Empowered Therapists

Support clients to get their Most Incredible Life

Thu, 01 Jun 2023 15:54:53 GMT

TEAM CBT consists of skilled professionals that provides a safe and nurturing environment where individuals can explore their goals, overcome obstacles, and develop effective strategies to create the life they've always envisioned.

At its core, TEAM CBT believe that everyone deserves to live their most incredible life. Where they are committed to providing unwavering support, guidance, and motivation as our clients embark on their personal journey towards fulfillment, purpose, and lasting happiness. Through personalized guidance and a holistic approach, we empower our clients to identify their true passions and unlock their full potential

Want to learn more? Watch the interview video with Dr. Leigh and Angela Poch below!

Train your Mind, Transform your Business: Power of Positive Mental Habits

Fri, 12 May 2023 19:57:24 GMT

Psychology for Business Success.

Join Dr. Leigh and Julia Izmalkowa as they tackle into the topics of Mastering Mental Health Habits: A Key to Success in Business & Life.

Want to learn more about Winning Habits for Business and Life?

Check out their full interaction here!: https://www.youtube.com/watch?v=ZMZ_3C5wJMg

Business Track TEAM CBT Warsaw

Mon, 08 May 2023 18:03:22 GMT

Here's something to be excited about!

Starting a career in the business world can be exciting, but it can also be overwhelming. With so many different career paths available, it can be difficult to know where to start.

As discussed by: Dr. Leigh Harrington and Dr. Mariusz Wirga, you will learn to consider your interests, skills, and goals when deciding which track to pursue. If you are a student of Management, Business, Leadership, Entrpreneurship. You will find this valuable!

Click on this link to register: https://teamcbt.eu/register/

Introduction to TEAM-CBT: A Collaborative Approach to CBT

dr.leighharrington@gmail.com (Leigh Harrington) — Fri, 03 Mar 2023 04:40:55 GMT

Join us ONLINE on March 10, 2023

Click here to register:

SVC-CAMFT - An Introduction to TEAM-CBT: A Collaborative Approach to Cognitive Behavioral Therapy (3 CE credits)

TEAM-CBT Warsaw Intensive Join us ONLINE or In Person March 30 - April 2, 2023

dr.leighharrington@gmail.com (Leigh Harrington) — Fri, 03 Mar 2023 04:16:12 GMT

TEAM-CBT Warsaw Intensive - Poland 2023 - In person and Online - March 30 to April 2, 2023

Join us for a fantastic experience!!! If you want to bring your clients, employees, and yourself to the next level, this is for you!

BONUS: *For the first time every "The Business Track": Self Mastery, Inner Wisdom, Personal Empowerment, Teaching Employees to be Excellent and more!!

Check out this conversation between Dr. Mariusz Wirga and Dr. Leigh Harrington about the upcoming TEAM-CBT Warsaw Intensive.

In Person or join us from anywhere ONLINE!

Empowering Everyday Habits - Dr. Harrington joins The Feeling Good Podcast with Drs. David Burns and Rhonda Barovsky

dr.leighharrington@gmail.com (Leigh Harrington) — Tue, 24 May 2022 03:34:44 GMT

Dr. Harrington joins The Feeling Good Podcast with Drs. David Burns and Rhona Barovsky

#279: Dr. Leigh Harrington on the Secrets of Goal-Setting for Habits and Addictions - Feeling Good

Dr. Burns is Dr. Harrington's long-time mentor and the author of numerous books including "Feeling Good," "When Panic Attacks," "Ten Days to Self Esteem," "Feeling Good Together," and the most recent, "Feeling Great!"

He has recorded hundreds of podcasts that are free to the public and full of value for therapists, those suffering from mental illness, and anyone working to better their life and experience of it.

Dr. Burns Website is: www.FeelingGood.com

Dr. Rhond Barovsky is the Feeling Good Podcast Host and Founder of The Feeling Great Therapy Center, where she is joined by an outstanding group of clinicians.

Find her and her amazing colleagues here: www.FeelingGreatCenter.com

"My Tropic of Cancer" Author Interview with Daniel Mintie

dr.leighharrington@gmail.com (Leigh Harrington) — Sun, 23 Jan 2022 07:51:44 GMT

Join Dr. Harrington as she sits down with Daniel Mintie, therapist, teacher, author, and wise soul, to talk about his latest heartwarming and inspiring book, "My Tropic of Cancer."

