Exciting Announcement! Interactive Online Workshop Series!

“The biggest adventure you can take is to live the life of your dreams”

– Oprah Winfrey 

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Hi Everyone –
I’m so excited to announce a new workshop series! In this interactive online workshop you will learn to:
  • Identify Limiting Beliefs and Move Beyond Them
  • Overcome Obstacles that Prevent You from Moving Forward
  • Move Toward Achieving Your Dreams and Living Your Best Life!

One of the first questions that people have is – What’s the cost?  The answer is simple – Whatever you want to pay. That’s right.  I want this workshop to be completely accessible to everyone that is interested, and I absolutely do not want money to be an obstacle.

This Workshop begins Tuesday May 29th at 6pm PDT
Sign up today to start your journey!
patti@thiswayupbook.com

Want more info?

 

Still have questions?

Please email me at:   patti@thiswayupbook.com

I look forward to hearing from you!

 

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Are We All Addicts?

“She goes from one addiction to another. All are ways for her to not feel her feelings.
– Ellen Burstyn 

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Are we all addicts?  Well perhaps not all of us, but I’d put forth that there are lots and lots of us!

Life has become so stressful for most of us, that it is almost impossible not to become addicted to something. In the most of the world, much of society not only encourages addiction, but almost demands it. Some addictions, such as workaholism, are actually applauded in our culture – while others, such as nicotine, TV, internet porn, gambling, and sex addiction, are simply tolerated. And I believe that women are pressured hugely to drink wine in most social gatherings.  Wine has become a staple in the “Girls’ Night Out.”  As this article in The Huffington Post points out – Women Have a Complicated Love Affair With Wine.

Anne Wilson Schaef, author of When Society Becomes An Addict,  explains:

“Often unknowingly the vast majority of us collude in a system that encourages addiction and co-dependence – and sees these states as normal. Many of us are addicted to chemicals, not only to alcohol or drugs but nicotine, caffeine, chocolate and overeating in general. Even more of us are involved in addictive processes: workaholism, gambling, compulsive shopping, sex, and so on. The realization of the extent of our addictions, both individually and as a society, is shocking.”

And this book was written before the internet took over as our number one addiction.  If we are using anything to not feel our feelings, and we do it consistently, it is argued, that we are in an addiction process.

In another article in The Huffington Post:

Buddhist nun Pema Chodron, author of Start Where You Are, agrees with Anne Wilson Schaef – we all are addicted to something. But she doesn’t blame it on American culture; she says it’s simply part and parcel of our human nature. Chodron explains that we are restless, irritable, and discontent – we find it impossible to just sit still and BE. So we distract ourselves with activity and entertainment: cell phones, texting, video games, iPods, TV, movies, magazines, non-stop busyness to keep us looking everywhere but inside ourselves. We mood-alter with substances (sugar, alcohol, drugs, nicotine, caffeine, etc.) and activities (shopping, gambling, sex, work, viewing porn, etc.) Chodron says that we are unable to simply be awake and present to life – so we medicate our existential anxiety.

The article points out some sobering numbers regarding addiction in the US. But I’m sure many people will object to the use of the word addiction, but here is one way to decide for yourself (if you can get past the denial!)

 

Russell Brand describes the 12 steps of recovery from addiction in his book Recovery in a very in your face manner that may help some people see their own addiction.  Most people either love Brand or hate him, but I find this confronting, in your face description of addiction and the way out refreshing.

Here are Brand’s 12 Steps:

“Here is how I look at these steps now, and it’s how I invite you to look at them too. It certainly de-mystifies it. I’ve probably overcompensated with the ‘f ’ word, but my point is that this is a practical system that anyone can use.

1 Are you a bit fucked?

2 Could you not be fucked?

3 Are you, on your own, going to ‘unfuck’ yourself?

4 Write down all the things that are fucking you up or have ever fucked you up and don’t lie, or leave anything out.

5 Honestly tell someone trustworthy about how fucked you are.

6 Well that’s revealed a lot of fucked up patterns. Do you want to stop it? Seriously?

7 Are you willing to live in a new way that’s not all about you and your previous, fucked up stuff? You have to.

8 Prepare to apologize to everyone for everything affected by your being so fucked up.

9 Now apologize. Unless that would make things worse.

10 Watch out for fucked up thinking and behaviour and be honest when it happens.

11 Stay connected to your new perspective.

12 Look at life less selfishly, be nice to everyone, help people if you can.

 

For Step One, Are You A Bit Fucked?  Brand describes addiction simply and succinctly:

This is an invitation to change. This is complicated only in that most of us are quite divided, usually part of us wants to change a negative and punishing behaviour, whereas another part wants to hold on to it. For me Recovery is a journey from a lack of awareness to awareness.

A 5-point guide to the cycle of addiction:

1 Pain

2 Using an addictive agent, like alcohol, food, sex, work, dependent relationships to soothe and distract

3 Temporary anaesthesia or distraction

4 Consequences

5 Shame and guilt, leading to pain or low self-esteem . . . And off we go again.

 

I love the simplicity of that 5 point process.

If you can go through that 5 point process and honestly say nope not me, then consider yourself one of the lucky ones.  If not, there is hope in the steps mentioned above.

