Sparked!

Photo by Dominik Martin on Unsplash

Power pause. Discover how to up your game and perform your best.

We are starving for stillness and silence in our culture. Doesn’t it seem like there is noise and chaos everywhere? The truth is that the world is not going to slow down and get less noisy simply because you want it to. You have to commit to taking time to pause. I’ve grown to appreciate that pausing truly is golden. Taking breaks settle me in a matter of minutes.

I didn’t always feel this way.

I used to surround myself with noise. I’d fall asleep with the television blaring, have pop music playing in my car and home, and talk, talk, talk until my throat was sore. Now I seek silence every day and I encourage you to do the same.

Balance and Renewal

The power of taking pause is well researched. Not only does pausing promote relaxation, a break from noise and doing also refreshes and reenergizes you for hours. Taking time to just be still and quiet gives your nervous system a chance to regain balance.

Tony Schwartz, best selling author and CEO of The Energy Project, writes, “human beings perform best and are most productive when they alternate between periods of intense focus and intermittent renewal.”

How do you renew during the day?

While it’s easy to say turn off your phone and close your office door, there’s more to pausing than you might think. In fact, there are two types of noise and two types of silence to consider. If you’re really interested in feeling your best and performing your best you’re going to want to understand how to best recover.

Outer Noise

Outer noise is the stuff you hear in your environment: talking, music, machines humming. There’s noise almost everywhere you go these days. Music plays in stores, restaurants, and hotel lobbies. Beeps, gongs, and whistles sound all around us. News is broadcast 24/7.

We are over-stimulated with outer noise. In fact, most of have been conditioned to require constant music and entertainment. There not doubt, Noise has become ingrained in our cultural norms.

Inner Noise

Inner noise is the phenomenon of being in a quiet room yet feeling as though a whole crowd of people are talking to you all at once. It’s the voices in your head continually reminding you to do this or to figure out that. Inner noise is your busy thinking mind in action, continuously bouncing around from one thought to the next and filling your mind with constant chatter.

What should we do about all of this noise? The antidote to noise is… you guessed it... silence!

By the way, there’s Outer and inner Silence too:

Outer Silence

It’s fairly easily to stop the incessant outer noise by finding pockets of outer silence. Turn off the noisemakers such as your laptop or television. Stopping or quieting down the inner noise takes more attention.

Settle your body by stabilizing your nervous system with coherent breathing, mediation, movement and rhythm and your noisy mind will naturally settle down. You can also learn to access inner silence through taking a walk in the woods or playing the piano.

Inner Silence

How do you find inner silence? What practices or activities do you do to really settle down? One of my go-to’s is my Sunday evening bath complete with candles and soothing music

Practice the power pause by scheduling 1-2 minute breaks every hour. Pauses may happen during natural transitions like getting in and out of your car,

[rebroadcast] Speed creates struggle. Slow down and stop moving so fast. 

Let's talk about stress and struggle and how we race around town. There's the obvious physical speed but there's also mental and emotional speed. Learn to notice speed and how running too fast causes accidents and mistakes. Discover how to pause and slow your life down.

How to slow down? Try these tips. 

* Sticky notes - Put simple messages around your home, office (and car) to slow down.

* Bells - Use dings and boings to remind you to pause

* Thresholds - Notice your state of being when transitioning from one room to another

* Red lights - Watch your breath during the stop

* Arrive early - Try being ten minutes early for appointments to avoid stress

What are some of the benefits of moving slowly? 

* Experience more mental space and clarity

* Sense life more fully, i.e. your cup of coffee, your lunch, the conversation

* You become more efficient and effective

At the end of the day, people who move more slowly and speak mindfully are simply easier to be around. Be one of those easy people and slow down today.

Mentions and More

Slow Danceby David Weatherford

Related episodes:

* #2: We Keep Missing Moments

-----------

For more on my teachings read  On The Verge: Wake Up, Show Up and Shine 

Also check out the No Speed. No Struggle Primer Practice on the free On The Verge mobile app oniTunesand Google Play

 

 

 

 

[rebroadcast] Speed creates struggle. Slow down and stop moving so fast. 

