Masterful Mindsets

“It is not joy that makes us grateful; it is gratitude that makes us joyful.” ~David Steindl-Rast

Last week I gave you an interesting statistic on the power of gratitude… I shared that people who have a gratitude practice of writing down at least 5 things they are grateful for once a week can boost their happiness by as much as 25% in as little as 10 weeks. Which is a compelling statistic in and of itself. But today I want to share a few more facts with you about the power of gratitude. (Just in case a 25% increase in happiness isn’t enough to convince you that it’s worth it to have a gratitude practice.) 😉  

So Robert Emmons, who is one of the world’s leading researchers on the science of gratitude along with his colleague Mike McCollough were the first researchers to discover the profound benefits of gratitude through their studies.

What they found was that people who regularly cultivate gratitude “experience a multitude of psychological, physical, interpersonal, and spiritual...

"The very fact that you worry about being a good mom means that you already are one." ~ Jodi Picoult

Mother’s Day is this weekend. A time to honor moms for all they do throughout the year. But for many moms, there’s an internal struggle that occurs between accepting and enjoying that recognition and the ever-so-strong mom guilt that tells them they don’t deserve all the love and praise because they don’t do enough. If you’ve ever experienced a similar guilt, you’re not alone.

These feelings are normal – I don’t know a mom (or dad) who doesn’t experience them from time to time. Even if you aren’t a parent, odds are high you’ve experienced a form of this guilt at some point in your life. (Just replace parenting children with what’s at the root of your own guilt – i.e., family, friends, business, school, work, etc.) But in honor of the upcoming holiday, I’ll be focusing on mom guilt here. So if your guilt is showing up a little too often, it’s time to get a handle on it. And what better...

“I’ve learned that you can’t have everything and do everything at the same time.” ~ Oprah Winfrey

Throughout this month I’ve given you several simple but powerful ideas to intentionally incorporate self-care into your life, in an effort to help you let go of the tension, stress and overwhelm that life seems to hand us on a regular basis.

But all that I’ve given you are just theory and words if you don’t put it into practice. So, it’s time for a little accountability check right here… How intentional have you been? Which of the practices have you tried? Which have you started consistently using? If you don’t like your answers, read on… because I have three BONUS ideas for you to help you level up your intention so you can let go of tension.

Consistent – Consistency is the key to creating new habits. If you aren’t consistently practicing the concepts I’ve shared with you or started your own self-care practices, it will be difficult to sustain the new habits you’re trying to creat...

The rhythm of life is intricate but orderly, tenacious but fragile. To keep that in mind is to build the key to survival. ~ Shirley Hufstedler

This week is the last of our mini-series on letting go of tension by living with intention… And I am so excited to share these last three big ideas with you because these three are foundational game changers when it comes to regular self-care. Once again, just like the other concepts I’ve shared thus far, they are so simple, yet so profound and powerful. These three concepts, when utilized effectively, can help you implement a consistent self-care practice that will have you feeling more balanced and peaceful in your daily life no matter what you might be facing.

Now of course, the first two parts of this mini-series were all about incorporating small self-care activities into your life to help you eliminate symptoms of stress, anxiety, overwhelm, etc. But keep in mind that perhaps the best way to eliminate tension isn’t just to manage the...

“Be like a tree. Stay grounded. Connect with your roots. Turn over a new leaf. Bend before you break. Enjoy your unique natural beauty. Keep growing.” ~ Joanne Rapits

Last week I shared three of my favorite ways to let go of tension and live with intention through super simple and quick daily self-care practices. I hope you gave them a try because this week, as promised, I want to share a few more.

The great thing about the concepts that I’m sharing with you through this mini-series is that they do not require big changes or much time. The truth is - small shifts can produce big results. If you commit to consistently being intentional with even a few of these simple practices, I believe you’ll be pleasantly surprised at the profound difference they can create within you.

With that being said, let me share three more powerful but simple ways to intentionally practice self-care and relieve tension:  

Ground Yourself – This can be done in conjunction with the ideas I gave you last...

