The One Hour Retreat

Get Your Project on Track with a Free One Hour Coaching Retreat (By Telephone)

2012-02-08T19:55:00.002-05:00

International Coach Week Special

When you're in business for yourself, it can sometimes feel like everything needs to be done at once. And the overwhelm of that can sometimes feel like it is taking all the fun out of what started out wanting to be a fun way to make a living!

And sometimes – despite all that needs to be done – we find ourselves procrastinating, and not doing much of anything.

Enter the Guided One Hour Retreat. One targeted hour with Cheryl Lyon, CPC , a certified life coach with a spiritual bent, a talent for seeing into the heart of things and the ability to chunk down tasks and see the natural order of things.

Cheryl (that's me) loves to help creative people who sometimes feel scattered or overwhelmed use their strengths to get things done, rather than spending all of their energy beating themselves up for not having enough self-discipline… or organization… or focus… or whatever.

Use your session to:

Clarify your priorities and decide what needs to be done now and what can wait
Brainstorm marketing ideas
Get writing – on your blog, your newsletter, your webpage, or your e-book
Figure out how to use your time more effectively – and how to take some time off
Put together a project plan that will help you stay on track, without feeling boxed in
Explore ways to enjoy your work more AND find time to rest and play.

A bit about Cheryl: I help professional women, solo-preneurs, and creative types stay on purpose and find ways of working that work for them. I am a certified life coach. When clients leave a session with me, they are usually calmer and more grounded AND they have a path forward – a concrete, practical plan to achieve their goals in ways that work for them.

Most of my recent clients have been women who consider themselves right-brained or creative and who sometimes struggle to do what they perceive to be left-brained tasks and to stay on track and get things done without feeling like they are on a forced march. I love to help women connect to their whole selves, stop beating themselves up, and use their strengths to find ways of working and getting things done that work for them.

These sessions are being offered at no charge in celebration of International Coach Week, to give more people a chance to experience coaching. In lieu of payment, I request that you make a donation in whatever amount you choose to your favorite charity. But that is entirely up to you.

This session is a real coaching session – not a consultation. We will spend an hour focusing on whatever in your business needs the most attention right now. (And if you're not sure what that is, we can start with clarifying that.) This is a one-time, free-standing session – new clients only, please. If we are having a grand time, I will ask you if you'd like to continue to work with me – but there will be no hard sell and no obligation, just an invitation.

How to Claim Your Session:

Simply go to my online calendar at https://my.timedriver.com/J4H6J, and book yourself in. Sessions are available at various times next week. Only 8 sessions are available, so claim yours now before they are gone!

Get clear, get focused, get going - and have a bit of fun along the way!

P.S. This offer is not limited to business owners or business projects. If you have a personal project you need to get moving on, I'd love to coach you, too! Book yourself into a session in my online calendar at https://my.timedriver.com/J4H6J and choose a time that works for you.

20 Minute Meditation "Retreats" - The Real Happiness 28 Day Challenge

2012-01-21T15:38:00.003-05:00

As you may have guessed, I am a proponent of meditation. The reason I love meditation is that it is a spiritual practice with very down-to-earth effects.

Meditation works. On the days that I meditate (and in the weeks and months that I maintain a regular meditation practice, even if not daily), my life runs more smoothly, with a greater sense of grace and flow. I am more open to the possibilities in front of me, rather than caught up in what I need to get done by the end of the day or the end of the week. I am calmer, more present, and more easily able to focus. I am better able (and more likely) to respond rather than react when challenges present themselves or someone says something that ruffles my feathers. I more often notice when I am taking on the energy of other people, so that I can put up my shield and mitigate its effects.

What do I mean by "meditation"? Simply a focused time of silence and openness. Sometimes that might mean paying attention to my breath. Sometimes it may mean gazing into the light of a candle, and inviting light to flow into and through me. Sometimes it may mean - gently and with genuine curiosity rather than judgment - watching my thoughts or exploring my emotions. And sometimes it is something like prayer.

My clients often ask me how to get started with meditation, or how to keep at it when their lives get busy.

One excellent resource is the book Real Happiness by Sharon Salzberg, which also includes a CD with four 20 minute audio meditations to help you get started. This book was published in the UK under the more descriptive title: The Power of Meditation: A 28-Day Programme for Real Happiness.

I have been recommending this book to everyone I know: Here's why:

It's a simple, secular, "how to" manual for getting started with a meditative practice in 28 days. Note: you do not have to meditate every day to "succeed" with this program. In fact, only three 20 minute periods are "required" in the first week of the program. And if 20 minutes is too much, you may do 10 minutes, or even 5. The important thing is not the amount of time but your intention to meditate regularly.

It includes suggestions for a dozen or so different ways to meditate, so you can find one that works for you, or mix it up depending on your need or mood.

It does not require a certain set of religous beliefs (or any religious belief). It is a practical, down to earth guide that provides a road map from one who has gone before - and taught countless others (include brief bio of Salzberg). Patterns of how we can trip ourselves up.

Most of all, for the constant refrain of "it's never too late to begin again." If you set aside 20 minutes to meditate and realize on minute 18 that your mind has been wandering the entire time, you simply begin again with the next breath.

The hard copy book (but, alas, not the Kindle version) includes a CD with audio instructions for four of the meditations, for those who prefer to learn auditorily.

What I found from following this program last September:

Reading just a few pages every now and again helped me digest the material and helped keep my attention on my intention.

The audios reinforced the reading, and gave me practice "cues."

I became much gentler (more compassionate) toward myself, and started extending the compassion I extend to others also to myself.

I became much more aware of how critical and negative one of my inner voices is, and learned to see the critical tone as a signal that part of me was feeling neglected, or worried, and to listen for the positive message seeking to be expressed.

I am feeling the need, as I do periodically, to be more intentional about my meditation practice, so I will be taking the 28 day challenge again starting February 1st. I invite you to join me. The challenge does not require you to meditate for 28 days straight. In fact, the first week "requires" that you meditate only 3 times, and only for as long as seems possible. Five or ten minutes three times a week is enough to make a difference.

I'd love to know if you will be joining me. Please comment below and let me know.

A One Question Retreat

2011-11-30T20:27:00.001-05:00

What if you could love yourself the way I love you? -God

What if you could love yourself the way God loves you?
(Feel free to substitute your own word for God or the name of the most compassionate, loving, welcoming person you know.)

What would it be like to give yourself that level of respect?

What would it be like to give yourself that much empathy and compassion?

