Changing Seasons and Setting Intentions

Posted on September 30, 2019 by Sabrina Renee

Changing of the Seasons

In nature and in our lives the seasons change. Some bring warmth while others bring chills. Others are a sign of detachment followed by the birth of something new. The commencement of a season provides the opportunity to reflect on all that you experienced and the ways in which you grew. As life transitions from one phase to another, it’s important to consider the impact of the past few months, weeks, or years had on the person you’ve become. Only with reflection could you move forward with clarity and intention to love deeper, heal old wounds, and grow stronger more resilient for the next chapter.

Aligning With Seasons

The seasons bring different feelings, lessons, purposes, and versions of the life you live. Reflection is a tool to develop insight to all that has occurred, providing you the chance to develop mental strength for whatever may lie ahead. The circumstances aren’t what you control, but the attitudes, intentions, awareness, and preparation are all in your hands.

Unpredictability will cause you to be thrown off whatever path you’re walking. Distractions will pull you into unnecessary detours without warning or remorse. People will have demands with unrealistic expectations of you. The environments you find yourself in will dictate how you’re feeling, what you’re thinking, and where your energy is going. Walking into a new season of your life without a grounding force to what truly matters will allow you to sway back and forth to other people’s agendas.

Setting an intention is the anchor keeping you rooted in the main focus. If you decide the upcoming season is one of service then you’ll anchor yourself into giving, listening, and being there for those who need you most. On the other end, you’ll release what keeps you from serving your higher self and the community that needs you. You’ll begin creating clear boundaries of what does and does not serve your main thing.

There are also seasons that hit you hard, the unexpected season of pain, turmoil and hardship. Even this season deserves an anchor, keeping you aware of what is most important at that time. Perhaps it’s an anchor of awareness, patience, forgiveness, compassion, or love for yourself. Whatever season you are in the middle of or about to enter, consider the person you are walking into it and how you wish to feel walking out the other side.

How to Set Intentions

Life will present you with struggles, seasons of suffering, challenges so deep you’ll doubt your capability of surviving. It’s not enough to bring awareness to the season you’re in or the feelings you’re experiencing as a result. It’s not enough to believe “this too shall pass”, and passively accept the roadblocks presented in your life. It’s not enough to wish for change without showing up with the tools to take action. There is a time to feel the emotions and a time to root yourself back into the vision you have for your life. There is a time for observation and time for the conscious choice to create change.

Applying any habit, thought, choice or behavior into your life is always easy when things are going well. However, it’s still just as essential, if not more so, during the challenging times. An intention is meant to align with how purposeful, conscious, and impactful you wish to be. Whether you choose to set intentions for moon phases, seasonal changes, monthly changes, or yearly changes-you can apply this process. Sit down with a piece of paper divided in half: what you wish to release and what you wish to embrace.

Practice

Write down 5 things you wish to let go of that you have been carrying for many seasons or this past one. This could be attitudes, negative habits, ways of thinking, people or environments that are not bringing out the best version of who you could be. After you’ve come up with at least 5 things, write one sentence that completely expresses all that you are leaving behind.

Next, you’ll be focusing on the 5 things you wish to embrace, add, or start doing. A good way to write this out is finding the counterpart of the 5 things you are releasing. For instance, if you are going to stop being lazy then you can embrace exercise each day. Once you’ve matched what you’re saying good-bye to with what you are welcoming, it’s time to create a phrase that embodies all of the positive changes. Express gratitude over these words, say a prayer or take time to visualize what this life looks like on you, and trust it’s already on its way.

There are two important factors to this intention setting process: showing up and trusting the other half will. Writing things down on a piece of paper makes them real, but action brings them to life. Realistically you cannot expect change without showing up to make changes for yourself. Stay focused and grounded in the words you’ve written, follow that up with trusting in divine timing. Change doesn’t happen overnight because the journey is where the lessons you need to grow are waiting. The path is overflowing with exactly what you need to experience so that you may apply it later on in your life. Learn to appreciate every step, every day, every moment of this self-improvement voyage and trust that the goal is waiting on the other end.

