4 Levels to Mastering Gratitude In Minutes

Dear Tamara,

Gratitude, gratitude, gratitude! I hear about it all the time, yet I struggle with it. How can I feel grateful when I’m still single and spending my weekends alone? At age 53, this was not in my life plan! Can you help me understand why gratitude is so important and how I can generate it, especially since I’m not satisfied with how my life is going?

Signed: Dissatisfied

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Dearest Dissatisfied

Gratitude is a powerful energy. When in gratitude, your energy is flowing and open to a world of possibilities. When stuck in the feeling dissatisfaction, it’s quite difficult to see the potential in what life has to offer. I experience this all the time with my dating and relationship coaching practice. The clients that tend to focus on what they don’t want, they end up generating more of what they don’t want. However, the clients who do their homework and institute a daily gratitude practice begin to see their world in a whole new and wonderful way.

When reaching for a goal or dream, it’s important to become an energy vibrational match to the very thing you desire. For many years, I’ve had a morning routine of listing three bullet points of what I’m grateful for. As a result, I live a charmed life, which includes a happy marriage, two amazing children and a career that I love filled with service and passion. For you, dearest reader, a daily practice of gratitude could certainly help you reach your dream of a loving relationship!

By following the four progressing levels to gratitude below, you will be filled with the flowing energy of gratitude in just minutes.

4 Levels To Mastering Gratitude In Minutes

Level One

It’s difficult to feel positive within the space of pain and suffering. You can begin to shift by labeling your feelings, for example:

  • I am suffering
  • What I’m going through is painful
  • My situation makes me feel discouraged

It’s healing to acknowledge exactly where you are, so take a moment to gently observe your feelings. As emotions rise to the surface, you can easily allow them to release by doing some deep breathing. To assist you in clearing negativity, do the Deep Breathing Technique.

Deep Breathing Technique:

  1. Breathe in slowly and deeply through your nose while expanding your lower belly.
  2. Hold your breath for a second or two.
  3. Slowly exhale through your mouth while intentionally relaxing your body.
  4. Repeat steps 1-3 two more times or as many times as needed.

Now, let’s begin to shift into the space of gratitude.

Level Two:

Think of a moment in your life when you felt pure joy: maybe when your dream came true; held your child or grandchild for the first time; or, were acknowledged for your kindness or a success. Allow yourself to indulge in this memory.

Feel what it feels like to be there now: alive, real, victorious, loved or even loving.

What you focus on expands, so let all your senses come alive with the goodness of this moment. Smile. Be thankful now, and let this happy memory grow bigger, brighter, more vibrant, and even more colorful. You’re bringing this wonderful feeling back to life. To assist you in doing this, do another round of the Deep Breathing Technique (listed above).

Level Three:

Think of someone in your life that you feel grateful for, who has shown you love, guidance or encouragement. Think of what this person has done for you, how they stepped up and really made a difference. Allow waves of appreciation to wash over you. To assist you in doing this, do another round of the Deep Breathing Technique (listed above).

Level Four:

Focus on what’s good about you. What about YOU are you grateful for? Are you loving, determined, kind, good intentioned or loyal? To assist you in doing this, do another round of the Deep Breathing Technique (listed above).

You are now filled with the high vibrating energy of gratitude. Repeat this often for powerful results.


This blog post is featured in Tamara’s monthly column in My Authentic Life Magazine called Talk To Tamara. Click here to see the article.


For those who are going through a challenging experience, like cancer and other medical illnesses, feel calm in minutes by downloading the free Loving Meditations App. For more information, go to calmcancerstress.com.

Want dating and relationship advice right away? Take advantage of Tamara’s guidance and finally get clarity and relief from your dating or relationship struggles by clicking here.

XOXO Tamara

Essential Tools For The ‘Control Freak’ In You

Hi Tamara,

I have been told by many people, including a therapist, that I’m a control freak. I admit that this is true. I don’t really understand why I feel this way and how to manage it. As a single woman trying to navigate online dating, I’m finding myself thoroughly frustrated and disappointed on a daily basis – it seems like nothing is within my control. Why do I have such a need to control everything in my life? How do you suggest I begin to release my controlling behaviors?

Signed: Ms. Megalomaniac

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Dearest Ms. Megalomaniac

Congratulations on being open for change! Before I answer your questions, let’s get more clear on what a ‘control freak’ really is. Since you’re open for change (which hard-core control freaks aren’t), I’m going to assume that you’re not a full-blown control freak, but do have some traits.

Control Freaks:

  • Prefer to do things themselves because they don’t trust that others will do it right.
  • Believe that they’re perfectionistic vs controlling.
    Tend to be workaholics.
  • Can be critical of others, especially if someone is not doing it their way.
  • Are impatient listeners and think they know what’s best for others.
  • Set and expect high standards from themselves and others.

I could go on and on, but you’re beginning to get the gist of how control freaks operate. Dearest reader, does any of this resonate with you?