What would it be like:

To see your mistakes through the eyes of love, rather than judgment?
To really claim your talents, your strengths, and your idiosyncracies?
To fully acknowledge your challenges, without being consumed by them?
To know that you have a God-given right to take up space in this world?
To treat yourself the way you would treat an honored guest?

What would that be like? What if you could love yourself THAT much?

National Relaxation Day - August 15th

2011-08-12T12:36:00.006-04:00

According to a recent survey, three-quarters of Americans would like to see National Relaxation Day become a national holiday: http://www.prnewswire.com/news-releases/americans-want-to-make-national-relaxation-day-an-official-holiday-127456878.html

The survey was commissioned by Princess Cruise Ships, and that could well easily have swayed the results (I'm not maligning the pollsters, just noting the source...) But a casual glance at my friends, colleagues, store clerks and other people I come into contact with every day bears out the truism that people find it hard to find time to relax.

We are being bombarded with information and asked to do more with less every day. It can sometimes feel like we live in a pressure cooker. We get lots of cooking done, but we're waiting for the day we can release the steam valve. Some days it feels like that won't happen until retirement.

Ways to release the valve:

1) Control your e-mail rather than letting it control you:
http://www.wisdomheart.org/2011/meditation-email/

2) Take a lunch break - even if it is only a 10 minute walk to the coffee shop. Getting out of the office, into the plein air will revive you and help you hit the re-set button.

3) Take a One Hour Retreat once a week. Need some ideas? Scroll down for prior posts, or sign up for my free e-book in the box to the right.

4) Take a vacation. It needn't be extravagant. It needn't even be away from home. A stay-cation can work, as long as you are committed to taking a vacation from routine. Painting your house can be a vacation - the Zen of painting is a break from the ringing phone, pinging e-mail and constant interruptions that plague many jobs.

And let it be known that, while the survey says people in general do not agree, I am firmly in the camp of experts who espouse "me" time. While I agree that it can sometimes take a couple of days to truly wind down, I also know that it is possible to relax in a single moment. And practice makes perfect.

What is your favorite way to relax? Please share it below.

Brain Decluttering a la Harry Potter

2011-07-15T15:47:00.005-04:00

My daughter grew up on the Harry Potter books - and in some ways, so did I. So, in honor of today's release of the last of the movie series, I offer a mind clearing technique inspired by Harry Potter.

If you are a Potter fan , you are familiar with Professor Dumbledore’s magical Pensieve. And, if you're not a Potter fan, you have probably already stopped reading.

The Pensieve is a stone basin etched with runes and filled with a shimmering, viscous silver substance that we eventually find out are peoples' memories. Dumbledore, the school Headmaster, can ”download” his thoughts for retrieval and examination at a later time by pressing his magic wand to his temple and extracting material from his brain (which is, despite appearances, a harmless, painless process). This allows him to “declutter” his mind, which aids him in focusing his full attention and considerable brain power on the matter at hand, and allows him to view his memories from a "third-person" perspective.

"I sometimes find, and I am sure you know the feeling, that I simply have too many thoughts and memories crammed into my mind.” [Boy, do I know that feeling!] …One simply siphons the excess thoughts from one’s mind, pours them into the basin, and examines them at one’s leisure. It becomes easier to spot patterns and links, you understand, when they are in this form.” (Prof. Dumbledore to Harry Potter, Goblet of Fire, pg. 597)

What a wonderful invention! How much more present, attentive and effective could I be if I could download all the clutter that rattles around in my brain?

Alas, I am a mere Muggle (a non-magical person, in Potter-speak). What’s a poor Muggle to do?

Write it down. Make a pencil-and-paper (or electronic) version of a Pensieve. When my brain gets so cluttered with “to-dos” that I don’t know where to start, it often helps to “download” everything to paper. I was reminded of that this week, when I got overwhelmed with an accumulation of big and small projects. I was having a hard time doing anything – but then I remembered the magical Pensieve. Make a massive “To-Do” list (use your laptop or iphone if you prefer).

You may find that you have 50 to 100 items on your mind - no wonder it’s hard to focus! Write down absolutely everything that comes to mind, whether it needs to be done in the next 5 minutes or the next 5 years, whether it will take 5 minutes or 5 years. If it’s taking up space in your mind, download it to the paper. Don’t worry about priority at this point. Once it is on paper, it will be much easier to prioritize the items into “do, dump or delegate” categories, and to set up reminder systems for those items that need attention at a later time.

Dump the baggage. Journal, talk to a friend or coach or get therapy to unload excess baggage from the past. Do you really want to keep cluttering your brain with that old junk? And it’s not worth putting in the Pensieve, either. While in the Harry Potter novels, the Pensieve is used as a flashback device to educate Harry about the events of the past and how they have shaped present reality, not all past events are worth retaining. Most of us would be loath to give up memories of our baby’s first smile or our teenager's junior prom, but do we really need to remember every past slight, or hold onto anger, or wallow in self-pity?

Focus. Meditate, pray or connect with Nature to quiet your mind and access your inner wisdom. Many people find that focusing the mind on a single point, whether it be the breath, a candle, or the presence of God, substantially quiets the internal “chatter” that often disturbs our peace. Instead of random thoughts pinging here and there like steel marbles in a pinball machine, we can feel the wholeness of the Universe and more clearly see our direction in it.

These techniques are so powerful, they are almost like magic. Harry Potter would be impressed.

Full disclosure: this is an update of a post I wrote in 2007. But it's still timely - brain decluttering is a task that needs to be repeated from time to time. I know that I could benefit from doing it at least once a week!

The Spirit of Play

2011-06-29T21:27:00.002-04:00

Boy do I need a retreat! All work and no play is making Cheryl a dull girl.

It's not like I work all the time. But what's been happening over the last couple of months as I've been ramping up my coachingand retreat business is that I find myself thinking about work too much of the time. And continuing to work after "quitting time." Because there is always "one more thing" that would be good to do. And one more thing after that, and one more thing after that…

Another thing that's been happening is that I've been taking work much too "seriously." So that work that used to feel like play is now feeling more often like, well, "work." And the third thing that has been happening is that I haven't been using my downtime – my playtime, so to speak - to do things that really feed my soul and replenish my energy.

All of this came to the surface as I started to prepare for the upcoming "Spirit of Play" virtual retreat. What I want is to take my life seriously, but live it lightly. And that includes work. And what I want is to bring a spirit of play into my life, including my work. And what I want is to just be myself, and to bring my whole self into both my work and my play.

