You know that feeling of using your intuition in a situation and having it work out beautifully
Do you wish you could create that experience any time you needed a solution or direction?
Well, with practice you can! The steps to accessing your intuition are simple and easy. The key is to use them over and over again so you get comfortable with your natural ability to access your intuition.
Step One. Listen.
Take time to listen to your intuition with daily meditation. It can be a sitting meditation or a moving meditation. Having a time each day that you put aside to listen quietly to your deepest self is the lifeline of accessing you intuition.
Step Two. Trust.
Once you have heard that inner voice of wisdom, felt that gut instinct, sensed a intuitive nudge – it is time to trust it. Trust yourself. Sometimes this is taking a big deep breath and giving yourself permission to proceed. Sometimes it can be as simple as affirming to yourself, “I trust my intuition.” Sometimes it is taking a leap of faith into the unknown – that is a big trust in yourself.
Know this: You have the answer. You have the inner wisdom. You can trust yourself. You can trust your intuition.
Step Three. Follow.
Now go for it! You have listened to your intuition. You have decided to trust it. Now follow it. Take action immediately when you get an intuitive direction. It can be a small act or a large one. But make sure you deliberately do something concrete to follow your intuition. Whether it is a phone call, an email, signing up for a class or moving forward on a business idea.
If your intuition is directing you to not do something, be sure to validate that choice by saying aloud, “I am following my intuition by not doing this thing (phone call, an email, moving forward on a business idea, etc.)
The more frequently you use these three steps to access your intuition, the more natural it becomes and ready when you need it most.
Keep listening, trusting and following your intuition.
xo,
Kathleen
Move Your Body
Of course you know that daily meditation is great for you. But what about those times when it feels impossible to sit still? One way to enjoy your practice is through a moving meditation. This is ideal when you are just simply too restless to sit quietly and you want to cultivate mindfulness in a movement form.
Take a meditation walk and begin to let go of some of the excess energy and anxiousness. A meditation walk will rejuvenate both your body and your mind.
When you go on a walking meditation, be sure to leave your phone, music, errands and window shopping behind.
Have an awareness of where and how you are walking while you allow yourself to remain outside the busy activities of your surroundings. Walk at an easy pace and let your mind become calm as your body settles into the rhythm of your footsteps.
Other movement meditations can be anything where your body enters into a cadence or rhythm and allows your mind to eventually settle. Some ideas include swimming laps, folding laundry, rowing a boat, sweeping or raking leaves.
The key is to get a physical rhythm through motion which causes your mind to clear as the body moves with ease.
Having mindfulness while you are in a meditation walk or other moving meditation is an excellent way to develop mindfulness for the rest of your day .
Give it a try and Enjoy!
Kathleen
Complete Alignment
When you are in alignment with your truth, be assured you are on the right path in your life. Sometimes the road may be bumpy and difficult, but if it is your right path you will have a sense of calm. A benefit of being in alignment with your truth is that you lose that sense of comparing yourself to others.
You have a strong sense of being at the right place at the right time. It does not mean there are no challenges. It is just that you do not have to second guess yourself and every decision. You have a deeper sense of trust in the process and direction of your life, your work and your actions.
So how do you get in alignment with your truth?
It is something that you build over the course of time. So the sooner you start with it, the sooner you will be enveloped by the the benefits of being in true alignment.
Here are some steps you can take to tap into your personal truth.
1. Meditate Every Day
Of course you have heard me tell you this before. And you know how good it feels when you actually take a few minutes to stop rushing around and just breathe. Getting started on a daily meditation practice is a key step to being able to easily tap into you inner wisdom and truth.
The discipline that it takes to have daily meditation will extend into all areas of your life. It will buoy your efforts in other ways.
Start with 5 minutes a day. It is a short enough amount of time that you can manage it. Trust me, it will grow organically if you stick with every day. Want more support and ideas for your daily mediation. Check out Five Minute Meditation here.
2. Walk Every Day
Even a short walk will be good for you. We spend so much time on our computers and devices as well as driving and working at desks. It is essential to get outside and take a walk. The benefits of even a 10-20 minute walk everyday are tremendous.
Walking, without your phone or music, will help you get I touch with your body mind connection. It gives you a chance to let your thoughts flow freely and it is a excellent way to release stress, fret and worry. This is a an important component in being in alignment it’s your truth. You have to be open and able to hear yourself think and feel without distractions. A daily walk will help significantly with that.