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Challenging Conversations

dr.leighharrington@gmail.com (Leigh Harrington) — Sun, 28 Nov 2021 20:44:27 GMT

What is a Challenging Conversation?

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Replacement Thoughts Are Where It's At!

dr.leighharrington@gmail.com (Leigh Harrington) — Tue, 02 Nov 2021 04:17:38 GMT

Discovering, Planting, Harvesting, Installing Replacement Thoughts

Dear Colleagues,

If you are a TEAM-CBT Practitioner, you are already familiar with one of the most advanced, sophisticated and powerful thought replacement systems we have: TEAM-CBT. This approach, typically delivered in the therapist’s office, but also delivered by coaches, Low-Intensity-CBT Practitioners, clergy, and others, was developed by Dr. David Burns and colleagues over the past 40 years. Dr. Burns studied and worked with Aaron Beck in Pennsylvania, decades ago, and continues his research, teaching, and technological development at Stanford in California. I was fortunate enough to meet Dr. Burns back in 2004 as a psychiatry resident trainee and continue to be fortunate enough to learn with Dr Burns and share his teaching with others. TEAM-CBT is a process for working with people that is trans-diagnostic, non-pathologizing, respectful, collaborative, powerful, and even fun.

If you are a therapist who is not a practitioner of TEAM-CBT yet, it’s well worth checking out. I have known countless therapists who are blown away by the changes in themselves personally and professionally as well as the tremendous impact implementing this approach has for their clients. Learning to implement this approach with skill is akin to arming yourself with therapist superpowers, not only to help patients heal, but to connect, re-connect, and heal in a transformative way.

So what are we after in TEAM-CBT? Total transformation.

How do we accomplish that? By changing our/our patient’s thoughts, the story they are telling themselves, the meaning they are making of their circumstances.

In a word, we are looking to replace the current running software - “I am not good enough.” “I don’t’ matter.” “No one likes me.” “Things shouldn’t be this way.” “I am alone.” “Thing will not work out.” - with an upgraded version. We want to ask the brain to play programs that sound more like this: “I’m a human having a human experience.” “I matter.” “Things are going just as they should.” “I can be okay, even when this is happening.” “Sometimes I feel connected to others, sometimes I don’t, and that’s okay.” “I can figure this out.”

There has sometimes been the perception that Cognitive Behavioral Therapy (CBT) is superficial or “Pollyanna”-ish. Both terms being used in a derogatory way. It certainly can seem we are missing something if we just ask someone who feels they are not good enough to tell themselves they are good enough – when their brain is not yet ready to believe it. Enter TEAM-CBT, part of whose job it is to ready the brain for believing such a thought, or others. And it does a darn good job of it. Hard to operate on an unprepared brain. Feeling safe, comfortable, connected, trusting. . . seeing our beauty, pain, and values for the wonderful things they are, melting resistance and enhancing motivation all create a brain ready for change. . . not change to rob anyone of anything, mind you, change to empower, so that one can become more of who they are.

So, what if we already have a prepared brain? Or we have practice preparing our brain already?

Can we just pick the opposite thought, tell it to ourselves and all is well?

Yes. And no. Or more accurately, sometimes yes. Most accurately, if we pick wisely.

What we are really looking for is a replacement thought, a thought we can think on purpose to replace a previous thought that was not serving us. We must be savvy, because our brains will not accept just any thought. So, how can we go about this?

You already know one of the most effective ways, TEAM-CBT. TEAM-CBT is made up of a number of methods. Here are a couple that are not traditionally part of TEAM-CBT:

Finding a replacement thought: Thought Ladder or Thought Garden .

Let’s talk about how to find a replacement thought. I like to use a Thought Ladder or even just pick one from a carefully planted Thought Garden.

For today, let’s consider a Thought Garden (I just made up that word, but I like it a lot).

A Thought Garden is a place to find and maybe even plant replacement thoughts.

In our Winning Round Two Bootcamp we are wandering through the garden and planting some beautiful thoughts!

They don't have to understand, I do.

dr.leighharrington@gmail.com (Leigh Harrington) — Mon, 01 Nov 2021 04:30:13 GMT

Something we can try on, or not, as we seek to deepen our relationships with ourselves and others.