MindBody

How to Manage Your Energy and Own The Day

Posted on September 27, 2019September 19, 2022 by Sabrina Renee

There will be days that you wake up ready to take on everything with a positive attitude and assertive attitude. There will be days that you wake up focused on the tasks and responsibilities you’re reluctant to show up for.

If the energy of your day is left to chance or fleeting moods, you’ll surrender your power to the environment, people, and happenings that surround you. You’ll be led by their intentions, their agendas, and you’ll be swallowed up in their world. Meanwhile, you’re feeling lethargic and misaligned, chalking it up to just another bad day. But the truth is your approach to the day is what labels it positive, negative, or indifferent.

Thought Management

Thoughts will lead the way if they are given the power. Considering the fact that most people are unaware of their thought patterns or even how to notice their thought patterns, it’s likely the thoughts are unconsciously calling the shots. Mindful awareness is a practice of bringing nonjudgmental attention to who and how you are being in this moment. Practicing mindful awareness is the bridge between the discontent you’re experiencing inside your mind and making a conscious change in your mindset.

Becoming aware of the thoughts you are constantly focusing on is a simple task. Start by noticing the first 5 thoughts you have in the morning. Sounds easy right? Actually, it is! The challenging part is bringing attention to them without judging them by placing labels like a negative, positive, or indifferent. Instead, practice choosing an approach of curiosity. Rather than allowing the feelings related to these thoughts to morph into the mood you choose for the day, practice choosing a thought that is aligned with your higher self.

Without getting too deep into spiritual teachings, your higher self is the very best version of who you already are. Each of us has innate goodness within, which is all deserving of an abundance of well-being and joy. The more life you experienced the harder those feelings of goodness came naturally, and the more they become undone and interrupted by the stimuli being consumed daily.

As you got older it seemed easier to adapt the defeated attitudes that excuse you from doing the difficult stuff, and that began taking a toll on your overall well-being. The higher self version of you is simply waiting for you to take off the layers blocking your success, but only you can take action and begin removing what no longer serves you.

The higher self is the version of you that’s in alignment with what is best for the mind, body, and spirit’s health. Every person’s higher self is essentially a more evolved and wise version. Although you are the same person, there is a path of growth and change separating you. That path begins with the awareness you choose to bring to the parts of you that are burdening your progress. The opportunities to make progress lie in your thinking, choices, in the daily habits and behaviors you choose every day.

Thought management becomes easier to understand and digest once you’ve accepted that you can absolutely control what you focus your attention on. If this concept is difficult to accept I encourage you to make a conscious effort to focus your attention on how you want to think and feel.

Managing your thoughts does not mean falsely believing the opposite of your current thought, and it’s certainly not about ignoring the emotions that surface as a result. Thought management is becoming aware of the thinking pattern that already exists within your mind, releasing judgment of it, and learning how to choose a different route of thought.

Remember the speed and intensity of your thoughts are not new, you’re just finally deciding to tune in, which is the first step toward taking back your control. After you’ve practiced noticing the patterns and the judgmental labels attached to them, it’s time to shift your attention to how you want to feel. Maybe you don’t know yet, and that’s the beauty of self-awareness, there is always more ground to cover.

Energy Management

Throughout the day the energy you experience is influenced by a multitude of factors. Nevertheless, the energy you experience is entirely your responsibility. Specifically, if you are wearing different hats throughout the day (partner, parent, boss, employee, student, friend) you have to hold yourself to a higher standard of energy.

The type of energy you bring into a work meeting is extremely different from the type of energy you bring home to your family. In order to manage the energy, you’re experiencing, as well as prepare your energy levels for an approaching task, you need to know how you want to feel.

There are a few ways to get to know more about your energy. You can start by getting in touch with the energy you are already experiencing, and get curious about how you feel and what it took to get to this point. When transitioning from one task to another, it’s essential that you check in with the energy you are bringing.

Be intentional about the energy you are expressing with yourself, with others, and emitting out into the world. Start by asking “How do I want to feel?” and “How do I want to invite others to feel?” If you’re experiencing happiness or joy ask yourself what thoughts and/or experiences brought you to this level? After you experienced something did you continue to fuel those thoughts and ignite the flames generating more intensity around the emotion?

