Happy New Year to You

Join the Virtual Intention Setting Party 2021

Grounding myself with a word or short phrase, also known as my power intention, is one of the most powerful tools I practice, year after year. Instead of feeling overwhelmed with all of the individual "things" I could do in 2021, it helps to create a personal statement of intention that supports me when making decisions, creating priorities and shifting my mindset. I use my power intention to take action. Whenever I feel stuck, I re-ground into my power intention to help guide the way.

Do you have your own ritual? If not, selecting an empowering word or phrase is a great way to clarify and prioritize your desires and wants -- supporting you living and loving your life.

2020 was a year we will all remember. Thank goodness I had my power intention this last year to keep me centered. My words were “Trust & Receive”, and I am so glad I had these to lean into and keep me focused. Trust helped me let go of control and the need to white-knuckle every situation in my personal and professional life. Instead, I got to soften, open my heart, live in flow and have faith that all will work out. This practice helped me soften the internal tension I can feel when I get into overdrive, “hustle and do mode”. I was able to relax my nervous system, calm my mind and stay more open and present. This was key for me to not face burnout. When I would sense I was over-doing it, the practice of Trust & Receive let me relax and let the process unfold however it was going to unfold.

In 2019, “Joy”, was my power intention. I incorporated this sparkly, loving energy into my mindset at night when my head hit the pillow and in the morning when I awoke. Using Joy as my focus supported me cultivating more gratitude, having more ease and living with a more playful demeanor, which was game-changer in my relationships and approach to my business. I know from the power of coaching, “wherever your intention goes, your energy flows”. When I plant my power intention, I get to focus my gaze and watch something important grow.

My power intention for 2021 has two primary pillars: "Trust & Rays of Light”. Trust was such a juicy word for me that I feel like my work with it isn’t complete. I want to continue to integrate trust into 2021, especially focusing on how trust shows up within myself and my relationships. “Rays of Light” symbolizes sunshine, warmth, healing, being seen, bright, happy, hope, possibilities, expansion and abundance. I want to be rays of light for the world as well as harness this light from the inside out. I hold this image of rays of light spreading allover the globe, illuminating dark corners with awareness.

As I set my power intention for a new year, I get to pay attention to what Trust and Rays of Light feel like in my body, what activities help me tap into these words, and how I get to choose my power intention on a daily basis. These words get to be the lens through which I experience life over the next 12 months. How exciting!!!
 

Now it’s your turn. What is your one word or phrase you want to embrace in this new decade as your power intention?

To support your reflection process, walk through these steps and see what you discover:

1.  Journal the prompts below:

• What are you celebrating from 2020? Where do you see some gaps?

• How do you want to feel in 2021? (Describe in full detail)

• What would your life look like if you gave yourself full permission to do, to be or to say anything?

2. Reflect on what you just wrote, and circle all of the words that stand out to you. Now, narrow it down to one, two or three words (no more than that or it just turns into a laundry list). Pay attention to what word(s) support how you want to feel and be in 2021.

3. Ask yourself: Does this word (or words) create an empowering phrase for me? If yes, you got your power intention for 2021!

If not, narrow your word choice down by closing your eyes and breathing each word in and out. Notice which word stands out to you the most and note whether it brings you tingles, opens your heart, creates some fire in your belly or makes you smile. What word(s) help inspire the year you want to live? These are typically signs that you discovered something meaningful.

4. Now, create a visual for your power intention. Whether is it a fancy drawing or a post-it note, place a visual of your power intention where you will see it on a daily basis.

Take note as the perfect word or words come alive for you! Please share! (in-person, email, social media, snaps, grams, by phone, or in the comments below!) If you did this activity last year, take a moment to reflect and connect. See what dots aligned and what you might want to do differently this upcoming year.

5. Use it or lose it. Let's start integrating your power intention into your life right away. Join me for my virtual Intention Setting Party workshop to help you take your Power Intention to the next level. Learn more here:

January 9th @ 11am PST- 2pm PST. Learn more and Sign Up Here.

Permission to Rest

Why do humans need permission to rest? This is a question I have been investigating with my clients, which typically brings us down the path to explore, what does rest mean to them? 
 

Some of the most common answers I hear from clients or when I facilitate workshops, are:

• Rest feels indulgent 

• Who has time to rest

• I don’t know how to rest

• Rest feels uncomfortable

• Rest is boring 

Which of these resonates most with you? Feel free to share with me below in the comments.

