A 5-minute meditation that will change your day (for real)


Writing for me is a way for to express who I am, and sometimes to face the truthful things about myself that I would like to change (yikes, that is not easy sometimes).

I have been saying these words below (which I have never written down until today) every morning for about two years now (well, 80% of mornings). I promise you, when I take the less than 5 minutes it takes to sit down quietly and say these words, it makes ALL the difference in my day.

Now, I don’t start every day on a hilltop in Hawaii (as in this picture) and most of these things that I say in my meditation are yet to be mastered, (the grace when challenged is a work in progress), however, with every day that I say these words (out loud seems to be the most effective), and the more practice I have becoming the person I see myself as, I become more in alignment with these words, myself and everyone around me.

I am sharing these with you because when something really helps me in such a huge way, I am more than compelled to share (hopefully we all feel this). The second reason, is usually what happens is, once I get my own words out into cyber space it speeds things along in terms of me mastering things myself… so funny how that works.  So, simply by reading this and listening, you are totally helping me. So I THANK YOU in advance for supporting me to be more peaceful and graceful in the face of challenges (my boyfriend thanks you too I am sure ;) ) and for helping bring more happiness and prosperity into my life… know that I wish the same for you.

I encourage you to write your own (I put some resources below to help you) and take the time out for yourself in the morning (like I said, it only takes 5 minutes). What happens is, your own loving words will come back to comfort you throughout the day… or in some cases, slap you in the face… i.e. “um, Traci, that’s not very graceful.” and when they do, remember, you asked for it.

Here’s mine: 

“I am a beautiful & extraordinary being. I see the higher being in myself and all those around me. I trust in myself, my spiritual guides, and in the universe to continue to guide me on my path towards amazing love, patience, grace, wisdom, intelligent compassion, humility, health, happiness and prosperity in all areas of my life. I am grounded and peaceful as I gracefully move through the challenges in my day, knowing they carry with them certain truths about myself and opportunities to practice virtues I have asked to learn. I am patient with myself and others in this process. I am so grateful for all of these lessons, all that I have, and all that is to come.”

p.s. Saying I am beautiful & extraordinary being feels a little braggy at first… I thought to myself, “I am?” the first time I said it… “Is that too braggy?“… then I moved on, knowing that we all are, humans are amazing. We all need to recognize that in ourselves and each other WAY more than we do… starting with 5 minutes of recognizing your beautiful self a day is a perfect start.


Oprah on Developing Spiritual Muscle & “making space for flow to show itself”:  

“For me, meditation reorders the natural flow of life. Everybody has a flow or stream of consciousness that allows all things to move without resistance. Decisions come easily, things fall into place, and there’s no conflict. You’re vibing with life ’cause you’re in the flow. Hopefully, we’ve all had glimpses of that way of being. How do you hold on to it? Practice consciously making space for the FLOW to show itself. Meditation is a way to get you there.” – Oprah (Developing Spiritual Muscle)

How to Write your Own Meditation + Tips to making it a part of your day 

Advice for Starting a New Job or Traveling = Be where you are.

As published on www.forwardmetrics.com.

Starting a new job can be one of the most exciting times in your life.

It’s kind of like traveling. Just as each country has it’s own culture, each company has it’s own “culture” as well. If you are open to it, there are so many new things to experience and learn about people, processes and most importantly, about yourself.

When starting with your new organization, in order to get the most out of your experience, there is one important thing to avoid. It’s the what I like to call, the Where I Used to Work Syndrome.

Indications: In my experience, this syndrome typically lasts for the first 3-months of any new job. Daily, anywhere from one to six discussions with the new employee begin with, “well, at my old company, we used to do it this way…” This usually leaves their new colleagues wondering why they ever left their old job in the first place.

We can’t be mad. Chances are, we have all had a least a minor case at one point in our lives. And unfortunately, I am no exception.

If you haven’t been reading this blog, last year I returned home from an assignment in New Delhi, India, and sadly enough, during my time there, I came down with one of the worse cases of this syndrome I have ever seen.

Here’s my story.

I was part of a start-up team in a developing country in a new industry. We landed in India and our team of two, literally started from scratch. First of all, we had to find an office. To give you an idea, offices in India typically don’t have carpet, furniture, air-conditioning or even finished walls in some cases. You have to add those things yourself. Just frustration #1 of 10,000. Long story short, we put our team together, and after three months, successfully launched as planned. But not without frustration that resulted in me telling everyone I came in contact with, “at my old company we used to …”

Everything, I mean everything, is done differently, and everything takes anywhere from 10x-100x longer than in the U.S. What used to take five minutes, was now taking, in some cases, two-days (this is not an exaggeration). Not to mention the extra time wasted complaining about how long things take. I spent so much time thinking, why can’t everyone just do it differently. Our way in the U.S. works so well and efficiently And yes, not only did I refer back to my old way of doing things at my job, you would also often hear me utter these even more annoying words, “In the U.S. we used to do it this way…

Even though I made such a conscious effort to be open and not biased to “my way” of doing things, deep down I totally was. And being that way was keeping me from being as happy and productive as I could potentially be both at work and in my everyday life. It was almost like I reverted back to being 6-years old when I used to want all my friends to play the games that I wanted to play, the way that I wanted, and the frustration I felt when they didn’t. Crying, stomping my feet and saying … “O.k. Fine then I’m not playing”. – Everyone’s response, “Fine then. Don’t.” As open as I was to this new experience and new job, there was a huge piece inside me that was fighting this re-learning process. Why not just build the offices with carpets? Why do I have to fill-out 10 pages to ship something to the next town. In the U.S. I just have to fill-out one.