 

I’ll close this post appropriately with Brand’s own video of the 12 steps.  Enjoy!

I’d love to hear about your own recovery process, whatever that looks like.
And as always, thank you for taking the time to visit.  I appreciate it.

 

Practice Some Mindful Self-Compassion this Holiday Season!

“If your compassion does not include yourself, it is incomplete.”

― Jack Kornfield

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The holidays are upon us. Tis the season to be jolly and all that. But for many people, this is the season of stress and depression. People tend to push themselves beyond their limits. Overspending is rampant; people overindulge in food and drink; there is increased stress due to travel and obligatory family get togethers. And often, our sleep suffers and we have less time to recharge our batteries. And then to top it all off, most of us beat ourselves up because we haven’t done enough or haven’t done it right. “Are the presents just right?” “Did I make enough pies?” “Did I make a fool of myself at that party?”

This holiday season, I am committing to a whole new approach. In order to be fully present for my loved ones, I need to take care of me. My plan centers around Mindful Self-Compassion; with an added focus of paying attention to what my body needs.  I describe this plan in my latest article in Thrive Global.

 

 

Thrive Global, by the way, turned One Year Old this month!  Congratulations to the founder Arianna Huffington!  I have been a contributor since the inaugural edition.  If you missed my first article in Thrive Global in December 2016 on Forgiveness, you can read it here.

But back to practicing Mindful Self-Compassion.  If you want to learn about this wonderful topic, look no further than Dr. Kristin Neff. Kristin Neff Phd is one of the world’s leading experts on self-compassion. She explains that with self-compassion, we give ourselves the same kindness and care we’d give to a good friend. This quote by Neff sums it up pretty well:

“You don’t want to beat yourself up for beating yourself up in the vain hope that it will somehow make you stop beating yourself up. Just as hate can’t conquer hate — but only strengthens and reinforces it — self-judgment can’t stop self-judgment.”

This holiday season, by treating myself like I’d treat a loved one, I’m hoping to increase my emotional well-being and resilience. Here’s my plan:

  1. Take time for myself

During the holidays, we are so quick to give our time and energy that we can end up feeling completely depleted. This holiday season, I plan to take the time each day to check in with myself: “How am I feeling?” “Have I done something good for me today?” This will require setting boundaries with others as well as myself. I don’t have to do everything for everyone these holidays. I commit to taking time to just be; to go on walks and to read. I don’t have to bake the cookies and host the community carolling party. I can choose to stay home and read with a cup of tea instead of joining one more holiday party. Self-care and self-compassion bring me peace and joy, which in turn will allow me to bring peace and joy to those around me.

2. Slow down and meditate

Part of my plan to take care of myself will include making sure I have plenty of time for me, and just plenty of time period. The holiday season tends to be a time of rushing around, hurrying from one event to the next. This year I plan to focus on many mini moments of mindfulness as Andy Puddicombe refers to it in his program, Headspace. And I’ll make sure I make time in my busy schedule to meditate. I know that those 15–20 minutes in the morning make all the difference to the other 23 + hours in the day.

3. Gratitude

I know from experience that when I’m in a place of gratitude everything in my life just works and feels better. Neuroscience has proven that actively practicing gratitude protects your brain from stress and depression. Recent research shows that even just thinking about what I am grateful for increases dopamine and serotonin. But, I’m not just going to think about what I’m grateful for, I commit to writing down three positive things that I’m thankful for every morning in my journal. I have learned that this simple activity trains my brain to be more positive by looking for the good in life rather than the bad. And I plan to share my appreciation too, to articulate my gratitude to others. These simple statements of gratitude to others for who they are and what they are doing are like small gifts, often appreciated more than that box of chocolates.

4. Eat well and not overindulge

We all know it’s common to put on weight during the holiday season, and then to beat oneself up mercilessly for the next few months. I know when I eat healthier, I feel better. I don’t plan to deprive myself of holiday treats, but I will eat in moderation. And when I do put on those extra holiday pounds, I will be kind to myself in the new year, just like I would a good friend. Instead of berating myself and calling myself fat, I will suggest that perhaps a long walk would be a great idea.

5. Stay Active

And speaking of long walks, I know that exercise is essential to my well being. I will make time this holiday season to go on long walks and do plenty of yoga. I know that physical activity reduces stress, improves my mood and prevents depression. I know this from experience, but the research shows it as well; exercise triggers the same hormones (dopamine and serotonin) in my brain that are targeted by anti-depressant medication. So I know that exercise won’t just help me with those few extra pounds this holiday season, but it will greatly help my mood as well. But you know what, if I miss a couple of days of exercise, I won’t beat myself up about it either!

6. Sleep

Finally, this holiday season I commit to protecting my sleep. There are few things that mess up my health and well-being like poor sleep. I know that not sleeping well leads to stress, irritability and just feeling like crap. A lot of us lose sleep around the holidays, whether it’s from staying out late, overindulging in food, drink and sugar, or over-caffeinating. But I know that the best way for me to be cheerful this holiday season is to get enough sleep.

