Showing Up To Life
740 episodes - English - Latest episode: about 2 months ago - ★★★★ - 7 ratingsA daily podcast for people who want to naturally reduce stress in their bodies and optimize themselves to THRIVE in their lives, and not merely survive.
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Episodes
EP 389: Awareness, Resilience, and Well Being
November 26, 2020 21:35 - 28 minutes - 26.4 MBAs life unfolds, moment by moment, we can find ourselves in a place of well being - we feel stable, yet flexible to adjust to the moment by moment unfolding experience. This is when we feel in the flow. Dr Dan Siegel calls it the River of Well Being. Outside this river of well being are the banks of chaos and rigidity. When we find ourselves in the river of well being, it means our brain is working in integration. On either of the two banks, or brain is dis-integrated. The formal and i...
EP 388: The Self Regulation Superpower (That ANYONE Can Develop!!!)
November 24, 2020 22:08 - 28 minutes - 26 MBSelf regulation is one of many superpowers that result from mindfulness practices. Life without self regulation is like trying to ride a horse backwards. You are just along for the ride and hoping you don’t hurt yourself or others. But with practice, you can learn to ride properly and in control, keeping yourself and everyone in your life safe from the damages that might be caused by your emotions. https://youtu.be/F1tkphSD4yQ Would you like to spend 10 minutes per day to develop this s...
EP 387: The Value of Self Regulation (And how to do it!)
November 23, 2020 21:40 - 27 minutes - 25 MBLeft unchecked, our thoughts will fuel and propel our emotions to the point that we become susceptible to reactivity or angry intention. Sometimes, of course, anger is appropriate and effective. But many times it’s not. And this is what regulation is all about. When we are regulated, we are in control of whether we let our anger blossom or not, depending on our own assessment of the given situation. The key to regulation - that is, the very source of regulation - is awareness. Only whe...
EP 386: What are you Practicing Right Now?
November 21, 2020 01:37 - 24 minutes - 22.4 MBOftentimes, I suggest to my clients that they do their formal meditation first thing in the morning. There are a couple of reasons for this: One, doing a meditation in the morning sets a beautiful and wonderful tone for the day. And two, when we do our meditation in the morning, we don’t have to worry about finding the time later in the day to do it. But the downside to this is that we might have the feeling that we’re done for the day. And with this feeling of being done for the day, w...
EP 385: The Value of YOUR Attention
November 19, 2020 23:56 - 29 minutes - 27.7 MBMay I have your attention, please? From our earliest years as children, we are told to ‘pay attention.’ When the general walks into the room, everyone stands ‘At attention.’ Social media platform algorithms measure your attention to what you engage with and give you more of that content. Why? Because your attention is what they sell to advertisers. Same as tv and radio have been doing for a hundred years. Neuroscientists and psychologists tell us that presence is equivalent to happine...
EP 384: How to go From a State of Bliss to a Trait of Bliss
November 19, 2020 03:45 - 30 minutes - 27.9 MBMe: ‘Do you have any experience with meditation or mindfulness practices?’ Almost everyone: ‘Yeah, I use the ______ app when I get stressed and it calms me right down.’ Now, of course, there’s nothing wrong with using an app! (Unless you forget your phone, charger, or headphones that day 🤷🏻♀️) But what this answer tells me right away is that the person is using meditation as a kinda rescue tool. They’re plugging into the app in a time of stress so they can ‘bliss out’ and calm their ner...
EP 383: The Stress of Our Roles
November 18, 2020 04:21 - 30 minutes - 28.3 MBWho am I? Am I my thoughts? Am I the roles that I play? Am I the ego that I present to the world? Who am I? When we expand our awareness, we find that the root of much of the stress we experience arises from the confusion and conflict of our roles and our ego. We can see that operating from the place of our roles and ego prevents us from living with presence, acceptance, compassion, and curiosity. And we can see that our happiness doesn’t come from our roles or from our external exper...
EP 382: How to Learn From Our Experiences
November 16, 2020 23:16 - 28 minutes - 26 MB‘Life is the curriculum.’ - Jon Kabat-Zinn This is a quote I hold near all the time. The idea is that life will always offer us opportunities to learn. There is a catch to this, though: If we are labeling our experiences as ‘good’ or ‘bad’ experiences, then there is no way to learn from them. Case in point, last week I was in a bicycle accident that resulted in a great deal of physical pain. If I label pain as a ‘bad’ experience, I will focus on doing whatever I need to do to find reli...
