Tejomaya Wellness

A Blog About Well-Being

Cultivating Bliss: How Does Your Garden Grow?

image     Hey There, Well-Beings!

I went to see my mentor and friend for a healing session on Friday night and she gave me some homework. In my meditation time, I have been focusing on bliss and it’s been just what the Reiki Master ordered! I’ve been so down deep in depression and wound so tight with anxiety that my routine left little time to enjoy the things I used to light up about and I slipped into survival mode. Our talk really got me thinking about how untended my mental, physical and spiritual garden has been while I’ve been going about the business of just getting through life, so I decided to take her advice a step further and go on an impromptu adventure today! I played hooky from my usual Sunday writing and got out in the sunshine. My camera had been calling and so had our local rose garden. It’s one of my favorite places to spend a day, happily snapping as many photos as I can. There’s also a lovely little greenhouse on the property, filled with lots of little treasures. Here are a few shots from my trip to midtown:



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Depth Perception: How to Fix Your Gratitude Problem

bench-1245994_1920     Hi There, Well-Beings,

It’s been a while since I have been able to get a post up. The website went a little wonky in the past couple of weeks and it took some time to get those wonks ironed out. I’m back though, and ready to share something that’s been on my heart lately.

I’ve been preaching gratitude for a while now. I still believe in its transformative powers, and I think it’s a good place to start whenever you’re down and out and don’t know what to do. If I’m being honest though, life has thrown me so many lemons lately that I stopped making lemonade, because I’d gotten kinda sick of drinking it. In moments that felt totally overwhelming, I used to find comfort in being able to rattle off a couple of things that I felt thankful for and it helped me save the day, even if only a little, but I was so burned out that even my never-fail list felt empty and ineffective. Great. Even the thing I tell people “changed my life” isn’t working anymore. How do you bounce back from that?

I’d been going over old Facebook posts, notebooks, and journal entries and wondering what happened. One of the things that really stuck me was how much more detail I used to use in describing things. Then, scribbled in the corner of page in one of my idea notebooks was a quote by Marie Forleo that helped me to see why my practice was failing, “When it comes to gratitude, the dividends are in the details.”

I’ve changed the way I’ve been thankful for things in the past week, and I believe it’s making a big difference. Rather than rattling off three things and getting on with my day, I’ve tried giving myself just one thing to focus on and then really experiencing it in as much detail as possible, by journaling about it or making it part of my daily meditation practice. For example, if I was thankful for my dog, (and you bet I am), I might recall how sweet it is when he curls up next to me while I’m writing, or the way he gives run by kisses when I’m in the kitchen filling his food bowl. I might also remember what a comfort it was having him in my life while I was grieving, or how his love of a sunny spot in the grass on a nice day reminds me to slow down and enjoy life a little more. I couldn’t forget the goofy little dance he does when I make popcorn and “accidentally” drop a few pieces. See? Quality, not quantity. There’s always a lot of quality when you take time to notice it.


I want to know how you’re doing. Are things humming along or have you started to forget the words? Do you have any tips for bringing more depth to your gratitude practice? Leave a comment below and let’s talk it out. You never know how your contribution might set off the spark of gratitude in someone else.

Wishing You Total Well-Being,




 Depth Perception

Keeping Your Nose Clean: The Neti Pot

basket-1846135_1920  Hey There, Well Beings!

Back in February, I wrote an article for Inner Child Magazine about neti pots. I’ve been a devoted fan of the neti pot for years, and it always helps me tremendously when springtime allergies kick in around this time of year.  It’s not Valentine’s Day anymore, but since I use my neti pot year round, I thought you might still enjoy learning about this strange, but useful contraption.  I think you’ll find that it will help you soothe your sneezes!

Wishing You Total Well-Being,



It’s February, and love is in the air. Since Valentine’s Day falls in the middle of cold and flu season, there’s the potential for some germs to be in the air, as well. Getting a good night’s sleep, eating a clean and healthy diet, and getting plenty of exercise are all good ways to give your immune system a fighting chance, but there’s another way to help your chances of being struck by Cupid’s bow rather than a nasty virus or infection, and it starts with your nose.


