Podcasts about 21day

Show NotesThis week, Fiona tries her hand at building her very own setting prompt by prompt, using Angeline Trevena's ‘30 Days of Worldbuilding: An Author's Step-by-Step Guide to Building Fictional Worlds'.Overwhelmed by creating fantasy worlds? Lost in your world? Unsure where to go next?30 Days of Worldbuilding breaks the task into manageable chunks. By following 30 creative prompts, this book will guide you from idea, to full world.You can find out more information and grab your own copy of Angeline Trevena's ‘30 Days of Worldbuilding' and other guides on the Step By Step Worldbuilding Website.TimestampsIntro: 00:00:08Recap: 00:01:18Oneshot starts/Day 26: 00:18:21Day 27: 00:25:44Day 28: 00:32:42Day 29: 00:41:27Day 30: 00:47:38Wrap Up: 00:52:16Outro & Credits: 00:57:27CreditsThe 'What Am I Rolling?' podcast was created, recorded, and edited by Fiona Howat.The WAIR logo was created by Fiona Howat.This episode's players is Fiona Howat.This episode's RPG is Angeline Trevena's ‘30 Days of Worldbuilding: An Author's Step-by-Step Guide to Building Fictional Worlds'. You can find out more information and grab your own copy of Angeline Trevena's ‘30 Days of Worldbuilding' and other guides on the Step By Step Worldbuilding Website.The theme music was '8-bit march' by Twin Musicom (twinmusicom.org), licensed under a Creative Commons 4.0 License.Additional music in this episode:'Humble Proofreading' by pATCHES'I Need to Start Writing Things Down' by Chris Zabriskie, licensed under a

In this episode of the Balancing Chaos podcast, Kelley welcomes Dr. Stephen Cabral, an experienced naturopath, Ayurvedic, and functional medicine practitioner. Stephen Cabral developed his passion for health & wellness after going through severe health complications at the age of 17. He saw over 50 different doctors, tried over 100 different treatment protocols, but still saw no hope of recovery. It wasn't until he met an “alternative” health doctor who explained to him how he got here and how he could become well again, that he began his recovery process. It was at this young age that he knew his life would be dedicated to helping others rebalance their bodies and renew their health.  Dr. Cabral is the founder, creator and teacher of the Integrative Health Practitioner Institute. He is extremely passionate about sharing his wisdom and knowledge with the world so that he can help people to heal at a root cause level.Today Kelley and Dr. Cabral discusse the impact of stress on disease and emphasizes its role as the number one causal factor. He introduces the "distress protocol" which includes diet, exercise, stress reduction, toxin removal, rest, emotional balance, science-backed supplements, and a success mindset. Dr. Cabral explains how genetics and the environment contribute to disease, but it is the triggering event of stress that leads to diagnosis. Together they break down how stress can impact the thyroid and other hormones, understanding different methods of testing and why getting to the root cause is so important for healing, and together they review Kelley's results of her lab testing. Tune in for a wealth of knowledge on cultivating a harmonious and healthful lifestyle.To connect with Dr. Stephen Cabral, click HERETo connect with Kelley, click HERETo get 20% off Kelley's Health and Hormones Course + a FREE Lab Review click HERE and use code BALANCINGCHAOS20To get 10% off Kelley's WBK method app with your annual membership, click HERE and use code BALANCINGCHAOS

This True Crime Case Video covers the key points from the second 2 weeks of Lucy Letby's Trial.Lucy Letby is a UK nurse that is on trial for 7 counts of murdering babies, and 10 counts of Attempted Murder. She had pleaded not guilty.During the second 2 weeks of the Letby case the court heard from heard from witnesses and medical experts, regarding Child C's death--------------DISCLAIMERThis is a real on going True Crime case, so it's important that if you share or comment you do so with the appropriate sensitivity. If you like my content please subscribe. - Click here - https://youtube.com/allimsayingis?sub_confirmation=1 All I'm Saying Is, is now in lots of places, Instagram, Twitter, TikTok and wherever you listen to your podcasts. For a full list please visit my Linktree: https://linktr.ee/itsallimsaying ------ CHAPTERSIntro - 00:00Day 12 - 00:26Day 13 - 02:21Day 14 - 07:37Day 15 - 09:59Day 16 - 11:28Day 17 - 13:24#Truecrime #LucyLetby #OngoingTrueCrimeCase ........The reason my True Crime cases go into such detail is because i take them seriously.I see myself as an "Investigative journalist", although I don't like the term when referring to myself, it does very much explain what i do.However I only ever use Information and Images that are already in the public domain.I try my best at all times to be respectful and unbiased. With only good intentions.If you are close to a Case/Crime that i cover and you want me to remove it from my youtube/Podcast. That being a close relative. Then feel free to contact me at millvape49@gmail.com . However please be aware, I am not obligated to do so.................---Sources.Support the show

Hisui. The quiet, unassuming maid. She's been waiting for her chance for so long. And now, it's finally her turn. Romantic lead, and center of attention. No one can take the spotlight away from her this time. And, I'm sure that no maids were harmed in the making of this route, right?Right?Also, we have a guest this episode, our first ever! Waypoint community member and renowned Touhouist, Peregrin! They'll be hanging out for the Hisui route to appreciate maids and unpack the incredible amount of baggage this route brings with it.Next episode will cover days 7 to the end of the Hisui route. That's right! To make up for last time we managed to cram a whole route into two episodes. Brace yourself, cuz the latter half of this route's a doozy.Section Timestamps:Prologue - 10:56Day 1: Inversion Impulse I - 19:07Day 2: Inversion Impulse II - 1:03:12Day 3: Inversion Impulse III - 1:40:18Day 4: Cradle Garden - 2:04:21Day 5: Killer I - 2:51:34Day 6: Killer II - 3:22:26Day 7: Shikiller (Fake day, it's a bad end) - 3:50:30Day 6: Killer II (cont.) - 3:56:54Outro - 4:21:37Featuring co-hosts Benn Ends (@bennends) and fen (@fenic_fox), and guest starring Peregrin (@TerrificBRoth)Content warnings for discussions of: Violence, gore, child abuse, sexual assault, careless handling of depictions of mental health, incest, sex scenes involving underage characters, misogyny, death, and suicide.Cover art by Benn Ends, Intro music by Benn Ends, Interlude music and outro music taken from Tsukihime.

These clips originally aired on the RadioACTive Summer Break for June 28, 2021. More show notes at krcl.org/blog/radioactive-sum…-break-june-28-2021/

Luke Scott and Elliott Harlin-Bethell discuss the benefits of fasting.Elliott is a Mind, Body, Soul and Spirit coach. He guides people on Powerful Fasting Experiences and Retreats including Meditation, Breathwork and other Holistic Therapies.You can find out more about Elliott on his YouTube channel here: https://www.youtube.com/channel/UCZJiFgv0Yg7x_8VkRHyRzqQMore info on Luke: https://lukescottofficial.comTune into KindaSound Sundays: https://KindaSound.org

On Season 1 Episode 9 of Dialégomai: The PĒØPŁËŠ Conversation, hosts Travis and Kyra Gold talk about Holy Week. In this conversation, they give a biblical overview of Holy Week, the last week of Jesus' earthly ministry before His resurrection. Taking pauses in Scripture for each day, Palm Sunday through Silent Saturday, to encourage daily meditation of His Word throughout the week to spur us on as we prepare our hearts to worship and praise Him and His victory over death on Resurrection Sunday.Prayerfully and biblically highlighting key moments that happen during this week, they also ask questions for personal reflection to aid in your study of the Scripture surrounding Holy Week with a heart that through this, the Lord might bring fresh revelation and illumination as to the significance of this week and help us, by the power and work of His Spirit, rediscover the beauty and awe-provoking intricacies of this week roughly 2000 years ago.In this episode, they briefly explain the prophetic importance of Palm Sunday, give introductory insight into Jesus' holy anger in flipping tables in the temple courts on Monday, share how on Tuesday, when Jesus' authority is questioned by the Pharisees, His response to them exposes their hypocrisy. Continuing in the week, they talk about Jesus' stillness on Wednesday at the house of Simon the Leper, receiving an expensive perfume preparation while His betrayal is finalized with payment. In honor of Maundy Thursday, they discuss the significance of the Last Supper at Passover before Jesus is arrested. Arriving at Good Friday, they expound some painful details of His death to magnify the awe-provoking, undeserved price that He paid. And lastly, on the eve of His resurrection, in the silence of Saturday, they share the irony of the hypocrisy of the Pharisees who feared Jesus would resurrect and asked Pilate to seal and guard the tomb to ensure He remains there. They end on a note of biblical encouragement to be planted in your local church for the celebration of Resurrection Sunday, as there is nothing like coming together in His Name as the living, breathing Body of Christ, He died to create. Celebrating the resurrection of our Lord and Savior, Jesus Christ, worshipping Him for His ultimate victory over death and His rescue of us. Time Markers for daily reflection:Day 1 | Palm Sunday - 4:38Day 2 | Monday - 10:20Day 3 | Tuesday - 14:21Day 4 | Wednesday - 25:03Day 5 | Maundy Thursday -29:16Day 6 | Good Friday - 35:05Day 7 | Saturday - 42:51If you feel led to support this podcast, we humbly invite you to check us out at buymeacoffee.com/dialegomai For accessibility information, Q&A submissions or to get in touch, please email dialegomai@forthepeopleschurch.org For more information about For The PĒØPŁËŠ Church, please visit forthepeopleschurch.org! Instagram: @dialegomai @forthepeopleschurch @travisandkyra Support the show (https://www.buymeacoffee.com/dialegomai)

Raised to Deliver Podcast // Episode 33 // 40 Day FastPodcast Notes Moses, Elijah and Jesus all fasted.After Jesus fast, “Then the devil left Him, and behold, angels came and ministered to Him.” (Matthew 4:11)Benefits: the devil left Him, angels came to minister, He returned in the power of the Holy Spirit (not just in gifts).The 40 day fast is not me accomplishing my goal but allowing God to accomplish His goal in me. I don’t want my work for God outgrow God’s work in me. Subscribe to “Raised to Deliver” Podcast on all platforms https://bit.ly/2NvGE8iSign up for weekly podcast updates: https://bit.ly/39Wx3yV______If you enjoyed this episode, rate it and review it!

