Even Just ONE Mindful Moment Matters

Many people have started to find their rhythm again after the hustle and bustle of the hectic season. Some are still looking to find their footing. Still, many others are looking to figure out the new normal for themselves amidst new goals. After so much activity and taming giant to-do lists, you might be finding it hard to focus on just doing ONE thing in this ONE moment. It might feel like it’s hard to see why just that ONE really matters unless it’s part of a bigger whole or has a grand agenda attached to it.

Here’s the thing – It’s natural to feel that way and, yet, it can hold us back from allowing in some of those very things that can help us get on the pathway towards exactly where we want to be so that we can cultivate the life experiences that are meaningful to us. In fact, one of my favorite things in the Mindfulness Matters group is a story about how just ONE simple act can have a tremendous impact on every single moment that follows.

Here’s the story:

Once upon a time there was a wise man who used to go to the ocean to do his writing. He had a habit of walking on the beach before he began his work. 

One day he was walking along the shore.  As he looked down the beach, he saw a human figure moving like a dancer. He smiled to himself to think of someone who would dance to the day.

So he began to walk faster to catch up.  As he got closer, he saw that it was a young man and the young man wasn’t dancing, but instead he was reaching down to the shore, picking up something and very gently throwing it into the ocean. 

As he got closer he called out, “Good morning! What are you doing?”

The young man paused, looked up and replied, “Throwing starfish in the ocean.”

“I guess I should have asked, why are you throwing starfish in the ocean?”
 
“The sun is up and the tide is going out.  And if I don’t throw them in they’ll die.”
 
“But, young man, don’t you realize that there are miles and miles of beach and starfish all along it. You can’t possibly make a difference!”
 
The young man listened politely. 

Then bent down, picked up another starfish and threw it
Into the ocean, past the breaking waves and said –  “It made a difference for that one.”

We can easily find ourselves getting caught in the whirlwind of life or even falling into a rut where it then becomes hard to just make ONE shift. It’s in those one small acts and moments where we can begin a new pattern for ourselves that allows us to make great gains. Each week in the Mindfulness Matters group, we take steps just like this to help bring in a powerful tool for turbocharging your life to quiet your inner critic, break out of your mental rut, and tune into your best self so that you can carve out the life that serves you best. I’m happy to talk to you about how this group can help you get where you want to be – you can easily get in touch!

In the meantime, what’s ONE thing you can do today to make sure you wrap up your day with greater clarity and a bigger smile than when you started it?

Curious what I can offer you to help build the life you love? Get in touch! Don’t forget that I post tips, tricks, information, and even more resources on my Facebook, Twitter, LinkedIn, and YouTube pages – along with a Mindful Monday mini-series on the “Beyond the Couch” podcast so that you have an overflowing supply of tools to get you feeling like your best self in the New Year!

Please feel free to comment and share your favorite Mindfulness tip with me! That way, we can spread the word together – because even just ONE act of Mindfulness matters!

Get access to more valuable content weekly here!

 

Showing Up Powerfully in Your Life

If you have ever said…
-I can’t focus or think straight
-I can’t seem to figure out what I want
-Everyone judges me
-I’m not good enough
HELP GET CLARITY AND SHOW UP POWERFULLY IN YOUR LIFE!

The Mindfulness Matters 12-week group will provide you with support + give you the skills to…
+ Notice the here and now experiences even when you are overwhelmed and unsettled so that you can participate in the parts of your life that are meaningful

+ Engage in activities even when you’re feeling scared or insecure so that you can lead a fulfilling life and feel happy

+ Stop comparing yourself to others and learn to feel fully comfortable in your own skin

+ Quiet your self-critical voice and learn to love yourself for exactly who you are

Groups are an amazing way for us to lean how to express ourselves and understand that we are not alone. The Mindfulness Matters Group will run on Tuesdays from 5:30pm to 6:30pm  beginning on July 11th and running through September 26th.

Space is limited to 6 participants to ensure that everyone in the group feels heard and has a meaningful experience.
**only 3 spaces remain**

New Mindfulness Matters Flyer PNG
If this group looks like a good fit for you, contact me for more details.

 

Curious what I can offer you to help build the life you love? Get in touch!

Get access to more valuable content weekly here!

How Would You Save Your Life?

Have you thought about what your Iife depends on? Or have you thought about the things that you do on a day to day basis that keep you going and preserve your safety? How about any situations you might have been in where you have thwarted danger?

If you’re asking yourself these questions and reflecting on the answers, you might have noticed that you have a set of default and automatic things that you say to yourself. You might also have a pattern of criticizing yourself or thinking that you can’t handle what comes next or that you’re just not good enough to get through. You might find it hard to focus or feel like you’re being judged.