So I'm planning to retreat and regroup and have some fun this weekend. Without leaving my family. Because retreat, like play, is as much as a state of mind as anything. And I don't want to retreat from my family – I want to engage with them.

So here's my plan:

Start every day with by connecting to Spirit – in bed – before any demands for breakfast or invitations for canoeing or distractions to read or write or quilt can intervene.

Organize family and/or solo hikes to places of particular beauty – high overlooks or secluded ponds. Scenic vistas feed my soul – and the exercise to get there is great for my body.

Enjoy the natural beauty all around – even when we go into town or out in the motorboat. Be mindful of the sights, sounds, and smells of nature, and of man-made beauty as well.

Soak up the sun, if it chooses to grace us. If it does not, choose to find a way to savor the beauty of the gloomy or rainy days.

Ask a friend to lend me a great novel in case I feel like reading (no personal development reading allowed!)

Take a technology fast.

If I catch myself thinking about work, acknowledge that, focus my attention elsewhere and let the thought pass through without attachment. Or – if it's a good one – write it down and forget about it until Tuesday.

Allow myself the freedom to write (even about "work") IF that's what I really want to do. I often get a creative rush when I'm on vacation and in nature, and I want to both honor that and ride the wave. So writing – and even a bit of journaling – is OK, but no sitting down to write something in particular.

End each day with a prayer of gratitude for this time with my family (regardless of what scuffles have occurred during the day) and for this opportunity for a retreat-without-retreating.

I'll let you know how it goes!

P.S. Please share your thoughts or links on the spirit of play below.

10 Questions for Your Next Retreat

2011-05-31T20:24:00.018-04:00

For me, retreat is all about connection and clarity - first and foremost, taking the time to get connected to the wellspring within, and then, from that place, allowing myself to be open to receiving clarity about issues that are troubling me.

If you are seeking clarity about something, here are ten of my all-time favorite retreat questions. I use these often in my own retreats and on the guided retreats I lead for others. Choose one or more for your next retreat. Investing just five or ten minutes focusing on just one of these questions could turn out to be a great mini-retreat in itself.

10 Questions for Your Next Retreat

1. What is going right right now? (Alternate: what do I have to be grateful for, amidst the chaos?)

2. What would I like to create?

3. What is the very next step?

4. Am I “playing the victim” in any way?

5. Am I “shoulding” on myself? (i.e., saying to myself, I should…)

6. How can I make this easier and/or more enjoyable?

7. Am I fighting against “what is”?

8. What am I hiding? (Alternate: what don’t I want other people to know)

9. What small change, if implemented consistently, would make the biggest difference in my life right now?

10. What wants to happen here?

Try these questions on for size - and feel free to share your own favorite questions in the comment box below.

Un-Procrastination: The Next Step

2011-04-27T10:47:00.003-04:00

Nothing is so fatiguing as the eternal hanging on of an uncompleted task. -William James

A couple of weeks ago, I invited you to make an “Unprocrastination List” – a master list of things long procrastinated - and to start tackling it, one thing at a time.

Completing long procrastinated tasks can free up enormous amounts of energy - the energy that you are currently using to beat yourself up for not having completed those tasks.

But that list sure looks daunting! Here's how to get past the overwhelm and get going: chunk it down.

Look at your list and identify the very next step you need to take on each item. I discovered this technique in David Allen's Getting Things Done book a few years back, and (when I remember to do it), have found it to invaluable for managing projects large and small. And for things I have procrastinated, it is essential.

For example, the first item on my Unprocrastination List was “new pair of pants.” Now I know that for many people, getting a new pair of pants would be a simple retail transaction. Go to the store, take a pair off of the rack, and go pay for them. But I have trouble finding pants that fit and flatter, and can try on 20 pairs and not find any I like. I had been thinking about getting a tailor to make me a pair using my favorite (now battered) pair, but dreaded both the cost and the thought of parting with my pants for a week or two. What would I wear then?

So, on my list, I identified the next step as “call the tailor and get a cost and time estimate.” But then I realized that that wasn’t the very next step. The very next step – the first step toward completion of this project – was to look up the phone number of the tailor. So I did that right then (2 minutes on the Internet) and wrote it on The List. The next step was to call the tailor. I procrastinated that until the following day. ;-)

I called the tailor and found out that the cost was much more reasonable than I had imagined. The next step was to go to the fabric store to buy the material. Done when I had a chance to shop, two days later. Next was to take the fabric and my current pants to the tailor, which had to wait a week because that was the first opportunity I had to get there during the hours they are open. Then I had to wait another week – not because I was procrastinating, but because the tailor’s daughter had a baby. Remember that there is a difference between delay and procrastination.

I invite you to take a moment right now to identify the very next step for each item on your Unprocrastination List. Then when you have a free moment, you can scan the list and tick off one of the “next steps.” Instead of a big chore, you’ll have one small task to complete. Slow and steady wins the race. This will also allow you to bunch errands that can be efficiently done together, rather than going to the office supply store to get folders and realizing after you get there that the dry cleaner is right next door and your dry cleaning is back at home.

So: what’s the next step?

P.S. If you've been procrastinating taking a One Hour Retreat, do it before you tackle the other items on your Un-Procrastination List!

Retreat from Procrastination

2011-04-13T16:22:00.007-04:00

It turns out that we can blame our propensity to procrastinate on biology.

So you’re not a lazy slug – you are the victim of your genes! Blame it on your limbic system. An article in the April issue of Real Simple magazine reports that scientists have found that the limbic system, which is the part of the brain that kicks in to cause you to flee from dangerous circumstances, also kicks in to cause you to flee from unpleasant tasks.

Because the limbic system operates on autopilot, it often wins out against the more deliberate pre-frontal cortex. The pre-frontal cortex is the part of your brain that can review all of the data and make conscious and wise decisions. Like, for instance, “if I do the dishes right now, it’ll only take 5 minutes, but if I wait three days, it will take me 15 minutes to scrub off that caked-on gunk and another 20 to do the rest of the dishes that have accumulated.” Or, as another, more important, example, “if I keep up with my annual health screenings, I'll be much more likely to avoid major health problems down the road."

The Real Simple article includes seven ideas for by-passing the procrastination response and tricking yourself into productivity. The one that caught my eye – and the one I had never heard before - was to “plan an unprocrastination day.” A Real Simple editor and one of her friends cooked up this idea, and spent an entire day (9am to 7pm) doing errands they had long put off.

