by PT-clc | Dec 12, 2018 | Creative Living, Health & Wellbeing, Self-Care, Stress Management
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.
 Here is a useful resource on mindful eating: http://thecenterformindfuleating.org/
by PT-clc | Jan 23, 2018 | Creative Living, Creativity, Health & Wellbeing, Self-Care, Stress Management, Women in Business
With all the gloom, doom and uncertainty in the world, it’s more important than ever for us to “let go” of our worries and to connect with our inner child. What do I mean by “connecting with your inner child”?
Imagine what it was like when you had no cares or worries, when you felt loved, safe and secure and lived each day from a place of childlike wonder. I invite you to take yourself back to that time and place. What do you see and how do you feel?
I see myself playing with friends in nature; pretending we are pirates and digging for gold in the farmer’s field close to where I grew up. I see myself swinging so high and then jumping off a swing. I see myself running, jumping and feeling so free. I see myself swimming at the family cottage, back and forth between the docks. When I imagine doing each of those activities I feel light, carefree, empowered, creative, energized and curious.
So how can you connect with your inner child and with those feelings you felt as a child? One clue is when I play with my grandchildren. I now have 4, three years of age and under! On a recent visit I went for a walk with my 21- month old granddaughter. It was her first winter of experiencing snow and what it was like to walk in the cold. Initially she had a bit of trouble walking all bundled up in her cumbersome snowsuit. Before long she was almost running, so excited to be outdoors. I drew pictures in the snow and she kept saying “more, more.” I showed her how to blow snow off her mittens as it was too dry to make a snowman. I helped her make an angel in the snow. I tried to put myself in her shoes and see through her eyes of childlike wonder. It was so fun and energizing!
Another activity that connected me with my inner child was in the acrylic painting class I recently started. In the class the instructor encouraged us to try finger painting and to free paint without trying to paint anything special. It was an incredibly liberating experience! For several days after, I felt so connected to my creative side, easily designing a workshop and doing some writing. I felt like I was “in the flow”. My mind was clear and focused.
I really enjoy being in, on or by water. When I’m feeling stressed I find it therapeutic to walk to the ocean (which is close by) and lie on the rocks. When I do this I feel grounded and supported by Mother Earth. My worries fall away and I relax and feel embraced by this sacred space.
Here are a few suggestions of how you may connect with your inner child.
- Try finger painting with no agenda and notice how it makes you feel
- Is there a special nature place close to where you live? Visit it regularly. Bask in its beauty and notice how being there makes you feel
- Spend time with young children; notice and try to reconnect with your childlike wonder
- Spend some time at least once a week imagining a time or times when you felt loved and supported with no worries or cares. Feel those feelings and recall what you were doing at that time. Perhaps begin integrating those activities into your life. It could be a regular hike, walk, drawing …
- Create a sacred space in your home; a place for you that is comfortable and contains a few special reminders of your childhood; e.g. rocks, shells … . Commit to spending time in that space initially for 10 to 15 minutes three times a week and notice how you feel when there and the cumulative effect.
I believe that if we all took the time to reconnect with our inner child and let her or him “come out to play” on a regular basis, that there would be less conflict, less stress, more creativity and more collaboration in our lives, communities and workplaces.
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.
If you’d like to learn more about how to Tap into and Express Your Creative Side I invite you to read chapter 5 in my #1 Best Selling book “Learning to Dance with LIfe” – https://pamela-thompson.com/books/
by pam | Mar 28, 2017 | Benefits of being in nature, Body-centered coaching, High Achieving Women, Self-Care, Stress Management
Oh, how I love spring! Here on the west coast, the daffodils and crocus have been out for several weeks, and the cherry blossoms and rhododendrons are starting to show their beauty. Many of us in spring get “spring fever” or a burst of energy; particularly if we’ve endured a long, cold winter. This time of year, I have to remind myself that I’m not 25 anymore and avoid taking on too many new obligations and activities even though I feel so alive! Perhaps you relate. Do you often take on alot of activities and obligations, and say “yes” because you’ve been asked and you think you should? I’ve been there and know what it feels like to lose your energy and not feel like doing much of anything. So how can you prevent yourself from taking on too much and then crashing?
Here are a few tips:
- Spend time in nature several times a week or more. Go for a walk, a hike, visit a garden, use all of your senses to take in the natural beauty. Bathe in forests. The Japanese have done longitudinal research to show that when we walk in forests, it reduces our heartrate, reduces our blood pressure and increases the number of natural killer cells our body produces (strengthens our immune system).
- Be aware of your energy and the people who “give” and “take” energy from you. Get clear on the people in your life who energize you and those who tend to sap your energy. Spend most of your time with those who energize you.
- Set healthy boundaries. Write a list of the things you enjoy doing. When people ask you to chair a committee or serve on the Executive of a group, be clear that this is what you enjoy doing rather than what you feel you SHOULD do. Living life following the “shoulds” is energy-draining and doesn’t bring out our “best sides”. For more strategies visit http://creativelivingcommunity.com/are-you-giving-too-much-2/
- Practice saying “no”. You may have been raised in a family where children and women were expected to do what they were asked and experienced the repercussions of NOT following the rules. … Start small. It’s like a muscle; the more you say “no”, the easier it becomes.
