day 63/100 Thoughts Behind the Feelings

Message:

“The more you learn about how emotions and thoughts are connected, the more you can understand your own reactions and responses.”

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Now that we’ve stepped into the mental wellness portion of our journey, we’re starting to look more closely at what’s going on behind the scenes - not just how we feel, but what we’re thinking in the moments we feel it.

One of the most powerful mental wellness tools is recognizing this:

Thoughts and emotions are deeply connected.
The more you can trace your emotions back to the thoughts that fuel them, the more you can respond with clarity instead of reacting on autopilot.

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Emotion Isn’t Random - It’s Information

Let’s say you suddenly feel frustrated after reading a message or being in a conversation.
That frustration didn’t just appear out of nowhere. It likely came from a thought - maybe:

• “They’re not listening to me.”

• “I’m being misunderstood.”

• “I should’ve handled that differently.”

When you can pause and uncover the thought behind the feeling, you give yourself the chance to shift it.

You might realize the story you’re telling yourself isn’t the full picture.
Or you might affirm that your reaction is valid - but decide to respond more intentionally now that you understand it better.

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This Is Mental Wellness

This awareness - of how your mind works, how patterns form, how beliefs shape reactions - that’s mental wellness in motion. It’s not about overanalyzing or fixing every feeling. It’s about getting curious and giving yourself space to think differently.

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Today’s Reflection

What are some recent emotional reactions you’ve had? Can you connect those feelings with underlying thoughts or beliefs? How can you shift them with new awareness?

Maybe you felt anxious before a meeting. What were you thinking?
Maybe you felt hurt after a conversation. What belief got activated?
Now ask yourself: What’s true here? And how do I want to move forward now that I see the full picture?

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You are not just feeling, you are learning.
And with that learning comes the power to choose a different response. 🧠💛

Day 62/100: From Feeling to Thinking With Purpose

Day 62: Letting the Mind Take the Lead (With a Little Help From the Heart)

Message:
“Knowledge is power, but emotional intelligence is the key to applying that knowledge in meaningful ways.”

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You’ve come so far already. For the first 60 days, you’ve been laying the foundation - layer by layer:

• Days 1–30 helped you reconnect with physical wellness - how you move, rest, nourish, and care for your body.

• Days 31–60 brought the focus inward to emotional wellness - noticing how you feel, responding with care, and learning to stay grounded even when emotions rise.

Now, we step into the third phase: mental wellness - a space for clarity, focus, perspective, and intentional thought.

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What Is Mental Wellness, Really?

Mental wellness is more than just avoiding stress or staying “positive.”
It’s about learning how to think clearly, make thoughtful decisions, stay mentally flexible, and use your inner resources - like focus, reflection, and problem-solving - to navigate life more confidently.

Mental wellness builds on everything we’ve explored so far. You’ve felt your feelings, cared for your body - now it’s time to ask:

How do I think? And how do I use what I know to move forward with purpose?

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Why Emotional Intelligence Still Matters

Just because we’re shifting into mental wellness doesn’t mean we leave emotions behind.

In fact, today’s message is a great reminder: emotional intelligence is what makes knowledge meaningful.
You can have all the right answers - but if you can’t connect, listen, or reflect, the impact falls flat.

Emotional intelligence helps you:

• Apply knowledge in ways that consider people, not just outcomes

• Communicate clearly and compassionately

• Pause before reacting - so your mind and emotions can work together

This is where mental wellness truly begins: at the intersection of thought and feeling.

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Today’s Reflection

How can you combine the intellectual knowledge you have with your emotional intelligence today to create more meaningful outcomes?

• Is there a moment where logic and empathy can work as a team?

• Can you make space to think clearly and feel deeply before making a decision?

• What would it look like to trust your mind, but still bring your heart into the process?

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You’re not starting from scratch—you’re leveling up.
Physical strength, emotional awareness, and now, mental clarity.
Each piece is coming together to help you live with more balance, more peace, and more presence.

Let your mind lead—but don’t forget the heart is still in the room. 🧠💛

Day 61/100 - Where Emotion Meets Clarity

Message:

“When you integrate emotional awareness with mental clarity, you create a powerful synergy that enhances your decision-making.”

Today, we arrive at the final day of our emotional wellness phase. Over the past 30 days, you've slowed down, tuned in, and practiced noticing your inner world - without judgment. You've explored what it means to feel fully and stay grounded. That’s no small thing.

