December is a great month to reflect on your achievements from the current year and to set intentions for the coming year.
A process that I’ve found to be extremely useful for myself and my clients is to answer the following questions and journal about them at the end of one year and before starting a new one.
What are the accomplishments I am most proud of in 2020?
What am I most grateful for this year?
What lessons have I learned regarding relationships, work experience, my business, my own blind spots … over the past year?
What are my intentions for 2021 (in five areas)?
Personal life – i.e. What my personal life looks and feels like. Note that it is important to write your intentions in the present tense as if you have already accomplished them. For example; “I am strongly connected to myself, my gifts, my fears, my strengths. I courageously uncover any and all fears, doubts and limiting beliefs that are holding me back from standing in my true power and fulfilling my larger vision and mission … .”
Related to my Health – i.e. What my health looks and feels like. “I feel great! My body is toned, strong and flexible. I radiate health and vitality – physically, emotionally, socially and spiritually. I do yoga 3 to 4 times/week, meditate daily and spend regular time in nature hiking, kayaking, swimming, cycling …
Financial – i,e. What my financial life looks and feels like. “ I average $_______ thousand a month in terms of income generation through Creative Life Coaching & Consulting. I feel financially free and serene. I pay off my credit cards every month and my line of credit is paid off. …
Spiritual – i.e. What my spiritual life looks and feels like. “I continue to meditate daily and deepen my ability to go within and connect with the Universal wisdom. I continue to strengthen and listen to my body’s wisdom. … “
Intellectual – i.e. What my intellectual life looks and feels like. “I am flexible, flowing and open to new ideas. I connect with my creativity easily and effortlessly. … I blog regularly and creative ideas come to me easily. I design and facilitate workshops and retreats that many women connect with and learn from.”
I encourage you to experiment with the process above. Feel free to change the titles of the 5 areas suggested to ones that resonate for you. Reviewing your intentions quarterly and noting how you’re doing in relation to them, helps keep them top of mind and provides encouragement to move forward. Using your intentions as a “touch stone” at the end of each year to review your achievements is helpful.
Celebrating your accomplishments feels so good and is important to provide you with the energy and commitment to move forward and fulfill your intentions. Here’s a short video that explains why it is important to celebrate.
Best of luck reflecting on 2020 and setting bold intentions for 2021. To your health, happiness, fulfillment and inner peace!
I invite you to try out the process and welcome your comments below. Feel free to share this post with others.
For centuries, people from different cultures around the world have shared their lessons and knowledge through the oral tradition of storytelling. With the introduction of the printing press, the possibility of writing stories down and sharing them far and wide become a reality. Now with the internet and social media, we can share our stories, blogs, insights and ideas with people from around the globe from a variety of backgrounds and cultures.
So why is storytelling so important?
Stories connect us
When we read Bridget Jones’s Diary or Confessions of a Shopaholic by Sophie Kinsella, we realize we are not alone and are not the only ones who have certain personality quirks and are dealing with life challenges.
Stories promote understanding
When we read someone’s biography such as “Becoming” by Michelle Obama, we gain insight into what it was like to grow up as a black woman in the US during her time, in a family without a lot of financial resources and also what it’s like to move into the White House and become the First Lady after living a relatively private existence. When we read “Buried Beneath the Baobab Tree” it helps us understand what it could be like to be kidnapped as a young woman and enslaved by members of the Boko Haram, a radical Muslim group in Nigeria.
Stories help us heal
Many of us have stories of our past that we have locked away and not shared with anyone. An example is stories of childhood sexual abuse which need to be acknowledged and shared in order for us to heal and move on in our lives.
Stories give us hope
When we think of Martin Luther’s historic speech “I had a dream”, that dream and story laid the foundation for a different America.
Stories inspire us
When we read about someone who has faced tremendous odds and rose above them to be an amazing leader and changemaker, we are inspired by how resilient we can be as humans. Women or men who have come from poverty and risen above it to make the world a better place serve as role models for others in similar situations. They help us believe that anything is possible.
What story are you longing to tell?