Ep 381: Happy World Kindness Day!!!
November 14, 2020 03:01 - 28 minutes - 26.6 MBToday is World Kindness Day!!!! And what better way for me to celebrate than to offer a video on the value and importance of kindness and compassion. Kindness and compassion are associated with lower levels of stress, depression, and anxiety; and these are associated with higher levels of happiness, fulfillment, optimism, and general wellness. But to me, the most important benefit of kindness and compassion is that the practice of them opens us up to fully experiencing life. When we enga...
EP 380: The Default Mode Network and How it Impacts Our Happiness
November 11, 2020 01:31 - 35 minutes - 32.7 MBHave you ever heard of the Default Mode Network? If you answered ‘no’ to that question, I’d like to let you know that you have certainly experienced it many times. The DMN is a particular circuit of neurons in your brain that becomes active when you are not. Any time you’re ‘doing nothing’ or engaged in an automatic activity (ie: washing dishes, driving your car, brushing your teeth), the DMN is highly active. In the most simplistic terms, you could say the DMN is the wandering mind. Bu...
EP 379: The Most Valuable Skill We Can Possess
November 10, 2020 00:50 - 32 minutes - 30.1 MBOur emotions motivate just about every action we take in our lives. Any time you are motivated towards what you love or away from what you feel, you have your emotions to thank for it. For this reason, one of the most valuable skills we can possess is the skill of self regulation. Self regulation, in the face of our emotions, allows us to be present and therefore happy. And self regulation, in the face of our emotions, allows us to make decisions and take actions that work toward - and n...
EP 378: When People Cause us Stress
November 07, 2020 02:36 - 30 minutes - 28.2 MBAs we experience life, we experience people. Most of the time, the people in our lives are a source of emotional nourishment. A lot of the time, the people we experience are neutral, nameless, and faceless and give us no reason to even remember them. But some of the time, the people in our lives are a source of emotionally driven stress. Maybe it’s a coworker who gets up our sleeve. Perhaps it’s an anonymous person who cut us off on our drive home. Or it could even be a family member w...
EP 377: Don't Sweat the Small Stuff
November 06, 2020 00:54 - 27 minutes - 25.7 MBWhen we become triggered and our stress rises, it’s natural to think of the specific stressor that caused this to happen. Maybe it’s a traffic jam when you’re on the way to an important meeting. But the thing is that the traffic jam alone, and the resulting stress you feel in your body, did not happen in a vacuum. In reality, several other, seemingly minor experiences have primed your body and mind for that stress response. It’s the email from a colleague; it’s the argument with our kid ...
EP 376: How to Effectively Handle Life's Many Challenges
November 05, 2020 00:50 - 28 minutes - 26.8 MBI get asked a lot for tips on how to deal with the stress and/or anxiety from a specific event happening in someone’s life. And while I always try to help by offering simple, on demand relaxation techniques, I do so with reservation. Not because I don’t want to help people get past this particular struggle. But because it is overwhelmingly likely that it will be like putting a band aid on a wound that requires deeper solutions. Stress is caused by life’s external experiences. And life has no ...
EP 375: How to Survive Difficulty
November 04, 2020 00:54 - 24 minutes - 22.9 MBI know so many people who are having a really difficult time today, so I offer some tips for getting through with your health and happiness intact. When you feel yourself overwhelmed with grief or anger or fear today, I invite you to sense into your body for 30-60 seconds. Use your breath or any of your five senses. If you feel yourself thinking ‘I wish things were different!’ Or ‘Why does it have to be this way?’ I invite you to remember that you can’t control the outcome, but you can co...
EP 374: Pausing: The Adult Form of the Do-Over
November 03, 2020 00:04 - 24 minutes - 22.6 MB“That didn’t count! OK?” Those are the words I heard my son say to his online gaming friends the other day. And as I stood in the kitchen, those words stopped me in my tracks and made me remember what is arguably the most important aspect of childhood: The Do-Over. When we are young, the concept of the do-over is the tool that allows us to learn. But as adults, we tend to get into the idea that there are no more do-overs. We learn to live with the consequences of our decisions to such a...
