What Would Having Tessa Morgan Speak At Your Next Event Do?

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new headshotWhat would having Tessa Morgan speak at your next event do?

Relieve stress for starters!  Check out the “HOME” page above for a quick sample video if you haven’t seen it yet!

 

With the explosion in usage of the internet and social media on computers, cell phones and tablets, attention span and retention are at an all-time low! This program is the perfect tool to have your attendees get the most out of your conference!  Your attendees will leave feeling educated, refreshed and energized!

In her stress relief speech, your attendees will learn the tools and techniques they need to:

  • Fight fatigue, enhance focus and gain centeredness at the office and back home
  • Reduce stress, increase creativity and be more productive
  • Manage emotions when triggered with Emotional Intelligence techniques to improve their reactions

Your team will also learn how to maximize their health naturally and nutritionally to help:

  • Heal their body from any nutritional deficiencies and maintain a healthy weight with natural supplementation for healthy aging and healthy foundations
  • Reduce stress and any stress related disease symptoms, balance blood sugar to minimize afternoon crashes and control cravings
  • Kick start a new path to a healthy lifestyle in order to maximize their energy

Your team will learn how to take care of themselves nutritionally, physically and emotionally in times of stress and busyness at the office or back home, so they can be less stressed and more productive.    

Tessa also offers other personal development topics that can be found in the “mental” section of this site and she can also just come break up long meetings and events with Reset Breaks!

Wanna hear what other groups are saying about having Tessa speak at their event?  CLICK HERE TO FIND OUT!

For more info or to check availability for your next event, please contact info@findyourtriessence.com or call 940-320-9471.

 

What If You Are One Decision Away From Having The Life You Want?

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What if you are just one decision away from a totally different life?

What would be the new decision you would have to make in order for it be the life you want?

What is the life you want to create?  Mine is one of effortlessness.

I want everything that I do to come with ease and effortlessness and leave me coming from a place of peace, love and joy.

I believe the decision I have to make in order to have that happen is to try easier.  To trust that the perfect things are happening in my business to create exactly what I want.  I want to help others and make a huge impact in this world and in order to do that I need to trust that I am doing the right things to continue to make that happen.

I find that when I stress over things and overanalyze situations, I am living opposite of effortlessness.  And ironically, I believe that as teachers, we teach what we need the most.  So, as a stress relief speaker, I do still find that I need things to continue to help lower my stress at times.  When I am in the flow of things and having fun is when I don’t have 1,000 things planned that I’m trying to juggle that seemed forced and just enjoy life and “work” as it all unfolds perfectly.

I have freed my schedule up dramatically over the past few weeks to allow things to flow with ease.  I also find that when I have an intention of how I want my day to go about, my day runs much more effortlessly.  Whether I say it out loud, right it down, or just think it, I always find it helpful to have an intention set for the day before me and it’s amazing to watch the day mirror what it is that I’ve said I want to happen.

I was trained as a yoga instructor at a Baron Baptiste affiliated studio.  For the past few weeks I have been revisiting some of his principles and reading sections of his book, Journey Into Power in my classes.  Baron has many helpful phrases to help attain mental shifts. Questions to ask yourself around finding ways to “try easy” would be:

Where am I holding on?
Am I holding onto tension, or to my ideal of what I am “supposed to” be doing?
Where can I let go more?
Where can I struggle less?
Where can I just surrender?
-from Journey Into Power by Baron Baptiste

These are the questions I’m going to keep up in front of me as I’m consciously shifting out of stress and tension and overanalyzing so I can “TRY EASY” and shift into effortlessness.

Maybe your decision needs to be around taking care of your body, stopping an unhealthy behavior that is damaging your health, getting out of a toxic relationship or just simply learning to love yourself more.

Would you be willing to take a deeper dive into asking yourself these questions over the next few weeks and consider making a new decision?

What if you were just one decision away from a totally different life?

What would be the new decision you would have to make to have it be the life you want?

You just might be surprised at how your life could change.

Also, a quick blog update – my blogs will be more spread out now vs. on a monthly basis necessarily and I will just be posting as I have things I’d like to share.

Hope you can find ways to start making new decisions to bring you the life that you’ve always wanted!

