Intentional Soul ~ RB Jazz Sacred Sounds n Shares

Walking in Self Welness

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Souls n Motion.. Present Moments…Moving On…


Soul Moments n Sacred Rhythms on the dance floor of life.

One heart..One love..One soul, crossed paths,creative minds n mystical journeys.

One life well lived ~ One moment  can leave yours forever changed 

One Exceptional Women …One Queen Bee..One Grand Murai  

Arrived here January 7th 1938  Left her body for greater adventures December 6th 2013

Souls n Motion ..Moving On

Words by Rev.Mark Peterson-Estrada

Soul moments when connections touch you in a way like none other.

A glance into a strangers eyes suddenly becomes a reunion of the heart..

Soul moments a smile,a dance,kind words,beautiful art,music shared present moment so alive embracing life..

Soul moments without  warning the voice ,touch,glance,kind words,dance,shared moments gone.

Soul moments when you must accept the things in life you cannot change,.

Murai a beautiful,joyful, sadness came  over me as I left your life celebration and your home on Saturday Dec 23rd,  As I walked thinking of you and knowing you had connections ,soul moments felt so deeply with so many just like me..

Path’s crossed hearts connect in special ways  and a  lifetime gets shared it seems in an hour, a day,a year.

Your time here has taught me more than ever that what really matters can be found when fully present living in the now.

Soul Moments with another become a priceless gift knowing that even though a hug we will get to share and your voice will no longer be telling me honey just eat a little protein  on the other end of the phone.

The connection shared is never gone nor will you  ever leave us you just left your body for greater adventures minus the limitations.

Basically  love your death was nothing more than a simple change of address that never made it to  the post office.

And your relationships shared with so many become more intimate for now  you live deep within so very many hearts around the world.

May we always remember you and this truth.

Life is  precious..     Every present moment a gift ….  Live it now..

Tomorrow’s promised to no one….

Embrace your life,as well as those you love,live your dreams,don’t wait and don’t hold back .  All things are possible in Murai’s world. 

One never knows as moments come,moments go just as quickly no time left a life is gone  

Soul’s in motion moving on..

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Life is forever a living process of growth,grace and love.


Some Words about Intentional Living SF…

Mark Peterson-Estrada MA
Self Acceptance Self Love Wholeness and Optimal Health is an inside job and is defined in every step you take..Each word you choose speaks volumes to your embracing a life …Whole Healed Healthy.

Review of Mark Peterson-Estrada’s Therapeutic Work

From a current client here in SF

I have had several psychological therapists in my lifetime, but the one with whom I have done the most effective  in-depth work is Mark Peterson-Estrada.

I think what Mark has done to make this work possible is to instill a mindfulness that helps me separate myself from my story. Over time he has helped me begin to retrain my mind from the patterns of reactive thought that have been the cause of much suffering in my life. He has been teaching  me how to do this with skill, love and compassion.

The skill I am learning is to look at the evidence about whether I have been abandoned or rejected by the people I love, especially the one with whom I have laid the foundation for an adult (i.e., authentic and nurturing) intimate relationship.  Mark uses a phrase which has become a mantra for me: “Live in the knowing.” I am learning to check the stories I create by asking, “What do I know is really so?” I am learning to trust the evidence that I am trustworthy and lovable and not to assume things that I honestly don’t know—often because I haven’t asked another.

The love I am learning to practice is for myself. I am learning to sit with myself and to say, “I am here,” in a way that authentically nurtures the child within. Consequently, I am less needy in my relationships with others, and so I am also learning to practice more compassion, first toward myself, then toward others. An immediate benefit from this is I don’t feel so alone.

