By creating an intention, we plant a seed for how we want things to go whether it is a conversation, a relationship, a new year or a vacation. It helps point us in the direction of who we want or need to be in order to create that intention.
If we are going to be having a difficult conversation or event, creating an intention can help alleviate anxiety and set a positive tone for the interaction.
Here are a few easy steps to creating an intention:
1. Begin by answering the question, “What am I looking to come away with at the end?” Write your answers down and be specific.
For example: Janet has an important meeting coming up with her boss, who has not always been a fan of hers. What she wrote was, “I want to come out of the meeting having her understand my position and knowing that I want the best for her, the company and myself.”
2. Now ask yourself, “If I was successful at that, what would that provide?” Write down a list of words that come to mind.
Janet imagined being successful in her conversation with her boss and asked herself, “What would that provide?” Her list looked like this: understanding, harmony, cooperation, partnership, unity, discovery, trust, abundance, peace.
3. Look at your list of words and see which one or two resonate with you. Don’t worry if you think no one else will understand. Choose the one that feels right to you. If none of them feels right, then go back and begin again, making sure you have answered each question honestly.
In this example, Janet chose “unity” and “abundance” for her intention in the conversation with her boss. Because she planted this seed of intention (unity and abundance), she was able to let go of the negative thoughts and anxiety and felt more confident as she walked into the meeting.
Now it’s your turn. Where would you like to create an intention? Don’t worry about getting it perfect or right. It is yours and it can’t be wrong. If you get stuck, put it down and pick it up again later.
Once you have your intention, write it down and post it somewhere you can see it or carry it in your pocket. If you are creating the intention for an event, remind yourself of your intention before you go in. Then when you come out, check in, did you create the intention?
If you did, great! If you didn’t, ask yourself, what had it go the way that it did? Learn from it and try again.
Before you know it, you will be planting seeds of intention all the time and everywhere. Chances are you will sprout more purposeful actions and a life of possibilities.
*THIS RETREAT IS SOLD OUT! IF YOU DIDN’T MAKE IT TO THIS ONE, CHECK BACK FOR WHEN THE NEXT REGISTRATION OPENS UP.*
Join us on August 23rd, for this full-day retreat designed to help you learn how to live your best life! We will explore ways to shift our common belief that taking care of ourselves is selfish. We will uncover what is truly in the way of you making positive changes in your life.
Come and learn how to take good care of your greatest asset, you.
Located on 135-acres, the beautiful and serene Chapin Mill Retreat Center will thrill your senses and ignite your imagination.
During this day long retreat, you will:
- be led through exercises designed to uncover what’s keeping you from making lasting positive change
- discover who you really are and how to use this to create transformative change
- learn and practice yoga asana (movement) appropriate for everybody, and pranayama (intentional breath work) in order to manage stress and harness optimal energy
- explore stillness and deep relaxation to refresh and revitalize yourself
- uncover what foods are keeping you addicted and hijacking your weight loss efforts
- get tips on how improving your digestion can lead to weight loss and increased energy
- learn how to make smoothies and juices that taste great, are easy to make and can easily be incorporated into your daily routine
Imagine a safe and welcoming place where you can get your questions answered and learn simple, effective ways to create a body and life you will love! You will also be served a delicious and nutritious breakfast, lunch and filling snacks throughout the day. Enjoy superfood smoothies (demos and recipes just for you), delightful salads, yummy detox juices, homemade almond cherry bliss protein bars and other great snacks to keep you fueled all day.
Our Retreat facilitators are:
Linda Heeler, Professional Certified Coach, Meet Linda
Christine Porter, Certified Health + Wellness Coach, Meet Christine
Mary Aman, Master Yoga Instructor, Meet Mary
These women will bring their talents and expertise to guide you as you begin your journey toward positive change in your life.
Cost for this day long retreat is $247
Registration closes on August 18th.
To register, go to PeaceAndPear.com
Have you ever thought about your relationship to money? I say relationship because we all have a story about money.
I grew up thinking we were poor. There never seemed to be enough money for what I wanted.
Now mind you, I never went without food, decent clothing, anything really. But as a kid, I wanted certain things, as all kids do.
