Spiritual Practices to Bring Softness & Clarity

Spiritual Practices to Bring Softness & Clarity

Wonders Wellness | MeditateThese are turbulent times and I'm feeling called to bring forward some specific spiritual practices to bring illumination, softening, grounding and clarity for women.


I am noticing that many women are feeling tossed about in an ocean of overwhelm.  There are forces surfacing that are pushing women to take action, calling women to stand up and speak out and there is understandable outrage in our society. With the outcries of #metoo, and #timesup women have been breaking through long-held patriarchal systems  and now many are feeling fatigued and disheartened because the battle is real and draining.

There have been more weather related natural disasters in the past year than any of us have ever witnessed in such short time which have taken lives and un-hinged entire communities. Violence and threats of nuclear war have created levels of anticipatory stress beyond measure.

We gather in online spaces to share, learn, escape, connect. And while social media offers an abundance of support, resources, connection with others and vast information, these online spaces can also open portals of conflict and disappointment that can lead us further into stress, confusion, and exhaustion. The rapid waves of "breaking news" and the angry debates that break out as a result on social media can take it's toll on our sense of resolve.

I believe people are longing for something to help them feel anchored to solid ground while also receiving soft support and clarity.

In my 25 years of spiritual learning and teaching others, I have gathered specific spiritual practices which have assisted me in my own process of rising above the fray and aligning with my truest Self and this has brought me great solace.

I share these spiritual practices with my private clients and now I want to share them more widely. It's a time of returning to softness for there is great strength in our softness. The soft flow of the water in the stream is what rounds the rough edges of rocks and carves canyons. It is the softness of a beam of sunlight flowing in a window where a cat is drawn to lie and bask. It is the softness of loving touch or the whisper of soft song in a baby's ear that soothes.

Spiritual practice takes many forms. There are countless ways you can dig in to connect to your inner Self in order to heal, integrate and expand.


This ancient Hawaiian practice is one I first trained in with the great Kahuna Haleakala in 1999.  Recently the practice has been simplified within more mainstream spiritual circles to the point of being watered down, losing the power of the practice.  I am bringing forth the depth and richness of this teaching to people now because it is one that powerfully clears the heavy energies. It is a practice for those willing to step out of blame and take on the responsibility for the pain and suffering in the world.

Ho'oponopono translates to mean "moving from darkness into light." 

The intent of this practice is to see the unity of all of Nature including humanity, the animal and plant kingdoms and all the lineage that came before, clearing the negativity that clouds and blocks our ability to experience that unity. It is a deep practice of forgiveness and personal responsibility.

It is not enough to only repeat the four phrases below. It is essential to feel the deep essence of this practice, to envision the clearing, to do your own inner work of caring for your own inner child and so much more. But, to begin with you can take these four phrases below and silently repeat them in your own mind and heart whenever you witness pain and suffering of any kind.

I am sorry.

Please forgive me.

I love you.

I thank you.

Metta: Loving-Kindness 

Metta is an intentional concentration practice. It brings a vast opening and purification to of the field of intention. This opening can then take whatever seated meditation practice  we may have to a whole new level. and enrich all the areas of our relationships and life. Through Metta, you can experience the palpable power of the energy of love and kindness.coaching

With all the turbulence in our society, there is no better time to practice Metta, directing loving-kindness to yourself and others. Through the principles of compassion and loving-kindness practice we open our heart and direct our loving-kindness to self, others and ultimately to those people and situations that are most difficult.

Here are some simple steps to practicing Metta:

Find a comfortable seat and close your eyes. Take a moment to feel the surface on which you are sitting and your breath as it naturally enters and exits your body.

Bring into your mind a person whom you want to send loving-kindness. Soften the space in your mind around your image of that person. Repeat the following phrases in your mind directing these toward that person:

May you be safe and protected.

May you be healthy and strong.

May you be at peace.

Next turn that same loving-kindness toward yourself.

May I be safe and protected.

May I be healthy and strong.

May I be at peace.

Gently open your eyes and allow that same loving-kindness to extend to everything and everyone you see around you and throughout your day everywhere you go.

Bhakti: Devotion, Rituals & Offering

In most all religious practices there is an altar and some form of offering. It is a practice observed in most every culture throughout humanity. Bhakti  is a Sanskrit word which translates in English to mean devotion. 

