Resolutions: Day Five

Soul Food

Nourishing ourselves is vitally important to a fulfilling year.  It is crucial to being a teacher with vitality and inspiration.

True nourishment is found in the tiny details of life.   We can bring moments of grace into our daily lives.  One of my favorite tiny details is a special mug I love to have my coffee in each morning.  I love the way it feels - it truly nourishes my senses.  It is white, silky smooth, and my hand fits perfectly into the handle.  It holds the temperature of the coffee and cradles perfectly against my chest as I hold it near on cold mornings.

Bringing special nourishment for our senses is healing to body, heart and soul.  Did you know that researchers discovered fresh flowers reduces stress?  I think this is really interesting because fresh flowers are soooo nourishing to my soul.  I love fresh flowers.  I know one Waldorf teacher who has fresh flowers in her classroom every week of the year.  Parents sign up to provide them.

What are your sources of nourishment?   Today I want you to notice what senses are important to your nourishment and how.

• Notice what delights your nose.

• What delights your eyes?

• And your ears?

• What about your sense of touch?

Make a note of what gives you nourishment for your senses.

Notice how feeding your senses feeds your spirit.  Do you have a sense that is more important than another?  Smell is my dominant sense.  Do you have one?

Make a list of soul satisfying sense nourishment!  Put this list front and center.  Make 2013 the year of nourishing your senses.

Thank you so much for taking part in this series.  I have enjoyed the emails and comments!

Hugs!

Resolutions 2013: Day Four

HABITS Fuel Goals. . . 

Pesky habits!  When I hear the word habit - I think of all my bad habits.  But in reality - there are many more good habits than bad.  Habits are nothing more than the behaviors we repeat over and over again.   In fact, a habit is a behavior that has become automatic -- things like:  setting the alarm, brushing your teeth, doing the dishes, feeding a pet.  

Hum.  That's where the gold is. . .  a habit makes certain something will get done.  It will be automatic.  Think of all the good habits you have that get things done in your day to day life.   These habituated actions make sure things like the trash is put out on Tuesdays, you clear the table after dinner, that you show up for work!

This good news!  You can actually create a new habit. 

We want to look at habits as a support of our goals.   

Think of it like this - a new habit can anchor a new goal into your life like roots on a plant.  Another way of looking at this is through the view of routines and rituals.   A ritual is anything you do regularly that you invest with meaning. 

Habits can be rituals of every day blessings.

The best way to ensure you take on new habits is to ritualize them.

How to create a new habit to support your goal:

1. Choose your new habit and be specific.  Choose a simple habit.
2. Set up a ritual to help you remember the action at the time you want to do it. 
3. Rituals help you remember - do it in the same place, same time, same surroundings if you can for the first 21 days.

EXAMPLES:
My Goal:  Meditate first 5 minutes when I get up.
Habit:  To get out of bed and go to meditation spot as first activity of day.
Ritualize it:  Wrap up in my Madonna shawl before I go to my spot.   Hang my Madonna shawl on a hook next to my bed so it is the first thing I see when I wake up.

Goal:  To walk after dinner with my husband.
Habit: To walk immediately after dishes are cleaned and put away.
Ritualize it:  Put my walking shoes on before washing dishes so I am ready to go. 

Rituals set up a trigger or anchor to a new habit.

CLICK Here to download worksheet.

Sally

Resolutions 2013: Day Three

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your beliefs become your values
your values become your thoughts
your thoughts become your words
your words become your actions
your actions become your habits

 your habits become your destiny
Gandhi

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Values-Based Goals Vs. Resolutions

Goals can be thought of as stepping stones that move you towards your values.   The process we are using is called values-based goal setting.  Values-based goals keep us from wasting our time on goals that don't inspire us or  have anything to do with what is important.  When our goals are aligned with our values, then we are less likely to get caught up in goals that do not feed our hearts and souls.