A few months ago, I was given the opportunity to share a story as part of Female Wave of Change’s storytelling project. We were invited to submit a story that we thought would be helpful for others; one of 1000 words or less.
I’m excited to share that the “Stories Matter” E-book was launched at Female Wave of Change’s (FWoC) Global Conference on September 26th. This is a collection of stories contributed by women and men from all over the world: “stories of hope, of resilience, of courage, vulnerability and wisdom.”
Due to the uncertain and stressful times we are currently living in, and also because of research I’ve recently read on the importance of a “playful frame of mind” as we evolve as authentic leaders, I decided to resurrect and share an article I wrote three years ago. …
Many of us learn that after a certain age, it is not appropriate to play. We get messages that we need to become serious and act like an adult. More and more research has shown how important play and laughter are for health and wellness throughout our lives.
You may have heard that laughter is the best medicine. When we laugh, we release endorphins and encourage energy to move throughout our body. In the words of Candace Pert, a neuroscientist and pharmacologist who has spent much of her scientific life studying the mind-body link:
Play and laughter are vital to feeling good. Recreation isn’t merely a frivolous addition to life or a hard-earned reward for work…I believe that in a society driven by a strong work ethic, with so many individuals burdened with workaholism, people aren’t getting enough endorphinergic surges through the bodymind on a regular basis. For you to not be laughing and playing during some part of every day is unnatural and goes against your fundamental biochemistry.
Everything You Need to Feel Go(o)d), 2006
Stuart Brown, founder of the National Institute for Play, has conducted research that shows play is not only energizing and fun, but also important for human physical, emotional and cognitive development, and intelligence. Addictions, depression, stress-related illnesses and interpersonal violence have been linked to the prolonged deprivation of play –http://www.nifplay.org . Brown’s TED talk outlines different types of play and provides evidence of the importance of play throughout our lives –http://www.ted.com/talks/stuart_brown_says_play_is_more_than_fun_it_s_vital.html
Based on research by Brown, Pert and others, it is recommended for the health of our minds and bodies that we engage in play and laughter every day.
Types of Play
Research on animals and humans has identified a number of different types of play including:
Body Play – when we move our bodies in different ways; for example, jumping, running, skipping or moving our bodies to real or imagined music.
Object Play – when we make an object (e.g. a snowball) and play with it, or play with an object such as a soccer ball.
Imaginative Play – creating an imaginary friend you interact with (you may have had an imaginary friend when you were a child); creating and sharing a fantasy story with a child; playing “dress up”.
Social Play – playing tag or playing house with others
Transformative Play – through digital and other types of “structured” play we learn creative problem-solving.
Strategies for Incorporating more play and laughter
Travel back in time and identify and write down types of play activities you enjoyed and engaged in as a child.
Reflect on how many of these activities you currently engage in as an adult and how often you engage in them.
Rate on a scale of 1 to 10 how energized each of the above activities makes you feel – 1 being “not at all” and 10 being “full of energy”.
Identify several play activities you would like to begin integrating into your life. Experiment and notice how they make you feel.
Commit to engaging in some form of play and/or laughter on a daily basis. Ask friends and family for support (perhaps make it a family project to laugh and play at least once a day), and encourage play and laughter in their lives as well.
Your Inner Child
Another way to incorporate more play and laughter into your life is to connect with your inner child. According to Wikipedia “our inner child is our childlike aspect. It includes all that we learned and experienced as children, before puberty.” Others say that your inner child is your “true self” … the small child within you that never grew up. Your inner child is naturally fun, playful, and creative. It is also fragile and vulnerable.
Many of us have buried or rejected our inner child, and it takes some time to reconnect with and nurture it. The process may be challenging and scary for some, especially if you’ve experienced trauma. Connecting with our inner child helps us love, accept and nurture ourselves.
Strategies for Connecting with Your Inner Child
Write a letter to your inner child saying that you want to reconnect. It can be a letter of apology or one expressing that you want to strengthen the relationship with her.
Notice and acknowledge the feelings that come up when you connect with your inner child. Rather than “pushing them down” or rejecting them, allow any fears, sadness or insecurities to surface. Notice what you notice.
