Sign up to receive our newsletter via email>>
Manage your subscription>>

LIVE WELL WORDS
MAY 2010

“TRUST”

The word trust is at the core of so much in our lives. It is the foundation of rich relationships, it is the anchor of self-navigation, it is the jewel we look for in the companies we work for and the people we interact with. And yet, we cannot create trust in all we interact with if we do not trust ourselves. I decided to separate the word into letters and let each letter represent a piece of what trust means.

T is for tolerance. I believe trusting involves tolerating the things that push our buttons. If something bothers us, we have a choice to do something about it or accept what we cannot change. Dealing with the difficulties in our lives directly is a great vehicle for learning to trust ourselves and act on what is best for us. What are you tolerating in your life? How will you learn to handle or accept a particular situation?

R is for respect. When we trust someone, we respect the individual we interact with. We cannot trust without respecting. Respect is the seed for growing trust within oneself. How do we respect ourselves and demonstrate our respect for others? What strategies can we put in place to be more mindful of this aspect of self and strengthen it?

U is for unwavering. Have you noticed that when you trust someone or something, there is no wavering in judgment about that person or situation? There is a steadfast feeling of commitment. Where are you unwavering with yourself and others in your life? Where do your commitments lie?

S is for sustenance. What sustains you in regards to trusting yourself? Do you have a practice or discipline you are committed to that nourishes you or helps you strengthen your trust in yourself and others? Sustenance is important because it keeps you going when all else falls away.

The final T is for truth. What does truth look like in your relationships and in your life? How are you truthful with yourself and others and how are you not truthful? How do you embody sincerity and integrity? These elements of truth support each of us in living authentically and being true to ourselves.

Trust is a powerful word when we break it down and begin to ask how we can embody it. There is a great book called The Speed of Trust by Stephen Covey. In his opening remarks he states that,

“There is one thing that is common to every individual, relationship, team, family, organization, nation, economy and civilization throughout the world – one thing which, if removed, will destroy the most powerful government, the most successful business, the most thriving economy, the most influential leadership, the greatest friendship, the strongest character, the deepest love. On the other hand, if developed and leveraged, that one thing has the potential to create unparalleled success and prosperity in every dimension of life. Yet, it is the least understood, most neglected, and the most underestimated possibility of our time. That one thing is trust.”

Trust is something you can strengthen, like a muscle, but it starts with taking a look inside and examining the relationship you have with trusting yourself. I invite you all to explore these questions and observe where there is trust in yourself and where there is not. You may surprise yourself when you realize how freeing it is to create more trust in your life.

Meditation for TRUST:

Sit cross legged on the floor. Arch the arms up overhead with the palms facing down. Put the right hand on top of the left. Put the thumb tips together with the thumbs pointing back. The arms are bent slightly, and the hands are 6-8 inches above the head. Keep pressure on the arms to maintain the arch. Your eyes should be open slightly with your gaze looking down toward your lower lip. Begin to whisper the mantra: “Wa hey Guru.” Whisper so that the word Guru is almost inaudible. Continue for 6 minutes.

This meditation affects the element of trust in the human personality. A steady practice will elevate the individual so that he or she can stand up to any challenge.

Live Well,

Katie

LIVE WELL WORDS
APRIL 2010

“Sustenance”

As I see the flowers blooming and the tress budding, I am struck with the idea of sustenance – the birth of newness and how we cultivate it in our lives. I love spring and the newness it brings. For me it represents what is being birthed in my own life, like new projects and relationships, and ideas that are coming to fruition. The dictionary describes sustenance as “something that gives support, endurance or strength; the act of being sustained.” What sustains you so you can start anew each day? What keeps you planting seeds and watering your ideas with patience so they can grow and blossom?

It is different for each of us and only you can answer what it is that sustains you when all else falls away. For me it is my spiritual practice which I do every day to connect to my body, open my mind and nourish my soul. In Angeles Arrien’s book The Second Half of Life, she writes that,

“Spiritual traditions around the world teach that practice develops and transforms us, encourages discipline, and enables us to focus, facilitating change and increased awareness. Whenever you want to learn something new or want change to occur, you must consciously and consistently engage in a practice.”

