Archive | August, 2012

Mastery of feeling damn fine every day

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Everything was going swimmingly. You’ve been kicking goals, working hard, knocking it up a notch. Then BAM! All of a sudden you’re eating food that doesn’t bring you joy, you’ve stopped exercising and you’re just generally hating on yourself and life.

Consistently feeling good requires awareness and a little aligned effort. Surprisingly, this effort doesn’t involve taking a 3 month sabbatical or an expensive holiday to get away from it all. It involves small, simple steps you can take every day to keep you feeling great!

A very wise mentor once told me about the 4 levels of mastering behaviour.
They are:

1.Behaviour that feels good AND is good for you (eg – getting a massage)
2.Behaviour that does NOT feel good AND is good for you (eg – a challenging but rewarding work project)
3.Behaviour that feels good BUT is NOT good for you (eg – getting blind drunk)
4.Behaviour that does NOT feel good AND is NOT good for you (eg – cutting yourself)

Let’s face it. Most of us spend the majority of our time in Level 2 behaviour. This is the stuff that doesn’t really feel good at the time (ie it’s a challenge) but enables us to achieve a higher purpose. Working, studying, exercise…

And while they may be good for us, these challenges sometimes feel hard. So when we need a break, we naturally want to do something that will make us feel good. But if you’re anything like me, you’ll descend into Level 3 behaviour, rather than stepping up to Level 1 behaviour. (And when I was younger, and really couldn’t cope, I used to descend further into Level 4 behaviour).

Let me rephrase…

“Thank god exams are over. Where’s that bottle of vodka?”

Or maybe,

“Work was so shit today, I’m gonna sit on the couch and inhale a block of chocolate and a bottle of wine.”

Or even,

“Ow, I’m so sore. I’ve been exercising like crazy and now I’m going to order pizza. I’ve deserved it.”

When we’re stressed out or tired after a challenge, we reward ourselves with behaviour that feels good but it doesn’t serve our higher purpose (Level 3).

Now this doesn’t mean we can’t celebrate our achievements! It just means we need to replace the behaviour that feels good but is NOT good for us (Level 3) with behaviour that still feels good AND is good for us (Level 1).

This “feel good AND good for us” stuff is the sustainable, joyful, nurturing, resourceful stuff.

It doesn’t have to be big, and it doesn’t have to be expensive. In fact, it’s better if it’s not because these activities are best done often throughout the process of being challenged so we don’t burn out.

When I first learned these steps, I wrote a list of 10 sustainable Level 1 activities that brought me joy. They are:

1. Meditation
2. Yoga / Pilates
3. Reading Osho Zen Tarot cards
4. Reading an inspirational book or blog
5. Watching a TED video
6. Dancing
7. Being near water
8. Blowing bubbles
9. Hanging on Pinterest
10. Creative journalling / writing “morning pages”

So what’s your Level 1 activity list look like? Let me know in the comments below so I can add to my list :)


21 ways to make your meal more mindful

This is pretty much the opposite of mindful eating but a hilarious example of impulsive eating!

Seriously though, learning to eat more mindfully was a big step on my journey to love my body, treat it right, and end my tortured relationship with food.

Paying attention to what you eat and why can have a big impact but it doesn’t need to be hard.

Here are 21 simple ways to make your meal more mindful.

  1. Sit down
  2. Put your fork / spoon / chopsticks down between each bite
  3. Smell your food
  4. Don’t watch TV while you eat
  5. Don’t Tweet while you eat
  6. Don’t eat at your desk or computer
  7. In your head, describe the taste and texture of each mouthful
  8. Imagine where each ingredient has come from, imagine the tiny seeds sprouting and growing, taking in the sunshine + water, being harvested and then delivered to you
  9. Express deep heartfelt gratitude for the food you are about to eat
  10. Take a breath between each mouthful
  11. Time how long your meal took then try to take longer next time
  12. Repeat the mantra “My body takes all it needs and releases the rest”
  13. Create a beautiful table setting and admire it while you eat
  14. Use the fine china (even if you’re dining alone)
  15. Use quality ingredients and notice the difference
  16. Imagine you’re tasting everything for the first time
  17. Relax your face
  18. Repeat the mantra “I am eating now”
  19. Try a new ingredient or recipe
  20. Take a photo of your meal
  21. Enjoy it!

What about you? Got any simple steps for mindful eating? Share them in the comments below so I can add them to the arsenal.