To McGuire Washington New Zealand police are opening a criminal investigation into the deaths of tourists on a volcanic island 5 deaths were confirmed after Monday's eruption of the White Island volcano 8 other people feared dead but unstable conditions on the island or hindering a search the Supreme Court declined to take on a challenge by the a.c.l.u. To a Kentucky pro-life law requiring a doctor to display describe an ultrasound of the unborn child to the mother before conducting an abortion but Matt Staver of Liberty Counsel tells Salem radio news you can't let up being vigilant against the onslaught of anti life activism that there was a time when Roe 'd versus Wade was not even considered and the Supreme Court went the wrong way and so we have to constantly be vigilant we have to constantly maintain a watch and fight for freedom justices did not comment in refusing to review an appeals court ruling that up till the 2017 law Monday Night Football Eagles rallied to beat the Giants 2317 in overtime news and analysis a townhall dot com. The following is not an actor but a real life story from Trinity debt management My story begins with a lot of debt credit card debt and I heard a commercial for Trinity I gave them a call if you're in death and you need help call Trinity 180-990-6976 when I 1st called I was a little embarrassed and kind of ashamed and I looked at the numbers and I saw how quickly that astronomical debt that was in my life would go away trinity will consolidate your accounts into one easy to manage monthly payment reduce your interest and possibly improve your credit score you'll save thousands what I would tell other people please pick up the phone and call Trinity just let them put together a program and see how affordable and easy it is to pay off your debt Trinity you have 180-990-6976 that's 180-990-6976 the Russian flag and national anthem may have been banned from next year's Tokyo Olympics and other major sports events for 4 years Russia's hosting of World Championships in Dilip expose also thanks being stripped off to the World Anti-Doping Agency Executive Committee approved a full slate of recommended sections as punishment for laboratory database infringements Russian athletes will be allowed to compete in major events only if they all not implicated in positive doping tests or if the data was not to manipulate it according to the agency ruling however it's unclear how the routing will affect Russian teams taking part in will championships such as circus will Cup I'm Charles Taylor That's my Oklahoma quarterback Jaylen Hertz Ohio teammates quarterback Justin fields and defensive end she's young and Joe burrow for male issue the Heisman Trophy finalists this weekend breaking news and analysis a Town Hall dot com. More than 200 gun rights activists rallied in the capital of Virginia Richmond if not to fight any attempt by the new Democratic majority in the state legislature to pass new restrictions on gun ownership the god family guns rally was held just a month before the General Assembly is set to begin a session that's almost certain to include a variety of gun control proposals those include requiring universal background checks for gun buyers and prohibiting the sale of assault weapons those who attended the rally said such measures would do little to reduce mass shootings and other crimes but instead would punish responsible gun owners Heath Peters Washington we should learn later this week whether a judge in New York feels Harvey Weinstein should get a harsher Bale's terms Prosecutors say he violated conditions of his bail by disabling his ankle monitor so his whereabouts went on record for hours at a time defense attorneys say it was not deliberate more on the stories of townhall dot com I'm Rhonda Rockstro. He. Was. Anxious night. Make you think I can't believe you just said that pop up thanks to lifestyle if they're happy for you because that would be a great place to make sure if you said that if you pop off make you smile he said I don't want to go it is Ok I know the price me a merciful God he did that if you do that he said I would give you a laptop the next year are you sure it did well did you get one 0 yes I do. Now come up with a very good God. And it is that time again time for the pop off radio show welcome Have we got a good one for you this is kind of for like 180 degrees on the tube a little bit later on we're going to be talking with us Sarah she wrote a book called Simple abundance and it's $365.00 days to a balanced and joyful life and. Lord knows we need it right about now it doesn't seem like we have a joyful life no matter what we do and a balanced life I don't know that's even questionable so hopefully she can give us some ideas as to what we can do to make it all a little better she is a number one New York Times bestselling author done quite a few other books and a whole lot of other stuff that really you know hopefully the advice that she gives us will be valid and each and every one of us can do it talking about validity I want to validate that we all have pain and sometimes it's a pain in the neck in various way. Yes and sometimes a little bit lower than that but we do have pains little pains and we're going to find out about how we can do every day self care and maybe develop the art of pain relief all that a whole lot more coming your way right here on Popof So you know we do pop off. If you didn't hurt yourself today and it could be for a lot of stuff you know doesn't make any difference you're doing maybe some exercises that you haven't done for a long time or taking on something new that you didn't get ready for and with the holiday time you know it comes sprains strange and a bunch of our ways that go along with it so now comes the how of. Everyday self care and the art of pain relief one of us Denson has been a physical therapist for over 30 years and now she brings together her life long interest in eastern philosophies and mind body awareness. Welcome Wanda thank you so much Mary Jane now you say philosophy of pain what does that mean well it's it's a way of understanding pain and knowing how to and what to do when you experience pain