I am grateful for the strong yet loving guidance I have received from Mark. But the “proof of the pudding” is that I am learning how to model strong yet loving guidance for myself.
Mark’s words ….I’m so grateful to have clients like this we have a very non-traditional working relationship that allows me to learn,grow and change. Using life experience’s as information and choice..
As opportunities to create change leaning into life in new ways..
Staying clear of labels that are limiting that judge or shame in anyway… Simply put life with every breath can be embraced as  information used to live in the now creating change and a shift for mind,body and spirit that has you living life in the extraordinary moment that is happening right now.
Through some recent re occurring experience from my past I realized there were area’s of my life this year where I’ve fallen short in living my own work. Walking my own talk so to speak.
Recently with this same client it became very clear to me that I had fallen into an old pattern in handling financial lack.
Sourcing old experiences that I thought were long gone from my life.
There was something I had yet to really learn fully embrace and embody daily.
  The outcome of this life lesson is simply this…
If I don’t use great care to keep every aspect of my life in the present that is now..
I begin to respond to my life experiences,people,places  and things based in old behaviors,using  old ways, playing old tapes that speak to a life filled with drama,emotional chaos, in survival mode.
Since the foundation of Intentional Living SF comes from a collective of teachings mostly Buddhists principles Be here now.. 
I get to return to what I know at the core of my being, opening my heart leaning into love even more using life experience as information and choice to live differently in the very next breath,step I take or with the words I choose.
To Take the time each day to quiet my mind long enough for me to gently say  to the fear based messages living in my head.
I’m not having those conversations anymore waiting until the old  message’s have passed. 
As they are responding trying to protect me from days experience’s and people now long gone ….
The  man I used to be based on past experiences ,old stories and behaviors that no longer work for me in my life..
So this was a gentle reminder to BE HERE NOW..
Using the tools based on the collective creation of what has become and will always be my life’s work and passion.
Each moment an invitation to bring more quality into your life.
The past gives us information -choice to create a brand new experience with each intentional breath.
No longer labeling the events in your life in ways that have you living stuck in yesterday nor to far ahead lost in your tomorrows.
Knowing you are not defined by feelings events or behaviors yours or others. No longer powerless to people, places,experiences or events  occurring outside of your ‘own heart, mind or body.. As you will never know the truth about the actions of others nor can you really ever control what is not yours to take responsibility over.
It’s just important that you don’t allow yourself to continue to be engaged in what you know doesn’t assist,maintain,enhance or expand in some way the quality of compassion in the experience in a respectful way for all involved in the moment.
A life well lived is one that responds with love compassion and respect for self and others. Not just in what you say but in everything you do……

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Self wellness ~ Taking care of your cold without toxic medicines.

5 Ways to Kick A Cold Without a Prescription

By Contributor 


Photo Credit RLHyde/Creative Commons

I was eight months pregnant when I got my first cold and discovered there was practically no medicine I could take. As it turns out, the same rules apply for breastfeeding. That’s going to be nearly two years of my life not being able to take anything but the occasional ibuprofen. Not being the homeopathic  type, I quickly learned some new tricks to easing the sniffles and soothing a sore throat.

These were among the things my doctor “prescribed” that I found worked best. And, while the effects aren’t quite as quick as popping a Sudafed, I discovered I actually prefer the home remedies and feel a lot healthier, albeit while sick, doing these things to take the edge off a cold.

1. Take Your Vitamins
I never took vitamins before I was prescribed a prenatal vitamin. And, now I believe. I got sick just once the entire nine months and have only been sick once (not counting a wretched night of food poisoning) while breastfeeding. So, take a few seconds each day to pop that vitamin. It’s worth it.

2. Neti Pot
When I first heard about a neti pot, I was intrigued, appalled and disgusted all at the same time. It’s a form of nasal cleansing that several friends with chronic sinus issues use regularly. A neti pot costs about $10 and comes with saline packets. If you’re really congested, dump two in for more immediate effect. If you haven’t used one before, trust me, it’s worth every penny. And the number one rule in neti pots is never let anyone watch you do it. It may just be the most unattractive thing you ever do.

3. Honey & Lemon
Adding lemon to hot water make a throat-soothing concoction. But, you’ll need some honey to make it tolerable going down. You don’t need a fresh lemon, a splash of lemon juice from the bottle will work also. I drink this constantly throughout the day when I’m sick, so it’s better to use honey than sugar to sweeten.  It’s like the natural version of Theraflu.

4. Salt Water
I think making me gargle with saltwater was my parents’ litmus test of seeing whether I was truly sick or faking. Anyone who has ever swallowed accidently knows what I mean. And I know you all have. However, gargling with salt water followed by a glass of lemon and honey water is one of the only things I’ve found that can truly ease the sting of a bad sore throat.

5. Rest
A cold is your body’s way of telling you it needs a break. Your immune system has been working overtime, and it just can’t keep up. So, listen to your body and get some rest. Not only that, try to truly relax. Stress can make our immune systems work extra hard, so if you can eliminate (at least some) stress, you’ll be doing your body a huge favor.

