ANXIETY, MEDITATION, MINDFULNESS, REDUCE STRESS, SLEEP, STRESS, Uncategorized

CONSIDER MEDITATION TO REDUCE YOUR STRESS AND ANXIETY RIGHT NOW, AND SLEEP BETTER!

POWER OF THE MIND, MEDITATION

MEDITATION: A MINDFULNESS PRACTICE.

And the crowd goes silent!

Wait! Don’t go! Stay with me., Look at the peaceful photo with the powerful  words.

Please don’t poo poo meditation yet! Just take 5 minutes to learn how just maybe this might be the answer you’re needing to help reduce your stress now.  Or at humor me and  just stare at that photo, it’s pretty darn beautiful. Ahhhhh that counts as your mindful moment. P.S. If the word meditation doesn’t really jive with you,  I so  understand, so call it “taking a moment.” Okay back to why meditation:

It’s holistic, so no meds required, it’s free, it’s portable, and it’s available 24 hours a day! Think about those nights, it’s 2 am and you can’t sleep, so naturally your mind has started overflowing with thoughts about what happened yesterday and what’s  going to happen tomorrow,  you just want it all to stop! I have your solution:

Meditating: Changing the way you spend your time with yourself even for just a moment like looking at that photo.  It is sincerely a natural and effective means to erase  deeply rooted stress, anxiety and even fatigue.  Meditation reduces anxiety by slowing the heat rate, sitting quietly focusing on your breath physically and emotionally heals you.

So, with science backed benefits, such as reduced stress , anxiety, and pain and wait for it a higher IQ! Why not try it! And Yes before you leave, we acknowledge the below will definitely happen:)

FUNNY MEDITATION THOUGHTS

But think of this:

If you know how to free your mind of “conditioned ideas”of your possibilities you can honestly and holistically change your experience in life!

You will immediately see the benefits:  in how you speak to yourself when you make a mistake, how you greet a stranger, or possibly the biggest benefit;  you will see a change in you and how you react when you’re facing  some kind of adversity.  Also side bonus you gain a larger attention span- that’s a huge win today!

Fact: Attention is a muscle that can be made stronger through mindfulness. ✅

Let’s get thoughtful just for a moment -Here is a question asked to a Master Meditator:

What have you gained from Meditation ? “Nothing.”

“But let me tell you what I have lost:

Fear, Anxiety , Anger,  and Depression.”

Come on! That’s just good stuff! We could lose a little of those emotions.

So, why not start with our young people? There has never been a better time.

Here is my yoga class where we take mini moments of silence:

YOGA CLASS IN MINDFUL MOMENT

Look at this picture- a moment of stillness, young people being still, meditating; no phones, learning how to quiet their mind. It might be the best gift they give to themselves …ever!

It looks like they’re not doing anything but they are literally CHANGING THEIR BRAIN through this holistic, free and portable practice.

Brain scans (the science)  show that mindfulness/ meditation increased gray matter in brain areas associated with learning, memory and compassion and  decrease in the part of the brain linked to anxiety and stress. Woohoo!

With those facts, I’ll keep going, I hope you’re still with me.

You may ask: So, what exactly is Meditation?

It is quite simply quieting the mind. Being mind/full. That’s it! Simply trying to quiet the chatter, the noise, the thoughts that we ALL have and keep to ourselves.

You sit, listen while focusing  on your breath and you  “watch” the thoughts come in, and then you “talk” to them, and say ahh thank you so much for visiting, have a nice day. And you continue to “clear the mind”. It’s a process like a conveyor belt until somehow the belt/the mind is clear. It actually happens!

How? Well, there is no right way, no right time, no right place, whenever and how ever you can find time and space to give yourself the gift of a quiet moment is how.

Here are some examples of the different types of Meditation:

Sitting, Moving, Guided, Using Mantras, Visualization, and Journaling.

Sitting still: For a period time that you can give, literally just sitting.

Driving in a car solo.

In the Shower.

Watching a game, sounds a little nuts, but I am at so many games, if I find a moment, I take it for me.

So obviously you get it, you can meditate anywhere.

LETS JUMP RIGHT TO THE MOST WELL KNOWS BEFORE I LOSE YOU!

TRY RIGHT NOW: SITTING MEDITATION

Find a comfortable posture for meditation, you can place your palms up with forefinger and thumbs touching or just have palms up

Try it for one minute – have a timer set.

Tip: When your mind wanders bring your attention back to your breath.

Try to breathe with lips closed in and out slowly through your nose.

