In Harmony

Time to recalibrate?

Start with a nourishing breath ...

11 years ago I committed to radical self care that included all sorts of activities... Many of which were not mainstream (at the time). My pursuit of wellness came at the cost of lost "friends" & conflict with family...

I don't regret a single choice.

No longer held down by chronic pain & illness... Now I'm empowering others.

Today, I find myself able to handle enormous hardship without losing myself or my mind.

 

My vow to honor my needs no matter the time or place has led me to seize minutes (or breaths) whenever I can to reset to my intention of conscious, harmonious engagement with the electricity of life .

 

I understand time is scarce, as responsibilities and commitments are waying heavy...

Will you make a lil for yourself...

to be fueled [another breath]

so that you continue to love on your people

& honor your heart's commitments without losing yourself?

United by Breath,

Lynn Marie 

PS Only 3 spots left in my Holistic Yoga Retreat this Sunday ... Don't miss this day where I take care of you.

More than a Warrior

Yoga reconnects me to my strength… in body & mind. When I step off the mat (or log 😉) I am more confident in how I share and engage with others. And because my yoga practice was an exercise of self-validation I don't need others to fill the holes within me. Their support becomes a gift not a requirement.

Our on the mat practice is what we make it to be. My approach in practice and teaching Holistic Yoga is to integrate and create balance in mind, body, and breath. When we balance all three we feel good, and are better for our community.

Issue in one area and another will suffer. Too much in your head and your body may feel disconnected and weak. Too focused on building physical strength may lead to buried emotions, anxiety, digestive distress, and dis-ease.

Holistic Yoga = Whole Being Wellness

I invite you to join me in a practice that clears the path for living well and being of good service to our communities. Check out my latest newsletter for ideas to practice at home and with me. Time on the mat is an investment that provides a quick return off the mat for you and those around you.

Lynn Marie Nelson

Check Out Books+Yoga Event Details

This One Burns

That moment when something has to give. You know it's here, because the fire in your heart builds igniting your passion to change.

Once the smoke clears… and it will clear… new life appears.

My alarm… the crippling pain in my belly. It lit the fire under my butt that began my transformative pursuit of better health.

This spring I celebrate my ten year anniversary of making better choices and being holistically well. I am a better person, because of how I journeyed through the fire.

What alarm is signaling your time to change?

Check out my latest newsletter. It has your invitation to see spring flowers, view my pastime as Burn Boss as well as essential oil blends to thrive in the heat of life.

Remember your inner fire, a beacon for happiness, never dulls.

Lynn Marie Nelson

Check Out Hike + Yoga Event Details

Life Worth Breathing

The words took my breath away. Life carries on, but the sting finds me in every quiet moment. The stillness seemed to electrify my pain.

Breathe. I heard my heart say.

At first I ignored... but my heart persisted. Breathe.

I continued on. It whispered again. Breathe. Don't run. Don't busy yourself. Just breathe.

I sat... I cried... I breathed. Repairing my wounds with each nourishing breath. Time and time again.

Bruised by life's Beauty... healed with breath. HOW we walk life's path makes the difference between contentment with what is or shrinking with bitterness. Happily human or angry victim of life... our choice.

Together we practice. My latest newsletter has a few ideas for us to connect as well as recipes for an herbal hot toddy and refreshing essential oil blend. Community amplifies our connection to the electricity of life deepening grace's gifts in our journey.

Let's Breathe Together

Lynn Marie Nelson

Check out this Mini Retreat

Did You Hear?

I was surprised by the sadness I experienced after an acquaintance passed away. With only a few encounters, her friendship left a lasting impression by the kind words she extended.

Brief but supportive interactions = heart moved and touched by grace. This reflection fuels my commitment to share and inspire you to champion yourself and others as I challenge myself to do the same.

I LOVE that we practice yoga together honoring our unique needs without the pressure to push or conform... We are beautifully different and so is our practice. My latest newsletter has a few ideas for you to connect to your innate goodness.

With gratitude and love, I hope you find many reasons to share good words today. Don't forget to hear the ones you receive. And if you need a few good words... let me know.

Lynn Marie Nelson

The Brass Pitcher

"What's this for?" my three-old niece asks while holding up a tiny brass pitcher. On my entry table nestled by our coin jug and a picture of a stream running through the Maquoketa caves, it's a reminder of the abundant flow of love, energy, support and money. How am I to explain that to my eager to know 3 & 5 year old nieces?