If we look at nature, this is the natural time for hibernation in the Northern Hemisphere -- where plants, trees and animals go to sleep for a few months. They don’t ask anyone or anything for permission, but listen and pay attention to the cycle of the season. 

The holiday season, pre-pandemic, usually brings out our “human business”. The desire to be more social, go to holiday parties, travel, eat lots of cheese, drink lots of wine and buy lots of goodies. As humans who live in western, modern lifestyles, we go against the natural cycle of this season. To rest. Be still. To sleep.

This year with the holidays looking a lot different, maybe less busy with parties and travel, how can you take advantage of more rest and renewal time? 

For me, I have been loving being outdoors and letting nature be a restorative respite. I’ve loved connecting with friends and family in a social distant manner where we take slow walks through the woods or neighborhoods. Time feels a lot slower and my mind feels more present. Life feels more simple and less cluttered. I am not rushing from party to party or errand to errand. My batteries feel like they are able to charge without needing an extra battery pack. 

As we kiss 2020 goodbye and make space for a new year -- one filled with hope and a vaccine! How can we take advantage of this slower pace and give ourselves permission to rest so that we can feel renewed for the year ahead?

Just Breathe

For those who don’t live in the USA, our presidential elections are just a few days away, and voting, using our voice and taking intentional action has never been more apparent and important.   

I am sorry to say, but I don’t have a magical pill to give you that can take the anxiety and overwhelm away. I don’t have a sexy mindset trick you can practice.

I do want to share that the most powerful thing you can do for yourself to get through these next few days and maybe weeks is to breathe. I know it’s so simple, that it can feel like a given...like duuhhh Wade, of course I will breathe. But I really mean it. If you consistently practice this technique, it will change your life. 

Gently and simply turn your attention to your breath at various moments throughout your day and say to yourself: “I am breathing in” on the inhale and “I am breathing out” on the exhale. Again and again. When you wake up first thing and feel your heart racing like you are already behind. Before you eat your meals. When you are transitioning to bed. When you have empty space in your day and notice you want to fill it with social media. When you are in a meeting and notice your mind wanders to what you want to eat for lunch….

Turn your focus and awareness to simply be on the breath. When you notice your breath, you are in the present moment, which means your mind isn’t catastrophizing the future or ruminating on the past. 

I remind myself that my breath is my personal super power. I can breathe with more awareness at any moment and no one has to know I am doing a “mindfulness technique.” This practice gives me strength to do hard things. Whether I am gearing up for a public speaking event, holding a plank, getting my flu shot or trying to communicate my feelings to a loved one, my breath is there to give me strength and clarity to keep going. 

If your breath is a triggering place to be right now, try asking yourself “what do I hear right now?” Listen to the sounds rise, shift, change and decline. Discover the rhythm of sounds moment to moment as they pass through the ear and into the mind. Notice how the sounds make you feel. 

With our breath we can all have strength to meet the moment as it arises. And know that whatever happens after Nov 3rd, we will be able to face it with our breath. 

Kindness is the Answer to Grief

Oof. Like most people, this month has felt like a sucker punch to my stomach -- taking the air and balance right out of me. At this moment, life feels scary and uncertain; a new layer of grief, doom and gloom feels pending. What I have learned about loss and grief is that it takes the wind right out of your sail, and it’s important to heal and rest. But we also have to be careful not to go down the road of despair for too long. When we do that, we let all of the gas out of our tank, and we give up on what’s possible. Right now, my biggest fear isn’t what’s going to happen after the elections, it's more so that I hope we (people who are voting for Biden/Harris) don’t let our emotions of hopelessness and helplessness make us give up 34 days before the elections. The last push is always the hardest. 

When I lost my mother 10 years ago while going through chemotherapy, my whole world stopped turning. The ground beneath me disappeared and my body felt numb -- you could put an ice cube in the palm of my hand and I wouldn’t flinch. The only thing I could feel was this hollow emptiness inside my soul echoing when I cried. Death made me immobile for a while. Even though I kept getting out of bed every day, working out and going to chemo, I couldn’t think about “being productive” or giving back. My cup felt so empty and hollow. 

10 years later, I feel a slight wave of the similar grief surging through my heart. Not only because I just honored a 10 year memorial for my mother, but I feel the grief of progress. The progress that the Obama Administration made to protect nature, to bring our country one step closer to universal healthcare, and the progress RGB created for women and the LGBTQ+ community. My biggest fear is that we will collectively let our grief hold us hostage. We will let our grief dismantle us before we reach the election finish line. 