Your first question was about understanding why you have a need to control. In your childhood, did you feel helpless or did everything around you feel out of control? Or, maybe you thought you were smarter than everyone else. and felt you always had the right answers to everything. In both scenarios you’re terrified of being unprepared (or having the answers), blindsided (feeling unsafe or vulnerable), or exposed (feeling powerless or abandoned).

Have you noticed that the more controlling you become, the more out of control things seem to be? Then, you blame others for how you feel, which makes things even worse. In needing to be in control, you’re unconsciuosly assuming that you have no control. This is not true because you are control itself (a positive way of defining control – more on this later). However, the underlying fear of not having control rules your life. It’s like living in a box, confined to the your negative judgments, which keeps you operating from a contracted rather than an expanded place. Simply put, you’re completely rejecting other possibilities because you’re not open or tuned in to them.

Here’s an exciting truth – you are not wrong, nor weak, nor broken. In fact, quite the opposite. You are powerful and filled with awareness, and always have been. You’re not fully operating from intuition (or presence) because you’ve never been taught how to tap into it. This leads us to your second question of how to release your controlling behaviors.

Below are some tools that will begin the process of releasing control to help you open up to the possibilities the universe has in store for you. It’s all about being present.

Essential Tools For The ‘Control Freak’ In You

Lao Tzu wrote, “To the mind that is still, the whole universe surrenders.” Presence is where you create from, where the universe gives to you, and where you actualize your visions. Saying “I Am,” puts you in the present moment – always! There are four “I Am” statements that are quite dynamic and effective. The following ideas came out of a wonderful little book titled How To Become Money Workbook available at www.accessconsciousness.com.

  1. I Am Creativity – What’s the vision you have for your life? What would like to experience? You activate the generative energy of this vision when you repeat the mantra “I Am Creativity” and take ownership of being the creator of YOUR experience.
  2. I Am Power – You are pure energy (an energetic being) that dances and plays with the energy of others and the world around you. When you repeat the mantra “I Am Power,” you claim yourself as the powerful energy that you are.
  3. I Am Awareness – By claiming this, you acknowledge a knowing that the world will be as you perceive it. How you view the world equals the energy you’re creating from. For example, you see online dating as frustrating and disappointing, so you will continue to experience online dating as frustrating and disappointing until you have an internal shift – an awareness that you’re in the driver’s seat of your life and creating everything that you experience. It’s all based on where you’re placing your attention. Therefore, when you place your focus on the mantra “I Am Awareness” you are co-creating with the universe with ease, joy and glory.
  4. I Am Control – By claiming this, you recognize that the world is your oyster. There is never a worry about about how you get there, but rather an awareness that the universe will work with you to create your vision. Saying “I Am Control” is being in allowance, knowing that the universe takes care of everything at the right time and place. The key is to maintain your vision, power and awareness within your life, within every action, within every thought, feeling and emotion.

Say these mantras every morning and night until you become creativity… until you become power… until you become awareness… until you become control. This is how you create a better version of yourself now.


This blog post is featured in Tamara’s monthly column in My Authentic Life Magazine called Talk To Tamara. Click here to see the article.


For those who are going through a challenging experience, like cancer and other medical illnesses, feel calm in minutes by downloading the free Loving Meditations App. For more information, go to calmcancerstress.com.

Want dating and relationship advice right away? Take advantage of Tamara’s guidance and finally get clarity and relief from your dating or relationship struggles by clicking here.

XOXO Tamara

The 7 Parts (Agendas) Of You

Hi Tamara,

I need your help with making a decision. I’m in a partnership with a really great guy; he’s totally into me and I really like him, too. Part of me wants this relationship and part of me doesn’t. For some reason, which I can’t figure out, some days I’m 100% into him and some days I’m thinking of letting him go. Can you give me some insight as why I’m so back and forth about such a warm and wonderful man?

Signed: Conflicted

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Dearest Conflicted

To help you understand your bewilderment, I’m going to share about the different ‘parts’ of you. These ‘parts’ can have contrasting agendas, which may be causing your confusion and inability to make a decision about this relationship.

Think of yourself as a machine, a tool containing parts that uses energy to perform an intended action, which includes awareness. Machines are usually powered by mechanical, chemical, thermal, or electrical means, but the machine that is you is powered by the needs and agendas of your different parts.

Right now, the different parts of your machine are in conflict with one another. Each part is trying to convince you that its agenda should be your top priority. That is, parts of you want a full commitment with this man while other parts of you don’t.

To get clarity on what may be going on, read The 7 Parst (Agendas) Of You listed below and answer each of the corresponding questions.

The 7 Parts (Agendas) Of You

  1. Physical Body Depending on the day or whom you’re with, your body’s agenda is to be touched, caressed, pampered, rested, exercised, admired, lusted after, to have sex and fun. Questions: What are your body’s agendas? Is this relationship meeting your body’s needs and desires?

