relationships – Amy McCae

Mindful Relationships in Business

February 19, 2020

Relationships skills are vital for success, happiness and a peace of mind. Purpose, passion, and responsibility are vital to any industry leader and to any organization being sustainable. People are the most sustainable resource.

Below is a list of Mindful Relationships based questions. These were developed during my Life Coaching training merely by accident. They are a testament to the creative, intuitive, resourceful process of even “practicing” coaching.

You can go through this list of “Corporate Competencies” and answer the questions. Then, go back and answer the questions as you see your organization or your team.

1.Core Values

*Do you have them? Do you use them? Are they spoken about regularly? What’s the strategy for implementing? Does everyone agree? What does your company really value?

2. Cause

*Why do you care? Why do your partners care? What makes you want to do your job? What makes your employees or colleagues want to work? What does your company seek to achieve? Why?

3. Community

* Do you have friends at work? Are there wellness events? Are there continuing education opportunities? Are there social functions you can attend? Are meetings handled effectively?

4. Connection

* How connected to resources is your corporation? Are your resourceful? Are you networking? Social Media? How are you staying in touch with life outside of work?

5. Clarity

*Do you understand your position and where you intend to go? Does your manager or team as well? Do you have goals and plans set? Are you achieving your goals? Why or why not?

6. Contribution

* What do you bring to the company intentionally? What education or skill set do utilize? In what ways do you help the people you work with? In what ways can you make your employees jobs better?

7. Creativity

*What new advancements has your business made? What new ideas have you come up with? Do you have time to be creative? Is there a brainstorming process? Are people receptive to new ideas? How can you insure you and your colleagues have the space and time to become visionaries? What do you need to do so?

8. Commitment

*Are you really committed to the job? The industry? The company? The title of your position? The people? What do you do that expresses your commitment? What does commitment mean to you?

9. Communication

*Do you hear your boss? Do you validate your colleagues? Do you express yourself appropriately? Are you listening to reply or understand?

Take the time to answer honestly and reflect on what you need, desire, and value so that you can communicate, be validated, and improve all of your relationships.

If you would like to learn more about how to use mindfulness based practices in your life or in your organization set up a call now HERE

Amy McCae

Corporate Wellness Trainer. Life Coach. Mindfulness Meditation Teacher. Intuitive Energy Healer.

www.amymccae.com

The Art of Mindful Communication

February 5, 2020

” The single biggest problem in communication is the illusion that it has taken place.” George Benard Shaw

Can you hear me now?

I have often joked that monk on a mountain may have an easier time as he isn’t stuck dealing with people. We all have had a family member, boss, or colleague that we felt challenged by and needed to have a conversation to resolve the issues. Since you likely can’t retreat from the world you might as well learn how to communicate effectively.

A mindful conversation includes three parts; listening, looping, and dipping. For the details on how to practice scroll down…I find it considerably easier to practice with clients or just to practice than I do in “real” life or with certain people and relationships. Be easy on yourself and just practice. Remember kindness and curiosity go a long way.

AND so does perspective…

Being the oldest of four children I am always amazed at how differently we each view the same event. I can sit with my siblings discussing a prior holiday and some how we each have our own version as well as our own feelings. Same event, same people, completely different experience for each one of us. Remember this when dealing with others; your perception of what is occurring is different from the person you are communicating with.

Imagine an optical illusion you have seen in the past. Were you able to see it different ways or did it take a while? It is always interesting to me that we see things one way and may not even notice other ways unless someone points other options out to us. Suddenly we then have new options for our perception. Our awareness has broadened and we are now more open-minded and receptive. Remember this in your conversations. You want people to understand your perspective so be open to theirs as well. Passing judgement will only hurt you and them. Being compassionate for yourself and others will assist you greatly.

Mindful listening is the practice of giving your attention to another person moment to moment. Let’s be honest and think how often our minds wander to other things when we are with other people. When your mind gets away and your attention wanders you simply notice and gently bring it back to the person. Being present with another person and listing to them feels like an act of compassion and kindness. You can even do it with strangers!