Turns out the brass pitcher holds fairy dust. When we leave my home, we sprinkle fairy dust on our bodies with the intention to fill ourselves with love so that we are ready to share our love, smiles and thanks yous with everyone we meet. For two years, we've shared this ritual and although the words change, the intention is the same… We fill ourselves so that we are ready to give to others. [tweet this]

Iowa Cub puts on a fabulous display of fireworks that we enjoy from our deck and living room. After a wonderful afternoon of playing and firework show, we sprinkled the fairy dust all over us, and agreed to share our smiles like pretty fireworks to all we meet. Now 5 years old, Madison says, "There's always more than enough."

After hearing no too many times to count… no more ice cream… no more time on the drum… no more coloring… no more picking on your brother… no, no, no… she still had the mindset of abundance. "There's always more than enough."

Was she talking about smiles, love, thank yous, or joy? I don't know. Whatever it was, she was exactly right.

The next day I bathed in her words when the noise in my head wanted me to believe I wasn't appreciated or loved enough. Her words, our ritual, reminded me... There's always more than enough. [tweet this]

I’m convinced the tiny ones know life's secrets. We just have to listen. No… not now… you can't do that… that's not right. Ugh… it's not just little kids that hear these words. They come at us from our boss, colleagues, significant other, and friends. Even worse these messages hit from all sides not just from the people in front of us. Our media feeds, articles, inner dialogue and email gather a plethora messages that can leave us feeling less than, not good enough, and rejected.

It's my hope that our holistic practices together… yoga, conscious breathing, meditation, hikes, discussions, healthy eating, Reiki, sound baths… fill us so that we may be of good service to our community. [tweet this]

May we know when and how to refresh our vessel. 

May we give from our always overflowing pitcher of love.

Lynn Marie Nelson

Home of the Brave

The call comes and the words bounce in our heads... the unthinkable becomes our next challenge. Feeling hopeless, rejected or unappreciated... we continue not knowing what should come next next. Facing our fear... we breathe... we engage and learn.

Hot mess? Stuck? Actually we are moving forward. Our bravery is found in the moments of solitude when we choose to look through our neighbor's eyes... when we comfort ourselves without validation from another... when we take a break... rest and listen... when we dare to take the next step.

We are BRAVE. 

Life happens... How do we deal and continue on? The choices... wallow in drama or reframe our story... get buried in defeat or begin again... limit ourselves or find joy on our path.

Our practice fills our bag with tools to make the path less difficult. Yoga helps us live well. We practice on the mat so that when we step off we're at ease in our bodies, connected to peace, and prepared to engage in life.

Perfectly Imperfect...We share our light with the world.

Whether we step on a trail, ride a bike, swim, run or unroll our mat... we connect with the peace and bravery within. Together we continue the path with grace.

I hope to see your beautiful, brave soul soon.

Lynn Marie Nelson

Alive Not Just Living

Go to that moment where you felt alive. Maybe it comes after a run, great conversation, sex, workout or meditation. Mentally take yourself to that experience. Feel the energy of life pulsating through your body. That electric sensation courses through your body, makes you feel alive, and fully in body.

Can you still feel it now after the activity has long past? It's inevitable that burst of energy into our system eventually slows. To be alive and not just living is to ride that electric pulse as it calms to a purr. I love exploring mindfulness and presence, but their path to trendiness has dulled their buzz. So when I read Mark Nepo's words, "When one with what we see, hear, and feel, we enter the secret kingdom of aliveness that is only secret when we remain separate," I was sparked.*

As I play with the ideas of presence, mindfulness, and aliveness, I've come to believe that they're all on the same team but have slightly different responsibilities. To be alive is to be intimately connected to the electricity of life, fully in the moment, and thoughtfully engaged. [tweet this] We are alive when we embrace our experience in all its glory without stifling the energetic purr. Caving into the temptation to numb a bad feeling cuts off our energetic connection to life and the good feelings too. We don't know happiness without sadness or excitement without boredom.

What amplifies the pulse of life within can ignite our drive to stay connected. It is how we respond to life after that that makes the difference in feeling alive and not just living through the tasks of life. I practice and teach others to dive into sensation of mind, body, and breath and respond with compassion. We train our awareness on the mat/cushion/trail/etc. so that when we step off we're intimately connected to the buzz of life within and empowered to make better choices. In practice and when we take the techniques into our day, we are alive and enjoying the Beauty of life.