So this holiday season, I invite you to follow my plan and make a commitment to yourself. Take care of yourself over the holidays and practice some self-compassion. Let’s all remember Soren Kierkegaard’s wise words:

“Don’t forget to love yourself.”

If you want to learn more about how to practice Mindful Self-Compassion, you can find many videos by Kristin Neff on YouTube.

I’ll close this post with one of my favorite videos by her:  Overcoming Objections to Self-Compassion

 

I’d love to hear about how you plan to take care of yourself this holiday season.
And as always, thank you for taking the time to visit.  I appreciate it.

Practicing Conscious Gratitude

“The root of joy is gratefulness…It is not joy that makes us grateful; it is gratitude that makes us joyful.” 
― David Steindl-Rast

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In the Muppets’ Christmas Carol Movie, Kermit sings: “Tis the season to be jolly and joyous” . . . But what if you’re not feeling overly joyous? As we enter the holiday season this year, many people are feeling less than joyful. The political scene is grim and there is a lot to feel anxious and unhappy about. And for many, the idea of spending more time with family during the holidays does not fill the heart with glee. How you feel is your choice, daily. But if you want to feel more joy, not only this holiday season, but in general, there is an answer.

Science tells us that happiness and joy are things we can cultivate. Thanks to the advent of fMRI machines (functional magnetic resonance imaging), we can now watch our brains in real time and see which areas of the brain light up when we’re angry, frustrated, or joyful, and we can also watch the brain change depending on what we focus on. The idea that our brain architecture can change has been termed “neuroplasticity.”

We can literally rewire the neural pathways that regulate our emotions, thoughts, and reactions. This means we can create new neural pathways that lead us to compassion, gratitude, and joy instead of anxiety, fear, and anger. We can reprogram our brains’ automatic response with a conscious effort to build new pathways.

 

In a study done by The National Center for Biotechnology Information, Neural Correlates of Gratitude, it was found that gratitude can be a natural antidepressant. When we consciously focus on what we are grateful for, certain neural circuits are activated; when activated, an increase of dopamine and serotonin is produced, which is similar to how many antidepressants work.

Building new neural pathways may not come easily at first. A good analogy is bushwhacking through a jungle. Imagine trying to walk through a jungle in a dense rain forest. It requires a machete every step of the way to clear the path the first time through. After a few more times, you might lay down some stones to keep the path clear and eventually the path becomes a road and soon it becomes easily travelled. As you walk the path more and more, you continue to reinforce it and make it even stronger. Eventually, this new neural pathway becomes a habit.

To add to the strengthening of some pathways, our brain also has a way to ‘prune’ the pathways used less often. Scientists call this “use-dependent cortical reorganization,” meaning that we strengthen whichever neural pathways we use most often, and lose the ones we use the least. Hebb’s Lawstates “neurons that fire together, wire together.”

                    Neurons that fire together, wire together

 

So how do we do this? How do we create these new neural pathways and start to rewire our brain towards happiness, compassion, and joy? Many studieshave shown that cultivating gratitude, or practicing Conscious Gratitude, is the most powerful way to start building new pathways.

Seth Godin, best selling author, recently stated in an interview: “I think that gratitude is a profound choice. It is not just something that some people do. There is a way to look at life as either “have to” or a “get to”. There are all these things in life we could do because we have to do them, or there are things in life we do because we get to do them.”

Godin goes on to explain that this has nothing to do with the truth of what is going on in the world around you. It has to do with our narrative about what is going on.

Living life knowing you “get to” do something is better than constantly feeling like you have to. Godin poses the question: “What is the opposite of gratitude?” And he believes the opposite of gratitude is entitlement. “People who believe they are entitled to something, walk around expecting that the world owes them something, whereas the people who are grateful for something are eager to share that gratitude with others, and that lines up exactly with “have to” and “get to.”

So if we agree that being grateful can lead to joy, then how can we start feeling more grateful?

“Look closely and you will find that people are happy because they are grateful. The opposite of gratefulness is just taking everything for granted. ” ― David Steindl-Rast,

David Steindl-Rast, the highly-respected Benedictine monk, author and spiritual leader, explains his methodology for staying in a gratitude mindset in Anatomy of Gratitude:

“There is a very simple kind of methodology to it: stop, look, go. Most of us are caught up in schedules, and deadlines, and rushing around. And so the first thing is that we have to stop, because otherwise we are not really coming into this present moment at all. And we can’t even appreciate the opportunity that is given to us because we rush by. So stopping is the first thing … and finding something in that moment … I don’t speak of this moment as a ‘gift’, because you cannot be grateful for everything. You can’t be grateful for war, violence, domestic violence, or sickness, things like that. There are many things for which you cannot be grateful. But in every moment, you can be grateful. For instance, the opportunity to learn something from a very difficult experience. So opportunity is really the key when people ask, can you be grateful for everything? No, not for everything, but yes you can be grateful in every moment.”

Seth Godin believes that acting “as if” is underrated. “If you start acting as if you are grateful, you start feeling more grateful and you will become more grateful.”

