Calm it Down

Destination: Emotional Fulfillment - Finding our Purpose - Part 2

11 Apr 2023

Contributed by Lukas

Have you ever felt like your life's destination can't be found on a map, let alone a GPS? Well, you're in the right place (at least with this episode)...

Lost & Found: What Matters Most in Life? Finding Your Purpose - Part One

04 Apr 2023

Contributed by Lukas

Everyone needs a sense of direction in life; having a clear purpose and goals is essential for feeling confident, motivated, and fulfilled. Without a ...

The Sun Will Come Out Tomorrow....Probably

28 Mar 2023

Contributed by Lukas

In today's episode, we'll be exploring ways to cultivate hope in our lives. Because let's face it, life can be unpredictable and chaotic, and sometime...

The Rhythm of Rest

21 Mar 2023

Contributed by Lukas

Ever wondered how the perfect melody can drift you off into dreamland? Well, in today's episode, we're exploring the fascinating rhythm of rest and ho...

Encore Episode: Regrets Are So 15 Minutes Ago

14 Mar 2023

Contributed by Lukas

Today's episode is an encore presentation of one of my personal favorites, and a fan-favorite as well: "Regret is so 15 minutes ago." As you may know...

Embracing the Highs, Enduring the Lows: Navigating Life's Ups and Downs

07 Mar 2023

Contributed by Lukas

Do you ever feel like life is a rollercoaster, with its ups and downs? You're not alone. In this week's Calm it Down podcast, I shares some tips for e...

How A Chocolate Chip Cookie Taught Me Some Life Lessons

28 Feb 2023

Contributed by Lukas

We all know the classic chocolate chip cookie - gooey, filled to the brim with chocolate chips and oh-so-satisfying. But in this episode of the Calm i...

Life is a Teacher, Are You Paying Attention?

21 Feb 2023

Contributed by Lukas

There's an age-old cliché that says we learn something new everyday. But if life is a teacher, are we really paying attention and listening to the le...

breathe: A Guided Meditation for Relaxation and Mindfulness

14 Feb 2023

Contributed by Lukas

With the skies opening and my touring returning, some concert halls have asked me to lead a guided breath-work meditation before the shows. This is se...

When Are You The Most Yourself?

07 Feb 2023

Contributed by Lukas

Searching for our true selves can be both intimidating and exciting. Despite the pressures of everyday life, remembering to pause and recognize moment...

The Truth About Sensitivity (And Why You Shouldn't Underestimate It)

31 Jan 2023

Contributed by Lukas

We've heard a lot about how being tough and strong is important, but what about those of us who always seem to wear our hearts on our sleeves and expr...

The Power of Longing

24 Jan 2023

Contributed by Lukas

Do you ever feel like something is missing in your life? That there's a longing for something more but you're not sure what it is? In this episode of ...

The Company You Keep - Releasing Toxic Relations

17 Jan 2023

Contributed by Lukas

We all make choices in life, and one of the biggest is who we allow into our inner circle. It's easy to think that anyone we call a friend is a positi...

Asking for Help - The Why, When and Who.

10 Jan 2023

Contributed by Lukas

We’ve all been there, struggling and feeling like we have to fight our own battles alone. We put on a brave face and tell ourselves everything is fi...

Not Perfect, Better

03 Jan 2023

Contributed by Lukas

We often strive to be perfect in all that we do; but perfectionism can lead us down a path of constant dissatisfaction, feelings of guilt and worry. T...

Bridge of Hope

27 Dec 2022

Contributed by Lukas

As this current year draws towards its close, many of us may find ourselves facing a seemingly insurmountable bridge that stands between us and the ne...

Suffering in Silence - Let's Talk this Out

20 Dec 2022

Contributed by Lukas

Aaahhh, the joys of catching a cold. Not the "oh it's chilly outside.", but the "my nose is stuff and I'm miserable." That all too familiar chill th...

Life Chose You

13 Dec 2022

Contributed by Lukas

We are never given more than we can handle. So when you feel like life is giving you too much to handle, know that it chose you for a reason. It saw t...

Not So Traditional Traditions - Grief During the Holidays

06 Dec 2022

Contributed by Lukas

The holiday season is a time of joy, family, and friends. But what happens when grief interrupts that? What do you do when the holidays don't feel lik...

The Foolish Lion and The Clever Rabbit - Taming our Emotions

29 Nov 2022

Contributed by Lukas

Emotions are a normal and essential part of our lives but that doesn't mean we should always act on every one of them. It's important to be aware of t...