As we encounter the ups and downs, may we maintain our connection to the electricity of life and thoughtfully engage with compassion. [tweet this]

Lynn Marie Nelson

*From The One Life We're Given by Mark Nepo. 

Community Light: Let's Illuminate Another's Day

You make a difference to all you meet even if the encounter is brief. Our collective efforts unite to shine a brighter light into our world. [Tweet This] This week has reminded me of that and the importance of community.

A couple new students shared their gratitude for creating a non-intimidating environment to explore movement in their body. My classes tend to be filled with young, old, men, women, all sizes, tight and flexible bodies. ALL of which are able to practice with each other AND make it appropriate for their bodies. (The affirmations from students that this is occurring is deeply appreciated.) I may lead, but this class atmosphere is truly created by the community of students that gather.

My inspiration fueled by this moment caught on camera from my sold out retreat Sunday. We went around the candlelit circle and shared how we were nourished by the day's activities and how we saw light in each other. The good words flowed across ages and friendships. The day led to new relationships and a renewed commitment to being good to self and others.

All of this builds my excitement to be facilitating another Books & Yoga series. I will have 8 people meet in my home this Sunday to kick it off with a lil mingling and snacking. [You know how important food is to me ] These individuals are looking forward to being in conversations with others about being our best selves and meeting life's challenges with grace. [I have two spots open. If you'd like to join this mini retreat I'd love to have you. More info here: www.illuminateyoga.com/booksnyoga ]

To my final thought... people do experience a low in the winter. The cold and reduced sunshine don't help, but COMMUNITY does. We've seen the videos and posts on social media that a smile, good words, a random act of kindness and a listening ear help our neighbors. Let's be the light and illuminate another's day. [Tweet This]

May we find ways to build our communities, to take care of each other, and encourage the gifts we have to be cultivated and shared.

Always a Yogi,

Lynn Marie

Befriend the Monsters of Self Doubt

Have you heard them? They creep in when you least expect it and take residence in your head. At first they whisper, telling you that other people are smarter and more accomplished than you. They grow louder as you look at social media reminding you that you're not unique. They like to tell you stories about how everyone has it figured out and your life is a mess.

You can't see them, but you can feel their presence. They feast on fear and insecurity. They influence your mind and lead you to believe the people around you are your competition. They convince you that the only way to survive is to flee (give up) or fight (defend or put-down). These are the Monsters of Self-Doubt.

A couple of nights ago, I caught a couple. They found a guest room within me. I was feeding them with screen-fulls of posts, videos, pictures… and they were loving life. I, however, was exhausted from their visit.

It dawned on me that I let them in and catered to their every beck and call. I chose what was in my feed and inbox. I chose the frequency I viewed updates and I chose how I processed the information I saw and heard. So I decided that's it. THAT'S IT. The monsters had to go. I told them their stay was over. Their room is being demolished and I'm renovating from the inside out.

My first notice of eviction was to starve those SOBs. Groom my feed to be more enjoyable, inspirational and less self-defeating. Create a list of those to check in on, but not follow consistently. Then adjust my behavior to use my downtime for more productive, relaxing or life giving activities such as deep breathing, reading, gentle movements… you get the idea.

I knew that starving them wouldn't be enough. Tending to the needs of my mind, body and spirit creates an undesirable home for those pesky monsters. With attention to what grounds me and asserts my innate goodness, I have found a little goes a long way. An intentional morning ritual creates a mindset that is supportive of me and my interaction with the world. The activities and length of time may vary, but the attention to balancing my whole being is consistent.

I’m convinced these monsters don't have control. Our strength lies in our whole being self-care practices. [Tweet This] By incorporating conscious attention to the present moment, without judgement or attachment, we catch them before they drive our actions, narratives, and relationships. Befriending the Monsters of Self-Doubt leads us to empathy, compassion, and forgiveness. [Tweet This]

What feeds your Monsters of Self-Doubt?
Do you need to make some changes to starve them?
What do you do to balance your being?
Having played with your own monsters of self-doubt, how can you express compassion for others?

Here's an intention to support... I am balanced in mind, body, and spirit.

Peace Begins with Us

Let there be peace on Earth and let it begin with me.