Here are some things you can do right now to start practicing Conscious Gratitude:

1. Choose a time and focus on gratitude

Choose a specific time everyday where you will stop for a moment and focus on what you are grateful for in that particular moment.
I use 11:11. I have an alarm set on my phone to go off every day at 11:11. I stop whatever I’m doing (within reason- if I’m driving on a highway obviously I don’t stop) and I silently focus on what I am grateful for in that moment. Even if I’m stuck in traffic, I can be grateful for my car or a good sound system or enough money for gas to get me where I am going.

2. First thing in the morning, before your feet hit the floor, be grateful

Before you hop out of bed in the morning, take 30 seconds, (it really does not take more than that) to think about 3 things you are grateful for. This can be done silently in your head. Or better yet, if you have a partner that you share your bed with, ask each other to list those 3 things. It can be as simple as gratitude for a comfortable bed, a warm house, and a good nights sleep. It’s been shown that starting your day in gratitude positively impacts you for the rest of the day.

3. Start a Gratitude Journal

Choose a journal that you like the feel and the look of, and make sure that it is used solely for writing about things your are grateful for. How you write this is up to you; it can be as simple as list making. I like using colorful pens playing in my journal, but use what ever works for you. Make it a routine, try to write in it daily, even if it’s just for a few minutes a day.

4. Start new traditions in your family — like gratitude at meals

This may feel uncomfortable at first; but with time, the practice of going around the table and saying one thing you are grateful for that happened that day, can become a cherished family tradition. It’s a great conversation starter and a wonderful way to lift the energy at any meal time. Another tradition can be saying one thing you are grateful for before going off to sleep. If you have children, it is a wonderful way to end the day just before they go to sleep. Another tradition to reinforce gratitude in relationships is texting to a loved one in the middle of the day, one thing you appreciate about them. This works well with teens and couples with busy schedules.

So this holiday season, if you are hoping to embody Kermit’s words . . .

Tis the season to be jolly and joyous
With a burst of pleasure, we feel it arrive
Tis the season when the saints can employ us
To spread the news about peace and to keep love alive

. . . You can start by practicing gratitude consciously today. And if that doesn’t come naturally, start by ‘acting as if’ you are grateful. And pretty soon, what was once an act will become a habit.

 

I’ll close with a great interview with Brené Brown talking about Active Gratitude.

 

I’d love to hear how you practice conscious gratitude.
And as always, thank you for taking the time to visit.  I appreciate it.

 

Practicing Self-Care

Rest and self-care are so important. When you take time to replenish your spirit, it allows you to serve others from the overflow. You cannot serve from an empty vessel.

―Eleanor Brown

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I recently published an article in Thrive:  You can’t pour from an empty cupMost of us know that is true, but how many of us actively practice replenishing ourselves? I just returned from a retreat for women, and in speaking to the women individually, what I discovered was that the biggest factor that they had to overcome to go on the retreat was the guilt! Guilt for taking the time for themselves and guilt using money exclusively on themselves.

We, especially women it seems, have difficulty taking time for ourselves and prioritizing self-care. It often takes an illness or an accident to persuade us to give ourselves the time and care we need.

In an article by Dr. Susan Biali in Psychology Today, Biali describes feeling incredibly unwell, but continuing to push herself. She had an epiphany, that although she had been teaching people about stress management and self-care for over a decade, she had not been practicing what she preached. She explained that when she finally took time out for herself, it felt like she had woken up after being asleep for a long time. But it’s only when you wake up that you notice you were sleeping

But when we are stressed out, self-care is often the first thing we let go of.

Why is that? Barbara Markway, Phd explains in a different article in Psychology Today a few reasons that that is the case.

  1. Our brains go into fight-or-flight mode and our perspective narrows.
  2. We’re so busy trying to solve problems that we’re stuck in “doing mode
  3. We may not have a “go to” list of self-care activities.

So once we wake up, so to speak, how do we practice self-care, what can we put on our list of self-care activities. For those of us that can, a retreat is a lovely way to have time and space for self. But if that is not an option at the moment, here are a few suggestions:

Focus on the sensations around you — sights, smells, sounds — this helps you be present in the moment.

· Go for a walk and breathe in fresh air.

· Listen to running water.

· Take a hot shower or a warm bath.

Do something pleasurable for yourself.

· Get creative! Do some art, journal or play some music

· Garden.

· Take yourself out for a nice meal

Give yourself some spiritual space

· Practice gratitude — journal about things your are grateful for

· Light a candle and meditate

· Walk in nature

Connecting with others is an important part of self-care.

· Go on a lunch date with a good friend.

· Call a friend on the phone.

· Join a support group.

Caroline Myss asks us: “How do you define taking care of yourself?” Think about that and then as Myss suggest: Create a new self-care practice, starting today.

Remember what Audre Lorde says — self-care is not self-indulgence, it is self-preservation. Take care of yourself, start today, you are worth it!

To close I’d like to put an invitation out there to ignite a self-care revolution!

 

 I’d love to hear how you practice self-care.  I love learning from all of you.
And as always, thank you for taking the time to visit.  I appreciate it.

Tell your inner critic to shut up!

“Tell the negative committee that meets inside your head to sit down and shut up!”

