Nurture your mind and soul

 

February 20, 2024 Regenerate Your World  Build the future you want to live in. I know these times aren't the easiest for all of us, but I am an optimist - I see the glass as refillable instead of half-full or half-empty. To brighten up your days, I publish the Regenerate Your World newsletter coming to your inbox on a bi-weekly basis. Let's Get Empowered!

Nurture Your Mind and Soul Dear Empower Possible Reader,, As we journey through the hustle and bustle of life, it's easy to feel like we're constantly caught in a whirlwind, spinning faster than ever before. That is why I am revisiting the topic of mindfulness.  During these chaotic times, have you ever felt the need to hit the pause button and simply breathe? February is my birthday month and as I celebrate my birthday, I am also celebrating another milestone, this is the 50th Regenerate Your World newsletter! Thank you for your continued readership. I am honored to be able to be a part of your inbox  In this celebration, I invite you to join me in a moment of reflection, mindfulness, and gratitude. What is mindfulness? Mindfulness, according to Thich Nhat Hanh, is the art of being fully present in the current moment. It's a practice that offers us the profound gift of authenticity and joy in our lives. Mindfulness is different than meditation although we can utilize meditation to be mindful. While mindfulness might seem daunting at first, with patience and perseverance, its rewards become evident. My first introduction to mindfulness was through meditation. I remember the first time I tried meditation. I took a class in college called Suffering and Christian Healing. I felt the meditation practice didn’t go very well and I stayed away from meditation for several years have this experience. During my class in college, we would go to a small chapel on campus, lay on a woven mat, and listen to a guided meditation our Professor would read to us. Most of the time, as I lay on my mat I was trying not to fall asleep and did not understand the process of meditation.  After 50 minutes I got up off my mat feeling like I had just wasted my time doing nothing, I had so many other things I could be doing. It seemed like a waste.  I didn’t know, that “doing nothing” and “just being” is the point. I am glad I had this experience because I know now how important it is to be patient and when teaching others there are many points to share that will help explain the process of meditation.  Jumping right into a guided meditation without direction isn’t very helpful.  When I teach others about meditation I often share this experience because I always felt meditation is just natural and I should be able to meditate easily. Meditation is far from easy for me however I can adjust a few things in my meditation practice that make it easier. For example,  it is important to know meditation involves the breath, non-judgment, and releasing attachment to any particular outcome. Remembering to breathe and letting go of judgment helps me to stay in the present moment. While I still struggle with meditating for long periods I continue the practice because I have seen the benefits in my life when I incorporate it in my day-to-day life. Meditation has helped me become less reactive to situations. I pause before I respond instead of jumping to conclusions and making assumptions. I also try to meditate in the same space and I make it easier by determining what time and location I need to be in. For example, I know I need to practice meditation in the morning so I am not as distracted and not too tired. I need to be in a quiet space and it helps if there is a blanket available to keep me warm. I also always need to remind myself to breathe and relax my jaw and lower my shoulders. Once I get set up it is much easier for me to meditate for a few minutes.  Have you ever tried to meditate?  If so, what works for you?  How do take a moment to pause and “just be”? What types of meditation have you tried? For some, meditation or a mindfulness practice might involve finding a quiet space in the morning, while for others, it could mean incorporating loving-kindness meditation into moments of challenge or disappointment. The beauty lies in discovering what resonates with you and allowing yourself the grace to explore. In celebration of this milestone, I encourage you to incorporate a few acts of self-love and care into your day today. Whether it's a few moments of meditation, a walk in the woods, or simply savoring your favorite beverage, let's prioritize nurturing our well-being today and every day. There are many forms of meditation.  One that has been particularly helpful for me during difficult times with others and when I am feeling disappointed is a loving-kindness meditation. Want to get started right now? Practice a loving-kindness meditation my gift to you for your readership! To access your free loving-kindness meditation video, simply visit www.empowerpossible.com/p/loving-kindness-meditation-free-video. Together, let's embark on this journey of self-discovery, mindfulness, and gratitude. Here's to another 50 newsletters filled with inspiration, growth, and moments of serenity. With warmth and gratitude, Julie Was this newsletter forwarded to you? Click here to get your own subscription. Mindful by Mary Oliver Every day I see or hear something that more or less kills me with delight, that leaves me  like a needle in the haystack of light. It was what I was born for  -to look, to listen,  to lose myself inside this soft world  -to instruct myself over and over in joy, and acclamation. Nor am I talking about the exceptional, the fearful, the dreadful, the very extravagant  -but of the ordinary, the common,  the very drab, the daily presentations. Oh, good scholar, I say to myself, how can you help but grow wise with such teachings  as these -the untrimmable light of the world,  the ocean's shine, the prayers that are  made out of grass?

