Routinely Checking In

Long weekends or extended vacations from your everyday routine are the perfect time to mindfully examine your habits. The time and space away from your apartment, house, job, gym, and grocery store gets you out of your flow and into a more organic and present way of being.

Gallivanting on my month of travels, I had no set plans, only ideas of what I wanted to see and do. At first, the thought of having nothing booked was scary. There was nothing tangible for my mind to wrap its hands around. However, setting myself “free” from plans kept me present in the moment and in-tune to what I actually wanted to do. I noticed that when I got back home, I felt confused. I wasn’t sure how to interact with my bedroom or kitchen. I was out of my normal routine for so long that those automatic muscles and habits weren’t firing. After a day or two of settling back in, I felt resistance within me. It was the internal conflict of my automatic habits wanting to jump back into action vs my resistance to be ever so present and in tune to what choices I actually wanted to make. This awareness hit me as I reached for my cupboard to have an afternoon snack that I actually wasn’t hungry for just because it was something I “normally” did. I paused to reflect on other choices I made since being home and recognized how my robotic footsteps retraced my after dinner-routine of grabbing my computer to finish up some work on my couch… why?... not quite sure!  

I watched myself slip back into my routines, and it shocked me to recognize how robotic I was!  Believe me, I know it’s normal to have rituals and routines. It’s actually something I help my coaching clients create  Whether it is figuring out how to fit grocery shopping into their week, scheduling their fitness classes in advance or performing an energizing mourning ritual. A lot of time these routines serve as a nurturing support. They are efficient; they keep us on track and create flow throughout our day. But as we know, there is a balance to everything we do in life. Sometimes we sink too deep into our flow and become robotic. We go too deep into our routines and lose sight of what choices are actually serving us vs what has just become a habit. And maybe the habit of going food shopping every Monday worked for you last month, but maybe this month it’s not jiving with your new flow.

This is why I am grateful to have a mindfulness practice. It helps me slow down time and pause before I act to ask myself: Is this what I want? Is this what works best for my intention at hand?

So the next time you go away for the weekend or plan your winter vacay , take time to notice what habits serve you and what habits you are ready to let go of or replace. Creating space away from your day to day is a perfect way to reflect on what choices are right for you.

If you are wanting more support, make sure you are signed up for Wade a Minute’s March newsletter. I will be sharing an exclusive tool to help you understand how your energy is affected by your routines and habits. Understanding this will help you make more supportive choices so you can grow your mindfulness practice and have energy to do what you love!

 

Outing Death

Traveling this past month, I had no expectations, only intentions.  My eyes were set on the adventures, experiences, tastes and sounds that were about to come.  As I felt the vibrancy of life come alive in me, I was quickly humbled and grounded by the preciousness and heartbreak of death.

Death is something American society tends to shy away from. It is a scary word. Reading it on a piece of paper or hearing it on the news makes the body cringe and the head shake ‘no’ so it doesn’t have to register the emotions.  When a loved one dies, the typical response is to quickly swallow our feelings, potentially cry in privacy and then move on with life. However, what this response does is bury emotions within the body. We store words we wish we said, the different choices we would have made. The should haves and would haves linger in our bones. I was inspired by a talk I heard Candy Chang give at a conference where she spoke about death as a tool to ground, reflect and center herself on what choices and actions she wants to take in life. The notion of life and death inspired a global art project where chalk walls popped up all over the world to visually and physical present people with a space to pause and answer the philosophical question: “Before I die I want to _____”

This past month, two of the most warmest and kindest human beings left this earth in unexpected and heartbreaking ways. Doug Walker and Adam London. Doug was pioneer in the Seattle tech world, a philanthropist, a father, husband and he had the most passion for the outdoors and adventure I have ever seen. I taught Doug individual Pilates lessons for the last 6 months and loved getting to know his passion and enthusiasm for life. His southern accent and charm was a delight. During our sessions, he would always ask me what hike or outdoor activity I did over the weekend. I never wanted to disappoint, but I sometimes felt bashful, telling him we didn’t do anything. Doug lost his life to a tragic avalanche accident while snowshoeing on New Years Eve. Doug was 64 years old with the energy of a 25 year old.  

Adam was one of the most dapper, mature, respectful, supportive, and loving 20 something year olds I have ever known. Adam and I were friendly in college but grew closer after school when we connected about our passion for travel, writing and building businesses and communities. A smile always struck my face when I saw Adam ‘like’ one of my social media posts because he was such a natural cheerleader and supporter to all.  I knew the genuine love he expressed in this small act.  Adam lost his life at the age of 27 years old one morning while on a business trip.  He simply never woke up. 

To know the ages of both of these men are important because it demonstrates life and death can come and go at any time and any place. These deaths are heart-wrenching yet beautiful and real reminders of how precious life is. You can be breathing and vibrant one moment yet lose it all in the blink of an eye.

So let’s talk about death. Let’s ‘out’ death.  Let’s not hide and bury our emotions. Let’s feel them, experience them and share them together. Let these experiences of death and mourning wake us up to live a little deeper and truer. Ask yourself: “Before I die I want to _____.” How do you want to live in this very moment? What is your truth you want to express? How do you want to feel? What passions do you want to ignite? Life is too short and precious to say, “tomorrow I will…” or “one day I will….” The time to learn and live your true self is now. This awakening isn’t necessarily meant to spark impulsive behavior of “Fuck it, I am quitting my job and moving to Bali.” But instead, it’s meant to spark more mindful behaviors—to wake up and realize it’s a gift to be living and breathing. With each breath, I soak in and absorb the experience and ask myself is this the choice I want to make … versus: is this a choice I should be making. When we can truly practice being present and living this one moment, we get to be fully living.