in your life. Many people are frightened fearful of pain and the very definition of pain is an unpleasant sensory and emotional experience so as soon as the emotion part comes in and if you don't know what to do for pain that's just going to make any condition much worse and this is an attempt to show people really simple things every day just during your day during your life what you're doing during the day has You're sitting there things you can do in bed before you go to sleep in the morning before you get out of bed that can make a huge difference you also addressed the idea of self care but you got to be careful because you can do more harm if you don't know what the cause is and what you're doing to it well the kind of self care I am African people is is nothing that is going to be harmful to is a very gentle leader slow movement or really simple postures that are just you know part of how the human anatomy works in human physiology there's I'm not suggesting people I mean I'd certainly my book mentioned if you have a trim addict injury high impact. You know possibility of a broken bone you get yourself in there you get checked you know you cause that is one that is true movement generally is good for the beginning of any kind of healing movement and beginning to regain strength is key to really effective early self care that being said if a bone is broken you don't want to be. So fucking that up and I would think too that. It's part of our society. People as soon as they have an ache or a pain or anything that is out of the ordinary The 1st thing they want is give me a pill make it better yes and that is it the magic fix the quick fix and that is a very appealing thing. And certainly that has been pushed on us through you know from a suit of clothes advertising and you know even the medical profession off and they're limited in time 200 to something that you know when they want to help make at me a pure bred of course that there are opioid prices going on in this country. That has been a huge failure and research and came research has really shown that you know pain itself is a is a complex I could say you know it's sensory and emotional experience and there is no place in the brain to target pain that pain medications do i make us less aware of it and just you're just you're not so focused on it basically is what they do so pain and orthopedic kind of pains you know there's no children it's just going to make them better because it does involve movement taking some responsibility you know for your own yes self care and and particular strengthening is often what it is missed with a lot of work to do so as we get older I guess we need to expand this are going to be some pains right you get pain is a normal experience and then this a good thing I mean if we didn't have pain we would know when we have you know cut or suffer for 7 even the attention it brings when you know a joint is sore it just a you know arthritic joints that kind of pain it's actually young good that it's a reminder of like oh I need to move that joint I need to do give my full range of motion back that to and I need to do certain And again what I'm offering simple strengthening from around that joint. But you know what is the one begin I mean well you want to do but you don't want to overdo and you don't know where the bottom line is that you're crossing that's very well run to start with spinal pain because that is so common in our neck pain or and there's a personal story here because the other person my story yes I've been a physical therapist for 30 years but I've been putting my 1st part in 4 years than that and our so I being there I mean I would notice that you a simple kind of injuries that I would have had and knew how to take care of and I'd be better in a day or 2 I had patients coming in that had that same kind of injury but months before years before and it ended up with chronic pain but then I ended up with my own chronic pain I got humbled and I had and I had you know low back pain in the past but it would never stay that long but you know from back 10 years ago now I had had some minor low back pain and I was you know kind of a scar it made it kind of ignoring it not really doing that much for it but it wasn't that bad and then I went out and started shoveling into some heavy clay it had been a rainy winter and I have been doing that much and I went and then my back to swing into spasm for and I have to fix periods that I mean many of us have and so I very gingerly got myself back into the house and I did other things that I need to do here I am a physical therapist I know how to do other stuff and I did take an anti-inflammatory to do some I say did some gentle movements and then I you know over the. Days and weeks and months I continued to do more strengthening and things and I did commonly as a physical therapist to kind of exercises stabilization exercises working with a plot of machine. You know those kind of things and. Every afternoon I would get the spec spasm Yeah and I'd have to sit down or stretch and it just didn't go away so. I found I decided Ok I'm going to go to doctor and get an x. Rated gaves in the end I am I am no different than everyone else I gave and I said I don't want to see how bad how bad is my spine and I knew my father had a really bad spine and my grandmother and Anyway so I go in because they know me there you know they had me look at the strain which you know you really do for the average person and it's was like I gassed I mean literally I had never seen a spine looking that bad I have a high side raised for his car they are the generative members school religious which is which some I think people are going to be hearing that diagnosis more it's not uncommon it's the kind of condition of the spine that leads to that or kind of posture when you're bent forward and kind of leaning off to the side that that's what it looks like from the outside and so I was a little more than a little taken aback I certainly had an emotional response to say x. But I just want to term and like Ok given life going to go trying whatever so. The word what finally happened there was that I went on a