Now, we prepare to shift into the next dimension: mental wellness. But before we go there, today’s message reminds us that the line between emotion and thought isn’t meant to be a wall - it’s a bridge.

When you blend emotional awareness with mental clarity, something powerful happens:
You stop swinging between heart-led decisions and purely rational ones—and instead, you begin to choose from a place of wisdom.

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Emotions Are Messengers. Mental Clarity Is the Map.

Think back to a recent decision. Maybe it was about setting a boundary, accepting an opportunity, or just figuring out how to spend your time.

• What emotions were present in that moment?

• Did you feel pressure? Excitement? Doubt?

• Were you able to pause and ask, “What is this emotion trying to tell me?”

Emotional awareness helps you recognize what matters.
Mental clarity helps you figure out what to do about it.

When they work together, your choices reflect both your truth and your thinking mind.

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Looking Ahead

As we transition into Days 61–90, we’ll explore what it means to think clearly, make intentional choices, and support our minds the way we’ve supported our hearts and bodies.

But let this be your takeaway from emotional wellness:
Your feelings are not obstacles—they’re data. And when paired with clarity, they guide you toward wiser, more aligned decisions.

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Today’s Reflection

Think about a recent decision. How did your emotions influence it, and how can you combine both mental clarity and emotional awareness to make better decisions in the future?

Take a few minutes to journal. You’re not looking for perfection - just a deeper understanding of how you show up for yourself when it counts.

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You’ve done beautiful work tuning into your emotional self. Now, it’s time to let your mind join the conversation.
Together, they make a powerful team. 🧠💛

Day 60/100 The Courage to Be Seen

 Message:

“By expressing your emotions openly, you allow others to see the real you, creating space for deeper, more authentic relationships.”

We often protect ourselves by hiding the full truth of what we feel - whether it's vulnerability, hurt, tenderness, or even joy. But every time we silence a part of ourselves, we close the door to real connection.

Authentic relationships aren't built on perfection; they're built on honesty. When we express what’s truly in our hearts, we extend an invitation for others to meet us there. This is how trust grows - in the space where we dare to be seen.

Yes, it can feel risky. But there is beauty and bravery in speaking from the heart. Whether it's a quiet confession or a radiant moment of gratitude, your truth creates connection. Your openness becomes a mirror that helps others see themselves more clearly, too.

Reflection Prompt:
Is there an emotion you’ve been holding back from expressing?
How can you share it with someone today to foster a more authentic connection?

Today’s Invitation:
Choose one person. One feeling. One honest moment. Share it. Let go of needing it to be perfect. Let it be real instead.

A Blessing for Your Day:
May you find the strength to speak your truth with tenderness.
May your openness draw forth love, not just from others, but from yourself.
And may every moment of honesty deepen the roots of your connection.

Day 59/100 Trust the Signals

 Day 59: Trust the Signal

Message:
“Your emotions are powerful signals, guiding you toward what matters most. Trust them as you move through your day.”

Emotions are often misunderstood as obstacles to rational thinking, but in truth, they are some of the most direct and honest signals we receive. When we feel anxious, excited, angry, or inspired—these emotions are pointing toward something important, something aligned (or misaligned) with our deeper values.

Instead of pushing emotions aside or labeling them as “good” or “bad,” what if we learned to listen to them as wise messengers?

That tension in your chest might be your intuition nudging you to speak up. That quiet joy could be telling you you’re exactly where you need to be. That irritation might be asking you to set better boundaries. Emotions are not distractions from the path—they are the path.

Reflection Prompt:
What emotions have been guiding you recently?
What action do they encourage you to take today in alignment with your values?

Today’s Invitation:
Notice what you're feeling without judgment. Ask, What is this emotion trying to tell me? Then take one small, honest step based on that inner guidance. Wisdom isn't always loud—it often starts as a whisper from within.

A Blessing for Your Day:
May you trust the language of your heart.
May your emotions lead you closer to truth,
and may each step you take today be guided by what matters most.
You are wiser than you know.

58/100 - Honoring Emotional Needs

Message of the Day: *** (Addition with current events at the end)

“When you honor your emotional needs, you create space for others to do the same, fostering a culture of mutual respect.”

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Too often, we’re taught to silence or suppress our emotional needs—to keep moving, stay productive, and not make waves. But when we pause to listen deeply to our emotional landscape, something powerful happens: we begin to live in alignment with our truth.

