Rest Stop (Tues) … Tips for sleeping soundly

sleep

Based on my experience, there are two main reasons we have trouble sleeping: either because you are excited about something upcoming, or you are anxious about something upcoming. I can still vividly remember that night before we as a family were leaving for Washington, DC for the first time. I was a child then, and the thought of travelling all the way to where the president lives was almost overwhelming for me. I tossed and turned in bed; walked around my room, looked out my window into the dark, and before I knew it, I looked out my window to see the sun rising above the horizon. I finally fell asleep in the car during the over 8 hour drive to DC.

Personally, I suffered for many years on Sunday nights trying to get some sleep. I dreaded Sunday nights because as soon as I would lie down in bed for the night the worries and stress of the upcoming week flooded into my thoughts. I had not yet found the peace of living mindfully, and so I allowed the thoughts of the future to take over, believing the worst of what could happen come Monday morning at work. Note that I wasn’t worried about what was going to happen, but what I imagined would happen. These thoughts brought with them a sense of a loss of control as they are future thoughts, not present thoughts. Therefore, I would be tossing and turning, worrying about what had to be done, what I didn’t do, what I forgot to do; but most importantly, what I didn’t know I didn’t know.

In the last few years, as I’ve been working on living mindfully and in the present, I have learned some things which have helped me to no longer dread Sunday nights. I don’t have a nighttime ritual so to speak, but I have figured out a few things that have helped me to sleep peacefully, especially Sunday night.

Here are the tips I use:

  1. Prior to going to bed, make a list of the projects and tasks you need to do the next day. Make sure the list is no longer than 4 items and that each item is doable in the course of the day.
  2. Make a separate list of the things you will not have time to do the next day. Next to each item place a date when you will work on them.

  3. Write down a specific time during the next day when you will spend at least 10 minutes in quiet reflection/meditation. It could be a time for a walk or sitting in quiet. The time needs to be undisturbed and respected by you as important and necessary.

  4. When you do lay down to sleep, keep your room quiet and as dark as possible. Using white noise (there are many free and paid apps, message me for the ones I use) is helpful. Keeping the TV on or your phone’s screen on inhibit our ability to sleep soundly.

  5. Lay down in a comfortable position, take a deep breath, clear your mind, and focus on your breathing. Don’t try to control your breathing, just focus on your breathing. Note the breaths you take in, and the breaths you exhale.

  6. If intrusive thoughts enter your mind, remind yourself of your lists, telling yourself that you have taken care of tomorrow and that your present task is to sleep.

  7. Return your thoughts to focus on your breathing.

  8. Personally, when I lay in bed to sleep for the night, I start off by laying on my back with my left hand placed gently over my heart, and my right hand placed gently over my stomach, feeling my breaths and heartbeats.

These tips work for me. Take time to find what works for you, and when you find it, stick with it. Over time, with consistency, you will find yourself sleeping quickly and soundly.

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Rest Stop (Sat) Lessons from the twigs

twigs close up

Recently, a storm came through my area bringing with it gusty winds and heavy rain. Where I live storms are commonplace especially in the spring. That period immediately following a rainstorm is one of my favorite times to go outside. If you have never experienced nature immediately following a rainstorm I strongly suggest you give it a try. Personally, the air seems clearer and fresher, and there is a distinct smell of cleanliness permeating the air. It’s nature’s way of cleansing the Earth. When you do venture outside you will most probably notice debris on the ground consisting of dead twigs, branches and anything else that has fallen from the trees. Cleaning up after a strong storm is not typically a favorite pastime of mine, but recently when I was mowing the yard I noticed this pile of dead twigs which had fallen over the course of many storms. I took this picture as the positioning of the twigs gave me pause and a moment of reflection.

I wasn’t planning to reflect upon fallen tree limbs and twigs, but after noticing those branches and taking the picture I couldn’t help but to reflect on them as I continued to mow the lawn. The first thought that came to mind is that of the circle of life. I reflected on the purpose of those twigs and how those twigs perfectly performed the function they were meant to perform. These twigs grew as the result of the tree, gaining sustenance from both the tree and the land around it. These twigs not only took from the tree and land, they also contributed to the further growth of the tree by sprouting their leaves. Those leaves provided sustenance to the tree, shade for those who needed it, and precious air that we all need to live. But now those very twigs lay dead on the ground taken from the tree by wind and rain.