  2. Conscious Mind This is your thinking mind, the part of you that you’re aware of: your values, which drive your thoughts and goals. Based on your values, you consciously make decisions and goals nearly everyday. For example, your conscious mind’s agenda may include being in a relationship with a warm and wonderful man who’s totally committed to you. Questions: What are your top values, thoughts and goals? Is this partnership in alignment them?

  3. Subconscious Mind Like most people, you may be unaware of what’s going on with this part of your being. Your subconscious mind is where your inner-child resides, which desires and deserves love, acceptance, safety, understanding, nurturance, tenderness and affectionate care. (Note: Loving your inner-child is the same as being self-loving.) If your childhood experience showed you that relationships were wrought with emotional pain, your inner-child may be sabotaging any efforts toward your conscious mind’s goals for love. Questions: What is your inner child’s agenda within this relationship? Is she getting her needs and desires met?

  4. Ancestors/Family This is the part of you that is programmed or ‘learned.’ Brain science shows that most beliefs are formed by the age of seven years old and did not originate with you. Also, some studies have revealed that 97% of your DNA is like storage units holding sound bites from your ancestors. Questions: What is your family’s agenda regarding relationships? Do you feel pressured to get married? Do you sense that your family wants you to or leave or stay with this man?

  5. Mass Consciousness You are one part of the whole human race. Mass consciousness has collective beliefs, which are certainly on a grand scale. Much of the world population considers ‘coupling’ as desirable and even necessary. More and more people, however, are choosing not to be in a full-blown committed relationship, which is perfectly fine. It’s important for you to be clear about what you desire. Question: Imagine being in this relationship five years from now. Does this feel light (your truth) or heavy (not your truth)?

  6. Soul Your soul makes contracts with your Highest Self to evolve. Therefore, your soul’s agenda is to reach personal goals and spiritual initiations within each incarnation. For example, through this relationship, your soul may be trying to release karma from past lifetimes, to set boundaries, to speak your truth, to let love in, etc. Questions: What are your soul’s agendas? Is your sense that this relationship is aligned or not aligned with your soul’s purpose?

  7. I Am Presence (or Highest-Self) Did you know that you are a very intricate and multi-dimensional being? Your I Am Presence is your highest non-physical dimension of you. It sees the big picture, and has since your very first incarnation. This part is the real you, your infinite-being self. It is not your ego, and therefore, carries no pain, attachment or judgment. When your I Am Presence sees something that’s coming into your future, such as a relationship, it shows up to you as a passionate desire. Question: Do you, or do you not, have a strong desire to be in this relationship, even though you’re not sure why?

Good work! You’ve probably gained new insights and are therefore better informed to make your decision to leave or stay in this relationship. If you still feel conflicted, then everyday for the next 30 days, repeat this mantra before going to bed: All parts of me come together as one unified agenda with ease. I am in harmony, am clear, and at peace. For best results, please stay committed to this mantra for the full 30 days. In the meantime, have faith that your questions will be answered.


This blog post is featured in Tamara’s monthly column in My Authentic Life Magazine called Talk To Tamara. Click here to see the article.


For those who are going through a challenging experience, like cancer and other medical illnesses, feel calm in minutes by downloading the free Loving Meditations App. For more information, go to calmcancerstress.com.

Want dating and relationship advice right away? Take advantage of Tamara’s guidance and finally get clarity and relief from your dating or relationship struggles by clicking here.

XOXO Tamara

You Give So Much! It’s Time To Give To You!

Hi Tamara,

I’m a working mother of two elementary school aged children. Plus, I’m caregiving my aging father, who seems to require more of my time and energy each month. On top of all that, my husband is feeling neglected, so I’m trying to keep him happy, as well. Needless to say, I’m having a difficult time juggling all of this. Do you have any advice on how to keep my sanity?

Signed: Stretched Thin

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Dearest Stretched Thin

I congratulate you for being a hero to your loved ones! Like so many women in this world, you are a member of the Sandwich Generation, a growing number of people who are trying to balance everyone’s needs. Even though this is a huge challenge in your life, I wonder if you can also view it as an opportunity for self-care?

In 2014, I was caregiving my husband, who had stage IV cancer. Everyday, I accompanied him to the infusion center where he received his radiation and chemotherapy. I was also caring for our 13 year old son who had Lyme disease. Every morning, I drove him to school and often had to turn right around to pick him up early because he wasn’t feeling well. During all of this, I continued to work full time in my psychotherapy and coaching practices while regularly checking in with my aging parents and in-laws. Needless to say, I, like you, was juggling quit a bit.

At first, I felt very overwhelmed and stressed. Then, I had an internal shift. I asked myself, What would I recommend to my clients if they were in the same situation? That’s when I decided to turn caregiving into an opportunity for self-love and care. Even though I didn’t have a lot of time to myself, I choose to do little things throughout each day that made a huge difference for me and my loved ones. Below are the strategies I used that kept me sane.

