For my book I decided to write an article on procrastination. I am finding this topic challenging so I have not yet started.  This is why an article is needed!  What makes us procrastinate? 

I think much of what gets in our way is fear. We fear that we will never finish, we fear reality or we fear we never measure up.  We ask ourselves–why begin?  We tell ourselves it is better not to try then to fail—emotionally that feels safer.

When I decided to write my book, I really struggled with the fact that I never considered myself a writer, but when I began and stayed true to myself and my voice the words flowed out.

Procrastination costs us dearly.  We either put off important due dates (taxes is a popular one!) or postpone something we really want to do, leaving us frustrated, resentful and stressed out.

There are a few things that I found helpful and it will work for anything you want to accomplish.

1. Guidance:  Find someone who can help you.  You cannot do everything on our own.
2. Structure: Due dates and a step by step process (there can be some flexibility here) are vital.
3. Positive people:  Surround yourself with those who are supportive.
4. Accountability:  It can be the person giving you guidance or someone else who is structured.
5. Keep it simple:  Easy step by step bite size pieces will work most effectively.
6. Stay in the moment:  When your mind drifts into fear, take a breath and bring yourself back.
7. Praise:  Each step of the way, give yourself praise for beginning.

Life is meant to be enjoyed and when take the baby steps needed to thwart your procrastination, great freedom takes its place.

Let me know in the comments below why you think you procrastinate and if you have had success in moving forward.  Give this list a try and let me know how it went.

I have heard this question asked when facing painful experiences.  My answer is always, why not? This is the harsh reality and I in no way want to seem heartless.  I think that when we realize that it is not personal, even when it feels that way, we can take a bit of space needed when in the midst of a difficult situation.

After settling into what challenges you have been presented with, then you have a choice on how you want to live life.  In my work I meet many people that are living with cancer and other serious challenges.

I see the difference in those who live an attitude of empowerment and those who live as a victim of their circumstances. 

Viktor Frankl spent 3 years in various concentration camps during World War II.  We can learn from his inspiring words:  Everything can be taken from a man or a woman but one thing: the last of human freedoms to choose one's attitude in any given set of circumstances, to choose one's own way. 

No matter what we are living through, there is always choice in the attitude we bring to our day.  Embrace each day as best you can and you will be surprised at how life unfolds.

Let me know in the comments below how you view the challenges in your life?

When you breathe, there is a beginning and crest and then an ending.  It is like that with everything:  Sound, sensation, thought, emotions and fatigue.

Everything has a wave and when you can track it, it will help to diffuse the experience.  Riding the wave is a foundational concept in many arenas, and my focus will be on the concept from Duke University Yoga of Awareness Program.  Let’s use pain as an example. 

We tend to talk about our sensation in absolutes, yet it changes.  Even if the sensation is chronic, it still has movement. 

When you begin to notice the pain and track the different sensations associated with it you will take the emotional charge out of it.

To begin to cultivate noticing the wave, try this:

• Find a place in your body where you are feeling sensation or pain
• First imaging a wave and think about how it begins, crests and then lessens.
• Now, without using words to judge it, simply track it and say what you are experiencing.  For example:  It might be a burning sensation that shifts into a stinging or throbbing.  It might move down your leg and pulse or feel hot or cold. 
• Notice the sensation from the onset, to the crest and the decline.  You might have many of these, but there each has movement when you really pay attention.

This will take practice but the research out of Duke Integrative Medicine, supports that when we are mindful of the entire wave of sensation we take our reaction out of the equation.  Pain and it is exacerbated by our judgments. 

Let me know in the comments below if you were able to work with the wave of sensation.  Was it challenging to name the experiences without any judging description?  Feel free to share your experience.

Balance and bone strength is an issue for many of us.  Some of us can not participate in any high impact exercise, but learning to lean  through your bones for support will help.

Yoga's Mountain Pose has many applications and you can use it as a way to improve balance and bone strength.

Try this:

• Stand with your feet parallel to one another about hip width apart with your spine upright and if possible allow the sides of your feet to be parallel as well.
• Look straight ahead with a soft gaze. 
• Bring your awareness to the connection to your feet on the floor and notice the distribution of your weight.
• Shift your weight into your left foot as if it was making an imprint in the sand.
• Allow your body to let go into that side (your other foot is on the floor).  Stay with this for about 20 seconds.
• Now, come back to center and notice if that leg is more connected to the floor.
• Do the other side and then come back to center.

This is a great practice to help those wanting to improve balance or bone density as well as overall bone health.  It is also a wonderful way to draw your awareness back to the moment when you are feeling stressed.

Do you feel more stable as you stand?  Are you heavier into the floor? Let me know in the comments below what you noticed.

Throughout the spring season I watch the changes in foliage.  The azaleas in Atlanta bloomed early and it was exquisite to see the colors, shades and textures.  A week later the flowers had died off and new flowers are emerging.