Another way you can understand your energy better is by reverse engineering. Start by focusing on the energy, feeling, and/or emotion you want to feel. For some people, it’s easy to jump right into that state just with the thought of it, while others struggle with matching that feeling. If it’s difficult to shift break down what it would take to get you into that state, starting with effective questions such as:

How can I get closer to an elevated mood?
What thoughts will bring me to increase my energy?
When I struggle to stay in this state, what should I bring my focus to?
What word, phrase, or thought could I use as an anchor in this feeling?
It’s also important to dive deep into your answer because saying you want to feel good isn’t specific enough.

Let’s Review

Life circumstances can rarely be controlled, if ever. Your personal power lies in how you show up and the response you choose. Working to improve both your mindset and vitality is the greatest investment of your time. The reward will be a healthier mind, an energized body, and a fulfilled soul that impacts the lives of those they encounter.

Thoughts create things and energy never dies, it only transforms. Both thoughts and energy will lead the way if you surrender internal power. But if you consciously choose to make time and energy management a priority, the reward will show up in your life ten times over. Stop leaving your days to change and start preparing for the days of lower vibrations and negative emotions. Don’t wait until the building is on fire to think of an exit strategy, stay two steps ahead of the stimuli around you, and always consider what serves your higher self.

Love. Heal. Grow.

If you enjoyed this article check out this podcast episode: **The 6 Energy Healing Habits**

Growth

Achieve Your Goals: Prioritization and Time Management

Posted on September 20, 2019 by Sabrina Renee

Setting Goals Pt. 2

Let’s get familiar with the expected distractions and prepare for the unexpected halts in progress. The road to achieving anything is winding, covered in hidden pitfalls, and obstacles waiting for the chance to derail you. The wise choice would be to prepare both mentally and physically for what lies ahead. Listed below are the most common problems, issues, and self-defeating habits people come across after goal setting.

Lacking prioritization

Time
Energy
Travel

Lack of results

Not quick enough
Seems like the opposite result
Focusing on the external only

Lack of motivation

Laziness and procrastination
Not being surrounded by those who want the same as you
Missing accountability and visualization

Derailed by short term pleasures

Choosing fun over discipline
Choosing sleep over work
Choosing doubt over courage

Anxiety and overwhelm

Thinking about getting too much done at once
Not thinking about it because it makes you anxious
Believing you won’t get it done by a projected date

These distractions, setbacks or weak points do not define you. Instead, they highlight the areas that lack awareness and give you the opportunity to rise to the occasion. Just by reading them and starting the internal conversation you are closer to achieving whatever your heart desires. Don’t stay stuck in being aware of them, it’s time to own your part and stop giving away your control. Choose 1 struggle within each 5 category and brainstorm ways you can gear your behaviors toward productivity.

When you’re done reading this blog I STRONGLY urge you to come back to this list. Read and pause at each category. Ask yourself which of these are impeding the most on your progress. OWN IT. Be honest with yourself and your shortcomings, once you are aware you can make the shift toward progress

How to Stay Focused

Write it down daily, focus on the feeling

In big bold letters write down your goal, followed by THANK YOU. Make a conscious effort daily to look at it and believe in yourself. Practice gratitude as if it’s already on it’s way to you. Focus on the appreciation and satisfaction you’ll feel once you’ve accomplished all you’ve set out to. We spend so much time thinking about the future yet it’s rarely positive. Change that and allow your perspective to drive you.

Affirm it every morning and evening out loud

There is an incredible amount of stimulus throughout each day, some necessary and some insignificant. It’s important to remind yourself of the direction you are meant to be headed. As reviewed before there are plenty of distractions ready to pull your attention away to something easier, something simpler, or something with instant gratification. Affirming your goals each morning and night will embed success in your mind, eventually bringing you back to what is important.

