Today’s Motivational Monday is the simplest one I’ve ever shared. No matter how mindful a lifestyle we have (or want to create), certain situations will inevitably cause us to feel uncomfortable or anxious. As we know, life will always have its ups and downs, but sometimes we experience stress and don’t even realize it. Stress can build up and wreak havoc on our minds and bodies—that’s why it’s called the “silent killer”.

The smartest thing we can do is minimize stress when we are aware of it. If you feel your heart begin to race, notice a knot in your stomach, or experience any unusual tension or discomfort, your body is trying to tell you something! Just CLOSE YOUR EYES and take a long breath (in and then out of your nose).

You can usually close your eyes without anyone noticing, even for just 20 seconds. Try it now! The outside world takes a back seat while you go inward. It’s your own personal refuge. It may seem too simple to work but I promise you it does. You will almost instantly regain a sense of balance and relaxation.

Also, if you are on Instagram you can watch my “Tuesdays at 12 Live” with my colleague, Angel Jones. Each week we cover a different topic. The last few weeks' can be accessed through my IGTV. If you are not on Instagram, here is a link to view the episodes. Instagram Link

To learn more about the ingredients for happiness, you can purchase my book: The Recipe for Real Happiness, on Amazon!!! Click here.

Sending you so much love!

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I don’t need to tell you how much noise and how many distractions we all face in our lives on a daily basis. It’s not just annoying, it can interfere with our ability to make clear decisions.

So, it’s important to find some peace and quiet. You may be surprised to learn that simply sitting in silence can expand your awareness, lessen those distractions (and your reactions to them), and bring you clarity when it comes to decision making.

There’s no right or wrong way to do it—just do it! All you need is a willingness to be still, a non- judgmental attitude, and an object of focus. Start small. Pick a comfortable spot to sit that’s free of distractions, then choose to either to focus on your breath, a soothing visual, or a mantra to repeat in your mind. Set your cellphone timer or use a pretty chime sound (try the free app insighttimer) for 3 minutes.

Stick with it for the full 3 minutes. Remember, you’re not expected to completely clear your mind. It’s ok to have thoughts, we are human, after all. Do it for one day, then another, then another. Pay attention to how you feel during the 3 minutes and after throughout the day. Just notice.

You can access this silence whenever you want to and need to. It is YOURS!!!

Also, if you are on Instagram you can watch my “Tuesdays at 12 Live” with my colleague, Angel Jones. Each week we cover a different topic. The last few weeks' can be accessed through my IGTV. If you are not on Instagram, here is a link to view the episodes. Instagram Link

To learn more about the ingredients for happiness, you can purchase my book: The Recipe for Real Happiness, on Amazon!!! Click here.

Sending you so much love!

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I recently heard that goldfish are the happiest creatures on the planet – because they only have a 3 second memory. That struck me- I love that thought. While we certainly don’t want to forget our positive memories – the idea of being SO present and not holding on to unnecessary crap was so enticing to me.

It turns out not to be true. Oh well- but just the idea of only remembering things for just 3 seconds sounds like living such a simple, easy and peaceful life.

This week- make a conscious effort to try and stay as present as possible; notice when you’re not. Awareness is the first step toward any kind of change. If you are on Instagram you can watch my “Tuesdays at 12 Live” with my colleague, Angel Jones. Each week we cover a different topic. The first one was how self-awareness can be self-correcting. If you are not on Instagram, here is a link to view that episode. Instagram Link

To learn more about the ingredients for happiness, you can purchase my book: The Recipe for Real Happiness, on Amazon!!! Click here.

Sending you so much love!

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Make this week all about mindful consumption. Although this popular practice goes by many names—minimalism, zero waste, Marie Kondo-ing—its purpose is the same: Thinking deeply, with focus, about all the things you bring into your life.

You may be thinking, okay, Mel is suggesting that I cut back on purchases. But I’m actually not talking about shopping; I’m referring to physical consumption. So often, mostly out of habit, we eat and drink mindlessly. How many times have you automatically grabbed another handful of chips, polished off the pint of ice cream (I’m a halo top lover), poured a second (or third) glass of wine? Wouldn’t it be great if we thoughtfully chose what we put into our bodies?