day last silent meditation retreat and I was just being offered in my neighborhood something I usually would do but I went and so it was an hour sitting meditation and then an hour of Lekki meditation which is just a very slow walk and I in the morning I was fine and then by the afternoon I'm sitting at my back starts going to spasm. So I go and I'm sitting in a chair if I did that clear sitting in a chair saying you like to sit on the floor so I open my eyes and I'm looking at all the people who are sitting on the floor and more than half of them are bending and stretching and moving around and obviously in some degree of discomfort there they're squirming and I just looked at that it's almost like I was looking at a mirror because that's what I had been doing for myself and the spasm and get too bad I would just be stretching it just gives you some temporary relief and I got inspired somehow that lightbulb went off in my head I go I'm going to do the exact opposite of that so I just sat in my chair really erect completely wrecked not leaning back into the chair at all and I tightened up my buttocks I linked in my spine I made myself as tall as I could in a chair I tucked in my chin lengthening the back of my neck pulled my shoulder blades together and down and pulled my belly and towards my spine sprinkling but still mostly silly really I just was a very erect sitting it really doesn't look that silly it's just very wrecked it's just very very rigid you know posture and and then as I held the hand I held it really intensely I had no pain I had no pain and so I held it for a minute or 2 and every time I relaxed and the pain would come back and then I would do it again pain be gone and then with the walking night with kind of do that a little bit as well as walking to lengthening my spine pulling my tummy and I mean it's really not as we were just good nights out and anyway much to my surprise the next day I had no pain and I was that was gone I had no pain after that so this is now what I have. Postural isometric lengthening or Carol to make it kind of short and cute because you're doing Carol instead of taking a pill but and don't let it stop the scoliosis and that's just what you have to generative conditions of the spine you're going to have those but there's something you're interested in me. Interested me when I 1st became a physical therapist I heard about a research you know project that had been done that showed that degenerative conditions of the spine do not match up with people who complain of neck pain and back pain but for insisting you could have a really you know great looking x. Ray and still have pain or you could have a not so good looking x. Ray and not have that that was never explained I always had it stuck in the back of my head but I kind of knew you don't equate you know a bad x. Ray you know because for one thing it's it's completely common and really normal to have the generative conditions in your spine that just happen as we age on planet Earth gravity going through he'll like it or not right pretty much in line or not and sadly there are a lot of people still are told you know aggregate this arthritis and you get this that's it you know you just learn to live with it there's nothing you can do about it here take a pill but the thing is you really can do something about it it's true it's not going to change your x. Rays and with my school ios it's it's probably I mean when I started x. Ray I was in acute status and so my spine a little bit more to the side yeah you know than it probably is now but I still have it I mean that I'm I'm always going to have it it's it's genetic you know my case I what I'm worried me probably more than anything else and we talk about taking the pill Well you know taking the pill sort of kind of once in a while Ok but you know we've got I think you have the stats of that one $130.00 Americans die every day from an opioid overdose that's that's insane it is sane and it's it's really sad that I mean the story with the opioids probably it's been on the news so much lately but we know in the ninety's you know Oxycontin came out and . Produce pharma but they were promoting it as if it wasn't addictive because it was time released and I think we all know now they've had the information back then that it did have the potential. Even just Scott state anything that offers any kind of pain relief is potentially addictive I would because for psychological pain physical pain I mean you know we're going to be talking more and more because and so while the amount you're taking doesn't work anymore we add a couple more and a couple more in a couple more and then said That's human nature you know you don't want you want to stop the pain and you're being told by had doctor usually that this is going to help you with your pain and very confusing thing to a lot of people when they hear like oh now they're telling me this is bad for me whatever's older friend who he was just taking by couldn't because the epidural injections for his back problems weren't helping anymore and so the doctor said I can't keep giving those injections to you so how you can do is take by could and he was taking it like 4 times a day even waking up in the middle of the night To Take It oh you know and then he had this other medical condition that landed him in the hospital and during his stay in the hospital he wasn't asking for pain meds he was in bed he wasn't moving around in any way so he did I think they were through some withdrawal type symptoms you know just imagine that kind of thing but to get out of the hospital and he's in a weakened state I mean he's very weakened but he asked me When do I start taking the right to do it again and I say you don't you dunk army goes my doctor prescribe it and I see you have but he only gave it to you because there was nothing else he knew to do for your pain it does not help you is not really helped me that I need to do is get stronger and he Little by little got stronger and he got there I mean life has kind of changed turned around and he's still you know you're still in pain and you know times but he's not taking Viken he's back to driving he's