Our world's challenges are greatly complimented by the heroism and kindness of our neighbors. We know as individuals we cannot fix the world. Have we figured out that we cannot "fix" those around us?  Peace on Earth begins with me.  Our desire for peace begins with attention to our actions of mind and body. We can only change how we interact with ourselves and our world. Innate peace is nurtured by a steady breath and a well taken care of body via how we move and what we put on and in our bodies. We maintain peace with attention and redirection of our thoughts. The song continues... With every step I take, let this be my solemn vow. Mindful Presence anchors us to the peace within as we're no longer swept back by the past or blown away with the worries of the future. Our yoga and self care activities are a PRACTICE of techniques to help us meet our daily activities feeling comfortable in our skin and empowered to serve. This is how we bring Peace on Earth. I pray that as we enjoy holiday festivities, family, and friends that we not be saddened, angered or distracted by our external needs, but nurtured by the peace and joy within.  May we share words from our hearts and act with love. We are in this together.

For Better Health & Wellness: Mindfully Choose Your Thoughts & Focus

I continue to be amazed by the power of our minds and our ability to tap into our inner dialogue to change our perspective, find motivation, connect with our innate strength and peace.

Mindfully choosing our thoughts & focus enables us to meet the world as our best selves. [tweet this] No longer looking to the people or media around us to fill the void or validate us, we recognize our innate value, worth, gifts & goodness. This takes the pressure & expectations off our loved ones, friends, and colleagues.

Studies continue to show our mindset (thoughts & emotions) strongly influences our health & behavior. Furthermore, we can directly relate thoughts patterns to behavioral habits & health issues. Good news... We're not stuck. We can shift our thoughts & actions to improve our health & well being.

In fact, we compliment our healthcare with self care. [tweet this] There are many tools & techniques to train our minds to better serve us & meet our world with compassion & fullness. I offer this intention idea as a busy week may tempt you to care for everyone else only to leave your needs unmet & your health/emotions challenged.

Join me in saying, I honor my needs. 

Say it again this time with a deep breath, I honor my needs.

Let it soak into your being & guide your choices to maintain balance & wellness in the midst of outside influences.

I work with individuals to make mindful shifts in thought & behavior. I would love to learn more about you & your path to wellness and provide you with tools to shift your mind & body to meet your unique lifestyle & needs. Are you interested? This conversation can be virtual or in person. Check out your options & opportunity to be well in mind, body & spirit.

Oh... and an extra treat to enjoy... more intentions & ideas.

Always a Yogi,

Lynn Marie

Rise Up

On my walk to yoga class, I saw a yellow flower reaching for the sky. There was a shift inside me as I thought about rising up. Rising up isn't about being above or being the best. It's about standing tall and being confident in who we are. Rising up is about being our best.

Forgiving ourselves for making mistakes and recognizing the lesson it shares. It's having faith in the goodness of ourselves and the goodness of others. Rising up is taking the time to see the beauty that is around us. Sometimes the goodness and beauty seems hidden, but it's there. With a friend, book or other inspiration, treasures may be discovered with a little attention, objectivity, and reflection… aka presence.

Rise up.
Rise up to eliminate negative self talk.
Rise up and get out of the gossip.
Rise up to see a different perspective.
Rise up to loosen the grip of the past.
Rise up to welcome sweet new beginnings.
Rise up to make choices that support.
Rise up to see the beauty of life in all its ups and downs.
Rise up to lift others.
Rise up.

Add "I" to the front of those statements and you've got an intention to support you in being your best today.

I rise up and hope you will join me.

Always a Yogi,

Lynn Marie

Relationships... A Practice in Presence

Madison, Jared & Mallory

I sent thank you cards to my nieces last week. My sister aimed to snap a picture of their excitement only to capture the moment after their brother swiped a card. Pure sibling fun that took Madison's happiness with her brother's sneaky move. I don't expect a 4-year-old to be unbothered by such an event; however, we can contrast it with this 2 minute funny video where at 47 seconds she makes the decision to keep her happiness despite her grumpy, unwilling-to-share sister.

Madison attached her joy to the card and when the card was gone so was her happiness. I'm sure you recognize the phrases, "I'll be happy when…" and "I was happy when…." Instead of attaching our happiness to an event, set of circumstances or outcome, we can recognize the elements of now and stay connected to the peace and contentment that lives within. Madison didn't need her older sister's block to be happy; she was content in her efforts to build a higher tower. It was her efforts in present time not the final goal that was fulfilling. She didn't go vent to her mom; she said "okaaaay" and moved on.