It is the reverence and devotion we bring to any spiritual practice which brings the practice to life.

Without devotion, we are only going through meaningless motions.

There are many ways to create a sacred space in your home where you can practice daily devotional ritual.

If there is a particular Being with whom you feel connection (i.e. Jesus Christ, Mother Mary, Buddha, Kuan Yin, Ganesha, Shiva) you can call upon that Being to bless your sacred space and perhaps have an image or a figure representing that Being on a special table or shelf along with a  candle.

One ritual is to bring an offering of water, tea, candy or incense to the altar with a lot of devotion. Light the candle and make your offering with a bow of reverence and respect to the essence of what you hold sacred in your heart,  Then sit in meditation before the altar, holding that love and respect  you feel, that connection in your mind and heart. It's the most wonderful way to begin your day, setting the tone for all your experiences in softness.

Arise and Align: a 6 Week Spiritual Practice Course

Beginning April 1 I will be leading a 6 week course teaching in-depth study of spiritual practices to soften, clarify & lighten the load women are carrying for a small love offering of $21.

During the 6 weeks we will gather in a private Facebook group where I will offer videos, handouts and discussion threads around the following agenda:

This is a sacred circle for women who wish to gather, learn and experience the emotional safety of spiritual community while soaking up the love and grace of these teachings.


Week 1: Teachings about and from the Wisdom of the Kuan Yin, Bodhisattva of Compassion


Week 2: Teachings from the ancient practice of Ho'oponopono: Learning deep forgiveness, transmutation of negative energies and personal responsibility for unifying and healing our planet.

Week 3: Teachings of Buddhist Non-Attachment and Compassion, Metta: Loving Kindness and more

Week 4: Teachings about and from the playful energy and entity dear Ganesha

Week 5: Teachings about the importance of Devotion, Simplicity, Consistency and Ritual in Spiritual Practice

Week 6: Exploring the Light Language and bringing the Gentle Spiritual Teachings together into one integrated practice and path

Please come!

Click Here to JOIN ME for 6 WEEKS

of the Softer Spiritual TEACHINGS 

Menopause Symptom Relief

Menopause Symptom Relief

Menopause symptom relief is key to quality of life for women in midlife.

When I was hit with sudden, full-blown menopause symptoms following a medically necessary full hysterectomy at age 44, I had to figure out some solutions.  I was too young to be dealing with these symptoms.

I found a wonderful functional medicine doctor who ran all kinds of tests and helped me realize the natural means to providing menopause symptom relief. Here are the things I have discovered:

Clean up your diet

  • Eating organic dark leafy greens every day
  • If you're a meat-eater, only buy and consume hormone-free, humanely-raised, organic meats and eggs.
  •  Give up white foods (sugar, potatoes, refined grains)
  • Lean toward small portions of unique whole grains (spelt, millet, amaranth) rather than wheat and rice
  • Try quinoa a few times/ week - it's actually a seed not a grain and is high in protein
  • Incorporate juicing vegetables a few times each week

Kick the coffee habit

  • Caffeine is found to contribute to hot flashes and irritability as well as mood swings. Do yourself a favor and make friends with the herbal tea menu and say adios to coffee.

Step away from the wine and whiskey

  • Medical research shows that alcohol consumption messes with our hormones and affects calcium absorption and may contribute to osteoporosis
  • Research also indicates that alcohol consumption contributes to hot flashes

Create a sleep-time routine

  • Stop eating 3 hours before bed time
  • Turn off all electronics one hour before bed
  • Create a very dark and cool environment where you sleep
  • Wear cool, loose cotton nightgown and invest in some cool, cotton sheets

Saddle up to some supplements

  • Seek a functional medicine doctor who can run tests to see where your vitamin and hormone levels are which can then lead to specific recommendations for natural supplements.
  • Talk with your doctor about B-vitamin supplements. A lot of times this can help with symptoms depending on where your levels are.
  • Omega 3 essential fatty acids have been shown to help with symptoms. You can increase your salmon consumption and you can supplement with good clean fish oil sourced from purest, cleanest fish.
  • Seek out non-estrogenic herb supplements. You may want to stay away from soy as it's been found to have complications for some women

Learn to relax


RAIN Mindfulness Technique

RAIN Mindfulness Technique

RAIN mindfulness

The RAIN mindfulness technique is one I have adapted from other versions and utilize with my therapy clients, my mentoring clients and my meditation students to help them with a practical way of dealing with intense interactions and situations.

