[email protected]
0422 011 180

Gratitude

3
May

Live Mindfully

Mindfulness has become a buzz word in recent times, yet I have found that not many people know what it is or how to incorporate mindfulness into their ‘busy’ lives. In the Dictionary mindfulness is described as… a technique in which one focuses one’s full attention only on the present, experiencing thoughts, feelings, and sensations but not judging them:
The practice of mindfulness can reduce stress and physical pain.

For me, I explain mindfulness to my clients as – focusing on the present moment without judgement or anxiety about what is or what should be or what needs to be. It is simply focusing on the now within your body and experiencing peace and ease within that moment.

‘When we are mindful, deeply in touch with the present moment, our understanding of what is going on deepens, and we begin to be filled with acceptance, joy, peace and love’ – Thich Nhat Hanh

Here 12 simple ways that you can bring mindfulness into your everyday life…

1. Take a walk.
Spend some time standing still and concentrating on your breathe. Walk at a relaxed, fairly slow pace. Focus on the body movements you are making with each leg, each arm and body. Inhale as you lift your foot, exhale as you place it down. Repeat.
2. Eat something.
Rather than shovelling in your food, take time to taste it, smell it, enjoy it, feel the temperature of your food and feel the texture. This is a much healthier option to eating.
3. Drink something hot.
Close your eyes and feel the warm liquid in your mouth and subsequently as it travels down your throat into your stomach.
4. Listen to music.
Listen to all the different sounds and instruments in the music. If there are lyrics separate the lyrics from the melody. Tap to the music. Hum or sing along. Where in your body you can feel the sound?
5. Do Yoga, Tai Chi, Qigong or other similar moving meditation exercise.
A combination of stretching, breathing and movement.
6. Driving.
Turn off the radio, tone down your anxiety about getting somewhere on time and enjoy the quiet time to yourself.
7. Make art.
Painting, drawing, sewing, crafts, or anything creative is incredibly meditative. Put on some quiet music as well, light a candle and enjoy creating.
8. Journal.
Each day write in your gratitude journal. Notice the pressure of the pen on the paper. The sound of the tip scraping along the page. The way the ink bleeds. How the pen feels in your hand. Now, take a deep breath, and allow mindfulness to flow, going deeper. You will then start to write with complete presence, using your intuition and inner wisdom.
9. Wash your hands.
Feel the water flow over your hands, feel the temperature. Smell the soap. Dry your hands on a towel and feel the towel against your skin.
10. Give a massage.
Touch is a powerful thing. Give yourself or give someone else a massage. Receive a massage. Feel the pressure, oil and warmth of your skin and the other person’s skin.
11. Breathe.
The easiest of all! Yet something we often forget about. How you breathe can determine how anxious or relaxed you are feeling. Slow down your breathe and breath into your belly. Watching your belly rise and fall with each breathe.
12. Gazing.
Staring at a candle flame or something similar, allowing yourself to become immersed in the object as you quieten the mind.

It really is this simple to become more mindful in your life, to allow that peace, acceptance, joy and love in.

Give one of them a go right now! And commit to doing one (or more) each and everyday.

I run regular weekly meditation sessions, to help you to become more mindful. Please email me on [email protected] to claim your free trial meditation session.

To your happiness always,
Signature-Debbie-e1404124371738

27
Apr

Ups and downs

I am often asked by my clients how to navigate and manage through life’s ups and downs and why do the downs continue to come? It is something that even I still struggle with coping with the downs of life.

My biggest piece of advice is that ups and downs will always be there, they will continue through life as we cannot experience a happy time if we do not experience the sad time. Life is not just filled with the good bits or ‘Photo Album Moments’ which are great moments, yet it is not in these moments that we learn and grow as people. It is in the not so good bits that we develop and help to make us the person that we are today.

For me, to overcome these downs and continue to move toward the light of life, is to take action to move away from the down and into a place of peace. When life is throwing you a curve ball if you are in a place of peace, you will be able to navigate through it easier and more effectively without wallowing in self-pity and becoming the victim. As when self-pity and victim mode takes over it will take you longer to move through the down!