The death of King Saul, David is installed as King over Israel, deceit leads to death, and David decision causes a stumble and he'll spends the rest of his days recovering from it.Week Nine Reading PlanDay 49 1 Samuel 18 - 21Day 50 1 Samuel 22 - 27Day 51 1 Samuel 8 - 2 Samuel 2Day 52 2 Samuel 3 - 8Day 53 2 Samuel 9 - 14Day 54 2 Samuel 15 - 19

This week, Fiona is playing ‘The Wretched’, a solo journaling RPG played with a deck of cards, a tumbling block tower, and a microphone.Written by Chris Bissette and published by Loot the Room, ‘The Wretched’ is a game about human resilience in the face of overwhelming odds and almost certain death. It is a game about isolation, fear, and perseverance.You can find out more about The Wretched and buy other Loot the Room games on their website.Timestamps:Content Note: 00:00:00Intro: 00:00:47The Wretched Set Up overview: 00:03:58Day 1 Audio Log: 00:06:09Gameplay overview - Phase 1: Tasks: 00:07:07Day 2: 00:09:26Gameplay overview - Phase 2: Log: 00:13:19Day 2 Audio Log: 00:13:39Day 3: 00:15:53Day 3 Audio Log: 00:21:10Day 4: 00:24:13Day 4 Audio Log: 00:33:27Day 5: 00:37:21Day 5 Audio Log: 00:40:30Day 6: 00:42:09Day 6 Audio Log: 00:47:08Day 7: 00:49:37Day 7 Audio Log: 00:51:25Day 8: 00:52:39Day 8 Audio Log: 00:57:53Day 9: 01:00:41Day 9 Audio Log: 01:02:42Day 10: 01:04:27Day 10 Audio Log: 01:13:21Day 11: 01:15:37Day 11 Audio Log: 01:21:24Day 12: 01:24:05Day 12 Audio Log: 01:29:54Day 13: 01:31:47Outro and credits: 01:34:34CreditsThe 'What Am I Rolling?' podcast was created, recorded, and edited by Fiona Howat.The WAIR logo was created by Fiona Howat.This episode’s player was Fiona Howat.This episode’s RPG one-shot was ‘The Wretched’, a solo journaling RPG written by Chris Bissette and published by Loot the Room. You can find out more about The Wretched and buy other Loot the Room games on their website.The theme music was '8-bit march' by Twin Musicom (twinmusicom.org), licensed under a Creative Commons 4.0 License.The additional music in this episode was ‘No.8 Requiem’ by Esther Abrami and ‘The Quiet Aftermath’ by Sir Cubworth.Additional sound effect: ‘Answering Machine Beep Sound’ by Mike Koenig licensed under a Creative Commons 3.0 License.If you want to find out more about the podcast, check out the 'What Am I Rolling?' podcast website: www.WAIRpodcast.com.Fancy getting in touch? Email the podcast at whatamIrollingpodcast[@]gmail.com.Follow the podcast on Twitter and Instagram (@WAIR_Podcast) for the latest news on episodes.#AdventurersNeedNotApply

Hey girl, hey! It's time, we're doing it -- and you can too. We're "Faithing it." through the entire Bible in 180 Days... Here's to week one! This episode is a summary of all 36 chapters from our first week of reading. Use the link below to purchase the journal we've created for this Bible Study.Grab your Bible Reading Journal hereWeek One Reading PlanDay 1 Genesis 1 - 7Day 2 Genesis 8 - 14Day 3 Genesis 15 - 21Day 4 Genesis 22 - 25Day 5 Genesis 26 - 30Day 6 Genesis 31 - 36

Kornelia Stephanie is a Spiritual Teacher and Business Success Coach helping people reclaim their personal power so that they can become the authority in all areas of their lives. She teaches people how to heal their lives using the power of emotions, loving the self whole, and how to integrate practical spirituality into their daily lives. She helps people become emotionally healthy with great results.  People experience huge, profound shifts leaving the past behind, moving forward, navigating the new energies with passion purpose and confidence. In this episode, Kornelia shares how she healed her core emotional wounds in order to bring about full health in her body.  In her book, Peace: The flip Side to Anger, Kornelia details her journey of how she found Peace and how to use the emotion of anger as a fuel to bring about positivity rather than negativity and disease.  Kornelia is also offering her 21-Day Peace Challenge to our listeners, a full 21 days of no negative self-talk.  In order to get this offer please email radio@korneliastephanie.com and she will send you access.  You can also hear more from Kornelia on her varied Podcasts, and Radio shows.

A 21 day challenge created to help you cultivate an attitude of gratitude and a heart of thanksgiving.

A 21 day challenge created to help you cultivate an attitude of gratitude and a heart of thanksgiving.

A 21 day challenge created to help you cultivate an attitude of gratitude and a heart of thanksgiving.

A 21 day challenge created to help you cultivate an attitude of gratitude and a heart of thanksgiving.

A 21 day challenge created to help you cultivate an attitude of gratitude and a heart of thanksgiving.

A 21 day challenge created to help you cultivate an attitude of gratitude and a heart of thanksgiving.

A 21 day challenge created to help you cultivate an attitude of gratitude and a heart of thanksgiving.

A 21 day challenge created to help you cultivate an attitude of gratitude and a heart of thanksgiving.

A 21 day challenge created to help you cultivate an attitude of gratitude and a heart of thanksgiving.

A 21 day challenge created to help you cultivate an attitude of gratitude and a heart of thanksgiving.

A 21 day challenge created to help you cultivate an attitude of gratitude and a heart of thanksgiving.

A 21 day challenge created to help you cultivate an attitude of gratitude and a heart of thanksgiving.

A 21 day challenge created to help you cultivate an attitude of gratitude and a heart of thanksgiving.

A 21 day challenge created to help you cultivate an attitude of gratitude and a heart of thanksgiving.

A 21 day challenge created to help you cultivate an attitude of gratitude and a heart of thanksgiving.

A 21 day challenge created to help you cultivate an attitude of gratitude and a heart of thanksgiving.

A 21 day challenge created to help you cultivate an attitude of gratitude and a heart of thanksgiving.

A 21 day challenge created to help you cultivate an attitude of gratitude and a heart of thanksgiving.

A 21 day challenge created to help you cultivate an attitude of gratitude and a heart of thanksgiving.

A 21 day challenge created to help you cultivate an attitude of gratitude and a heart of thanksgiving.

Welcome to my 21 Day ThanksGiving Binge podcast! I invite you to subscribe today! Be sure to invite family members and friends to join you on this 21 day journey to gratitude. Thanks for joining me; I truly am grateful.

A 21 day challenge created to help you cultivate an attitude of gratitude and a heart of thanksgiving.

