Lee’s Insights

This is written by my good friend Cheryl Lyon,  Cheryl is a certified professional life coach, meditation leader, and author of the “At Home Retreat Kit.”  Visit Cheryl at http://www.wingedlifecoaching.com and http://athomeretreatkit.com.

This time of year, I’m always a bit jealous of the school kids.

Not only have they had the luxury of a summer off, they now have
the opportunity for a “fresh start” - an opportunity to leave the
mistakes of last year behind and excel in a new way. New teachers,
new subjects, a new chance to reinvent themselves - to be someone
different than they were last year.

Maybe to be a better athlete or a better student, maybe just to get
along with people better.  New pencils and fresh pads of paper and
new school clothes symbolize and emphasize the sense of a new
beginning, a fresh start.

I’ve been in the same job for 20 years now, and while my job
responsiblities have grown with my knowledge and experience, and
while I (mostly) enjoy my work, I do miss that opportunity for a
fresh start.  So I’ve been thinking of ways that I CAN give myself
a fresh start.

Here are my “top 10″ ideas - I’d love to hear yours.

#10 - Clean out my “backpack.” Clear off my desk and start over -
throw out anything I no longer need and file the rest.  This
may take a few hours, but if I work at it 15 minutes a day or so,
I’ll have it done in a week or two.

#9 - Learn something new - something not directly related to what I
NEED to know. Learn just for the fun of it.

#8 - Take an art class - maybe start playing the piano again, or
start a new quilting project - or both. Maybe take an actual class,
maybe just set aside some time to work on my own.

#7 - Don’t skip gym - incorporate more physical activity into my
day to keep my body fit and support my mind and spirit.

#6 - Take breaks.  Kids get breaks between classes to clear their
heads before they move on to the next thing.  I am both more
efficient and more effective if I do the same.  Just a few moments
can make a big difference.

#5 - Plan on a semester basis.  Look at my schedule and obligations
for the rest of the year and see what I need to start working on
now so I don’t need to cram at the end of the term.

#4 - Take recess every day.  Get outside if possible, even if it’s
only for a 5 minute walk around the block.

#3 - Have a healthy “school lunch.”  Whether I “bring” or “buy,”
make an effort to include a balance of protein, carbs, and fruits
and vegetables.  And a glass of skim milk wouldn’t hurt either!

#2 - Relax and regroup “after school.” Take 10 minutes to relax
before racing off into my evening obligations.

And (drum roll, please), the #1 way I can live like a school kid -
PLAY.  Keep my sense of humor and enjoy the fun (and funny) little
moments that come my way. Take life seriously, but live it lightly.
Remember that God will take care of things - if I let Him.

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This blog and these posts are me just sharing what I learn as I learn it … I’m not an “expert”,  I’m a coach who’s on a spiritual path to wellness just like a lot of people.  I’m constantly reading, doing research, soul searching, learning from others and I feel called to share what I learn with my readers.

Feeling well was something that eluded me for years before I found out about my gluten allergy.  I just assumed how I felt was just how I was - some people feel well and happy and others don’t and I was one of the unlucky ones.  One day I set the intention (without knowing that’s what I was doing) to feel better, I was tired of being tired, depressed and sick all of the time, the crazy thing is that  just setting that intention set some amazing wheels in motion.  From that moment on my life was never the same!  I have since discovered that I can and do feel well most of the time, I discovered my passions for matters of  health and wellness, spirituality, coaching and healing.  The changes are too numerous to list here, but my point is that by just setting the intention to make life different, by taking personal RESPONSIBILITY for my well-being, I discovered joy and purpose.  It’s my prayer & intention that you are able to do the same thing - I’ve listed below a very short list of easy things you can do right now to set the wheels in your life in motion.