About 10 years ago, I have a memory of my mom and sister poking fun of me and playfully asking: “Why do you say ‘I love you’ after signing off from every phone call? Even if it is a quick call to say ‘Hey, I am downstairs’?” I remember responding: “Because you never know when the last time you might speak to someone will be.” Every moment is a chance to truly express yourself. I lost my mother over 5 years ago and the pain still burns every day. Death itself is not what is horrible, but it is the essence of forever, which is the most painful and scary reality for me to face. Saying goodbye to the pulse of my mom’s heartbeat, the smell of her skin, the rhythm of her raspy voice, and the touch of her sweet soft kisses is what’s hardest to let go. To know I will never get to physically be near her again burns. Yet, remembering and honoring this palpable pain and heartache is the fuel that keeps me living and breathing. It pushes me to only live truer, more authentic, more present, more loving, more fully so I can honor those that no longer physically live.

If you have lost a loved one, I want to welcome you to feel your pain. Take conscious time to explore your emotions. Journal it out, talk to a friend, create some art, share your experiences and ‘out’ death. Make death not such a scary thing but a beautiful way you get to live your life more fully and honor those who can no longer breathe for themselves. 

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A Spiritual Pause

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As I mentioned in last month’s Wade a Minute, my intention this year is to “spread my wings and fly.” I jumped full throttle into my intention by literally flying across the world in various directions. I spent the first two weeks traveling around Israel—visiting Jerusalem, Tsfat, Golan Heights, Masada, and the Dead Sea. I am finishing my month of traveling by jumping continents to visit my favorite city: Buenos Aires. Even though I literally flew to these places, I am also flying because I am practicing tapping into my higher and deeper being: my spirituality.

Traveling to Israel was an opportunity to connect to my religion and my culture. Even though I do not consider myself to be a religious person, I am spiritual. The cool thing about spirituality, in my mind, is you get to create your own definition. For me, spirituality is about connecting to a higher being in myself, in others, in food, movement and in nature.  It’s feeling a higher vibration and deeper understanding of whatever I am experiencing, as both a part of me and greater than me. Immersed in Israeli culture, I reconnected to the importance of rituals, the sanctuary of the home and my deep values of family, friends, community and, of course, food.

Traveling to Argentina is like traveling home. There is no place in the world (that I have visited yet) that makes my heart smile so wide. The culture, the people, the creativity, the love, the passion, the nature, the food is all so amazing. Being here ignites a deeper sense of peace, curiosity and energy within myself. As I write this, I realize there isn’t one word to describe the sensation. Have you ever traveled to a place that opens it’s arms, hugged you so tight and made you feel like you were home? Being in Buenos Aires tickles my sweet spot… literally and figuratively. Even though I can’t speak Castellano perfectly, I feel connected to the onda (energy) here.  I am able to listen more deeply and soak in the vibrations that surround me.

Reflecting on my travels, I recognize that both Israeli culture and Argentine culture share what I consider to be a spiritual practice by creating a pause in their week to slow down, take time to enjoy life, their family, their friends and, of course, food. For Israeli’s most observe Shabbat (whither religious or not) and take Saturday to be their time to play outside, spend time away from electronics and connect to loved ones. For Argentines, they have many moments of pause during their day and week. For instance some Argentines might pause for a communal mate session while at the office, merindar with a friend after work (snack time) or enjoy Sunday with their family. For me, these moments of pause are opportunities to tap into my spirituality. To breathe deeper, fuller and open to the moment that arises. Instead of constantly running errands, rushing to meetings, glued to technology or stuck inside, the moments of pause offers a space to reflect, connect and direct my energy and the choices I want to make. Pausing gives me energy to reboot, feel more alive and live in accordance to my values and how I want to show up in the greater world around me.

So this month, I want to offer you the chance to pause, slow down and connect to what spirituality means to you. How do you want to define it? How do you want to practice it? Take the next 20 minutes or so and journal out your thoughts. Explore what comes alive and true for you. There is no wrong, only right. Let go of the thoughts “I am not being productive if I sit here and journal.”  Resist the urge to get distracted by your phone and just take a big juicy breath in… soak in the moment… exhale it out and then tap into what’s true for you. Incorporate the knowledge and awareness you gained into your life by taking action. Carve out space in your weekly or daily calendar to tap into your higher being.

For me, I am taking my lessons and experience of pause and integrating them into my American lifestyle—continuing my morning meditation practice, lighting candles on Friday to slow down from the week and welcome in the weekend, and organizing weekly time to connect to loved ones over a delicious meal. 

If you are curious to explore how to create more mindful pauses in your day to connect and practice self-care in it’s various forms, email me to schedule a complimentary session. I would love to help support you live your healthiest and happiest self.

If you are in the Seattle metro area, check out Centered in the City for our upcoming weekly meditation sits and other events to help you mindfully connect. For all others, feel free to reach out: Wade@WadeBrill.com

 

New Year Empowerment

Words are powerful. But what's even more powerful is when you connect words to action. As you enter into 2016, I want to welcome you to think about one or a few words you can use as empowering anchors and indicators to help you take intentional action in 2016.

