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Visualize Success

Written by Lepage Associates on . Posted in Something to Ponder

Visualizations can be powerful. Many star athletes and big time presenters use visualization before a big game or presentation to help them perform better. Can visualization replace the hard work, preparation, and practice? Not at all! But visualization is one extra tool you can use to enhance your performance, especially if it’s something anxiety producing. An important key element of visualizations: you want to engage all of your senses as your visualizing yourself in the situation. This is not just imagining a fantasy in your mind where you have the ability to fly 10 feet into the air. You are walking through the situation as if it is actually happening and you’re aim is to walk through the scenario without anxiety and with a calm, centered mind and body.

Here is an example of how to do a visualization if you have to give a presentation or speech that you are nervous about. First, close your eyes and take a few deep breathes to help center and calm your mind. Now visualize the actual setting where you will be giving the presentation (if you’re going somewhere new and don’t know what it will look like, visualize your best guess of what it would look like). Continue to breathe slowly and deeply, taking note of any anxiety that starts to creep up. See if you can fully engage your senses; smell what the room might smell like, notice the details of anything else that may be in the room, feel the temperature of the room. If any time you start to feel anxiety, pause the visualization and continue breathing until you feel the anxiety fade away, then continue. Visualize yourself walking up the podium/stage/front of the room, again, engaging the senses. Feel your feet walking, feel the temperature of the air, notice what else may be in the room, and most importantly, feel yourself feeling confident and prepared. Now visualize yourself getting to center stage and actually going through your speech/presentation in your mind. Again, if you start to feel anxiety, pause and breathe deeply until the anxiety fades away before continuing. Feel yourself feeling confident and comfortable. Finally, visualize yourself ending your presentation with a big smile and the sense that you nailed it. Sit with that moment as you continue to breathe deeply. Then open your eyes when you feel ready.

Now go and nail that presentation!

Lawn Care

Written by Lepage Associates on . Posted in Something to Ponder

As spring approaches, many of us may be thinking about lawn care. Our yards have had the winter to be dormant and to rest, but now we need to think about giving it the care it needs if we want it to be healthy. Lawns are much like our life, we can’t expect to spend a few hours one day taking care of it and expect that it will stay green and lush the rest of the year. Lawns require consistent maintenance. In the spring we may do a lawn “detox” by raking up dead grass exposing the earth underneath so when we add fertilizer, the nutrients can get into the soil, rather than stay at the surface. We may also sprinkle grass seeds to bare patches that were damaged by high foot traffic or animals. Then throughout spring and summer, the grass needs to be mowed regularly. I’m sure many of you have had the experience of waiting too long before mowing and the grass becomes too long for the mower to cut. It ends up being more work for you and it’s usually not healthy for the grass either. Like anything else in our lives, if we form healthy habits, we end up creating less work for ourselves over time and we reap a lot of benefits. Whether your “life care” is a healthy diet and exercise routine, or making your work-from-home job as productive as possible each day, remember that it will benefit from consistent maintenance.

Will You Go Out On A Limb?

Written by Lepage Associates on . Posted in Something to Ponder

Why not go out on a limb? That’s where the fruit is. ~Mark Twain

This quote by Mark Twain reminded me of a recent book I picked up written by researcher Brene Brown titled Daring Greatly. In this book, Brene Brown talks about stepping outside comfort zones, thinking outside the proverbial box, to set out on new journeys. A quote from her book reads, “When we spend our lives waiting until we’re perfect or bulletproof before we walk into the arena, we ultimately sacrifice relationships and opportunities that may not be recoverable, we squander our precious time, and we turn our backs on our gifts, those unique contributions that only we can make,” says Brown. “Perfect and bulletproof are seductive, but they don’t exist in the human experience.” Will you go out on a limb?

A Letter to Your Childhood Self

Written by Lepage Associates on . Posted in Something to Ponder

Think about your childhood self. What were you like? How did you imagine your life would turn out? Who did you picture yourself to be as an adult? Think about your adult self. Did you live up to your expectations? Surpass them? If you could write a letter from your adult self to your childhood self, how would you describe the person you have become? What personality characteristics would you describe? What accomplishments would you highlight? Are there any failures or disasters you would want to warn yourself about?

Worst Day Ever?

