This footage was filmed on a cruise around the beautiful South Pacific. Next focus of week's mindfulness meditation will be on Bullying.
Today I would like to gift you with one of the visual meditations from my Beginners Meditation Course.
This footage was filmed on a cruise around the beautiful South Pacific. Next focus of week's mindfulness meditation will be on Bullying.
Anger is seldom our friend. It is often a wasted emotion. Yes there are times when it is good to release your anger but it just isn't appropriate for certain situations such as at work or in the middle of a difficult conversation.
Often anger can get us into trouble and so this week (the first in a series) I will be gifting you a free mindfulness meditation to calm anger-filled times.
This guided meditation is just over 6 1/2 minutes long. You can download it onto your device and listen to it whenever you feel yourself becoming angry and after a while you can use the techniques even without listening to the meditation over and over.
I hope you enjoy it and hears to curbing and calming our anger-filled moments...
Tips for controlling anger:
Image CC Rob Van Hilten
Reigning in your mind can be like trying to stop a pack of wolves from devouring a juicy steak.
Our mind can be tricky and we often have no way to control it. We don’t have, or were not equipped with, the tools to reign in our often-faulty thinking.
Many of us get up and get on with our day before we’ve even become present to the day, the light coming in through the chink in the curtain, the feel of the bed soft and warm beneath our body. We rush to do this thing then that thing and oh there is that other thing later too and away our mind goes into a frenzy of thoughts.
What if like a conductor conducts their orchestra, we could conduct our minds? What if we could make it dance to the symphony of life? What if we could pull back on our pack of hungry wolves? Because like it or not, we all do it. We all feed off our thoughts even when they serve to have us crying into our coffee each morning and die inside a little bit more every single day.
We let them rule and rule they do. The thought becomes another thought and then that thought over time becomes a belief. We then begin to act on these beliefs without realising that it was once just a bunch of thoughts.
That can get us into a lot of trouble…
Mindfulness is such a simple yet effective tool to conduct your mind. It doesn’t have to take long to get into a practice and before long it is something you will do quite naturally.
Over the next few months I will be bringing you some simple mindfulness meditations on this blog, which you can download onto your smartphone or computer.
They will allow you to tune into your mind so you can begin bringing in the beautiful music to your life and keeping the wolves at bay.
The first will be next Monday and it will focus on mindfulness for Anger.
Anger is not a helpful emotion when we wish to be less stressed. It has its place but in everyday situations (particularly at work) it can be damaging to yourself and those around you.
Stop by next week to download your meditation.
There is something beautiful about learning. When we feel excited to learn and we get to a place we never thought we would arrive at.
It's been like that for me lately.
I have been learning French since February 2013. There were many reasons I wanted to learn French and like a good girl and coach, I wrote them all down.
However, I found that over the months of learning my excitement waned somewhat. Then it dissipated. I found that the hours I used to spend doing French were replaced with a few minutes playing on my French App on the iPhone.
Has this ever happened to you? Have you started to do something only to find your attention and excitement wavering?
I had a talk with my niece on the phone. Funnily enough, she has been learning French in her first year of high school and she has been finding it difficult. She is good at writing and reading but not so great at speaking it. Actually exactly like moi.
So she was telling me that she just didn't see the point. I knew, because I had been talking with her mother on the phone, that Cerys didn't see the point so I was prepared. She said she never intended on living in France so why would she ever need to speak the language.
I told her it was because she didn't have a why! There was no connection to French in her mind. It we aren't connected with a why then our minds ask: why bother?
I asked her what she saw herself doing for a career or a role when she was older and without hesitation she said she wanted to be a beauty therapist, she said about doing people's make-up.
I told her that Paris France is the centre of the Fashion World. I told her that if she was top of her game, chances are she would be there at some point doing Fashion Week- gotta dream big right?
I said that knowing French wouldn't just be good, it would be amazing!! I told her that learning a language at her age is one of the best things she could do for her brain. I could see her getting more interested already.
We talked some more and I gave her tips of how she could connect with her WHY.
I had done it myself only a few weeks ago. I was actually afraid of connecting with my French teacher after a couple of months absence (she was away travelling). I felt like my French had really slipped and I was forgetting the words I once knew so well, the verbs were going.
I connected back with my WHY. I actually hadn't looked at the notes i had made so long ago. I added new items to it, one that included a month long trip to France next year was a real seller!!I have been delighting myself with my new knowledge and have made daily goals towards learning French. I can now make sentences up in my mind...ah the power of the verbs and pronouns and it feels fantastique!!