Grounding myself with a word or short phrase is one of the most powerful tools I practiced last year. Instead of feeling overwhelmed with all that I could do in 2016, all that I wanted to plan, experience, create, I was able to narrow down my intention into a simple word that helped me dictate my choices. My word in 2015 was connect. Connect meant I was going to spend time connecting to myself, to my community, my clients, to Seattle and to my relationships. I used my empowering word to take action. Selecting an empowering word or words is a great way to practice self-care and prioritize what your desires and wants are--helping you stay breathing and in balance. 

My words/phrase for 2016 is spread my wings and fly. This is a saying my mom used to tell me when I was younger. Wade, "I can't wait to see you spread your wings and fly." I loved how she had the vision for me when I was younger. It wasn't until a month ago that I realized I wanted this phrase to carry me into the new year. To me, spread my wings and fly means to set myself free from everything that holds me back. Whether it's thoughts of 'what if', fears or doubts, I am committing to spreading my wings and flying above it. As much as this phrase means to set myself free, it also represents serving and supporting others. I see my wings as a place of comfort, support, nourishment, love and encouragement. Sort of like Falkor, the flying dog-dragon from the The NeverEnding Story (except a human, less-hairy and cuter :)). As I spread my wings and fly, I am supporting others to take off and fly as well. 

So, what's your word or words of 2016? How do you want to take empowering action this year? How do you want to stay grounded in what matters most to you? Let your empowering word help you grow, find peace, practice self-care, feel energized and fulfilled with life. Take your word or phrase and spend time journaling about it. What does it look like, smell like, taste like, sound like, and feel like? If that word was a meal, what type of meal would it be? If that word was a dance, how would it move? Get creative and explore all the various layers and possibilities that are imbedded in it. Find the power of your word and let it empower you to live more fully in 2016.

Share your word/words below! 

 

p.s if you are in the Seattle Area, come join Centered in the City for EmpowerHour on January 6th. Our topic is about intention setting. 

Holiday Lessons

Let‘s get real here. The holidays are a mixed bag full of sparkles and dust. To have time off of work, to travel, eat lots of yummy food, spend time with loved ones, sleep in and to receive and give presents can all be magical sparkles. However, there is always a ying to the yang to help balance us out. The dust can settle to the ground with food and wine hangovers; family time can get tense, anxiety of making plans and trying to fit in everyone and do too much can swarm the mind and body. However, this isn’t just the holiday season. In fact, this is an extension of, the “good” and the “bad” we encounter on a daily basis.  No matter what dust or sparkles are flying around your holiday season, you get to embrace the moment and soak it in, and I encourage you to be mindful about what you are experiencing and how you are reacting. Let this holiday break give you some feedback of how to take care of yourself. 

This holiday season, I had the lovely honor of having my sister visit me in Seattle.  The day after Christmas, we decided to go snowshoeing on our way down to Portland. Sounds simple and amazing, right? However, logistically the trip was kind of a nightmare. We had to race around to rent snowshoes, buy chains for the car tires, learn how to put the chains on the car tires, drive further to get to the mountain, got lost, and finally made it to the mountain later than planned. While we snowshoed, it was hard not soak in the winter wonderland beauty, however, I caught my mind racing to our next logistical steps: driving down the mountain safely, returning the snowshoes before the store closed, and finally, driving to Portland to meet our friends for our dinner reservation.

Instead of allowing myself to get caught up in the tornado of my thoughts I simple acknowledged my thought pattern and took charge by repeating to myself, be here now. Be here now. Be here now. Saying this phrase simple anchored me back into the beautiful moment. To think I could let my mind take over and distract me from enjoying the experience of my sister, partner and I snowshoeing is so silly! Not every moment in our life might be as pretty as our winter wonderland, however, every point gets to be special and teach us something if we slow down to listen. This experience re-taught me how attached to being on a schedule I am. Instead of feeling like a victim to our logistical nightmare, I practiced what I teach. I realized that we got to do all of those steps.  They weren’t a “have to.” We got to drive an extra two hours, we got to get lost and in the end we got to spend more time together.   

So no matter what you are experiencing during your holidays, sparkles or dust, enjoy it. Be there now. Soak it up. Let it teach you something. Whether your travel plans got messed up because of the weather, you got the most thoughtful present from your friend or you had an uncomfortable interaction with a relative, soak it in. Be there now and try to learn and grow from the experience.  Life is precious, so be there now to enjoy and learn from it. 

Let this be here now practice support you as you think and plan for 2016. Instead of letting your mind anxiously jump to the future and all that you want to accomplish, try creating intentional space for yourself to plan, think and dream about 2016. Enjoy the moments that are left in 2015 because, baby, you wont be getting those back.  Be here now.

Morning Meditation Stretches

Before I sink into my morning meditation practice, I spend 5 minutes stretching on my pillow so I can feel more relaxed and less fidgety.  I have all of this built up energy and tightness from the mangled sleeping positions I put myself in that I need a way to release that energy before I can fully start my day. Stretching is a great transition from my sleeping state into my present sitting state.  This morning practice helps me feel more in touch with my body and allows me to go deeper into my meditation practice. One of my morning routines that help keep me grounded.

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Energize Those Winter Blues

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Despite the bright energy of the holidays the days are shorter and the nights are longer.  The winter slumber makes it hard for me to wake up in the morning with lots of energy to jump start the day.  Have you experienced that lately? My body feels sluggish and my mind feels foggy and unmotivated. Spending the past couple of winters in Seattle, a naturally gray and wet place in the winter, I was motivated to find a solution to managing my energy levels.  After some research and self-discovery, I created three staples I practice in my morning routine that give me the boost of energy I crave. Each staple taps into my physical, mental and emotional state—supporting me as a holistic being so I can give more love and energy into the world.

