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Practice Skillful Contemplation and Meditation in Our Lives

WE ALL GET PULLED AND DISTRACTED IN MANY DIRECTIONS 

Last Sunday PM we had a terrific discussion in the Question & Answer session at meditation group, in response to a question:
HOW do we make life meaningful and a practice skillful life choices even after our meditation sessions?

Here us a summary of the excellent discussion:

 GLOBE MEDITATION.

Serenity Prayer

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Bob’s Story…How Did I Continue Healthier Choices for Over 43 Years???!!??

Be Free to Climb Up Mountains!  Meet Bob.

Losing about 250 pounds allowed me to achieve my dreams. How did I do it? I climbed up the mountain—step-by-step—and transformed my life in the same way.  

    

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bob wilson jpep-FAT PICTURE-2                              

Bob above at 260 pounds—my high school graduation picture. At my maximum, I weighed over 100 pounds more.   I could NOT have gone hiking!!                                    

Hi! I wanted to share with you my step-by-step journey. I lost about 250 pounds and have kept it off for over 43 years, and have been drug and alcohol-free for over 28 years. I weighed about 400 pounds in the eighth grade.

My story shows an example of how one person worked with the process of making lifestyle changes. For me, it turned out to be pretty easy to learn about new foods and to become more active in my daily life. I found the difficult areas to transform to be life-balance, self-esteem and self-talk, my depression, intense emotional eating, and learning the skill of problem solving when things weren’t going well. These are all steps up the mountain of lasting lifestyle change. All of these areas influenced my food and activity choices.

When I started my journey, my lifestyle behaviors were out-of-control and unhealthy. I was always the fattest kid in school. My eating habits and lifestyle kept me that way.

I found that success at achieving a healthier life requires learning a series of new lifestyle skills. These skills allowed me to create my life in a NEW way. Before I started my journey, I didn’t know any of these skills. Learning them opened for me the prison door to my isolation cell of overweight. I was no longer a victim of my out-of-control, unhealthy habits. It was so ENJOYABLE to discover the freedom of new options for living.

Skill power, not will power, is the key to success!

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SKILL #1: Take time to create a new life. I found that choosing to take the time is absolutely essential. If I don’t make the time to evaluate my patterns, select skills to try out, and practice them, I will find myself stuck with the same old habits (patterns) that keep me overweight and unhealthy.

For me, the pattern of “over commitment to others and under commitment to myself” sets me up to make unhealthy choices in my life. This pattern has been a key obstacle in being healthier. Does your brain and heart dream up commitments that your body can’t keep? Mine sure does! I had to find out how to slow down and chill out!

Footwork of Recovery

SKILL #2: I couldn’t change what I didn’t observe. Keeping a food & lifestyle journal is like looking in a mirror. I can see the type and amounts of food I eat each day, and how my emotions, people, places, and events, influence my choices. I can notice my problem eating and lifestyle patterns. I can also see the benefits of trying out new foods or different lifestyle choices. Keeping a journal allows me to “write away” the pounds. I can learn new things and try them out. I discovered how to be my own lifestyle trainer and coach.

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SKILL #3: Make great tasting, healthy eating a priority-even in the midst of a hectic lifestyle. I plan ahead. An ounce of preplanning is worth a pound of fat! I take time to plan meals and snacks for myself (and my family). To help me, I discovered menu planning that celebrates vegetables and fruits! I use food to fuel my busy lifestyle and to provide energy for all the activities I enjoy. I found a new, healthful style of eating happens one new recipe and new food idea at a time. Also, mouth fun, enjoying what I eat, is essential if I’m going to make my new choices a permanent part of my lifestyle and not just a “diet.”

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SKILL #4: The reward for consistent physical activity is vibrancy! I tried to be flexible and jump into a variety of different physical activities. I began to feel the power, to celebrate the inner strength and sense of well being that come from allowing my body to experience the joy of movement.

I make fitness a priority. I plan family and personal vacations around fitness, or invite a colleague to “do business” over a walk rather than lunch, coffee or drinks. I walk to the bank to use the teller machine. It’s like winning the lottery. I put your card in and money comes out!