Looping is a process that looks like this: One person is speaking and then the other repeats back what they believe they heard. The speaker then gives feedback and the listener again repeats until the the speaker feels understood. Your perception and awareness expand.

What is referred to as “dipping” is checking in with yourself. We are often distracted by our own thoughts, sensations, and experiences. This is useful for both the speaker and the listener. When you get distracted just notice without judgement. Name the emotion, notice the sensation, acknowledge the thought.

To practice formally you can get a partner and explore the following. Speaker one will speak for four minutes and speaker two will listen. Then, speaker two will repeat what speaker one said in an attempt to understand for four to six minutes. When one is speaking the other must be silent. You also must not try to “fix” the speaker’s problem. You aren’t listening to reply either. You are listening for them to feel heard and validated.

Remember also that you are continually checking in with yourself, perhaps sensing your body or noticing your breath, acknowledging your feelings. This insures you are present, consciously choosing your response, being kind and curious, and that you resolve problems.

Mindful Breathing, Mindful Emotions (Affect Labeling), and a Body Scan are a few core practices in mindfulness based practices so… if you practice these on your own then when you are having a conversation!!

If you would like to learn more about how mindfulness and mindful communication can help you or your organization please set up a phone consultation https://amymccae.as.me/focussession

Thank you,

Amy McCae

Corporate Wellness Trainer, Life Coach, and Mindfulness Meditation Teacher

www.amymccae.com

Cultivating Compassion: The Energy of Emotion

When someone smiles do you smile back? The energy of a smile :).

After a long winter with far too much snow shoveling, I welcome the sound of birds chirping, the smell of rain, the green grass, and the way the warm sun feels on my skin. While winter seems to be a time to reflect and hibernate, spring brings a vibrant energy that makes me smile and motivates me. The energy of winter feels different than the energy of summer and I feel different.

Have you ever walked into a familiar room or into a meeting in a bad mood and suddenly be uplifted by the positivity you feel? Is there someone in your life that every time you are with them you walk away feeling drained? We often refer to this as the “energy” of a room or being “empathetic.”

Google defines energy as the strength and vitality required for sustained physical or mental activity. (1st definition) Quantum physics states that absolutely everything in the Universe is made up of energy. Einstein said that energy could not be created or destroyed it could only be transformed. Everything is energy including your emotions.

There is a phenomenon referred to as emotion contagion. In it’s simplest terms this means that you unconsciously mimic another person’s non-verbal clues and feel the reflection of those people’s emotions. You can “catch” emotions.” Think of a time when someone was crying and you began to cry, they may even stop crying when you start. Imagine a time you were sitting at your desk angry and a co-worker walked in and knew to walk out without you saying a word. How about when a child was sad, how did you feel? Spouse have a headache and suddenly you do to? You are designed to be empathetic so that you can develop compassion.

“Compassion is the basis of morality.” Arthur Schopenhauer

Mirror neurons are brain cells that react both when you perform an action as well as when you observe someone else performing that same action. When you watch someone get pricked with a needle you know what they are feeling but you don’t physically feel the same pain in your finger. You may even almost move your hand but you won’t because of your brain circuitry. Mirror neurons enable you to view another’s state from a virtual reality standpoint and you become empathetic. This allows you to feel compassion which will motivate you to action. Isn’t the world a better place when you are compassionate?

Empathy and compassion are vital skills in personal development, professional successes, and all relationships. Below are simple MINDFUL ways to practice.

Practice a body scan (Mindfulness Meditation)
Listen to understand not to reply
When overwhelmed by emotions and unsure of where it is coming from start asking; “Is this mine?”
Practice Affect Labeling (Mindful Emotions)
When in a challenging situation notice your breath, practice the pause
Make a list of ways you can influence energy
Make a list of actions you can take related to being compassionate
The simple act of meditating cultivates compassion for yourself and others!!! Meditate today 🙂

Sending you all the joy, peace, and love you can imagine!