What got me through my darkest days going through chemo and holding my mother’s grief, was not only my meditation practice, but it was being kind to others. When I got on the bus, I would look into the bus driver’s eyes and ask, how are you? I wanted to make sure they felt appreciated and seen. This action was only slightly selfish because it gave me strength to see others light up and be witnessed. So right now, when your tank might feel empty and you want to give up, it is essential to keep going and think about the greater world you want to see. It’s not about being productive. It is about doing the right thing. I keep asking myself: what side of history do I want to be on? What change do I want to be a part of? What’s just one moral and kind thing I can do at this moment? 

It’s going to take effort -- I am sorry to say. It is going to take effort and when your gas tank feels low or you are accustomed to only taking care of your immediate family, it might feel uncomfortable. Internal comments like ‘this is so inconvenient’ or ‘this is hard’ or ‘this is taking too much of my time’ might pop up. These thoughts popped up for me the other day when I was volunteering to register voters, but I kept going because I want to act from my values and stay connected to the vision of the America I want to be a part of. 

What vision of America do you want to see? What action can you take from your values? If you are experiencing grief, know you are not alone. Give yourself a lot of compassion and take note of how you are personally experiencing grief. Here are some signs and symptoms from the Mayo Clinic. Ask yourself, what’s one tiny act of kindness I can do for myself and others at this moment? What’s just one moral and kind thing I can do at this moment? 

Create Your Fall Mental Health Plan

As the calendar strikes September, I notice my mind is wandering to flashbacks of getting ready for the “back to school season”–picking out new outfits, getting my notebooks and supplies ready, feeling the anxious flutters of butterflies in my belly, and anticipating the familiar yet unknown of the year ahead. 

This September is obviously very different. There isn’t the same “back to school” cultural transition we are all accustomed to. Instead, we are navigating through a new chapter of 2020. A new literal and figurative season of this pandemic year--one filled with more grief, wild fires, violence, racism and political tension. Amid the chaos, I notice the same instinct in myself to want to get organized, but this time instead of buying new school supplies and fall sweaters, I am passionate about developing my mental health plan.


Living in the Pacific Northwest, the gray and rainy fall/winter days are inevitably coming. I don’t know how many days, how dark or how rainy, but it’s coming. Instead of catastrophizing the future or staying in the what if thought patterns, I am taking a proactive approach to my wellbeing. I am developing my mental health plan by asking myself these 4 questions.

Creating a mental health plan for me feels like a strategy to keep my seatbelt buckled in for the bumpy ride of 2020. I get to know this plan isn’t written in stone, but creating a strategy supports me being more intentional about how I spend my time and energy.

Maintenance Making

Maintenance. What’s your relationship to this word? What connotations does it bring up for you? Negative, neutral, positive, indifferent? 

This word came to me while I was gardening. My husband and I were in the depths of our garden pulling out these big hairy weeds. Weeds that were suffocating our other plants. Weeds that were growing tall and spreading their unwanted dusty seeds everywhere. Weeds that were sneakily trying to camouflage under the rosemary and lavender bushes. This word maintenance popped into my mind and I realized, if we didn’t neglect this garden and did more daily and weekly maintenance, we probably wouldn’t have this big of a weed takeover! And if we didn’t have this big of a weed explosion, we wouldn’t have to spend this much time and energy “digging” ourselves out, feeling hopeless and overwhelmed. 

Now, I know what some of you might be thinking...I can’t relate to this analogy at all because I don’t have a garden and have never dealt with weeds. I get it. That was me too prior to living in Seattle. However, if gardening doesn’t work as an analogy, think of where in your life you might let things get out of control so that the energy it takes to regain balance and order is much greater than if you had created daily/weekly maintenance around it. For instance, is it your refrigerator? Closet? Your health? Your finances? A certain relationship?

As I reflected on this word, maintenance, I noticed some resistance and irritation arose. The word feels a bit negative. It makes me feel like I have to do something, which in turn creates some resistance and internal pushback. So I decided to reframe this word in my mind and use the language of “refresh,” instead. I asked myself, what would daily acts of refreshing the garden look like? To me, this feels more supportive and allows me to think of connecting to house work as a life giving act instead of a life-sucking chore. 

For you, where in your life could you use more attention and attunement? Where does micro maintenance –or refreshing– provide a supportive approach for you to create balance and ease? If you need to reframe the word maintenance, what word would you use? Share with me here!

We are officially 6 months into 2020...