much more active His mind is much clearer he's having a better life than not that yeah I got to ask him or her to newco chiropractor I can't say I have is all the work only with the upper cervical In other words the atlas and because they'd say the. That anything that you do is for an adjustment if you do it in the atlas and the rest of the body aligns with do you believe. I mean a not exactly I mean there must be some validity to it brought it I think it depends what a person does good let me for me say this if a person had that kind of treatment and then did this pill that I'm talking about it's possible lengthening and strengthening and which you know using that during the day I think you'd have a better chance of having some lasting effect of a treatment like that got you yeah yeah so how do what if we don't know what the cause is should we try and find out what the cause is 1st before we do anything or start the you know the exercises any time you can start the exercises really anytime that when you really want to know I mean if you're not getting any any relief you know certainly after like if it's 3 days or week then you might you know want to go in for my help but but the thing is that again the body we're Ok I mean I should back up I mean if there's something that is not you know muscular skeletal I mean there's some tumor or some other condition going on that you know you know course you know you need to go check that out to have a pain that's in your your chest area even in the middle of your back but it's like earlier that could that the cardiac could that the Palm unary. It's not going to choose to do what's in the book but if it's you know a condition that you know you have any doubt about like and maybe this is something else you should definitely go and fish because you need to have that reassurance I would always be you know so happy to see people that had already gone through the whole gamut testing through doctors and then by the time they come to see me it's like well here's the good news it's it's nothing directly or by. I can help you so and you know that they get more confident not going to ask you combine. Eastern philosophies 1st of all explain to me what those eastern philosophies are and then explain to me what mind body awareness is Ok. Just broadly Eastern philosophies I consider just being present in the moment based You can even say it's paying attention that's how just how short and sweet it is it's not think there's any thought and you time your mind is just running rampant with thoughts and which is also when you're being there motional are reacting to something emotionally that's always something of the past you're thinking of something in the past you remind me of the very girl know that I have as many as are all remember the last time this happened to me or some kind of concern about the future Oh no I'm not I'm not going to be able to do this or that or this is this is up for the rest of my life is going to be misery it's it's getting away from that and actually being in the moment and and of course with what I'm dealing with here that moment might include pain but it's and and present sensation it's not something you have to run from and it's something that again through the simple ideas in the book that you can apply to that moment when we 1st have pain when you 1st have an excuse pain of course you're going to go you know you're you're going to have the braces you as it's Friday it's you it's going to do all the stuff it's going to engage your you know sympathetic nervous system the fight or flight system you know your heart rate is going to increase your blood pressure will increase your you know that you know your muscles tense up that's not normal but it's what you do after that so the kind of mindfulness the 1st step is a simple thing and it's just taking a deep breath. You know just letting yourself take a deep breath and that and begin to initiate the complete opposite you know kind of relaxation God is not effect and it's as simple as that I think people often do get confused right all right don't have time to go meditate and time to do that this is all things you're just doing as you're living your life you can do it as you watch washing the dishes you can just to be aware of the moment you're in you know listening to what's around you and feeling what you're feeling because often people and that for for taking the pills really does a lot of detriment after not taking a pill that makes you you know relax more and not feel the pain as badly arouse you to be in these positions and postures that are not going to help their condition at our right to be doing this even before I have any kind of pain to try to maintain them you know that's a really good point it's I recommend that even if you're not having any payments or you're sitting on a computer for a while you just occasionally just straight not get in that position fine go ahead and relax back until you know how you're sitting really good with driving or being on an airplane just to change we do it and if everything feels fine you know it seems like a lot of young people are having more problems than they should but you really true I mean right or you know not as active but of course the technology and other you know what their phone and their nose in the phone the whole time right that I actually said by the time some of these kids get to be 21 or 25 years old but then have carpal tunnel from the you know texting their eyes are going to be gone from trying to see things on that tiny screen and with the ear buds in they're going to go deaf they're going there you have it that's the future right Ok well I know it's a sad thing but I'm writing the book I have to run to what I said By now you should know if you see somebody with their cell phone wipe and rubbing their neck I mean it's it's it's really the same thing it's just taking that moment being present for that moment and beaming your body feeling your body and just. Getting out of those extreme positions and of course there's better ways to get to the phone and also cutting it down from time to time is a very good thank you for the Dan a lot then