Mind:

 
 

I never was a strong believer in UV lamps and didn’t see how I could fit sitting in front of a lamp as part of my busy daily routine, until, last winter.  My energy was painfully low I was willing to try anything to give myself a boost of energy. I purchased a Vitamin D lamp on Amazon and realized sitting in front of the lamp while I meditate is the perfect combination!  I sit on my meditation pillow for 10-25 minutes situated right in front of my lamp. The glow of the light as well as the glow of meditation helps warm my body from the inside out. I leave my pillow with a greater sense of awakening.  If you are into chakras, I feel like my 6th and 7th chakra are tickled. My eyes are wider, brighter and I can see colors and objects in more clarity than I would if I just sleepwalked into my day. If you are not yet a meditator, try practicing your morning stretches or fitness routine in front of the lamp. It will give you that extra boost of energy to get you moving.

Body:

 
 

For breakfast, even when I am not super hungry, I jump-start my day with a couple of spoonful’s of homemade chia seed pudding.  Fueling my body with nutritious and delicious chi seeds fills me up with omega 3, antioxidants, fiber, protein and potassium–giving my body energy, nutrients and the gasoline it needs to function smoothly throughout the day. I am obsessed with this chia seed pudding recipe because it is so quick, easy and delicious! I know some people love having chia seeds in their smoothies or in a simple glass of water.  However, for me, I don’t like the slimy texture of drinking my chia water and to be honest I am not always craving a green smoothie. Having chia seed pudding is like having better-tasting non-dairy yogurt. I sometimes will add granola, seeds, fresh or dried fruit to mix up the texture, taste and depth of the meal.  Try it. It’s delicious!

Chia Pudding Recipe

Mix together:

  • 4 TBS chia seeds
  • 1 cup non dairy milk of choice
  • 1 tsp Maple Syrup
  • ¼ tsp Vanilla
  • Let pudding congeal in the fridge for 10 hours before enjoy it’s deliciousness!

Soul:

Some mornings it is as though my body has arrived but my “beingness” hasn’t shown up yet. That sensation you might feel if you haven’t had your morning cup of joe–where your eyes are slightly closed, and life feels like its on autopilot. Do you know the slumber I am referring to?  In those sluggish instances, instead of getting sucked into the vortex rhythm of the day, I bust on the radio (yes I still have a radio and use it) and dance to whatever song KEXP is playing.  I get my body moving in all sorts of directions (even “un-attractive” moves) to stimulate myself physically and mentally. The music helps to evoke my soulful creative energy that anchors me in the freedom of dance.  I get to feel alive, present and think on my feet. The best part of having a mini dance party, even if its for 20 seconds, is that it gets to spark more energy and joy that I can carry into my day and help spread to others.

Let me know how these energizing winter tips support you. I would love to hear any of your own morning routines to help beat the slumber of winter! Feel free to write them below or send me an email.

Healthy Holiday Recipes

Snack Attack - Energize-me Granola

 
 

This is a great recipe to make for yourself or as a gift! You can store the granola in mini mason jars and wrap them with a bow as a thoughtful present made with lots of love. Or if you are making this for yourself (no shame in that), you now have a new breakfast option or a healthier snack that you can grab on-the-go.

Ingredients:

  • 2 cups old-fashioned oatmeal (can use gluten-free oats as well)
  • 1/2 cup chopped raw almonds
  • 1/2 cup chopped raw cashews
  • 1/2 cup raw pumpkin seeds (ie, from Trader Joes)
  • 1/2 cup raw sunflower seed (same from TJ)
  • 2 tbs chia seeds
  • 1tbs coconut sugar
  • 1 tsp cinnamon
  • 1/4 tsp unrefined sea salt
  • 5 tbs coconut oil
  • 4 tbs pure maple syrup
  • 1 tsp vanilla extract
  • While cooling add:
  • 1/3 cup currants
  • 1/4 cup chopped dried cranberries
  • 2 tbs raw honey (helps make clusters of goodness)
  • 4 tbs hemp seeds

Directions:

1. Preheat oven to 325 degrees F. Line a baking sheet with parchment paper (I didn't, but this trick makes cleanup easier!).

2. In a large bowl, combine oats, sliced almonds, coconut sugar, cinnamon and salt. In a small bowl, melt coconut oil in the microwave. Add maple syrup and vanilla. Then whisk together coconut oil, maple syrup, and vanilla extract. Pour liquid mixture over dry ingredients and stir until dry ingredients are well-coated.

3. Pour the granola mixture onto the baking sheet. Spread granola into an even layer. Bake for 30 minutes or until granola is golden brown, stirring every 10 minutes.

4. While granola cools add the hemp seeds, cranberries, currents and honey.

*Store in an air-tight container for up to 1 month.

BOMB BLONDIEs

The best part of this recipe is that the dough is so delicious and pliable that you can make them into mini muffins or cookies if blondies aren't your thang.  You can also tap into your creativity and add any type of toppings you want (dried cranberries, coconut flakes, raises, nuts, white chocolate... etc). This is a great recipe to make if you are heading to a potluck, hosting or just want to send someone a gift. They are my fav!