In the Media Where can you find EMPOWER Possible? Besides posting on my own social media I also collaborate with other entrepreneurs.  In this episode, on the podcast Not Just A Daydream with Kristi Winfree we covered a lot of topics including: * Recognizing and honoring the multidimensional aspects of your identity outside your job. * Seeing the impact of living in alignment with your core values. * Harnessing your personal power to shape the path to your future. To listen click here. Interested in catching up on our previous podcast episodes? We invite you to explore our library of past recordings, where we delve into a diverse range of topics related to happiness and well-being. https://empowerpossible.com/podcasts/  UPCOMING EVENTS February 29, 2024, Care for the Caregiver, Leading Age Minnesota Institute and Expo I'm excited to share my passion for well-being at #Institute2024. Join me for a deep dive into Care for the Caregiver, and let's spark meaningful discussions together. Register now and join me there! https://www.leadingagemn.org/education-events/institute/ Spring 2024 Mountain 10 Workshop The Journey to Positive Change workshop will focus on accessing your inner wisdom to bring about the changes you deeply desire in your life. We will use the Mountain 10 process, a proven, new technology for deep reflection on human change. It is based on the conviction that every person has the most important answers about direction, purpose, and calling within them. This directed reflection process leads you through four terrains of exploration, stopping at waypoints on the journey to consider key questions about awareness, letting go, vision, and realization. The terrains of your journey will take you into deeper observation of your feelings, thoughts, and images. You will explore what you need to let go of as you truly seek what you really want. We will open a space for a new vision and consider the practical steps to actualize that vision. We will deepen our insights in small circles of trust.  Journaling and guided reflection will be used throughout the journey. This workshop will be limited to 10 people.  Please email info@empowerpossible.com to register.

Connect with me on social media! Copyright © EMPOWER Possible  Duluth, United States EMPOWER Possible is dedicated to empowering individuals, organizations, and communities to organize and act together to regenerate our world through Self, Social, and Systems transformation.  info@empowerpossible.com \ Website \ Mission

Start Feeling Better Now

 

September 30, 2023 Regenerate Your World  Build the future you want to live in. I know these times aren't the easiest for all of us, but I am an optimist - I see the glass as refillable instead of half-full or half-empty. To brighten up your days, I publish the Regenerate Your World newsletter coming to your inbox on a bi-weekly basis. Let's Get Empowered!

R.A.I.N. Dear Empowered Reader, A few weeks ago I was preparing for a presentation and that familiar wave of anxiety started to creep in. Those nagging voices – "Is this enough," the "should'ves," and "would'ves" were hard to tune out. Time was ticking, and doubt was playing its part too, drowning out my inner strength. Just when I thought there was nothing I could do, something interesting happened. Raindrops started pattering against my window.  The soothing sound of rain invited me to pause and listen to a quieter inner voice saying, "Slow down, take it easy, be present." And then, I remembered a different kind of "RAIN" – a practice crafted by mindfulness teacher Michele McDonald over two decades ago. It's designed to help us face life's challenges and emotions in a more constructive way. McDonald coined the acronym R.A.I.N., which stands for "Recognition" of what's happening, "Acceptance" of the experience, "Interest" in understanding it, and "Non-Identification" to detach from it. Tara Brach, another mindfulness expert, has added her touch by changing the "N" to include "Nurture," emphasizing compassion in the process. Here's a detailed breakdown of the mindful R.A.I.N. practice I used that rainy day. It helped me tackle my tough thoughts and emotions and showed me a more authentic and resourceful way to deal with them.  Note that you can use this R.A.I.N. practice during formal meditation or whenever you're faced with intense emotions or overwhelming thoughts. R.A.I.N.: A Mindfulness Practice for Navigating Life’s Challenges Whether you're practicing R.A.I.N. formally or informally, start by easing into your body. Feel your feet on the ground, connect with the earth, and let go of tension. Take a few deep breaths and tune into your body's natural rhythm. R – Recognize:  Acknowledge what's happening without judgment. Shine a light on your suffering instead of pushing it away or reacting impulsively. Simply note what's on your mind. Example: "I'm feeling anxious right now." A – Accept or Allow:  Let the emotion and experience be as they are. Allowing isn't passivity but a brave willingness to embrace what's there. Pause amid strong emotions and create room for care. Example: "It's okay to feel this way." I – Investigate:  Explore how the emotion manifests in your body, mind, and heart. Without overthinking, observe how emotions change and flow. Emotions often carry wisdom. Example: "Where do I feel this anxiety in my body?" N – Nurture and Non-Identification:  Start the process of letting go. By holding emotions in mindful awareness, you realize you aren't defined by them. Humility helps us acknowledge our vulnerability and resilience. Example: Offer yourself kindness, like comforting words or placing a hand on your heart. Then, extend that compassion to others. After R.A.I.N., take a moment to appreciate your presence and rest in the space of awareness. You can journal your experience or share it with a trusted friend. When dealing with challenging emotions, remember, you're not alone. Seek support from friends, family, or professionals. We all need each other for guidance and growth. So, next time life's challenges pour down like rain, try a little R.A.I.N. You might find it helps you weather the storm a bit more gracefully. How can you apply the R.A.I.N. mindfulness practice in your own life? Reflect on specific situations where recognizing, accepting, investigating, nurturing, and non-identifying your emotions could make a positive difference in how you respond to challenges. What are some common triggers for your challenging emotions, and how might you use the R.A.I.N. practice to navigate them effectively? Take a moment to identify recurring situations or thoughts that often lead to strong emotions. Consider how practicing R.A.I.N. could help you handle these triggers in a more mindful way. Have you reached out for support during challenging times, or do you tend to handle things on your own? Reflect on your own support network and how comfortable you are seeking help when facing difficult emotions or situations. Are there steps you can take to lean on others for support and guidance? Additional resources: In honor of World Mental Health Day (October 10) I would like to revisit a conversation I had on the You Need a Counselor Podcast. To listen to the episode click HERE. Take care, dear reader, Julie Was this newsletter forwarded to you? Click here to get your own subscription. To Persist Author Unknown one teaspoon at a time, the rain turns mountains into valleys

