Most of us exist on major “auto pilot” in our lives. It happens without our realizing it because we’re so busy, but it holds us back from experiencing so much! If we pay more attention to our senses, we can become more grounded in the moment, choose what we want to focus on and watch our lives dramatically change for the better!

We have five basic senses: sight, touch, hearing, smell and taste. You probably haven’t thought about them in a while (or ever). It is so easy to take them for granted. But if you consciously focus on your senses; you may be surprised at how even mundane everyday tasks you would normally never notice start to become stimulating— and even fun!

Let’s start focusing on one sense each week for the next 5 weeks, beginning with our sense of sight. Right now: Look around you and identify 4 things to stop and focus on that you hadn’t really paid attention to in the past. Notice all the details—color(s), design, shape.

As you go through your day consciously choose several (at least 3) times to STOP and really look at what you’re seeing. In your home, on the street, in the market, wherever you are. Take it all in, just observing (on purpose, in the present moment, without judging it good or bad). If your mind wanders to worries, to-do lists, or distractions, bring your attention back to what you’re looking at.

The key is to remember to practice this every day. You’ll eventually realize (maybe even after one day) how much more intensely you experience your sense of sight. Enjoy your life more—WAKE UP AND SEE!
To learn more about the ingredients for happiness, you can purchase my book: The Recipe for Real Happiness, on Amazon!!! Click here.

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Think about how often you hear (or say) the expression, “life is too short.” What does that even mean? The truth is—none of us knows how long we’ll be around; what we do know, however, is how fragile and unpredictable life really is.

Don’t stand on ceremony, and definitely don’t put off for tomorrow what you can do today. Call that person from your past who you’ve been thinking about. Reconnect with an old friend you haven’t spoken to in years. The relationship may not be exactly the same, but so what? Catching up may add some joy into your life even if to just reminisce over great memories.

The key is to keep an open mind, an open heart and try to remain free of expectations. Getting together for coffee or lunch, or just chatting on the phone may not be as much fun as you’d hoped, but then again it may be way better than you ever imagined!

Connections are essential for good health and even for longevity. So, pick up the phone and call that person you’ve been thinking about—you may just enrich your life!


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

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As part of my meditation teaching requirement for certification, I need to meditate for at least 15 minutes twice a day. While I’m deeply passionate about this, I must say that this has NOT been an easy new habit to make.

As I truly struggled to make the time, I consistently repeated to myself the last of the Five Essentials of Meditation. The 5 are:
1) It’s O.K. to have thoughts
2) Be kind to yourself
3) Don’t try too hard
4) Let go of expectations
5) Stick with it no matter what

Stick with it—that’s what I’ve been doing, and I am truly feeling some of the benefits already (not to mention being really proud of myself). I’m enjoying and experiencing life in a different way— tasting and enjoying my food more, less bothered by traffic and lines in the market … I treated myself to a massage and honestly it felt better than usual! I am also enjoying cooking (and even cleaning up) and…. I’m giving myself extra time to do things, resulting in a lot less rushing!

My life is changing in the simplest, but most meaningful ways. I’ll be sharing more as time goes on, but for now if you want to give meditation a try, start small. Select a specific period of time, find a place to sit (comfortably and upright), set a timer or use an app (like https://insighttimer.com which also has amazing guided meditations) and follow the essential 5.

Do it again the next day, and the next, and keep going! The benefits are beyond imaginable!



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

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We all know that being in nature is good for us—we’ve heard about it forever. But it’s important for a lot more reasons than just getting some fresh air and vitamin D.

Did you ever consider that going outside is an excellent way to get out of a funky mood? You may not have thought about it…but it is!

In truth, being outdoors is important whether you’re feeling great or not, because nature happens to be very healing. Neuroscience research shows that even just looking at photos of nature sparks the hard-working executive functions of the brain to rest and recover to a greater degree than viewing urban landscapes.

So, CONSCIOUSLY, step outside! Look at each tree as an incredible living being. Take in the expanse of the shoreline if that’s available to you. Even your neighborhood park can be viewed as a sacred site. The feeling of awe we get from encountering something vast and wondrous can lower our heart rate and our blood pressure.

Beyond the physiological benefits, nature encourages positive social effects as well, including increased generosity, more cooperation, and less focus on ourselves. This might be why research suggests there is a reduction in violence whenever trees are incorporated into low-income housing developments.

Remember: Every venture outside is an opportunity to be healthier!


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

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No, that’s not me! It’s my friend Carol, who recently invited me to her daughter’s photography exhibit that I found incredibly inspiring. Gillian, Carol’s daughter, wrote a book entitled Family Matters, encompassing the difficulties her family encountered, as a result of their differing political opinions. The exhibit consisted of photos from her book – photos, Gillian says, she has been taking of her “colorful family” for over 20 years. They are so much fun to see and, are so moving.

Gillian's situation is one that so many people have been dealing with over the past few years, making her book and the exhibit very timely and extremely relatable. But the way she explains her family's situation is so powerful—you really feel part of her anger and frustration that her parents were Trump supporters, a fact she couldn’t understand; she felt that her loving family was falling apart.

However, she eventually came to the conclusion that people can have differing opinions and still love one other. I believe that is a really important mindset to live with.

If you are in or around New York City, I highly encourage you to go see the exhibit, which is at the International Center of Photography on Essex Street in New York.

Most importantly, I urge you to work on being more accepting of people who have different opinions from you and try to understand where they are coming from. It’s okay if someone has an opposing point of view. Love doesn’t just disappear when people see things differently.

This week, just notice if you are on a different page from someone and try to accept it. You can still love them even when you don't see eye to eye!


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

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Let’s be honest—we all complain at times. It’s not all bad, complaining can be an effective way to release feelings of frustration. It can also spark conversation and even promote bonding with others who share similar complaints.

But on the other hand, grumbling too often can create internal negativity by causing you to repeatedly focus on things that aren’t good, rather than on what is good.

What we focus on is what we get. Unless we become more aware of how often we complain and figure out how to turn dissatisfaction into something positive, venting negative emotions may not make them go away. In fact, it may cause them to build and make you feel worse.

So, how to switch things up and become a more glass half full person? Be more conscious of how negative your language is and how often you complain. Awareness is the first step toward any kind of change!

Once you begin paying attention to your negative reactions, try flipping your grievances into gratitude. Ask yourself if there’s something, anything, that you could be grateful for in a situation. For example, instead of complaining about being caught in a traffic jam, be happy that you weren’t in the fender bender that caused the delay!

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

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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.

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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.

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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.

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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.

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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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