My increased physical abilities brought me a sense of awe and appreciation for life. The quality of my life has improved dramatically because I lost weight and became more full of zip. I never would have been able to hike to the Goat Rocks Wilderness Area if I hadn’t made a commitment to myself of regular physical activity. I am SO grateful for the miraculous changes in my life!

 Bob on hike

 Bob’s Workout!

 My normal workout is with daily activities—that is I have a home in NE Portland—so I mow my own grass, edge the lawn (with a push edger!!), do my own gardening, paint the house, repairs, etc. Then there is the inside of the home too…mopping, scrubbing, cleaning…cooking!  That burns off many extra calories, and saves $$$ too. Even my garage door doesn’t have an automatic opener—I’M IT!

  • I also blend two activities at once—take a 30-block walk as I walk up to the bank, post office, or store, etc.
  • I walk 6 times/week—just around the neighborhood—in a number of large loops, OR, plan walks in the many, beautiful Portland parks and gardens & green spaces.  I love going on walks with friends—and plan them regularly. Instead of going out for dinner, we get together for activities, and perhaps bring along healthy snacks!
  • Then, there are the weekly hikes to many of the beautiful sights in Washington or Oregon—wow!  Cheap fun!  I get into my aerobic zone for hours—and it is enjoyable!
  • Then, lastly I make a date with—ME! I put my gym & yoga appointments on the calendar—every Wednesday & Friday mornings—there I am at Yoga from 6-7 am, then I do an hour strength training, and 15 minutes on the stationary bike.  I also plan another days— just strength training.  I’ve done this for the last 15 years and have raised my metabolism by 300 calories/day (I know this because I kept records of my calorie-weight-maintenance levels). This has also kept me injury-free and pain-free.
  • WHAT’S THE BENEFIT TO ME??  Blending in regular physical exercise has been an important part of helping me maintain a healthy body, mind, and emotional life.

WHEN A BABY CRIES YOU PAY ATTENTIONShine the Light of Loving Self-Care

SKILL # 5: Learn the skills for emotional nurturing. They’re euphoric and non-caloric! Learning and practicing these skills helped me transform emotional eating and low self-esteem. I learned to celebrate my life! I became a compassionate and loving friend—to  me. I make a commitment to give myself more pleasure and enjoyment in my life, to nurture myself. I remember that I deserve the best! I try to be kind to the being that lives inside of my own skin.

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SKILL #6: For me, counseling and support groups have been invaluable. I tried to fix the “unfixable family, friends, and work places!” This proved to be quite frustrating, unproductive and self-destructive. I didn’t have any role models about how to live a healthy life and to find out about wholesome relationships, problem solving, and conflict management. Through reading books, individual counseling, and various support groups, I was able to dismantle unproductive conditioning and responses to life events. Ah. I’m so GLAD this help was available. It saved my life.

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SKILL #7: Cultivating life-long health: Learning and practicing all these skills can bring friskiness and life-long well-being throughout all of the seasons of our lives. Weight and a healthy life is managed, not cured. It’s an ongoing investment in ourselves. It is similar to good dental hygiene. There is brushing, flossing and use of a periodontal tool, and regular visits to the dentist and hygienist. Making the investment in yourself pays rich dividends: you can chew foods of any texture without problems, you don’t experience the pain of gum disease or cavities, you save lots of money, and you feel self-empowered and capable because of your self discipline.

It is rare to have someone tell you that your life may be out of balance due to MANY different choices you make on a moment-to-moment basis. It is your environment, lifestyle, genetics, and personal habits that keep you off track. It’s not JUST diet or exercise, but ALL of the factors in your life that influence your choices. Your life is an ECOSYSTEM.

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As you learn about your choices and the patterns they form, make small changes, and learn new skills, then day-by-day, overtime, you form new habits. These new patterns gradually bring to you NEW RESULTS (being healthier, happier, and thinner). This happens as you learn to practice problem solving when you relapse to old ways of doing things. Over time, you learn what works and what doesn’t work for you. You cultivate within yourself the answers and skills to manage the challenges that you face!

Explore Bob’s EXPANDED STORY for additional ideas about how I applied all of the Essential Skills that I listed, plus lots more. See also Bob’s Story, Be Active!

