Mindful Mindy's Musings

Artist Date

2012-01-29T15:51:00.007-05:00

This weekend I had the luxury of spending a few hours prettying up my 2012 Planner Pad and creating some inspiring vision cards for the year. Give me a few free hours, a stack of magazines, and a glue stick and I'm one happy girl!

a peak at my Vision Cards

front of my Planner Pad

I love how this turned out! It is so simple (especially compared to what I created last year) and I feel it really speaks to what I'm craving this year.

back of my Planner Pad

Please excuse the glare! It's from the clear contact paper I use to cover my collage. The quote on the back says, "Sometimes we just have to go with the flow, get out of our own way, and heed the well-intended whispers of our stalwart hearts."

What do you use to manage your time and to-do's? Have you added a dash of flair to it? Please share in the comments - I love hearing from you!

2012 Word of the Year

2012-01-28T16:48:00.009-05:00

I love the practice of choosing a word or phrase for the year. It helps me focus on my overall intention for the year and provides me with a guide post to refer back to as I choose where to focus my time and energy.

This year I struggled to settle on a word, unsure of exactly what I wanted 2012 to embody.

As I often do when grappling with a decision, I spent many hours writing in my journal and exploring what I want for this year.

First I thought my word might be shine. This year I want to step even more fully into my true self. In my work and in my life. I want to do so confidently and without apology. I definitely do want to shine this year but that's not all I want. And shine wasn't giving me the YES feeling that I want from my word of the year.

So I asked myself (a la Eat, Pray, Love), "What do I really, really, really, really, really want this year?"

More than anything I want to feel calm and relaxed. I want to go with flow. I want to feel like I'm present for all the moments of my life. I want to feel like I'm living my life on purpose not just being dragged along for the ride.

This brought me to two new words - play and plan, but that didn't feel right either. Mellow came to mind. The embodiment of ease. No word or words was feeling right and I was becoming frustrated. January was coming to an end - I needed to figure this out!

It dawned on me that my quest for the perfect word to describe what I wanted for 2012 was leaving me feeling the opposite of what I hoped for this year! So I sat back, took a few deep breaths, and decided to let go and trust that my word for 2012 would find me.

Eventually it came to me and, as I knew it would, it immediately felt like the right word for me.

My word of the year for 2012 is.............

LIGHT!

It encompasses the feeling I want to embody this year - carefree, joyful, relaxed - and my intention for business and life - to shine brightly.

What's your word of the year?

(Also, how fabulous is this for keeping your word of the year close?)

January Dreams

2012-01-22T17:27:00.003-05:00

I know I am super late with posting my January Dreams but here they are...

Host fabulous mini-retreat at the studio
Incorporate new morning and evening routine to bookend my day in mindfulness (inspired by Kimberly Wilson's Traquilologie)
Teach, encourage, + inspire during Dare to Live Your Dreams Online Circle
Indulge in a massage + facial + pedicure
Go on a date with my husband
Take 2 yoga classes
Go on an Artist Date
Finish Year in Review blog posts
Ask for help with a referral to work with on my new website (!)
Pen financial goals for 2012

Yearly Goal Reflection (Year in Review: Part Three)

2012-01-22T17:21:00.008-05:00

file folder I created at recent mini-retreat - "learn to hear what your inner voice is telling you and your whole world changes"

My 2011 goals that I listed last January:

• Attend Professional Development conference in Psychology: DONE

• Publish Yoga for Living Wellness CD (and have a party when I finally do - lol): Nope. Why do I have such a block when it comes to this project!

• Complete a first draft of Living Wellness book: Nope. Um, can we say overly ambitious goal?

• Clean out the basement: Nope.

• Read all of Martha Beck's books (I'm probably 25% there already): Nope.

• Continue to cultivate daily meditation practice: Sort of is probably a generous appraisal.

• Draft plan for new website & purchase domain name: DONE

• Rent newly renovated office suite to fabulous, like-minded health & wellness professionals: One down, two to go.

• Explore mixed media art: Nope.

• Attend additional yoga training: DONE

• Enjoy 12 weeks of maternity leave: DONE + 5 additional weeks

• Research starting a non-profit: Bought a few books but that was as far as it went.

• Host a retreat at Tree of Life Yoga Studio: Not this year.

• Begin publishing podcasts & vidcasts: Nope.

• Write more content on blog: DONE

• Daily physical activity: At times...

• Participate in 2 courses through Goddess Leonie's Goddess Circle: Define participate.....

• Save 40% of my income each month until baby is born: DONE

• Donate monthly to my favorite charities: This went well the first half of the year, but faltered after that.

• Continue to make self-care a priority after baby is born while also understanding it may look a lot different than it does now: I've done well with maintaining my monthly pedicure and massage appointments, but I'm definitely needing to work on ways to have more "me time" on a daily/weekly basis.

• Monthly dates with all the important people in my life (hubby, daughter, friends, and family): This has gone pretty well!

other side of file folder - "uncovering answers to your deepest questions"

2012 Dreams:

Try a green smoothie
Make kale chips
Take a Zumba class
Study Acceptance & Commitment Therapy
Design and lead yoga group for women affected by violence
Work with fabulous, tech savvy web designer to create new biz website
Create new business cards and brochures to better reflect the whole of my business
Regular dates with my art journal & yoga mat
Publish that darn yoga CD – even if I have to pay someone to do it for me!
Morning and evening rituals to bookend my day in mindfulness
Host 3 retreats at the studio
Take a minimum of 6 weeks vacation
Be present at home and at work. Single task like a champion.

11 Lessons from 2011 (Year in Review: Part 2)

2012-01-22T10:00:00.002-05:00

Dear 2011,

You taught me some intense lessons! Many I'm still learning over and over again, especially those about letting go of expectations and being gentle with myself. I thank you for all you taught me and the deep love, fear, joy, pain, and growth that was 2011.

1. Being pregnant and giving birth again reminded me that I can work as hard as I possibly can; read, study, and prepare; plan all I want; and still I really don't have any control. I dedicated months preparing for a natural childbirth experience that went out the window when I found myself 2 weeks overdue and staring in the face of (another) induction. The fact that Melaina's birth was nearly identical to Megan's felt so unfair to me and I struggled with sadness and anger about it for many months. Not to mention guilt. Huge, heavy guilt weighing me down. When Melaina was a week old I had a dream that my midwife told me I really should put her back in and birth her the right way. I also found myself angry at my body. What was wrong with me that I couldn't just go into labor naturally? Thankfully I've come to terms with it now and allowed myself to grieve for the natural birth I so desperately wanted. I'm grateful to my body for creating, carrying, and birthing two amazing babies. I accept that they came into this world in the manner that they needed to. Talking about it really helped me (thank you to everyone who repeatedly listened to me go on about this). So did reading this post.

2. Being a mom to a newborn again taught me some powerful lessons. Namely, how to ask for and graciously receive help. Sometimes I just want to do everything by myself! Um, okay, most of the time! These last seven months have really forced me out of my comfort zone when it comes to asking for what I need. It gets a little easier each time. If you struggle with this too please know that it is a beautiful gift to the people who love you to allow them to take care of you just as you take care of them.

3. I experienced a painful reminder that trusting my intuition is the most important parenting strategy. Now that I think about it this applies to life in general.

4. I struggled with basing my self-worth on something other than "getting stuff done." I'd actually like to remove the phrase Getting Stuff Done from my vocabulary. I want back all the time and energy I've spent worrying about Getting Stuff Done. There is more to life than Getting Stuff Done. If you hear me say, "I can't ever get anything done," please calmly remind me that raising children is some of the most important stuff one can do in a day.

5. Time is precious. Attention is the greatest gift you can give someone. Set down your phone and look people in the eye when you're having a conversation. Listen intently. Let yourself be where you are. Do what you have to do to calm your monkey mind and enjoy the moment.

6. Saying no is necessary and liberating. I said no to non-ideal work. I let go of my fear and scarcity mindset and trusted that there would be enough if I followed my heart. It's working out beautifully for me.

7. Focusing on my priorities is freeing and feels fabulous. I can't remember where I read this but someone said, "If it's not a HELL YEAH then it's a hell no!" This really stuck in my mind and I've used it as a guide when making decisions about how to spend my time and energy.

8. Trying to be perfectly on top of all the minute details of life is exhausting (and so not worth it). 2011 was the year I decided it was okay to take one or even two days to return phone calls and emails. It may sound super simple but this made a huge difference in my stress level and I highly recommend it.

9. Life is happening right now! Worrying about the future or rehashing the past robs us of enjoying our lives.

10. To feel healthy and balanced I need time to myself every day. This doesn't mean something is wrong with me. It's just what is true for me.

11. Self-care is not selfish! This is not a new lesson. It's actually something I say to women I work with all the time but this past year I struggled with some guilt over taking time out for me. And feeling bad during your self-care time kind of defeats the purpose! So for 2012 I'm all about releasing guilt and being easy on myself. (More on that in my word of the year post coming soon.)

Au Revoir 2011, Bonjour 2012 (year in review: part 1)

2012-01-09T21:00:00.001-05:00

Time to say goodbye to 2011 and plan for 2012!

There are endless ways to approach a year end review. Personally, I like to begin by listing highlights of the year and lessons learned. Next, I review my progress on the goals I set last January and sketch out goals for the upcoming year. Finally, I choose a word or phrase for the year to guide my daily decisions and remind me of my intention for the year. This year in the spirit of ease and truly allowing myself time and space to reflect I'm breaking my review up into multiple posts. Let's begin with the highlights!

2011 Highlights:

Mama to a teenager and a newborn!

Saved enough money to fund my maternity leave and buy a hot tub
Rented one of our newly renovated offices
Buffalo Women Entrepreneurs ROCK! meetings
Began saying no to non-ideal work
Monthly soul care: massage, pedicure, Girls Night
Offered Dare to Live Your Dreams Online Circle (starts again January 13, 2012!)
Fell in love with physical therapy thanks to pregnancy + sciatica

Reunited with my love of swimming courtesy of belly-too-big-to-run + above-mentioned sciatica
Painted BIG!

Amazing workshop on yoga + trauma reignited my dream of starting a non-profit to bring yoga to girls + women affected by violence
Traveled for yoga workshop on Anatomy + Alignment
Tears of amazement + pride during Meg's solo performance of Popular at her Chorus concert
Family trip to Shea's to see Wicked
Traveled to visit my hubby's family while 35 weeks pregnant
Had my belly cast by the amazing Justine
Baby celebrations for friends and family (showers, diaper showers, baptisms - lots of babies this year!)

Welcomed another niece and nephew into the world
First encounter with chiropractics thanks to baby in full breech position
Flipped that baby!
Big year for Meg: She was inducted into Junior National Honor Society & later voted in as President, successfully auditioned for All County Chorus, and had her first dance recital
Turned 33!
Hired yoga teacher substitutes
Infant massage class with Melaina
Baby & Me yoga class with Melaina
Spoke my truth (in writing, for the whole world to read)
La Leche League meetings & adventures in breastfeeding
Weekly lunch dates with my sister

Two Inspiring Give-Aways

2012-01-08T21:05:00.007-05:00

The Women's Yoga & Creativity Mini-Retreat yesterday was amazing! A fabulous group of women gathered at the studio and we spent the morning practicing yoga and meditation, sipping tea, and creating Inspiration Boards for 2012.

There were goody bags (of course!) and in honor of the New Year I'm giving away one goody bag to a lucky reader! It includes a journal, colorful pen, colored pencils, markers, a tea light candle, Yogi Relax Tea, an affirmation card by Cheryl Richardson, and a custom aromatherapy spray I created especially for my retreaters!

Here we are creating Inspiration Boards filled with images of our dreams for 2012. Many of the retreaters signed up for my Dare to Live Your Dreams Online Circle as a way to stay connected with their goals for 2012 and delve more deeply into exploring their dreams. I'm also giving away a free spot in this Online Circle! (You can participate from anywhere with Internet access.)

To enter both give-aways simply leave a comment on this post telling me what your dreaming of for 2012. I'll randomly choose two winners on Wednesday, January 11, 2012 at 9pm EST and post them on the blog on Thursday, January 12, 2012. (You can still enter if you attended the mini-retreat or signed up for the Online Circle already. If you're the winner I'll send you an additional goody bag or refund your payment for the Online Circle.)

