How to Set and Measure Personal Development Goals

Potential means nothing if you don’t do anything with it AnonymousThere are many paths to personal growth. Friedrich Nietzsche is quoted as saying, “That which does not kill us makes us stronger,” and this can absolutely be true. But challenges that nearly destroy us aren’t the only path to greater personal development.

Setting goals for your own personal development can be an effective (and less stressful) way to grow emotionally and intellectually. Setting goals that can help you to succeed as a person in the ways that are important to you can help you to streamline your life, minimize stress, and really become the person you were meant to be in far less time. They can also help you to stay mentally sharp as any lifetime learner can tell you.

Goals Worth Going After

Personal growth means different things to different people, but the following goals can be widely helpful in creating a life filled with healthy habits, greater happiness, and meaning in life.

Learn What Is Most Important to You

We all have values that are a vital part of who we are. To some people, artistic expression is an indispensable part of who they are, and they fare much better if they are creating, at least some of the time, in their lives. To some, helping others is something they must do, and the meaning it brings to them and others is what makes life valuable. Others need to be solving problems to feel alive.

The reason it matters to realize this is that many people fill their time with things that are important but aren’t aligned with their values, with what they value most in life. If you analyze what is important to you, you can set goals to ensure that you make this a greater part of your life.

Pinpoint Where You’re Limiting Yourself

Many people self-sabotage in one way or another without realizing it. Perhaps you don’t believe that you’re capable of achieving things that you really want to achieve, and you limit yourself by not trying. Perhaps you’re not allowing yourself to devote enough time to your goals because you’re getting bogged down by other things in your schedule that are less important but that you feel “must” be done. Maybe you just spend too much time on social media and not enough on going after what’s important to you in life.

When your health is compromised, it’s more challenging to focus on your goals in life. This is obviously true when facing serious health conditions, but it’s also true of less serious types of health compromises.

For example, most of us feel far more stressed and are not at our best when we haven’t had adequate sleep for a few nights in a row or have eaten unhealthy food for a few days. Focusing on taking care of your health can make a huge impact on the rest of your life.

Use Your Time Wisely
Time management is an important goal in itself. When you manage your time wisely, you have more energy and a far greater ability to pursue other things in life that are important to you. Time management enables you to maximize time spent in activities that feed you, motivate you, and help you develop yourself as a person.

Develop One Habit a Month
You may not be able to transform yourself in a few weeks, but focusing heavily on creating new habits on a regular basis can be transformative over the course of several months or years. The trick is to get into the habit of forming habits. Focus the bulk of your energy on making something new a standard part of your life, and then move on once you’ve become comfortable with it. This is the time to create a new habit.

Surround Yourself With Role Models
Have just one friend who is farther along on the path you hope to travel. Life coaches refer to these people as “expert friends” and they can be life-changing as they’ll have tips and inspiration you can pick up just by watching them be themselves. With these friends, watching becomes doing. This is also supported by social learning theory, which explains how it makes things easier when you have a friend to help you along the way.

Develop a Supportive Group
Using the momentum of a group can really help you to reach your goals. This is because peer pressure can be a strong influencer, so using it to your advantage is wise. Having people who can cheer you on when you win and help you to feel better when you lose can make all the difference with your success.

Unfortunately, not all friends are able to support you in this way. Some people naturally feel envious when their friends succeed too much. So, if you notice a friend being less than supportive when you reach a goal (and you have been supportive of them), you may want to simply avoid sharing your successes with this friend and move on to friends who are genuinely thrilled with your success and able to support you when you aren’t as successful as you’d like to be.

Remember to be this kind of friend as well. Another great idea is to find a group already focused around the goals you’re trying to attain. You’ll have built-in support, enthusiasm, and practical tips.

Learn Something New Each Month (or Year)

Self-development takes real focus. Learning a new language, for example, or developing a new skill can take time, and focusing the bulk of your energy toward immersing yourself in the pursuit of a goal is a great way to reach it. This is great when you want to really go deep into your knowledge and ability.

Follow Your Passion

You don’t have to pursue your hobbies as a career in order to fully explore them. It’s wonderful if you can make money doing what you love, but it doesn’t have to be a profession to be worth your time. Activities like this allow you to experience a sense of “flow,” which can increase your happiness levels and decrease stress as well. This means that you’ll experience benefits far beyond the mere acquisition of a new pastime.