So, if you find that you have lost your enthusiasm for something you thought you wanted, perhaps your just not that into it anymore or perhaps you have lost the connection.
FIND YOUR WHY TODAY...
Avoir une bonne journée,
How often have you been hurt?
Once, twice, half a dozen times?
I'm talking hurt big. I'm talking hurt like you felt your heart was going to be pulled from your chest or blasted into a million minuscule pieces.
Take a moment to think about this. Like go on, indulge me.
What happened? Did you see it coming? Did you play a part in the hurt? Did you swear never to do something in the future as a result of something in the present?
Chances are, whatever it was, however many times it has happened, it didn't feel great right?
Okay now let's talk about the little hurts. How many times have you been hurt a little?
Several times, a dozen or maybe even multiple?
I'm taking hurt small. I'm talking hurt like you felt disappointed, like you got down because of something that happened. You maybe felt uneasy, anxious, let down. Your body felt slumpy or heavy.
Take a moment to think about this. Please play along with me.
What happened? Did you see it coming? Did you play a part in the hurt? Did you understand that sometimes it's okay to hurt like this?
Chances are, whatever it was, however many times it happened, it didn't feel great right?
What if you got minusculely (I don't reckon that's even a word but let's play) hurt every single day? What if you hurt yourself day in day out, all day long?
That sounds stupid right? Why would you do that? I hear you say. Yet, we do, we actively hurt ourselves on a daily basis.
When we say yes when we mean no
When we pick at a wound (not physically but mentally)
When we compare ourselves to the people/world around us (Facebook, twitter, instagram)
When we pick a fight because we are used to it
When we say idiotic things to ourselves like; i'm not good/slim/healthy/smart enough (take your pick)
When we berate ourselves
When we think mean things about ourselves
When we act out our dissatisfaction with this compared life on the people around us
When we go in daily to jobs we hate
When we stay with a partner who is abusive and/or controlling
When we don't follow the rules we set for ourselves
When we don't stay on track with a goal that may well be out of date
When we don't look after ourselves as well as we could
When we stay small
Quite a few months ago I came to the realisation that I was hurting myself on quite a number of occasions daily. It was a variety of the above but mainly the whole Facebook comparison thing. I have talked about it before but I have been hearing from friends and clients recently that they still compare their worst day with others' fake (or potentially real) best life on the internet. I decided that what I didn't know wouldn't...couldn't then hurt me.
If you, like me, are sick to the back teeth (ha, haven't heard that one for ages) of being hurt then please take a note of how many times you actually do this to yourself daily and DO SOMETHING ABOUT IT!!
That is all.
Love you, now go be awesome all by yourself and think about this post.
Happy New Year to you,
I have been reading heaps lately from blogs I follow, magazines and websites about setting New Year Resolutions. I’m a bit over reading how this year will herald something new and exciting. Don’t get me wrong, I think setting goals for yourself and following through on dreams is crucial for living a life on purpose. Exciting too in many many ways but why do we set them to start on the 1st of January every year? It begs the question, why aren’t we living the way we want all the time, all year? Why do we need to create Resolutions when we could be living Authentically all year round?
The way forward is whatever you say it is.
This could be the year that you decide to live life on your terms and instead of make resolutions, reveal to yourself ways in which you can live life. I recently read a post called 14 Fucks I refuse to give in 2014. It was fresh and interesting and the girl who wrote it was not afraid to live life her way, authentically.
Most typical posts I have been seeing.
I plan to lose weight.
Doesn’t everyone or at least many people you know set this one?
That often goes along with eat better and go to the gym. Gym memberships soar in January more than any other month. It’s no secret that the industry promote free monthly trials and incentives like it to get your business through their doors.
You almost feel obligated to put this on your list of resolutions.
But have you ever thought why you do this?
What if you feel you should but you are a person who loathes the gym?
What if the sight of a salad sends you into a fit of depression?
You’ll aim to go to the gym and eat salad only to end up disappointing yourself when you have your first bite of cake or pint of beer.
So, instead of setting a goal around what you feel you SHOULD do, how about you set a goal on what you actually want to do? What resonates with you? Long walks in nature, wi fit (hey you’ll still get exercise). How about changing one bad eating habit instead of trying out a whole new way of eating? That might work better for you.
