34 posts categorized "Affirmations, Mindset, Life Coach" Feed

[Download] An intuitive and fun way to set your Intentions and Focus for the New Year

The ancient art of Feng Shui teaches the power of intention. I have studied Feng Shui and applied its principles in my life and career and found it to be a powerful and fun way to set intentions and focus on what I want to create in my life. With that in mind, we have designed the Intentions - Focus Map and Journal template to support you in setting clear intentions for the New Year. Clarity is so critical in setting your intentions. Once you are clear, you can make a commitment to yourself to do it.

Setting your intentions is about understanding what you're doing, why you're doing it, and how you're going to do it. The bagua map of feng shui is traditionally used as an overlay for your living or office space. You can learn more about how to apply feng shui design and cures to your physical spaces by researching it online. For this strategy, we have adapted the map to use as a guide to nine key sectors of your life and business. 

To learn more about the nine sectors and implementation ideas, click here to access the free download and get started with clear intentions and focus for your year ahead.

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Strategy #1: Use the Intentions Map to set your key focus and attention in all areas.   Reflect on the past year and do a review of each area. Take the time to stop, reflect and celebrate the successes of the past and not just focus on what you did not achieve. Ask and answer some or all of these questions to get you in the creative mind flow:

  • What did you accomplish?
  • What are you most grateful for in each area?
  • What are obstacles or challenges that got in the way?
  • What opportunities did you miss?
  • What lessons did you learn?

Now, set your intentions:

  • What is your primary focus for each area?
  • What new experiences do you want to have this year?
  • What action are you willing to take to move toward what you want?
  • Each of the nine areas has a key focus word. What is your focus word for that area?

Strategy #2: #ReachYourPeak100 Challenge Join our community and let us encourage and support you in reaching your goals or intentions for the year.

  • Choose one area (maximum of 2) to focus on for the next 100 days.
  • Set your intention for that area. Decide on one action or step that you are committed to that will move you forward.
  • The key is to MAKE IT SMALL! Commit to ONE thing, One Action, ONE positive habit that is obtainable each day for 100 days.

Here are some ideas:

  • 10-15 minutes of walking
  • 10 minutes of meditation
  • 1 new contact added to your database
  • 1 conversation or phone call with a prospect, customer
  • Write or journal for 10 minutes
  • Handout one business card and have one conversation about real estate or your business
  • Exercise, yoga, stretching for 15 minutes

Post your photos to Twitter or Instagram using the hashtag #ReachYourPeak100 and we will include them on our WBNL Social wall. If you don't use Twitter or Instagram - just email me your name, photo and a little bit about your goal to jan@janobrien.com.

 

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Are You Living and Running Your Business with Intention and Purpose?

 

This video and the Holstee Manifesto has inspired me since I first saw it a few years ago. The Holstee Manifesto is a true call to action to live a life full of intention, creativity, passion, and community.

Wandering But Not Lost is in alignment with the Mission of Holstee.  They do it by creating impactful and artistic products that inspire action.  At WBNLCoaching, we do it through our business and life coaching services, products and online community.

(Holstee) Our mission is to help people live a reflective and intentional life. We do this by creating art that inspire's reflection and words that encourage action.

We believe that comes from within. In order to leave this world better than we found it, we need to first truly understand and appreciate who we are and what we value. From there we can take action, and begin living purpose driven and intentional lives that leave a positive ripple effect on the people and world around us.

 

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WHO WE ARE

WBNL Coaching is the BUSINESS and LIFE coaching and training branch of Wandering But Not Lost Enterprises. We are a team of heart-centered, like-minded, coaching professionals who empower people, like you, who want to discover and realize their full potential. It’s all about aligning with your passion (purpose) and attitude (intention) then connecting both with the path that will lead you to success and prosperity.

WHAT WE KNOW

You are at your best when your heart and mind are in alignment.  This is true in your personal life as well as with your business.  When they aren’t aligned, there is always a degree of dissatisfaction.  Negativity has no place in either world and our goal is to unlock the door to your future so that you can achieve the maximum potential in the most positive space.

HOW WE DO IT

Awareness and alignment are the keys to success.  At WBNL Coaching we empower, listen, and coach you from an alignment of your heart and mind with your chosen field.  For us, listening is paramount.  We aren’t here to tell you what to do next, we are here to understand where you are in your business and help you discover what the best next step may be.  You’ll be heard with us – we listen.

 

Are you living a life of intention and purpose? 

Get support and guidance on aligning and connecting your intention and purpose in both your life and business.
Schedule a complimentary 30-minute coaching session today to find out more.