Holiday To-Do List

2011-12-09T13:25:00.006-05:00

It's finally snowing here and I'm feeling inspired to pen my Holiday To-Do List!

Here's what I'm dreaming of this holiday season...

* Sipping a hot beverage while driving around looking at Christmas lights

* Decorating the Christmas tree & listening to Christmas music

*Taking a trip to Menne Nursery to look at the trees and choose a new ornament for our tree

*Baking cookies with my grandma and sister

*Focusing more on presence and less on presents this season

*Sipping some Bailey's fireside with my husband on Christmas Eve

*Resting in the incredible joy of being with my family during the holidays

*Loving every minute of my week off from work

*Lots of time for reflection on 2011 and planning for 2012

*Snapping a gazillion photos to capture all of the goodness

More than anything I'm aspiring to stay connected with my intention of being present and finding joy during this time of year! And you, what are you dreaming of this holiday season?

What exactly is it that I DO?

2011-11-28T09:46:00.010-05:00

For over a year now I have been struggling with describing what it is that I "do."

I've been taking online classes and buying up every product that promises to help me gain clarity on the subject. It's pretty straightforward to say that I am a psychologist or I am a yoga teacher or I own a wellness center but those titles don't truly convey what my life's work is all about. I had settled on the following description, "I inspire women to create more wellness in their lives." But every time I tried to spit it out it felt awkward. When I really examined this phrase, it came up feeling very safe. And playing safe is just not for me anymore.

Then yesterday in what felt like a very sudden revelation (but I'm sure has actually been brewing beneath the surface for quite some time) the answer came to me.

All of the work I do and every program that I create shares one goal: to help you magically transform your life from good enough to GREAT! My inspiration comes from my own life experiences, particularly my relationship with my inner self and my life's work.

In what feels like a lifetime ago but in reality was only 2008, I attended a yoga retreat that transformed me. At the time I had what I describe now as a good enough life. I had a good job, a beautiful home, a loving partner, and I was surrounded by wonderful family and friends. But I wasn't fully, authentically showing up in my life as ME. This retreat was the first time that I asked myself, "What do I really want?" Like so many of us, I had been caught up in doing what I thought I should do and spending too much energy worrying about what other people might think. There was no room left for honoring my true self. Nothing was really wrong but nothing was REALLY right either.

Since that retreat in 2008 I have completely transformed my life on the inside by nurturing my relationship with myself and on the outside by pursuing my dreams. My own journey parallels what I see as my life's work: helping women to reconnect with their true self and honor her by authentically showing up in their lives.

This is the thread that connects all of my work. Whether I'm teaching a yoga class or working with a therapy client or writing a blog post or creating workshops, my goal is always to inspire an authentic awakening so that you too can magically transform your life!

Last January I was interviewed by the local paper about my Dare to Live Your Dreams Online Circle. The last line from the interview was, "I just want everyone I see around me to be loving their life as much as I love mine. " This might sound super cheesy but it is absolutely true. That's why I do what I do.

Thank you for sharing this journey with me,

Mindy

November/December Dreams

2011-11-11T21:49:00.005-05:00

Scenes from October

It's hard to believe that November is almost half over! Since I'm a bit behind on my Monthly Goal Reflection, I've decided to combine my November/December Dreams. Let's begin by reviewing October's Dreams...

October Dreams:

Attend Buffalo Women Entrpreneurs ROCK! meeting: YES! Had a great time reconnecting with these inspiring women!
Stop in at local La Leche League meeting: YES! Loved connecting with these like-minded ladies!
Savor Fall weather and go apple picking with my sister and her family: No, but my husband and I did drive to a local farm and buy apples.
Baby shower for an old friend: YES! It was wonderful to see my old grad school friends!
Girls Night with my YaYas: YES! These nights sustain me :)
Celebrate Halloween with fun festivities at my mom's house: YES!
Drop another 5lbs: No, down a few but not quite 5...
Move every day (yoga, walking, maybe a gym jaunt): Mostly! Feels good to move every day!
Get a Pedicure (in desperate need!): YES! Monthly self-care must for me!

November/December Dreams:

Go to a yoga class!
Lose 6lbs to put me at my next big goal.
Write! Spend more time blogging and journaling.
Find joy and presence during the holiday season. Stay focused on what really matters.
Enjoy a week off in December.
Spend some serious time reflecting on 2011 and envisioning how I'd like my life and business to look in 2012.

What are you dreaming of as 2011 comes to a close? I'd love for you to share in the comments so we can support each other's dreams!

October Dreams

2011-10-05T15:19:00.004-04:00

September Dreams:

So I was a little over zealous with my September Dreams :)

Adjusting to life with a new baby requires lots of flexibility so I've adapted many of the goals I dreamt up last month. Let's review....

Physical:

lose 5lbs (still working on that baby weight) - YES
walk 3x/week - YES, as long as 10 minute walks with Lainy in the Baby Bjorn count
check Spinning class schedule at YMCA - NO, but I did day dream about going to Spinning class...

Spiritual:

take a yoga class - YES, Melaina and I went to mommy & me yoga 2x
read an inspiring book - YES, for all of 10 minutes :)

Finances:

save 25% of my earnings this month - WORK IN PROGRESS
donate to beloved charity - YES, a small donation but still counts!

Service:

brainstorm ways to give back locally and globally - NOT EXACTLY, but an opportunity presented itself to me & it is in progress

Environment:

clean off the buffet in our foyer, empty boxes in my home office - WORK IN PROGRESS, again spent about 10 minutes working on these areas but definitely did not finish

Self-Care:

re-establish morning ritual, take 15 minutes of "me-time" daily - WORK IN PROGRESS (life long work in progress really)

Life's Work:

assess current schedule/activities and brainstorm next steps - YES, I've already adjusted my schedule and things are going more smoothly

Creativity:

blog 2x this month - YES
art journal - NO
vision board for remainder of 2011 - NO

October Dreams:

This month is all about connection for me. I'm excited to spend time with friends & family and meet up with like-minded peeps at a few local gatherings!

Attend Buffalo Women Entrpreneurs ROCK! meeting
Stop in at local La Leche League meeting
Savor Fall weather and go apple picking with my sister and her family
Baby shower for an old friend
Girls Night with my YaYas
Celebrate Halloween with fun festivities at my mom's house
Drop another 5lbs
Move every day (yoga, walking, maybe a gym jaunt)
Get a Pedicure (in desperate need!)

The 1 minute Yoga Challenge

2011-09-27T11:01:00.003-04:00

I have been feeling guilty that my home yoga practice is basically nonexistent right now. Then something a student said to me this week gave me an idea. She said she tries to do just one yoga pose before bed. That got me thinking, can one yoga pose, one minute of yoga per day make an impact? So I'm challenging myself to practice 1 minute of yoga every day of October. I can certainly find 1 minute in my day for yoga! I'll be posting my pose of the day on the studio Facebook page and I'll let you know how it's changing my life with updates here on the blog.

Are you interested in crafting a home practice? New to yoga and looking for a way to bring some poses into your daily life? Follow along with me on our Facebook page!

image credit

I promise myself...

2011-09-16T13:03:00.006-04:00

This was my first week back to work. Today I realized that I've spent so much of this week wishing things were different that I've stolen precious time from myself.

I've been wishing I didn't have to work when I could've been appreciating having work to do that I love & feeling grateful for the flexibility of being an entrepreneur.

I've been wishing Melaina would sleep through the night again when I could've been soaking up her precious baby cheeks or giggling at her awesome hair.

I've been wishing I could "just get something done" around the house when I could've been basking in permission to relax and enjoy my time at home.

So now I promise myself that I will not steal any more time wishing my life away.

It's time to return to acceptance of how things are and let go of struggling to change.

It's time to return to the present moment and let go of anxiety about the future.

It's time to return to trusting my heart and let go of doubting myself.

I will do this by breathing deeply, approaching my life from a place of love (not fear), seeing with grateful eyes and recognizing all the abundance in my life, and letting go of the expectations & judgements that have been hanging around my head. Finding peace with the present moment doesn't mean letting go of my aspirations for the future. It's a balance of effort and surrender, as well as discipline and contentment.

September Dreams

2011-09-08T14:23:00.006-04:00

I recently had a long overdue date with my art journal. During my maternity leave I have not been posting my regular Monthly Goal Reflection. Since it's been more than three months since I've pondered my goals, I decided to start with the Living Wellness Lotus activity. This is a visual tool I created for assessing the state of several areas of one's life.

Play along at home! Rate the following areas of your life from 1 (time for major change) to 10 (things are going great): creativity, spirituality, physical, relationships, finances, service, environment, self-care, and life's work. Next, draw a flower to reflect your ratings. Use bigger or longer petals for higher ratings.

After taking a look at the current state of these areas of my life, I jotted down some goals for each one.

Physical: lose 5lbs (still working on that baby weight), walk 3x/week, check Spinning class schedule at YMCA

Spiritual: take a yoga class, read an inspiring book (just ordered this one and this one)

Finances: save 25% of my earnings this month, donate to beloved charity

Service: brainstorm ways to give back locally and globally

Environment: clean off the buffet in our foyer, empty boxes in my home office

Self-Care: re-establish morning ritual, take 15 minutes of "me-time" daily

Life's Work: assess current schedule/activities and brainstorm next steps

Creativity: blog 2x this month, art journal, vision board for remainder of 2011

My next step will be to find an inspiring image, tape it into my Planner Pad and jot my monthly goals there so that I am reminded of them daily.

Carve out some time for reflection. What areas of your life need attention? What small steps can you take toward your ideal life? What are you dreaming of this month? Did you know people who share their goals with others and write them down are more likely to succeed? Feel free to share your dreams in the comments and we can support each other!

Emerging from Maternity Leave

2011-08-20T17:48:00.012-04:00

I'm slowly emerging from the sweet, warm cave of maternity leave. These past three months have been filled with countless hours of blissful baby gazing, tears of joy as I marvel at the abundance that is my life, oohs and aahs watching her grow, and much, much picture taking as I try to capture every moment and slow down time! Of course there have also been the dark moments of exhaustion, fear, and self-doubt that tend to accompany major life transitions. I want to remember it all.

This past week I facilitated a workshop I had signed on for before Melaina was born. It was my first big chunk of time away from her and although I held back tears as I left, it felt good to get back into the groove of working. I'm just starting to plan my return to teaching at the studio and seeing therapy clients. I had my first date with my planner pad and highlighters today. I broke out my glittery gel pens and started outlining the final quarter of the year. It feels good to get back to this part of myself that has been lying dormant these past few months. I'm excited to move into this next phase of my life where I plan to spend the bulk of my time at home while continuing to evolve my businesses. I have no idea how exactly it will unfold, but I look forward to the journey and sharing it here with you.

It's easy to see how I spend my days staring at her, isn't it? She is the cutest! And she has already changed so much. Just today she figured out how to use her hands for the first time and really grab onto her toys. Watching her grow every day is amazing; it blows my mind how much change occurs in this short time. I want to savor every minute.

Having a teenager and a newborn is actually pretty awesome! It really makes me appreciate how quickly life goes by. It's like a daily, in-your-face reminder to be present and soak up all the goodness right in front of me. It has been an amazing summer and I'm overflowing with gratitude for this gift of time focused solely on my family.

PS I love my iPhone and the fabulous Instagram app that I used to edit all of these pictures!

Baby Cuteness!

2011-06-27T17:44:00.007-04:00

Hello Lovely Readers!

I am working on some posts to share soon, but in the meantime here is some baby cuteness to hold you over :-)

Melaina Frances (caputured via Instagram - love this app)

Post-bath hair do :-)

Contemplating life...

Just relaxing...

Sound asleep...

Thanks for your patience as I find my footing as a new mama (again). More coming soon!

Mindy

She's arrived!!!

2011-06-05T11:05:00.003-04:00

Melaina Frances 8lbs 6ozs

Born June 3rd at 8:18am

Uber-Pregnant Yoga

2011-05-31T21:39:00.006-04:00

Butterfly, Warrior 2, & Tree Pose at 36.5 weeks

I'm now 10 days past my due date! I'm still practicing yoga and thought I would share just what that looks like at this stage in the game! (Please note this is my personal experience and not meant as medical advice. Always check with your doctor before engaging in any exercise program, especially when pregnant.)