Express those feelings by writing them down in a personal journal or through painting, finger painting or drawing.
Picture yourself as a 3, 4 or 5 year old and reassure your younger self that they are safe, secure and loved.
Reorganize your living space. Make it more fun. Bring out joyful childhood pictures, stuffed animals and trinkets and put them on your mantle. Paint one or several of your rooms with guidance from your inner child.
Buy a coloring book and color several times a week.
Spend time with children playing children’s games. These could be “hide and seek”, or imaginary games, and creating and telling your own stories.
On awakening everyday ask your inner child what fun activity they would like to engage in today.
Research shows that bringing our inner child out to play and incorporating laughter and play into our days is essential to be healthy and happy throughout our lives. I encourage you to try some of the strategies and to notice what you notice.
I’d love to hear how you connect with your inner child and what you’ve noticed from that experience. Please share your experiences below so we can all learn and grow from each other.
A habit is defined as: “a settled tendency or usual manner of behavior … ; an acquired mode of behavior that has become nearly or completely involuntary …: a behavior pattern acquired by frequent repetition” (Merriam-Webster dictionary – https://www.merriam-webster.com/dictionary/habit)
When we choose to make
something a habit, we integrate it into our lives and regularly repeat it, so
over time we don’t have to make a decision about whether or not to do it. Becoming
consciously aware of the benefits a positive habit brings to you, such as a feeling of calmness and being grounded that
comes from meditating daily, is beneficial. Such positive results support you
to continue those behaviors.
What habits have served you well in 2019 that you wish
to bring into 2020?
I encourage you to spend some
time reflecting on those habits that have supported your physical, emotional,
social and spiritual health and to writing them down. A personal example is – The habits I commit to continuing in 2020 are:
Daily stretch routine
Regular yoga classes (3 times/week)
Regular walks in nature (3 or more times/week)
Listening to my body and trusting in its wisdom.
What new habits do you wish to embrace in the New
The new habits I commit to embracing are:
Unplugging from technology for 24 hours or more every
Writing on a regular basis (i.e. 4 or more times/week
for 20 minutes or more each time)
Ending my days reflecting on what I am grateful for
and any lessons learned
Having regular massages and/or energy work (every 6
weeks to 8 weeks)
Becoming more conscious of living in the present
moment and practicing mindfulness
Meeting with friends one or more times/week
Increasing the percentage of plants and legumes in my
diet to 50 percent
What habits do I commit to letting go of/releasing in
Judging myself and others
The belief that in order to be loved and valued I need
to perform and achieve each day
Spending so much time on the computer daily.
Writing down what you commit
to, strengthens the possibility of you actually creating new habits and
releasing old ones that no longer serve you.
I’d love to hear what habits you are bringing into
2020, what new ones you are creating and which ones you are choosing to let go
of. I invite you to share your thoughts below.
I’m sure you’re familiar with the phrase: Just do it! OR Feel the fear and do it
anyway. Sometimes these words are easier said than done.
I’m someone who has experienced a lot of changes throughout
my life and taken my share of leaps. That said right now I feel some resistance
to fully taking the leap into my new business focus and direction. So I asked myself: What’s holding me back?
This is what came to me:
I will be so passionate that I will work night and day and burn out. I have a deep-seated belief (that I thought I had let go of) that If I throw myself passionately into something that I will lose my work-life balance and it will ultimately affect my health, relationships … Do you relate?
My fear of not giving enough
Fear of not spending enough time with family and friends.
