& filed under Be Here Now, Conflict Resolution Success Skills, Stress Reduction.

On Monday June 29th I had the honor to be on The Focus Radio Show on the eWomens Radio Network hosted by the fabulous duo Alyssa Granlund and Liz Uram.

We talked about resilience and how to bounce back when times are rough, tough, and just down right crummy.

When all you want to do is hide under the covers, what if you could immediately increase your confidence, productivity and success?  Sharon Sayler, MBA, ACC will share with us the system for getting unstuck and how to keep yourself motivated through the rough times. With How To Be Resilient When Times Are Rough you will discover:

  • Why you should TOSS your “To-Do” list
  • Why you absolutely must STOP hiding your flaws
  • The 3 simple questions that TRANSFORM any situation
  • How to OVERCOME any situation to stay focused on what you want
  • The shocking truth about how past failures expand your odds for future SUCCESS

 

Check Out Entrepreneur Podcasts at Blog Talk Radio with The Focus Radio on BlogTalkRadio

#lifeinterrupted #success #courage

& filed under Be Here Now, Mind, Body and Spirit, Stress Reduction.

What sunshine is to flowers, smiles are to humanity.
These are but trifles, to be sure; but, scattered along life’s pathway, the good they do is inconceivable.
 

~Joseph Addison~

I called a local company the other day to make an appointment… The woman that answered had a smile on her face… even over the phone, I could just tell.

She made me smile by not only her friendly tone, and “hearing her smile, it was the pattern, that included “Thanks for calling ‘X’. This is Linda, how can I make you smile today?”

Those real, authentic, natural smiles are infectious, whether you see them or not…

Remember, it’s often the smallest of things that change the rest of someone’s day. Make it a habit to smile.

Did you know that smiling alters not only the brain chemistry to those who receive our smile, but us–the smile-sender too? Imagine what can happen the next time you choose to smile? I think we could all use a little extra happiness these days.  With cell phones, texting, social networking, email, and more, many of us don’t interact face-to-face much anymore, so how do you “virtually” smile?

It’s easy if you are on the phone – smile. A real smile changes the shape of your face and throat which in turn changes the voice… The easiest way to know if it’s a true smile — are your eyes crinkling? Crinkly eyes = true smile. No crinkles? Phony (or too much botox.)

To send smiles online takes a little light-heartedness. Write notes to others with a little twinkle. Having trouble writing with a twinkle? Move. Go get some fresh air. Change your perspective, write from a different location or just move some things in your office. grab your favorite tea, even try decluttering. Oftentimes changing your location or perspective changes how you sound and feel.   Give it a try and let me know what you find… how did you make others smile today?

Have a great day whatever your adventure!

To Success! To Life!

& filed under Be Here Now, Mindfulness.

Surprise is the enemy of being present! Surprise takes you out of the moment and catapults you into the past and/or the future with thoughts like, “What just happened?” “What does that mean?” and “What will happen next?”

Do you notice little twinges just before? Do you have “gut-instincts?” Do you “see-it-coming?” On not….

Wouldn’t it be great if we had a soundtrack behind each moment of our life (just like the movies) to warn us of impending doom?

Or of a new love?

Or….


A soundtrack to motivate you when needed, those creepy violins to warn you when something bad is about to happen, or the whispery sounds of harps to gently mellow you into meditation….

  • What would your “in the moment” soundtrack be?
  • What mantra will you use to snap you back-into-the-now when you wander from the current moment?

 

& filed under Be Here Now, Mind, Body and Spirit, Mindfulness.

Five Ways to Come Back to the Moment

Mindfulness is a hot topic right now. Mindfulness in more than meditation, it’s also about staying present in the moment too. But how? It’s a challenge today to fully be connected to each moment — to stay present no matter the chaos.

Donna was just about to be introduced to give a speech in front of a thousand people — her largest audience to date — when she received a text message saying there was an emergency at the office. Certainly not the best time or the best place to get such a text; immediately, she was propelled out of that moment.

Immediately she was propelled out of her speech, her introduction — that moment she had expected would e the next moment — then SURPRISE!

When something happens to take you out of the moment, or you feel less than 100% confident and in control, use one or more of the following behaviors to snap you back into the moment, reclaim your power and reinforce your own confidence. Your thoughts, emotions and actions/behaviors are a feedback loop.

For Donna, she shared with me that even though moments earlier she had felt prepared, that single text message sent her both physically and mentally swirling about with a bad case of “jitters, butterflies and nerves.” When that happens, which it often does, the trick is to get your butterflies flying in formation! You counteract those “jitters” with one or more of these five quick and specific techniques to bring you back to the moment and transform your thoughts, emotions and behaviors so that you once again choose the way you want to react.

These five actions will all bring your body back to the present moment so that you can consciously have your body send messages of calm to your mind. Quickly, the mind begins to shift to calm…. Amazing, how it works! Just doing one of these will pop you right back into the present moment (conscious) “driver’s seat.”

Present Moment Power Move #1: The Wet-Dog Shake, just like a golden retriever after a great splash, have a good shake! From top to bottom, shake the whole body, and shake out your arms, your hands, your legs and feet…this is my favorite for a quick recovery back into the moment. If the great shake is too much or would be too obvious for the situation, bounce a few times on the balls of your feet.