3. Eat Well
In a busy hectic life, it is easy to catch meals on the fly or to even skip meals and just snack through the day. Do the best you can to eat well. Make small lasting incremental changes rather than dramatic attempts to revamp your whole system. Think of one or two ways you can take better care of yourself with small improvements towards eating well.
Remember it isn’t just what you eat, but how you eat. Take the time to set yourself a plate of food and eat it without TV, computer or phone. Enjoy the meal and notice how good it tastes and smells and looks. Really enjoy it.
4. Sing Dance Laugh
(My favorite things) Some light heartedness can go a long way. Your alignment of truth does not need to be heavy or serious. It can be easy and delightful. So sing, dance and laugh your way to releasing the strain and distress of having to be perfect and know everything.
Just relax a bit and let it flow to you naturally. Even amid hard work, you will have an overall sense of ease when you are in alignment with your life and work in the world.
Enjoy!
Xo
Kathleen
The Magic of the Pause
The Pause
One magical aspect that comes from mediation is the ability to take a longer pause. A longer pause between experience and reaction. That means when someone is irritating or distressing to you, you can have a little bit longer between what just happened and the time that you respond. That pause gives the opportunity to consider a different outcome. Instead of jumping to conclusions, you can listen. Instead of getting angry, you can breathe. Instead of making a rash decision, you can think it through.
You Can Have It Every Single Day
Daily meditation teaches you to pause. Not the kind of teaching where you suddenly realize, “Ah yes, now I must pause.” Rather, this kind of teaching is by simply doing it. Not thinking about it, but actually doing it. Actually pausing. Daily meditation is a chance to put the world on hold, on pause. So many times I have heard people express the wish to press a pause button and just be able to catch their breath. Well, here it is. It is accessible for you, within your grasp, within your control. You get to have it, Every Single Day, if you want it.
Immediate Demands
The pause that comes from meditation is what allows you to be slower to react to situations. You know the ones I am talking about. The various situations that come up a million times a day. Someone makes an immediate demand from you. You are square in the middle of something else and they want their needs met Right Now, damn it! Even if you are working for a demanding boss, you may still need to drop what you are doing to take on a new project, but the pause gives you a moment to let go of the manic energy that has been thrust your way. The pause gives you a chance to make your move from a place of being grounded instead of being off balance.
With The Pause You Have Choices
Your co-worker, spouse, in-law, or a friend makes a comment that gets you completely off guard. Maybe they something that was embarrassing to you, a small mean unkind word. Maybe they accused you or blamed you for something, maybe they insulted you. You might feel humiliated, defensive, angry, indignant. The red light goes on inside.
But instead of reacting, you can pause. Pause. Breathe. Gather yourself up. You can decide as to whether you want to respond, articulate your opinion, make yourself known, object or simply walk away. With the pause, you have choices. And instead of stuffing down your feelings or acting out your impulses, you have a moment of pause. During this time you become empowered with the opportunity for a clear head.
Train Your Body
The Pause comes directly from daily meditation, from taking time to train your body and your mind to pause. The lesson and experience of the pause is visceral and direct. If you practice it through daily meditation, you will experience it in your interactions with others. That pause may be the best thing to save your life in that moment. The practice of meditation is a pause, a deeper sense of awareness. A moment of grace. Meditate Every Day to get The Pause.
Give it a try and let me know how it goes.
Enjoy!
Kathleen
5 Ways to Make Sure You Meditate Every Day [video]
Want to meditate every day.. .
Here is a fun video made by my daughter Ashira with 5 quick and easy tips to help you stick with it!
you can also watch here
Meditate In The World
One of the benefits of meditation is that you can do it practically anytime and anywhere.
For starters, you only need 5 minutes and you are well on your way. It can be morning, noon or night. Don’t fret about when to do it, just take a few minutes and sit quietly.
How about where to do your meditation. Consider shaking things up a bit and try a public meditation. Yes, that’s right, meditate outside in the world. It sounds intimidating, but in reality it is quite pleasurable. You will be surprised by all the experiences you have when you meditate out in the world.
When you try it, make sure that you have established a safe place, tucking away your belongings or having a person you know as a watcher. Then sit back, close your eyes, breathe and enjoy.
with Ashira, Krista and Talia xo
Trust Yourself
Trust yourself. You have deep wisdom inside that will lead you to exactly the best answer, the best solution, the best course for your life.
Value, celebrate, honor and support your intuitive brilliance!
You know inside what to do. You know the truth. You know the answer.
You know.
