Daily Intention Setting: Day 25

January 25

“Today I will notice when my thoughts run ahead of reality.”

The topic of the day is regulation – and I freely admit that I was really excited about it. Our lesson focuses on noticing when our brains begin to wander and then gently bringing them back to the present moment. Back to center.

Chibs Okereke leads us through a breathing exercise that includes a long inhale and a longer exhale. He explains that by extending the exhale we’re letting our nervous systems know that they’re safe so that we can relax into the moment. Our bodies know what is real whereas our brains like to predict. So when that happens, he invites us to simply notice when our minds start to churn, then guide them back to true center. “Presence is where clarity lives,” he says. It’s much better (and easier!) to deal with what’s happening right now than to fret about what may or may not happen.

Centering and regulation is something that I love to practice as well as to share with others. The struggle with “monkey brain” or “monkey mind” is real. When the hamster wheel in my head starts spinning and suddenly my thoughts are ricocheting off my skull like a scary mental pinball game, I pause to re-center myself in the present moment. If you’re experiencing monkey brain, here are a few things that might help:

  1. Take a couple of deep breaths. Breathe in, slowly and deeply, through your nose for 4-5 seconds and then exhale, either through your nose or mouth, for 6-7 seconds. (You can always play with timings to find what works best for you.)
  2. Try “Box Breathing”. Imagine a box. Breathe in (up) for 4 seconds, hold that breath in (across the top) for 4 seconds, breathe out (down) for 4 seconds, and hold that out-breath (across the bottom) for 4 seconds. (This works well even when you notice you’re feeling some stress.)
  3. Use a timer with a repeating bell. This is my personal favorite way of offering myself a continual reminder to re-center during meditation – just in case I don’t catch it. I set my Insight Timer bell to ring every 5 minutes. Whenever I hear that bell it instantly brings me back to the moment. If you’re just starting out, you can set the bell for every two minutes, then extend it once you get better at maintaining your focus during meditation.

I’m very passionate about the act of centering – not only during meditation but also in everyday life. These little techniques are great for settling our nervous systems, calming our brains, and reminding ourselves to be present. This moment is the only one in which we can take action. Not in the past. Not in the future. Right now.

Happy meditating!

#31dayintentionsettingchallenge

#dontfeedthefrenzy

#breathe

#trusttheprocess

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.

Daily Intention Setting: Day 24

January 24

“Today I will pause before I act and let calm lead the way.”

I love exercises with breathing! I have something to focus on during the meditation! Lalah Delia offers us the perfect, short “stillness practice”: inhale slowly through your nose for 6 seconds . . . then exhale through your mouth for 6 seconds. Simple. Wonderful. In through the nose, filling the belly . . . out through the mouth, letting your body settle and release tension. She says that, by breathing this way, it engages the diaphragm, helps you take in more oxygen, it lowers your heart rate and cortisol levels, and calms down your brain. Nice!

The rest of the meditation is spent practicing the breathing technique and sitting in stillness. She invites us to imagine ourselves being in a state of confidence, grace, and security. We repeat the day’s intention and the words, “I am still”. I believe that this is one of the best ways to approach the outside world. Rather than react instantly, we will pause for a moment, breathe, find that confident stillness within us, then respond calmly.

I really enjoyed this lesson and I think this is definitely something that I will take with me and utilize in my daily life. I love the act of pausing for a moment before acting. It gives us a chance to put a second or two between ourselves and the situation or person or comment, etc., before continuing. We’d probably have fewer heated conversations if we did this, don’t you think? LOL

I hope you have a wonderful day and find some time for yourself to sit in stillness.

Namaste.

#31dayintentionsettingchallenge

#breathefirst

#trusttheprocess

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.

Daily Intention Setting: Day 23

January 23

“Today I will thank someone who quietly makes life easier.”

✔️ Done!

Bea Walker says that it’s easy to overlook the people in our lives who quietly take care of us in some way. She reminds us that it could be a friend who checks in with us, a coworker with a kind word, or even a stranger who treats us with kindness. Sometimes those little things get lost in the shuffle so today is the day when we thank the people who touch our hearts.

Bea asks us to sit quietly, taking long, slow deep breaths while we envision someone who has recently enriched our lives in a subtle way. Think of what they did and let the warmth of their kindness fill you up with gratitude. Acknowledge it and send them your love and appreciation. Or, if you’re lucky enough to actually see them, thank them. Share your gratitude. I did. It made us both smile and laugh and it instantly brightened my day. Her generosity and support truly makes me feel loved – and I appreciate it.

Is there someone in your life that listens to you without interrupting or judging? Or maybe there’s somebody who always greets you with a smile and makes you feel loved? Or is there a person that always encourages and supports you through whatever journey you’re undertaking? How about someone who has done something unexpected?

Think of them. Send them good vibes . . .

#31dayintentionsettingchallenge

#gratitude

#thanksomeone

#trusttheprocess

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.

Daily Intention Setting: Day 22

January 22

“Today I will step back and let love lead the way.”