Written by Lepage Associates on . Posted in Something to Ponder

by Chanie Gorkin

Today was the absolute worst day ever
And don’t try to convince me that
There’s something good in every day
Because, when you take a closer look,
This world is a pretty evil place.
Even if
Some goodness does shine through once in a while
Satisfaction and happiness don’t last.
And it’s not true that
It’s all in the mind and heart
Because
True happiness can be attained
Only if one’s surroundings are good
It’s not true that good exists
I’m sure you can agree that
The reality
Creates
My attitude
It’s all beyond my control
And you’ll never in a million years hear me say
Today was a very good day

**Now read it from bottom to top, the other way,
And see what I really feel about my day. Perspective is everything.

Emotion Vocabulary

Written by Lepage Associates on . Posted in Something to Ponder

How many words are in your vocabulary? You probably don’t actually know, but I’d like you to consider the vocabulary you use to describe your emotions. Is it basic (happy, sad, mad) or more complex (exuberant, despondent, infuriated)? Try practicing mindfulness in terms of recognizing the language you use to describe your current mood state. Do any of these feels ever apply to you?

ANGRY

aggravated
disgusted
obstinate
rebellious
seething
surly

CONFIDENT

bold
centered
grounded
powerful
trusting
inspired

HAPPY

amused
delighted
elated
joyful
ecstatic
gleeful

HURT

abandoned
belittled
dismayed
humiliated
sorrowful
resentful

UNCERTAIN

cynical
dubious
indecisive
skeptical
distrustful
unsettled

Listening to Understand

Written by Lepage Associates on . Posted in Something to Ponder

“The biggest communication problem is we do not listen to understand. We listen to reply.” – Unknown.

What do you do when you are listening to someone? Are you waiting for the person to stop talking so you can talk about your own ideas and opinions? Or do you pause your own inner thoughts to focus on the speaker? Most of us listen to reply and if we’ve already formulated what we want to say in response, it is highly unlikely that you have fully listened to the speaker. I’m betting most of us also know what it feels like to not be listened to. For example, you just finished telling your partner about your stressful day and how you’re not sure about how you want to handle a certain situation, and then he/she immediately starts talking about their own stressful day. It doesn’t feel good does it? Most of us have been in both positions. Let’s be more mindful about listening to understand, not to just reply.

Happiness is an art form

Written by Lepage Associates on . Posted in Something to Ponder

“The art of being happy lies in the power of extracting happiness from common things.” – Henry Ward Beecher

Being happy is an art form, it’s not an object to possess. We don’t achieve happiness by waiting for it to come to us, we have to seek it out. I guarantee we can all be happy right now just by looking at what we already have. Stop believing that happiness will come when you get the new car or house. Look at what is around you and feel gratitude. Create your happiness.

The difference between fear and being scared

Written by Lepage Associates on . Posted in Something to Ponder

“Fear is the brain’s way of saying that there is something important for you to overcome.” Rachel Huber

What’s the difference between fear and being scared? Being scared is temporary, it affects you in the moment, like when your friend jumps out from behind the curtains to scare you, but then once that moment is over you no longer feel it. Fear affects you long after the moment has passed and can continue to affect you if it is not addressed. A common example is fear of the unknown. Let’s say you get offered a job that requires you to move out of your current hometown. You know that the job itself could be good for your career, but it will also mean leaving family, friends, and comfort. Staying means you get to keep the comfort, but you also keep the same boring job position. People who let fear make the decision are more likely to stay in the same place. People who fear the unknown, but address what it means for them, are more likely to make a decision that will help them grow as a person. The physical sensations of fear are not pleasant, which is why we would rather ignore or avoid it. But by tolerating the discomfort of fear then we also create space for us to grow and overcome challenges. What is your fear trying to tell you?

What’s More Important Than Sleep?

Written by Lepage Associates on . Posted in Something to Ponder

“Sleep is the golden chain that binds health and our bodies together.” – Thomas Dekker

By now we’ve all read or heard about the benefits of sleep and why it’s necessary to catch enough ZZ’s. But ICYMI (in case you missed it), when we sleep our body repairs itself, energy is restored, hormones are released, and we just feel better! Before the invention of the lightbulb, people were getting upwards of 10 hours of sleep a night, now, the average American gets around 7. Granted, some people naturally require less shut eye than others, but for the most part it’s pretty common for people to put it pretty low on their priority list. So what’s more important than sleep? There’s a lot of different types of alarms designed to wake you up on time, but what about going to bed on time? Why not set an alarm to tell you it’s time for bed? If you’re concerned about not actually being sleepy at the designated time, then it’s also a good idea to create a bedtime routine. Shut off electronics an hour before bedtime (the light messes with our circadian rhythms), write all your “to do’s” on a piece of paper and put it in your purse/briefcase because none of it is getting done until the next day anyway, so why spend all night thinking about them?! If your mind and energy are still raging, try reading a boring book. These strategies may not work for everyone and you will have to experiment to find what works best for you, but don’t let that be the cause for not getting one of the most important activities our bodies need. So ask yourself again, what’s more important than sleep?