When you think of creating your own world and becoming your truest self what does that look like? When you think about who you want to be, or things you want to do, or something you want to create do you also have a fear that rises up with the dream? If it does you are totally normal. Take a minute today to just dream, to envision what you would do or could do, if there were no limits. We are going to dive into the idea of stepping into creativity this week, but for now try this short meditation journey about your creative ideas.
Breathe in a big all encompassing breath through your nose, letting it fill your lungs and your heart.
Breathe out slowly, directing your breathe through your mouth only..
Try this breathing three more times. Focusing on the in and out.
Now take a moment to go inside, what is a thought you have had floating around for awhile, an idea that comes to the surface frequently, that feels exciting. Something that feels like a step in your life, or an idea that could lead to new outlets or wanderings. Something that keeps popping up that sparks a feeling of creativity or curiosity. As you find this thought, take a minute to look at it, what are the ideas connected to it, give yourself permission to just look at the idea and be curious about what it could be. Your mind might want to start analyzing and figuring out all the ways it might now work, but for now, just pick up the idea and look at it for a minute, see all of the shiny possibilities, feel the exhilaration of newness and creation. Give yourself permission to just dream about where this idea could go, if everything unfolded perfectly.
Take a minute here.
Then when you are ready, just tuck the idea away in your mind. Take in a deep breathe through your nose, and then out slowly through your mouth.
As your breathing comes back to normal, take two minutes to just write down all of the beauty, and possibilities you saw in this idea. Then put it aside.
Hope you will join me Wednesday on the blog as we dive into what to do next. For now, Happy Monday!
Gratitude is something I know we have all heard about, we think about focusing on as we head into November, and I think we can all agree it is something that can bless our lives. Getting to it can often be a bit of work. I really believe this post, that gratitude can really help us fall in love with the life we have, but I believe it is a steady, consistent work with Gratitude that gets us to that space.
It’s my daughter Grace’s birthday this week, so our theme is going to be the power of GRACE. What does it look like to hold yourself to a standard of grace? How can you view yourself and others through the lens of grace? How could this change your life?
When you read this what comes to your mind? Where is this showing up in your life right now? I read this and was in the middle of a power struggle with my kids, so it hit very close to home. What emotions do you think are charging these types of conversations? I would love to hear your thoughts about this. This is a deep dive for a Monday. But remember our minds are mighty! Happy Monday!
What is your current quest in life? What is a dream you have that is calling to you? Are you working toward a goal to be healthier or kinder? Are you getting lost in the “should’s” or the “shouldn’ts”?
This quote from Junko Tabei was her life motto. As the first woman to climb Mt. Everest and the Seven Summits, Tabei’s love of climbing was often also a journey though the “should's and shouldnt’s” of what a woman was meant to accomplish. We all have thoughts and ideas that can be limiting, but if we can meet these limiting belief’s head on and stay on the quest we can reach our highest heights as well.
I hope you are joining the U-Turn Challenge. If you haven’t started yet, here are the points of the challenge:
1. Start noticing the “Shoulds” and tally how many you see
2. After a few days, Work on doing the “U-Turn” When you hear a should, bring it back to yourself and ask yourself, “What need is going unmet?”
3. Find some ways to meet your needs. Start small if you need to. If you are tired all the time, try to go to bed a few minutes earlier, if you are craving conversation call someone or set up a lunch date.
4. Offer love and grace to yourself.
No matter what your quest is in life, don’t give up. The minute you hear a “should or shouldn’t” from someone or from yourself, take a minute to make a U-Turn and look inward. Keep on your Quest! Happy Monday
It’s Monday! Mindfulness starts often times with deciding what we are going to let in our lives. This week I’m going to be talking about all the “should’s” in our lives and how to combat them. What things are pulling on you this week?
I love this thought, I also really struggle with setting boundaries. I am working on being a “recovering people pleaser” but it is for sure a work in progress for me. Take a moment over the next few days and think about what the areas are in your life where some healthy boundaries would benefit you. Wednesday on the blog we are going to dive into this topic. Happy Monday!
Happy Mindful Monday! What can you just Let Be this week? Is it a person, a situation? Wednesday Wisdom is going to go into more depth on this mantra.
I AM statements can change so much of how we see the world. Today as my kiddos were leaving for the first day of school, I asked them what their I AM affirmations were for the day. My daughter said, “I AM Fierce.” How is she going to go through the day with it’s normal fears and nervousness if she believes she is fierce? My son, who started Middle School said, “I AM Calm.” I know he was not feeling calm this morning, but if all day, in every situation he reminded himself to be calm what will that help him figure out? My oldest son said, "I AM Aware.” What will he be able to do today by being focused on being aware, of his surroundings, aware of others, aware of his role in his own responsibility? So think of what I AM statement would best serve you, then try it on this week, or even try it on for the month of August. Mine is, “I AM creative.” Let me know what you come up with.