Let us be your virtual coach as well.  Learn at your own pace and on your own schedule.  Our on-demand online courses integrate multi-media with an intuitive learning management system. Learn more about becoming a member of our community at WBNL Coaching.

Visit www.WBNLCoaching.com to learn more about our coaching program and online training membership options. Your FREE, basic membership includes a complete real estate business-planning course and downloads.

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Check out the Holstee website for more inspiration and to purchase your copy of the manifesto.

 

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Reach Your Peak in 2016 - Commit to 100 days of ONE Small Action

Theresa Leeds is a Realtor with Realty ONE Group in Henderson, NV who shared an inspirational story during a recent goals setting and business planning training I conducted.  She shares her inspiration behind the 100 days in the video.  She challenged her son who wants to be a DJ  to practice every day for 100 days and they would buy him the equipment he wanted.  

To support her son and lead by example, Theresa committed to at least 1 mile every day for the same 100 days.  As of the date of this video, she was on day 674.  Her positive habit has truly become a lifestyle now.

 

 

The key is to MAKE IT SMALL! Commit to ONE thing, One Action,  ONE positive habit that is obtainable each day for 100 days.

Here are some ideas: 

  • 10-15 minutes of walking 
  • 10 minutes of meditation 
  • 1 new contact added to your database
  • 1 conversation or phone call with a prospect, customer 
  • Write or journal for 10 minutes
  • Handout one business card and have one conversation about real estate
  • Exercise, yoga, stretching for 15 minutes

Need some encouragement and support for your daily goal?  Join our community at WBNL Coaching.

Post your photos to Twitter or Instagram using the hashtag #ReachYourPeak100 and we will include them on our WBNL Social wall.  If you don't use Twitter or Instagram - just email me your name, photo and a little bit about your goal to jan@janobrien.com.

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Stress Triggers and Tips to Reduce Stress During the Holidays

Our guest this week for the WBNL Coach Show on Blab was my sister Loreen who is a mental health counselor in Tampa, FL.  Loreen specializes in trauma, anxiety, and adjustment to illness.  She is a Certified Master Practitioner of Accelerated Resolution Therapy (ART) which is a trauma focused intervention.  Loreen also uses a Mindfulness-Based Cognitive Therapy (MBCT) approach in her practice.

Visit her website to find out more: Wesley Chapel Counseling 

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5 Ways We Get Overwhelmed During the Holidays and What To Do About It

Holidays of course can be joyful and a lot of fun but sometimes they also can bring up feelings of stress and being overwhelmed. Here are 5 common sources of stress and reasons for feeling overwhelmed during the holidays and suggestions about what to do about it.

Grief – Most of us have lost a family member or friend who we are going to miss at holiday gatherings. It’s natural to feel sad about no longer having this loved one with us to share in the festivities. So, of course, let yourself miss them – you love them, but also choose to celebrate them during this time. Maybe start a new tradition like always including their favorite side dish as part of the holiday meal; see if someone can make that “famous potato salad” mom always made – it’s a way of honoring that loved one and keeping them a part of the holidays. Also, share funny stories and great memories of the loved one; don’t be afraid that it will create sadness, it usually lifts everyone’s spirit instead.

Loneliness – Some people cannot be with family and friends at the holidays either because they live a great distance away, they may be in the military, or they may have no family members left. The key to not drowning in loneliness is to make an effort to connect with other people in some way. And it can be simple – go check on a neighbor who may also be lonely, bring them a pie! Or go help with the holiday activities at a local nursing home; believe me, there are lots of lonely people there that could use the company. You’ll feel better and so will they.

Family Dynamics – A lot of us have strained relationships within the family, let’s face it, some are down right dysfunctional. But the holiday is no time to try to hash out these problems and potentially end up with a crisis. Instead, go to your family gathering with a mindset of “shelving differences and issues” for the time being. Practice acceptance for where each of us may be on our journey.  You can probably do that for the few days you will all be together. Use this opportunity to create good memories of family time together.

Expecting Perfection – Adopt the mantra “Good enough is good enough” and enjoy your holiday. Many of us put a great deal of pressure on ourselves that “everything must be perfect” – the immaculate house, all dinner preparations done to perfection! It’s really okay if something gets a bit overcooked or you remember the cranberry sauce is still in the fridge when everyone is almost done eating. Everyone else is probably not expecting everything to be perfect and wouldn’t think it’s a big deal. Also, ask for help if you are the one handling most of the holiday event responsibilities. And don’t forget that it’s really okay if you cook a turkey but decide just to purchase a precooked ham instead of preparing that too. “Good enough is good enough.”

