As the New Year approaches, I invite you to join me in my 2011 Reflection/2012 Contemplation. Over the course of two weeks or so, I spend most mornings curled up in my recliner with a cup of calming tea and my journal. Each time I sit, I contemplate one of the questions below.

I begin by getting grounded in the present and connected to myself. I do this with a few moments of quiet stillness, mindful breathing, and conscious relaxation. Once I feel centered, I reflect on the question I've chosen for the day and write the answers as they come to me.

There are no rules. No right or wrong way to do this. You could do this Reflection/Contemplation in one day or take a full month. You can write two sentences per question or two pages. You can answer all of these questions, or just the ones that speak to your heart. You can even create your own Empowering Questions. If writing is not your thing, you can just as easily reflect on these questions without writing.

For me, this is a very sacred and inspiring way to acknowledge and release my past year to make way for the new year. For this reason, I recommend answering the questions in the order presented, but again do what works best for you. Give yourself permission to find a little quiet time, take your time, and reflect away!

2011 Reflection

What are my accomplishments?

What did I learn about myself?

What have I released?

What character traits did I strengthen in myself?

2012 Contemplation

What are my top three priorities this year?
(Knowing this can help you to make more mindful decisions in 2012.)

What character traits do I want to strengthen in myself this year?

What are two healthier actions I can take to practice Self Care this year?

What is my 2012 Purpose-Full Plan?
(This can be a simple plan-in-process, a detailed plan, or somewhere in between.)

Be gentle with yourself, yet challenge and inspire yourself to grow into a Healthier You in 2012!

Take time for you, take care of you, and remember that every moment you spend on Self Care - no matter how brief - contributes to creating a healthier, calmer, more peace-filled you. This serves you, your family, your community, and the world.

Thank you to all who responded so favorably to my last newsletter. It is so inspiring to hear your thoughts on my work in the world. If you found this newsletter helpful please pass it on. The more people we help to practice Self Care and Mindful Living, the more peace and kindness we’ll have in our world. Promise.

Healthy New Year!

In Peace and Wellness,

Kate

Hello All,

We are together again in this moment in time and I am grateful for this Connection. My intention with this newsletter is to share two Self Care Skills to ease the added stress that can accompany this season, and to give a brief update on my yoga classes and retreats, my future intentions, and my book in process: Self Care Yoga™ ~ Five Short, Healing Practices for Body, Mind, and Life!

Give yourself permission to pause the busy-ness and take a day off for rest and renewal with this one-day retreat Self Care Yoga, Qi Gong, and Meditation: A Gentle Day of Rest and Renewal for Women, at the Genesis Spiritual Life Center in Westfield MA, Saturday May 12, 2012 from 10:00 – 4:00 p.m. The cost is $65.00 and includes a vegetarian lunch, soothing and restful Self Care Yoga, easy Qi Gong – a gentle practice which harmonizes flowing movements with meditative breathing – plus walking meditation outdoors on the beautiful grounds of Genesis. To register call Genesis at (413) 562-3627.

My weekend retreat of Self Care at Genesis this past September was inspiring and restorative for the eleven beautiful women that attended. I believe that we are all here to teach and we are all here to learn, and I learned so much from all of you; especially that I enjoy leading retreats. Thank you for being a part of this very special weekend!

In addition to leading retreats, writing my book, spending meaningful moments with meaningful people, practicing my own Self Care, and taking a nine month personal growth course, I am also teaching four public yoga classes and a few yoga coaching sessions.

My future intentions are to finish my first book, then create Self Care Yoga DVDs and audios, teach online classes, begin blogging, and continue to write more books. If anyone has insights into how to make these dreams a reality over the next two years, I am open to hearing your thoughts. (I recently took an Inspired Blogging course with book writing coach Lisa Tener. Check her out, she’s fabulous!)

My book, Self Care Yoga™: Five Short, Healing Practices for Body, Mind, and Life! continues to take shape. I just completed Week One: Be Mindful, of the five week program, and I love how the essays, photos, simple yoga instructions, and Self Care Skills have come together. I am now working on Week Two: Practice Kindness.

I am writing this book to give you an easy-to-follow program to practice Self Care Yoga™ on your own or with a group of friends. In addition to the physical practice of yoga, I also share what I call the Six Principles of Self Care and Mindful Living, along with practical ways to fit Self Care into your busy days using skills that I practice in my life and share in my classes. Learning these skills will help you to better support yourself and others, and bring your most powerful, loving self to our world. The Six Principles are: Be mindful. Practice kindness. Seek balance. Cultivate gratitude. Empower yourself. And Live mindfully.

In honor of completing Week One: Be Mindful, I’d like to share with you a few ways that I practice being mindful, or living with a sense of wakefulness and ease during this sometimes stressful season. As with all of my teachings I ask that you practice discernment; choose the Self Care Skills that make sense to you and bring them into your life.