Be Kind, Rewind - Your Life on VHS

22 Nov 2022

Contributed by Lukas

What would you do if movie magic became reality? If, in the movies, we could always get what we wanted by just wishing hard enough or following our he...

Forgiveness is Not......

15 Nov 2022

Contributed by Lukas

Forgiveness. It's something we've all heard of, and even experienced to some degree in our lives. But what is it really? What does it mean to forgive ...

Drawers of Emotional Baggage

08 Nov 2022

Contributed by Lukas

We all have that one t-shirt. You know the one I'm talking about—it's the one you've had for years and years, and it's seen better days. It's comfor...

You Are Not a Disappointment

01 Nov 2022

Contributed by Lukas

In life, we all experience disappointing moments. Times when things don't go our way and we don't get the outcome we were hoping for. These moments ca...

Healing Our Relationship With Food

25 Oct 2022

Contributed by Lukas

There's something about sitting down to a plate of food that can make us feel immediately guilty. We think about all the things we could have done dif...

Laughing at Life's Unpredictability

18 Oct 2022

Contributed by Lukas

Every morning is a chance for a fresh start. A chance to heal, grow, laugh, and embrace all of life's unpredictability. Today may be tough, but it's a...

Hurry Sickness - The Burnout of Balance

11 Oct 2022

Contributed by Lukas

Do you ever feel like you're constantly in a hurry? Like you never have enough time for everything? Overwhelmed and stressed out? If so, then you may ...

Party of One - The Loneliest Number

04 Oct 2022

Contributed by Lukas

Loneliness. That nagging feeling that something is missing, and no matter how much we try to fill the hole, it always seems to come back. Loneliness h...

Oceans of Change - Beginning Something New

27 Sep 2022

Contributed by Lukas

The other day someone wrote to ask my advice on adapting to new seasons. They are entering their first year of college away from home and wanted to kn...

As Real As It Gets - Dealing with Depersonalization

20 Sep 2022

Contributed by Lukas

Dealing with depersonalization can be a challenge. Sometimes, it feels like you are living in a dream and everything is not real. It's hard to focus o...

You Are Not a Burden

13 Sep 2022

Contributed by Lukas

Unicorns and suicide have something in common: they're both based on fiction. We like to think of suicide as something that doesn't happen to real peo...

Aim for Failure

06 Sep 2022

Contributed by Lukas

Failure is something that we often try to avoid. We are taught from a young age that it's not okay to make mistakes, and that we should always do our ...

Using the Breath Switch - Easing Anxiety with Your Breath

06 Aug 2022

Contributed by Lukas

Imagine if we had a switch that could instantly ease our nerves. We could flip it whenever we felt anxious or stressed, and breathe a sigh of relief a...

Lifelong Lessons

31 May 2022

Contributed by Lukas

In order to get the most out of anything, you must first bring an understanding of what it is you want from it. And that means even with this podcast ...

The Iceberg of Nostalgia

24 May 2022

Contributed by Lukas

Aw, nostalgia. Traversing merrily down memory lane is such a delight, until it isn't. Sure it's fun to see old pictures of what you wore 30 years ago ...

The Kind You Live / You Are Not Alone Pt 3 / Mental Health Month

17 May 2022

Contributed by Lukas

This episode takes inspiration from the touchingly beautiful book, "The Boy, the Mole, the Fox and the Horse", by Charlie Mackesy. While it's somewhat...

The Fog of Shame / You Are Not Alone Pt 2 / Mental Health Month

10 May 2022

Contributed by Lukas

How often have you ever thought "I'm probably the only one that thinks, acts, lives this way." As much as I want to talk about it with someone, anyone...

One Moment at a Time / You Are Not Alone Pt 1 / Mental Health Month

03 May 2022

Contributed by Lukas

This is the first episode in a month-long series on mental health awareness. In May, which is mental health awareness month, we are talking about self...

Blessings in Disguise

26 Apr 2022

Contributed by Lukas

You know those times when you're worrying about something and then it turns out not to be a big deal after all? It's almost like the universe is tryin...

Which Way to Go? (The Compass of Intuition)

19 Apr 2022

Contributed by Lukas

Some nights you just lay there asking yourself "did I do the right thing today? Did I turn right when perhaps I should have turned left? The mind spin...