Ditching your Healthy Habits – (hopefully you have some), If you usually meditate, take walks, eat normal portions of food, and only drink in moderate amounts … don’t abandon these wellness habits during the holidays. These ways of being probably help keep you stay centered and better able to handle stress. If you are gathering with family for a few days, find time to go take a 15 minute walk and maybe take someone with you to chat with. Find a quiet, comfy corner somewhere in the house and steal away 10 minutes to yourself to do that meditation. You’ll see that keeping as close as possible to your healthy ways makes a positive impact on coping with holiday stress.

Holidays are great opportunities to spend quality time with family and friends and form lasting positive memories. And although holiday seasons can also create some stress and the potential to feel overwhelmed, you can also limit this by the choosing some of these wellness strategies.

Happy Holidays!

Loreen O'Brien

Therapist | PTSD & Anxiety Specialist

Wesley Chapel Counseling
Tampa, Florida

 

 


The Magic of Being Connected & Aligned

An amazing thing happened to us over the past few weeks.

My dear friend, collaborator and now business partner, Matt Emerson and I have been supporting each other as we pursue our passions and purpose.  We were contemplating how to align and connect our business ideas and separate entities to better serve our clients and customers.  The answer was simple and right there in front of us all along - as is the case so often in life.

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We had an epiphany!

It occurred as we were following our own coaching advice ... to Get Up and Get Out and find the connection and alignment of your "why" and your chosen career.  

So, we went on a hike and conducted a few "walking meetings" over the course of a couple of days. We got out of our own way and opened up to the possibilities.

In order to better align with the needs of our clients, we decided to shift our focus slightly.  We are proud to announce that HMB (Heart|Mind|Business) Coaching is now WBNL (Wandering But Not Lost) Coaching.  Our goal is to insure that you are in alignment and help you connect so that you can prosper.  We are living proof that sometimes you need to shift gears a bit in order to become more powerful.  We’ll help you with that too!

Our philosophy remains the same - at WBNL Coaching we empower, listen, and coach you from an alignment of your heart and mind with your chosen field.  For us, listening is paramount.  We aren’t here to tell you what to do next, we are here to understand where you are in your business and what the best next step may be.  You’ll be heard with us – we listen.

We continue to experience the astonishing power of being connected and aligned with our purpose (our WHY) and the desire to provide valuable services and products that support our clients and customers.  We are excited to share that experience and guide those of you who are ready to discover your true path and to live your life on purpose.

 

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Start - Stop - Continue: A Simple Action Plan for the New Year

 In previous posts, I discussed Why Resolutions Don't Work and Model that Does and How to Celebrate Your Successes. 

In this post, I want to introduce a simple and effective model to take action TOWARD what you want to accomplish this year while also letting go of anything that no longer serves you. It's called START-STOP-CONTINUE.

Ask yourself and then write down the answers to these 3 questions:

  1. What would you like to START doing the year?
  2. What do you want to STOP doing?
  3. What are you going to CONTINUE doing?

Create a Start-Stop-Continue for your business and personal life.

Download Start Stop Continue worksheet

StartStopContinue

 

 

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Let us be your virtual coach as well.  Learn at your own pace and on your own schedule.  Our on-demand online courses integrate multi-media with an intuitive learning management system. Learn more about becoming a member of our community at WBNL Coaching.


How to Stop and Celebrate Your Successes!

CelebrateSuccessIn my experience as a coach and real estate broker, I have observed that most driven and success-minded individuals have a tendency to focus on what they haven't achieved yet.  They are always moving on to the next goal or challenge without stopping, however briefly, to acknowledge the victory or success of the present moment. 

So, as you fine-tune your goals and your business plan for a successful new year, take some time to look back on the previous year with a focus on the positives.  Conduct a review of the previous year by writing down every success, win, and positive thing that you experienced - both big and small. 

Review your calendar for highlights. Go to your Facebook, Instagram or Twitter timelines to jog your memory as we tend to post positive events and milestones on social media.

Use the questions listed below as a guide to help you get started. Just write it all down - stream of consciousness - no matter how seemingly insignificant.  Just write it down.  Once you start writing, you'll be surprised at how much you really have to celebrate! 

  • List all your accomplishments, wins, victories, successes in the past year.
  • List all moment of joy and gratitude.
  • What did you do last year that you were really proud of?
  • What do other people in your life have to say about what you did, accomplished, and contributed?
  • What did you do last year that moved you toward your goals?
  • What lessons did you gain from any setbacks, challenges or obstacles?
  • How are you going to integrate any learnings in to your future goals and the coming year?

