Wholeness Health and YOU!

10-Day Burnout & Exhaustion Challenge: Day 2

The word 'notice' illuminated by a spotlight on a brick wall

Interesting. I liked the approach. In today’s session Cyrus, a.k.a. The Mental Level, led us along a journey of discovery. Yesterday, Ella reminded us that we just need to show up. Today, Cyrus taught us to simply notice.

Notice what? you ask.

Where, in our bodies, we’re holding onto the tension and exhaustion.

He began by saying that we tend to think about our exhaustion, depletion, etc., and ignore how that stress physically manifests itself. When I heard that I immediately assumed that I knew what was coming and could predict where I kept tension in my body. And I was right . . . partially. What I didn’t see coming was the fact that he wasn’t going to give us the ‘fix’ for it. He just helped us focus a “mental spotlight” on the areas he mentioned and all we had to do was notice what we felt. That’s it. Don’t think about it. Don’t do anything about it. Just notice it.

We started with a big breath. Then we turned on our “spotlights” and focused on the jaw and throat. I knew my jaw carried a lot of my tension but I wasn’t expecting to feel anything in my throat. But there it was. Hmm . . . Moving to the shoulders and upper back I noticed the usual tension. Not terrible today, but still there. Then we moved to the chest and heart. Ok. Again, not bad. Although I suddenly noticed a very pointed ‘pain’ in the center of my back. I shifted a bit but it didn’t help. So I just focused on it. (Mainly because he said not to do anything. Oops.) When we traveled to the belly and lower back area I didn’t really notice anything there. Not in my belly. The only tension I felt was in my back simply because I wasn’t leaning against anything during the meditation. Then he moved to the hands. Here, at least, I felt no tension. They drooped over the edge of my knees and hung effortlessly. I stayed there for a moment and noticed a pulsating sensation. My heartbeat. Huh. Never noticed that before. Cool.

We closed the session with another deep breath. He explained that what we did today would carry us into the rest of the challenge. By becoming more aware of where we hold tension and stress the shift has already begun. Beginning tomorrow, we’ll learn to use breathwork to start to ease the exhaustion. Overall, I thought it was an interesting session, especially since we were encouraged not to do anything but notice what was going on in our bodies.

Where did you feel the tension/stress/exhaustion/depletion in your body? Where do you normally hold tension? What surprised you today? I’d love to know what you experienced. Toss me a comment . . .

Hope you have a great day!

#10dayburnout&exhaustionchallenge

The information provided on this website is intended for educational purposes only and is, in no way, a substitute for professional medical advice. The events, practices, and opinions discussed here are those of the author and should be treated as such. ALWAYS talk with your doctor about conditions, medications, and concerns you have about your health and work together to determine the best course of action for you.

10-Day Burnout & Exhaustion Challenge: Day 1

Red octagonal stop sign at a suburban road intersection with cars and trees

Here we are: Day 1 of another Insight Timer challenge. I hadn’t planned on posting daily through this one, but today’s meditation changed my mind. The Voice in the introduction said, “So many of us are always available, never switching off, and never saying no” and we don’t just stop. Our bodies don’t remember what that feels like, which really resonated with me – and a lot of people that I know would probably say the same.

Ella Mills, our first teacher of the program, reminds us that we’re not alone in this. She says that when we say we’re ‘resting’, we’re not really resting. We might be sitting down, but what are we doing? I don’t know about you but sometimes when I need a ‘break’ I scroll, I play some kind of brain game on my phone, or I journal. Rarely do I just stop. Ella says that we need to truly stop, even for just a few moments, so that our bodies can come out of the constant state of fight-or-flight and re-learn how to rest-and-digest. She also tells us that we don’t have to do this perfectly, that it’s ok for our minds to wander, and that the most important thing is to simply “show up”. We have to give ourselves permission to rest.

Today’s meditation was just the introduction, and it was fairly short. Less than 10 minutes. Ella leads us through the act of simply noticing different things and allowing ourselves to melt into the chair or bed. A few deep breaths. She asks us to soften or jaw, our shoulders, to just let go of anything we’re holding onto. Then she says, “You have nowhere to be, nothing to do right now. Just be.”

