post

7 Ways to Build a Strong & Healthy Mind

Building a strong and healthy mind is a key factor in leading a happy and healthy life. We must constantly be challenging our mind to expand to new ideas and new ways of thinking to keep growing. The saying goes, “Life is what we make it”, and that all starts in the mind. Here are seven ways that you can expand, challenge and teach your mind to be strong and healthy. 

  1. Read and practice daily affirmations. – Reading and reciting daily affirmations or mantras will help you train your min to perceive the world from a positive view.
  2. Journal and brain dump. – Journaling helps you release thoughts and feelings from swirling in your head. This helps you process them so you don’t get stuck in one spot. Brain dumping (or list making) is a great way to get racing ideas out onto paper. I find doing this every night before bed helps me fall asleep quicker and get a better night’s rest.
  3. Listen to podcasts. – There are so many podcasts out there that you can tap into. I find these are a great place to learn new things and new, positive ways of thinking.
  4. Read. – Reading not only is a great mind-strengthening task but it can expand your imagination and grow your thought process.
  5. Minimize negativity in your life. – When you minimize negativity in your life you give your mind the space to focus on more positive and progressive things. Unfollow those Facebook naggers.
  6. Try something new routinely. – Take a class, try new foods, visit somewhere you’ve never been.
  7. Meet new people. – Meeting new people opens you up to new points of views and new ideas.
post

5 Top Goals To Get Focused on Self-Improvement

September is National Self-Improvement Month and with a new season ahead of us it’s a great time to get setting some new goals. Here’s the top goals to set for yourself this month. *These are high level goals, over the next few weeks we’ll break them down more with tips, tricks, and ideas to soar to the top! 

1. Get Fit. A healthy body is a gateway to a healthy life and mind. It improves our overall happiness and helps boost our energy day by day. Find ways to add better eating habits and healthy exercise routines into your weeks consistently. 

2. Financial Organization. Set goals to build a budget and to stick to it, set savings goals. This goal is all about building more security and financial freedom into your life. 

3. Focus on Building a Healthy Mind. Daily affirmations and meditation are great ways to building a clear and strong mind and to help you manage stress better. 

4. Make “Me” Time for Yourself. It’s important to have time to yourself to decompress from the stresses of every day life. This helps you recharge and reflect for what’s going on and for what’s to come. 

5. Expand and Keep Growing. Never give up on your dreams. Make a list of things you want to accomplish and go for them. Take classes on topics that intrigue you, visit a new place, keep practicing that craft you love. 

 Get signed up for weekly inspirational emails with tips and tricks for building a healthier and happier life!

post

Reading List – Books for Spirituality

We’re all on a journey, each of us winding down an individual path crossing into and out of each other’s lives. This month my focus is on regaining the balance I need in my life. The balance between body, soul, heart, and mind. Naturally that turns my attention to developing myself spiritually as well to help bring all those points together as one. This month’s collection is a collection of books to bring out and deepen our spiritual sense and growth. 

 

Cutting Through Spiritual Materialism – In this modern spiritual classic, the Tibetan meditation master Chögyam Trungpa highlights the commonest pitfall to which every aspirant on the spiritual path falls prey: what he calls spiritual materialism. The universal tendency, he shows, is to see spirituality as a process of self-improvement—the impulse to develop and refine the ego when the ego is, by nature, essentially empty. “The problem is that ego can convert anything to its own use,” he said, “even spirituality.” His incisive, compassionate teachings serve to wake us up from this trick we all play on ourselves, and to offer us a far brighter reality: the true and joyous liberation that inevitably involves letting go of the self rather than working to improve it.

 

The Soul Searcher’s Handbook – From aromatherapy and numerology to healing crystals and meditation, this fun and sassy guide to everything body-mind-spirit defines New Age practices for a new generation.
With something for every type of spiritual seeker, The Soul Searcher’s Handbook offers easy tips, tricks, and how-tos for incorporating everything from dreamology and astrology to mysticism and alternative healing into your everyday life. This handbook is your #1 go-to guide—handy, accessible, entertaining, and packed with all the wisdom you need in one place.

