Motherhood

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

2
May

Victimhood vs Personal Power

Often we get caught in a ‘victim’ mentality with people and situations round us. We feel like we have no control over what is going on externally. I am sure that you have been in this situation and I know I certainly have many times.

When we allow ourselves to fall into the ‘victim’ mode, we fall deep into the emotion of the situation, with many examples and reasons why it is not fair and the poor me mentality comes to full light. Hence we lose our personal power.

Yet if we realise that this ‘victim’ mode is just a pattern of behaviour that we live our life in, then we can move away from ‘victimhood’ into a more logical space and regain our personal power within the situation. It is here in the logical space that we can see what the facts of the situation are, allowing a whole new perspective to come into our light and understanding.

Unfortunately (as I am well aware) this victim mode is something that we automatically go into and it is an easy space to be in as we can blame others around us. Yet to make the change away from ‘victim’ mode it does take a choice and change of behaviour to do this, which only requires practice.

Yes it does only take YOU to make a change in YOUR life.

Victimhood

This all sounds great, but how do I practically start to become this empowered person who is no longer a victim of their circumstance? Here are a few steps to help start making this change…..

  1. Accept that people around you are not going to think or act the way you do. We are all different, so celebrate who you are and your personal values.
  2. Check in with yourself to see how you are behaving and what you are contributing to these circumstances, if you can stand in the light and be true to who you are in kindness, love and compassion then you need to remain in that space and not allow others around you to change who you are (in other words don’t react with bad behaviour because someone else is acting badly).
  3. Be thankful that this situation / person in your life, as they are here to teach you something about yourself and empower you to be strong within yourself.

For me, these simple steps can make a huge difference, as they give you a structure to work with and move you away from that irrational and emotional space that ‘victimhood’ surely brings.

Good luck with it and remember to be kind to yourself as you begin to make the changes within to ultimately make the changes on your outside life.

To your happiness always,
Signature-Debbie-e1404124371738

22
Mar

Beginners Meditation Free Trial

Meditation is a tool that I use everyday in my busy life. It helps to centre me and ground me into a space that I can enjoy the busyness of my life. The more you perform meditation, the easier it becomes and the more you can then integrate it into your life when you first feel stressed or anxious.

Meditation brings you into the NOW, where we can listen to what is happening around us right now, as the past is not happening (again) and the future is not here (yet). In the NOW we can only have influence over what is happening right NOW. By changing your thoughts in the NOW, it will change you perception of the past and alter your anxieties of the future. It is a very powerful and important space to be in. Which is one of the reasons why I love meditation so much.

To do start practicing this in your life today, throughout your day remember to focus on your breathe. Breath in for 3 deep breathes, feeling the breathe as it fills your lungs and stomach with air and then on the release feeing the breathe leave your stomach and lungs. Once you have done this once you can then start to step it up a notch by incorporating a colour into the breathe, with each in breathe imagine you are breathing in a white healing light, filling your body with the white light. Then the next step on from this is to incorporate an emotion / feeling into your breathe. I breathe in peace and love and breathe out resistance and anger (these emotions will vary depending on the your day – so feel free to add any emotion here, just always remember to breathe in the positive emotion and breathe out the negative emotion).

I am now running regular meditation classes on a Tuesday at 12pm, this is a beginners class and almost full (as I like to limit these classes to small numbers to allow for a more intimate setting). Today I would like to offer you a free trial of this class to help you enjoy and live the benefits of meditation in your daily life. If you are interested, please email me at [email protected] or call me on 0422 011 180 to discuss further.

Remember guys “The soul always knows what to do heal itself. The challenge is to silence the mind to listen”.

To your happiness always,

Signature-Debbie-e1404124371738

11
May

The quieter you become the more you can hear

In our busy lives rushing between all the ‘jobs’ we need to get done every day, we get caught up in needing to be somewhere or do something and forget to actually live our lives!

For me, this is something I struggle with each and every day as I am a woman of many hats – I am a mother to four active children, I am a Kinesiologist, I am a wife and (just recently) I am the Tuckshop Lady at my children’s school. Which means that my life is a busy one with lots going on.