Make this a week of mindful consumption. Create a new habit. Before taking a bite or a sip, STOP! Ask yourself, “Do I really want that?” “Is it WORTH it? Then think about how you will feel tomorrow. Then decide to either have it—or don’t—but make sure your decision is deliberate. Switch out of auto mode; you’ll be healthier and happier if YOU CHOOSE!


To learn more about the ingredients for happiness, you can purchase my book: The Recipe for Real Happiness, on Amazon!!! Click here.

Sending you so much love!

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The world feels crazy right now, on so many levels. Covid variants, wildfires, epic flooding, world politics… I’m sure you agree it’s OVERWHELMING!

What can we do? Other than continuing to mask up and be eco-conscious in general, I’m not sure there’s much we can do to eradicate all the current tumult—but I do know that we can protect our mental health by not becoming overly anxious.

One way to be calmer is to feed yourself emotionally—give yourself what you need. Is it a good cry? A belly laugh (alone or with a friend)? Is it some quality “me” time to just BE? Maybe it’s cleaning and organizing your space, or gifting yourself a body cleanse.

Think about what you require to reset and refresh. What is it that you are craving? Give yourself some quiet and stillness to figure it out—or get outdoors to reflect. If you’re still unsure, send me an email. I’m happy to offer a free consultation to help you find a little inner peace amid all the chaos we are experiencing right now!


To learn more about the ingredients for happiness, you can purchase my book: The Recipe for Real Happiness, on Amazon!!! Click here.

Sending you so much love!

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Did you know that yawning is an extremely beneficial way to exercise your brain? It’s one of the best-kept secrets in neuroscience. Research has shown that yawning evokes neural activity in the brain that increases social awareness, creates feelings of empathy and compassion, and fosters effective communication with others.

The area of the brain that’s stimulated by yawning, is also positively effected by the breathing style of yoga—this is why meditation leads to an increased sense of alertness, self-awareness and relaxation. This cerebral area is also the hardest hit by attention deficit problems and age-related diseases; deliberate yawning may strengthen this area of the brain.

As we all know, yawning also happens to be contagious. In fact, just reading about it may cause you to yawn! But if you aren’t around yawners, you need to be deliberate about it—conscious yawning takes a little practice. To trigger a deep yawn, fake it six or seven times. Then try it again and you should discover that a real one will begin to emerge. Go ahead, give yourself a brain boost—YAWN away!!!!!!

To learn more about the ingredients for happiness, you can purchase my book: The Recipe for Real Happiness, on Amazon!!! Click here.

Sending you so much love!

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As many of you know, I’m studying to become a genuinely effective meditation teacher. I love it, I’m learning so much, and I promise to share anything and everything that I think you can apply to your own lives!

Those of you who have been subscribing to my newsletter for a while know how important being mindful is to one’s happiness. But what do you do when it’s hard to focus on mindful meditation? The other day I asked my teacher for her advice: How do you practice properly when you get an itch, for example, or are sitting in an uncomfortable position?

She explained that we can do one of three things:
1. Explore. What exactly is bothering you? If it’s an itch, where is it and what’s causing it?
2. Ignore. Don’t pay attention to the discomfort, just let it go.
3. Move. Do something to get more comfortable—scratch the itch, reposition your body …

I equate these meditation tools to life: When something isn’t the way we want it to be, we can either examine what’s not working and try to figure out why; we can simply let it go; or we can be proactive and do something about it.

Remember these 3 tips so you can tap into them the next time you are meditating—or apply them to a real-life situation whenever you’re uncomfortable. You are always in control!

To learn more about the ingredients for happiness, you can purchase my book: The Recipe for Real Happiness, on Amazon!!! Click here.

Sending you so much love!

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As I have shared with you, I recently turned 60. While I’m really proud of many things that I’ve accomplished in my life so far—especially learning to be a more “present” and mindful person—in a lot of ways I feel like I’m just getting started.

I love learning and sharing what I’ve learned. My newest venture is a nine-month long intensive meditation program that will not only help me become a deeper meditator but will also certify me to be a meditation instructor!

