Gotta lotta stuff

I’ve got a lot of stuff.

Files and notes and files of notes and notes of conversations of my ex clients, and learnings from early on in the coaching game. The hoarder in me wants to keep ‘em all, ‘just in case’. The freedom oriented me goes ‘get rid of the lot’ (echoed by the husband, BTW).

When I was a journalist we were advised to keep our notes for seven years in case of a court case. I never needed to, but that caution has become ingrained.

The good news? We’ve found a new place to live. Still in Manly. Yay!

It’s one room smaller and I really, really have either to ditch some gear or store it. We still have a storage unit after two years, and ideally need to be reducing that pile of belongings rather than adding to it. Most people with long-term storage eventually look at their stuff, and chuck it, rueful about paying hefty rates all those months.

Set fire to it     I was having a rant about this to a good pal and coach. She said I could scan every page into Evernote, if I really wanted to, and thus take up a lot less space. But probably I needed to just select a few unimportant pages and burn them. Literally ‘burn’, said I? Yes she said. You need to break some bonds from the past and free yourself.

Where could this happen? I jostled round and eventually set fire to some pieces of paper in a saucepan. Smoke alarm went off. Whoops. Felt?

Amazingly cleansed, a bit tingly with the ‘forbidden’ feelings that came up.

More ditching will be easier, now. Even exciting. Ordinary recycling will be fine.

The space created gives rise to new possibilities.

Actions

1. Take a good look at what you’re hanging on to.

This can be material possessions, people, beliefs, and more.

2. Ditch 5 per cent. (Fire is not necessary, but can be cathartic.)

3. How do you feel? Can you go for 10 per cent?

Stripping away that which you no longer need can help you move on with energy.

I used Glenda

“The happiness and freedom I felt in being able to speak to Glenda changed everything.”

Click below for the video:

https://youtu.be/vCAj2WSIuPQ

 

VIP Weekend

Gorgeous Manly in spring.

Would you like this intensive and immersive experience to kick-start your non-fiction book? This boosts you through the big-picture and planning phases and has you on track and writing chapters by the end of it.

I have one date available for a VIP weekend before mid-November preferably in Manly. It could be yours! Come down to play with the fishes.

Contact me on 0413 610 350 to secure your spot.

 

 

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Persistence without pushing

I’ve just had the great privilege of seeing the musical Matilda. What an impressive show.

The costumes, the performances, the “tone” seemed pretty right to me, developing the 1988 Roald Dahl book and its illustrations by Quentin Blake. Even with the child-heavy cast, the choreography is really tight. It was a joy to view it with kids in the audience as some of them had their first theatrical experience.

It made me proud of Tim Minchin who wrote the music and lyrics. OK, he wasn’t born in my home State WA, but he grew up there and there he went to university and to performance training at WAAPA.

Funny thing about his path to the show: he’d always loved the book, he says, he even made an approach for the rights some years before being commissioned by the Royal Shakespeare Company.

It says something about persistence to me. Minchin might not have had the reputation and power to take on that property at first attempt, and by his own words he was still learning his business as a younger person.

When time was right everything came together for him to step into collaboration with a top playwright and director to make a fun and lasting work. He was already primed by his familiarity with the text.

In our space it often happens that something we work towards takes a lot longer than we wish. Our choices might appear to be either continue to graft or give up in a huff. The message here is that sometimes getting out of “pushing” energy and into “allowing” energy can deliver our target wrapped up in a bow.

Not always of course, and we can fine tune our judgment that will let us relinquish some projects gracefully and without too much regret, if needed.

Yet, if we have the drive of a Tim Minchin, let’s consider whether we’re sticking to something because we know it’s for us, yet we’re pushing and struggling.

Maybe it’s time to take the foot off and to spy it from another perspective.

Actions   Persisting – with allowing energy.

 

1. Your pushing gets you nowhere near your object and your continued efforts are exhausting. Yes?

2. Try a smaller version. For example, you want to speak on huge platforms with Oprah; start speaking on local networking stages. Concentrate on allowing the closer step to occur, and then another. Gently does it.

3. Or shifted your view. The stage might be an on-line platform instead, a book, an art exhibition, a collaboration. Flip it completely. Try something no-one’s ever envisaged before.

Of course I want to hear how this works for you. Please joint the comments over at the Flourisheer FB page and let’s support each other in our endeavours.

