Mindfulness Meditation for Gratitude

Mindfulness Meditation for Gratitude

6 minutes of self-care ! I hope you enjoy this short meditation.

Thank you to Paul Weinfield for talking to me today and for his guided mindfuness meditation. Paul’s book, “The Magpie Art: Gathering the Brightness of Every Day” can be found at Amazon or many other retail locations online, or check your local bookstore. It is a really wonderful book with so much insight and beauty, I highly recommend it.

Thank you to Hillary Younger for the amazing image used during the meditation. Check out her work if you have not already!!

For information about Lise Colucci and how to schedule and appointment for coaching, group coaching you can find her here.

Mindfulness: What is it? Plus How it Can Help After Trauma and a Short Meditation

Mindfulness: What is it? Plus How it Can Help After Trauma and a Short Meditation

What is mindfulness and how can it help you as a survivor of abuse? There is a short 5 minute meditation at the end so stay tuned ! Thank you to Paul Weinfield for talking to me today and for his guided mindfuness meditation. Paul’s book, “The Magpie Art: Gathering the Brightness of Every Day” can be found at Amazon or many other retail locations online, or check your local bookstore. It is a really wonderful book with so much insight and beauty, I highly recommend it.

Thank you to Hillary Younger for the amazing image used during the meditation. Check out her work if you have not already!!

For information about Lise Colucci and how to schedhttps://www.youtube.com/watch?v=tCucy… coaching, group coaching or to call in as a survivor on a future you can find her here http://queenbeeing.com/lise/

My Spin on “It Takes a Village”

My Spin on “It Takes a Village”

It takes a village to raise a child.

It wasn’t until I became a parent that I fully understood, and came to love that saying. Just knowing “it takes a village” made me feel like there was somebody, and possibly even several somebodies, out there on my side, rooting for me. It made me feel not so alone and not quite so worried that I was screwing up my own little human.

As a parent you need to select your village wisely. Take one wrong piece of advice from the village idiot and you’ll be getting the parental stink-eye from a lot of other folks out there.

I don’t feel “it takes a village” is relative to just parent’s though. It’s important to have a village of support when you’re trying to live a healthier lifestyle and lose weight. I take my tribe selection seriously!

I carefully choose the people that I take advice from and who I let into my weight loss bubble. Funny my saying that since I blog about most of it publically, but that’s not what I really mean. When you talk openly about trying to lose weight or change your habits you get input, asked for or not, valued or not. People like to give advice and help. Mostly it’s with a pure heart and good intentions.

I will listen to a lot, from a variety of people, but I only actually take a few people’s advice to heart, adding them to my village. You know what I mean. We all have well intended friends and family who still think the cabbage soup diet is the way to go. Those people would be on the “smile and nod” list and only shown property on the outskirts of town. Whereas hearing what works from a friend who really understands the craziness that is my head, that advice gets filed in the “good stuff, remember that!” and lives nearby in the village of my mind.

Weeding out the village idiots from the village people () can be a tricky and sometimes uncomfortable job. It’s not like they walk around with “I give bad advice intentionally” on their foreheads and sometimes they’re people who you are close with, be it emotionally or in proximity.

I have had office mates who I’ve had to uncomfortably tell “I really appreciate your trying to help but I have a team of people I am working with and it really overwhelms me to receive so much advice. If you wouldn’t mind I’d like to just follow what I’m doing and not get any further input.”

Man, that conversation is a hard one to have. It’s not nice. It has potential to make them feel bad and then you feel bad and nobody wants to feel bad.

Putting yourself first is hard, but important. You and your village are truly vital to your success.

My mental neighborhood starts with the people at Novarum, a health center in the Netherlands. Although I graduated from their bi-weekly sessions over two years ago, I still consider them an integral part of my success thus far. I also know they are there, just a phone call away, should I feel myself sliding down a slippery slope into old habits.

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Me and Carolyn prepared to spar

 

Down the road from Novarum lives my pal Carolyn. She just simply gets me. I have interaction with her almost daily and she understands my kind of crazy. And believe me, it’s a special kind of crazy. We all need that one friends that just gets it. On top of being my mental collaborator she’s my sparring partner and workout buddy.

