Category Archives: Positive Psychology

The Power of Intention

Machu Picchu, Cusco Region, Peru

Overlooking Machu Picchu ~ photo by Sara

It’s time to change the way we think and speak about our dreams. Transforming a conversation, just like manifesting a dream, begins by setting an intention. Your intentions will assist you in taking greater control of your life.

A working definition for intention is: “to have in mind a purpose or plan, to direct the mind, to aim.” Lacking intention, we sometimes stray or wander aimlessly, without meaning or direction. But with intention, all the forces of the universe can align to make even the most impossible, possible. My intention is to transform the conversation around dreams from fear and doubt, to hope and possibility, followed by action and results.

Some might say this is not the right time to dream. The media and masses say, “It’s time to be realistic.” Consider this. without our dreams all we have is our present reality. Reality is not a bad thing necessarily, but I have to say that the current reality I observe in the bigger picture of the world is scary, and demonstrates a lot of the worst in people. I want to live in a reality that reflects the best we have to offer each other, not the worst.  We have to know where we are so we can design the appropriate strategy for getting to where we want to be. The challenge is our attitude around “reality” and being “realistic” and what being realistic has cost us. Often that’s our passion and joy, our hopes and dreams. I say no more.  I want to share a quick story about the power of intention.

I turned 40 in the spring of 2016 with very little fanfare, even though I am known among my friends & family as being a serious birthday brat.  So much so, even, that as a joke last year, one friend wished me a “Happy Birthday Year” on New Year’s Day… I tend to elongate my birthday as an excuse to spend more time with friends and family and “celebrate” as long as possible, both before and after the actual anniversary of my birth.  What can I say?  I just love to celebrate life!  And when one has experienced as much grief and loss as I have, one understands quite clearly that the next birthday is absolutely not promised.

Cusco Region ~ Ancient Agricultural Testing ~ photo by Sara

But the spring of 2016 was already jam packed with activity, including a week-long trip to Austin, Texas, during my “birthday month” to celebrate a friend’s wedding, and I definitely didn’t want anything to get in the way of the bride & groom’s spotlight.  Therefore, I told everyone way back then that what I REALLY wanted was for all of us to go on a trip together, somewhere magical that we’d never been.  I thought on it for quite a while before I landed on just the right adventure.  Then it struck me:  Peru for 42!  After all, I grew up reading Douglas Adams, so I knew that 42 was the ultimate answer to life, the universe, and everything.  I wanted to gather as many of my closest friends together and go to Peru to see Machu Picchu, and explore wonders of the world together!  That realization was some time near the end of 2016, and it was just an idea.  At that time, I set the intention that sometime around my birthday in 2018, we were going to Peru.

Meanwhile along the space-time continuum, one of those closest friends was navigating a long-distance relationship with the love of her life, who happens to be Peruvian.  As their relationship grew, so did their desire to be closer geographically, and it became apparent that due to family obligations and international relation nuances, the Peruvian partner could not relocate to the USA.  Eventually, my friend decided that moving to Peru was a real possibility.  Not terribly long after I set that first intention to travel to Peru with my friends, one of them made the decision that she was moving to Lima!  This move had nothing to do with my intent, yet it was perfectly in support of it, and the big group travel idea gained some serious momentum:  now we could go see Sara in Peru!

By the time the summer of 2017 rolled around, during which we did some annual big group travel down to Florida for a week of scalloping, snorkeling, boating, and swimming, more of the group was ALL IN on the Peru for 42 plan.  End of summer, I sent out a mass email with lots of information I’d pulled together about estimated costs for everything from flights to AirBNB’s in gorgeous places to side trip possibilities in Cusco, the mountainous region that is home to some of the most famous ruins on earth, Machu Picchu.  Today, we all have plane tickets to Lima in hand and our friend that moved to Lima is lining up our Machu Picchu tickets.  In May 2018, less than 2 weeks after my birthday, we’re all meeting up in Lima, Peru!  Peru for 42 is now more than intention, it’s a solid plan!

Peru ~ near Ollantaytambo

Peru ~ near Ollantaytambo ~ photo by Sara

So, what do YOU intend for yourself during 2018?
Given the unknowns and sometimes craziness of life, there’s never been a more important time to dream and take some time to set your intent.  Setting your intention is the first step to turning your dreams into current reality. When should you set an intention? You could set an intention every day. Your intention could be to work less and make more money, or to find a new career that you are passionate about. It could be to get healthy and physically fit, or to spend more quality time with loved ones or alone. It can be specific and about something in particular or more like a quality, such as to be more relaxed or involved with life.