There never seemed to be enough when I wanted things like candy or a toy. I didn’t get an allowance so I would ask my parents for money when I wanted something. The answer was sometimes yes, but most of the time, no. Sounds normal, right?
But as a kid, I made up the story that I couldn’t have those things because we were poor. And my mind took it one step further down the victim trail to, “I can’t have what I want but my brothers always get what they want.”
What my mind failed to realize is that my brothers are 5 and 6 years older than me. They worked on a local farm or at the 5 & 10 store and earned their own money so they could buy what they wanted.
But my mind was determined to hold onto this scarcity mentality.
Fast forward to adulthood. I perpetuated this story by putting all of my families needs above my own. The kids needed new school clothes, ok. My husband wanted to go on his annual fishing trip, of course.
But when I even had the thought of spending any money on myself, my mind immediately went to, “No! You can’t have what you want! Remember, there isn’t enough for you!”
So I became resentful.
When I had enough of my resentment, I would just go and buy what I wanted. Then, guilt set in.
I felt so much guilt from spending anything on myself, I would sometimes not tell my husband what I bought. I thought he certainly wouldn’t understand spending $40 on a tube of face cream.
That left me feeling dishonest and like I was stealing from my family.
I knew I needed to break this pattern of behavior before I could really welcome any amount of abundance into my life.
My best friend, a former financial broker, suggested that in order to break through this, I simply needed some mad money. A certain amount of money each week, I could call my own.
My mad money was mine to do with what I wanted. I could burn it, give it away, buy a bunch of little things or save it for something bigger.
This made so much sense to me and immediately lifted a weight off my shoulders. I know this sounds crazy but this “allowance,” so to speak, opened up possibilities for me to not only get what I wanted but to give up the destructive pattern of guilt and resentment.
By releasing the emotional tie it had on me, I no longer let money control my life.
Now I’m rewriting my money story from a perspective of abundance and having all of my needs met. Even if it’s candy!
What is your “money mindset?” What would you like your relationship to money to be? What is something you can do today to begin a shift toward your new “money mindset?”
How many times have you said, I’ll take care of myself after I make sure everyone else is taken care of? Sounds familiar, right?
Problem is, there usually isn’t anything left and we end up worn out and stressed out.
If you’ve done any flying, you know that the flight attendants tell those who are traveling with children, that in case of loss of pressure, oxygen masks will fall from the ceiling. We are instructed to put on our oxygen mask first, then help the children (and others) with theirs.
They know that we will likely run out of oxygen before we can help too many if we don’t take care of ourselves first.
It is selfish NOT to put on our mask first. We aren’t any good to anyone if we are lying passed out on the floor.
This brings up a point I hear a lot from women. They feel “selfish” if they spend any time or money on themselves.
The word selfish means “lacking consideration for others; concerned chiefly with one’s own personal profit or pleasure.”
I assert that it is selfish for us to NOT take care of ourselves.
But what does being selfish look like? We have to trust that we will not go off the rails, say the heck with everyone else and end up “lacking consideration for others.”
I am not saying that you should put ALL of your needs in front of others. I am saying that there needs to be a mix.
For example, I knew a woman who could not afford to hire a sitter so she could go for a run or out to lunch with friends. So she scheduled time for herself when her husband could watch the kids. She also found another woman who was in the same boat and they took turns watching each others kids so they could each have some time to themselves.
We need to take the stigma out of taking care of ourselves not only for us but for our daughters. If they see us harried and exhausted then they will likely follow in our footsteps or feel guilty if they decide to take care of themselves.
The message they are getting is that in order to be a good worker, mother or wife they must sacrifice themselves and their well being.
I don’t know about you but that scares me! I want my daughter to do and be better than me but the main thing is I want her to be happy, not exhausted!
If we all took a few minutes to be “selfish” each day, we could lower our stress and increase our health and well being.
Take a look at how you are feeling. Are you refreshed and engaged and looking forward to the day? Or are you exhausted and just getting by?
What needs aren’t being met? Do you need more sleep? To eat better food? More exercise? Time in nature or to read?
Commit right now to giving yourself something that you have not been allowing yourself and see how you show up afterward. I bet you are happier.