yeah that's too much I mean I know this is we we go to a club every ball 3 times a week I exercise every day so I have a different station we come and bike and I do that every day we do our walk every day and then 3 times a week we go and do I do some cardio and. Strengthening somebody's strengthening but you know what I see these kids going to school in the morning and they're all huddled together and they're texting each other you talk to each other anymore if you check seeing each other and that worries me I mean you know you've got to you can you can do more in life than you know have you know than a phone the whole time and we I see that at the club I saw where one that I'll be you know looking at some of the equipment that I want to use and they're sitting there on the phone what the heck are you doing on the phone you supposed to be x. And so I get that that is where we go for a walk in the park and I'm enjoying the squirrels I try to the world and I look at the birds and I hear the sound and people are walking through their wood with your buds in and I don't know what they're listening to but there's they're not listening to nature Exactly and that is so important just to be in the natural world that it's there but yeah there's So I just make a comment in the book about how we're we're really our bodies are more like 100 gatherers I mean that has a change of the years the technology though is you know it's making us feel like computer Adam attacks and then we're not I mean that's not how we work in movement is key to the health of our joints or muscles our nervous system it's it's probably . Yeah absolutely and I mean I'm a Baby Boomer so I don't see Gisele I'm going to keep moving as much as I can but if you do happen I mean I stood up not for 5 weeks before weeks I guess. I stood up from my desk and I made a quick turn I spring many. Years 10 years ago it's and that's always a sort of status thing to me was someone who was you know her age of 11 removed or driven to learn a doctor you need to correct an exercise you know your heart's or your printer is going higher you have to go exercise and they would go and do something and it themselves. And so they can all just keep pushing the book really does break it down very simply there's a lot of stories in it that you know make it a little more entertaining to read difficult information here and there but sidebars and I'm a firm believer in the Kiss method Keep It Simple Stupid very you go me too me too because the books that are out there that Lisa I mean there's a lot of books out there that but I haven't seen one quite like this that was such a kind of a narrative in conversational you know tone to it so realistic realistic Yeah it's a very do have a look and everything you are in that strain your knee I mean just it happens you know you wake up and you can't move because you know something happened the day before and it's you know you can work with it and there's just again just some simple things that become just part of your way of being you know present in the moment that you're just doing that you can for example even if you don't want to land up an emergency that they don't know what they're doing some sign for them where they give you the ultrasound Well you don't have any blood clots Well thank you that's good well you didn't break anything thank you that's good great a little I have but now I do yeah when you have a strain you're of some kind Yes I mean with muscles muscles will go I mean if we've ever had Charlie horses or really bad spasms muscle spasm in or when you can turn your head and I mean that's a real strong non-action. But let's turn things around for things are you know strange sprinter going to have a degree of muscle strength and even stress and a chance to thank you for yet stress is huge that's exactly Stress is part of that fight or flight you know syndrome that we put ourselves in and our muscles because we're not like running away from the tiger but instead it's just that energy is going into our muscles and I must do 10 sap and I can now dribble website yeah it's kept it up you got you got we have our map app now I'm not going to like that because I love the name of the book but Ok Ok so again oh the book is available or the book is available at Amazon Oh damn that sounds good well thank you one for taking the time to be with us because obviously with the holidays real people are putting out lives and decorating the tree and they're pulling stuff that they should handle and well you're better equipped thank you so much for having me on a really interesting field that you're welcome to come back anytime because we need all the help we can get stressed thank you for your ideas which you know I'm back again that's Wanda Swenson and it's s w e n s o n And the name of the book the how of our pain in the garden at least we're going to try and do it for you the best we can. 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Well we all want to be happy but how do we get there you know we live in a rather brands of modern world and women of course probably more than men want to take on incredible expectations but perhaps achieving a harmonious and joyful life should and could be your goal now Sarah Bon-Bon it says that you can in her book call simple abundance 365 days to have balance and joyful life sounds good to me now Sarah shared her secrets with Oprah and with so many on a national basis she is a nationally syndicated columnist as a matter of fact and she founded the simple abundance charitable fund we'll find out about that too Sarah It's a pleasure to have you with us on the show thank you Mary Jane a pleasure pleasure to be with you Ok today's culture really doesn't nurture gratitude does it. Well we hear about a gratitude journal a lot and this is the 25th anniversary edition of simple abundance and it was originally published in 1905 and I started keeping track of the things that I was thankful for because I knew I hadn't before but I had tried everything else. And I just couldn't connect the dots and and one frustrated morning you know my spirit said you know sit down and give me don't get up and and give me 100 