Posted by: Suzan | July 20, 2016

Reach Deep into Our Hearts

 

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Reach into our hearts – go deep

To the space that never falls asleep.

To the soul of the matter,

Our place of pure perfection,

Where humanity is one.

 

Where we all shed tears for this world

Its pain and suffering unfurled.

A man in a truck running over a crowd

As if he’s a child with toy soldiers all lined up

With a Tonka truck screaming,

“Whee Hoo

I’m gonna get you.”

The idea that any lunatic can wipe us out

As they lurk in the shadows,

We shout and turn about

To face the demons

And pray them away,

Yet they stay.

Why?
There are no answers.

Lives shattered

As if they never mattered

And this is so UNTRUE

Because the “other” is also a part of ME and YOU.

 

Wherever we live

However we pray, or not,

Whatever color our skin,

We are all the same — women and men!

 

Please God help us. Guide our way

To welcome in each day.

To trust more especially when evil can be in store.

 

Give us the might

To keep shining our light

Especially in the darkness,

The blackest of night.

Grant us peace

May the terror – cease.

Help us to reach out to others

Without any druthers.

To love more

And allow our hearts, not fear, to guide us to the “shore.”

 

art and poetry: by Suzan Tusson-McNeil

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Posted in death, Inspirational, Love, poem, release fear, Spiritual Growth, Uncategorized, well-being, wellness | Tags: , , , , , ,

Posted by: Suzan | July 14, 2016

Take Flight

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Fly high my dear,
not low
below
What you are capable of.
It’s time to soar – above
and you will, when you come from LOVE.

For LOVE is the light to follow
it guides you where you must go.
Don’t get hung up on the “need to know.”

Ride gently on butterfly wings.
Life is about relationships – not things.
Reach out, show your colors – take flight
and all that you need will be within sight.

Do this now. Persist. Do not delay.
The butterfly is here to show the way.
Remember what the butterfly has to say:
Life is short and fragile
so go live it in your own style.
Create a life of meaning – make it worthwhile!

 

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Posted in Inspirational, intention, Love, persistence, self care, self-love, Spiritual Growth, Uncategorized, women's issues | Tags: , , , , , ,

Posted by: Suzan | June 29, 2016

Making Room in My Heart for Me

 

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Loving myself unconditionally is

Standing in my heart of courage.

It’s using my voice

To speak up,

Stand up,

Standing for me

And what I want.

It’s the willingness to confront.

It’s sometimes blunt.

It’s getting to the “heart of the matter”

Not about being “flattered.”

It’s the truth

And standing in the middle of it.

Holding on to my wit

Standing firm – unwilling to sit.

Claiming my voice

As my only choice.

Allowing it out

With no need to shout.

It’s about the song

And how I belong

To community

So it becomes more a part of me.

It’s like the tree

Growing deeper roots.

That’s how I want to be.

Unconditional love is feeling the shaky ground

And not running away.

It’s not about getting lost – it’s getting found.

It’s keeping negative thoughts at bay.

It’s giving my voice – a say!

 

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Posted in self care, self-love, singing, speaking up, Uncategorized, unconditional love, well-being, women's issues, Women's Health | Tags:

Posted by: Suzan | June 14, 2016

Lonely? Connection Cures.

Connect

We’ve all felt lonely at some time in our lives. Maybe when we moved to a new home and/or school or perhaps when we began a new job. For many this discomfort is temporary. For others loneliness can become a way of life due to a lack of connection with others.

We live in a shrinking world. In an instant we can reach out to someone across the globe with technology. With hundreds of social media platforms, mobile apps, and digital services to choose from to engage with others, how can we be lonely?

According to a Wall Street Journal article (June 4-5, 2016), “…85% of Americans have internet access and at least 26% say they feel deeply lonely…The rate of loneliness has increased from about 14% in the 1970s to more than 40% among middle-aged and older adults today.”

Why is this of major concern? The Wall Street Journal article (June 4-5, 2016) stated this health situation is riskier than smoking cigarettes or being obese. In spite of this, not much is being done by public health officials to address it.

 A comprehensive study which involved 3 million study participants by Brigham Young University concluded that the likelihood of death increased 26% for those who reported as lonely, 29% for those in social isolation, and 32% for those living alone. Lack of social connection negatively impacts one’s physical health. Their research shows that investing time to strengthen our relationships can help us better cope with stress, improve our immune systems, and also offer more meaning for our lives.

A study by the Oregon Health and Science University followed 11,000 adults over age 50 during a 7 year period for a national study on aging. Researchers found that only face-to-face interaction forestalled depression in older adults. Phone calls made a difference to some people with mood disorders and emails and texts had no effect on anyone. The findings were published in the Journal of the American Geriatrics Society, October, 2015.