For a PDF version of this story: GUTS TO GLORY Walk About Article.pdf

I encourage you to check out the rest of  this site. I share all of these Essential Skills for life-long success, plus TONS of other fun ideas. Happy exploring. May your life blossom into friskiness! 

🙂  Hugs and love, Bob

Explore Making Yearly and Life Vows

SHRINE OF VOWSLIFE VOW SHRINE

I went to the Silver Dragon retreat at the Great Vow Monastery and went outside on a sunny day and visited the Shrine of Life Vows.
http://northwestdharma.org/2014/02/great-vow-zen-monastery-invites-all-peopleto-make-life-vows-at-the-shrine-of-vows/

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LIFE VOW1jpg

A vow is a deep commitment to see something through no matter the obstacles. Vows ask us to continually return, over and over again, to our deepest intentions. Vows help us orient our life to what is most beneficial. And vows emerge from our own unique life and circumstances.

LIFE VOW2

To consider making a vow, perhaps spend time in prayer and reflection about any changes you want to make–major–or minor, lifelong or temporary. Think ahead to the ways this vow may affect your life, your friendships, future plans, etc.

Then work on wording of your vow. Mature planning makes for a mature vow.

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The most important thing about a vow is, don’t take if until you know you will keep it….

or perhaps say “I will strive to..”

Make a practical time limit also…one that you can keep…a day, a week, a month?

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Once the vow has been properly prepared, the next step is to “”declare it” in a little ceremony with one or more friends as witnesses.

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Implementation– Then comes the bottom line: day by day, abiding by the vow you have taken. I encourage you to repeat your vow out loud, along, at the beginning of every day. Read it or recite it as sincerely as you did that first day, and remember the feelings which prompted you to take this vow. It’s very useful to repeat your vow every day…like even taking your marriage or commitment ceremony vows. Both the husband and wife take them every day to actually keep the vows very fresh.

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Remember to respect all vows equally. Whether you vow to stop eating sweets for a week, or to never take a sip of alcohol for the rest of your life, a vow must be respected fully. A sincere vow is an expression of our willingness to work, to sacrifice, to change and grow emotionally and spiritually.

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Adapted from VOWS PRACTICE from Deep & Simple by Bo Lozoff.

WE THEN FREELY SHINE OUR LOVING HEART INTO THE WORLD!

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Our friends, family, and the whole world are affected by our vows to open to life fully!

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Don’t Worry About It!

 Worry

In 1988 (and again in 2013 and 2015 many similar challenges are coming up) I was going through a time of great transition  (I’m retiring at the end of the year) and was worried about everything: finding a new job (or letting go of a former job), my grandmother’s (or mother-in-law’s) care, many friends’ well-being, a love relationship for myself, money for bills, the world’s chaos, and cleaning my messy house! I was an emotional wreck.

I went out on a walk with my mind completely a jumble of distressing thoughts. I was praying and asking God for a sign—please help me understand. Shortly after I looked over towards a truck that was parked on the street and on the rear wooden bumper were engraved the words: DON’T WORRY ABOUT IT! I was astonished! All my thoughts stopped and I smiled. Ah…I could let go of all my concerns. Just trust that things would work out—for me and everyone else. Believe it or not, on that same walk I found a medallion with an inscription on it that said:

 It only takes one person to

change your life….YOU!

 path to happiness

As a postscript—about 20 years later—many things did work out for the best. I didn’t starve, the house did get cleaned, and I did find a wonderful job and a loving companion, and my crazy thinking improved!

  It is safe to let go and relax.

It is safe to let go of the illusion of control.

There is nothing to fear!

FEAR = False Evidence Appearing Real

Be happy for this moment--it is your life!

Pay a visit to: Do you experience overwhelming circumstances and can’t achieve a healthier weight?

Getting to Know Your Stress and How to Management It

What Are We Powerless Over?

Gander at:

Bob-isms: Bob’s Sayings

May Your Life Blossom Into Friskiness!