For me, I maintain this place of peace in my life through meditation, seeing the bigger picture of daily downs (and ups) and treating myself (and those around me) with more self-compassion. I am writing about this today as this was me yesterday, as I exploded in anger at my family over something small and feeling like I was been pushed to my limits. Yet rather than seeing that I have failed I look at this moment as a learning curve and a way to show and teach my children that sometimes we do feel angry and it is okay. It is important to express anger (in a productive and controlled way) yet when we allow the emotion to overtake us we cannot control ourselves. As I noticed what was happening I removed myself from the situation to allow myself get back into a place of peace.

This place of peace is the key. To get to this place of peace takes ACTION not wallowing ACTION. My action was to remove myself and re-centre myself to see the bigger picture of what was going on!

What ACTION can you take to navigate through life’s ups and downs?

Until my next blog, enjoy your children.

To your happiness,

Signature -Debbie

1
Mar

Action, action and more ACTION…

At my ‘Align with your 2015 Dreams’ workshop on the weekend, I was asked “How do I overcome these negative thoughts that keep popping up in my mind, I know what they are yet they continue to keep on coming?”

Action, action and more ACTION was my answer.

Action is what will stop that thought in its track and more you away from it into a more positive place!

For me, this is something that I used to struggle with, because yes I knew why and what my negative thoughts were about, yet they continued on. So now whenever I feel that niggling self-doubt pop up, I take action in my life. It almost feels like I am proving that the self-doubt is a thing of the past and I am moving onto a more empowering future through the action!

This also keeps me away from that ‘poor me’ phase, which I would easily slip into once those negative thoughts arrived and I would relive different examples in my life where I felt like I was not good enough! The emotion would rise within me and I would begin to feel stuck in this phase again…

It is through the action of either a task in my business, putting myself out there in a social situation or simply just getting off the couch!

How can you take ACTION today to move away from your negative thoughts and into an empowered tomorrow?

To your happiness,

Signature -Debbie

11
Jan

Number 1 Tip to Overcome Your Down

We all have our ups and downs within our day-to-day lives. When we focus on the downs it will often make them seem like we are unable to overcome these downs. By focusing on the down, we bring in emotion and often past examples to re-enforce the down. So we end up not only experiencing the current down but also the many past examples of a similar down.

When we step away from the emotion (and the past) and look at the bigger picture which the situation is bringing it will enable us to see that there is light at the end of the down, we can re-align ourselves with the possibility of overcoming it and into the solution rather than the problem!

I know it is often hard to see a solution to the problem when we are stuck in the emotion of it, so to help I always distance myself from the situation and calm myself by taking deep breaths. Often this is enough to see beyond that moment and into the possibilities of improving the situation!

Give it a try today!

I talk a lot about changing your thoughts in the first chapter of my book, Beyond The Schoolyard. You can download my first chapter by clicking here.

To your happiness,

Signature -Debbie

 

 

8
Dec

The power in the now…..

At my weekly meditation class last week we talked a lot about being in the present moment. This is something that seems to keep on coming up for me lately.

This moment now is what keeps the past alive and what allows the past to continue to infiltrate into our lives.

This moment now is where we feel anxious or worry about the future.

When we look at the present moment with peace and acceptance, then the past will not dictate our present and the future will work itself out.

To quote my meditation teacher..

“Like attracts like, so when we are at peace in the present moment we will attract peace for all future moments”.

How true! We can change the future just by changing our present thoughts – it is very empowering when we think of it in this manner.

My biggest task this week has been to slow down, focus on the present moment and understand why something from the past or future is affecting me right now (when it is not even happening in the present moment). I had a perfect example of this over the weekend. I began to feel overwhelmed and anxious over something that was out of my control (and specifically someone). I needed to take a step away from the emotion that I was feeling and see why it was affecting me right now. I AM NOT GOOD ENOUGH was the current reason why it was affecting me! Which was really simple to see once I was able to step in the present moment and see logically what was happening. So instead of reliving the past and worrying about what was going to happen in the future because of this event, I told myself that I was GOOD ENOUGH and I am perfect just as I am in this moment. This is where I put my focus, not on the external event that was causing me angst.