If you’re feeling lonely, the following are ideas to connect on a deeper level with yourself and others:

  • Psychology Today, January 28, 2014, suggests to not run away from the feeling of loneliness. Face it and notice how it feels in your body. If you need to cry, do so, it is a purifying experience and you’ll feel much better afterward. Don’t numb yourself with television, video games, alcohol, chores, or other distractions by “keeping busy” to avoid being lonely. Be with what you are experiencing and practice having compassion with yourself. Know that many people feel this way from time-to-time. By becoming aware and accepting your feeling of loneliness, it’s then easier to move through it.
  • Huffington Post, March 26, 2014 recommends resisting the urge to isolate. Put yourself out there. Show up at a meet-up event or other community activity. Meet a supportive friend or family member out for coffee/ tea or a walk. Volunteer for an event or a social cause. Take your laptop to Starbucks. Just show up!
  • Remember that being alone and lonely are not synonymous. You can enjoy solitude and connect deeper with yourself. Read a good book, go for a bike ride, go to a museum or art gallery, or explore a new part of your city on foot.
  • Go to the shelter and adopt a pet. Share your life with a 4 legged friend.
  • Join a gym and try some new work-out classes. See if you can carpool with someone on a regular basis. You might want to have a walking or running partner. Great way to connect with others and get fit too.
  • Keep a gratitude journal. Write down some things you appreciate each day. This helps put the attention on what is going well in your life.
  • Get out into nature. Go on a hike, walk around a park or the local zoo, stroll on the beach, or around the neighborhood. Join the Sierra Club and go on a group outing. Getting outside is nurturing.
  • Buy a sketchpad, some colors, paints or colored pencils (whatever you prefer). Have fun with it. It’s not about being an artist. Allow yourself some childlike play!

Lonely? Choosing to connect with yourself on a deeper level and also, reaching out to others can be your cure.

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Posted by: Suzan | June 2, 2016

Embracing Small Changes for Big Health Results

 

 

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Do you think radically changing your lifestyle is necessary? You don’t need to become a vegetarian, vegan, or a raw foodie if this isn’t for you. There is also no obligation to run a marathon, bike a century, or hike some challenging mountain. Do you believe you must sit and meditate for one hour each day for it to have an effect? For some people this may be the path, yet for most it can become overwhelming if we feel we must go to these extremes to be fit and well in both body and mind.

At the start of 2016 many of us wanted to take a big chunk out of the year, at the very beginning. We declared we’d completely change our diet, fitness routines and/or spiritual practices. This year would be IT. Can you relate?

We had excellent intentions yet burned out quickly because we had no idea what this transformation entailed. Once we realized all of the preparation required with food to change our diets, as well as, all the time and energy with exercise training, we gave it up. And when we sat to meditate and our thoughts would not stop pestering us, we slowly returned to our old ways. Sound familiar?

Regrettably we return to our old habits, yet this time with a grudge against ourselves for not pulling it off- once again…. letting ourselves down with a big thud.

What if there is another way? And “drum roll” here, what if it can be simpler and easier to attain? I encourage you to embrace, IT CAN! Consider making small changes to your lifestyle. Select four modifications for the year ahead (and you can begin at any time of the year, not just the “New Year”). Half-way through the year is as good a time as any. Allow yourself three months for each one to become a positive habit. When we are gentle with ourselves and generous with the time required, amazing results can occur. Read More…

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Posted in Health, Inspirational, intention, New Years Intentions, self care, Spiritual Growth, Time Management, Uncategorized, well-being, Women's Health | Tags: , , , , , , , ,

Posted by: Suzan | May 11, 2016

Art Journaling to Elevate Your Mind/Body/Spirit

 

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CLARITY

Do you want more clarity about your emotional, physical, and/or spiritual health? Writing and drawing in a wellness art journal can offer deeper insights and elevate your health and well-being. Delving into this creative process can also be a source of pleasure and fun.

I’ve kept a wellness art journal for over 4 years now after taking an Artist’s Way course led by an expressive arts facilitator. Keeping a wellness art journal does not require that you be an artist−all that matters is the process itself. The act of doing the art leads you to a deeper understanding which fosters healing.

What’s Possible?

Keeping an art journal has helped me become more present with myself and others. With the focus on the person I’m with rather than random thoughts in my head, my listening skills have improved. Also, I’ve calmed my anxiety by understanding what runs it. Our bodies, minds, and spirits want our attention. Slowing down long enough with art journaling offers us wisdom.

EXPLORE

You can explore a health situation, a significant relationship decision, or what your life purpose is through the wellness art journal. You can keep one to better understand and process your feelings day-to-day, or during a crisis. It can also awaken your creative self. It’s something you can do alone, with a close friend or group of friends, or in a community class.