I basically become that 6-year old again: Feet stomping … “I am just going to go back to my old job in the U.S. where we only have to fill-out one page to ship something.“ – Everyone’s response, “Fine then. Go.”

See how that works? Not so productive.

As you can probably guess, one of the biggest lessons that I learned while living in India was that being so attached to “my way” of doing things was not having positive results. Although, I had good intentions for change and efficiency, nothing was changing (especially not me).

The most successful day I had came about 3-months into my almost year and a half stay. I realized that once I took the time to learn, respect and adapt the way things were done, it was then I could be most productive (and happy). I also learned that it put me in a position where I could actually implement change, not by forcing my way, but by moving forward towards change with an understanding and acceptance of how things were and moving forward from there. And guess what, a miracle happened. People started listening to me, and things started changing for the better (including me). And I actually started learning from everyone around me and it became one of the most incredible life-changing experiences of my life. Funny how that works.

So the next time you start a new job and those inevitably words start to come out of your mouth “Well, at my old company …”, instead of saying that, learn the new way of doing things, accept it, and then move forward from there. At this point you can even start suggesting ideas that may have worked for you in the past.

Most importantly, just like you make the decision to experience new things when you travel, when you start a new job, you made the decision to make a change. Enjoy where you are and the whole new range of potential that comes with it. Not only is there potential for you to make great changes with your new organization, you may even learn an even better way of doing things yourself. One catch, you have to stop talking about how things used to be.

Try this today … do whatever YOU want.

via we♥it

I know, although this is a simple concept, this is easier said than done (most things are) … but it’s amazing what can happen when you actually do what you want.

Today, pay attention to how many times you stop yourself before doing something, just because you are worried how you will be perceived by others.

Every time that happens, trust yourself, and when those thoughts of what other’s will think come in your head and try to stop you from moving forward, honestly ask yourself,”who cares what they think?” … Guess what, there is only one person controlling that answer.

Then, do it again tomorrow.


When I want to start something new, I always get so caught up with planning, I think we all do. We tend to spend so much time figuring out where/when to start … or figuring out what we need to stop in order to start.

Below is some comforting news I found this morning via the human races’s new favorite way to communicate, “quote art”/typography (whatever).  Side note: Yes, I totally admit that there’s a good possibility I might be one of the top ten fans of these little works of art as they quietly spread their wisdom throughout the universe, but I am on the lookout for something new, so let me know if you find anything.

In the meantime, they can keep spreading their worldly knowledge. I’m listening. ;)

Thank you wise grey quote art … I’ll do that.

If you glue a picture of something onto a piece of paper, it will magically appear. … Really, that’s the secret to life?

Photo: National Geographic - Norway

I had become so used to being in a transitional phase. It’s basically where I have lived for two years. … But, now that the building period is done, now what?

Yes, it’s one thing to “Go with the Flow” (sorry, the blog title seemed like a good idea at the time) but, there comes a time in the process of change to realize, “o.k. I achieved that”, celebrate a little, and then it’s time to make new goals and start executing on those.

My friend asked me a few weeks ago “what’s next for you?” … “hmmm”. good point.

How about taking your own advice and figure it out” … another good point.

I realized at that moment, I had reached that time, and it was now necessary to create new goals and ask myself, once again, that amazing question … “what do I want”?

So, next thing you know, I am creating a vision board.

Remember vision boards? They were all the rage right after “The Secret” came out. If you glue a picture of something onto a piece of paper, it will magically appear. … Really, that’s the secret to life? How could all those powerful white men have kept this from the rest of us for so long? Those damn 1%ers and their arts & craft projects.

I have done vision boards before, but I cannot express what a great exercise this was for me right now. Although, I do feel like I move forward on a daily basis towards overall goals, I realized I needed to get more specific about the things that I wanted. I mean really specific and most importantly, honest.

It’s pretty fun when you give yourself a blank slate and ask yourself “o.k. self, seriously … what do I really want”?  As you start to create a visual picture of your life, you look at some of the pictures you choose and totally connect, it feels right (as you thought it would) … and pictures that represent things that you have been saying you want, maybe even for years, just don’t look/feel right at this moment. For instance, on my first pass, I had some pictures of children on there, but then two days later, they got replaced by Greece, Norway and Italy. ;)

As I mentioned, this process personally allowed me be honest about what I really want now, which was surprisingly much different from what I thought it would be … and after my trip to Target today (after the 5th child I heard screaming) I realized, the pictures of the cafe in Italy and the Northern Lights in Norway were definitely the right choice … at least for now.