She goes on to say that practice incorporates a daily action that supports change and provides discipline for building new skills, character qualities and wisdom. What do you incorporate into your life that helps you embrace change, expand your awareness or birth new ideas? All these elements are crucial to growing with ease and allowing ourselves to control the mind instead of the mind controlling us. In the book The Invitation by Oriah Mountain Dreamer, she writes that a practice is a regularly repeated and at least minimally structured way of connecting with our sense of the mystery of which we are a part; it gives us a way to open ourselves to what sustains us when everything else disappears. It can start with a simple prayer at the beginning of your day. In the beginning there will always be resistance – the voice that says ‘I am too tired, too busy,’ etc. but try to do it anyway. As Oriah Mountain Dreamer states, “It requires not so much heroic discipline as a deep commitment to life, a willingness to dedicate our lives to something larger than ourselves.”

I invite you this spring to notice and observe what is blooming in you, and to sit with the question of what sustains you through the growing process. If you don’t know, try experimenting with different practices that you can easily incorporate into your daily life that will assist you in connecting with the bigger mystery. It could be as simple as a walk in nature, a morning prayer, five minutes of silence – whatever it is, welcome it into your daily life and notice what it ignites in you.

Meditation to develop a meditative mind:

http://www.3ho.org/kundalini-yoga/kundalini-yoga-yb/kriyas-meditations/featured-meditations/pdfs/DevelopMeditativeMind.pdf

Live Well,

Katie

---

Live Well Words
March 2010

“Play”

Happy Spring!

The spring equinox is upon us – the time of year when the days extend and everyone is out enjoying the sun and the beauty of nature coming alive. I like to think of this as the time when we come out of hibernation and begin to birth the ideas we have been nesting with all winter. This change of seasons is such an important passage. Our days are filled with more light and so is our being. We want to get out in nature, move our bodies more and engage with the world in a playful way. So what are you doing to engage in more play in your life? How do you want to BE during this time of light when more is illuminated and more people are willing to open themselves?

We live in a culture and economic time in which everyone has their nose to the grindstone, and people are doing everything they can to stay focused and on task. But what about enjoying this change of season and reaping the rewards of more sun, light and beautiful days? How often do you allow yourself to just play and what does play look like for you? For me it is lying in the green grass at night and staring up at the stars, or lying in the sun during the day and feeling the warmth to the very depth of my being. It is dancing more, riding my bike and exercising outside as much as possible. It is breathing the fresh air of spring and listening to the water from the snow that has melted. It is spending my weekend days outside doing a little of this and a little of that and nothing at all. It is experiencing my lightness of being.

There is a belief in our society that playing is wasting time or not being serious and productive and yet, isn’t playing a necessary part of being human? Bringing the element of play into our lives allows us to not take things so seriously, to let go and laugh and release the grip of tension and stress that stifles us. Allowing play is about allowing change into your life and giving yourself permission to do something different, such as shifting a task or an exercise routine. Sometimes a mere shift can create so much energy and enjoyment that you have more energy to complete your work. You then work more effectively and get your task done in less time. Play is a natural part of living and a positive element to include in your week. When was the last time you played, and what did you do? Is there something you have wanted to play and haven’t made the time for? If so, why wait? You are worth it. If it is calling you, listen and heed the call.

The definition of play is to occupy oneself with amusement. So, what amuses you or makes your heart sing and experience joy? I invite you this spring to acknowledge the magic of this seasonal change by reveling in PLAY, whatever that means to you. Play is a vital part of living well. Do something that makes you laugh and engage those you love in the experience. Acknowledge your lightness and share it with those around you. It opens the heart and relaxes the mind and body. Have some fun and open to the new season and the light that beckons us all.

Live Well,

Katie

---

Live Well Words
February 2010

“Love or Fear”

With Valentine's Day upon us, I invite you to ponder the notion of where you live from – Love or Fear? According to the yogic perspective, when we live from love we live in the energy centers that are located from the heart upwards to the crown of the head. Fear resides in our lower body where the first, second and third energy centers are. For me, living from love is about living with an open heart, living in trust and acceptance of myself, my situation (good or bad) and those around me. I know we have all experienced moments of living in total trust and allowing. Yet, it is difficult to live from this place constantly. It takes discipline to do it daily and experience a place of deep understanding that all is well and everything serves our growth.