We take in approximately 11,000 liters of air in a day, with our nose acting as a primary filter for most of whatever happens to be traveling with that air. When things are working normally in the nose, your cilia keep mucus moving along in your nasal passages, bringing it to your nose to be blown out or to the back of the throat. When things become congested in there or the membranes inflame due to allergens these hair-like cilia can benefit from a good rinsing to thin mucus and get rid of the irritants that are clogging up the works. That’s where the neti pot comes in.


The neti pot has been used in Aryuvedic therapy for centuries, but is just now getting it’s due in the west as allergy and sinus suffers are discovering its ability to ease congestion and clear pollen and other debris from nasal passages. They come in a variety of materials from plastic to copper, and in the traditional teapot-style or more modern squeeze-bottle designs. No matter what type you use though, the end result is the same: to irrigate the sinuses by flushing out mucus and any particles inside the nose that may contribute to illness or inflammation. By inserting the tip of the neti pot inside the nostril and directing a warm, salt water solution through to the other side on a regular basis, health experts suggest that you can prevent or shorten the duration of colds, reduce snoring, ease sinus headaches, improve taste and smell and more.


Neti pots can be found in pharmacies and health food stores, and are typically inexpensive when compared to nasal sprays and medications. Prepackaged saline packets can be purchased, or can be made at home with minimal cost and supplies. Keeping your neti pot clean and sterile is recommended, especially if it is being used to clear congestion due to illness or to clear seasonal irritants. Nasal irrigation can be performed as frequently as needed, and some experts suggest doing it as often as you brush your teeth. There are some circumstances and pre-existing conditions that can be affected by use of a neti pot though, so always talk to your doctor before starting any new alternative therapies to make sure they will enhance your health and not hurt it. Once you get the okay, take some extra time to stop and smell the roses. They ought to be especially lovely, now that you can breathe.

From The Archives: Drink Up!

Ginger Lemon     Hey There, Well Beings!

After spending the past two weeks at the mercy of a rotten cold/allergy combo, I’m finally starting to feel human again.  This is thanks in-part to finally being able to get some quality rest, and sipping my favorite anti-inflammatory concoction before putting myself to bed early each night. I thought the simple recipe in this blast from the blog’s past might help some of you who are in the same boat! Take care of yourselves and feel better soon. <3

Wishing You Total Well-Being,



Since the change in weather seems to be stirring up coughs and colds in my town, I thought it might be nice to share one of my home remedies with you that got me through the nasty lung flare-ups that accompanied my illness years ago. I still use this to calm just about any kind of inflammation, and it really helps me to feel better quickly.


First, I boil some water on the stove. I’ve never measured the exact amount, but make sure its enough for a cup of tea, since that’s basically what this is. Then, in a mug, I squeeze the juice from half of a lemon. To that I add a 1/4 -1/2 a teaspoon of the following: ground turmeric, ginger and cayenne. By all means, use fresh if you have it, but if you’re watching your budget, ground herbs and spices work just fine and even the certified organic kinds are very affordable. This will be spicy, so if it’s your first time at the rodeo, you can start small or even just sprinkle a little in your mug and build yourself up from there. Cayenne has, for some sufferers, actually settled GERD, heartburn or stomach acid, so don’t be afraid of it, but I get if you want to start out small. Then, I  add one crushed clove of garlic and add my hot water.


At this point, I added a teaspoon of local honey to my mug and sipped it like broth, but if that’s too far out there for you, just finish it as is and follow it with the honey straight off of the spoon. Mary Poppins approved!


Why did I choose what I chose to put in it? Here’s a breakdown of the properties of each ingredient:

Lemon – said to purify the blood and strengthen the immune system.

Turmeric – a powerful anti-inflammatory, showing promise in a variety of illnesses and diseases.

Ginger – aids digestion, improves respiratory function and also anti-inflammatory.

Cayenne – yet another anti-inflammatory, known to break up mucus in congested individuals.

Garlic – a natural anti-viral and antibiotic with anti-inflammatory properties, as well.

Local Honey – traces of pollen native to your area have been known to soothe seasonal allergies.

What about you? Do you have any tried and true home remedies that are good for what ails ya? Share your recipe in the comments!

Wishing You Total Well-Being,
(And a resilient immune system!)


Clean Eats: Egg Muffins

CLEAN    Hey There, Well-Beings! It’s confession time. I’ve been dangling my feet over the edge of the clean eating wagon since Thanksgiving. I was doing so well for a while, and then entered a really high-stress stretch where my careful meal planning and good decision making was shoved aside for convenience foods, too many treats, and no longer saying no to whatever goodie was in the breakroom. I’d say my 80-20 track record of eating well vs little indulgences was on its way to a full blown 50-50 and my clothes were starting to cry uncle.