Imagine if Madison would have judged Mallory's cranky response as a personal attack. Madison could have perceived Mallory's "no" as an example that "no one wants to help me" or "no one cares about me." Her persistence and confidence gave no room for judgment to bring her down. Our adult world swirls with all types of communication that may lead to assumptions and perceptions which are forms of judgment. When fused with our emotions, judgments can lead us to an undesirable reaction rather than a thoughtful and perhaps more educated response. What if we held strong to the notion that "everyone is trying their best?"

Relationships create a perfect setting for us to explore yoga off the mat as the practice of non-attachment and non-judgment cultivate a more genuine opportunity for conversation and personal contentment. In class, I invite students to observe their experience without judgment or attachment hoping to welcome all to be fully present. This practice on the mat ultimately empowers us to take it off the mat into our interaction with the world.

So I ask... has someone stole your card? Are you expecting things to go a certain way or someone to respond just so? Or have you heard/read words that weren't actually said or written? If so, bring yourself back to present by deepening your breath and becoming aware of sensation in and on your body. "Step back" from the situation and observe the facts without judgement (perception, assumptions, etc.) and let go of any attachment and expectations of actions or to the outcome. With this unbiased awareness, how would you like to respond with external and internal action/inaction? Move forward anchored by your breath to the present moment and your internal peace. 

At the end of the day, what matters is how well we have participated in our lives. Conversation about life skills enrich our experience and creates a community of support. I'm super excited to be bringing together individuals living life authentically for a yoga and book discussion to explore what it means to live skillfully. I hope you'll join.

A couple more things to learn from my sweet little niece in this video:

• Sometimes it all falls down and we just need to "build it again."
• Caring for others has no age requirement. ("Scoot back, guys. I don't want you to get hit Bruce.")
• The power of a good glare. (See video at 1 min.)
• You can be independent and ask for help.

Always a Yogi,

Lynn Marie

You are an Influencer... What are you promoting?

Before my morning walk with my favorite chocolate lab, Poudre, I set my intention to welcome inspiration for my blog. While reflecting on world events and conversations about politics (government, corporations, and yoga communities), I heard the church bell chime. I was reminded of my journal entries about Sacred Space and the rise of busy-ness in our communities.

How do we bring more peace and love to our communities? 

New policies, cultural awareness, or systematic changes… who knows the answer. One thing is for sure, change doesn't happen by itself. It starts with each one of us and if our personal fuel tank is low we may not have what it takes to take advantage of opportunities right in front of us. Choices made from personal depletion have a higher risk of being reactionary and based on fear, anger or revenge. In times like these our Sacred Space helps us regain our mindful perspective in a world that seems to be in turmoil.

We influence change by action and inaction that comes out through words, attitudes, tone of voice, opinions, assumptions, gossip, body language, etc. Every choice we make is an opportunity to choose peace over violence. I'm not saying to dismiss your voice; rather, I am saying how you go about sharing your truth can be done with a peaceful intention.

Sacred Space isn't about churches or yoga as spirituality, but rather, Sacred Space is a physical or internal place we may go for nourishment. I find Sacred Space lures me in when I am most in need. With time in a park, yoga class, garden, meditation, kitchen, roof, or my favorite reading chair, I am internally fed and no longer in need of validation from others or influenced by my drive to be right. Sacred Space comforts me with quiet acknowledgement of who I am.

I don't go to my Sacred Space in the pursuit of happiness, but rather contentment. I aim to find peace with the present befriending my emotions and mental villain. It is in this space I strive to accept what is without blame or shame. From here I am more equipped to meet the challenges AND opportunities of my day.

We may not have the answers to the world's problems, but we do have an opportunity to bring good into this world one choice and one person at a time. This day (and upcoming weekend) is a good time for us to pause and go to our Sacred Space even if we only have 5 minutes. Let's enjoy that space and saturate our bodies in deep, full breaths. Nourish yourself so that what you do and don't do influence positive change in our community.

Always a Yogi,
Lynn Marie

Brave & Courageous

This past year my day job presented many challenges to my values of putting people first and being authentic. My friend sent a simple email, "I saw the attached and thought of you. You are BRAVE!" and included the image to the right.