Visual reminders

Never underestimate the power of a sticky note on the refrigerator, bathroom mirror, or dashboard of your car. Take a moment to think about what rooms you spend the most time in. Write out your goal, a phrase to keep you on track, or a positive affirmation to keep you focused. There may come a day you experience self-doubt- until you come across this note. Use it as a reminder of just how capable, confident and strong you are.

Weekly check-ins on your progress

Pick a day and time to have a weekly meeting with yourself-never miss this meeting! Ask yourself about this week’s thoughts and behaviors: Did you do your best? Did your trigger points get the best of you? Practice accepting your choices, forgive your shortcomings and recommit to your goals. Finally, ask yourself how can you improve this week? Create an intention from the answer, move forward confidently in the week and repeat again next week.

Accountability partner/group

Choose wisely who you share your goals, dreams, and visions with. Let it be someone who loves and supports you, who believes in your abilities and provides you encouragement. Ask this person to hold you accountable in a way you are both comfortable with. It could be a simple weekly call reminding you to stay focused and positive. Never underestimate the power of external love, support, and belief.

Learn how to read your mental and physical cues (rest don’t quit)

Check-in with yourself, particularly on the days you lack motivation. Get to know what switches off your positive momentum and shifts you toward doubt. Accept that these days will happen, and even if you’re prepared that negative momentum can knock you down. Learn to accept how you’re feeling, what you’re experiencing at this moment and ask yourself “what do I need right now?” Rest is an essential part of making progress, but quitting will never get you there. Learn the difference.

Create an Accountable Routine

The steps above are very simple to implement, it’s the consistency that is hard. Your fears and insecurities grow louder the bigger the desire becomes. But don’t let them take the power over your vision. Be mindful of your momentum- when it begins to fade or shift toward a decline. Accept that it’s happening, forgive yourself for the slipup. Remember this moment is only part of your journey, not your destination.

Pick at least 3 out of the 6 practices above and create an accountability routine for yourself. Make sure the 3 you choose are realistic for you and that it’s possible to remain consistent. Practice this routine at the same time daily and twice a day when your feeling discouraged. Remember: it’s all about momentum.

Make the effort to assure yourself that you can ALWAYS get right back on track, you are never too far off. See your goal clearly and say it aloud daily. Remind yourself as much as you need to that everything will work out in the best possible way. Shifting self-defeating thoughts to motivating ones can be challenging but with practice comes patience and mental strength. These are the superpowers that will continue to push you forward.

Keep going, keep growing and stay mindful.

Growth

Setting Goals Without Overwhelm

Posted on September 16, 2019 by Sabrina Renee

How To Set A Goal

Goals are often thought of while experiencing intense emotion. Being inspired by the accomplishments of others, feeling inadequate with your own performance or experiencing an insatiable hunger for better outcomes in life. Allowing feelings and emotions to ignite the spark is a powerful jump-start in the right direction, but it won’t sustain you. Moods are influenced and circumstances are constantly changing in all different directions. The reasons you set your goal shouldn’t change as a result.

**It’s time you dug deeper than**

the superficial reasoning for wanting change.

Start By Asking The Right Questions

Ask yourself the true meaning behind the goals you are setting.

Why do you want to exercise?
Why do you want to eat healthier?
Why do you want to make more money?
Why do you want to improve your mindset?
Why do you want to study that particular subject?

Everyone’s answers will differ, but one commonality in their responses is a feeling. Your current situation is making you feel unease, unhappiness, anxiety or frustration. When you achieve that goal you’ll be fulfilled, grateful, healthy, positive and confident. When you begin to doubt yourself from achieving what you set out to, bring your attention to the positive feelings it will bring. This is a simple way to get started with your goal setting. It’s also a great reference for when you get derailed from the goals you’ve already set.

Setting S.M.A.R.T. Goals

When setting goals it’s easy to take a dreamer’s approach, thinking big without a logical plan to keep you focused. Each goal needs an end result, the progress made needs to be monitored, measured, and held to a high standard. Setting goals without a deadline could lead you down a path of procrastination, lethargy, and ultimately starting over, or worse giving up altogether. Using the S.M.A.R.T. goals guide will help you plan, achieve, and celebrate your success.