You can add a backward shoulder roll too for extra zip. A backward shoulder roll is when you lift your shoulders towards your ears, press the shoulders back, and then drop them quickly to create a rolling movement. The shake, the bouncing feet and the backward shoulder roll work well to reset your awareness.

Present Moment Power Move #2: Cold water splashed on your face, swished around your mouth and/or an ice-cold water bottle pressed against the inside of your wrists will also bring your back to the present. It’s not always easy to splash cold water on your face however swishing cold water around your mouth is socially acceptable and easy to do. And in a pinch, just pressing something ice-cold to the inside of your wrists will bring you back quickly too.

Present Moment Power Move #3: Spread out. Research shows the way you show confidence, leadership and dominance is to take up a lot of space — it also takes a conscious effort to make yourself “bigger.”. They are called “power poses” in body language. A power pose is best defined as “any movement that is assuming an expansive posture.” Expansive poses elevate your testosterone (what they call the dominance hormone) and decreases your cortisol (one of your stress hormones) leading to increased feelings of confidence, control and power. It can take as little as one-to-two minutes to effect these hormonal changes. A quick turn-around for sure….

Present Moment Power Move #4: Laughter really is the best medicine. “Giggle,” yes, giggle, even a forced giggle will bring you back to the present moment. If you can manage a good laugh at what just happened you would find a side benefit of a vigorous workout to your chest, back and abs and strengthen your heart. It’s been suggested that regular laughing boosts your immune system too. Giggling or laughing will also reset your breathing pattern, relax your face and chest muscles and give you an overall feeling of happiness and give you a joyful “buzz” to bring you right back to the moment.

Present Moment Power Move #5: Breathe in through the nose and blow (exhale) out through the mouth. Inhale through your nose, slowly and fully and exhale with an extended exhale through your mouth. Your body relaxes on your exhale, and when you relax, you are able to some back to the present moment and those around you will relax as well.

The most useful nonverbal I’ve learned is how to control my breathing. Reminding myself to breathe naturally and comfortably, no matter the situation, delivers a nonverbal message of confidence and poise. Breathing is the most often overlooked and underestimated nonverbal.

Breathing is more than supplying oxygen to your lungs. It profoundly influences your mood, how your brain functions, how sensitive your nerves are, and how tired or alert you feel even your “fight or flight” response. How you are breathing is contagious too. It directly influences those around you. Given the unknowns and sometimes craziness that happens all around us, the key to staying present at all times is to breathe, yes breathe through each moment.

Complete, deep, 360-degree breathing, where you feel your ribs and even your back expand…. This kind of breathing keeps you present through an experience. When we experience a surprise, a shock, or an unknown, all too often, we find we are holding our breath and activating our fight-or-flight response!

Do a little experiment. Quickly sniff (short rapid inhales through the nose) 10 times. What are you feeling right now? Most people feel a twinge of anxiety. That is the beginning of the fight-or-flight response. Monitor your breathing from time to time to make sure your breathing is sending a message of confidence and comfort. Here’s another experiment. Observe the effects of your breathing on others. Silently observe their breathing and your breathing; change your breathing pattern and see if the other person begins to mimic your breathing pattern. This may take a minute or two but play with it.

You will find it interesting how easily your breathing pattern can affect another person. People under stress often start rapid breathing by holding their breath. Then, as they need to breathe, they constrict their chest muscles, which causes shallow breathing. When the lungs fill only partially, the body needs to get more oxygen. This increases the speed at which they breathe. Those stuck in a rapid breathing pattern often sound afraid or angry, as the pitch and volume of the voice rise with the change of airflow.

They are also at a loss for words and frequently use verbal pauses or fill-in sounds, such as “uhm” and “ahh.” Some of the telltale nonverbals of rapid breathing and the resulting lack of oxygen—besides turning blue and passing out (which, of course, is a medical emergency!)—are when:

  • Movements appear jerky and stiff
  • The voice sounds different, forced or shrill
  • Shoulders move up and down at a rapid pace
  • The head moves backward and forward at an exaggerated pace

Low, abdominal breathing is the natural pattern in normal situations. The purpose of consciously breathing with long, slow, deep abdominal breaths is to bring the carbon dioxide and oxygen levels back in balance. It does not take too many rapid breaths to get your body’s carbon dioxide and oxygen levels out of balance.

Breathe! Just breathe….

Critical to know: 360-degree breathing amplifies your current experiences and it can seem to slow down time. Try this: Take a moment to bite into something savory, take a deep breath and feel the savor. As you begin to consciously and fully breathe, you may begin to experience emotions you are unaware of or thought you had dealt with. Know that this is normal and just breathe through them.

There is joy in the tears… savor the awakening, let the emotions, just like your breath, flow through you and from you as you are relearning how to breathe the way the universe intended — fully and completely in this present moment.

How do you feel now?

Breathe….

“The simple, but not so easy cure for living on autopilot is to consciously breathe!” ~ Sharon Sayler