And if your intuition and wisdom seem a little bit cloudy or foggy at the moment, don’t worry. That is easy to repair. Just take time every day to listen to the quiet voice inside you.
Listen to it and it will grow. Honor it and it will flourish.
Here are 3 ways you can hear your inner wisdom.
1. You can hear your inner wisdom when you are in stillness meditation. Taking time out every day to sit quietly gives you an opportunity to hear your truth. Your body-mind connection is especially powerful when you give yourself a chance to stop the busyness of your life and just sit still. Your body gets stillness, your mind gets stillness. Of course it does not happen all at once, but over time you will build the opportunity to experience stillness. So start now – you will be glad you did!
2. You can hear it in the shower. I love this one! You know how sometimes when you are in the shower or a hot bath you get all sorts of good ideas? Well that’s because your body is relaxing and your mind gets to flow freely – another example of the power of the body-mind connection. When you trying to figure out what to do and need your deep wisdom, get your body in a relaxed state – hot shower or bath – and give yourself permission to not have to solve the problem, but just relax and see what comes to mind. You might be surprised! Enjoy it.
3. You can hear it when you take a quiet walk. This time the body-mind connection comes from the rhythmic cadence from walking. It can be slow or fast, long or short. It does not matter. The key thing is to turn off the phone and music and just allow your mind to wonder. Give it time and space and you will discover new ideas and new ways of seeing your situation
Own your space
You know that feeling where everyone is in your space.
You are getting bombarded with so many ideas, agendas and neediness from others, you can’t even think straight.
And when you have few quiet moments to yourself, even then they move in on you and take over your quiet time – your mind spinning with all the thoughts about other people’s demands on your time and life.
Now its time to stop all that – and get your space back for yourself!
Your personal space is yours and only you get to say what is allowed in. This goes for all aspects – your body, your spirit and your mind.
Having ownership over your space means you are in charge of the influences and claims on your time and thoughts. Sure, you have obligations and responsibilities in your life, but that does not mean others get to encroach on your mental space.
So, what to do?
Here is an exercise with three simple steps to clear out your space of others. Sit in quiet place for a few minutes. Take time to feel yourself getting grounded and connected to the earth. This is a great way to make sure you are present in the moment.
1. Start by noticing all the “things” in your space. It might be people’s thoughts, someone else’e plan for your life, demands from responsibilities or the repaying of old conversations. Each of those represent someone or something that is in your space. Initially, you do not need to do anything with it, just notice what is there.
2. Begin to move everything out of your space. Use an imaginary tool to assist you. You can imagine a sponge coming along and wiping it all away. You can imagine a leaf blower coming and blowing everything out of your space. You can picture a magnet pulling all the distractions out of your space.
There is no right or wrong way to do it – the key is that you are putting your intention towards having your space, your mind, your thoughts just for you. Your intention creates the experience you will have.
3. Once you have cleared others out of your space, sit quietly and notice how much more room you have for yourself. Breath in deeply and feel the relief. Imagine your space being filled with a golden light that continues to bring healing to you throughout your day.
And enjoy it!
This exercise is easy to do. Here is the secret: It is like brushing your teeth – just because you did a really good job of brushing your teeth one day, you still have to do it again the next day. Clearing your space should be done frequently. People are always trying to get in, so just keep your boundaries by clearing and owning your space every day.
Intuition? Or mind chatter?
You know that feeling when you think your intuition is telling you something, but you are not quite sure.
Maybe it’s your intuition, maybe its just some random thoughts going round in your mind.
So how do you decide which it is?
Here are a couple of strategies to try for getting clarity on your intuition.
1. Take a walk. There is nothing quite like taking a walk to clear your mind and get your body to relax. This gives you a chance to sort out the mind chatter from the deep internal wisdom.
2. Too cold to walk? Take a hot bath. Same thing happens when you soak – your body relaxes, your mind spins wildly and finally settles down. That is when the quiet whisper inside can be heard clearly and you know what to do.
3. Sleep on it. A frantic decision can often resolve it self with a good night sleep. This is especially powerful if you set your intention before you go to bed for a clear answer to be revealed to you in the morning.
Your intuition is ready for you to use. Getting clarity gets easier as you develop a deep trust in your inner truth. Try one of these tips to help with clarity and deep trust.
Enjoy,
Kathleen
First step to access your intuition [video]
Imagine you could access your intuition any time you needed it! Well, you can. And it is easy when you follow three simple steps.
Check out the video to find out what those three steps are and how you can start today with the first step to access your intuition.