I can tell by the sound of Marianne Williamson’s voice that she’s passionate about the topic of love and trusting in its power. She talks about how we tend to try to plan, script, and control life or we think about how things should be, how people should act, etc. In other words, we have all these expectations and, when life decides it has other plans and throws a wrench into the cogs, it creates fear, tension, and frustration in us. And if we’re not careful, that could throw us into a tailspin that probably won’t end well.

Marianne says, though, that if we open ourselves up to love and live from our hearts, miracles happen every day, in their own way. She says that there is a law of love that transcends everything as we know it and if we can just trust in it, and be open to love, that a “greater wisdom” will lead the way. If we can loosen the reins a little, be receptive to the law of love, live from that place, and trust the process, we could experience more peace, love, and joy than we’d ever imagined – or planned.

I hope that we all can live from a place of love and give it to each other. To the world. Imagine how wonderful that would be!

I wish you a fantastic day full of love!

#31dayintentionsettingchallenge

#letloveleadtheway

#trusttheprocess

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.

Daily Intention Setting: Day 21

January 21

“Today I will do something kind with no expectation back.”

Liza Colpa says that kindness is a simple concept – but it isn’t always easy. Life gets chaotic, the world seems harsh, and even our inner voices can be a little caustic. It’s easy to feel overwhelmed and become impatient sometimes. So it’s important to be kind. Liza reminds us that kindness doesn’t have to be showy, it should just be genuine. From the heart. It can be as small as saying something nice to someone, maybe a compliment. It can be a brief pause or breath before responding to someone, giving ourselves a moment to calm down instead of jumping to react. And sometimes kindness is allowing yourself time to rest. Breathe. Be human.

Our breathing exercise today revolves around the visualization of a time when we experienced kindness. We inhale that positive, caring energy, letting it fill us with warmth. Then we exhale that kindness into the world. Repeat a few more times. Breathe in that warm energy. Breathe out genuine kindness. I love it!

Liza sends us off with the message that being kind to everyone “keeps care alive in the world, even if it seems small”. I suppose we don’t always realize how a tiny act of kindness can turn someone’s day around. So it’s important to choose our words carefully. Act with compassion. What might seem small to us may mean the world to someone else.

I hope you have a wonderful day!

#31dayintentionsettingchallenge

#choosekindness

#kindnessmatters

#trusttheprocess

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.

Daily Intention Setting: Day 20

January 20

“Today I will listen to my inner yes and no.”

I don’t know about you but setting boundaries has never been my forté. Like, ever. At least not in my personal life. Maybe with my children. Some. With my students, yes. But with administrators and colleagues, not so much. Any boundaries I’ve set have been more like bubbles: easily broken. :/

Our teacher, Nedra Tawwab, says that we know what boundaries are; the problem lies in the fact that many of us don’t follow through with them. We “override” them to try to make everyone else happy. We sacrifice ourselves, or what we know we should protect, in order to not make waves. Problem is . . . we’re the ones who end up unhappy.

In our meditation today, she leads us in a breathing exercise during which we say, “yes” then “no” and notice what happens to us. No judgment. Just witness how we feel. Then she asks us to think of a situation that we normally say “yes” to, even though it means that our needs come last. Witness how we feel when we think of it. Then she says to imagine saying something like, “That’s not going to work for me” or “I can’t take that on right now” or just plain, “no”. How do we feel? Notice it, she urges. She says that we may feel relief. We may feel discomfort. (Me? My chest tightened up and I could hear my heartbeat in my ears. Crikey!) But then she says that every feeling is allowed.

She reminds us that boundaries are like a “container” surrounding us. It doesn’t have to be a brick wall; it can be flexible. The point is that it’s there for a reason: it protects and holds in what is ours and blocks what doesn’t work. Then she nearly knocked me over with what she said next:

“I am allowed to protect my energy. I am allowed to say no. My needs matter.”

I know it’s true – it’s just a matter of believing it and standing by my decision to say “no” and make sure that my “yes” is real and genuine. I want my relationships with others to be honest and caring. That starts with me. I hope this exercise sparks something in you as well. You matter. You’re allowed to say “no”. It really is ok.

#31dayintentionsettingchallenge

#protectyourenergy

#trusttheprocess

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.

Daily Intention Setting: Day 19

January 19

“Today I will remember my worth is inherent.”

I’ve listened to this session several times already this morning, not just to take notes so that I can write this post, but because it’s something that I needed to hear. This message is so incredibly important and I think it’s something every single one of us needs to hear every single day: you are worthy.

Joel Cross explains to us that worthiness isn’t something that’s earned, though it’s what we’ve come to learn in this world. There are so many expectations placed upon us and we’re taught that our worth depends on how well we perform or how much we do etc., like some external reward that’s bestowed upon us by others when, really, we were born with it. Joel reminds us that we’re worthy just by being here, by being ourselves, by being present.