Sometimes I draw distinct pictures, or mandalas (an ancient drawing form from the Indian “Sanskrit” language meaning circle), and at other times they are more abstract. I often bring my health situations to the page for more clarity.

 The Body Never Lies

Once I had some health screenings and a radiologist reported a suspected mass from the findings. The medical personnel said I needed breast surgery right away. My gynecologist and the health professionals with the imaging center were adamant about this and said, “I wouldn’t be taking care of my health if I refused to do so.”

Feeling overwhelmed I turned to my wellness art journal. Fortunately I already had a silent retreat planned, so I took my wellness art journal along with me. During that week I drew several pictures of my left breast and spent time in meditation and prayer asking for direction. I held my hand on what I had drawn and after some time (days of returning to this), the answer seemed clear. I refused surgery and instead repeated the imaging procedure six months later. In its unique way the art journal had informed me that everything was fine.

Within six months I had a second MRI and there were no signs of a mass, in fact everything was completely normal. The original test had been a false positive. I share this not to recommend that anyone rely solely on an art journal for major medical information. My intention is to reveal how the art journal can help you tap into greater awareness. We still need to do our research and make decisions that are right for us.

Gather Your Supplies

  • Use whatever works best for you. Some ideas include: a sketchpad 6”x8” or larger, notebook, a journal with a cover you’re drawn to (or make your own), or a 3 ring binder with paper (unlined). You can use these in any combination. I prefer to have the sketchpad along with a notebook so I can explore my image(s) further.
  • Choose crayons, colored pencils, felt tip pens, or oil pastels. I’ve found regular pastels to get a bit messy. You can use some form of paints e.g. watercolors for variation although this process is meant to be a touchpoint for your day –10-20 minutes, so you want to keep that in mind.
  • You may want to consolidate your supplies by purchasing a plastic box for your art accessories. I have my colored pencils in one box with their eraser and sharpener. My crayons and oil pastels live in a separate box.
  • Make sure to have an eraser and sharpener handy.

Where to Go

  • Find a quiet space where you won’t be disturbed.
  • Give yourself at least 10-20 minutes per entry in your art journal. If you have more time, then take it. Consider it a luxury.
  • Being out in nature (your patio, backyard, or a park) is ideal if possible. Nature nurtures this process. A view from your home will do just fine too. I sit on my couch which faces a large picture window with mountains and desert vegetation from Mission Hills Park. I store my art journal and accessories under a table nearby so they’re easy to get to.

 Rituals

  • Begin with a brief meditation as this is helpful for grounding and focus. You can ask your higher power, if you have one, by whatever name you call him/her, to guide your process and for your willingness to be open to the discovery.
  • Honor your wellness art journaling time as it is a precious gift you’re giving yourself. If you have family, roommates, or others who share your home space, consider creating a system so they know this is “your” time.

 

 

 

 

 

 

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Posted in art journaling, expressive arts, Health, Inspirational, personal development, self care, Spiritual Growth, Uncategorized, well-being, Women's Health | Tags: , , , , , , ,

Posted by: Suzan | April 25, 2016

It’s Time

 letting go blog

I wrote this poem during a recent one-week course, Wisdom of the Body, in my Person-Centered Expressive Arts certification program. May it inspire you.

 

 

 

It’s time to let go of the echoes from the past

which I hear in my inner-ear.

It’s time to release worry and fear

and instead BE HERE.

It’s time to speak up like the drum.

Stick my head out of my turtle shell

and it’s time to be well.

Release hiding in physical ailments

as they are not what my higher self wants.

 It’s time to fly high

like the butterfly.

Shed my skin like the snake.

If necessary, allow my heart to break

because my authentic life is at stake.

It’s time to open up like the flower.

Let go of small and stand in my power.

Release control.

Allow my life to unfold

like a gentle stream

or a curious dream.

It’s time to love my life

in spite of any strife.

Appreciate the beauty.

Be rooted like the tree

and most of all love, respect, and honor ME.

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Posted in appreciation, Health, Inspirational, letting go, personal development, poem, release fear, release worry, self care, Spiritual Growth, well-being, women's issues, Women's Health | Tags: , , , ,

Posted by: Suzan | April 11, 2016

Showing Appreciation

image of romantic couple for Show AppreciationYou’d like to spice up your significant relationship. Although you realize ebb and flow in a relationship is normal, sometimes it seems like your partnership is going out with the tide. You’re wondering what to do differently. How about learning to appreciate your partner in the way he/she desires?

Essentially there are three learning styles—visual, auditory, and kinesthetic. This is the way we assimilate information and everyone has a preferred way of taking it in. You can show how much you value your partner by finding out how he/she would most like to receive your support.