To learn more about how Amy can support you please set up a complimentary 20 minute phone focus https://amymccae.as.me/

Amy McCae

Certified Life Coach and Mindfulness Meditation Teacher and MORE

http://www.amymccae.com

http://www.creativewellnessomaha.com

Amy specializes in helping leaders overcome self-doubt and overwhelm so they can have clarity, confidence, and peace of mind. She offers Mindfulness Matters an accredited online course with or without Life Coaching to individuals and corporations. Amy also as offers classes, presentations, and seminars as well as several types of energetic healing.

COMPLEMENTARY PHONE CONSULThttps://amymccae.as.me/

Mindfulness Matters is an accredited, neuroscience based, emotional intelligence program created for developing visionary and conscious leaders. Many leaders struggle with self-doubt and overwhelm. This course insures you gain clarity, confidence, success, and will even help improve your relationships and health!!

Amy spent her childhood dreaming of being a doctor only to watch her mother die of cancer when she was 20. Her life took an entirely different direction after that and she spent much of her 20’s sick with chronic illnesses.

One day Amy was too sick to take care of her newborn baby and she had to crawl to the phone to call for help. Amy then went on a quest to heal and looked in places she never knew existed before that day. AND she healed largely through fitness, nutrition, and meditation.

Through that experience Amy rediscovered a passion for helping others. She is committed to excellence and to making a difference in the world.

Contact Amy today!!! creativewellness@cox.net

Too Busy to Pay Attention?

“Practice the Pause” is a common phrase in practicing mindfulness. This quiet moment is space of empowerment. It is where your ego and its incessant desire to control can take a back seat AND instead you are blessed with being gracefully and intuitively guided. The answers you seek are there if you simply become quiet and listen. BUT… odds are you avoid this, correct?

As I was “trying” to figure out what would be a good topic. I began to consciously set intentions in my mind to know what to write about. I asked for the ideas to be inline with my purpose of helping people to live healthier and happier lives, and to raise consciousness to create a better world.

FOR A MOMENT I PAUSED… and in that moment of silence realized all morning the same lyrics were running through my mind. So… I “Googled” the words to learn that the song was “What About Us?” by Pink. Being the curious person that I am I then read through the lyrics. Being the passionate person that I am I tried to research the song’s meaning. As it turns out the meaning, intention, or purpose of the song will not be revealed by the internet. The interpretation is entirely up to you.

The song asks a number of questions which inspire awareness. Awareness is key to absolutely everything. If you don’t know what you love you won’t make decisions that lead to happiness. If you don’t know what you are good at you will never be successful in business. If you don’t know what the problems are in a situation finding resolutions is going to be challenging. If you don’t have emotional intelligence your relationships will always suffer, including the one with yourself. If you don’t know what you are thinking you will act unconsciously falling victim to your own mind and the reality you create.

“Between stimulus and response there is space. In that space is our power to choose our response. In our response lies our freedom.” Viktor Frankl

You develop awareness and lead an empowered life by asking questions and becoming still…

We live in a society where doing matters more than being. Your boss will reward you for your hard work that helped the company but not for you needing to take care of yourself. Women are admired for working full time and raising kids full time and doing them both well but all the while feeling exhausted and like a failure. Your health, the things you love, connecting to people, your dreams, and anything related to balance have been thrown out the window in exchange for being TOO BUSY TO PAY ATTENTION.

How much simpler would your life be if you didn’t work so hard to figure things out? How much easier would your life be if you just trusted that the answers are already there? How much happier would you be if you let you ego rest and instead followed your gut instinct and your intuition? How much better would life be if you knew what you wanted and how to get it easily?

Today take 5 minutes to check in with yourself. Yes, there may be voices in your head, but they calm down with acknowledgement and practice just like anything else. Make friends with the thoughts, make friends with yourself. Explore what your body is saying. Be curious about your feelings and desires. Develop awareness.

