New! Embracing Love in All Its Forms – Online Monthly Classes
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Remember, you deserve to feel free, loved, and fully expressed. Whether or not you join us for these sessions, I hope you’ll take time this month to shower yourself with the same love and kindness you so generously give to others.
Exciting News: Menopause Wingman
As of May 2025, Michelle is half-way through writing a practical, emotionally intelligent guide for husbands/partners navigating the menopause journey together called Menopause Wingman.
Michelle’s Mission
Michelle’s Mission for her book ‘Menopause Wingman‘ is to share together with men’s voices – a practical resource for navigating this challenging transition. This all came about as a result of her own challenging journey through the menopause transition – with her (now) husband.
Can You Help?
Men, your voice matters! You’ve seen her struggle first hand. Now it’s your turn to be heard.
- 6 simple questions
- 2 minutes of your time
- One powerful impact
Your unique perspective could change how we support women in menopause.
Complete the short questionnaire to add your experience here. There are 6 quick questions that will help to build a resource that actually works for men like you. Your honest answers will make a difference.
Please share this link with other men who might have insights to offer.
For updates on the project, bookmark our website at menopausewingman.com.
Thank you for helping us change how men approach menopause — not as spectators, but as wingmen. Your experience matters. Be included!
Self-care tools like Mindfulness and Meditation are incredibly helpful when used daily, but now more than ever, are absolutely vital during this Covid-19 pandemic. Recently, as part of the May 1st 2020 National Workplace Wellbeing Day here in Ireland, I hosted a number of online presentations sharing a few techniques to integrate peace and calm into our working-from-home days. Many of the people who attended were from a variety of different sectors, teams working from home for large multi-national companies; teachers, networking groups – even hotel management and their teams.
On one call, 62 people dialed in at the same time! I was delighted. This was a first for me. I am used to facilitating presentations, consultations, retreats and mindfulness training in person (and have done for many years) – but to do this online to such a large audience at the same time, was particularly daunting for me. What if the platform crashed? What if I lost people on the call? I decided to make sure by calling my internet provider, got a few tips from them, then had to let go and trust it would be ok. And it was.
Mindfulness and Meditation Tips
It was great to connect with everyone in this new way. Many shared privately (via the chat box on Zoom) of their positive experiences as well as their struggles and difficulties. I highlighted a number of tools and techniques that everyone could use daily to help bring about balance. The hour went by very quickly indeed!
At the conclusion of the presentation, many said they noticed a big difference in how they were feeling at the start and then at the end. Some said they were calmer, others found their mind was more peaceful and many felt their bodies were much more relaxed – I was delighted.
Here are some of the techniques I shared with the groups:
- Walking Meditation
– Every morning I go for a walk. It’s my way of preparing for the day, being with myself and doing something positive for my body. This is time that I schedule for myself to be alone. I remember attempting a seated meditation when I was in my 20’s – turned out to be a disaster for me. It was just too difficult to switch off (I worked in the Hospitality Industry at the time and never knew how to stop). Thankfully I tried again in my 30’s and was introduced to walking meditation. It changed my life.
Walk with even steps and inhale through your nose for the count/length of 4 steps. Hold your breath for the count/length of 4 steps. Then exhale through your mouth for another 4 steps. Hold your breath again for the count/length of 4 steps – and then breathe in for the count of 4 steps, hold for 4 steps, breathe out for 4 and then hold again for 4 steps – and so on. To start, do this breathing pattern for 1, 2 or 3 minutes and build up to 5, 10, 20 minutes. This walking meditation will help you reconnect with yourself and become unstuck from incessant worries or thoughts. - Breathe Deeply – Try stopping throughout your day and breathe deeply from your abdomen: Take a large breath in through your nose and exhale out through your mouth. Take 3 deep breaths one after the other. Do this when you are waiting for the kettle to boil, or waiting for your computer to start up, while the ads are on TV, while stopped at traffic lights or when preparing food. Breathing deeply really can bring you back to yourself, it also calms your nervous system and helps quickly reset it.