The experience of living from fear is more about control, fearing what others will think, and self-sabotaging negative thinking about ourselves or others. It is in this fear mode that we become stuck in our minds. Have you ever noticed that the minute you start moving your body, be it running, walking, dancing or working out, you are able to release stress and shift to a more positive frame of mind? It is important then to keep our body moving, relaxed and open in order to not get caught in the downward spiral of our mind and its negative thoughts. In this openness we allow ourselves to trust, feel and intuit more.

An easy exercise that keeps me present and relaxed is simply long, deep breathing. The breath is known to some as the "Tender Charge of God" because it is the vehicle between physical and non-physical reality, the bridge between the physical and the spiritual and a massage for all the systems of the body and mind.

On this week of Valentine's Day, I invite you to live from LOVE, the place inside yourself that believes and acknowledges the wonderful human being that you are. So many think Valentine's Day is only for lovers, but it is also about loving yourself and all those around you. What is it about yourself that you love and want to acknowledge? Who in your life do you want to share the gift of acknowledgement with and how has their love had an impact on you? Consider what you love about the people you are close to. Valentine’s Day is a great day to share those thoughts with them! This helps open the heart and spread the vibration of love to yourself and others. And as we all know, love heals.

So take time this week to notice whether you are living from love or fear. If you are not where you want to be, take some deep breaths, move your body, relax and open your heart to the love that surrounds you and fills you with words of acknowledgment and gratitude. Because you are worth it and the people in your life are worth it too.

Meditation to Open the Heart:

Touch your palms lightly together in front of your face with your arms horizontal and parallel to the ground. The tips of your middle fingers should be at the level of your brow. Look within, at your brow.

Relax and breathe normally for 3-11 minutes.

This helps open you to receiving love and heals a broken heart.

For more downloadable stress reduction exercises and meditations visit:

http://www.katiebsmith.com/store.html

Live Well,

Katie

---

Live Well Words
January 2010

“Pausing in Possibility”

The New Year is a perfect time to pause and reflect on what we want to create in our lives. This fresh start is filled with possibility and potential. How often do you pause in your week or your day? It helps to remember that a pause can be pregnant with possibility. It is the space where we plant seeds, set intention and hold the space for new opportunities to grow and emerge. We get so caught up in the hustle and bustle of our work and our busy daily lives that we can forget to stop. If we take a moment to pause at the beginning or end of every day, how different would our lives feel and what possibilities could stem from those moments?

At the beginning of the New Year we may be filled with excitement and so many ideas about what the future holds. Yet the trick is not getting so caught up in all the action of attaining it that we overreach and cause ourselves more stress. Pausing allows you space to sit in silence, hold what is dear to you and remain mindful of what your heart is calling you to do. Where should you put your energy? Where will it best serve yourself and others? Truthfully, you are the only one that knows what is best for you and it does not matter what others think. When you listen to your intuition you build trust in what you hear inside yourself. The pause allows you to differentiate what you need to act on. It clarifies what energizes you and creates the space needed to realize it. Trust that what grows out of your intentions and what emerges in the spring or days ahead will be exactly what you need. It may not look the way you imagined it, it may not happen the way you expected it to, but by planting the seeds, by holding the idea of what you imagine your life, work or relationship to feel like will help it grow and emerge.

We can nurture our intentions in silence, in the quiet of our being. This in itself holds the opportunity for learning how to be still and sit in the initial discomfort of doing nothing. By just being, we allow ourselves to accept what is. How comfortable are you doing nothing? While some may view doing nothing as unproductive, it is actually the space from which we can create what we want, to allow things to appear and observe without responding, judging or analyzing, but noticing and allowing. I encourage you to take time in your day or week to sit and notice what is bubbling up inside of you as we embark on the New Year. What is it that feels like it needs to move through you? What is it that is calling for you to take notice? What is it you want to create for the year ahead and for your life? Take time to pause, listen and feel what you are being called to observe.

Live Well,
Katie

Sign up for weekly blog posts http://katiebsmith.wordpress.com/

Check out upcoming events http://www.katiebsmith.com/Events.html

---

Live Well Words
December 2009

“Happy Holidays!”

