Loving...You

2010 - Destined Loving...You Links Website Blog Life & Business Coaching Young Adult Coaching Past Newsletters Press Purchase a Copy Welcome to February! My heart is heavy for the people in Haiti and for those who are without because of Haiti's devastation. To play some small role in helping I'm donating all profits from book sales during the next month to the American Red Cross. Purchase a personalized copy to help yourself and to help others. My friends at Two Blue Doors are offering personalized note cards for you with all of the profits going to help the people of Haiti. Don't miss this neat opportunity to help others and personalize your correspondence! January's Recap Week 1 - Establishing 2010 Goals: What one change would you like to see yourself make? And what is it going to take to get there? What is one goal that might seem unattainable now, but with hard work you believe you can achieve it? What is one thing, outside of yourself, you want to focus on this year? What impact would you like to make on those around you - family, friends and community? Week 2 - Releasing FEAR: Release your F.E.A.R.'s - False Expectations Appearing Real What are your goals? How do your F.E.A.R.'s prevent you from achieving your goals? What are the costs of not achieving your goals? Week 3 - Making Change: To make a change, start small. Take normal routines and do them differently - drive to work a different way, do your grocery shopping at a different store. Make small changes to impact larger changes! Week 4 - The if in Your Life: The if in Life represents the choices we make to create the life we want. Are you powerfully choosing your life? As your coach I want to encourage you to dream wildly, love wholeheartedly, persevere relentlessly, believe in yourself unwaveringly and give abundantly! If you are new this week...welcome...let's make 2010 your best year yet! For a recap of what we've covered during January see above or visit the archives. In February we will move on to loving yourself, self confidence and loving others. God Bless, Margaret. This Week's Topic: Loving...You Dear Friend, "Love is a many splendored thing, Love lifts us up where we belong, All you need is love!" ~Elephant Love Medley Lyrics from Moulin Rouge February is, after all, the month of love and so this month we're going to focus on love. We began this year with the notion that to change the world you must begin with yourself. The same premise, of course, holds true with love - we must love ourselves before we can truly love another. Derek Walcott expresses this self-love in his poem, Love After Love, beautifully. The time will come when, with elation You will greet yourself arriving At your own door, in your own mirror And each will smile at the other's welcome, and say, sit here. Eat. You will love again the stranger who was your self. Give wine. Give bread. Give back your heart to itself, to the stranger who has loved you all your life, whom you ignored for another, who knows you by heart. Take down the love letters from the bookshelf, the photographs, the desperate notes, peel your own image from the mirror. Sit. Feast on your life. Make It Happen This week read the poem Love After Love by Derek Walcott several times. What does the poem say to you? Feast on your life - this week take one step to build your love for you. Ideas include: Begin a gratitude journal Positive affirmations Declare no negative thoughts - when they drift in, release them Let go of negative self talk Remove all self deprecating language from your conversations Release the "should's" and enjoy exactly who and what you are right now! Let go of harmful relationships Treat yourself to something special that you've been putting off a walk in the park a pedicure, in the winter a new "do" for your hair an afternoon of tea and reading fun time with friends a cooking class a dance lesson do something new that you've always wanted to try May you be blessed for you are a blessing! Encourage your friends, family, and colleagues by sharing this newsletter with them and invite them to subscribe! Direct them to www.MargaretPundmann.com where they can sign up. Margaret Pundmann is a life and business coach, speaker, and author of numerous articles on living your most powerful life. The "Powerful Living, Powerful You" newsletter is written and distributed by Emerge Enterprise. Copyright © 2010 Margaret Pundmann. All rights reserved. www.MargaretPundmann.com.

Caring For Yourself, part one

Dear Friend,

Eighty percent of health care today is self care, the actions people take to bring themselves relief or prevent the condition in the first place.

Molly Metter, National Program Director of Healthwises

The Holidays are around the corner and during the holidays many of us have the privilege (and responsibility) to care for others. Let's take the next two weeks and make a concerted effort to take care of ourselves. We will focus on a holistic view of caring for and nourishing ourselves. The four areas include Physical, Mental, Emotional, and Spiritual. Why is this important? As spouses, parents, children, siblings, employees, bosses, leaders, and social contributors we are called upon to give back to the world around us. Yet, when we fail to care for ourselves we aren't able to give back. It is like the oxygen mask on an airplane - we must put it on ourselves first, before we put it on those around us. Consider this: In order to serve others we must ensure that we are fully nourished.

• We are all role models. We are examples to others.
• By taking care of ourselves we quietly encourage those around us to get their needs met.
• Self care is a great way to manage stress and prevent chronic stress. Now that we know why it is important to care for ourselves, let's explore ways that we can be nourished.

What are some ways that you can care for yourself? Physically - What activities "fill my cup?"

• Walking
• Running
• Hiking
• Bike riding
• Practicing yoga
• Sleeping
• Eating nourishing foods
• Getting a massage
• Lifting weights
• Staying hydrated
• Doing an exercise video
• Going swimming

Emotionally - Who or what enables me to feel centered and balanced?

• Practicing Yoga
• Meaningfully connecting with friends and family
• Giving undivided attention
• Letting go of emotional drains - people, activities
• Avoiding negative thinking habits
• Having fun - seeing a movie
• Breathing deeply
• Seeking professional support
• Creating a relaxation ritual
• Having a bubble bath
• Staying in the present moment
• Loving yourself
• Forgiving
• Showing gratitude
• Laughing
• Being creative...singing, dancing, painting, or writing
• Enjoying a manicure or pedicure - sharing the experience with a friend
• Planting a garden, picking fresh flowers, or buying a small bouquet
• Applauding your strengths
• Nurturing a loving atmosphere in your home

Mentally - What are stimulating things that I can do?

• Sleeping enough - Melatonin produced by your brain enhances the body's ability to fight infection.
• Eating "brain" foods - Wild Salmon, Blueberries, Walnuts, and Green tea to name a few.
• Learning something new
• Enjoying a hobby
• Getting fresh air
• Enjoying silence
• Serving others
• Reducing stress
• Staying connected and informed - reading the newspaper
• Doing a crossword puzzle
• Trying Sudoku
• Avoiding negative thinking habits
• Allowing yourself to enjoy dreaming
• Reading
• Doing something you've never done before
• Staying in the present moment

Spiritually - What can I do to nurture my soul?

• Studies have shown that believing in something larger than yourself strengthens your ability to cope with depression.
• Praying
• Participating in community worship
• Meditating
• Reading scripture
• Displaying an inspirational quote or verse prominently
• Connecting with nature
• Keeping a gratitude journal - this has transformed my life and can transform yours as well...more on this next week!

Make It Happen This week pick one way to care for yourself physically, mentally, emotionally, or spiritually. Use the list above as a point of departure to design one way that you can nourish yourself. Don't over complicate this task - just do what seems fun! With all of these activities consider frequency vs. duration. Set specific, measurable, realistic, and scheduled goals - it needn't be four hours long - if you are slim on time then find an activity that will take less than 30 minutes.

Try This "Reach for the Stars" Stand in a comfortable position or sit in a chair and do this exercise. Reach your arms up, over your head. Stretch your arms out toward the sky, as if you were reaching for the stars or the sun. Hold that reach for as long as you can, 5 to 10 seconds is good. Try this with your palms up, palms down, your fingers laced, or your hands loose and free. Never push to the point of discomfort. You can release the stretch by exhaling your breath and dropping your arms to the ground. On the next inhalation, come to a regular standing position or reach up again. Count at least four blessings! Now add a fifth - YOU! Blessings to you!