Goal: instead of reacting to the thought, acknowledge  it and respond wisely which could be not at all or just a wink.

STILL HERE ..GREAT! HERE ARE SOME OTHER WAYS:

Moving Meditation is a thing too!

Walking or breath awareness, walk step by step focusing on the steps, slower than usual and when thoughts come up go back to focusing on your steps or breath.

Yoga- focus on matching breath with movement.

Guided mindfulness meditations are an effective entry point.

They teach you to focus, center, and find peace in your always on the go lifestyle.

They work by creating a judgement free awareness of your inner dialogue. You will begin to recognize the recurring thoughts and “stories” that produce anxiety, sadness, anger or fear.

Try Headspace App – Guided meditation  like having a coach supporting you every step of the way. There are honestly so many good apps today!

There are currently so many tools, a few will be listed below.

As mentioned above, there are different “ways” to meditate, but also different ways to quiet and empty the mind.

Using Mantras: As a tool for meditating.

One well known type of meditation that uses mantras is  Transcendental Meditation (TM). It is a type of meditation that gives you a unique mantra for you.

You do not have to go to a TM specialist to find a mantra that works for you, but of course if it’s available to you , then try.

The word  Mantra comes  from two Sanskrit words—manas (mind/ to think, reflect) and tra (vehicle/tool). Mantra literally means “a tool for the mind,” and was designed to help practitioners access a higher power and their true natures. So a mantra is literally a “mind-vehicle” or a way to transport us beyond our thoughts which are just thoughts, probably some really good fiction.

Meditation is a practice of chanting, whispering, or reciting aloud or silently. When your mind wanders bring it back to your mantra.

Reciting Mantras actually changes the rhythm of your brain.  You can get to what some  call super consciousness in which you are tuned in to yourself at your highest level which is your truest self because it’s just you, no distractions!

It can feel super weird, but if you say this is just a thought and I don’t have to believe it, eventually you teach your mind to become aware that they are just thoughts with no meaning. You are able to see them as just words. Meditating  dissolves the thoughts completely if negative.  If you have positive let them in and use their energy to for more creative powers. Your brain is wired for survival, it wants positive channels!

Try reciting  a Mantra. Yes it feels uncomfortable.

“I am strong,” “I am focused,” or “I let go and surrender”

Metta  Meditation/ Love Meditation – Positive Energy over Negative Energy

Love is the answer to fear.

Metta Meditating Mantras Examples:

May I be safe.

May I be happy.

May I be healthy.

Say these 3 and then offer to beings everywhere..even those who challenge you.

More:

I am loved and I have good friends.

May I be kind to myself.

May I give myself the same compassion I would give to a friend.

I forgive you, please forgive me , let’s forgive ourselves

While meditating, there is another tool: Yes! There’s more!

Visualization:  to “see yourself”/ imagining something positive happening for yourself. Meditating in a Visual form.

In Sports,  Visualization is quite common. Visualization works! Have you ever played the movie in your mind, and then it happens. How about when a batter gets up, and points to the stands, and he actually hits it there.

Once you learn to harness your  imagination into being,  you have learned to create positive energy from your stream of thoughts or also called consciousness. THIS IS HUGE PEOPLE!

This always sticks me :

What you focus on,  grows, so focus (visualize)on the positive, it may require a flip of your narrative, especially if your narrative, the story you tell yourself is not always positive.

Flip

“I’ll never..to I’m so grateful, If I put effort into this then maybe, …”

Your thoughts have will have even more power than you could have imagined, so keep them positive please!

Moving forward with  giving your thoughts power and another tool comes up:

I tell you there’s lots of good stuff just waiting for you to tap it!

Intention Setting: Easy. Focussed Meditation.

Try to create an intention for you day every morning.

You can write it down.

I will stay positive today.

I will finish whatever task I start today.

You can write also as if the intention has happened.

I did well on my science test.

I made the team.

My friends and I started a club and it’s growing.

Lets’ be for a real for moment! It will again  feel weird at first but it works.

“Without soul time for ourselves, we lose our imagination and ability to hear our inner longing, we become stunted by conditioned attitudes and adaptions to otherness that lacks our own thinking and imagination.”

True words, we completely lose ourselves to society, friends and family influences. Getback to you truest self by just trying some of or one of these methods,

A controlled trial found that students ages 13-20 who took part in a mindfulness program experienced less depression.

Here is an Easy Way to Meditate especially for kids/teens/students:

STOP SIGN

S top what you’re doing

T ake a few breaths

O bserve

P rocess

Think of Stop, Take a breath, Observe, Process

Make it a habit to pause once in a while!