― Ann Bradford

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Do you ever feel like your inner voice is not your best friend? Do you find that voice telling you that whatever you’re doing, you’re doing it wrong? My inner chatter is often telling me that I’m not doing ‘it’ right. It doesn’t matter what ‘it’ is – doing a task, helping someone to do something, even just trying to meditate. I used to think that I was alone in this and that I was just flawed and hopeless. Then I started working with other women in workshops and discovered that almost all of us do this one way or another. It is painful to realize how many of us believe these negative voices in our heads. I wrote about this topic recently on Thrive Global.

Most of us received plenty of negative messages growing up, and usually those messages are blindly accepted and believed. These negative messages from our inner critic create new neural pathways which become embedded in our brains. This becomes negative inner chatter creating limiting beliefs which adversely impacts us in many ways.

A neural pathway is the way that information travels through the neurons, or nerve cells of the brain. We create new neural pathways every time we hear or experience something new. The more we experience something, the more embedded this pathway becomes, and unfortunately, a lot of us have some very negative messages firmly rooted in our brains.

Once those neural pathways are deeply embedded, changing them is not an easy task.

Is there a way to overcome the negative stories that we once heard and now continue to tell ourselves? Is there a way to shift those pathways so that they are less destructive? Yes! There is a practice which you can start using right now, which will bring about changes in the neural pathways that keep you stuck. Using Creative Positive Reframing, you can take limiting beliefs and creatively transform them so they become supportive rather than destructive. You can reframe and create a new perspective on how you think by using these seven tools:

Pay attention — Pay attention to your thought process.

Action: A good way to pay attention to your thought process is to pay attention to how your body feels. You can tell if the thoughts are self-defeating and destructive if they negatively impact your body; for example, a knot in your stomach or a lump in your throat, clenched jaw or tight shoulders.

Practice: Scan your body to check in, notice any tight spots or knots. Observe/pay attention to the thoughts that you are focusing on when you feel tight; think about why you want to change those thoughts; what is the negative impact on your life?

Get the negative out — Write out the negative.

Action: Nature abhors a vacuum. When you cannot get out of a negative thought spiral — write it out. Get rid of the negative to make room for the positive.

Practice: Get negative thoughts out of your head by emptying it out on paper. Think of it as an emotional enema! Write about all the negativity spiralling in your head. Allow a stream of consciousness to flow and let it all come out. And then tear the paper up.

Replace the negative with positive — Use positive statements and questions to replace the negative

Action: Negative self-talk can be replaced by positivity with the help of a series of deliberate affirmations and questions. This creates new neural pathways and frees you from the negative spiral. However, sometimes when we use affirmations that do not feel real, our brain does not believe it, and this can embed the negative even more deeply. For example, if you are struggling to pay the rent and you say to yourself: ‘I am wealthy and have plenty of money for all of my needs’, perhaps your thoughts will rebel with: ‘Well, that’s not true’ — and then will go on to prove how wrong you are, throwing you further down the negative spiral.

Practice: Creative positive statements wherever possible; and try creating questions as well. Research shows that the use of questions instead of statements works effectively. Questions work with the brain’s natural inquisitive nature; pose a question and your brain will work to find an answer, creating more positive neural pathways automatically. So if when you say “I am wealthy” and your brain rebels; try asking for its help by saying something like “Money is coming to me easily and effortlessly. What do I need to do to increase my cash flow?”

Think about the ideal and be clear why you want it — Create an ideal scenario and know why it is important to you.

Action: In order to create new neural pathways and escape the negative spiral, it’s important to have a replacement to start thinking about. For example, if you are stuck in fear about money, and in a negative loop, start thinking about the flip side and create a picture of the ideal.

Practice: Describe your ideal financial situation, be as specific as possible. Have fun with this: let your imagination be your guide. You don’t need to write this out, just tell yourself the story. Picture yourself living with plenty of money. See yourself living the life of your dreams; actually feel how good it feels. And then focus on the why; why is it important? For example, allow yourself really examine why having more money would make a difference in your life. What is the deepest reason you want this to manifest? Keep going deeper and deeper into why you want to achieve this until you feel like you have hit the heart of it. You will know it when you have hit it, there will be an emotional charge linked to it. Allow yourself to feel the depth of that emotion.

Creative visualization — Picture the ideal and embed it in your brain

Action: Creative Visualization is a technique which uses your own power of ‘seeing’ or visualizing something to attain that which you most want, or want to change. It involves using the mind to see that which you want to achieve; or using the mind to change the negative into positive. You already use this technique every day. Unfortunately, we often use it in the negative. The key to visualization is to create a mindset that you already have that which you are trying to attain, and to believe that you deserve the positive result.

Practice: Relax and take time to do this. Close your eyes and let the movie of you having your heart’s desire run in your mind. Enjoy the process. The more you do this, the more deeply embedded this vision becomes.

Stay positive in the process — Keep a positive attitude as you practice

Action: The field of Positive Psychology points out many benefits of staying positive and being happy. Happiness brings social rewards, helps people recover faster from illness, and have more resilience. Happy people feel like they are in control and are empowered and therefore usually feel more confidence, optimism, and a sense of well-being. These are all good reasons to try to remain in a positive mindset, but one of the main obstacles to positivity is that our brains are wired to look for and focus on threats. This mechanism was helpful back when we were hunters and gatherers, but now this mindset breeds pessimism and negativity because the mind tends to wander until it finds a threat. But there are many methods to overcome the brain’s negative bias.