When They Don't Love You Back (Unrequited Love)

12 Apr 2022

Contributed by Lukas

Wuv, Twue, Wuv. No, today’s episode isn’t about one of the greatest films ever made (The Princess Bride) but something I’m certain we’ve all e...

Finding Serenity

05 Apr 2022

Contributed by Lukas

in 1932, theologian Reinhold Niebuhr inked one of the most recognizable aspirations of serenity ever written. So much so, it became ingrained in many...

Dirty Dishes of Happiness (learning to Focus)

29 Mar 2022

Contributed by Lukas

Dishes. The pile up, we ignore them. Or, we rush through them to just ....well....rush through them. Who would have ever thought a Vietnamese Monk wou...

Just One More Time

22 Mar 2022

Contributed by Lukas

What’s the first animal that comes to mind when I say “break through”? What animal literally kicks its way free in order to move into the next c...

Scars of Hope

15 Mar 2022

Contributed by Lukas

Scars. Scars are hard. They’re a reminder of something we went through that we would rather forget. They can be a source of shame, or a source of st...

Confrontation Station

08 Mar 2022

Contributed by Lukas

Sticks and stones may break my bones but.....can you do it in-love? Today, we talk about a different kind of love. No, not tiger-mom, helicopter-paren...

Where Does Your Happiness Come From?

01 Mar 2022

Contributed by Lukas

A question we rarely stop to think about. We wake up, brush our teeth, maybe have breakfast and before we know it we're on the treadmill of the day un...

The Struggle is Real

22 Feb 2022

Contributed by Lukas

If you can't explain it to a child, then how can you explain it even to yourself? Today, we embrace the reality of 'struggle' through the eyes and wis...

The Show Goes On

15 Feb 2022

Contributed by Lukas

Singer/songwriter Taylor Swift had a hit a few years ago called Shake it Off. In full transparency all I can remember of the song is the tag-line "sha...

In Times of Struggle

08 Feb 2022

Contributed by Lukas

I can't help but to hear McCartney's voice with the opening lyrics of Let it Be but hearing anything from the Beatles is never a bad thing. But life, ...

Calm the Mind - Meditation 101

01 Feb 2022

Contributed by Lukas

It’s a world of noise, of ups and downs, of shiny things in one direction and something flashy in another. How in the world are you supposed to ‘c...

Comfortably Numb - The Wall We Build

25 Jan 2022

Contributed by Lukas

Who would've thought we would learn so much from Pink Floyd's 1979 album, The Wall. As life happens, we get the various bumps, setbacks and punches ...

Embracing Where You Are

18 Jan 2022

Contributed by Lukas

I had SUCH an overwhelming response to the first episode of 2022 "Resolve to Love Yourself". Thank you. So, we pick up from our 'ditching New Years ...

Annoyed (A Lesson in Empathy)

11 Jan 2022

Contributed by Lukas

This episode comes from a listeners request and I LOVE the honesty in their asking. "What do you do when you HAVE to be around someone you just don't ...

Resolve to Love Yourself

04 Jan 2022

Contributed by Lukas

We’re tired. We’re all exhausted. With everything we’ve been handed the last 2 years and the ‘who knows what’s around the corner’, person...

Understanding Someone Else - Currency Part 2

28 Dec 2021

Contributed by Lukas

We pick up from last week's episode Understanding You - Currency, Part 1 as we turn our focus now to someone else; Understanding Someone Else - Curren...

Understanding You - Currency Part 1

21 Dec 2021

Contributed by Lukas

I'm reminded, oddly, of the scene in The Notebook where Noah keeps asking "what do you want!?" to Allie as she keeps replying "it's not that simple!" ...

Your Own Unique Self

14 Dec 2021

Contributed by Lukas

I can say with a pretty good amount of certainty that the person you are today has a lot to do with the people around you. From toddler to teenager we...

The Puzzle of Grief

07 Dec 2021

Contributed by Lukas

Grief. Even the word bears a heaviness like no other. We've all had a loss in some way or form. But perhaps there's a different way of looking at the ...

Your Favorite Picture

30 Nov 2021

Contributed by Lukas

What is your favorite picture? The one at your desk or hanging on a wall that always seems turn any day of rain into sun. While that picture is your e...

Take a Break, Part 2 - Take a Nap

28 Sep 2021

Contributed by Lukas

Imagine one day you’re going through your grandmother’s attic. Shifting through the boxes passed down for generations, you come upon a hand writte...