LEARN MORE by working with me or enrolling in my online course Mindfulness Matters!

I will write more on the neuroscience and biology of stress, relaxation, and intuition soon.

Sending you much peace, love, and joy!

Amy McCae

Certified Life Coach and Mindfulness Meditation Teacher and MORE

http://www.amymccae.com

http://www.creativewellnessomaha.com

COMPLEMENTARY PHONE CONSULThttps://amymccae.as.me/

Through that experience Amy rediscovered a passion for helping others. She is committed to excellence and to making a difference in the world.

Contact Amy today!!! creativewellness@cox.net

Time Does NOT Heal all Wounds

Not for one second do I believe that “time heals all wounds.” This catchy, all too often used phrase, intended to pacify someone in pain simply isn’t always true. True healing requires truth not time; truth about who you really are, truth about how you feel, truth about your relationships, and truth about your choices. Healing requires an entirely new level of self-awareness, a willingness to be honest, and a capacity to be receptive to change.

” Until you heal the wounds of your past, you are going to bleed with food, with alcohol, with work, with cigarettes, with sex; but eventually, it will ooze through and stain your life. You must find the strength to open the wounds, stick your hands inside, pull out the core of the pain that is holding you in your past, the memories, and make peace with them.” Iyanla Vanaznt

My chosen career field arose out my own suffering. I am no stranger to pain and my stubbornness and perfectionism have often proven to be less than ideal in numerous situations… Being in the business of helping people I still find myself seeking to help people feel better through inspiration and positivity. However, the truth is sometimes the truth hurts.

“One does not become enlightened by imagining figures of light but by making the darkness conscious.” Carl Jung

Carl Jung is/was a famous psychologist and psychiatrist who made numerous contributions int these fields of study. Jung proposed that everyone’s personality includes four Jungian Archetypes that help you understand your behaviors and they also influence the way you think and act. One of those aspects is referred to as “The Shadow” or the “the dark side of the psyche, representing wildness, chaos, and the unknown.” (learning-mind.com) Jung believed in the power of the unconscious mind and understood that repressing your desires or qualities you stifle your growth.

Uncovering your “darkness” will lead you to healing. These are aspects, ideas, beliefs, attitudes, traits, behaviors, and feelings that you are not aware of, have avoided or refused to acknowledge. It is through your acceptance of yourself wholeheartedly that you will find true healing, peace of mind, happiness, and freedom. AND you will be able to make conscious decisions!

As always, I am going to suggest meditation and mindfulness. You have to quiet all the chatter in your mind to get the truth. Silence speaks. ALWAYS. Mindfulness at its simplest means to pay attention on purpose and be at peace with the moment despite any “chaos.” They both lead to self-awareness which is an aspect of emotional intelligence desperately needed in our society.

In meditation you can ask for the answers. If you simply stop, notice your breathing for a few minutes, focus on your chest and then your heart, gently bringing your awareness back each time your mind wanders, notice how you feel, think of situations and then notice how you feel, think of certain people and ask questions and notice what comes to you. The idea is not to pass judgment on what you are feeling, thinking, or experiencing. Journal about these experiences!!! Please note that sometimes things or feelings come up that are bothersome if that occurs always ask for help.

During the day you can practice mini moments of mindfulness. How do you feel when you see a meme or post on social media? How do you feel when talking to your boss? How do you feel while cooking dinner? How do you feel in traffic? How do you feel when home alone? Are you emotionally reacting or consciously choosing your actions? What are the thoughts in your mind during these experiences? Sometimes when you can not get in touch with the feeling knowing the thought will lead you to the feelings. My awareness of my thoughts has often lead me to understanding my beliefs and my judgments. Not always easy… but so worthwhile.

Never fear the “shadows” as they remind you that there is light nearby. Remember that what you resist persists. Forgive yourself for what you didn’t know at the time. It is in your acknowledgement of ALL OF YOU that you will find healing.

