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Journey Inward



Currently, I am examining Selfseeds Stillness a lot while meditating and learning at the feet of a spiritual master. When I first put stillness on the list, I had no idea of the layers and depth that were involved. The past three years have been focused on just this one selfseed.  When I look at the collection of selfseeds, in many ways I would put stillness as a priority, because as I am learning, it effects everything else on the list–emotion, balance, partnering, etc.  Our inner state obviously influences our outer state–it is a direct connection without any wavering.  It is not realistic for most people to devote years to this topic, but 5 minutes a day is useful.  The point is to have very strict focus in the 5 minutes.  Work to have a straight spine and good posture.  Use the time to discipline the mind and remind it to be single-pointed.  Enjoy having a chance to focus inwardly and start to explore the origins of the real you. At the very least, use it as a well deserved time out to regroup, slow down, and breath.


Category: Balance, Emotions, Partnering, Selfseeds, Stillness
Tag: breath, inward focus, meditation, regroup, Selfseeds, stillness, time out

Selfseeds Template Applied In India


Water on fire

An example of living with the Selfseeds Template while I am in India.  Create your own and get started on your Selfseeds garden!

1. Selfseeds Fitness:  Running an hour a day and adding 30 minutes to an hour with TapouT XT, P90X, ball, or Hip Hop Abs.  A big key to fitness is just doing something consistently.  I do a variety of programs to keep my mind and body engaged, but I carve out a regular amount of time, so I have a commitment to movement.  Noticing with the running that I need days not to run too.  Walking is a great substitute.  New muscles are being challenged and I am trying to be thoughtful instead of a warrior about developing the new program without injuries.  Listen to your body!


(Selfseeds blog post below)


 2. Selfseeds Nutrition:  Enjoying eating homemade, fresh food, no preservatives, no sugar, and new flavors.  I often don’t know what I am eating, but it tastes incredible, wholesome, and vegetarian.  My body is so loving this meal plan!  My snacks are still fruits, vegetables, nuts, and dried fruit. And PLENTY of water!


3. Selfseeds Stillness.  Exploring the inner world. Calm. Meditation as a daily practice in an ashram.


(Selfseeds blog post below)

(short video below)


 4. Selfseeds Emotions: state of mind, reactions, feelings. Contemplating my environment and what I have contact to on a daily basis.


(Selfseeds blog post below)


 5. Selfseeds Weight Distribution: noticing the small details of how my feet strikes the ground, the symmetry of my arm swing, my alignment while sitting, and making tiny adjustments regularly.


(Selfseeds blog post below)


 6. Selfseeds Balance: balance in life approach. Making time for fitness, flexibility, nutrition, stillness, personalize 5, and more.  Pick exercises to do with or on the physio-ball daily, so I have to find my physical inner balance.  Pick a few from the group below and have fun.

10 min with 9 exercises

100 different exercises (Very awesome video)


 7. Selfseeds Flexibility: stretching, range of motion, evenness, myofascial release.  The physical therapist gave me a lacrosse ball to roll on, so I could address knots and tight areas. A daily examination as new levels of fitness are added.  Meditating long hours  while sitting on the floor is increasing my range of flexibility–big time!


Stretching is no longer a warmup, it’s the workoutNew York Daily News

Most people think of stretching like dessert — it might make you feel good, it’s optional, and it’s probably not worth it. But when we found ourselves strapped to a 


8. Selfseeds Rhythm: breath, heart beat, footfall, music, temple bells,  and activities for the day.


 9. Selfseeds Integrative Band: TapouT XT is the mega band program, core awareness, and integration for moving and sitting.

Tapout XT

(Selfseeds blog post below)


10. Selfseeds Partnering: riding , standing with your elephant, walking your dog, sharing a conversation.



11. Selfseeds Personalize 5 : walking in nature, watching the sunset, listening to a favorite song, be creative… it is for your soul.  I am enjoying taking photos.




Category: Balance, Emotions, Fitness, Flexibility, Integrative Band, Nutrition, Partnering, Personalize 5, Rhythm, Selfseeds, Stillness, Weight Distribution
Tag: balance, emotions, fitness, flexibility, integrative band, nutrition, partnering, personalize 5, rhythm, Selfseeds, stillness, weight distribution

Selfseeds Cruising

The Amazing Adventure continues now from Australia to New Zealand. Views off the top floor of the ship and out the gym windows.  Nothing like a cruising gym and someone cooking!


Sydney, Australia



Gym window onboard the cruise ship. Selfseeds Fitness



Sydney Opera House (Amazing inside and outside!)