Evidence

One of these blogs in June was all about refreshing yourself. Soon after I spotted this slogan on the back of a taxi. Talk about alignment!

 

 

Your book this year

Yes there’s still plenty of time to get started on your non-fiction book working with me as your coach. Let’s have a natter on the phone to check our fit.

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Little Girl

Hand-coloured studio photograph.

 

Say you’ve chosen to make a move to be more visible in your business or career. Does a feeling pop up to stall your confidence? Right when you’re preparing to speak, make a sales call to an ideal prospect, ask for a raise, or write a book?

I’ve been exploring this phenomenon and found a concept of practical value. There may be something here for you.

I have a little girl inside me who doesn’t like the limelight. When acquainted with her recently,* I found she has a rejection response. She’d felt shunned or passed over when she had put herself out there. She had experienced rejection, ignoring, been judged not important, and not being accepted in the group. And that was very, very painful for her.

My four or five-year old self wanted to keep me safe from the possibility of such hurt, by stopping me from going out there. So as I prepared to speak, call and otherwise open myself to potential rejection, in her terms, her energy would come up repeatedly to make me doubt and stall.

Instead of judging myself a scaredy-cat, which I might have done in the past, and being stuck with that frustration, I tried a new path to acknowledge, connect with and understand this little girl entity.

After I found out what she feared, I asked her what would make her feel better. Someone just being with her over in the corner was enough to start with. Then some gentle chat, art or looking at a book together.

I let her know that she didn’t have to deal with the challenging situation of today, I had it handled. Would she be OK with that? Yes.

Her stuff while I did mine

To continue the concept, I set up a few pages of patterns and some pens and pencils on the floor ‘for her to colour in’ while I tackled a potentially stressful phone call. This seemed to work well.

I’m going to be consulting and not judging my little girl in future. Hopefully this might continue to clear my doubts when it comes to anything “in the limelight”. In the past I would have pushed through it, but these days I’m looking for a gentler method and one that includes growth.

Long ago, being rejected by the tribe could have equalled death for our caveman ancestors. Our species fears it in our bones and it can form the basis of anxiety about bringing forth a vulnerability or shame.

I’m a long way from that little girl in age but she still lives on in me, making herself and her worries felt.

Inside us there may be other versions – maybe your 9-y/o self at school being rebuffed when you are vulnerable; it could be your 13- or 15-y/o self just branching out socially and having challenging experiences.

Could this concept apply to you and your business or job?

Actions   Try it.

1. When you’re feeling halted, explore whether a younger self is trying to keep you ‘safe’ this way.

2. Have a conversation with that entity. What’s coming up for them? Find out what you can learn from them to free your adult self.

3. Take practical action around it.

 

As this is tricky to do alone, consider booking a coaching session with me or your existing coach to get to the bottom of it with you.

As usual, let us know over at the Flourisheer Facebook page how you fare. We continue to learn so much from each other.

 

*Thanks to an episode from Rachel Jayne Groover and some coaching with Heather Clark. You are both amazing.)

Your Book, This Year

'Weapons of mass creation' design by biancagreen.

If you’re ready to get going on your non-fiction book this year, with me as your book coach, you‘ll tackle and achieve through seven steps:

Ignite, Shift, Reveal, Connect, Sculpt, Draft and Partner.

What does that mean? The first step includes -

1. Ignite

Sparkling clarity, Provoke great Ideas, your Targets (SPIT for short).

Can you feel the energy gathering? You can begin at once by contacting me on glenda@glendathompson.com

You can have your book as your serious calling card and channel to media connections, your method explained to your potential clients, on the way very shortly.

 

 

 

 

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TOO MUCH adventure

Indiana Jones style takeoff by float plane, Sri Lanka.

 

I love an adventure.

I see myself as relatively adventurous. I’ve gone to the other side of my country to work, and live permanently.

I’ve been to Africa, including Libya, and travelled solo. I’ve taken the leap of faith of getting married, of having children and raising them, of being a published author.

Probably the biggest leap I’ve ever taken was to go into business for myself.

At the time I was also tearing off band-aids and looking inside myself much more than ever. In changing from an employee I was taking over responsibility for my own sustenance, productivity and doing it in a completely new field. I was entering a novel form of existence. I was trusting my judgment, my feelings and intuition.