Until next time…

A Few Things To Help You Lower Your Stress

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Happy New Year! I hope your year is off to a great start so far!

For a lot of us the New Year can bring excitement of getting to hit the refresh button and start a new year over, but sometimes that can come with lofty goals that add a little extra stress and concern of not knowing how we can get it all done.

One of the best gifts we can give ourselves is taking care of ourselves in order to not only be the best version of ourselves, but also to be able to have the energy and brainpower in order to get through what needs to be done.

Unfortunately, we have to spend hours at our desk all day long and with that comes exhaustion, stress and distractions. As a “stress relief” speaker, I wanted to share with you all a couple of the things that I teach.

I’m sure you’ve all been hearing for a while now how “sitting is the new smoking” and “we’re dying at our desks” and all of those horrible statistics. If you’ve been lucky enough to miss those horrible headings, I’ll give you the cliffs notes version: We increase our risk of heart disease, breast cancer, high blood pressure, depression and type 2 diabetes by 60-125% depending on the amount of hours we sit each day. And, we lose 20 minutes off of our lives for every hour that we sit.

Plus, after sitting for a while, we get distracted and our productivity greatly declines.

Did you know that on average when we get distracted it takes 23 minutes to get back on task? My buddy and distraction speaker, Curt Steinhorst talks about this in his speeches and it is a pretty scary statistic, but luckily there are things we can do to keep this from happening.

Did you know that when we get triggered (think anxious, upset, angry, super stressed) it can take us up to 18 minutes to be able to calm down to where we can think clearly again? As an accredited trainer in Emotional Intelligence I learned a lot of interesting, yet frightening facts from the Institute for Health and Human Potential. One being that we also can loose up to 75% of our working memory when we are really triggered, which is why we sometimes get to the point to where we can’t even respond to people and shut down or even worse, lash out and say something we regret later.

So, what can we do to manage our emotions and stress during business hours to be at our best and more productive?

One of the best gifts we can give ourselves is to take scheduled breaks. Even just a couple of minutes of getting up and walking around, stretching or taking time to BREATHE can turn things around in an instant to help us be more productive, creative and less stressed.

When we take time just to breathe, it sends signals to our brain that everything is ok.

If you are not quite sure what stretches you could do, I’ve got a library of 100 videos with breathing, stretching and coaching tips to help on my free YouTube Channel – Daily Reset Break.   You can click on the Daily Reset Break logo above to find the YouTube link for the videos.

Another suggestion I always like to make is to do yoga. You can expect to release a lot of that pent up stress that you’ve been holding onto by being able to stretch out the places that store your stress the most.  I know some intimidation can come up for some around doing yoga, but I always encourage my students not to worry about what anyone else is doing, but to just be grateful to have the opportunity to be able to give your mind and body such a great gift!

Just in case you are not familiar with the benefits of yoga, here are some of them:

  • Increases clarity, focus, concentration, productivity and energy
  • Relieves fatigue, stress, insomnia, depression, irritability and anxiety
  • Reduces office drama
  • Fosters creativity
  • Leads to happier employees
  • Promotes a healthier environment
  • Increased energy, strength, flexibility and balance (men, that goes for you too and it could even help your golf or tennis game or any other activities you might do!)
  • Heightened sense of lightness, joy and freedom
  • Aides in the focus on breathing that can also benefit you in everyday life – relieve stress and lower blood pressure
  • Fosters detoxification, pain relief, injury prevention, improved circulation, increased muscle tone and weight loss

And, if you are worried that you are not flexible enough or can’t touch your toes, IT DOESN’T MATTER! The whole point is to do yoga to become more flexible so we can age more gracefully and be more mobile as time goes on so our bodies don’t have to decline over time. And please DON’T say “I can’t do yoga” because I will always disagree with you. I teach my 87-year-old neighbor yoga once a week, so I’m pretty sure you can do it too 🙂

If yoga is not your thing, here are a couple of good breathing exercises to help you get started on a short break during your workday (in addition to the stretches and breathing you can find on the Daily Reset Break channel). If your boss busts you and gets upset, just explain that by taking a short break that in the end they will be the ones to benefit because you can stay focused and be more productive. Otherwise, remember, we might be looking at 23 minutes of distracted time when you get off task. And that could happen multiple times a day!