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Mission/Valencia/24th st are your words living n the problem or solution

Be the change you want to see in the world in the ways you live your life each day..
Starts with you and your Community Soul…one hand…one heart…one voice.. one person at a time. 
Stick n stones may break your bones ….But names can never hurt you…

I think we all know the outcome to this old phrase..

Using the term start-up douche bag as a general description to address a group of people you have probably never met or spoken to.  Yet many make comments as if they  know the truth lives based on personal experience. It’s based on assumptions,and a level of discomfort. Simply because they choose a unique way to get to work each day..    
Name calling and being disrespectful is in no way a solution to the growing conflict in the mission.
Not saying these attitudes don’t exist with some individuals who think they  live a much different life.
Allow a high paying salary to define them creating a distorted perception of the lives of others. 
  Just because they have fewer decimal points on their pay checks and in their bank accounts..
I think it’s a much smaller percentage than the media suggests..

I’m going to over the next two months try a get some positive communication going with this so called ” Private Commuter Bus Elite” and see what they have to say.

As well as invite them to come and talk with their neighbors so we can stop the shame,blame,finger pointing and the unkind and perhaps untruthful remarks.
Please contact me if you are interested in being a part of these weekly discussions.. Community Soul - Respectful conversations that speak to  solutions and open hearts..

Not saying these attitudes don’t exist with some individuals who live a much different life.
Allow a high paying salary to define them creating a distorted perception of the lives of others who have fewer decimals on their pay checks and bank accounts.. I think it’s a much smaller percentage than the media suggests..

It truly concerns me as a longtime resident of the mission,the levels of disrespect,social labeling,and judgment that exists on this page.. History proves this helps no one. Your words reveal much more about you than the subject matter. Change is unavoidable how,when and to whom as I see it depends on how we each choose to respond. Respect yourself and try really listening rather than planning your next slanderous unkind verbal attack in your head.. Those words dictate more moments in life than you can ever now.. We have to stop pointing fingers and making it “there fault”. What if every comment here spoke to a possible solution than lip service to the problem..

Below is an article from the Independent by line Tim Walker

Vance Maverick points down at the pavement with a chuckle. There on the concrete, close to the spot in San Francisco’s Mission District where the 42-year-old Google engineer catches a private commuter bus to Silicon Valley, is some faint political graffiti. It’s still possible to make out a crudely painted Google search box; before it faded, Maverick explains, the search terms read: “Trendy Google professionals help raise housing costs.”

It’s safe to say that sentiment still holds. In the Mission and across San Francisco, long-time locals are disturbed by the profusion of young, rich tech professionals moving into their neighbourhoods, driving up house prices and – inadvertently or not – driving out residents. The phenomenon has inspired impassioned essays in San Francisco magazine, the London Review of Books and The New Yorker.

The Google buses, which often stop in spaces supposedly reserved for public transport, are a particular point of contention. This growing fleet of unmarked luxury coaches carries some 14,000 people on their 35-mile trip from the city to Silicon Valley and back. Since the search giant introduced the buses a decade ago, Facebook, Apple, eBay and almost 40 other companies have followed suit. Each new route quickly becomes a corridor of hip clothing stores and restaurants.

Maverick admits that the criticism has upset some of his younger colleagues. “I’m old enough not to be personally offended, but I know some people at Google were surprised and hurt,” he says. “I’ve always found the graffiti amusing. It reflects the adversarial culture of public protest in San Francisco – which is part of the reason we’re all moving here.”

Yet campaigners say this culture is dying – that the home of the Beats and the hippie movement, and heart of the gay community, is fast becoming a vanilla monoculture made up of wealthy tech yuppies. Nowhere is this more true than in the Mission, traditionally a cheap, diverse area where middle-class families, working-class Latinos, struggling creatives and small businesses all rubbed along together. Now, it’s where Mark Zuckerberg lives.

Tim Redmond, a veteran Mission resident and former editor of The San Francisco Bay Guardian, sits in a café, grumbling as the Google buses come and go outside. “For more than a century San Francisco has been a Mecca for young people who were different in some way, who wanted to start again,” Redmond says. “Most young people arrived here poor, with enough to rent a place then get a job. We moved here and built a life from what we had and could find. The people who move in now are the same age – but they’re already stinking rich.”

In 2011, according to the US Census, the median income for a man aged 25-34 was $32,581 (£20,368). The average Silicon Valley salary was a little under $100,000. The Bay Area’s tech industry boasts 50 or more billionaires and many thousands of millionaires. Yet homelessness in the region has risen by 20 per cent in two years. This month, Twitter announced its imminent flotation on the stock market, which means there may soon be several hundred more tech millionaires in San Francisco. The firm was recently awarded a tax break to open its new headquarters in the heart of the city, mere blocks from the Tenderloin district, where a quarter of residents live beneath the poverty line.