As I further reflected on the twigs I realized that even though they are now lying on the ground it wasn’t necessarily a sad moment, even though the twigs no longer brought light or shade or air. Nature not only washes herself clean, she is also a great recycler. Those twigs, although dead and lying on the ground, continue to bring forth life from the land. Those twigs will be food for some creatures while other creatures will break down those twigs into nutrients needed by the soil for new life to spring forth.

purpose in lifeSo, what have I learned from my reflection on the twigs?

  1. Periodically clean the clutter (the dead twigs) from your life. Discover in yourself those thoughts, actions, perceptions, etc. which do not bring you life but instead wear you down. Shake them free from you! Get rid of anything in your life which is not life-giving or supportive of your needs of happiness, growth and peace.
  2. Take the time to recognize your need to slow down and become mindful of your surroundings. Change your perspective to realize the good in a situation. I could’ve either not noticed the twigs, or become upset that I now had more work to do by needing to remove the twigs. Instead, I fortunately chose to pause and simply notice the twigs. In that act of noticing without judgement, I ended up learning from those twigs.
  3. Recognize that no matter your situation, you do have a purpose! Even though dead and plucked from great heights to now lay on the ground, those twigs continue to serve a purpose. Granted, the purpose has changed, and most likely not the purpose wanted by those twigs, but an essential purpose nonetheless. Discover and embrace your purpose in life!

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Rest Stop (Wed) … podcast listeners take note

Many readers of this blog access the content through sources other than the Lifesjourney website, so I thought I would point out to my readers that I also record a podcast called “On Finding Peace”.

“Life is sometimes difficult, but even so, it is always possible to find inner-peace. I talk about topics of daily life which cause us stress and anxiety, guiding us on how to change our perspective and to learn how to live in the moment.” -Chris Shea, host of “On Finding Peace”

I am open to topic suggestions, share your suggestions through comments made on this post, or Lifesjourney’s social media. The podcasts are typically 15 minutes in length; long enough to make a point, but short enough to listen in one sitting. Here are the places to find my episodes: soundcloud-logoListen to StitcherTuneIn_Logo_2000pxitunes-store-logolife coach, lifesjourney, life, inspirational, mindfulness, certification, seminar, author, speaker, zen, meditation, Chris Shea YouTube logo

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Ms. Amanda LePore Ms. Amanda LePore

The voice of “Lifesjourney” & of “On Finding Peace” is Ms. Amanda LePore. Check out her work by clicking her photo

Rest Stop (Mon) … A caption is needed

frog

A CAPTION WAITING TO BE WRITTEN BY YOU. When I took this photo I figured it would make a great centerpiece for one of my reflections. But, it needs a caption. Give me your suggestions and the best one will be used. Be creative.

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Rest Stop … Memorial Day: Never forget

MemorialDay, hope, peace, security, zen, mindfulness

On this Memorial Day let us remember all of those people, past and present, who have given us the greatest sacrifice; their life, so that we may have freedom and security.

Chris Tomlin’s song,  “I Will Rise”, inspires me today as I imagine the words of the song as the words of those gone before us. I hope this song inspires you too.

[youtube https://www.youtube.com/watch?v=Btjj5ieSYoY]

Let us pray the words of the psalmist: (psalm 130 of the Catholic Bible)

1Out of the depths I have cried to You, O Lord.
2Lord, hear my voice!
Let Your ears be attentive
To the voice of my supplications.
3If You, Lord, should mark iniquities,
O Lord, who could stand?
4But there is forgiveness with You,
That You may be feared.
5I wait for the Lord, my soul does wait,
And in His word do I hope.
6My soul waits for the Lord
More than the watchmen for the morning;
Indeed, more than the watchmen for the morning.
7O Israel, hope in the Lord;
For with the Lord there is lovingkindness,
And with Him is abundant redemption.