“We can never have enough of Nature.” ~ Henry David Thoreau Welcome to Day 21! If you've been following along, congratulations, you did it! For the past 3 weeks we have been on a journey of discovery; one of mindfulness, inner peace, personal growth, and health and well-being through time spent in and with Nature. This is only the beginning. The purpose of this 21-Day Challenge has been to encourage you to create a new habit of getting outside everyday, viewing the natural world through new eyes. You’ve learned to daily cultivate “Beginner’s Mind” for the purpose of renewing your outlook and restoring your soul. Hopefully it has helped open your eyes to some things you may not have noticed before and given you fresh perspective on life and the natural world around you -a world full of life and hope, inspiration and encouragement, beauty, and limitless possibilities! If you weren’t already, perhaps without realizing it, you are becoming a mindful "Citizen Naturalist". I kind of like that term. It means that you love nature, care about the planet, and are actively looking for opportunities to take personal action to protect and participate in nature. You tend to do things like join organizations like the World Wildlife Federation, the Sierra Club or the Rocky Mountain Conservancy. Whenever possible you walk or bike rather than taking the car. You recycle, have bird-feeders in your yard and may even participate in the Audubon Christmas Bird Count. Basically, you’re a passionate fanatic about Nature! Great! Me too! So other than that, what does a day in the life of a Mindful "Citizen Naturalist" look like? If you’ve been following the challenge on a daily basis, you pretty much already know! Here is a general outline of what that life may look like. (Yours may differ a bit, but the principles remain the same). Wake up with intention. Shower and get dressed and ready for the day with gratitude and mindfulness. Spend 5 to 20 minutes meditating. (Morning and evening) Prepare your coffee, tea, breakfast and lunch with Beginner’s Mind, fully-present and enjoying each moment. Enjoy at least twenty minutes outside walking, running and living in the moment, noticing, observing, appreciating and sharing the experience with others. Work, study and play with gratitude and mindfulness. Take mini-breaks during your work time to get up and move around, do a 5-minute meditation, think of something you are grateful for, and regularly ask yourself, “Am I present in this moment?” Spend time with family and friends truly listening and being fully present and in the moment. (This means all screens, including the TV, should go “Bye-bye” for at least a significant portion of this golden time together.) Read, listen to or watch something inspiring to educate yourself and grow your soul. Before falling asleep, reflect on the day, asking, “What went well?” “What blessings and even challenges am I most grateful for?” “What can I improve on tomorrow?”, and finally, always be making plans for your next big Nature Adventure/Outing - Hiking, camping, exploring, fishing, hunting, birding, cycling, swimming, trail-running, etc…?” Thank God for the gift and opportunity to live such an amazing life! Sleep at least 7 to 8 hours knowing that tomorrow brings another day filled with wonderful opportunities to connect with Nature and enjoy the life you've been blessed with… What a world we get to live this life in! Planet Earth = Planet Wow! ~ providing everything you need to live a happy, healthy, successful, joy-filled life… One more thing. You are committed to spending more time outside, and this is fantastic, but there is also a place for bringing the outside inside. For the full Nature effect, it’s good to surround yourself with signs and symbols and reminders of Nature, and things that lift your spirit in your home and work settings as much as possible. Creating your own Nature Zen Den ~ a place where you can go for meditation, stillness, thoughtful reflection, inner healing and exercise or yoga. If possible, find a place in your home and/or workspace where you can get a little privacy and create a sanctuary of beauty and tranquil simplicity. It should be a place where you can’t wait to go to read and relax, meditate, and just breathe and be… Set it up so that it brings you a sense of peace, filled with natural things like plants, flowers, stones, pine cones, nature-scented candles, and even a water fountain. It should have plenty of natural light and, again if possible, the ability to open the windows or doors as much to let in fresh air and even birdsong if you are fortunate enough to host wildlife in your yard or neighborhood. You may also want to include a Bluetooth device or stereo system so you can play nature sounds or your favorite meditation music. One of my all-time favorite living things to include in my nature zen den is bonsai trees! These living works of art provide so much joy and pleasure and help you stay present because they are generally sensitive and respond to TLC and daily light watering, trimming etc. You can check out our website for resources and more ideas on setting up your own Nature meditation space at Mountain Zen Den's Shop page. Between getting outside on a daily basis, and having this indoor retreat center in your home and place of work where you can go for meditation and relaxation, your life will be set up for amazing success in dealing with stress and challenges, and just being overall healthier physically, mentally and emotionally. That’s it! Get outside again today for the sheer joy of it! But don’t stop there!I encourage you to keep on keeping on because there’s a whole Universe out there awaiting you with open arms, filled with wonders and beauty and blessings galore! Meet you on the trail! Checklist for Day 21 ☐ MEDITATION: Day 21 – “A Day in the Life of a Mindful ‘Citizen Naturalist’” (Listen on iTunes or here at Mountain Zen Den.) ☐ NATURE WALK: Enjoy 20 minutes in Nature today as a mindful Citizen Naturalist. ☐ JOURNAL: What did you discover as a result of taking the 21-Day Nature Challenge? How will you continue the habit of spending mindful time in Nature for inner peace and personal growth? ☐ Email us at Mountain Zen Den and share your experience for a chance to win a free Mountain Zen Den T-shirt! What did you like best about the program? What could we do differently to improve it for future 21-Day Nature Challenges? Thanks again! Brett & Melissa

“Abundance is not something we acquire.  It is something we tune into." ~ Wayne Dyer “Today’s show is brought to you by Nature - kid-tested, mother approved!” Welcome to Day 20! How would you like to have a limitless supply of energy and abundance? Guess what?  Nature is its own natural resource with a limitless supply of energy and abundance!  Who knew?! Think about it.  Solar power, wind and water, coal, wood, petroleum, all provide incredible sustainable, and renewable sources of energy.  Shoot, you can make a battery out of a potato! And when you look at the planet, in spite of the way we treat it, yields an abundance of fruits and vegetables, grains and nuts and dairy and meat sources.  Natural resources abound on this planet! The way the Universe, and our world in particular, has been designed, it has everything it needs to stay in perpetual motion, providing all food and water, fresh flowing air with oxygen regeneration…if we would just learn to work with it and not against it. It’s been said that if we covered 9% of the world’s ocean surface with macro-algae (seaweed forests), we could produce huge amounts of biomethane (also known as “green gas”) that would be enough to replace all of today’s needs in fossil fuel energy, while removing 53 billion tons of CO2 per year from the atmosphere, restoring it to its pre-industrial levels, while increasing sustainable fish production. Also, if we could capture just 0.1% of the ocean’s kinetic energy caused by tides, we could satisfy the current global energy demands 5 times over!   By working with, and tapping into Nature we can solve all the problems we created and then some.   On a more personal level, Tony Robbins has said, “Where focus goes energy flows.”  And to that I say, “Amen!”, especially when our focus is on Nature. You have to admit, when you sit around all day on the couch just watching TV or reading Marvel comics magazines, you begin to feel drained, listless and exhausted; especially if you’re dealing with stress, extraordinary difficulties in life, and feelings of depression - Your boyfriend dumped you, your dog has the measles, and you had to turn away the pizza delivery guy because you didn’t have enough of a balance on your 4th credit card… It’s hard to motivate yourself to get up and do something, anything to change your situation and your dismal outlook under these circumstances. But in those times when you do find it hard to pump yourself up and stop lazing around, that’s exactly what you need to do!  Get your butt up off of the couch and get outdoors!  The fresh air, exercise and reminders of beauty and abundance will give you the Vitamin N you need to recover from your self-imposed nature deficiency. I could say more but I think you get the idea.  Instead of sitting here wasting your time by making you listen to me talk about getting outside, go get outside! I’m right here behind you…someone’s gotta shut the door! :) Checklist for Day 20 ☐ MEDITATION: Day 20 – “Energy & Abundance" ☐ NATURE WALK: Lift your head, put your shoulders back and get outside for at least 20 minutes, raising your levels of awareness of all the energy and abundance available to you on the planet! ☐ JOURNAL: What energizes you?  What reminders of Nature's abundance did you witness today?  What are you most grateful for?  

  “If your mind is still… you can sense the peace that emanates from the earth.” ~ Eckhart Tolle​ Welcome to Day 19 ~ Tranquility Here at Mountain Zen Den we are on a quest for love and simplicity, joy and tranquility, and energy and abundance through Nature. Each of these gifts can be found separately and together, as we seek to stay mindful, dwelling in the present moment. You don’t always have to be out in nature to be present.  But Nature is an amazing catalyst for presence.  Presence is the place that is always with us. And it is what we are on a quest for today, and everyday that we choose to bring our “A Game”, and be the best we that we can be! You know you can find a state of peace and tranquility whenever you want it.  Inner tranquility has little to do with your outer surroundings.  Inner tranquility is about your personal state of being.  However, you need to practice and create this state of being on a regular basis so that you can access it any time you feel anxious or overwhelmed no matter where you are. I love creating memories in beautiful places that I can return to whenever I feel the need for peace and solitude. Yesterday, about an hour before sunset, Melissa and I took a wonder-filled hike along a scenic rocky ridge that cradled a blissful mountain lake. The temperature was perfect for trekking, and the light and luminous clouds reflecting in the water created a heavenly, surreal setting. There was not another living soul to be found, and our hearts were light and full of joy. We could feel the burdens of the day slide down the hillside into the welcoming water below. As the sun slowly sank into the mountains on the other side of the lake, the wind picked up a notch, whispering through the scraggly ponderosa on the crest of the ridge. We both fell into a dreamlike state and the tranquility in this place was palpable. We took a seat on a comfortable rock and just absorbed the stillness of the last dying rays of the day. This is what we call a "Matterday", and is a moment we will always be able to remember and access in times of stress; a tool to be used for finding and practicing presence. James Allen said, “The more tranquil a man becomes, the greater is his success, his influence, his power for good.  Calmness of mind is one of the beautiful jewels of wisdom.” Take a couple of deep, restorative breaths and enjoy the next few minutes in a state of serenity and tranquility deep within your spirit today. Hold on to this feeling as you go about your business today, seeking mindfulness and tranquility of spirit. Checklist for Day 19 ☐ MEDITATION:Day 19 – “Tranquility” ☐ NATURE WALK: In your 20 plus minutes spent outside today, set an intention that you will find and create moments of tranquility that you can store in your heart to access under times of stress and anxiousness.Find a place in Nature that gives you a sense of peace and calm, and just stay there a while enjoying the serenity of the moment. ☐ JOURNAL: What places and memories bring back the deepest sense of tranquility to your heart?What are you most grateful for today? If you've been hanging with us on the 21-Day Nature Challenge, thank you!   We have just 2 more days to go!  Enjoy your tranquility and we'll see you back here tomorrow...