We are officially 6 months into 2020 and holy sh*t, what a year this has been. As businesses and cities emerge into phase 2, the reality of our new "normal" is hitting me. I truly can’t believe it is July 1, but here we are.... As devastating as this year has been, I wouldn't throw it away. 2020 is creating a breakdown of systems and shedding a light on what is not working in so that we, as individuals, communities and the globe can have a breakthrough and create a more evolved, inclusive and compassionate world.

Do you remember your "Power Intention" you set at the beginning of the year? Yeah... that word/phrase you set to support yourself having a purposeful year. If you can’t remember, it might be a great time to circle back and check in. You can use this guided meditation practice on the Centered in the City podcast to reconnect to your Power Intention here. If you want to create one, head here to walk through my process.


Our Power Intentions aren’t just here to help us elevate our lives and design a vision, but they are here to help us navigate obstacles and challenges so that we can stay focused and connected to what matters most. Our Power Intentions become a north star. When there is darkness, when we might feel lost or confused, our Power Intentions support us finding light, meaning, direction and purpose. 

Contextualizing our current state is super important because we are navigating unprecedented times. I notice it is helpful to remind myself of this over and over again. Pandemic after pandemic is unfolding, and currently there isn’t any clarity on what’s next. As the ground beneath us feels like it's trembling and all systems around us, and maybe inside us, are being challenged or crumbling, I have found comfort and clarity in leaning into my Power Intention.


My Power Intention for 2020 is Trust and Receive. Leaning into these words helps simplify the noise and place my attention on who I want to be and how I want to show up. When I feel anxious and that desire to grasp and control external stimuli, I lean back into the sensations of trust -- feeling held in stillness like a hammock, knowing that the world will unfold and I will be able to meet whatever arises. Trust is also giving me inner confidence to use my voice to have uncomfortable conversations about racism with myself, family and friends, even when it feels scary or intimidating, I am trusting myself to breathe through the discomfort and do the right thing. Receive is teaching me to slow down and be with each moment of life. I can drop my compulsive desire to "do" and instead accept and receive life as it unfolds. 

What’s your Power Intention of 2020 teaching you? Showing you? Inspiring you to do? 

White Ally Resources

This pandemic has magnified American's racial and economic disparities even more.  My eyes are continually opening to my privilege and how I can be a better ally to the BIPOC community. I am compiling a growing list of resources to support white people in my community do the same.

Checkout the growing Document Here. Have Suggestions? Pls share with me below and I will add to the list.

Back in January, 2020 I joined a White Ally group where we have met monthly for the last 5 months to explore our racial biases. We are currently reading Waking Up White by Debby Irving and during our group calls we explore different themes, prompts and inquiry processes to do our own introspective work. To be honest, before joining the group, I first held the belief that I am not racist and of course I am a black ally. However, being in this affinity group has opened my own eyes to ALL the ways I am still blinded by my biases and where I am instilling structural racism on a day to day basis. Being a part of this group has given me more confidence to use my voice and have more conversations with friends and family members around racism and actions we can take to make a difference.

As a white person, I believe my journey to being an authentic ally to BIPOC is a journey. I don’t believe reading one book, signing a few petitions or even making a few social media posts makes me an ally. It is all about how I take my awareness and put it into daily action. It is NOT about being perfect. I have learned my silence creates more harm.

If you are a white person reading this and notice you feel scared or nervous about making sure you are taking the “right” steps, know you are not alone. That is a really common fear and belief that has held a lot of white people back from taking action. My biggest recommendation would be to find a White Affinity group so that you can be in community as you do this very important work of untangling from your own biases.

Leaders, wake up! Your Colleagues need you.

Checkout the full article on Thrive Global.

Partner Communication & Calm During Covid-19

In quarantine with your partner and want to learn how to communicate and create more calm? Watch the replay of this virtual workshop.

Manage Anxiety & Overwhelm During Covid-19

Catch the replay of Manage Anxiety & Overwhelm during Covid-19 virtual workshop. This is an opportunity to check-in with your current needs during a stressful time. We get to notice facts versus fiction to help calm our anxiety and ground into reality and what we have control over in this moment.

Equanimity Practice During the Covid-19

Normally this time of year has a palpable energy and excitement in the air as the northern hemisphere starts to feel springtime vibes – longer days, flowers blossoming and warmer temperatures. There is a shift from hibernating over the winter months to more extrovert playful energy. But this spring is different. This season of our lives, we are being asked by health officials to spend time inside our homes – creating an opportunity for us to pivot from our normal schedules to slow life down and get back to basics. Have you felt that shift?

