Do you really need all that stuff? A Simple Life Project

Do you really need all that stuff? A Simple Life Project

I started A Simple Life Project on September 6 as a personal challenge for myself to dig deep every day into what it means to choose and create a simple life in order to slow down and savor what really matters in life. Today I want to explore the issue of STUFF. Clutter. What it is. Why we have it. How it’s holding us back and what to do with it.

Now I am no professional organizer. In fact I tend to be a stuff collector. I like stuff. But why? What does it do for me? Some stuff is sentimental reminding me of special people or events. But as I face the big 5-0 birthday at the end of this year I’m really feeling the need to de-stuff my home, office and my life in general.

We recently moved out of our family home where we’d lived for 10 years and we gave away enough stuff to house a small village of homes. It was ridiculous. But do you want to know what is more ridiculous? I still have a load of stuff in my spare room and attic and garage at our new house! So, I’m on a mission.

You see, I don’t need all this stuff. In fact, this stuff is holding me back and weighing me down. Maybe someone else needs this stuff in a way that is beneficial so I can free myself AND help furnish a home for someone who does need it.

So, today I am doing something I call speed-stuff-purging. I will be armed with extra large garbage bags and boxes and I will whip through each room tossing stuff I know I don’t need into the bags and taking them to the local donation drop-off TODAY.

AND, I hereby vow to stop buying stuff unless it is something I really need.

The fact of the matter is all the excess stuff that doesn’t really mean anything to us is clogging up the flow of life for us. A clean, orderly, sparse living space just FEELS like freedom.

So ask yourself if you really need all that stuff and start getting rid of it.

Time to Slow Down and Savor Life

Time to Slow Down and Savor Life

woman savoring a cup of coffeeWhen we reach mid-life I believe our relationship with clock and calendar begins to shift if we allow it to shift. Otherwise we remain slave to the restrictions of schedules and to-do lists. I make it a personal rule to remind myself whenever I become concerned about what time it is to slow down and savor life even if only for a moment.

After my labor day weekend trip to a beautiful, serene mountain lake with my family where we were forcefully unplugged from electronic devices due to no cell phone coverage and scant wifi, I had a lot of time and space for reflection on what really matters in life. I concluded that in order to simplify my life I had to commit to a steady ritual of slowing down and savoring minute to minute.

Rather than ignoring the clock and calendar and losing track of time I decided to make it my friend in a pursuit of awakening to each moment as an opportunity to fully taste all the flavors of this human life experience.

For example, right now as I write this little article I am seeing my clock tell me it is 7:43 am. I am aware that I have a yoga class that will start at 9:30 am and that I will need to take my morning walk, shower, and prepare the studio for the students’ arrival before then but I am also aware of the comfort of the oversized arm chair I am sitting in that cradles me as it did my young sons when they were toddlers. I feel the cushion under me and behind me. I hear the sound of the keys on the keyboard clicking as I type and the faint rush of cars passing down on the road below. I feel my lungs voluntarily take in a deeper, fuller breath and release with ease. I see the morning sun streaming in on the floor from the dining room window. I note the scent of coffee wafting from the kitchen. I savor all of this sensory input. I am aware of a worry here and there that gnaws at me and I breathe in and out reassuringly. All is well just as it is. The clock will continue to move and I will savor every moment no matter what is happening in that moment.

Try a sensory break at the top of every hour. As if in slow motion, notice what you feel, taste, smell, see and hear. Feel your breath.

This is what it is to slow down and savor. This is what it is to fully embody each and every moment.


A Simple Life Project: Ways to Slow Down and Savor What Really Matters

From September 6 through January 6 I am dedicating each day to a personal challenge I am calling “A Simple Life Project.” I would love to have you join me.

I just arrived home after three days at a most serene and peaceful lake in the Great Smoky Mountains with my three kids (ages 16, 19 and 22) and two of their darling friends. There was no cell phone service and very weak wifi there. We talked, laughed, got out on the water together, cooked together and as I sat on the deck looking out at the majesty of those mountains and the glassy lake dreading the return to my hectic life at home I realized I could do something about this.

I decided for the next four months I am going to make a change or a shift of some kind every day toward the goal of living a more simplified life.