This makes it very easy for me to get stuck into the never ending cycle of what needs to be done and in constant thought about the next job to do! And for a long time I would be this person, struggling everyday to get everything done and feeling absolutely exhausted at the end of each day. Unfortunately my children and husband would often bare the brunt of my tiredness and frustrations.

I decided that I did not want to be that mother and wife who is cranky with no time to connect with her children.

I have found the one thing that has made a huge difference for me is meditation and mindfulness of the present moment. It is through this awareness of what is going on and allowing myself time out to re-focus on what is important which has enabled me to be calmer and ‘in the moment’ with my family.

My one most important tip to you today is to take some time out today (it only needs to be a few minutes) to breathe and just allow yourself to sit in the moment. Focus on your breathe and allow your mind to quieten down. Do this a few times each day. I will do this while I am waiting for my kids to come out of school, before I get out of bed in the morning, whilst I am eating my lunch, short breaks at the computer and most importantly before I go to sleep at night. Give it a try in your life today, it is something so simple which can have a profound effect on your day and mood.

I am very passionate about this as I know (through my own experience) that you can also get control of your busy life through using the same techniques I use daily. Hence I have created a workshop called ‘Meditation Made Easy’. Please click here for more information.

Until my next blog, enjoy your children.

Signature -Debbie

27
Apr

Do you feel overwhelmed trying to be the ‘perfect’ parent raising the ‘perfect’ child?

I have been busy lately working on an exciting free program called ‘Bringing Happy Back’. This program is for all parents out there who feel stressed, anxious and overwhelmed in trying to be the ‘perfect’ parent raising ‘perfect’ children!

Click here for more info.

It is a free 21 day emailed program with many bonuses, including webinars, competitions, give-aways, private facebook community and an end of program get together (in Melbourne).

I have written this program as a way to help many families who are struggling with day to day life and to help them bring the happy back to their families. It is my belief that every family deserves to be happy through life’s up and downs and I am on a mission to create this for your family too.

Click here for all the program details and registration.

This program will begin on the 18th May!

I look forward to welcoming you and taking your family through my essential steps.

To your happiness,

Signature -Debbie

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

16
Mar

Love Your Brain!

With 4 school aged children in both primary and high school, I am very passionate about how to support children’s brains in learning. hence I have developed a program called ‘Love Your Brain’.

Our brains are just like any other muscle in our body, it needs to be exercised and looked after to function at its optimum level.

What can I do to help support my children’s brain in learning???

  • Water and lots of it! Check out my previous blog on the importance of water.
  • Make sure they are eating food high in protein (at every meal), check out my previous blog here on protein.
  • Encourage them to do brain exercises, check out my previous blog on some simple brain exercises.
  • Allow for relaxation time, time for the brain to unwind and relax. I love talking my kids through a gentle meditation before they go off to sleep.
  • Ensure they are getting enough sleep. Sleep is when the brain repairs itself, develops and allows it to relax a be ready for another day at school.
  • Have fun with my kids. As much as learning and discipline is important it is just as important that our brains have fun, to allow for our feel good endorphins to be released within our bodies.
  • Keep out additives, colourings, flavourings and preservatives from their diets. These are artificial products and can cause the brain to go either hyper, confused or anxious.
  • Lots of love and guidance. Some of the basic needs of our children are to feel safe and loved, if they do not feel this then their brains will not function as calmly and effectively as possible.

It does seem like a lot of things to do for our children’s brain, yet it really is not and I am sure you are already doing a few of these points.

It is about seeing your child’s brain as a focus and nurturing it through these different points.

Based on these points I will be running a webinar called ‘Love Your Brain’. It is a 1 hour webinar containing lots of information about how you can help improve the function of your child’s brain. These webinars are very informative and a must for all parents and teachers. To register for this ‘must see’ webinar please click here.

Until my next blog, enjoy your children and don’t forget to Love their Brains!

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
1
Dec

Get Organised For Christmas

With the Christmas excitement building I want to share with you some important tips to get yourself organised for Christmas, so you can start to relax and enjoy the festive season.