Six years later …

I love coaching, when I get to do it. I’m not great at everything to do with this life. It’s a business, as I said. It involves a lot of roles and conditions. On a good day I can view it a complete adventure, like travelling to an exotic locale and meeting amazing people who I can go deep with, transform and learn from. Assimilating strange local customs and tasting unusual, exciting food and experiences. Feeding, even patting, outlandish local animals. Deep, deep enjoyment and satisfaction.

Coaching's usually adventurous.

On another day it can feel like being stuck in a cold waiting room for a train that’s never coming. Unable to understand the local language, having no-one to connect with, unable to find anything to eat or drink, and without anything to read! (Yes I suffer from that phobia of not having anything to read – what’s it called?)

Lately there’s been a lot of waiting rooms for me. If going into business is the biggest adventure you’ll ever embark upon, sometimes the contrast of the sucky times make it the opposite of fun.

Then I want to wake up from the dream and find I have a structure laid out in front of me again. An office to get to and a boss to direct what goes down, and a lovely regular cheque at the end of every week.

Yet when I actually contemplate it, I recoil from the memories of spending my substance in another’s path and I know that if I have the courage and the persistence required, treading my own track is the way for me.

To that end, can I ask you to give me something?

What’s going on in your life? What’s your biggest goal? What your biggest obstacle?

Let me know over at Flourisheer page or by email if you’d rather keep it private. Your challenges are what I need to help me live my adventure even more right now.

I Skyped with a mate overseas a day or two ago and hearing of her recent break-through successes has inspired me all over again.

Actions – no actions this time except for:

  1. What is your most important aim?
  2. What’s stopping you the most?
  3. Let me know.

And if you fancy some inspired support around those get onto me and see what we can cook up together.

I wish you all the joy and fulfilment that can possibly come your way right now. And as much adventure as you can take.

 

Moonlight beach volleyball, Manly.

———

 

 

 

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Why you get this

I’ve been down and dirty in a cold, quite fixated on the aches, the weakness, the horrid reality of how the sinus holes in my head all filled up with gunk over about five days. How the brain went fuzzy. And then, mercifully, the tide changed and the goo gradually emptied out over the next five days, hawking, sp-– we’ve all been there. Let’s not go on.

Then one feels a bit stronger and goes for a small walk. One notices the sky is nice and suddenly, you’re back in the flow again. And if you’re like me, you promptly forget all the sordid details that are part and parcel of the common cold.

Yes, forget. We often label being forgetful a failing. For some of us I know it is even something to fear. What I’m proposing is that it’s a wonderful thing.

Without it we might clutter up our waking moments with a daily recall of anguish. We might stay with the sharp heartbreak of our first love, the shock of betrayal of friends now discarded, with childbirth pangs, with the pain of physical injury, the angst of teenagehood, and the woe of losing our dearest ones.

Instead, fog settles over those things in time. We can recall the substance of those sensations if we choose, but time has given us the blessing of forgetfulness.

Forgetfulness as a blanket of soothe, a cloud of distance. A balm of peace.

[That doesn’t mean I forgive you for not showing up for our meeting this morning Suzanne! Actually in a day or two I will cease to feel it so sharply…]

Yes, soothed by a loss of detail. Something to thank my stars for.

We forget so we can go on.

Tunks Park, early morning mist.

Denying the peace There are some memories that we refuse to drop: a slight, a victim-stance that gives us juice, a wound with accompanying anger that we choose to keep burnished and with it our anger bright. This can be a self driver, but more often I believe a dead weight.

I recall asking a young Serbian guy at a Sydney party in the 1990s about the causes for the conflicts in his area. He stared with, “In 1456 they did this is us…” (I’m a bit fuzzy on the exact date but he wasn’t.)

So here’s to forgetting. What a blessing. Let’s be grateful for it.

Action  Get into the conversation.

  1. Click here and use just 10 seconds to comment on the Flourisheer page. Agree? Disagree?
  2. I’ll be very happy if you do. Don’t forget!
  3. You’ll have engaged with the Flourisheer tribe. Who knows what great things will come out of it?

 

Celebrate. Eh?

I was Skyping a valued contact and she reported a small win in her business. How did you celebrate, I asked. I’m not sure I ever do anything, she said. Even after exploring the concept, she couldn’t locate what she would do out of the ordinary, if she decided to actually celebrate something.