Download and use this Celebrate Your Successes form: 
Download CelebrateYourSuccesses

 

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Meditation and Mindfulness for Busy People

MediationisfocusingonyourbreathMy goal with this post is to share a few easy meditation and mindfulness techniques to incorporate into your daily routine.  Simple methods to relax the body, quiet your thoughts and emotions and refresh your energy.

One basic definition of meditation or mindfulness meditation is focusing on doing to one thing at a time -  which brings us to the present moment. Distraction has become our new reality in a world where we are constantly checking and sending email, texts, and our social media updates.

Learning to quiet the mind has undeniable benefits at a time when are attention is on overload and overwhelm from multiple sources all day, every day.

Many CEO’s and Entrepreneurs have reported that a meditation practice is one of their keys to success.  Read more about this in the resource links at the end of this post.

Perception is reality.  How many people conjure up an image of a guru in a sitting lotus position chanting OM for hours when you hear meditation?  

Reality Check...Meditation can be as easy as focusing on your breath!

Practice this simple breathing meditation:

  • Set a 10 minute (or longer) timer.  Download the the Meditation Timer free app or just use the timer on your phone clock.
  • Sit comfortable in a chair or on a pillow on the floor
  • Sit up straight and tall – visualize a white light or cord aligning your spine from the top of your head through your spine and grounding you into the earth
  • Place your hands in your lap or on your thighs
  • Simply place your attention on your breath as you breath in and out normally

Inhale... visualize a beautiful white light flowing through you - cleansing your body and cells
Exhale...  stagnant energy and breath – release it

  • If you find your mind wandering to random thoughts and/or what you have to do today, just release those thoughts and bring your focus back to your breath

 

Benefits of Meditation Benefitsofmeditation

There is no denying it... meditation enhances your overall well-being – your mental and physical health.  

Meditation – and mindfulness meditation, in particular –will reduce your cortisol level, blood pressure, social anxiety and depression. It will increase your immune response, resilience and focus and improve your relationships — including the one with yourself.

It will also bolster your performance at work, fosters compassion and empathy and provides inner peace and balance.

Here's another super-easy meditation that focuses on your breathing from Dr. Andrew Weil:

Dr. Weil 4-7-8 Breath

The 4-7-8 Breath (also known as the Relaxing Breath) is the perfect, portable stress antidote, as it puts you in a relaxed state almost immediately. It takes almost no time, requires no equipment and can be done anywhere.

Although you can do the exercise in any position, sit with your back straight while learning the exercise. Place the tip of your tongue against the ridge of tissue just behind your upper front teeth, and keep it there through the entire exercise. You will be exhaling through your mouth around your tongue; try pursing your lips slightly if this seems awkward.

  • Exhale completely through your mouth, making a whoosh sound.
  • Close your mouth and inhale quietly through your nose to a mental count of four.
  • Hold your breath for a count of seven.
  • Exhale completely through your mouth, making a whoosh sound to a count of eight.
  • This is one breath. Now inhale again and repeat the cycle three more times for a total of four breaths.

This exercise is a natural tranquilizer for the nervous system. Unlike tranquilizing drugs, which are often effective when you first take them but then lose their power over time, this exercise is subtle when you first try it but gains in power with repetition and practice. Do it at least twice a day. You cannot do it too frequently. Do not do more than four breaths at one time for the first month of practice. Later, if you wish, you can extend it to eight breaths. If you feel a little lightheaded when you first breathe this way, do not be concerned; it will pass.

Resources

CEO.com:  More Mindfulness, Less Meditation

Huffington Post: The Daily Habit of these Outrageously Successful People

Business Insider: 14 Executives Who Swear By Meditation

Psychology Today : 6 Mindfulness Exercises That Each Take Lass Than 1 Minute

Pocket Mindfulness: 6 Mindfulness Exercises You Can Try Today

I find it easier sometimes to practice with a guided meditation.  Susan Piver's Open Heart Project is a great source of weekly 10-minute guided video meditations. Sign up for the free Open Heart Project via email. Visit Susan's Blog for an archive a past video meditations.

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Recommended Books

Spontaneous Happiness – Dr. Andrew Weil

The Book of Awakening : Having the Life Your Want by Being Present to the Life You Have- Mark Nepo


Wherever You Go, There You Are: Mindfulness in Everyday Life - Jon Kabat-Zinn

Mindfulness for Beginners - Jon Kabat- Zinn

 

iPhone Apps I use and recommend:

Meditation Timer free

Headspace free

Mindfulness App $1.99

Simply Being  Guided Meditation for Relaxation and Presence $1.99

Best Meditation Apps for iPhone & Android from Healthline.com (5/19/14)

 

So, no more excuses. Start today! Make it a part of your daily routine - begin with 10 minutes of focused breathing and see where it takes you.