“The present moment is filled with joy and happiness. If you are attentive you will see it.” ~ Thich Naht Hanh Welcome to Day 18! How are you doing today? Is your life going the way you want it to? Are you finding joy in the moment? Or are you wishing you could be a little happier and a little more joyful? Joy is found in the simplest of things, a beautiful sunrise or sunset, a rushing river or a sweetly babbling brook, dew on the grass in a meadow where a deer and her newborn fawn are grazing, or the dazzling white snow on a majestic mountaintop. Joy comes in all shapes and sizes, colors and flavors, but the most important thing about joy is that it can be found at anytime, anywhere, and by anyone; even animals wild and domestic. Here in the Rocky Mountains I’ve witnessed elk calves, and even grown bull elk playing and skipping and jumping, and rolling and splashing and pawing in puddles and glacier melt just for the joy of it. Our horses rear up and start chasing each other in a mad dash of joy, for seemingly no other reason than for sheer joy. You can analyze it and talk about it, but until you’ve experienced it, joy is actually difficult to grasp in tangible terms. More than a mere feeling, it involves a sense of well-being and that all is right with the world. Working closely in conjunction with faith, joy believes that ultimately in the end, everything will turn out the way it should. And yet, joy doesn’t really involve deep thoughts at all…it just is. As Thich Naht Hanh points out, joy is found in the present moment. Spending that present moment in our natural environment, out in nature is the surest way to go directly to the source and find joy almost instantly.It is a direct hit to the soul. I believe this is one reason we love to go camping or vacationing in the mountains or at the ocean or seaside. In these places joy is always so readily available, not just because of the place we are in, but due to the fact that when we are there, we can look past the circumstances of our lives and live in the moment. Here, joy just naturally bubbles to the top, reassuring us that it has always been there deep inside. It’s just a part of who we are and how we were made. Look back at your childhood and try to remember some of your greatest moments of joy. One of my fondest memories is helping my grandmother pick grapes and blackberries, raspberries and string beans from her simple, home-grown garden in West Virginia. I remember helping her snap the string beans in half and get them ready for cooking. Something about the sensory experience, smelling the fresh-hoed dirt and fresh earthy vegetables; getting the juice from the berries all over my hands and mouth; hearing the crisp snap of the green beans as we broke them in half and placed them in a pile to be cooked. Even just the simple memory of it brings a smile to my face and places me back in the moment of joy as if it were just yesterday.   Another simple, free and readily available direct route to joy is by learning to play and explore in nature. When we are playing, we are in the moment, not worried about the past or the future.   Playing king of the hill, climbing construction dirt mounds, throwing dirt clods and watching them “poof” in a puff of smoke as they hit their target, climbing saplings as high as we could and bending them over and riding them back down to the ground far below, jumping on the trampoline, collecting spiders and fireflies in jars, scavenger hunts, hide and seek, freeze tag, red rover, steal the bacon, sardines, eye spy, and capture the flag were among my favorite games to play outside as a kid. Swimming in the Great Cacapon River in West Virginia, camping, hiking, caving, canoeing and kayaking… all of these filled me with a sense of joy and wonder and exhilaration! Is this bringing back any memories for you? Can you feel the joy of those memories well up from deep inside? Not only is joy accessible in the doing, but in the recalling of memories. I don’t know about you, but I’m thinking it’s time to get outside and make some new memories out in the wild, wonderful world of Nature. So hit the trail today and just have fun!   Checklist for Day 18 ☐ MEDITATION:Day 18 – “Joy" (Playing in Nature) (You can listen to this meditation on iTunes or here at Mountain Zen Den.) ☐ NATURE WALK: 20 minutes walking, running, skipping, jumping, playing. Search for joy in the present moment. Find joy in everything. ☐ JOURNAL: Spend a few minutes writing about your favorite joy memories as a kid. What brings you the most joy these days? What joyful moments are you most grateful for today? Post your pictures, experiences, observations and questions, and share them on our 21-Day Nature Challenge Facebook Community Group page. See you back here tomorrow!

"Simplicity is the law of nature for men as well as for flowers." ~ Henry David Thoreau Welcome to Day 17! So much of our lives are wrapped up in looking for things or other people to make us happy. We are always on the “hunt” for the next quick fix. And as we lose our souls in pursuit of more, we become more and more dissatisfied, and even miserable with what we do have, and especially with what we think we don’t have. It becomes an addiction, and in today’s modern culture we are encouraged to maintain the addiction through information and technology. We’ve lost the path to the simple. For me one of the biggest draws to spending time in Nature is that it is a return to simplicity. Life can be so busy and full of difficulties, demands and daily challenges. For some reason, in our quest for variety and adventure, maybe out of boredom and the pursuit of the hunt, it seems our natural tendency at times is to make it even more burdensome and complex. This is when it becomes important to take our cues from Mother Nature. Simplicity can be found everywhere in the natural world. The seasons come and go with amazing regularity. You can count on it. Winter turns to spring, spring blossoms into summer, summer gives way to the fall, and fall passes into winter, as the cycle starts all over again. You plant a seed and the seed grows, bearing fruit. Rain waters the earth giving life to its plants, and to every living creature. The wind blows through the grass on the prairies as well as through the pine boughs in the mountain forest. The tide comes in and goes out again. The sun rises and sets, and rises again. All living things are born, live, and die, and give way to more life. If we slow down enough to notice, we will find that there is such beauty in this simplicity. If it wasn’t for the beauty we might miss the events and the lessons they bring entirely. Today’s Nature Challenge is a call to return to simplicity. As you go about your day, take a close look at the things you do, own or are pursuing, and ask this simple question: “How does this add value to my life and the lives of those I care about? Does it bring joy?” If it doesn’t, get rid of it! Simple, huh? By the way, this goes for your thoughts and philosophy of life as well. In fact, it will definitely shape your philosophy of life. If you find it somewhat difficult to go through this sort of clutter-cleanse, just know that you are not alone. My wife and I recently ordered a small dumpster and filled it three times before and after the holidays, trying to lighten the load in our backyard and basement. It was hard work, but it felt so good! And truth be told, we have so much more to go through and get rid of! I’m telling you, it’s kind of embarrassing to admit, but it’s true! Remember, it’s not about getting rid of stuff, it’s about getting rid of stuff that has no value to you and that is weighing you down. As you discard, your burden will be lifted, and your heart will become lighter and lighter, bringing you closer to the life you’ve always wanted… a life of simplicity. These are just some things to keep in mind as you get outside today to enjoy your nature time. So get out there and seek and celebrate the gift of simplicity...   Checklist for Day 17! ☐ MEDITATION Day 17 – “Simplicity” active meditation. Keep in mind that you should not be substituting this active meditation for at least five minutes of mindfulness meditation, either on your own or with a guided meditation. (You can revisit a Mountain Zen Den Podcast episode for a simple “guided” meditation – Episode 3 “Be the Mountain”, Episode 6 “The Art of Slowing Down”, or Episode 61 “Just Breathe”, are all excellent choices for a simple meditation.) (Be sure to listen to this meditation on iTunes or here at Mountain Zen Den.) ☐ NATURE WALK: 20 minutes of mindful walking outdoors, with the intent to simplify your life, both externally and internally. ☐ JOURNAL: What are some ways you can simplify your life today? What can you get rid of that doesn’t add value to your life, or bring you joy? ☐ Extra Credit: Get rid of something today that does not add value or joy to your life. Celebrate the “cleanse”, and the life of simplicity that comes as a result! That's it! See ya again tomorrow! You can post your pictures, experiences, observations and questions, and share them on our 21-Day Nature Challenge Facebook Community Group page. Thank you!

“Nature calls us to care.” ~ Forest Whitman “If I become the vibrational frequency of love, harmony, peace, and I’m radiating that, it’s going to show up in my life.” ~ Michael Bernard Beckwith   Welcome to Day 16! Here at Mountain Zen Den we talk a lot about tapping into Nature for mindfulness and personal growth. But what does that really mean? Personal development involves seeking our deeper, truer selves and becoming the best “You” that you can be.  It means becoming a more authentic and caring individual. One who gives more than he takes. One that others are drawn to because they find wisdom, compassion and empathy in their presence. One whose heart’s desire is to help make the world a better, more beautiful place. You’d be hard pressed to find a spiritual leader, or wise and caring person who was not deeply rooted to Nature. Nature has been called, “God’s other book”, and many naturalists such as John Muir have regularly gone to the mountains to commune with their Creator. And while it would be easy to argue that Nature is amoral, meaning that it does not intentionally choose “right” or “wrong’, “good” or “bad”, “love” or “hate”, Nature does have the capability of inspiring and humbling us to be kinder, more caring, gentle and yes, more loving. The opposite of love is not hate, it’s indifference. It is not caring.   Nature calls us to care.   In its huge, limitless vastness, wonderful mystery, and unpredictable consistency, Nature offers hope and beauty and light.Through love and respect and admiration of its perfect simplicity and majestic grandeur, it calls us to care; to love and preserve and protect. This deep love and respect can be nurtured and strengthened, shared and passed on, paid forward if you will, as a result of time spent in God’s great natural world; the original world that existed before man ever took his first step. Everything we do echoes through eternity…There is a ripple effect that begins with you and me and the choices we make every day. Today as you venture out into the big, beautiful world on the other side of your doorstep, try spending some quiet time alone, knowing that Nature helps us rise above the clouds of confusion and insignificance that getting caught up in our lowly man-made world entangles us in. Resolve to be a little more reflective and thoughtful than usual. This intention allows us the ability to look deeper, and work on ourselves in a joyful and freeing way; to become more loving. Michael Bernard Beckwith says, “You have to embrace yourself, you have to forgive yourself, you have to love yourself. And when you can fall in love with yourself and like yourself, now you can be with others.” This embracing begins in stillness, and is greatly enhanced in the natural world. To find and understand true love, try looking a little deeper and reflect on the meaning and purpose behind all the beauty and patterns and designs found in Nature in the first place. Where there’s a design, there’s a Designer. I’m just saying. We’re not here to hound and pound on religion or religious views. There are plenty of other places where you can find that. We’re just here to point to the design and let your heart open to all that follows; to affirm truth wherever it may be found. May you find and feel signs of love in your wild wanderings today…   Checklist for Day 16 ☐ MEDITATION:Day 16 – “Living Love” active meditation (Be sure to listen to this active meditation on iTunes or here at Mountain Zen.) ☐ NATURE WALK: Spend 20 minutes in Nature being a little more thoughtful and reflective.Ask, “How has the world around me made me a better person? How can I be a kinder, more thoughtful and caring friend/father/mother/family member/neighbor/ co-worker/human being? How can I make the world around me a better place?” ☐ JOURNAL: Share any insights that may have come to you, and especially what you are most grateful for today.   Be sure to share your pictures, experiences, observations and questions on our 21-Day Nature Challenge Facebook Community Group page.