SELF CARE WHILE CAREGIVING

  • Daily Gratitude – Each morning in my journal, I listed three bullet points of what I was grateful for. For example, I wrote: I’m grateful for… my sister’s caring voice mail message; my ability to be helpful; my body for all it does. It only took 30 seconds to start my day off on the right foot.
  • Body Movement – Between dropping my son off at school and before meeting my husband at the infusion center, I either took a yoga class, power-walked, or even shoveled the driveway of snow. I did anything to keep my body moving, which helped to release stress.
  • Positive Multitasking – During walks, drives, and chores, I was on my iPhone either connecting with a caring friend or listening to positive messaging, such as webinars and walking meditations. This kept any stinking thinking to a minimum.
  • Self-praise and acknowledgement – Because I was stepping up in a real way for other people, I realized that caregiving was a job that deserved accolades and applause. My self-talk included upbeat statements like, “Yay me, I’m so wonderful! Today I earned 10,000 kudos points!!!” Of course, these moments of self-praise always made me smile or even laugh.
  • Presence – One day, I was on a phone session with my patient and it dawned on me that I was feeling guilty for not being with my husband or our son during that hour. My poor client didn’t have my full attention! I immediately created an intention to be present with whomever I was with and what ever I was doing. This internal shift changed everything. Because I’m human, I wasn’t present every single second, but certainly more than ever before. The mantra I repeated often was, “I am present and all is well.”
  • Accepting Help – “Can I call you in a pinch?” I’d ask my neighbors, friends and family. Of course, they all said “Yes!” And, I did call them. Every once in awhile, I needed their assistance and they were happy to step in by picking my son up from school, grabbing a food or pantry item at the supermarket, or by simply lending a listening ear.

I hope you try these simple yet very effective self-loving and caring techniques during this challenging time. You deserve it!!


This blog post is featured in Tamara’s monthly column in My Authentic Life Magazine called Talk To Tamara. Click here to see the article.


For those who are going through a challenging experience, like cancer and other medical illnesses, feel calm in minutes by downloading the free Loving Meditations App. For more information, go to calmcancerstress.com.

Want dating and relationship advice right away? Take advantage of Tamara’s guidance and finally get clarity and relief from your dating or relationship struggles by clicking here.

XOXO Tamara

3 Doable Steps For Happiness

Hi Tamara,

I am unhappy. There, I said it! I’ve been trying to focus on positive thoughts, but I just can’t deny any longer of how unhappy I am within my relationship and job. If my boyfriend would stop spending so much time on video games and be more focused on our relationship, I’d feel more fulfilled. If I got better pay and worked fewer hours, I’d feel more satisfied. But, it appears these things aren’t going to improve, even though I’ve tried everything to change them. Help! I want to be happy!

Signed: Unhappy

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Dear Unhappy

I used to be very unhappy, too. I blamed my parents for my childhood wounds, my boyfriends for not fulfilling my needs, and my job for my deep sense of disappointment and dissatisfaction. In fact, I became so unhappy that one day I contemplated driving my car off a cliff. Thank God I didn’t, but I felt devastated inside.

That was a long time ago, but interestingly enough, it was my severe emotional pain that led me to my own salvation. I had to fall apart to begin putting the pieces of my life back together. It was through this hardship that I realized my happiness was not only my responsibility but also my choice.

By sharing this, am I suggesting that you, too, have to fall apart to find happiness like I did? No. That was my path. However, I’d like to help you get well on your way to self-discovery and happiness.

My personal and professional experience has shown me that unhappiness is the result of having conditions and agendas. To help you understand what this means and how to release them, I’ve created the 3 Steps to Happiness below.

3 STEPS TO HAPPINESS

Step 1 – Understanding Your Conditions and Agendas

Conditions are the circumstances affecting the way in which you live, especially with regard to your well-being.

Exercise: To get an idea of the conditional thinking you’re operating from in your life, complete this sentence (as many times as necessary): I won’t be happy unless or until ___(fill in the blank)___.

Example: I won’t be happy until my boyfriend spends more time focusing on our relationship.

Agendas are your conscious (or subconscious) plans or timetables that you use with as guidelines for yourself and others.

Exercise: To understand the agendas your operating from, complete this sentence (as many times as necessary): ___(Your plan for yourself and/or others)___ needs to happen within ___(your timeline)___ in order for me to be happy.

Example: Making more money needs to happen within 6 months in order for me to be happy.

Step 2 – Awareness of Your Conditions and Agendas

Having conditions and agendas makes for an unhappy life and is a recipe for disastrous relationships. It means that other people need to be, do or say things in a certain way in order for you to be happy. If they don’t, you end up blaming them for your unhappiness. By the way, you may be creating conditions and agendas for yourself, as well, which undermines your relationship with you.

No one has created your unhappiness but yourself. And, my dearest reader, as you’ve experienced for yourself, trying to be or think positive when you’re feeling unhappy is extremely difficult. To help you reach the positive state of mind that you desire, try this exercise.