I think that’s what really motivated me to post about this challenge. We’re always on the go. We’re always doing things for everyone else. We always have somewhere to be. The calendar is always full. So, in my mind, there’s the real challenge: put yourself and some time to stop on the calendar. Take advantage of a moment to yourself. For yourself. No one is going to do it for you, nor is anyone going to make sure that you do it. If you’re like me and secretly need that little nudge or feeling of permission from someone else, if only to give us that sense of relief or affirmation that we’re not being totally and completely selfish, here it is . . .

I GIVE YOU PERMISSION TO STOP.

I GIVE YOU PERMISSION TO SIMPLY BE.

RIGHT HERE.

IN THIS MOMENT.

I hope that you join me on this challenge. Put yourself on the calendar.

#youarenotalone

#youareworthy

#10dayburnout&exhaustionchallenge

10-Day Burnout & Exhaustion Challenge

Insight Timer posted this question:

“When was the last time you felt genuinely rested, and what made that possible?”

Huh. Well . . . hmmm . . . let me see . . . uh . . . 😳 🥴

Was that your answer too?

If it was, then maybe Insight Timer’s next challenge could help us. They’re hosting a 10-day program that addresses exhaustion through guided meditation, “body-based” (I’m thinking maybe movement?) sessions, and breathwork practice. In under ten minutes we’ll learn some tricks to help us find that place where we feel rested and completely in the moment. Just being. Nothing else to do or think about.

This challenge is designed for those of us who are “running on empty” and it doesn’t seem to matter how much sleep we get. We’re still tired. Exhausted. Burned out. And none of the things we used to do to refresh ourselves, our bodies, our souls, is working. The brain is constantly churning. We’re tired. And it affects more than just our moods. It affects how we relate to others, how we treat ourselves, and ultimately our physical bodies.

So join me by accepting the 10-Day Burnout & Exhaustion Challenge on Insight Timer. It begins Wednesday July 22. Give it 10 days. Learn a few techniques to give your body and brain a well-deserved break. Teach them to stop and rest. We deserve it.

In the meantime, I hope you have a wonderful day. And remember to breathe. 😉

#10dayburnout&exhaustionchallenge

#insighttimer

#breathe

#youreworthit

Gratitude

It’s been said that expressing gratitude can greatly improve one’s mental health. By finding the good, recognizing that we do, in fact, have wonderful lives, and declaring how grateful we are for the many blessings that have been bestowed upon us, we can change our attitudes and become more positive people. Live longer. Be more healthy. Be happier. Be calmer. Fill in the blank . . .

A few years ago or so, when I was going through a particularly rough patch (read: hell) I remember reading about the gratitude phenomenon and decided to give it a try by creating a Gratitude Journal. I even went to the store and bought a mini notebook in which I could keep track of my feelings of gratitude. I used a stencil and colored pencils to decorate the inside cover with a few swirly flourishes and the words, “Give thanks”. And on that very day I wrote my first entry: “I am grateful for effortless mobility.” I remember writing that specifically because as I walked into the store to buy said notebook I observed two people who required the use of scooters in order to do their shopping. Let me state for the record that there is absolutely nothing wrong with using a scooter or other transportation device. If it helps someone get around so that they can do the things that they want and need to do then, by all means, go for it. I mean, who doesn’t want to hang on to their independence?? Anyway, please just keep in mind that, at the time, I was clinging desperately to something positive so that I didn’t burst into tears.

On the second day I wrote: “I’m grateful for the sunshine and fresh air.”

On Day Three I wrote: “I am thankful for my fantastic husband.”

Day Seven said: “I’m glad the day is over.”

Day Ten was: “I’m thankful that I have kind children who can think for themselves.”

Day Twelve: “I thank God I didn’t strangle anyone today.”

Day Fourteen: “I’m grateful for vodka.”

At that point I stopped writing in my Gratitude Journal . . .

I knew immediately that my mental state was racing downhill toward a brick wall with no brakes. I was going through the motions and it wasn’t working. I call it ‘forced gratitude’ – thinking, saying, or writing the words to practically bully them into being. A desperate attempt to manifest those feelings. And it doesn’t feel sincere. For me, personally, it needs to be what I truly feel in order to believe it and live in it.

Since then things have greatly improved (thank goodness!) and I still try to express my gratitude on a regular basis, I just choose not to write it down. And when I do voice it I make sure that the sentiment is genuine.

More recent events in life have caused me to see lots of things in a different light. They’ve moved me to really think about what’s truly important in life, what I want, who I am and who I want to be, and what I’m willing to do (or not!) in order to achieve the kind of life I wish for myself. And really, it usually boils down to a few things: better relationships with the people I know and love, growing old with my husband, pursuing my passions, and doing the things I love to do.