Ingredients:

  • 1 1/2 cups blanched almond flour
  • 1/4 tsp baking soda
  • 1/4 tsp unrefined sea salt
  • 1/2 tsp ground cinnamon
  • 1/4 cup melted coconut oil
  • 1/4 cup honey
  • 1 egg, beaten (make it vegan by adding a tablespoon of ground flaxseeds or chia seeds)
  • 1 tsp vanilla extract
  • 3/4 cup dark chocolate chips
  • Add any other toppings that you love: coconut, walnuts, white chocolate chips etc...

Directions:

1. Preheat oven to 350 degrees F. Spray 8X8 pan with oil of choice.

2. In a bowl add: almond flour, baking soda, salt and cinnamon.

3. Melt coconut oil in microwave-safe container and add oil to the bowl. Afterwards, use the same microwave container to measure 1/4 cup honey and then add to the big bowl (placing the honey in the same container as coconut oil helps prevent the honey from sticking). Add egg and stir until the batter is completely mixed.

4. Combine chocolate chips to the bowl (and any other toppings) before placing the batter in a greased pan. Note, when you spread the batter, try to evenly coat the pan with a thin layer. It may look like there isn't enough to cover the whole pan, but I promise there is. The batter will rise a decent amount.

5. Cook for 15-20 min, until browned and no batter sticks to a fork when you check.

Let cool and then slice and serve or slice and freeze. These blondies taste great frozen :).

Paleo Chocolate Chunk Banana Bread

The most moist (sorry for the choice of word), satisfying, flavorful and delicious banana bread I have ever tasted! I love how there is no added sugar besides what's in the chocolate and the naturally-sweet bananas. This usually lasts a week (or less) after enjoying for breakfast or afternoon snack. Sometimes I omit the nut butter when I don't want something with extra protein. Loafs make great gifts so don't hesitate to bake this for someone special (again that can be your self).

Get the Recipe Here: http://www.bakerita.com/paleo-chocolate-chunk-banana-bread/

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How to deal with FOMO

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Fear Of Missing Out can hit you hard at anytime thanks to the world of social media.  Our urban networks keep us closely connected, constantly engaged and informed no matter the distance. There are many benefits of social media such as finding lost friends, sharing words of wisdom and staying updated on the latest news. However, social media can also cause a tremendous amount of anxiety that cannot only affect how you interact with the inter-webs, but it can also affect your sense of self. Not anymore. Learn how to turn FOMO (Fear Of Missing Out) into MOFO (Mindful Of Future Opportunities)

How many times a day do you find yourself scrolling through Instagram or Facebook to discover what your friends and family are up to? What do you notice about your reaction when you see all of your best friends together while you aren’t there? What jokes are you missing? What invite did you not receive? What traveling experience are you jealous of? FOMO can hit hard and that sense of being left out can cause a degree of anxiety, sadness and frustration. It is completely natural. However, the effects of FOMO can become so powerful that it can leave you feeling lost with a weaker sense of self. Your mind might flow to thoughts of “should I move back” or “should I have gone out”—all questions that judge your previous decisions. What would it feel like to experience social media without letting your emotions get the best of you?

Heck, I know I am guilty of falling into these emotional dips that affect my confidence. The sting of inadequacy lingers and leaves me feeling deflated and lonely. When looking back, I feel silly that I let a picture cause such a strong emotional reaction. That’s why I practice some techniques of how to turn FOMO into MOFO.

Top 3 ways to turn FOMO into MOFO:

1. Connect with yourself before you connect to the cyber world

Make meditating, journaling or pausing to contemplate part of your daily routine. Discover how creating a mindful moment in your day allows you to tap inwards so you can be fully be aware and present. Start the day off by strengthening your own foundation and core before you enter the day to interact with others.

2. Smile

Smile while you scroll through social media. Notice how smiling more creates natural endorphins that help shift you into a good mood and fills your social media moment with joy instead of envy. Don’t zombie out while you read your newsfeed but smile and feel grateful for yourself and the life you have created in this present moment.

3. Silence the noise

Ever notice how your mind starts to wander and create stories the moment you see a photo? This is called your ‘Monkey Mind’. Heighten your awareness and try to catch your mind before it spirals into an exaggerated and false story. Acknowledge you do not know all of the facts, and let your mind be at ease because it is not worth getting yourself upset.

Turn FOMO into a thing of the past by practicing MOFO. Connect to your unique set of values, goals and authentic life by focus your energy and time on what matters most to you.

Want more support? Set up a Discovery Session and explore how you can create a stronger sense of self.

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Self-Care in September

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Wade a Minute

Welcome to Self-Care September.

This month, I want to welcome you to think about how you are taking care of yourself and prioritizing your own needs.  How exciting!!! (and I am sure pretty scary for some). This month is all about scheduling in YOU time before the list of to-dos fall into place.

Let’s back it up and discuss self-care for a moment. What is it? How do you define it? When I talk about self-care, it’s not about the best face lotions to use to prevent wrinkles or the most amazing detox plan to help you lose 10 lbs. I define self-care as learning how to take care of yourself from the inside out. When you pay attention to what you feed yourself, how you treat yourself, the thoughts you create, the way you move your body and the energy you surround yourself with, you are taking care of yourself as a holistic being. Life gets busy--stress, family, work and societal pressures can take over and throw us off our self-care plan. We sometimes lose the ability to feel grounded in our own skin. Not this month!!!