  1. Accept yourself as you are and as you are NOT. Celebrate your precious life!
  2. Quit “shoulding” on yourself; become a benevolent, kind, and wise observer.
  3. Notice that dieting is DIE plus T for torture.
  4. If we don’t take time for wellness, we will take time for disease.
  5. My head and my heart make commitments my body can’t keep!
  6. We change from the inside out.
  7. A healthy weight is managed in a skillful way, not controlled.
  8. An ounce of awareness and planning keeps you healthy and frisky!
  9. Put away the tough, disrespectful observer and become a benevolent one.
  10. With my former self-talk patterns, I felt like I was walking down the street and my mind would mug me! Now, I embrace myself with deep respect.
  11. I am not what I do, own, accomplish or weigh. I am a wonderful being just as I am.
  12. Changing the size of your stomach (gastric surgery) does not change the hungers you are trying to fill.
  13. We have become very sedentary, so to become active, we have to give our tush a push…and get moving.
  14. Just because I make a mistake, I am not one. Mistakes are practice.
  15. It’s never too late to be what you could have been. Begin now. Begin flamboyantly!
  16. Most often baby steps lead to success, but sometimes giant leaps are called for.
  17. If you continue to do what you’ve always done, you’ll continue to get what you’ve always gotten.
  18. Practice doesn’t make perfect. Practice makes permanent. So, just begin again!

Be happy for this moment--it is your life!

  1. Stop the “Yeah, buts”.
  2. Before my life was stuck. My head had been up my ass, but the lights were out; now they’re on! I’m changing for the better…one step at a time. My life has blossomed.
  3. If I had a friend who treated me like I treat me, I wouldn’t want to be around them. Be gentle. Be kind.
  4. I’m allergic: I break out in fat all over my body (if I take in too many calories!).
  5. I have had hand to mouth disease, and would eat out-of-balance. Now harmony is restored. Ah…
  6. Have a lot of “mouth fun” (pleasure in eating); it’s important. Celebrate the sensual pleasures of foods.
  7. At times, I can resist everything but temptation. So I try to set up my various environments to support my success at making healthier choices.
  8. At potlucks and other events that have lots of foods, I may think, “So much food, so little time!” I make an effort to remember, it’s not my last meal. I will be able to eat again! Go there to see the people, not the food!
  9. Plan for the future, but live in the present.
  10. Oh, freckles! Oh, holy petunias!
  11. Give up all hope for a better past.
  12. Free food comes with a cost.

Inner Child Overeating

  1. You can’t eat what’s not there. Keep your different environments set up to support your success.
  2. What crawled up me and died (when I find myself lost in compulsion and am grumpy towards others)? Isn’t it my love for myself? So, just begin again…be gentle, be kind towards my self and forgiving.
  3. I have often participated in “Dial a Compulsion,” instead of healing root causes and exploring healthier options.
  4. For those of you who indulge too often, you will bulge.
  5. Be aware of the difference between mouth lust and mouth fun.
  6. Transform “delight deficiency syndrome” (emotional depletion) with non caloric, no-cost self-nurturing treats.
  7. I’m the Chairman of a Board of Directors made up of all the crazy people who live inside my head. I benefit from listening to all parts and making wise and skillful decisions.
  8. When we eat in an unhealthy way, our body pings and knocks and bulges. Choosing to eat healthfully is making an amends towards my own body, mind, and spirit.
  9. Continue suiting up and showing up. When you attend a class to explore new skills, if you bring your body along, eventually your mind will follow.

5 LESSONS FROM DR. SEUSS

Frolic around: What Does It Look Like When Things Are Going Well? 

 

Reasons We Eat: Healthful and Harmful

When trying to lose weight, one may feel shame, avoidance, or obsession about eating. As an alternative, it might be helpful to consider a new way of looking at food and eating.

Healthful Reasons to Eat

Let’s explore the REASONS WE EAT:

  1. PHYSICAL HUNGER is an obvious and essential reason to eat. When you are hungry, it is inappropriate to deny yourself food. There is no reason for guilt or shame. The WAY to lose excess weight is to cultivate a healthful style of eating. Eating when you are hungry is like breathing AIR to stay alive. It is necessary for life.

    • When you are physically hungry, every cell in your body sends out signals requesting nutrients. Your cells do not have cravings for specific foods. They want water, vitamins, minerals, amino acids (proteins), fatty acids, and glucose, which can be provided from a variety of vegetables, fruits, grains, legumes, meats, and calcium-rich foods.