Have you noticed any
resistance or fears surfacing as you move toward your dreams for the New
Year and a new chapter? If so, I encourage you to take some time to “go inside”
and ask yourself: Why am I resisting
moving forward? Notice what thoughts and emotions come up for you and where
they are in your body. I invite you to journal about those thoughts and
If you notice a strong emotion coming up, identify where it
is in your body. Notice what color it is and if there is a texture associated
with it (e.g. dense, heavy, sharp). Breathe into it and say “Thanks for protecting
me all of these years. I now choose to release and let go of you.” Then imagine
that emotion in a bubble in front of you and thankfully release and let go of
it. See it floating off into the sky or breaking into a million pieces. Then go
back into your body. Imagine there is soft, golden healing light coming into
your body from the top of your head down to your toes. Go to the place where
you let go of the intense emotion and imagine an opposite emotion (e.g.
happiness and fulfillment) and visualize what that looks like for you. It could
be a glowing golden ball of light. Imagine that glowing golden ball of light on
awakening each day and if/when the fear or resistance shows up. Know that you
are loved, safe and protected.
If you’re still feeling the presence of a strong resistance
or fear in your body I invite you to ask the question: For example; Why am I resisting creating a plan? For
me, my logical left-brain says: “You know what to do. You teach people how to
plan and facilitate strategic and operational planning sessions for
organizations.” When I ask the question again and go into my body, what comes
up is that at this point in my life I’m balking structure. Can you relate? I’ve spent so much of my life dreaming new dreams
and starting new businesses and initiatives that part of me is tired and wants
more ease and spontaneity.
Here are a few lessons that have supported me to “take my
next leap” and that came to me when I asked: How can I move forward and have the healthy, happy, balanced and
abundant life that I want in 2019?
Carve time out each day to nurture yourself whether it be a walk in nature, a yoga class or coffee with a friend.
Create a vision board and every morning look at it and say aloud: I’m so happy and grateful I’m living a life that includes … (and at the end say) this and MORE!” (tip from Mary Morrissey)
Put activities into your agenda to support you to do what you need to feel healthy, happy and fulfilled plus run a profitable business that you enjoy (or do work you love) that makes a positive difference in the world.
Plan to meet with one or more friends once a week or more for coffee and/or a walk
Listen to your body and if you feel you need a nature “hit” go for a walk through the park and/or by the ocean and take in all of the beauty that surrounds you
Reach out to one or more potential new clients each week day
Make time to do something creative several times a week. It could be writing a new blog or LinkedIn article, painting, dancing …
Remind yourself of your essence for this year (mine is “playfulness”), feel in your body how it feels to be playful and ask How can I be playful today?
Include at least one stretch (i.e. one thing that puts you out of your comfort zone) at least once a week.
I welcome your thoughts and experiences you’ve had when starting something new below. “What beliefs and emotions have come up for you? What strategies have you found helpful/that have enabled you to take the leap; to feel the fear and do it anyway?”
The holidays are a time of joy, laughter, connecting with family and friends, and celebration. They also may be stressful on our bodies, minds and “pocket books”. With our already busy lives, extra baking, shopping, gift-wrapping, and entertaining can make us feel like there aren’t enough hours in the day.
Here are a few tips to help you to stay healthy, happy and mindful during the holidays and beyond.
Take time for you – Holidays are a time to give to others, and they are also a time to give to yourself. Schedule time in your day for that yoga class, to go to the gym, for that bubble bath. Rather than jumping out of bed each morning and “hitting the ground running”, do a full body stretch; close your eyes and scan your body from head to toe noticing any areas of tightness or discomfort. Breathe into those areas and release that tension or discomfort.
Spend time in nature at least 3 times a week (for 15 to 30 minutes or more). Being in nature is SOoo therapeutic. Focusing on the beauty that surrounds you takes your busy mind off that never-ending “to-do” list. Did you know that the Japanese have done longitudinal studies that show when we spend time in forests (they call it forest bathing or forest therapy) it reduces our heart rate, reduces our blood pressure and increases the number of natural killer cells our body produces; which means it strengthens our immune system. During stressful times it is particularly important to keep our immune systems strong so we don’t end up with that flu or cold after our guests leave!
Celebrate YOU! At the end of each day identify at least one thing you want to celebrate about yourself for that day. It could be something you accomplished or how you responded in a stressful situation. When you constantly give to others without nourishing and celebrating yourself, you will become depleted and may also become resentful and/ or ill.
I’d love to hear your strategies for staying happy, healthy and mindful during the holidays. Please share them below. Feel free to pass this on to others you care about.