 

Eat, Pray, Love – Elizabeth Gilbert’s Eat Pray Love touched the world and changed countless lives, inspiring and empowering millions of readers to search for their own best selves. In her early thirties, Elizabeth Gilbert had everything a modern American woman was supposed to want—husband, country home, successful career—but instead of feeling happy and fulfilled, she was consumed by panic and confusion. This wise and rapturous book is the story of how she left behind all these outward marks of success, and set out to explore three different aspects of her nature, against the backdrop of three different cultures: pleasure in Italy, devotion in India, and on the Indonesian island of Bali, a balance between worldly enjoyment and divine transcendence.

 

 

The Art of Happiness – Through conversations, stories, and meditations, the Dalai Lama shows us how to defeat day-to-day anxiety, insecurity, anger, and discouragement. Together with Dr. Howard Cutler, he explores many facets of everyday life, including relationships, loss, and the pursuit of wealth, to illustrate how to ride through life’s obstacles on a deep and abiding source of inner peace. Based on 2,500 years of Buddhist meditations mixed with a healthy dose of common sense, The Art of Happiness is a book that crosses the boundaries of traditions to help readers with difficulties common to all human beings. After being in print for ten years, this book has touched countless lives and uplifted spirits around the world.

 

 

The Book of Awakening – Philosopher-poet and cancer survivor, Mark Nepo opens a new season of freedom and joy–an escape from deadening, asleep-at-the wheel sameness–that is both profound and clarifying. His spiritual daybook is a summons to reclaim aliveness, liberate the self, take each day one at a time, and to savor the beauty offered by life’s unfolding. Reading his poetic prose is like being given second sight, exposing the reader to life’s multiple dimensions, each one drawn with awe and affection. The Book of Awakeningis the result of his journey of the soul and will inspire others to embark on their own. Nepo speaks of spirit and friendship, urging readers to stay vital and in love with this life, no matter the hardships. Encompassing many traditions and voices, Nepo’s words offer insight on pain, wonder, and love. Each entry is accompanied by an exercise that will surprise and delight the reader in its mind-waking ability.

 

The Power of Now – Much more than simple principles and platitudes, the book takes readers on an inspiring spiritual journey to find their true and deepest self and reach the ultimate in personal growth and spirituality: the discovery of truth and light. Tolle introduces readers to enlightenment and its natural enemy, the mind. He awakens readers to their role as a creator of pain and shows them how to have a pain-free identity by living fully in the present. The journey is thrilling, and along the way, the author shows how to connect to the indestructible essence of our Being, “the eternal, ever-present One Life beyond the myriad forms of life that are subject to birth and death.” 

 

 

Living Buddha, Living Christ – Buddha and Christ, perhaps the two most pivotal figures in the history of humankind, each left behind a legacy of teachings and practices that have shaped the lives of billions of people over two millennia. If they were to meet on the road today, what would each think of the other’s spiritual views and practices? Thich Nhat Hanh has been part of a decades-long dialogue between two great contemplatice traditions, and brings to Christianity an appreciation of its beauty that could be conveyed only by an outsider. IN lucid, meditative prose, he explores the crossroads of compassion and holiness at which the two traditions meet, and he reawakens our understanding of both. “On the altar in my hermitage,” he says, “are images of Buddha and Jesus, and I touch both of them as my spiritual ancestors.” 

 

The Seeker’s Guide – In The Seeker’s Guid, she synthesizes the lessons learned from an immersion into the world’s wisdom traditions and intertwines them with illuminating stories from her daily life. Recounting her own trials and errors and offering meditative exercises, she shows the reader how to create a personal practice, gauge one’s progress, and choose effective spiritual teachers and habits. Warm, accessible, and wise, this book provides directions through the four landscapes of the spiritual journey:The Mind, The Heart, The Body, and The Soul.

 

 

All opinions are my own. This post contains affiliate links, which means I receive payments for leads/sales. For more information please reference my disclosure page.
post

55 Self-Care Activities to Add to your Schedule

Self-Care can come in many forms. It can be a healthy habit or a relaxing hobby. It can be eating healthy or exercising or it can be spending time with loved ones. Self-Care is showing ourselves love all around and about taking the steps to ensure we are taking time to nurture our mind, body, heart and soul.