Hello,

In our current boot camp, Winning Round Two, we are all about relationships! Relationships with ourselves and others. We are using the cognitive model to look at relationships. When we do this, we find that everything the other person thinks, feels, says, and does, well, that’s just our circumstance (also know as the “upsetting event” in our Daily Mood Log, developed by Dr. David Burns, or our “situation.”).

And just to remind all of us – including myself - we have no control over the circumstance. If we are looking for our power in any situation, we are not looking to change the circumstance, we are looking to change the part where we are all-powerful!!! Our thoughts! I’ve heard it said that all of our power lies in our ability to decide what to think in any given moment.

So what happens when we are talking with someone and OUCH! We don’t like what they said?!? Well, that just means, we don’t like our circumstance.

And what happens when we want someone to think, feel, say, or behave in a particular way? We are wishing we had control over part of the model we don’t have control over.

Yep, no control over the circumstance, no control over the thoughts, feelings, behaviors or statements of others.

Sometimes we can get addicted to praise and recognition, just as someone might get addicted to candy, praise can be mental candy, and we might return again and again to the praise vending machine, if that is what we are using to feel good.

If we think, “They agree with me, so that means I’m right.” “They like me, that means I’m good enough.” “Their validation means I’m okay.” Then life is good when the praise is rolling in.

But allow anything to happen to the praise vending machine, and we start to go crazy without our fix. We may yell at the vending machine, work harder to extract the praise, or even kick it (no one has actually done that, right?).

“Praise heaven” (life full of praise) might sound ideal, until we realize that “praise hell” (life without praise) is intimately attached as the other side of the coin.
So what then is the way to empowerment, freedom, and joy?

How can we free ourselves from going to the praise vending machine, looking for a nice nugget of praise to fall into our hands?

Try this one on:

“They don’t have to understand, I do.”

The next time you are having a conversation and end up feeling a bit punched in the stomach or deflated by the lack of praise, recognition and the like, see what it feels like to tell yourself this one.

I got it curtesy of Jody Moore.

We are exploring this and other things we can tell ourselves to find our peace and empowerment this week in our Winning Round Two Bootcamp.

Practicing Ahead - Relapse Prevention without waiting for recovery

dr.leighharrington@gmail.com (Leigh Harrington) — Fri, 08 Oct 2021 02:18:10 GMT

Just as an artist or athlete practices the tough moves and moments, so we in our lives can Practice Ahead for what we will say to ourselves in moments of challenge.
It is our words to ourselves that determine our life.

Love yourself by Practicing Ahead.

Yay! We dove into our Interpersonal Exposure for Anxiety Bootcamp on September 9, 2021, I thought it could be fun to introduce the idea of Practicing Ahead which can be used in a number of settings, including anxiety and exposure.

For those of you familiar with TEAM-CBT, developed by David Burns, MD and colleagues, it is similar to Relapse Prevention, but you don’t wait for recovery.

Here are a couple examples of when Practicing Ahead could be used:

Setting up for an Exposure: When we prepare our clients for an exposure, it is useful to prepare them for some of the most likely outcomes, particularly a “negative” outcome. For example, if we are setting up a client for Smile and Hello, we may do an imaginal exposure in the office first. The client may close their eyes and we lead them through imagining smiling and saying hello to a few people. We ask the client what reactions they are perceiving from the other people and the thoughts they are having at the time.

Let’s imagine the following happened: Client imagines walking on the street, smiling and saying hello. The other person does not respond to them.

What story is our patient telling themselves about that interaction?

We can ask our client:

“What are the reasons someone might not respond?”

The client may brainstorm and you can help (iff the client is not coming up with these):

The other person is anxious. The other person didn’t hear client. Other person just had argument with loved one. Other person is sad for some reason.

We can ask the client if these things have to do with them or with the other person.

The client will usually see that these factors have more to do with the other person than with them.

So, we could ask our client, “What would you like to tell yourself when someone doesn’t respond to you?”

Then do some role-plays in session, with the client practicing ahead what they will say to themselves. Just as in relapse prevention, it can be useful to write it down.

We can also use practicing ahead when we face circumstances that we find repeat and cause repeated thoughts and feelings. For example, if we have repeated interactions with a colleague, friend, family member or other person in which their way of being doesn’t match our own preferences, we might tell ourselves all sorts of things that lead to negative feelings. Most notably, we are probably telling ourselves that the other person “shouldn’t” be someway or do something or that they “should” be or do something else. We can ask ourselves and/or our clients what we want to tell ourselves in this moment.