I have noticed a roller coaster of emotions and thoughts over the last few weeks. Feeling the highs and excitement/gratitude of being home, in my own bed, grounding back into a routine, cooking some of my favorite dishes, and being of service to my community. To the lows of my heart aching for my hometown of New York City. For all of the doctors/nurses/EMT/first responders/hospital workers who are putting their health on the line to take care of us. For the names and faces of each person we have lost. And then everywhere in between. What I know is that this emotional roller coaster is normal. And we each have our own version – peaking and falling at different rhythms and points and expressing ourselves in various ways. This is where equanimity can be a supportive practice. When we practice equanimity, we are finding balance in the present moment, observing our current emotions without clinging or grasping to them. Instead we can witness the emotion as something flowing in and out. I like to visualize it as the wind or the rhythm of the ocean – rising and falling. It allows the emotion to have motion instead of feeling sticky or stuck – congesting both the mind and body. Practicing equanimity can offer us more emotional balance and ease so that we respond to situations from a centered state instead of from reaction. Would this be helpful for you right now?

If so, in this moment, notice what are the current emotions you are experiencing? Use this emotion guide to help you label them. If you create a spectrum of your current experience, where would you place yourself? What would it look like and feel like to be rooted in the center? Noticing the “winds of emotions” are fluid experiences. 

Ex. I am currently feeling sadness

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Sadness Hope

Listen to the Equanimity Meditation Practice Here. 

These times we are in create an opportunity for doing less and being more – a time to be still, to listen, to observe, to witness. This stillness might feel uncomfortable at times and know that is normal. It might feel luxurious at other times and know that is normal. Wherever you feel and wherever you fall on this spectrum, can you practice experiencing it through the lens of equanimity? 

Learn more about equanimity here: https://www.insightmeditationcenter.org/books-articles/equanimity/

This month I am bringing back the Journal Circle during the month of April, but this time it is the virtual addition in order to support us cultivating more equanimity. Learn more here.

Why journaling? Research conducted by psychologist James Pennebaker demonstrates journaling strengthens our immune systems and can support healing from past trauma or current stressful events.

The intention of this journal club is to create space for:

• Community connection 

• Personal reflection 

• Life integration 

New to journaling? No worries! Anyone and Everyone is welcome to sign up! All you need is a journal & pen.

Create Your Ideal Work From Home Schedule During COVID-19 Times

Working from home during COVID-19 times, means setting up a new schedule to support you staying calm and productive amid the uncertainty. This is an interactive workshop, so grab your pen and a piece of paper and get ready to tap-in!

During this workshop you will:

• Build your ideal daily schedule to help you stay centered and productive while not facing technology fatigue

• Make sure you make space for your self-care immune boosting practices 

• Stay focused on your job and connected to your community.

How To Stay Centered In Times Of Uncertainty

On a macro level, we have officially hit a Coronavirus pandemic, says the World Health Organization. On a microlevel, an hour doesn’t go by (maybe even less) without someone mentioning the latest coronavirus news and mandatory quarantine policies put into effect. I notice this juxtaposition where there is this global pandemic umbrellaing the world that connects us all, while at the same time I feel extremely isolated and alone. Living each day with a “sneaky” virus looming around the corner creates a lot of anxiety and unknowns for my personal health as well as feeling concerned about the wellbeing of my friends, family, co-workers, communities and humanity at large. Health is not the only issue at stake. Our economic livelihoods, feeling connected to communities and our freedom to be able to travel are all being stress tested. I am someone who has managed anxiety my whole life and what spikes my anxiety is when I feel powerless and have a lack of control. That’s exactly what happens in times of uncertainty--nothing is guaranteed, decisions are made without my input and the future is unknown. Worst case scenarios of “Am I going to get the virus? Am I already carrying the virus? What if I get a baby or elderly person sick? Will I be quarantined when trying to get back to the States?” all swirl in my head. And yet, when I look at these thoughts objectively, I realize they are all based on stories my mind created. Stories that aren’t based on fact, but are ignited by the amygdala (the fear center/detecter of our minds) in order to keep me safe and attentive to the potential dangers that might be looming. 

When I let my mind live in the stories, I am living in the future and watering the seeds of what ifs. I am disconnected from the present moment, which means I am missing life, letting time slip through my fingers, which sucks because I will never get this day or this moment back. So what do I do to center myself in times of uncertainty? I follow these 3 practices.