 

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How to Practice Gratitude Daily

Gratitude

Today, I am grateful for.....

A powerful and simple daily practice to help us stay in the present moment, be mindful and happy is to ask and answer this question each day.  Practicing gratitude daily creates awareness and appreciation for what we do have.  It gives us perspective.

Taking it a step further... record it daily in a journal or your calendar. 

Keep a digital journal or diary...there are plenty of APPS for that!  Just search journal or diary in the APP store.  Here are two I recommend checking out:

Journal for Evernote

Day One

 

Gratitude Journal is an excellent and easy way to practice daily journaling.  Just follow these simple steps to cultivating more gratitude and happiness in your life:

  • Select a journal or notebook that interests or inspires you.  Visit a book store and see what jumps out for you - discover if you prefer ruled or un-ruled, blank pages.  My personal preference is the Moleskin notebooks - the blank, unlined versions. 
  • Get a favorite pen or writing instrument.  Don't underestimate the value of a great pen! 
  • At the end of the day simply answer this question in your gratitude journal - 
    Today I am grateful for.... 
    • What happened today that made you smile?
    • Who are you thankful for today?
    • Notice and record memorable moments 
    • Notice and write down synchronicities 
    • Celebrate the small things

In her best selling book "Simple Abundance - A Day Book of Comfort and Joy ",  Sarah Ban Breathnach  takes the reader on a daily inspirational and transformational  journey toward self-discovery and awareness weaving these 6 major themes of gratitude, simplicity, order, harmony, beauty and joy.

 

Check out these articles on Gratitude: 

Why Gratitude Makes Life Better and 40+ Ways to Get Started

How to Start a Gratitude Practice to Change Your Life

50 Ways to Show Gratitude for the People in Your Life

"Gratitude unlocks the fullness of life. It turns what we have into enough, and more. It turns denial into acceptance, chaos to order, confusion to clarity. It can turn a meal into a feast, a house into a home, a stranger into a friend. Gratitude makes sense of our past, brings peace for today and creates a vision for tomorrow."    -Melody Beattie

  

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Happy New Year...Level Up in 2014!

As another year comes to a close and we take some time to reflect, refocus and retool for the new year... I encourage everyone to "Level Up" ... credit to Kuba for this turn of phrase:)

What follows is a potpourri of ideas, posts, exercises to assist you on your journey to Leveling Up in 2014!

 NewYearPossibilities


I saw this on the Holstee Manifesto blog and just loved the simplicity of it:

If you’d like to reflect on the year with us, here are some suggestions: writing a simple timeline from January to December to list major events month by month, looking through your calendars, notebooks, journals, and photos or even using your social media profiles to help bring memories back.

The Holstee team also shared this excellent exercise that I am definitely doing for 2014:

Ask yourself and answer these 3 questions:

  1. what you would like to start doing in 2014
  2. what you’d like to stop doing
  3. what you’d like to continue doing

Thanks to my sister Loreen O'Brien for creating this cool worksheet:
Download Start Stop Continue

Find Clarity and Set Powerful Outcomes... Not Resolutions!

"Clarity accounts for probably 80% of success and happiness. Lack of clarity is probably more responsible for frustration and underachievement than any other single factor.  Your success in life will be largely determined by how clear you are about what it is you really, really want."  - Brian Tracy

The main reason most resolutions don’t work is that they focus on only one area of your life - the DO level. Many of us are living life with the focus on DO-HAVE-BE.  “I will DO this thing.” (Lose weight) “So I can HAVE this other thing” (Self-Esteem) and I can BE this thing. (Confident.)

The average New Year’s Resolution doesn’t tackle the core of the issue – the “BE” level.

The best method for creating positive changes in your life is to understand and use the BE - DO - HAVE model.  When you begin changing on the BE level of your life, then the DO level and the HAVE level follow more easily.

Read the entire blog post here and take action:

Why Resolutions Don't Work-How to Celebrate Your Successess..Then Set Outcomes 

 

 

Create Your Real Estate Business Plan for 2014!

Are you ready, willing and  able to join the success group (the less  than 20%) who actually complete a written business plan?  Are you willing to  do the opposite of what the masses  usually do and achieve your desired  outcomes?  Start today by following these 3 Steps to  Business Planning and Take  Action!

The Real Estate Agent Business Plan – 3 Steps to Success 

Articles on Goal Setting, Productivity and Mindset:

 

 Happy New Year to All!  Best wishes for an amazing, abundant and healthy 2014!

 

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