Basically, life is much too short to waste it on things that don’t really matter or bring joy and value to our lives.

I realize that is, by no means, a novel concept. I think we all probably know it to be true. The problem is actually acting on it. I journal on a regular basis and I’ve come up with a few things that I’m going to implement that I hope will make my life a little better, a little easier, and maybe a little lighter. First on my list is expressing my gratitude whenever it strikes me. A reminder that I am alive, that I have a great life with wonderful people in it, and that even when things go sideways there’s an opportunity to grow.

What are you grateful for today?

I am grateful for you. And I’m thankful for the opportunity to be able to share what I learn with you so that, hopefully, you can use it to make a change for the better in your life.

Lots of light and love to all!

#gratitude

Get Lost!

. . . on the trails of Pilcher Park!

Yet another hiking adventure is in the books! This time we headed out to the Joliet/Lockport area and wandered along the paths at Pilcher Park. If you’re looking for several path options, this place is for you. Here’s what we found:

The Nature Center is the hub for all the trails and has real restrooms. 🙂 There are a couple of large maps highlighting all of the different paths throughout the preserve. Some are paved, so if you need or prefer level, smooth terrain for your bike, stroller, or wheelchair you’ll be able to enjoy the park easily. Other paths are packed, crushed stone that are easy to navigate and include a few mild hills. They’re fairly easy to follow as well since they’re marked with colors that correspond to the different paths. All of the trails meander through a canopy of maples, oaks, and other greenery. We did wear our bucket hats just in case anything decided to drop down from the trees, insects or . . . other things.

We didn’t really run into too many people on the paths, but then again we took the outer loop which was a bit more hilly than the ones along the Interpretive Path. It was so very peaceful and quiet. The sun was out, the temperature was climbing but the canopy kept us cool as we trekked through the woods. Birds were everywhere, even some squirrels, but we met a couple of new friends along the way:

According to AllTrails, the Pilcher Park Loop Trail is an easy 2.4 mile loop that takes less that an hour to complete. That’s just one of the trails they have to offer. (We logged 2.2 miles on the Outer Loop.) One bit of advice: look online to see if there are any events happening at the Nature Center before you go. We ran into major parking issues due to the book drop-off/donation/resale event last Saturday. We were lucky to find a spot about 1/4 mile down the road and backtracked to the trail head.

No matter which trail you choose to explore I don’t think you’ll be disappointed. Just remember to dress appropriately for the weather, wear a hat, and bring plenty of water. I imagine you could spend the majority of a day there winding along several different trails and having a picnic at one of the tables outside the Nature Center. We hope you enjoy this area as much as we did!

#happyhiking

#pilcherparklooptrail

365

Yes, 365. Three hundred sixty-five.

The number of consecutive days of meditation.

I can’t believe I did it! I’m so excited!

A year ago, June 1, 2025, Insight Timer hosted the Mid-year Reset Challenge and I accepted. It fit well with my idea that any day is a good day to start again. To start anew. I’d been meditating on and off for many years but I didn’t really stick to it for more than a couple of months and I thought that some guidance would be helpful. Little did I realize the impact it would have on me.

I finished the challenge and it felt wonderful so I continued. After a few months I took pride in the fact that I had established a great meditation habit but what surprised me was how much I needed it and counted on it every single day. Even more so was how much it changed the way I saw things, reacted to situations, taught me to act in a way that aligned with my values, and showed me how to be the person I want to be.

Was every meditation fantastic? No. In fact there were some that ticked me off and I was more irritated after I was done than when I started. (Someone once said that it must mean it’s working. Crikey!) But most of them have been very meaningful and soothing.

Did I spend 20-30 minutes a day meditating? Nope. Some days I only had about 5 minutes to myself but it was mine. I took whatever I could get. Other times I’d get lost in the silence and 45 minutes would go by in a flash.

Did I ever fall asleep during meditation? Yep. A few times. It was usually when I didn’t have (make) time during the day and bedtime was upon me and I panicked that I hadn’t meditated yet. I found a sleep meditation (both guided and with music) and drifted off after the lesson.

Was my mind calm and quiet during every meditation? Oh heck no! There were days when I couldn’t get my mind to shut up for two seconds! I felt like my thoughts ricocheted off the inside of my skull like a pinball machine on a caffeine and sugar high. Other days, though, my brain settled in as if it had been wrapped in a warm, comfy blanket and was able to relax and simply be.

