Archive for the ‘Mini Retreats’ Category

I hope this SPARK finds you well and enjoying the emerging spring!

It has been a long and rough winter for me. My relationship with John ended. I moved into a place that did not work out for me; it was my worst experience as a tenant. I had a really bad cold that lasted over a month and weakened me so much that I had to ask my friends for help with getting groceries. For the first time since I began writing my newsletter SPARK, I took a break from it.

Fortunately I found a good new home just minutes away from the ocean and moved here a few weeks ago. Recently I have been waking up with writing ideas every morning, so it seems that the time is right to write a SPARK for you.

Throughout this rough patch, I was so grateful for all my years of practicing relaxation and self-care. I gained an even greater appreciation of these practices. I reached out and received so much support through coaching, counseling, my qi-gong community, my choir community and my friends and family.

I feel so very blessed!

Throughout, I kept reminding myself of a story that I want to share with you today:

‘An ancient Chinese story tells of a farmer who owns a famous racehorse. One day, the horse ran away. His friends commiserated with him, but the farmer replied, “This isn’t necessarily a bad thing.” Soon, his horse returned and brought another fine-looking horse. His friends congratulated him, but the farmer observed, “This isn’t necessarily a good thing.” Later, the farmer’s son is thrown while trying to tame the new horse. He broke his leg, which left him lame. The farmer’s friends offered condolences, but he responded, “This isn’t necessarily a bad thing.” Sure enough, war broke out and the son’s lameness prevented him from being conscripted. Though many neighbors’ sons were killed in the fighting, the farmer’s son was spared. Sometimes it’s hard to tell what’s good and what’s bad.’

Think of difficult or “bad” situations that you have experienced in your own life and look for the “good” things that have come out of your “bad” experience. Take a moment to write these insights down.

Here are a couple of examples from my own life:

A very stressful work situation served as the catalyst for me to explore other career options, work with a life coach and find joy and fulfillment in my career as a life coach.

A car accident in my mid-20s dramatically changed the pace of my life. Debilitating injuries forced me into two years of physiotherapy and daily stretching routines. For the first time in my life, I couldn’t just bounce out of bed and into my day. It felt like I was falling behind in my life. In the midst of my frustration, I noticed a distinct change in myself. By taking quiet time for myself in the morning, I stayed more focused throughout the day. I noticed how helpful it was to relax and collect my thoughts first thing in the morning. It was the first of many steps towards making relaxation and self-care a priority in my life.

When we are right in the midst of a challenging time, we don’t yet know what good is going to arise from it. However, given our life experience we have reason to trust that eventually we will gain a greater understanding. In time we will realize that this hard times are blessings in disguise.

Here is to springtime and new beginnings!

Patricia Katz has put together an incredible wealth of evidence that self-care and wellness practices enhance productivity. So often we still get trapped in the old, unfounded beliefs that keep us running in the hamster wheel of non-stop activity.

Here is what Patricia found in a nutshell:

• Relaxation breaks reduce strain and increase stamina
• Naps enhance productivity
• Time away boosts effectiveness
• Moderate sleep and regular vacations extend life
• Wellness and renewal investments pay big dividends
• Sabbaticals build loyalty

For the details on Patricia’s research findings visit her website.

Knowing the facts is not enough. We need to act. The Mini-Retreat Solution offers over 80 simple ways to relax and boost your energy in the midst of your busy life.

Here are three things that you can do immediately that will help you relax and boost your productivity:

1. Breathe (take deep abdominal breaths throughout the day)

2. Smile (help create a positive, relaxed atmosphere within yourself and around you)

3. Say “Thank You” (an attitude of gratitude supports relaxation)

ENJOY!

Every now and again we all experience a really crappy day. One of those days where everything and everybody seem to have conspired against you and nothing goes right. Your car breaks down, your daughter has a temper tantrum, your spouse is upset, you forget your umbrella and get soaking wet in the rain and on and on it goes.

Every now and again you may even feel crappy for no apparent reason at all and that can be challenging. I have certainly experienced it and really questioned my feelings, because there were no external circumstances that could justify my unhappiness.

Right in the midst of one of these terrible days, you may wish to bury your head in the sand and reappear tomorrow; you worry though that tomorrow may be just as miserable.

Here is my tried and true remedy. This acknowledgement really works and it can even be fun:

1. The first step is to recognize “I am having a really crappy day, ta da!” Acknowledge the obvious: “I am feeling really crappy, I wish I could stick my head in the sand and be gone.”
2. Then get curious about crappy. Where do you feel it in your body? What is this sensation like? Is it tense, heavy, painful? What kind of pain? Is it dull or sharp?
3. Stay with the sensation and continue to be curious about it. As you stay with this sensation, does the sensation change? If so, in what way? Is it moving to a different part of your body? Is it becoming more or less intense? Is the quality of the sensation changing (e.g. from dull to sharp)? Simply notice what you are experiencing right now and stay with it.
4. If you are still feeling crappy, imagine giving yourself a hug, as if you were taking care of a crying child. Wrap your arms around you and embrace yourself in this state of unhappiness. Remember that no matter how unhappy you feel right now, that this too shall pass.
5. Then look at your day with fresh eyes, what is the next task ahead? Give this task your full attention.