Honoring your emotional needs isn’t selfish, it is a sacred act of self-respect. It’s how we refill our emotional cup so that we can relate to others with more empathy, compassion, and presence. When you model this kind of self-honoring, you invite others to do the same. It becomes less about fixing or rescuing and more about witnessing, validating, and supporting, cornerstones of healthy, respectful relationships.

Whether it’s the need for rest, connection, boundaries, joy, or simply being seen, your emotions are messengers. They reveal the parts of you that crave care and attention.

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Reflection Prompt:
What emotional needs of yours are calling for attention today?

How can you honor them?

How can you invite others to do the same in your relationships?

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Journal Suggestions:

• List 2–3 emotions you’ve felt strongly today. What do they need from you?

• Identify one small action you can take to honor an emotional need right now.

• Think of a relationship where mutual emotional respect feels challenging. What might shift if you led with openness and vulnerability?

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Today, let your emotional needs be known—not just to yourself, but gently, honestly, with those you trust. Your healing paves the way for collective healing.

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A Blessing for Honoring Emotional Needs

May you slow down enough to hear what your heart is really asking for.
May you believe, deep down, that your feelings deserve attention, not judgment.
May you give yourself permission to take a breath, take a break, or ask for what you need.
And in doing so, may you become a steady place of care, for yourself and the people you love.

May the way you honor your emotional truth
create space for real connection,
where honesty and compassion can flow freely.
May each small act of emotional courage bring you closer to healing.
And may you never forget: what you feel matters. 

You matter.

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Holding Space in Difficult Times

The world feels heavy right now. With the U.S. having entered into war with Iran, alongside escalating violence in Gaza, aggressive ICE raids backed by the military, and troubling legislation threatening healthcare and rights for the most vulnerable, many of us find ourselves overwhelmed, uncertain, and grieving.

In times like these, it’s natural to feel emotionally raw and disconnected. Yet it is precisely through emotional honesty and care for ourselves that we find the resilience to face such complexity with clarity and compassion.

This reflection invites you to honor what you feel - not as a distraction from action, but as the foundation for sustainable engagement with a troubled world.

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My colleague and friend, Bishop David Nagler of the Pacifica Synod, wrote words that deeply resonate:

“If dropping bombs on Iran was all that happened today it would be horrible enough.
But we also have people in Gaza being shot while they try to get scraps of food for their family,
masked ICE agents in California cities being protected by the National Guard and Marines while they raided places of employment,
legislation going through Congress, that will add trillions to the deficit while removing healthcare from the poor while enriching the top 1% of the nation,
and the decimation of basic human rights for the most vulnerable in our society.

All of this suffering is 100% made by human decisions and runs counter to everything that I was taught to be good and true.
And so I join with all of you who find it hard to find the words to pray anything except ‘Lord, have mercy.’”

If all you can say today is:
“Lord, have mercy.”
You are not alone.
That is a prayer.
That is a protest.
That is a cry of the soul.

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In moments like this, emotional honesty becomes an act of resistance.
It is not selfish to honor what you're feeling - it is necessary.
To grieve.
To rage.
To weep.
To name your heartbreak out loud.

Because when we honor our own emotional needs, we don’t close ourselves off - we open. We soften. We stay human. And we invite others to do the same.

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🌀 Reflection Prompt:

• What emotional needs of yours are calling for attention today, in the midst of this grief, this fear, this overwhelm?

• How can you honor them with compassion?

• How can you create space for others to feel fully human, too?

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🖊 Journal Suggestions:

• List 2–3 emotions that have shown up strongly today. What do they need from you right now?

• What’s one small act of care you can offer yourself—rest, connection, silence, breath?

• Think of a relationship or community where emotional honesty feels hard. What might change if you led with truth and tenderness?

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Conclusion: Finding Strength in Self-Compassion and Action

Caring for your emotional well-being is not a withdrawal from the world’s pain - it is a necessary step toward meaningful action. When we acknowledge our feelings, we cultivate the clarity, courage, and compassion needed to contribute to healing on both personal and collective levels.

If you feel called to act beyond reflection, consider:

• Connecting with local or global organizations working for peace and justice

• Supporting grassroots efforts that protect vulnerable communities

• Engaging in mindful practices that sustain you through uncertainty

• Having honest conversations with your circles about the realities we face

Above all, remember: change begins in hearts that refuse to harden. By honoring your emotional truth, you become a beacon of hope in dark times.