It wasn't until I received this note that I began to think about how wholehearted living is meant for the brave and courageous and how little we acknowledge those attributes in each other. It takes courage to share our most authentic selves. Furthermore, we must be brave to speak our truth and live fully without being stifled by stereotypes, opinions, doubts, and unspoken rules.

At times I found my path to be lonely. Not for lack of friends, family or supportive people but for the decisions and times of effort I had to pull from my inner strength. I could lean on others, but I found the choice to move forward, to make a difference, to honor my values and be 100% myself was always mine and mine alone. Each choice took courage.

Some of life's challenges we bulldoze through and others we view as if it is a mountain too steep to climb. Yet, we don't talk about bravery and courage as often as we exhibit it and see it in others. Being recognized as brave was an element of support I found truly helpful as I met the challenge to honor my needs and travel uncharted territory.

I imagine you or someone you know are being faced with something, be it big or small, and have the choice to defer, deflect, or avoid all together. You also have the choice to be your best self and honor your needs. I am confident that you are brave and courageous. Let's affirm this in ourselves and encourage each other to be brave and do good in the world.

Always a Yogi,

Lynn Marie

What He & She Wishes You Knew

I believe in the good in people. I think family, friends, co-workers, significant others, and strangers think and feel much more than they express. Time, fear, or other reasons may keep things unsaid. Yet our human need to connect and understand remains. I wrote this letter a few months back at a time I felt misunderstood. I needed to find a way to express my thoughts when I felt I had no voice.

As I later turned to this letter, I found it helpful to assume it from individuals I was struggling to understand. Reading it in their voice, invited me to find compassion for the person hurting, offending or disappointing me. By shifting my internal story, I alleviated my desire to react and hold anger or resentment. I found myself in a more open place.

The letter...

I am doing my best. I want to be a good (insert the person's role in your life). I realize sometimes my words, and behaviors don't match your expectations or my intention, but I assure you I'm trying. Even with all my effort and attention the wrong words come out and my actions lack luster. 

Being your (insert role) is important to me; even though it may not seem like it. I hope you join me in recognizing tomorrow is a new day with many opportunities to try again. 

Please know in your heart that those moments I do not live up to my intention or your expectations that there is no need to worry; it's not your fault nor is it about you. It's that I am human. I will make mistakes and I will fail. But also know this… I will try again. Thank you for holding space for me to learn and be better. Your patience and forgiveness are greatly appreciated.

My intention for us…

May we be willing to forgive. May we be open to new opportunities.
May we find strength to communicate from our heart's center.

Always a Yogi,
Lynn Marie

Loving Kindness... A Practice in Cultivating Compassion

Sometimes my emotions get the best of me. It is through my breath
and meditation I bring myself to a place of balance where I am responsive as opposed to reactive. By stepping back from our internal narrative, we step into the role of an observer who is aware of thoughts and sensations as they are. This is our meditation practice which welcomes us to free ourselves from attachment and honor where and who we are in present time. With anger, disappointment or frustration leading the emotional upset, I find the meditation technique of Loving Kindness to be deeply rewarding.


Loving Kindness begins by cultivating feelings of compassion, love, and goodwill towards self. The meditation progresses by extending thoughts of compassion to others. This progression is intentional in that it enables a growth of Loving Kindness feelings where it's easier (self, loved one, etc.) and builds to holding them towards people that it may not be as easy (acquaintance, enemy, etc.).

I've recorded two guided Loving Kindness meditations. One a bit shorter than the other includes two iterations of the Loving Kindness intentions; one for self and one for others. The Loving Kindness extended version includes 5 iterations: for self, a loved one, an acquaintance, an individual that frustrates or angers you, and all living beings. The image contains the intentions that form our Loving Kindness meditation.

These intentions may be used any time. Feel free to print them and put it in your wallet or save a picture on your phone. In time they'll be committed to your memory and as challenging situations arise you are able to avoid the full emotional upheaval by cultivating compassion within and sharing it with others.

Here are some links to help you understand the benefits of cultivating compassion with this meditation:

• National Institute of Health: Meditation
• Harvard Business Review: How Meditation Benefits CEOs
• Loving-kindness meditation for chronic low back pain: results from a pilot trial.
• Open Hearts Build Lives: Positive Emotions, Induced Through Loving-Kindness Meditation, Build Consequential Personal Resources
• Small Amounts of Loving Kindness Meditation Lead Big Change

May you be enriched by your practice in cultivating compassion.