reasons why you're happy about your life why you're grateful for your life exactly as it is right now but when and up were not taught to do the the Give were taught to take more than give. Well I think that that comes from I think where we are afraid of scarcity that that you know maybe or maybe our little hand where you know kept when we reached for the last cookie on the plate when we were young you know they were they were is a scarcity mentality but simple abundance that is completely the opposite it's not about lack It's about all you have is all you need at this particular moment I'm not saying you know 24 hours or a week later or or anything like that I'm saying in this 5 minute. You might lose your key and or not be able to find your teeth in your purse and suddenly you get really panicked because you know what the outcome would be if you lost your teeth yeah you know you would lose days and everything else like that and then then you find your keys in your pocket a place that you don't normally put them you're so grateful that we found your kids and all of that you know little or or relieved Well I think it's but I think that that that relief you know relief opens the door for gratitude but you know you will forget that you will forget the last. 6 By the time you get home yeah. And that's why I rejoice started writing down the things I was thankful for every day give it give me some examples that you are your that you have gratitude for oh the things that I have gratitude for. You know finding the milk that still good in the wood in the refrigerator so I don't have to go out. Please. That well yeah I mean I think but I'd love to have to start the day with a cup and I like it with Bill and if you know that milk a still fresh and I haven't gone to the grocery store yet for the same reason I've got the extra cans of cat food so I mean it changes it changes your perception. Of water for a shower the fact that we don't have to carry the our water when we go through you know a weather emergency getting the power back on but knowing if we don't get the power back on that you could walk to what I call a caution closet and there are a battery there there are lamps there flashlights and everything that you need and you can put your hand on it even in the door. You know that shakers which were. Religious community in in the around 18 hundreds here used and of course Shaker furniture is so beautiful to look at and they believe that you should be able to put your hand on whatever you needed even in the dark and I think that that's very enlightening. To some of the work that a lot of simple pleasures since simple you know we're not talking about fancy Samantha stuff big car house whatever trip you're talking about the everyday things . Yes it's finding the sacred in the ordinary it's realizing we think it's the big moment do you know the proposal or you know we get the how story you know the new car we think it's these moments but what really the narrative of our lives is is punctuated really written with the the small and the simple the overlooked and media to be on testify that social media has really taken a chunk out of our good graciousness every day yes it does that's why I stay and in simple abundance I advise. Women to you know if things gauge you're not going to stop and let you go to detox camp Camp and this is these are all little little things that don't start your day don't start your day turning on the e-mails or turning on the new to see what's there you know have your cough they have your teeth collect your thoughts I start it was with prayer and meditation but just had that moment be about half hour that golden half hour and and at the end of the evening you know don't fall asleep with your computer in your in your lap and the green light you know. The only light in the darkness or a falling asleep to that the television you know just turn it off and and just experience the quiet I think the quietness is has become a luxury for us but it really again I think one of those some people crazy. But it does. Well then they don't they're not going to start with you know start small start with 15 minute just start so that you can see the difference because that's really that's really what this is you know I I my own spiritual research and and development and I think skeptics make the best speaker in life and you know just try it because it used start writing down writing down in the writing because that that's how we remember if you do it you know. 5 May be too much for you but 3 times a day in 2 months and nothing else changes you will of change you will not change and I have never met. Or had someone tell me that that didn't didn't work but even in them but each department be a little bit different too I mean doesn't all of these same things every day oh no oh no well that's that's the thing I mean I think gratitude is great that opening here alright to see the small small things but you know they're going to be days when that are really tough and you don't you get to the end of the day and you don't think you have anything to be thankful for in fact you're angry you really feeling shortchanged Well the 1st thing I put down when I have those days is you know the day is over I'm going to bed and I'm turning out the light and tomorrow will be a new day I mean we have to be real about this this isn't this isn't yellow happy happy fakes kind of gratitude this is this is the real stuff. And sometimes our lives we have a season of loss of relinquishment and we don't know what to do we cry or still sleep but I've learned that gratitude that patiently at the bed waiting to comfort us I wish I could say. To to you and all your listeners that all the lessons gratitude has taught me in the last 25 years came from joyful moment but but that's that's not like it's not always going to be a joyful but you know as the. Bible says or the Psalmist says you know thorough main door for a night but joy in the morning so that that that's what but simple abundance you know that line is that you also talk about finding your authentic self what does that mean. Well one average writing sample upon it 25 years ago. I