How to Maintain Goals

Identifying goals to go after is an important first step. However, it’s also important to know how to pursue your goals. There are a few tricks to maintaining goals or adopting healthy habits.

  1. Set the right goals
  2. Take small, concrete steps
  3. Reward yourself along the way
  4. Consider slip-ups to be part of the process
Maintaining goals can be a little more involved than that, but this is the basic process. The vast majority of people who try to set personal growth goals tend to abandon them because they set their goals too high (or the wrong goals for their lifestyle), try to make too big of a change in too short of a time, don’t congratulate themselves for making progress on their goals, and give up if they have a slip. True success comes from breaking your goals down into smaller steps, rewarding your progress and, perhaps most importantly, trying again if you find yourself slipping up.

Setting personal goals that can really improve your life, and then sticking with them can help you to live the life you always hoped to have.

Today’s article was written by Elizabeth Scott, MS and is shared from the following website: https://www.verywellmind.com/how-to-set-and-measure-personal-development-goals-4161305

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How to Become Your Best Self

The only person you should try to be better than, is the person you were yesterday Unknown11 Ways To Become Your Truest & Greatest Self

Being precisely who you are, at your highest level, is your ticket to magnetizing the things you want most in your life. This is true for your love life, career, relationships, prosperity, health, and so on. It’s also the magic formula that will enable you to make a more powerful contribution to this world than you ever thought possible.

So here, allow me to present to you my 11 stepping stones toward your truest and greatest self. I hope it’s a helpful reminder of what you already know.

1. Fall madly in love with yourself.

Love is the most powerful energy in existence. Blast yourself with it to full advantage! Beam upon yourself as though you were your own dream lover, ideal mother, precious child, and verrrry best friend. Direct your adoration, light, warmth, healing energy, and nurturing inward, toward Y-O-U. Send yourself the same quality of love you offer to your loved ones. Love yourself actively and you will grow radiant, lighting up the world around you and hence creating a “win-win” for all you encounter.

2. Embark on a journey of self-discovery.

Explore who you are beyond all externally-imposed definitions. Then fully embody, accept, and celebrate who you are. Connect to your wonderfulness: your unique talents, skills, passions, roles, affiliations, personality profile, and one-of-a-kind life experiences. And remember, your soul is a wondrous spark of divinity, connecting you to transcendence, immortality, and dimensions beyond. It’s also the true essence of who you are.

3. Embrace your life’s unique curriculum.

Live in alignment with who you truly are. Be led by the “natural inclination” that’s encoded within your soul. Heed your inner directives. Don’t worry about what other people think. Say no when you need to. Cultivate healthy boundaries everyone in your life, and don’t be afraid to disappoint others when you hold to your intentions and honor your needs. And avoid comparing your life’s unfolding with that of others—we all have our very own train track with our own designated controls, stops, and speed settings.

4. Free yourself through healing and forgiveness.

Healing is the secret to having full access to our life force. Forgiveness means we accept our life’s unique curriculum and the sacred assignment each experience represents. We can even transcend the need to forgive if we proceed instead from radical understanding, compassion, heightened consciousness, and unconditional love. We all have what’s called a “pain-body,” a shadow part of us where all the negativity of a lifetime has built up a residue. When we heal the pain-body, we thrive.

5. Tell your inner critic where to go.

Your inner critic is that voice in your head forever cajoling you to be perfect as opposed to human. As you go to higher levels of who you are, be motivated by love of self as opposed to self-policing. Replace self-criticism with self-compassion. Let inspiration be your fuel rather than self-control. Give yourself a break from your inner judge. Refuse to give power to the bully within.

6. Step into your self-importance.

A healthy version of this much-maligned trait is critical if we are to do anything other than play small. Anyone who has accomplished anything of significance has placed importance upon themselves. It means prioritizing your desires, committing to yourself, and honoring your goals and intentions. It means taking yourself seriously. It means stepping into your full power, splendor, and majesty. It means calmly and humbly being the master of your destiny.

7. Hone your intuition.

Rely upon your sixth sense. It’s your most powerful inner resource. Tap into the divine intelligence and serve ably as your very own psychic. Become a powerful advisor to yourself. Your inner Knowing serves as your high beam headlights. With this additional illumination on life’s road, you can proceed with greater self-assurance, clarity, centeredness, and courage.