5 Things You Can Do Right Now to Feel Better Right Now!!

1.  Make a decision to feel better:  Set your intention right now.  How tired are you of being tired?  Take 5 minutes and write in your journal or on any piece of paper what your life would look like if you felt great.  Be descriptive, what would you do? Where would you go? Who would you be with? What would you wear? How happy would you feel?  When you put a goal or an intention on paper, the rate of success skyrockets.  When you put an intention or a goal on paper the Law of Attraction kicks into overdrive!  Now, watch for the opportunities to arrive.  Maybe a new doctor who understands your problem, maybe an article about your symptoms, maybe a new supplement … a new breakthrough.  Anything is possible.  Set the intention now!

2.  Practice Gratitude:  All I can say about this is just try it!  At the end of the day, write at least 5 things you are grateful for that day, they can be small things or big things, no matter how bad or tired you feel.  This will change your life - it changed mine!  This exercise gets you to notice all of the little things, all of the little blessings … you have to pay attention  because you’re going to need to remember them later!  Skeptical or just not in the mood?  Do it anyway -  try it for just for a week and see what happens.  When we don’t feel well we tend to focus on just that, we forget to notice just how blessed we really are.  When we feel gratitude our perspective begins to change and you will feel better  right away, I  promise!

3.  Cut out just one of these things  - starchy carbs, sugar, caffeine or alcohol:  This is a small step  - make it a bigger step with bigger rewards by choosing only one to ingest per day.  I know they’re good, but they are  poison to your system - your body is a healing machine, it can and will begin to heal itself with the proper nutrition going into it.  Starchy carbs, sugar, caffeine & alcohol make your body work too hard to counteract them which takes  precious energy away from it’s ability to heal.  Cut one or two out and not only will you feel better physically, but you’ll feel “healthier” mentally.  More on this in a future post.

4. Get enough clean filtered water every day:  Aim for 64 oz. per day, more if you exercise or  live in a dry climate.  Did you know that even mild dehydration can cause depression, fatigue, headaches, loss of alertness, insomnia, hunger pangs, dry scaly skin, constipation, joint discomfort and as I discovered, restless leg syndrome? Our bodies are made up of approximately 60% water, we need water to function.  With enough water our bodies can help prevent cancer and the risk of  chronic disease, maintain a healthy body weight, prevent urinary infections, fight constipation and the list goes on.  Drink enough so that you rarely feel thirsty and your urine runs clear or only slightly yellow.  Try it - you will feel better!

5.  Take time for stillness:  Call it what you want - meditation, prayer, introspection, quiet time … it doesn’t matter.  Do this all at once or in short moments, but aim for at least 30 minutes a day.  Tune out the left brain chatter (like you can tune out a child or the television),  don’t try to stop thinking just tune it out -  sit still, eyes closed and breath.  Focus on your breath or think about things your are grateful for or think of a beautiful place, flower or piece of art - maybe light a scented candle… whatever you have to do to keep your mind still,  just for a few moments.  Get in touch with the peace inside yourself - just sit and be still and you’ll find that peace IS in there.  The more time you take to tune into it the better you will feel.  This is something I am still working on, but when I take time for stillness, even if only for a few moments, the rewards are huge!   Do this and you will feel better!

These are only 5 easy-to-do-right-now steps you can take to begin to dip your toe into better health and wellness.  Stay tuned  - there are more to come!!

My coaching challenge:  Pick one of these or all 5 and try to incorporate them into your day - then come back and tell me how you feel!

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Wow! It’s already the 11th of January -time flies… the older I get the more meaningful that phrase becomes. Being the goal setter and planner that I am, I usually come bounding into the new year with Ultimate Scenarios and lists in hand -bring it on! This year is different… in fact, the reason I haven’t posted until today is because for the first time in many years I really wasn’t sure what the goals were going to be. I couldn’t wrap my brain around what it was I wanted to have accomplished by the end of this year, so I decided to just let it go and see what happened.