A simple way of looking at this - a true goal is not a "I should do this" but "This is who I truly am."   A true goal brings you into alignment with who you truly are.  My friend always says "Don't should on yourself!"  There is nothing inspiring about trying to do what "you should do."  That is critical in the goal setting process.   If you find the goal you create today ultimately does not inspire you - give it up!

Here's the secret to goals - if you take on one goal that inspires you, that you build some real momentum and success in-- it will impact all areas of your life!!  It is holographic in nature.   You will, by the very nature of transformation, alter many areas of your life.  Yes, even areas not connected to the goal.  Sweet, huh?

          How does this work in practice?

When I did the value work and prioritized my values - spirituality was on the top. (There is a values sheet in the workbook below)  It is number one.   Interestingly, when I look at my life  - there is little committed time dedicated to my spiritual growth.  Who I truly am is a person who begins anything of importance by tuning within - -  yet - - in my daily routine - - I rarely make time to meditate or pray.   When I look at my life what I see really missing is this foundational practice!  What would life look like if I began each day with just 5-10 minutes of inner silence - tuning into my authentic self?  

Here is an example of a value and a goal:

    My value: Spirituality
    My goal: I spend the first 10 minutes of each morning in prayer and silence.

    Compelling Reason (outcome):  inner peace and spiritual strength

It is critical to have a compelling reason for your goal.  What is it that you are after by having this goal?  I want you to look at the level of "how will this make a difference in the quality of my life?"

It is important when you set a goal to state in present tense and to think in terms of moving towards a desired outcome versa moving away an unwanted situation.  As Anthony Robbins suggests stepping out of the "change myself" paradigm and stepping into a "progressing" view.

A great example of this is:  A change goal is "I will exercise every day."   A progressing life goal is “I take evening walks with my husband after dinner each night."   Embedding my exercise within my value of inspiration with my husband and being outside has it more compelling for me to actually do it.  This goal is more likely to have me committed and successful.  The difference I see it will make in my life is being connected to nature, time alone with my husband, and feeling vitality walking.

Values:  Spirituality and Beauty
Goal:  To spend 1 hour Saturday morning in the back yard gardening.
Compelling Reason:   to be deeply connect to the seasons of the year

Getting Started

 

1.)    Make your goal(s) SMART:  Specific Measurable Achievable Realistic Time managed

Goals have no grounding until they are set in specific measurable terms. 

2.)    Use these quick questions:

    1.  What will I do?
    2.   How much?
    3.   When?
    4.   How often?
    5.   What are my compelling reasons?

Example:

1. What will I do?  Meditate and pray. 
2. How much?   5 minutes  
3. When?   First thing in the morning 
4. How Often?  Every day! 
5. Compelling Reasons:  a deep sense of inner peace and vision for my life

     My Resulting Goal:  I will meditate and pray first thing every morning for five minutes.

I love this method because it is so simple.  Do you notice that goals are action steps?  Your goal should hold what you will be doing and when you will be doing it.   

Values:  Adventure and beauty
Goal:  I will eat three meals a day with lusciously prepared whole foods with no eating between meals.

Compelling Reasons:  to be vibrantly alive, full of energy and vitality!!!!

TIPS

• Begin with something you feel inspired to do.
• Choose goals that are both realistic and achievable.   Start small. 
• Write it down.  Use the workbook sheet on this post.
• If you find yourself not doing your goal, ask yourself:  What is my compelling reason for this? 

WORKBOOK:  Click Here

Resolutions 2013: Day Two

One Word

There is something about the start of a new year.  It holds such power and possibility.

Ending one year and beginning another is such an incredible opportunity.   I can't imagine not seizing the vast open space in front of me - a whole year!

As an artist - all I see is a blank canvas and a palette full of possibility!!

One Word = A World of Possibility!

I love the process of picking one word for my year.  The process is really very simple.  You pick a word.  This word is one that is, in some way, just what you need at this time of your life.  This word will guide you throughout your year.

It is medicine for the soul.  It oddly dips deep into your core.

Choosing one word is getting at the source of transformation.  It will alter you if you let it.