So, let's take a look at how I identify the steps in the RAIN technique.


R = Recognize. Recognize the challenge or difficulty that is present.

A = Accept and Allow. This is the opposite of our typical reaction which is to resist the challenge or difficulty. Here we have recognized we have a difficult challenge here and we accept that it is right here in front of us.

I = Inquire and Investigate. Seek clarification and gather information rather than jumping to conclusions or making assumptions.

N = Neutral. Rather than fighting, resisting or fleeing the scene, you shift into neutral gear which is more easily achieved after completing the first three steps of the RAIN process.

I appreciate the acronym RAIN for this practice because there is an element of knowing and accepting that it will rain some days in life.

Sometimes the rain is a soothing, welcomed nourishing experience and sometimes it comes with a storm that can even be destructive.

Overall, when it rains our outdoor activities and plans may be necessarily altered and yet we find way to make the needed adjustments.

The RAIN mindfulness technique practice is incredibly valuable during times of turbulence whether in personal relationships or political unrest. Rather than reacting and contributing to polarization, this technique can help carve out a space for you to give consideration with use discernment as to how your most centered self wishes to respond.

The RAIN technique does not preclude action. Rather, this technique is a way of lining up your wise mind, your feeling heart and the spirit of your highest self in order to take action in the most effective way without causing harm to yourself or others.

To learn more about mindfulness and seated meditation view my tutorial video here.

The Art and Science of Meditation

The Art and Science of Meditation




 What is Meditation?


The word “meditation” means a lot of things to different things to people.

There are “guided meditations” where a teacher or a guide provides either a live or recorded verbal sequence of visualizations to help your mind and body align and go to a state of focused relaxation.

For some, the word “meditation” means to contemplate, to consider a concept, idea or issue with mental focus.

Meditation, as I understand it and practice it, is a bit different than these definitions. For me we can observe meditation through seated practice, walking practice and moving practice. For these purposes, I want to introduce you to the art and practice of “seated meditation.”

Seated Meditation


“Seated meditation” is an art and a practice. An art because it is an experience, a process and an expression of who we truly are in any given moment without prescribed, exact, predictable outcome. A practice because it is an act we must choose to engage in regularly in order to realize the benefits.

Seated meditation is the practice of coming to a comfortable seat with spine erect and willingness to just sit and be with your whole self.

Seated meditation is a practice of allowing what is to just be without action.

Seated meditation is an opportunity to cultivate our relationship with what I call “the gentle observer.”

The “gentle observer” is an aspect of Self that is able to notice without judgment and without action. I find that most humans have little if any connection with and awareness of this part of themselves; therefore, it requires a dedicated practice to cultivate this “gentle observer.”

“Mindfulness practice” is when we choose to notice, to pay attention without jumping to action or judgment.

We bring mindfulness practice into seated meditation in order to practice, to cultivate, to nurture, to expand the aspect of Self I refer to as “the gentle observe.” This is the part of us that can simply BE. This is where we find peace.

Now, let’s be clear… We don’t start sitting in meditation and instantly experience peace… Nor is there always peace in meditation even after years of practice.

There is a process and a practice that must be observed.

In the process of cultivating this “gentle observer” and the subsequent experience of peace, we encounter all the not-so-gentle aspects of Self and the non-peaceful feelings and experiences we have in the body, mind and heart.

Seated meditation is the ideal place to practice observing these not-so-gentle, non-peaceful sensations, thoughts and feelings. By observing, by increasing our awareness without action, reaction or judgment, eventually these not-so-gentle, non-peaceful experiences begin to fall away and we are left with a delicious state of BEING with what is… This is peace.

Once we experience this sense of peace, it is like a glorious glimpse… in Japanese this is called “satori.” We experience it but do not cling to it. We do not expect it or chase after it the next time we sit.  If we anticipate it, expect it or chase it the experience will surely elude us.

Instructions on Seated Meditation

In the beginning of your practice, it is important to find a certain time and place in your life that is quiet and without interruption. Early morning and just before bed at night are ideal times.