Here is an example:

A colleague at work chastises us. Our automatic thought may be, “They should interact with me more respectfully.” “They shouldn’t give me a hard time.”

Possible replacement thoughts to practice ahead: “This person often speaks this way, that is their habit, it’s not about me.” “It’s not surprising that Bob was harsh. I don’t like it, but it’s his pattern. He gets to decide if he wants to break that habit.” “Tom was upset. I don’t have to be upset.” “Hmm… that felt off putting. I can choose what I want to do now.” “What if this is just his way and there is nothing for me to do about it?” Or any number of intentional thoughts. What would you want to think if you were in this situation? If you have a similar situation, would you enjoy doing an experiment in which you practiced a replacement thought ahead of time?

If you are practicing TEAM-CBT you will generate replacement thoughts with patients using a number of methods – or likely all of them!!! The methods are advanced and efficient replacement thought delivery systems. Think Examine the Evidence, Double Standard, Thinking in Shades of Grey, Feared Fantasy, Externalization of Voices.

Sometimes I like to just ask myself, what do I want to think in this situation? Then start practicing it ahead so I’m ready for the next time the offending circumstance comes up – then I can choose my thought story and choose my emotion.

As with any piece of this technology, use only when you want to, and when your client wants to. T = testing, E = Empathy, and A = Agenda Setting always come first.

If you try out this style of practicing ahead let me know. I’d love to hear of your experience with it.

Enthusiastic Verbal Consent with Dr. Jacob Towery

dr.leighharrington@gmail.com (Leigh Harrington) — Thu, 07 Oct 2021 00:20:25 GMT

Get Dr. Jacob Towery's latest thinking on consent. If you grew up in the 70's, 80's or before you might have some adjusting to do - thank goodness!

Dr. Jacob Towery is an author, speaker, therapist, physician, psychiatrist and a super cool human being. Here Dr. Towery talks with Dr. Harrington about the topic of CONSENT.

Thank you so much, Dr. Towery for sharing this information and yourself with the world!

Get ready! This is a good one. :-)

Dr. Towery can be found at https://www.jacobtowerymd.com/ or in Palo Alto helping his clients heal and leading an amazing life.

Dr. Towery is the author of The Anti-Depressant Book , sold on Amazon and articles published in The Washington Post, The New York Time and elsewhere.

If you enjoy this conversation, you might enjoy Feeling Good Podcast #210 in which David Burns, MD, Rhonda Barovsky, PsyD, and Jacob Towery, MD have a lively conversation about flirting!

https://feelinggood.com/2020/09/28/210-flirting-secrets-revealed-with-expert-jacob-towery-md/

____________________________________________________________________________________________________________________________________________________

Enthusiastic Verbal Consent with Dr. Jacob Towery, Part 1

In Part 1, Dr. Towery shares how he became aware/discovered this concept of consent, the history of consent for couples in the United States, where we are now, and where he sees us going.

Enthusiastic Verbal Consent with Dr. Jacob Towery, Part 2

In Part 2, Dr. Towery shares words you can use when asking for consent with each step in physical interactions in an intimate relationship, starting with a hug and hand-holding.

"What do you think of that?"

"Would you like ____ ?"

"Would you enjoy ___ ?"

If you get a "no" how to receive it graciously.

"Okay. Thanks for taking care of yourself."

He references a funny and poignant video you can find here:

https://www.youtube.com/watch?v=pZwvrxVavnQ

Enthusiastic Verbal Consent with Dr. Jacob Towery, Part 3 - pending questions from listeners that would invite further discussion.

In Part 3, Dr. Towery responds to questions about ...

Feeling Flirty and Fun

dr.leighharrington@gmail.com (Leigh Harrington) — Wed, 15 Sep 2021 07:01:02 GMT

First Steps in Fun Flirting

Today's blog is a video - have fun!!!

Wait for it... wait for it...

“At the Moment"

dr.leighharrington@gmail.com (Leigh Harrington) — Tue, 14 Sep 2021 16:24:05 GMT

Using At the Moment to enhance motivation and decrease attachment to a stance

As we move into our five-week boot camp on Interpersonal Exposure for Anxiety, it seems like a great moment to talk about focusing on “Right Now,” or “At the Moment” in therapy.