Before my practice today I took a walk to get warmed up. Typically in a Vinyasa yoga class we begin with flowing yoga poses to heat the body and prepare for holding postures and more deeply stretching the body later in our practice. Since it is pretty challenging for me (and not recommended at this stage of pregnancy) to move quickly enough to warm up my muscles with Sun Salutations or the like, a walk helped me warm up safely.

I started my yoga practice with some Diaphragmatic Breathing in Child's Pose (with my knees wide to make room for my belly). Then I moved through some Cat/Cow (one of my favorite poses for pregnancy). I briefly went into Downward Facing Dog (I don't recommend any more than 3 breaths in this pose, especially in the last trimester) and then a Standing Forward Fold (with a big bend in my knees to keep the lower back safe). Next I rose up to Mountain and then into Squat Pose with Mula Bandha (another highly recommended pose for pregnancy). From my squat, I gently rocked back onto my seat and moved into Butterfly Pose, taking a gentle forward fold (being mindful to use an inhale to lengthen the spine and an exhale to hinge forward from the hips). I spent several breaths here, letting my hips open and focusing on relaxing into the pose. I finished up with some variations on Wide-Angle Seated Forward Fold to continue opening my hips and a seated meditation, using a bolster for support.

A very gentle and slow moving practice and it felt good! Did you practice yoga during your pregnancy? What was your favorite pose? Feel free to share in the comments or on our studio Facebook page.

Top Five Fabulous Things About Being 41+ Weeks Pregnant

2011-05-29T14:12:00.009-04:00

Megan and I on my due date

I've been on maternity leave for two weeks now! My due date (May 21st) has come and gone and still no sign of baby making his or her arrival into the world! I'm working on relaxing and being patient while enjoying every last moment of pregnancy! Sure there are lots of challenging things about being SO pregnant, but let's focus on the positive!

Me at 40 weeks, 6 days

Top Five Fabulous Things About Being 41+ Weeks Pregnant:

1. It is physically impossible to rush around. Seriously, being this big there is no way I can "run" anywhere or hurry through anything. I'm finding it's much easier to savor the moment when I'm moving so slowly.

2. Zero expectations. There really is no "making plans" at this point in my pregnancy. It's impossible to have an agenda of any sort. Any moment could be THE moment that things get going so that means every day is wide open with possibilities. It's beautiful to wake up every morning and think, "Hey, I'm still pregnant! What should I do today?"

3. Celebrating small accomplishments. Today I blow dried my hair! And put on make-up! I went to the grocery store! I folded laundry! Whooo - hooo!!! The littlest things feel so big to me now that I have no expectations of myself.

4. Wide open space. So much free time! Something I am not used to at all, but I am loving it! Yesterday I spent hours just sitting on my grandparents' patio chatting and watching birds - what a lovely luxury! My husband and I were joking that we've seen each other more in the past two weeks while I've been on maternity leave than we have in the past two months. Unscheduled time truly is a beautiful gift! Especially when it is guilt-free!

5. Infinite lessons in patience, trust, and surrender. Waiting to go into labor is unlike any other kind of waiting. There is so much hope and excitement and worry and frustration and discouragement and joy and just about everything else one can imagine! Combine all of that with intense hormones and you've got yourself one wild roller coaster ride! But really, what can you do about it? Nothing really! I mean of course I have tried every labor-inducing thing I've heard of, but none of it has made any difference. I might as well sit back and relax into my situation instead of trying to fight it!

As I read over my list I see that all of these ideas can be incorporated into our daily lives. Being super pregnant may make it easier to choose to slow down, let go of expectations, celebrate the small things, savor unscheduled time, and practice patience, trust, and surrender, but it is not necessary to wait until something forces you into doing these things. So I challenge you today, whatever you current situation might be, to think of one small way to include one or more of these ideas into your daily routine. Maybe you will turn off the television while you eat dinner tonight. Or stop and look into the eyes of the person talking to you instead of continuing to check your phone or computer. Maybe you'll try letting go of expectations during your yoga practice. Or making a list of all the things you've accomplished so far this year - big and small. Maybe you will block out an hour in the upcoming week to do nothing. Or plan a vacation for this summer. Maybe you will use the "off" button on your cell phone. Or let it go to voice mail. Maybe you will shift your mindset to trust that everything is happening exactly as it is meant to be happening. Or you'll surrender into what is right now in this moment, without trying to change anything. Whatever you choose, I would love to hear about it! Please leave me a comment or send me an email at mscime710@roadrunner.com!

Bonjour Maternity Leave!

2011-05-13T21:52:00.004-04:00

39 weeks along & getting ready to teach my last yoga class before maternity leave

Bonjour Maternity Leave!

Here is how I envision spending this week (or so) before le bebe arrives:

Sleeping in

Setting up the nursery

Getting a massage & pedicure

Physical Therapy session

Finishing up a bit of work, preferably from bed

Daily naps

Going to yoga class, even if I may just rest in Child's Pose for the hour

Heaps of fresh fruit (addicted to pineapple lately)

Writing in my journal

Working on my belly cast

We'll see if the baby is on board with the plan or if s/he has other ideas!

Belly Casting!

2011-05-02T13:56:00.002-04:00

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I'm SO excited to be getting my belly cast on Friday!

I've been searching for ideas and thought I'd share

some of the gorgeous images I've come across!

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I think this one is my favorite! It combines two of my

favorite symbols - the Tree of Life and the lotus!

Absolutely gorgeous!

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I was thinking I would just do my breasts and belly,

but now I'm loving the idea of including one or both

of my hands! Either way, I'll be sure to share some

pictures after the experience!

Do Yourself a Favor - Let It Go!

2011-04-08T13:08:00.005-04:00

I once read a story about a Zen master and his student. I can't remember exactly, but it went something like this: They were walking and came across a very grumpy and rude woman who demanded the Zen master carry her across a puddle of mud so that she didn't get mud on her shoes. The Zen master happily obliged and then he and his student continued on their way in silence. The student looked extremely annoyed and when the Zen master inquired his student furiously asked, "Why would you carry that awful woman across the mud? She was mean and ungrateful!" The Zen master replied, "I put her down miles ago, why haven't you?"

I thought of this story this morning. I was rushing to get ready to leave the house on time for my physical therapy appointment when I received a text message from my daughter. She forgot a basket that she needed for a gift that her and some other students were preparing for their long-term substitute teacher. Today was his last day in their class. The text said, "I need that basket!!!!!" I replied that I would bring it later in the day after my appointment and another meeting I had scheduled. She asked, "Can you bring it soon?" At which point I felt myself getting extremely angry! "No I can't bring it soon," I thought. "I have an appointment and a meeting to get to. It's not my fault she forgot it. She should be more responsible." And on and on, but still I replied to her,"Fine I'll just be late for my appointment." There's that lovely mommy martyr coming out!

After a few moments of this train of thought and the associated aggravation, I took a deep breath and reminded myself that it is rare for her to need me to bring something to school and that all-in-all she is a very responsible person and that really this was about her and her friends doing something kind for their teacher. I reminded myself that I certainly didn't have to bring the basket right then or ever. I could say no, but I was choosing not to. So if I was choosing to run out the door with wet hair and no makeup on so that I could deliver the basket as soon as humanly possible, then it was time for me to let go of my frustration and martyrdom and all that other good stuff I was holding onto!

By breathing deeply and reminding myself that I was choosing to risk being late to my appointment because I wanted to help my daughter out, I was able to do just that! I drove calmly, I entered the school serenely, and I continued on to my appointment in peace. Believe it or not, I actually got there early and sat in the parking lot applying my makeup! I know that my morning would have gone a lot different if I had held onto my initial anger. Worst case scenario I could've been hurt or hurt someone else by driving around in a mad rage. Best case scenario I'd just be irritated on the inside and my stress response would activate, elevating my blood pressure, interfering with my digestion, and making me more susceptible to illness, amongst a host of other negative physical and emotional side effects. To me, it is SO not worth it! If you choose to carry a grumpy, ungrateful lady across some mud, do yourself a favor and truly put her down the moment you reach the other side.

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April Dreams

2011-04-02T12:21:00.007-04:00

Happy April! We (finally) have no snow left on the ground here in Niagara Falls and I'm hopeful that soon enough Spring flowers, like the gorgeous ones from the Botanical Gardens shown above, will be blooming! As the seasons change, join me in reviewing the past month (or even past three months if you prefer to work with quarters) and planning for the upcoming days, weeks, and months.

Some tips for making the most of your dream/goal reflection:

Grab your journal and set aside at least 30 minutes
Find a quiet space where you can ponder your dreams without interruption
If you have previously created yearly goals, reflect on progress made so far
When considering your dreams/goals, think of all the different areas of your life (i.e., physical health, home environment, life's work, service, self-care, creativity, spirituality, relationships)
Be specific (i.e., rather than "get in shape" try a goal of "go to the gym 2x/week")
Write your dreams down and consider sharing them with others (research has shown this makes it more likely that you will reach your goals)

March Dreams:

Attend fabulous continuing education course on the role of yoga in healing trauma. Further ponder group for women affected by violence that incorporates yoga. DREAM COME TRUE! I loved this workshop! It was awesome to learn about all of the scientific research supporting the psychological benefits of yoga. I felt so refreshed after spending the day with other like-minded professionals! It really reminded me of the importance of connecting with other people in my field, especially as a solo-preneur who works alone day after day.
Fun night out with my mom at Art by You! DREAM COME TRUE! We had a blast! I highly recommend visiting Art by You for a fun and creative excursion!
Signed leases in hand for additional offices at Living Wellness of Niagara. DREAM IN PROGRESS! I'm hard at work exploring ways to find and connect with other holistic health professionals so that I can choose the right people to share our wellness center space with.
Savor a solo weekend away to attend continuing education course on Yoga Anatomy & Alignment. DREAM COME TRUE! I'm not sure how much I savored it though... I missed sleeping in my own bed and my pregnant body was beat after the 4 hours in the car and 18 hours of training! This is the event that prompted me to (sort-of) accept that it is time to slow down and be more gentle with myself.
Attend fabulous new workshops at Tree of Life Yoga Studio: Dance on the Wild Side & Prayer Flag Creating Experience. DREAM COME TRUE! I adore Christina and Chris who lead us through the Prayer Flag workshop and I had a great time being a participant and chatting with the other attendees!
Continue preparing for baby's arrival with first class at Care Connection. DREAM COME TRUE! It was a great class! I have the hubby and I signed up for two more classes in April!
Save 40% of my earnings toward my maternity leave. DREAM COME TRUE! Yay for saving money!
Paint BIG! DREAM COME TRUE! Read more about my thoughts on BIG here.
Write! DREAM IN PROGRESS! I've been journaling a lot and blogging here and there, but I haven't dedicated any real time to my books in progress.
Read another Martha Beck book - I'm thinking The Joy Diet. DREAM DEFERRED. I'm focusing most of my reading on books about birth and parenting, but I'll get back to Martha soon enough!
Continue to care for my pregnacious body by practicing yoga, going to physical therapy, swimming, and getting regular massages. DREAM COME TRUE! I have been keeping up with all of my promises to care for my body. I am deeply thankful for the amazing medical professionals that are guiding me through this challenging time and helping me nurture my physical self.

April Dreams:

Celebrate with friends and family at a baby shower in our honor.
Ponder ways to bring more mindfulness into my daily life at the Creative Mindfulness Workshop.
Enjoy a week's vacation to visit my husband's family before le bebe arrives.
Continue to paint BIG and think BIG!
Host diaper shower for my brother's girlfriend in honor of my soon-to-arrive niece.
Celebrate with my YaYa's at diaper shower for a dear friend also expecting a baby next month.
Save 40% of my earnings during my last full month of work before maternity leave.
Clear some clutter in preparation for baby's arrival.
Slow down... more naps; permission to do nothing; less striving to achieve/produce, more acceptance and enjoyment of the process.