The median monthly rent on a one-bedroom flat in the Mission is now $2,850. Between 2011 and 2012, San Francisco rents went up faster than in any other US city. As a result, the creative middle-classes are decamping in droves across the Bay to Oakland, with its thriving arts and food scenes. Rents there rocketed by 11 per cent in the same period.

Chris Tacy moved to the Mission in the early 1990s and established a tech start-up there shortly afterwards. So incensed is he by this latest wave of wealthy young tech workers that he recently moved out of the neighbourhood after 20 years. In June he blogged about the infestation of “start-up douchebags” bragging loudly about their bank accounts or their latest Google Glass app, with casual disregard for the community they were colonising. Tacy says: “I got upset because I thought, this is my industry, this is my community, and this is not OK.”

In August Peter Shih, a young tech entrepreneur from New York, published a blog post entitled “10 Things I Hate About You: San Francisco Edition”. In it he complained, among other things, about the number of “crazy homeless people” in his adopted city. After a public outcry, Shih took down the post and apologised, but he had already confirmed San Francisco’s worst fears about its most conspicuous new demographic.

“In past eras of great industrial wealth… people tended to work until their 40s or 50s before they got really rich: the Rockefellers, the Morgans, the Vanderbilts,” Redmond says. “It’s remarkable to see so many people amassing great fortunes before they’re 30. There’s something wrong with having that much money so young – you haven’t learned how to behave.”

It is tempting to see this argument as so much media chatter: one group of relatively wealthy people complaining about the gentrifying influence of another group of slightly wealthier ones. Yet that petty conflict masks a more troubling truth about gentrification – that those on the lower rungs of the income ladder are being forced out of the city altogether.

“Who cares whether the chattering class are arguing among themselves? It has no effect on public policy,” says Peter Cohen, executive director of the San Francisco Council of Community Housing Organisations. “This rather silly and conceited debate among two sets of gentrifiers takes the conversation away from the fact that gentrification is very real, and that real people get hurt by these economic impacts. We need to break or slow down the cycle of gentrification for the benefit of folks who don’t just sit in coffee houses talking about their despair; they’re trying to survive.”

Though the city has seemingly strong tenant laws, loopholes allow owners to eject residents and redevelop buildings for sale or rent at vastly inflated prices. With the influx of new tech money, landlords have an incentive to do just that. Sure enough, evictions in San Francisco reached a 12-year high in 2013 – and those most affected are often the least privileged: working-class Latinos, the elderly, even people suffering from Aids.

San Francisco has struggled to rehouse those who lose their homes. Scott Wiener, who chairs the city’s Land Use and Development Committee, says: “The number one challenge in the city is housing affordability. It’s not surprising that when you have a growing population and don’t build new housing, you see an explosion in house prices. In the last decade we’ve added at least 50,000 new residents to San Francisco, and produced very little new housing.”

Though he doesn’t much care for the start-up douchebags, Redmond blames not individual tech workers for the current crisis, but property speculators and the lawmakers who have let them take advantage of their precious commodity: space. “If we had a major earthquake in San Francisco, the water mains all broke, and some guy showed up with a water truck and started selling water for $10 a gallon, people would be pissed,” he says. “That guy would be ridden out of town; he’d be attacked with sticks and pitchforks. But that’s what the real estate people are doing right now – and they’re getting away with it.”


Filed under ommunity

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Get Happy ….Some great tips to live by..

GET HAPPY~ it’s up to you and you alone.

These tips are amazing and from

1. LOVE vs. FEAR. Well, I can tell you for sure that those people who are really happy, FEAR less and LOVE a lot more. They see each moment, each challenge, each person as an opportunity to discover more about themselves and the world around them.

2. ACCEPTANCE vs. RESISTANCE.  Happy people understand that you can’t really change a situation by resisting it, but you can definitely change it by accepting that it is there and by understanding that there might be a reason for its existence. When something unpleasant happens to them, they don’t try to fight it, knowing that this will make the situation even worse, but rather, they ask themselves questions like: What can I learn from this? How can I make this better? and they go from there, focusing on the positive rather than on the negative. They always seem to see the glass half full no matter what happens to them.