Whether you think it’s a cool idea or not, you should at least think about trying to create one for yourself. For certain, you have nothing to lose. Just like me, you may realize what you want is really quite different than you think. … and here’s another “secret”, in order to get what you want, you have to know what it is.

You might like this: What the Heck is a Vision Board – and how can it change your life?

Questions on creating your vision board? email me @ traciwallacecoaching@gmail.com

“I promise you, not a day goes by without a real moment of gratitude …”

Photo: outcamethesun.tumblr.com

Wow 2011 … you were a crazy one. With little time for reflection the first half of the year (and no time in 2010), it’s been nice to finally settle a little and figure out exactly what I have learned and realize who I am after the experiences of the last year, actually the last few years.

I am once again in a state of gratitude for all this year has brought me. Although it started with a sad goodbye to India, I am so thankful for the wonderful lifelong friends that I made there, travels to Bali/Thailand, where I met friends that I now can’t imagine life without, a long overdue month with my family in New York, a very happy return to Encinitas, to the ocean that I love, to many new and old inspiring/supportive/loving/creative/talented friends, a new business, an opportunity to write, the process of becoming a yoga teacher, and a new, even greater passion for life and the people in it.

Now that I have been back in Encinitas for a while now, I keep expecting to go back to my old self, to my old ways of thinking, almost wanting them to come back. The other day I finally realized that even though I am physically in the same place I started from (literally 10 feet from where I lived three years ago), through my experiences over the last few years, I will simply never be the same person I was when I left.

Yes, change is a beautiful thing, and growing as a person, yes, also what we all want, but I have to be honest, it hasn’t been easy realizing I had no other choice than to finally say goodbye to a huge part of myself that was never coming back. But, I love New Year’s Resolutions, and I am a big fan of change, so, I am ready for that goodbye, even to some of the lingering old patterns, (you know those annoying ones) that I think I keep around as a comfort thing, that now, just don’t seem natural anymore … and I am so excited for whatever is next.

I have to trust in that, because, what I have experienced, good and bad, amazing and unthinkable, has had such an incredible impact on me. I promise you, not a day goes by without a real moment of gratitude … and that all came from being open to change and letting go, in my case, of literally everything I knew.

Honestly, even though I never could have imagined the last two years, I couldn’t be more thankful for everything, exactly as it has happened. It has brought me to this place I am now, to who I am and continue to become (and by the way, this saying has never been more true … the more you learn, the more you realize how little you actually know).

So, just as I said on December 28th of last year, I still don’t know what’s next, but what I have learned, is not knowing is actually a gift.  You just have to accept where you are, because after all, it is you that got you there. The rest, just trust in it, in yourself, and enjoy!

Oh one more thing, since I am going to be around my family in NY over the next week for the holidays, I just wanted to get this out of the way … Yes, I am thinking about a husband and a family and I am sure it will come when the time is right, just as everything else in my life has presented itself. I appreciate you reminding me that I am single though, I forget sometimes when I am busy doing whatever I want, whenever I want. ;) You know I love you all!

I want to thank everyone that has supported my writing this year, allowed me to support you in the creation of the life you want and deserve, or to create growth in the businesses that you love. I wish everyone the most beautiful New Year full of many adventures, inspiring moments, many comfortable moments and some uncomfortable one’s too (I say this from experience, it is truly good for the soul) … and of course much love, happiness, and some things that you haven’t even thought of yet. There is a big world out there … go see some new parts of it this year. Very Happy 2012!

Written with much love and gratitude.


Do Over! Why January 1st is more powerful than we think.

Photo: google.com

Check out Do Over! Why January 1st is more powerful than we think – By Traci Wallace on Elephant Journal published December 12, 2012.

Remember when you were a kid. When you did something that you instantly knew you could do better (kick a ball in a kickball game, do a cartwheel, dive into a pool), you would instantly say, “Do-over!”

Sometimes your friends, (if they were cool), would accept this and let you do it again, and sometimes they wouldn’t (and chances are, you are not friends with those people on Facebook).

How cool is it that as adults we have the same thing? It’s called a New Year’s Resolution. There is a magical day every year, January 1st, that we can say, ok, starting today, things are going to be better… relationships, career, health, we can be as creative as we want with the changes we want to make in our life, and it can be anything. “Do-over!”

Think back again to when you were a kid and your friends offered you a do-over. Did you ever waste that opportunity? Chances are, no way. So, why waste it now. Take advantage of this opportunity to make some real resolutions this year, and better yet, actually achieve them.

We say enough things in life without realizing the actual meaning behind it, so let’s not just say Happy New Year this year. Let’s actually mean it.  

 In 2012, I will … 

Click here for ideas to get you started.