Take a Break, Part 1 - Take a Walk

21 Sep 2021

Contributed by Lukas

Wanna be creative? Want to be the smartest person in the room? Want to know how so many people have the best ideas? Well, I'm going to share one of th...

Life Lessons (Tips for De-Stressing

14 Sep 2021

Contributed by Lukas

Everyone should know the warning signs when our bodies are telling us we're under too much stress but what to do about it is rarely taught. Which mean...

Color Me Sad

07 Sep 2021

Contributed by Lukas

Great. Everything is….great, supposedly. The pressure to look great, to feel great, to post something great but what if I just don't feel great. Wha...

Summer, Shades & Emotional Sunscreen

13 Jul 2021

Contributed by Lukas

Aaahhhh, Summer. The sun, the surf, the sandcastles. It’s finally here. Blanket? Check. Shades? Check. Sunscreen? Don’t forget the sunscreen! Can’...

We've Been Through a Lot (Last Episode of Season One)

25 May 2021

Contributed by Lukas

Today's episode is bitter sweet. Bitter in the sense that it's the final episode of Season One but sweet in looking back to see all that we've come th...

Easing Back into Life (Post-Covid)

18 May 2021

Contributed by Lukas

What next? Restrictions lifted almost daily as guidances continue to lend a hand towards the world reopening. It’s the hour we’ve all been waiting...

Mental Health Pt. 2 - Anxiety

11 May 2021

Contributed by Lukas

Continuing the month of May as Mental Health Awareness Month, we break down the two types of anxiety and how to work through them. Join me as we bring...

Mental Health Pt. 1 - Depression

04 May 2021

Contributed by Lukas

"Sssshhhh!!! Don't talk about it. Nobody wants to hear it.", they say. "But, who's they? And why can't I talk about it?", you ask.  May is Mental He...

Camp Forgiveness

27 Apr 2021

Contributed by Lukas

I can probably sum up one of your worst experiences in 2 words; summer camp. There's no skirting the teenage years without at least one encounter of s...

You Are Not a Fish - The Importance of Self Worth

20 Apr 2021

Contributed by Lukas

"I'm worthless.", said the fish. "I can't even climb a tree. The squirrel can. Look at him."  We're each uniquely, and beautifully, different. And wh...

ARGH! Anger Management 101

13 Apr 2021

Contributed by Lukas

A reckless driver cuts you off without a ‘sorry wave’, you’re finally next in line and they just sold out, my kids won’t let me even finish a ...

Digging Out the Root of Stress

06 Apr 2021

Contributed by Lukas

Stress. Big stress, little stress, it's all the same. Anxiety, fret, worry, we can wrap it in numerous boxes but in the end, stress is .....well, stre...

Mirror, Mirror on the Wall

30 Mar 2021

Contributed by Lukas

How often have you looked in a mirror and said “is that really me?” Not often, I would imagine. Usually we recognize ourselves, at least I hope. ...

Dark Side of the Moon

23 Mar 2021

Contributed by Lukas

Why are you here? What’s left in life? What’s your purpose? My word so much pressure in finding our p-u-r-p-o-s-e. So much so there’s even such ...

Outracing a Cheetah

16 Mar 2021

Contributed by Lukas

Change. We change. Our activities, our elements, even our shoes change. I mean, if you’re still wearing your shoes from 5th grade, I hand it to you....

Missing it While Waiting

09 Mar 2021

Contributed by Lukas

Drivers license, check. Graduation, check. College (if that’s your thing) check, career, pets, family, kids, grandkids you have an endless array of ...

Drivers License

02 Mar 2021

Contributed by Lukas

The biggest hit song of 2021, Drivers License, is the coming-of-age heart cry that’s been recorded like so many others long before the microphone wa...

Spilt Coffee

23 Feb 2021

Contributed by Lukas

What’s the worst that could happen? And why is it that’s generally the first thing we think about; the worst possible scenario! Listen in as we le...

Words of Life

16 Feb 2021

Contributed by Lukas

Every now and then we need just a little push. Be it a first step or crossing the finish line, sometimes we just run out of steam. Today, in celebrati...

Add a Little Flare - Depression Pt 3

09 Feb 2021

Contributed by Lukas

Depression has many currents and undertows throughout this ocean of life. And while it often feels like you’re surrounded by sharks and drowning, y...