Lynn Marie

May we be free from all harm. May we be safe and protected.
May we be free from all suffering. May we be happy.
May we be free from all disease and physical pain. May we be healthy and strong.
May we be able to live in this world happily, peacefully, joyfully and with ease.

Celebrate Success - 3 Ways to Boost Yourself & Others

Our culture tends to celebrate busy-ness and stress. Can we shift the reward to the good we do in a day? I've noticed as the end of day draws near I'm frustrated about the never ending to do list and overwhelmed by the demands on my time and energy. It's a rare evening for me to sit back and think… I nailed it today. I got EVERYTHING done. Here are a few ideas I've been playing with in aiming to shift my end of day perspective and do good with my time.

• 3 Must Dos - At the beginning of the day, I identify 3 must do tasks. These non-negotiable tasks have to be small enough to be accomplished in a day. I set the expectation with myself that these are my top priorities and I must manage my time appropriately to accomplish them. It's easy to overlook the good for you tasks and label them as not necessary. If we continue to do that… yoga, walk with family, lunch with a friend, or meditation will continue to be pushed to tomorrow ultimately not getting done. 
• Quick Win - When working a big project I find that when I take a break from the project and tackle a couple small tasks my motivation and sense of self-accomplishment gets a boost. My to dos will have a star or label (QW) so that when I need a productive pick me up, I can knock out one or a few of those quick wins items. I may include an email or message to a friend, acquaintance or business. Those notes of gratitude make me feel good in sharing and I hope bring smiles to those that receive. 
• The Done List - There is a sense of accomplishment that comes from marking it off the list. Whether I'm using a digital tool like Trello or a good ole yellow post it note, I've started to keep a Done List. In aiming to keep a work life balance, action items cannot be addressed into the evening and wee hours. To avoid the "if I get this one more thing done" personal guilt trip, I review my Done List. By the end of the day, I can see exactly what I've accomplished and feel better about setting the rest down for tomorrow. 

Now that we're knocking it out of the park, let's celebrate the good we do. There's no sense in dragging a conversation down talking about what's left to do. Let's celebrate each other and our own accomplishments; here's a couple ideas to get our celebrations going.

1. In a Meeting - Start your team meeting, church committee, book club or other meeting with participants sharing a recent success they've had. This helps the group to learn more about each other and find new ways to support creating a more cohesive team. 
2. With Your Family or Friends - Instead of picking up conversation with the chores left to do or stress of upcoming activities, take a moment to enjoy what each of you have done. Share what your proud of in each other and yourself. This can be done in the car, at mealtime, or over the phone. It takes no time but helps enrich the conversation and create a deeper connection. 
3. With Yourself - Review your Done List. Reward yourself with a life giving activity or moment. Celebrate your wins (even if they are small) with a good cup of tea and 5 minutes with your book, pet, or favorite blog. Your reward may be a bath, yoga or deep breathing. Whatever celebration you find, be sure it enriches your life rather than numbing you of sensation as that reward tends to expire more quickly leaving more negative effects than good. 

Together, we can celebrate the good we do and ultimately the good in others.

May you be mindful in action and generous in review.

Lynn Marie

Give New Meaning

Chances are you have one too; a day that carries the weight of a painful memory.  Maybe it's the anniversary of a death or ending of a relationship.  Maybe it's the day you received bad news or your life seemed to turn upside down.  Perhaps it is not a day but an object.  The other day I wrote about Choosing Your Focus.  This day we take it another step to give new meaning.

Today is the first anniversary of the finalization of my divorce.  Knowing this day was coming, I felt my sadness and disapproval of self grow through the week.  Emotions of being unworthy, unlovable and unwanted find me.  I know that I am worthy of good things including love; however, in my meditation, I become aware of my feeling unworthy.

Feel it to free it.  I feel the emotions in all their beauty and sometimes uncomfortable glory so that I may let them go.  Two sentences make it sound so easy... trust me it took lots of deep breaths and a few tears.  Then I chose; what meaning should this day have?  Thanks to a good friend who reminded me that this day is a celebration of me making the choice to give myself more.  That I am worthy of great love and desire.

So instead of this day being a reminder that one man did not fully share his love with me, it is a celebration of my worthiness and joy.  I give this anniversary new meaning.  Today I celebrate the love in all its depth.  Last year I tweeted, "Feeling the good in good bye."  Today, the good has come from giving this day new meaning.

Is there a day, an object or something else that you could give new meaning?