I say it’s all here:

“By celebrating the completion of every small step, we leverage the powerful energies of gratitude and momentum.” – Tom Volkar

 

Why you receive this This blog is to stimulate your thoughts and discussions with the end result of Action.

We all need support to Act when it’s not a natural or comfortable step. Invite me to coach you in what you’re struggling with and let’s get your career flourishing.

 

 

 

 

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Refreshing yourself

Last week I was able to spend a couple of precious hours with a best friend. She was zotting across our eastern sates for work and had a late dinner spot in Newcastle, several hours north of me, on the Wednesday. Should we connect? Very tempting.

Once I checked my availability, my only query was if she was up to it. She was on a tough schedule and had to set off to a mine early next morning, but she was keen, so we seized the opportunity.

I took public transport in order to use my time better than driving. A ferry ride and two trains later I was there and, after checking into my hotel, found hers. As her plane was delayed and there was some concern that the kitchen might close, I took her order as she drove from the airport with her companions. Finally she was there, in the same room as me.

Oh it was so nice to see her! I bathed in the pleasure of deep one-on-one trust, joy and connection that true friendship brings. It was very restorative to my spirit.

My friend was actually quite unwell and had a cold and such ear problems that she asked if she was shouting when she was speaking very quietly. Her flights had been painful. I urged her bedwards and she said “In a while. I feel uplifted.” That’s the power of deep connection. It refreshed us to be with someone who really knows us and likes us.

What happened  I can’t say that we solved the world’s – or our own – problems that night, or invented new ideas, but whatever we exchanged in that quiet dining room near the wharf was very soothing and reassuring. To be really seen and received by those that love us is a tonic not to be missed.

We live at opposite sides of the country and only get to see each other once or twice a year if that. I’m so glad I made the effort. I’m writing this on the way back home. I can see the scenery this time (it’s daylight) and all is tinged with gladness.

Now over to you. Does this kind of thing refresh you? What is it that brings you deep joy? Can you fit some more of that into your life? I want to hear back from you over at the Facebook page. (link)

 

Actions

1. What refreshes you most? A lake and mountains, art and music, nature, cuddling your child, a pet, stillness and getting clear on your own inner magic, deeply connecting with a loved and trusted friend, gardening? Or what?

2. Once you become aware of what provides best refreshment for you plan to put more of it in your life.

3. How often would you welcome this, annually, quarterly, monthly, weekly, daily.

4. Turn to your calendar and schedule that.

5. Make these events happen. Call, spend time and money. These are the real treats rather than perhaps always reacting to others’ suggestions and wondering why you feel strangely unfulfilled and running on empty.

6. Be flexible enough to seize serendipitous refreshment events if they pop up. Understand how valuable they are and given them priority.

 

There’s still time

Just over six months to go this year. How much would you love to have your book completed by the end of 2015? How would that tool invigorate your business and enhance your media punch?

Call me on +61 413610350 to get with the program. Your Book, This Year.

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Hugging long enough

A hug of any length is better than no hug. In my opinion anyway, except for those you wish didn’t happen at all. A hug can be a warm connector, it can signal closeness, it can reassure, it can mean nothing at all.

But how do you know if your hug has contributed to actual connecting and bonding, should that be your aim? The average hug would last a second or two, maybe three. But few would track as long as six seconds. Try it out, if you don’t believe me.

What’s with the six seconds figure? It refers to the scientific measurement of the minimum time a hug needs to last before it creates some serious bonding.

In The Happiness Project by Gretchen Rubin who clocked the research, she states that a hug needs to last at least six seconds to “promote the flow of oxytocin and serotonin, mood-boosting chemicals that promote bonding.”

Fundamentals – We’re dealing with the fundamentals in these blogs here at the end of the Australian financial year to June 30.  Last blog we deal with a new take on tidying up. This time it’s hugging. While these are fundamental steps in living well, I’m aiming to bring you fresh tweaks on these topics so that you can apply new approaches should you wish to take these ideas on.

As the pix show, hugging is not confined to human-on-human hugging, either.

So, the actions are obvious.

Actions

1. Get in a hug and KEEP HUGGING longer*.

2. Communicate. You may need to *advise the huggee first of your plan.

3. Find more people to hug. Practice on babies and old peeps. It’s a gift, and there is much mutual enjoyment to be gained.