Cherry Blossoms - Depression Part 2

02 Feb 2021

Contributed by Lukas

This week, we hop over to Japan to learn of the beauty and significance of the Cherry Blossom within the Japanese culture. Sakuras, as they’re known...

You Can't Always Get What You Want - Depression, Pt 1

26 Jan 2021

Contributed by Lukas

Sure, sure, you’ve heard the Rolling Stones’ “You Can't Always Get What You Want”?, since you were knee-high but do you KNOW the story behind ...

What's Your Problem?

19 Jan 2021

Contributed by Lukas

What’s Your Problem!? No, seriously. What is your problem? And let's be honest. Is it really a problem? After years of my asking countless couples...

Make Your Moments Matter

12 Jan 2021

Contributed by Lukas

Think about a day last week. Any day. What was your favorite day from last week? During the noise and the chaos of those seven days was there a moment...

Breaking Bad - Cracking the Code of Habits

05 Jan 2021

Contributed by Lukas

Habits. Patterns. Behaviors we’ve put in place purposefully or not. At the start of the new year we kid ourselves with our bravado of new ambitions....

Auld Lang Syne - a Cup o’ Kindness Yet

29 Dec 2020

Contributed by Lukas

Should old acquaintance be forgot, and never brought to mind? Ah, the song that everyone sings until the third sentence as we fumble our way through...

Bah humbug - Ebenezer Scrooge, the Greatest Role Model of All.

22 Dec 2020

Contributed by Lukas

Heartless, egocentric, selfish; these are not the qualities we generally bestow upon role models. A role model is a leader, someone who avows empathy ...

Wish - The Four Letter Word

15 Dec 2020

Contributed by Lukas

Wish. Has there ever been a word so empowering yet so debilitating? It’s the bedrock of fairy tells just as much as the downfall of dreams. “I wis...

Oh the Lives You'll Change - You Matter

08 Dec 2020

Contributed by Lukas

You. You've been 'there' since day one. You know your best days, your not-so-best days, your struggles, your success. And while some days you feel not...

Regrets Are So 15 Minutes Ago

01 Dec 2020

Contributed by Lukas

In this episode of Calm it Down Podcast, we reframe the stumbling block of Regret. Believe it or not, Regret can be a Reward when we look at it the ri...

Planes, Trains & Automobiles - The Walk in Someone Else's Shoes

24 Nov 2020

Contributed by Lukas

I just heard the first holiday song on the radio. It’s official. The holiday season is here. But, this year, everything is different. Listen to th...

Dear Insomnia, Go to Bed!

17 Nov 2020

Contributed by Lukas

Insomnia. It's the ‘not so sleeping giant in the room’. Exhausted, we climb into bed knowing we'll crash as our head hits the pillow until we don...

Do Absolutely Nothing, No Really

10 Nov 2020

Contributed by Lukas

"We can't even climb out of bed in the morning without grabbing our phone. What'd we miss? Emails, news, FB reminding me it's someone's birthday? Wait...

Won't You Be My Neighbor? The Company You Keep is the Character You Become.

03 Nov 2020

Contributed by Lukas

In today's episode we take a little inspiration from Mr. Rogers and a lot from Brad Montague's fantastic book "Becoming Better Grownups". When we st...

The Rating Game - Vincent Van Gogh Would Have Hated Instagram

27 Oct 2020

Contributed by Lukas

2 words; social media. Our lives are consumed by it. We've successfully entered a world where reality is wrapped in horseback rides at sunset, helicop...

Wax On, Wax Off - The Mundane Mastery of Mr. Miyagi / Dealing with Anxiety in 3 Easy Steps

20 Oct 2020

Contributed by Lukas

Life’s every query imaginable is just a touchscreen away. Umbrella or sunscreen? Google it! Dinner reservations via phone? Open Table! Birthday pres...

It's Okay to Cry

13 Oct 2020

Contributed by Lukas

It would be redundant to say this year has been one besieged with perplexities and uncertainties. Covid, civil unrest, emotional distress, a people di...

The Gratitude of a Chipmunk

06 Oct 2020

Contributed by Lukas

It's redundant to say 2020 has been a doozy. The ups & downs have been like two kids playing seesaw on an emotional playground. In reality, though, w...

Calm007 - Keeping a Calm Mind in Midst of a Storm

29 Sep 2020

Contributed by Lukas

Sean Connery, Roger Moore, Timothy Dalton, Pierce Brosnan & Daniel Craig. These 007 icons are the epitome of cool no matter the danger. But who needs ...