Self Care Skill One: Choose Your Own Attitude

The energy of stress can be contagious, just as the energy of kindness can be. You may have noticed that when you’re around someone who is in a negative and cranky mood, it’s hard not to take on their attitude and carry it with you into your day. Equally, when you’re around someone sincere, uplifting, and authentically kind, this energy can also be contagious and follow you into your day. The trick is to consciously choose your own attitude and not let others choose it for you. The next time you’re confronted with a stressed-out, frustrated person, perhaps a store clerk, consider that she or he may be working long hours dealing with rushing, impatient people who look right through them and barely acknowledged them all day, all week, all month long. In that moment of waiting, set an intention to practice patience. Take a few long, slow, easy breaths and relax your tight shoulders. Then look into their eyes, acknowledge their presence, call them by the name on their tag, and say a few kind words to let them know you appreciate their service. Yes, I know this may sound a bit corny, but I have seen so many stressed-out people soften and smile when I've shown them sincere gratitude and kindness, and whether they soften or not, I get to walk away with an open, light heart instead of a cranky, closed down heart. This is one way to practice Self Care and care for others at the same time. It also works great on those impatient drivers who cut you off or flip you off. The next time you are confronted with a rude driver, try giving them the road. If they are in that much of a rush to get through the precious moments of their lives, let them. Again, there’s no reason you need to take on their rudeness and their impatience. Instead, take a few long slow breaths, relax your tight muscles, and choose your own attitude.

When you are being mindful of your reactions, even the moments that often frustrate you, such as being stuck in traffic or waiting in long lines, can become precious opportunities to breathe, connect, relax, and practice Self Care.

Self Care Skill Two: Ask Empowering Questions

As I age and grow forward, I find myself hungrier for the gift of meaningful Connection and far less in need of the gift of things. Five years ago I began to ask myself powerful questions surrounding this time of year and I invite you to ask yourself one, or all of these questions, or maybe even create your own. Asking yourself reflective questions is a courageous and empowering way to practice Self Care and can lead to living with more fulfillment and meaning.

• What is one stressful invitation I can say "No" to, so that I can focus more energy on those I want to be with?
• Do I really need to spend so much time, energy, and money buying so many things for so many people?
• How can I limit my expenditures and spend more of my time, energy, and resources sharing meaningful moments with meaningful people?
• What are two healthier choices I can make for myself this year?

Remember that just because it’s something you or your family has always done, doesn't mean it’s something you always have to do; especially if it’s something stressful, draining, and just no fun. Time and life pass, and if you don’t acknowledge, or make time for the meaningful moments and connections all around you, they can pass you by unnoticed. You are the only one that can practice Self Care by asking and answering empowering questions. It takes self-reflection and courage to change longtime conditioned patterns of behavior, but looking inward and asking yourself empowering questions is a good place to begin.

Take time for you, take care of you, and remember that every moment you spend on Self Care - no matter how brief - contributes to creating a healthier, calmer, more peace-filled you. This serves you, your family, your community, and the world.

Thank you to all who responded so favorably to my last newsletter. If you have any questions you’d like addressed in one of my bi-monthly Self Care newsletters, please email your questions or comments, and if you found this newsletter helpful please pass it on. The more people we help to practice Self Care and Mindful Living, the more peace and kindness we’ll have in our world. Promise.

Enjoy your moments.
In Peace and Wellness,
Kate

• Take a Self Care retreat
• Learn about my book in process: Self Care Yoga™
• Practice a moment of Self Care and stress-release right now
  

I am leading another retreat at Genesis Spiritual Life Center in Westfield, MA.

This Self Care retreat includes:

• Gentle Self Care Yoga™ ~ indoors and outdoors
• Simple Self Care reminders and stress-releasing tips
• Walking meditation in the beauty of nature
• Plenty of down-time for rest, renewal and reconnection

I have been writing a book on Self Care Yoga™ and mindful living for three years now, and I'm excited to share that it's nearing completion!

My intentions with this first book are to teach you to practice Self Care Yoga™ on your own or with a group of friends, to help you to create greater physical, mental and emotional health, and to teach you how to fit moments of Self Care and stress-release into your busy days.

When you make Self Care a habit, even a few moments at a time, you are better able to support yourself and others, in all areas of your life. I know from personal experience and from stories students share with me, that practicing these techniques can help you to heal, strengthen and create flexibility in your body. They can also help you to release stress, calm your mind, practice patience, enjoy your moments more, and be more mindful of how you treat yourself and others.

I have designed this book as a resource for beginning and continuing yoga students of any tradition; it includes twenty-two Self Care Yoga™ postures and their gentler variations; each with clear easy-to-follow instructions and photos. My plan is to have my book in hand by February 1, 2012, or sooner. (Keep your fingers crossed!)

Many students, friends, family members, and colleagues are supporting me through this process and I am eternally grateful to all of them!

If you’d like to stay updated on my book and other adventures, and also receive free Self Care Reminders, watch for my monthly newsletter or join me on Facebook.

Try this simple Self Care Moment that I find so helpful:

As you read on, pay conscious attention to these words on your screen and fully absorb their meaning.

Notice your posture (yes now). Then adjust your body to a comfortable, balanced, upright position (go ahead I'll wait......). Focus your thoughts on the rhythm of your breathing for a moment...... now take three longer, slower, easy breaths, in and out through your nose and relax your shoulders each time you exhale.....

This Self Care Moment fits into your regular daily routine and can go a long way toward releasing stress, relaxing tight muscles, creating self-awareness, and re-focusing a tired mind. If you do this every time you read an email imagine how much physical, mental and emotional tension you'd release by the end of the day!

To enjoy more meaningful moments in your life, remember that every moment you spend on Self Care - no matter how brief - contributes to creating a healthier, calmer, more peace-filled you. This serves you, your family, your community, and the world. Take time for you - take care of you.

If you have any questions or if I can support you in any way please email me (and then take a few long, slow, easy breaths after you hit "Send")

In Peace and Wellness,
Warmly,
Kate

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