Stop, wait a minute…
How do you use your intuition when you are busy? When you are in the heat of a moment trying to make a decision or trying to make choices that are thrust on you?
Well, the answer is to stop. Take a minute to say OK, let me just think about this, or let me just look at this, or let me just listen to myself for a minute.
The main thing is to stop what you are doing, turn off the music, close down the computer or at least turn your back on it for a few minutes and just listen.
This process of listening to yourself does several things right off the bat. First it gives you a moment to catch your breath and not be stuck with reacting to a situation.
It also puts you in control of the situation because you are setting the boundaries – you are saying, OK, my terms, I am going to take a breath and collect myself.
The stopping to listen to yourself also gives you a subconscious message that you trust yourself.
You are taking time and effort and intention to seek council from the one you respect and consider wise in the matter – your inner self, your deepest self.
And when you trust yourself and listen to your inner wisdom, you will find that you will be able to tap into your intuition easily and have confidence knowing what to do.
Enjoy.
Kathleen
That Pesky Monkey Mind
Ahh, you finally got seated for your meditation. Maybe you were looking forward to it, maybe you were dreading it, but either way, you made it.
As you settle into that sweet moment of quietness you take a deep breathe in…and out. No sooner than your second breathe, it begins…
The Monkey Mind.
The Monkey Mind is that wild, chattering, screeching endless loop of thoughts that go on and on, over and over in your head. It can be exhausting!
No matter how many times you have meditated, no matter how many years you have dedicated to your practice, Monkey Mind can catch up to you at a moment’s notice.
And when it comes to you during meditation, simply smile. Smile and relax and breathe.
And keep sitting.
Find it amusing if your entire meditation practice for that day was filled with nonsense. No need to judge yourself or worry about it.
Even if it Monkey Mind bothers you every time you meditate, just keep sitting. Keep sitting, every day start anew.
When Monkey Mind comes, laugh at it and enjoy the moment for what it is. Breathe. Eventually it goes away and leaves you to your peace and quiet.
Remember that there is no perfect meditation, just daily meditation.
Best blessings to you,
Kathleen
Quick tip for using your intuition
Here is a super quick tip for getting to your intuition.
Have you ever had a moment when you needed to make a decision about something but there were so many things going on that you could not even see clearly?
The phone is ringing, texts are chiming, email is beeping. And all you want to do is have a minute of peace and quiet so you can listen to yourself think.
You know that the information you need is right inside your deep intuitive wisdom, but with all the distractions it seems impossible to get to it.
Here is what to do: take a walk.
Yup, sometimes it is that simple! Just put on your coat and head outside for some fresh air to clear the fog in your mind. When you walk (without your cell phone or music) your body unwinds and your mind can start to relax. Ahhh. That is when your intuition is most readily available to you.
The demands of other people, your own inner conversation, the interruptions and commotions all settle down.
Now you can hear yourself think.
Now you can hear your inner wisdom.
Now you can hear your intuition.
Once you listen to your intuition, be sure to trust it and follow it.
So next time you want to get an answer from inside yourself, go outside and take a walk.
Best blessings,
Kathleen
3 simple ways to remember to meditate every day
Have you decided to meditate every day, but are finding it hard to remember to do it?
You would have meditated but it just slipped your mind… (that used to happen to me when I first started my daily practice.)
Here are 3 ways you can make sure that you meditate every day:
1. Got a calendar? A powerful way to remember to meditate every day is to put it into the calendar. Schedule it like you would any event, there meeting or appointment that you want to make sure you do not miss.
2. If you have an event prompt on your phone, use it to get a reminder of your meditation time.
It may be that some days of the week you have a nighttime meditation and other days you try a daytime meditation. An event alert on your phone will help you stay on track with those different times.
I use my phone as a reminder when I am on vacation with my family and our time schedules get mixed together. When my phone reminder beeps, the kids know I am going to close the door and take time for my meditation.
3. One of the best ways to take make sure you meditate is to do it first thing in the morning before anything else can get in the way.
These simple tools can make the difference between thinking about meditating and actually doing it.
Enjoy,
Kathleen
Start it up (again)
Sometimes I forget to meditate. Does that ever happen to you, too?
Early first thing in the morning is when I like to meditate, but it doesn’t always work out.
My neatly scheduled world is rocked by holidays, travel, children and life. Oh well, not much to be done about that.
One thing that really helps is a short meditation to keep on track during the busy times.
If you don’t have a practice, or if you have lost a bit of momentum during the busyness of life, try the Five Minute Meditation.
It is easy to do.