“At the Moment” is the door into therapy and the door out of therapy.

Many therapists planning to do an exposure with a client fear the client will develop resistance. Resistance is a momentary feeling. It’s an awesome helpful feeling that tells us that investing in exposure at that very moment would not be wise. It doesn’t mean that exposure will not work for a client in future moments. Like now, or now, or 3 months of now’s from now.

Early in therapy, you get to set up this world view with your client. If you set the stage that any decision about treatment is a decision “At the Moment” or “Right Now” you open up the rest of someone’s entire life to the possibility of exposure, excellent therapy, and success in beating anxiety.

How do we use this in therapy?

A client comes to you saying they want help with social anxiety. You did an excellent phone screen in which you let them know that exposure would likely be necessary for successful treatment of anxiety, and explained roughly what that would look like. They agreed to see you knowing exposure was part of the package. They arrive at your office, and complete the diagnostic interview and Brief Mood Survey. You open the Empathy phase of therapy learning more about the problem – mentally noting likely underlying self-defeating beliefs, devising potential exposures to test these beliefs. You’ve created a strong rapport with the client and they are giving you feedback that the empathy feels excellent and right on for them! You offer an invitation to work on the problem, they agree. You use specificity to find they have some social anxiety thoughts and feelings. You do masterful agenda setting using the Miracle Cure Question, The Magic Button, Positive Reframing, The Acid Test, Magic Dial. You have Dangled some Carrot, issued a Gentle Ultimatum, and Sat with Open Hands. You may have utilized some Cognitive Methods and explored the Hidden Emotion Model. You know the client already said they were game for exposure. You are a Therapist On Fire! And suddenly: RESISTANCE!

“What?” you think. Where did this come from?

“Yes, I’d like to do that exposure, but not yet.”

What do you do, Therapist On Fire who feels as if a bucket of cold water has been thrown on you?

Use, “Right now” or “At the Moment.”

As the savvy therapist you are, you know to fall back to empathy, but you don’t have to get lost in Empathy Land.

“It sounds as if you don’t want to try Exposure A at the moment. That makes a lot of sense to me….” EMPATHY, EMPATHY, EMPATHY

Then we dangle the carrot of the goodness we could bring to their life, offer the gentle ultimatum with open hands, while resting firmly and comfortably in our fallback position. For those of us in private practice, running our practice closely aligned to the TEAM model, who want to incorporate “at the moment,” it might sound like this. * Note that fallback positions vary from setting to setting. Here we demonstrate an idea of TEAM-aligned Carrot-Gentle Ultimatum-Fallback.

“I would love to help you to feel peace and joy in your life. I’m quite confident if we use the exposure methods we discussed, it will have a dramatic impact on your life and you will be feeling a newfound peace and joy. To get to that, these exposure exercises would be required. I can understand that this doesn’t feel like the road for you at the moment. Perhaps it makes more sense for us to focus on something else or for you to take a break from our therapy while you think it over. My door is open to you whenever you are ready to move ahead, face those fears, and change your life. I’d love to do that work with you, but only when you are ready.”

Ideally, we communicate our enthusiasm for working with the client whenever they are ready. I often tell folks they can come back in a day, a week, a year, or more. Not feeling pressured can leave doors open and allow people to think more freely about what they want and are willing to do.

If you are a seasoned TEAM therapist you will notice that this sounds just like your regular process resistance step, with the addition of the “at the moment.” And you might already be using “at the moment” in your language. If so, cool! We’ve come to the same strategy. If not, I hope you have fun considering this mini-add to the typical sequence.

When What You Want . . . Is Not What Is

dr.leighharrington@gmail.com (Leigh Harrington) — Tue, 24 Aug 2021 01:40:55 GMT

Noticing Contrast

I’ve been loving learning in all sorts of places. I’m not afraid to try something even if it seems a bit outlandish and I’m open to hearing many things that don’t stick in order to encounter the golden nugget that can often be found. With that warning, I share that for a while I was following Abraham – Esther Hicks. If you are unfamiliar, Esther Hicks is a channeler, author and speaker on the topic of manifestation. Yes, I know, that is the Law of Attraction, “The Secret,” Woo-woo stuff. In the midst of what I found to be a beautiful garden of potential new thoughts, I found a tool I thought might appeal to us CBT’ers. I’m going to call it Noticing Contrast. I’m thinking that Abraham – Esther Hicks has another description for it and I think it’s part of a 5 step process, but I loved envisioning it as a stand-alone method in CBT. I probably won’t describe it exactly as Abraham, speaking through Esther, does, but I’ll give it my best shot. A note to those who look dubiously upon Manifestation and “The Secret,” I don’t think there’s any requirement to believe in manifestation to use this method, though I will be excited to tackle how I see manifestation and TEAM-CBT connected in a future blog/podcast.