The phrase that kept (and keeps) popping into my head is “slow and easy”. I realize that I need to take 2008 on in a deliberate way but also in a slow and easy way - more time thinking and planning,  more time relaxing with family and friends, more time just being in the moment. Don’t get me wrong -I’ve got a lot to do, but I’m just not going to go at it full steam ahead like I usually do. So here’s some of what’s on my list:

• Finish my book
• Get this blog really going -I have so many ideas for it!
• Get a consistent meditation practice going -learn to just sit still!!!!
• Refinish the trunk (yep, on the list again this year!)
• Mastermind with others
• Go on a cruise with my son (my husband hates cruises)
• Go on a romantic vacation with my husband -just us!
• Take my coaching practice to the next level (that’s always on the list)

Let me wrap this up by saying that I know, and I mean I really, really know, that this is going to be a great year for me and a lot of other people. In fact, I believe that whoever lays down the groundwork for their own personal success this year, whatever that is, will reap the rewards one hundred fold -this is a year of prosperity. Watch and see!

If you need help wrapping your brain around your Ultimate Scenario for 2008 -you can’t quite figure out what you can commit to, contact me at coaching@leevangiezen.com - I’ll be happy to coach you through it!

To your health, wellness and personal success!

Happy New Year!

Lee

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I’m happy to share this video I stumbled upon on You Tube, directed by coreylarson -only 17 years old from what I gathered. Great job!

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I just had lunch today with my friend, Alan Eisenberg -we caught up on a number of issues and just generally reconnected. I was very excited to see we are both really focusing on moving forward in our individual areas of passion. Our lunch was an unexpected source of renewed energy. I recommend you make the time to have lunch with a good friend this week -it’s good for the soul!

Anyway, Alan has a great blog on the subject of bullying from an adult perspective. He is generous with his sharing of very personal first-hand experiences and is successfully building community awareness through his blog, by networking with others with the same mission as well as working on his documentary (contributions are welcome!). Read his story and about his efforts at: http://bullyinglte.wordpress.com/

My Coaching challenge: Have you overcome a challenge that you faced as a child -or as an adult? Think about starting a blog -others can always benefit from your experience and you’ll be amazed at the the healing you’ll experience when you really “know” that you aren’t the only one that went through it. Go to www.wordpress.com to start your blog today! Oh… and schedule lunch with a good friend today!

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Studies have shown that even 15 minutes a day of quiet meditation can have amazing benefits -decrease in anxiety and depression, increase in energy, increase in mental acuity, and the list goes on.

I recently decided to make having a consistent meditation practice top on my list of personal priorities and I can’t believe the resources that have suddenly presented themselves. Among my favorites is the book “Wherever You Go, There You Are - Mindfulness Meditation in Every Day Life” by Jon Kabat-Zinn. In his book, Kabat-Zinn explains the principles of Mindfulness in meditation in easy to understand language. In addition to explaining the basics, where to meditate, how to get ready, how to sit, etc., he gives some examples of wonderful simple self-guided meditations. One of my favorites is Mountain Meditation -this is a perfect meditation for people who feel pulled in many different directions, people who are impacted by other people’s moods and demands and anyone who is generally feeling stressed and out of control.

Picture a majestic mountain, any mountain that you can clearly visualize -the more detailed the visualization the better. The mountain is standing tall and strong, it has been there for thousands of years. All around the mountain the weather changes from beautiful sunny skies to hurricane force winds to snow and ice, but the mountain always stands firm -the activity just whirls around the mountain but does not affect it day to day. Now, sit quietly and focus on your breath going in and out -relax and breath… as the thoughts come in and out of your mind, picture yourself as the mountain -sit up tall and strong like a mountain, firmly grounded to the earth -let the thoughts and the stress and anxiety whirl around you without affecting you, the thoughts of people and situations that are pressuring you are just thoughts and you are a mountain, sitting strong. You are who you are, who you have always been, regardless of the “weather” happening around you. Sit with that feeling of power and majesty, breath in and out slowly and relax for as long as you feel comfortable doing so.

This meditation practiced for only a few minutes a day will do wonders for your self confidence and strength. You will begin to understand that the issues that come up are just part of life, they are normal, but you don’t have to let them affect you. You can remain calm, strong and tall -who you are can remain constant.

My coaching challenge: Get Jon Kabat-Zinn’s book. Read it and pick a meditation you think will work for you and practice it for just 5 minutes a day. I promise you will see results!

