How often throughout the day do you pause, even in the middle of a perplexing experience, take a few slow, deep centering breaths, hold for a few moments and then release through your nose?


Your creative expression is a gift that reminds you how precious and powerful it is to stay in the present moment, without judgment; to experience gratitude for being alive and able to render a piece of art that captures it.

Pick your medium: make a collage, draw picture, take a walk to photograph something beautiful in nature, write in your journal about what you see, or draft a few lines of a poem and take time to bring yourself fully into the present moment of this creative activity. Simply notice what thoughts and feelings emerge. In your observation, pay attention to how effortless it is to be engaged, focused, and not worried about what is going to happen next.


In 2011 I was pleading and singing Adele’s “One & Only”.
Today the lyrics are modified, I am alone, yet not lonely.
Not once told which road to choose, place to be or where to go;
What it feels like to be that close, in that way, I will never know.
He chose not to walk that extra mile,
Now all I can do is move on and smile.

Environmental Wellness: “Towards a More Eco-Friendly Future – Respect for the Earth and Each Other”

One Depends Upon The Other. —Akan Proverb

The oldest task in human history: to live on a piece of land without spoiling it. – Aldo Leopold

  • Valuing and participating in activities that promote the protection of eco-systems
  • Raising awareness of ways to advocate for cleaner air, food and water in partnership with eco-friendly initiatives.
  • Encouraging practical applied appropriate science and technology to better humanity

Social Wellness: “Self-Care in the Context of Community”

The Humanity You See in Me is Also In You. – South African Proverb

  • Practicing compassionate communication skills
  • Cultivating healthy, respectful interpersonal relationships
  • Engaging and participating in the building of a vibrant and empowered community

Spiritual Wellness: Honor that Which is Sacred, Meaningful and Purposeful:

The quality of loving-kindness is the fertile soil out of which an integrated spiritual life can grow. With a loving heart as the background, all that we attempt, all that we encounter, will open up and flow more easily.-Jack Kornfield

  • Defining personally what really matters
  • Embracing the notion of an Higher Being ordering the cosmos
  • Finding a sense of meaning and purpose
  • Using tools to cultivate a more intuitive approach to life (i.e. journaling, creating collages, meditation, prayer, spoetry in motion, etc.)






~ Have a grateful weekend! TS Porter


Mental Wellness: Be a “Friend to Your Mind”

She is a friend of my mind. She gather me, man. The pieces I am, she gather them and give them back to me in all the right order. —Toni Morrison, Beloved

  • Honoring intellectuality and creativity
  • Practicing awareness in the moment, without judgment, simply observing thoughts
  • Discovering inner wisdom, expressing ideas with confidence
  • Speaking affirmations daily that support growth and development

Emotional Wellness Acknowledging and Expressing Feelings

Every relational encounter brings us back to our core beliefs about love, loss, endings, beginnings, unfinished business, unlimited possibilities, closure and completion of life cycles. -Temille Porter

  • Acknowledging areas of competency as well as growth edges
  • Forming circles of trustworthy, honest and respectful friends
  • Seeking the higher ground in conflicting situations
  • Holding on to hope and optimistic in challenging circumstances

Physical Wellness: Healthy Choices for Healthy Bodies

“What we imagine being, we are becoming.”- Temille Porter

  • Moving More: “Let’s Move!”
  • Eating Well: “What S/He E.A.T.S.”
  • Taking Ten: “Relax, Replenish, Renew”
  • Accepting Responsibility: “Intentional Self-Care”