I’d love to hear how this pans out for you.

 

First Step of Your book

What’s the first thing you do when writing a book?

For most people it’s having the great idea. If you’ve already got your juicy idea but hesitate over the next moves, you may welcome professional support around realising your book. You need a book coach.

In my program Your Book, This Year, we start with Ignite, the first of seven clear steps in you achieving your book.

With Ignite we get fired up over:

#   Sparking clarity – getting to the nub of your concept.

#   Provoking ideas – looking at it from other sides to anchor your approach.

#   Refining targets – getting specific about your project.

And you choose. The great thing about this program is that Ignite can be the start of a steady program over six months or part of a Quick-start weekend intensive that gets you catapulted into your book project fast. It depends on how you like to work.

Contact me at glenda@glendathompson.com.au to work out your start date. Your book could really be ready to show your brilliance this year.

 

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Am I not tidy enough?*

My desk last week.

We’re in ‘retrograde’ with the stars and apparently this can be interpreted as a time to pull back and regroup. Whether or not, allowing yourself to take the foot off the accelerator for a time can be healthy rather than a backward step. The concept around this we’ll be looking at together today is clutter.

It’s simple to say a cluttered life gives a cluttered head but often clearing the one can have a hugely beneficial effect on the other.

Our stuff banks up, undealt with, and adds a weight, a leakage of energy when we notice it, and think “oh I’ve got to file /finish/sort/chuck those…” Every day, maybe several times a day, it can be leaching away little by little your optimism and your freedom to create your day the way you want it.

A Japanese de-cluttering guru has emerged with a new take on these tasks. Marie Kondo, or KonMari, reportedly has sold 2 million copies of her book The Life-Changing Magic of Tidying Up.

Her partly translated clips appear on Youtube, and she’s quite a star. If I understand her correctly, there is energy reading involved in deciding what to keep. She recommends you retain only the items that “spark joy”.

My desk yesterday

There is also a small ritual of thanking of items leaving you — for fulfilling their purpose, or having brought you joy at another time, perhaps.

I’m trying it out on my desk right now. I’ll let you know about the results down the track.

Actions

Decluttering with the KonMari method.

  1. Select a particular category to declutter (not everything!)
  2.  Keep only the things that “spark joy”.
  3. Thank the items leaving you for their service and bid them goodbye.
  4. Let them go.
  5. Do it once properly and you don’t have to repeat incessantly according to Kondo.
  6. Enjoy the consequent calm and motivated mindset

*From the gorgeous Kasey Chambers song ‘Am I not pretty enough?’ Do my international readers know her? It includes the wonderful rhyme ‘Is my heart too broken? Am I too outspoken?’ See it here.

Resources – parenting and wisdom

This interview with Dr Shefali Tsabary about the philosophy of parenting and relationship building has some excellent insights:

In a speech from AltusQ’s Michael Ahie in New Zealand, he offers three simple bites of wisdomGo to the 33.56 mins mark to start:

 

Your book’s cooking  

Is your book idea languishing on the back burner, yet you have a vital message and it can make a difference?

You can almost taste your success already yet there seem like many barriers to reaching there. I’m a book coach who can envisage your big celebration feast and can hold that vision for you while you’re down in the chopping and mixing stages.

Sooner than you imagine you’ll be dishing it up to an appreciative crowd.

Contact me at glenda@glendathompson.com.au to get your book out of your head and onto the page.

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Your book, this year!

 

Are you an author waiting to happen?

Are you planning to get started when you “have more time”, and are you waiting until other ducks are in row before you get your book underway? Or is it sitting there on the back burner, 30% done and it’s been like that for years?

You need a book coach.

In my latest offering, I’ll hold your hand metaphorically while you get that sucker done. I’ll hold that vision for you on those days when you can’t remember why you’re undertaking such a big project.

I’ll remind you that your book can crystalise your message, can be an important part of your product, and can be a great marketing aid.

Coaching choices

Not everyone works the same way. You have the choice of working intensively or more regularly in this program. What kind are you?

It may suit you to coach with me for an hour each week over six months, giving you plenty of time in between each session to work on your material and carry out the schedule you’ve agreed to. On the other hand, I’m also offering a weekend intensive option where we get together to nut out the whole book, get clear on big picture questions such as your audience, your main message, and the contents plan. It’s amazing what can be achieved in a short, focused period.