  1. At-home facial mask
  2. Read a book
  3. Paint a self-portrait
  4. Go to a wine tasting
  5. Deep condition your hair
  6. Get a massage
  7. Do a cleansing detox
  8. Practice Chakra Balancing Meditations
  9. Have a movie night
  10. Go on a brewery tour
  11. Get a pedicure
  12. Yoga
  13. Go to a spa
  14. Finger paint
  15. Bake goodies
  16. Visit an art museum or gallery
  17. Drink green tea
  18. Write a letter/send a card to a friend
  19. Go hiking
  20. Go for a bike ride
  21. Go to the beach
  22. Run a 5k for charity
  23. Practice tarot card reading
  24. Meditate
  25. Make a craft
  26. Color
  27. Take a nap
  28. Go to a comedy show
  29. Take a bubble bath
  30. Enroll in a class to learn a new skill
  31. Go to a sauna
  32. Listen to inspiring podcasts
  33. Plant flowers or an herb garden
  34. Cook a new recipe
  35. Clean out your closet
  36. Make a terrarium
  37. Buy yourself flowers
  38. Make a playlist
  39. Go on a picnic in the park
  40. Indulge in a sweet treat
  41. Go to bed early
  42. Make a smashbook all about you
  43. Sit in the sun’s rays and soak up the warmth
  44. Join a supportive Facebook Group
  45. Start Dry Body Brushing
  46. Create a vision board
  47. Read comic books
  48. Hang out with your pets
  49. Look at the stars
  50. Go to brunch and have a mimosa
  51. Use essential oils
  52. Have a take-out night from your favorite restaurant
  53. Journal
  54. Buy a new outfit
  55. Start a quote wall
post

How To Be Productive On A Sick Day

So I found myself feeling down and out yesterday morning, less than motivated to get anything done on a very busy week. Sick days are never convenient especially for us “always keeping busy and always have something to do” types. But when your body calls for some healing time you shouldn’t ignore it. king at my to-do list, however, I knew it wasn’t a day I could give up completely to stay in bed. Luckily I have a job that I can remote into and work from home on days needed and with budget time approaching soon I couldn’t feel more blessed to have that option. I needed to create a day where I could take my sick time but also still push through some productivity and accomplish some tasks. 

How To Be Productive On A Sick Day: Tips and Tricks to Help You Take Time To Heal but Still Get Things Done

1.) Take it Easy – I chose not to shower and get dressed. I chose to save that energy for meetings later in the day. I spent the day curled up in bed behind my laptop keeping me warm and comfy. This gave me a bit of sense of security not having to face anyone in person when I wasn’t feeling my best. Write out a realistic list of tasks that you think you can accomplish throughout the day.

2.) Start Small – Take a peek at your to-do list and see what tasks range closer to the “easy” side. For me, it was tackling sponsored Facebook posts. The verbiage is basically copy and paste so I didn’t have to get much thinking going early in the morning. Chose tasks that are also self-sufficient. Like laundry, this is a chore that you can throw in the washer and then let the washer do its thing. Save any hand-washing for another day.

3.) Hydrate – make sure you are drinking plenty of fluids throughout the day. This will help you stay more energized and it will help flush out the toxins. I am a huge fan of tea especially when I’m not feeling well so I kept a cup of hot tea by my side most of the day.

4.) Put on Some Background Noise – For me, this meant a good Netflix binge. The background noise kept me feeling more awake to work but still relaxed enough that I didn’t feel stressed.

5.) Take Breaks – Be honest about your limits when you don’t feel good. Take frequent breaks throughout the day. Remember a sick day is about resting so you can get better. Sick days are not the days to take over the world…save that for tomorrow when you’re feeling back to par!

Bonus – Go to be early! Remember that there is always another day, “what doesn’t get done today will get done another day”.

I knew I needed to give myself some extra self-care so that I could get better but I am also one that will stress about what I’m not getting done while I’m laying in bed being sick so I curated my plan of attack so that I could find the right balance to work for myself. This isn’t to say that every sick day can have this plan…some sick days you just have to let it all go and stay in bed! 

post

How to Manage Stress, Top Tips from Wellness Bloggers

Life can be tough. It can be challenging, busy, and stressful. Sometimes stress is unavoidable. But becoming over-stressed can hurt our health, state of mind, and our happiness. It’s important to make it a priority to help keep stress at bay no matter how hectic things get. I reached out to my community of Wellness Bloggers for their expertise on how to keep stress under control so that you can keep the joy high in your life and keep on managing every day beautifully and strong.