Practice: The most straightforward method is to focus on love and compassion, forgiveness and gratitude. These positive mind-sets shift your focus from the negative to the positive. Even simply thinking about someone you love or something you are grateful for, can help you shift from a negative mindset to a positive one.

Be creative — Creativity helps us shift from the negative to the positive

Action: While you are focusing on shifting limiting beliefs into more positive and supportive beliefs, it is helpful to be creative in the process. An expression of creativity, in any form, can be helpful in shifting our mood and removing us from a negative spiral. Not only that, but repressed creativity can have the opposite effect, and can ultimately express itself in unhealthy ways, such as bad relationships, stress, neurotic or addictive behaviors. Perhaps the most common manifestation of repressed creativity in women is depression, which, of course, only increases the negative downward spiral.

Practice: There are so many ways we can get creative, and they all involve play: start journaling and play with words; get some oil pastels and play with color; go outside, garden, and play in the dirt; learn an instrument, dance, and play with music; cook and play with spices. There is no right or wrong way to be creative. The only important thing is to allow ourselves to connect with our own creativity.

The next time you find yourself falling into a negative spiral, use these seven tools to tackle those limiting beliefs, and transform them so that they are supportive rather than destructive.

I want to close with a wonderful video clip with Lisa Nichols and Marci Shimoff, appropriately entitled: ‘How to Stop Negative Self Talk.’

 

I’d love to hear about how you get your inner critic to shut up.  We all need as much help as possible with that negative committee! And as always, thank you for taking the time to visit.  I appreciate it.

Self Love During Difficult Times

“There are two basic motivating forces: fear and love. When we are afraid, we pull back from life. When we are in love, we open to all that life has to offer with passion, excitement, and acceptance. And we need to learn to love ourselves first.”
― John Lennon

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Self-Love. Why do so many of us find that concept so difficult?  One of the most common things that I hear from women in workshops is that they think the worst of themselves and usually have difficulty prioritizing themselves.

Why is it that some people, the Donald Trumps of the world, seem to believe only the best about themselves, while others—perhaps especially women —seize on the most self-critical thoughts they can come up with? “It turns out there’s an area of your brain that’s assigned the task of negative thinking,” says Louann Brizendine, MD, a neuropsychiatrist at the University of California, San Francisco, and the author of The Female Brain. “It’s judgmental. It says ‘I’m too fat’ or ‘I’m too old.’ It’s a barometer of every social interaction you have. It goes on red alert when the feedback you’re getting from other people isn’t going well.” This worrywart part of the brain is the anterior cingulate cortex. In women, it’s actually larger and more influential, as is the brain circuitry for observing emotions in others. “The reason we think females have more emotional sensitivity,” says Brizendine, “is that we’ve been built to be immediately responsive to the needs of a nonverbal infant. That can be both a good thing and a bad thing.”

Interesting that this article was from the August 2008 O Magazine. The comparison to the Donald Trumps of the world is more apt than ever! (Although I would like to point out that there is a huge distinction between narcissism and self-love!) And in these dark and difficult times, when there is a constant reminder of how much is at stake, fear is rampant. So self-love is more important than ever.  We need love to conquer the fear that many of us are feeling in response to the political insanity that has gripped the world at the moment.

In an article that I recently published in Thrive Global, I wrote about just this phenomenon – Why Self-Love is So Important During Difficult Times. In this article I quote an important point by Elisabeth Kubler-Ross:

There are only two emotions: love and fear. All positive emotions come from love, all negative emotions from fear. From love flows happiness, contentment, peace, and joy. From fear comes anger, hate, anxiety and guilt. It’s true that there are only two primary emotions, love and fear. But it’s more accurate to say that there is only love or fear, for we cannot feel these two emotions together, at exactly the same time. They’re opposites. If we’re in fear, we are not in a place of love. When we’re in a place of love, we cannot be in a place of fear.”

So if we want to stay in a place of love instead of a place of fear, we have to learn to love ourselves first. We cannot pour from an empty cup, we must be filled up. And one way to fill your cup is to prioritize yourself, pamper yourself!

 

 

So if you have the time and the inclination, may I suggest a lovely retreat to Bali! Rejuvenate Spa Retreats is offering a stunning 8 day retreat in Bali! You can read all about it here. This is the second annual Bali Retreat my business partner Deb and I have run.  It is a phenomenal way to refresh and rejuvenate yourself. And a wonderful way to show yourself the self-love your deserve!

I’ll close with a short sweet video of Oprah Winfrey as she talks about self-love and taking care of yourself.

 

 

I’d love to hear how you take care of yourself and practice self-love.  And as always, thank you for taking the time to visit.  I appreciate it.