(These exercises are to be done breathing in and out through your nose.)

RELAXING BREATH: Inhale 4, hold 1, exhale 8, hold 4

ENERGIZING BREATH: Inhale 6, hold 4, exhale 6, hold 1

Happy happy New Year and I hope you find ways to commit to doing more things that relieve stress for yourself so you can be the best version of you!

What Would You Like To Leave Behind In 2015?

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Recently I learned that I need to work on my patience. It’s plain as day to me now, but funny that so many of my yoga students or coaching clients have seen me as one to have a lot of patience. Luckily, in those settings I do, but in everyday life situations, turns out it’s where I need the most work.

I read the book, “They Healing Code” by Alexander Loyd a couple of weeks ago and not only has it been blowing my mind, but I loved the quiz that is included on their website where you can find out the areas where you need to improve in your life to bring yourself anything from better health, to success & relationships.

Patience was my number one thing that I need to work on and I feel like it’s such a blessing to know because I know that the more I work on it to get better at having more patience in every day situations, I will be able to find even that much more joy in my life.

I always find it funny how when you start to work on something, that pretty much immediately it becomes the thing that shows up in your life the most. So, it’s no surprise to me that I had more technology issues the past few weeks than I can ever remember having in my lifetime. I had multiple opportunities to practice patience when my email accounts stopped working, my phone email got messed up, my stereo system for my yoga classes wouldn’t work (all three completely unrelated or connected) and I had to spend 4 hours on the phone with Apple to only find out that we need to swipe my computer and start all over.

This wasn’t one of those 4 hours calls where you could put the phone down and check in to see what progress has been made or multi-task, but one where they took over my screen and had a red arrow pointing to each thing I had to click, so I was doing something with them the entire 4 hours. I will get another chance to be patient when I get back on the line with them to back up my computer tonight and again when I leave my computer tomorrow in their hands for a week to fix these issues.

Christmas time and shopping of course gives plenty of opportunities for patience as well and helping my sweet grandmother yesterday from the nursing home into the car to take her to see my family when she can hardly get around on her own and at a very slow pace was another bonus opportunity.

So, the question is…do you know what you need to let go of this year and leave behind or commit to improve on in 2016?

I have no problem doing the work I need to around patience, as I know that it will bring me even more joy and peace in my life.

The interesting thing that “The Healing Code” provides is a way to work through to have more patience or whatever you are needing. What I was reminded of on my own though is that underneath impatience or whatever negative thing that keeps you from love, patience, kindness, etc. can be something like sadness or anger.

This week I found myself being very impatience with a friend and after digging deeper I realized that it was because I actually felt taken advantage of in that particular situation. Then, I dug deeper to find what other situations I have felt taken advantage of before and was actually able to get to a little bit of anger underneath it all.

A wise woman and mentor of mine happened to catch me at that time and we both decided I needed to get some of that anger out that I usually hold in and have typically been afraid to let out. I mean, who wants to be that “angry” person, right?  I typically find a way to get back in a better mood or just let it continue as being annoyed or irritated vs. letting any of it out and then just go back to being happy while continuing to stuff the anger.

So, we decided I could choose to put on some boxing gloves and get some of that anger out and I ended up going to town on my guest bedroom bed. I actually had a blast recalling up times I felt taken advantage of and got out some anger, but then it wasn’t surprising to me that underneath all of that was sadness. I then found myself crying at the same time I was getting my frustration out and after about 20 minutes or so of this whole experience, I felt drained and exhausted, but it also felt really amazing.

I then did a “Healing Code” from the book and felt such a release and very calm & peaceful.

While I am not condoning anger, there was definitely something very healing about being able to get angry in a safe environment where I wasn’t taking it out on anyone else, but got to release some of the anger that had been built up inside me for so many years.

Sometimes we need to do some deeper diving into an emotion or feeling we are having like frustration, irritability, or even anger to see what is buried underneath in order to let it go so that we can be less of those things moving foreword and be at our best for ourselves and those around us that we care about the most.