Designate a specific place in your home as your meditation area.

Some people like to set up a little table of dedication to their practice to create a sense of sacred space with a candle, maybe an item that has special meaning to you and your own personal spiritual beliefs just as a reminder that meditation is your special sacred time with your own Self. This is not necessary, however.

In the beginning, bring a timer with a gentle chime. Turn off all other sound and vibration on your device and set a timer for ten minutes. This will help you to allow the timer to “mind the time” rather than your mind worrying about how much time has gone by. Ten minutes per sitting will be enough in the beginning.

Once you have practiced daily for 2 weeks increase the time to 20 minutes.

Eventually you will no longer need a timer because as your connection to your inner Self and your inner Knowing grows stronger you will intuitively know when your meditation has ended.

Sit on a firm cushion under your tail-bone in a comfortable cross legged position OR kneel with several cushions under you like a high saddle OR you can sit on a couch, bench or chair.

Just find a way to sit comfortably with the spine straight and do not allow the back of your head to lean against anything.

You can begin by resting the backs of your hands on your legs/knees with palms softly open in a gesture of receptivity and willingness to receive whatever your meditation practice has to bring you.

Some people like to observe a bow of respect by bringing palms together, aligning thumbs at the forehead or the heart and bowing forward in the tradition of the East – a way of saying to your own Self and what you believe in spiritually, “I am here, I respect, I enter this practice with reverence for all of Nature within me and outside of me.” (if you have a particular religion you observe you can include here what you believe in, i.e. Jesus, God, Allah, Divine, Kuan Yin, Saints, etc.) This is not necessary, however.

In this practice, I recommend you close your eyes in order to bring all the mind’s focus inward.

As soon as you close your eyes it is as if you have entered a new room and for many they immediately become aware of discomfort.

The body may be uncomfortable.

The mind may seem to race about.

You may have feelings or thoughts of urgency to get up and stop doing this.

You may have feelings and thoughts of judgment about what this is all about, how boring it is or how you just “can’t do this.”

I encourage you to sit THROUGH those feelings and thoughts. Notice them but do not allow them to hook you and pull you away.

Instead, gently redirect your noticing mind to how the breath flows in and out of your body so automatically.

Choose to be fascinated with the flow of your own breath. Watch it. Notice it. Focus your mind on the flow of your breath. Feel the sensations in your body as the breath comes in and out. Allow the natural breath to be your anchor, your home-base, your touch-stone in your meditation practice.

Each time your mind drifts away and you notice it has drifted, feel encouraged because as soon as you notice you have drifted away you have returned to the present moment. At this point, gently redirect your mind back to focusing on the flow of your natural breath here and now in your body.

You may find your mind drifts 1000 times. It is not how many times you drift away that matters, however. It is the returning to the present moment 1000 times that helps you to grow your connection to your inner Self and cultivate the gentle observer.

What Science Says about Meditation

  1. Meditation boosts immune function.
  2. Meditation is effective in addressing anxiety.
  3. Meditation helps with inflammation in the body.
  4. Meditation helps reduce and manage pain.
  5. Meditation increases your ability to feel compassion.
  6. Meditation helps heal depression.
  7. Meditation helps reduce and manage stress.
  8. Meditation brings healing levels of awareness to emotion and physical body.
  9. Meditation helps increase ability to focus and attend (good for ADHD)
  10. Meditation improves your thinking and memory abilities.
  11. Meditation helps increase and improve ability to regulate emotion.

Neuroscientists have discovered, through various technologically advanced means of assessment, that meditation stimulates increased activity in several parts of the left prefrontal cortex. This is the part of the brain associated with desirable emotions, such as happiness, enthusiasm, joy and self-control.

Interestingly, these same studies demonstrated a decreased level of activity in the parts of the brain related to undesirable emotions, such as depression, selfishness and a lack of happiness or satisfaction.(http://www.pnas.org/content/101/46/16369.full)

Meditation also produces a calming effect in the amygdala, that walnut sized part of the brain that acts as an alarm and trigger for fear and anger.

Meditation and mindfulness techniques are used by an expansive variety of people now that Science has proven its benefits. Corporate leaders are meditating and encouraging employees to meditate now. Medical professionals are more and more embracing meditation as a practice recommended for their patients. Many schools are beginning to encourage children to meditate. There are meditation classes taught in prisons now. Athletes often meditate to help with their sports.