 

Happy 2017 – A Year for Cultivating Gratitude

“We can only be said to be alive in those moments when our hearts are conscious of our treasures.”
― Thornton Wilder

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Happy New Year! I think the general consensus is that 2016 was a rough year for most people, on so many levels.  But in this post I don’t want to focus on politics or difficulties, but instead on cultivating gratitude. A new year is the perfect time to be cultivating gratitude and a renewed focus on what you appreciate. And 2017 is in particular a great place to start because from a numerological perspective, 2017 is a “one” year. (In short: 2+0+1+7 = 10 = 1+0 = 1.) Numerology looks at time in nine-year cycles, in which a “one” year begins a new nine-year cycle of creativity, learning and growth. It is a time of intentions and planning for the next phase. The intentions and foundations you build in 2017 can help shape the upcoming years. A “one” year is the perfect time to set intentions and goals for yourself.  It’s an important year to take time for yourself and clarify the direction you want to travel. And a perfect time to focus on gratitude for what you have.  My new years message talks about this and about the importance of silence in your routine. You can read more about that here in my newsletter.  And if you want to read more about the science of silence, you can read about that in my article in Thrive.

Cultivating gratitude is so important as we enter 2017.  Psychology Today defines the benefits of gratitude as:

Gratitude is an emotion expressing appreciation for what one has—as opposed to, for example, a consumer-driven emphasis on what one wants. Gratitude is getting a great deal of attention as a facet of positive psychology: Studies show that we can deliberately cultivate gratitude, and can increase our well-being and happiness by doing so. In addition, gratefulness—and especially expression of it to others—is associated with increased energy, optimism, and empathy.

Another good reason to cultivate gratitude is:

“Your experience of life is not based on your life, but what you pay attention to.”

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And when you pay attention to what you are grateful for, that becomes your experience. It becomes your experience that life is good and full and wonderful.

I have often quoted Melody Beattie here but it is so appropriate, I have to do it again.

“Gratitude unlocks the fullness of life. It turns what we have into enough, and more. It turns denial into acceptance, chaos to order, confusion to clarity. It can turn a meal into a feast, a house into a home, a stranger into a friend. Gratitude makes sense of our past, brings peace for today and creates a vision for tomorrow.”

 

In Japanese Psychology, on a wonderful site, The ToDo Institute,  seven principals for cultivating gratitude are given:

  1. Gratitude is independent of our objective life circumstances
  2. Gratitude is a function of attention
  3. Entitlement precludes gratitude
  4. We often take for granted that which we receive on a regular basis
  5. Gratitude can be cultivated through sincere self-reflection
  6. Expressing gratitude, through words and deeds, enhances our experience of gratitude
  7. Our deepest sense of gratitude comes through grace, with the awareness that we have not earned, nor do we deserve all that we’ve been given.

If you are looking for a way to focus on gratitude as 2017 unfolds, I suggest getting a ‘Gratitude Journal’ – and start by just writing down 3 things you are grateful for every morning before you even get out of bed. And if that feels too hard, then just think of 3 things you are grateful for before you get up. That’s a great start!

If you are feeling more ambitious, I can suggest a wonderful course on Daily Om! It’s a new course I have authored and it’s available here.  The course is offered with the option of selecting how much you want to pay. No matter how much you pay, you’ll be getting the same course as everybody else. Daily Om believes that people are honest and will support the course with whatever they can afford. And if you are not 100% satisfied, they will refund your money.  So what have you got to lose? It’s a great way to start the year.

I’ll close with a YouTube clip describing the course so you can get a better idea of what it is about.

I’d love to hear your thoughts about how you cultivate gratitude and it’s impact on you.  And as always, thank you for taking the time to visit.  I appreciate it.

 

 

 

 

 

The Power of Silence

“Silence is the sleep that nourishes wisdom.”

– Francis Bacon

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Silence. What does that word bring up for you? Does it bring up fear? No TV, no internet videos, no talking! Or does it bring up a craving? No distractions, no barrage of noise.

I’ve been thinking a lot of about silence and sleep lately because of some neuroscience studies I’ve read about recently. Research shows that sleep and silence are much more important for our brains than we imagined.

Much of this research corroborates the research I did for my Creative Positive Reframing (CPR) process. In this process there are three main steps: Identify, Reframe and Embed.

Identify the negative – and then do some ‘Synaptic Pruning’

Reframe with positive messages

Embed with visualization, meditation and silence

We all have lots of negative, limiting beliefs about ourselves and our abilities that exist in our brains.  One of the best ways to stop these beliefs from having a free reign in your brain is to stop focusing on them and focus on something positive instead. But once we are able to stop focusing on them, how does the brain get rid of those negative thoughts that exist in old neural pathways?

Our brains get rid of old pathways with a process scientists call ‘Synaptic Pruning’

“Imagine your brain is a garden, except instead of growing flowers, fruits, and vegetables, you grow synaptic connections between neurons. These are the connections that neurotransmitters like dopamine, seratonin, and others travel across.

“Glial cells” are the gardeners of your brain—they act to speed up signals between certain neurons. But other glial cells are the waste removers, pulling up weeds, killing pests, raking up dead leaves. Your brain’s pruning gardeners are called “microglial cells.” They prune your synaptic connections. The question is, how do they know which ones to prune?

Researchers are just starting to unravel this mystery, but what they do know is the synaptic connections that get used less get marked by a protein, C1q (as well as others). When the microglial cells detect that mark, they bond to the protein and destroy—or prune—the synapse.