While the concept of unprocrastination intrigued me, the idea of devoting a whole day to the dreaded tasks sounded like cruel and unusual punishment, even with the support of a friend. But after reading this article, the idea of unprocrastination took hold and wouldn’t let go. So I decided to make my own Unprocrastination List, and just tackle a few a week. The Unprocrastination List is different than a to-do list. For one thing, I don't have any intention of doing them all today, or even this week. For another, I'll stop transferring them from day to day (month to month, year to year....) on my other lists. I'll just matter of factly tackle one or two at at time, one step at a time. It’s only been a couple of weeks, but I’ve already ticked a few things off my Unprocrastination List, and made progress on others.

Perhaps more importantly, I’m more conscious of not procrastinating things in the first place. So today, as I was about to sit down and buff up this article, I remembered that I had a couple of higher priority things to do first. They weren’t nearly as fun as writing, but they had a higher value in the grand scheme. My first thought was to do this article first and then do the other things “later.” Then the irony of that hit me – I was about to procrastinate some non-urgent but important tasks to write an article about avoiding procrastination. The complete absurdity of that engaged my pre-frontal cortex (and my funny bone), and I am pleased to report that I "unprocrastinated" the most important things, and completed them. And then wrote this post.

What can you unprocrastinate? Play with that idea over the next few weeks and see where it leads....

For more tips on avoiding procrastination, see http://www.realsimple.com/work-life/life-strategies/time-management/how-to-stop-procrastinating-00000000055280/index.html . Or get the April issue of Real Simple magazine if you want more background in the brain science behind the tips.

I’ll be posting some of my own tips soon. Feel free to share your best unprocrastination tips in the comments box below.

Note to readers: I’m finding the retreat theme to be a bit “one-note” and I suspect you may be too. So I will be broadening the scope of this blog to include thoughts on some of those things in life that cause us to want to retreat, and tips and techniques to help us carry the benefits of retreat back out into our daily lives.

Stop, Look and Listen - A Retreat for Lent (whether or not you observe Lent)

2011-03-10T14:57:00.001-05:00

If you are of Christian heritage, you may or may not know that the Christian season of Lent started yesterday.  The season of Lent used to have a vaguely negative association for me, resulting in a vaguely guilty feeling that I should be doing more to observe it, that I should be denying myself, suffering in some way, sacrificing in some way. This despite the fact that when I was a child, my church barely mentioned Lent, and required no sacrifice or suffering.

The Catholic kids I knew always gave up candy for Lent.  Kids being kids, they were never able to explain to me what the point of it was, other than that they "had to," or "to understand the suffering of Christ." I never understood what giving up M&Ms for the duration of Lent could possibly have to do with understanding God.

I now understand that there are various ways of observing Lent, just as there are various spiritual practices that can help us draw closer to God. Fasting may be one path, but this post is not about fasting. It is about using the 40 days of Lent as a time of reflection, in whatever way works for you, with the goal of returning yourself to a closer alignment with God

Who among us couldn't benefit from living in closer alignment with God, or Spirit, or the Universe, or whatever words you use to describe the indescribable Source and Connection and Love?

Whether or not you consider yourself Christian, why not take some time this week (and perhaps some time in each of the next six weeks) to stop, look and listen for Spirit? Stop what you are doing, look (really look) at your life; and listen (really listen) to Source.

Stop. Set aside some time - an hour would be great, but 15 minutes will do - to just stop. Find a place of solitude, whether in your home, a pubic garden or library, or even your car - where you can be alone and undisturbed for this brief period of retreat. Bring something to take notes - either a pen and paper, or an electronic notepad of some sort.

Look. Look - really look - at what is going on in your life right now. Are certain areas being neglected? Are others getting too much of your attention, perhaps due to guilt or a feeling of obligation? Observe - with as little self-criticism as you can manage - and make notes. How often are you living from center? We all get off-balance from time to time, from hour to hour, even from moment to moment. But how much time, in the aggregate, are you living from center, with intention, as opposed to running from place to place without giving thought to other options and other choices you might make? Once again, observe, without judgment, and make notes.

Listen. Listen to your heart. Listen to that wise voice inside of you, whether you call that voice God, or Spirit, or your Higher Self, or something else. Listen to what that voice has to say to you.

Act. Heed that voice, and take action to follow it. You may not be able to change your bad habits or your kids' overcrowded schedules overnight, but you can take action every day to bring your life into greater alignment with your values and your purpose for being here.

Repeat. Make retreat a habit. Make listening to the voice of Wisdom a habit. Make living in alignment with Wisdom a habit. And, over time, you will find yourself living more and more in alignment with your values, and with that voice of Wisdom. And you will find yourself being able to recognize that voice of Wisdom more readily, and able to live from that place of center more easily - even while in the midst of the daily chaos.

If you are of Christian heritage and are still considering whether or not to "do something" for Lent, here are two resources:

1) Meditations for Lent: Into His Presence, a six-week guided meditation practice which is available by telephone free of charge. (Full disclosure:  I lead this series on behalf of the Oxford United Methodist Church.) As Christians, we believe that God is ever-present and always with us. But the question is: how often are we present to God? In this series, we will practice ways of opening ourselves to the Presence of God, and of removing blocks that keep us from allowing ourselves to be present to God. The series starts on March 9th, but you can join at any time in the next six weeks. You can participate live or listen to the recordings, and you can attend as many or as few sessions as you would like to or are able to. For details, send an e-mail to lentenmed2011@aweber.com.

2) For more active ways to observe the Lenten season, check out the "Top Ten List: Things You Can Try for the Lenten Season" in this Lent 101 blog post from Upper Room Ministries (scroll about half-way down the page for the list): http://www.upperroom.org/methodx/thelife/articles/lent101.asp

A Spa Retreat - Ahhh...

2011-02-27T16:08:00.003-05:00

At home or at the spa, services that relax and nurture your body also relax and nurture your mind and soul. Treat yourself to a spa retreat this month. If time and/or funds are tight (as they often are this time of year), then give yourself a "spa retreat" at home.

Choose one or more of the following activities, whichever appeal to you:

Manicure
Pedicure
Bubble bath
Long shower
Aromatherapy (essential oils or scented candles)
Nap
Facial
Yoga, Pilates or gentle stretching
Meditation (silent or using an audio recording)
Fresh made soup (chicken, lentil or vegetable)
Journaling
An uplifting movie
A tall glass of water, with a wedge of lemon
Herb tea
Snuggling up by a fireplace

If you have a willing partner, you might even be able to finangle a massage. If not, treat yourself to a self-massage: do a few minutes of very gentle stretching and finish by gently kneading your hands and feet, being sure to cover each finger and toe and both the tops and bottoms of your hands and feet.