    • Physical hunger builds patiently and gradually over a 2-4 hour period following your last meal. Physical hunger signals a preference that you eat soon, but it does not command you to eat the instant you begin to feel it. Look into: Listen to Your Body. It Will Talk to You: Hunger Scale and How to Fuel-Up Your Body Throughout the Day  to learn about your Body’s Fuel Gauge. Eating regular, small meals is made easier by taking along a variety of food choices WITH you. Go to taste: Bob’s Lunch Bag.

    • It is based in your stomach with a gnawing or rumbling which becomes more painful over time. You may begin to feel lightheaded or a lack of energy if over hungry.

    • When you eat when you are physically hungry, you are aware of the food on your fork, in your mouth, and in the stomach. You choose how much you need to eat to fuel and nourish your body and STOP eating when that is accomplished. A helpful practice to help get in touch with your TRUE hunger signals is to follow Eating Awareness Training. Come to learn about yourself as you explore Factors That Influence How Much We Eat.

State of the Plate-crop

    1. NUTRITION refers to choosing foods containing the specific nutrients you know your body needs. It also means LIMITING FOODS  with too much fat, salt, or sugar. Appreciate: Essential Skills section #5 for ideas about Cultivating a Sustainable, Healthful Plan of Eating–one step at a time.
    2. CONVENIENCE is working around your busy schedule to meet your body’s need to eat in a flexible way. For example, if you are not fully hungry before a meeting, you may bring along a food bag so that you can eat on break, or eat after the meeting. Or perhaps eat a small salad or veggies before you go. Investigate: Essential Skills #6 for ideas about Planning and Preparing Delicious Recipes. Also go to see: Nutritious and Yummy Snacks, and What Does Bob Typically Eat In Any Given Day? for ideas on scrumptious foods for home or on the go.
    3. PLEASURE means that is is important to ENJOY foods (and other lifestyle choices that you make) and eat foods we like. It is important to have MOUTH FUN! Celebrate the pleasures of food. Use all of your senses. You can learn to celebrate a healthful lifestyle! In fact, making FUN your focus will insure that your new patterns naturally become your new way you create your life. Frolic in: CELEBRATE Healthful Eating! Yum! Make It FUN. Make It Colorful!, CELEBRATING The Simple Joys Of Life!, The Power of Fun: Celebrate Enjoyable Ways To Be Active!, An Alphabetical Guide to Zestful Living, and Sprinkle Dollops of Delight and Self-Care Towards Yourself for ideas of how to begin.

     

Intuitive Eating by Evelyn Tribole M.S. , R.D. and Elyse Resch M.S., R.D. is an excellent resource on honoring your hunger, enjoying the pleasures of food and feeling your fullness. To explore her 10 Principles of Intuitive Eating and her website.

Harmful Reasons to Eat

Crisis

Most of the SELF-DESTRUCTIVE reasons to eat have to do with using food to alter your emotions. When you eat to numb feelings, the result may be frustration in out-of-control eating and in the knowledge that your body is receiving extra calories that will be stored as more fat.

© 1999, adapted with permission, The Don’t Diet, Live-It Workbook by Andrea LoBue and Marsea Marcus, by GÜRZE BOOKS: Eating disorder resource catalogue. www.bulimia.com   Articles on recovery, basic facts about eating disorders, newsletters, self-help books, professional texts, educational videos, internet resources, national organizations, treatment facilities.

ASK: Am I eating to fix painful emotions or situations?

From The Food Fix By Sandra Stoltz.

By choosing NOT TO EAT when you are emotionally hungry, you are creating healthy limits, which can allow you to release and heal your feelings. FOOD will never provide real support when your are anxious, bored, or lonely. Take some time to sort through: The Ovals–Developing and Maintaining a “Personal Plan of Eating”  Discover what are you REALLY hungry for as you learn How to Develop a Loving, Self-Nurturing, Inner Voice For You!

So HOW do you change the HABIT of eating to numb out uncomfortable and distressing emotions and situations?

Learn to be your own fitness coach—use your brain and ask the right questions!

FITNESS COACH_

I can see what I do and I can see how to change it.