Specific

Get as clear as possible with the goals you want to accomplish, start by thinking of the end result. What does it look like? What does it feel like? Consider what your limitations may be, as well as the strengths you bring to the table. Be honest with yourself because false-truths will only hold you back. These are not meant to box you into a smaller goal, but rather prepare you for what lies ahead.

Measurable

After you gain some clarity on your goal it’s time to break it down into measurable increments of growth. Whether your ultimate goal involves fitness or personal development, small actions will get you closer to the main goal. When designing your plan it may appear as goals within goals, that’s a great start (i.e. before focusing your attention on losing weight first pay attention to your portion sizes.)

Attainable

Be realistic in the means of effort, money, time and energy you can/will invest into achieving your goal. The possibilities for growth are endless, and more often than not right at your fingertips. However, the question isn’t about the path but the person taking it. Ask yourself: Am I physically, mentally, emotionally, spiritually and/or financially prepared for the road ahead? You may uncover you’ve gotten a bit ahead of yourself. This simply means it’s time to reassess and make another plan. Don’t diminish the goal when it’s the plan that needs adjusting.

Relevant

Emotions can get the best of your thoughts, leading you to believe you want something that may not serve your higher self. Ask yourself deep questions about the lifestyle changes you wish to take on. WHY? Are you striving for short term pleasures or overall better quality of life? Think of your future self as you create actions and behaviors to follow. If you find that your goals are a bit superficial go back to the drawing board. Consider this a step closer to defining exactly what you want.

Timely

Set a deadline and work toward it diligently. Create a system of checking in with yourself, don’t just wait for the deadline to approach. For instance, check-in weekly with yourself if the goal is 3 months away. Be honest about the progress you are making and where you could use some improvement. Make these meetings a priority and take yourself and your goal seriously. Remember, the plan to achieve your goal is never set in stone, it’s constantly evolving to fit the person you are growing into. A deadline will help you get the momentum going.

Improvise. Adapt. Overcome.

The Marine Corps uses the phrase “improvise, adapt and overcome” for problem-solving and quick thinking. It applies the same to goal setting because life is unpredictable. The environmental circumstances may negatively impact the original plan AND the goal remains the same. Too often goal setting revolves around only the positive end result without considering the obstacles that may arise. Instead of neglecting the possibility of being derailed prepare a plan for that exact scenario. Preparing physically, mentally and emotionally, bracing yourself to face adversity and succeed anyway.

This post is about the WHY and HOW behind the goals you set for yourselves. They are driven by emotion and sustained by disciplined habits you acquire. But in between these two crucial concepts lies the plan for reaching your desires no matter how grand they are. A plan must be solid and flexible. Make your focus clear so that your actions are diligent. Prepare your mindset for whatever lies ahead and start letting go of what is no longer benefiting you.

Allow your emotions to be the compass guiding you toward your achievements, not away from them. If you feel inspired by something it’s not just by chance. When you are moved into action it’s most likely because that’s what you TRULY want to do in life. Don’t allow the unknown or self-doubt misguide you to thinking you can’t. You simply haven’t gathered all of the knowledge needed. Be patient, trust that you will improvise when thrown a curveball, adapt to the last minute changes, and overcome any obstacles.

The goal is shiny, attractive and will feel incredible when you get there. The journey, however, is where you learn the most about who you are. The path into unknown territory is dimly lit, the mindset you choose is what will light the way. Choose the way you approach your goals consciously.

Growth

Doing The Daily Inner Work

Posted on September 13, 2019 by Sabrina Renee

The person reading this post today was not made overnight, he/she was created over many years and thousands of choices. Making a conscious effort to work on being your best self consists of daily action. So, what are you doing each day to inch your way closer to your best self?

Choices:

Start by making 1 conscious choice when you wake up and you will change the trajectory of your entire day. Creating a morning routine is an entirely different beast to tackle, but you can absolutely win the day by making a choice for your healing, health, and wellness.