8. “Radically Relax” (aka MEDITATE).

“Letting go” on a daily basis is a game-changer. Just 15-minutes is medicine for an entire 24-hour window. A regular practice yields healing along with greater serenity, well-being, and confidence. Your anxiety fades away. Stress is replaced by wherewithal, the capacity to handle life’s demands with grace and aplomb. You grow more patient, less reactionary, and less easily triggered. You deepen your intuition and palpably feel your connection to source.

9. Take care of the temple that is your body.

Treat with awe and wonder the sacred vehicle that is ushering you through this journey called life. Your body is a miracle, without which, you are out of the game of life altogether. Lavish this extraordinary live machine of yours with gratitude for all its amazing functions, every last one of them designed to keep you surviving and thriving. Fuel your body with nutrition, physical movement, replenishing sleep, and pampering. Let your self-care practice be self-love in action.

10. Create a life you adore!

Turn the very life you’re living into a fulfilling, rewarding one you give thanks for every day. From right where you are, create a reality that uplifts and inspires you. Simply do the administration and make the needed tweaks. For when our life supports us at being at our best, we attract the circumstances we are wishing to attract. When we love our lives, we are magnetic for that great relationship, dream job, deep healing, or financial breakthrough.

11. Make the difference only you can make.

The world needs you. Of the billions of people on this planet, only you can offer what only you have to give. Connect to your passions, interests, and to the power of your natural inclination. Make a contribution to those around you accordingly. Moreover, simply being Y-O-U, at your best, will inspire everyone around you and as such serve as a powerful offering to the greater good.

Today’s article was written by Dr. Naomi Pabst and is shared from the following website: https://www.mindbodygreen.com/0-12940/11-ways-to-become-your-truest-greatest-self.html

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Take Responsibility For Your Life – Amazing Things Will Happen.

You Must be the change you want to see in the world Mahatma Gandhi

You’ve been eating and drinking the same way for years. Exercising (or not) the same way for years. Working the same way for years. Sleeping (or not) the same way for years. And for all that time — in your 20s and 30s — it’s worked for you. Worked in the sense that you could do it without serious repercussions. Until one day.

One day, you start to notice some changes. In your energy levels. In how you feel. In your stress levels. In how you look. In this moment, you have a choice.

Do you:

  • Continue living as you have been for the last 20-odd years, and hope that its current impact on you will change?

Or

  • Shrug your shoulders, and say to yourself: “There’s nothing I can do about it. It’s my age.”

My guess is that your choices will be split 50/50 between these two. I say this because it’s what I observe around me, day in, day out. I observe it, especially amongst menopausal women. When I challenge their choice — after all, I’m a menopausal woman, too — many cite experts who say this is to be expected.

You’re telling me to accept my lot in life? One that has me feeling less energetic, being less healthy and more stressed, and looking less alive as I age?

I call time on that.

You see, there’s a third choice, one that very few people even see. It’s to take responsibility for your own life.


What taking responsibility looks like

Taking responsibility means no excuses, no denial. It means accepting exactly what’s before you, no matter how unpalatable that may be. And taking action to make some changes in your life.

I get why the denial and excuses options appeal to you so much. And why the taking-responsibility one is of so little appeal. You’re human, and humans are hot-wired not to like change. You view change as a threat because it takes you into unfamiliar territory. Which your fear brain views in pretty much the same way as it views a saber-toothed tiger in your garden.

But there’s another wonderfully human feature you can use, too. Your heart.

Your heart is your instinct. That little voice inside you that knows the truth. The little voice that knows it’s ludicrous to expect a different result from doing the same thing. The little voice that knows that hiding behind the opinions of others is burying your head in the sand.

It’s a great idea to put your heart in charge of taking responsibility for your life. Because, unlike your mind, which thinks it’s great at everything, your heart knows the truth. Your heart knows it’s great at seeing things for what they are, and making decisions. And how — and whom — to ask for help. Plus, unlike your mind, it doesn’t get derailed by fear. Your heart allows fear its full expression. This prevents it from making you stuck and harnesses fear’s powerful energy. It then hands things over to your thinking brain.

Your heart made the right choice for you. Now it’s time for action. Specifically, for planning for action. And that’s your thinking brain’s sweet spot. It gets a boost from fear’s energy to get focussed. You find yourself able to see everything that needs doing to make the change(s) you need in your life. You know how the chunk the various elements into steps, and how to prioritize them.

