that getting more will do the trick? #ReadTheStain #writer #blogger #coach #psychology #spirituality #mentalhealth #mindfulness #balance #priorities #presence #play #create #explore #curiosity #joy #freedom #happiness #connection Image courtesy of the Canva pro media library.

The easiest way to have a good day is to be thankful for it upon awakening. If we aren't happy with the situation we find ourselves in, we can also be grateful for that awareness and having an opportunity to change. #ReadTheStain #writer #blogger #coach #psychology #spirituality #mentalhealth #mindfulness #motivation #awareness #joy #attitude #intention #mood #gratitude #empowerment #choice Image courtesy of the Canva pro media library.

Material things are such transient pleasures. Which one could possibly offer lasting happiness? The secret to living a joyful life is not something found outside of ourselves, but knowing we are okay no matter what happens. When we are conscious in the present moment, we have everything we need. While I'd enjoy driving to the park in a new Land Rover, my happiness does not depend on my owning anything at all. This is the difference between presence and presents. #ReadTheStain

Today's challenge is to find the least inspiring pair of pants in your wardrobe, call them your "cranky pants," and either toss them in the trash or donate them. Then slip into a new pair, go do something fun and see how you feel. Symbolic gestures can be potent change agents. #ReadTheStain #writer #blogger #coach #psychology #spirituality #mentalhealth #mindfulness #freshstart #breakingcycles #motivation #attitude #change #joy #friday #positivity Image courtesy of the Canva

Have you ever felt this way? If yes, where are you in the process of remembering? I suspect the farther we stray from the mission, the more miserable our lives become. Fortunately, a good coach can help us get back on track. #ReadTheStain #writer #blogger #coach #psychology #spirituality #mentalhealth #coaching #mission #purpose #joy #action #remembering #itistime #nextlevel Image courtesy of the Canva pro media library.

Consider a choice we have in each moment of our lives - Shall I contribute my energy to the gloom or use it to inspire hope, love, peace, connection, and light? #ReadTheStain #writer #blogger #coach #psychology #spirituality #mentalhealth #mindfulness #awareness #intention #purpose #lift #positivity #hope #joy #peace #connection #light #action #change #shift #nextlevel Image courtesy of the Canva pro media library.

The love, joy, peace and connection we feel in each moment is the only wealth we ever have. Everything else is clutter. Moments are dollars, spend them wisely. #ReadTheStain #writer #blogger #coach #psychology #spirituality #mentalhealth #mindfulness #aware #awake #choice #presence #purpose #nextlevel #lighten #peace #joy #love #connection #meaning #purpose Image courtesy of the Canva pro media library.

I remember being terrified to fly on a plane. Now I'm usually asleep before the plane takes off. I'd rather be rested when I arrive at my destination than worry about every bump and squeak. At some point, I released the fear of death and the need to control how it happens. I am free. If I die in a plane crash, it will be while living my life fully. Being able to travel and explore the world is worth the risk. Ask: Which fears are still holding me back from living the life I t

The sky was layered with the serious dark clouds of unsettled, ominous weather. And yet, this one cheerful white fluff seemed completely oblivious to the impending disaster that never came. #ReadTheStain #writer #blogger #coach #psychology #spirituality #mentalhealth #perspective #clouds #attitude #positivity #brightside #inspiration #nature #mood #joy Photography by Catherine Ivers Norton.

Whether throwing a party or building a team to work on a project, the most successful planners know a shared sense of Joy is what brings people together and keeps them motivated to return. We gravitate to what feels good. That's human nature. #ReadTheStain #writer #blogger #coach #psychology #spirituality #mentalhealth #leadership #motivation #joy #fun #purpose #community #positivity #consistency #creativity #appreciation #results Image courtesy of the Canva pro media library

Magic happens when depressing thoughts shift to curiosity about what the One Good Thing will be. #ReadTheStain #writer #writing #blogger #psychology #spirituality #mentalhealth #hope #empowerment #freedom #expectation #shift #positive #joy #love #dreams #change #reality Image courtesy of the Canva pro media library.

We don't need to be reckless to have a good time, but we should make an effort to enjoy life once in a while. Ask: Are my dancing shoes gathering dust? #ReadTheStain #writer #writing #blogger #psychology #spirituality #mentalhealth #balance #joy #happiness #wildthing #fun #adventure #nightout #dance Image courtesy of the Canva pro media library.

Be sure to head in the direction you want to go and travel light! #ReadTheStain #writer #writing #blogger #psychology #spirituality #mentalhealth #humor #movement #forward #progress #purpose #vision #pace #getitdone #joy #nextlevel Image courtesy of the Canva pro media library.

Enjoying what we are doing on the way to greatness is also tremendously helpful. Ask: What part of my life do I need to lighten up with more fun? #ReadTheStain #writer #writing #blogger #psychology #spirituality #mentalhealth #skill #talent #inspire #growth #motivation #interest #persistence #talent #devotion #joy Image courtesy of the Canva pro media library.

This is an honest question. But is it true? Consider the possibility that we have accepted an illusion of limited options and powerlessness. Today's challenge is to monitor our thoughts and listen for "I have to" and "I can't" statements. Instead of agreeing with ourselves unconditionally like we always do, we can choose to consider what it is we really want and ask, "is there another way?" This is how we open the door to thousands of choices. #ReadTheStain #writer #writing #

Everything we release brings us closer to our true form. Ask: What one thing can I free myself of today? #ReadTheStain #writer #writing #blogger #psychology #spirituality #mentalhealth #lightness #freedom #joy #movement #creativity Image courtesy of the Canva pro media library.

Today's challenge is to be more aware of our surroundings - to drink in the beauty, curiosity, and little splendors. Easy, right? #ReadTheStain #writer #writing #blogger #psychology #spirituality #mentalhealth #awareness #presence #engagement #joy #amusement #satisfaction #entertainment #redirect #happy #focus #peace Image courtesy of the Canva pro media library.

There is an art to cultivating the light within ourselves that doesn't involve avoiding or denying the painful or upsetting parts. Simply shift focus to what feels good, right and warm. Notice the positive things that happen each day - pause to admire sunrises and sunsets, the shape and texture of the clouds and flowers along your path. Bear witness to acts of kindness. Revel in simple miracles like the way a shy smile lifts the corners of someone's mouth. At the end of the d