Maybe you know what you’d like more of in your life (Me = Patience) or maybe a quiz like the one that comes with “The Healing Code” book could be helpful, but either way, once you figure it out, I encourage you to pay attention to yourself in those situations that come up where you see you are struggling with that thing and dive a bit deeper to see what you have buried and see if you can find a way to release it.

My challenge to you this holiday season is to see what it is you’d like to leave behind in 2015 (Me = Impatience) and what you would like to move forward in 2016 with more of (Me = Patience) and do whatever it takes to challenge yourself to be more of that and then once it has been achieved you can move on to the next thing you’d like more of…before you know it, you’ll be living a life of pure BLISS.

Cheers to an amazing 2016!

So much love to you and yours!

Top 5 Things To Get You Through Thanksgiving Without Feeling Stuffed And Miserable

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Thanksgiving is creeping up upon us and we all know what that means.  It’s a time to stuff ourselves until we are absolutely miserable to where all we can do is barely make it to the couch to nap or go into a food coma and be anything but present or fun to those around us.

Here are my top 5 tips to help you get through Thanksgiving without feeling stuffed and miserable.  And for some, let me just add in that being with family, sadly, can be miserable and it can be an opportunity for us to get triggered or upset with or without any good reason.  So, with that in mind…

1)  GRATITUDE, GRATITUDE and more GRATITUDE.  Did you know that your brain cannot process fear and gratitude at the same time?  Which means, when we are triggered – in other words –  upset, annoyed, irritated or angry (possibly with family members), the best thing for us to do is to go to a place of gratitude.  Even though we don’t necessarily feel fear in all of those circumstances, it is hidden somewhere underneath, so practicing gratitude as much as possible during Thanksgiving is not only great for keeping your cool, but also certainly fits right in with the theme of the holiday 😉

2)  More protein & veggies and less carbs – Do you ever stop and look at how much protein you are really taking in each day?  It would be great if you were getting 60-80 grams a day.  I’ve heard in Asian cultures, they get closer to 100 grams a day and don’t even have a word for hot flashes!  Two eggs in the morning is only 12 grams if that tells you anything, so try to look for other great sources to bring in more protein throughout your day, especially in the morning.  This will help stabilize your blood sugar for the day so you get less crashes.  There are some great non-meat sources of protein as well if you are vegetarian or would like to bring in more protein, along with your meat.  Orzo and quinoa are some great sources of protein that I’ve been loving lately.  Both are great as sides or in a salad.

3)  Know when enough is enough when it comes to eating.  A great way of doing this is to slow things down.  When we are shoving things into our mouth so quickly, a lot of times we can keep going longer than if we take it slow and enjoy what we are eating.  It’s another great opportunity to go back to #1 and appreciate and have gratitude for the wonderful food you are eating, that you have food on the table and possibly friends or family to eat it with and company to enjoy.

4)  Go on a walk right after you eat your biggest meal.  It’s the last thing you will want to do, trust me.  But, it’s also the best think you could do for yourself.  If you could make it a goal to walk after EVERY meal, even better!  This is actually the best thing diabetics could do as well because it helps stabilize your blood sugar so you don’t get the crashes and ups and downs from your food turning into sugar.  Give yourself this gift after that big meal that may be in your future this week!

5)  Practice turning your focus to others and try to have fun, even if it’s hard in some cases.  If things with the family get tense, try to lighten the mood a little.  If anything, even if you are the only one, try to bring some fun to the conversation or something as simple as smiling and telling those around you that you love them or simply showing them my listening to their stories or hugging them and just spending time with them.  When we take our attention off ourself for a while, it’s amazing how people can see how present you are being with them and that alone can usually lighten the mood quiet a bit.

I wish you all a safe and Happy Thanksgiving!!!

May you remember all that you have to be grateful for in your life…

Not So Halloweeny FEAR & Moving To Monthly Blog Posts

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Fear

I hope you all had a safe and Happy Halloween!  Today, I thought it would be appropriate to talk about FEAR considering the holiday that we celebrated this weekend.

This is a photo I took months ago at a Blue October show in Dallas.  The lead singer, Justin, is an inspiration of someone who has overcome a lot of fear in his life, not to mention, an incredibly talented performer.