Another Tool that goes with Meditation that is the P in (STOP) process:

Journaling: sometimes really important stuff comes up during your quiet time  and it might be helpful to have a journal near by to jot down some of the thoughts.

If you do you Journal – Always add something you’re thankful for…ie  something as simple as a comfortable to place to sleep or something  deeper like  family or friends. Gratitude can be a mantra. I thank God and all my peeps up in heaven for getting my kids and my husband home safe and continue on.

Prayer counts. However prayer looks to you, in recited words since you were a child or own conversation with God or whomever you speak with and share your worries or concerns, or sometimes just gratitude as mentioned. But also try to listen for responses, this is where the quiet mind comes in, many times you will hear an answer.

All of our minds can be overactive, they prefer to constantly plan, critique, worry and obsess over whatever the topic of the day is so maybe it’s time to try to take a moment to meditate, recite a mantra, visualize, set an intention or journal.

Testimonials:

It is now a go to for elite athletes, CEO’s, and anyone who has been exposed to the benefits understands it is a gift to all of us! It is, it’s big in major league sports.

You’ve just got to do it, not just think it’s a good idea. There are many styles and traditions and they aren’t all suited for everyone.

So, at the end of the day ask yourself, how did I take a mindful moment today.

Here are some other ways to learn about meditation.

Meditation Books

Apps/podcasts – just type in meditation and try a few.

Some of the ones I like:

Meditation minis, headspace, calm, ten percent happier.

Konscious.org, mindful.org, communitymindfulnessproject.com, meditationminis.com, Nytimes.com/guide/how to meditate.

Meditation help on GIRLIT.ORG

Wrapping up, the human race is always on the search for more mechanisms, gadgets, apps but you now know the  greatest tool of all is the power of a trained and refined mind.

However you decide to spend quite time with yourself:

Meditation, Visualization, Journaling, Prayer, and Setting an Intention, you owe yourself a moment or two.

Help free yourself today and become the person you know you are really meant to be.MEDITATION MAKES YOU MORE YOU

Confidence, CONFIDENCE JOURNEY, self esteem, Uncategorized

Take a break! Recharge naturally in 5 Easy Steps Today!

Take a Break! Holistic Detox from everyday triggers.
Take a Break and Detox your Life in 5 Easy Steps!

How to Detox/Edit Your Life in 5 quick steps.  Take a break!

Unplug and Recharge Now!

Detoxing, Cleansing, Editing Recharging, Rebooting – however you call it, it’s critical to your survival! Ok, that can read pretty dramatic but there is some truth, not the Daily Mail type of truth (I can’t lie, I love Daily Mail, their “where there is  smoke, there is fire” is always pretty close to truth), but for this story truth is actual proof! Here we go:

The Proof:

A detox/ recharge is necessary for all living organisms. If you’re tilting your head like, I did not sign up to read a science report. It’s a quick and easy read and it will help you today. Here is what we scientifically know  as truth;

Animals hibernate (detox, recharge), flowers, tree and plants  shed what they don’t need, (edit, cleanse, rebirth), so in “modern human speak”, ,  the non human living organisms “cleanse” what they don’t need to keep going. They get a fresh outlook, a new start, and maybe I stretch the truth Daily Mail style and say they are happier! For us as humans we “should shed” who and what doesn’t serve us  anymore like peeling an onion to get us to a new start, fresh outlook

For the record, I can’t say why bears hibernate, so….I googled it, ahhh I just lied (Daily Mail style) actually I  just asked Siri whom I call Thelma. Thelma said, “for the food,  ding dong!” Ohhh bears hibernate because there is no food, they can’t run on empty, got it! Hmmm sounds just like us, but because we have artificial everything we “think” we can keep going.  Ok maybe I knew bears hibernate for lack of food, but for real I thought it could be something much more complicated! It’s not! Bears are smart, we can be a bit slow in recognizing when we beed a break!

REMINDER: This is your life, detoxing is a gift for you!

Keeping in mind, a restart to your life is your choice, and no one but you knows when, how and what detoxing or simply editing your life looks like for you, so trust your gut, if you’re starting to feel overwhelmed, anxious, sad, just simply stressed  and maybe you don’t why, again I ask consider unplugging and recharging for your mental health and for your overall wellness. Your time is your time, spend some of it nurturing yourself!

The Goods:

Detox/Cleanse/Edit  however you “see” it, hopefully now you see it’s value.

Sidenote:I’ll interchange the verbs for interest level only.