It can be overwhelming and we might find ourselves shutting down even further.

There is a more effective way for us to find clarity so that we can maneuver difficult situations in a way that’s helpful to us. With the confidence and clarity to navigate terrifying situations, we give ourselves permission to show up and shine in our lives!

I share openly in my Mindfulness groups that I believe Mindfulness can change the world. Now I can say very frankly that Mindfulness can save our lives. I’d like to share an example of how this played out for me recently.

Of course, Mindfulness has physiological benefits that not only extend our lives but that also improve the quality of our lives. Yet, there is a more immediate impact that refers to a way that use of a variety of Mindfulness skills can help us escape terrifying and even, in the case of my example, potentially life-threatening situations in that moment it’s happening.

Recently, I attended a training in Fort Lauderdale. As a lover of the water, I was happily practicing Mindfulness skills while enjoying my time in the beautiful, calm, and warm waters along with several other trainees on the evening of the first day.

We noticed the water begin to move very differently along with a very distinct shape appear next to me just a few feet away. The thoughts running through my mind were that there is no way it could be possible for a shark to to be so close to me in water that is less than four or five feet deep.

Yet, my Mindful observation clearly depicted the one, along with the shift in the movement of the water.

I quickly removed my awareness from the judgments in my thoughts and looked to observe again. It was unmistakable – both the shark fin and body as well as the flow of the water with such a buoyant creature so close by.

In the next second, I observed where the water was easier to move through. Now drawing upon Mindful movement skills, I quickly and deliberately led the group of us laterally away from the shark before we began to Mindfully wade our way back to the shore.

In doing so, we struggled a bit and one of the other trainees began falling. Our Mindful focus helped us to keep taking steps forward while the LovingKindness mindset of Mindfulness allowed me to reach out to help steady the falling member.

When we finally reached the shore safely, we started to feel the full scope of what a potentially terrible situation we had just escaped. Rather than panicking, we reached for our Mindfulness of feelings skills and began notifying other beachgoers calmly.

Several commented that our calm approach helped ward off their panic and help others take responsive and effective actions. We also notified the property staff so additional safeguards could be taken.

Once all the appropriate actions had been taken, I spent a bit of time reflecting on what had happened:

+I realized that I had made use of the Wise Mind, where an integration of both Reasonable and Emotional Mind informed my interpretation of the situation and the actions we took

+I knew that a reaction embedded in the Emotional Mind, while understandable could have put me in greater jeopardy

+I also knew that everyone’s safety was of paramount importance, a mindset that has been nurtured with the compassionate Mindfulness practices of nonjudgment and LovingKindness.

+I also remembered both my initial wave of shock and panic along with the exhaustion in my legs as we were working our way back to shore and knew that my practices of Mindfully noticing my experience without judgment and coming back to the present helped me, rather than getting stuck in them and struggling more, to instead choose with awareness a set of actions and responses that would best serve me in this moment.

THIS is the essential benefit of Mindfulness of our lives.

Luckily, I was not harmed – nor was anyone else – and I am grateful for that. I am also grateful for the reminder of the value of Mindfulness in my life.

Each of the skills I drew upon are ones I teach and practice in my Mindfulness Matters group. I even shared this story in our final session of the most recent round of the group and am looking forward to sharing it in the upcoming cycle of the group beginning in just a few weeks. Of course, my hope is that no one is in such a jarring situation but that they have the skills to take the kinds of actions that will best serve their lives no matter what kind of shocking, scary, or upsetting situation they are in.

If you are curious about what skills you can learn to help you keep moving toward what you want to celebrate in your life, hit reply and let me know! Or click on the button below to learn more about it.

Curious what I can offer you to help build the life you love? Get in touch!

Get access to more valuable content weekly here!

LAST CALL: Mindful Mondays Enrollment Closing!

You may be finding yourself feeling a bit overwhelmed and run-down. You might be having a hard time catching your breath and feel rushed from one thing to the next without a moment to slow your racing mind down. There are tools and strategies to help you focus, find your footing again, and even feel the relief in your body and mind.

I have been so excited about bringing back the Mindful Monday 8 session series! We recently had a brief glimpse into Mindfulness with our Mindfulness Matters 5 Day Challenge + 3 Bonus Days where people joined us from seven US states and four countries! In fact, people have shared with me that they are revisiting the challenge yet again on their own! Several people have also requested that I run the challenge again, too!

The exciting news is that we can broaden this practice in our Mindful Monday 8 session series! Our last round of the series brought so much benefit to our community. Here are some of the comments from group members:

“It was a really nice way to get myself into the mindset for a productive and calm week.”

“I learned so much about my body and mind and how my feelings showed up around them from these groups.”