In the Media Where can you find EMPOWER Possible? Besides posting on my own social media I also collaborate with other entrepreneurs.  I was recently on, Not Just A Daydream with Kristi WinfreeIn this episode we covered a lot of topics including: * Recognizing and honoring the multidimensional aspects of your identity outside your job. * Seeing the impact of living in alignment with your core values. * Harnessing your personal power to shape the path to your future. To listen click here. Interested in catching up on our previous podcast episodes? We invite you to explore our library of past recordings, where we delve into a diverse range of topics related to happiness and well-being. https://empowerpossible.com/podcasts/

Upcoming Events    1) October: Better Together Series. Integrative Health and Well-being for Practitioners Series hosted in partnership with the University of Minnesota. 2) October 10, 6-7 pm CST, Turn the Tide: How to Thrive as a Business Owner,  Discover how to establish work-life harmony, set boundaries, and implement self-care practices that enhance your overall health and fulfillment. Get ready to turn the tide in your entrepreneurial journey. Learn and practice the tools you need to maximize your potential, thrive amidst challenges, and create a sustainable, successful business that aligns with your values and aspirations. Free Webinar To register go to https://www.successfulbusiness.org/event/501430034/turn-the-tide-how-to-thrive-as-a-business-owner  3) October Coffee Chat: Freedom From the Clock   4) Winter 2024 New Course, Career Crossroads Launch Stay Tuned for Details!

Do you feel the love?

 