“Walking is the best possible exercise. Habituate yourself to walk very far. ~ Thomas Jefferson   Welcome to Day 15!  Walking for Your Life! (Nature for the Health of It) Let’s talk about something we have been doing since we were toddlers; something so ordinary, so seemingly unremarkable and ordinary that we daily take it for granted. Walking. When was the last time you thought, “Ok, I’m going to stand up now and walk over to the kitchen sink… Now I’m going to walk over to get my car keys and then walk to the car.”? It’s almost like breathing, (whose importance we daily need to be reminded of as well). Unless you've been in an accident, or are in some sort of physical rehabilitation, you probably just don’t ever think about it. Pretty much since the day we first learned how to walk as bambinos, we stopped noticing the fact that we were actually doing it, and just did it! And did it, and did it, and did it… sometimes to our parents' chagrin, but nevertheless invoking their pride and satisfaction as well. I have a friend who would laugh and laugh when his niece first learned to walk, as she held both her arms high in the air for balance, admittedly looking like an adorable little ape, proud of her progress. Just as she would get going and seemed to be achieving her balance, he would gently trip her from behind, causing her to fall onto the carpet, making her have to start all over again. She never got hurt or cried, but would just get a determined look on her face, pull herself up and start the process all over. I’m sure there’s some life lesson in there somewhere, but my real point in telling you is because I thought it was mildly cruel and hilarious to watch! Walking is one of the most underappreciated gifts known to man, but walking in Nature is even less valued and acknowledged in our society. Not only does walking in the wild calm our minds, help relieve stress, and give us an emotional connection to the living world, it actually is good for our health! Imagine that! A good brisk, or even moderate walk outside does so many amazing things for the health of our bodies. It helps develop our cardio muscles and improve circulation pumping life-giving blood throughout our bodies, provides fresh oxygen for our respiratory system, boosts our immune system, assists in the production of the vitamin D hormone which is good for our skin and bones, cell growth and even reduction in inflammation. In addition, hiking, strolling and ambling in the great outdoors is beneficial for getting and staying in shape, building and maintaining muscles, and aiding in the maintenance of balance, and of a healthy nervous system. And don’t forget, every area of our being is affected by every other area. We are spiritual beings, with thoughts and emotions, living in physical bodies. When we neglect our health, we neglect our whole beings. They say that sitting is the new smoking. Well how about cutting back to just a pack a day and getting outside for the health of it? For today’s outdoor activity we are going to step up the pace a bit! There is a place for thoughtful meandering, gentle strolls and slow, purposeful walking meditations. I hope you’ve been getting a lot of that in these past two weeks. If not, there’s still plenty of time to do it. But today, we are going to get our blood pumping a bit more than usual, (if high energy physical activity is not a part of your normal routine). We’re going to get a decent cardio work out in the great outdoors! That’s why it’s called a work “out”. We’re going to do it outside. It’s going to feel a little more like a challenge than what we’ve done so far. We are going to get our blood pumping a do a little “green” exercise, outside of the four walls. There are so many more benefits to exercising in a natural environment versus a gym. First of all, there are way less germs and lots more room and fresh air! Exercise equipment has been designed to make it easier for the human body to perform routine exercises. There is no muscle confusion, and after a short time, unless you are using a wide variety of different machines, only the same few muscles are getting a workout. Even then, the different angles and elevation changes found on the trail help challenge your balance and give every part of the muscle a chance to get a decent workout. There’s also a lower perceived exertion to outdoor exercise, (meaning, you work out longer without even realizing it), and it’s much more appealing than walking or running on a boring old treadmill. And on top of everything else, it’s free! So what are you waiting for? Head out the door, (mindfully, enjoying everything there is to enjoy in Nature), while walking or running as if your very life depends on it! Because it does… Thomas Jefferson, who was quite the naturalist said, “Walking is the best possible exercise. Habituate yourself to walk very far”. Great advice! Today, go fast and far my friend… Checklist for Day 15 ☐ MEDITATION: Day 15 – “Walking for Your Life” (You can listen to this active meditation on iTunes or here at Mountain Zen Den.) ☐ NATURE WALK: 20 minutes walking or running 10% faster than usual. ☐ JOURNAL: Skip the journal and get a little more exercise today. Who knows, you may just end up loving it and doing it a whole lot more! (If you really feel like journaling you can write about your experience today as well). Post your pictures, experiences, comments, etc. on our 21-Day Nature Challenge Facebook Community Group page.

“If you truly love nature, you will find beauty everywhere.” ~ Vincent van Gogh Welcome to Day 13! Hello fellow Nature-lover, have you had your “Nature Fix” today? We all need it. It is our cure for stress, anxiety, boredom, and even high blood pressure and other health issues. It’s our nourishment for the soul, and has even been described as “Vitamin N”. Probably one of the most obvious things we all love about Nature though, is its indisputable beauty. We love to drive, hike and camp near majestic, breath-taking mountain scenery and ocean seascapes, glorious sunrises and sunsets, and fascinating, beautiful wild creatures. Artists love to sketch, paint and photograph gorgeous natural scenes, and we love to buy them and hang them on our walls. The beauty found in nature has a soothing effect on the soul, reminding us that there is an eternal quality deep within us that longs for attractive symmetry, glorious splendor, stunning views and natural heart appeal. It’s easy to see why millions and millions of people make annual vacations by the ocean, and visit wondrous places Yellowstone, Yosemite, Rocky Mountain National Park and the Great Smoky Mountains. The appeal is obvious. But how often do we stop and think of the beauty right in our local neighborhoods, and even right in our own backyard? Sure, there is a difference between the Grand Canyon and the grand little park down the street, but that simple little place displays its own kind of beauty. What we’re talking about here is the ability to see beauty in everything.   The first place to start, even before you step outside your door, is to begin with “Presence”.   When you are living in the moment, slowing down enough to actually take notice, it’s easy to find beauty in the simple things all around you; the shape of a tree, the opening of a flower’s petals, the dancing shadows and sunlight on the greenery in the forest, the intense color of the heavens, the breath of the wind through the tall grasses and weeds in the field, the reflection of the sky and landscape on a still body of water – and even that little weed determined to grow through the crack in the sidewalk. If beauty truly is in the eye of the beholder, then it’s up to us to train our eyes, and develop a sense of appreciation for the aesthetic qualities of life in the natural world we live in. Part of the joy of self-development and personal growth is getting to know ourselves better; our likes and dislikes. The things that speak to us. Our favorites. We don’t all have the same favorite color, or love the beach or want to vacation in the mountains. But we would all agree that we all love and appreciate beauty. When we slow down enough to become present and embrace not only to the moment, but the place we are in as well, we make room for creating more moments. It is in these moments that we begin to take notice of the details around us, and develop an appreciation and gratitude for the new beauties we suddenly see; things we hadn’t really noticed before. In the process of doing this, I have found myself many times saying things like, “I never noticed that before”, or “Wow, that is amazing! Look at the incredible variety of greens in that field!”  Suddenly there was a new-found joy in the simple, and a respect for the seemingly mundane. Suddenly, beauty could be found everywhere... So for today’s adventure in Nature, your mission and goal is to search for and identify what you would call beautiful. The word beauty is sort of like the word love. I love my wife, but I also love my dog. I love pizza and I also love to hike in the mountains. You see what I mean? Something doesn’t have to be stunning or breath-taking in order to be considered beautiful. Beauty can be small and simple like a butterfly or a buttercup. Or it can be grand and majestic, like a 14,000-foot snow-capped mountain, or a dreamy sunset on the pacific in Hawaii. So head outside right now and find your beautiful! I think you’ll encounter at least one surprise in your journey today! Enjoy!   Checklist for Day 13 ☐ MEDITATION:Day 13 – “Finding Beauty in Everything” (Be sure to listen to this active meditation on iTunes or here at Mountain Zen.) ☐ NATURE WALK: 20 minutes searching for beauty in everything. ☐ JOURNAL: What beautiful surprises are you most grateful for today?    