As September begins, take a mindful moment to explore how you can make yourself a priority in your schedule. It’s not about being selfish, so drop that monkey-mind misconception. Self-care is about giving yourself some TLC and space to breathe in the midst of a busy day—balancing the busy fire energy with some cooling and soothing self-love.

In the midst of coaching clients, teaching pilates classes and running workshops, I consciously create space in my day to make sure I am taking care of myself. I know that if my battery is running on low, then I cannot serve and support others to the best of my ability. For me, it's three simple things: I consciously make space to move my body, have some quiet reflection time and express my creativity in the kitchen. Most days I can’t fit in all three for as long as I want to, but I know that if I don’t take care of myself as a 3-dimensional human, then I feel unbalanced and out of whack.

This month, make a list of your self-care staples. Some ideas could be: eat a healthy breakfast while sitting down, meditate for 5 minutes when I wake up, practice my empowering mantra, buy myself fresh flowers or dance naked when I wake up to get my energy going. Your self-care list can be anything that consciously makes you feel good and supports you taking care of and loving yourself. When you feel healthy, strong, loved and grounded in your own skin, you are then able to give love back to the world.

Pick one item off of your list to practice each day this month. Take a picture or tweet at me so I can help hold you accountable. Tweetable:____________  #selfcaredontcare @WadeBrill

Instagramable: ___________#selfcaredontcare @OneWade

Facebookable: ____________ #selfcaredontcare @Wade Bril Life Coaching If you need more help brainstorming your self-care staples, emailme to set up a free, introductory "Self-Care in September" session. Gracefully enter into the season versus falling into Fall.

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How Obama and I are Different

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Obama and I are very different. Not because he is black and I am white or that he is male and I am female. Not even because he is the President of the United States and I am a Life Coach. We are different because I eat something different for breakfast each morning and he doesn’t!

If you aren’t aware, Obama eats a bowl of cold cereal and banana every morning, according to the Harvard Business Review. In an effort to narrow down all of the important decisions he makes on a daily basis, he practices “routinizing the routine.”  He would rather spend less mental energy on everyday menial and monotonous tasks to conserve energy for more important decisions.  I get it. However, this is where Obama and my personal philosophy differ.  For me, those everyday tasks add up and affect my overall energy. To wake up each morning and mindlessly eat the same meal and dress the same way would feel as though I was sleep-walking.  I know humans are creatures of habit and that routines and rituals are great, but I come from the school of thought that it is important to mindfully check in with yourself in order to make decisions that best suit you in each and every moment.

When we start to live out of habit, life becomes repetitive and stagnant.  When we stay in the moment to choose what our body craves, what our mind wants and what would feed our soul, we are truly living.  You might be wondering: Wade, we are talking about breakfast here, how can you grow via a simple breakfast decisions? My response is there is growth and opportunity in every moment we breathe!  Being mindful of how you nourish yourself when you first wake up is the spark and starting point for all that you feed yourself for the rest of the day.  I don’t just mean food. I’m talking about entertainment, sights, sounds and textures.  I believe experiencing the same sensations every morning numbs you and prevents your senses and intuition from fully being alive.  I am all for simplifying life.  However, deciding your breakfast and starting your morning gets to be the perfect place to practice mindfully connecting to your inner self.

If you are ready to break the routine and stop eating your cold cereal and banana; try tapping into yourself on a cellular level.  Take a minute to pause, breathe and check in with your body and explore what your taste buds crave.  Be curious as you explore, and just notice what arises in the body and mind.  Maybe your body is telling you it wants oatmeal, eggs, toast, fruit, yogurt or even quinoa for breakfast.  Get as creative as you want and just explore what would be the most nourishing. Heck, create your own out-of-the-box concoction.  Start your morning by creating a healthy and satisfying breakfast that will jump-start your day and awaken your senses so that you can actually make more alive and productive choices.  Turn your mental energy to renewable energy by staying engaged and awake to the world around you and inside of you. When you pay attention to what your body wants, you are energizing it in a more powerful way that can also transform your day.

One Way to Practice Self-Care

Taking care of your self is a full time job, but it doesn’t have to be exhausting or overwhelming. The easiest way to get started is to connect to your personal powerhouse–the nucleus of your being. Just like the nuclei of your cells, your personal powerhouse is responsible for all of the activity and growth of your mind, body and soul. Your thoughts are just one of the pillars that build your powerhouse, one of the elements that make up your overall energy Just as Einstein states, “everything is energy and that is all there is to it. Match the frequency of the reality you want.”  Your thoughts and word choices are a form of energy that you express from your personal powerhouse, which transmits into your physical and material world.

When you feel stressed, victimized, insecure and lonely, it may feel like a natural response to think negative thoughts and want to react quickly. However, instead of beating yourself up and staying in a negative black hole, try practicing and repeating powerful mantras. Take a moment to realize the negative impact of your thoughts and replace those beliefs with words that give you strength, support and power to help hold you up versus tear you down. Practicing these daily mantras creates a mighty energy shift which alters your emotions, body language and the way you take action. Watch the positive vibrations shine into your internal and external world.

When I was going through treatment, there were times when I felt so hopeless and blue. I had a choice: I could continue to feel like a victim or I could rise above it all. I chose the latter. I consciously dove inwards to shift the way I spoke to myself. I wanted only positive energy to help heal my sick body and positive energy to shine through and around me. I created that shift by focusing on my thoughts. I practiced mantras during meditation, any time I felt anxious or when I needed a booster shot of inspiration for my day. Changing my thought pattern helped create the ripple effect of energy I wanted in my life. It helped carry me across the darkness and into light. They can have the same power when you’re tackling the trials and tribulations of your everyday life, and they don’t have to be used only in times when you’re feeling down. Try practicing these mantras or create your own! Notice what starts to shift in your life.