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Rest Stop (Thurs) … The 4 Tips on How to Feel Successful

success, life, self improvement, lifesjourney, Chris Shea, self-esteem

“If I try to fail and succeed, which have I done?” – anonymous

I use the above quote with my college students trying to challenge them to look at life, from a different perspective. In challenging our perspectives, and even our definitions, I am not merely playing semantics as I  firmly believe that words actually do hold meaning. If you aren’t sure about the validity of that statement, think of the last time someone’s words either caused you joy or caused you pain. Words do have the power to affect our emotions, therefore, by challenging ourselves to look at our own definitions from a new perspective can change how we feel.

How I define success, or how success is defined for me, influences how I feel about myself. Many of us have culturally learned that success is defined by tangible goods and/or wealth. We hear expressions such as “If I have more things than someone else, I am successful”; or, “if I have a title or initials after my name, I am successful”. These cultural statements aside, I hope that people who have worked hard to accomplish what they feel is a level of success take pride in themselves. Yet, the question remains, does someone else’s level of success negate, or take away from, my perceived level of success? In other words, is one’s success defined in relation to another’s accomplishments?

For example, a person who works hard and deservedly obtains the position of CEO is perceived as reaching success in life. While another person who works hard, and is known to be the best plumber in town, although an employee of the company, not owner or partner, would we agree that that person also has attained success? What about the trash collector who strives to be the best collector there is; have they attained success? If we will agree that the people in these examples have attained success, would we also agree that each of them is as successful?

So why is it that many of us, although accomplished in what we do, continue to feel less successful than the person holding a higher position or making more money?  I believe that one answer is due to our drive to challenge ourselves and to strive for excellence. These motives and qualities are positive, yet at the same time, they also perpetuate a self-told narrative that others are always better than I. Does this mean we shouldn’t strive for betterment? Of course we should strive to better ourselves, but not at the cost of sacrificing our core being or inner peace.

A quote attributed to the Catholic priest Fr. Joseph Martin (co-founder of Father Martin’s Ashley, now named Ashley Addiction Treatment) states “the good is the enemy of the best “. Striving to grow, mature and gain wisdom leads us to feelings of accomplishment and possibly even success. But that depends on our definition of success; ah I have just taken us back to the beginning of this article, yet not any closer to an answer than when you started reading.

Is there a definitive definition of success? Can we objectively apply one definition to everyone, or are we left with a subjective understanding of the concept of success? Personally, I believe it’s the latter. If the definition is subjective, then how I define success for my life is based partly on my perspective about my life.

Therefore, I suggest that each of us change our perspective on success from one based on societal objectivity with its comparison to others, to a perspective wherein we strive to obtain success as defined by our values, thereby leading us toward inner peace, happiness and self-worth.

Making this perspective shift requires us to look within ourselves to examine our motives for wanting to better ourselves and attain success. As mentioned above, the desire toward betterment is a positive notion and goal, yet it depends on my motivation. We need to ask ourselves “Why do I desire to be better?” Why do I strive for success, and how will I know success when I achieve it?” If my motivation toward betterment and success is based solely on the belief of “beating everyone else”, then I may be willing to compromise my core being and values to achieve that height of success, or else I may view myself as a failure. In this scenario, one’s success comes at a price. The idea of seeking betterment is not the issue; the motivation guiding you is what, in the end, causes one to gain everything, yet continue to feel empty and restless.

How can I change my motivation and perspective about success so that I may attain the best I can be and feel inner peace?

  1. Meditate: Take time each day, even just 10 or 20 minutes, and meditate. Either find a quiet location, or take a walk; whichever helps you best to focus. Now, focus on your breathing, not trying to control your breaths, just noticing them. Be aware of the air entering and the air leaving. Be aware of what you are feeling. Don’t judge the feeling, just notice it. Practice this daily and over time you notice that not only is the act of meditating becoming easier, but you yourself are feeling more at peace.
  2. Examine: Take time to reflect on what success means to you. Don’t judge your definition, simply define it. How does the definition make you feel? Does your definition match your core self and values? If not, ask yourself what you will need to change so as to create a match? Keep in mind that sacrificing who you are for temporal gain will not, in the long term, bring you to a state of inner peace.
  3. Confer: Take time to meet with family or close friends whom you trust to discuss your thoughts and feelings from numbers 1 and 2 above. Listen, without judgement, to their opinion. The next time you meditate, reflect on the feedback and your feelings concerning what you heard.
  4. Act: A saying I often repeat is “there are no problems, only solutions”. I don’t know who first said it, but it’s meaning motivates me to reframe my thinking and change my perspective from “problem-oriented” to “solution-oriented”. Creating a deep belief that solutions are possible, we will reach for success while maintaining a sense of inner peace.