realized that it was the search for authenticity and I believe that the authentic self is the soul made visible and the authentic self really it and the gratitude journal came from simple abundant 25 years ago and. When you know when we're pretending and we don't reach past our comfort to help someone else and as I think that when you do when you have a shared experience if you know someone is going even if you don't know the person well you know them and they're going through a rough time. Acknowledging that that they are going through a rough time and then saying I felt myself. Back that's the connection and and but we had to take you know we were afraid to offend and I really think that we're we're all longing for connection I mean that's why we're on social media but you're not going to find your authentic self scrolling through Instagram and. You know you're going to going to find her. When you start looking you know within deceiver to love another thing about the gratitude journal the very practical is that I find that that I put down things that I was thankful for that didn't make me happy like it taking the time to to make it a kind of fish sandwich really well the way I would for 4 yet you know with carrots on it and butter milk bread and you know doing that I do that if I was having friends over for lunch but am I going to take the time to do it myself and then. One day is that yeah I am on the take the 15 minutes to do it for myself and then you look back and you say oh yeah it's been a while since I've had one of those. So just yesterday What is your authentic self. I don't think it's that it's a cookie cutter I know that's what I think each person has their own authentic self and I'm just curious as to what yours is. Well my authentic self. Is. For all. She had. Sheep and a horse and her garden and a grove of mystical trees I had all of this in a chapter of my life that was spent in England for 10 years and I needed to to have a new chapter and I needed to move away. But I haven't gotten back to that rural life so for me. Getting back there is part of my authenticity I love movies I love what I learn from all kinds of film. Films are a passion for me. I love incredible women I call them women with a past who came to a moment came to a crossroads in their life and wanted to give up and wanted to. But they had the courage to mock the spiritual moxie to take that next step and their entire life changed around those women they have lessons for me I'm very passionate about women and women's history not in the driveway but in a but in a real way like for example Dorothea Lange who is a photographer during the 1930 s. And she she was the photographer that took the picture of the Migrant Mother that. Has come as an icon. To represent the Great Depression and when you understand her story that she was on her way back home a driving in the rain in the door if she kept she had all the photographs she needed. We did it for the. Federal Department of Agriculture and she saw out of the corner of her eye a flashing sign that said you know keep a car can't be picked this camp and she went past it and she tells Has she drove for 20 miles in the rain in the dark she didn't want to go back there she didn't want to do it but somehow she found herself turning around and heading straight back to the people pickers camp and she got there she got out she didn't know what she was doing she got out of the truck and it was raining and she saw this mother with 4 little children around her and she just started taking the pictures one after another it was in the posing she said we had an unspoken agreement the mother that I could help her somehow and I knew that she could help me and she went back and after about the 5th exposure she left she she didn't interview or anybody she went back home and when when the Federal Department of Agriculture got that photograph it was 75000 pounds of food in mediately take it to California and to the peat picturesque but she didn't want to go back to Mary j. Well that's the thing she would be something in that inspired her to do that have you ever had what I would term an aha moment Oh I've had many moments I've been very blessed with them because again I speak or you know it's and is always you least expect give me give me an example. Well. I want I wanted to raise rear seats in England and at the time I was going back for my work back and forth I have one daughter and she was in New York and England it was a very far away and my only child and but I my dream was to have greater reach. And. I I couldn't I couldn't get them but I had a feel. That that was perfect for them I got the feel 1st and everything else and and I couldn't have them but then a former from a from Newton's chapel so I just knew birthplace. Asked me if they had extra Rams and they had to separate the Rams and I and they used and asked if they could he could use my field and I said Absolutely and I had sheep I didn't have to I didn't have to take care of them I only could I could just walk down the lane and every day and I did and you know that was completely unexpected but it was an answer to barely articulated prayers. That you know you know have a tendency they want to do everything and they want to do it perfect and you can't do everything perfect this is not possible. I don't think it's I don't think you can do anything perfectly and and I think that that's a real hang up we we have to realize that you know Perfectionism is a really self sabotage you know very sophisticated way and the idea is women take care of the world they take care of their their family they take care of their work they take your their community they take care of everybody but they can't get themselves on the To Do list and that's why the bill abundant if it sounds like a 600 page permission slip to get you to get yourself on your own to do list. It is. So yeah we need to that we need to take care of ourselves because when we don't we can't take care of anybody else happens especially those we love and we've seen women seem to blame themselves for a lot of things you know I didn't do this the right way or I didn't get this done or whatever and