Hand on heart, what do you want?

It’s ok to want what you want. I’m certain you’ve been told this before. It probably sounds like a quote you’ve heard.

About 3 years ago I did this simple exercise which was quiet profound. This THING I wanted didn’t come for another 2 years but it set things in motion and it came at the exact time I really needed it most. It’s a favourite d.i.y exercise of mine and I’m putting it into action again for something else I’ve been yearning for. Try this 2 minute exercise with me…

Hand on Heart
Take a deep breath
Drop your shoulders a little
Soften your eye lids (but still open so you can keep reading)
Uncross your legs and plant your feet them firmly on the ground
Place your hand on your heart
Take another deep breath
Think about something you want….something that you think of often but come up against more obstacles than progress.
Your mind might already be jumping to obstacles – STOP right there.
Imagine for 30 seconds that this THING you want is real, it’s happening, it’s as good as done. See it, feel it.
Choose a word or two that describes what it feels like………
Take a deep breath

Now for the next 2 weeks act as if this is possible. Have conversations, appointments, dream it out loud with a friend describing it. When your mind start’s intervening with obstacles….STOP and start again.

Tip: Write the feeling words somewhere you can see them so you can remind yourself to carry this exercise out for the next 2 weeks. And remember ‘act as if’ this is possible, that mean’s take some action towards it.

Regardless of the THING, taking positive action will always lead you somewhere wonderful, and I say this with my hand on my heart. x

 

About author: Deanne Brennan is a Life and Wellness Coach, Massage Therapist and Mindfulness Meditation Teacher. She is a big advocate for d.i.y health and happiness and loves sharing with others what works for her. She is available for private sessions to support you to feel good and live well.  http://www.thinkoutloud.com.au 

Fuel your vision with good energy, here’s how.

When I’m surrounded by good people I notice that I have more energy and this only leads to good things.

I’ve had such a great week. I smashed my 5km running goal at the Mothers Day Classic. Raised money for breast cancer research. Enjoyed my first Mothers Day. Got to yoga twice! And I even ticked off some work goals with an 11 month at my feet.

When I connect with what’s important to me and surround myself with good people I have more energy. When I have more energy I start to feel excited and even invincible. I start thinking and dreaming about all the cool stuff I could create and do.
I visualise facilitating mindfulness and wellness talks at sunny holiday destinations for big conferences. I imagine what it would feel like to teach more people to cultivate more joy into their lives with simple tweaks to their lifestyles. I see and feel myself being completely present in my work. It’s intense, I do it with ease and I’m thriving.
Here is some actionable advice I worked on this week that might help you to rise up.
  • What gives you energy? Do more of it. (5 minutes to write a list and schedule it in)
  • Allow yourself to dream bigger, it fuels excitement and inspires action.
  • Close your eye’s and see and feel it. (1 minute)
  • Make a list of all the things you will action to bring it into your life. (3 minutes)
  • Trust that this or something even more amazing is unfolding.
  • Repeat. Fill yourself up with more energy and away you go….

About author: Deanne Brennan is a Life and Wellness Coach, Massage Therapist and Mindfulness Meditation Teacher. She is a big advocate for d.i.y health and happiness and loves sharing with others what works for her. She is available for private sessions to support you to feel good and live well.  http://www.thinkoutloud.com.au 

Let me help you find your reason to meditate.

Having a reason to meditate and keeping that reason in the front of our mind helps us to continue with our practice.  I first started meditating because all the cool successful people I admired were doing it. My meditation practice of choice was guided visualisation. It allowed me to dream-up and create an exciting vision. Soon enough I could see success was unfolding right in front of my eyes. I was so confident with my vision I considered it a done deal….all I had to do was wait for the universe to deliver it. Boom! I was hooked.

So I was living my dream and teaching people about self-care and my choice of meditation evolved into full body relaxation. For the next few years I enjoyed laying down and switching off.  My focus was to relax my entire body and activate the parasympathetic nervous system ( responsible for relaxation) and basically just to feel good. Connecting to my body most days I started to noticed some tension in my right abdomen…long story short I requested an ultrasound from the doctor and turns out I had a stage 3 tumor growing. Getting quiet helped me connect to my body and recognise something wasn’t quite right.

So then I had a new reason to meditate, Cancer. I’ve pretty much put that past me now although it’s still one of the reasons I meditate. I keep a list in the front of my diary of all the great reasons or benefits for me to mediate. When I feel myself avoiding meditation I read the list and come to the quick conclusion that ‘it’s worth it’!

Here are some great reason’s to mediate. You might like to choose one for the next week which will motivate you to spend a few moments each day in meditation. I’ve highlighted my reasons below.