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Lord, have mercy.

Day 57/100 - Surfing the Waves of Emotion

 Message:

“Emotions are like waves - sometimes they rise, sometimes they fall. Ride the wave with awareness, and it will pass more smoothly.”

In the healing journey, emotions often arrive unexpectedly - grief, joy, anger, hope. Sometimes they surge with intensity, crashing over us like a storm tide. Other times they lap gently at the edges of our awareness. Just like waves, they are constantly in motion, shaped by the unseen currents of our experiences, memories, and internal landscapes.

The message for today invites us to practice emotional surfing - to ride the wave with presence and patience. When we resist or suppress what we feel, emotions tend to get stuck. They harden into tension in the body, rigid thought patterns, or reactive behaviors. But when we allow ourselves to feel without grasping or pushing away, we create space for transformation.

Awareness is the surfboard we need. It doesn’t mean fixing or figuring out our emotions, but simply noticing: I feel sad. I feel excited. I feel uncertain. Naming the emotion is like identifying the wave you’re riding—it gives clarity without needing control. And in this state of conscious acknowledgment, the energy of emotion can move more freely, like water returning to the sea.

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Reflection Prompt:

What emotions are currently rising within you?
Sit quietly for a few moments. Take a breath and check in with yourself. What’s present? Maybe it’s restlessness, calm, anxiety, or even unexpected joy.

How can you acknowledge them without clinging to them, allowing them to move through you?
Write it down. Name it. Then practice letting it be. You don’t need to change it or hold on. Trust that, like the ocean’s tide, this too will shift.

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As you move through today, see if you can gently bring this awareness into moments of emotional intensity. Instead of getting swept away or shutting down, pause and remember: You are the observer, not the wave.

Keep going - you’re more resilient than you know.

Day 56/100 – The Quiet Gift of Listening

 Message of the Day:

“To listen with an open heart
is to hold a mirror to another’s soul 

not to fix, not to judge,
but to let their truth echo,
to let their feelings land softly,
and say, without words,
‘I see you. You matter.’”

True listening is more than a pause between speaking, it is presence. It is the silent promise that you are here, not just to hear, but to feel alongside another. When we listen this way, with softness and sincerity, we offer one of the rarest gifts in the world: validation without conditions.

No fixing. No filters. Just presence.

This kind of listening deepens connection, not by doing more, but by being more...

more open, more human, more willing to feel.

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Reflection Prompt:

Think about someone you’ve interacted with recently.
How might you listen to them today not just with your ears,
but with your heart?

Can you meet their emotions with gentleness,
let silence speak,
and offer your attention like a sanctuary?

Day 55/100 - Emotional Awareness and the Stories We Tell

 Message of the Day:

“By practicing emotional awareness, you learn to distinguish between your feelings and the stories you tell yourself about them.”

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How often do we feel something deeply - anxiety, sadness, anger - and immediately try to make sense of it by creating a story? Maybe we assume someone’s upset with us. Maybe we believe we’re failing. Maybe we think something bad is about to happen. These narratives don’t always reflect reality - they reflect our fears, expectations, and past experiences.

But there’s power in pausing.

Emotional awareness is the practice of noticing what you're feeling without judgment and without immediately assigning a reason or story to it.

Feelings are valid, real, and worth acknowledging. But the stories we attach to them? Those are optional - and they often distort our perspective.

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Reflection Prompt:

Take a quiet moment. Breathe.(just like we have been practicing - a deep breath in and slow relaxed exhale)

What are you feeling right now?

Now ask yourself:

• Am I creating a story around this feeling?
  
  

• What is the raw emotion beneath the narrative?
  
  

• Can I let the feeling exist without needing to explain it away or justify it?
  

By gently separating the emotion from the story, we gain clarity. We find space to respond instead of react. And we become more grounded in what is, rather than lost in what we imagine.

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Today, try this:
Name the emotion.
Pause before the story starts to take over
Sit with the truth of what you feel.

That’s emotional awareness in action.

Day 54/100 - The Healing Power of Acceptance

 Message:

“When you embrace your emotions without judgment, you create space for true emotional healing and growth.”

Some emotions arrive like soft rain - 💧gentle and welcome. Others feel more like storms ☁unpredictable, uncomfortable, or even overwhelming. And often, our first instinct is to resist: “I shouldn’t feel this way.”

