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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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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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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