Going forward, you’ll need both your heart and thinking brain. They act in tandem to keep your fear brain from blocking your progress. Because it will try, again and again. Remember, your fear brain likes the status quo. It doesn’t want you to go outside your comfort zone. And that’s precisely what taking responsibility for your life does. It pushes you way outside your comfort zone. As it must, because that’s where personal growth — the outcome of change — lives.


What happens when you take full responsibility for your life

When you choose responsibility over denial and excuses, your life blossoms. I’m not saying that everything becomes easy and all challenges disappear. Far from it. I’m saying your life blossoms because you realize how powerful you are. Your ability to overcome challenges grows with every change you make. You become much more resilient to whatever life throws at you.

How do I know this? I’m living proof of it.

In my late 30s, I was going places. My career was hot, I was married, had lots of friends, owned my own home, took fancy holidays. I had everything you could want in life. Yet… I’d long felt as though something was missing. As though I was here for more than this. My work life was pretty typical of someone in senior management in the corporate world. I worked long hours (50–70 per week). I had a workload that was unmanageable. I was made to do things that went against my values. I had to tow the corporate line. I was stressed out all the time and felt like a hamster in a wheel. I kept on making the same mistakes and getting stuck in the same rut. I could help companies out of their ruts, but I couldn’t seem to break free from my own.

Until life as I knew it came crashing down on top of me. I, superwoman, developed an autoimmune disease that ground me to an abrupt halt.

When I stopped feeling sorry for myself for being so debilitated, I knew it was decision time. I could continue as I was, lurching from flare to flare, and medication to medication. Or I could find a new way of coping with the disease. I chose the latter. You see, when I closed my eyes and pictured myself in my 70s or 80s, I didn’t see a sick person. I saw a vibrant, happy and active older me. That was the only image of me I had. So I had to find a way to change my life to make that image a reality.

I knew my lifestyle — how I was living — was behind everything. And I knew I wasn’t looking for a quick fix. I was looking for a sustainable solution. One that needed all my hard-won business skills and an obsessive focus. I went through my life with a fine-toothed comb. How I did things. What happened as a result. Why I was doing them in the first place. I looked into how my lifestyle affected my body, my mind, my emotional state, my spiritual state. No aspect of my life escaped my scrutiny.

This didn’t happen overnight. I spent more than a decade testing everything. I broke habits, made new ones, broke those, made more new ones. It was a circular process, not a linear one.

By the end, I had made myself virtually bulletproof. Resilient to the max. And my life had blossomed. I was happier and more self-fulfilled than ever before.

Here’s the hard proof. Today, I’m 55. My metabolic age is 30. The autoimmune disease I developed in my late 30s is in full remission and has been for years.

All because I chose to take responsibility for my life. My thoughts, my actions, my health, my fulfillment, and my happiness.

You see, I still have a LOT to do in my life. I have big dreams and even bigger plans.

Don’t you?

Today’s article was written by Sarah Blick. Sarah Blick is Well-Being Wizard and Life Coach at Aging Disgracefully Well. She specializes in helping people get unstuck, master their minds, become more resilient to life’s stresses, and live the meaningful life they know is possible.
Today’s article is shared from the following website: https://medium.com/thrive-global/you-need-to-take-responsibility-for-your-life-heres-why-a95c788202ce

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Stop Waiting for The Perfect Time. There isn’t One!

You cannot do a kindness too soon because you never know how soon it will be too late Ralph Waldo Emerson

“Do not wait: the time will never be ‘just right’. Start where you stand, and work with whatever tools you may have at your command and better tools will be found as you go along.”― Napoleon Hill

There is never a perfect time for you to take action. There is never a perfect time for you to launch that project, to spend time with your family, to write a book, change your habit, or embrace a new habit. Once you acknowledge this, you will get a lot more meaningful work done every day.

Kill the excuses!

I’m too tired. I don’t have the time. I am not capable. Someone else will do it. It’s too late now. Now is not the right time. I am not talented. I am not ready. I’m too scared. Nobody will help me. What if I fail. I don’t feel motivated. I’d rather do nothing. I don’t have the money..yet!

It’s easy to come up with excuses and justify not getting started. The longer you fill your head with rationalizations and empty excuses, the less time you have to take action.