Special Place – Create a special place in your home where you can just be. Designate a comfy chair or a special cushion that you can sit on and breathe deeply. Let it be your “Relaxation Chair/Zen Cushion”. The rule is, when you are there, no-one is to disturb you. Like a naughty step for kids, when you go to the Zen Cushion, you are taking time out to be with yourself, to breathe and stop for a while. You can deal with requests later (but only after you have had some time for yourself). Your kids/partner can also use the chair/cushion too, when they need time to refocus or relax.- Night-time Meditation – This is a lovely to do if you are struggling to go to sleep. Prepare for bed. Lie down, make sure you are warm and comfortable. Breathe deeply inhaling in through your nose for the count of 10 and then exhaling for the count of 10. Do this for 10 minutes and allow yourself to drift off to sleep. Similarly, if you wake in the middle of the night repeat this breathing technique. Counting and breathing helps refocus the mind away from worries, helps it to unwind so you can go back to sleep.
Mindfulness and Meditation Presentation Feedback
I am delighted to share some of the feedback I have been sent from the participants about the presentation:
- “Thank you so much for your session today Michelle. It was excellent and so so timely. I’m getting lovely feedback, via every medium, from our team members. I can’t stop breathing deeply!”
- “Again, a big thank you Michelle. M”
“Hi Michelle, Thank you, it went swimmingly! And the session was so relaxing thanks very much. A”- “Thank you so so much for offering to host a session with us tomorrow. It is perfect timing for us for something a bit different as we’ve been having a weekly zoom meeting which would have been a bit of a re-repeat this week, as we’ve all now settled into our new routine, so it is just great to have something different.”
- “The mindfulness class was brilliant today!! Thanks a million for organizing it – Michelle is really great! I found the hour just flew and did really help. I’ll definitely be attending again. J”
- “Hi Michelle, it was a lovely session, and I was delighted with the attendance. Thanks for the recording – I will circulate it now along with the details for tomorrow’s meditation. C”
- “Thank you again for your valuable time. L”
- “Thank you for the most beneficial session this morning and for sending on the link to the recordings – it’s already downloaded & on my phone! S”
- “Thanks a million Michelle. Really enjoyed this morning. M”
- “Thank you Michelle, I truly appreciate you sharing the recordings with me. EW”
- “Thanks – really enjoyed it. E”
- “Lovely Mindfulness – thank you Michelle. R”
- “So relaxing, that was lovely, thanks for organizing for us. A”
- “Thank you, that was great. I love Michelle’s voice – so calming! K”
- “I really enjoyed it. Thank you. I love the idea of a Zen Chair. And also breathing deeply when walking. Very calming. R”
- “I am still breathing deeply through my nose – which is great! L”
- “Thank you so much again for an excellent session today. D”
To Discuss Further or to Arrange Online Mindfulness Training For Your Workplace During Covid-19
Call me today on 087-1492338
Contact Michelle
Mindfulness and meditation results can be seen best after a period of practice and time. Companies who actively engage in providing training programmes in the workplace have seen a significant reduction in workplace absenteeism, stress, as well as an improvement in a variety of health conditions. Contact Michelle or call Ph: 087 149 2338 if you are keen to introduce regular online Mindfulness and Meditation sessions within your organisation during this time of Covid-19 or in-person presentations (after restrictions have been lifted).
If you’d like to join us for an online meditation and mindfulness class – check here for when they are next on! I am offering these at a heavily reduced ‘Covid-19’ rate so everyone can have an opportunity to take part. I also have concession fees as well, please contact me to find out more.
Alternatively Michelle can offer private mindfulness and meditation sessions or consultations. Previously these personalized, confidential consultations were offered either in person in Cobh, Co. Cork, Ireland or at the Natural Clinic in Cork. Due to Covid-19 my appointments are now only available online. We can still work together online via Skype and Zoom from the comfort of your office/home. Feel free to contact me. Call: (Ireland) 0871492338 or (UK) 07857369619 for a chat.
You might also like to help change your mind with one of our MP3 relaxation recordings. For details click here
My Top Ten Tips When Feeling Low
Change is not easy and can leave many of us challenged: mentally, emotionally, physically and spiritually. Covid-19 has turned all of our habits upside down and has been such a magnifier in our lives. It has magnified our resourcefulness, resilience and our strengths but it has also put the spotlight on some of our weaknesses. As the pandemic continues, it’s likely that our mood can/will change.
