Finding Joy

 

August 18, 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!

Creating Sustainable Habits View of our trees in our backyard. Dear Empowered Reader As we continue to navigate the transition from summer to fall, it's essential to reflect on what truly matters most in our lives. In our last newsletter, we talked about enjoying the second half of summer and making the most of the remaining warm days.  Today, we're building on that by exploring how to identify and prioritize those activities and experiences that bring you the most joy, fulfillment, and well-being. What Challenges Do You Face? At Empower Possible, we're here to support you in overcoming obstacles that may prevent you from living your best life. Whether it's balancing work, family, or personal goals, we're here to guide you in finding harmony in your hectic schedule. The Joy of Walking in the Woods One of my favorite activities is walking in the woods near our home. Surrounded by the trees, these walks have become a sacred time for me—a chance to disconnect from the demands of daily life and reconnect with nature. Growing up, I didn't always appreciate the beauty of the outdoors, but now, I can't imagine my life without these moments of peace. How often do you take time to enjoy nature? Whether it's a quick stroll around the block or a longer hike in the woods, stepping outside can do wonders for your mind and body.  I encourage you to carve out just 10 minutes today to go outside. You may start to notice increased energy, reduced stress, better sleep, and an overall improved mood—just as I have. Because of these benefits, I make it a priority to walk in the woods regularly. It's a non-negotiable part of my routine that helps me stay grounded and energized. Reflection Questions: What activities or experiences bring you the most joy and fulfillment? How can you incorporate these into your daily or weekly routine? What challenges might prevent you from prioritizing what matters most, and how can you overcome them? Making the Most of Summer’s End As we enjoy the second half of summer, consider how you can make the most of this time by focusing on what truly matters to you. Whether it's spending time outdoors, connecting with loved ones, or pursuing a personal passion, now is the perfect time to prioritize those things that make you feel alive. Empower Possible is Here for You! We're committed to helping you live a life of purpose and well-being. If you ever feel stuck or need guidance, remember we're just a message away. Let us know how I can support you on your journey to living your best life. Until next time, take care and enjoy the beauty of the season. Take Care, Dear Reader, Julie Zaruba Fountaine Founder, Empower Possible

Thank you for your readership!

 

Celebrating  with Gratitude!

Cultivating Gratitude: Even When It Is Hard To Do

 

November 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 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!

Cultivating Gratitude: Even When It Is Hard To Do A photo along a very distant shore from a past vacation that I am very grateful for. Dear Empowered Reader, The topic of this newsletter resonates deeply with the ebb and flow of our lives—gratitude. It's easy to express thankfulness when life is smooth sailing, but what about those moments when gratitude seems elusive? How can we cultivate it even in the midst of challenges? Recently, I found myself facing a series of unexpected setbacks. I had several family members receive challenging medical diagnoses, including a terminal diagnosis. The weight of these difficulties made it difficult for me to see the silver linings, let alone feel grateful. In the midst of this struggle, I realized the profound impact that intentional gratitude practices can have on our well-being. My Gratitude Journey: A Personal Reflection During these particularly challenging past few months, I decided to commit to a daily gratitude journal. The first few entries felt forced, almost mechanical, as if I was going through the motions without truly feeling the gratitude. I grappled with the question: How can I be grateful when everything seems to be falling apart? Then, a subtle shift occurred. One evening, as I sat down to write, I found myself acknowledging the small moments of joy that had managed to pierce through the darkness. The warmth of a comforting cup of tea, the support of a friend's kind words, and the beauty of the North Shore—all seemingly insignificant, yet collectively powerful. It dawned on me that gratitude doesn't always have to be grand or profound. It can be found in the smallest, simplest moments, even in the midst of challenges. It's a perspective shift—an intentional focus on the positive aspects of our lives, no matter how minute they may seem. Practical Steps to Cultivate Gratitude, Even in Difficult Times Start Small: Begin by acknowledging the small joys in your daily life. It could be the aroma of your morning coffee, the feeling of sunlight on your face, or a genuine smile from a stranger. These small moments, when acknowledged, can become seeds of gratitude. Daily Gratitude Journaling: Set aside a few minutes each day to jot down three things you're thankful for. Be specific and detailed. This practice encourages mindfulness and helps shift your focus from what's lacking to what's present. Connect with Others: Share your gratitude with friends or family. Expressing appreciation not only strengthens your relationships but also reinforces the positive aspects of your life. Gratitude in Adversity: Challenge yourself to find gratitude even in challenging situations. What lessons are you learning? How are you growing? Often, adversity becomes a catalyst for personal development. Reflective Questions for Your Gratitude Journey: What small moments of joy have you overlooked recently? Take a moment to reflect on the simple pleasures that bring a sense of positivity to your life. How can you reframe a current challenge as an opportunity for growth? Sometimes, gratitude emerges from the lessons learned during difficult times. Who or what are you grateful for today? Consider reaching out to express your appreciation and deepen your connections. Connections to our pets, the trees, and other elements of nature count too! Remember, cultivating gratitude is a practice—a journey rather than a destination. Even in the darkest moments, there's always a glimmer of light waiting to be acknowledged. Wishing you a week filled with moments of gratitude and self-discovery. Take Care, Dear Reader, Julie Founder, Empower Possible A photo of a sunrise I am grateful for along the North Shore. Was this newsletter forwarded to you? Click here to get your own subscription. A Life Full of Gratitude Poet: Catherine Pulsifer, ©2020 May my life be full of gratitude May it be shown in my attitude By the way that I act And with any and all contacts. Let my appreciation showExpressing it quickly not too slow For those who have helped me along Even when I was stubborn and wrong. May the kindness that was shown to me Be kindness that I return so easy May I always lend a hand To a child, woman, or man. You see a life of gratitude is one That makes you appreciate all that is done. You count your blessings every day From the time you are young until you are gray.

In the Media Where can you find EMPOWER Possible? Besides posting on my own social media I also collaborate with other entrepreneurs. This week I am going to throw back to the Lead from Within Podcast as we discuss the myths of happiness and well-being. 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/

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!