It’s easy to say, “I will start when I have more experience, money, time and resources”. By this time next year, you will have a lot more excuses. It’s a cycle. And once you get caught in the loop, it can be difficult to break free and do something meaningful you care about.

Many people are living their entire lives without ever standing up and stepping out. But it’s exciting to witness the rare few who dare themselves and step out of their personal bubbles to make a change.

Most of us live with the stubborn illusion that we will always have tomorrow to do today’s work. We consistently hold on to this belief and keep procrastinating until work becomes a heavy burden.

Left unchecked, we always default toward a more comfortable path. Your comfortable zone provides a state of mental security. You can understand why it’s so hard to kick your brain out of your comfort zone.

It pays to be an outlier!

“Outliers are those who have been given opportunities — and who have had the strength and presence of mind to seize them.” — Malcom Gladwell

Outliers are those who seize opportunities and run with them. People who realize how little time they have and are driven to make the absolute most of it. Those are the ones who really live.

Studies consistently show that when we look back on our lives the most common regrets are not the risks we took, but the ones we didn’t. Of the many regrets people describe, regrets of inaction outnumber those of action by nearly two to one.

Some of the most common include not being more assertive and failing to seize the moment. When people reflect later in life, it is the things they did not do that generate the greatest despair. You can seize the moment today!

Getting past the biggest hurdle!

The biggest hurdle for many of us is simply getting started. Making that important decision to take a step. You can be as big and successful as you can possibly imagine if you build that mindset you need to step outside the safe zone. You just don’t trust yourself enough yet.

You have everything you need to make an impact in the world if you can get past the excuses. You don’t even have to start a new project. What you need is something you can emotionally and deeply connect with.

Don’t think too far into the future. Use what you have right now at where you are and witness the magic of creative work. If you’re thinking about it too much, chances are you’re killing it.

Get started now!

“It is better to live your own destiny imperfectly than to live an imitation of somebody else’s life with perfection.” ― Anonymous, The Bhagavad Gita

No matter who you are or what you dream of becoming, remember this: No one ever came to this planet to take a back seat, play second fiddle or make it small.

Stop questioning yourself. Stop listening to everyone else. The world is waiting for you to start something. Waiting to hear what you have to say. Waiting to use your creative product or service. Waiting to share your ideas and original work.

Remember the dream you were too scared to chase? It’s still not too late to give it a try. We tend to think that we’re not good enough and give up before we even start. The fear of taking risks never goes away but it does become familiar.

The self-criticism and self-doubt will always be present, and the only solution is to just act in spite of them. Your first ebook, article, song, podcast, freelancer work or creative work will not be satisfying and perfect, and it’s okay.

When we express ourselves in a way that brings out the best in us, we’ve already succeeded. Step by step we improve despite the temporary failures. That’s what matters. It matters that you persist.

“Don’t wait until everything is just right. It will never be perfect.
There will always be challenges, obstacles and less than perfect conditions.
So what. Get started now. With each step you take, you will grow stronger and stronger, more and more skilled, more and more self-confident and more and more successful.” —
Mark Victor Hansen

Take advantage of the enormous opportunities the information age presents. You have everything you need to go make something meaningful. Something you deeply care about. You don’t have to be right when you start. But it matters that you begin now.

There isn’t a right time for anything. There’s no such thing as perfect timing. If it feels right, just go for it today. Don’t wait until everything is just perfect or right. Get started now.

Today’s article was written by Thomas Oppong and is shared from the following website: https://medium.com/the-mission/stop-waiting-for-the-perfect-time-there-isnt-one-249e2f9e34fb

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The Future That is Yours!

The future belongs to those who see possibilities before they become evident   Ted Levitt

The future belongs to each of us. What we will make of that future is a choice each of us will make today and tomorrow. Our past will only have a mark on the future if that is what we allow. Each day is a gift of choice and … if we choose, a gift of change.

There are many self-improvement gurus. Most of them have good information, suggestions, and programs. The best self-improvement program I know is to change our hearts – a program that always includes God in some way.

The Lord’s self-improvement program is amazing! It takes the person we are today, recognizes our potential, and then transforms us as we allow it one very possible step at a time.

Are you who you want to be? Do you feel like you are manifesting the life you are created for? Talk to God – enroll yourself through prayer in his program! You will be amazed at what you can become and the light that can become a part of your life!