Changing a Low Mood
Very recently I was asked to share some of my tips in an online session for a large corporate group in Cork, Ireland. The session was to help their workforce (now mostly working from home) to stay calm and balanced and learn to lift a low mood. I shared some of my favourite go-to tips with them and the feedback was extremely positive.
So here they are. These have been life-savers for me during my life. They have really been tried and tested. Like anything, these suggestions are practices that should be done daily to ensure our internal happiness tank is buoyant and remains replenished:
- Meditate – Learn to meditate. It will help you through the toughest times.
Start by sitting up straight, putting your feet on the ground, breathing slowly and deeply from your abdomen and close your eyes. Just focus on your breath and see if you can do that for 10 long, slow deep breaths, then open your eyes and check how you feel.
There are loads of ways you can meditate e.g. while walking, stirring your cup of tea, doing the dishes, not just sitting on a cushion in lotus position. In fact, it’s one thing to be able to do this when all is happy and well, it’s another to be able to do this while home-schooling kids; worried about your job or finances; concerned about your parents or experiencing tensions in relationship.
So be gentle with yourself to start with. If you’d like to listen to a guided meditation – sign up for a free one here and then listen to it in the comfort of your home 
Change your Stance – when we are sad our posture changes. Our head is down. We tend to stoop. Our shoulders drop and round forward and we collapse in our midriff. Then we become lost in our thoughts. These can turn negative, or become harsh, critical and judgmental towards ourselves.
To change your stance and your mood, mindfully stand up straight, bring your shoulders back. Look up or ahead of yourself. This will begin to change your thoughts and associated feelings in your body. Try it… And be mindful when your posture changes back.- Get out of your Head – stop incessant thoughts/feelings by taking time to:
- Explore your neighbourhood – down a street/a neighbourhood you’ve never ventured before. View everything through the eyes of a tourist – seeing it for the first time
- Watch a movie – watch a funny movie like Laurel & Hardy – something that will make you laugh, or re-watch your all-time favourite movie(s)
- Tune in – make a playlist of your most favourite or funky or uplifting tunes
- Get out in nature (if you can at this time) – and walk barefoot. If you can’t into nature, walk in your garden, or open up the windows and bring in some fresh air into your home/apartment
- Sage your home – or diffuse some uplifting essential oils into your space e.g. * lemon, lavender, geranium, orange, ylang ylang
- Practice yoga – especially those poses where your head is lower than your body e.g. downward dog, shoulder stand, headstand etc. If you don’t do yoga, then lie on your body with your feet up against the wall and breathe deeply
- Read a book – loose yourself in a gripping novel
- Take a luxurious bath – complete with soft lighting/candles and essential oils (see above *) or Epsom salts, seaweed and music – a cuppa or even a glass of your favourite drink etc.
- Get Creative – activate your right brain and come out of your left brain by:
Renovating an old piece of furniture – give it a new twist, paint it etc.- Bake, decorate a cake – fill the house with yummy smells too!
- Do some Gardening – plant seeds, take care of your garden, grow herbs or veggies
- Make something – using arts and crafts or paint or knit or sew
- Write in your Journal – start a Gratitude Diary – reflect each day on 3 things you are grateful for – that includes: people, places, events, or experiences. Make an Inspirational Book – combine holiday photos and make albums with your loved ones; or collect your favourite poems, or prayers, song lyrics, phrases from your favourite novels put them into your journal. File your favourite recipes together – and then bake!
- Dance to your favourite music – or play your favourite pieces of music and imagine yourself dancing (if you are unable to move your body the way you used to). This will certainly raise a smile. Smiling releases a powerful anti-depressant called serotonin into your blood stream which will give you a boost
- Pen a Song – or a poem or story…or two!
- Make Other People Happy – plan a treat for someone you love. Think about how you can create more happiness for others in your life – whether that’s with a homemade card, a little party, make their favourite foods/cakes or have an online coffee catchup or an cocktail party with your friends – plan something special as a surprise for the special people in your life!