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Now, if your still reading you might be keen to put this into practice.

Let the class begin….

  1. Gently close your eyes for the next 30 seconds and take a deep breath in and out. Notice how you body is feeling. Describe it in one word. Write it down.
  2. What is one reason/motivator to meditate this week? Right it down where you can see it every day.
  3.  What is your choice of meditation? You might like to choose a mediation from my recordings over on SoundCloud.  There is a range from 3 minutes to 15 minutes.
  4. After the meditation, again close your eyes for 30 seconds, take a deep breath in and out and notice how your body is feeling. Describe it in one word.

This is mine below.  When I woke up this morning I felt some tension and ‘effort’ in my body. My reason to meditate was to ‘feel good’ in my body. I did a 15 minute mindfulness meditation practice. I assessed my body after and felt more at ‘ease’.

Committing to self-care is not always easy at first….but I’m telling you it’s so worth it.

dxx

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About author: Deanne Brennan is a Life and Wellness Coach, Massage Therapist and Mindfulness Meditation Teacher. She is a big advocate for d.i.y health and happiness and loves sharing with others what works for her. She is available for private sessions to support you to feel good and live well.  http://www.thinkoutloud.com.au 

 

1 Goal, 1 Week, 1 Thing Everyday = Happy Progress!

By Deanne Brennan
I have made some massive progress this year and I know it’s from my well spent time in January and February. I have a love affair with planning which is probably why I enjoy helping others plan. The big game changer for me this year was getting clear on just 3 big goals.

I asked myself…

”What 3 things could I feel good about achieving by the end of the year?”

1. Being a great first time mum
2. Teaching Mindfulness Meditation
3. Offering my ‘template for life’ workshop as an online webinar

Perhaps you could take a minute to ask yourself the same question….(I’ll wait).

Even though I have made significant progress I felt like I wasn’t giving one goal enough focus. Thank god I don’t have 10 big goals. I was feeling a little flat about it so I have decided to choose one of those goals and focus on it for a whole week. I  am going to take action every day, a little action or a lot, it doesn’t matter. I’m just giving it some energy.

‘Where focus goes, energy flows’ 

What one goal could you focus on next week? Write it in your diary or on a post-it note on the wall next to your bed. We all need reminders. Go do it now!

Here’s mine…nothing fancy but it’s working already.

dxx

About author: Deanne Brennan is a Life and Wellness Coach, Massage Therapist and Mindfulness Meditation Teacher. She is a big advocate for d.i.y health and happiness and loves sharing with others what works for her. http://www.thinkoutloud.com.au 

Get in the Zone to Create – 1 Minute Exercise

By Deanne Brennan

‘Be happy with what you have, whilst working on what you want’. One on my fav quotes from Helen Keller. Everyone wants to rush into creating a better future…but if you spend too much time doing this…you’ll always be feeling like your working towards a better life. It feels like…striving. Striving sucks!

Stop…and think of 5 things that you are proud of in your life right nowtumblr_nl4gznrRor1qah3c1o1_500. I’ll go first…

1. The purchase of my first house
2. A healthy body
3. A job I love
4. Photo that reminds me of running
the New York Marathon
5. Amazing friends

 

 

 

Seriously, you should do this. Took me 1 minute. I feel so much better and I can now create from a much better place. I no longer feel like I’m striving. I feel content and energised about moving forward.

 

About author: Deanne Brennan is a Life and Wellness Coach, Massage Therapist and Mindfulness Meditation Teacher. She is a big advocate for d.i.y health and happiness and loves sharing with others what works for her. http://www.thinkoutloud.com.au 

My 100 Days of Mindfulness Meditation Practice

I am 10 days into 100 days of 15 minutes mindfulness meditation practice. I thought you might like to hear a little more about my project…

Why am I doing this? I was seeking the feeling I get when I am in the process of attaining a goal, like my marathon days. Being 24 weeks pregnant…the only marathon I have in sight is giving birth. Having a medium term goal gives me focus and I enjoy the discipline and structure it brings. I love that feeling of progress on the way to attaining a goal. Recently I have been trying lots of different types of guided meditations and practices, I’m enjoying the learning, but it wasn’t really allowing me to measure the benefits I was getting. I wanted a meditation goal with an already scientifically proven outcome.

Looking at past research most studies in the area of mindfulness are based on 8 weeks of daily meditation. That’s 56 days. I like to modify practices to suit me and 100 days felt like a sexier challenge. It’s not exactly as big a goal as climbing Mt Everest but it’s big enough for me to take it seriously.