Ahhh...

Breathing Space

2011-01-30T21:30:00.003-05:00

"I just need a little room to breathe...," I complained to a friend.

And suddenly it became clear to me: I am the only one who can give myself that space. I am the only one who can say no, the only one who can reschedule my obligations and commitments, the only one who can delegate, ask for, or hire help. I am the only one who can let myself relax when I do have a spare minute, rather than spending that time thinking how busy I am, berating myself for not planning more carefully, or grousing about how so-and-so should be helping me with whatever-it-is. I am the only one who can give myself room to breathe.

What about you? No matter HOW busy you are, you CAN give yourself room to breathe. But it takes a conscious effort to stop and truly let go of everything that is going on. To stop planning, to stop worrying, to stop grousing and complaining and berating yourself and others. To allow yourself a little space.

As I was writing this, I looked up from my computer and glanced out the window. A flock of chickadees was flitting back and forth from the feeders to the shrubs. I said to myself, "get back to work!" And then I realized, THIS is what I am talking about. THIS is what life is about - allowing myself the breathing room to take a mere 30 seconds to enjoy watching the birds, to let my body relax, to restore my soul.

So what about you? How can you give yourself a little breathing room? How WILL you give yourself a little breathing room?

How NOT to Retreat

2010-12-28T20:03:00.008-05:00

True confessions.... I - me - the one whose mantra is"if you are overwhelmed, off-kilter, confused, or just want to get more focused and in flow, take a short retreat" - I actually had myself convinced that launching a new venture constituted a "retreat."

I had some basis for this. After all, rational-lies do tend to have a kernel of logic. I do occasionally do things on my retreats that to the outside world would appear to be "work." For instance, a few years back, my husband and daughter were traveling on the day after Christmas. I decided to give myself the gift of that day to try to get my life in order (this was before I had articulated the At Home Retreat concept). I looked forward to having that day all to myself during the entire month of December.

On my appointed retreat day, I spent several hours collecting my stacks of unsorted important and unimportant papers, unread magazines, outstanding to-dos, undone errands, wish lists, assorted household clutter and other "open items" and sorting through them using David Allen's "Getting Things Done" system. I can't say it was the most fun I've ever had, but it did have a Zen-like quality to it. David's system forces you to single task and deal with one item at a time (without losing track of other priorities). I was taking control of my life again - and that was liberating. And while it was "work," it was also a form of self-care, a giving of attention to things that needed attention, a collecting of "to-do's" that allowed me to see the true priorities and what needed to be dropped or delegated. I had a LOT of stuff, and, as satisfying as the work was, it took a fair amount of energy, so I didn't finish it that day. But I did "do, drop or delegate" a lot of items, and got much needed clarity, at a global as well as a detail level, about what was left to be done. I felt much more in control of my busy life when I was done. And that sense of calm and control lasted for months afterward. Vestiges of it are still with me today, in the systems I have in place and the knowledge that I can regain control on those occassions when life happens and things have slipped a bit.

I have also been known to use a One Hour Retreat to get clarity about a business issue or to brainstorm strategies. And if my intention for the time was to take a step back in order to obtain clarity and focus, that time did in fact constitute a "retreat."

So, with that history, I looked forward to using this year's post-holiday retreat (yesterday) to finalize the launch of my new "30 Days to Done: Get Your Writing Done" online series. (If you happen to be interested in that, you can get the details here: http://wingedlifecoaching.com/30daystodone.html)

But now I have to admit (gulp!) that that was not a retreat. That was work. Not "special" work, like the Getting It Done exercise I went through a few years ago, or "clarity and focus" work - just everyday tasks that needed to get done and had gotten delayed due to the holidays. And while I am really excited about completing the launch of the program, and looking forward to being able to share in my clients' success as they do in fact get their writing done, that doesn't make doing that work into a retreat.

And so now I'm planning a real retreat, starting as soon as I publish this post. I know I "should" be publicizing the writing program, and I "should" be planning for the New Year (and I have been doing some thinking about that). But right now, what I need is to relax and just be....

Retreats are great for planning, re-grouping, re-prioritizing, doing something creative, or jump-starting a spiritual practice. But we don't always need to DO something on our retreats. Sometimes, we can just be. Just relax, have a cup of hot chocolate or hot coffee or hot toddy, sit by the fireplace or under a cozy blanket, and just nap, read, or listen to a favorite bit of music.

We don't always have to journal, pray, or do yoga. We don't always have to plan or prioritize or observe. Sometimes we can - sometimes we need to - just be.

I invite you to take a "just being" retreat this week. Take an hour (or more!) and let yourself truly unwind, let go, and be at peace.

Happy be-ing!

P.S. If you are in the mood for a New Year's oriented retreat, here is one to try: http://www.genuinecoaching.com/celebrating-the-gifts-of-the-year-a-new-year-exercise.html
This is from Linda Dessau, one of my favorite writing gurus. I just discovered this site today, and found out that Linda is also a creativity coach. I love her New Year's exercise, especially the emphasis on looking at how you've changed and grown, not just on what you've accomplished. And the exercise from The Art of Possibility (the Zanders call it "Give Yourself An A") is one of my favorites. Reminds me that it's time for me to revisit that book!

If you're beating yourself up over too much December indulgence of one type or another, check out last year's One Hour Retreat suggestion here: http://onehourretreat.blogspot.com/2010/01/holiday-hangover-dont-make-it-worse.html

Happy retreating!

A Gratitude Retreat?? Get Real!

2010-11-22T21:51:00.001-05:00

Thanksgiving is upon us - and offers a perfect time to take a gratitude retreat.

I know, I know - it sounds pretty hokey. But stay with me, just for a minute.

Turns out that counting your blessings is actually good for you (and yes, I do know that the family you may be spending Thanksgiving with may or may not be among your blessings...) Researchers have found that practicing gratitude will likely improve not only your mood, but also your resistance to illness, the quality of your sleep and your progress toward your goals!

Spiritual traditions have touted the practice of gratitude for millenia. And now studies by Robert Emmons, PhD, professor of psychology at the University of California at Davis, and others have provided scientific evidence to back up the anecdotal evidence. Even business schools (Graziadio School of Business and Management) and WebMD tout the benefits of an attitude of gratitude.

A simple way to practice gratitude is to take just 3-5 minutes on two or three evenings in the next week to write down what you are grateful for. List as many things as you can think of in the time you have allotted, or write in more depth about three things and why you are grateful for them.