The act of detoxing is vital for your energy, creativity and your mental health. Once the “editing”, and “cleansing”  is done, you will be recharged, ready to start your life with a renewed and fresh perspective. How fantastic!

Start Easy:

1. Your Physical Environment:

Declutter items that don’t have a purpose.

Put like things with like things.

Organize your closet.

Color code, and sort by season.

Clean the space.

Your Car is part of your physical if applicable.

2. Your Body:

2 Easy Steps.

1.”Cleansing” the body- with Lemon  🍋  Water first thing in the morning.

Squeeze a half lemon into a glass of water in the morning.

Dr Weil’s take on lemon water:  Read Here

2. Take the time to cut carrots🥕 , celery , cucumbers🥒.

Eat them!

3. Eat berries raspberries and blueberries. 🫐

These are portable vitamins!

Hard:

Go all in on the healthy mindset  for one day.

No junk.

Drinks lots of water.

Portion control.

Hardest:

Try for 3 days.

Don’t forget to drink lots of water.

3. Your Mind:

Easy:

Walk, Yoga

Walk -30-60 minutes (try to find some type of nature)

Yoga 10- 20 minutes is enough to reset the mind.

Breath Work

Inhale deep through nose,

Exhale deep through mouth.

Try 5x

Take a Shower – Somehow always  a good reset for the mind. Many genius ideas come from the shower:)

Hard:

Run 20-30 minutes (less than 20 your heart and lungs are still the main focus, you want to get to a rhythm, a pace where you’re mind is primary, not your lungs and your heart)

Read a book- yup sit down and read a book.

Meditate- Find a Mantra

Reciting the mantra when your monkey mind starts.

Examples here: Mantras Here

4. Friends/Relationships:

Take a break from uncomfortable relationships in your life.

They don’t have to be as bold as toxic even if a relationship is just uncomfortable, might be time for an edit.

Consider what situations you’re anxious about, can you make an easy change or does it require a more difficult choice? If it’s truly affecting your mental health, take the time and think about editing it our of your life or at least trimming if you can.

How?

Easy:

Respond slower.

Be unavailable, be “busy” when together time comes up.

Hard:

Be honest.

Stop responding.

5.Social Media:                                                                                               (Any type of SM, IG,FB,SC and “News” which you likely get from an online tool.)

Easy:

Turn off notifications.

Take 1 hour off.

Hard:

Take 6am-12 p.m off

or 12p.m.-6 p.m.

Hardest:

One Full day

Neglect Daily Mail! (here you go, I told you it would all connect!) Full transparency, I love Daily Mail so this is personal people!

Give yourself permission to take a break. You will be better for you and those around you!

Again in case the science didn’t grab you, TAKE A BREAK! Really just do it, and maybe do it today!

Uncategorized

10 GOOD MOOD FOOD CHOICES

photo of women eating watermelon

You know how you just feel better after you eat something good for you!

But, you also know how bad you feel after you eat something not so good for you!

So why do we still choose unhealthy food, snacks, or drinks when we know we are not going to feel good and we will be unhappy, feel bad about ourself and just be angry!

  1. You’re Tired
  2. You’re Distracted so you just grab anything.
  3. You’re Stressed.
  4. You Think you Deserve it.

Heres’ the trick!

  • IF YOU ONLY HAVE LIMITED BAD MOOD FOOD MIXED IN WITH REALLY GOOD MOOD FOOD, YOU WILL MAKE GRET CHOICES BECAUSE IT’S LITERALLY ALL YOU HAVE! LIMIT YOURSELF TO ONE SALTY, ONE SWEET SNACK FOOD IN THE HOUSE AND MAKE ALL YOUR OTHER CHOICES GOOD MOOD FOOD!

Knowing that you’re making wise food choices for yourself will first give you the control back and second the consequences, of a healthier and happier you!

HERE ARE 10 Nutritional Superstars for Better Health that will definitely make you HAPPIER! 😊

1. SWEET POTATOES

Loaded with Caroteniods, Potassium, and Fiber.

Cut into wedges or cubes, toss with some olive oil and roast. Sprinkle with salt or pepper.

Sprinkle with cinnamon.

  • CAROTENOIDS ARE ANTIOXIDANTS THAT HELP YOU STAY HEALTHY, THEY PROTECT YOU FROM DISEASE AND ENHANCE YOUR IMMUNE SYSTEM.

2. MANGOES

A cup of mango supplies roughly 100% of a day’s Vitamin C, a 1/3 of a day’s vitamin A. Also some potassium which helps reduce blood pressure, so when you’re stressed eat a Mango! Also one has 3 grams of fiber, that’s very good!