For four months every day I’m going to post on my Wonders Wellness Facebook page an inspirational idea about how this might be achieved. I know I’m not alone. I hear from women every day who long for this but feel overwhelmed by where to begin. I get it. So, I’m going to jump in the water first and let you know each day how it’s going. I’m hoping to inspire a lot of women to follow this plan and actively simplify their lives.

Let’s discover 125 ways we can SLOW DOWN and SAVOR  life so you and I can see and feel what REALLY matters. Be sure to follow the Wonders Wellness Facebook page and check in there daily to see what I’m sharing there to help you.

One Mindful Breath Helps With Anxiety

One Mindful Breath Helps With Anxiety

Yes. You read that right. Today I am going to teach you how ONE mindful breath can help alleviate your anxiety.

After 20+ years as a practitioner and teacher of mindfulness and meditation I would like to offer you the powerful tool I teach my clients of all ages in assisting with getting relief from the grip of anxiety.

Without going into all of the research and background of why this works, I will mention that recent empirical studies have shown that the practice mindfulness-meditation can reduce the activity in the brain related to stress-response and increase growth in other areas of the brain related to emotion regulation.

Before you balk, thinking you can’t possibly sit still to meditate I want to reassure you that there is a very easy and brief practice you can employ anywhere, anytime that can help you deal with stressful situations. And it only requires ONE mindful breath.

When you find yourself experiencing a swell of anxiety, sometimes all you need is to interrupt this experience by physically and mentally coming into the present moment with 100% attention. This bubble of extreme awareness created with one full, deep, long breath gives you the opportunity to ground and center your entire being and alleviate the spin-out of anxiety.

Here’s how it works:

1. Close your eyes and breathe in deep, long and full. . . and out.

Take a slow breath in to a count of 7, filling your lungs from the bottom all the way to your collar bone. Inhale into your lower abdomen and then feel your middle belly, chest and upper chest fill with air.

This immediately makes connection between mind and body.  You can immediately feel a disconnect from the loop of stress with just this.

HOLD the breath in for a count of 7 following the guidance of #2 below all the while.

SLOWLY release the breath to the count of 7 as if blowing through a straw.

HOLD the breath out for a count of 7.

Relax your breath to natural breath…

2. As you are breathing, focus on your bodily sensations right in this moment and where you are.

Turn your focus to the physical sensations of your body. Notice tightness, twinges, tingles, temperature. Notice the sensation of your shirt tag on your neck, the feeling of the cushion under you and behind you.  Try not to evaluate these sensations as “good” or “bad,” rather just notice the sensation itself.

If you can just hang out with these bodily sensations and just observe them, rather than allowing anxiety thinking to pull you away, you will be able to allow the energy of anxiety to move through you rather than spin you out.

3. Return to a natural breath and bring full attention to your natural breath.

Focus on the sensation of air coming in and out of your nostrils as you breathe. With soft curiosity, observe the feeling right at the tip of your nose. This keeps you in present moment as you stay focused. Here and now.

When observing the natural breath, there’s no need to deepen or slow your breath at all as we did in step 1. Just allow your body to breathe as it naturally will. You are now no longer the breather rather the observer of the breath.

4. Open your eyes and slowly move back into life.

After taking this ONE mindful breath, it is important to re-enter your tasks and interactions with this same mindfulness. Go slowly.

Open your eyes slowly. Notice your feet on the ground. Try to sustain this calmer, more grounded sensation. Be careful not to rush back into activity.

You can use the ONE mindful breath anywere, anytime because it is so brief and subtle.

5. Practice with regularity.

It is a practice that can be repeated throughout your day. You might practice it at the top of every hour or every time you hear a phone ring or any time.

My clients experience immediate relief doing this practice and you can too. If you feel you need some personalized coaching or instruction on facing and working with anxiety please contact me personally and I’ll be happy to assist you.

10 Essential Steps to Creating Lasting Positive Change

10 Essential Steps to Creating Lasting Positive Change

Here we are 45 days after New Year’s day. Did you make resolutions that you haven’t kept? If so, you are not alone. You may have read one of many articles that came out around the New Year citing recent psychological research on why making resolutions typically does not work.