No excuses not to exercise with these views. Nice parking spot!



Sydney Harbor



Solarium (Selfseeds Stillness)



Sydney (view from the harbor.) (Personalize 5 Selfseeds)



Home for 12 days, Sydney to Auckland. Selfseeds abundance!


No lack of Selfseed opportunities while cruising–fitness, stillness, nutrition, emotion, weight distribution, balance…  Hope you are discovering, planting, or nurturing one of your own selfseeds daily! The Selfeed community would love to have you add one of your favorites!  Send a newsletter or Daily Selfseed video to a friend, family member, significant other and inspire the start of a Selfseed garden.

The Selseeds travel collection continues… Selfseeds #101 through #108 (view videos below.)


Category: Balance, Emotions, Fitness, Flexibility, Integrative Band, Nutrition, Partnering, Personalize 5, Rhythm, Selfseeds, Selfseeds Community, Stillness, Weight Distribution
Tag: Cruising, emotions, fitness, motivation inspiration cheerleading from Selfseeds, nutrition, ocean, personalized 5, ship, stillness, travel

Traveling In Australia With Selfseeds

Daily Selfseed #92 Walking Port Douglas, Australia

(video link below–just click)

Daily Selfseed #92 Walking Port Douglas, Australia

*All video links are in color below–have fun!)

Daily Selfseed #93 Port Douglas, Reflections

Daily Selfseed #93 Port Douglas Reflections

Daily Selfseed #94 Great Barrier Reef Swim

Daily Selfseed #94 Great Barrier Reef Swim

Daily Selfseed #95 Daintree Rainforest (Oldest rainforest in the world)

Daily Selfseed #95 Daintree Rainforest, Australia

Really enjoying the travels in Australia.  Fun to see how easy it is to take 5 minutes a day for Selfseeds!

Category: Balance, Emotions, Fitness, Partnering, Personalize 5, Rhythm, Selfseeds, Stillness, Weight Distribution
Tag: Australia, Daintree Rainforest, fitness, Great Barrier Reef, Kakadu National Park, personalize 5, personalize 5 minutes, Port Douglas, Selfseeds, stillness, travel, Wangi Falls

Collaboration On The Horizon


Heading to Bozeman Montana to collaborate with Karen Osaski in creating a mini-2 day retreat for riders interested in “Equine Mindfulness and Awareness.”  October 5th and 6th.  Our plan is to spend 4 hours in the morning working with riders and interested people using Selfseeds as the base.  4 hours in the afternoon working with a few riders and interacting with the auditors, so they are included in the observations and discussions Karen and I will share in a collaborative approach to ground work and riding.  During the course of the 2 days, the riders will develop a Self-map of their inner/outer awareness based on the 11 Selfseeds, ground work with the horses, and riding.  The auditors will also have an opportunity to develop part of their Self-map and learn how it influences their partnership with the horse, self, and others.  The focus is on timing, feel, intuition, and refinement in sensing; all are important aspects of subtle communication and intention before taking action. Check out Karen and Sue’s websites to find out the backbone to the retreat.  What a treat to share from the view point of mind, body, and spirit!

Excited to see Yellowstone too!!

Tentative schedule:

8-12 Indoor work as two-leggeds

2-6 Outdoor work with the four-leggeds (horses)

Evening get together to share and discuss observations.

Selfseeds Integrative “I” Band will be in presence at the retreat.  As I continue to heal and work with the Physical Therapist, he is always noting my body awareness and speed for change–I give the work with the “I” band the credit. The feedback and integrative capabilities for inner to outer extremities is stellar!!  I could give workshops and be a crusader for just the “I” band and not even get into the other 10 Selfseeds and feel like people are learning key aspects to their inner/outer Self-map.

(short video clip below)



Category: Integrative Band, Partnering, Selfseeds, Selfseeds Community
Tag: body, mind, Montanta, partnering, refined performance horsemanship, Selfseeds, Selfseeds Integrative "I" band, spirit

Studying, Studying, and Studying


Took full advantage of a 24 hour tour in San Francisco that fell apart, but a friend and I resurrected it with a 20 mile walk through the city.  The weather was perfection and what an amazing city.  So easy to forget what one has in his/her own backyard for beauty.  The bonus was the exercise.  I love to walk and explore from this perspective.  One gets to see the details, sense the different textures of the neighborhoods, and hear the sounds of life.  Fired up to do it again!!  My friends said how about 30 miles next time.