1. Practice being present by grounding into what I can control is essential for my mental health.

When life feels out of control, I put my focus on what I can control. I remind myself I get to strengthen my internal locus of control, which means I take personal responsibility for my actions and outcomes. I create a list of what I still have control of, which helps me ground into certain routines and practices.

I remind myself, I can control:

• My thoughts 

• How I communicate

• How I spend my time 

• How I move my body 

• How I fuel/nourish my body

• Who I spend time with (virtually in this case)

• What I can surround myself with 

• How much sleep I get

• What routines support me 

Find your own center. Create your own list of what you can control at this moment. What routines or rituals would support you?

2. Take care of my nervous system.

The concept of my nervous system being “something” I can pay attention to was a new framework I learned about when I was diagnosed with cancer and going through chemotherapy. I started to notice my body was more than just my muscles, my bones and my organs. I realized and felt that my blood is full of trillions of cells. I learned I had a nervous system that helped my body breathe on its own, protect me by responding to danger and tell me when I could feel safe to relax. The ways in which I have learned how to take care of my nervous system is through meditating, and paying attention to what I eat and drink. For instance, I notice my nervous system gets hyper aroused when I have too much coffee or sugar--I feel way more anxious, irritable and jittery. Eating more plant-based foods and hydrating makes my inner system feel more equanimity--it’s like I am smiling internally. Vegetables are filled with so many nutrients that when I fill up on them, I feel like I am taking happy pills. For real! Looks like I am not the only person who thinks so. Check out some of the latest research about vegetables making you feel happier. 

I also notice when I am not meditating regularly, my thoughts tend to be wrapped up in the future--trying to outsmart and plan. I can feel my nervous system on edge and always looking for the next step to take. It feels jumpy like a spooked frog leaping away.  My meditation practice, even if it is for 2 minutes, helps me feel more present and kind. Learning what it feels like when my nervous system gets activated in fight/flight/freeze has been a powerful practice to help me feel in control of my health and wellbeing by doing whatever I can to engage my parasympathetic nervous system (relaxed state). Usually a simple breathing practice like breathing in for the count of 5 and out for the count of 5 and bringing my attention to my feet, helps relax my nervous system to feel calm, present and focused. 

Make a list of the ways you can practice calming your nervous system?

3. Connect to Community. 

Knowing I am not alone and that I have communities (near and far) to give and receive care helps me feel a sense of belonging and creates a strong backbone to support me standing tall. In these quarantined times, making sure I connect to family and friends via multiple forms of technology: text, email, FaceTime or family virtual dinner parties, is essential to feeling centered. I find that talking to my family and friends helps me mirror my own life to remind myself I am loved and not alone in my own thoughts and experiences. Connecting to community also helps normalize my experience by hearing how other people are doing as well. For some, leaning into their community during tough times can feel really vulnerable and scary. Issues of trust, security and guilt can arise. Know that is normal. And hopefully you can find at least one person to lean into during tough times. Know that you don’t have to go this road alone. If you need more psychological support at this time, make sure to reach out to a therapist for a virtual session or explore your options on TalkSpace. 

Join me for 2 free virtual workshops to support you creating calm.

RSVP HERE

Create your Ideal Work From Home Schedule

During this workshop you will:

• Build your ideal daily routine and schedule to help you stay centered and productive. (daily calendar template provided)

• Make sure you make space for your self-care immune boosting practices 

• Stay focused on your job and connected to your community.

Manage Anxiety & Overwhelm To Stay focused

During this interactive workshop you will:

• Explore your basic needs to make sure they are being met in times of uncertainty

• Learn how to bring compassion to your productivity with the current ever changing climate 

• Practice some mindfulness techniques to manage anxiety

What's the difference between intentions and resolutions?

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As we transition back from vacation and jump into the first full week of the new year, it’s the perfect time to pause and set some intentions. And if you are already feeling pressured that you haven’t sat down to plan your next year, don’t worry. Take a deep breath and know you are exactly where you are supposed to be. I got your back with some various resources to support you feeling centered and empowered to take charge of 2020.

A question I get a lot during this time of year is what’s the difference between intentions and resolutions. I like to set intentions for the New Year instead of resolutions because it feels more inspiring and empowering. Personally, when I think of resolutions, it sounds like something is wrong with me and I need to fix it by resolving to read more, lose weight, or better manage my finances. Creating resolutions feel like a bunch of “should” goals coming from an “I am not good enough” mindset. You feel me?