Thank you,

Amy S McCae

Certified Life Coach and Mindfulness Meditation Teacher AND MORE!

http://www.amymccae.com

http://www.creativewellnessomaha.com

COMPLEMENTARY PHONE CONSULT/https://amymccae.as.me/

Though that experience Amy rediscovered a passion for helping others. She is committed to excellence and to making a difference in the world.

Contact Amy today!!! creativewellness@cox.net

Life Lessons: 14 Things I Now Know…

I am forever amazed at life’s possibilities. The vast array of colorful experiences that create memories that offer you the opportunity for growth. I sit here this morning contemplating what I have learned in 44 years…

Perfectionism is over rated. It’s just a shield. AND there is no such thing anyway.
Actions speak louder than words. Choose your actions wisely and stick with those that do what they say are going to do.
Being is just as important as doing.
Motherhood will teach you the greatest lessons and deepest love. Hold those babies a little longer. Children are magical, be like a child and adopt a sense of wonder.
Just because you are kind and good to someone doesn’t mean they will be kind and good to you. Be kind anyways and always. How they treat you is there karma, how you treat them is yours. This will save you so much regret. (yes, even if they are an a**).
Blood is not always thicker than water.
Albert Einstein was correct… “Intuition is a sacred gift and the rational mind is a faithful servant.” Trust your gut; it knows.
You are far more powerful than believe. Quiet mindful moments and developing self-awareness give you a sense of empowerment you didn’t know existed. Seriously breath, meditate…
There is a difference between being lonely and being alone.
Get out of your comfort zone. Vulnerability really is the birth place of all great things.
What other people think of you is none of your business. Don’t let someone’s judgment cloud your thinking. Be the original you were meant to be.
Do what you love. Quit making excuses about time and money and find something that you love to do and do it. Today.
Open your mind to diversity, possibilities, ideas, and experiences. These will open your heart and make the word a better place.
LOVE YOURSELF. I don’t care what route you take here and there are countless self-help books and programs… Find the ways that work you. You are worthy. I promise.

Amy McCae

Certified Life Coach and Mindfulness Meditation Teacher

http://amymccae.com

Amy offers Mindfulness Matters online course with or without coaching, energy work as well as seminars and classes.

FREE CONSULT https://amymmcae.as.me/

Amy McCae is a Life Coach and Mindfulness Meditation Teacher in Omaha, Nebraska. She is passionate about healing and helping others. Amy holds numerous certifications allowing her to support individuals and organizations.

Contact Amy today!!! creativewellness@cox.net

Mind Management: Quick Tips to Change Your Mind

If you are feeling depressed you are living in the past. If you are feeling anxious you are living in the future. Are you aware of what you are thinking that is contributing to these feelings?

There are some studies that suggest you may have 50,000 thoughts a day. Over achievers and perfectionist may have even more. These thoughts contribute to the how you experience your life.

Think about this for a moment. If you are allowing your thoughts to carry you away recalling an experience from the past where you regret a decision or you are still angry at someone for what they did to you then you are not living in the present moment. If you are feeling overwhelmed with things you need to do or stressed about money to pay bills or anxious about an upcoming meeting then you are not living in the present moment. Is this really serving you?

There is a better way… Becoming aware of your thoughts and consciously choosing more ideal thoughts can ease your mind, lower your stress, enhance your relationships both personally and professionally, and help you to enjoy life fully.

Here are some ideas to help you get started!

PRACTICE THE PAUSE. Always come back to your breath. You are always breathing so you can always take a moment to notice your breath. Take 3 breaths before you reply to emails or texts. Take 5 breaths when in a heated discussion. This will allow you to intuitively respond instead of emotionally react. The outcome will be significantly better. You will save yourself some regrets and will be cultivating compassion.

In these moments of a few simple breaths notice what your thoughts are, notice what your feelings are, notice any sensations. Do not try to get rid of them. Most people want to be validated to find peace. By noticing them you are not avoiding them. You are validating them and they will allow you insight into YOU. As you get better you can simply acknowledge and validate and then begin to choose a more ideal thought when you notice your mind has gone to the dumps.