You see what I’m saying here though. It’s entirely up to you. Hell, you might realise that you’ve been aiming to lose weight for someone else rather than yourself and end up deciding that you love your body just the way it is thank you very much!
When we make this resolution, it often goes hand in hand with our wellbeing and yes, obviously as an ex-nurse I would say they were good resolutions to have yet the very word quitting immediately brings a response by the body of pure tension. Quitting something seems hard, quitting something seems like deprivation and nobody likes being deprived of something, especially if they enjoy it. It will fail big time because as soon as we feel deprived we often crave something more than ever. Unless we do the work required of ourselves to find an inner strength so that we know we absolutely (if we’re being truthful and authentic) want to give something up.
Again smoking may be something you enjoy and you find real pleasure in it. Drinking may be something you do only socially or you might choose to keep it to a minimum during the week.
Take your own path. Create your own reality by living authentically, living your truth. Grounding yourself in the present.
Whatever you decide, do it on your own terms. Make your own rules....or not…
So in last week's post we talked about introducing a simple few minutes a morning meditation to begin your day on the right foot.
This week I want to talk to you about what happens once we are out of bed, out of the shower and thinking about breakfast. Maybe your rush and grab something on the go or maybe you skip this important meal daily.
I know I bang on about smoothies a lot but they really are like having a milkshake for brekkie because you can make them so super tasty (yes, even if they include kale or spinach)!!
Kale is a great food to start including in your diet and I never used to buy it because it went off so damn quick but Lesh Karan over at http://www.themindfulfoodie.com/ (she also has some amazing recipes) told me exactly what to do.
Here is a short video for you so you can see how to keep any greens you have such as lettuce, spinach or our beloved kale fresh for about a week in the fridge.
So now you can pop over to my Instagram account where I regularly post nice healthy smoothie recipes that taste like milkshakes, so if you have fussy kids this is a great way to get some vital nutrients into their little bods! Also give Lesh's site a visit, you'll love the recipes I am sure!
It's one thing to get up and go but it's another to get up and go mindfully. Give yourself the gift of time by taking your time.
If we begin to start our day right then it can make a huge difference to the way the rest of our days goes.
So you've meditated, woken up mindfully, set your intention for the day and had a nutritious breakfast and next week we'll talk about growing yourself with love during the Christmas holidays.
I want you to live the best life you can and I'm here to answer any coaching/meditation questions you have.
Next week I'll also delve into your day and I'll talk about the most common concerns for my clients and how you can navigate through your day with ease and calm instead of rush and fatigue (even if you feel you don't have time to).
Welcome to the second part of Grow Yourself WIth Love. I do hope you tried some of the ideas from last week's post and that perhaps you are scheduling your week a little better, perhaps you have even tried out one of the smoothie recipes.
So a lot of people tell me they don't have time in their day to do the things they know would help them to feel a little better. I get it, really I do. Yet today, I am going to tell you again that adding just a few minutes of meditation and mindfulness into your day can actually create more time for you. You will go about things more efficiently than before when you approach things with a different attitude and meditation can definitely switch on a different mindset.
I like to begin my day with meditation. Even if I can fit in a few minutes, I already start my day thinking more clearly and calmly.
I have created a free meditation for you to download today. There is nice soothing birdsong playing in the background to this meditation and it lasts for just 1 minute 55 seconds. I am certain that you can listen to that before popping out of bed in the morning.
Aim to try it most mornings this week. It will gently wake you, begin your day by loving your new morning ritual and please let me know if you would like more like this.
Grow yourself with love, join me in changing our lives piece by tiny piece.
Give your mind the right kind of fuel before rising from bed with this very short simple meditation
Welcome to part one of grow yourself with love.
What do I mean by that? The question I am certain you are asking.
We can choose to nourish ourselves and heap kindness onto ourselves every single day or we can choose to run around like a headless chicken (I have never liked that saying and I don't know why I chose it....I'm going to think of another- I'll keep you posted).
When we choose to be unprepared (yes. it's a choice) we tend to think rather erratically, rather hurriedly, quick fixes, shortcuts, ways around something that ultimately requires more from us.
I know we're not super heros and I know that we often beat ourselves up for not getting it all perfect all of the time but I'm not talking about doing everything perfectly. I'm talking about sitting back and really connecting with what you are doing with your days and how it will affect you and those around you.