Choose to become aware:

  • Acknowledge, accept, and understand, your pain and your pattern

  • Get in touch with what you FEEL

ASK: Will this choice increase my aliveness or decrease it? Free me, or imprison me?

Try several experiments to learn about FEELINGS:

  • Touch your thumb and forefinger together. What do you feel? Pressure? Heat or cold? Now touch a table top with your finger. What do you notice then? Is it colder? Harder?

  • Now pinch yourself on your upper arm, with your forefinger and fingernail– pinching harder and harder. Now what do you feel? Pain? Discomfort? Now let go. What do you notice? Do you notice that the pain subsides? Ah.

  • Remember the feelings that you have had as your BODY lets you know that you have to relieve “liquid or solid wastes” from your body. Have you ever noticed those SIGNALS, but ignored them because you were really busy? What feelings did you notice after awhile? Did it get SO PAINFUL that you HAD to stop what you were doing and attend to your body’s needs? We’ve all had this happen to us.

Use this same AWARENESS AND PROCESS to provide clues to you about your emotional eating PATTERNS.

THE KEY SKILL IS TO DEVELOP A PAUSE BUTTON–TO STOP!

Just like a tape recorder has a PAUSE button.

Don’t immediately go to FOOD to make things momentarily better.

  • So FIRST, Notice your habits. Become your own “gentle observer.” Take time to go inside yourself. Explore your feelings that arise in you. Do You Experience a RAIN of Feelings?

  • What are you hungry for? Rest? Affection? Quite time? What do you really need? Take the time to Shine the light of self-care towards YOU!

  • PRACTICE THE SKILL OF RESPECTFUL SELF-TALK: Nourishing Affirmations and How to Develop a Loving, Self-Nurturing, Inner Voice For You!

  • Investigate: The Horse Of Habit (patterns) story, How to work with food cravings, and  Meditation—Why and How—Cleanse and Train The Mind.

  • It is helpful to notice how your mind works. In Eckhart Tolle’s book, Stillness Speaks, he shares some helpful insights:

    • The mind exists in a state of “not enough” and so is always greedy for more. When you are identified with mind, you get bored and restless very easily. Boredom means the mind is hungry for more stimulus, more food for thought; and its hunger is not being satisfied.

    • When you feel bored, you can satisfy the mind’s hunger by picking up a magazine, making a phone call, switching on the TV, surfing the web, going shopping, or–and this is not uncommon–transferring the mental sense of lack and its need for more to the body and satisfy it briefly by ingesting more food.

    • Or you can stay bored and restless and observe what it feels like to be bored and restless. As you bring awareness to the feeling, there is suddenly some space and stillness around it, as it were. A little at first, but as the sense of inner space grows, the feeling of boredom will begin to diminish in intensity and significance… pages 18 – 19.

    • Stillness Speaks, (2003), by Eckhart Tolle, Namaste Publishing and New World Library. From the Introduction: “The only function of a spiritual teacher is to help you remove that which separates you from the truth of who you already are and what you already know in the depth of your being.” Enjoy discovering your inner being! See also Practicing The Power of Now, (1999), by Eckhart Tolle.
      • Namaste Publishing promotes Eckhart’s books and other materials. Their mission is: “To make available publications that acknowledge, celebrate, and encourage others to express their true essence and thereby come to remember Who They Really Are.” Find them at:  www.namastepublishing.com/  
      • Namasté means, “I honor the place in you in which the entire universe dwells, I honor the place in you which is of love, of truth, of light and of peace, when you are in that place in you and I’m in that place in me, we are one.”
  • Check out: the Emotional Eating section to notice which emotions are TRIGGERS for you. Keep track in your diary. Notice the PAIN or DISCOMFORT that comes to visit you. Just notice. Try not to use food to mask your uncomfortable feelings.

  • Scrutinize: Which Puzzle Pieces Contribute to Your Overweight? to figure out your lifestyle DANGER ZONES–WHAT people, places and things influence your choices.

  • Explore: Bingeing: Fall Down Seven Times, Stand Up Eight to develop the SKILL of self-awareness and becoming a self-manager. A note: many people abandon record keeping when they have problems. I ENCOURAGE YOU TO WRITE DOWN WHATEVER HAPPENS. When you do this, you will begin to see your patterns and begin to FIND YOUR SOLUTIONS to transform and manage your DANGER ZONES. Practice regularly: the Daily Check-In section.