- Listen to and Trust in Your Body’s Wisdom. Our bodies always know the truth. There are a number of decision-making tools that enable us to get “out of our heads” and our logical left-brains, and tap into our bodies. Muscle testing is one way to determine whether we should say “yes” or “no”. One way to do this is to stand up straight, feel like you have a plumb line going from the top of your head to the tips of your toes. Then ask yourself the following: Is my name …? And state your real name. Your body should sway forward meaning “yes”. Then say to yourself Is my name John Doe? If that is not your name, your body should sway backwards. Now you have a baseline. Now ask yourself other questions such as Should I accept the position as President of this Club/organization?. When your body moves backwards it indicates “no”, forwards “yes”, and if it doesn’t move ask again. It may be that this decision won’t have strong impact on you either way. For additional examples see http://creativelivingcommunity.com/how-do-you-make-decisions/ .
I’d love to hear from you and invite you to try any or all of the strategies above and notice how they work for you.
Please share below strategies that you’ve found helpful in preventing you from taking on too much and then crashing.
Here’s to your health, happiness, fulfillment and inner peace!
by pam | Aug 9, 2016 | Benefits of being in nature, Creative Living, Self-Care, Stress Management
According to the University of Minnesota’s Center for Spirituality and Healing “Research reveals that environments can increase or reduce our stress, which in turn impacts our bodies. What you are seeing, hearing, experiencing at any moment is changing not only your mood, but how your nervous, endocrine, and immune systems are working.”
Have you ever noticed that when you’re in nature your cares and worries melt away? You feel in the present moment. When I’m in nature I feel lighter and reconnect with childlike wonder at the beauty that surrounds me. Stress melts away and I feel light, carefree, and playful. When I’m in, on or by water I feel energized.
Nature has a number of therapeutic benefits. Did you know that:
- Children who grow up in big cities with little or no interaction with nature often suffer from “Nature-Deficit Disorder” which is characterized by anxiety, depression and attention-deficit problems. Research by Richard Louv and others show that regular connection with nature results in “everything from a positive effect on the attention span to stress reduction to creativity, cognitive development, and (a) sense of wonder and connection to the earth”.
- The Japanese have done longitudinal research on the benefits of walking in forests. They have found that walking in forests strengthens your immune system, reduces your heart rate and reduces your blood pressure. Based on these findings, they have institutionalized what they call “forest bathing” or “forest therapy” and have created a number of centers across Japan where people can go and walk in forests.
- Spending regular time in nature can boost mental acuity, promote health and wellness, “build smarter and more sustainable businesses, communities, and economies; and ultimately strengthen human bonds.” 
So how can you spend more time in nature?
- Start walking or cycling to work if that is a possibility
- Go for walks at lunch in park-like environments
- Take short breaks when you’re feeling stressed at work and walk in nearby gardens or parks
- Plan family outings or time with friends hiking, kayaking, camping, walking …
- Have picnics with friends or family. You can be spontaneous and email or call some friends and say “we’re having a picnic on the beach tonight. It’s potluck. We’d love to have you join us. Bring what you would like to share.”
And notice how you feel before, during and after spending time in nature.
I’d love to hear from you strategies you use to spend more time in nature, and the effects you experience when you do so. I welcome your comments below. Feel free to share with others who you think may benefit.
 The Nature Principle – http://richardlouv.com/books/nature-principle/
by pam | Jul 12, 2016 | Conscious Living, Creative Living, Entrepreneurship, High Achieving Women, Self-Care, Stress Management
At a recent retreat, one of the commitments I made was to gift myself a mini-sabbatical. This meant taking Mondays and Fridays off through July and August to do what I wished, and to free myself from work-related activities. As an entrepreneur, I often don’t take large blocks of time off during the summer as it’s when I typically design new programs, write or make website changes. So a mini-sabbatical sounded like a good idea.
Last Monday, the first day of my mini-sabbatical, was easy as we had moved the day before and had not retired till close to 3 am, so it was easy to sleep in and to not work. The first Friday was more challenging. I was “pulled” to check my email and to start writing down the design for my new group coaching program. That said, I found a nearby yoga studio online and tried out my first yoga class there. Amazingly I connected with a woman after class who has a similar background to mine, and who may become a new friend.
The first question I’ve started to ask myself on awakening is What will I do to nurture myself today? To me nurturing involves: doing yoga, meditating, going for walks in nature, being by, in, or on water, connecting with family and friends in person and virtually, and cooking a special meal for my Sweetie and myself. What do you do to nurture yourself? My mantra for 2016 is I am open to possibility, and I repeat it once or twice daily. I also am increasingly listening to and trusting in the messages my body sends me. Here’s a process my clients and I have found useful in making decisions – http://creativelivingcommunity.com/how-do-you-make-decisions/.
So far on my mini-sabbatical I’ve noticed I feel more relaxed, more creative, more energized, lighter, and I’m finding that new like-minded people and opportunities are coming my way.
What would a mini-sabbatical look and feel like for you? Perhaps you’ve tried one before? I’d love to hear your thoughts below. Feel free to share this with a friend, colleague or family member.