But what if healing begins when we stop resisting and start listening👂?

Judging our emotions only buries them deeper. But embracing them with compassion and curiosity allows them to speak, to soften, and to move. Emotions, after all, are not wrong or right. Our emotions are simply messengers. When we greet them without shame, we create space for transformation.∞

This isn’t about being consumed by emotion. It’s about being present to it. Letting it pass through instead of pushing it down. And trusting that even the hardest feelings have something to teach us.

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Reflection Prompt:

What emotion are you feeling right now that you might be judging or resisting?
Is it frustration? Loneliness? Guilt? Grief?

What might happen if you welcomed that emotion like a guest, without needing to fix it or hide it?
What would it mean to say, “You’re allowed to be here, and I’m listening”?

Let compassion and curiosity guide your heart today.

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Today’s Invitation:
Breathe.🌬
Feel.🫴
Let every emotion be a doorway to deeper healing.🚪

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A Blessing for Day 54

May you meet your emotions like old friends
not to control them, but to understand them.
May judgment fall away,
and in its place, may grace rise.
May every feeling, welcome or hard,
lead you gently toward wholeness.
And may healing find you in the honesty of your heart.

Amen.

Day 53/100 - The Gift of Emotional Clarity…

 

Message:
“When you pause to reflect on your emotions, you gain clarity and a deeper understanding of yourself and others.”

In the rush of daily life, it’s easy to move from one task to the next without checking in with ourselves. But our emotions, (you know those inner signals) carry wisdom. They offer insight into what we truly need, what we long for, and where healing may still be unfolding.

When we pause, even briefly, to reflect on what we’re feeling, we create space for clarity. Anger might reveal a crossed boundary. Sadness might be asking for comfort. Joy might be calling us to savor and share. And fear might simply be pointing toward something that matters deeply.

By turning inward with compassion, we don’t just understand ourselves better, we become more present, more patient, and more connected to those around us.

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Reflection Prompt:

Take a moment right now.
How are you feeling...how are you really feeling?
Not what you’re “supposed” to feel, but what’s actually alive in you today?

What is that emotion telling you about your needs or desires?
What might you need to tend to; rest, reassurance, a step forward, or a boundary?

Let this emotional awareness gently shape how you speak, listen, and show up in your relationships today.

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Today’s Invitation:
Pause.
Feel.
Let your emotional truth become a guide, not a burden.

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A Blessing for Day 53

May you find stillness long enough to hear your heart speak.
May your feelings reveal what is true, not what is feared.
May your growing awareness lead you to peace,
and may that peace ripple into every conversation,
every relationship,
every breath.

Amen.

Day 52/100 - Boundaries Are an Act of Love

 

Message:
“Emotional awareness helps you set boundaries that honor your needs and protect your energy.”

We often think of boundaries as walls, rigid barriers that separate us from others. But in truth, healthy boundaries are more like fences with gates. They protect what’s sacred, and they allow connection to happen in ways that are respectful, mutual, and life-giving.

Emotional awareness is what helps us notice when our inner space needs tending. When we feel overwhelmed, drained, or resentful, it’s often a signal that something needs to be named, adjusted, or lovingly guarded.

Setting boundaries isn’t selfish, it’s sustainable. It’s a quiet affirmation that my well-being matters too. When we set them with clarity and kindness, we protect our energy and teach others how to love us deeply. By nurturing our own wholeness, we become rooted, like a tree strong enough to offer shade when others need it. Boundaries are not walls—they are the foundation from which we rise, resilient and ready to hold space for those we care for.

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Reflection Prompt:

Are there any emotional boundaries you need to set today?
What part of you is asking for care, rest, or space?

How can you communicate your needs clearly and kindly to others?
Maybe it’s saying no without guilt.
Maybe it’s carving out time for silence or prayer.
Maybe it’s asking for help, or stepping back from a draining dynamic.

Whatever it is, trust that honoring your needs is not a betrayal of others. It is an act of integrity with yourself.

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Today’s Invitation:
Pause.
Listen inward.
Let your awareness guide you toward what needs protection, and what needs release.

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A Blessing for Day 52

May you listen closely to your heart’s quiet signals.
May you honor your limits without apology.
May you speak your needs with courage and kindness.
And may every boundary you set be a doorway
to deeper peace,
stronger love,
and a life that holds you gently.

Amen.