This week, I recommitted myself fully to a healthy diet, ordered another fun dance workout to groove to, and sat down with a blank calendar page to make a meal plan (more on this in another post). One of my favorite healthy breakfast recipes are egg muffins! No, not those McDrive Thru ones, but these totally healthy, high-protein, and Vegetarian friendly, easy breakfast (with a little planning) egg muffins that really help me fuel my mornings the right way. They couldn’t be easier to make, either!
You’ll need:

  • One regular sized muffin tin
  • A dozen eggs
  • Olive or coconut oil cooking spray
  • Veggies of your choice

I start by preheating the oven to 350 degrees. Then I generously greased my muffin tins with olive oil spray. You really want to make sure you get all sides of the cups, because the eggs really bake on without it.

Greased Pan

After that, I chop my veggies. I love to use spinach and tomatoes for this recipe, but I’ve used green onions, bell peppers, broccoli, basically anything you’d put in an omelet goes great in these. Feel free to also use a little meat or cheese, if that sounds good to you. You can really get creative with these, so don’t feel limited by my choices! After you prep your fillings, fill your muffin cups about half to 3/4 of the way full.


Once your veggies are in the tin, then you’ll prepare your eggs. I break 6 at a time into my 2 cup Pyrex measuring cup with a spout and handle (this makes pouring a breeze), add some cracked black pepper to taste, and whisk them up until the yolk and whites are fully integrated. This recipe uses approximately one egg per cup, but some may end up being a little light, so to remedy this, I add a few tablespoons of water to my Pyrex cup to help spread the eggs around. Then I fill the cups to about 3/4 full and bake for about 15 minutes.

Eggs and PepperEgg Pour

Eggs Poured

Once your pan is cool, you’ll store these little beauties in the fridge and pop ’em in the microwave for about 30 seconds to a minute. I eat two in the morning with a little sprouted grain toast and almond or peanut butter and I have a healthy, fast breakfast that I can eat for 6 days. The only part of this that takes any effort is making the batch, so if you can put 30 minutes with cleanup together, you can eat with ease all week.

Baked Muffins

I want to hear from you! What clean eats recipes are your mainstays? Comment below and I’ll make and share my favorites as part of an ongoing feature on the blog! Happy, healthy eating!

Wishing You Total Well-Being,



From the Archives: Stormy Weather? Adjust Your Attitude With Gratitude

watercolor-488003_1920     Hey There, Well Beings!

I don’t know about you, but this last week was kinda trying, and not just for me, but for almost everyone I came in contact with. It felt like a good time to remind myself that I always have more power in those situations than I think I do, and how so much of that power comes from being able to spot and celebrate the great things and steal the focus away from the less than stellar. Here’s a trip back two years ago, when a storm swept through my town and taught me a powerful lesson about thankfulness. I hope it finds you happy, healthy, and with plenty of good things to feel grateful for.


On Wednesday my state got a rip roaring storm that leveled a neighboring town’s high school, several homes, a few businesses and cost at least one person their life. To be honest, I’m still trying to process it. I’ve lived in the worst area for tornadic activity for the past 17 years and it still gets me every time I see the destruction that Mother Nature is capable of.

I woke up the next morning to birds chirping and a multi-colored sunrise. My drive in to work was calm and quiet; a startling difference from the night before. It could have been another story. I could be sifting through debris and praying that my dog was okay, instead of waking up to his sweet, but stinky kisses.

I’ve been struggling to stay positive over the past couple of months. I applied for a couple of jobs that I’d hoped would put me in a better financial position so I could work fewer hours and give school more of my time, but they didn’t pan out. I fought off a respiratory illness that showed up in time to prevent me from seeing a couple of old friends who were in town, and I rarely have time to hang with my people as it is. I’m about to hit the time of year when I have a lot of annual expenses that leave me cash strapped until after my birthday, and don’t get me started on the birthday. (It’s a big one.) Lots of little things adding up to a lot of negativity and smart-assed self-talk, that has only been perpetuating the problem.