That’s why I choose to set intentions for the new year. In my opinion, intentions are more powerful because they are coming from a mindset of want connected to my own inner truth.  This is especially true when I’m guided by my Power Intention of the year which inspires so many areas of my life (career, finance, health, etc.) Want to learn how to create your Power Intention of 2020? Follow my process here. 

The cool thing about intentions is that they create a clear path of opening and inspiration. Instead of setting a New Year’s resolution to lose 10 lbs., I create a more empowering intention to feel healthy and strong in my mental/physical/emotional body. Setting an intention lays a path to take action. I can then ask myself, what action step or way of being would support me in living this intention? For instance, taking a moment of gratitude for my food, body and health before eating. Or moving my body daily by listening to and honoring my energy level. The action I choose comes from a place of living in alignment with how I want to feel and show up in the world. Resolutions can sometimes feel like a whole laundry list of things I want to change and habits I want to gain that it doesn't feel connected to the holistic picture and vision of the life I want to lead. 

If you are wanting to set some bad ass intentions this year, join me for my Intention Setting Party! This will be held virtually for anyone around the world or in person in Seattle. 

However you decide to think about your New Year (goals, intentions or resolutions) checkout this article for some helpful tips on how to stay committed.

New Year. New Decade. Create Your Power intention

Grounding myself with a word or short phrase is one of the most powerful tools I practice, year after year. Instead of feeling overwhelmed with all of the individual "things" I could do in 2020, it helps to create a personal statement of intention that supports me when making decisions, creating priorities and shifting my mindset. I use my power intention to take action. Whenever I feel stuck, I re-ground into my power intention to help guide the way. Do you have your own ritual? If not, selecting an empowering word or phrase is a great way to clarify and prioritize your desires and wants -- supporting you living and loving your life.

In 2019, JOY was my power intention. I incorporated this sparkly, loving energy into my mindset at night when my head hit the pillow and in the morning when I awoke. Using JOY as my focus supported me cultivating more gratitude, having more ease and living with a more playful demeanor, which was game changer in my relationships and approach to my business. I know from the power of coaching, "wherever your intention goes, your energy flows." When I plant my power intention, I get to focus my gaze and watch something important grow.

My power intention for 2020 has two primary words: "Trust and Receive.” For me, trust means to have trust in myself, the universe, other people and the timing of it all. “Trust” supports me letting go of needing to control and be a perfectionista. Instead, I get to soften, open my heart, live in flow and have faith all will work out. “Receive” is another word I have been playing with, and I can’t wait to learn from it and live into it even deeper. Receive means to be a sieve not a sponge to life. I get to receive the gifts of life that I want to keep and let go of anything that doesn’t serve me.

As I set my power intention for a new year, I get to pay attention to what Trust and Receive feel like in my body, what activities help me tap into these words, and how I get to choose ‘Trust and Receive’ on a daily basis. These words get to be the lens through which I experience life over the next 12 months. How exciting!!!
 
Now it’s your turn. What is your one word or phrase you want to embrace in this new decade as your power intention?

To support your reflection process, walk through these steps and see what you discover:

1.  Journal the prompts below:

• What are you celebrating from 2019? Where do you see some gaps?

• How do you want to feel in 2020? (Describe in full detail)

• What would your life look like if you gave yourself full permission to do, to be or to say anything?

2. Reflect on what you just wrote, and circle all of the words that stand out to you. Now, narrow it down to one, two or three words (no more than that or it just turns into a laundry list). Pay attention to what word(s) support how you want to feel and be in 2020.

3. Ask yourself: Does this word (or words) create an empowering phrase for me? If yes, you got your power intention for 2020!

If not, narrow your word choice down by closing your eyes and breathing each word in and out. Notice which word stands out to you the most and note whether it brings you tingles, opens your heart, creates some fire in your belly or makes you smile. What word(s) help inspire the year you want to live? These are typically signs that you discovered something meaningful.

4. Now, create a visual for your power intention. Whether is it a fancy drawing or a post-it note, place a visual of your power intention where you will see it on a daily basis.

Take note as the perfect word or words come alive for you! Please share! (in-person, email, social media, snaps, grams, by phone, or in the comments below!) If you did this activity last year, take a moment to reflect and connect. See what dots aligned and what you might want to do differently this upcoming year.

5. Use it or lose it. Let's start integrating your power intention into your life right away. Join me for an in-person or virtual Intention Setting Party workshop to help you take your Power Intention to the next level. Learn more here:

In-person Seattle Workshop January 11th @ 11am

Virtual Workshop January 13th 6:30-8pm PST

National Coach Academy Interview

Read the Interview HERE.