If you really want to make lasting positive change, there are 10 essential steps you must work with in order to see what is really going on clearly, create a clear picture in your mind of how your life actually CAN be and then to see that vision come to life in a way that persists as your new way of life. There is no way around this.

Surely you have noticed most people – including you – set forth with the best intentions to form a new habit or break an old habit only to find that no matter how intense the effort something gets in the way and that goal or resolution just isn’t met. And yet, I have noticed with myself and my clients it IS possible to create lasting positive change IF these 10 essential steps are observed and worked with great attention.

Inspired by the way David Gray synthesized many of the principles of various cognitive behavioral restructuring modalities into something he calls “Liminal Thinking” I saw a distinct parallel to my own work with clients and decided to weave together the steps I use in my work as a therapist and lifestyle coach. Over 15 years I’ve had a chance to observe how these 10 essential steps to creating lasting positive change really work.

Essentially, all behavior emerges from some level of belief, often unconscious. We move through life operating from these beliefs often without any realization this is what is happening. In order to change behavior, we must change how we see, view, and mentally process our experiences, thereby changing what we believe about ourselves, others and the world around us.

Before we begin, I invite you to relax as much as possible. Literally, drop your shoulders down away from your ears, soften your jaw, let your belly grow soft and relaxed and take a deep breath and just imagine you are sitting in a most comfortable, supportive chair taking all of this in. Then, bookmark this article and keep coming back. These are the keys you’ve been looking for.

1. Acknowledge that you are both the puzzle and the solver. Whatever it is that you want to change has been difficult if not seemingly insurmountable and yet the difficulty is only an illusion. A puzzle in your own mind that can be solved. You absolutely have everything you need to make this change. It’s simply a matter of fitting the pieces of the puzzle together. Prepare to keep working this puzzle until it is solved and resolve not to throw in the towel for at any moment you are likely only one piece away from experiencing lasting positive change.

2. Be willing to change what you think you know to be true. You have some deep-down, core beliefs about yourself and the world that are running the show of your life and you are really attached to these beliefs. The trouble is these beliefs are most often not true. Begin with noticing a belief as it bubbles up such as, “I’m not smart enough to start my own business.” Ask yourself, “But what if that isn’t true? Maybe I am much smarter than I even realize. Maybe I have abilities and gifts I’ve never before realized.”

3. Look and see through the eyes of an alien from another planet. Pretend you are here from another planet observing. What do you notice? You must train your brain to see, hear, feel and take in information about the world around you and even within your own body without jumping to conclusions or programmed beliefs. Just observe. This essential step to lasting and positive change needs to be practiced moment to moment, day to day. This creates the space in your brain necessary to have a different experience in your life. A client of mine who recently turned 50 had decided she wanted to stop drinking alcohol. She didn’t identify as an alcoholic but decided drinking was not supporting her desire to lead a healthy life. She practiced this step and reported back to me after going to have dinner with a friend. They sat in the bar waiting for a table to become available. She watched people drinking from various shaped glasses containing various colored liquids. She listened to people who were likely on their third or fourth drink laughing loudly and watched one lady stumble out of her chair to the bathroom. She just noticed without judging. Interestingly, her normal desire to order a glass of wine evaporated easily.

3. Find and root into a warm and supportive pod.  In order for you to experience lasting positive change you will be working to change your beliefs and in order to be able to do this you must have others who love and accept you as you are right now who support your desire and effort to make these shifts. Your pod is your place, your posse, your portal where the work of positive lasting change can happen. Seek out a personal coach or therapist who understands this work and with whom you feel emotionally safe. Find way to lovingly put some distance between yourself from people who are harshly critical or so lost in their own struggles they are not available to support you.

4. Consider all sides. Completely open your mind and be really willing to examine issues, topics, problems from all sides. Be a scientist who really wants to understand and is willing to walk around the object and study it from every possible angle. Climb into the shoes of other people and walk around. See if you can see, feel, and hear what this must be like from their perspective.  If you start in neutral gear it’s much easier to shift into other gears to see what that feels like.

5. Be voraciously curious. Move through your daily life in a state of wondering. Actively seek to understand what others are going through and how things work. Break out of your shell of assumptions and set beliefs and inquire further with an open, curious mind.