  • YOU NEED VITAMIN C FOR SO MANY REASON ONE IS IT HELPS WITH YOUR IMMUNE SYSTEM. A HEALTHY BODY IS A HAPPY MIND.

3.PLAIN 0% GREEK YOGURT 

15 grams of protein, which is twice that of regular yogurt. Add whatever you want to it, berries, chia seed, flax seed, sliced almonds, and yes even granola if it helps it go down, just not a lot!

  • YOU NEED PROTEIN TO RUN EVERY CELL IN YOUR BODY.  PROTEIN HELPS MAKE HORMONES WHICH CAN MAKE YOU HAPPY.

4.BROCCOLI

Loaded up with Vitamin C, Carotenoids, Vitamin K, and Folate.

Steam until bright and tender, Spritz with amino acids,  add some of your favorite dressing or sauce, or just add salt and pepper.

  • VITAMIN K HELPS HEAL WOUNDS.

5. WILD SALMON

Fatty fish like salmon are rich in omega 3 fats. Many types of wild caught salmon are more sustainable than farmed salmon. Find a way to eat it, grilled, baked or chopped small and added to a salad.

  • OMEGA 3 HELPS WITH BRAIN HEALTH, IT CAN HELP REDUCE ANXIETY, AND REDUCE SYMPTOMS OF ADHD.

6. OATMEAL

Quick and easy helps to make this a great whole grain breakfast a good mood food.

1/2 cup dry of plain rolled oats has 4 grams of fiber, half that is soluable fiber kind that helps lower cholesterol. Top your oatmeal with toasted almond slivers, bananas, or diced apple, cinnamon, raisins or diced pear with walnuts and nutmeg.

  • WHOLE GRAINS  INHERENTLY HAVE FIBER, VITAMINS, AND  MINERALS WHICH HELP YOUR SYSTEM DIGEST FOOD ALONG WITH THE NUMEROUS BENEFITS OF THE MINERALS AND VITAMINS. FIBER IS WHAT HELPS YOU “GO”! AND THAT ALWAYS MAKE YOU HAPPY!

7. CHICKPEAS/GARBANZO BEANS

Look for No salt added in the canned form. Can is just easier. Rich in protein, fiber copper, folate, iron, magnesium, potassium, and zinc. Add them to your salad, make hummus, or bake them in the oven.

  • CHICKPEAS ARE GREAT FOR VEGANS TOO, THEY HAVE PROTEIN AND IRON ALONG WITH A HOST OF OTHER GOODIES!
  • IRON HELPS TO MAKE HEALTHY OXYGEN CARRYING RED BLOOD CELLS, THESE ARE VERY IMPORTANT TO YOUR HEALTH!

8. WATERMELON

2 cups is 1/3 day’s vitamin A and C and a nice shot of potassium, lycopene and only 90 calories.

  • LYCOPENE IS AN ANTIOXIDANT THAT PROTECTS YOU FROM THE SUN!
  • POTASSIUM IS AN IMPORTANT MINERAL THAT REGULATES FLUID BLANCE, MUSLCE CONTRACTIONS AND NERVE SIGNALS …YOU NEED THIS TO FEEL GOOD!

9. BUTTERNUT SQUASH

High in Vitamin A, C and fiber! Steam sliced squash or buy it peeled, and diced ready to go into the one, a stir fry, or a soup.

  • VITAMIN A  IS VITAL FOR VISION, REDUCES RISK OF ACNE, AND IT HELPS YOUR ORGANS WORK PROPERLY , HELLO!!! THIS IS A GOOD ONE TO GET!

10. LEAFY GREENS

Kale, Collards, Spinach, Mustard greens, Swiss Chard

Full of  Vitamin A,C and K and  folate, potassium, magnesium, calcium, iron, and fiber.

Saute in a little olive oil with minced garlic.

  • FOLATE IS IMPORTANT ESPECIALLY DURING ADOLESCENCE GROWTH.  IT CONVERTS CARB0HYDRATES INTO ENERGY,  AND YOU NEED IT TO HELP RED AND WHITE BLOOD CELLS WHICH ARE  VITAL FOR YOUR BODY.
  • FOLATE IS ABSOLUTELY NECESSARY FOR PREGNANCY.

 

MAKE GOOD MOOD CHOICES AND YOU WILL FEEL HAPPY!