When you come from a slightly more prepared space, planning, organising, taking your time (even if it's an extra few moments in bed, bath or shower...hell even beyond). You tend to be a bit slower, a bit calmer, a bit more relaxed when you choose to grow yourself with love.
I was the worst person for comparing myself, I'm better now than I ever used to be. Now I actually choose to compare myself only to an older version of myself (like how was I this week compared to last week, last month, last year). I grow myself, and by that I mean my mind, body and soul...spirit, whatever you wish to call it...I choose to grow it, cultivate it with only love.
When I love myself (and I'm not talking about me thinking I'm better than anyone or any ego-ic sense of the word). I am talking about loving what it and aiming to make it even better for myself and my life.
I'm talking nourishment of myself. Approaching life in a wholly-listic way.
It has been a fair battle I have waged for many ayears.
I always loved the gym but not the fact I had to think about what I was putting in or on my body.
I always loved meditating but didn't do it nearly as much as I wanted to or thought I should...
I always loved my food, maybe not just the right ones.
I always always failed to plan.
So I sat back one day and got to a point where I was happy with myself on many counts but also felt like I was not being true to myself in other ways.
So this series of upcoming weekly posts will be all about how you can grow yourself with love.
I will give you simple tips I have gleaned from my own research and own testing out and learning along the way. I hope you'll join me in this series and try out even some of the ideas I share.
- Plan what you will eat for breakfast tomorrow and maybe the rest of the week. Then do any prep or setting up of the kitchen table (if you have kids who eat with you then eating together is great for family interaction/relationships
- Make one healthy Smoothie or Juice this week. I aim to make a new one each week to add to my growing list of healthy snacks/breakfasts. See here for an idea or two.
Let's journey together to a new way of looking at your life. Not one of comparison or envy of others but one that is healthy in mind, body and soul.
Running around like a wig without a head....??
Running around like a flasher without a coat???
Flapping around like a fish out of water??? Hmmm, I'll keep thinking...
I haven't been posting much lately because I have had a break and also am very very close to finishing the first draft of my novel. Yes I have finally realised a long held dream of finishing writing a book.
Now I have to put it into order, allow the first drafts to be read and then flesh it all out to enable me to send it to an editor.
It is a very exciting time and yet I find myself at the stage that we all find ourselves in at some point or another. Asking all the nitty gritty inner critic questions to myself like...
Who will read this?
Will people want to read it?
Is it actually any good anyway?
What if people who read the first draft think it sucks big time and I shouldn't bother?
Who's gonna publish it anyway?
Yada yada yada and on it goes...
Well I have learned over the years that that pesky inner critic is simply a voice that is trying to keep me in check. It's the voice that will have us running scared from our long held dreams and from living a life on our terms.
I have learned that I can buy into it or I can be solely responsible for my own happiness in life and ignore it.
I am choosing to ignore it and here's why.
I recently pulled out a stack of my old journals and realised something that really rather shocked me!
For years and years two consistent things I wrote down are that some day I would love to have my own book on the shelf/kindle/whatever and that I want to speak another language fluently.
It got to the point that I got fed up with myself reading year after year how I would do this and yet had nothing to show for it.
I decided that this was the year I would pick up a language, pick up my pen (ok laptop but it didn't really work well in the sentence now did it?) and realise my two dreams.
The writing part was easy because I adore it and the French was a bit harder but so enjoyable.
WHY DID I WAIT SO LONG? WHY WHY WHY? I cried out!
I am sure you have something in your own life that you have always wanted to realise, bring to life or start doing but you have waited perhaps for the exact right moment. Or perhaps you thought you were getting too old or (insert excuse).
But guess what?
You're not too old
It's not too late
You can do anything you plan to do and make a goal around
You have everything you need to get started
You can start today
You can follow your dream
You can do it
Believe in yourself
Do something right now
Wait no more
It feels amazing and I am going to keep going with my dream of being published even if it takes me years and years. I just bought and downloaded onto my ipad Writers' & Artists' Yearbook 2014.
A valuable resource for learning all about getting your work out into the world.
I will learn all I can from various resources and I challenge you to do just one thing today to realise a long held dream.
Life is for living not waiting!
Newsletters are monthly every second Friday of the month.
On Monday's I will be posting a mindfulness video as my business is moving more in this direction.
I am still taking coaching clients, yet this may change in 2014 so if you have ever fancied having a coach to help realise your dreams now is the time to get in touch. I have many coaching packages available to choose from.