This lesson reminds me of one of my favorite quotes by Dr. Brené Brown: “Worthiness doesn’t have prerequisites.” We don’t have to jump through hoops for others in order to be worthy. We have nothing to prove. We are already worthy, just by being here. By being our true selves.

Joel invites us to place a hand on our hearts, take low-belly breaths, then exhale that which weighs us down: the pressures, the doubts and worries, the heavy stuff. He wants us to feel our hearts beating. That’s our center. That’s where our essence resides. That’s where our worthiness comes from – our hearts. It’s who we are and how we choose to show up.

You may not hear it from others (or yourself!) so I’m going to tell you right now that you are worthy. You are whole. You are enough. I hope that you remember it today and always . . .

#31dayintentionsettingchallenge

#youareworthy

#youareenough

#trusttheprocess

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.

Daily Intention Setting: Day 18

January 18

“Today I will trust myself instead of doubting every move.”

I decided to change the intention of the day a bit. Rather than “Today I will back myself instead of doubting every move” I simply changed ‘back’ to ‘trust’. It felt better to me. In any case, today’s session centered around confidence.

Matt Cooke leads us through a very brief but important meditation that meant a lot to me today. He says that confidence doesn’t have to be bold. It isn’t loud or brash and it isn’t about “having all the answers”; it’s about believing in yourself and trusting your decisions. It’s the part of you that keeps moving forward even when your inner (doubting) voice tries to take the wheel.

Then Matt asks us to take a deep breath and think of something we’ve been putting off, whatever that might be. He tells us to imagine a light in the center of our chests, one that grows with each full breath that we take. He encourages us to let it expand as we repeat to ourselves, “I trust myself.”

I feel that today’s lesson, together with Days 13 and 16, have made a significant impact on me and have helped me to clarify a few things as well as to lift my spirits and give me the boost that I needed to have faith in myself, my goals, and the courage to keep moving forward.

I hope that you enjoyed today as well and that it gives you a bit of confidence in yourself. Trust it. And when that little nagging voice comes a-callin’, stop for a moment, take a deep breath, and don’t let go of the wheel.

#31dayintentionsettingchallenge

#trustyourself

#trusttheprocess

#gobears

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.

Daily Intention Setting: Day 17

January 17

“Today I will reach out instead of waiting to be reached.”

Another short session with a sweet message: be the one to reach out first and make a connection. Faith Hunter reminds us that we naturally crave connection and, more importantly, that we don’t have to live life alone.

Sometimes it’s easy to forget that others are thinking of us and caring about us even though they’re not with us. I mean, how often do we think of people we haven’t seen or talked to in a while? It stands to reason that if we think of them, they probably think about us too. And that’s where connection begins. It’s up to us to take the next step: reach out. It doesn’t have to be some grandiose thing. It can be something as simple as a text, a check-in call, even a handwritten note to let someone know you’re thinking of them. Not because you have to but because you want to. I know how I feel when a friend randomly reaches out to me – and I know how I feel when I reach out to someone and they react very positively. We’ve made a connection and my heart feels full.

Faith asks us to sit in the silence for a bit and let someone pop into our minds. She tells us to let it happen naturally, not to consciously try to think of someone. Imagine their face. Think about the last time you spoke to that person. Then she encourages us to reach out rather than wait for them to contact us. She says, “One small step is enough.”

Who did you think of today? Will you reach out? It only takes one small gesture to make a meaningful connection . . .

#31dayintentionsettingchallenge

#reachoutfirst

#trusttheprocess

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.

Daily Intention Setting: Day 16

January 16

“Today I will do the small brave thing that’s been waiting.”

Though I’ve never seen any of his work, my favorite quote is by John Wayne: “Courage is being scared to death but saddling up anyway.”

That’s today’s focus. Courage. Not grand acts of heroism but smaller, more subtle gestures that have given us anxiety or fester below the surface, then come to light. Mark Groves gives examples like “the uncomfortable conversation you’ve been avoiding” or “the boundary you’ve delayed” or “the truth you haven’t said out loud yet”. He says that courage is doing something even though you’re scared. (That’s what reminded me of the quote.)

Mark wants us to look deep inside of ourselves and find that bravery that will allow us to live the life we want to live but have suppressed. He wants us to find the passions and dreams that we’ve silenced. He wants us to be courageous by leaning into what we feel. Even the pain.

Courage. All it takes is 10 seconds of bravery to change your life. Mark says that we don’t need to do it all, just take the first step. That’s it. He says, “Start with Step 1 and the path will illuminate itself.”

I must apologize because I’m having trouble putting into words what I want to say or what I’m feeling. I’m blown away by this session. I’m so grateful that this is today’s lesson. I needed it today. This session is really very powerful and I’m not even sure I can find the words to describe it. It truly is something that I want you to listen to for yourself. And I hope that it inspires you to do the one, small, brave thing that’s been waiting patiently for you to realize and follow through with – whatever that may be.

Namaste.

#31dayintentionsettingchallenge

#startwithstep1

#trusttheprocess

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.