EP 373: How to Increase the Value of Your Time With Those You Love
October 30, 2020 22:59 - 24 minutes - 22.4 MB“Time is the money of love.” -Kinky Friedman I remember reading this quote on a business trip not long after I got married, and it hit home so strongly. Everything I saw, every meal I ate, I wanted to share with my Wife. It wasn’t the things I was seeing or the food I was eating that I wanted to share with her. It was the TIME. But the thing is, not all time is of equal value. Just like not all money is of equal value. You can spend money on something that gives nothing back to you an...
EP 372: The Value of Patience
October 30, 2020 03:45 - 27 minutes - 25.8 MBFor many of us, and it certainly used to be for me personally, life is perceived as a series of events that lead to some kind of happiness that exists ‘out there somewhere’. This sets up a mindset of striving that we unwittingly practice for our entire lives. At 8:00 in the morning, we’re striving to get to 3:30 so we can play with our friends. On Monday morning, we’re striving toward Friday and the wonderful weekend. On the first day of 3rd grade, we’re striving toward 4th grade, becaus...
EP 371: How to Develop Self Confidence (Hint: It Starts With Self Awareness)
October 29, 2020 02:13 - 23 minutes - 21.6 MBOne of the most vital skills any person can possess is self-confidence. In every area of life and in every occupation, self-confidence allows us to meet every moment with openness and creativity and leads to growth and learning even in the face of abject failure. But how do we gain self-confidence? It’s not through bravery. It’s not through self-esteem. It might surprise you to know that it really comes from self-awareness. Honest, non-judging, self-awareness leads to accurate self-ass...
EP 370: How Mindfulness Builds Confidence
October 27, 2020 21:31 - 17 minutes - 16.2 MBA long time ago, a lady friend of mine called me up and asked if I wanted to go out for some drinks. Feeling a bit tired, I said I’d rather stay in. But, she argued, ‘I just got my hair cut! I look too good to stay home!’ We all know that feeling, right? Maybe it’s not a haircut, but it’s a new jacket. Or driving our new car. Whatever it is, we want to take it out and let the world experience us. It’s an excitement... a confidence... a resulting state of flow. Well, the same is true w...
EP 369: How to be as Happy on Monday Morning as You Are on Friday Night
October 26, 2020 21:35 - 28 minutes - 26.4 MBOn this cold, grey, and snowy Monday morning, I want to talk about happiness. Because even in the uncomfortable and unpleasant times, happiness is available to us. When we only find happiness in the face of positive experiences like getting a compliment, a raise, a gadget... we find that happiness is fleeting and unsustainable. But when happiness comes from within, it is unshakable and so much more powerful. The key to this kind of happiness is presence, acceptance, compassion (for self ...
EP 368: The Power of Your Smile (And How to Use It!)
October 23, 2020 23:09 - 21 minutes - 19.8 MBSo much of our stress is caused by the physical sensations in our bodies. And when we bring awareness to the physical sensations of our bodies, not only can we gain insight into our stress, we have the power to affect a change to the stress response. One of the most effective ways to do this is also one of the easiest things you can do. It’s something that’s always available to you, anytime, anywhere. It feels great for you and will help others feel great too. This thing I’m talking abo...
Ep 367: How to Hack Your Stress
October 22, 2020 22:32 - 30 minutes - 28.2 MBBecause stress is so common for so many people, most folks don’t even realize they’re experiencing stress. They’ll call it a mood. They’ll say they’re just having a rough day. They’ll just call it a headache. But the reality is that it is stress and it is very hazardous to our long term health. And because the stress our bodies is triggered by fear, most of the time it actually works against our ability to devise a creative solution to whatever we’re afraid of. Of course, this stress a...
EP 366: Stress and Time
October 22, 2020 00:24 - 24 minutes - 22.8 MB‘I always feel like there’s just not enough time in my day.’ When I hear this from someone, I know that this person suffers from chronic stress. They don’t know it, because they feel ‘normal’... Because they just have a high pressure job... Because parenting is hard and demanding. But I know it because, about 10 years ago, I learned to see my chronic stress. And once I learned to see my stress, the next step of controlling my stress was easy. When we see our stress in our body at the ...
