The ever increasing global population has created a great need for housing all over the world. House prices in many countries have soared beyond what is affordable for a lot of people. Especially young adults find it increasingly difficult to secure a home of their own.  Extreme weather, brought about by climate change ,cause millions of dollars of damage to properties each year and increasingly pressure is put upon the construction industry to build houses that can withstand extreme weather as well as natural disasters.  It makes me think of what Jesus said as he concluded the sermon on the mount, about the wise man who built his house on the rock. Jesus taught the crowd on various topics that day and after teaching them he told the parable of the two builders..   Everyone therefore who hears these words of mine, and does them, I will liken him to a wise man, who built his house on a rock. The rain came down, the floods came, and the winds blew, and beat on that house; and it didn’t fall, for it was founded on the rock. Everyone who hears these words of mine, and doesn’t do them will be like a foolish man, who built his house on the sand. The rain came down, the floods came, and the winds blew, and beat on that house; and it fell—and great was its fall. — Matthew 7:24–27. I believe Jesus wanted to draw the crowds attention to the fact that what he taught was meant to be processed and applied to their daily lives.  In this parable, He tells of someone who built the foundation of their house on rock and that such a person can be regarded as wise.  We don’t need to be builders to understand the stability that a good, solid foundation can lend to the longevity of a building. The more sturdy the foundation, the more likely the building will withstand the onslaught of extreme weather and even natural disasters.    Interestingly, even before a foundation is laid, builders dig up the surface material to locate the bedrock to build on.  This bedrock is the hard, dense, solid rock that was formed under pressure when the magma deep in the earth hardened or when other rocks changed their form.  In the parable, Jesus suggested that the principles and values of His teachings were solid ‘bedrock’ that his audience could build their lives upon. That it was founded in God’s word, and if they applied it and lived by it, their lives would take on the nature of the will of God.  The person whose life is founded in God, will be secure even when the rain, floods and winds come. These are metaphors for the trials and challenges that we all experience in life.  Conversely, if a life is built on the surface, a loose layer of sand or topsoil, that is a metaphor for the unprincipled nature of the world, the pleasures of the moment and the focus on what is possessed, the likelihood of it crumbling when tested is high.  This building on a softer, looser and more-likely-to-shift surface, indicates a lack of digging deeper for the stability of the bedrock.  Of course it is easier to just go ahead and build on the surface, it would certainly save time, money and energy, but this is foolish even by today’s standards. No one wants to see the house they spent time, money and energy on to build, fall in the first storm.  Jesus knew there were foolish ‘builders’ present in the crowd on the mountain. Those who would hear the word and yet, as soon as they leave the mountain, would carry on with their lives unmoved and unchanged.  He knew who the foolish ones were. They were the ones that listened to Him teach, feed on the fish and bread that He multiplied, yet when the time came, would be the ones who would shout “Crucify Him!”   Unchanged, unmoved and unsaved.  It is wise to note that Jesus did not say the rain, floods and winds will not visit those whose houses were built on the rock. Instead, He suggested that going deeper would certainly be an investment in the long term.  For the day will certainly come when the house will be tested, but that their solid foundation, which is God’s word, will cause them to prevail.  On the other hand, the foolish man’s house, under the same circumstances, would fall. The Bible says: “– and great was its fall.” In this parable, Jesus basically talked are two types of people represented in the crowd before Him. Those who will go away with their lives forever changed by His words and those who will go away to resume their lives as it was before. We live in trying times and all of us face many challenges every day, whether at work, at home, in our families and our relationships. In this parable Jesus reassures us that if we put our faith and hope on the solid rock of His word, we will be able to withstand and prevail over every challenge we face.  He calls us to trust in the steadfastness of His word, His teachings. To hold tightly to what he has taught us and allow it to guide us through the rain, the floods and the winds.  He assures us that His word is above all challenges we will ever face. That we will be unmoved if our foundation is planted in Him.  This reminds me of the famous hymn written by Edward Mote (c.1834)  My hope is built on nothing less Than Jesus’ blood and righteousness. I dare not trust the sweetest frame, But wholly trust in Jesus’ Name. On Christ the solid Rock I stand, All other ground is sinking sand; All other ground is sinking sand May God help us to remain planted on the solid rock that is Jesus Christ, our Lord.  Amen.