Imagine the impact that will have not only on you but on your relationships with our co-workers, families and friends. Don’t you deserve that?
Ready to take charge of your life? Join me for a retreat designed to help you learn how to live your best life! We will explore ways to shift our common belief that taking care of ourselves is selfish. We will uncover what is truly in the way of you making positive changes in your life.
Come and learn how to take good care of your greatest asset, you.
Enjoy this all-day retreat on August 23rd, 2015 at the beautiful and serene Chapin Mills Retreat Center. Located in Batavia, NY on 135-acres, this country retreat center will thrill your senses and ignite your imagination.
For more information and to register go to www.PeaceAndPear.com.
I hear people saying that in order to be happy, we just need to do positive affirmations and let go of negativity. I say the exact opposite.
In order to be happy, be sad. Let me explain.
The new movie Inside Out is geared towards children but I think it’s a movie everyone should see, adults included.
Without giving too much away, the movie focuses on a little girl named Reilly and how she deals with her emotions. There are characters that represent the emotions of joy, sadness, disgust, anger and fear.
In the beginning of the movie, each time Sadness tries to take over, Joy is there to push her away.
I did this for years.
I tried everything to make sadness go away because I thought something was wrong with me if I wasn’t happy all the time. I tried pushing it down, denying it, resisting it. I tried talking myself out of it by doing positive affirmations.
You’ve heard the saying “What we resist, persists?” That is exactly what happened.
Before I knew it, I wasn’t just sad, I was depressed.
There were times when I felt like a deep dark hole was opening up and swallowing me. All I wanted to do was check out of life and sleep.
Then, after a while, I would begin to feel better and come out of it. (Those who have that hole swallow them up and don’t come out, need to seek professional help)
When we resist feeling any emotion, it causes a reaction.
Shame and vulnerability researcher, Brené Brown, compiled data that showed we cannot numb one emotion without numbing all of our emotions.
Basically, by not allowing ourselves to feel and process our sadness, we are not able to experience true joy.
In our society, it often seems unacceptable to express sadness. We can feel we need to put on a happy face and act like we’ve got it all together.
When we do that, our sadness festers and ends up coming out in other ways. It can manifest itself as depression, illness or destructive behavior such as addiction.
Or we could have an outburst and explode when we have reached our limit.
However, by acknowledging and experiencing our emotions and talking to an empathetic person, we will find that sadness or any emotion leaves as fast as it came.
This is what happened to little Reilly. Once she allowed herself to talk to her parents about her sadness, it opened the door to true connection as well as letting Joy once again be a part of her life.
The real lesson here is that emotions are not right or wrong, good or bad. They just are. We all have them and all they simply want is to be expressed.
What about those positive affirmations? It is unhealthy and unrealistic to expect ourselves to be happy all the time. If we allow ourselves to feel our emotions, then we can use positive affirmations or gratitude to reconnect with hope and faith. That way we won’t end up wallowing in negativity.
What emotion are you currently not allowing yourself to experience? Who is your go-to person when you need empathy?
If you are open to it, practice allowing difficult feelings, share with an empathy buddy and see what happens. I bet you’ll be amazed at how much happier you will be when you allow your emotions to just be.
How many times have you let yourself be taken advantage of or sucked into someone else’s drama just because you didn’t want to come off as cold or worse, the “b” word?
This was the case with a client who was wondering how to deal with someone in their life who was being self-destructive. She stated that her friend was not only hurting themselves but those around them. Many of their family and friends had gotten so irritated or resentful with how her friend was behaving they stopped having contact with them.
My client didn’t want that to happen to her but she could feel the irritation and resentment beginning to creep in. She did not want to lose the friendship they had built over the years but she also knew she needed to honor herself.
There are two things we can do so that we don’t feel taken advantage of and get sucked into other people’s drama.
- Put a “hedge of protection” around you. In order to not take on the other person’s emotions or negativity, putting up this barrier protects us. But we also have to make it so that our love and compassion can pass through the hedge to them. This is not a physical barrier of any kind it is simply a mental awareness that if we are down in the muck and mire with them then we are no good to anyone.