Read More ...
Category: Emotions, Fitness, Partnering, Personalize 5, Selfseeds
Tag: hearing, seeing, Selfseeds, sensing, walking in San Francisco

CPR/AED Training

RC symbol


What an invaluable course for empowering one to have the tools to help someone effectively that is choking, heart problem, in an accident scene and more.  I haven’t taken a CPR class in 15 years, so A LOT has changed.  The teacher was very practical and hands on, so we had many opportunities to work with the mannequins and run through practice scenarios.  In the past, I left the class feeling like I new enough to be consciously aware that something could be done, but practically inept at attempting to step in.  With this course, I feel equipped to help and be effective.  Adding in the training with the AED machine is new, but with the advent of technology and increased awareness/higher health standards, it isn’t as unusual to have access to a defibrillator machine.

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Category: Balance, Emotions, Fitness, Flexibility, Integrative Band, Nutrition, Partnering, Personalize 5, Rhythm, Selfseeds, Stillness, Weight Distribution
Tag: AED, CPR, life training in an emergency, motivation inspiration cheerleading from Selfseeds, Red Cross

National Academy of Sports Medicine (NASM)


National Academy of Sports Medicine (NASM) is one of the certification programs for personal trainers.  I have been so inspired by the development/evolution of the Selfseeds Program that I have taken the plunge to become a personal trainer.  The modern material for training the mind and the body is wonderful and in alignment with what I have observed/learned from the past ten years of watching Selfseeds evolve.  The NASM program will tie together my college education with human health, wellness, and fitness thus providing a more scientific, concrete basis for supporting people’s wholeness pathways.  I was going to leave the nutrition and fitness aspects of Selfseeds to the professionals, but instead, I decided to dip into the material myself and have a better understanding firsthand.

Read More ...
Category: Balance, Emotions, Fitness, Flexibility, Integrative Band, Nutrition, Partnering, Personalize 5, Rhythm, Selfseeds, Stillness, Weight Distribution
Tag: endurance, NASM, personal trainers certification, power, Selfseeds Program, stability, Strength, updated physiological and psychological training approach

Living and Listening

Can we ever get enough advice on how to communicate effectively?  We all have so many different facets to our personalities that it is remarkable that we do as well as we do.  Living abroad constantly challenges the basics of communication, so I enjoyed reading the following article as a nice reminder of some of these basics.

Satisfying the Hunger for Communication
Five ways to enhance attentive listening and enrich conversation.

Life Saving Philosophy

How mental vigor and newfound clarity can change how we view the world and our place in it.
by Marietta McCarty

Satisfying the Hunger for Communication

Five ways to enhance attentive listening and enrich conversation.
Published on October 10, 2012 by Marietta McCarty in Life Saving Philosophy

Two rules which I’ve used over the years with child philosophers have stood me well in achieving meaningful discussions: 1) Never interrupt when anyone is speaking and 2) Never make fun of what someone says. Those simple guides could go a long way in helping adults engage in conversation, most especially with those with whom they may disagree. Twentieth century German philosopher Karl Jaspers insisted at the end of the second world war that “We must learn to talk with each other, and we mutually must understand and accept one another despite our extraordinary differences” (The Question of German Guilt). Has this ever been more true than it is today in our homes, our nation, the world?

The topic of “The Art of Conversation” lured a circle of philosophers together at a local gym. Over coffee and muffins we examined the value of authentic conversation as well as the difficulty in achieving it. Everyone agreed that two weaknesses make good communication very hard: our inability coupled with our unwillingness to listen.

I defined communication for the group and encouraged responses: “Communication is the synchronized, sincere exchange of ideas and feelings.” Participants described how reassuring it is to be heard, really heard. It matters so much to be “accepted, trusted, respected, and counted in.” The pitfalls to meaningful communication were all-to-easy to name: anger, defensiveness, needing to be right, determined to prove my point.” Rather than listening with full attention, many acknowledged their penchant to prepare quick responses while the other person was still speaking, admitting that their shoulders tighten and backs go up, ready to argue if necessary, not really listening at all. Content, tone of voice, emotion, and eye contact, all are lost, the would-be partner in conversation devalued.

What to do? Here are a few suggestions that I posed and we mulled over for making us better listeners:

1) Admit the truth. It’s a big, old world and each of us comes to a conversation bringing only our own, just one life experience. There’s much to be learned. Humility helps.

2) Practice listening. It’s a skill that requires training and commitment. Listen to rain, a snoring cat, a piece of music, the rustle of leaves, or the wind. Only listen. This practice will make communication in the human realm increasingly easier. And, as you listen better, so will the other person.