 “Plant seeds of happiness, hope, success and love; it will come back to you in abundance.This is the law of nature.” ~ Steve Maraboli   Welcome to Day 12! At times, the world can seem like a dark and hopeless place. Long, black nights, and seemingly endless winters can challenge our faith. Droughts crack the earth and wither our hearts. Storms can dampen our spirits, lightning strikes, and harsh and chilling winds can feel cruel, making life miserable and almost unbearable. It’s these sinister, and less desirable experiences in nature that can make a person want to avoid ever going outside, being exposed to the unfriendly elements and environment. Add the gamut of health and life-threatening risks, dangers and annoyances such as ticks, flies, wasps and mosquitoes, spiders, snakes, poison ivy, too much exposure to the cancer-inducing rays of the sun, as well as lions and tigers and bears, oh my! After reading or hearing this foreboding list, one wonders why anyone would ever willingly subject themselves to this menacing world by stepping outside their front door, just knowing the big bad wolf is ready to huff and puff and blow down your house. I’m reminded of Woody Allen’s humorous sentiment towards this kind of nature when he said, “I love nature, I just don’t want any of it on me!”   But as you know, there is another side to the natural world. Hope and new life can be found in this same scary, wild, wonderful world. One of the myriad blessings Nature offers is that everywhere you look you can see signs of life, resurrection and renewal. Hope. Encouragement. The long, dreary winters are replaced by “re-greening” of the grass in the spring, where seasonal weather patterns renew and restore, bringing life-giving water to roots and shoots… especially in places like the American West where the terrain is naturally dry for long periods of time. Hope lies dormant, awaiting an awakening in the budding of the trees and blooming of the flowers.  New shoots and runners spring from ivy and other plants. Birds, squirrels and other small animals build nests and perform beautiful and complex mating rituals. Caterpillars turn into butterflies. Bees busily buzz, pollinating fragrant flowers and manufacturing sweet honey. Ants wait for just the right picnickers to come by and drop some bread crumbs or a potato chip, to take home for their own private picnics inside their ant hills.  And the cycle of life goes on... The sun rises every morning bringing light and warmth to a new day.  And the night offers a whole new world of intriguing sounds and soft and delicate lights, ranging from moonlight to starlight, to fluorescent plankton, to lightning bugs and glow worms. The signs of hope and renewal are everywhere.  We need only open our eyes and ears and hearts to see and receive them.  Hope springs eternal in the gift of Nature. Today you are to go find it, and simply bring it back in your heart in the form of gratitude. This is your challenge. This is your blessing… Enjoy! Today's Checklist ☐ MEDITATION: Day 12 – “Signs of Life (Finding Hope in Nature)” (Breathing Meditation) (You can listen to this meditation on iTunes or here at Mountain Zen Den.) ☐ NATURE WALK: Spend your 20 minutes outside looking for as many signs of life in nature as you possibly can. ☐ JOURNAL: List theses signs and tell why you are grateful for them. Be sure to post your pictures, experiences, observations on hope, etc. and share them on our 21-Day Nature Challenge Facebook Community Group page. See you tomorrow!

Day 11 ~ Just Breathe “Breathe in and tell yourself that a new day has been offered to you, and you have to be here to live it.” ~ Thich Nhat Hanh Welcome to Day 11! For the past week and a half on this 21-Day Nature Challenge, it may have felt like you’ve asked to do a lot, think a lot, make a lot of observations, and then write them all down in your journal. Who has time to do all this? I know, it may feel like a lot to ask for a busy soccer-mom, businessman, student, active and dutiful grandparent, or any other ordinary human being living on planet Earth in the 21st century. If this challenge has taken you out of your comfort zone and your daily routine, I want to apologize. I want to apologize for not having made this opportunity and challenge available to you sooner! Life for most of us is not necessarily healthy, and often leaves us feeling empty, dissatisfied and hungering and longing for something more. Your body knows when you’re not getting all the nutrients it needs and will tell you so by feeling run down, getting sick, and just basically feeling overall lethargic. It’s the same with your soul. Time spent in Nature is not a waste. As you know deep in your soul, it is a life-giving, healing and rejuvenating, worthwhile activity. We all need more Vitamin N. This journey back into Nature is about returning to simplicity and shouldn’t feel like one more thing that you should, or have to do. It’s about having fun, and enjoying the fact that you are living your authentic life, developing new, natural and healthy habits on a day-to-day basis, for the sake of being a more mindful, healthier, happier you. So, today we’re just going to ask you to do only one thing. And while it may seem like a simple request, it may be the hardest thing you’ve been challenged with yet on this adventure. We’re going to ask you to Breathe. What? How is that a challenge? Let me rephrase, we are going to ask you to breathe and just stay focused on your breathing. When you’re outdoors today, you’re simply just going to be mindful of your breath, grateful for the fact that you are breathing - breathing out the old and the stale, and breathing in the new and the fresh, filling your lungs with life-giving oxygen. As you do, you will find yourself becoming more mindful of, and grateful for the plants and trees which produce this life-giving elixir, and for the breezes and even strong winds which cleanse the earth by pushing out the old, stagnant air, bringing fresh sources of ventilation with it. Before sending you out the door today, we’re going to stop and do a five-minute meditation. For the past 10 days, we have been talking and thinking and practicing what I call an “active meditation” – ruminating on strengthening our powers of observation, nature’s goodness and health benefits, and all the things we are grateful for. But today, we are going to just pause, take five, and do a simple breathing meditation before heading out the door. And then as you walk, or run, bike, or whatever you end up doing for your time spent outside, simply continue to be mindful of your breath and the gift of breath, while enjoying the world around you.   Breathing Meditation Get in a comfortable, upright position with your feet on the floor, hands on your thighs or in your lap, eyes gently closed, and take a few deep, cleansing breaths in, and out, breathing in through your nose and out through your mouth… When you feel a little more settled and relaxed, allow your breathing to return to its normal rhythm… Now simply observe the rise and fall of your chest, and the rhythm and flow of your breath without trying to change it... Just notice it moving in and out of your lungs. Feel your stomach and chest gently rise with each in breath, and fall with the out breath. Now allow your whole body and inner being to completely melt into relaxation, as you breathe in… and as you breathe out. As you breathe in, say in your mind, “Breathing in, I know I am breathing in”, and as you exhale, “Breathing out, I know I am breathing out”… While focusing on your breath, if other thoughts come in, no worries, just allow them to pass like puffy white clouds in the sky. Continue focusing on your breath sinking deeper and deeper into total relaxation... Now, count your breath for 10 counts in… and out… Slowly allow yourself to resurface and continue your day. Well done!   ☐ MEDITATION: Day 11 – “Just Breath” (Breathing Meditation) (Listen to this meditation on iTunes or here at Mountain Zen Den.) ☐ NATURE WALK: 20 minutes outside, simply taking in fresh oxygen, and exhaling carbon dioxide. Enjoy the world around you. This is meant to be fun! ☐ JOURNAL: What did you notice about your breath while meditating? What did you notice about your breath while spending time outdoors? One thing you are grateful for today. Remember to post your pictures, experiences, observations and questions, and share them on our 21-Day Nature Challenge Facebook Community Group page. Thanks!  

“Teach us to number our days…” ~ Psalm 90:12 Welcome to Day 10! Here’s something for you to think about. What did you have for breakfast yesterday? Where did you go? What did you see? Who did you spend time with? Does any of what you did really matter? In his inspiring book, “Go Outside and Come Back Better”, author Ron Lizzi proposes the concept that many good days make up a good life. He invites us to, “Picture a see-saw, (teeter-totter in some places). This balance represents your life…” He then asks you to imagine that when you came to the end of every day, if it was a good day, you would place a stone on the right side of the seesaw. If it was a bad day, or at least a not-so-good day you would place a stone on the left side. So for a very bad day, say the death of a loved one, you lost your job, or received bad news, the stone would go on the far left. And for a very good day, a great day, like - you got married, the birth of a child, landed your dream job, etc., you would place a stone on the far right. All the other days, so-so days, where nothing very remarkable happened, you would place a stone more towards the center; closer to the left if it wasn’t such a good day, and closer to the right if it was ok but yielded nothing memorable. Are you with me so far? So you’ve got this teeter-totter full of stones on top of it, and as you look at it, you begin to realize that the seesaw is off balance, tipping either to the right or left, for good or bad. Get the picture? This balance symbolizes the quality of your life. For most of us, our seesaw would probably look pretty balanced, leaning only slightly to the left or right. Hopefully, more to the right, because we had more of what we would call “good days” than bad. These “good days”, Ron Lizzi calls “matterdays”. “In short”, he says, looking at the balance you could say “some days matter and some days don’t. The day stone balance only holds stones for what I call matterdays.” He then points out that the farther to the left or right a stone is placed on a balance, the greater its impact on the balance. Therefore, he says, “a great matterday or an awful matterday will have a larger impact than a bunch of marginally good or bad matterdays”. What if nearly every day for the rest of your life was a good or great “matterday”? What if you could create great matterdays any time you wanted simply by doing things you enjoy that have a positive impact on your life and the lives of those around you? Great matterdays are the ones you remember because of how you felt and what you thought. These can create new discoveries and feelings, new understandings and fresh outlooks on life and the world at large. So how do we do this? Where do we begin? Such days are available from… you guessed it, time spent in Nature! Wild places have the power to renew and inspire us. They lift our gaze and create new memories and values. They refresh, restore, invigorate, and can even heal us! Research is verifying that time spent in nature impacts us in ways we can’t even fully understand. It surprises and delights us, freeing us from our everyday prisons of self-absorption and technology. Nature is the ultimate elixir. And the more time you spend in the great outdoors, the better the quality of life you begin to have. So here at Mountain Zen Den, I propose a new day of the week. In fact, from now on if you like, stop thinking of it as weekdays and the weekend - Sunday, Monday, Tuesday, Wednesday, Thursday, Friday, Saturday. Let’s just start thinking of every day as Matterday. Keep this in mind as you head out the door and explore the big, beautiful world that awaits you just off of your doorstep today! And remember, as a wise man once said, “It’s not how many days you were alive, but about how many days you truly lived”. Go and live this day well, my friend… We’ll see you Matterday! Checklist for Day 10 ☐ MEDITATION: Active meditation - Day 10 ~ “Creating a ‘Matter’ Day” (Listen to this active meditation on iTunes or here at Mountain Zen.) ☐ NATURE WALK: Walk, run, sit or lie down outside for 20 minutes, creating a new matterday to add to your “life balance”, (your seesaw). Make it your best day yet! ☐ JOURNAL: Write about your experience and one thing you are grateful for. That’s it! See you back here tomorrow for another Matterday in the Park, (if you’re a Chicago fan you’ll be singing that song all day long… sorry for putting that earworm in your head…) If you like post your pictures, experiences, observations and questions and share them on our 21-Day Nature Challenge Facebook Community Group page. We'd love to hear how it's going for you!    