All I can do is be in this moment

I am right where I am supposed to be

I am healthy and safe

Love and light flow through my body

I am whole and complete

I am love and I give love

I am present and calm

I am as fluid as water

My heart is open and full

I am light and free

I am not my fear; my fear is just a voice

My experiences help me grow and gain strength

Loving myself means I can love others

Acknowledging my fears helps me grow

I am my own best friend

I listen full-heartedly

I am a human-being

I am worthy, valuable and have gifts to share

Life Balance Defined

libra scale- life balance
libra scale- life balance

What does it mean to have balance in your life? This word gets thrown around a lot, not only in my writing, but as a trending topic.

Personally, I believe it’s not healthy to live life in extremes. Not all work. Not all play. Not all chocolate. Not all vegetables. Life is about experiencing and growing. Balance is that perfect sweet spot in the middle that doesn’t really exist unless you are paying attention. Just like a Libra scale — you have to pay attention to how many coins you put on each side of the scale for it to level out.

The secret is that you get to define what balance means. You get to learn how many hours of work it takes to be productive, how much physical movement feels good, and how many social events you want to schedule. You get to be in charge of your life and that all happens when you wake up and start paying attention. Shocker, I know, but as humans in our busy and over stimulated world, we forget that we get to create our own definitions. We don’t have to live by the “book” or recreate the perfect photos we see on instagram. We get to take charge in every moment.

When I coach, I see people dip into frustration, self-loathing or failure because they can’t figure out how to create the perfect balance in their life. Have you ever felt that? I know I used to. I remind my clients that they are human and are not supposed to magically get it. You aren’t supposed to come up with the perfect schedule your first time around. It is about trial and error. It is about growing and learning to pay attention. The knowledge you gain from your experiences is balance’s secret sauce. Your definition of balance unfolds when you work your values and priorities into your day, learning from when you over- or under-did it. It is about not judging and criticizing yourself, but supporting yourself in the growth of trying something different next time. Balance gets to be a mindful exercise you can practice each moment of each day. Whether it be food related, scheduling your time or keeping your energy and emotions in check, balance gets to be your area of growth and ownership.

I remember when I lived in New York City, I felt I wasn’t being productive unless I was running around like a mad woman. It wasn’t until I met with a meditation teacher that I realized I get to balance my time and schedule the way I want. What a novel idea! Instead of busting ass to make it to four appointments only to feel worn out and tired from all of the travel and schlep, I would consciously only schedule three. I recognized that adding that fourth appointment would push me over the edge, throwing me off balance. I would be no help to myself or to anyone else.

To this day, I continue to practice that awareness of balance. Whether it be mindfully setting my schedule the night before, being conscious of my veggie and treat intake or making sure I move my body in some way, I constantly check in with myself to find my balance.

For more tips and tricks on how I practice balancing my energy, make sure you sign up for my newsletter this month. Wade a Minute reaches your inbox on June 1.

Emotional Roller Coaster

Oh man, have I been a bit irritable and cranky the last ten days or so. Too often, when shit hits the fan, our initially reaction is too look outward so the blame can be placed and scape-goated. For instance, I initially blamed my crankiness on tax season and my busy schedule. However, I know that shit doesn’t work. When we instinctively place blame on external stimuli, the weight of the problem does not automatically disappear. We might feel better for a hot second, but the real solution still simmers within. Wherever we go in life, we are right there. No matter the problem, external environment or people we are around, we are still the same human that shows up. That means it is important to pause, breathe and look inward to ask ourselves in a curious and gentle manner: “What am I doing to contribute to this unnecessary stress in my life? What am I ignoring, neglecting or absorbing that is contributing to feeling off-balance?” When we create the time and space to look inward, we find all sorts of insights that we could never acknowledge in our external world alone.

To get to the root of the problem, I paused, took a deep breath in and connected to all of the areas I was neglecting. For instance, I realized I was not meditating! For me, meditation is a way of grounding myself so that I can have full awareness in every moment — or at least try to. I recognized that I was not starting my days by grounding myself in my breath. For some it might be like starting your day without your cup of coffee… can you imagine?!?

Not breathing fully contributed to my anxiety. Because I was feeling more anxious, I was eating more sugar. Because I was eating more sugar means I felt more irritable and uncomfortable in my body. Because I felt more irritable and uncomfortable in my body meant I was lashing out at loved ones and creating unnecessary stress in my life on top of my every-day, external environment. Bottom line = not a good scenario.

Pausing to look inward allowed me to see the root of the problem. I re-discovered my meditation pillow and re-acknowledged how vital it is to start my day with intention and full presence. When I can find my breath, I feel more calm, less anxious and am able to think more clearly. Stepping away from my pillow made me appreciate it that much more. The cool part is: I know that I have control in every moment when I can find my breath.

The next time you feel yourself lashing out or feeling off balance: pause, breathe, reflect inward and discover why. Catch yourself if you try to blame your environment first. Try to dig deeper and let your ego go while you explore “why.” Notice how the simple act of taking ownership of your actions makes you that much more fierce, authentic and powerful.

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Five Tips on How to Beat Hanger

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Have you or a loved one been diagnosed with hanger? Hanger is an infectious, mind- and body-numbing condition that combines the worst of Hunger and Anger.