December is always a busy time and this year, with so much emphasis on the economy and the re-evaluation of our lives and work, it is especially so. This is a perfect time of year to reflect on how this economic shift has served our growth. While providing an opportunity for growth, it has also been incredibly challenging for many people. It is times like this past year that help us expand beyond our limits and the confined thinking that we get comfortable in. Expanding into new territory can be exciting, painful and require deeper focus inward and a different strategy outward. Yet without growth and shifts like these, life can get pretty sedentary and rote. What have you learned about yourself this year? How have you grown in your thinking and the way you live your life? Are you doing things differently than a year ago? All of these questions help us realize that change can serve us in ways we never imagined, so take heart.

Now, maybe you’re not making as much money as you did last year, but you are employed. Or maybe you’re having a hard time finding employment but you have time to reflect and be clear about what you really want and what will work for you in your life this next year. Think about all those in your life that have laughed with you, cried with you, supported you and loved you. When the waters of change begin to rock your boat, know that it is for your own good, for your growth and if you can be courageous and look inside yourself rather than blaming external circumstances, you could surprise yourself with a gift you never knew you possessed. Stepping into our fear allows our courage to strengthen and our fear of the unknown to dissipate. When the unknown is no longer scary, we trust and when we trust we can truly love ourselves and all those around us. This allows us to live with more ease and joy.

Allow yourselves to slow down, breathe, take heart and acknowledge the gifts this year has given you. Wishing you a holiday that is filled with joy, ease and allowing. Breath Meditation: Sit with your spine straight. Place your left hand inside your right hand gently cupped with the thumb tips lightly touching. Your tongue can be lightly pressed against the roof of the mouth. Allow your eyes to be half open, gazing down in front of you. Breathe long, deep and slow. Count your breaths from one to ten. When you reach ten, begin again at one. If you lose track of your counting, just begin again at one without judging yourself. Whenever you notice a thought, place the thought in the palms of your hands. This meditation creates concentrated awareness and a quiet mind.

Live Well,
Katie

Subscribe to my blog and newsletter on my website and get email notices of new blog posts and newsletters right in your mailbox.
http://katiebsmith.wordpress.com/

Check out the events page on my website for new events coming in January.
http://www.katiebsmith.com/Events.html

---

Live Well Words
November 2009

“Gratitude”

Welcome Everyone,

Thank you for your interest in receiving my monthly newsletter. I hope it will inspire and give you some new ideas on how to live more fully. Please let me know if there is anything specific you would like to see in future newsletters.

With Thanksgiving here this month, I thought it would be appropriate to focus on gratitude and how to become more grateful as we embark on the holidays.

When you focus on what you have rather than what is missing, you go from thinking there is not enough to realizing there is more than enough. You shift your mind from negative to positive. The universe itself is complete – nothing is missing. We create negative thoughts and a belief that there is not enough or that we don’t have enough. But by simply aligning with abundant completeness and having gratitude for what you already have, you open yourself up, attract more of what you want and experience more joy and happiness. I find when I can’t sleep at night, I start thinking of all the things I am grateful for and I fall right to sleep. Being in a place of gratitude relaxes our mind and our body. We move from our head where fear lives to our hearts where love lives. By thinking thoughts of gratitude we allow ourselves to appreciate the abundance that surrounds us.

Gratitude Exercise:

Sit with your spine straight, on the floor or in a chair. Close your eyes and let your hands rest in your lap. Begin to breathe long and deep. As you inhale, feel the breath expanding your belly, ribs, lungs, throat and back, and as you exhale pull the belly toward the spine. As you breathe, begin to relax into your heart, the center of your chest. This is the seat of truth, compassion and unconditional love. If you find it hard to concentrate, think of a word that resonates peace for you or simply repeat the word “allow” to yourself with each breath. Set the timer on your cell phone for three minutes and do this anytime you feel overwhelmed, fearful or agitated.

The breath is the tender charge of God. Without it we could not live. So take a moment to honor your breath, your heart and all that you have. You are enough and you have much to offer. Remember to breathe, allow and open so that the abundance in your life can surround you.

In Gratitude,

Katie

Additional Notes:

Interested in subscribing to my weekly blog? Please sign up on my blog page, on the right-hand side of the page.

Please check out the Events page on my website. I have a weekly “Live Well” coaching group starting January 5th in Golden, CO.

I am available to speak on various topics tailored to your company, professional organization or group. Please contact me>>

---

Sign up to receive our newsletter via email>>