- Surrender. This does not mean to give up. It means hand them over to their higher power. They are on their path and we are not responsible for the choices they make. Don’t try to change them. If someone is a danger to themselves or others, then by all means, contact the authorities, get them professional help. However, it is not your job to “fix” someone else’s life. You are there to love and support them if they want it but be sure they are driving their life, not you.
A few years ago, I had a friend who often wouldn’t show up when we had made plans. I loved her and I knew this was not her but this was her pattern. Connection was something she struggled with.
This pattern led other people in her life to get angry and stop contacting her. I could feel that beginning with me as well. I realized I could not change her so I knew I had to be the one to change.
I told her that I was not going to show up for any meeting with her unless she confirmed with me the day before. A few times we had a date planned and when I didn’t hear from her, I simply sent her a text telling her that I would not be there and that when she wanted to try again, just let me know.
Because of this, I was able to let go of my resentment and not feel taken advantage of. I chose to honor myself as well as my friend. We now have a great relationship and she lets me know when she can’t make our coffee dates.
What relationships have left you feeling resentful, taken advantage of or gotten sucked into the drama? Right now, how can you practice surrendering and putting up your hedge of protection with those people?
(Cousin Gini & me)
Last week I attended a memorial service for a distant relative. Gertrude was a cousin of my father’s. She and her husband had 6 children and one of them, Gini, was my age.
Growing up, I remember they would come to our house or we would go to their house occasionally. Because they lived an hour away, we didn’t see them often.
I decided I would take my mom to the memorial service so I could see my cousins, all of whom I hadn’t seen since I was a little girl.
We arrived at the small Baptist church, went in and found a seat.
My mom knew some of the people but I remembered very few.
I saw a woman with the same dress that I had bought a few weeks ago and had almost worn that day. I was glad I didn’t wear it.
I looked at the crowd of people gathering and wondered which of these women was Gini. I tried to remember the times she and I spent together but not many memories popped up.
I have a terrible memory when it comes to my childhood. My husband, on the other hand, remembers every detail practically from the day he was born. It’s a bit maddening!
I couldn’t remember the details of us playing together but I could remember the fun we had. And I did remember I loved Gini.
Growing up with 3 brothers, I always wanted a sister. I remember thinking that I had finally found my sister!
I also remember how sad I was when we had to leave each other. Although we lived an hour apart, we might as well have been on opposite ends of the earth. I remember the heartbreak not knowing when I would see her again.
Toward the end of the service, Gertrude’s six children got up to sing. That’s when I realized who Gini was. I could see the beautiful bright-eyed girl that I used to play with.
After the service, Gini was standing in the vestibule of the church. I wasn’t sure if she would remember me but I walked up and told her who I was.
She grabbed me and hugged me and said that she had thought about me as well.
I told her that I didn’t remember the details of us being together but I did remember how much I loved her.
To my surprise, she said that’s what she remembered and we stood there crying.
Then I told her that she was wearing the same dress that I had bought just a few weeks earlier.
Yes, Gini was the woman! And at that moment, I wished I had worn it!
Even though we still live about an hour away from each other, we have vowed to get reacquainted.
I am looking forward to rekindling our friendship. A love like that never dies, it just waits for us to fan the flame.
Who do you love that you have lost touch with? Look them up and reconnect.
I bet they would love to hear from you!
I usually feel inspired when it comes to writing something for my blog. Normally, I have something to say.
Not last week.
I kept waiting for inspiration to hit and although I had a number of ideas, nothing really felt right.
In the past, I would have forced myself to sit down and just write something. (Just look at some of my early blog posts, eek!)
My practice now is, if something doesn’t feel right then I don’t do it.
I mentioned to my brilliant daughter that I was struggling with this and she immediately said, “Mom, write about that.”
She went on to say that she was feeling much the same way. And I had a client that day who said she was also feeling that way.
When I inquired about what was going on with them, this is what I learned.
- We are women who get things done but when we feel like we need a break from “doing,” we can get scared. Our thoughts might go to worrying that we will be seen as lazy, lose our job & end up a bag lady. Or that our business is going to fail if we don’t make a blog post. Or some other made up story.
- We need to remember that “this too shall pass.” We can either fight it and force ourselves to do those things we think we “should” or we can give ourselves permission to wait for inspiration.