That is, until I was forced to go back to basics and really get to the heart of the matter. Gratitude. I have literally thousands of things to be grateful for, starting with air in my lungs, a healthy, functioning body and a still in-tact roof over my head. And not in the way that I have been “grateful” of late, where I grumble my way through my list in the morning when my alarm goes off. I’m grateful in a real and very serious way, because if I’d chosen a place to live that was just 15 minutes away from my current address, I might not have a job, a home or a life to feel grateful for right now.

It’s sad that it takes wake-up calls of this magnitude to snap us out of it sometimes, but that’s exactly what it took for me to stop the “woe is me” and realize, “Whoa! It’s me.” I have just as much to do with turning it around as I did putting myself there. It totally changes your position of power from someone who passively lets things happen to someone who actively does something to affect their own outcomes, and all in a matter of seconds.

Most good things take time, but not this. It’s an instant day-changer and I want you to start right now. Don’t read on until you can name three things that you can feel completely grateful, even joyful about. Write them down, say them out loud, close your eyes and think of them silently. Whatever it takes to get the feelings of absolute gratitude to wash over you until you can’t feel anything else. I’ll wait…

See? See how powerful that is and how it instantly affected your mood and changed your day, even if it was already going pretty well for you? There’s always room for improvement and there’s definitely always room for thankfulness. Next time life has you by the scruff take just a few minutes to do this and watch your world quickly change.

I want to hear from you! What things are you truly grateful for? Did it take something tough or scary to change your attitude to one of gratitude? What changes did you make afterwards and did they last? Let’s share our stories and remind each other of our many blessings!

Wishing You Total Well-Being,


Tea Time: Tasty Ways to Improve Your Health

tee-1252000_1920     Hey There, Well-Beings!

There’s a chill in the air again after a week’s worth of spring-like days, and when that happens it sometimes brings with it a cold, flu or infection. There’s plenty of preventative measures we can take to keep healthy, but one of the easiest ways we can give ourselves a fighting chance is by drinking a cup or two of tea each day. There are about as many benefits from consuming tea as there are varieties to choose from, but once you know some basics about this beverage favorite, it’s easy to add it to your daily routine and target it for better health.

Black Tea – Easily the most common type of tea, black teas have been consumed for more than 500 years. They are known for their high concentration of antioxidants which may lower cholesterol ,and studies have shown that drinking multiple cups of black tea each day may lower the risk of stroke by more than 20% and may also help keep dementia at bay. They are naturally caffeinated though, so if caffeine is an issue for you, look for decaffeinated varieties.


Green Tea – Another antioxidant powerhouse, green tea is another widely popular tea that’s great for keeping your health up. In fact, the majorly potent EECGs in green teas have shown promise in preventing heart disease and certain types of cancer. It has a lighter and more delicate flavor than black tea, but does still contain natural caffeine. Don’t worry if you’re sensitive to it. There are decaffeinated green teas, as well.


Red Tea – Red tea, also known as Rooibos, is uniquely high in minerals. It’s been lauded for its ability to improve skin, circulation and aid in digestion. It’s great tea to choose to improve immunity, and it’s caffeine free, so it’s a great choice for bedtime or if you have caffeine sensitivities.

Herbal Tea – Herbal teas come in so many varieties, you can find one for almost anything that ails you. There’s elderberry for your immune system, peppermint and ginger for stomach concerns, chamomile to calm you and lemon balm to lift your spirits, and that’s just to name a few. Herbal teas are typically free of caffeine, but some are best not to consume at night, as they can still keep you up past your bedtime.


As you can see, teas are a simple way to boost your health and longevity. While most will only improve your health, talk to your doctor about using teas and steeped herbs if you are taking medicines and other supplements, as it’s possible they may not play well together. Once you have the go ahead, fill the kettle and warm up with a delicious mug of whatever your heart desires. It’s always a good time for tea!

P.S.  If you’re looking for a recommendation on where to find a great selection of high quality, organic teas at a good value for your money, I give the Tejomaya Wellness stamp of approval to Mountain Rose Herbs. If you’d be so kind as to use this affiliate link when you treat yourself to something sippable, I will receive a small token of gratitude from the company, which will help me keep the blog going.  I’ll be sure to raise my teacup to you, as well. <3


I Hope They Have Canoes in Heaven

paddling-1081679_1920     It’s a quiet Sunday afternoon and while that’s normally something I’m glad about, this Sunday the silence has a noticeable heaviness. It wouldn’t have been uncommon for me to hear the sounds of my neighbor hammering away on a project, revving motorcycle or muscle car engine , or the zooming takeoff of an RC plane on a day like today. The weather is unseasonably warm, and the sun is shining and he didn’t miss days like today. It also wouldn’t have been uncommon to exchange words with my neighbor about his latest adventure or for him to kindly offer my skittish terrier a wide berth in the courtyard, so the dog could feel safe.

