Tag: serenity

Guided Meditation

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Stress is a common part of modern life. Perhaps it’s one topic or several but when we’re overwhelmed we’re not our best selves. And that’s ok, one great way to ground ourselves and get calm is through a guided meditation. You don’t have to be perfect and you don’t have to do everything on your own. As Ina Garten reminds us, “Store bought is fine.”

We start by not holding ourselves to an impossible standard. Instead let someone else guide you toward the calm or frame of mind you wish to embody. Relinquish control and the self-imposed responsibility to be perfect. Spoiler – none of us are perfect. So on days when things are feeling particularly chaotic or you’re feeling overwhelmed with emotions or demands let go. Give yourself a break and choose a guided meditation to to not only soothe your nerves but also to remind you of the path you have chosen for yourself. 

One of the really lovely things about paying attention to our bodies and our mental state is that we notice when something is awry. Rather than behaving in ways that are not true to ourselves we’re able to stop and refocus. We are able to prevent ourselves from acting out. Whenever I feel as if I am getting carried away with emotion or stress that is my body’s signal, I need to meditate. And, whenever possible, take the easy route and let someone else guide your focus. When we’re already worked up it’s hard to get into a calm frame of mind. It’s ok to look elsewhere for coaching – it’s how we level up our self-care. Guided meditations are an easy way to get out of a negative mindset and escape the pressure to be perfect.

How do you level up your self-care?

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Serenity this Holiday Season

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In the holiday rush and excitement it seems there is always one more thing to do. Another quick stop at the grocery store, one more gift, and one last batch of cookies. We are in the midst of the season and I am finding myself wanting to slow down. There’s this anticipation for the holidays that I don’t think we ever outgrow, this desire to celebrate, gather, and unite. But even in the midst of carols, cheer, and cards – I am finding myself longing for simplicity. I have high hopes for serenity this holiday season.

It seems every moment of this time of year is allocated to more than one thing. Watching White Christmas while wrapping presents, and sipping a fine scotch is a tradition that one of our couple friends enjoy. It’s lovely and it’s all of the things at one time. I like to make cookies, listen to carols, and let the kiddos help. This increases the challenge of any undertaking. But last night was a low key night – pizza and a roaring fire. We all cuddled up and colored in coloring books.

Each of us had our own design and we shared colored pencils. The tree was aglow, there were carols on in the kitchen, we did not plan this. It was a serendipitous moment in time but we were all present and engaged. I’d be lying if I did not admit there was some bickering over who got the red next. But overwhelmingly it was lovely. 

And that magic is what I’m after. My hopes for serenity are answered in the surprise of a quiet family evening at home. The delight of being together and having one another close. It was a seasonal moment because without the cold there would be no fire or decorated tree without Christmas coming – but they were all there, we were all home. We were not rushing toward some accomplishment, a lesson, duty, or obligation. We are all present and celebrating the season in our own small way. It didn’t cost us anything and the moment was lovely, it was sweet, serene, and holy. And I am going to savor that moment for a long time.

It was so good, I completely forgot to take a picture –  but I’m writing about it here so we don’t forget that when looking for a pause and a break from the carousel that is the holiday season, one brunch and party after another it can be such a gift to sit still on the bench and just watch the show together. What a gift that we are not alone, that we have one another, and that we do not need to perform our joy or show off our happiness. We could just enjoy the company of our family, talk and compliment one another’s creativity, and be together in this moment in time. That is a gift for which I am truly grateful.

Do you have hopes for serenity this season? What makes the holidays special for you? Are there any quiet traditions you love or that you’re hoping to start this year? If you’re looking for ideas there’s a list posted here.

Savoring the Good: Five Steps to Staying Present

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Today I want to talk about savoring those moments that are sweetest. Our days and lives are full of beautiful, lush, and lovely moments that we often miss. Our brains are so active and full of energy that they are often rushing to solve a problem rather than enjoy the still and silent moment that is happening right now. We spend so much time looking forward or looking back that we forget to enjoy where we are right now – and now truly is the only time we have. Here are five steps I use to get out of my head and into the present moment – all you need are your five senses and a few minutes. 

Start with a few cleansing breaths – deep ones that fill you up. If you inhale to the count of three and exhale to the count of four that should help. Also, extra points if you exhale a sigh, which vibrates the back of your throat and soothes your limbic system as well.

When you’re ready:

Eyes/ Sight – I look around the space I am in and name five things I see or want to see. I’ll do this exercise as I write so you can follow along and do it yourself with me. I see:

  • blue sky
  • sunlight on the carpet, 
  • trees, 
  • warm yellow walls, and
  • a painting of a tree

Ears/ Sound – List four things you can hear or want to hear.

  • a dog barking
  • an airplane overhead
  • tree leaves rustling, and
  • a bird calling for its mate.

Hands/ Touch – List three things you can feel or want to feel.

  • the gentle keyboard keys under my fingers
  • the slick comfort of my athletic pants, and 
  • soft cushion of the chair I’m sitting on.

Nose/ Smell – List two things you can smell or want to smell.

  • my post-meditation chocolate 
  • a warm fall breeze that smells like change

Mouth/ Taste – List one thing you can taste or want to taste.

  • more chocolate!

And here I am, very much in this room and this time, present and enjoying this moment as it happens. I hope you are too! Feel free to re-arrange the senses and use what works best for you. I hope it helps calm and soothe you. I hope it brings you into the present moment and truly alive in your day.