Be still and know that I am God (Psalms 46:10) It is not surprising to know that many people feel overwhelmed by life’s challenges. We only need to look around us to see it etched on the faces of those we pass by in the street. In an era where people are plagued with worry and anxiety about what tomorrow will bring, it is no wonder that many people struggle with mental health issues or find their health compromised. “An anxious heart weighs a man down, but a kind word cheers him up” (Proverbs 12:25) Studies have shown that anxiety is the most prevalent mental health disorder of our time. Societal pressure encourages us to constantly reach for more, to become better, to earn more and more. We are told to reach and grasp for bigger and better, packaged to make us believe that owning more stuff will make us happy or more attractive to those around us.  If this was true, why do so many people who have accomplished great heights of success, still feel unfulfilled and empty inside? Instead they battle anxiety and depression more often than they experience joy, peace and contentment. The word of God encourages us: “Do not be anxious for anything, but in everything by prayer and supplication with thanksgiving let your desires be made known to God. And the peace of God, which surpasses all understanding will guard your hearts and minds in Christ Jesus. (Philippians 4: 6-7) Be still and know that I am God. (Psalm 46:10) This verse is quoted more often than many others and seems almost cliché in its simplicity, yet holds a tremendous truth. In being still, we’re able to hear God’s voice and we get to know Him more intimately. When we retreat to the inner stillness of our being, seeking His presence, we will always find Him there. The 3 C’s to Stillness Choose it! To be still is a choice! When we are overwhelmed by life’s challenges we have a choice to set aside the frantic and mundane and seek God’s face and will for our lives. When we choose to make time to be still with God, He will reveal His plan and purpose for our lives. 2. Claim it! Claim the promise that He has given in His word. “You will seek me and find me if you seek me with all your heart. Jeremiah 29:13. 3. Find Clarity When we are in that space of stillness with our heavenly father, we gain perspective. We find that the things we worry about seem trivial in the light of His greatness. We realise that we can “cast our cares upon Him, for He cares for us.” That He is on our side, that everything is happening for our highest good and that we can achieve more by trusting His divine will and timing for our lives.        Let us unplug from distractions and emotions that generate anxiety and fear within us. Let us choose to be still before God so we can experience the peace that only He can give. Peace I leave with you, my peace I give unto you, not as the world giveth, do I give unto you, let not your heart be troubled neither let it be afraid. (John14:27) It is in stillness that we are able to release the grip of anxiety and fear and connect with God’s everlasting peace. His word says: The Lord will fight for you , you need only to be still. (Exodus 14:14) Be still … be still! For just a breath, into the depths where souls find rest. Then soar on wings beyond earthly things. -Penny Quinn

We all face tough times at some stage in our lives, whether it is through the loss of a loved one, the loss of income or the end of a marriage. The question is not if we will ever face tough times, but when. Going through tough times is part of the human experience and it is through these times that we encounter our greatest opportunities for growth and development.  I believe it is the way in which we face the tough times that ultimately builds our character and helps us emerge stronger and more resilient. As babies we easily communicate our needs to our parents, crying or fussing and having them fix our problems for us. As we grew older, we learn that it is not that simple. Adults are expected to face life’s challenges and overcome them, but to often we find we don’t have the tools to face, much less overcome life’s challenges and more often than not they devastate us.  We find ourselves approaching those challenges based on the narratives that played out in our past experiences. The scars of hurt and betrayal playing lead roles in how we frame and respond to our world. The advice of others, however well meaning don’t tend to be counter productive or down right destructive, based on their own narratives. It is in the midst of life’s greatest challenges that we are prompted to seek out guidance from the Holy Spirit, our guide and comforter.  “And call upon me on the day of trouble: I will deliver you and you shall glorify me.” Psalm 50:15  Our God will deliver us and give us strength to overcome our greatest challenges and help us to persevere and keep holding on.  His word says: “No temptation has overtaken you except what is common to mankind.” 1 Corinthians 10:13 . Know that God is aware of ALL our struggles. He cares what happens to us and knows what it is like to be human on this earth.  There is a wonderful promise in this scripture that says: “And God is faithful, He will not let you be tempted beyond what you can bear. But when you are tempted, He will also provide a way out so that you can endure it.”   Let us take comfort in the fact that God knows about every challenge that we face and trust that each challenge comes to teach us something about ourselves and about who we are in Him. He has prepared and equipped us to withstand and overcome every challenge that comes our way. Praise God! Heavenly Father, we thank you that you know the challenges we face today. We are grateful that you will not allow any challenge to destroy us. We ask that you will give us the grace and strength to hold on to your promise that you have provided the way out of each of our troubles. We thank you for revealing to us the way out, right now, in Jesus name. Amen.

