This morning I woke up feeling restless and lonely

But allowed that quiet voice inside me to calm me as it spoke…

"Go into the woods and listen to the trees.

Climb up the mountain side you love, sit and be still."


In the summer heat I found a quiet spot in the shade

Stretched my long legs out over the edge and started to drift.

Thoughts coming and going randomly

Not hanging onto any, dismissing them quietly one by one.


I watched the trees start to dance with the wind.

And smiled as a cool breeze brushed by my face.

Noticing that as the leaves danced their

Colors seemed to beckon… "Listen even deeper."


Two white butterflies lifted my heart to entertain me.

And as I looked out I saw an eagle gliding across the broad valley.

Then two birds appeared and I thought of loving partnerships.

I glanced away for just a moment, distracted by the butterflies

Looked back and they were gone.


I was really finding peace up here on the mountainside,

This afternoon spent alone.

Not regretting the past,

cherishing the joy found in the moment.

Feeling empowered by the strength found from within.


Just then a small gnat started to buzz around my ear.

And I couldn't think of or see anything else but this stupid pest!

Was I going to allow it to steal away the beauty of the moment?

I caught myself and laughed out loud up there on the hill.

Stop! Wait a minute… Look at the Big Picture!

And that quiet voice inside questioned… "Lost your Serenity?


Look at the tree tops dancing out there to entertain you.

Don't you see? God sent the butterflies to lift you up.

Are your gonna forget the feelings of Unity the

Black birds brought?"


Thank you God for all the little gnats of life.

And for the lessons learned from remembering always to step back

And take a good look at the Big Picture

And Soar!

~Diana Donaldson

"Special Moment"

Today I sat out by Cedar Lake for awhile

And watched two squirrels playing.

They were chasing each other up and down

A tree, running and jumping wildly free in the grass.

As I sat listening quietly something happened

Inside me. I looked out longingly over the lake.

My eyes taking in all the beauty around me.

The tall reeds that led up to the waters edge.

The water lilies floating atop the sparkling water.

A stranger fishing quietly off a small sun-bleached deck.

And the city skyline rising up above the treetops.

Somehow, the music, the magic of the moment

Reminded me of you. I became very sad and tears began to

Run down my face. And for that special moment I was reminded

Just how special you are and how much my Spirit

Was missing your Spirit.

~Diana Donaldson

1. Just let it be.

When a feeling does come up just let yourself sit with it, become aware of it and go through it.

2. Breathe

When you have a difficult feeling take several slow, deep breaths.

This helps you center yourself.

3. Remember that you don't have to act on it.

Having a feeling doesn't mean you have to do anything about it right now or ever. A feeling can just be felt.

4. Reach out.

Talking about what you're feeling with someone supportive helps diffuse the urgency of the feelings, and puts them into perspective.

5. Don't judge feelings.

Your feelings are automatically justified, just because you feel them…

Even if no one else realizes them. Your feelings are neither right or wrong;

There are no 'shoulds' when it comes to feelings.

6. Notice negative tapes

Take a moment cut to reprogram your internal computer.

Tell yourself nurturing things. Be a loving parent to your inner child.

7. Stay in the moment.

Many of the painful feelings are related to past hurts or fears about the future.

This is why bringing yourself back to the present can help you cope better.

A baby does this automatically. One minute a baby can be crying from a wet diaper, but as soon as that diaper is changed, that baby is smiling.

The baby is not hanging onto the past or worrying about the future.

8. Check out reality.

Because our most difficult feelings often stem from primitive, irrational beliefs and fears, they can have little to do with our current reality.

9. Remember, 'this too shall pass.'

Feelings, like cravings, are temporary. No matter how uncomfortable, they do pass in time.

10. Let your feeling thaw out.

If you blocked your feelings off as a child, you may be emotionally numb now,

No longer even aware of what you feel. In recovery, you may be in for some surprises- the feelings will surface. Getting in touch with your feelings is a process,

It might take a while. When you've been numb all your life, it take a while to thaw out.

Paraphrased from "Willpower's Not Enough"

~Arnold Washton, PHD & Donna Boundry, MSW