Uncategorized

SHE’S A FIRST! LULU MOORE

IMG_0106
LuLu Moore on Macarena

 

LULU MOORE

She rides. She jumps. She fox hunts. She plays polo. Wait…What? Yup, polo, the kind on a horse!

LuLu Moore is the first in her home town of Ridgefield, CT to play collegiate polo. She will be playing this fall at SMU, Southern Methodist University in Dallas, Texas!

LuLu has built her confidence through riding horses. The old saying, “every time you fall off the horse, get back on”,  literally applies to LuLu.  She has fallen off a horse so many times she can’t count. However, every fall even the very serious ones have resulted in LuLu “getting back on”.  In talking with LuLu, you realize with every remount, little by little she filled up her courage tank.

LuLu’s story starts off like any other little girl loving all things ponies. At the age of 3, her aunt, a former jockey, one of the few female jockeys in her time, put her on her first pony. Cute. However, by 3 ½ her story quickly takes a not so cute turn in the little girl loving pony fable. On her first official ride, her horse was stung by a bee and she was thrown. She was not hurt, however, ironically she was now hooked, she was captured by it all. LuLu’s courage, fierceness and her sense of adventure were all born!

LuLu grew up in Ridgefield, CT, but her second home is Windswept Farm in North Salem, NY.  At the age of 6, Lulu still with baby teeth started fox hunting at the farm. That’s right she was on a horse “hunting” fox at 6 years old! Fox hunting was to LuLu what swimming, dancing and playing soccer was to other 6 year old girls. She describes her early days as a young child asking her parents on the daily, “please can I ride today?”. Her parents, Spencer and Rhys finally obliged, and her dad taught LuLu at 6 how to fox hunt leading her on a lead line. She loved it! LuLu continued riding on her dad’s lead line until one day she fell off and under her dad’s very large horse. Lulu was ok and was promptly rewarded with independence off the lead line. Strange for most of us to think you’re rewarded after a fall, however, though the fall was dangerous it was determined she was safer riding solo. Now hunting on her own, she is officially a fox hunter. LuLu’s  theme song is really starting to emerge. The falls just add more to her courage tank.

FCF3B2D0-B65C-46EC-A613-1C02FC7FC1DD
LuLu on Willie

Next up, polo makes an appearance by 11, and by high school she was playing pick up polo with the men at the club in North Salem. Along with fox hunting and polo, she continued to ride, and went onto to add more traditional training called, Eventing. She competed in 3 disciplines; Dressage, Show Jumping, and Cross Country.  LuLu, at this point in her young life starts to think about making the Junior Olympic Team.  This is the world where to be highly competitive, you really need to own your own horse and a pretty darn good one at that! “The horse defines your future”, even for a lay person this unspoken truth is understood. LuLu never owned her own horse, but she worked hard on the farm to help offset her training costs so she could still train amongst the best. She didn’t have an award winning horse to ride, she didn’t get to the Junior Olympics. She carries on working hard and training.

LuLu continues fox hunting, playing polo and riding. I have a moment, and I showed my naivety,  I ask, “is there a kill in the hunt?”  LuLu quickly responded, “No, no, it’s all about the chase. The thrill of it is chasing the fox to its den. She assured me no animals are injured. At this point I’m pretty sure I’m in a fairy tale with LuLu being the young female lead in very fancy clothes in a beautiful field surrounded by singing birds and happy horses.

Even with singing birds, and happy horses, just like all fairy tales, there are risks. The world of riding in any form can be very dangerous. LuLu has fallen so many times with just a couple being serious.  However, it was the most recent fall at the end of last year that made her pause.  She was riding a very talented polo pony that  jumped 3’ over the fence with a 6’ drop so they both had a 9’ drop. The horse landed in knee deep mud and flipped with LuLu now under the horse. LuLu felt the large horse land on top of her, and she had a moment of “uh oh is this it?” This was not good, really not good. Miraculously both horse and LuLu were ok.  LuLu rode her home with just a broken finger but also a broken spirit. She struggled to go back, even though she has fallen so many times, something about this fall led LuLu to pause and just think. She says, the fall has led her to more thoughtful, “logical riding.”  Not surprisingly, with absoluteness and readiness she got back on the horse literally. Her courage tank is just about full now.

Today, she embraces her journey from the little girl dreaming of making the Junior Olympic Team to the young woman committed to play polo in college. The path has not been easy or safe, yet she continues on her journey. With every fall and disappointment, she developed characteristics that parents would buy if they could, an old school work ethic, courage, selflessness, and the most valuable tool, confidence.