Transformation is a process that happens at the level of soul and spirit.  It occurs at the state of being.  That is why saying "My resolution is to exercise more this year" rarely pans out.  It at the level of doing.

When you pick your word - you are picking a quality of life that you intentionally bring to every aspect of your life.  You can not fathom how this quality will penetrate and open what is possible in who you are as a person.

In 2011 I chose the word Grace.  When I chose this word I had no idea what lie ahead of me.  I had no idea that I would cling to this word and crack open what was possible inside the state of being called Grace.  Who knew I would watch my daughter loose her ability to stand, sit, walk, or even pee on her own.  Only by Grace, did I endure the days and months I sat next to her hospital bed with no diagnosis. 

Another year I chose the word Mastery.  During that year I won over $12,000 in grants and was a Master Teacher for the state of Oklahoma.  Interesting. . . 

Trust this process, friends.

One simple word.   One massive powerhouse.

Here are two videos on the process.  This first one is Christine Kane, who really created this process.  Or at least for me she did!

This second video is the gal from the Happiness Project and she gives a little different bent to this practice and it offers more inspiration.

 

  
A fun practice:  I take my word for the year and put it on a stone.  I like to search through magazines and find the word.  Then modge podge it on the stone.  It is a beautiful reminder.

What word to choose? 

For a worksheet go to Christine Kane:  Click here

Read through the list below.  Check and see if any words pop out or immediately resonate.  Some people will know instantly what their word is where others need time.

Compassion

Delight
Generosity
Effortlessness
Wealth
Gratitude
Abundance
Creativity
Willingness
Change
Growth
Freedom
Mastery
Kindness
Health
Presence
Acceptance
Courage
Confidence
Self-Love
Action
Forgiveness
Forgive
Release
Trust
Knowing
Patience
Friendship
Fun
Grace
Laughter
Love
Expansion
Exploration
Adventure
Openness
Discipline
Awe
Awareness
Risk
Reverence

Gentleness

Choice
Spirit
Prayerfulness
Power
Allow
Artfulness
Attention
Beauty
Joy
Focus
Ritual
Heal
Order
Clarity
Pioneer
Peace
Laziness
No
Yes
Deliberateness
Commitment
Savor
Integrity
Listen

Wonder

What will your word be for 2013?

Resolutions 2013: Day One

A Five Day Series on Creating Your Year

What, exactly, is a resolution?

defined:  resolution
1. The state or quality of being resolute; firm determination.
2. A resolving to do something.
3. A course of action determined or decided on.

Resolution defined is the act or process of resolving - the act of answering, the act of determining.  It is the act of resolving something.  It also means the measure or sharpness of an image.  When you make a resolution you are making a declaration, a stand, a commitment to embark on resolving something.

Beginning a new year. . .

How do you create resolutions that transform your life?

Traditionally, most people make a resolution to resolve an issue in life.  These are classic - the resolve to loose weight, exercise, save money - for example.  We all have been there.  We are not taking the traditional path my friends.  We are not taking a stand to resolve problems in our lives.  Honestly, you know how that will go.  Right?  We are going to embark on resolving how to create an inspired life.  For the next five days (and the year beyond) you will be deeply engaged in the act or process of creating an inspired life.

Will you create goals?  Of course.  But we will go much deeper than that. 

A few interesting things to note.  Did you know that a study was done around how effective New Year’s Resolutions were?  Of the people surveyed - those who did not write down their resolutions - only 1 percent achieved success by the year’s end.  Those who did write down their resolutions - a whopping 44% achieved success. 

Additionally, only three percent of people actually take the time each year to create their yearly goals and visions.  Three percent!  It is amazing because if you do any research or reading of successful people in their individual passions - there is one universal thread - yup - the writing and creating of goals and visions. 

Looking towards new visions and goals . . .

I am inviting you to join me in the 3 Percent Club!  Woot!  Really, this sets you apart.  My challenge to you is to stay with the process ALL YEAR.

I will be posting every day this week a host of tools and workbooks for creating your new year.

Reflecting on what has happened. . .