Ask yourself, “What area of my life needs the most improvement?” For me, it was my relationship with myself, always negative and being put on the back burner. If I didn’t get ahead of this at the beginning of the day I never stood a chance. So each morning I made a conscious choice to start my morning with an affirmation and a hug. This may not be your cup of Hennessy and that’s alright, find what is. Inner Work is all about getting to know who you are and who you wish to be.

Habits:

There are lots of 4 week challenges to create a habit, but once those 30 days are up and you’ve stopped showing up, is it still considered a habit? Nope. Start slow and be realistic.

Ask yourself, “What is holding me back from being better than I was yesterday?” Get honest with yourself about how you spend your time, the energy you invest in your habits, and how they actually benefit you. From there you can start with letting go of 1 habit that is holding you back, and start to incorporate a new habit that will bring you closer to where you want to be. I once read that Jerry Seinfeld had a practice called Don’t Break The Chain, where he would mark the calendar with a giant red X on the days that he practiced his craft. If he didn’t practice, there was no red X, hence he broke the chain (also his calendar was hanging by a chain, but you get the jist). Keep yourself accountable with visual reminders and remember, it’s only a habit if you do it daily.

Mindset:

This one is going to be challenging on multiple levels, starting with the fact that you are essentially fighting yourself with every thought. When it comes to changing your thoughts and shifting your thoughts to a more positive attitude, it’s all about getting back up again.

You are going up against a powerful source that has been growing more powerful with every pattern. Each time you say something negative, or quit on yourself, or go back to the person who hurt you, or decide that you’ll start tomorrow, you reinforce the mindset you’re trying to fight. It’s going to take persistence, patience, mental strength and mindful awareness to chip away at the old ways of thinking to create a new, more fruitful path. The inner work for this will test you and that is your opportunity to rise, to practice being your best self.

Movement:

Prioritize time for intentional movement every day. NO EXCUSE. 30 minutes would be truly be ideal but it’s much better to be honest with yourself and start small. Make movement a non-negotiable daily action. Choose to take the steps instead of the elevator, take a walk outside when you get the chance, move with the intention of showing up for your body the way it constantly shows up for you.

Part of the homework I give as a personal trainer is to choose 1 stretch for a particular muscle that is constantly tight or giving you an issue. Give it attention, show it some gentle compassion, be the change you want to see your body exhibit and do it everyday.

Stillness:

Prioritizing time for stillness everyday is an excellent tool for reflection, or sometimes just a breath of fresh air. When you’re always on the go, always feeling the need to be doing, chances are you’re doing just to do.

Daily inner work teaches you that sometimes you’re occupying your time with busy work just so you don’t have to sit with whatever it is you’re thinking or feeling. This is one of those habits you want to try and break ASAP, because you have to be with yourself everyday, why not learn how to practice it peacefully? Practicing stillness for the mind is as rejuvenating as movement for the body, it’s the lubricant your soul needs to revitalize itself.

Let’s Review

The choices you make generate the habits you create, both of which are part of your daily inner work. Instead of taking a quantum leap into drastic changes, start small and start with self-awareness. Notice which choices and habits are burdens in your life and which ones are propelling you forward. Mindset is how you approach your habits, choices, inner work, and overall being. When you go into something seeking the positive you are more likely to find it, therefore the mindset you adapt will be an effective tool for skill set and resilience building.

Then you have movement for the body and stillness for the mind, both are essential for your well-being. While the mind works better after relaxing and practicing pause, the body needs to keep moving. Keeping yourself mobile is significant when you begin to consider all of the things you want to accomplish in your day. The more able your body is to move, bend, twist, and lift the better capable you are to keep up with your daily tasks. The final of the five is stillness, or the practice of being with yourself in this very moment. Such a simple task can often be incredibly challenging because of all the stimuli we experience everyday.

So what are you waiting for? Start right now! While you’re fired up and can easily picture sliding these activities into your schedule. Start with 1 or jump into all 5, be realistic with your planning but don’t be afraid to push your limits. And if you ever get discouraged or fall off the wagon, just start all over again. Keep committing to your progress because the only way the results show up is if you consistently show up and do the inner work.

Love. Heal. Grow