I'm going BIG!!! (and I'm not just referring to my belly)

2011-03-15T11:54:00.006-04:00

Lately I've been feeling like I'm caught up in going through the motions of life. At almost 31 weeks pregnant I've been struggling with some physical challenges (aka my friend Sally Sciatica) and emotional ones as well. On the one hand I feel deep gratitude for the fact that my life allows me to take care of these physical challenges. I have such an appreciation for my health insurance as now I'm participating in physical therapy twice a week, massage therapy every three weeks, and visits with my midwife in between. I am grateful that I have a flexible schedule that allows me to attend my appointments and also take regular trips to the YMCA to swim laps and go to weekly yoga classes. On the other hand it feels like a part-time job just to keep my body in minimum working order! Sometimes at the end of the day I feel completely tapped out.

At the same time I am focused on working as much as possible. This started as a mission to save as much money as possible before le bebe arrives, but I think it has evolved into something else. There is a part of me that is totally freaked out about the fact that my work life is going to change once the baby is born. I love my work! I love the sense of satisfaction I get from my work! My work is a big part of my identity. At the same time (life is so messy, huh?), I am excited about the opportunity to transform my work life. I went through a huge transformation in 2009 when I quit my job and took the plunge into full-time entrepreneurship. Recently I've started to feel like it is time for another change. I feel like my work self is stuck in an unnatural dichotomy - psychologist and yoga teacher. In my mind and in my heart I know that I am not meant to turn on & off these different parts of myself. I know that one flows into the other and I know that I am most inspired by my work when I am combining these two passions. I need to find a way to take a more integrated approach to my work. This really hit home for me when I was at a meeting with fellow women entrepreneurs and someone asked for my card. I handed over my two distinct business cards and the woman noted that even my name was different on the two cards! One said Melinda Scime, Ph.D. and the other said Mindy Scime. (My full name is Melinda, but I've always been Mindy.)

As I've noticed these feelings in myself, I've looked toward some tried and true techniques to help me find my way. (I still get so uncomfortable in this in-between space.) I've recommitted to my Morning Pages. I've guarded my Artist Dates with my life. I've practiced discipline and gone for a swim or to yoga class when I would really rather sleep. I've focused on eating more fruits and vegetables. I'm working on being more gentle with myself, particularly in my thoughts. (Why don't I have this all figured out yet? Don't I realize I am having a baby? I need to get it together!) I'm tapping more deeply into my intuition and trusting it even when it seems kind of nutty.

And in comes BIG: A Fearless Painting Adventure. I'm certainly no painter. I can't even draw. But something in me was screaming to take this class! I decided to sign up before I let my rational brain get in the way. (When am I going to find time to paint? Where will I possibly create these giant paintings? Who do I think I am to sign up for a painting class? Don't I realize I'm having a baby - and soon?)

I just had the opportunity to watch the introductory video for the course and I now know more than ever that I made the right decision! It was like Connie was speaking to me and me alone, like she had snuck a peek inside my soul. She talked about honoring the process (vs. product), something I was just talking about struggling with yesterday. And she said the C word. This word keeps coming up around me everywhere! Commitment. What am I committed to? What do I want my life to look like? I think I've just been letting life happen to me lately. I've forgotten that I create my life. Interestingly I've been having a recurring dream where I'm at work trying to teach yoga or work with a client and there are tons of people there and I have no control. I can't get them to listen to me or to leave (who wants to have a therapy session with people watching!). I thought this might mean I feel out of control at work but now I'm fairly sure it means I have let go of my control at work. Because if I let things just happen it feels pretty safe and easy. I can certainly maintain the status quo (it's actually REALLY good, but I feel like there is something more waiting for me). Whereas if I take some steps toward creating my ideal work life, it is probably going to involve some hard stuff.

A part of me feels liked a spoiled brat for even having these feelings, let alone sharing them with the world (which is probably why I haven't until today). I am so lucky to have fulfilled several of my dreams by opening a yoga studio, starting a private practice as a psychologist, and owning a wellness center. I know that and nearly every day I am truly filled to the brim with gratitude for my life as it is today. But I can't shake this part of me that feels like there is something more I am supposed to be doing with my life. I don't know exactly what it is, but I have a few ideas.

For now I'm working on resting in the in-between area. Sometimes it is easy to get caught up in either/or thinking. (Either I'm happy with my work life or I'm not.) But real life is so much more messy than that! I AM happy in my work life AND I aspire to transform my work life into something more. Just like in yoga where we practice contentment with things as they are while simultaneously working toward our edge so that we can grow.

That is where I'm at today and I'm confident that my BIG Fearless Painting Adventure will help me on my path.

Work & Self-Care

2011-03-05T12:01:00.009-05:00

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This weekend I gifted myself with three full days off from the office. It is vital for all of us to schedule regular time off from work and I believe this applies doubly to entrepreneurs and those of us who work in a helping profession. As a business owner it is easy (and tempting) to work nonstop! I did this myself when I first made the switch to full-time entrepreneur, but I very quickly learned that it was not in the best interest of myself or my clients. Now I manage this tendency to overwork by scheduling regular work hours and sticking to them (mostly). I also limit the number of clients I see in a day (6 is my maximum), as well as the number of consecutive therapy sessions I schedule (3 is my maximum). This leaves me feeling fresh and present with each client I come in contact with throughout my work days, weeks, and months and allows me to do my best work.

In addition to reflecting on my own personal limits at work, I also am mindful to take time for self-care every day. This might be something as simple as starting my day with a few minutes of inspirational reading (usually Simple Abundance by Sarah Ban Breathnach) or as complex as a two hour lunch break to eat, get coffee, and write in my journal. It varies day to day and

sometimes I'll be in the midst of my work day and just know that I need a break and I will schedule in some spontaneous self-care. This has been happening to me more now that I am pregnant (29 weeks today!). Part of self-care is listening to my body and honoring its needs as they arise.

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It has taken me a long time to get to the place I am at now with my self-care - four years ago I would not have written that last sentence, let alone actually stopped working in the middle of the day to honor the needs of my body. I can remember a time when I would not stop working to go to the bathroom when I had to pee! Sounds silly now, but what an example of not taking care of myself at such a basic level. I spent countless days working through lunch, ignoring signs of hunger or thirst, working at home until all hours of the night, and missing time with my family while pursuing achievement at work. Where I worked at this point in my life everyone did this; it was normal and you were questioned if you didn't sacrifice your own needs in order to benefit the work we were doing (which was very meaningful, making it easy to justify the culture of overwork).

Eventually I learned to adjust my work habits, even while in this same system. You don't have to be your own boss in order to implement self-care at work. I started taking a lunch break away from my desk every day. I put limits on the hours I worked at home. But the biggest change I made was in my mind. I stop believing that my needs were not important and that if I took care of myself and set boundaries it meant I wasn't as good as my colleagues. Something amazing happened when I started taking care of myself - I found that not only was I was happier (and I'm sure more pleasant to be around) but I accomplished just as much, if not more, in a shorter amount of time! By taking good care of myself, setting limits, and taking breaks I became more efficient at my job. The following year I actually reduced my work hours by half, from full-time to part-time, and continued to maintain the same responsibilities at work! By working in a very intense environment I learned how to care for myself during the most extreme conditions. I know this helped me tremendously as I made the move into full-time entrepreneurship! (There truly is something to be gained from even the toughest experiences.)

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Now my regular self-care plan includes:

At least 15 minutes of self-care daily (reading, writing, meditating)
Fridays off complete with an Artist Date
Sticking to my designated work hours
Monthly massages & pedicures
Referring non-ideal clients
Delegating certain tasks
Weekly yoga class at another studio
Daily, non-negotiable lunch break
Retreating annually
Going to bed by 11pm

In addition I schedule vacations quarterly and mini-vacations (like this weekend) on an as-needed basis. I plan to spend this weekend rejuvenating by swimming, practicing yoga, going on a painting date with my mom, reading (10 new books arrived this week!), writing, art journaling, having a date night with my hubby, and attending a family party. I'm topping it all off with a massage at 9:30am on Monday morning. Then I will enter my work week feeling refreshed!

What are your plans for the weekend? Schedule in some time for self-care. Remember even 15 minutes can make a huge difference. Why not spend some time pondering how you care for yourself at work and creating a simple self-care plan? Caring for ourselves is good for us and it is also good for our work!

March Dreams

2011-03-01T18:37:00.005-05:00

How did last month's dreams unfold for you? What are you dreaming of this month? Here are my musings on the past month and plans for March...

February Dreams:

Be fully present and enjoy every moment of the many fun outings planned for this month: a ski/spa trip with our friends, the annualSweetheart Dinner for Community Missions, the baptism of our dear friend's son, Girls' Night with the YaYas, Polar Bites fundraiser for the Buffalo Zoo, and a trip to Lasertron. DREAM COME TRUE! So many fun events this month made February just fly by!
Again, save 40% of my earnings this month to put toward supporting my maternity leave/ the hot tub fund. DREAM COME TRUE!
Complete final accounting for 2010 and meet with accountant for tax preparation. DREAM COME TRUE! Ugh, I really dislike accounting, but it is taken care of now so yippee!!!
Read more about natural childbirth. I just ordered Ina May's Guide to Childbirth; Birthing from Within; Gentle Birth, Gentle Mothering; andSpiritual Midwifery. DREAM COME TRUE! These are all fabulous reads - I highly recommend!
Participate in my friend Kim David's Radical Self-Care Challenge. DREAM COME TRUE! Today is the official last day of the challenge. It has been wonderful to have a daily reminder to take time for self-care. Here's a sampling of the self-care activities I indulged in over the past 30 days: taking naps, reading, writing, getting a pedicure and massage, going to yoga class, meditating, swimming, Artist dates, savoring a favorite hot beverage, perusing magazines, taking myself out to lunch, and hitting the spa with my girlfriends.
Make a list of microMOVEments toward my new business ideas. Bonus: do something from the list. DREAM COME TRUE! And I did several things from the list, including read inspiring books; visualize; offer Living Wellness Lifestyle for Teens; refer non-ideal clients; journal; and talk with people about my ideas.
Work on my two books in progress. Devote at least 1 hour this month to each of them. DREAM DEFERRED... I did not spend even a few minutes on either book...
Outline idea for trauma group that incorporates yoga and Living Wellness Lifestyle for Teens. DREAM IN PROGRESS! Living Wellness Lifestyle for Teens is all set to go (starts 3/10)! I thought a lot about my idea for a trauma group that incorporates yoga and I signed up for a continuing education class on the topic!
Research mixed media art class (in person or online). Suggestions are welcome & greatly appreciated! DREAM COME TRUE! Although I did not sign up for a mixed media art class, I did register for a BIG painting class with Connie from Dirty Footprints Studio! It was truly a very spontaneous, impractical decision on my part, but I felt so strongly called to do it that I decided to throw practicality out the window! It feels like a very bold decision on my part and I can't wait for the class to start!

March Dreams:

Attend fabulous continuing education course on the role of yoga in healing trauma. Further ponder group for women affected by violence that incorporates yoga.
Fun night out with my mom at Art by You!
Signed leases in hand for additional offices at Living Wellness of Niagara.
Savor a solo weekend away to attend continuing education course on Yoga Anatomy & Alignment.
Attend fabulous new workshops at Tree of Life Yoga Studio: Dance on the Wild Side & Prayer Flag Creating Experience.
Continue preparing for baby's arrival with first class at Care Connection.
Save 40% of my earnings toward my maternity leave.
Paint BIG!
Write!
Read another Martha Beck book - I'm thinking The Joy Diet.
Continue to care for my pregnacious body by practicing yoga, going to physical therapy, swimming, and getting regular massages.

Love & Relationships: Practices

2011-02-28T14:13:00.002-05:00

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“We are not here to fix, change, or belittle another person. We are here to support, forgive, and heal one another.” ~Marianne Williamson

As we wrap up this month's topic of Love & Relationships, try integrating one or more of these practices into your daily routine.

Lovingkindness Meditation

This is one of my favorite types of meditation. I honestly believe it is impossible to perform this practice and not connect with the divine love within and around yourself. There are several teachings about how to practice Lovingkindess Meditation and as always I recommend that you use the practice that feels most relevant for you. Here is one example or visit here to listen to a guided version.

Here is what works beautifully for me:

1. Begin by tapping into a feeling of pure Lovingkindness. The best description I've heard is from my friend Kim David. She describes it as the feeling you get while holding a baby or a puppy :-)

2. Send this feeling of Lovingkindness to yourself and repeat the following mantra three times (aloud or silently): May I be happy, May I be healthy, May I be free from suffering.