This is how your brain makes the physical space for you to build new and stronger connections so you can learn more.”

Perhaps you are not as interested in the science, so suffice it to say, that the more you use a neural pathway, the stronger it becomes. But the opposite is also true, when you use it less, it gets weaker.  So once you identify the negative belief system, STOP focusing on it! But then the brain needs time to do some clean up, getting rid of the old synaptic pathways.

Our brains need time to prune a lot of those old connections away and build more streamlined, efficient pathways. It does that when we sleep. Our brains do this clean out when we sleep—your brain cells shrinking by up to 60% to create space for your glial gardeners to come in take away the waste and prune the synapses.

And in fact, you actually have some control over what your brain decides to delete while you sleep. It’s the synaptic connections you don’t use that get marked for recycling. The ones you do use are the ones that get watered and oxygenated. So be mindful of what you’re thinking about.

So be mindful of what you are mindful of. Replace the negative with something positive, Reframe it. Be conscious of what you focus on.

There is a saying in neuroscience that neurons that fire together wire together. This means the more you run a neuro-circuit in your brain, the stronger that circuit becomes. Rick Hanson explains this well in his article in Greater Good.  So if you want to take limiting beliefs and creatively transforming them so that they become supportive rather than destructive, this is how you proceed. Hanson explains that ‘You can change your mind, to change your brain, to change your mind for the better!’

Then finally we need some silence to help embed these new neural pathways. Visualization and meditation are key factors. I often talk about the power of visualization and meditation in this blog. So much has been written about it, there is no question that both of these practices are hugely beneficial to the brain and to life!  But what about silence?  More and more research is showing just how important silence is for our brains.

 A 2013 study on mice published in the journal Brain, Structure and Function used differed types of noise and silence and monitored the effect the sound and silence had on the brains of the mice. The silence was intended to be the control in the study but what they found was surprising. The scientists discovered that when the mice were exposed to two hours of silence per day they developed new cells in the hippocampus. The hippocampus is a region of the brain associated with memory, emotion and learning.

The growth of new cells in the brain does not necessarily translate to tangible health benefits. However, in this instance, researcher Imke Kirste says that the cells appeared to become functioning neurons. “We saw that silence is really helping the new generated cells to differentiate into neurons, and integrate into the system. In this sense silence can quite literally grow your brain.  The brain is actively internalizing and evaluating information during silence.

I’d like to close with a wonderful TED Talk by Nick Seaver called The Gift of Silence.

I hope you’ll take some time today and give yourself the gift of silence, and the gift of a great sleep as well. I’d love to hear about your experience with silence.  And as always, thank you for taking the time to visit.  I appreciate it.

 

 

Creative Positive Reframing

“Judge a man by his questions rather than by his answers.”
― Voltaire

Creative Positive Reframing:  Taking limiting beliefs and creatively transforming them so that they become supportive rather than destructive.

This is what I am calling the process that I outline in my book – This Way Up.  So today, the second of August, 2016, I’m letting all of my readers know that Creative Positive Reframing is now *named! (*kinda trademarked, if you will)

The process involves several steps, but one of the central points is the use of questions. We are often advised to use affirmations when we are trying to rid ourselves of a bad habit or in getting out of a negative thought spiral. And it’s a wonderful, helpful tool. However, sometimes if we are using affirmations that do not feel real to us, our brain rejects it, and challenges us on it. For example, if I am struggling to save enough money to buy a car, and I say to myself, ‘I am wealthy and have plenty of money for a new car’, my head will say, ‘that’s not true’ – and then my brain will work to prove that I am wrong.  Affirmations sometimes work brilliantly, but sometimes they don’t; and if they don’t seem to be working on certain problems, there is a body of research that shows that the use of questions instead of affirmations works very effectively. Questions spark the brain’s tendency to work to solve problems. Ask a question and your brain will toil to find an answer, so that your brain is working with you, instead of against you.

I read a great article in Daily Good the other day called Living by Questions.  In it, poet Jane Hirshfield explains:

To ask a good question is a way to carabiner yourself to intimacy, a doorknob that turns only one direction, toward open. A good question can send you on a long journey in rain and cold. It can terrify, bringing you straight into your own fears, whether of heights or of loss or of all the mysteries that never go away—our own vulnerability, the heart’s utter exposure, the capriciousness and fragility of events, of relationships, of existence.

In times of darkness and direness, a good question can become a safety rope between you and your own sense of selfhood: A person who asks a question is not wholly undone by events. She is there to face them, to meet them. If you’re asking a question, you still believe in a future. And in times that are placid and easy, a good question is a preventive against sleepwalking, a way to keep present the awakening question that’s under all other questions: “What else, what more?”

What a stunning description, so, well, poetic!

I will go into more deteail about Creative Positive Reframing in future posts. But for now, I’d like to close with a TED talk – ‘How to Ask Good Questions.’

 

I’d love to hear what you think about the name I’ve chosen for my process – ‘Creative Positive Reframing.’ And any thoughts you have about the use of questions.  And as always thanks for stopping by, I appreciate it.