Exercise: Ask yourself these awareness-type questions (repeat as many times as necessary):

  • How many conditions and agendas am I using to create the reality that I’m choosing? Everything that is, am I willing to release them?
  • What unawareness am I using to create the unhappiness that I’m choosing? Everything that is, am I willing to release them?

Tip: If you notice any resistance to this exercise, then keep repeating the questions until you feel lighter or better. Also, notice that you’re asking if you’re willing to let the conditions and agendas go. In the state willingness, anything is possible.

Step 3 – Forgiveness and Gratitude

Forgiveness and gratitude are your keys to happiness. When you stop blaming yourself and others for your experience, then freedom ensues. When you appreciate the fact that all of your circumstances have led you to this moment of forgiveness, happiness ensues. Therefore, forgiveness and gratitude equals freedom. Another word for freedom is happiness.

Exercise: To help you forgive yourself, complete this sentence (as many times as necessary): Even though I ___(what you’re blaming yourself for)___, I forgive myself. Doing so will set me free.

Example: Even though I sabotaged my good efforts, I forgive myself. Doing so will set me free.

Exercise: To help forgive others, complete this sentence (as many times as necessary): Even though they ___(what you’re blaming them for)___, I forgive them. Doing so will set us free.

Example: Even though they haven’t given me a raise in years, I forgive them. Doing so will set us free.

Great inner work!! Follow these 3 steps everyday for the next 30 days and enjoy your road to happiness!


This blog post is featured in Tamara’s monthly column in My Authentic Life Magazine called Talk To Tamara. Click here to see the article.


For those who are going through the cancer experience, feel calm in minutes by downloading the free Loving Meditations App. For more information, go to calmcancerstress.com.

Want free relationship advice right away? Take advantage of Tamara’s free 45-minute guidance session where you will finally get clarity and relief from your dating or relationship struggles. Whether you are single or are experiencing relationship upset, by clicking here, you no longer have to figure this out alone anymore. Yay!

XOXO Tamara

A Miracle: My Angel Visit

Hi Tamara,

After the year I just had, I need inspiration. I’m involved in a brutal divorce and need to hear that something good is in store for me for 2018. I used to have a spiritual practice, praying my gratitude to God every morning, but now, I feel nothing but exhaustion and disappointment. What do you suggest I do to feel a sense of hope again?

Signed: Empty Shell

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Dearest Empty Shell

The quick answer to your question is to ask for a miracle!

I hear you and know the feeling of exhaustion and emptiness that you’re talking about. When I was caregiving my husband, David, with stage IV cancer and our son, Mark, with Lyme disease, one night, I just needed a sign of hope to keep my spirits up… a miracle to keep me going.

My husband not only survived, but is now thriving! Yay! We since wrote an international best selling book titled, Live Calm With Cancer (and Beyond…) about our cancer journey together as patient and caregiver.

For inspiration, I’m sharing this excerpt from our book, which describes the miracle that happened for us. Enjoy!

“I remember this one night where I was particularly wiped out. Throughout the day, David was feeling quite miserable and I was very worried about him. Sometimes I knew what to do, but other times his agony made me feel quite helpless. Almost in tears, I got into bed and asked, “Angels, if you’re out there, please give me a sign that we’re all going to be okay.”

What happened the next morning astounded me.

It was a bitterly cold day and I was getting ready to de-ice my car’s windows so I could take Mark to school. And there, on my windshield, was the most amazing work of art I’d ever seen. Etched into the frosty window were hundreds of perfectly formed feathers. My jaw dropped in amazement as I soaked in the beauty and magnificence of this detailed design. The morning sun was beaming so brightly and directly onto this icy sketch, it sparkled with a pure white radiance.

Wanting to make sure I wasn’t just seeing things, I quickly ran into the house and woke Mark saying, “Oh my God, you have to see this!” He immediately jumped out of bed, dressed, and met me in the driveway. He, too, couldn’t believe what he was seeing.

We checked the windshield of David’s car, but his was just frosted over with no design. Mark grabbed my cell phone and began snapping photos. From the inside of the windshield, the sun cast a golden glow, lighting up the feather motif even more.

The experience we were having was otherworldly.

Finding his voice, Mark finally asked, “Mom, how could this be? How could such an amazing design end up on our windshield?”

Spellbound, I replied, “I asked the angels to show me a sign that we’re going to be okay, and I guess this is the sign.”

Just one year prior, Mark told me that he saw a beautiful white angel in our kitchen one evening, so hearing this really excited him. “How cool!” he exclaimed.

We continued to ooh and ahh over every inch of that windshield for the next five minutes.

One of the most difficult things I’ve ever had to do in my entire life was to turn on the defroster in that car. We wanted to sit in our Honda and forever gaze at the wonderful gift from the angels. We got choked up and teary-eyed when we saw the feathers slowly melting away.