If you find this practice helpful, continue it indefinitely, or whenever things don’t seem to be going your way.

For more on this subject, check out THANKS! How Practicing Gratitude Can Make You Happier (New York: Mariner Books, 2008) by Robert Emmons, PhD.

I am grateful that you are taking time to retreat! I am convinced that if we each took a One Hour Retreat once a week and 3-5 minute mini-retreats once or twice a week, the world would be a better place.

Happy Thanks-Giving!

Take a Dose of Nature and Call Me in the Morning

2010-10-30T21:22:00.004-04:00

I have always found nature and the outdoors to be restorative, and now doctors are actually prescribing it!

In the October/November 2010 issue of National Wildlife magazine, Dr. Daphne Miller, a family physician and associate clinical professor at UC-San Francisco, describes physicians' use of "park prescriptions." These "park prescriptions" are basically recommendations to spend time in greenspace doing some form of light movement. Dr. Miller reports that "doctors around the country are medicating their patients with nature in order to prevent (or treat) health problems ranging from heart disease to attention deficit disorder."

As the days get shorter and colder, it can be tempting to snuggle up indoors with a cup of hot chocolate. And that could be fine retreat. But getting out and getting some fresh air, even for just 5 or 10 minutes, can be incredibly energizing. An infusion of sunshine and oxygen can do wonders for your mind, body and spirit - even on a cold day.

A study by researchers in Japan found that the Japanese practice of "forest bathing" (basically, spending time in a forest) found that "forest environments promote lower concentrations of cortisol, lower pulse rate, lower blood pressure, greater parasympathetic nerve activity, and lower sympathetic nerve activity than do city environments."

Another study, by Andrea Faber Taylor and Frances E. Kuo of the University of Illinois, found that a 20 minute walk in a park improved concentration in children with ADHD more than a comparable 20 minute walk downtown or in a well-kept neighborhood. And, even those of us who do not suffer from ADHD have felt the effects of attention deficit - think of those times when you have been multi-tasking for hours and suddenly cannot seem to focus on anything.

For those of you who remain skeptical of the effects of nature on health and well-being, I've included a few links to the research below - a Google search will turn up many more.

For those of you who already know the benefits of nature, stop reading and get thee outside!

http://www.ncbi.nlm.nih.gov/pubmed/19568835
http://jad.sagepub.com/content/early/2008/08/25/1087054708323000.abstract
http://www.johnvdavis.com/ep/benefits.htm
http://landscaperesearch.livingreviews.org/open?pubNo=lrlr-2007-2&page=articlese3.html

“Climb the mountains and get their good tidings. Nature's peace will flow into you as sunshine flows into trees. The winds will blow their own freshness into you, and the storms their energy, while cares will drop off like autumn leaves.” -John Muir

A (Would-Be) Writer's Retreat

2010-09-02T20:24:00.003-04:00

If you've ever dreamed of being a writer - whether of fiction or
non-fiction, a short story or a book, a poem or an instructional manual - you are probably aware of the existence of "writer's retreats." But, intriguing as they may sound, since you're not really a writer, you would never dream of actually attending one. All those other writers - those accomplished writers, those writers who have gotten going, those writers who actually write - would be too intimidating.

Lest you are wondering, I say all that with tongue firmly in cheek. But having coached many would-be writers, I also know that there is a lot of truth there. Every writer thinks his or her Writer's Block is unique, insurmountable, and possibly neurotic.

I invite you to experiment with using a series of One Hour Retreats to get yourself writing!

The beauty of the One Hour Retreat is that you can fit it in whenever you have time. And whether you schedule it in advance, or just look for opportunities to sneak it in, your subconcious will start writing before you even take pen, pencil or keyboard in hand!

Tips for a Successful Would-Be Writer's Retreat

1) Set your intention to use your retreat time to write. No excuses, no phone calls, no texting, no e-mail. Set an intention to use the time to write. Even if what comes out is crap. Even if can't think of anything original to say. Even if you have "writer's block."

2) Carry a notebook or sheet of paper with you at all times, to record random ideas that may suddenly pop up once you've set your intention.

3) When retreat time comes, write! That may seem obvious, but if the dreaded Writer's Block tries to join your retreat, write anyway. Write about your day, describe the space you are in, critique what you watched on television last night or write about a current joy or concern. Just write! You will likely find that if you just ignore Writer's Block and continue on, W.B. will get bored and decide to leave the party.

4) When your retreat time ends, acknowledge yourself for getting something on paper, whether it is golden prose or scattered fragments of ideas. It is progress - acknowledge that progress and invite more to come your way.

5) Start planning for your next One Hour Writer's Retreat. And keep that notebook handy!

If Writer's Block just won't stop harassing you, then I invite you to schedule a Guided One Hour Retreat, using the link in the right sidebar. I have a knack for helping people get clear about what it is they are trying to express and then get writing. And I love watching "would-be writers" turn into writers.

Take A Vacation Without Leaving Home

2010-08-03T19:59:00.003-04:00

A Limited Time Gift for You - A Full Length Audio Meditation

Can't get away for a vacation?

Use the attached audio visualization to take a vacation in your mind. Take advantage of the fact that your mind does not easily distinguish between the imagined and the real to "trick" yourself into relaxing - body, mind and spirit.

This visualization takes place at the beach, and provides a simple technique to help you bring the energy of a beach holiday back into your every-day.

Link to the audio: [This offer has expired - but the series is still available at http://www.wingedlifecoaching.com/upcoming-classes.html]

Many of my clients find that relaxation exercises, visualizations, prayer and other types of meditation provide instant stress relief and help them reconnect with their best selves. Try it today - you have nothing to lose!

This link will be active until August 15th - feel free to listen as often as you'd like. And feel free to share it with others who might enjoy it!

***SPECIAL OFFER***

The meditation linked above is #4 in the Simple Little Practices Meditation Series. Save $5.00 if you subscribe to the entire series before August 15th!

To subscribe to the series, go to http://www.wingedlifecoaching.com/upcoming-classes.html

Get downloads of this audio and five more --two full hours of meditations -- for only $24.99.

Lighten up your life, and bring some holiday into your everyday -schedule a retreat today!

At Your Wit's End? RETREAT!

2010-07-17T17:11:00.000-04:00

Did you ever have one of those days when you just want to get away from it all? Just walk away for a few hours, or a few days? To escape from the nonstop “incoming” and yell: RETREAT!

Of course you have - we all have.