Julie Voss

www.hellopeacefulmind.com

FacebookTwitterPinterestInstagramBlogLovin

Julie was diagnosed with anxiety and depression during the summer of 2016 and has since helped hundreds of people fight these mental illnesses and become happier. Read Julie’s inspiring story, “My Journey Into Acknowledging The Depression” on www.hellopeacefulmind.com and find out how you can become happier too!

1.) The first thing to reduce your stress is to find out its source.

I used to start every day with one sentence “I don’t want to go to work.” At the time, I would wake up at 6:30 am, take a quick shower and rush toward the door with a snack in hand to be stuck in traffic for an hour.
No wonder I couldn’t get out of bed. Who is excited to start the day stuck in traffic?

So I realized that I needed to change my morning routine. Starting the day in such a negative and stressful note was transforming the whole week into a nightmare.

Now, I wake up at 7 am to do things that I love like working on Hello Peaceful Mind. I am no longer rushing out for work. I take the time to enjoy my morning by sitting down for breakfast and then I get ready to go to work.
By the time I leave the house there’s no more traffic and when I get home at night it only takes me 20 minutes!
I have to tell you that since I changed my schedule to avoid traffic (which was my main source of stress) I am so much happier!

So what is stressing you out and how can you change that?

2.) Break down your goals into smaller tasks.

Stress can come from many different reasons. For me, it’s usually because I have too many projects on my plate and I overwhelm myself.What happens is that I think about everything that needs to be done and get overwhelmed. So I don’t do anything. Then I stress about it and I am even less likely to work on it. Do you know this feeling?

Basically I get stuck in this vicious cycle.

But I decided to break this cycle and started writing down my goals and big projects. Then I break it down into smaller tasks. And every day, I add only 3 of these tasks into my to do list. This way I am no longer overwhelmed and I feel good every time I cross something off the list!

You should give it a try and let me know how you feel!

Laura Brassie

www.ivoryandpine.com

FacebookTwitterPinterestInstagramBlogLovin

Laura is a mental health therapist who works full-time in a hospital with patients in crisis. She launched the blog Ivory & Pine in September 2016, which focuses on intentional living, self care, and mental health. She loves spending time with friends, lots of coffee, hiking in the mountains, exploring new music, and helping others grow their own intentional life. She lives in Colorado.

1.) Build self-care into your busy day.

You don’t have to get a massage once a week or practice yoga for 3 hours a day, although more power to you if you can. Download podcasts so that you can listen to words of encouragement and learn something new during your commute. Get an essential oil diffuser and switch out scent combinations to help get you energized in the morning and relaxed at night. Do your best to meal prep the night before… it seriously feels so nice to be hungry and have a healthy meal right there, ready for you. Make your bed in the morning.

Sometimes, it’s the little things that help you feel like you are proactive about having a good day, rather than reacting to circumstances.

2.) Take a retreat.

I love the idea of periodic retreats.

If you can, take an hour a week, a day a month, and a weekend a year to totally disconnect from electronics, get away from the daily grind, and push that reset button on your soul.

Use this dedicated time to journal, meditate, pray, exercise, be out in nature… whatever helps you de-stress! It’s important to ask yourself tough questions during this time and answer them thoughtfully… increasing self-awareness is important.

You can do this retreat by yourself, with a partner, or a couple friends, but I would leave the group quite small. We can practice these things at home of course, and we should…. but distractions still come up constantly. I really value nature, and so I try to take my retreats out on trails or in the mountains. I always come back with a greater sense of peace.

Jessica Bignell

www.moderndaygirlblog.com

FacebookTwitterPinterestInstagram

Jess is a mental health blogger devoted to helping improve the lives of anxiety sufferers. She shares tips, help and advice for those struggling, so that they can live a better life. Anxiety can be controlled, rather than it controlling you.

1.) Look for the signs. 

Dealing with stress can be difficult. I find that sometimes I’m much more stressed than I might realize, and that my body is actually telling me more than I realize.

If this sounds like you, I would definitely pay more attention to what your body is telling you. It could be the little things like shaky hands, headaches, chest pains or back pain. Maybe you’re not sleeping well, or sleeping too much. If you can catch the stress early, you can work on how to make it better. For anxiety sufferers, it’s very easy to ignore the signs and thinking that you’re okay when you’re not.

As Julie mentioned, once you’ve figured out what is causing you extra stress, you can work on improving your situation.