Developing a regular practice of noticing your breath for 5-30 minutes each day rewires your brain to automatically begin to “practice the pause.” Many people begin this and get discouraged because of the thoughts they have. Everyone has thoughts. The goal is not to control them but to not allow them to control you.

The best strategies for dealing with thoughts include: using a mantra (repeat a phrase over and over). You can choose whatever works for you. Perhaps its is “breath in, breath out.” Perhaps it is “I am worthy.” Perhaps you count to 10. Perhaps you count and imagine the numbers or maybe imagine the numbers as something else. Just choose something positive and kind.

The intention is to bring your attention back to the present moment so the you can feel good and make conscious decisions. With that you will gain an awareness of your thoughts and feelings so that you reduce your stress level, cultivate healthy relationships, create success, confidence, and especially peace of mind.

Set up a free phone consultation to learn more https://amymccae.as.me

Mindfulness Matters is an accredited, neuroscience based, emotional intelligence program created for developing conscious, visionary leaders.

http://www.amymccae.com

Amy McCae is a Life Coach and Mindfulness Meditation Teacher in Omaha, Nebraska. She is passionate about healing and helping others and especially about mindfulness and emotional intelligence.

The experience allowed her to rediscover her passion for healing and helping others. Amy now holds numerous certifications allowing her to be of support to individuals and organizations. Mindfulness Matters is an accredited 8-week online course rooted in science and inspired by her desire to help others develop emotional intelligence (especially leaders and those struggling with self-doubt and overwhelm). Please contact Amy for more information and to sign up!

Mindfulness Verses Meditation

January 15, 2019January 15, 2019

You may be wondering what meditation is or what mindfulness is as well as if there is any difference. I am going to attempt to semi-define. Please know that you can choose your own ways to define the terms as this is just a frame of reference to help you if you feel confused. The experience is what matters and in some ways will be unique to you.

Mindfulness is simply paying attention on purpose to things such as thoughts, sensations, sounds, feelings and doing so without passing judgment. We often suggest that mindfulness is being in the present moment. There is, however, the aspect we refer to as “equanimity” which means to be at peace with that moment.

Peace: It does not mean to be in a place where there is no noise, trouble or hard work, it means to be in the midst of those things, and still be calm in your heart. (unknown) Equanimity equals peace of mind.

Mindfulness techniques and practices can be done for a moment or for an extended time. There are a few core practices that you can learn and develop. There are also skills to bring mindfulness into your daily activities so that you are more present. Mindfulness Meditation is really just using these practices to “meditate” and also only one form of meditation.

Meditation and its various forms are mental training practices that may lead to a relaxed state of mind or heightened state of awareness. Many define meditation as a formal practice and it is often done for a set amount of time. There are countless and varied styles. These various style can really be narrowed down to two types. One being “focused attention” where you have an object that keeps your attention and you continue to bring your attention back to that focal point. The other is “open monitored” where you allow your thoughts to wander from one experience or thought to another just noticing. Both are worthy of your attention.

There is a mental space in mindfulness and meditation that seem to encompass everything yet nothing as well as absolute peace and awareness. This is an ideal to place to visit. However, having an end goal in Mindfulness Meditation defeats the practice. AND if your meditation and mindfulness practices stress you out then you need a new plan.

Personally, I tend to believe that simple mindfulness practices lead to a meditation hence Mindfulness Meditation. I believe that mini mindful moments change lives. The beauty of mindfulness is that it can be practiced at any moment while doing anything and anywhere. I also believe that regularly practicing any style meditation lends itself to almost seemingly or accidentally being more mindful through out the day.

In reality it only matters that you practice. Despite the practices being simple, the problem tends to be with incorporating and sticking to a practice in daily life. Don’t under estimate the power of mindfulness. Mindfulness creates this space where you have the power to consciously choose. This is a space of empowerment.