6. Melt away judgment. Judgment happens. The moment we decide not to be judgmental we begin to notice how often we judge. So, whenever you become aware of a judging thought (i.e. “That’s disgusting,” or “That’s fantastic!”) see if you can imagine that thought melting away and come into a place of just observing whatever it is as it is rather than relegating it to a categories of good vs. bad or difficult vs. easy. And be ready to notice when you judge yourself for judging. This will help you with the vicious cycle of self sabotage.  This will help you keep moving forward without getting snagged on the beliefs such as “I knew I wouldn’t be able to do this,” or “This plan is a waste of time.”

7. Create new rhythms and routines. If you are wanting to create lasting positive change you have to be willing to experience your daily life in a new and different way. If you are trying to quit coffee and make yoga your new morning wake-up ritual, you will need to create a new morning pattern. If you want to stop drinking evening cocktails, you’ll need to have a new plan for what you do and where you go after work.

8. Play it out. Let’s say you want to rekindle the romance in your relationship but you have a deep-seated belief that the flame can not be revived. Ask yourself how would a woman who is madly in love with her partner behave? Then, do that. It’s called “acting as if.” Even if you are not believing you can be the change that you want to see happen, just pretend and play it out as if you already are changed. Or, if you want to be healthier, ask yourself what a fit and healthy woman would choose to buy at the grocery and cook for dinner and do that. Act as if.

9. Write a new story for your life. In order to break out of a stubborn pattern of belief that does not serve your desire for lasting positive change, you must do a re-write. Have you ever seen a movie with multiple varied endings? This is what you must do for yourself and your own life. Literally write down what your life will feel like, look like, taste like, sound like as you embrace a new way of being. Act out this story. Step into the character in this story. Tell your story to others as and after you transform.

10. Make authentic connections. Through the above practices you will find it is natural and easy to have more authentic relationships and interactions with others. When you embrace curiosity, melt away judgment, create new rhythms and routines, try on different perspectives and author a new story for your life, you will find yourself drawn to knowing other people on a deeper level. You will experience a richness that wasn’t there before. By making these authentic connections you reinforce the lasting positive change you are making and contribute to the greater whole.

4 Core Principles to Live by for a More Peaceful Life

4 Core Principles to Live by for a More Peaceful Life

I remember when I first read a little orange book called The Four Agreements by Don Miguel Ruiz I felt amazed by the simple but powerful truth of the 4 core principles he wrote about.  Truly, if all of us could agree to live by these 4 simple principles we would indeed experience greater peace in our bodies, minds and relationships. I’ve also realized over the years it is very easy to forget these principles so it can be helpful to come back to these four things again and again.


#1 Be impeccable with your word

Realize the power of your words. Think carefully before you speak and only say what you really intend to say. Choose your words with great care. Be cautious not to use your words to gossip or hurt others simply because you are feeling angry or frustrated. Allow your words to come from love and compassion for yourself and others.


#2 Don’t take ANYTHING personally!

This can be a tricky one because when someone attacks us it can feel very personal. Ruiz explains, however, that when others do or say things that are hurtful toward you it has everything to do with where they are, what they are feeling and what they need and nothing to do with you in actuality.  Sometimes there can be a bit of truth buried in the hurtful criticism or attack that is information we can accept and receive to help us grow, expand and evolve but we must release the rest and not let it soak in.

#3 Never assume

Don’t make assumptions as to what others are thinking or feeling. This often gets you into a whole lot of trouble because before you know it you’ve jumped to conclusions and created a whole story that is not at all reality. Ruiz teaches that we must make inquiry. If someone says or does something and we are not certain what they meant, we should respectfully ask for clarity. Express what you want and need and ask others what they want and need. This principle can save so much heartache and conflict.

#4 Always do your best

What is your best? Your best shifts and moves and changes moment to moment depending on your health, your intentions, your energy level, your stress levels. Your best does not mean perfection. In every given moment simply do the best you can and accept your best in each moment.

Now, it’s your turn… Share in the comments below which of these agreements is most challenging or how which of these agreements you will commit to cultivating and practicing this week!