You may have to repeat these five steps a few times throughout your day. Every time you do your day will feel a little less crappy, just like a heavy dark cloud lifting and drifting away with the wind.

With the holiday season fast approaching, I imagine you are thinking about, or soon will be, what to give to whom. In my recent blog article, I introduced another way of giving. I encourage you to give of this special gift generously.

In the spirit of giving, I would like to give a special gift to YOU. For every 2 copies of The Mini-Retreat Solution you order through my website between now and December 31, you will receive an extra copy. (note: this does not apply to orders through amazon)

I would be delighted to sign the books for you. Simply send me an e-mail letting me know who you would like to give the books to, and I will sign it for each of your loved ones.

In celebration of the joy of giving!

When we think of gifts, we usually associate them with tangible objects or a favour we do for someone else. There is another kind of gift; it is a precious gift indeed, the gift of self-care.

Every time you take good care of yourself, you are giving a gift to the people you love. Why is that so? Because taking good care of yourself, brings out your happiest self. Guess what – your happiness is the most precious gift you can give to your loved ones.

For some reason we tend to think that self-care is selfish, hence our hesitation to make it a priority. Who wants to be seen as selfish after all?  However, when you realize that taking care of yourself benefits everyone, especially the people closest to you, you may hesitate less. What would it be like to take a soothing bath for your spouse, go for a relaxing walk for your mother, or enjoy a nice cup of tea and a moment to contemplate all by yourself for your child? Give it a whirl!

Here is Your Challenge:

1. Take a pen and at least ten small pieces of paper. On each of the papers write down an activity that makes you feel happy, relaxed and energized. (for extra inspiration check out The Mini-Retreat Solution)
2. Fold all the pieces of paper and write the name of one of your loved ones on the outside of each of the folded pieces of paper.
3. Put all the folded papers in a little jar and put it on your bed-side table.
4. Each morning draw one of the papers and follow your own suggestions. E.g. “Today I will go for a nice walk, this is a gift for my partner John”.

Enjoy! And while you are at it, share your experience on my blog. Thank you!

Have you ever noticed how relaxed cats are?  Now you too can be purring like a cat in only minutes.

In the midst of our hurried lives, it’s a good idea to slow down and imitate a cat for a while. Pushing your feet into the floor, like cats do, creates a grounded feeling and helps you let go of the thoughts and worries in your mind.

Join us and learn one of the stress-reduction techniques featured in The Mini-Retreat Solution. Listen to the audio-clip of the Catwalk-Mini-Retreat and follow along.

Once you have learned how to relax like a cat, this Mini-Retreat is very portable. Use it to de-stress wherever you are: while sitting in a meeting, while waiting in line at the super-market, before giving a presentation and even while dealing with an unhappy person.

Purr!

Today is the fall equinox, the day of perfect balance of darkness and light. On this symbolically balanced day, I invite you to join me in taking any new step towards your healthy life balance. Think about one small step you could embrace today and then, most importantly take it.

I have committed to an evening Mini-Retreat that I will do everyday starting today until the spring equinox (March 20). This will help me keep energized throughout the darker time of the year, here in the northern hemisphere.

Please share on my blog what you are committed to do for yourself this fall.

Feeling overwhelmed seems to be a constant in most people’s lives today. Too much work, endless to-do lists, too many demands, too many bills to pay, too much!  This may lead to feeling helpless and unable to do anything.

When faced with the challenge of too much, we often think that we have to take big steps according to the magnitude of how overwhelmed we feel. It may seem counter-intuitive; however, small simple steps will make the biggest difference over time. This concept is also known as the domino effect.

Small steps that you can take right away to start a positive domino effect in your life: Read the rest of this entry »

Why is the image of Mona Lisa so famous? I believe it is because of her natural smile. We feel drawn to her, because she seems to be alive. The way Leonardo Da Vinci captured her smile speaks to his genius.

It is not the big clown grin that seems to draw us in, it is the subtle, content smile that makes us want to look at a person, because through that smile we can feel her/his aliveness and contentment.

So, why not smile a Mona Lisa smile yourself? Read the rest of this entry »

This Easter weekend I spent some time gardening. It was a beautiful sunny day and so warm that I was comfortable in my T-shirt, jeans and bare feet. What a treat! I was in the midst of pulling weeds when I discovered to my great surprise a few sugar peas that were barely two inches tall.

I had stuck the seeds into the ground about a month ago and after two weeks of regular checks I had given up on them, thinking that the seeds might have been too old. I looked at the little shoots with their tender leaves with pure joy. I thought to myself: “This is so much better than chocolate eggs”, which is a strong statement coming from a chocolate lover.

My curiosity was peaked and I went around the garden looking in all the other areas where I had buried sugar peas that day in early March. I found about a dozen more sugar pea shoots. This was better and felt more rewarding than any Easter egg hunt I have ever been on.

What surprise gifts are hiding in your garden of life? What seeds have you planted months or years ago and maybe forgotten about? Take a wander, do some weeding and you might be positively surprised to find the most beautiful treasures right where you are.

Enjoy!