EP 365: How to Develop The Skill of Well Being
October 20, 2020 23:41 - 29 minutes - 27.3 MB“Well being is a skill” This is how the world-renown neuroscientist, Richie Davidson, opened a wonderful talk I just watched for the umpteenth time (link in the comments). What he’s saying here is that through practice, well being can be developed in the very same way any other skill can be. And the thing is, we are always practicing one way or another in our lives. If we are consistently looking at the negative aspects of our lives, we are practicing negativity. If we allow our mind to...
Ep 364: The Awesome Power of Letting Go
October 19, 2020 22:58 - 24 minutes - 22.8 MBAcceptance of what is happening, as it’s happening is often the difference between showing up as our authentic, creatively dynamic self and showing up as our stressed-out survival self. Of course, in almost every situation, our dynamically creative self will yield more favorable results in our lives. In the same way, letting go is a powerful tool we can use to align with this dynamically creative self. Most of the fear, and the limiting stress it causes in our bodies, is brought on by the...
EP 363: What Could Possibly Go... RIGHT???
October 16, 2020 20:22 - 6 minutes - 5.74 MBWhat could possibly go... RIGHT???? As we plan for events in our lives, or we react to present circumstances in our lives, we find ourselves asking the question: ‘What might go wrong here?’ And while this is a natural and well meaning function of our brains in the interest of keeping us safe, it sets up a negative potential. You see, to your brain, there is no difference between an actual experience and the thought of an actual experience. So when you think of the things that might go w...
EP 362: Our Ego and Our Authentic Self
October 15, 2020 23:58 - 22 minutes - 21 MBOur Ego - the image we have of ourselves that we show the world - is mostly based on the patterns and implicit biases we develop in the very early stages of our lives. These patterns and biases, instead of being formed intentionally, are created unconsciously by our parents, teachers, coaches, etc. It becomes the model by which we judge ‘the right way to be.’ But all this influence is not simply unconscious. It is really unconsciously passed down through several generations before us. F...
EP 361: Self Compassion: The Key to Unlock Your Happiness
October 14, 2020 22:43 - 3 minutes - 3.65 MBWhat stands in your way of being the parent you want to be? What takes away your confidence and trust in yourself? And if you’re not a parent, what stands in the way of your happiness and fulfillment? If you’re like most people, it might have something to do with your own self talk. While this can be hard to acknowledge and even harder to accept, the good news is that it’s probably a lot easier to change than you think it is. Would you like to know how?
EP 360: The Empowerment of Forgivness
October 13, 2020 22:09 - 25 minutes - 23.5 MBAs we practice GRATITUDE, we notice the positive aspects of our experiences. As we practice COMPASSION, we allow ourselves heart felt emotions within our interpersonal experiences. And when we practice FORGIVENESS, we allow ourselves happiness, joy, and balance even in the face of intentional wrongdoing by another. The result of all these practices has less to do with the object of the practice - ie: the person who has done something to harm us - and much more to do with our own well bein...
EP 359: Healing and Showing Up with Compassion
October 12, 2020 23:08 - 23 minutes - 21.7 MBIn our interpersonal experiences, we are often triggered by the way we perceive other people treating us. Our fear-based stress response puts us in a state in which we are not available for our life. We’re not available for our loved ones (especially our kids!) We’re not available for our own happiness or we’ll being either. The physiological reason for the stress response is the way we perceive the other person’s motivation. If we’re driving down the road and someone cuts us off, we mi...
EP 358: Balancing The Negativity Bias
October 09, 2020 20:52 - 23 minutes - 21.5 MBOne of the most profound influences on our thoughts, and therefore on our lives, is something called the negativity bias. The negativity bias is the unconscious inclination of our mind to notice the negative over the positive. It doesn’t mean we actually experience more negative things in our lives. We just notice the negative more than the positive. So when we pay attention to the positive aspects of our lives through gratitude and compassion practices, we create a balance of our though...
Ep 357: How Thoughts Can Make The Impossible Possible
October 08, 2020 20:17 - 19 minutes - 17.8 MBThe next time you think something is impossible for you, I want you to remember this story. It’s a story about running. Particularly, it’s a story about The Four Minute Mile. For many years, The Four Minute mike was held as the Holy Grail for track runners. In 1945, someone ran a mile faster than anyone before, at 4:01:03. And for the next nine years, no one could close that gap of fewer than 1.5 seconds. But on a rainy and windy evening in Oxford, England, after working all day at the...