The beautiful and inspiring life she has created for herself is not lost on LuLu. Humble when we talk about being a first from her hometown, she says she is simply following her path.  I remind her it is inspirational to young girls because her path is one she created by staying true to herself, her interests, and her dreams.  Thank you LuLu for showing us there will be falls, and the journey is not always easy, but if you pick yourself and get back on, the horses will be there for you, birds will still be singing, and new dreams and new paths are made.

LuLu plans to study psychology at SMU while playing polo.

She is brave. She is courageous. She is a first!

We are excited to follow your trailblazing path on horseback.

 

 

 

 

Uncategorized

Words of Wisdom. Black Lives Matter, Too.

The power of 3 words just changed the universe.

shopping

These 3 words have shifted our world. The entire planet is responding to 3 simple words. The power in these words has inspired a movement so big, astronauts in outer space “heard” them.  The words, “Black Lives Matter” illustrate the unspeakable. They gently remind us of the inhumane experiences that are so horrific, so absolutely terrifying that just reading them paints pictures of a history too painful to want to talk about, let alone actually talk about.  However,  with these 3 words, just 16 letters, people world wide are now talking, thinking, and even dreaming of a better world. If the 3 words confuse or aggravate you in any way, how about this:

What about adding one small word to the end? I heard someone in the BLM movement say Black Lives Matter too. It was so moving to hear him say it in a tone so simple, so sure, so real, so defeated yet so unbelievably inspiring. You could say it’s semantics, it’s a softball, but by adding the one word, a simple adverb calmed listeners and enlightened his captive audience. His calm disposition in relating why add the “too”, we are not saying “only” black lives matter, we are saying black lives matter..too.

Anyone who has lived long enough to know the background of the 3 words, in theory should understand that just 3 words are necessary.  However, by simply adding the word “too” the power in the words hit another chord.  Adding “too” is like adding a pause. The response can’t be “yeah yeah we know..or hey all lives matter”. The pause conjures up a “come on guys, you get this, right?”  “Aren’t we all getting this by now?” The pause from adding just 3 letters is asking in such an undeniable way to be added to “the list, the group, the schools, the jobs, the proverbial club, please just add us in and please just treat us fair.”

As Edgar Allen Poe said, “Words have no power to impress the mind without the exquisite horror of their reality.” The words, Black Lives Matter are so deeply rooted in real horror, no matter how many words are used, the world is listening and the world is changing.

Never underestimate the power of words and how they make you and those in your life feel and act.  You’re in control of how you “listen” to words and and your’re in control of the words you choose to use.

 

 

 

 

 

 

 

Uncategorized

8 STUDY TIPS THAT WILL LEAD TO CONFIDENCE IN SCHOOL!

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  1. Schedule Time. Yes really put it in your version of a calendar. Chunking time is one of the secrets to success. So put a start and an end time, so you don’t get all worked up thinking how much studying you have to do. Try it.
  2. Create your space. Where? Home. Bedroom. Library.   Get some water, snacks, and your headphones.

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3.   Take a Breath. Before you begin, treat your mind and body to a quiet moment of               breathing. Inhale for 4, Exhale for 4. 3 cycles or however many it takes to relax.

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4.  Get Ahead. i.e. don’t leave it until the night before. Start an Outline of what’s to be        studied. Make note cards, use quizlet etc.  In as little as 10 minutes get prepared for the longer study sessions.

5.  Review Daily.

6.  Study together. Find a study buddy if that works for you. Try it, via Face Time, Zoom, or just through text. Test each other. This makes you accountable to show up and be prepared so you will have to at least have read the material.

7.  Get Up! Walk around, your brain needs a break and your body needs to move. You will be energized. Grab an apple, they say it’s as good as a cup of coffee to energize you! If you can, get outside for a bit, nature is healing and changes your focus. It helps you to relax.

8.  Ask for Help. Reach out to your teacher, the resource lab, your older siblings, or parents. Use all your tools!

You organized, prepared and worked hard. You’re ready! Walk into the test a little taller and maybe a little smile. 😊

Confidence, self esteem, Uncategorized

Boost self esteem. Start today!

whether you think you can or you can't you're right

You deserve to feel good!

  • Know your voice!

Is it a positive voice or do you fall down the negative self talk trap?

Catch yourself every time you say anything “negative”.

Flip your perspective. From: “I’m not qualified or good enough.” To: I’m a very hard worker and if I don’t know how to do something, I will do everything I can to learn it.

  • Set Goals.

I love yoga for setting goals. Huh?

Yoga has so many different poses, some are easy to accomplish right away.

