Tough it out Tuesday: BE STILL 9/10/13

As athletes we tend to prize achievement, getting ahead and accomplishing the next goal. The thrill of victory and the sense of accomplishment are powerful experiences that for many are unmatched by anything else. I find though, that, over time, in the perpetual quest for the next success there can be an emptiness. A place that only stillness can fill. This space for me is a sense of coming home. A sense of being one with oneself and one's purpose here. A sense of quiet calm that exudes love when it is tapped into. It takes just as much courage, patiences, and tenacity to go into this space as it does to train for and complete any ironman. The training is different but it is no less difficult. In this case, it is not a matter of one or the other. Both can be accomplished simultaneously. One must have the willingness and courage though to go within and sit thorough the silence to truly begin to tap into and fill one's emptiness.

If you are ready, set a timer for 5 to 10 min, sit quietly and breathe.. in the nose and out the nose. Allowing your breathing to become your only focus of attention. As your mind wanders, notice without  judgement and gently bring your focus back to your breathing. Notice what you are feeling in your body. Allowing the sensations to just arise and unfold. Continue to return to your breathing and release your thoughts. This is a the practice of coming home and taming the mind. Be patient with yourself, as with anything, time, consistency and focused attention here is key.

Mindfulness Monday: Body Awareness 9/2/13

It's Labor Day! Hope you are all getting a break for the typical work week to enjoy all the things that matter to you most.

Today's Mindfulness Monday tip has to do with brining our awareness to our body sensations. Last week we brought our attention to our thoughts and today I am encouraging you to bring your focus of attention to your bodies. This type of attention, much like with our thoughts, is one of an observer's mind. We notice with a sense of detached awareness, without judgement or criticism or even an attempt to change. We simply notice.

Take a few minutes today to sit quietly. You can be really structured with it and set a timer for as little as a minute or up to 20 minutes for this exercise. If you choose not to be so structured that works too. Just simply center, close your eyes, attend to your breathing and bring your attention to the rising and falling of your chest. Notice what this physically feels like. Notice your heart beat and the texture of your breathing. Is it strained or labored? Is it calm and fluid? Just simply notice, again without judgement or desire to change. From Your breathing bring your focus to other areas of your body. Your hands... notice your hands. Are they tense or relaxed? Hot or cold? Just notice. Then move your attention to your shoulders, neck and jaw. What do you notice here? All the while, continue your breathing, in your nose and out your nose, keeping the in-breath and out-breath equal in length and once again, noticing the rising and falling of your chest. Continue this process through other parts of the body as well. Back, abdomen, hips, legs feet, face.

In this process of noticing and allowing, invite yourself to release what ever you are ready to let go of. Continue to notice your breathing, in the nose and out the nose. Letting go of old energy with the out-breath and taking in new energy with the in-breath.

At times the body will not want to let go of noticed tensions. This is ok. Tension is not always bad. Remember that the process is one of noticing and allowing not one of changing. As we notice in this way, we allow our bodies to naturally take care of themselves. When you think about a butterfly and it's transformational process remember, it is not one that is manipulated or control but one of natural unfolding. Trust. Just trust in the process.

Heidi

Happy Labor Day my friends.

Little miracles..

Well.. I started writing this post as I walked out of my office and noticed the sense of gratitude that I felt for all that is in my life right now and then blogger lost my post. =] lol oh my..
So I have taken a deep breath and have begun again. (Note to self.. Take the picture before you write.)
As I sit here and take in all that surrounds me, the warmth of the sun, the fresh smell in the air, the brightness of the blue sky above me I can't help but be grateful for this life.
There are many things that aren't going as I would like them to in my life right now yet in moments like these I am filled w a sense of wonder, calm and appreciation for what is.
I encourage you all to take a moment to pause amongst your 'business' and take note of the little miracles around you.
Life does not always give us what we want and at times what it hands us may be quite devastating. Even in those moments though there is beauty in being able to accept what is and the feelings that go along w it. There is beauty in being able to fully embrace our sadness and our fears as much as there is beauty in being able to fully embrace our successes and triumphs. I encourage you to see the little miracles that exist in the experience of emotion itself. Imagine that.. How is it that our bodies are capable of such subtle and miraculous things?
Inside or out there are miracles all around us. In this moment I am choosing to embrace this life as it is unfolding before me. I am blessed.
As are you.
Peace my friends.

Post race blues...

So Ironman is over... another year of training has come to an end. So what now?


IM is an event, it's a race it's a day to exhibit to our friends and loved ones all we are capable of and all that we had been working on during those long runs and rides that they all thought we were so crazy for going on in the first place. For me, it is the journey up to an IM that is the most significant. It builds relationships, gives direction and acts as an organizing principle for all other things in day to day life.
In this quite time of the aftermath, this time of slowing down, recovering and finding center I encourage you all to reflect on how IM worked for you in your lives.


Here's what I notice for me.. In this time post IM, as the winter (the little that we have of it here in AZ =) ) is coming upon us I am finding myself reflecting on what really matters to me. What do I value in my life? What role does training have in the greater picture of who I am as a person? What role do I want it to play next year? I am an athlete yes, but I am also a mother, an EMDR therapist, a daughter, a friend, an Octane rep and most importantly a spiritual being. All these roles make up who I am and when I sit quietly with myself and center a find a certain sense of calm, peace and acceptance for all that I have and all I have become in my life time and more specifically over the course of this past year.
I notice my thoughts as they pass in my mind bring me ideas of what I'd like to accomplish over the course of the next year. What I'd like to create in my life. I notice my thoughts reflect on what has worked and what has not worked for me this past year as well. As I wake up to the present moment and notice what is happening in my body and welcome and observe the thoughts that pass through my mind I find clarity on what matters to me in this life.

As you sit quietly with yourself and recenter, I trust you will find things that matter to you. The things that have worked for your over the course of this IM training and year and maybe even somethings that haven't worked so well.  As you awaken to these insights, welcome them. They will serve to help you as you set your plan for the year to come. It doesn't have to be an IM. It can be anything.

For me, I notice the more I allow and welcome what is happening within me to unfold, the feelings, the thoughts and the sensations the more readily the answers come about where to go next. I have felt feelings of sadness, loss, loneliness, gratitude, appreciation and joy all at the same time and at different times in this past week. They come like waves on the ocean. Never staying for too long but visiting nonetheless. Welcome them. They are part of your humanness.

As a final note... remember that more than likely you didn't do an IM because you hate physical activity =). Even if your body is still sore and you are still seeking clarity and direction on where to go next, it's ok to move. It's ok to get on your bike and go for a ride... just for the love of riding. It doesn't matter how long you go, where your heart rate happens to be or how many watts your putting out... just feel the wind in your face, let your legs turn over, allow your blood to flow and see if you can once again reconnect with why you thought swimming 2.4 miles, riding 112 and running a marathon all i the same day was a good idea to begin with. =)

Peace my friends..

I trust you will find what you need... just listen quietly... the answers are already there...