3. Now envision someone you love dearly, send him/her the feeling of pure Lovingkindness and repeat the same mantra three times: May she be happy, May she be healthy, May she be free from suffering.

4. Next bring to mind a neutral person. This might be the person who served you your coffee this morning, your mail person, or a random person you passed on the street. You guessed it! Send him/her that beautiful feeling of pure Lovingkindness and repeat the above mantra three times.

5. Now comes the hard part (for most of us). Bring to mind someone you are having difficulty with or have negative feelings toward. Send him or her the feeling of Lovingkindness and repeat the above mantra three times. It can be very challenging to send good vibes to someone you dislike. Sometimes imagining the person as s/he was as an infant or even picturing her/him as at a far distance helps. Take your time and see if you can truly tap into some kindness for this person. I've found this really helps with feeling the connection we have with all beings everywhere. Which leads us to the last step...

6. Now bring to mind all the beings in your immediate environment (house, office, etc) and begin to expand your awareness to all beings in your city/town, then all beings in your state, and all the states in your country, and all the countries in the world until you imagine yourself sending Lovingkindness out to all beings everywhere! Repeat the mantra May they be happy, May they be healthy, May they be free from suffering three times.

7. Breathe deep and let the good feelings (or not) just wash over you. Let go of any judgment or expectations about this practice. Consciously offer your practice up to some higher good or purpose. I often like to end with lokah samasta sukhino bhavantu (may all beings everywhere be happy and free and may my words, thoughts, and actions in some way contribute to that happiness and freedom for all).

Active Listening

Try some single tasking in your relationships! When you are talking with people give them your full attention. That means no checking email while you are on the phone with your mother and no continuing to read the paper while your child is asking you a question. Look people in the eye while having a conversation in person and take the time to set aside other activities while on the phone. With text messaging and Facebook and email we have so little actual person-to-person communication these days, make it count! People definitely pick up on the difference when you sincerely tune into what they are saying.

Smile at Strangers

This might sound silly, but smile and make eye contact with everyone you come into contact with for one whole day. I have been thinking a lot about this recently and with my increased awareness I was surprised to find how often I simply don't show this common courtesy to people. Some examples from my own life include the person serving me my coffee from the drive thru, the teller at the bank, and people I pass on the street. Often times I find myself checking my cellphone or digging through my purse or something else when I'm interacting with people in these everyday situations. Smiling and making eye contact is validating; it lets people know you appreciate them. In turn this impacts how they treat the next person in line, etc. Imagine what the impact might be if we all took the time to smile and make eye contact with another!

How has your journey with Love & Relationships evolved through this month? Please share your thoughts and experiences in this comments section!

Love & Relationships: Journal Prompts

2011-02-15T14:55:00.003-05:00

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"The most exciting, challenging, and significant relationship of all is the one you have with yourself" ~ Carrie Bradshaw, Sex in the City

A few journal prompts to guide us as we continue our exploration of Love & Relationships...

To help you as you ponder your relationship with yourself:

What does self-love mean to me? How do I nurture myself?

What promises have I made to myself? Have I broken those promises or followed through on them? How did I feel afterwards?

All love starts with self-love. Practicing self-care and nurturing your relationship with yourself will ultimately lead to more satisfying relationships with others.

To consider as you contemplate your relationships with others:

List your top 5 relationships (people you spend the most time with). Reflect on each relationship. How do you feel after you have spent time with this person? Is this a healthy relationship that supports your spirit? If not, what is keeping you in the relationship?

Is there a relationship missing from your life? Describe what you would like to bring into your life in great detail. This will help you get clear on what kind of person/people you are looking to connect with and it also sends your desires out to the Universe. Writing, thinking, and/or speaking intentionally about our innermost dreams is a powerful practice.

One of the most powerful choices we can make is who we spend our time with. Remember you are in control of who you surround yourself with. Choose wisely!

February's Living Wellness Theme: Love & Relationships

2011-02-12T16:57:00.000-05:00

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I know some people who adore Valentine's Day and some who abhor it with the same passion! Personally I don't have strong feelings one way or another about it, but as I was contemplating February's theme it felt right to go with Love and Relationships. This month we will explore our love for ourselves and others through activities, journal prompts, practices, and juicy resources! (I promise you this will have none of the how-to-find-a-partner-so-your-life-will-be-complete flavor that seems to be so rampant in our culture.)

We will begin our exploration of this month's topic with a few Activities.

Send a Thank You Note

Take a few moments to consider someone who has had a positive impact on your life either recently or in the past. Pen a note to this special person thanking her for her kindness. Choose a beautiful card and take a few quiet moments to write about how she made a difference in your life. Imagine how your fifth grade teacher will feel when she opens a letter from you explaining how she inspired you to follow your dreams or what a difference it will make in your brother's day when he opens a note from you thanking him for always being there. I promise you will feel good too!

Schedule a Date

Schedule a date with someone important in your life. This might be your partner, best friend, sister, mother, son or daughter, grandparent, or yourself! It is vital that we make time for the relationships in our lives. Once the date is set, mark it in pen in your planner or datebook and treat it like an important business meeting. That means no canceling! This is especially important if you choose to schedule a date with yourself.

Leave a note in the comments and share your experience with these activities. I'll be back next week with a post on Journal Prompts related to this month's theme!

February Dreams

2011-01-30T16:14:00.003-05:00

Hello Lovely Readers! I hope you are doing well! As the month comes to an end, let's take some time to review our January dreams and ponder our hopes for February. J'adore reflecting on my dreams each month and I find it keeps me focused as well! Considering joining me by writing your thoughts in your journal or posting your own dreams on your blog or Facebook page. Happy Dreaming!

January Dreams:

Decorate my 2011 Planner Pad: DREAM COME TRUE! I love how it turned out too! (See the above image.) The main background is from Boho magazine and it reads: "The desire of your heart. Deep inside if you there is a well. A deep well filled with dreams, visions, and ideas. Thoughts of who you are, of what you will become, of what you have dreamt about your entire life; aching to come out, to be heard. Today, I can promise you that if you listen to those things, they will become you... because they are you. They are the essence of what you were born to do, who you were born to be. So today I ask that you listen and believer. That still small voice inside of you of whispering. It's called your destiny. And today you will find it, because it has already found you. It's time." How amazingly beautiful and perfect is that??? The red yarn is from my retreat with SARK. One of the retreaters wrote this amazing poem about the color red and power and voice and writing and she gave each of us red yarn as a reminder.
Settle on my word/phrase for 2011: DREAM COME TRUE! I couldn't settle on one word/phrase so I am working with two for the year: Authentic Awakening & Magical Transformation! Authentic Awakening because I want to more fully step into myself and my purpose. Magical Transformation because my life and my businesses are going to transform and I am counting on some magical help from the universe to support the process!
Signed rental contracts for 3 newly renovated offices at Living Wellness of Niagara with fabulous, like-minded health & wellness professionals. I'm especially interested in massage therapists, holistic health counselors, naturopathic practitioners, life coaches, or creativity/spirituality professionals. (For more info, contact me at mscime710@roadrunner.com) DREAM ON ITS WAY TO BECOMING TRUE! This month I had the pleasure of meeting with several amazing women who are interested in the spaces I have to offer. Nothing is set in stone yet, but several possibilities are brewing and I am delighted with the progress this month!
Celebrate my gramma's 75th birthday! DREAM COME TRUE!
Provide inspiring content and support brave dreamers through the Dare to Live Your Dreams Online Circle, starting January 14th. DREAM COME TRUE! There is an amazing group of women participating in the online circle and I feel very honored to have the privilege of guiding them on the journey toward their dreams!
Celebrate Megan's 13th birthday (OMG) and my niece's 4th birthday with two fabulous parties. DREAM COME TRUE!
Try out my new work schedule that leaves more space for seeing clients, as well as an every-other-week writing block. DREAM COME TRUE!
Save 40% of my earnings this month to put toward supporting my maternity leave/ the hot tub fund. DREAM COME TRUE! I'm so proud that I met this goal, especially considering I had to buy a new laptop this month!
Back to basics! Walk, write, sit, stretch. Daily movement (yoga or walking), daily meditation, and daily morning pages. Weekly Artist Dates. DREAM IN PROGRESS! It is thedaily part that gets me every time! However, overall I have been pretty faithful in my moving, breathing, sitting, and writing practices. I am struggling with some physical limitations right now (darn Sally Sciatica) and I am trying to simply allow it all to be a part of my practice.
Begin the process of finding an amazing yoga teacher to cover classes during my maternity leave and an inspirational therapist to work out of my office/cover clients during maternity leave. (If you know anyone, send them my way at mscime710@roadrunner.com) DREAM COME TRUE! This happened so easily and effortlessly! I am so grateful for the professionals who are going to keep things running during my maternity leave!

February Dreams:

Be fully present and enjoy every moment of the many fun outings planned for this month: a ski/spa trip with our friends, the annual Sweetheart Dinner for Community Missions, the baptism of our dear friend's son, Girls' Night with the YaYas, Polar Bites fundraiser for the Buffalo Zoo, and a trip to Lasertron.
Again, save 40% of my earnings this month to put toward supporting my maternity leave/ the hot tub fund.
Complete final accounting for 2010 and meet with accountant for tax preparation.
Read more about natural childbirth. I just ordered Ina May's Guide to Childbirth; Birthing from Within; Gentle Birth, Gentle Mothering; and Spiritual Midwifery.
Participate in my friend Kim David's Radical Self-Care Challenge.
Make a list of microMOVEments toward my new business ideas. Bonus: do something from the list.
Work on my two books in progress. Devote at least 1 hour this month to each of them.
Outline idea for trauma group that incorporates yoga and Living Wellness Lifestyle for Teens.
Research mixed media art class (in person or online). Suggestions are welcome & greatly appreciated!

Look Within: Further Resources

2011-01-30T14:03:00.000-05:00

One of my current Vision Cards. I apologize for the backward text; I'm still learning the ins and outs of my new MacBook!

For my last post of the month on Looking Within, I'll be offering up delicious resources for you to explore as you continue your Living Wellness journey!

I have been struggling a bit with this post because there are so many fabulous tools out there to choose from! Please know that this is by no means a complete list, but here are a few of my personal favorites when it comes to inner reflection and exploration! Feel free to share your own favorites in the comments section!

Books:

The Miracle of Mindfulness by Thich Nhat Hahn

A wonderful introduction to mindfulness! I adore everything I've ever read by Thich Nhat Hahn. Another favorite of his is Peace is Every Step.

The Artist's Way by Julia Cameron

This book has changed many lives, mind included! If you are looking for inner reflection and exploration, this is a great place to start.

Finding Your Own North Star by Martha Beck

Martha Beck has a fabulous writing style. I think she is simply hilarious! She explains ideas using tons of stories/examples and her style is very down to earth. Her books are packed with great, life-changing information.

Simple Abundance by Sarah Ban Breathnach

I read this book each morning before I start my day. Truly one of the most inspirational books I've come across. There is also a companion workbook that I love!

Living Your Yoga by Judith Lasater

A great book about taking your yoga practice off the mat. Just gazing at this book brings me a feeling of peace.

Websites:

www.goddessguidebook.com & Goddess Leonie's Goddess Circle

Living Yoga website

Jamie Ridler Studios (be sure to check out her Full Moon Dreamboard & Wishcasting Wednesdays)

Other Tools:

Check out Papaya for a gorgeous selection of journals and sketchbooks

Try using mala beads with your meditation practice (particularly useful for mantra meditation). I have been drooling over these gorgeous options.

It is helpful to use a time while meditating. If you are like me and don't own a kitchen timer, visit here for a free online meditation timer that you can customize.

Look Within: Practices

2011-01-21T10:45:00.003-05:00

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This week I'm offering up practices for our theme of the month, Look Within.

I believe that finding the practice that reconnects us with our inner voice or Authentic Self is a personal process. Some people find that running brings them back to their core. Others discover knitting does the trick. I believe what is happening in both of these scenarios is that we are in a meditative-like state. Sure running or knitting may not be what you think of when you picture meditation, but I consider any activity that holds your focus here in the present moment a sort of moving meditation. Other examples are yoga, painting, writing, and Tai Chi. This week let's play with a still meditation and a moving meditation.