“Sharing this with the others in the group made it a more deep experience for me. I gained a lot from each of the other people!”

This is one of my favorite practices and I am so thrilled about bringing it back to help people who are feeling stressed, unfocused, and overwhelmed get back on track.

Mindfulness offers so many benefits and ways of enhancing our lives – from Mindful eating to improving our mood, focusing, and increasing our productivity to building better relationships, this practice brings with it so many opportunities to deepen the experiences in your life. Learn a bit more in my interview with Rockland World Radio’s “Connections with Deborah Turner.”

I will be closing enrollment for this group on Saturday, April 1st. If you’re ready to get information on how this series can benefit your life, just click below for more access.

Don’t forget to read more about this exciting group at Inner Realm magazine.

“Beyond the Couch” Is LIVE on iTunes!

I am very excited to share that the “Beyond the Couch” podcast is now LIVE on iTunes!

iTunes makes it easy to subscribe so you can get episodes downloaded immediately when they are released. I am including a short video on how to do that, below….

You can still listen on my website, SoundCloud, Stitcher, and YouTube also!

Please feel free to share as you find the episodes helpful as well.

How to subscribe to, rate, and review, a podcast on iTunes. 

Exciting News!

I am making an announcement today that I am very excited to share with you. I have been working on a new project to help share valuable resources, tips, information, and content for many people across the world to more effectively redefine their lives, get rid of pain and fear that holds them back, and create a life they look forward to celebrating.

Recently, I was invited to speak as a guest on a local radio show. Following that, I received an outpouring of questions and contact requests from a large number of people. It was then that I realized I could contribute to the efforts of a greater number of people looking to transform their lives with the help of technology.

Over the last few months, I have worked hard to set up a foundation for a podcast with the theme of redefining ourselves and recreating our lives. Along the way, we will look at effective tools, practical tips, accessible resources, community supports, and eye-opening insights to help cultivate the life that we want to live and celebrate.

I will be broadcasting on Mondays and Thursdays for the first few months to help spread the word to anyone who can benefit. After this initial  In addition, I will be interviewing a number of guests as well as looking at other resources to share the best, most accessible, and most effective tools for listeners along their journey of transformation.

The most exciting part of this announcement for me is that this will all begin very soon! I am scheduled to launch on March 20th! I would love to help get the word out over the next few weeks to make sure people have access to this information.

If you’d like to join me in this endeavor, I’d love to have you! You can easily jump onboard here! Sign on and let’s get you to the front of the line in access!

I look forward to getting started on this journey together!

 

 

Make Your Goals SMART

Last week, we discussed the value of habits in shaping the landscape of our lives. More specifically, we explored the significance of deliberate, mindful habit building to enrich our lives. 

One key element in creating and building habits that work for us is to ensure we have clear goals that will target the changes we want to see in our lives. Bringing deliberate, intentional awareness to defining and outlining our goals can help us structure them in ways that set us up for success.
In other words, we mindfully create goals that are SMART:


SPECIFIC (simple, sensible, significant)
MEASURABLE (meaningful, motivating)
ATTAINABLE (agreed, attainable)
RELEVANT (reasonable, realistic, and resourced)
TIME-BOUND (time-based, time limited, timely, time-sensitive)


Setting SMART goals means you can clarify your ideas, focus your efforts, use your time and resources productively, and increase your chances of achieving what you want in life. We could consider that goals are part of every aspect of life: how we conduct our relationships, what ou want to achieve at work, the way we use our spare time… Everything comes down to priorities, and what we would like to accomplish in every aspect. We can, therefore, turn our mindful attention toward setting goals that are geared toward building the habits we want to impact our lives and vice versa. Without setting goals or objectives, life becomes a series of chaotic happenings we don’t control. we become the plaything of coincidence. 

SMART is an effective tool that provides the clarity, focus and motivation we need to achieve our goals. It can also improve our ability to reach them by encouraging us to define your objectives and set a completion date. SMART goals are also easy to use by anyone, anywhere, without the need for specialist tools or training.

Not only does SMART goal setting bring structure and trackability into our goals and objectives, it also creates verifiable trajectories towards a certain objective. Every goal or objective, from intermediary step to overarching objective, can be made S.M.A.R.T. and as such, brought closer to reality.

Consider the ways in which you would like to change the landscape of your life in the next six months. Then, apply your SMART principles and redefine your goal with awareness and nonjudgmental openness.

How SMART are your goals? Share with us in our Facebook and Twitter communities so we can inspire each other! 

Want more ways to embed Mindful practice into transforming your life? Enrollment is now open for the  Mindful Monday group – Apply here

Curious what I can offer you to help build the life you love? Get in touch!  

Connect with me to see what support I can offer!

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