it's just not possible like you said it's not possible to be perfect no no and you know the Amish quilters. When they will when they're done with a quilt that is perfectly done they will add a patch that and then perfect that really and it yeah and it says to them that only God. Can can do perfection but you know even God didn't hold perfection as the ideal because on the 6th day he. Said You know it's very good and I think that that's what we should do for as the you know very good you get a gold star for just being very good. You know I really got to just gonna say what our world is moving so fast and we have such a polarized world today and people are always arguing a need in each other's faces and and you will stop you know that's not accomplishing anything is it no you know we have to step screaming at each other it doesn't matter on what side of the divide we are you know we you know we really need to remember you know civility and that's why we've been and we do feel we do feel torn in a 1000 different directions and you know there was a. Study done by Microsoft. And human beings now have an attention span less than a goldfish. Parable. Really does that make it think that yeah. Yeah where we're pulled in a 1000000 directions That's right really in this version that's simple abundant. It where I really want to help help my reader. Pull away just to have some buffer at the end at the beginning of produce a. So you know you need to yeah and you were right I mean you were talking about don't watch the news you know the beginning of the day you should watch it night either because they say has nightmares now some of it have to because I'm you know in the court you know you're losing that but you know I don't know if you don't watch some of this stuff and how do you know how to handle it well you know I will I don't have to run away from it you know. You know but I know that for example I know that on the very I have it on a disciplined writer and I write from 10 to 5 I do not turn the news on until 5 o'clock. By then the creative work. Is done for the day and I can catch up and but if I turn turn it on. I am just sat down you know down the tubes I am just pulled right in and and the other thing is that it. It's 24 hours and breaking news so it's constantly breaking news breaking and you have to know this and. What has happened is that we have. News We have reporters from around the world and they are you know every tragic natural disaster or another nother upsetting terrorist. Activity you know but it's in real time Mary Jane it's in real time and we are the last out by our heartstrings we can't really do anything to help but But what is there and so I suggest in the book that we do that we do something so that we don't feel helpless and let me give you an example I have I have always felt you know. I didn't know c.p.r. And. You know 37 percent of people people. Will do c.p.r. On a stranger but you know for women that much higher we will not do it we are afraid . And I thought if I learned if I learn c.p.r. Then if I'm in a situation where someone needs it I am I'm not helpless any longer because I can offer help until help come and that's the idea of the crushing closet that's the idea of of trying to create a buffer. That protects you know what we hold precious amazing you have a website. I do it it looks like they're a band match Ok. They're up and brought that at dot com That's my Web site and. You're being with us and great information I mean we need to be grateful we need to just move on and you know make life a little bit better for ourselves instead of always going the old well with me type of thing you know where they don't want to but I do it absolutely yes absolutely true well thank you so much for being with us today thier appreciate it. Been lovely thank you you take care now again it's all simple about London's 0. And it's really it's about joyful life and living a joyful life in the meantime live simply laugh often love deeply and above all else dare to dream can make a dream come to begin with. That's one of 4.5 k. To 80 c.m. . In 98. Years this is our townhall dot com I'm Rhonda rocks from the House Judiciary Committee's 2nd hearing featuring the opposing counsel from the House Intelligence Committee neither side gave any ground Monday the Democrats claim is to transfer request for Ukraine to investigate past Biden family dealings in that country was never to illegally gain leverage in the 2020 elections articulated by California congressman Ted Lieu among others no American got to say show a foreign government official and asked for an investigation of a political opponent but Louisiana Republican Mike Johnson argues the hearings were rigged for a foregone conclusion 17 out of $24.00 of our colleagues over there already voted to proceed with impeachment before we started all this they've already made up their minds they were they were prejudice before you walked in but the American people are not the Judiciary Committee vote on articles of impeachment could come as soon. As next week George was on a reporting the Supreme Court Monday declined to take on a challenge by the a.c.l.u. To a Kentucky pro-life law requiring a doctor to display an describe an ultrasound of the unborn child of the unmourned child that is to his or her mother before conducting an abortion the u.s. Government misled the public about failures in the Afghanistan war at least that according to a published report documents obtained by The Washington Post show ever changing u.s. Strategy and misstatements about the state of the war in Afghanistan across 3 White House administrations the Post obtained thousands of pages of documents through the Freedom of Information Act and lawsuits it accessed interviews conducted in the lessons learned project by the special inspector general for Afghanistan Reconstruction the project known as cigar has produced 7 reports so far according to The Post John stop go the head of cigar admits the documents show the American people have constantly been lied to Mike Ross c.e.o. With that report news and analysis at townhall dot com. 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