Workshops & ClassesPosted by Sally-Anne Thu, June 22, 2017 12:11PM
By Sally-Anne Marler Creative Arts Therapist, Facilitator & Coach
We all get hit with this little monster from time to time. He's very clever and comes in many guises and tricks us into being okay about not doing what we really want! We forget what we really want because it all feels too big or scary and so we remain stuck in habitual patterns and routines that don't support our goals, dreams or aspirations. It's not all bad, when you look at why we do this we begin to understand it forms part of our fight or flight response, and we are just trying to keep ourselves 'safe'. But our definition of what is safe, is very different to what it meant years ago. As we are not all running from a saber tooth tiger these days, most of our fear comes from our minds, not an actual physical threat. It's the 'unknown' that tends to entice the procrastination monster out from hiding and can often be triggered by the prospect of change. But this is living, without it, we are simply existing.
I look back now and realise I became best buddies with the procrastination monster for the best part of 20 years or so and know first hand how it might start off quite innocent, believing you're doing the right thing and playing it safe but you end up feeling immense frustration, isolation and disorganisation.
Here are my top 5 tips to overcoming the procrastination monster:-
1. Focus only on one or two tasks at a time and ask yourself “what can I do now?” This will take the pressure off yourself and stop feelings of overwhelm. You might not get everything you wanted done, but you will get something done and lift that feeling of being stuck. Procrastination invites itself in when we feel overwhelmed with 'too much to do' so simplify your day and see one thing through at a time.
2. Meet up with supportive friends and family IN PERSON. Talk over any problems, concerns or anxiety that you are experiencing with them that fuel the procrastination monster! Be as open and as honest as you can. Once you've done this, the fear you felt about it will start to diminish because it's strength comes from you trying to hide it or not discussing it with anyone. Once it's all out in the open you will feel much better.
3. What you don't do influences your brain, thoughts and actions just as much as what you do do. This was a big eye-opener for me and I realised the more I resisted something the more anxious I became about doing it and I started to believe eventually that I couldn't do it, no matter how seemingly small it was. This is because the brain interprets this 'non action' to mean you actually can't do it. Start making a list of the things you feel you can't do, then write in front of each one I CAN DO... and read it over several times or say it out loud, then do one of the tasks.
4. Tell yourself daily that you're worth it, you're worth it, you're worth it. Why do we struggle to do things for ourselves but can easily do things for others? This conflict of interest usually comes from not feeling worthy enough and assuming our needs are not as important as the needs of others. You must absolutely believe with your whole heart that you are worthy of love, happiness, success and fulfilment and that it is not selfish of you to want these things or prioritise these things. You are worth it!
5. Be flexible and bring your awareness to the moment. Your goals are a process so acknowledge that, you don't need everything to be done right now. Remember what you've already done and achieved and be mindful of what you're working towards but don't get too consumed with it. It's what you're doing now that counts. Procrastination loves to take you away from living in the moment and slap you right bang into chaotic thoughts of 'not done' things from the future to make you feel small.
If you'd like to understand more about this you can book yourself onto a Mindset Motivator or Mindset Activator workshop, coming soon at Acorn! Click here for more information.
Workshops & ClassesPosted by Sally-Anne Thu, May 25, 2017 12:07PM
By Jen Mills, Yoga Tutor & Meditation Class Leader
In class I often talk about the physical flexibility that babies have but thinking from a mental perspective babies don't have the same stresses and worries that we do. Their needs are simple. But we do, however, quickly learn behaviour whether it’s the louder we scream the quicker we will get fed or if we touch that it will hurt. Our brains are powerful, intelligent machines but can be our own worst enemy.
I have started running meditation classes and one of the benefits of meditation is that we concentrate on the here and now and slow the racing mind thinking about what could happen because we remember what has happened in the past and this makes us worry about what could happen in the future.
Babies have little experience of the past, they just concentrate on the here and now. Mindfulness and meditation helps us to do this. We use tools like visualisation and watching the breath to help us to concentrate. As a bonus this slows our heart and reduces the physical as well as the mental effects and helps our overall well being.
If you'd like to find out more about the classes that I run click on the link, and start your journey towards a calmer mind and increased well being:- Beginners Meditation Classes.
Workshops & ClassesPosted by Sally-Anne Thu, January 19, 2017 07:41PM
By Sally-Anne Marler, Creative Arts Therapist, Coach & Facilitator
Creative Expressive Therapy changed my life and helped me to challenge my own fears and the voice of my inner critic telling me “I can't do it” and “I'm not good enough”. I spent a long time researching into my own therapeutic and healing experiences and how I can share my knowledge with others - with you - so you can have the tools in which to do the same. But first I have a question for you.