I experienced all kinds of things throughout the past year of meditation and I’m grateful for every one of them. The highs, the lows, the frustration, the peace, the emotions, the joy, the guidance, and the way it has changed me for the better. And I don’t ever want to stop. 🙂

Thank you, Elizabeth Gilbert, for putting the idea in my head to meditate.

A huge thank you goes to Sarah McLean and her amazing book that literally changed my life.

And, finally, a gigantic thank you to Insight Timer for keeping me motivated, engaged, and fascinated.

I hope that you give meditation (in whatever form) a try and see what it can do for you.

Namaste.

#meditateforlife

#insighttimer

#sarahmclean

#elizabethgilbert

Go Take a Hike!

. . . to Hoover Forest Preserve, that is.

Hubby and I are heading to The Colorado Rockies next month and we’re gearing up by doing a lot of walking and finding a few moderately challenging hikes in the area. We’re also breaking in our new footwear and I’m having fun with my new backpack. 🙂

This past weekend we scrolled through the AllTrails app and decided on a trail: the Hoover Forest Loop Trail in Yorkville, IL. According to the app, it’s an easy 2.8-mile loop with about a 144-foot elevation gain. The estimated time for completion is 1-2 hours. Here’s what we discovered on our little trek:

First of all, it’s gorgeous! Everything was so green and lush! The trees were full, flowers were in bloom along the path, and there were a few wildlife sightings deep in the forest – we were surprised by the deer! (One took off and the other one apparently didn’t want to be photographed and I only got a picture of its butt . . .) Much of the hike is shaded, too, because of the forest canopy but there are a few spots that are wide open so be sure to wear sunscreen and a hat. And take along plenty of water! You’ll be glad you did. I imagine this hike would be beautiful during the fall and winter as well . . .

Second, the loop is fairly easy. There are some steeper hills but the ground was either well-packed dirt or crushed limestone. Some parts of the trail were paved so if you’re looking for something that’s wheelchair- or stroller-friendly, you have options and I’m sure you’ll enjoy it. There are even a couple to places to see the Fox River. Note: make sure that you have the map of the preserve open and take notice of the marked trails. We weren’t paying attention and ended up drifting way off the trail and had to backtrack. It added almost another mile to our hike!

Finally, the entire preserve was really well maintained. There were some open spaces and pavilions for gatherings, group campsites, and even a playground with a nature center for educational outings. Oh! And one of the best surprises was an actual restroom building with flush toilets, soap, water, and hand dryers. I know it sounds kind of silly but when you spend about 35 minutes in the car, an hour and a half (and a little over 4 miles!) meandering through the woods, then have to make the return trip, a fully functional bathroom is a welcome amenity!

We had a great time and plan to go back in the fall to enjoy the colors. We only encountered a handful of people so we were able to truly enjoy the outdoors in peace. I hope you get the chance to get out there and experience it for yourself. Until then, happy hiking!

#wholenesshealthandyou

#hooverforestpreserve

#hooverforestlooptrail

#goplayoutside

7-Day Connection Challenge: Day 7

Day 7: Choose Your Company

We did it! A full week with Alex Elle doing some meaningful work about figuring out what’s working, what’s not, how to see things more clearly, what we need, what we’re holding back, what we’re letting go of so that we can receive, and how it feels to be safe.

Today she talks about the company we keep and poses a question she’d like us to ask ourselves: “What kind of connection am I actually available for now?” She reminds us that it doesn’t mean what we wish for or what we’ve settled for in the past. It means right now. She says to choose three values. For me? Honesty, mindfulness, and reciprocity are the three that come immediately to mind. I must honor these qualities as well, not just the other person. Connection is a two-way street, right? And she says that these words aren’t what we hope for, they’re “decisions”. Then she tells us to repeat a few phrases: “I am not wishing for something to be true. I am deciding what will be.”

She reminds us that we’re human and that we may find ourselves reverting back to our old habits but encourages us to remember that we can change that. We can always come back to our decisions. We can choose to realign rather than overextend or act to please others. We can choose ourselves, our truth, and better connections. We now know how this feels and we can never forget or un-learn it. It takes work. It means that we need to be consistent. But it is possible. She leaves us with yet another truth:

“You don’t have to earn connection by abandoning yourself.”

