If you’re feeling overwhelmed with disorganization, with life seeming not quite right, or with wanting a change, but not knowing where to begin, you’ve come to the right place. The idea of change can paralyze us. We have the tools, but ignore the clues that daily life gives us. We move so fast that we don’t notice the indicators. Can you identify with this?

It’s not uncommon to go through our busy days on autopilot. We set up systems and patterns for convenience and efficiency, but as time goes on, things change. The systems that once worked no longer do. Or, the systems haven’t been maintained, so they no longer function. Maybe we never established effective systems in the first place. But we keep going. We ignore that things don’t feel right. Our piles of clutter irritate us, but we ignore them. We’re annoyed that we can’t get out of the door on time, but we keep getting out late each day anyway. We’re experiencing stress due to the disorganization on a regular basis, but we stuff those feelings away. Status quo has taken over and the way forward eludes us.

I’m proposing one simple, but not necessarily easy technique. Use mindfulness to help you focus on which changes to make. When we’re mindful of the present moment, we increase our awareness of our moment-by-moment experience. After all, how can we make a change if we aren’t fully aware of our challenges? I invite you to slow down. Instead of ignoring irritations during your day, note them. You don’t need to dwell on them, but increase your awareness of them. These will be your clues for identifying potential areas to change.

For example, let’s say that every day you are about to leave the house and you can’t find your keys. So each morning you go through the “hunting for keys” scenario, which in turn makes you late getting to your appointment. You’re annoyed and stressed, but you keep going anyway, repeating the same pattern day after day. You stuff that stress away. This isn’t healthy harboring this type of daily stress.

However, consider this one small tweak. Activate some mindfulness. Instead, the next time you’re late getting out of the door, notice what’s going on. Start by being present with the issue. Be mindful of your actions. What are you feeling? What are you doing? Use mindfulness to help you identify potential indicators for change. By living more mindfully, you can figure out strategies to help solve the “lost keys” and other challenges. You may be surprised when you become more aware and present. You might just notice where you stashed your keys when you come home at night. Or you might decide that it’s time to give your keys a “home” so that you can always find them.

Beginning with awareness is the key. What have you noticed about change? Have you used mindfulness in the process? I’d love to hear your thoughts. Come join the conversation!

We often set our intentions at the beginning of each year to make this year better. Some of us are still in the intention phase, while others have moved on to make “good” on our goals. Deciding to make changes whether that’s getting more organized, eating more healthfully, or switching careers, takes a lot of energy and motivation. Some changes are forced on us, but others, we choose to embrace. Deciding to do something different is the first step, but then there’s the actual doing or adopting new habits. It’s your consistency in engaging new habits that will bring about your desired change.

Have you identified the change that you want? If so, that’s terrific! If not, stay open to the possibilities. If you’re ready for change but can’t quite get activated to do something, I suggest trying out some of these pump priming strategies to help you move forward.

7 Pump Priming Strategies for Encouraging Change

1. Read – Find information that relates to the change you desire. One of my goals was to reestablish my daily mindfulness meditation practice. I primed my pump by reading lots of books that discuss the various aspects and benefits of mindfulness practice. Just reading the language readied me to engage in beginning again.

2. Write – Collect your thoughts around the changes you seek in a journal or other writing outlet. Doing this gears your mind in a forward-moving way. It also can help you work through challenges around change and ways to encourage the cheerleader within. I used both my personal journal and public blog to help me commit to making a change. Writing can be a form of accountability.

3. Watch – If you have the opportunity to watch any programs or movies in your desired area of change that can also help. For example, I went to a movie, In Pursuit of Silence, which included a talkback with the director. Aside from it being a wonderful movie (go see it if you can,) it supported the value of integrating quiet into your life. This aligned beautifully with my goal to reestablish my mindfulness practice.

4. Review – Looking back on other times that you were engaged in positive habits or when you successfully made changes is a great way to prime your pump for change. Remembering that success breeds more success gets you ready and in the “I can” mode.

5. Search – Don’t underestimate the value of finding a community of like-minded people who value and understand the changes you seek. Investing time to find “your people” is a way of priming your pump. I recently attended an Emotional Intelligence and Mindfulness retreat led by Amy Reyer, Ph.D. She shared many local mindfulness meditation resources including local meditation groups. Elisha Goldstein, Ph.D., co-founder of the Center for Mindful Living, said, “Human connection is the ultimate ‘x’ factor in creating a sustainable practice.”

6. Connect – Talking with others about the changes you seek and the challenges you’re encountering can move you to act. It can be inspiring to talk with others who are pursuing similar changes. Supportive conversations are affirming and let you know that you’re not alone.

