Light and shadow are only the relation of two tones. (Paul Cezanne)

The world is changing by the minute. I hope you are doing ok, staying safe and healthy, observing recommendations for social distancing and finding ways to navigate this new global reality. Below is a list of resources that may support you in these challenging times.

AMSR (Autonomous sensory meridian response)

AMSR is a sensory phenomenon, in which individuals experience a tingling, static-like sensation in response to specific triggering audio and visual stimuli. This sensation is widely reported to be accompanied by feelings of relaxation and well-being. This peer reviewed article explains the AMSR and its potential benefits and contains links to some youtube resources


If you enjoy colouring books, Christine Turcot has generously shared some of her original, handmade artwork ready to be printed and coloured. Click on the link to access printable image. Each finished piece will be unique piece of art and it would be wonderful to have a virtual exhibition. If you’d like to participate, please email me your finished artwork.
CT_Art 1    |    CT_Art 2    |    CT_ Art 3    |    CT_ Art 4


When we’re stressed our breath becomes shallow, our body gets into the “alert mode” and our logical brains cannot work well. To help calm your nervous system and clear your mind, remember to take a few moments and focus on your breathing throughout the day. Whichever way you chose to breathe is perfect, as long as you choose to do it mindfully.


Chanting is a commonly used spiritual practice. Diverse spiritual traditions consider chant a route to spiritual development. Chant Now offers a free 7-Day Chanting Workshop.

Donna Eden’s daily energy routine

This routine takes only minutes to complete and can be performed standing, sitting, even outdoors in the snow. Donna has generously granted me permission to share this resource on my website. I hope you enjoy the routine as much as I do.

This Daily Quigong Routine combines Dona Eden’s Energy Medicine practices with basic Qigong


In the late 1950s the Royal Canadian Air Force has developed two simple, time efficient and progressive fitness programs for its members. “The popularity of the programs in many countries around the world helped to launch modern fitness culture.” (Wikipedia) The 5BX plan (Five Basic Exercises) was developed for men; a corresponding program was developed for women under the name XBX (Ten Basic Exercises). These programs are available to the public. I found pdf’s of the two plans on the website of the Computer Science Club of the University of Waterloo.      5BX (men)       |         XBX (women)


Interview with Dr. Fred Luskin Director of the Stanford University Forgiveness Project


Ho’oponopono mantra: I Love You, I’m Sorry, Please Forgive Me, Thank You. Repeat. Say it to yourself and/or to other. It’s simple yet truly powerful and effective.


CBC podcast about the power of kindness and compassion for our wellbeing.


Even if you have concluded that meditation doesn’t work for you, don’t give up. Meditation comes in many different forms and there is no one size fits all. Do yourself a favour and explore and experiment until you find the one that works for you. You may want to check the Top 10 YouTube meditations from The Honest Guys


Music is wonderful food for the soul. Don’t forget to turn off the news and play some music that resonates with you. I have been playing and singing Fango/Mud by Italian singer Lorenzo Jovanotti a lot lately. The lyrics start with “I know that I am not alone… ” Here is the link to the version with English subtitles.

What’s your favourite song….


I love poetry. My favourite poem Slap/Waterfall written by Croatian poet Dobriša Cesarić keeps on coming to my mind lately. Below is the English translation by Toni Šimundža.


It flows and flows, flows the waterfall
Does my little drop make any difference at all?
Look, a rainbow appears in it
And in a thousand colours it appears shivering and lit!
That dream lighted up in the waterfall
And my drop helped to weave it all.

Progressive Muscle Relaxation

Use Progressive Muscle Relaxation to help your muscles remember what it feels like to be just a little more relaxed. Remember, practice makes perfect.


Cognitive reframing is psychological technique that consists of identifying and then disputing irrational or maladaptive thoughts. Reframing is a way of viewing and experiencing events, ideas, concepts and emotions to find more positive alternatives. This technique can also be used to cultivate creative and critical thinking skills. Check out this online Reframing Tool

Self Compassion

Check out this LINK for quotes to inspire self compassion


My bestest, Cindy, a restorative yoga instructor, suggests spending 5-10 minutes in Viparita Karani (legs up the wall) pose daily. For those of you who may be unfamiliar with the pose, there are many videos on youtube.


If you google/youtube “wholetones” you can access many resources of recordings in frequencies that are said to be helpful and soothing. Please don’t go to their website, as they ask you to purchase the recordings, which is not necessary.  Sounds produce frequencies and frequencies resonate inside of our bodies. Explore different frequencies until you find one that  resonates with you. Note that the frequency you need may change over time.

Sounds of nature

Cicadas on Brac, Croatia Dawn in Chania, Crete

The Work

The work is a practice developed by Katie Byron. According to the work, asking yourself four questions may help you reveal the answers that are already within you. Check Katie Byron’s website for details.


Whirling (cut and paste Wikipedia entry: “a form of physically active meditation which originated among certain Sufi groups, and which is still practiced by the Sufi Dervishes) is an amazing practice. I have explored it and find it energizing and also centring and relaxing at the same time. To me, whirling truly is meditation in motion. There are many tutorials online, this one is my favourite.  You may also want to consult Ms Google on the topic and practice…  this interesting article discusses possible benefits of whirling on Structural Plasticity of the Cortical Networks.

Take good care of yourself. Keep healthy and safe, be creative, be kind…. to others and to yourself.