Welcome to Day 9 of the 21-Day Nature Challenge! Do ever feel like there’s just not enough time to get everything done? Guess what? There isn’t. It is a sad fact that here in the age of high-tech convenience where we can have pretty much anything we want on demand, the feeling that life is supposed to constantly be busy and rush by in a blur is a normal thing; not healthy, just standard living these days. And no one really seems to notice, or care. Or at least we don’t believe we have the time to do anything about it. We’ve said it before, but here at Mountain Zen Den it’s not about spending time in nature for the sake of being more mindful just to be mindful. (Although that’s not necessarily a bad thing.) It’s really about creating and designing the lifestyle that you desire and know you were meant to live. When we are always madly rushing from one task to the next, one appointment to another, one soccer game, one project deadline, one birthday party or funeral, without a sense of purpose, place and groundedness, we lose our way, become frustrated, sad, lonely, empty and lost. Our internal sense of purpose and place in eternity is being denied. We basically forget how to live; or why we’re alive in the first place. We are not cattle raised in a pen, waiting to be slaughtered for beef before ever having lived a real life. That is no way to live my friend. And it shouldn’t be normal. It’s not how we were created to be and deep inside you know it’s true. So what is the answer? It’s in slowing down enough to take the time to listen deeply, and with intention to the still, small voice deep within, that we begin to find and truly understand how it is that we are supposed to live. Mindfulness is the vehicle to help us get there. Slowing down doesn’t mean becoming less productive. It’s much the opposite. When we slow down with purpose and intention there is a lot less “doing”, and a lot more “accomplishing”. When we decide to choose to become mindful we begin to allow life, and our thoughts to unfold life a delicate flower, or to grow like a seed planted in fertile soil. Whatever you’re doing right at this moment, I want you to stop, take a deep breath and just look around you. What do you see? What do you feel? What do you know deep in your heart? Is there a sense of peace? Or anxiety? Joy? Or fear? Take another slow deep breath… Ask yourself, “What can I do today to slow down enough to live the life I know I was meant to live? How can I design my life to be productive without killing a little part of myself every day?” Immediately the thought arises, “But that’s not realistic! I have so many responsibilities with so much to do!!” What’s not realistic, is thinking we can keep up a crazy, mindless, frenetic pace without losing something near and dear to us - our true life, relationships and our very souls. If you are living a life full of purpose, at a pace that is slow enough to appreciate and enjoy, you are in rare company these days. I don’t know about other countries but it’s a well-known fact that the average American is overworked and overstressed. Road rage, school and workplace shootings and mindless acts of stupidity can be found in the news every day. These are all indications of a society that has lost its connection with true meaning and purpose, with a better way of mindful living. The good news is that the cure is right outside your front door. Not only does spending time in Nature and her seasons give one a richer experience, with a sense of truly being alive, but it also enhances our sense of time and place in the Universe. Because things in the natural world occur and unfold in an organic, unhurried rhythm, when we align ourselves with Nature, we are able to find our place again. This seemingly minor adjustment can make a world of difference in our lives. But it must first be an intentional, mindful decision. To slow down and truly enjoy a well-lived life is a beautiful art, just like poetry, music, training bonsai trees and dancing. Today, in everything you do, decide you will slow down, enjoy it, and do it with purpose and intention.   Checklist for Day 9 ☐ MEDITATION: “Practicing the Art of Slowing Down” (Listen to this active meditation on iTunes or here at Mountain Zen.) ☐ NATURE WALK: Before stepping outside today, do everything mindfully, with purpose and meaning. Make your tea or coffee, breakfast and lunch in a thoughtful and grateful manner. Put on your shoes with mindfulness and intention, etc. Step outside, take a deep breath, and just pause for a moment, being alert, awake, aware and alive - grateful for the opportunity to live this day. Now go spend the best 20 minutes of your life outdoors that you have ever had! ☐ JOURNAL: Write about your experience and anything you are grateful for. Don't forget to post your pictures, experiences, observations and questions, and share them on our 21-Day Nature Challenge Facebook Community Group page. Thanks!

“In wildness is the preservation of the world." ~ Henry David Thoreau Welcome to Week 2, and Day 8! You are learning how Nature helps you become a better person, in every area of your life – body, mind, and soul. Before we continue, take a moment and think about what first drew you to the idea of doing a 21-Day Nature Challenge? What did you hope to accomplish, receive or benefit from it as a result? Are you finding what you were looking for? Are you making new discoveries about yourself and the world around you? Last week we focused on using our senses to become aware of and absorb the benefits and beauties of the natural world all around us. This week we are going to zoom in a bit on individual aspects of Nature and hopefully develop a deeper appreciation for the gifts we’ve been given in our natural community. Whether we realize it our not, we are one with Nature. In fact, we are Nature and the sooner we understand this, the sooner we begin to return to our authentic selves. And this is where happiness and hope and health and healing originate and forever reside. It has been noted that people are more caring when they are around Nature. In his book “The Nature Principle”, Richard Louv points out that “Species diversity, like cultural diversity, enriches our lives and gives us hope…The more species that live in a park, the greater the psychological benefits to human beings.” That is why maintaining an awareness of the bio-diversity where you live is so vital. So today in your 20+ minute outdoor wanderings, mindfully do a nature count, actually keeping track of every living thing you see. Depending on where you live, this could be overwhelming. You may want to take a small notebook or your journal with you. You definitely won’t be able to count all of the trees, plants, flowers and shrubs you see, so just make a note of the ones that stand out to you – maybe your favorites. Don’t worry if you can’t identify everything you see. In fact, you probably won’t be able to.Just make a note of it and its characteristics – size, shape, color, etc.If it’s a bird, you can note the size and length of its bill, sound of its song, and other unique characteristics. You can try to identify it later if you like when you get home. For instance, if you see a flock of small birds in a tree, note – “flock of 20 or 30 small brown birds in the oak tree on Maple Avenue.” Birders refer to these kind of birds they can’t identify as LBB’s, (little brown birds), very scientific wouldn’t you say? Linnaeus would be proud! The point is, notice and count as much wildlife as you can observe in a twenty-minute trek outdoors and simply write it down. That is your mission for the day. So as you step outside with Beginner’s Mind, allow yourself to become a kid again.  Have fun and enjoy the process! Treat it like a Scavenger Hunt, or a Treasure Hunt. You may be surprised at the biodiversity within a quarter mile of where you live! Checklist for Day 8 ☐ MEDITATION: Day 8 – Doing A Nature Count (A scavenger hunt for Nature-lovers) (You can listen to this active meditation on iTunes or here at Mountain Zen.) ☐ NATURE WALK: 20 minutes with Beginner’s Mind taking note and counting every living thing you see. ☐ JOURNAL: Nature Count – What and how many did you see? Take a moment and think about what first drew you to the idea of doing a 21-Day Nature Challenge? What did you hope to accomplish, receive or benefit from it as a result? Are you finding what you were looking for? Are making new discoveries about yourself and the world around you? That wraps it up for Day 8. Well done Grasshopper! See you back here tomorrow!

“No matter how sophisticated you may be, a large granite mountain cannot be denied – it speaks in silence to the very core of your being” ~ Ansel Adams “Be still and know that He is God.” ~ Steven Curtis Chapman Welcome to Day 7! You have made it through the first week of the 21-Day Nature Challenge! There’s something magical that happens to a person after having spent considerable time in Nature. You have been learning, or re-learning how to use all of your senses, and to be mindful whenever you step outside. Remember when you were a kid, how easy and natural it was to take in more of the world?  You just did it naturally.  Everything was new and your eyes and ears, and entire being was wide open to the experience.  The outside world was an amazing and magical place to be in!  It was always inviting you to come explore, climb trees, jump in puddles, dig tunnels, catch fireflies, collect rocks, build forts and just play! Guess what? It hasn’t changed, we have!  Somehow along the way as we grow up we begin to lose our childlike sense of wonder and curiosity about things, and we begin to fall into a pattern of indifference, boredom and busyness. Collect rocks?!  I mean they’re just rock’s for Pete’s sake! Something deep inside knew that there was more to the world than just work and school and buildings and all the tangible elements that surrounded us. Did you know that we have more than five senses? Beyond what we traditionally think of as having a sixth sense, that is, the ability or intuition to know or understand things that other people don’t, new research is confirming evidence of a different kind of sixth sense – the ability to sense the Earth’s magnetic field – much like birds, and insects and even some mammals. Neuroscientists are now saying that we are a bundle of senses.  Some people even believe we have up to eleven senses.  Some of these are believed to help a person monitor subtle changes in their environment, and adjust to them for safety and protection. T his only really happens on a subconscious level. As you are out in the great wild world today, use this time to try to find and strengthen your deeper intuition, that inner voice that you can only hear with your soul.  Remember the word A.W.A.R.E.Awaken Within And Remain Engaged. There are some things you just know that you know that you know.  Nature has spoken and it is so. No words, no instruction book, no advice from a parent, teacher, mentor, or friend can persuade or dissuade you otherwise.  Trust that knowing, and accept with the simplicity of a child. Today, be still and know. Checklist for Day 7 ☐ MEDITATION: Day 7 – “Knowing. Learning to Be Intuitive” (Be sure to listen to this active meditation on iTunes or here at Mountain Zen.) ☐ NATURE WALK: Spend 20 minutes outdoors.  Take note of all of the inner and outer workings of the immediate world around you.  If you’re in a place that affords you a view of the sky, get outside for a few moments this evening and, if they are visible, stare up at the stars and moon in a curious state of wonder.Here are a couple things you might ponder: If I had to take a guess, how close would our nearest living, intelligent neighbor be?  What is nature like on other planets?  How far is a light year, really?… ☐ JOURNAL: Answer the questions above.List one thing about today’s experience that you are grateful for. And that's all for today!  Three thumbs up! See you again tomorrow as the adventure continues... Don't forget to post your pictures, experiences, observations and questions and share them on our 21-Day Nature Challenge Facebook Community Group page.