I cannot wait to teach the practice of meditation because I believe so strongly in its benefits. People often say, “I can’t shut my mind off, I’ll never be able to meditate.” Not true. I also know how much anxiety and depression people are dealing with. It was palpable before the pandemic and it’s even worse now. Mediation can help—I want to help!

But… this isn’t just about me—it’s about you, too. What is it that you’ve always wanted to do? It could be taking up a hobby, or learning a craft, or picking up an activity you used to love and haven’t done in ages. There is so much in this great big world that we can be doing and enjoying and learning about. Don’t be complacent—take the world by the balls and do it! IT’S NEVER TOO LATE!!!

To learn more about the ingredients for happiness, you can purchase my book: The Recipe for Real Happiness, on Amazon!!! Click here.

Sending you so much love!

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Are you stubborn? So many people are, but they don’t even realize it. Ask yourself if you tend to dig your heels in on things out of habit? Are those things even that important?

Stubbornness can be an automatic response, so pay attention to all the times you say no, all those instances in which you refuse to budge. Just notice. Sometimes we default to that negative place simply because we are used to it—it’s the way we’ve “always” done it, a knee-jerk reaction.

Guess what? You can change your mind, and you can just say yes! All it takes is practicing a little emotional flexibility. Once you realize you can control your stubbornness, you will ultimately feel a weight has lifted and you’ll feel a little (or a lot!) lighter. Your relationships will naturally improve, and I promise you’ll experience more joy in your days!

To learn more about the ingredients for happiness, you can purchase my book: The Recipe for Real Happiness, on Amazon!!! Click here.

Sending you so much love!

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The other day a friend and I were sitting outside watching the magnificent sun setting. It sparked a great conversation about how life is like a sunset. As you watch it, the sun looks like it will always be there. But as we know, in the blink of an eye, it has suddenly disappeared.

I DON’T mean to sound morbid! I’m just reminding us all how important it is to appreciate all the moments in our lives (to enjoy the good and learn from the not so good) so that we can say at the end of our days that we really “soaked up the sun.”

Not every moment is great, and not every situation is easy; there are so many things that we just can’t predict. All I’m saying is that we all should try to do our best to diffuse the drama and make our lives as easy and joyous as possible—whenever we do have the choice!

To learn more about the ingredients for happiness, you can purchase my book: The Recipe for Real Happiness, on Amazon!!! Click here.

Sending you so much love!

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When we think of generosity, we typically think of being financially generous. The term “generosity of spirit” is a totally different type of generosity.

Generosity of spirit is a kind of grace. It’s a way of being. It doesn’t come naturally to everyone but it can be learned. The more often you are kind and generous with your love, support and eagerness to help others without expecting anything in return, the easier it becomes.

Be deliberate. Start with your immediate family, then expand to your friends and colleagues. Next, practice generosity with people you randomly encounter during the day. You can—and will—have a huge positive impact.

This sort of selfless generosity is good for you as well. Researchers have found a connection between personal happiness and performing selfless acts. Generosity actually activates an area of the brain linked with joy and contentment! So go ahead, spread your generosity of spirit wherever you go!

To learn more about generosity, as well as the other ingredients for happiness, you can purchase my book: The Recipe for Real Happiness, on Amazon!!! Click here.

Sending you so much love!

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It’s my birthday today and I can’t believe I am 60! The best part? I am truly proud to say it. I really do still feel at times that my inner age is 17 (I still have many of my high school friends!) but I love the knowledge, experience and wisdom that I have gleaned over all these years.

Someone asked me recently what advice I would give to my younger self. This is what I would say:

1. Figure out what’s really important to you (your values). Try to live true to those values and do your best to make decisions that support them.

2. Talk nicely to yourself! Be as kind and understanding as you would be to a friend.

3. Love yourself by taking care of your body (healthy food, exercise, sleep!)

4. Develop a few strong, supportive, loving relationships and nurture them.

5. Make sure you do things that you think are fun. . . and SMILE a lot!

I guess this all boils down to aging gracefully, which by the way isn't just about trying to look younger—it's about living your best life and having the physical and mental health to enjoy it!

To learn about the ingredients for happiness, you can purchase my book: The Recipe for Real Happiness, on Amazon!!! Click here.

Sending you so much love!

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