To this day, Mark and I still wonder in amazement at that magical morning. The blissful memory and message, however, is etched into our minds and hearts forever.”


This blog post is featured in Tamara’s monthly column in My Authentic Life Magazine called Talk To Tamara. Click here to see the article.


For those who are going through the cancer experience, feel calm in minutes by downloading the free Loving Meditations App. For more information, go to calmcancerstress.com.

Want free relationship advice right away? Take advantage of Tamara’s free 45-minute guidance session where you will finally get clarity and relief from your dating or relationship struggles. Whether you are single or are experiencing relationship upset, by clicking here, you no longer have to figure this out alone anymore. Yay!

XOXO Tamara

Universal Laws To Improve Your Relationship, Part 3

Hi Tamara,

I’ve been enjoying your three-part series on the Universal Laws. Thank you for giving me a better understanding of the them and how to put them into practice. I’m happy to say that I’ve gained new insights into the relationship issues that my husband and I have been experiencing. Therefore, I’m looking forward to reading about the final four Universal Laws.

Signed: Grateful

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Dearest Grateful

I’m happy to hear that this series on the Universal Laws has been beneficial!

In this three-part series, I shared that the Laws are principles by which everything in this Universe is governed and that when you apply and align with them, your life flows with ease and grace. The four Laws from last month’s column were:

  • Cause and Effect – Nothing happens by chance or outside Universal Laws.
  • Compensation – Abundance is your inalienable right as the Divine Being that you are.
  • Attraction – Like attracts like.
  • Perpetual Transmutation – Constantly moves into physical form.

Drum role please… it’s time for the last four Universal Laws.

Understanding Universal Laws and Putting Them Into Practice:

Relativity – Nothing can be bigger or smaller, lighter or heavier, better or worse, until you relate it to something.

Attention: Practice gratitude for every situation because, relatively speaking, there’s always someone else that has it much worse than you.

Polarity – Everything has an opposite: light-dark; good-bad; up-down.

Awareness Exercise: To transform your negative self-talk, it’s important to focus on what you desire more than what you don’t desire. Higher thought equals higher vibration. However, it can be difficult to concentrate on the positive when there are issues in your relationship. To help shift your focus, try this four-step exercise.

  1. List all the things you don’t want in your relationship any longer. For example: I don’t want my husband to look away when I’m trying to tell him something.
  2. One by one, turn each of the ‘I don’t want’ statements into a ‘I want’ statements. For example: I want my husband to give me eye contact when I’m trying to tell him something.
  3. Turn your ‘I want’ statements into ‘I am so happy and grateful that’ declarations. For example: I am so happy and grateful that I feel heard by my husband.
  4. What you focus on expands so with your full attention, spend five minutes each day repeating your ‘grateful declarations’. Commit to doing this for the next 30 days. Notice how things begin to shift within you… and eventually, within your relationship.

Rhythm – Life is a series of seasons, cycles, and patterns. What goes up must come down and vice versa.

Attention: During the “negative” part of a cycle or pattern in your relationship, rise above it by focusing on the benefits of what’s to come.

Gender – Every idea or seed has a gestation or incubation period.

Attention: Have total faith that your relationship goals will actualize in physical form when the time is right. Remind yourself that the Universe has your back and that all is well.


This blog is featured in Tamara’s monthly column in My Authentic Life Magazine called Talk To Tamara. Click here to see the article.


For those who are going through the cancer experience, feel calm in minutes by downloading the free Loving Meditations App. For more information, go to calmcancerstress.com.

Want free relationship advice right away? Take advantage of Tamara’s free 45-minute guidance session where you will finally get clarity and relief from your dating or relationship struggles. Whether you are single or are experiencing relationship upset, by clicking here, you no longer have to figure this out alone anymore. Yay!

XOXO Tamara

Universal Laws To Improve Your Relationship, Part 2

Dear Tamara,

Just like last month’s reader, I have been having relationship problems. However, I read your column about the Universal Laws, did the exercises as you suggested and I’m already getting a better understanding as to why we’ve been having so many difficulties. Therefore, I’m looking forward to reading more about the Universal Laws and doing even more homework!

Signed: Willing To Do The Work

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Dearest Willing To Do The Work

Great job! I’m so happy to hear that you’re doing the exercises from last month, and as a result, getting an understanding of what’s going on in your relationship.

Welcome to the next part in this series on the Universal Laws how using them can help improve the relationship you have with yourself and your partner.

Last month, I shared that Universal Laws are principles by which everything in this Universe is governed and that when you apply and align with them, your life flows with ease and grace. The four Laws from last month are:

  • Divine Oneness – We are all One and deeply connected to everyone and everything else.
  • Vibration – Everything in this Universe vibrates and moves.
  • Action – What materializes in your physical world is a result of your actions.
  • Correspondence – As above, so below.

Let’s get the nitty gritty on the next four Universal Laws.