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There are those times and I know I’m not the only one, when we hit a dip in the confidence area -where suddenly (or does it slowly creep up on us?) we feel less smart, less prepared, less witty, less valuable to the world, and it’s in those times where our ability to achieve can come to a grinding halt.

What to do? Get a confidence boost! Just like happiness begets happiness and misery begets misery, confidence begets confidence. The key to getting it back is to start small -or start big, if you want, but just start somewhere! Research shows that any personal achievement, any little change for the better will begin to make us feel more confident -of course, the bigger the accomplishment, the bigger the stretch out of our comfort zone, the more confident we feel.

Here is a list of confidence boosters:

Start an exercise routine

Get a makeover

Try a new hairstyle

Go skydiving

Join toastmasters

Try a new hobby

Spend time with good friends

Write a list of all of your good qualities –no judgement from you!

Wear only clothes that make you feel great

Get a plan together to pay off debt

Take a class

Set a small goal and achieve it -do that every week

Make something

Get a spray on tan

Get a manicure

Take an online course in something you are interested in

Take a long walk

Start a blog (check out www.wordpress.com)

Make a dream book -a scrapbook of everything you are and want –cut pictures out of magazines

Sign up for a race or other challenging athletic event and train for it in a group

Refinish a piece of furniture

Cook a fabulous meal for a friend and serve it on your good china

Take a wine tasting course

Write a book

Help someone in need

Donate to a charity or participate in a charitable event

Say a prayer for someone else

Say a prayer for yourself

Read a book about something interesting and share what you’ve learned on the internet

Write a letter to the editor of your local paper about something you care about

Learn to meditate

Take a yoga class or get a DVD and try it at home

Start to eliminate negativity from your life -thoughts and people!

My coaching challenge:

Pick three things you will do (or come up with 3 on your own) –write them here along with the dates you will do them, you will be amazed at how much better you will feel!

1. ________________________________________ date: _________

2. ________________________________________ date: _________

3. ________________________________________ date: _________

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I was in a class yesterday and the leader asked us to write a list of everything that is perfect in our lives. After a little thought, and because I knew what she was looking for, I wrote:

“Everything in my life is perfect.”

Yeah right! There are lots of things that aren’t perfect. I wish I had more free time to read, cook, spend time with my family. I wish my house was always clean and “zen-looking”. I wish I had a garage and a lot more storage space. I wish my 13 year-old son would just do it because “I said so!”, and there are probably a lot of other things about my life and myself that quite frankly are just about as far from perfect as they could be, but I get what she was getting at.

My life is perfect -it is just as it should be. That is not to say that all is “good” - perfect is not perfectly-good, it is just perfectly-as-it-is. Perfect-as-it-is means that it’s OK, everything that’s going on right now is OK and it’s not going to destroy me. It doesn’t mean anything about me or my family or my life - it just is - and if there is anything I want to change, then fine, I can go about figuring out how to do that - coming from a position of trust, trust that the Universe is good and in order, and not from a position of doubt and fear -or anger.

I choose to look at all of the things I decide to change or work on as the “antagonists” and they have value in my life -everything negative in my life adds value.  Who and what are the antagonists? My negative thoughts, my bad habits, that coworker who is just driving me crazy, the red light that just won’t change, the thousand things around my house that I am just tolerating (light bulbs in need of changing, disorganized pantry, etc.) -all are antagonists, and if everything really is perfect, and all really is as it should be, then they must be here to teach me something - and how I choose to handle them will either make me a better person and a better coach (or mom or wife…) or will sink me into frustration and fatigue. It’s literally my choice.

My coaching challenge: What is the thing or person in your life that is bothering you the most right now? Make the conscious choice to believe that that thing or person is in your life to teach you something and to make you a better person. What are the ways that this situation can help you grow, what are some ways you can handle this differently than you have been -how can your experience with this help others? If you feel inclined to share -please post a reply, we can all learn from your experience!

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It seems like I hear more and more often from my coaching clients that they do not have enough hours in a day to accomplish what needs to done.