Still Meditation Options:

To practice these options, find a comfortable seated position on the floor, a cushion, or in a chair. Close your eyes and begin by drawing your attention inward.

Candle-gazing meditation (here is a description of this technique). I find this practice very relaxing.
Counting breaths meditation: simply count your breaths. I usually decide ahead of time how many breaths I will sit for, 20, 50, or 100. You can also set a timer for 3 or 5 minutes. This is one of my favorite ways to meditate. It is simple and there is something to focus on (counting) which I find helps me quiet my mind.
Mantra meditation: a mantra is any phrase or word you repeat to yourself. One of my favorites is "be here now" which I shorten to "here" on the inhale and "now" on the exhale. Other ideas are "let go" or "be present." You can use anything that is meaningful for you. There are many Sanskrit mantras to choose from as well, such as Om or Sat Nam.
Lovingkindess meditation: this is the meditation I practice most frequently. It involves sending feelings of pure love and kindness to yourself and others while repeating a mantra. Here is a more thorough description.

Moving Meditation Options:

Yoga
Walking or Running
Cooking
Knitting
Painting
Cleaning
Any activity where you feel totally absorbed in the task at hand!

Spend some time over the next week or so experimenting with different still and moving meditations. Take notes in your journal of how you feel before and after each practice. Discover what helps you look within and make it a part of your daily routine! I'd love to hear your thoughts on these practices - feel free to share in the comments!

Look Within: Journal Prompts

2011-01-14T20:38:00.005-05:00

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As we continue to explore Looking Within, I invite you to spend some time responding to the following Journal Prompts:

What do I want? This seems like a simple question, but it is amazing how many of us are out of touch with our desires. Spend at least 3 minutes free writing your response to this question.

If time and money weren't an issue, I would...

While you are writing, try not to censor yourself. Don't worry about spelling or grammar, just allow whatever comes to mind to make it onto the page. Journal writing is very powerful, but it does not have to be a formal process. Simply write and compassionately observe what comes up!

I would love to hear about your Living Wellness journey! Please share your questions, thoughts, ideas, and insights in the comments section. Also, if you are looking to more fully explore your dreams, check out my Dare to Live Your Dreams Online Circle (starts today, but you can join at any time).

Living Wellness: Look Within

2011-01-06T19:40:00.004-05:00

Hello Lovelies!

I hope you are doing well! As promised, this month kicks off a new feature on the blog called Living Wellness. Each month I will present a different theme to support you on your wellness journey. There will be weekly posts to encourage deeper reflection and exploration of the theme. The theme for January is Look Within.

January, the start of a new year, is the perfect time for reflection and reconnecting within. This week's post will focus on activities to help you look within. Carve out an hour or more for yourself, light your favorite candle, grab your journal and a cup of tea, and dive into some self-reflection!

Get in touch with your breath

I truly believe that the breath is one of the most direct routes to looking within. Close your eyes and begin to simply notice your breath without trying to change anything. Notice where you feel your breath as you inhale and exhale, observe how quickly or slowly you are breathing, and how deep or shallow your breaths are in this moment. Also, compassionately observe your mind and body. Notice what you are thinking and how you are feeling in this moment. Then begin to gently deepen the breath, inhaling and bringing breath deep down into the belly and exhaling emptying the lungs completely. After a few moments of deep breathing, open your eyes and notice the profound impact of this simple practice.

Review 2010 & Plan 2011

Reflect on the year that has just ended. What were your favorite moments? What did you learn? How did you learn it? What were your accomplishments? For a more extensive review, work with the prompts from Reverb 10. To help jog my memory of the year, I usually do this exercise with my planner nearby and review month by month.

Next, dream up what you'd like your life to look like in 2011. One way to do this is to list your goals/dreams for the year. When creating goals/dreams, I try to include at least one item from each of the areas of my life: physical health, relationships, life's work, service, spirituality, creativity, style, self-care, environment, and finances. You can read my 2010 year in review and 2011 goals here.

Another option for planning for 2011 is to create a Vision Board with images and words of your dreams and goals. Here is an example of one of my Vision Boards. Christine Kane offers a great e-book on Vision Boards. Visit her website and register (top right corner) to get a free copy.

Today I also came across this idea for planning for the new year. Go with whatever sounds most delightful to you! Have another creative way for planning for 2011? Share it with us in the comments section!

2010 Year in Review

2011-01-04T11:31:00.005-05:00

2010 was an amazing year! As I sat back to reflect on the year's highlights I was surprised and delighted at how long the list was. Here is a sample of my 2010 highlights:

Started an Art Journal & participated in Art Journal LOVE Letters with the fabulous Connie
Celebrated several baby baptisms with friends and family
Ski/Spa trip with the YaYas
Created & launched the Living Wellness Lifestyle for Women & Living Wellness Lifestyle for Girls
Started using the library more to support my book addiction in a more frugal manner
Went on retreat with SARK
Hosted the Do Yoga Do Good Book Club
Lost 20+lbs {which I am currently gaining back during pregnancy :-)}
Volunteered at another yoga studio to teach mother/daughter yoga to support The Priscilla Project
Spa dates with my sister
Various consultation projects
Collaborated with the amazing Kim David for two Women's Wellness Retreat at the studio
Saw Our Lady Peace at The Riviera
The births of my nephew, Charley, and newest cousin, Violet
Secured Main Street grant to help with cost of renovating additional office suite at Living Wellness of Niagara
Participated in the Relay for Life
Monthly Girls' Nights with the YaYas
Completed Level 4 & Level 5 yogafit trainings
Practiced/forced myself to network at various local events
Tranquilista e-course
Blogged 30 days of Joyful Abundance
Women Entrepreneurs ROCK! telecourse
Scheduled several days off and stuck with my planned vacations
Hired a cleaning service for home
Started monthly massage therapy
Megan turned 12 and graduated from Elementary School
Joined Women Who Write and started writing my first book
Went to PARIS!!!
Launched my first e-course, Dare to Live Your Dreams (starts again 1/14)
Virtual Retreat with Sara Avant Stover
Dream Board Telecircle with Jamie Ridler
Celebrated Tree of Life Yoga Studio's 2 year anniversary
Saw TransSiberian Orchestra

Here are what I listed as my 2010 goals back in January:

Cultivate a meditation practice: Work in progress!
Get more regular exercise, specifically walk outside a 2-3 times every week: Varied throughout the year. There were several months where I did great with this, especially the warmer months.
Write a book proposal & send it out into the world: No, but I did start writing my book and I even read an excerpt to my writing group which felt like a BIG step.
Spiff up blog & websites: No, never made this a priority...
Attend a retreat of some sort: Yes, I retreated with SARK!
Learn to knit: No, I'm not sure where this goal even came from since I have awful hand-eye coordination :-)
Cultivate unconditional self-acceptance (do you like how I just threw that one in there): Work in progress!
Create a beautiful backyard garden: I did create some beautiful pots of flowers for the backyard, but no garden.
Eliminate clutter, especially from my bedroom & closet: Yes, I definitely did this although the clutter seems to magically regenerate!
Open a specialty boutique within the wellness center: No, I did start researching this but again it wasn't a priority.
Complete Level 4 & 5 yoga trainings: Yes!
Publish yoga practice CD: If you read this blog regularly you know this has been hanging over my head for months! Transfer to 2011 to-do list...
Record & publish meditation CD: No, I figured I better publish the first CD before I go and record another one :-)
Organize a yoga retreat: Yes and no. I held two retreats at the studio, but I intended to organize a retreat off-site. Putting this on hold for now because I am guessing I won't be up for any travel for a bit once the baby arrives.
Expand the Do Yoga. Do Good. Initiative - I am so excited for the book club coming in February!!!! Yes, the book club was fun! I am definitely dreaming of a more formal non-profit in the near future.

It is funny how when reflecting on 2010 I felt like I accomplished quite a bit, but it didn't necessarily match up with the goals I created at the beginning of the year. I guess this is the nature of goals; they change just as everything else does! That is why I enjoy Monthly Goal Reflections so much! However, I am still setting some goals for 2011 now.

Here goes:

Attend Professional Development conference in Psychology
Publish Yoga for Living Wellness CD (and have a party when I finally do - lol)
Complete a first draft of Living Wellness book
Clean out the basement
Read all of Martha Beck's books (I'm probably 25% there already)
Continue to cultivate daily meditation practice
Draft plan for new website & purchase domain name
Rent newly renovated office suite to fabulous, like-minded health & wellness professionals
Explore mixed media art
Attend additional yoga training
Enjoy 12 weeks of maternity leave
Research starting a non-profit
Host a retreat at Tree of Life Yoga Studio
Begin publishing podcasts & vidcasts
Write more content on blog
Daily physical activity
Participate in 2 courses through Goddess Leonie's Goddess Circle
Save 40% of my income each month until baby is born
Donate monthly to my favorite charities
Continue to make self-care a priority after baby is born while also understanding it may look a lot different than it does now
Monthly dates with all the important people in my life (hubby, daughter, friends, and family)

Have you taken some time to reflect on 2010 and plan for 2011? I would love to hear what you are dreaming of!

Monthly Goal Reflection

2010-12-31T14:06:00.003-05:00

Hi Lovelies,

It is time for Monthly Goal Reflection! Every time I get settled in to write the baby starts kicking up a storm which is fantastically distracting! But I've managed to get this post done! I'll also be back soon with my Yearly Goal Reflection and highlights of 2010. Consider taking some time today or over the weekend to review your own 2010 highlights and plans for 2011!

December Dreams:

Reflect on this year and plan for next year with the help of Reverb 10: Yes! I am still reveling in the process of reflecting on 2010 and planning for 2011. I plan to complete all of the Reverb 10 prompts (eventually). I will continue to share those thoughts here, as well as my other reflections/dreams.
Spa date with my sister for facials & pedicures - aaahhhh!!!!: Yes! I love spa dates!
Bake holiday cookies with my grandma: Yes! My sister, niece, grandma, and I had a fun-filled day of baking earlier this month.
Host Girls' Night with the YaYas & celebrate my bff's birthday: Yes! We had a sundae party at our Girls' Night -yumm!
See Trans-Siberian Orchestra: Yes! They were so amazing! Highly recommend!
Get yummy hot beverage and take a drive to admire holiday lights: Not exactly. I like to do this as formal event with my family, but no one was interested this year :-( However, I have enjoyed several yummy hot beverages this month and admired the holiday lights along the way!
Two full weeks of vacation - whoo hoo!!! Yes! I am SO proud of myself for sticking to this. I have done a teeny tiny bit of work from home, but very little overall. Mostly I have been sleeping in, reading, and hanging out with my family and friends.
Celebrate my sweet stepdad and my fabulous sister's birthdays: Yes! We had a little party at our house filled with good eats and fun times to toast their birthdays! I love our family gatherings :-)
Megan's holiday chorus concert (she has a solo!): Yes! She actually had two concerts this month, one of which I thought I had to miss, but I made it to both! Megan is a great performer and I am so proud of her!
Walk 2-3x/week: No... but still a work in progress. I've walked two times this week!
Daily meditation, even if done in bed: I guess if I use the term meditation loosely this would be a yes. I have definitely taken a few quiet minutes most days to breathe. In terms of sitting on the meditation cushion and formally sitting, I've only gotten there a handful of times. Again, a work in progress.
Conference call with my writing buddies from the SARK retreat (hello writing accountability): No. I chose to skip the conference call because it fell on the first day of my vacation which I actually spent at jury duty (ugh) and by the time I got home I really needed some dinner and time with my family.
Outline new blog ideas in preparation for 2011: Yes! Starting In January I am going to have a theme for each month and weekly posts on the topic. The first week of the month the post will be about a mini-activity related to the topic, the second week will be journal prompts, the third week will be a practice to try, and the fourth week will be all about further resources on the subject. January's topic will be Look Within. My idea is to provide my readers with more content (as opposed to only my rambling thoughts). I hope you will enjoy this new feature on the blog!
Celebrate the holidays with family, soak up every minute of their company, and take lots of pictures of all the adorable kiddos! Yes! I have truly enjoyed the holidays this year! Christmas was a riot with all of the little kids in my family! Tonight I'm looking forward to another dinner at my mom's house and more visiting with the family, relaxing, and (of course) eating.