Understanding Universal Laws and Putting Them Into Practice:

Cause and Effect – Nothing happens by chance or outside Universal Laws.

Attention: Your every action, including thought, has a consequence. This is also referred to as the Law of the Circle. Energy is magnetized and used and always returns to its original sender. For example, if one experiences happy energy, the original source of that energy was used in a constructive way. If one experiences unhappy energy, the original source of that energy was used in a destructive way. In other words, you reap what you sow.

Compensation – Abundance is your inalienable right as the Divine Being that you are.

Awareness Exercise: On a blank piece of paper, write a list of all the things in your life that are flowing in abundance, such as gifts, money, love, blessings, etc. Next, write a list of all the things in your life that are not flowing in abundance. For the next seven days, keep track of your time spent focusing on the what’s flowing or what’s not flowing. It’s good to be aware of what you’re focusing on.

Attraction – Like attracts like.

Attention: Positive energy (high vibration frequency) attracts positive energies or outcomes. Negative energy (low vibration frequency) attracts negative energies or outcomes.

Perpetual Transmutation – Energy constantly moves into physical form.

Attention: Where your mind goes, energy goes. The images you hold in your mind will materialize. Energy follows thought and intention.

Exercise: Visualize, in detail, an outcome you’d love to experience. For example, let’s say it’s been a long time since you and your boyfriend went out dancing. For the next 30 days, commit to visualizing that you’re having the time of your life while dancing by his side. Smile as you’re envisioning the happy expression on his face because he’s with you. Feel excited as you anticipate one of the best nights of your relationship.

Stay tuned for more in next month’s column where I’ll uncover the meanings and uses of the next four Laws: Relativity; Polarity; Rhythm, and Gender. Understanding them will dramatically help any troubled relationship.


This blog is featured in Tamara’s monthly column in My Authentic Life Magazine called Talk To Tamara. Click here to see the article.


For those who are going through the cancer experience, feel calm in minutes by downloading the free Loving Meditations App. For more information, go to calmcancerstress.com.

Want free relationship advice right away? Take advantage of Tamara’s free 45-minute guidance session where you will finally get clarity and relief from your dating or relationship struggles. Whether you are single or are experiencing relationship upset, by clicking here, you no longer have to figure this out alone anymore. Yay!

XOXO Tamara

Universal Laws To Improve Your Relationship, Part 1

Dear Tamara,

In the past several years, my marriage has been on the rocks. To cope, I’ve become a spiritual seeker and have enjoyed the perspectives you impart in your monthly columns. May I ask, what are the Universal Laws and how can I use them to rebuild the relationship with my husband? I crave the closeness and sparks we used to have.

Signed: Seeker of Truth and Sparks

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Dear Seeker of Truth and Sparks

What a great question! By understanding and practicing the Universal Laws, you will enhance your relationship, not only with your husband, but also with yourself.

Ready to put some deliciousness back into your marriage? Over the next three months, I’ll share the Twelve Universal Laws (four in each of my monthly columns), their meaning, and how to align with them for relationship success.

What are the Universal Laws?

The Laws are principles by which everything in this Universe is governed. In other words, they are the glue that holds everything in existence together. More than five thousand years ago, Ancient Greece and India secretly taught its guidelines, professing that perfect harmony is a possibility because of these principles. When you apply and align with the Laws, your life flows with ease and grace. When you misuse them, fear takes over and problems arise.

On a personal level, the misapplication of the Laws creates illness, limitation, despair, and a sense of separation from others, and more importantly, from Source. On a more global level, the abuse of the Laws creates violence, wars, ignorance, and misery.

The initial step to mastery is to comprehend these principles. The next step to is to put them into practice. And, there is no better training for spiritual mastery than relationships!

Understanding Universal Laws and Putting Them Into Practice:

  • DIVINE ONENESS – We are all One and deeply connected to everyone and everything else.

    Exercise: Repeat this mantra for the next three days: My husband and I are One. Make note of any changes within you or your marriage when operating from this awareness.

  • VIBRATION – Everything in this Universe vibrates and moves. (Note: Every object, sound, feeling, and thought has its own vibrational frequency, unique unto itself.)

    Attention: At any given time, you and your husband are vibrating from the energy of either fear (judgment) or love (awareness).

  • ACTION – What materializes in your physical world is a result of your actions.

    Exercise: On a blank piece of paper, write down any actions or behaviors you and your husband (list yours and his separately) have taken that stem from fear, such as, criticism, jealousy, worry, finger pointing, etc. Next, record the results of these fearful behaviors. For example: I blamed him for not caring about my feelings. As a result, he shut down and wouldn’t talk to me for two days. Have you noticed that fear-based actions often result in disappointment, mistrust, or resentment?

    Now, write down any actions or behaviors you and your husband (list yours and his separately) have taken that stem from love, such as, gratitude, patience, interest, compassion, etc. For example: He helped me study for my exam by quizzing me. As a result, I aced the test. I appreciate him so much. Have you noticed that love-based actions usually result in feelings of happiness, trust, or closeness?