From a list ranging of things from drugs, alcohol and suicidal thoughts, I’ve heard him say how he had times where he’d play a show and not only not be able to be present with the audience, but that he’d meet people and not remember them.  Sadly, I can relate.  I hated myself for so long and didn’t even realize it, so I’d continue to do things to hate myself to stay in that familiar place.

It took me many years of working with multiple coaches to work through all of my mess to where I could love myself and want the best life I could have.  Now, my greatest passion is helping others be able to do the same.  I love helping people see the ways that they are sabotaging their greatness so that they can live their life to their fullest potential.

A few months ago, I was being interviewed for a friends book where she was interviewing female entrepreneurs and since she is a performer herself, she asked me the question “if you could have a theme song for your business, what would it be” where I replied, “Fear, by Blue October” which I know was a very odd response.

I then explained how I used to let FEAR run my life and that I would sabotage myself all the time and that this song was so inspiring to me to see the transition that Justin has made in his life and it is a reminder for me to keep pushing and believing that anything is possible, including the joy that I have been able to find over the past few years after being so miserable for so long.

I saw Blue October in Richardson, Texas at a show a few months after this one above where Justin was so connected to the audience that he even came out and jumped around and sang with us.  Now, I’ve been privileged enough over the past 12 years to book and work with multiple celebrities to speak at events and even gotten to meet a few of my biggest idols, so I’ve noticed over the years that sadly nothing seems to phase me anymore…so, it was a joy to be giddy with my husband and our friend as we were walking away from the show saying “I touched him” like we were in high school, lol.  What a joy to see someone transform so much into such a powerful influencer with a very strong and inspiring message to share with others.  It is always an honor to see him perform and makes my heart sing with joy.

If you’ve never seen Blue October’s video for the song FEAR, CLICK HERE and for an extra bonus, here is the ACOUSTIC VERSION.

Here is a PREVIOUS FEAR POST that I wrote about where I shared in more detail all of the things I used to be scared of and how I managed to go towards them and not let the FEAR win.  Since that post, I got married (9 months ago) and have spoken to groups of hundreds of people and both of these things that I would have thought to be so scary in the past have brought me so much joy.

I also had an experience where I spoke in front of some of the top speaker agents in the world and had more fear penetrating through my body than I knew possible and wanted so bad just to run off the stage and quit, but I worked through my shaking, terrified trembling body and voice and did it anyway.  I managed to loosen up a bit before it was all over, but it prepared me to now speak in front of hundreds of people and be okay with it.  If we can manage to continue to put ourselves in situations that scare the crap out of us, it gets easier and easier and we can live out our greatness and do what we were born to do, as a result.

What causes you fear that you know you really want to do?
What steps can you take today, this week, this month to go towards that thing so you can stop sabotaging your greatness?

Are you willing to commit to taking a scary step so you can find true joy and be the person you are here to be?

TRIESSENCE has moved to a monthly blog post versus bi-weekly, so my apologies in waiting so long to get one out.

In the meantime, I hope you find a way to figure out something that scares you, but you know you want to do and DO IT ANYWAY.

How Much Do You Believe In Yourself?

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“Your chances of success in any undertaking can always be measured by your belief in yourself.” – Robert Collier

I love this quote and it makes me wonder why some of us believe in ourselves and some of us don’t.

At what point do we lose our confidence and think we aren’t capable of certain things?

Is it when we hear growing up that we are not good at x but good at something else?

Is it when we get our heart broken for the first time that we lose confidence in ourselves?

Is it when we try something and fail, even on the first go round?

At what point do we begin to stop loving ourselves enough to believe in ourselves?

I have done many things throughout the course of my life that I wasn’t very proud of and punished myself for them over many years.  I also had some self hatred for myself and self sabotage going on until I had enough and decided to get some help and let coaches show me how much I had stopped loving myself.

Would you be willing to ask yourself these questions?

Where do you judge yourself?

Are your thoughts to yourself loving or critical?

When I am working with my life coaching clients, I’m amazed at how much we judge ourselves and the amount of self doubt we can have.