The US military has been offering mindfulness training to personnel returning from duty in Iraq and Afghanistan, in order to help them cope with Post Traumatic Stress Disorder and the psychological after-effects of combat.

Now… it’s your turn….

So, now that you’ve read about this and perhaps watched my video, I encourage you to dedicate time and space in your life every day to begin your own practice of seated meditation.  Allow this to be your quiet, sacred time.

After you practice for a while and get beyond the initial bothers of “the monkey mind” you may find that during your meditation practice you experience emotion or even spontaneous movement in/with the body. If this happens, just feel it, allow it to be there and keep focusing on your breath. Do not give in to the curiousity that will arise. It is simply another level of awareness, acceptance and allowing. This will produce healing for your body, mind and heart.

If you need further support or instruction, please contact me personally.

Mindfully yours,

Lynn Louise Wonders







54 Ways to LOVE YourSELF!

54 Ways to LOVE YourSELF!

In order to feel fulfilled and content in your life a regular practice of self love and care must be in place. In order to be able to love and serve others, we must first love and care for ourselves.

self care tipsHere are 54 self care tips

  1. 1. Write "lunch break" on your calendar and take them.
  2. 2. Eat slowly. Chew and really taste your food. Don't eat on the run. Sit down and savor
  3. Take time between appointments to close your eyes and take 4 slow cycles of deep, full breaths.
  4. Upon waking in the morning, get up slowly, put your feet on the floor and take a few minutes to sit and be with the new day and your breath before jumping up.
  5. Drink 8 ounces  of water each hour of your work day.
  6. Drink 8 ounces of warm lemon water upon waking each morning. It will help with digestion.
  7. Walk briskly for 15 minutes every day. Swing your arms. Look up at the sky and the tree-tops.
  8. Practice some gentle, simple yoga postures and stretches throughout the day. Take an intro yoga class.
  9.  Avoid processed or "fast" food. Eat whole foods.
  10. Buy local and organic. Eat seasonally.
  11. Skip sugar and white flour.
  12. Consider giving up cocktail hour.  If moderation is possible, no problem but be honest with yourself...
  13. Learn to say no. Take a moment to ask yourself if you really have the time and energy to do what you are being asked to do.
  14. Use that gym membership you have. Try a new class, go for a swim, join a basketball league.
  15. Take your shoes off and walk in the grass. Feel the earth beneath your feet.
  16. Find ways to laugh. Comedy radio or tv. Hang out with funny people. Seek the humor in all things.
  17. Build in slow down time so you can move from activity to activity or issue to issue with pauses in between.
  18. Keep a gratitude journal. At the end of each day reflect on what small or large parts of your life you can feel grateful.
  19. Snuggle with a furry baby. Animals help open our hearts. Take time to nurture and care for a pet or volunteer at the Humane Society. Loving an animal will open YOUR heart.
  20. Clean out a closet, a cabinet or a drawer each week. You'll feel lighter.
  21. Plant flowers  near your door and notice them with a smile everytime you leave or come home.
  22. Plant an herb garden in your kitchen window. Cook with fresh herbs.
  23. Find out how to use essential oils in everyday life. Aromatherapy is good for mood and a natural replacement for many of the toxic cleaning products.
  24. Take care of your skin naturally with castile soap, baking soda, witch hazel and coconut oil. Save money and nurture your skin naturally.
  25. Set firm and loving boundaries with others. Respect your own time, space and emotions. Don't let others run all over you.
  26. Clean out the fridge monthly. Get rid of expired items and wash down the surfaces.
  27. Connect with people you care about. Reach out to people you haven't spoken to in a while and tell them how much you appreciate them. Loving others is a way of loving yourself.
  28. Keep indoor plants throughout your house and office and nurture them. In turn they will clean the air you breathe.
  29. Floss daily. So important but often neglected, this task will prevent painful, expensive dental issues down the road. Love your gums.
  30. When you hear someone speaking degrading, derogatory or deprecating things about others, stand up by pointing out the positive and the beauty. Shining light where there is darkness will expand your spirit.
  31. Learn to meditate and meditate daily. Just 10 minutes each day over the course of a year will transform you in wonderful ways.
  32. Listen to the audio version of the book Wherever You Go There You Are for free by Jon Kabbat-Zinn and do the little exercises after each chapter. It will change your life for the better.
  33. Have a good cry. Breathe into the sadness and breathe out the tension.
  34. Feel your angry feelings while walking briskly. Swing your arms. The bilateral stimulation of the body and brain helps even out the emotions in a healthy way.
  35. Go to counseling. Counseling is a place to process what you are unclear about and feel supported and often guided when you're lost.
  36. Connect with a spiritual practice. Regardless of religion or tradition, go within and connect to what you believe in.
  37. Give away clothing and items you no longer wear or use to a local shelter or charity. It will help you lighten your material load and provide for someone in need.
  38. Hire a life/wellness coach to help you get clear on specific goals, learn some new tools and skills and create accountability for yourself.
  39. Play with little children. Rediscover your inner child.
  40. Paint a room in your house or office. Bring in some color.
  41. Keep fresh-cut flowers in your space. It will remind you to appreciate the beauty and the delicacy of life now.
  42. Light a candle. It is a ritual that signifies a beginning, an opening, a special and/or sacred moment.
  43. Write love letters by hand to all the people you love.
  44. Write down your personal memoirs. Recount  childhood memories honoring your past.
  45. Leave "white space" on your calendar for unprogrammed, unplanned, spontaneous experiences.
  46. Make pottery, paint on canvas, sketch, crochet... it's meditative and good for the soul to create...
  47. Go for walks in nature often. Connect with the trees, mountains, beach...
  48. Smile at yourself when you pass a mirror.
  49. Lie down in the grass and watch the clouds.
  50. Play soothing music in your car, office and home.
  51. Use soft lamplight and forgo flourescents.
  52. Hug 3 people every day. Feel the connection.
  53. Compliment yourself in your own mind as often as possible.
  54. Know that you are MORE than enough just the way you are.