I did the latter.
Instead of forcing myself to sit at the computer and write a blog, I spent my time contemplating a retreat I’m putting together. I got my business finances in order. I was even inspired to rewrite my website text, finally! (I’ve been waiting for that inspiration to hit for a while)
If we give ourselves permission to be exactly where we are with no judgement, then it creates the space for inspiration to flow once again.
What is it that you’re not really feeling right now? Give yourself permission to be right where you are and see what opens up.
Let me know what happens.
I sat listening to a friend who was recounting a meltdown she had recently. Someone had pushed her buttons and suddenly, she found herself saying things she never thought she was capable of.
Afterwards she felt such regret and said, “This is not who I want to be.”
It became clear that her automatic reaction when triggered was to fight. She had developed that survival instinct as a little girl and it’s still there even though she’s an adult.
Chutzpah is a Yiddish word that means “shameless audacity.” I think of it as having guts, nerve or backbone.
I think this woman has chutzpah. And not all of us do.
There are those whose first reaction is to run away when there is confrontation. I fall into this category.
However, when I avoid the uncomfortable situation or person, I end up feeling defeated. My confidence and self-esteem take a hit.
A few years ago, the leader of an organization was continually putting me down. Even though they stepped over the line, I lacked the chutzpah to say, “I won’t be treated this way.”
Because I am a person who chooses to lead with my heart, I mistakenly viewed standing up for myself as being arrogant. But each time I backed down, I felt weak and like I dishonored myself. This was not who I wanted to be.
I had heart and not enough chutzpah. My friend had chutzpah and not enough heart.
Chutzpah by itself can come across as arrogant or mean. Heart alone can be viewed as weakness and a doormat.
The sweet spot lies where we have both heart AND chutzpah (heartzpah?! :). It’s not easy to find that place, it takes practice.
For fighters, it means forcing yourself to take a time out before you start saying things you’ll regret.
For those of us who take flight, it means giving yourself permission to stand your ground.
I think Brené Brown said it best, “Don’t puff up, don’t shrink back. Just stand your sacred ground.”
It can be scary and uncomfortable as we practice something new. But that’s where our growth lies, in those scary, uncomfortable places. And there is great joy and peace of mind knowing that you can handle anything or anyone who crosses your path.
In order to be the person you want to be, what do you need to practice more of, chutzpah or heart?
I woke up to the news of a train derailment in Philadelphia. There were many people injured and at least 6 dead.
I watched a national morning news program where survivors of the crash said that the majority of people involved not only remained calm but worked together to get everyone out. There were accounts of passengers sitting with other passengers helping to ease their fear and console them before the paramedics could get to them.
The reporter seemed stunned.
The subsequent news stories described the devastation of the crash and told that there was an alert because this might be a terrorist attack. And with all of the trains now running in the US, they wondered, are we truly safe?
I have noticed the media uses words when reporting, like terrifying ordeal, devastating and horrific. I thought the news was to report the facts? But if they just reported the facts without embellishment, their audience would think it was boring, right?
The news is a business and has certainly spent a lot of money on marketing research so they know which news stories sell. They’re doing what will put the most money in their pocket.
When I watch the national news, I get scared. Then I want to do something to fix what’s making me scared so I think I have to fight against what’s wrong. It ends up being me against someone or something else and now I’m not only scared but angry as well.
What do I want? I want the facts, just the facts, free of embellishing. I believe the media has a strong responsibility to be aware of the words they use so as to not incite fear or anger.
The Philadelphia train crash actually gives me hope. In addition to passengers helping each other, our men and women who are firemen, police officers and paramedics, were quick to respond.
And this is what happens not only here in the US but around the world. People rushing in to help when disaster strikes. Look at Nepal.
In our town, we have recently experienced flooding and who was there to help? Our volunteer fire departments not only from our town but from surrounding towns as well.
I also saw a crew from a neighboring town helping with clean up. Neighbors helping neighbors.
So yes, there is a lot of bad going on in the world, but I believe there is more good than bad and I refuse to be scared anymore.
Instead of looking for evidence that the world is a scary place, let’s look for the good. It’s out there, we just have to look for it.