With my self-study of one, I have come up with my own evaluation form which I will fill in every week. I’ve made a list of all proven benefits I wish to attain and will give myself a score. I will also answer some other generic questions. For example; Have I noticed anything different in the past week? Evaluating my outcomes will allow me to replicate and tweak my ideal practice.

How will I stay focused on my goal? I am cultivating a positive attitude towards my practice. Instead of feeling like my meditation practice is a chore or something I need to do, I am approaching it with curiosity and the luxury it is to have 15 minutes to myself. I remind myself that I can have all these incredible benefits (below) just by chilling out for 15 minutes a day. I don’t get ahead of myself and think of it as 100 days, that could lead to overwhelm.  I focus on one day at a time, ”just 15 minutes today” I tell myself.

Benefits I wish to attain
Good energy levels
Strengthened immune system
Increased mental clarity and concentration
Emotional resilience, responding to people and life events with more ease
Feeling more present
Experience joy
Self compassion

Will I reward myself? The funny thing about this whole reward theory is that having a goal for my wellness allows me to be rewarded in so many ways I don’t really feel i need to gift myself anything additional. I’m gain the gift of good health and wellbeing and you can’t beat that. Ok…maybe a massage.

I look forward to sharing more of my 100 days with you.

dxx

About author: Deanne Brennan is a Life and Wellness Coach, Massage Therapist and Mindfulness Meditation Teacher. She is a big advocate for d.i.y health and happiness and loves sharing with others what works for her. http://www.thinkoutloud.com.au 

How I Plan My Year and Stay Focused

By Deanne Brennan

But first…..my disclaimer. This is what works for me. Feel free to try any of my suggestions but ultimately you have to find what works for you, your own template for life. I have tried and tested many tools and resources over the years. Next year I’ll be tweaking my template again as I continue to learn new ways to bring more health and happiness into my life.

Theme – Each year I choose a word or phrase that allows me to simplify my life. It’s especially helpful when life get busy or I feel a little unfocused. This year I’ll be having my first baby so my theme is ‘luminous’. I want that glow, yes even when I’m up all night feeding…I WILL…GLOW! There is more to it than this but ultimately it’s about aligning my actions with feeling luminous.

Feelings – I choose 5 to 7 words that describe how I want to feel this year. This year I want to feel …Energetic, Pleasure, Nourished, Winning and yes…Luminous. This idea was inspired by ‘The Fire Starter Sessions’ audio book by Danielle LaPorte.  I could talk about aligning your feelings with your goals for hours.

Values – I keep a list in my diary of the most important things to me.  It helps me make decisions.  My top values are Health, Happiness, Family, Friends, Growth, Creativity and Finance.

Top 3 Goals/Intentions – I focus on 3 big goals. In the past I have had too many goals and felt like I wasn’t making the progress I wanted to.  It’s way more rewarding achieving 3 big ones instead of chipping away at 20. It’s like running a marathon and never getting to the finish line to celebrate.

Daily Rituals – These are mini practices that nourish me and symbolise self care. My staple rituals are; warm water and lemon first thing in the morning, a relaxed morning coffee, 15 minutes mindfulness meditation and my beloved happiness jar.

Mantra’s – I use mantra’s to get my mind back in the game.  E.g ‘I am deeply fulfilled by my work and I am paid well for it’. I have about 5 on hand for different situations. I would suggest you create your own, using your own words feels more powerful.

Vision Board – I absolutely love the creative process of doing a vision board. I consider it more an exercise to expand my mind for possibilities rather than something ‘woo-woo’. My board sits on my desk and it’s a colourful reminder of what I’m working towards. New ideas are often generated from it. This year I have put my business and personal vision on one board because for me it always seems to overlap. My hobbies and interests are closely aligned with my work.

Dee’s combined business and personal vision board – thinkoutloud

Personal Diary/Planner  – This is the second time I have used Passion Planner. I absolutely love it! It has a week-to-view page layout with a ‘personal do-to list’ and a ‘work to-do list’. It also has a review section at the end of each month.

Business Plan – For the first time I am using Leonie Dawson’s Shining Workbook for Biz. Many women I know personally and professionally have had great success using her resources. It’s colourful and pretty and appeals more to women. I’ve chosen the e-book to work from because it’s convenient for me. For $10 US it’s incredible value.  It’s got both structure and spirituality. I do like a little mystic and magic. You also get access to a Facebook support group.

And that’s how I keep my vision alive and stay focused!

dxx

About author: Deanne Brennan is a Life and Wellness Coach, Massage Therapist and Mindfulness Meditation Teacher. She is a big advocate for d.i.y health and happiness and loves sharing with others what works for her. http://www.thinkoutloud.com.au