We resist our emotions because they don’t feel good, and often because we have been told they are wrong. Practicing the process of nurturing is so crucial to moving forward. Try offering compassion and nurturing your inner self. Find what compassion looks like for you. Then see how you feel. If you are coming from a place of love, what can you do? If you can offer nurturing can you move forward? Let me know how it goes.
Investigating why we are feeling the way we are feeling is a huge step in the process of moving forward. When you begin to figure out why you are feeling a certain way, other emotions will most likely surface. If you are frustrated with someone you love, and something comes up that you think you “shouldn’t” feel, then you will most like bring up a lot of shame or guilt. The trick with this is to go in and investigate with curiosity and compassion. What is the story I am telling myself? Why am I thinking this? This is just information gathering. We don’t have to do anything with that information. We are just figuring out the puzzle of why we feel a certain way. Whatever comes up is just good information. If you are practicing R.A.I.N right now, add this to your practice.
Allowing emotions to be present is some of the most challenging work you will accomplish. From a young age we are given information on the right and wrong way to feel. If we have been told a particular emotion is bad, then when we feel that emotion it is easy to judge it and that brings about more emotions like shame, guilt, and possibly anger at ourselves. When something happens our brain registers the event and then tries to figure out which box it should go into, Good/Safe or Bad/Harmful. It is the instant reaction to something based on whatever past information it currently has to work with. Then our brain releases chemical’s that are meant to help us react to that situation. Those chemicals generate emotions or feelings inside of us. Then sometimes we react to that emotion without even thinking what we should do, or if that is how we want to act. When we feel something deeply or get hooked by an emotion, if we can train ourselves to identify what we are feeling and then take a few deep breathes and just allow that emotion to be present without judgement you will find that many times the emotion lessens in intensity. The beauty in this, is that allowing it doesn’t mean you act on it. This week after you have recognized what you are feeling, take a few deep breathes and just allow the emotion, whatever it is to be present. On Wednesday Wisdom we will go into more information on how to do this and some techniques to use.
This month on Explore - You- Thrive we are going to dive into our emotions and the power they have in our lives. When you get hooked by an emotion, and it isn’t serving you what do you do? Years ago I learned the R.A.I.N method and it literally changed my life. It is one of the first things I teach in my coaching. Each Monday during July check back in and get the next step in the process. Tara Brach is the creator of this method and it is brilliant. I challenge you this week to just check in with yourself for moment. RECOGNIZE what you are feeling. Just take a little role call. Frustrated ✔️Irritated✔️Anxious✔️ Defeated ✔️ or Joyful✔️ Appreciative✔️Silly✔️Excited✔️. Where do you feel these things in your body? Take a few seconds to check in and just get clear. Then check back in and we will learn more about processing our emotions together. It is going to be awesome!
What does stress feel like and look like in your body? Our brains have an amazing alert system to help keep us safe and protected. Learning to tap into your own alert system can help provide emotional and physical well-being. The alarm system is just an alert, and then we have to give ourselves permission to react. That is where checking in can be useful. Take some time this week to identify what stress looks and feels like to you. Then when you start to feel stress, close your eyes, breathe in and out for eight counts. Eight seconds of checking it to determine if whatever has caused the stress is something that is alignment with your values and truth. If it isn’t give your self permission to say no, or move on.
If you have ever wanted to try meditation, but it felt too intimidating. Try this easy mediation where you are just focusing on your breath in and out.
We are a plugged- in society and our brains are always in fast forward. What are the things you do to allow your brain, your heart and your body some down time? Take a few minutes this week to come up with some ideas to help you unplug and recharge. Try implementing one item this week, even if it is only for a few minutes.
It is Mighty Mind Monday… if you are looking for a quick way to get your heart and brain into a good place or just need to adjust your emotions, try using your sense of smell. Scent has the ability to trigger thoughts and even memories. The smell of fresh citrus on the tree reminds me of sweet grapefruit from my Aunt’s house in Arizona. The smell of pine transports me to a place of both adventure and peace from my summers spent in Yellowstone National Park. What is the scent that will transport you? Find a candle or lotion, something that can help you find powerful and positive memories. Those thoughts and memories can help generate the emotions you remember from the past.
What is your scent and memory?
Mindfulness is the power of being consciously aware of what we are thinking in each moment. Eckert Tolle says. “ To stay present in everyday life, it helps to be rooted within yourself; otherwise the mind, which has incredible momentum, will drag you along like a wild river.”
Schedule a time today to be mindful. Set an alarm or reminder, and then take one minute to breathe in and out. Your mind will wander, that is okay. Let it. But try to come back to your breathe. Listen to the sounds around you, close your eyes or just keep them focused on a point somewhere around you. At the end of your mindful minute think about what you observed.