2.) I find that writing can often be the best therapy for stress and anxiety.

You don’t even need to be a blogger to benefit from the therapeutic qualities writing has.

Quite a few of my friends suffer from anxiety and I always recommend writing as a way of releasing whatever is bothering them. I advise them to start with whatever is bothering them first (as sometimes you don’t always have someone to talk to). It doesn’t even to make a whole lot of sense, just getting it from inside the mind and onto paper helps relieve strain.

So the next time you’re feeling a little anxious, write about it, put pen to paper and write about how you’re feeling. What caused it? Is your stress and anxiety as a result of a situation you can work on? Do you need help from anyone else?

Get it written down.

Laura Romberger

www.dofivethingsaday.com

FacebookTwitterPinterestInstagramBlogLovin

Laura is a big dreamer, full time marketing manager, blogger, and part-time artist. She brings an eclectic mix of excitement, passion, and a story to tell of self-discovery, development, and love.

1.) Make sure you are well rested and getting enough sleep.

When we are overtired we aren’t as capable to manage emotions and stress. Being well rested will help you stay calmer and able to process situations better before reacting to them. I always find that I’m less stressed when I’m not so tired! 

2.) Set Boundaries.

Make sure you only take on what you can really handle. Steer clear of negativity. Take time for yourself.

I am a sensitive person and I naturally suck in everything around me. I need to make sure that I am setting limits on the amount of negativity I consume and I need to ensure I have time set for “me time” so I can recharge. 

Boundaries are important to keep you balanced.

Stress is a part of life but you can choose to not let it control you. We all have those days, don’t beat yourself up for it. When in doubt, reach out to your tribe, your close friends. Look for inspiration in all the RIGHT places. It’ll get you back on track.

You got this!

Why Working Towards Minimalism Is Important To Me

I see a lot of posts about minimalism that focus on owning less stuff and de-cluttering, this isn’t what minimalism is about for me. For me, minimalism is more emotional than functional. Minimalism is about learning to make room for things that have meaning to my life, things that bring value and joy to me, and about letting go of the things that don’t. It’s about clearing space for better things in my life, allowing space for things to grow. It’s about following my heart and soul’s desire to have more in life, more than just stuff, things bigger and more inspiring. It’s about filling my life with adventure, love, and about filling a fiery desire to live life to the fullest. 

When my Grandparents passed away I found myself in a very emotional state, I became almost materialistic in a way that I needed to possess all of their material things so that they would always be there with me. Maybe this was how I was coping at the time but in the end, having all of their stuff didn’t help me mourn any better. Time is the only thing that can heal a sorrowful heart. 

I grew up with the idea that having stuff meant you were making it in life. I had all of these ideals in my mind that in my life now just don’t make sense any more. Minimalism is about having less stuff, but not in a way that whoever has the least stuff is a better minimalist. It has a much deeper meaning than that. Moving towards minimalism is freeing for me. It is a process of letting go, learning to be detached. It is about letting go of clutter that I thought was providing me safety but really was creating chaos. It is about letting emotions flow through me and not staying stagnant within an object. It is a journey for an understanding that living with less can mean that I’m living with more. 

I have been working towards minimalism for about 6 months now and I’ll be honest, I still own a lot of stuff but I’ve also let go of a lot of things as well. My thought processes are evolving and that is why I continue to work towards minimalism. I am finding more joy and less confusion in my freedom of being able to let go. Yesterday, my Mom’s new puppy climbed on my dresser and knocked down a whole bunch of things, most of them breaking as they hit the floor… a couple of years ago I would have been a mess, one of those items being an oil lamp I inherited from my Grandparents and other treasures I had collected over the years…but in the moment, I wasn’t worried about the stuff, I was worried about the puppy cutting herself on the glass. It is just stuff after all, it is not breath or the essence of life, just stuff. 

As I learn to let go, I find myself less stressed and happier. Calmer in the things that happen in my life, both good and challenging, both big and trivial. I find myself watching less tv, only buying clothes I love (even though I’m still struggling to let go of the clothes I still have), and more focused on working towards the things I really want out of life – like checking off a gigantic bucket list! I am by no means a role model for minimalism but I’m proud to be working towards it and someday I may just get there and some day I will feel as if I can truly call myself a minimalist but for now I’m okay with being a “minimalist in training”. 