Do you believe you are capable of doing anything you want to do?  If not, why not?  And I don’t necessarily mean something like going to the Olympics if you haven’t been training to be an athlete for years, but even some of the simple things you’d like to do, but don’t believe that you can.  Things like starting a new career or your own business, finishing school, writing a book, having a healthy relationship, having a child, etc.

Would you be willing to start being a little more kinder to yourself?  You know, we are what we think we are and we attract what we are thinking about, so the more we think negatively about ourselves, the more we will continue to feel that way and keep acting as we tell ourselves we are.

What if you took the next week and only thought positive things about yourself?  You could make a list of positive characteristics that you have and read them to yourself a couple of times a day and be grateful that you are those wonderful things.

Then, when you feel the negative self talk creeping up, go back to the list.  If you practice looking at them enough, you will remember some of them when you begin to get caught up in those moments and begin to say them to yourself until it becomes natural to feel that way about yourself and regain your confidence in who you are.  We all have unique gifts, talents and characteristics that we can appreciate.  And you’d be amazed at how much others will begin to see them too (if they are not already) when we start to appreciate them and are living them ourselves.

The best thing you can do in those moments of self doubt and negative talk is to switch to focusing on the positive and be grateful that you have those beautiful characteristics.  You might be surprised at how far being grateful for what you do have can get you and you might even start to find yourself making goals and steps towards some of the things you’d like to accomplish.

I challenge you to start listening to what you tell yourself and ask yourself if that is really true and perhaps start working towards proving yourself wrong.  And if you really want to get crazy, add in some words that you know you have faith you can be and want to be like, “I am confident” or “I am successful” and sit back and watch what happens 😉

Thank You, Thumbtack!

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Bestof2015ImageThank you, Thumbtack for the #1 Marriage Counselor in Dallas award on your “Best of 2015 – Marriage Counselors in Dallas” list!

If you have never heard of Thumbtack, I highly encourage you to check it out.  You can search for any services in your city and find the perfect match for you by learning more information about the person or company and being able to read reviews.

It is no cost to the person seeking the service since the professional pays to use the service.  You can find anything from a pet sitter to a life coach to a painter.  All you have to do is submit your request for what you are looking for and you will receive 5 quotes from professionals in your area.

I have been working with some wonderful clients as a result of Thumbtack and I highly recommend it!

Thank you, Thumbtack, I am a big fan!

Why I Loved Being Technology Free For A Week

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I just returned from a vacation where I was technology free for 8 days and it was truly amazing.

I had only done this once before since the time I started carrying a cell phone.  However, I had never actually left it at home where I didn’t even look at my phone to see if there were any emergencies.  Traveling out of the country, this created a bit of anxiety, but I got over it very quickly.

Locking my phone up in my glove box at the airport gave me a little bit of anxiety.  I was wondering what I may miss and concerned about any messages coming through.  It was my 40th birthday and I was also worried about coming across as rude when I received birthday wishes and didn’t respond.

It was important of course to set it up to where I had things covered as much as possible. My family and in-laws knew the hotel information to call in case of a family emergency and  I had someone covering my business for me that was on my out of office on email voice mails for people to know who to contact in my absence.

As soon as I arrived at the beautiful resort in Punta Cana, Dominican Republic, I forgot all about it.  Literally, any anxiety about it disappeared and I immediately started relaxing and enjoying myself.  If you are used to working a lot or being attached to your phone, this may have to be a conscious decision that you have to make for yourself, but it came pretty easy for me.

What I learned from being technology free for 8 days:

  1. I didn’t miss my phone.  At all.
  2. There were no emergencies.
  3. Life went on just fine back home without me.
  4. People are so addicted to their phones that I even spotted one guy in the pool with a waterproof cover wrapped around his neck so he could have it on him while he was floating in the water.
  5. I found #4 to be very sad.
  6. I am so much more present with my husband and the people around me without the distraction of technology.
  7. I want to make this a yearly tradition to take time to go without technology.  I think it’s healthy to see how dependent we are on it and to take a break.
  8. I’d like to use my phone less.
  9. Through discussing it with a friend upon my return, I was reminded that productivity in the workplace is astonishingly low due to being able to use cell phones during working hours.
  10. I survived.  And, you would too.  I highly recommend it!