Okay.  I will not be approaching resolutions in the typical way.  We are going to approach it in the way I know works and what has worked for me for years.  Today we are taking step one - completing 2012.  Being complete with 2012 does not mean you are finished.  Rather it means you are at peace with the outcomes you experienced or did not experience.  I believe one reason resolutions typically do not work is because people do not take stock of the previous year.

Celebrating last year's wonders. . .

There is this incredible feeling of being whole and complete when you take responsibility for how your year turned out.  Being responsible means you are responding powerfully and authentically to life.

Your First Task:  Print your workbook.  Complete 2012.  Read the tips at the end of the workbook.

CLICK HERE TO DOWNLOAD WORKBOOK

Check back tomorrow for more tools to start your New Years.  

Leave a comment below and share one of your celebrations from 2012.

A Good Thought for the New Year

3 Steps to Effective New Year's Resolutions

Photo Credit: http://travelguide.reservebranson.com/

1.   Start at the end.  Create a compelling future.

One of the big mistakes of most resolutions is that people make declarations that have little or no passion.  Most resolutions are an attempt to fix or correct a bad habit.  The negative intention behind the resolution is a sure fire way to seal the deal of failure.

It is much more effective to look at the end result you are committed to having in your life.  A friend of mine said that his resolution was to exercise more in 2012.   Stated in this way, he is clearly trying to correct his habit of not exercising.  My question for him is this: Imagine you succeeded at your resolution and exercised regularly for the entire year.  On New Year's eve of 2012, how do you feel?  What do you have in your life that you did not have before bringing this into your life?   What would you be doing?  This is an inquiry into the world of being.

What he would have:  Let's say my friend saw that in one year, he would have more energy, vitality and spend more time outdoors in nature.
What he would be doing:  He could see that he would be going to the local National Park to hike on the weekends, join a hiking club and walk five miles a day.
Who he would be being:  Devoted to being outside.

Do you see the world these three questions build?  In light of this compelling future his New Year's Resolution could be something like this:

To be an adventurous and devoted outdoors man.

Compared to

Exercise more.

Clearly, the new resolution holds a whole world in it where the old one had no depth.  The key is to state your resolution as a state of being.  Being gives us the results we are looking for!


2.  Make a list of what being your resolution would have you doing in your life.

Again, step away from fixing yourself.  There is no cheese in that tunnel!  Instead, step into bringing more joy into your life.  Once you find that compelling future, make a list of the things you could do to be that possibility.  Brainstorm the world you are creating.  Don't worry about getting it right.  Just let your creativity roll.  View this as a brainstorming session.  My personal resolution stated in the old fashion way would be to begin painting again.  Imagining in one year:


What I would have: current portfolio of art work, a creative practice, a deep sense of fulfillment, new connections in the art world.
What I would be doing: Joining art organizations, taking art classes, playing with creative thoughts
Who I would be being:  passionate, full self-expression with no excuses!

Example of my Resolution as a state of being:  To be full blown self-expression.  Here is the beginning of my brainstorming-

1.  Paint a 5" x 5" watercolor painting every morning as a meditative practice
2.  Write poetry.
3.  Create a blog of my full blown self-expression.
4.  Read books about my favorite artists
5.  Study movements of art in history.
6.  Visit an art gallery once a week.
7.  Enroll in a sculpture class.
and so forth.  (I recommend coming up with no less than 50 ideas.  Be playful.  Be bold and unreasonable with your list. )


3.  Make your favorite ideas into goals with specific, measurable results.  

Look at your list of ideas and pick your top ten!  Put a by-when you will achieve it.  Post your top ten list where you will see it.  Choose one thing from your list to take on in your life.  Commit to it with the passion of knowing the end. 

Example:  Read books about my favorite artists. 

As a goal:  Go to the library by January 14 and check out a book about Georgia O'Keefe. 

Make your resolution a game, a playful, passionate exploration of what is possible in your life! 
Resolution Worksheet



This is the kind of work found in my e-course, Resolutions: Creating An Inspired Life.