Each of us has that inner voice that cheers us on and makes us aware that we have all that it takes inside of us to succeed and triumph. However, we also have another voice that is our biggest critic, our worst enemy, our longstanding nemesis.  Many refer to this dichotomy as the dark and light sides of us, the good and the bad.  Whatever you want to call it, the dialogue run between these two sides on a daily basis can be lethal when the critical inner voice get the upper hand and your sense of self worth and confidence take a hit that is hard to come back from.  What is a critical inner voice? The critical inner voice or sometimes known as the inner critic is a label given to a group or series of judgmental and critical thoughts.  At times it could seem like an actual person living inside your head, but in reality it is a thought or multiple thoughts that seems targeted at breaking down you sense of self worth and self confidence or the belief in self.  How do you go about transcending the critical inner voice? Take Notice: Become aware when critical and judgemental thoughts are whirling around in your mind. Take note of the moment they appear in your consciousness. It could be a good exercise to track this over a period of time.  Stay tuned in and guard for signs of the critical inner voices piping up. You could be more alert at times that you know you are particularly vulnerable or susceptible to criticism. You may begin to notice that this voice could chime in at any time from the moment you open your eyes to the very last moments before you drift off to sleep at night.  It could say:  ”You should never have stood up, now everyone is looking at you and they’re going to  laugh at you for being stupid” and on and on it goes.   Whatever the thought may be the main thrust is to diminish your belief in your own ability to succeed and to decrease your self confidence. 2. Observe: Being aware that those thoughts come from your critical inner voice can help you shift your consciousness to that of an observer.  As you observe you could notice that thoughts come and go freely and that you don’t have to entertain or engage with them.   You may find that you are tempted to argue a point with your inner critic, but this is not always advisable; remember your inner critic knows where all of your weaknesses lie and engaging if your confidence is running low could cause a downward spiral of increased negative self talk.  Observe and identify that the thought is part of your inner critic only and not your real view.   3. Stop! Do not take action.  At times your inner critical voice can be incessant as it spurs you on to take action. “You            should shut up and sit down, no one wants to hear what you have to say”. Whatever action this mean inner critic tells you to do, do the opposite instead.  Although this can be difficult when your inner critic is shouting at you in the middle of a    presentation in front of a hundred people, you can still resist and reject its advice. Do the opposite!  When you persist in our resistance and do the opposite, over time you will find you’re able to be more assertive when it comes to your inner critic and eventually you’ll become more resilient and even challenge yourself to step outside of your comfort zone more often.  4. Identify the triggers. As your awareness of your inner critical voice grows, you may notice specific situations trigger those voices or thoughts more than others. For some people it could be a feeling of not being enough, of being overlooked or ignored while for another it could be a specific word directed at them.  Whatever it may be for you, try to identify the trigger that sets off your critical inner voice.  Become aware of what is happening in your life, but also what you are telling yourself about what is happening. More often than not what we tell ourselves is often linked to the past, for example, if you grew up feeling ignored and inadequate chances are you would be sensitive in situations that bring up those feelings.  If you become aware of situations in your life that trigger your critical inner voice, you are able to anticipate what will turn those feelings on and understand it is your reaction related to the past rather than a present reality.  Beneath the surface of constant critical attack on the self there often resides a history of painful memories or even childhood trauma.  It is imperative that you treat yourself with compassion and understand that you are able to separate your real self and who you would like to be in the world from the cruel and distorted filter of your critical inner voice that tells you who you are and what you deserve.  This is an ongoing process of disconnect from the dialogue with the inner critic but every day that you prevail and step out and resist your inner nemesis is a triumph well worth documenting as you reveal your resilient efforts in taking action that reflect both your true self and your best interest.    What do you do to transcend your inner critic to help you thrive? Leave a comment in the box below, I would love to hear from you.

Meditation is the practice of becoming aware or conscious of one’s own thoughts and allowing the loop of those thoughts and the emotions it evokes to flow away without judgement or engagement in it. It is not a practice in becoming a new or even a better person. It is an exercise in awareness and a tool to gain a healthy perspective.  1. Be Grateful I have found these 6 key elements to have a profound impact on my meditation practice.  Taking a moment to feel gratitude for our health, our family, our jobs, taking nothing for granted is a powerful tool that has been proven by scientists to have the greatest connection to well being than any other character trait.    2. Show Kindness Thinking of those that are in our lives and what they bring to our world then sending each good energy with an attitude of kindness. When we connect with their beings in an attitude of kindness and open our hearts to give and receive love, devotion and affection, we are enriched and our relationships are nurtured through this giving and receiving.  3. Forgive New science also shows that when we forgive ourselves and others it changes the way our bodies function. It has also been proven to change the way in which we function throughout our day. We are less reactive to circumstances when they show up and we have more compassion for others and ourselves.  My life began to change when I made forgiveness a daily practice. I call it a practise as it involves a process that requires us to choose forgiveness even when we have been harmed. Once the choice has been made, there is a deliberate letting go of the right to be hurt, angry or resentful. This can be very difficult, but with time and practice grace comes in and floods our lives and it becomes a little easier. The freedom that comes with forgiving others and ourselves is indescribable.  Forgiveness is truly a gift that we give ourselves. 4. Set an Intention Setting an intention at the start of the day can be a powerful practice in creating our ideal day. For example, today I intend to show kindness by connecting with others. Then take action. Don’t be surprised to notice opportunities to connect arise out of the blue. 5. Visualize your ideal day After setting an intention, visualize in your mind’s eye how your day will unfold and how       you will go about showing kindness and connecting with others. Try to imagine this as vividly in your mind as possible. What you are doing in that moment is creating the context for your visualizations to come to life.  6. Pray To pray is to express a blessing or to ask the universe to guide your thoughts and actions throughout the day no matter how it turns up. This is a way in which we surrender to universal intelligence and allow what needs to come into our lives for our highest good, but also to receive it with grace and wisdom.  When we incorporate these elements in your daily meditation practice it becomes a powerful tool to not only transform our lives, but also to increase our productivity and our overall well being.  What elements do you use in your meditation practice? Leave a comment below, I would love to hear from you.