  • Turn your attention to:  Getting to Know Your Stress and How to Management It and On The Spot Stress Managers to learn new ways to cope.

  • For some FUN, if all else fails, you might try out If All Else Fails: A Refrigerator Air Bag! and Additional Support!

  • You may find that you can’t sort through things on your own and would benefit from the advice, insights, or support of a trained listener. Consider: Do you experience overwhelming circumstances and can’t lose weight? , Thoughts on Healing and Helping, and Therapeutic Help for the Journey for ideas.

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Mental Nutrients: What To Say When You Talk To Your Self

If you continue to think what you’ve always thought,

you’ll continue to get what you’ve always got!

Our mind is the garden, the thoughts are the seeds, the harvest will be either flowers or weeds.

Inevitably so, inevitably so! Mel Veldon.

The quality of our thoughts influence the quality of our lives. Our minds can make us sick OR we can use our minds to improve our health.

If you have found that your mental habits and life experiences have led to your feeling discouraged, disconnected, and drooped–believe it or not–those patterns of thoughts and emotional reactions CAN be changed!

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You can open yourself up to positive and powerful habits of thought and more balanced emotional reactions. You can learn to celebrate yourself and life!

When my mind gets into fear, disappointment, feeling alone and unloved…I acknowledge it, and then I take time to consider different kinds of thoughts and images. Since at least at one level, I’m creating my “feeling tone” of my experience by my interpretation of it.

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I had to learn about my thinking habits, to accept the fact that “what I think becomes me.”  Whatever I put my focus on…EXPANDS: fears or trust, misery or happiness and joy. When I constantly think discouraging thoughts about myself and others, I end up feeling very discouraged about everything. I tried it. It works! But when I put encouraging, loving thoughts into my mind about others and myself, I have a great time! I tried it. It works! The choice is yours—and mine.

A healthy body is built by practicing sound nutrition choices

and living an active lifestyle.

 A HEALTHY MIND is developed through developing effective MENTAL HABITS.

Plant the Mental Garden of Your Life With Seeds of Well-Being!

Delight In Exploring!


Imagine Your Ideal Day
, consider Harmony, Abundance, Equality, and Commitment

 How to Develop a Loving, Self-Nurturing, Inner Voice For You!

Nourishing AffirmationsSeeing your uniquenessCreating a vision for your new life,

Letting go of all your old self-destructive or restrictive personal identities,

GIVING YOURSELF all of the love you want from others,

and Stretching yourself towards new dimensions of well-being!

Be Happy and Contented! and Various Meditations

Peace! and Kiss The Earth and Walk as You Touch Peace in Every Moment!

Happiness Project Toolbox

The Happiness Project Toolbox supplies eight tools to help you construct your “happiness project.” Everyone’s project will be different, and there’s no right or wrong way. You can use all eight tools, or you can pick one tool that appeals to you. Just jump in and start now. http://happinessprojecttoolbox.com/

 

Daily Strength Website: Discover many Popular Support Groups. Also find health blogs, expert treatments, and other ways to be empowered. http://www.dailystrength.org/

 

Zen Habits: Zen Habits is about finding simplicity in the daily chaos of our lives. It’s about clearing the clutter so we can focus on what’s important, create something amazing, find happiness. http://zenhabits.net/ and About Zen Habits: http://zenhabits.net/about/

Along your journey of change, be gentle with yourself!

Be respectful towards yourself:

Don't Shout

“Don’t shout at the apple and demand that it ripen!

It won’t ripen any faster and all you’ll get is a sore throat!!!”

—Advice given to me by my counselor

Affirmations: Suggestions & Methods for their use

See Bob’s story Mental Skills — whatever you FOCUS ON, expands!

Also check out Bob’s story The Emotional area.

Visit Home Coming: Reclaiming and Championing Your Inner Child.

Explore  When Helping You Is Hurting Me.

Discover Re-evaluation Counseling.

Consider the Dieting Versus Non-Dieting Approaches.

Contemplate the Out of hell, into freedom thoughts and lastly,

Transform your thinking, visit Make your mind an ocean and Meditations