3. FORGIVENESS vs. UNFORGIVENESS. Really happy people know that it’s not healthy to hold on to anger. They choose to FORGIVE and FORGET, understanding that FORGIVENESS is  a gift they give to themselves first and foremost.

“Holding on to anger is like grasping a hot coal with the intent of throwing it at someone else; you are the one who gets burned.”Buddha

4. TRUST vs. DOUBT. They trust themselves and they trust the people around them. No matter if they talk to the cleaning lady or the C.E.O. of a multi billion company.

Somehow they always seem make the person they are interacting with feel like there is something unique and special about them.

They understand that beliefs become self-fulfilling prophecies, and because of that, they make sure to treat everybody with love, dignity and respect, making no distinctions between age, sex, social status, color, religion or race. These are the great men that Mark Twain was talking about: “Keep away from people who try to belittle your ambitions. Small people always do that, but the really great make you feel that you, too, can become great.” Mark Twain

5. MEANING vs. AMBITION.  They do the things they do because of the meaning it brings into their lives and because they get a sense of purpose by doing so. They understand that “Doing what you love is the cornerstone of having abundance in your life” like Wayne Dyer puts it, and they care more about living a life full of meaning rather than, what in our modern society we would call, living a successful life.

The irony here is that most of the time they get both, success and meaning, just because they choose to focus on doing the things they love the most and they always pursue their heart desires. They are not motivated by money; they want to make a difference in the lives of those around them and in the world.

6. PRAISING vs. CRITICIZING. Happy people would probably agree with Carl’s Jung theory on resistance: “What you resist not only persists, but will grow in size”. They don’t criticize the absence of the behavior they want to reinforce, but rather, every time the behavior is present, even if it’s not that often, they know that by praising the person and the behavior, they will actually reinforce the positive behavior.

When a parent wants to make sure that his 7 years old boy will learn to always put the toys back in the box after he’s done playing with them, he will make sure not to focus on the many times the child won’t do it, criticizing him and his behavior, but rather, every time the little boy does put the toys back, the parent will praise him and his behavior and that is exactly how he will reinforce the positive behavior, and in the end geting the wanted results.

7. CHALLENGES vs. PROBLEMS. Happy people will see PROBLEMS as CHALLENGES, as opportunities to explore new ways of doing things, expressing their gratitude for them, understanding that underneath them all lies many opportunities that will allow them to expand and to grow.

8. SELFISHNESS vs. SELFLESSNESS. They do what they do not for themselves, but for the good of others, making sure that they bring meaning, empowerment and happiness in the lives of many. They look for ways to give and to share the best of themselves with the world and to make other people happy.

 ”Before giving, the mind of the giver is happy; while giving, the mind of the giver is made peaceful; and having given, the mind of the giver is uplifted.”Buddha

9. ABUNDANCE vs. LACK/POVERTY. They have an abundant mindset living a balanced life, achieving abundance in all areas of life.

10. DREAMING BIG vs. BEING REALISTIC. These people don’t really care about being realistic. They love and dare to dream big, they always listen to their heart and intuition and the greatness of their accomplishments scares many of us.

“Dream no small dreams for they have no power to move the hearts of men.” Goethe

11. KINDNESS vs. CRUELTY. They are kind to themselves and others and they understand the power of self love, self forgiveness and self acceptance.

12. GRATITUDE vs. INGRATITUDE. No no matter where they look, no matter where they are or with who, they have this capacity of seeing beauty where most of us would only see ugliness, opportunities, where most of us would only see struggles, abundance where most of us would only see lack and they express their gratitude for them all.

13. PRESENCE/ ENGAGEMENT vs. DISENGAGEMENT. They know how to live in the present moment, appreciating what they have and where they are, while still having big dreams about the future.

“When you are present, you can allow the mind to be as it is without getting entangled in it. The mind in itself is a wonderful tool. Dysfunction sets in when you seek your self in it and mistake it for who you are.” Eckhart Tolle

14. POSITIVITY vs. NEGATIVITY. No matter what happens to them, they always seem to keep a positive perspective on everything and by doing so, they tend irritate a lot of negative and “realistic” people.

15. BLAMING vs. TAKING RESPONSIBILITY. They take full ownership over their lives and they rarely use excuses. Happy people understand that the moment you choose to blame some outside forces for whatever it is that happens to you, you are in fact giving all your power away, and they choose to keep the power for themselves and taking responsibility for everything that happens to them.