I believe what we do in the first few minutes when we wake up each morning, sets the tone for how our day will unfold. We are creatures of habit who constantly look for a way to find our comfort zone. Many people would be happy to stay there if not compelled by circumstances to move or make adjustments. Many of us struggle throughout our lives, reacting to daily situations that arise. Often, upon reflection, we realise that sometimes, in our haste to respond we could have handled things in a more positively and productively . A way in which we can avoid the knee jerk reaction to daily circumstances that rob us of our peace and tranquility, is to find a way in which to center ourselves and find inner peace. This is known as our guidance system. It enables us to navigate the challenges of our daily life and helps us to remain calm when everyone around us go into panic mode. In an attempt to change the most hectic time of my day (my mornings), I decided to try and change just small things to see if I could reach that place of peace more consistently.  Instead of sleeping in until the alarm woke me up and snoozing it for the next thirty minutes, I decided to do 5 things mindfully and deliberately as soon as I wake up.  This was meant only as an experiment, but after doing it for a couple weeks I began to see the benefits. One change led to another, then another and soon my mornings were unrecognizable. I had adopted new habits that I would probably not want to give up for anything.  5 habits to optimize your morning routine:   1. Be Grateful As soon as I wake up and become conscious, I thank universal intelligence for giving me a brand new day in which I can create abundance in my life. I lie in bed and name each thing that I am grateful for and find that I could easily do this for at least twenty minutes each morning.   I found the magic happening a month into this exercise when I noticed little things begin to change in my environment. Little things, like a co-worker appreciating my efforts; the person at the post shop being friendly and helpful, the beautiful sunshine, being able to sit in the park and watch offers. The reasons to be grateful increased as I began focusing on recognizing the moments when something beautiful was highlighted in my day. As my conscious awareness increased, more and more positive things began to show up in my life.   Being grateful is an attitude that is not determined by factors outside of us. Whether things go our way or not we always have something to be grateful for. When we focus on gratitude, our mind releases its grip on the negative. Just this tiny release has the power to open a crack in our energy field to allow for a break through and before we know it our circumstances change for the better. I believe this is the secret to a fulfilled life: to be grateful in whatever circumstances we find ourselves.  Science has found that gratitude has the strongest link to a person’s well being than any other trait. So, even before you put your feet on the floor, lie there for a few minutes and just thank the universe for all that you have in your life.  2. Meditate Meditation is certainly a practice – a practice of one’s will and ones discipline. Mindful meditation has been the single, most profound contributor to my daily calm and centered state. Connecting with my higher self has enabled me to make peace with my past, to keep coming back to the present moment and to look forward to the future.  Modern science is only now learning what yogi’s and gurus have known for many years; that a daily meditation practice can radically improve every aspect of one’s life. If you want to be more effective and increase a sense of calm and peace in your life, meditation is a must.  You can check out my post on the 5 phases of an effective daily meditation practice here. 3. Exercise: Any form of exercise is good to get the body going in the mornings. Whether you enjoy a morning jog or a yoga practice, Qi Gong, or slow strength training, you are sure to feel more awake and alert when you have stretched and exercised your muscles. You would be surprised to find that even though you have worked out, you feel more energized and ready to start your day. The benefits of doing simple but effective exercise helps improve longevity, health and well being. It is one of the best things we can do to feel good, look great and live longer. 4. Fuel up Start your day with a nutritious breakfast that fuels your body to perform at optimum levels. When you exercise your body needs protein. Adding some super foods like spirulina, blueberries and bananas to your choice of breakfast can ensure you consume as many nutrients your body needs.  The body is designed to take its nutrients from a wide variety of sources and if we create variety in our diet by eating a range of different nutrient rich foods our diet will never get boring.  You will definitely find that it improves cognitive functioning and it would be easier to maintain your ideal weight and increase your metabolism.  5. Invest time in your own learning I added this element to my morning routine as a result of moving closer to my work and needing less time to commute. Spend between 15 to 30 minutes each morning on intense focused learning before you start work. Investing this time in your personal growth, whether reading a book, learning a new skill or listening to a podcast can enrich you in many ways. I make a point to set