Viktor Frank said: “Between stimulus and response there is a space. In that space is our power to choose our response. In our response lies our growth and our freedom.”

Thank you,

Amy McCae

Certified Life Coach and Mindfulness Meditation Teacher

http://www.amymccae.com

Amy McCae is a Life Coach and Mindfulness Meditation Teacher in Omaha, Nebraska. She is passionate about healing and helping others and especially about mindfulness and emotional intelligence.

Amy spent her childhood dreaming of being a doctor only to watch her other die of cancer when she was 20. Her life took an entirely different direction after that and she spent much of her 20’s sick with chronic illnesses.

Stress LESS- Awareness and Mindful Self- Care

So you survived the stress of the holidays, your challenging co-workers and even your crazy family. In December I shared a skill set to help you reduce stress, create a healthier and happier life, and think more positively. I also shared that your power always lies in the present moment. It is in this moment that if you have enough self-awareness and emotional intelligence that you can make conscious choices inline with your values and save yourself a lot of headaches and regret later. AND obviously be less stressed.

Below I give you 3 specific, simple practices you can easily begin today that will help you develop greater self-awareness/emotional intelligence so that you can take better care of your needs, improve your relationships, and be a conscious, visionary leader.

Almost four years ago I was asked by a doctor in Arizona to participate in an online summit and to speak about relationships. I was in the middle of a nasty divorce and did not feel “worthy” of the opportunity. I decided to dig deeper into the five skills I had been teaching and speak on those. I ended up ranked #6 out of 40 speakers some of which were rather well known. I have shared/taught these practices to corporations, spiritual communities, non-profit organizations and to people from all walks of life. The title changes but the skills are the same include; Awareness, Acceptance, Attitude, Action, and Acknowledgment each with specific practices.

Relationships are always the heart of our daily lives. The people in your life are a reflection of you. The relationship you have with yourself will dictate and impact every facet of your life.

FREE Stress Less Now: Mindful Self-Care download with all 5 skills and tools https://www.amymccae.com/pl/27522

Stress Less Now is really about mindful self-care so that you can live an empowered and extraordinary life. The transformational practices inspire authenticity, confidence, compassion, and emotional intelligence fostering visionary leaders that create a better world.

AWARENESS is the topic for today.

Awareness is first simply because if you do not know who you are or what you are dealing with you simply can not make a conscious choice. As it turns out ignorance is not bliss. You need to be mindful of what lies beneath the roles you play and why. You need quiet and space to explore these. The truth can never be hidden for long.

Self-awareness begins with attention training. (AKA “Mindfulness”) There are several simple mindfulness practices that you begin now. One would be to become mindful of your breath. Just notice without judgement occasionally throughout the day and begin taking a few minutes each day to just breath. You can add more time when you are ready.

Another practice would be a “Loving Kindness Meditation” which is done by simply mentally repeating phrases such as “May I be loved, may I be well, may I be at peace, may I be at ease. You can also hold your hand on your heart when you do this and even send it to others! Notice your body when you do this. Begin to notice what you sense when you practice. Emotional intelligence may be the greatest gift you ever give yourself.

Another way to gain self-awareness is through discovering your core values. You can find lists on the internet or set up a free phone consult with me at http:// https://amymccae.as.me/ and I will send you a free copy. The idea is to narrow it down to your top five. These are your deal breakers. Knowing them will allow you live authentically and confidently. AND it is always eye opening.

Please take the time to journal about your experiences. Taking the time to be kind to yourself and to develop new levels of self-awareness leads to improved wellness, better choices, healthier relationships, greater business success, and peace of mind. Just do it.

Enjoy the journey of learning about you. May you gain the confidence, self-awareness, and tools you need to believe that you are worthy and can create anything you desire. You just have to be willing to look deeply.

Thank you,

Amy McCae

Certified Life Coach and Mindfulness Meditation Teacher

Mindfulness Matters is an accredited 8-week online course rooted in science and inspired by Google’s emotional intelligence program.

http://www.amymccae.com

Free phone consultation https://amymccae.as.me/

Amy McCae is a Life Coach and Mindfulness Meditation Teacher in Omaha, Nebraska. She is passionate about healing and helping others and especially about mindfulness and emotional intelligence.