Have you ever woke up one morning and wondered if this is it or is there more to life?
Are you repeating your days with the same routines, people and experiences and feel stuck in a rut? Do you crave for more meaning, purpose, spontaneity, drive and love for life? If you're anything like me you will have answered yes to at least one of the above. Please know that you're not being ungrateful or selfish to feel dissatisfied with your life or to want more. It's not because you’re on the wrong path or evidence of making bad choices in life. It’s not because you may feel anxious or stressed or even depressed, although these feelings can certainly lead you to ask the above questions. It's simple really. It's about waking up. It's about coming alive and actually wanting to live and not just function or 'exist'. Essentially it's a good thing, but it does mean you’ve got some work ahead of you. The way I look at it is, it’s better to work towards something positive than to stay fighting something negative - fear.
Each and every one of us has unlimited potential. Some of us tap into our potential, some don't. But the majority of us haven't even begun to use it, or if we have, only a small percentage of it. We witness other people living extraordinary lives that seem full of abundance, success, happiness and joy and we may feel envious or jealous or use their lives as a way to put ourselves down…”I could never do that, I'm not talented, I don't have a gift to share with the world, no-one will want to listen to what I have to say”. But there is only ONE difference between them and you and it's not talent or a gift that they have and you don't. They have tapped into their potential and you haven't. That's it.
So what has stopped you from tapping into your potential?
You could literally be sitting on the world’s most amazing discovery or invention of the century or have life-changing ideas and experiences to share with the rest of the world, but if you believe you're not good enough or deserving enough or worthy of anything good that might come your way then you're blocking your own potential. You're shutting it down and ignoring its very existence. We've all experienced these negative voices in our head from time to time. Usually fuelled by fear or ego; this is your inner critic and make no mistake it wants to keep you 'stuck' and 'living in a rut'. Why? Because it is ruled by the very thing it's trying to rule you with – fear of the unknown, under the guise of 'safety'.
Here are my top 3 tips to harnessing creativity and expression to live without limits:
1. Stay open to experience where both positive and negative emotions are accepted. Negative feelings are not denied, but worked through. Creative expression is a great way to do this and something I use with my clients on the Spirit of Happiness Course I run and Holistic Well-being Coaching sessions. The important thing is not to block your feelings however uncomfortable they may be. Write about them, draw or paint in a way that expresses them, say them out loud – it’s the acknowledgement they want, then you can release them or turn them into something positive.
2. Living in the moment where you are in touch with different experiences as they occur in life, avoiding prejudgment and preconceptions. Sounds hard doesn’t it, well you’re right it is. We all have our own opinions, beliefs and experiences that shape how we see the present. In our always-on, always-connected world we live in it’s almost impossible to actually be in the moment without our thoughts trying to control how we experience it and our defenses getting in the way. Creativity and being present go hand in hand. When you’re creating something you have to be present, you can’t create something whilst thinking about your past or worrying about the future. Your creation – whatever it is, asks you to give it all of your focus in the here and now. For more advice, tips & shared experiences go to: www.facebook.com/thecreativeyou.co.uk and like my page or find me on twitter www.twitter.com/thecreativeyou_ and follow me.
3. Trust feelings where feelings, instincts and gut-reactions are paid attention to and trusted! You will always be the best person to make decisions for yourself, but doubt can sneak it and play havoc! We should trust ourselves to make the right choices. Decisions based on reason and rationale are for the most part a good thing, but our feelings should not be dismissed. Gut feelings are highly regarded as a source of intuitive knowing and insight in many cultures around the globe. As it turns out, ‘gut thoughts’ and feelings are not a fanciful notion but a physiological fact. Rather than the one brain found in our head, scientists have revealed that we have two brains – the other one is located in the digestive tract. So stop ignoring your feelings, hunches, senses and vibes – they too come from a place of intelligence. If you’d like to develop your intuition and start to trust your feelings more, subscribe to Acorn’s Newsletter where you’ll be the first to hear about upcoming events to develop your intuitive side!
I believe we are all creative and I see it as an effective repellent from staying stuck and living in fear. You will make mistakes, try things you might not enjoy, learn as you go, experience activities where there is no expected or controlled outcome and feel out of your comfort zone. That’s great. That’s living. Life is the art of drawing without an eraser. Go get messy :)
For a free 20 minute consultation for Holistic Wellbeing Coaching or for more information about the next Spirit of Happiness Workshop email:firstname.lastname@example.org, or call/text: 07446378649. Or you could go straight to our booking system to book yourself in!
You can email us at email@example.com.