How Powerful Core Beliefs Will Guide Your Life & Happiness

Our beliefs can transform our lives. Many of my beliefs I have carried with me year after year,  helping shape me into the person I am today and the person I strive to be. These beliefs have continued to inspire and motivate me in each of my days. They give me strength and hope and the fire to keep going no matter what obstacles or heartache come my way.

Your beliefs become your perspective. 

What you put out into the world is what will be returned to you. Life is a circle, if you send good energy out, that is what you will be returned with. Although not all things in life will be roses, choose not to only see the thorns. Each experience that you have in life is preparing you for something much grander. If you chose to believe that, then you can be at peace in knowing that good things are coming no matter where you are in life right now. Keep your head up and keep pushing forward towards your goals and dreams and you will arrive when the time is right. Creating a positive mindset will help you get there. We each have the ability to change our way of thinking, to control how much power we give to negativity and circumstances, and the power to not allow situations or people control our emotions, feelings, and outcomes.

Create strong core beliefs and hold on to them to get you through anything. 

How to Let the Needy Friend Go

Sometimes we have to let people go just as we have to let things go. It can be hard, feelings of guilt or remorse can seep in. Sometimes we outgrow people, sometimes they aren’t healthy for us, sometimes it is just time to move on. We must let free all things that no longer serve value or purpose in our lives – things, people, jobs, habits…Just as a tree drops its leaves so that it may continue to grow we must also.

Dear Lost Friend,

You may think I don’t care, that I’m selfish or insensitive, but that isn’t the case. I needed to let you go. I needed to set us both free. I needed to make myself the priority and not you, not because I don’t care but because I cared too much. I needed to become the example so that I could be your teacher. I needed to stop being the shoulder you cried upon. I needed to show you how you have to put yourself first – not your wants or your desires, but your needs. I needed you to see how being alone could be a sanctuary, a place for you to heal and to rise again, stronger.

You have a piece of my soul with you always, and a spark, a connection to you, will always live inside of me. In so many ways we were the same, but placed in different worlds, different lives with different views. You are stronger than you would show, stronger than you knew, and I could see that in you. But you needed to step onto that ledge alone to find it. I couldn’t let you lean on me anymore. I had become your crutch, which wasn’t healthy for either of us. In separation we made each other stronger, more resilient, and brighter. 

Even though I am not by your side today, I still believe in you. You were meant for great things and I love you.

Always Sincere, xoxo. 

 

How a Clean Space Helps Create a Clear Mind

This morning I awoke with a cluttered mind, filled with worry and muddled thoughts. I fought to clear my mind, to push all my racing thoughts away. A huge part of me just wanted to stay in bed today. We all have those days, and some of those days it’s best to just stay in bed, today wasn’t one of those. I knew I needed to get up and do something to help organize my thoughts. I’ve found that sometimes the only way we can start to declutter our mind is to declutter our physical space. This creates more breathable space for ourselves, it starts a process of thinking that we need to be in. So I set to work on my shelves, my dresser, and my many stacks of mail and papers. As I moved through each stack of items I found myself becoming calmer, my thoughts slowing down. Maybe it was my refocus or maybe it was the physical activity of clearing through things but it was transforming into a therapy for me. I needed to create space for my creativity to flow and for my mind to find a peaceful spot. An organized space helps us feel more in control, it empties out physical areas of chaos allowing our minds to transform that energy inward. 

I was able to make this space mine again and in doing that it presented satisfaction and power back to me. This power gave me the opportunity to take control of my thoughts. I spent the rest of the day sketching, painting, and coloring allowing my emotions to flow out of me through artistry. This helped me remain calm throughout the day, even though I had worries floating in my mind, it gave me time to process my racing thoughts. We can many times find ourselves overwhelmed with thoughts, stress, and worry and we in turn result to ‘stuck mode’, this is how I felt when I woke today. I didn’t know what to do with everything that was on my mind. I needed to find a way to work through it physically and to make myself move. Productivity can be therapeutic. For me today was about clearing space. Since I was struggling to clear my mind, I started by clearing my physical space creating an environment to move forward in. Sometimes we need to start on the outside to work towards inner peace. 

“Clutter is not just the stuff on your floor – It’s anything that stands between you and the life you want to be living.” ~ Peter Walsh