I came home from work on Friday and there were a lot of people at his apartment. This wasn’t strange. He often put up friends and family, especially when there were roping competitions or rodeos in town. They appeared to be helping him move, which also wasn’t strange. He faked me out a few years back when he got some new furniture, but not only did he stay, but he brought a set of canoes back with him that he hung on his balcony. Saturday those canoes and the rest of his belongings were put in the back of trucks and carted off, and I realized it had been a couple of weeks since I’d seen him. His friends stuck around until the apartment was empty and then swapped stories with his mom on the front porch. They laughed together and talked about him and I realized I’d seen this kind of bittersweet remembering several years ago when we said goodbye to my uncle and my grandparents. They weren’t helping him move. They were looking after her. He wasn’t leaving. He was already gone.


The last time I saw him, he was coming out of his apartment and I was outside with Harry, who hadn’t seen him yet. He smiled at me, waved and goose stepped back behind his door so he wouldn’t scare the dog while we headed inside. It was an exchange that told you a lot about who he was; a kind young man, more concerned about my little buddy’s comfort than his schedule. That’s how I remember him and what I will miss so much about having him next door. It only feels appropriate that I honor his memory by spending the rest of this gorgeous day outside. Paddle on, my friend. May the water carry you home.

Treat Yo Self: Ivory Clasp Subscription

TreatYoSelf_     Hey There, Well Beings!  It’s been a busy Sunday. My taxes are complete, my errands have been run, and while I’m still debating whether or not I’m going to watch the Super Bowl tonight, I wanted to share a cool experience I had with a new company. I have been singing the praises of self care and treating yourself every now and then for years , but I looked around and realized that it’s been a while since I shared a tangible example of how I’m living that lesson in my own life.  After doing a major closet purge last year of things that either didn’t fit or I just didn’t love, I found myself in want of a few things and after checking out my handbag situation, I decided I needed some help. I had an oversized orange tote that I love, but goes with very little and this happy little burst of pink I talked about here. What I didn’t have was a sturdy black bag, anything that was work appropriate, or anything more current than last year, so I decided to check out a handbag styling service and see if they could help me hip things up a little bit.

Enter Ivory Clasp, a subscription handbag service that showed up on my radar just as I started making a wish list of things I wanted. For just $45 a month, every other month, or each season, their stylists pick out an on trend bag that has a retail price tag of $100 or more and ship it to your door. I took a fun five minute style quiz and sent my awesome stylist a link to a Pinterest board of the types of bags I liked so she could get a feel for my taste and she responded quickly and was seriously so cool! We had a really nice conversation via email and I totally felt like a VIP, so I was feeling pretty happy about the experience before my shipment even left the warehouse. It made waiting for the box such a cool experience. It did so much to set my positive expectancy in motion. I just knew my bag was going to be amazing.

It got here earlier this week and I had to share it with you because I am one happy lady! I asked for classic, work appropriate, but still wearable with my casual go-to outfit (jeans and a cardigan), and I think my stylist completely nailed it! I’d indicated in my notes at the end of my style quiz that I was in desperate need of a black bag, and she really listened and came through big time. Plus, it’s vegan leather, so I’m thrilled. No precious, big-eyed cows were harmed in the making of my bag. Karma points and a cute bag! <3

Everything came wrapped so carefully. I love how much care went into protecting my new bag. They even included a hand signed note from the whole team! It’s touches like this that really made the experience special:


If that wasn’t enough, they included this cute, faux fur pom keychain and clip with my order <3:


Here are some shots of the front, back, and inside of the bag once I got it unwrapped:


InsideInside 2

I took my new bag to work and got so many compliments on it:

Untitled design

Did I mention that I used a coupon code, so I ended up paying less than $45 for a bag that costs $138 full retail? Not too shabby, eh? :


Speaking of coupon codes, if you are as excited as I am about handbags and want to check out this awesome subscription service as a treat yo self, you can use the special code RENDERIC at checkout, Ivory Clasp will give you 20% off of your first handbag. Enjoy! If you decide to try out Ivory Clasp, send me a photo of your bag in the comments. I want to see what you got!


