Sunday Love Notes Nov 15: Thriving

Dear Beautiful Be Inspired Community,

It’s been another remarkable week. I hope that you are taking time for self-care, introspection and fun. Here is my special love note to you.

“My mission in life is not merely to survive,

but to thrive; and to do so with some passion,

some compassion, some humor, and some style.”

– Maya Angelou

(Thank you to Rich Aanrich for the reminder of this wonderful quote.)

Wishing you all a wonderful Sunday of health, love, and here’s to a peaceful week ahead!

10 Tips for Coping with Election News – and Self Care

Woman meditating on the beach.

Are you stressed out about the election? I know I am. Here are 10 simple tips for coping with the election and self care that I’m using and wanted to share.

  1. If you are feeling anxious, sit or lie down and take at least 10 slow deep breaths, in through your nose, and slowly out through your mouth.
  2. Limit your news intake. Take a break from social media, TV and/or radio news and get active.
  3. Meditate and concentrate on your breath.
  4. Listen to your favorite music.
  5. Practice compassion and self-care.
  6. Keep your body moving and exercise. Drink plenty of water.
  7. Focus on nature; go for walks and enjoy the beautiful changing fall season with its magnificent colorful trees and clean brisk air.
  8. Keep a journal/notebook and write down your feelings; write at least three things you are grateful for.  Also write what brings you joy.
  9. Focus on things you can control — and let go of things you can’t.
  10. Vote!

Please consider forwarding these tips to a friend or someone you love. It might be just what they need. If you enjoy this message, please share. Make this your special self-care time.

Sunday Love Notes Sept 13: You Deserve Love

It’s been a rough week for many of us in Oregon, Washington and California. Please remember self-care. Here is a love note from me to you to begin the new week:

You, yourself as much as anybody else in the entire universe,

deserve your love and affection.


A Recipe for Self-Love

Here’s a short Sunday love note from me to you – it’s actually a sample recipe for self-love from Carley Schweet’s book, ‘Holistic Self-Care Guided Journal”:

Add together:

A pinch of courage,

A handful of patience,

A cup of compassion,

A heaping tablespoon of love.

Mix thoroughly and use as needed. When mixed together these ingredients will provide what you need to begin to create a foundation of self-care practice.

Other sample  quality ingredients  you can use:

Patience, grace, reflection, love,

mindfulness, awareness, fearlessness.

Can you think of more?

Sent with much love,

Bela Friedman

How to Dissolve Fear

Many women I’ve talked to this week are filled with fear.  Fear about our country struggling with an ongoing pandemic, an economic crisis, violence, social and racial injustices and peaceful protests. It is a lot to deal with. But one thing is certain: We have to learn to live together in love, peace and harmony.

I truly believe that we are on the verge of a new era of enlightenment – and its arrival will be in the not too distant future. For now, we all have to remember that we have the opportunity to choose love over fear. Love for ourselves and others. 

But how do we combat our fears? One way is to remember that the sun is always shining–even though the clouds may obscure it for a while. Here’s a short writing from Louise Haye about fear that can help:

As the fears come, I choose to see them as passing clouds in the sky, and I let them go on their way. I am not my fears…I know that what we do in our hearts is very important, so I begin every day in a silent connection with my heart. When I feel afraid, I let the love dissolve the fear.

If you are having issues with fear, confidence or stress please reach out to me. I give free consultations and offering Zoom and phone coaching and hypnotherapy sessions on a sliding scale to meet your financial needs.

With love,


Sunday Love Notes Aug 18: Being Your Own Best Friend

Dear Be Inspired Community:

It’s a self-care kind of Sunday just for you – and here is my love note to you:

The way to self-care is to love yourself first,

To be your own best friend,

To see all of your magnificence,

To love yourself with grace and forgiveness.

All else will fall into place.

Remember that there is no perfect way to navigate the days we’re experiencing. No matter how you choose to spend your time and energy, know that staying home and doing your best to stay healthy is enough. Try not to put unnecessary pressure on yourself (*note to self*).

Please consider forwarding this message to a friend, a healthcare worker, or someone you love. It might be just what they need. If you enjoy this message, please share. Make this your special self-care week!

Join Us for the Be Inspired Women’s Circle on Zoom, A Free Event, Saturday, August 22, 1-2:30pm


If you need a little magic to be inspired — or have some inspiration to share with others, you’ll want to join us for the next Be Inspired Women’s circle on Zoom, Saturday, August 22, 1-2:30 pm. Please remember to sign up for a free Zoom account if you haven’t already.
The Circle’s agenda will include an inspiring or fun topic, sharing in conversation, journaling, and I’ll be giving a guided meditation to help take your minds off any challenges you may be having. I hope you will attend, and feel free to invite a friend. I will send a confirmation and Zoom link to those who RSVP by August 21.If you have any questions please let me know.   This Circle is for you, if you are a woman who longs to: Be inspired and inspire others. Share a safe space with other women. Feels comfortable sharing challenges. Release your inner critic.

This Circle is for you, if you are a woman who: Feels stuck in your job, business or personal life. Feels unfulfilled, overworked or overwhelmed. Feels like something is missing, but you don’t know what it is. Going through a major life transition, or reinventing yourself. This Circle is open to women of all ages. races and nationalities.

It  provides a safe, supportive community for exploring viewpoints, authentic voice, passions, dreams, choices, calling/purpose, spirituality, challenges, relationships, parenting, and your brilliance!   The Be Inspired Women’s Circles are 90-minute group sessions. The group experience will help guide you to quiet your inner critic and move into a more fulfilling and inspired life.

If you are interested in taking part in the Circle and this is your first time, please email  the following:
1. Your name.
2. Please share what you do professionally. If you are a care giver, or full-time student, or are taking time off, please share that too.
3. What you are hoping to gain from the program.

Please contact me if you’d like to attend. I look forward to seeing you at the Be Inspired Women’s Circle.  Contact me at or 503-848-3640. Looking forward to seeing you there!

Are You a Dangerous Woman?

Today I attended a wonderful woman’s circle on Zoom facilitated by Cat Wilson, my terrific coaching teacher and mentor. Her group is called, “Women Who Bloom” and it meets the second and fourth Tuesdays of the month at 10 am. It was an amazing circle filled with great questions and answers from like-minded smart women.

I loved Cat’s topic, “Are you a dangerous woman?” My answer to that questions was, yes, definitely. In my perspective, to be a dangerous woman is to wear a badge of honor and courage.  But what makes a dangerous woman? To me it is the following:

  • A woman who strives to make a difference in the world.
  • A woman who has confidence and has spent years developing it.
  • A woman who extends herself to help someone else.
  • A woman who is fearless when someone tells her “no.”
  • A woman who questions authority.
  • A woman that doesn’t give up in spite of difficult circumstances.
  • A woman who goes after her dreams and overcomes her challenges.
  • A woman who has love for herself and others.
  • A woman who learns from her mistakes and keeps growing toward her goals.
  • A woman who goes beyond the norm and stands up for herself and for the rights of others.

Other participants added:

  • She is stable and grounded.
  • She marches to the beat of her own drum.
  •  She can be muscular, is not afraid to get dirty and shows inner and outer strength.

How are you a dangerous woman?

If you are interested in learning to make positive changes in your life, contact me for a free 30-minute consultation at I offer a sliding scale fee that will fit any budget.