The changes of spring remind me of the importance of internal transformation as well.I invite you to look within at where you still need new growth.  Some people do not tolerate difference, many of us accept difference, but how many of value difference?

Our world is full of diversity– different races, shapes, sexuality, social standings, religions and ethnicities but we are challenged to explore and embrace those that are beyond our understanding and comfort zone. 

We read news stories about bullying, shootings and other conflicts and it fear underlies our prejudice.  It seems threatening to many and is worth examining in yourself. 

Any prejudice not only impacts others, but it disturbs the state of your body and mind. 

Can you make a shift in perspective to value the differences?  Let me know in the comments below.

Spring has definitely sprung and this weekend we celebrate the holidays of Passover and Easter. 

The holiday of Passover focuses on release from the bondage of slavery into freedom.  Easter is a time of rebirth and renewal. 

We commonly think of bondage as being under the control or influence of something powerful.  The celebration of Passover marks the freedom of the Israelites from Egyptian bondage.

Today we are in another kind of bondage:  It is self imposed and it stems from our mind.  We are slaves to our own minds.  We get stuck in our way of thinking and perceiving life and see no way out.  There is no rebirth for us to move in new directions. 

We need to be willing to let go of the old thoughts and belief systems so you have room to receive the new.  When we do our mind can be clear and calm.  This year while celebrating the holidays,  think about where in your life you are stuck-that is the first step to freedom.

Let me know in the comments below if you are hanging on to old beliefs.

I am continually amazed at how simple practices can make a difference to our state of mind.  The only problem seems to be our willingness to sit down for a few minutes and practice.

It seems that even when we want to change our attitudes and outlook on life, we still resist the techniques that will help us. I have a client like this and I often wonder what he does not do what he pays me to teach him. It is our nature to like what is familiar to us- there is safety, consistency and comfort even if it is something that is hinders our ability to enjoy life and move forward.

When we are stuck, we need to become honest with ourselves.  Even though we know that life is not how we like it, do we really want to commit to doing what is necessary to change?  If the answer is no, then take the pressure off of yourself and when and if you are ready, then you will begin.  

If you have even the slightest willingness the most effective way to set yourself up for success it to keep it simple.  Years ago I watched a comedy called “What About Bob?” It was about a person who was trying to improve his life, but fear kept getting in his way. The theme of the movie was to take baby steps.  For some reason, that stuck with me as a necessary ingredient for new behavior.

What do you think stops us from doing what we need to improve?  Let me know in the comments below.

I rushed to the airport so I would have ample time before my flight home.  With time to spare I slowly sauntered to my gate.  The flight boarded a little late and here I sit, now an hour and a half behind schedule for takeoff.  New announcement:  Flight delayed another 2 hours so please deplane.   It is official:  I have another opportunity to practice patience and in this complex world, sooner or later we become experts!  

With plenty of time to ponder what I wanted to do while I waited, I was pleased with my ability to go with the flow.  Years back I would have gotten quite frustrated and agitated.  Okay, I was still a bit put off, but for the most part I was able to relax and get some work done.

Stressful situations seem to lurk around every corner and we get to choose how we want to respond.  Time is going by whatever we are doing and even though the plane was not moving, the clock was.  So , in my hurry to be there on time, the results were not up to me. 

My lesson today is:  My need to make sure I had more time than needed caused me some stress and what did I gain?  Another few minutes of waiting and a good blog topic!

Let me know in the comments below how you deal with traveling? Are you able to take things as they go, or does frustration take over?

We have all been in arguments, disagreements and confrontations either with family, friends or work.  There are times when it was clearly the fault of the other as their conduct was inappropriate, causing unnecessary stress and pain.

We review the event, complain about it to others and continue to stew over the fact that we have every right to be angry. There is a need for others to know that we are correct, so we hold onto the wrong done to us.

Each time you complain to others you are creating stress in yourself.  The person you are complaining about just fine!  You are perpetuating the damage done because of the need to prove yourself right and your happiness is being compromised.

As time goes on, it comes down to this simple question:

Would you rather be right or happy? The good news is this:  It's your choice.

Let me know in the comments below if you are able to let go of being right.  If you cannot, what do you think get's in the way?

My husband and I went on a weekend retreat at a Bed and Breakfast in the country.  It was a cozy, beautiful facility with great food, a massage and other activities that I could choose to do if I liked.

A single woman showed up late the first evening, looking quite harried and stressed.  She had gotten a late start and drove through the rain.  As the weekend progressed, she began to unwind and get so relaxed that she did not know how to deal with her state of mind.  She had never taken a full weekend to be pampered while letting go of her responsibilities of being a single mom and full time employee.  It was as if her mind shut down.  Physically she felt relief from a chronic medical condition.

It was a pleasure to watch her smile, taking her time and really enjoy the easy, quite pace. If we don’t take breaks in our week for relaxation, then our well-being is compromised.

In our busy world of autopilot, we need to learn and experience what it really feels like to relax.

What does relaxation feel like to you?  Let me know in the comments below.