Let's talk about stress and struggle and how we race around town. There's the obvious physical speed but there's also mental and emotional speed. Learn to notice speed and how running too fast causes accidents and mistakes. Discover how to pause and slow your life down.

How to slow down? Try these tips. 

* Sticky notes - Put simple messages around your home, office (and car) to slow down.

* Bells - Use dings and boings to remind you to pause

* Thresholds - Notice your state of being when transitioning from one room to another

* Red lights - Watch your breath during the stop

* Arrive early - Try being ten minutes early for appointments to avoid stress

What are some of the benefits of moving slowly? 

* Experience more mental space and clarity

* Sense life more fully, i.e. your cup of coffee, your lunch, the conversation

* You become more efficient and effective

At the end of the day, people who move more slowly and speak mindfully are simply easier to be around. Be one of those easy people and slow down today.

Mentions and More

Slow Danceby David Weatherford

Related episodes:

* #2: We Keep Missing Moments

-----------

For more on my teachings read  On The Verge: Wake Up, Show Up and Shine 

Also check out the No Speed. No Struggle Primer Practice on the free On The Verge mobile app oniTunesand Google Play

 

 

 

 

Being alone is not time wasted. Solitude is time well spent.

Do you spend time alone? Where do you find solitude? Also, what do you do when by yourself? In this episode I pose these questions and more and encourage you to meet yourself in the quiet spaces of your mind. More importantly I share how it's precisely in those quiet spaces in which you unlock your true yearning and wisdom.

How do you find solitude away from outside influence, in your own inner whispering, in your own radiant brilliance?

Is it in the early morning or late at night?

Furthermore, when do you meet yourself in unscheduled, unstructured, unrushed time and what do you do discover?

If you’re not spending time in solitude, I encourage you to ask why? What are you avoiding? If you're intrigued, I encourage you to start simple in some of the following ways:

* Get up 15 minutes earlier

* Write 2-3 pages in your journal every day

* Get outside and look at the sky for 5-10 minutes

* Take a walk without extra entertainment

Solitude is unmatched. Quiet can be deafening. Time alone is time well spent.

 

Mentions and More

* Movie: The movie I spoke about was not called Inception but rather Interstellar. I apologize for the confusion.

* From the Poem: The Invitation by Oriah Mountain Dreamer 

It doesn’t interest me where or what or with whom you have studied. I want to know what sustains you from the inside when all else falls away.

I want to know if you can be alone  with yourself and if you truly like the company you keep in the empty moments.

Related episodes:

* #90: Morning Dread

-----------

For more on my teachings read  On The Verge: Wake Up, Show Up and Shine 

Get my free app – On The Verge - App Store 

Being alone is not time wasted. Solitude is time well spent.

Do you spend time alone? Where do you find solitude? Also, what do you do when by yourself? In this episode I pose these questions and more and encourage you to meet yourself in the quiet spaces of your mind. More importantly I share how it's precisely in those quiet spaces in which you unlock your true yearning and wisdom.

How do you find solitude away from outside influence, in your own inner whispering, in your own radiant brilliance?

Is it in the early morning or late at night?

Furthermore, when do you meet yourself in unscheduled, unstructured, unrushed time and what do you do discover?

If you’re not spending time in solitude, I encourage you to ask why? What are you avoiding? If you're intrigued, I encourage you to start simple in some of the following ways:

* Get up 15 minutes earlier

* Write 2-3 pages in your journal every day

* Get outside and look at the sky for 5-10 minutes

* Take a walk without extra entertainment

Solitude is unmatched. Quiet can be deafening. Time alone is time well spent.

 

Mentions and More

* Movie: The movie I spoke about was not called Inception but rather Interstellar. I apologize for the confusion.

* From the Poem: The Invitation by Oriah Mountain Dreamer 

It doesn’t interest me where or what or with whom you have studied. I want to know what sustains you from the inside when all else falls away.

I want to know if you can be alone  with yourself and if you truly like the company you keep in the empty moments.

Related episodes:

* #90: Morning Dread

-----------

For more on my teachings read  On The Verge: Wake Up, Show Up and Shine 

Get my free app – On The Verge - App Store 

There is no normal so why are you trying to control everything?

Life is unpredictable. But you already know that. There is no normal even though you wish there was. But you already know that too.