How can you apply this to your life? And where do you allow the past to infiltrate into your present thoughts, actions and reactions.Slow down today and focus on the now. Be present in the now, not in what could of been or what should be.

To your happiness,

Signature -Debbie
31
Jul

More Joy, Less Stress

More Joy and less stress is something that we all want in our lives, I know I certainly do! But what is the magic key to creating more joy and letting go of the stress in your life?

The magic key is acceptance and gratitude (alright 2 magic keys!)

Acceptance is around accepting that everything is as it is meant to be, my favourite saying in life is IT IS WHAT IT IS! On my crazy busy days as I am juggling my kids, work and life, I will say this a lot and often drive my kids insane with this saying! To be able to accept that it is what it is, allows us to live in the present moment.

I heard a quote lately that read:

“If you are depressed, you are living in the past. If you are anxious, you are living in the future. If you are at peace, you are living in the present”. – Lao Tzu

This sums it up perfectly when you are trying to change the past you will feel hopeless, when you are worrying about the future you will feel anxious. It is in the present moment that we feel peace and joy. Focus on what is right now, not what could have been or what should be. The right now is where you can make changes to how you perceive the past and how you influence the future. Be the person you want to be right now.

The second magic key is gratitude. It is huge and can make powerful changes in your life. When we live in gratitude we are appreciative, thankful and happy with exactly what we have. We are not trying to be someone else or to get something else or look a different way. We just are, exactly as we and happy with ourselves.

It is so important that we focus on what we have and be grateful for everything that we do have in our lives. We need to let go of the “if onlys” and focus on what we have right now, in the present moment. Acknowledge all the things in your life (the good and bad) and be grateful for either the learning the bad situation is giving you or the pleasure the good situation is giving you. Coming from a place of gratitude will have a positive effect on your life and your current state of mind!

With these 2 magic keys you can start to unlock a life filled with more joy and less stress.

How are you going to be more accepting and grateful for all things in your life today (the small and big things)?

Until my next blog, enjoy your children.

Signature -Debbie

22
Sep

Gratitude

Wow – I have just had one of the most amazing experiences of my life! A trip of a lifetime with my husband!!

This trip has reiterated to me how grateful I am for my life and the people I have in my life. To me gratitude is about being appreciative, thankful, noticing those simple pleasures and acknowledging them. It is about living your life in appreciation of everything you have and everything you do! It is a very powerful place to be and such an important place to be!

At times in our busy lives we take people and things in our lives for granted and do not appreciate them for what or who they are. To me this is really important as when you come from a place of gratitude you are happier, less stressed and able to appreciate the beauty in all that life has to offer!

On my recent trip abroad, I have really taken a step away from the hectic life of being a working Mother to my four children, this has given me the opportunity to really see life as a gift, which I cherish and appreciate. I understand fully that at times in our lives, especially when the children are fighting and dinner needs to be cooked and after school activities need to organised, we get caught up in the stress and grind of it all. Next time this happens take a step back and be thankful for having happy and healthy children who are able to enjoy your cooking, do their sporting activities and have siblings to argue with.. Unfortunately there are so many people out there in the world who long for these simple pleasures and stresses…

Upon my return home I am starting a Gratitude Diary – which will be a way that I can write down and formally acknowledge all the things in my life (the good and bad) and be grateful for either the learning the bad situation is giving me or the pleasure the good situation is giving me. I encourage you to do the same, even if it is just a thought every day to be grateful for something or someone in your life. You will see what a positive effect this simple and effective exercise will have on your life and your current state of mind!

Until my next blog, enjoy your children.

Debbie

Xo

Beyond the School Yard

Meditation Made Easy!
Bring Calm & Focus to Your Life