Do those 3x, then pick one to work toward.

For example arm balancing or crow pose. It’s a great goal.

Don’t like yoga, start simple, literally with the suggestions in this post ie  get out of bed earlier, then try  to eat healthy breakfast , go for a walk and so on. See below.

  • Learn how to manage time.

Create habits for productivity.

Get up 15 minutes earlier, just try it. It won’t kill you. So much has been written about getting up earlier, why not try it for a week.

Also Set a timer for tasks.

Set a timer for social media. Do it.

Life becomes easier when you delete the ngative people from it.

  • Pick positive friends, people who make you feel good about yourself.

Seems obvious, but sometimes we keep friends because it’s simply all we have known.

Take another look, do you feel good about yourself when you’re around them?

If yes, fantastic. If no, start moving on toward people you do feel good around. It might feel weird at first, but you will be happier!

 

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  • Eat healthy.

Aim for eating well most of the day, fruits and veggies help with your brain and body. Chips and cookies aren’t the end of the world just have a small amount. You know you feel better after a healthy snack or meal so be mindful of your choices.

Drink water. Mostly.

  • Move!

Of course I mean exercise. Whatever exercise looks like to you, Walk. Run. Go up and down your stairs 10x. then do again later in the day. Do Yoga. If you can do any of these outside, it’s an added bonus. Nature makes us all smile and you get Vitamin D from the sun!

 

  • Try a Mantra and Breathe!

Talk to yourself, literally say “I am happy.” I can do this.” I feel overwhelmed but I will work through it.”  Close your eyes. Sit in a comfortable position. Inhale your mantra, exhale your mantra.

  • Fake It!

If it’s still hard to see yourself in a positive light, fake it. Yup that works too because eventually your brain gets the signal that you’re happy, it doesn’t know you’re faking it! Rewiring your brain is real, so smile. Right now just smile big, fake a smile big  and feel what happens in your body, it changes.

Working on yourself is worth it. These are doable. Take action on a couple of these or try them all. If you are still feeling low self worth and you have tried all the holistic manners of “cleaning up your brain and body”, please consider talking to a therapist or as we like to say a talk doctor. You might want a professional to help figure it all out, and that’s a great avenue to take too! You’re worth it!

 

 

 

Confidence, CONFIDENCE JOURNEY, Uncategorized

YOUR JOURNEY TO CONFIDENCE

When will you begin that long journey into yourself~ Rumi (1207-1273)

The greatest gift you can give yourself is a little bit of your own attention.-2

How to start?

Ask yourself these questions:

Who are you?

You can define yourself in many ways; with a title, ie sister, daughter, friend, cousin. You can use adjectives; smart, kind, giving, tough, athletic, musical, happy. It’s your ? to answer! Another one to start thinking about on your journey to you:

What are your strengths?

This should be easy! I’m good at helping people, I’m caring, I’m a good listener, I’m a hard worker, the list can be as long and as varied as needed to list all your strengths! Now, a tougher question to start to think about it:

What stresses you out? Where are you not confident?

Being late stresses me out so I know when I walk in somewhere late I already feel bad about myself. This is an easy one to start with, of course there are much bigger stressors like friend groups, parents, school, etc. Try to identify everything, legit everything you can think of that is a stressor and/or where you don’t feel good about yourself.

Think big like friendships issues and small like being late. Some things will empower you to change right away…Yeah!!! Yet, some stressors may take some time to learn how to navigate the stressful waters but with time spent on this journey into you figure out how to go toward the big waves and ride them into a more peaceful self😊

What can you work on to make yourself happier? 

This one is just a reminder to yourself. What got me off path today? Maybe I could have looked at the situation differently. Maybe I could have been kinder. Maybe I could have tried harder, because trust me you never regret being kind or working hard!!

These questions don’t always have a simple answer but truly you are the only one who knows the real you. If helpful you can ask your parents or friends or even a teacher to get you started!

Start with these questions, write your answers down,  puhhlease! Lists are good, seeing the words are a great tool in keeping you on track. Write down these quotes, or find one that works for you and share them. We will post them!

One last thing.. Answer truthfully! No one but you sees this list. Keep this in mind, how you really think about yourself influences how you feel about yourself, which in turn positively or negatively influences how you act and react!  Remember we are building confidence here, so BE HONEST!!! Your first tool in your toolbox 🧰 is getting a notebook 📓in answering the important questions above…

The greatest discovery of all time is that a person can change her future by merely changing her attitude~ Oprah Winfrey

And so now your journey to self confidence begins….❤️