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Rest Stop (Sunday) … an example of living mindfulness

I often talk about mindful living, yet I recognize the difficulty in fully understanding not only what it means, but also how it “looks”. When I first saw this video on social media I immediately said to myself “this is what mindfulness is all about!”

After watching this video reflect back on your experience, noticing your thoughts at time (past, present, or future), and recall your emotions while watching the video. Although not created for this purpose, this video draws us to focus on the present and stay there. Living in the present moment is the point of mindfulness and mindful meditation. [facebook url=”https://www.facebook.com/1731212513792521/videos/1741001856146920/” /]

Share with us your experience.

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Rest Stop (Mother’s Day) … love

mom, mother, peace, zen, serenity, love, life, inspiration

“Let us love one another, for love comes from God.  Everyone who loves has been born of God and knows God.  No one has ever seen God; but if we love one another, God lives in us and His love is made complete in us.”  1 John 4: 7; 12

Today, in the United States, we celebrate and remember our mothers on this their special day!  What is it about mothers which causes us to feel such a fondness for them?  For me, in my life’s journey and reflection, there is no truer description of a mother other than the word “love”.  Love, felt in its deepest sense, is expressed by a person (mom) just because we exist.  The love of a mother has nothing to do with who I am or what I give in return.  No, the love of a mother, whether she bore you or not, is freely given simply because you exist.  In this unconditional love is where we find motherhood as a reflection of the Divine, of God.  Total and complete love, not requiring anything else.

Several years ago, Robert Fulghum wrote a book entitled “All I Really Need to Know I Learned in Kindergarten“.  I would like to share it now as a tribute to Mothers and all they teach us.  I know this wasn’t Fulghum’s intent, but his reflection speaks perfectly to the lessons taught us by the women who very deeply cared for and about us.

 

All I really need to know about how to live and what to do and how to be I learned in kindergarten. Wisdom was not at the top of the of the graduate-school mountain, but there in the sandpile at Sunday School. These are the things I learned:

 

Share everything. Play fair. Don’t hit people. Put things back where you found them. Clean up your own mess. Don’t take things that aren’t yours. Say you’re sorry when you hurt somebody. Wash your hands before you eat. Flush. Warm cookies and cold milk are good for you. Live a balanced life — learn some and think some and draw and paint and sing and dance and play and work every day some. Take a nap every afternoon. When you go out into the world, watch out for traffic, hold hands, and stick together.

 

BE AWARE OF WONDER. Remember the little seed in the styrofoam cup: the roots go down and the plant goes up and nobody really knows how or why, but we are all like that. Goldfish and hamsters and white mice and even the little seed in the styrofoam cup — they all die. So do we. And then remember the Dick-and-Jane books and the first word you learned – the biggest word of all — LOOK.

 

Everything you need to know is in there somewhere. The Golden Rule and love and basic sanitation. Ecology and politics and equality and sane living. Take any one of those items and extrapolate it into sophisticated adult terms and apply it to your family life or your work or your government or your world and it holds true and clear and firm.

 

Think what a better world it would be if we all — the whole world — had cookies and milk about three o’clock every afternoon and then lay down with our blankies for a nap. Or if all governments had as a basic policy to always put things back where they found them and to clean up their own mess.

 

And it is still true, no matter how old you are — when you go out into the world, it is best to hold hands and stick together.

 

As we remember and celebrate Mothers on this day, how best can we honor the person who has given us the greatest gift of all: unconditional love!