  • CORRESPONDENCE – As above, so below.

    Attention: Since everyone and everything is One and came from the same Source, there is no difference between you and the Universe and vice versa. Therefore, the wisdom and mysteries of the Universe lie within. To find out for yourself, commit to a daily practice of meditation or mindfulness.

Stay tuned for next month’s column where I’ll uncover the meanings and uses of the next four Laws: Cause and Effect; Compensation; Attraction; and Perpetual Transmutation.


This blog is featured in Tamara’s monthly column in My Authentic Life Magazine called Talk To Tamara. Click here to see the article.


For those who are going through the cancer experience, feel calm in minutes by downloading the free Loving Meditations App. For more information, go to calmcancerstress.com.

Want free relationship advice right away? Take advantage of Tamara’s free 45-minute guidance session where you will finally get clarity and relief from your dating or relationship struggles. Whether you are single or are experiencing relationship upset, by clicking here, you no longer have to figure this out alone anymore. Yay!

XOXO Tamara

8 Keys For A Successful Meditation Practice

Dear Tamara,

In last month’s column, you wrote about the benefits of meditation and how it can help enhance a relationship. Because I’ve been over-reactive with my boyfriend, reading your article has convinced me that I need to begin my own practice. Can you give me some ideas on how to start it and stay on track?

Signed: Meditation Novice

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Dear Meditation Novice

Great decision, so good for you!

There is not a single person who has embarked on a spiritual practice, like meditation, who at some point, wanted to stop, distract herself or quit altogether. The following tips will help you achieve the best results in your new mindfulness experience.

Eight Keys For A Successful Meditation Practice

1) Commit to doing a meditation everyday, even if for only 5 minutes. When starting a practice, the natural tendency is to give up too quickly. Even with the best intentions, about half of you readers will succumb to your old behaviors of self-sabotage by missing days or even dropping out altogether. Is that going to be you?! I hope not!! To keep your commitment, schedule a daily reminder in your calendar.

2) Set your intention. Creating a goal for a successful practice is important. Go ahead and set your intention to meditate everyday with great results. For example, your objective could sound like this, I intend to meditate for at least five minutes everyday, bringing more calm and ease into my life.

It helps to create a special intention for missed days. To help keep you on track, make a special goal of meditating twice as long in the 24 hours following a missed day. For example, your objective could sound like this: My intention is 5 minutes of daily meditation. However, if I miss a day, my goal is to meditate for at least 10 minutes in the following 24 hours.

3) Pick that one time per day that works best for you. Studies show that if you meditate the same time everyday, you will have a more profound result. You may chose to meditate when you wake up, over lunch, after dinner or before going to bed. Whichever time you prefer, stick with it throughout your daily practice.

4) Pick a quiet place in your home, office, nearby beach or park, etc. that becomes your sanctuary. Make sure it’s a place where you can’t be easily distracted. If you have younger children, make sure it’s during their sleep time. Turn off your wireless devices and take care of any other possible disruptions.

5) Refrain from giving meaning or judgment to the thoughts, beliefs, fears, emotions and feelings that will pop during meditation. When they arise, DON’T JUDGE YOURSELF. Gently smile and let them float away. Know that what emerges is ready to leave your system. That’s right, all thoughts, beliefs, fears, emotions and feelings that surface are actually trying to leave your mind and body, so let them. Be the witness and observer of what arises and watch them gently float away. Even for the most seasoned meditator, thoughts come up. IT’S NO BIGGIE. Just notice them with interest and curiosity, which allows them drift away. Then, refocus your attention back onto the your meditation.

6) Be patient with yourself. There’s no way to do meditation wrong. As with any new practice, patience is your virtue. Be patient and kind to wonderful YOU!

7) Wear headphones. By using wireless devices to listen to guided meditations, you’ll enhance the sound by using headphones or ear buds. This helps to create a more deep and transformative experience. Also, being ‘hands free’ gives your body a chance to relax and release even more.

8) Reward or treat yourself. This is vital commitment you’re making for your mind, body and soul, which deserves to be praised and honored. At least once per week, treat yourself to something wonderful. Decide what that reward is going to be ahead of time so the incentive for continuing your practice stays a priority. Here are some suggestions:

  • Take a scented bath at the end of each week
  • Schedule a healing body or reflexology massage
  • Watch your favorite comedian or movie on Netflix or YouTube, especially ones that make you laugh or feel good.

Enjoy your meditation practice!!


This blog is featured in Tamara’s monthly column in My Authentic Life Magazine called Talk To Tamara. Click here to see the article.


Want free relationship advice right away? Take advantage of Tamara’s free 45-minute guidance session where you will finally get clarity and relief from your dating or relationship struggles. Whether you are single or are experiencing relationship upset, by clicking here, you no longer have to figure this out alone anymore. Yay!

XOXO Tamara