“If we pause and breathe in and out, then we can have the experience of timeless presence, of the inexpressible wisdom and goodness of our own minds. We can look at the world with fresh eyes and hear things with fresh ears.” ~Pema Chodron

Let’s face it… life is demanding! We live in a fast-paced world where busyness and overcommitment are rewarded. Where the drive to get ahead has us feeling like we are always behind. And where there are so many obligations and expectations required of us that our lives feel consumed by stress and overwhelm.

Which is why it’s essential to learn how to let go of tension and instead, live with intention if you really want to feel joyful and fulfilled in life. If you want a sense of peace and contentment in your outer world, you’ve got to begin with your own self-care.

Whether it be an intentional act of caring for our mental, emotional, or physical health, practicing self-care is not a luxury, it’s a necessity. And yet, when we start to get busy, ...

“Begin each day with a little courage, a little curiosity and a little spring in your step.”  ~ Doe Zantamata

What excites you and gives you a little spring in your step? Are you doing these things regularly? If not, then what are you waiting for?

It’s so easy to go through life on auto pilot. Following a mundane routine, day in and day out. But what if you had the opportunity to make life a little more exciting? What would make you happy and put a little spring in your step today or this week?

If you find yourself living by the “When-Then Principle” as I like to call it, then I want to invite you to reevaluate what’s really important to you and make a plan to change the way you are living.

So, you ask… what is the “When-Then Principle”? Well, it’s that rule of life that you follow when you find yourself always saying, “When I __________ then I’ll __________” You can fill in the blanks any way you like. When I make more money then I’ll be happy. When I finish this project then ...

"Embrace your grief. For there, your soul will grow."   ~Carl Jung

The holidays aren’t always “the most wonderful time of the year” for everyone. As a matter of fact, this time of year can be a very difficult time for many. Especially if you are grieving from a loss, struggling financially, dealing with an illness, coping with depression, or feeling alone and isolated. 

The holidays can significantly increase sadness and grief, amplify emotional wounds and even escalate to serious depression. If you have experienced a loss (of any kind) recently, it can be an especially difficult time.

So how do you survive the holidays if you are hurting?

Grief and depression are natural when you are experiencing a loss in your life. For some, loss isn't just the death of a loved one, but can be the death of a dream, a relationship or even a job. Just know that grief and depression have many causes and take on many faces. You don't have to label it - if you are feeling it, you are feeling it. ...

“Eat, Drink and Be Mindful.” ~ Michelle Weimer

The holidays are certainly meant to be enjoyed and if you do attend social gatherings, you know they are almost always accompanied by lots of fun holiday food and drinks. But using the excuse of “holidays” to overindulge, can easily lead to unwanted weight gain if you aren’t careful. So it’s important not to let the holidays be an excuse to overindulge so much that you sabotage your healthy lifestyle. You’ll regret it later and find yourself frantically trying to set unrealistic resolutions to get rid of all that extra weight in the New Year.

If you've worked hard this year to achieve weight loss goals or just choose a healthy lifestyle in general, then why put yourself in a position to let those holiday get-togethers cost you extra pounds that leave you back at square one and feeling guilty for letting it happen? Especially when all it takes is a little effort to stay on course and still enjoy yourself...

So how do you do that?

T...

"Expectation is the root of all heartache."   ~ William Shakespeare

When was the last time you stopped to think about what was most important to you during the holiday season? Often, we get so caught up in everything we think we must do that we forget what’s really important. And because of all that holiday stress and pressure to do more, the holidays end up being a holiday hassle rather than a joy.

So, if you’re finding that the holidays aren’t always so jolly and bright for you, don’t dismay. You are not alone! As a matter of fact, studies show that at least 88% of people experience high levels of what is becoming known as “Festive Stress”. Many of the common reasons are family turmoil, depression, overeating, financial strain and in a nutshell, unrealistic expectations about what the holidays should be. 

The good news is, I have one indispensable holiday survival tip that if you can implement, is going to help you eliminate tons of stress, overwhelm and guilt so you can truly...