Wishing You Total Well-Being,


P.S. This isn’t a sponsored post, just something fun I spent my own money on and thought you might enjoy reading about and checking out.


From the Archives: C’mon Get Happy, Naturally!

sunflower     Hey There, Well Beings!  As the traffic  grows on this page, I thought it might be nice to bring the occasional post out of obscurity and give it some light now and again. Today, I’ve chosen an article I wrote for Inner Child Magazine back in 2014 that’s loaded with tips for easing depression. I’ve found a lot of comfort in these over the years and I hope they help you, too.

Wishing You Total Well-Being,



Depression. It’s almost a fact of life these days. 1 in 10 adults have reported experiencing it according to the CDC. Sometimes it’s affected by the seasons. Others we experience due to the stress of life or after the loss of a loved one. Chances are, you or someone close to you will face depression at some point, if not already. For mild to moderate depression, you needn’t abandon hope. There are things you can do to get your happy back.


Start with Supplements: A good fish oil, or sea algae supplement for vegans, will do wonders for your brain. Aside from providing you with nutrients that will help memory and offset Alzheimer’s, omegas also help battle depression. Omega 3s have been shown to be lacking in depressed individuals. Vitamin D is a biggie, especially in the winter when our exposure to the sun is more limited. It’s not at all uncommon to be deficient and supplementation is simple. St. John’s Wort is very popular for treating mild to moderate depression, with some studies showing it to be equally as effective as some prescription medications. You may also want to look for SAMe and 5HTP. There is some evidence that both may be helpful as 5HTP is a precursor to serotonin and SAMe may increase the level of serotonin, dopamine and norepinephrine in the brain. These are all contributors to feelings of well being and energy needed to stay motivated when times are tough. Just make sure to talk to your doctor or pharmacist before taking any supplements to make sure your dosages and all possible interactions have been accounted for.


Follow Your Nose: Citrus essentials oils of orange, lemon, lime, grapefruit and bergamot are all known to lift the spirits and leave behind a bright, cheerful scent. Mix your favorites together and diffuse them in your home or put them in an unscented cream or oil and wear when gloomy. You’ll see it has a lot of a-peel! If fruity scents aren’t your thing, look for rose or chamomile to brighten your mood. The idea is to surround yourself with something that you like, so if it isn’t your favorite, it probably won’t do the trick. Just make sure you’re using real essential oils, as fragrance oils made from chemicals don’t have the same effect on the limbic system as the real thing.

Get By with a Little Help From Your Friends: The last thing you probably want to do when you’re down is be social or even put on pants, but when someone tosses an invite your way to go out dancing or come over for game night, go! Being around people who care about you and make you laugh is exactly what the author ordered. Make the extra effort and spiff up a little, too. Taking the time to take care of yourself is a must. Do your hair. Shine your shoes. Heal your soul.


Fuzz Therapy: If your finances and lifestyle allow, consider adopting a pet. Furry companions require exercise and playtime, which will force you out of your rut. They also require serious snuggles which will boost your mood faster than a cat comes running at the sound of a can opener. I speak from personal experience when I tell you that my dog was sometimes the only reason I managed to get out of bed and go to work during some of my darker days. It was my responsibility to feed him so I made myself go for him. Returning home to his grateful, wagging tail was entirely worth it.

Get Spiritual: People with a solid spiritual practice tend to experience less depression that those that don’t. Prayer can help put you back in touch with your heart and help you find that light at the end of the tunnel. Meditation is something that’s helpful no matter what faith you belong to. Volunteer to do some community outreach at your place of worship. If you’re not religious, find a local group of Secular Humanists doing good things in your area and get involved. Doing good feels good. Isn’t that what it’s all about, anyway?

By taking an active role and knowing your natural options, you can treat your depression. Of course, if you think there’s any possibility you may be suffering from depression that is moderate to severe, please consult with your doctor. If your depression has reached the point where you have considered taking your own life, I want you to have this number: 1-800-273-8255. It will connect you with the National Suicide Prevention Lifeline and someone in your area will help get you through it. You are not alone. The world still needs unique and wonderful you and don’t you ever forget it!

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