Think about your possibilities as you read today’s inspiring story! Enjoy!

From Darkness into Light
Julie Matney

I was born into a world of fear and spent my entire childhood, teenage years, and most of my twenties trying to find a way out of my dilemma. I knew that fear was not natural and that the side effects were debilitating, but it seemed to have an unrelenting grip upon my mind. I was a prisoner.

My father was a concentration camp survivor. He spent five years in the Nazi death camps of Europe and lost his entire family there, including his parents and five siblings. My father could not talk about his experiences and never openly grieved for his loss. My father did not remember his birth date nor did he ever tell us the names of his family members. As a result of his frustration and anguish, he drank and was openly hostile toward his living family. He never showed affection or allowed us to love him. Sometimes, he would stare off into space and I knew he was going back into this other world, a dark place beneath the world we tried to survive in. I felt hopeless since joy was not allowed in our home. I was petrified of my father. I never knew when he would fly into a rage over any little everyday life occurrence. I remember once, at the age of four, hearing his truck pull into the driveway and wishing I were dead.

I managed to get through high school and college but I continually felt insecure. I did not have any confidence and was hopeless about the future. I suffered numerous bouts of depression that prevented me from completing the advanced degree I was pursuing. I manifested terrible headaches that drove me to a neurologist. There was nothing physically wrong with me; I was coming face to face with my fear and the pressure was unbearable. I tried psychotherapy and read books about healing childhood trauma. I read some metaphysical books but I didn’t connect to what I read. These resources did not hit upon the essence of my problem. I instinctively knew that prayer was the only way out of my desperation. If God did exist I needed to know now! One night as I lay in my bed in total darkness, a miracle happened. I heard a little voice in the distance. The voice was actually singing to me! Then it became louder and other voices joined the song. The voices increased until they grew into multitudes, producing octaves and ranges almost beyond human comprehension. The notes seem to go on and on forever like never-ending chants praising God and the kingdom within. I began to expand into the music, thus feeling one with the love and peace that resonated throughout my being. By morning, I knew that the veil of darkness had been permanently lifted. I had walked through a new door. Thus my journey toward The Light of God had begun.

Years later, I stumbled upon a book, “The Kingdom of the Shining Ones,” by the renowned expert on the angelic order, Flower A. Newhouse. I was thrilled to have my miracle described to a “T”:

“In the kingdom of the Angels exists an order consecrated to music. This order is not composed of an orchestra, but a choir. The songs are released as chants; many of them are heard in march time. The magnitude of this choir is almost inconceivable, still more difficult to realize are the various octaves and keys in which this great assembly sings. Angels do not use vocal chords for speech or song. They speak from the mind and sing from the heart. When heard, their melodic variations are almost overpowering. The enthralling effects hymns of praise, courage, gratitude, love worship have upon our world are very great alone an individual aspirant in moments of stress, heroism or illumination is inwardly aligned with the chorus singing the anthem he requires for courage, balance or serenity. Though the reception of the heavenly music is seldom relayed to the conscious mind, the effects of the songs upon the inner self are noticeable by a surging and enlivening of the higher states of consciousness.”

The music continues to this day. I hear it when someone I love has just passed over into another dimension. It rushes in to encourage me forward anytime I receive an inspirational thought. I use it in meditation groups to invoke the Angelic Kingdom. (The groups sing the chants along with me.)

This experience was the beginning of my transformation from darkness into light. My family, who directly witnessed my “rebirth,” have all begun their own spiritual journeys. As my sister put it, “You are a totally new person. I want to share in the peace you have found!” My father has been touched by my spiritual awakening as well. He is the recipient of a tremendous outpouring of love and light from his family, who was once afraid to even look in his direction. My life has been made easy, and I can now pursue my spiritual work of writing and speaking about my own realizations and paths to peace.

The Universe responds to every call for help. We are not alone and we are not left comfortless. We are an integral part of God and we are being called to remember our true nature. We grow and expand as we allow the light into our lives and share our blessings and understanding with others. Every inspirational thought we receive and acknowledge is charged by the power of all creation and magnified a million fold.

May we all hear the angels’ songs of peace, courage, hope, joy and freedom!

Today’s inspiring story is shared from the following website: http://www.personaltransformation.com/transform.html#Matney

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