I love Christmas and all the joys it brings, spending time with family and friends, surprises and lots of food. With all of this comes a lot of preparation and time needed to get Christmas organised! So I have come up with a list of 7 essential things you can do in the lead up to Christmas to help you focus on the magic of Christmas rather than the stress of getting everything done!

1.       Accept that it is crazy busy

I think this is a huge one, we need to accept that this time of the year does get busy with lots of social engagements, cooking and shopping. Accept what it is and what you can or cannot get done. Do not focus on all that you haven’t done, but instead on what you did achieve – even if it was helping your daughter for 1.5 hours to write her school Christmas Cards!

2.       Make a ‘Things to do list’ of all the things that you need to.

For those of you who know me, I love my ‘Things to do lists’, I do them regularly for big projects I am working on and I also do them on a weekly basis for weekly activities – which incorporate my bigger lists. I know they take time to set up, but believe me the feeling of accomplishment you get when you tick things off your lists is worth the extra effort.

3.       Look after yourself

This one can be a tricky one, especially with all of the social gatherings and copious amounts of food this time of the year brings. Obviously I am not saying don’t go out and enjoy yourself, because that is a major part of the fun of Christmas. What I am saying is when you at home, opt for that healthier option and drink more water to counter balance the food or drink that you enjoyed the night before.

4.       Start a present list.

Every year I print off my standard list from my computer (I use Excel for this) with everyone’s name who I need to buy a present for, including family, friends, teachers, kids friends etc. Then I write down next to their name what I will buy. I find this is a great way to keep track of who and what I am buying and then I will then use my present list as my shopping list when I head to the shops. No-one ever gets forgotten!

5.       Use your Junk Mail.

Start to use that never ending supply of Junk Mail which all of our letterboxes are bombarded with at this time of the year to think of ideas for presents, especially for those hard to buy for. Shop smarter, so when you do actually go to the shops you know exactly what you are buying rather than wondering around the shops looking!

6.       Spread that Christmas Spirit

At times, especially when we are busy we tend to only focus on ourselves and the things we need to do. This Christmas season, take some time out to do something for someone around you who may need a little extra help or just because. Imagine if we all did one thing special for someone in our lives, think about how fantastic it will be for the Spirit of Christmas to grow and extend outwards. And could you also imagine if everyone at the shops let one person in front of them either at a queue or driving, the shopping centre would be filled with happier and less stressed out people!

7.       Have fun and enjoy it

Above all remember it is Christmas and it only comes once a year, enjoy it and spend time with all those you love and cherish. Let go of what you could’ve or should’ve done and just be in the moment of all the magic that Christmas brings.

With all that said, I would like to take this opportunity to wish you and all your families a very Happy and Safe Christmas. Enjoy.

Signature -Debbie

 

30
Nov

Webinar – Happy Mums = Happy Kids

This week i was fortunate to run a webinar with some amazing Mums, called Happy Mums = Happy Kids.

I always love running webinars, as they give me a great chance to connect with you all on a more personal level. The most important tip from the webinar (and the one that i received the most feedback on) was ‘Don’t be so hard on yourself’.

Often as mothers we tend to strive for perfection and when our life and mothering falls short of perfection, we become hard on ourselves that we are not doing a good enough job! This leads us to get caught up in negative thoughts and beliefs about ourself that often are not even true! This negativity is laced with past experiences and years of being judgemental of ourselves.

What I asked on the webinar was…

“How can you be happy when someone is being mean to you all the time?”

This question is often a confronting one, as it makes it so obvious to us that how can we be happy with these negative thoughts running through our conscious and sub-conscious minds all the time? It is here in these thoughts that we need to make the changes to be able to step away from this negativity to become our own best friend.

So my question to you today, is how can you treat yourself kinder? I know for me, I am going to be kinder to myself by doing a short meditation each day, to help calm my mind and be present in the moment!

Here is the link to the recording of my webinar for you to listen to in your own time. Please click here….

Enjoy guys.

Signature -Debbie

Beyond the School Yard

Meditation Made Easy!
Bring Calm & Focus to Your Life