7. Learn – Signing up for courses that emphasize what you’re interested in changing is another great way to prime your pump. Sounds True recently sponsored a free 10-day online Mindfulness & Meditation Summit. It featured the top leaders and researchers in the mindfulness movement such as Sharon Salzberg, Kelly McGonigal, Daniel Goleman, Pema Chodron, Richard Davidson, and Jon Kabat-Zinn. After many hours of learning, it was impossible not to be excited about getting back to my practice.

These strategies do work. After a concentrated effort of pump-priming, I have re-established my daily mindfulness meditation practice. You can use these same strategies to bring about the change you seek.

What change are you ready for? What strategies help you to make the changes that you seek? I’d love to hear your thoughts. Come join the conversation!

There are more frequent moments of enjoying the sun and noticing the season beginning to change. That change has not completely happened yet. We are straddling the dark of winter with glimpses of the warmth and lightness of spring. Simple moments bring my attention to the changes.

The sun’s presence has increased my awareness of the change-filled moments. They can be felt and seen in many ways. Sitting by the window in a café, I felt the hot sun streaming through as it warmed my skin and calmed my soul. Walking through my living room I saw the sun cast its bold streams of light and shadow across the space. Sitting outdoors on a bench, the sun bathed my body and face with its heat. Moving along the path by the river, I felt unencumbered because I only needed to wear a very light jacket on that sunny, warm day.

“We change without realizing it. We are in the midst of change even now.”

— Haemin Sunim

The season is changing. The sun is getting stronger as the daylight lasts longer. In small ways, I can see and feel change happening each day. I delight in and embrace these joy-filled moments. I am grateful for the visible changes. They are a source of hope and movement. They mirror the possibility of changes that are harder to see.

What changes are you sensing? I’d love to hear your thoughts. Join the conversation!

Some of the things I enjoy about Valentine’s Day are the beautiful colors, the bouquets of flowers, the abundance of chocolate, and the focus on love. The power of love is undeniable. The ability to give and receive love makes life better. Expressions and acts of love don’t have to be bold. They can felt in quiet moments. They can be felt from a gentle touch, a kind word, or a small gesture.

Creating more loving moments towards yourself and others will change your life. Love is the glue that holds our relationships together. Extending that love to include compassion for self enables us to grow, change and give more to others.

“All you need is love. But a little chocolate now and then doesn’t hurt.”

— Charles M. Schultz

5 Ways to Add More Love and Compassion to Your Life

Hug Break

My husband and I were home during the big snowstorm last week. After several hours of working at our desks, Steve called out to me. He said, “Hey Honey, it’s time for a hug break!” I smiled as I got up from my desk and met him in the hallway for wonderful hug. What a simple act that left me feeling happy and loved. Did you know that the hormone oxytocin is released when we’re physically close to another person’s body? It helps us connect to others. In The Little Book Of Hygge, Meik Wiking said that oxytocin is sometimes referred to as the “love hormone,” the “cuddle hormone,” or “social glue.” Hug someone today to increase your love and happiness quotient.

Dance Break

My mom has vascular dementia, so while we can still have conversations, words aren’t always her best mode of communication. Music is though, so we often sing and clap together, or I listen to her play the piano. She has an incredible sense of rhythm. Moving our bodies to music or dancing with others is one of the most joyful things we can do. During a recent visit with my mom, she was so energized by the music we played for her, that we ended up dancing together. It was a joy-filled moment of love and connection.

Sisters Break

This past weekend our daughter, Allison, drove from Brooklyn to visit her “baby sister,” Cassie, in Boston. Our daughters have been very close from the day Cassie was born. As a matter of fact, when Cassie was born, Allison was convinced she was her baby. And right from day one, our girls had a special bond. Fast forward 24 years later and they are still close. Each time I thought about them visiting and spending time together this weekend, my heart was filled with love and warmth. Love can be felt through the relationships we have and by thinking about and being around the loving relationships others have. Soak in the love.

Creative Break

I like to make cards and write notes. Sometimes I use my photographs. Most recently, when making Valentine’s Day cards, I decided to take out my watercolors. I used to paint frequently, but haven’t in years. It was like having a conversation with an old, comfortable friend. I just loved dipping my brush in the paints, swirling it around in the water jars, and painting on the textured paper. I had forgotten how much I loved painting. Love can be felt from the relationships we have or the creativity we engage in that touch our souls.

Mindfulness Break

I continue to engage in living more mindfully and practicing daily mindfulness meditation. Especially through meditation, the practice encourages self-compassion. I set aside time each day to focus on simple awareness of connecting my mind, body and heart. The practice encourages being curious, non-judgmental, and kind to the self. By gifting myself this time, it’s helping me to experience more gratitude, more calm, and expand the energy, focus and love I have for others.

On this day of love, this day of sharing and this day of eating more chocolate than usual, I wish each of you a very happy and love-filled Valentine’s Day. What resonates with you? I’d love to hear your thoughts about change, love and compassion. Come join the conversation!