What you may not be aware of is that when you try to make life predictable (and normal) you set yourself up for more stress. In other words, try to control life—situations and people—and suffering rolls right in.

Consider what you are trying to normalize (or control). Get honest about the people and situations you try to manipulate on your behalf. Ask yourself the following questions:

* What/who are you trying to control?

* Does drama follow you around? If yes, what/who specifically is causing the drama?

* How is trying to normalize life working out?

* What are you willing to stop trying to normalize?

The great news is that letting go of control sets you free. When you give others freedom to be as they are (instead of trying to control them), you not only free yourself from unnecessary stress, you also create more space around you. In other words, as you let go of trying to normalize life, you become easier to be around. Instead of being a perpetual “stick in the mud,” you learn to dance with the unpredictability of life more gracefully.

Life is ever changing. This we know. Give up your need to control life and you’ll inspire others to do the same. And that would be a great offering to the world.

Mentions and More

“You can tell the greatness of a man by what makes him angry” ― Abraham Lincoln

Related episodes:

* #90: Why Being Stable Is Sexy

* #56: Feet Planted. Eyes Steady. 

* #45  : Be Nimble and Pivot

-----------

For more on my teachings read  On The Verge: Wake Up, Show Up and Shine 

Get my free app – On The Verge - App Store 

There is no normal so why are you trying to control everything?

Life is unpredictable. But you already know that. There is no normal even though you wish there was. But you already know that too.

What you may not be aware of is that when you try to make life predictable (and normal) you set yourself up for more stress. In other words, try to control life—situations and people—and suffering rolls right in.

Consider what you are trying to normalize (or control). Get honest about the people and situations you try to manipulate on your behalf. Ask yourself the following questions:

* What/who are you trying to control?

* Does drama follow you around? If yes, what/who specifically is causing the drama?

* How is trying to normalize life working out?

* What are you willing to stop trying to normalize?

The great news is that letting go of control sets you free. When you give others freedom to be as they are (instead of trying to control them), you not only free yourself from unnecessary stress, you also create more space around you. In other words, as you let go of trying to normalize life, you become easier to be around. Instead of being a perpetual “stick in the mud,” you learn to dance with the unpredictability of life more gracefully.

Life is ever changing. This we know. Give up your need to control life and you’ll inspire others to do the same. And that would be a great offering to the world.

Mentions and More

“You can tell the greatness of a man by what makes him angry” ― Abraham Lincoln

Related episodes:

* #90: Why Being Stable Is Sexy

* #56: Feet Planted. Eyes Steady. 

* #45  : Be Nimble and Pivot

-----------

For more on my teachings read  On The Verge: Wake Up, Show Up and Shine 

Get my free app – On The Verge - App Store 

Photo by UnSplash

Live body-first. Shift beyond just thinking about life into the full sensory flow of life.

Do you ever feel like a brain on a stick, drowning in mental chatter and disconnected from your body? Learn how to get out of your mind and live body-first and in flow where you experience less thinking more being.

In this episode Cara describes how living in flow is at the tip of your nose and the soles of your feet. She talks about how being stuck in your thoughts disconnects you from your body and senses and can leave you feeling overwhelmed and exhausted. In addition she explains how getting out of your mind and into your body stabilizes and energizes you in the following ways:

Out Of Your Mind And In Your Body

* When you're out of your mind: 

* Mental chatter settles

* Your inner critic goes quiet

* When you live in your body:

* You feel strong, stable and clear

* Your senses light up

* You experience life in high definition

* You’re feel more connected to your body and surroundings

More specifically, Cara talks about living from your "body first." Specifically, living from body-first is way of not get caught up in your busy mind but to instead connect with your senses and sensations. In doing so you discover how to think, speak and act from your body and senses instead of over-thinking or reacting impulsively from mental chaos or confusion.

Simply put, living body-first expands your awareness beyond just thinking about life into a full sensory experience of life.

Furthermore, Cara does her best to answer the “million dollar question,” how do you actually get out of your mind? She offers three reminders, or mini-wins, quick strategies to connect with your body and in doing so, you return to flow.