Jack Canfield in his book, The Success Principles, offers the following examples: Visual people like to see things. They want images, illustrations, and/or demonstrations. For example they would rather have cards, letters, a bright bouquet of flowers, a framed photo of the two of you, and a love note to place on the refrigerator.

Auditory people respond best when they are spoken to. They want to hear from you. For example he/she would enjoy listening to a recording you have made of his/her favorite songs, a spontaneous phone call sharing how much you care about him/her and/or sharing your gratitude in person in a private area.

Kinesthetic people want to feel and experience it. They respond to touch. For example they would choose things like back or foot massages, walking or hiking together, and/or going out dancing. Reaching over to hold his or her hand goes a long way.

So how do you know someone’s primary learning style? Many people are already aware and you can simply ask upfront. Your partner will be thankful for your interest. If he/she does not know, Jack Canfield suggests you ask them to recall a time in their lives when they felt most loved and describe it to you. “Was it something they said (auditory), did (visual), or the way they touched you (kinesthetic)?”

Learning to appreciate your partner in the way he/she prefers is certain to deepen your connection.

 

 

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Posted by: Suzan | April 5, 2016

Staying on Course

 

Stay on Course (mountain biking)

Mountain Biking can be a great teacher about staying on course. I’ve learned that when the path is rocky it requires more focus and concentration. When it is smooth I can move faster while appreciating the calm. Sometimes going faster can prevent a fall, even through the rough stuff. If I slow down too much I can get stuck in it or tumble.

Mountain Biking teaches me to be alert, prepared, and to exert more energy in the climb. When braking I’m gentle with it. I pump the brakes a few times lightly. As in life sometimes I’m careening down into a new area and it is equally important to slow down, notice where I am, and take it all in. This way I don’t panic and force “life’s brake” which can throw me off balance and off course. How are you in new situations?

Mountain Biking invites me to watch where I’m going as I maneuver through life. There can be contact, connection, and ease even in shaky times. Knowing my helmet is on and that the shocks work just fine, I have all I need for protection. Sometimes the bike slips out from underneath me because in that split second I lost focus and went off course. In life when I’m off kilter something must happen to draw my attention to it. So I topple, get up, brush myself off, and resolve to get back on track.

Mountain Biking asks me to stay on for the ride in all conditions appreciating the beauty, ruggedness, and all of the contrasts. This sport has me notice nature’s glorious details as I feel the sacred connection with Mother Earth. It urges me forward and encourages an “I can do this” attitude. When I reach an unfamiliar place which appears challenging I ask myself: “Am I refusing to go down and walking it because I haven’t given it a chance? Do I give up on myself before attempting “it” in my life?” Do you?

What if we can perceive an unknown path as a new experience which can challenge us and be easier. Words of wisdom from my mountain bike partner and husband, Jim, encourage me. “Just stay on the bike. It’s actually simpler that way.” I resolve to stay on my bike rather than making “it” (“life”) more difficult than it needs to be and enjoy the ride. What about you?

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Posted in Health, Inspirational, mountain biking, nature, personal development, personal essay, self care, Uncategorized, well-being, Women's Health | Tags: , , , ,

Posted by: Suzan | April 4, 2016

Write your Heart Out!

Write from Your Heart

Do you want more meaning and purpose? How about clarity for your life?

  • Write down your day-to-day activities, feelings, and thoughts. Explore what you long for and what may be getting in your way.
  • Practice “wild” writing which is fast and furious. Do not stop to think. Keep your pen moving. This style empties out any impurities onto the paper.
  • Try writing with your opposing penmanship hand. This taps into your unconscious and is often illuminating.
  • Explore Julia Cameron’s approach from The Artist’s Way. She suggests writing three pages a day. This is a commitment to your writer self who longs for expression. When you show up each day, you honor your writer. In return, your writer reveals your truth.

Coaching Questions which Reveal Your Truth:

Delve into some ‘big’ journal questions.

If your life seems hum drum:

What can be more fun?

If you’re out of touch with your vision:

What’s my bigger game?

If you’re feeling frustrated:

What am I tolerating?

If you have a decision to make about a new opportunity or if you are questioning something or someone who is already in your life:

Will this (activity, person, opportunity, etc.) drain my energy or give me energy? Does (it, he, she) bring me closer to what I want for my life?

  • In coaching we call these “inquiry questions.” They require that you take a BIG LOOK at YOUR LIFE. Inquiry questions cannot be answered in one sitting. You will best serve your growth by revisiting them many times. Imagine you are peeling back an artichoke and with each new layer you get closer to your heart!

Excerpt from eBook: Women at P.L.A.Y! (Peace, Love, and Acceptance of Yourself after 40)

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