The Four Agreements

1. Be impeccable with your word. 
Speak with integrity. Say only what you mean. Avoid using the word to speak against yourself or to gossip about others. Use the power of your word in the direction of truth and love.

2. Don’t take anything personally.
Nothing others do is because of you. What others say and do is a projection of their own reality, their own dream. When you are immune to the opinions and actions of others, you won’t be the victim of needless suffering.

3. Don’t make assumptions.
Find the courage to ask questions and to express what you really want. Communicate with others as clearly as you can to avoid misunderstandings, sadness and drama. With just this one agreement, you can completely transform your life.


4. Always do your best.
Your best is going to change from moment to moment; it will be different when you are healthy as opposed to sick. Under any circumstance, simply do your best, and you will avoid self-judgment, self-abuse and regret.

“You have a power that has nothing to do with what you do
or what you say  
or who you know or what you know
or where you are or what you look like or your skills
or your talents
or what you have.
It is the power of your presence.
It is the heat and light from your burning log.
And it touches everyone who comes in contact with you…."


~Paul Williams, Remember your Essence

Photo taken by Nicola Ray. Sunset in English Bay Vancouver. 

"Breathing in I see myself as a mountain. Breathing out I feel solid mountain...solid." 

- Planting Seeds: The Power of Mindfulness 

Thank you Thich Nhat Hanh and the Plum Village Community for sharing your Love, Wisdom and Courage!

Family is home.
What is home?
It is a place of acceptance, love and respect.
It is where I am free, to smile, to laugh, to cry and express myself.
A home where there is space for me to grow and learn and be.
What is family?
Family are those people who will open their arms to you whenever and wherever you may be. 
They are the ones who open their hearts and minds and greet you with "I am here for you".
They maybe your moms, dads, grandpas, grandmas, aunts, uncles or all your ancestors.
You may be far, far, far away in a distant land surrounded by forests and trees but no matter how far you are, they are there for you.
Deeply listening to you and giving you the space you need to grow and be.
Family are your cats and dogs and birds and treasured flowers and trees.
They are the ones who greet you at your door.
They are the ones who give you a warm embrace.
Family are your friends, who allow you to be and strengthen you to being.
And that no matter what happens to you and your decisions in life, they are there greeting you "I am here for you"
Family is also you.
Your body, your breath, your heart and your mind.
Everything connected just like family.
And that whenever you close your eyes, you are greeted "I am here for you".
Family is home
It is that place with acceptance, respect and love.
A space you come together and accept one another for who you are becoming and being.
That is family. That is home. I am home.

Photo taken in English Bay before the fireworks by Rose Cortez

Fly. 
You have a unique pathway in the sky.
That no one but you can create.
Get to know the different ways you open up those wings.
Magnificent wings of purple, magenta, turquoise and ruby rose.
Listen as you move them.  
And fly.
Fly with yourself.
Fly with different birds.
Watch your wings move and send love along your journey.
Watch other birds move their wings and send love along their path.
And when you feel like it’s time to go home, always go home.

Be your own bird.
Fly whenever you like.
Know your own feathers.
Keep them close to your heart.
Keep your own feathers intact.
Share your colours and your dance.
To everyone.
Your colours are vibrant and the beat of your drum is your truth.
So dance and fly with your magnificent wings.

Photo taken in Tobago. Trinidad and Tobago "sugar birds" by Rose Cortez