Interview by Brandon Baker of Life Coach Path.

Healthy for the Holidays Mocktails When Out and About and at House Parties

Photo by Andrew Wong

Let’s talk about drinking alcohol this time of year. If you drink alcohol, sometimes the holidays can feel like they give us a free pass to drink unlimited quantities and the outcomes don’t really matter because, “Hey it’s the holidays!” Sound familiar?

Saying no to alcohol or not being peer-pressured to consume alcohol at every holiday party, dinner or get together is a conscious choice. And sometimes we might go into a party saying, “I am just going to have one glass of wine tonight,” but in reality that might turn into a few more than we planned. Ooopps. Or we might go out to dinner with a friend or a holiday party and not feel like drinking, but still want to feel festive and fun.

Below are four fun and creative mocktail drinks to sip on that are perfect to enjoy this holiday season. You can still be sipping on something delightful and refreshing and not have FOMO for not having a glass of wine. You will also thank me the next day when you don’t feel hungover, bloated or puffy. 

Mocktails When Out & About:

1. A Jolly Seltzer

Sometimes just having seltzer water when out and saying no to booze is not as satisfying as we want it to be.  Adding a little sweet and sour to the mix might help do the trick. Ask the bartender for a seltzer with a splash of cranberry/pomegranate juice and garnished with a lime.  This drink also looks festive so you will feel more confident walking around with it and won’t get the annoying questions of “Why aren’t you drinking tonight?”

1. Virgin Moscow Mule

Ask for the copper cup and request 1 part ginger beer 2 parts seltzer and lots of lime juice. This way you still get the refreshing crisp taste of ginger, but with half the amount of sugar if you were just to have a ginger beer or ginger ale. 

Mocktails to Create at Home or Bring to Parties:

1. Elderflower & Bubbles

Grab your favorite elderflower cordial and mix it with your favorite bubbly water so the flavor isn’t as strong or sweet. This drink is so refreshing it will keep your senses stimulated for the whole night. (I learned this one from my cousin in London and LOVE it!)

1. Dandelion Chai Tea (herbal tea)

When you go to a friend’s house, who says you need to bring a bottle of wine? Mix it up and bring over some tea if that’s what you are in the mood to drink. Dandelion tea has a lot of detox benefits for your liver, as well as boosts your immune system, which is perfect during flu and cold season. I personally have been really into Traditional Medicinals Dandelion Chai tea with probiotics.

What are your favorite mocktails? Share below in the comments!

Savor Family Time

I just returned from an extremely privileged two week vacation where the primary theme was family. My husband and I traveled to Italy to celebrate my dad’s 75th birthday, visited London to see my aunt, uncle and cousins and, finally, we soaked up nephew time in New York City for Thanksgiving. 

The theme that I reflect on post this journey is how precious time is. I have already learned the preciousness of time when I was diagnosed with cancer almost 10 years ago, but I am now reconnecting to it in a whole new light. Instead of time being scarce and holding my belief that there isn’t enough time in life because it can be too short, I am focusing on the gift of time. No matter how long we live, there are many opportunities for special moments and memories. 

I share this theme because many of us may travel home or visit family during the holiday season and have an opportunity to connect to important people in our lives. This time we get to spend with them can truly be precious. I know I used to take Thanksgiving and holiday celebrations for granted. I assumed they would always be there with the same cast of characters. But that isn’t the case. As everything in life, change is constant. As events and people change, there might be a tendency to get upset as we see our parents age, relatives faced with illness or family members act differently than our memories tell us. I welcome you to practice savoring the moment because even if your time with this person isn’t ideal, it is still a moment and opportunity you have to be with them.

During my family trip, anytime I felt myself want to detach, withdraw or zone-out, I reengaged with the present moment. I’d ditch my phone in the other room and let curiosity be a gateway to be present and build meaningful face-to-face connection time. Asking simple questions about my dad’s childhood or my uncle’s relationship to my grandmother were all stories I would never have known if I wasn’t curious and in the present moment, able to listen and soak them in.

As you celebrate the holidays this year, who are the people you want to truly connect with? What questions or experiences do you want to share with them? Remember that time is precious, so go for it! Take advantage of the memories you get to make this holiday season. Enjoy the ordinary just as much as the extraordinary.

Taking Back Control

Featured article in WebMD Magazine:

This was printed in November, 2019