February 13, 2023 Regenerate Your World  Build the future you want to live in. I know these times aren't the easiest for all of us, but I am an optimist - I see the glass as half-full, instead of half-empty. To brighten up your days, I publish the Regenerate Your World newsletter coming to your inbox on a bi-weekly basis. Let's Get Empowered! Do you feel the love? Hello, Regenerate Your World Readers! Life moves fast and seems to move faster by the day. Sometimes it can feel like we are spinning out of control with no end in sight. As the pace of life speeds up you may feel drawn to activities that can slow life down. One of these activities is meditation. Thich Nhat Hanh a Vietnamese Buddhist monk defines mindfulness as being fully conscious in the current moment. Thich Nhat Hanh believed mindfulness was the secret not just to happiness but to being authentically alive and who doesn't want that?!  Traditional meditation has many benefits, with practice you will begin to see the benefits of meditation including the management of anger, and social anxiety, improved concentration, and memory recall. Meditation is not always easy, be patient with yourself and you will soon see the benefits.  I remember the first time I tried meditation. I took a class in college called Suffering and Christian Healing. My meditation experience didn’t go very well and I stayed away from meditation for several years after this experience. Every Friday for 16 weeks we would go to a small cold chapel on campus, lay on an itchy woven mat, and listen to a guided meditation our Professor would read to us. (I really liked my Professor just not this part of the class).  Most Fridays, as I lay on my mat I was trying to keep warm and not fall asleep. I did not understand the process of meditation. After 50 minutes I got up off my mat feeling like I had just wasted my time doing nothing.  I didn’t know, “doing nothing” and “just being” is the point. I am glad I had this experience because I know now how important it is to be patient with myself when practicing meditation and when teaching others about meditation there are many points to share that will help explain the process of meditation. Jumping right into a meditation practice without direction isn’t very helpful. When I teach others about meditation I often share this experience because I always felt meditation is just natural and I should be able to meditate easily. Meditation is far from easy for me however I can adjust a few things in my meditation practice that make it easier.  For example, it is important to know  meditation involves the breath,  non-judgment, and  releasing attachment to any particular outcome.  Remembering to breathe and letting go of judgment helps me to stay in the present moment. While I still struggle with meditating for long periods of time and I continue the practice because I have seen the benefits in my life when I incorporate it into my day-to-day life. Meditation has helped me become less reactive to situations. I take pause before I respond instead of jumping to conclusions and making assumptions. A few additional points that have helped me are,  I try meditating in the same space and I make it easier by setting up the space ahead of time.  I like to practice meditation in the morning so I am not as distracted and not too tired. I try to be in a quiet space and it helps if there is a blanket available to keep me warm. I also remind myself to breathe and relax my jaw and lower my shoulders. Once I prepare mentally and physically it is much easier for me to meditate for a few minutes.  Have you ever tried to meditate? If so, what works for you? How have you incorporated meditation into your life? What types of meditation have you tried? There are many forms of meditation. One that has been particularly helpful for me during difficult times with others and when I am feeling disappointed is loving-kindness meditation.  During loving-kindness meditation, you focus on moving loving energy toward yourself and others.  Take a few minutes of your day to practice loving-kindness through meditation. To sign up for a free loving kindness video go to www.empowerpossible.com/p/loving-kindness-meditation-free-video How can you take a few minutes today and every day to show yourself some love?  In honor of Valentine’s day let’s do something to care for ourselves. Maybe it is meditation, maybe it is going outside for a walk, or it could be sipping your favorite tea or coffee whatever it is make time for it today and tomorrow too! “The object of your practice should first of all be yourself. Your love for the other, your ability to love another person, depends on your ability to love yourself.” ― Hanh Nhat Thich, True Love: A Practice for Awakening the Heart Was this newsletter forwarded to you? Click here to get your own subscription. Poem about Love By Kailey Brennan August 22, 2019 Loving yourself is tough. Waking up every day with a proud sense of who you are can feel exhausting, or even impossible. But we all know, deep down, we can be the best versions of ourselves when we love ourselves fiercely and freely. Sometimes it takes mantras and prayers and sticky notes on the wall and chats in the mirror to make self-love stick. Poetry can help too.  Here is a poem about love. accept yourself as a work in progress the continue  to build yourself into the person you’re dreaming to be; the person you have all the potential to be.  accept your flaws, accept your truths. accept your past.  and make light of them. no one can tear you down if  you make peace with who you are and where you’ve  been.  if you are going to focus on the negative at all, focus on turning them into positives.  focus on growing.  sometimes, often times, our minds are the scariest  place to sit.  it’ll trick you into comparing yourself  to others and it’ll trick you into believing you aren’t  good enough. but you are.  you have always been and you always will be. you’re much more powerful  when you believe in yourself.  if you don’t love all of you, who will?  give yourself time to blossom.    —Reyna Biddy  In the Media Where can you find EMPOWER Possible? Besides posting on my own social media I also collaborate with other entrepreneurs.  Most recently I was a guest on Positive Impact TV. Check out the episode linked HERE to learn more about strengths and how to build them. I even highlight Gitchi Gami (Lake Superior) during the conversation! EMPOWER Possible Free Resources Resilience is the process of adapting well in the face of adversity, trauma, tragedy, threats, or significant sources of stress — such as family and relationship problems, serious health problems, or workplace and financial stressors. It means "bouncing back" from difficult experiences. Resilience is part of an emotional skill set. Complete this worksheet to start building resilience today. Click the link to download. Building Resilience Take a few minutes to relax and envision an empowered future. The act of visualization helps you to practice and imagine the future you would like to have. It directs your mind to focus on your goals for the future. Click the link below to get started. Empowerment visualization Connect with me on social media! Copyright © [[account.name]] [[account.address]], [[account.city]], [[account.country]], [[account.zipCode]] EMPOWER Possible is dedicated to empowering individuals, organizations, and communities to organize and act together to regenerate our world through Self, Social, and Systems transformation.  info@empowerpossible.com \ Website \ Mission You are receiving this email because you expressed an interest in my work—thank you! You can change your email preferences or unsubscribe at any time.  Edit preferences or Unsubscribe