Wisdom or Perfection? Goal Setting Ideas for the Never Satisfied.

With the holiday season officially over and the New Year fast approaching goal setting is a hot topic. It is almost common knowledge that January is the busiest month of the year for gym owners. Many of those gym goers are no longer making it to workout by the time March rolls around. (5 Steps to goal setting success with peace of mind at the bottom).

If you have a Type A, driven personality the idea of setting new goals and planning can be an exiting time. However, if you never feel satisfied and expect or demand perfection from yourself or others you may be looking back wishing and wondering if you could have done more or tried harder.

” The curious paradox is that when I accept myself just as I am, then I can change.” Carl Rogers

It makes zero difference what your goals are from fitness to business to relationships. If you do not accept yourself where you are as well as accept who you are you will be fighting an uphill battle to achieve what you seek. You may never feel peace and happiness on the journey or you may reach the goal and still seek more AND more…

Perfectionism is a way to protect yourself from actually looking deep into who you are. Perfectionism is a distraction that allows you to stay so busy that you never have to stop and pay attention to what you really need or want OR FEEL. Perfectionism is also in the eye of the beholder so if you are seeking to please others or working ridiculously hard to prove to others you are worthy you are never going to feel satisfied.

Wisdom is being mindful of who you are and making conscious choices in line with your values to achieve happiness and success in health, relationships, and business. It is knowing the difference between pleasing others and pleasing yourself. Wisdom is accepting yourself exactly as you are now. It is from this space that all goals and dreams become reality and do so with ease.

So… how do you accept yourself where you are and set goals that allow you to feel happy and satisfied?

Get a planner that you love. (I can’t have one with flowers or designs and it must have monthly and daily and the days must be across the page starting with Sunday) Who knew? But… this works for me.
Choose only 1 or 2 areas of life to work in. You can use a Wheel of Life worksheet to rate and to determine which is best. When you commit to change one the rest will follow, its natures law.
Evaluate your Core Values. Use worksheets to determine these if you are unsure. Choose your goals based off what you love and are passionate about. Journal about your childhood passions if you are struggling to remember. Setting a goal that doesn’t matter to you or is something you think you “should” do will never bring you true satisfaction.
THE SINGLE MOST IMPORTANT STEP! Practice finding joy. Practice being appreciative. Seriously revel in the moments that feel good. I am not a gambling woman, but I would bet that if you take the time to notice your thoughts you will find a pattern of regretting or rehearsing the past in your mind or fearing and wondering about the future. What if instead you thought about what was good right now? You can start this easily… right now… Each day find joy in where you are or what you are doing. Each day find moments, even if brief, that you feel satisfied. Sit in that satisfaction and soak it all in. Even if it seems silly or small. It is not…It is easiest to start this by practicing when you first wake up or when you go to bed. I don’t care if it is basking in the sunlight shining through the window for one minute when you wake or snuggling the softest pillow appreciating that you have a soft, warm bed when you go to sleep at night. You can try this out while driving, while cooking, while working. Just find moments to be happy, joyful, and satisfied and more will come.
THE OTHER SINGLE MOST IMPORTANT STEP! Be kind to yourself. Give to you. Take some time to meditate daily. You can not always be in state of “doing.” You must have quiet and space to be open to receiving. Even if it is as simple as two minutes of mindful breathing. The clarity, peace, and awareness this brings can alone can be transformational.

Wishing you a joyous and satisfying new year!

Amy McCae

Certified Life Coach and Mindfulness Meditation Teacher

www.amymccae.com

Free phone consultation https://amymccae.as.me/

Amy McCae is a Life Coach and Mindfulness Meditation Teacher in Omaha, Nebraska. She is passionate about healing and helping others and especially about mindfulness and emotional intelligence.