I hope that you’ve learned some things about yourself during this past week. I know I have. I think I was hoping for, and expecting, something a little different when I began this challenge but ultimately I feel that it prompted me to examine a few relationships a little more closely and taught me that I don’t have to shrink or abandon myself to try to make others happy. I will do my best to keep that close to my heart whenever I find myself feeling ‘heavy’ or overextended. I will remind myself that there is give and take in every connection. Every relationship. I will remember what I need and what I’m available for and strive to stay the course so that I can enjoy every connection I make. I wish you all the best in your journey to find true connections.

Namaste.

#7dayconnectionchallenge

#chooseyourcompany

7-Day Connection Challenge: Day 6

Day 6: Let Care In

We know how to give. That’s fairly easy. But what about receiving? Do we really know how to do that? Alex says that it requires us to let go, to trust someone else, and that’s not always easy. I think we know when we’re not receiving as much as we pour out into something or someone else, but I wonder if we’re capable of truly letting ourselves be vulnerable in order to receive the care that we crave. Or maybe we don’t think we deserve it for some reason.

Alex leads us through a few breaths, asking us to “soften” with each breath. Then she asks us to think about a time when we were truly cared of, taken care of, or fully supported. Hmmm . . . I was a little hard-pressed to come up with an instance quickly but eventually one did surface. The point of the exercise is to remember a time when we felt safe. Then she asks a series of questions about what we will “allow” for ourselves, what will we “welcome into” our lives, and what we’re letting go of in order to receive.

At this point, she brings up the subject of “repair”. If someone has disappointed us (that includes ourselves) or we’ve lost trust in someone, can it be repaired? Does it need to be repaired or just recognized? She goes on to ask us to consider if there is joint effort in our relationships. In other words, are our efforts being reciprocated? Or are we doing all the work? Is the other person “capable of repair”? She wants us to notice what comes up. No stories about it. No judgment. She doesn’t even want us to fix it yet. It doesn’t need to be.

Finally, she encourages us to ask ourselves, “What does safe, mutual connection actually feel like in my body?” “What am I releasing to receive this season?” These are some questions we need to figure out in order to move forward. I hope that they help you to think about a time when you felt safe and supported and what you need to let go of to get that feeling back. I know I will. Tomorrow is our last day. See you then.

#7dayconnectionchallenge

#letcarein

7-Day Connection Challenge: Day 5

Day 5: Permission to Evolve

So far in our journey we’ve thought about our relationships, how we’re overgiving, where we’re feeling it, what we’re holding back, and how to see things clearly. Today we’re talking about letting go. Alex says that it doesn’t have to mean that it’s a loss. It could be a good thing. It might mean that certain things that used to ‘work’ no longer serve a purpose. They’ve done what they needed to do but they don’t align with our vision for ourselves or our future.

Alex asks us to think about a relationship that’s different. Think about what’s changed. She says that when we think about relationships we may feel gratitude, we may feel sadness or grief, or we may feel relieved to let it go. She suggests writing a letter, even if only in our heads, expressing our gratitude for the lessons we’ve learned from that person. Or she says we may want to journal about how we feel. She gives a prompt suggestion: “I’m ready to release . . .” and then urges us to really think about letting go of the version of ourselves that said yes when we really meant no or the one who self-abandoned.

I don’t know about you but I journal all the time. It helps me think through things when I don’t feel like I can talk to anyone. Alex encourages us to think about the following questions because she says that we make space for something greater when we let go of whatever no longer serves us. She also poses three questions that really made me stop and think about what I need to do for myself:

“What did this relationship teach me?”

“”What am I ready to release?”

“What am I no longer available for?”

The most important part of the session, however, was that Alex said, “Letting go is not a failure.” This brought a few tears to my eyes. It offered a kind of release for me – permission to say that it’s ok to let go what isn’t working any longer. It’s no one’s fault, really. Things change. Things evolve. And I guess that’s the real lesson here. It’s ok that things change. That’s life. And it’s ok for us to change with them.

I hope this session began to pull the series together for you as it did for me. But then again I enjoy journaling so that gives me an outlet to mull things over. More than anything, though, I hope that it helps you to begin to think about the relationships in your life, what you’re giving, what you might be denying yourself, what no longer serves you, and how you might move forward so that you can live the life you deserve.

Have a wonderful evening.

#7dayconnectionchallenge

#permissiontoevolve

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