January Dreams:

Decorate my 2011 Planner Pad
Settle on my word/phrase for 2011
Signed rental contracts for 3 newly renovated offices at Living Wellness of Niagara with fabulous, like-minded health & wellness professionals. I'm especially interested in massage therapists, holistic health counselors, naturopathic practitioners, life coaches, or creativity/spirituality professionals. (For more info, contact me at mscime710@roadrunner.com)
Celebrate my gramma's 75th birthday!
Provide inspiring content and support brave dreamers through the Dare to Live Your Dreams Online Circle, starting January 14th
Celebrate Megan's 13th birthday (OMG) and my niece's 4th birthday with two fabulous parties
Try out my new work schedule that leaves more space for seeing clients, as well as an every-other-week writing block
Save 40% of my earnings this month to put toward supporting my maternity leave/ the hot tub fund
Back to basics! Walk, write, sit, stretch. Daily movement (yoga or walking), daily meditation, and daily morning pages. Weekly Artist Dates.
Begin the process of finding an amazing yoga teacher to cover classes during my maternity leave and an inspirational therapist to work out of my office/cover clients during maternity leave. (If you know anyone, send them my way at mscime710@roadrunner.com)

More Reverb 10

2010-12-27T17:18:00.004-05:00

December 12 – Body Integration. This year, when did you feel the most integrated with your body? Did you have a moment where there wasn’t mind and body, but simply a cohesive YOU, alive and present? (Author: Patrick Reynolds)
I feel most integrated with my body (during certain moments) on my yoga mat. To me there is just nothing like yoga to reconnect oneself with the body. I also find running helps me connect my mind, breath, and body. Being pregnant again has also been an experience in body integration, although I'd say I've spent more time fighting my body than embracing it these past few months. I'm working on changing that, but it is an ongoing challenge to accept my pregnant body's fatigue and limitations. However, I am loving my expanding belly :-)

December 13 – Action. When it comes to aspirations, it’s not about ideas. It’s about making ideas happen. What’s your next step? (Author: Scott Belsky)

My next step is to get back to basics. I'm recommitting to daily Morning Pages, daily physical movement (walking and/or yoga), daily meditation, and weekly Artist Dates. I feel the need to prepare for the changes that are coming in 2011 and these are the tools that have worked for me time and again.

December 14 – Appreciate. What’s the one thing you have come to appreciate most in the past year? How do you express gratitude for it? (Author: Victoria Klein)

My body and all that it does for me. I hate to sound redundant, but being pregnant has been an intense reminder of how the body is always changing. Currently I am expressing gratitude for my body by resting as much as possible, eating as well as I can manage, and practicing yoga.

December 15 – 5 Minutes. Imagine you will completely lose your memory of 2010 in five minutes. Set an alarm for five minutes and capture the things you most want to remember about 2010. (Author: Patti Digh)

What a great prompt! I adore Patti Digh! There are so many highlights of 2010 that I most want to remember. Our trip to Paris this year. The food, the sights, and most importantly the week spent entirely with my little family exploring Paris. Finding out we were pregnant and seeing our baby for the first time. The ah-ha moment that lead to me creating the Living Wellness Lifestyle program and the amazing, this-is-so-right feeling I had every week as I led the group. I want to remember every girls' night with the YaYa's and the beautiful feeling that comes from spending time with friends who have known me for more than 20 years. There are also so many every day moments that add up to an amazing life that I will cherish forever. Meeting the new babies in my family for the first time. Watching my daughter start middle school. Snuggling on the couch with my husband. Every casual chat on the phone with my sister. All the good wine and food I've had this year (as well as several Cosmos on the patio on a summer night). Resting in the beauty of these every day moments is what makes my life overflow with joy and abundance.

Winter Solstice Reflection

2010-12-21T12:24:00.002-05:00

Keeping with the Winter Solstice ritual I started last year, I took some time for reflection today. I began the process of planning for/dreaming about 2011. I plan to explore a little further and then I will share my thoughts, hopes, and dreams here. I also spent some time on a few more Reverb 10 prompts...

December 9 – Party. What social gathering rocked your socks off in 2010? Describe the people, music, food, drink, clothes, shenanigans. (Author: Shauna Reid)

Looking back on 2010 I was fortunate to attend several baby showers, family parties, and birthday celebrations. It is hard to pick a favorite, but I really enjoyed our family's Halloween party this year. We have seven kids total in our family and six of them are under 4 years-old! Seeing everyone dressed up was so fun and all the kiddos looked adorable. It was a very low-key event with plenty of food (including my mom's amazing cupcakes) and candy, of course! I love having my whole extended family together and feel so grateful that we are all close by and able to gather as a group regularly.

December 10 – Wisdom. What was the wisest decision you made this year, and how did it play out? (Author: Susannah Conway)

This Fall I decided not to teach at the local college. Typically I teach a class in order to supplement my sometimes unpredictable business income. This year I took the leap to give up my last bit of a grip on an every-other-week paycheck. I scheduled the time I would typically spend on teaching for writing and brainstorming for my businesses. This played out very well for me. I started seriously working on my book idea for the first time. Also, my private practice began booming and the additional clients I took on more than made up for the money I would've made teaching.

December 11 – 11 Things. What are 11 things your life doesn’t need in 2011? How will you go about eliminating them? How will getting rid of these 11 things change your life? (Author: Sam Davidson)

11 things my life doesn't need in 2011:

Fear - especially the kind of fears that keep me from moving forward. Maybe you know them, the "I don't know how to _________ so I'd rather just not try/ I'll never be able to figure out how to_________/ I don't know enough to ____________" fears. I will eliminate these fears by just doing it! And taking baby steps while reassuring myself I am doing just fine. And lastly, by asking for help. When I eliminate these fears, I will move forward with the projects that I feel stuck on right now (my non-profit idea, book in progress, even that CD I've been working on publishing since last year).
Guilt - guilt about taking good care of myself, guilt about enjoying my successes, guilt about my life feeling fantastic, to all of that guilt and more I say "good riddance!" I'm not sure how I will let go of this guilt. I guess by continuously telling myself that I deserve to take good care of myself, enjoy my successes, and revel in my fabulous life. (Ugh... it feels a bit scary to even write that.) When I am able to release this guilt I think I will feel more at peace.
More stuff. I want to simplify my life as much as possible, starting with my stuff. The only thing I would like to accumulate more of is books. However, recently I have been using the library like a champion! I'm getting more and more particular even about what books I buy and bring into the house. This is an easy one in terms of how to eliminate it - I will continue to sort through things and donate whatever I don't love or need. Once I have more of the stuff in my house gone I will feel happy and lighter and proud!
Overscheduled days. I was doing really well with this one, leaving myself plenty of space between appointments to eat lunch, take naps, etc. But I just looked at my first week of 2011 and it is insane! What was I possibly thinking when I jam-packed my days? Well it is not going to last long because I am taking back my time. I plan to create some new rules. It helps me to define very clear boundaries about my days, such as 1.5 hours for lunch, no more than 3 consecutive clients, no more than X clients in a week, etc. Once I eliminate these overscheduled days I will feel refreshed and relaxed and will look forward to my work week.
Doubt. Ahhh, my good friend doubt. He likes to hang with my other friends fear and guilt :-) I'd like to replace my doubt with lots of faith and trust. I can go for weeks or even months without Mr. Doubt creeping in, but when he arrives he tends to hit hard. I start questioning pretty much every decision I've ever made, as well as my ability to do the "right" thing in the current moment. These doubts usually revolve around my family and career choices. Some of the current gems include, "Why did I start a business when I knew I wanted to expand my family?" and "How will I maintain the businesses that I've worked so hard to create after I have a baby?" Usually I handle doubt by talking with my friends and family. More often than not they have more rational thoughts than I do about the reality of the situation and this reassures me. If I could manage to say adios to my good friend doubt, I guess I would be overflowing with confidence!
Mindless hours on the computer. This comes up for me on occasion, especially with that darn Facebook! I plan to be more mindful of my computer use and remind myself of the other things I could be focusing on during that time. I believe if I reduce/eliminate this I will have more time to devote to other things that are more important to me, such as meditation, exercise, and writing.
Non-ideal work. This is a work in progress. For some time now I have been working on accepting only ideal work. That is work that positively impacts those it is intended to serve and leaves me feeling inspired. I've learned the way to do only ideal work is to accept work only from a place of abundance (vs scarcity mindset such as "I could really use the money"). When I eliminate all non-ideal work I will feel invigorated and excited about my work. It will feel less like work!
Days without any physical activity. When a day goes by that I don't move my body in some manner or another, I feel icky. So even if it is only 15 minutes of yoga, I would like to move every day. To make this happen I need to schedule it in my days and leave myself enough time/space to actually adhere to the plan (see #4). I've been there before and I know I feel better when I move every day.
Too much television. This is a work in progress as well. I feel I've already changed my habits significantly this year by replacing TV time with reading time and only watching programs that I enjoy and plan to watch. I will eliminate too much television by being more mindful about how I'm spending my time. This will change my life by leaving me more time for things I care about/want to bring into my life.
Disorganization. Even though I can find everything, it leaves me feeling a little unsettled to have things so out of order, particularly in my work area. I will work on this by eliminating clutter and re-organizing what I decide to keep. Slowly, but surely I think I can reform my organized chaos ways. I beat myself up about this so if I can make these changes I think I will feel more on top of things.
Small, but meaningful bad habits. Leaving my clothes strewn all over the bedroom. Not flossing my teeth every day. Blurting out the first comment that comes to mind. Eating in the car. Again, I think the cure is mindfulness and the result will be a healthier, happier me.

More Reverb 10

2010-12-11T20:40:00.006-05:00

December 2 - Writing.
What do you do each day that doesn’t contribute to your writing — and can you eliminate it? (Author: Leo Babauta)

Make excuses. Such as... I'm too tired. It's too late. There isn't enough time to really get into anything. I most certainly can eliminate these excuses, but at the same time they feel very real to me! I think I have also been avoiding writing by reading lately. I have been reading more than ever (and writing less than ever). I've even been skipping my journal writing/morning pages. Which leads me to more excuses... maybe this is just a period in my life when I don't write, everyone goes through lulls in their creativity, etc. However, deep down I know this is a cop out. As SARK says, Action Before Inspiration. Which means just write. Even if you are not in the mood. She also says something meaningful happens every time you write. Another reason to ditch the excuses and just do it. Writers don't write only when they are inspired. They get up each day and face the page and give it their best shot.

December 3 – Moment.
Pick one moment during which you felt most alive this year. Describe it in vivid detail (texture, smells, voices, noises, colors). (Author: Ali Edwards)

This is a tough one. This year has been filled with so many magical moments. I'm going to go with the day my hubby and I spent on the beach at Fire Island this August. It was a beautiful day, with clear blue skies and an abundance of sunshine. I remember the feeling of the warm sand underneath me, the sounds of people chatting on the beach, and the smell of the ocean. At the water's edge the sand sparkled and I collected a handful of shells. Best of all I remember watching my husband dive into the ocean waves over and over again, smiling and laughing. He seemed to overflow with a joy and freedom that I rarely see in our day-to-day life together. He was (literally) totally absorbed in riding the wave. It was a beautiful thing to watch. Even remembering it now I get that overwhelming tingly joyful feeling that comes to you when you witness someone you love really letting go and enjoying himself.

me and my hubby our last night in Paris

December 4 – Wonder. How did you cultivate a sense of wonder in your life this year? (Author: Jeffrey Davis)

My theme for 2010 was Joyful Abundance. I created a sense of wonder by focusing on gratitude and appreciating all of the everyday miracles that surround me. I felt a sense of wonder as I watched the leaves change this fall, as I gazed into the eyes of my newborn nephew, as I heard our baby's heartbeat for the first time, as I observed the first snow fall of the season, as I watched my daughter step out of the car on her first day of middle school, as I savored a glass of wine at a Paris cafe, as I held my husband's hand while we took a walk, as I gazed out over my yoga class, and as I paused and listened to the beautiful chaos of my family gathered together on Halloween. I could go on and on! And I am eternally grateful for all those everyday miracles.