Stop.
Sit down.
Set your cell phone timer for 5 minutes.
Close your eyes.
Breathe.
(that’s it)
When you forget to meditate, or to exercise or to get enough sleep or whatever it is that you like to do for yourself – don’t fret. Just start it up again when you can.
Be kind and loving to yourself.
Best blessings to you today and every day.
xo,
Kathleen
The Cat [video]
Here is an important reminder to stay amused even when you are building a meditation practice.
(Especially when you are building a meditation practice!)
It is only 16 seconds…
Enjoy
xo,
Kathleen
Easy Way to Start Meditating [video]
Here is a quick and easy way to start meditating every day.
You can do it!
Enjoy!
xo
Kathleen
3 tips for keeping your boundaries
Every day we are bombarded with a staggering amount of information, pressures and demands. Keeping your boundaries is key to staying grounded and centered.
Here are three quick tips to help you do this.
1. Say No
No to taking on that additional task that you do not have time to do.
No to trying to make sure everything is perfectly perfect.
No to unnecessary meetings.
2. Five Minute Meditation
Nothing says “I am holding my boundaries now” quite like taking time out to give yourself a much needed break. It will refresh you and revitalize it. It is a good way to clear your head and keep your space.
Stop. Sit. Set your cell phone timer for 5 minutes. Close your eyes. Breathe.
3. Have compassion for yourself
Let go of the guilt for saying no or not getting everything done.
Acknowledge and congratulate yourself for what you have accomplished!
Appreciate how amazing and vibrant you are!
Use these simple ideas to hold your space and keep your boundaries. You will have more time and energy for what is truly important to you.
xo,
Kathleen
Finding every opportunity
One afternoon during our spring break I was sitting with a cup of tea on the couch next to my three daughters. They were all reading books and with a couple of blankets over us, and we were snuggled and packed together.
One of the girls suggested I get a book too
But I realized that I did not want to pass up the opportunity to be present and relish this delicious moment.
“No thanks, ” I told her. “I’m just going to sit here and meditate.”
As I sat in meditation with the girls pressed in around me I simply delighted in the quietness and the sweetness of the moment.
There was truly no need to do anything.
It was a reminder to me that meditation practice does not exist just sitting on a zafu cushion.
Meditation can be right in front of you at any moment of the day. All you have to do is recognize it and take the opportunity when it comes.
You can incorporate meditation through movement, mindfulness and awareness throughout your day in many different ways.
When you notice the chance, take it and enjoy it!
xo,
Kathleen
Wizard of Oz
Last week my friend Rachel and I were in charge of over 130 costumes for two performances of the school play, The Wizard of Oz. We spent five months making the costumes and now the time had come for the shows!
I unloaded my minivan of bags and boxes and costumes and accessories and shoes and makeup and props through the back stage door.
The hum, excitement and anticipation of the upcoming day surged upon me like lightning.
As I parked my van and walked back towards the theater, I had a moment of feeling completely overwhelmed.
There was still much to do in preparation for our first show. The children were thrilled, delighted and way too loud for me at just that moment.
I paused and was unable to go inside the door where I knew I was going to be met with questions, demands and jitters from the young actors.
My first thought, “I’ve got to take a Five Minute Meditation break.”
My second thought, “No, that is too long to be gone during this hectic time.”
My third thought, “It will be fine to be gone for 5 minutes.”
My fourth thought, “Rachel needs me now more than ever.”
My fifth thought, “The best thing I can do for her is get myself grounded and fully present for the day.”
My sixth thought, “There is no way a Five Minute Meditation is going to make a difference.”
My seventh thought, “Kathleen, are you kidding?? This is what you tell people to do all the time.
You tell them the busier you are, the more important it is to take a quick break. Five minutes seems like it will not make a difference, but it does.
Stop complaining and stalling and go sit down for a Five Minute Meditation!”
My eighth thought, “OK! I’ll do it!”
I went to the back of my minivan, sat down, set my cell phone timer for five minutes, closed my eyes, and took a luscious, deep, calming breath.
Ahhhh…
Five minutes later the timer went off and I was ready.
And amazed at the complete transformation the Five Minute Meditation brought to me (again!)
When I got back stage to the costume dressing room, I was grounded and calm. Rachel and I were able to completely support each other for the entire day.
The children were wonderful and the shows went on with delightful success.
I know I’ve said it before, but that Five Minute Meditation works! Especially when you need it most.
Believe it. Trust it. Try it today. And let me know how it goes.
xo,
Kathleen