Here’s the good news: You can. You CAN find time and space to take a retreat. If you can’t manage a full day away right now, take a retreat in segments. For example, use your lunch hour every Tuesday for two months. Or take an hour every day for a week during the kids’ naptime or TV time, or take two hours every Saturday for a month while Dad, a friend or a sitter take the kids to the park. Or use your lunch hour every Tuesday for two months.

The key to making this work is to actually use the time for retreat – no laundry or dishes allowed. Not even “I’ll just start this load and then I’ll start my retreat.” Not even “I’ll just respond to this one e-mail/call/text, and then I'll start my retreat.” You know how one task often leads to another. This is YOUR time. Use it to recharge yourself.

Does that sound selfish? Look at it this way: if you don’t do what you need to do to care for yourself, you’re less equipped to take care of anyone else. You know how short-tempered you get when you’re feeling trapped by your responsibilities (even though you wouldn’t trade them for the world)? You know how you start to feel like you can't even hear yourself think? How much more patient, creative, and yes, productive could you be if you could just have a few minutes to yourself once in a while??

You know the truth of this – now ACT on it.

Schedule at least one-half hour (preferably an hour) on at least two days in the coming week. Use that time to do something that nurtures or energizes you.

Here are some ideas to get you going:

• Do something physical – be it yoga or kickboxing or Zumba - as long as it is something that energizes you, and not just a task to tick off your to-do list.

• Do something spiritual – read something inspirational, meditate, pray or journal.

• Do something creative – and work on it for an hour without interruption (bliss!).

• Do some high quality “thinking” about an issue that has been weighing you down – whether it is your preschooler’s eating habits, your relationship with your spouse , or prioritizing and planning your work projects for the next three months. (Yes, Virginia, you can use a retreat for work-related things, as long as that is truly what would nurture you most right now.) A half-hour of quality thinking, reflection and brainstorming is worth more than weeks of fretting and stewing.

• Do nothing. Take a nap, or take a long bath or shower. Let the water cleanse your body, wash away negativity, and hydrate you, body, mind and spirit.

What to watch out for: getting distracted by mindless “relaxing” activities, like paging idly through a magazine. Use your precious retreat time to do something that will make a real difference in your life, right now.

Go ahead. Do it. Make time for a retreat. And start reaping the rewards, today!

For more tips for a successful One Hour Retreat, get my free guide - just enter your e-mail address in the box in the sidebar.

Take Time to Saunter

2010-06-01T20:18:00.002-04:00

Saunter: "to walk in a casual manner; stroll." Synonyms include amble, ramble, stroll, wander, mosey (one of my favorites), and meander. (1)

When is the last time you felt free to saunter? To proceed at your own pace, to stop and observe, to step into a place of spiritual connection? Most of us spend most of our time adhering to schedules, running late, trying to keep up. What if you could take an hour, a half-hour, or even 15 minutes, and just saunter?

Having just returned from a trip to California which included both Muir Woods and Yosemite National Park, I've been reading up on John Muir, who had a hand in preserving both places. Here is what Muir had to say about sauntering:

"Hiking - I don't like either the word or the thing. People ought to saunter in the mountains - not hike! Do you know the origin of that word 'saunter?' It's a beautiful word. Away back in the Middle Ages people used to go on pilgrimages to the Holy Land, and when people in the villages through which they passed asked where they were going, they would reply, "A la sainte terre,' 'To the Holy Land.' And so they became known as sainte-terre-ers or saunterers. Now these mountains are our Holy Land, and we ought to saunter through them reverently, not 'hike' through them." (2)

There is some disagreement about whether Muir's etymology of the word is correct, although it does appear in references dating back to at least 1691. The more accepted theory is that the word derives from the Middle English santren, meaning to muse, meditate, or be in reverie.

Either way, the word connotes a slowing down, a mindful attention to one's surroundings. A retreat from the hurry and drama of daily life. An appreciation of the vastness of the Universe and the long line of time.

I invite you to take some time this week to saunter. Whether you saunter through the woods, or through an art museum, or through the streets of a bustling city, pay attention. Saunter reverently. Allow yourself to meander. Be in reverie.

Notes:
(1) freeonlinedictionary.com
(2) quoted by Albert Palmer in A Parable of Sauntering:
http://207.114.134.6/john_muir_exhibit/frameindex.html?http://207.114.134.6/john_muir_exhibit/////life/palmer_sauntering.html

Sidebar:
An interesting but irrelevant fact (unless you are from Northern Ireland, in which case it may be highly relevant): according to urbandictionary.com, the word "saunter" is sometimes used as an expletive in Northern Ireland, with the meaning of "get lost" or "take a hike." It's fascinating how words can take on such different meanings... But if someone yelling at you to "saunter" - i.e., get lost - is what it takes to get you to take some time in solitude, consider it done. Saunter!

Guided One-Hour Virtual Retreats

2010-05-02T16:40:00.002-04:00

This post now has its own page: http://onehourretreat.blogspot.com/p/guided-one-hour-retreats.html

Try a "Wonder"-ful One Hour Retreat

2010-04-18T21:08:00.001-04:00

Here is an idea especially suited to a spring retreat.

My favorite way to "do" this retreat is outdoors - in a park, in the woods, or in a local neighborhood. But you can also take this retreat in a coffee shop, in an airport, or while waiting for your kid to finish soccer practice. If you have an hour, or even a half hour, grab it and take this no-equipment-needed retreat.

Start your retreat by setting an intention to focus on really observing your setting -- whether your setting is the airport concourse or a beautifully landscaped garden. Spend several minutes in one location, observing the sights, sounds, smells, tastes and tactile sensations of that location, as well as the overall composition and effect. Alternatively, spend five minutes strolling around focusing on taking in everything you can observe with your eyes - color, texture, size, shape, orientation, composition, etc., and then spend the next five minutes focusing on what you can hear, and so forth through the senses.

Not many people can spend an entire hour in observant wonder. The mind is easily distracted by judgment, thoughts of the past or future, and to-do lists. Consider using part of your time to journal or sketch your observations. Writing or drawing will not only help you observe more closely and keep your attention on your subject, it will also help you capture and process any emotions that arise.

By slowing down and really observing your surroundings, without judgment, you will likely experience one or more of the following benefits:

*A release of tension from your body
*A clearer, more focused mind
*A feeling of connection to the universe
*A renewed sense of lightness of being
*A burst of wonder and joy

We are all born intensely observant, curious and attentive to detail. Each new experience has a wonder-ful quality. But as we "grow up," we often lose that sense of wonder as we hurry through the tasks of life.