Diagnosed with Hanger for as long as I can remember, my symptoms commonly include: a burning black hole in the pit of my stomach, pulsating veins, fidgety hands and uncontrolled irritability followed by shallow breathing and a foggy brain. When hanger hits, I turn into a different person. A demon possesses my body and takes control of my limbs. I stop caring about others. I say hurtful comments. My moral compass stops as my mind and body dip into survival mode. My hanger can be so vicious that it ruins special events such as date nights, adventures or celebrations. When my hanger dissipates and my demon vanishes, I am left feeling embarrassed for how immature and irrational I behaved. I recently hit a point in my life where I was tired of letting hanger control me and affect those around me. I decided to take charge of my condition and created these five tips to keep the demon dormant and my life in balance.

Even though hanger is like a virus that will always be beneath the skin, you can practice these five tips to manage symptoms and outbreaks so that you can control hanger and not let it control you.

1. Pack a Snack

Never leave home without a bag of nuts, an apple or a healthy bar. You never know when your hunger will strike, so combat hanger by having a handy snack on hand to keep your blood sugar and mood in balance. You would bring a snack for a toddler to pacify a potential temper tantrum… wouldn’t you? Think of the same self-care act for yourself!

2. Breathe

In case you don’t have an emergency bar in your bag, right before shit hits the fan and you start to notice the symptoms creeping in: connect to your breath. Your breath is the anchor to keep you in the present moment, away from desperate thoughts, sticky emotions or distracting physical sensations.

3. Smile

Fake it until you make it. Even if your irritability is at its peak… smile! Notice how your energy shifts. Smiling releases endorphins which help send positive vibes throughout your body and pull you out of survival mode. When you are not in your fight/flight stage, you are able to control your reactions. Smiling helps to soften not only your reaction, but the reaction and energy of those around you.

4. Let go

Let go of any deep or surface thought or emotion that makes you feel stuck. Let go of your fears that you will not be fed. Let go of your fears of not feeling safe. Let go of your desire to control the situation. When I start to feel a thought surface that doesn’t serve me, I just imagine popping it like a bubble in the sky. Pop!

5. Anchor Yourself

After freeing yourself from current thoughts, emotions and sensations, bring yourself back to the present moment with an anchoring thought. Shift your energy. Try repeating: I am present; I am breathing; I am alive. Any time you start to feel yourself drift to unhelpful thoughts or emotions, bring yourself back to those anchoring thoughts that help you connect to your breath. If these anchoring thoughts don’t work for you, create your own!

Once you start practicing these five tips, your hanger symptoms will soften. Your outbreaks will shorten, and soon enough you will realize that battling hanger was a thing of the past. You will now have control of the hanger virus instead of this brutal and debilitating virus controlling you. It’s time to get your life back and put you in the driver’s seat.

7 DIY ‘Treat Yourself’ Tips on a Budget

Life is full of ups and downs. No matter what happens during your day, create the daily intention to treat yourself with love and kindness as a way to keep your mind, body and soul in balance.  Try any of these seven tips and notice what shifts in your life when you give yourself some more lovin.

1.     Foot Massage

Some of us neglect our feet and forget to pay respect and gratitude to the part of our body that holds all of our weight.  Our feet are a remarkable tool that feels the full impact of our day, literally.  Whether we are barefoot or marching around in high heels, our feet help us get where we want to go.  Treat yourself by giving your feet some TLC and massage the fascia as you relax.  You can easily massage your own feet while in the bathtub, watching TV, before bed or get creative and simultaneously massage your roommate or partner while lounging around the house.  Recognize the power of touch.

2.     Journal

Journaling is the key to releasing your thoughts and emotions in a safe and supportive manner.  When you express yourself, you are cleansing your system of any stale energy that is not supporting you.  Spend at least 10 minutes a day to reflect and release.  Notice how you automatically feel better.  Treat yourself to some reflection and alone time and discover yourself on a whole new level.

3.     Make a New Healthy Recipe

When you eat a yummy home cooked meal, you are not only being creative, saving money and gaining confidence in the kitchen, but you are treating your body and your cells with loving nutrients.  What’s better than that?  Plan to make at least one meal at home a week to help your body, mind, soul and wallet stay in balance

4.     Take a Walk in Nature

Nature has many endless benefits to soak in.  Treat yourself to an afternoon stroll in your local park or a pre/post-work jaunt.  Refresh your system with greenery and the energetic outdoor air.  Notice how much more alert your mind and body are once you get the blood flowing and connect to the natural beauty of your world.

5.     Purchase or Pick flowers

Place fresh flowers of any shape, size or color in your home to add some happy endorphins to the environment.  Observe how your energy shifts when you walk into the room.  Discover what type of flower or color speaks to you and indulge yourself with a well-deserved arrangement.

6.     Create an Adventure

Explore a new part of your town—a coffee shop, museum, bookstore or park.  Add a sense of adventure and excitement to your day by trying something new.  Treat yourself by tapping into your natural sense of curiosity and explore with a beginner’s mentality.  Notice how you will feel energetic, inspired and more knowledgeable about the area you live in.

7.     Read a Book

Reading a juicy book is a great vacation for the mind.  Books create a space where your imagination can run free, where you can learn something knew or even feel a deeper sense of connection to yourself or a character.  When you decide to read a book, you are consciously carving out time to be with your physical self while the mind absorbs new information.

Set the intention—let your mind, body and soul thrive with just one or all of these DIY tips.