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Rest Stop (Friday) … Earth Day

earth, perspective, peace, serenity, hope

planet Earth from space (credit: unknown)

Today is the annual celebration of Earth Day! It is a day for us to recall the natural gifts we have been given which nourish and sustain us. Whenever I see a picture of our planet, like the one here, I am astounded to realize that we are but travelers through a vast universe! I know that sounds cheesy, but think about it; we are on a ball which is moving quickly on a path it has travelled for millions of years. We are truly passengers on a vessel, and this vessel has all the equipment necessary for our survival. We need to properly care for the earth so that we, and future generations, may not only survive but also be able to enjoy the beauty of nature all around us.

St. Francis of Assisi, the patron saint of ecology, wrote this “Canticle of the Creatures”. I urge all of us to spend some time meditating on what we can do to sustain our planet.

“All praise be yours, My Lord, through all that you have made. And first my lord Brother Sun, who brings the day….

How beautiful is he, how radiant in all his splendor! Of you, Most High, he bears the likeness.

All praise be yours, my Lord, through Sister Moon and Stars; In the heavens you have made them, bright and precious and fair.

All praise be yours, my Lord, through Brothers Wind and Air….

All praise be yours, my Lord, through Sister Water, So useful, lowly, precious and pure.

All praise be yours, my Lord, through Brother Fire, through whom you brighten up the night….

All praise be yours, my Lord, through Sister Earth, our mother, Who feeds us…and produces various fruits With colored flowers and herbs….

Praise and bless my Lord, and give him thanks, And serve him with great humility.”

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Rest Stop (Easter) … is this real?

resurrection, Jesus, Easter, hope, life, change, perspective

He is risen! He is not in the tomb! Can this be true? Could Jesus rise from the dead!? This morning is the beginning of a new chapter for the apostles and for those who put faith in the person of Jesus.  The person whom they thought was dead is no longer in the tomb! What does this all mean?!

Can you even imagine the feelings of the apostles?  Just a week ago the twelve apostles, with Jesus, triumphantly entered Jerusalem.  All was right with the world!  What could go wrong?  Then, on Thursday, one of their own, Judas, hands Jesus over to the Romans who then kill him the next day!  But just a few days ago, scared and confused, the apostles are in hiding.  What do we do when we are scared?  Can you understand why the apostles fled and hid?  I’m not trying to justify their actions, but trying to understand them.

Sunday morning, while the apostles are in hiding, some of the women followers excitedly enter their hiding spot screaming that the body of Jesus is missing from the tomb!  Wait, that’s not all; they saw an angel who told them Jesus was alive!  What?!

In a matter of days the apostles go from excitement to fear, to despair, to questioning their beliefs, to confusion to cautious optimism.  Wow! Later, when Jesus appears to the apostles He does not reprimand them; rather, His first words are “Peace”.

What does this mean for us?  In times of our lack of faith, when we feel shame about how we treat Jesus, we need to know that He is always there to welcome us back with a word; “peace”.  We no longer need to hide in fear.  We need to do what the apostles did; they left their hiding place and preached the risen Jesus to the world!  Nothing short of a resurrection, with proof, could have taken away their fear. The apostles, without fear, now publicly preached that Jesus was the son of God risen from the dead.  And for me, the only explanation for their new-found courage; they actually saw the risen Jesus.

Not too long ago the singing group “Fun” released their song “Carry On“.  The song is one of perseverance, and while not written as a religious song, I feel it very well grasps the emotions of the apostles as they came to grips of what the Resurrection meant for them.  Here is the final verse and chorus of the song:

Hold the phone Show me how No one’s ever gonna stop us now

Cause we are We are shining stars We are invincible We are who we are On our darkest day When we’re miles away So we’ll come We will find our way home

If you’re lost and alone Or you’re sinking like a stone Carry on May your past be the sound Of your feet upon the ground Carry on

Easter, in it’s spiritual sense, is not meant to be celebrated on one day, but to be lived every day!  The sense of hope, forgiveness and new life are to be proclaimed and lived daily!  No matter what life brings us, we are now meant to “carry on” knowing and feeling the excitement of the risen Jesus!

In our lives, what can we do to feel this excitement?  How do we learn to “carry on”?  Focus your attention and mind on the present moment; live the moment.  The apostles felt their feelings in the moment, not knowing what was to come next.  Live your moments; embrace them, feel them, experience them.  Do the next right thing and then live that next moment.  Before you know it, you will “find your way home” and “carry on.”

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