Just one moment of wonder-ment can add color to your days, and help you stay in the moment, truly aware of living your life. Try it and observe the results!

First Monday Virtual Retreats Start April 5th (Free)

2010-03-31T21:19:00.010-04:00

These retreats are held by telephone on the first Monday of the month. For more details on current retreats, click on First Monday Virtual Retreats in the sidebar.

Break free and "spring" forward with a virtual retreat!

I am hosting a FREE virtual retreat next Monday, April 5th, at 8:00 p.m. EDT. The meditative portion of the call will be recorded, so sign up even if you can't make this time slot. This is the first in a series of First Monday Virtual Retreats, which will be offered on (surprise!) the first Monday of each month. The theme of this month's retreat is "Break Free - Spring Forward."

A time of retreat - even a brief time - can both relax and energize you. It can give you a time to hear yourself think, to focus on what really matters, and inspire you to get moving in a new direction. It can give you time to hear the voice of your soul and tap into your strengths.

Harness the energy of spring to propel yourself forward. If you've been feeling a bit "slow" or "stuck" in some area of your life, now is the time to come out of your winter dormancy.

The retreat will start with a 15-20 minute guided meditation (a combination of relaxation and visualization). The meditation will be followed by an exercise to help you capture your insights and make an action plan for moving forward. The remainder of the hour is yours to use as you wish. You may leave the call and continue the retreat on your own, or you may join in group discussion/group coaching with others on the call. I invite you to use the entire hour for retreat. Give yourself that gift, if at all possible.

While the meditative portion of the call will be recorded,
I encourage you to join live if you can. I will be giving away a Guided One Hour Retreat ($60 value) to one lucky person on the call.

Sign up to get the call details by sending an e-mail to firstmonday "at" aweber.com. You will get call details shortly after your sign-up, a reminder e-mail right before the call, and a link to the recording after the call. I will not share your contact information or spam you, and you will be able to unsubscribe at any time.

Try it for a month or two, and discover the benefits of a one hour retreat!

Earth Hour: March 27, 2010, 8:30PM Your Local Time

2010-03-16T21:19:00.000-04:00

Earth Hour would be a PERFECT time for a one-hour retreat. Spend the time alone or gather with friends. Disrupt your life (in a good way) by turning out the lights and focusing on what's really important.

It's easy to participate - just turn out unnecessary lights in your household from 8:30 to 9:30 p.m. local time on March 27, 2010. Or take radical action - turn off all unnecessary power-consuming objects for that hour, including your computer, TV, and radio. If you want to know more, or if you'd like to register your participation, you can get details here: http://www.earthhour.org

Not everyone agrees that global warming is a problem, and not everyone agrees with WWF's agenda. But I think we can all agree that saving energy (and money) is a good thing, and finding ways to take care of ourselves and the planet we live on is a great thing.

Make a date with yourself - put this on your calendar now!

GUIDED One Hour Virtual Retreat Now Available - FREE During Coach Week

2010-02-06T09:41:00.072-05:00

Have you taken a One Hour Retreat, and wished you had a retreat leader to help you get and stay focused, help you gain clarity or brainstorm solutions with?

Or do you love the idea of a One Hour Retreat, but never seem to get around to scheduling it?

To celebrate International Coaching Week, I am offering **free** individualized virtual retreats to the first five people who schedule them at ...

Note: this event has ended, but Guided One Hour Virtual Retreats are still available. For more information, see: http://onehourretreat.blogspot.com/p/guided-one-hour-retreats.html

Managers: Add a Week to Your Year (Without Skipping Vacation)

2010-01-25T18:57:00.001-05:00

Yes, you can add an entire workweek - 50 hours - to your year, without skipping your well-deserved vacation! Check out my guest post at KeyPoint Coaching's blog to find out how: http://keypointe.wordpress.com/managers-feel-like-you-have-an-extra-week-of-vacation-every-year/

Holiday Hangover? Don't Make it Worse with Ridiculous Resolutions

2010-01-02T19:10:00.001-05:00

At this time of year, many of us suffer from a sort of "holiday hangover." The last few weeks have been filled with too much eating, too much drinking, too much shopping, too many things to do, too many late nights, too many social events with people we don't necessarily care for, and in general, just too much "stuff."

Wonderful as the holidays can be, we often finish them feeling depleted -- "hung over" either literally or metaphorically. There is no need to beat yourself up with a crash diet, a strict exercise regime, or an austerity budget. Be gentle with yourself - treat yourself as you would a beloved pet. Give yourself some good food (without over-feeding), move your body regularly in ways that you enjoy, and give yourself lots of love and attention. Find the play in the every-day.

Take a one-hour retreat to brainstorm strategies that will help you keep your focus on your well-being and happiness rather than on your cravings or aversions. Get focused on what you need to do to really nurture your body, mind and spirit this month and this year.

To your health, wealth and happiness in the coming year!

The Holidays are Coming - Retreat!

2009-12-05T11:06:00.000-05:00

(Cue Paul Revere): The holidays are coming! The holidays are coming!

The annual Battle of the Holidays has begun. The shots heard round the world were fired on Black Friday and the media messengers will be inciting the troops until at least December 25th.

There may well be battles coming - battles to find the perfect gifts at rock bottom prices, battles to get the holiday cards out, battles to host and attend holiday parties, battles to deal with prickly relatives and battles to somehow keep your kids from finding out the truth about Santa Claus. Not to mention the year end crunch at work.

Do you feel your stress meter skyrocketing - your fight or flight response kicking in?

Use a time honored battle technique – RETREAT.

Not all battles are worth fighting. And sometimes the troops need to retreat in order to re-energize, reinforce and make a new battle plan.

Don’t get me wrong – I LOVE the holidays. I love the music, the decorations, the food and the festivities. I love the Christmas trees, the carolers, the light shows, the Nativity and the glitz. But adding all of the holiday prep to an already packed schedule is a recipe for overload.

Now is the perfect time for a One Hour Pre-Holiday Retreat. Use your hour to let go of some stress, make your battle plan, plan your strategy and tactics, and build your inner reserves.

Your key strategy is your intention. You intention to remember the reason for the season, to spread holiday cheer, to enjoy time with loved ones and friends. Your tactics will be as individual as you are. Get together with your unit – your family, friends and co-workers - and make a plan. Make sure you are functioning as a unit - no need to have anyone get injured by friendly fire.

For more tips on getting though the holidays with your holiday spirit intact, see my article at http://ezinearticles.com/?id=3306418