EP 356: How We Create Our World with Our Thoughts
October 08, 2020 01:50 - 23 minutes - 21.3 MBThe world around us is created by our thoughts. Of course, I wish it were true that if I just think of a brand new car sitting in my driveway, it will magically appear. But that’s not what I mean. What I mean is that when you think something about the world or the people in it, that’s what or who is going to show up. If you think Monday is going to be a crappy day, then your brain will filter out any evidence to the contrary and you will indeed see a crappy day. It doesn’t mean that the...
EP 355: What Happens When We Look at Our Thoughts with Curiosity
October 06, 2020 21:23 - 15 minutes - 14.6 MBThe metaphor ‘Train of Thought’ could possibly be the most accurate metaphor ever created. The human brain processes around 60,000 thoughts per day, so just think of how small these have to be and how quickly they must move through in order to keep up that rate! Yet, many times, we make our thoughts so big and scary, and then our thoughts influence our emotions. Then our emotions motivate our actions, which have real-world consequences and can often make a challenging experience more chal...
EP 354: Stress Awareness Starts with Body Awareness
October 05, 2020 22:38 - 17 minutes - 16.5 MBWith more than 77% of American adults experiencing chronic stress, it is one of the most common afflictions of our culture. Yet, ironically, it happens to be one of the most often misunderstood. Most of us attribute our stress to the external experiences of our lives. We think traffic is stress. We think our kids behavior is stress. We think work is stress. But the truth is that these external experiences are the things that cause our stress. To be clear, it’s our mental and emotional...
EP 353: Mindfulness And Moments of Bliss
October 02, 2020 23:43 - 18 minutes - 17.5 MBAs a stress reduction coach, I get to talk to a lot of stressed out people. People from all walks of life. And one very common thing I hear from people when we start talking about mindfulness and meditation is that they crave that moment of bliss. Of course, moments of bliss are wonderful! In fact, they’re downright... Er... Blissful. But moments of bliss don’t last forever and pretty soon the bliss we feel wears off and the stressors of life - which didn’t go away during the moment of ...
EP 352: How Important Is Awareness of Our Thoughts?
October 01, 2020 20:58 - 22 minutes - 21.2 MBHow important is awareness of our thoughts? Well, virtually any time we find ourselves overwhelmed with negative emotions that cause uncomfortable, even painful, sensations in our bodies, we can trace it back to one single thought that started the whole thing. So when we can notice that one single thought - anything from a bad experience with a bicycle mechanic to a leaky faucet or an inconvenient expense of some kind - we can choose to interrupt the cycle of negativity before it gains so ...
EP 351: Stress And Time Shortage
October 01, 2020 02:11 - 24 minutes - 22.9 MBBack in the period of my life when I was afflicted with chronic stress, I felt like there was never enough time. I was always rushing and in a panic about the next thing on my list. And I was never really present with what was happening to me at any given moment. But once I learned about the stress response of my body, I realized that this perception was actually caused by the stress. Not the other way around. And once I learned how to ground myself in the present moment, with acceptanc...
EP 350: Short Term Behavior, Long Term Emotional Development
September 29, 2020 23:59 - 19 minutes - 18 MBIn our society, we tend to put a very high value on striving. And it’s baked into the system. When we get to the end of kindergarten, we celebrate with a ‘moving up’ ceremony. And every year, as the grade numbers get higher and higher, we’re constantly preparing for the next phase: The career. The spouse. The home. The family. The bigger home. The better job. And it goes on and on until we look back on our lives and say: ‘How did my kids grow up so fast?’ There’s nothing wrong wit...
EP 349: How to Let Go of Fear
September 29, 2020 00:40 - 22 minutes - 20.9 MBIn my work as a coach who focuses on emotional intelligence, I talk a lot about fear. Of course, fear is the very basis of all the negative emotions we can possibly feel. But I mean negative in the sense of polarity. Not in the sense of ‘bad’ as opposed to ‘good’. To see fear in this non-judging way is important, because it allows us to accept fear and learn from it. By judging our fear, we actually wind up living in it. But by befriending our fear, we can transform it from a future-ba...