I asked people over the past few days what they’d most want from a book coach and I received varied replies. One said: “How to write a meaningful book, that’s not too long, that people would read.”

To that wonderful request, I can say, the meaning has to come from you, but I can help you hone your message, and support your plans for length. The hope of every author is that they’ll be read, and that their communication will fall into the hands that can receive their message.

For your best opportunity to make that happen consult a book coach.

Actions

1. Is your book fiction or non-fiction?

If it’s non-fiction – you may be a candidate for my book coaching program.

The state of your book.

2 I have a fantastic idea but need to work on the practical fleshing out.

We’ll get together and firstly plan, and then start the process of getting down your brilliance.

3 Thirty per cent done, but losing my way with what to put in and leave out.

You might need to get more clarity identifying your audience. Work with me on that and everything becomes much easier.

4 Have the outline planned but not actually writing.

Scheduling time in your diary might be the answer. I’ll work with you on the best way to get you inspired and achieve in do-able bites.

All of the above are potential partners for my coaching program. Contact me today on Glenda@glendathompson.com.au to see how we can get your book done and spreading your word soonest.

Welcome

To the new people receiving the blog this week welcome! I love reaching those recommended by loyal readers. Please let me know if the content touches you or you find it useful, inspiring or fun.

Come over to the page on Facebook and make your comments there.

 

Passing this on

You’re fine to share it as long as you acknowledge  “By Glenda Thompson, Connect and Communicate Coach, Flourisheer, glendat17@gmail.com,    +61 2 9977365  www.flourisheer.com.au

 

 

 

 

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Is oblivion dangerous?

Making it to the coffee cart on day three.

The second night of our big storm last week was wild and woolly. Rain was pouring, winds were whipping, I stayed inside with our pets, watched TV, and went to bed quite happily.

Mark ducked out to check the back road, which often floods in a downpour. He mentioned a few cars were pulling away, which struck him as a little strange.

Only the next day, chatting to the neighbor we share a wall with, did we hear that the police had banged on his door at 9pm, saying “Evacuate”. He’s lived here 20 years so he did his own assessment and thought, ‘no, we’ll be OK’.

Whether police tried our door and we didn’t hear, or else they saw no lights because our living area is at the back of a long narrow semi, we’ll never know.

Bottom line? We made it through perfectly safely. And I’m glad to have avoided any of that potential anxiety.

This was no ordinary storm, people drowned north of Sydney, and houses went filmed floating down streets. The authorities have to be on the safe side, but in this case oblivion suited me fine. I was relaxed and didn’t expend any energy worrying.

Was that peace, or hibernation?

Was it a calm so deep it was dangerous? Was it an unaware fog or was it healthy selection of data?

Editing out distractions

I have been cutting down a range of intrusive factors in recent years:

-       stepping away from being totally up with the news

-       delving into peaceful techniques and practices

-       learning to better manage my energy

-       doing less driving/travelling at rush hour

Partly this came from trying to beat insomnia and partly from simplifying my world to fit more good stuff into it, such as:

-       being present

-       appreciating current moments

-       ‘allowing’ instead of ‘pushing’

-       asking for and then receiving good things that come to me from outside solely my own endeavours

I still gnawed over this point a bit – had I got to the stage where I was lapsing into a kind of dream state that would be potentially harmful. Was I so disconnected to real events that they could lead me and mine into harm’s way?

The storm's passing over - Sydney from North Head.

The answer  My answer came from a short discussion with a friend and fellow coach. It was answer enough for me anyway. She said she was sure that I would have received a message from somewhere – the universe, anywhere – if danger really had been at hand. I’d like to think that too. What a great perspective.

Perhaps what I experienced wasn’t oblivion, just a healthy disconnection to panic and over-dramatics and a useful connection to Chanel Calm.

Useful  Please note, talking with a coach or friend can often provide the perspective and answers you need. Give me a call if that’s me for you right now. I have some great programs coming up, so get in now before the calm breaks.

 

Emotional ‘hygiene’

This TED talk may provide a helpful addition to last blog’s theme about the Meanies within. In it Guy Winch talks about how to practice emotional hygiene. Thanks for this, Alex!

https://www.youtube.com/watch?v=rni41c9iq54&feature=youtu.be

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