3 Mini-Wins To Get Out Of Your Head

* Ready - Get into your body by finding your “ready” position. Reminder: Feet Planted, Eyes Steady

* Set - Settle your nervous system with five conscious coherent breaths. Reminder: Take 5

* Go - Stand up, take a walk, or stretch your spine. Reminder: Move it.

Try these mini-wins throughout the day to get you out of your mind and back into your body where you not only feel more alive, you thrive

Remember, don’t be a brain on a stick. Get out of your mind and into flow by living from body-first.

It’s simple. Live in flow. It’s at the tip of your nose. Ready. Set. Go!

 

Mentions and More

Related episodes:

* #90: Why Being Stable Is Sexy

* #56: Feet Planted. Eyes Steady. 

-----------

For more on my teachings read  On The Verge: Wake Up, Show Up and Shine 

Get my free app – On The Verge - App Store 

Photo by UnSplash

Live body-first. Shift beyond just thinking about life into the full sensory flow of life.

Do you ever feel like a brain on a stick, drowning in mental chatter and disconnected from your body? Learn how to get out of your mind and live body-first and in flow where you experience less thinking more being.

In this episode Cara describes how living in flow is at the tip of your nose and the soles of your feet. She talks about how being stuck in your thoughts disconnects you from your body and senses and can leave you feeling overwhelmed and exhausted. In addition she explains how getting out of your mind and into your body stabilizes and energizes you in the following ways:

Out Of Your Mind And In Your Body

* When you're out of your mind: 

* Mental chatter settles

* Your inner critic goes quiet

* When you live in your body:

* You feel strong, stable and clear

* Your senses light up

* You experience life in high definition

* You’re feel more connected to your body and surroundings

More specifically, Cara talks about living from your "body first." Specifically, living from body-first is way of not get caught up in your busy mind but to instead connect with your senses and sensations. In doing so you discover how to think, speak and act from your body and senses instead of over-thinking or reacting impulsively from mental chaos or confusion.

Simply put, living body-first expands your awareness beyond just thinking about life into a full sensory experience of life.

Furthermore, Cara does her best to answer the “million dollar question,” how do you actually get out of your mind? She offers three reminders, or mini-wins, quick strategies to connect with your body and in doing so, you return to flow.

3 Mini-Wins To Get Out Of Your Head

* Ready - Get into your body by finding your “ready” position. Reminder: Feet Planted, Eyes Steady

* Set - Settle your nervous system with five conscious coherent breaths. Reminder: Take 5

* Go - Stand up, take a walk, or stretch your spine. Reminder: Move it.

Try these mini-wins throughout the day to get you out of your mind and back into your body where you not only feel more alive, you thrive

Remember, don’t be a brain on a stick. Get out of your mind and into flow by living from body-first.

It’s simple. Live in flow. It’s at the tip of your nose. Ready. Set. Go!

 

Mentions and More

Related episodes:

* #90: Why Being Stable Is Sexy

* #56: Feet Planted. Eyes Steady. 

-----------

For more on my teachings read  On The Verge: Wake Up, Show Up and Shine 

Get my free app – On The Verge - App Store 

Stability is not only sexy, it's downright powerful.

Stability gets a bad rap. In our culture of more and better and “new and shiny” being steady and stable seems boring and unattractive.

I beg to differ. As a teacher and coach I witness transformation every day. When we learn to settle down and steady our body and mind we quickly become clearer, brighter, and yes, sexier.

In this episode I talk about three types of stability—physical, mental and emotional—and why being stable in not only sexy, it’s downright powerful. You'll learn to identify stability and you’ll learn how to return to your stable base when you’re feeling shaky and unsteady. Furthermore, explore ways to train your body and mind to be more stable more often.

Finally, learn to be more stable and steady in a world that is becoming more and more speedy and noisy and you’ll consistently feel more balanced and cheerful, more open and available. Ultimately as you stabilize and integrate your systems you’ll feel like you are powered up and “lit from within,” (and that’s pretty darn sexy.)

Mentions and More

Related episodes:

* #88: Can you Handle the Truth?

* #43: Force, Fix, Flee

-----------

For more on my teachings read  On The Verge: Wake Up, Show Up and Shine 

Get my free app – On The Verge - App Store