EP 348: I See Your Potential, And I Need You to See It Too
September 26, 2020 03:29 - 20 minutes - 18.7 MBOne of the most powerful and beneficial ways we can invest in our own well being, is to spend some time focusing on the positive things in our lives. And no matter how difficult life may seem today, there are always things for which you can be grateful. Where attention goes, energy flows. So, by noticing these positive aspects of your life, you can drown out some of that negative mental chatter. In the absence of this negative chatter, you can see, and actively acknowledge your own true ...
EP 347: Mindfulness And Social Media
September 24, 2020 23:48 - 24 minutes - 22.9 MBOne of the most common questions that comes up with my clients is: Is social media ok to do with this mindfulness work. And often, especially with my clients who are parents, this is followed by a desperate plea: Please don’t take away my social media!!! It’s my only break!!! Well, the good news is that yes, social media can be done in alignment with mindfulness practices; and no, I’m not going to ask you to give up your social media breaks. What I will invite you to do, is to be intentio...
EP 346: How to Hack The Programming
September 23, 2020 19:14 - 19 minutes - 18 MBBeing aware of our implicit programming is beneficial for all of us. But for parents, it’s nothing less than vital. Whether it comes through generational cycles or in our early years of watching those closest to us reacting and responding to the experiences of life, we are all operating from this programming. Some of it is positive and helpful. But some of it might not be serving us (you don’t need to be afraid of every dog you see just because of one bad experience as a small child). W...
Ep 345: Journaling to Break Free from Limiting Patterns And Beliefs
September 23, 2020 00:42 - 23 minutes - 21.6 MB“Live out your imagination instead of your memories” This was a social media post I came upon yesterday and it really caught my attention. I paused and sat with it for a few moments. What it is really saying is: live out your POTENTIAL instead of your LIMITATIONS. And this is profound advice! The trouble is that, given the way our minds’ programming works, our memories define for us the potential of our future. And because we’ve all lived this way for so long, it might take more than a...
EP 344: Meeting Challenges with Presence, Acceptance, And Compassion
September 21, 2020 23:21 - 23 minutes - 21.6 MBWhen we are faced with a pragmatic challenge in our life, we automatically want a pragmatic solution. But a lot of times, such as what we’re seeing now with Covid 19, there are no pragmatic solutions. So that leaves us with how we RESPOND, emotionally, to the challenge we face. We can respond with presence, acceptance, and compassion. Or we can focus on outcomes and causes, turn away from the challenge (saying ‘this isn’t fair!!!), and engaging in the negative emotions of fear and anger....
EP 343: The Storytelling Mind
September 18, 2020 23:56 - 21 minutes - 20.2 MBOf all the amazing and wonderful things our minds do every day, there are two things our minds are really good at that don’t always serve us. First, our minds will have a tendency to prejudge our experiences. We’ll tend to assume our conclusions are correct without ever challenging them. Secondly, our minds will very quickly and efficiently construct vivid and elaborate stories to confirm that pre judgment. And because we are wired for survival, these prejudgments and the confirming stor...
EP 342: Showing Up for Life As Your Authentic Self
September 18, 2020 00:08 - 22 minutes - 21.2 MBRight now, in this present moment, are you showing up to your life? The answer might not be as obvious as you think. Of course, you’re here. Right? Your body is doing whatever it’s doing. But as your body is in this moment, is your mental and emotional attention here as well? And, for that matter, are you currently aligned with your integrity? That is to say, would you be proud of the way you’re interacting with the world in this present moment? Are you being the parent you want to be?...
EP 341: Showing Up in Creative Mode for Our Kids
September 16, 2020 21:52 - 23 minutes - 21.9 MBIn my son’s favorite game, Minecraft, there are two modes: creative mode and survival mode. When I learned this, of course, bells went off in my head because these are the same modes of our bodies: Stress is survival mode. And homeostasis (the opposite of stress) is creative mode. In Minecraft, when you are playing in creative mode, you are constructing and developing the world around you. The ‘bad guys’ are still around, but they don’t bother you while you’re in creative mode. I love t...
EP 340: The Value of Forgiveness
September 16, 2020 00:30 - 24 minutes - 22.6 MBOne of the most common sources of the stress response is the unwillingness to forgive ourselves or others. Most of us think that offering forgiveness gives license to whoever has done something to hurt us. But forgiveness is much more for ourselves than it is for others. This is because unforgiveness has the same physical effect on us as the stress response. So I invite you to see if offering forgiveness to yourself or others gives you a sense of calm. Try it out! A great way to facilit...