3) Find points of agreement first. When there is a problem or sense of opposition, look for common ground and start there. Armed with differences and ready to rumble, no communication can take place.

4) Listen to yourself. Get to know the sound of your own voice. Do you like it? Does it need improvement?

5) Take turns telling a story, about a favorite childhood memory,  place innature, or hobby. As the storyteller weaves the tale, just listen. Be ready to ask a question. Just listen.

As the child philosophers learn quickly, consensus that there will be no interruptions nor mocking paves the way for heartfelt conversation. Ears wide open, communication builds relationships. Why not cultivate the readiness to listen? What’s to lose? What’s to be gained?


Category: Emotions, Partnering, Selfseeds
Tag: listening, old school communication with human directly

What Is Behind Willpower?

Trees–our stealth-like teachers

Many of us recognize that willpower can be a key component for achieving a desired result or pursuing a plan of action,  but what is the underlying support or motivation for willpower?

As a child, I was always one of those kids who kept my room clean, finished assignments early, and had competitive goals to lock onto.  My parents set rules and expectations, but they didn’t have to discipline me much.  Although, they did provide rewards for good behavior, so could I say the willpower was encouraged by material goods?  While moving through life, the benefits of high grades, good results, over achieving proved to be worth the effort with freedom and support greasing the wheels.  As I hit middle-age, I could understand the logic behind those principles and see the material payoffs, but somehow my soul was lost in the material rewards.  What next?  The path took a sharp turn with the past two years of soul searching, meditating, and contemplating–Who Am I?, What is the Earth Theater?, and Is there something beyond what we know?

Fortunately, the “innate” willpower from childhood has proven useful in this newer, more mystical path.  One of the big differences is I am looking for internal aspects of being rather than primarily external signposts.  The path is me and the abstraction known as Divinity. I have never been religious or belonged to a particular faith, but I have felt there is something way bigger and beyond this small singular unit called self.  I am learning and experiencing a new perspective while living a spiritual life in India.

Have I uncovered what is behind or underneath willpower or will? It appears to come with our birth package, but we also have this component called free will.  What we do with free will appears to be what helps us along the path in decision making, problem solving, “right action”, and a peaceful acceptance of the multitude of variables thrown our way while living.  Willpower doesn’t guarantee anything, but it gives us internal momentum to act, take a step, and problem solve.

A daily spiritual teaching from the Bowl of Saki shows up in my inbox.  Todays got me thinking and reflecting on all of the layers that willpower works.  Take a look and see what you think.

Will power is the keynote of mastery, and asceticism is the development of will power.                        Bowl of Saki, September 21, by Hazrat Inayat Khan
Commentary by Pir-o-Murshid Inayat Khan:The first exercise to help the will power to develop would be to check every act, word, and thought which we do not wish to occur; to avoid unintentional actions, speech, and thoughts. The other exercise that is necessary for the development of the will power is that of seeing that neither our mind nor our body rules us, but that we rule our body and our mind. Desires such as appetite, thirst, sleep, even the desire of moving or standing or walking, all these desires should be under control. There should be a time in every day when every desire of the body is checked. See if you can do it; and then as long as you can let the body go without listening to it, do so.


A person might ask, ‘Is, then, the secret of happiness in the way of the ascetics, in tormenting and torturing oneself as they have done for ages?’ Even that does not give happiness. It is only a distraction from the worldly pleasures which produce illusion. The ascetic shuts himself up in order to have an opportunity of taking another direction. … For even asceticism is not a happiness. It is only a means of self-discipline.


The nature of the mind is such that it creates a thought and throws it over for another thought to take its place. This being the nature of the mind, it makes it difficult for one to concentrate upon one object steadily. The mind of an average person may be pictured as an unruly horse that jumps and kicks and throws anyone that tries to ride it. Masters of the world are those who have mastered themselves, and mastery lies in the control of the mind. If the mind became your obedient servant, the whole world is at your service. The king of mind is greater than the king of a nation.

   ~~~ “Githa II, ‘Amaliyyat 1”, by Hazrat Inayat Khan (unpublished)

The fasting and abstinence and all these things were taught in order to develop the will power, which results in self-discipline and which is the secret of all mastery; and it is by this power that the kingdom within is attained.


Category: Emotions, Partnering, Personalize 5, Selfseeds, Stillness
Tag: free will, inspiration, internal drive, momentum, motivation, Selfseeds, will, willpower