Here are a handful of examples to help get your thinking started around ways to be more intentional every day:

  • Before you get out of bed, you can intend to have a relaxed or productive day.
  • Before you leave the house, you can intend to have quality time with your family or friends or perhaps even a roommate that day.
  • Before you start your car, you can intend to have a safe drive to work.
  • Before you enter your workplace, you can intend to learn something new or be helpful or to have a productive day with zero unproductive conflict.
  • Before the meeting begins, you can intend to stay focused and walk away feeling accomplished.

They key to setting intention involves clarity:  you have to know what you want.  After that, it’s just a matter of follow through.  Following are the first steps to using the power of intention in your own life:

1. Get clear about something you want and write it down or speak it aloud.

2. Share your intention with someone in a way that will supportively hold you accountable to taking action.

3. Do something today to demonstrate your commitment to your intention.

4. Acknowledge that you did what you said you would do and then, take the next step.

By setting an intention, you make it clear to yourself and others, just what you plan to do. Set an intention to redefine what it means to be serious about your dreams!

And I’ve found that a slogan seems to help… Peru for 42!

Need help figuring out what you want?  Contact us to set up a coaching call!  Coaching can help you clarify your values, your thinking, and what’s in the way of your dreams!  (864) 918-2914 or email info@completelifecoaching.com

Practice Makes Most Nearly Perfect

Very First Painting! ~ Art is lifeWhat do a medical doctor, an attorney, a yoga teacher, a life coach have in common?  They all practice their profession and their professional sphere is known as a “practice.” Doctors practice medicine, lawyers practice representing clients’ interests around the law, yoga teachers practice yoga (and recommend that you do too), and life coaches practice helping others through coaching, and using their own tools and techniques (and coaches) to enhance their own lives. A doctor who finished medical school but has no medical practice is only a doctor by name.  It is not the completion of an education in a certain field that makes one a professional in the field; practice, as it turns out, is what transforms a person from being a student to being a master professional. That transition can be challenging and is sure to make the practitioner very (even, excruciatingly) uncomfortable at times.

I remember the first time I coached a client who was a complete stranger to me.  I was terrified that I’d do it wrong, and that she would just KNOW I wasn’t *really* a coach yet.  I had all kinds of “practice hours” under my belt, having studied a LOT, written a LOT, and coached for hours back and forth with my student partner and with a variety of friends, family, and acquaintances who were gracious enough to help me by showing up for coaching while I chose which tools and specific methods I needed to hone and work on for myself.  But when that first cold call came in and she set an appointment and I had to show up at my office and PRACTICE FOR REAL, it felt like I was walking into a comprehensive exam unprepared.  Naked.  Just like those dreams that show up in silly Hollywood movies.  Every doubt in myself I had ever had showed up to greet me like old “frenemies”.

But we sat down together and I helped her (and myself) clear the space by taking a few long, slow deep breaths.  I asked her how she was doing and what brought her to coaching.  She began to tell me her story, and we were off!  After a few minutes of listening deeply to her experience, I was able to focus on my client and her story and needs, and completely disconnect from all that internal anxiety and doubt I was feeling about my “wet behind the ears” self.  I realized that using the most basic of coaching skills, full-bodied listening and empathetic understanding, was helping me focus on her and allowed my own insecurity to fade for a while.  My client would pause for a moment, and I would carefully summarize what I’d understood her to say, which she would either agree I’d understood correctly or she’d explain a little more or even correct her own narrative, realizing that what she said and what she’d meant were a little different.  The coaching dance continued, and the next thing I knew, the session was over, my client felt a great deal of relief made possible by my staying deeply connected to her and helping her feel completely HEARD, ACKNOWLEDGED, and UNDERSTOOD, and my anxiety about messing it all up faded away as it became clear to me that all of the tools and methods are important, but none more important than staying 100% present, focused, and attuned to the person who is there for coaching.

That was my first real practice.  That is when I realized why professionals practice their profession.

Perfectionism impedes learningI ended up working with that first client for several months around a specific set of troublesome things happening in her life at that time.  I helped her define the full content and scope of the problem.  I helped her learn a handful of tools that decreased her daily mental and emotional stress load so that she could better manage both herself and her family’s needs and desires.  I helped her create a specific goal, and we worked together to create a realistic plan of action to get her from where she was to where she wanted to be with that goal.  And she continued coaching along the way to help re-frame her own thinking and discover new strategies to get over, under, around, and through the various obstacles that kept cropping up in her path towards the goal.  Coaching became a practice in and of itself for me through this first “stranger” client, and soon I was working with more and more “strangers” with greater ease, less doubt about myself and my role, and more confidence in both coaching itself and myself as a coach.