Simple Success: A Simple Life Project

Simple Success: A Simple Life Project

simple successI recently had the honor of participating in a round-table discussion with Jack Canfield, author of The Success Principles along with 9 other women who own and run successful businesses as coaches and mentors. We had discussion around how to define success. With the help of Mr. Canfield, we determined that success is defined as a sense of fulfillment in living out our life's purpose.

Too often we equate success with winning. Winning most often connotes competition. I'm here to shake that up and point us back to this concept of fulfillment and living your purpose for being here on this planet.

Simple success is achieved when we feel fulfilled. When we are in alignment with our ultimate goal.

Part of the work we did with Jack Canfield was to work through a 4 step process of identifying what our life's purpose is. Let's walk through it now.

  1. Identify two qualities that are of value to you and others that you naturally bring to your life and work. For me I chose intuition and attentiveness.
  2. Next name two actions (ending in "ing") you love to do that express the above two word. Mine were listening and teaching.
  3. Now, consider if the world were working perfectly what would it be like? How would people be interacting? Write two phrases or sentences. Mine was, People will get along harmoniously and will harmonize with nature. 
  4. Plug in the above 3 into the following statement formula:

My life's purpose is to use my ___________ and my ________________ to __________ and to ____________ in order to _______________________.

For example, here is mine: My life's purpose is to use my intuition and attentiveness through listening and teaching others in order to help people experience harmony with self, others and all of nature.

Once you've identified what your life's purpose is you can begin to achieve simple success because you now are very clear as to what your ultimate goal is for your time here on Earth. Simple success can be experienced on a daily basis when the choices you make in your business and relationships are in line with your life's purpose because you will have a sense of fulfillment.

Success in terms of earning money or achieving awards is an off-shoot that naturally often follows when you are in alignment with fulfilling your life's purpose. We must first be very clear about who we are at essence and what we bring to this life. Then, every day we can consciously make choices that align with that.

“Follow your bliss. If you do follow your bliss, you put yourself on a kind of track that has been there all the while waiting for you, and the life you ought to be living is the one you are living. When you can see that, you begin to meet people who are in the field of your bliss, and they open the doors to you. I say, follow your bliss and don't be afraid, and doors will open where you didn't know they were going to be. If you follow your bliss, doors will open for you that wouldn't have opened for anyone else.”

― Joseph Campbell

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