December 5 – Let Go. What (or whom) did you let go of this year? Why? (Author: Alice Bradley)

The first thing that comes to mind is the extra weight I let go of this year. I literally shed about 25lbs. I decided to lose this weight for my health and also to prepare for the possibility of having another baby (I say another even though my "baby" will be 13 next month!). I felt very proud of myself for losing the weight and making healthier food choices. Meeting my goal filled me with a sense of accomplishment and reminded me that I truly can accomplish things when I set my mind to it.

Figuratively, I let go of taking responsibility for other people's feelings. That is a tough one for me, but I think I've done pretty well with it. I chose to let go of this responsibility because it was not (and is not) healthy for me. I also don't think it was very useful for me to feel like it was my job to keep everyone around me happy. I've learned you have to let people work through their own stuff, which can be very hard to do (especially with those we love the most).

December 6 – Make. What was the last thing you made? What materials did you use? Is there something you want to make, but you need to clear some time for it? (Author: Gretchen Rubin)

The last thing I made was cookies with my gramma, sister, and niece! I've never been much of a baker (or a cook), but I enjoy making holiday cookies with my gramma. She actually does most of the work ahead of time for us, but yesterday my sister and I were like a couple of professional cookie-dough-ball-rollers. We made a few different kinds, including my favorite Snickerdoodles! My niece was a wonderful little helper too and I think the Snickerdoodles were here favorite as well. She kept saying to me, "Aunt Mindy smell how good this smells" as she dipped her hands in the cinnamon and sugar mix we were rolling the dough in - so sweet :-)

December 7 – Community. Where have you discovered community, online or otherwise, in 2010? What community would you like to join, create or more deeply connect with in 2011? (Author: Cali Harris)

I am so proud of the little community that our yoga studio has built this last year. It truly fills me with joy when I hear the yoginis (and occasional yogi) chatting with each other before and after class, asking about each others work or family, giving each other shopping tips, or recommending resources. Community is a big part of my vision for the wellness center and I look forward to growing that community in 2011 as we welcome new partners into our freshly expanded space. In 2011 I would also like to create more of an online community through my blog, websites, and social media outlets.

Reverb 10

2010-12-09T15:11:00.003-05:00

Reverb 10 is an online event focused on reflecting on the past year and planning for the upcoming year. There is a different prompt by a different author each day to encourage reflection. I'm a bit behind in responding to the prompts, but they say it is important to go at your own pace! If you want to join me, you can sign up here.

December 1 - One Word.
Encapsulate the year 2010 in one word. Explain why you’re choosing that word. Now, imagine it’s one year from today, what would you like the word to be that captures 2011 for you?
(Author: Gwen Bell)

I feel the one word that best encapsulates 2010 for me is expansion. It has been a year of growth for my businesses and now for my family with a new baby on the way (and my waistline - lol). My businesses have grown tremendously, more than I even imagined was possible in one year. My weeks are overflowing with therapy clients and my yoga classes are growing bigger too. I've also increased the variety of my offerings to include the Living Wellness Lifestyle for Women and Girls and my first-ever online course. I've also expanded my mindset about my writing, businesses, and personal growth thanks to several amazing online, in-person, and tele-courses. I participated in Kimberly Wilson's Tranquilista e-course and Kim David's Women Entrepreneurs ROCK! tele-course, went on retreat with SARK, and joined Women Who Write. I've spent a lot of time reflecting on where to go from here and have taken even more steps toward my ideal life. (Although I feel like 2009 was the year when I took the really big steps like completely walking away from my steady paycheck job. I think of 2009 as the year of transformation.)

It is hard for me to picture my life one year from today. I haven't quite wrapped my brain around how things will look once the baby is born in May 2011. I know there will be some changes, but I plan to continue running my businesses, seeing clients for therapy, and teaching yoga. Part of my vision is that I will work from home more, likely by teaching online classes or tele-courses. I also want to devote some serious time to my writing and starting a non-profit. I feel that it is probably wisest to have a flexible plan for life after baby! When I picture December 2011, I would like to reflect on the year and feel that balance is the word that encapsulates my year. A balance of family and work, business and play, effort and surrender, and routine and flexibility.

Monthly Goal Reflection: December

2010-12-03T16:27:00.002-05:00

November Dreams:

Host Women's Wellness Retreat with the lovely Kim David on November 13th: Yes! We had a lovely group of women! Such an inspiring and relaxing day...
Celebrate the baptism of the precious daughter of one of my oldest friends: Yes! Little Penny is adorable and it was so good to visit with her and her family.
Take 4 days off from the office for Thanksgiving: Yes! Unfortunately, I was sick most of the time but I did relax a lot.
Share some big news with the world (coming soon!): Yes! In case you haven't heard, I am pregnant! 16 weeks today :-)
See For Colored Girls: Yes, I took myself to the movies and I really enjoyed it. This was a very powerful film , I highly recommend it.
Donate a Thanksgiving dinner to a local shelter: I was a little late to put together the dinner myself so instead I donated to Community Missions holiday fund.
Outline plan for new website: In my mind, yes. On paper, no :-)
Care for myself with plenty of trips to the gym and dates on the meditation cushion: I still haven't been to the gym. Being pregnant has taken a toll on my energy level. However, I know if I can get myself there, I will feel more energized after some movement. I have been meditating more, but not with the regularity that I'd like to see myself commit to. A work in progress, I guess...
Explore some more Art Journaling before Art Journal Love Letters ends: Yes! I love Art Journaling and I carved out some time for it this month.

December Dreams:

Reflect on this year and plan for next year with the help of Reverb 10
Spa date with my sister for facials & pedicures - aaahhhh!!!!
Bake holiday cookies with my grandma
Host Girls' Night with the YaYas & celebrate my bff's birthday
See Trans-Siberian Orchestra
Get yummy hot beverage and take a drive to admire holiday lights
Two full weeks of vacation - whoo hoo!!!
Celebrate my sweet stepdad and my fabulous sister's birthdays
Megan's holiday chorus concert (she has a solo!)
Walk 2-3x/week
Daily meditation, even if done in bed
Conference call with my writing buddies from the SARK retreat (hello writing accountability)
Outline new blog ideas in preparation for 2011
Celebrate the holidays with family, soak up every minute of their company, and take lots of pictures of all the adorable kiddos!

A Powerful 3 Minutes

2010-11-15T14:25:00.004-05:00

Today I had a few spare minutes in between clients and I stopped over to Andrea's beautiful blog where I came upon this post complete with a mini-meditation about setting an intention for the week. I figured, "hey, I have three minutes to listen to this meditation" and went for it. I settled into my office chair and started to breathe a little more deeply. When Andrea's voice instructed me to open up to my intention a little voice inside my head said "surrender" and tiny tears trickled down my cheeks.

If I am really honest with myself I have to say that I have been expending a lot of energy trying to control things over which I have no control, trying to make things into something different than they are, instead of simply surrendering and accepting life as it is in this particular moment. I guess I am scared to just let go and trust that everything will be okay. But all my worrying and fighting against the way things truly are right now hasn't really gotten me anywhere, except frustrated.

In my Planner Pad there is a space that says "Major Goal This Week." I wrote (in purple pen) surrender.

November Dreams

2010-11-06T12:35:00.005-04:00

image credit

I'm a bit late with my Monthly Goal Reflection this month. I've been easing my way into November. Dug through the closet to find my winter jacket, made a trek to Tarjay for some gloves, and I think I'm finally ready to accept chilly November into my life!

October Dreams:

My first radio interview! I had a great time with this! I was pretty nervous at first, but all in all I think it went very well! You can listen to the podcast here
Go apple picking with family: Yes, we made a trip to Brown's Berry Patch for apples and pumpkins! It was a beautiful day and we had a great time. We are still enjoying our apples, including some of my hubby's yummy apple crisp!
Finalize Yoga for Living Wellness CD: Work in progress. A lot more goes into publishing a CD than I realized. I'm working on taking small steps in the right direction on this sometimes overwhelming project.
Finalize new marketing materials for studio: I'm going to call this a work in progress as well. So far, I have put a few ads in the local paper and I also wrote an article for a health magazine. There has been a good response and our classes are growing! Now I am on to contemplating some kind of brochure or postcard I can have on hand when people stop in asking about our classes.
Print family pictures to fill new frames: I chose the pictures to print! Now I just have to upload them online and order prints or get them printed somewhere locally.
Host first-ever yoga birthday party at the studio: Yes! We had a great time! Yoga Birthday Parties are now an official offering at Tree of Life Yoga Studio!
Bask in every glorious second of writing retreat with SARK: Done! What an amazing weekend. I heart retreating :-)
Celebrate Tree of Life Yoga Studio's two-year anniversary with a festive party! Yes! Thank you to everyone who stopped in to celebrate with us! I can't believe it has been two years already!
Get tickets to see Trans-Siberian Orchestra while they are in town (been talking about doing this for years): Yes, I am SO excited! This has been on my holiday wish list for years!
Cultivate regular meditation practice by starting with 5 minutes in the morning: Not even close is probably an understatement... why do I resist meditation so much?
Brainstorm + develop a new regular blog posting more focused on wellness content: I have brainstormed a bit, but I don't think I am ready to reveal anything just yet! Still working on the details :-)

November Dreams:

Host Women's Wellness Retreat with the lovely Kim David on November 13th (only two spots left so be sure to let me know if you are local and would like to reserve a space)
Celebrate the baptism of the precious daughter of one of my oldest friends
Take 4 days off from the office for Thanksgiving
Share some big news with the world (coming soon!)
See For Colored Girls
Donate a Thanksgiving dinner to a local shelter
Outline plan for new website
Care for myself with plenty of trips to the gym and dates on the meditation cushion
Explore some more Art Journaling before Art Journal Love Letters ends

What are you dreaming of this November?

My SARK Adventure

2010-10-29T17:20:00.006-04:00

The Sanctuary at Omega

Last weekend I drove to The Omega Institute to attend a writing workshop with the one and only SARK!

It was kind of a long drive (6 hours) to make on my own, but I knew it would be worth it. I stopped at the public library and picked out 6 books on tape to keep me company. I have never listened to a book on tape before and was surprised when I put the first one in and saw it was 13.5 hours long! I didn't finish it during the drive and for the first time in more than a year I miss having a commute - I'm dying to hear how the story ends! (It's The Condition by Jennifer Haigh.)

So the book kept me occupied and the drive was pleasant. The trees were still bursting with brilliant colors. (I was afraid they might be past their peak.) I arrived at Omega around 5pm, checked in, and headed to my cabin. I shared a room with a sweet woman named Neena who showed me pictures of the 6 (!) dogs she and her husband foster. I enjoyed a delicious dinner and then it was time to meet SARK! (Actually, I spotted her in the dining hall during dinner but was nervous to approach her.)

my cabin

SARK had meditated on our names and made us each a name tag with an adjective that came to her as she thought of us. Mine was "Willing Mindy," which I had a tough time interpreting... There were less than 20 people in the group (I was certain there would be hundreds!), mostly women, but two brave men were there as well.

SARK is just as amazingly fabulous as I imagined she would be! All weekend long she told us enchanting stories. She gracefully held the space for our group and supported us on our own transformational journeys.

We were each assigned a mentor for the weekend. Mine was a beautiful soul named Creative Susan and we were definitely a perfect match! We have a lot in common in terms of our backgrounds and our current writing projects.

We actually didn't write very much, which may be surprising because it was a writing workshop (based on SARK's book Juicy Pens, Thirsty Paper). We did talk a lot about strategies for writing and how to move forward on our projects.

My top take-aways from the weekend are:

Work on our Creative Dreams is meant to be delight*full (delight is where the best work happens)
When teaching a techniques use stories to inspire people
Action before inspiration (just do it)
Develop habits of completion
We all have something fabulous to offer the world (you never know what impact your story might have)

The last thing we did as a group was something called Stand and Receive. Each person took turns standing in front of the group and the group called out things they admired and appreciated about the person. I found this to be pretty powerful. I think we should start doing it at birthday parties with the people we love! Just imagine being surrounded by people all calling out fabulous things about you! We definitely need more of that!

I got lost on my way home. But after an entire weekend of SARK talking about transforming our stories, I couldn't bring myself to be annoyed. Instead I focused on the beautiful mountain views, the great book on tape, and the sweet girl at the gas station who gave me perfect directions to get back on track. My intentions for the weekend centered around resting and rejuvenating myself and I definitely returned home feeling like I had pressed the reset button.