If a whole week scares you, perhaps try starting with small bits of time.  Would you be willing to give yourself a little break from your phone this weekend?

I believe anything we can do to be more present for ourselves and to others is the greatest PRESENT we can possibly give ourselves and each other.

Cheers to less phones and more real face to face connection!

P.S. If you did the 2 week meditation challenge I posted on my last blog, I would love to hear how it went for you.  Feel free to shoot me an email at tessa@findyourtriessence.com.

Meditation Is The #1 Thing To Reduce Anxiety: A Simple 2 Week Challenge

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Meditation is the #1 thing to reduce anxiety.  So, do you ever take time to meditate and spend some time in silence?  It’s OK if you don’t, but perhaps you’d consider doing this simple 2 week meditation challenge?

When I’m working with my coaching clients and if we get to the point where we discuss meditation being a good thing for them to add into their life (this is usually with every client!), I notice a common theme.  I find that even when I walk through and send instructions over on how to do the meditation, people have anxiety come up around sitting alone with their thoughts and just breathing or think they won’t be able to sit still long enough.

I’ve had people come back and say they did audio meditations instead and other techniques and then I end up having the conversation of how important it is just to try and do a basic meditation.  I’m not knocking audios as I do them too sometimes, but the point is to also get used to being alone in silence and try meditating that way as well.

First off, if you have fear or concerns around anything around meditation and religion, I just want to clarify that you are not worshipping Buddha or anything just by meditating and paying attention to your breath.  You are just taking time to focus on your breath so that over time you can have more moments of silence to slow down all of the chatter in our minds.

While the end goal could be to have complete & total silence and nothingness, it’s an honor when we have that happen for a moment in meditation.  For the most part, we just have small spurts of time with no thought and we have to remind ourselves to go back to our breath and it starts to retrain us when we are in the real world to have less of the constant stress and chatter in our minds.

Meditation also helps lower blood pressure, relieves depression & fear, improves your mood and emotional intelligence, increases mental focus, improves energy, helps lessen and prevent asthma, fibromyalgia, arthritis and so many other benefits too long to list, but you get the idea.

If you’d like to give it a try, here’s my suggestion for a two week challenge for yourself.

For meditation: Find a comfortable seated position trying to sit with your knees below your hips possibly using a pillow or blanket underneath your seat.  Sit up nice and tall and palms facing up can be for receiving, palms down for grounding or do whatever is comfortable for you if neither of those call to you.  Close your eyes and just focus on your breath.  Your only job is to breathe deep breaths in through your nose and out through your nose.  Try to extend the inhales and exhales as time goes on.  As thoughts come in just let them pass through without judging them and go back to your breath.  That’s all you have to do.  I typically set an alarm on my phone and mine still works even with my phone on silent, but the volume up.  I use the “harp” on my iPhone as the noise to make when it ends to come out of it a little more peacefully.  Play around with doing it in the morning and then some in the evening and see what you like better.  There are a few 2ce a day goals below where you can do it both times and see if you notice a difference doing it twice that day also.  Even if you have to go back and “start over” by going back to your breath 100 times in a minute because you catch your brain going, that’s ok, just start over as many times as it takes & go back to your breath.

Week 1 –

Day 1: 1 min 2ce this day
Day 2: 2 min
Day 3: 3 mins 2ce this day
Day 4: 4 mins
Day 5: 5 mins
Day 6: 5 mins
Day 7: off

Week 2 –

Day 1:  6 mins
Day 2: 7 mins
Day 3:  8 mins twice this day
Day 4: 9 min
Day 5: 10 min
Day 6: 10 min
Day 7: off

Then, after those few weeks, I would decide on a time frame that you like best and stick with that for at least 3 more weeks until it can become a habit.  This is one of the best things we could all do for ourselves and our well being.  You may be surprised that it could turn out to where you start to look forward to that time of your day, kind of like taking a mini vacation!

Speaking of vacation, I’m headed out for one next week, so this will be my last blog until August 14th.  Going to celebrate my belated honeymoon and big 40th bday at the beach getting my surf on.

In the meantime, I hope you consider taking the two week meditation challenge!

Take good care of you.