“I arise today through the strength of heaven; Light of sun, radiance of moon, splendor of fire, speed of lightning, swiftness of wind, depth of sea, stability of earth, firmness of rock. ~ Saint Patrick Your deepest roots are in nature.  No matter who you are, or what kind of life you lead, you remain irrevocably linked with the rest of creation. ~ Charles Cook Welcome to Day 6! Putting It All Together (Full awareness) Now that you have begun sharpening all your senses, (or at least the ones you are aware of) one by one, in a mindful way out in nature, it’s time to just step back and be aware of what just happened. You willingly chose to focus on one sense a day in nature, sight sound, smell, touch and taste in the present moment.  As this happens, whether you know it or not, you are practicing mindfulness. When we meditate, mindfulness isn’t about shutting thoughts out, but about being aware of them and strengthening your focus muscle. It has been said that trying to keep thoughts from coming into your head is like trying to hold a beach ball under water.  You can only do it for so long until it pops up to the surface again. Today when you’re outside take a minute being mindful of each of your five senses.  Take note of what you are observing with each of your individual senses, and in particular, how you feel about it and what it does to your emotions. As you walk or sit or even run, time yourself for one minute fully use only your eyes to observe everything you see, practicing what we learned on Day 1 – taking notes of shapes, sizes colors, patterns, shadows, hues and light… Then for the next sixty seconds use only your ears as much as possible. Stop and close your eyes to better zoom your hearing radar in on the sounds around you. Next use your nose and take in all the aromas, odors, fragrances and scents available to you at this moment. Then, move on to your sense of touch for a full minute.  Reach out, up, over or down and feel the nearest substance within your reach.  Try to describe in words what each object or substance feels like, texture, temperature, etc. And finally, try to taste the wind.  If you're up for it, find something safe and familiar to put between your teeth like a blade of grass or the stem of a dried weed.  Note the flavor.  Maybe it tastes like "chicken".  (Doesn't everything?)  Maybe it tastes like nothing at all.  Take note of that as well. After you’ve taken five minutes to use all of your senses, use the next fifteen minutes outdoors to put them all together and just soak up the world around you.It’s actually really amazing if you stop to think about it.  It might even put you in sensory overload. It’s sort of the opposite of being in a sensory deprivation tank. You may even begin to feel like a super hero with super powers, knowing that probably less that 1% of the world’s population has even ever tried to be mindful of all of their senses at once.  Seriously, after first trying this I was hyper-sensitive to things I hadn’t really been aware of before, especially sounds.  Birds in particular, but all sounds all around were literally popping out at me in stereo. As you learn to be mindful, your mind becomes like a drone with a camera that can zoom way in and up close on only one thing, or, it can zoom way out to take in a bird’s-eye view of the landscape below.  It’s up to you what you choose to focus on. It’s like that with meditation as well. You can be aware of what is happening around you while focusing on a particular thought or detail. So today, try practicing using each of your senses one at a time and then just relax and absorb the entire world around you.  Your day and life will take on a whole new level of enjoyment and heightened awareness.  Try it and see!  Or hear… or smell or feel or whatever… Checklist for Day 6 ☐ MEDITATION:Day 6 – “Putting It All Together (Full Awareness)” (Listen to this active meditation on iTunes or here at Mountain Zen.) ☐ NATURE WALK: 20 minutes outdoors in a state of full awareness. Try using all of your senses, one at a time for one minute each, and then all at once taking in your surroundings. ☐ JOURNAL: What is the one sense you are most grateful for (and would hate to lose over any other?) Why? How did it feel using them all at once in a very intentional, mindful way? That's it for Day 6! Don't forget to post your pictures, experiences, observations and questions and share them on our 21-Day Nature Challenge Facebook Community Group page. We'll see you back here tomorrow for Day 7!

Day 5 ~ TASTE & SEE! “One must ask children and birds how cherries and strawberries taste.” ~ Johann Wolfgang von Goethe Hey there {{ subscriber.first_name }} So how are you doing on the 21-Day Nature Challenge?  Are you finding it difficult staying on track and doing this challenge every day?  If so, don’t be discouraged. Life gets in the way, as they say.  It’s a normal thing.  And the whole point of the challenge is to be able to take an ordinary day and make it extraordinary by living in the moment, whatever the moment brings.  Doing it in Nature gives an added benefit of beauty, peace and health & fitness by getting outdoor exercise, sunshine and fresh air - all good for the body, mind and spirit. So if you miss a day or two, or aren’t able to do everything on the checklist, we just want to encourage you, and remind you that whether you’re seeing or noticing any immediate improvements in your mindfulness, weight loss or whatever other reason you’ve chosen to do this, the point is, just by doing a little more than you would normally do - making healthy choices and intentionally being present even for small bits of time – like anything, the more you do it, the better you will get at it.  So just keep on making forward motion everyday.  It will pay off in ways you may not even realize until much later. Today we are focusing on a physical sense that sometimes gets us in trouble, and that we rarely think about in nature - the sense of Taste. The average person has about 10,000 taste buds which are microvilli, or tiny hairs which send messages to the brain about how something tastes.  We mentioned on Day 3 that our sense of smell really affects our sense of taste.  While we can differentiate between thousands of odors, we can only taste salty, sweet, bitter, and sour.  Working in conjunction with the tongue, the nose helps add variety and flavoring to the taste sensation.  Cool! The down side of this is that when we smell something irresistible, it can help outvote our brain in the decision-making process of when, what and how much to eat.  We’re talking bacon, doughnuts, fried chicken, and cinnamon rolls… Ok time to stop drooling! Introducing mindfulness eating.   Perhaps you’ve heard of this concept. Mindfulness eating involves slowing down, primarily choosing nutritionally healthy foods, not overloading your plate, truly enjoying each bite, not multi-tasking, but when eating, just eat, listening to your body and stopping when you are full, and finally considering where your food comes from. We’re not saying you can’t eat a piece of chocolate cake or a bowl of ice-cream.  If you’re choosing to do it mindfully, you are only going to eat probably half the amount, and enjoy it twice as much!  If you’re really listening to your hunger cues and you are truly intentionally enjoying your food, it may only take a few bites to satisfy your hunger.  The point is, you need to be listening to what your body needs and honoring that. And while you’re listening, it really helps to consider where your food comes from in the first place. In the good old days, before McDonald’s and Burger King, our ancestors knew where their food came from, how to hunt or grow it, and the whole process it took to procure and prepare it.  It potentially added another dimension of appreciation and enjoyment to the meal. How often do we stop to think about the whole process of where our food comes from? - From the person who plants it, cultivates it, harvests it, sells it, buys it, stocks it, brings it home, plans the meal, and prepares and puts it on the table. So as you step outside today, we’re not going to make you pull a Euell Gibbons and eat pine nuts and dandelions, (although you can if you want to).  But just open your mouth and imagine what the air and the day tastes like if it had a taste. Do it, enjoying the present moment, whatever it brings, knowing that when you get home, the very next meal or snack you have, you will remember what we just talked about and choose to eat in a mindful way. Oh and while you’re out getting fresh air and exercise, feel to free to put a pine needle, dandelion leaf or piece of clover in your mouth and see what it tastes like.  Be sure you know what you are putting in your mouth though and definitely, no matter what, stay away from yellow snow! That’s it for today’s 21-Day Nature Challenged.  Now go in peace, knowing that you’ve got good taste!

In this episode, Danny Vega questions me about the keto contest prep.  We dive into the results and observations of my 21-day, 4,000 calorie challenge.  We get creative with keto food ideas and macronutrient manipulation.  We talk strategy for optimizing keto performance and so much more!!!

Brad Kearns was one of the top professional triathletes for nine years.  During that time, he won 30 titles worldwide including an amazing streak of seven victories in a row.  Brad teaches The Nation how he learned the hard way how to train for success.  In his new book with Mark Sisson, "Primal Endurance" they teach us how to  Go faster on less training Lose excess body fat and keep it off Reduce Stress Train Intuitively  Have fun training! Check out the Primal Endurance Podcast Learn about the 21-day Transformation

On June 3, we have the chance to introduce a new spirit and a new feel into the politics of our community. Marianne Williamson, congressional candidate in California's District 33 explains why it isn't tricky mixing spirituality with politics, why we al