That first client was nearly a decade ago, and I’ve now had the honor of helping hundreds of strangers coast to coast in the USA, and around the world as far away as China, the UK, and Australia.  My practice has become stronger, and I have become stronger because of my practice.  The academic learning element continues as I am always taking on new challenges in terms of continuing education and reading the latest news and texts on topics like neuroscience research, attachment theory, healing from trauma, and recovering from grief and loss.  As I learn new methods, and try them out with clients for the first time, I still feel a little of that initial hesitation and doubt, and am humbled to realize that no matter how much I practice, there is always more to learn and ways to improve.  I now have to actively cultivate a beginner’s mind as it’s easy to fall into the “comfortable” patterns of practice, which may or may not be of highest service to the specific client in front of me.

Perfect is an illusion, but practice absolutely makes most nearly perfect.

And we all probably remember how painful the process can be in transitioning from learning something in theory to practicing it in reality, whether that something is what one might do as a career or just as a hobby.  There are steps, both conscious and unconscious, involved in moving from student to novice practitioner to master practitioner.

So next time you embark on a learning adventure or start doing something that you KNOW you KNOW, but haven’t had a lot of “real world” practice with, just remember:  all that doubt and anxiety is part of the process.  Just start practicing, and stay open to both successes and mistakes from which you can learn, adjust, and grow.  And trust that the more you practice, the more nearly perfect you’ll be!  Perfection itself *is* an illusion, but we can all strive towards confidence coupled with the humility of being a human.  If we were perfect, we wouldn’t be human.

Namaste.

Joy Jar: Remember the Positive Experiences

Joy Jar ~ Savor the Positive For the past several years, I’ve seen a post floating around the Internet that instructs people to place a large empty jar somewhere visible in their home, and every time something really good or happy or positively surprising happens, write it on a piece of paper and put it in the jar. Then, at the end of a whole year of doing this, you’ve got a whole jar stuffed with happy memories that you can read and savor.

This past year, I finally thought to do it!  My this year’s self is very grateful to my last year’s self for starting this tradition in my home.  Why?  Going through my “Jar of Joy” yesterday was so enlightening and inspiring to me! This past year has been one of the most difficult ones of my entire life due to a tragic and sudden loss – to a violent suicide – of a close friend of almost 30 years.  And that loss came on the heels of a solid year of grieving other lost family members and friends, so there was a period during last year that I was lost in a sea of grief, and every day was a struggle to keep “practicing what I preach” and learning to grieve but keep GOING and keep GROWING at the same time, while not giving in to wanting to just give up.

This Joy Jar showed me that even when I think there is too much darkness for any light to get through, that is not really true… The light is ALWAYS there, we just have to look for it AND we have to write it down so that it doesn’t get lost in the dark.

Build a Positive Life with Happy MemoriesI found fabulous little nuggets like:
Got a kayak today and I am SO GRATEFUL to my friend S. for giving it to me!  
It is cold and pouring down rain outside, but reading about that moment revived it in me and I was filled with so much gratitude and EXCITEMENT, just by remembering that fabulous gift.

Another one was:
E. and I successfully rowed across the lake and back, including a moving turn, without stopping in our new favorite scull, Dark Matter.  YAY!  
If you’ve been keeping up with us, you know by now that I am a rower, and that I started indoor rowing and eventually began translating those skills to the water by learning to scull.  It’s a life-long learning curve, so getting to the point that we can navigate our tiny domain without stopping AND successfully turn that crazy long boat without stopping is incredible!  (One day, we’ll row in a bigger shell and have coxswain to tell us what to do, maybe, but until that day, we row doubles.  And it’s hard! But SO FUN!)

And then there was this sweet one:
I had a great first real date with I. today, and the goodnight kiss was sweet.  
I mean, do I have to say anything about this?  A first kiss, even if it goes nowhere in the long term, is a sweet happy memory.  <3

This was exciting too:
Complete Life Coaching got a call from a NASDAQ-traded company today to ask if we’d considering giving a talk on dealing with high stress in the workplace!  (My comment on that little slip of paper was:  Wow!  We’re both excited!)
Sometimes, memories are exciting enough to give us a whole new *spark* when we think about them!  And a lot of the times, that spark will inspire us to keep moving towards our goals, even the giant daunting REALLY big picture ones!

As I went through the jar, I found evidence of progress made on many of my goals, and I discovered how I was able to keep up with many of my best practices for self-care, self-love, and self-discovery even when I thought I had basically thrown in the towel.  I learned that there’s a part of me that pays attention to the positive, even when I seem overwhelmed by the negative. I also learned that it’s so wonderful to have and acknowledge all my support during crisis, and on the good days!

There were so many magical little memories from last year that I’d lost completely, but this jar saved them for me.  Now, I am able to savor them!  Please try this simple technique, and I promise your next year’s self will thank you!