Here is what they say:

They are being pulled into meetings at the last minute and have to cancel agenda items to accommodate. They are stretched by the needs of family and friends. The wonderful new technologies make them so accessible to the needs of others they barely have time to breath. The phone rings during lunch, so they can’t remember with whom they had lunch, never mind what they ate. E-mail systems beep to tell them of a new message breaking their concentration required to complete that important report. Their open door policy allows free access to them by their colleagues and subordinates, but little space in which to accomplish the real work at hand. The result is a frazzled, short tempered, scattered, unhappy, minimally productive, minimally appreciated, person that works long hours and is rewarded with little sleep, no real nourishment of body and spirit and a “to do” list a mile long.

Does any of this sound like you? If it does, read on, because I have news for you. It doesn’t have to!

Too often we stay on the “gerbil wheel” of life feeling incapable of making the choice to take the first step off only to be eventually thrown off by an illness or major crisis.

Remember this? “If the oxygen masks should fall, indicating a change in cabin pressure, put on your own mask first, BEFORE helping your children or others in need.” Translate: If your life should get so full that you are losing control of even the most simple of tasks - take care of yourself first so that you will have the ability and energy required to support the ones you love and accomplish the tasks that are required of you.

So what can you do to soften that first step off the “gerbil wheel” of life?

First: Realize you are in control. Yes you are!! You can and do have control, but you have to choose to exercise it. Remember, not choosing is also a choice.

Second: Assess the situation. Begin to look at all the areas of your life that are out of control or on the verge of being out of control and make a list. Need help? Get a friend or coach to sit down and do it with you. Often I find that this is all that needs to be done to get a person back on track.

Third: Organize, eliminate or delegate. Look at each thing, can it be organized better so it won’t creep up on you at the last minute? Can you eliminate it altogether -how important is it? Can someone else do it or part of it?

Here are some suggestions:
1. Close your door for two hours each day and don’t answer the phone - give 100% to that important project.

2. Forward your calls or put a message on your voicemail that you will be unreachable for an hour and a half and have a relaxed lunch with a business associate or friend. Enjoy yourself, it’s OK, no one will die!

3. Disable e-mail alerts on your computer and schedule 2 to 3 periods of time per day to read and respond to your e-mail. Create an auto-response letting people know that you have received their e-mail and when they can expect a response.

4. Set a boundary at home with your family or at work with staff and colleagues that at certain times you are off limits. They are not to disturb you for any reason, unless it is an emergency. Clearly define what you consider an emergency! Kids (and some coworkers) love responsibility - recruit them to remind you that it is off-limits time and to run interference should anyone try to interrupt.

5. Double dip. Only say yes to volunteer opportunities that you can do with your spouse or children -this will accomplish both “doing your part” and spending good quality time with your family.

6. Another double dip - instead of having lunch with a friend, meet her for a walk or a work out at the gym. It will feel great to cross two things off your list!

7. Always plan your day ahead of time. Set the intention for what you plan to accomplish that day and write down your goals.

These are just a few of many ideas that will help you focus on what is real and necessary and will begin the process of taking back your time. Remember to tell people what you are doing, the changes you are implementing may ruffle some feathers at first, but if you explain why, you will most likely enlist the support of those around you.

As you begin to take the time for clarity and focus, you will notice your energy levels begin to rise and your productivity increase. You will notice that you make decisions to create even more time - be sure to allocate some of that time for your well being. Take time for fun and relaxation.

I say there are 6 major areas in life, they are career, relationships, health and fitness, spirituality, leisure and finances -the key to control and happiness is to devote time to creating balance among them all.

Coaching Challenge: Find one area in your life to which you are willing to apply these principals and go for it!

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This is a must see… just saw it and had to share!

Carnegie Mellon Professor Randy Pausch, who is dying from pancreatic cancer, gave his last lecture at the university Sept. 18, 2007, before a packed McConomy Auditorium. In his moving talk, “Really Achieving Your Childhood Dreams,” Pausch talked about his lessons learned and gave advice to students on how to achieve their own career and personal goals.

Watch it here:

http://video.google.com/videoplay?docid=362421849901825950&pr=goog-sl

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