 

 

Me and Hilary, my village grocer

 

My village grocer is Hilary. She’s studied food, is passionate about food and is vocal about food. She’s the delicate balance of information, as I need it and can handle it, and advice. What I love best about her though is that she is always respectful of my boundaries.

 

Cindy, one of my trainers & me – at the gun show

 

Living in their own quiet cul-de-sac are the trainers from my gym. They shout encouragement to me as I tear through my workout. We laugh together when they say “burpees” and I reply with “I hate you”. They intimidated the hell out of me when they first moved into the ‘hood but after giving them a chance I know they want me to succeed just as much as I want to be successful.

 

 

And the best part about my village is my own home. I have the biggest cheerleader kissing me hello and goodbye every day. My husband, Marco, is one of the most understanding, supportive people I’ve encountered throughout my life. He’s seen me struggle with every aspect of the health game, so he knows it’s difficult. He encourages me in a non-pushy way, which can be a delicate dance. He eats what I want to eat because he knows I’m trying to be healthier. He’s gotten on the exercise bandwagon with me when I didn’t have anybody to work out with and we enjoyed it together. He believes in me even when I don’t believe in myself. There is no better villager than that. Get one of those in your town as soon as you can.

Christmas party

Marco and me

 

What kind of neighbors make up your own mental village?

My Spin on “It Takes a Village”

Magical, Mental, Endorphins

I distinctly remember what I felt like prior to getting help for some food issues and previous to working out regularly. For a while, as I mentioned in this post, I avoided being with people, even people I liked. It was a dark, dreary, terrible way to feel every single day.

Now post-workout I also try to avoid people but for a whole other reason.

My name is Sarah and I am an endorphin-aholic.

Let me preface this by letting you know I work out at my office. I am fortunate enough to have a gorgeous, fully equipped gym, complete with enthusiastic trainers and classes, in the lower level of my building. This has its perks. My fortune continues in having a boss that lets me workout during actual “on the clock” hours so I can avoid the gym’s busy periods. Did I mention I love my job and my boss?

I knew exercise was supposed to make you feel better, “they” said. But we all know how “they” can be. “They” have a lot of fickle opinions that change with the wind and the wind seems to whip in a new direction every two weeks.

They were right about endorphins though and I am here to be a witness!

If you’ve never been on an endorphin high let me tell you what you’re missing out on. Imagine taking the tingle of a first kiss and gently mixing it with the excitement of that big drop on a roller coaster and then add a twist – a generous twist – of that adrenaline rush that comes along with your ultimate song being played in a club and you know you’re about to cut a rug. Mix all of that up, add a shot of espresso and voila, that’s how good my post workout endorphins make me feel.

Oh, and they make me chatty (okay, chattier).  How unfortunate for the poor souls who innocently step into the elevator with me post exercise- all ‘dorphined up.

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Sarah and Carolyn enjoying their well deserved endorphins

In the elevator heading back to our desks, my workout buddy, Carolyn, and I have been known to high five one another for pushing so hard stating, “man you killed it today, you ran!”… and then we just continuing to high five every other passenger in the elevator, celebrating our victories. They had no choice. They must high five.

This is endorphins.

Wide eyed and unsure of what just happened, the innocents would step out on their floors and continue with their day. We smiled widely and waved farewell to them (only to later resolve to stop doing that to people, lest we lose our jobs).

Even on days when I didn’t feel like working out but made myself go, I would be awarded with my endorphins. When I can’t be my own cheerleader, it’s like they’re telling me “way to go Sarah, you did it and we’re proud of you.” They rush over me and they simply just make me feel good. They make me feel proud. They make me feel happy. They make me feel alive and strong.

If you’re on the verge of starting an exercise routine or are just entertaining the thought for somewhere down the road please, please just do it. If you can’t because you just aren’t there, mentally, trust in the endorphins to take care of some of your mental health. Take that one little step and get your endorphins running.  You will be so glad you did.

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