So, on to the method. Let’s call this new method “Noticing Contrast.”

As we humans go about our days our brains are busy at work noticing what we like (feels good) and don’t like (feels bad). Our brains can put in significant effort to avoid the bad and often has a special “I don’t like that” radar that sounds loudly in our brains when we meet with the disliked (bad feeling) circumstance. Sometimes it sounds so loudly that it can drown out the other information, thoughts, feelings, motivations, etc. I know my “don’t like this” radar can be quite loud at times. Then the brain often goes to work analyzing all of the ways in which circumstance X is unappealing, how it “should” be, what would be preferable, are there any easy or difficult routes to preferred circumstance, avoiding disliked circumstance. Personally, I find it hard to concentrate on what is in front of me when my mind is busy in this well-trained pursuit. Now, before we go on, let’s appreciate our minds for all of this work it is doing. It is certainly well intentioned and maybe even noble, as it’s willing to suffer in the pursuit of ending suffering. However, when we instead use our mind as the master of our brain, we are nearly all powerful.

So, when we come upon an undesired circumstance and the brain yells “I don’t like this!” and begins its dissertation research on how this circumstance came to be, what we might have done to cause it, what we should not have done, what we need to do right away to avoid circumstance X, we can use our mind to say to our brain something new: “Ah! I’m noticing the contrast between what is and what I want.” Yep! That’s it.

We notice our brain Noticing the Contrast.

We could also say, “There is contrast here.”

This is a good way to keep us out of problem-solving mode when we are most triggered and unlikely to do fabulous problem solving anyway. I find this to be must more self-respectful and self-compassionate than trying to direct myself to calm down or relax. In fact the brain doesn’t seem to really like this from the mind – responding: “What? Are you judging me for doing my job? Are you telling me to calm down when Circumstance X is going on? How dare you! I will not calm down. Look at this!”

Let’s look at an example.

As a mother of two amazing, precious children who I love dearly, I fall into the common trap of wanting them to feel happy, safe, secure, joyful, appreciative, loving, and connected (among other things) all the time. (note that we will talk about other people’s feelings in another blog post). I also have preferences for their behavior. I like the circumstance when I hear them talking kindly to each other, being generous, sharing, deferring a turn, speaking up for themselves, being honest, being helpful, using their words and not their bodies to express their displeasure, and a whole host of other behaviors. (we will take up other people’s behaviors in another post as well). So when I hear one hollering at me that the other one hit, bit, spit on, kicked, or grabbed something from the other, I feel my blood start to boil (meaning my brain says “I don’t like this” and starts sending fight or flight chemicals throughout my body).

It also starts firing off the investigative thought alarm – “What is happening?” “This should not be happening!” “Something has gone wrong.” “My children are terrible.” “My children are mean.” “My children cannot control themselves.” (so ironic). “I must be a terrible mother.” And more. Of course all of these thought just add fuel to the fire.

My brain wants to march right in and instruct my girls on proper behavior.

If I try to direct my brain to calm down, it doesn’t tend to be appreciative of the advice. It may even strengthen its efforts.

But, if I tell myself - “There is contrast here,” poof! Something happens. It might be subtle, it might be strong, but the direction of my energy shifts. The fueling of the catastrophic thoughts ceases. Suddenly there is a glimmer of hope for my mind to take control of my brain, and when that happens folks, I have options! I have freedom!

I can choose to go quickly or slowly. I can take three breaths before going in. I can decide to follow through on the plans I made for these moments or resolve to make a plan for next time. I can decide to accept myself and them exactly as they are in this moment. I can choose to love them and love me. And that, that is soooo much better than allowing the brain to get on the natural problem-solving train that it’s so good at.

Here’s to wishing that Noticing Contrast brings you newfound freedom and new options. If it does, I’d love to hear about it!

To learn more about Esther Hicks, check out: https://en.wikipedia.org/wiki/Esther_Hicks