- Nourish Yourself Well – Create healthy snacks and eat nourishing foods to balance your blood sugar – for example: oily fish, leafy green vegetables, avocados, tofu, oats, bananas, lentils, organic nuts – especially brazil nuts, snack on seeds, figs, raspberries, raw cacao, 85% dark chocolate – avoid refined sugary foods like milk/white chocolate, cake and biscuits as these will only give you a temporary feeling of elation
- Hydrate Yourself – Ensure you are drinking plenty of fresh water, decrease your caffeine intake (have it only in the morning or stop caffeinated drinks by 3pm). After that you can detox and be able to sleep at night. Avoid reaching for alcohol. This will not help in the short nor the long-term, can cloud your judgment and negatively change your mood
- Make a Treasure Chest – this can be created in your bedside locker/cabinet in a drawer or by using a large jar or even with a shoebox. Every time you experience an event or a situation that makes you smile; laugh; feel proud; moved; joyful; satisfied; happy; loved; appreciated – write it down on a piece of paper. Fold and place it into your treasure chest. When you need a quick boost, take the papers out and read the notes
Think yourself Happy – use your mind in a different way and think about all the things that make you happy. Reflect on times gone by with your family/friends or on holidays. Memories like these will flood your body with feel good hormones. Decide and make a conscious choice to change what you have been focusing on, switch off the TV and return to those happy times!- Collect Jokes – Find some funny jokes and share them with friends and family. Happiness comes from experiencing something funny and laughter is infectious. When you laugh for 20 minutes each day (even if it’s fake/forced) you will produce endorphins that make your body feel good. Be sure to laugh with people – not at them.
Low Mood – Self- Love
Essentially for me the way to change my mood quickly is to do ONE thing everyday that brings me joy – whatever it is! That could be reading a magazine, having a nice herbal tea, using essential oils on my body, taking care of my hands and nails. It’s about self-love.
I’ll leave you with this quote from Andy Warhol:
Quote:
“You have to be willing to get happy about nothing”
So true…even more so now!
Do let me know of your own tips that help you – or if you try some of these here, which ones work for you.
Contact Us
If you are still struggling with a low mood, then consider working online with a practitioner or therapist who you trust. They can help support you and make positive changes so that during this time of lock-down you can still start to feel happier. Considering using this time to make changes inside so that you can evolve and grow.
Previously we provided personalized, confidential consultations either in person in Cobh, Co. Cork, Ireland or at the Natural Clinic in Cork.
Due to Covid-19 our appointments are now only available online. We can still work together online via Skype and Zoom from the comfort of your office/home. Feel free to contact us. Call us on: (Ireland) 0871492338 or (UK) 07857369619 for a chat.
You might also like to help change your mind with one of our MP3 relaxation recordings. For details click here
Mindfulness and Anger
Anger is not always a bad emotion: it is one of a range of many feelings that we might experience in our lives. Viewed mindfully, anger serves a purpose and can be helpful.
It enables us to become more aware, to see or uncover the feeling or feelings that lie within us.
Anger lets us know that something isn’t right.
Understanding Anger
The feeling that something isn’t right, can be attributed to many things: sometimes it’s because someone has violated a personal boundary or an agreement we’ve made. It can also be when a long-held belief or our self-belief is challenged. When we are angry and unaware, we blame and project our anger onto others.
When we explore what we are feeling, we begin to understand the reasons why we feel the way we do.
Mindfulness and Self-Reflection
Anger can be a tool for self-reflection. It helps us make changes as we explore what triggered us. If, in the future you get angry or are beginning to feel angry, try this:
- Take a deep breath
- Stay as open and as curious as possible, and ask: “What is it?”
- “Where did this come from?”
- “Why?”
…. take time to discover what this situation and feeling is attempting to reveal to you.
The Gift of Anger
How would it feel to observe our anger in a compassionate and non-judgmental way?
If we can shift our perspective and thank our anger – we can utilize it to help us to grow and make deep, lasting changes.
Contact Us
If you or someone you know would like help working mindfully with anger, contact us. We provide personalized, confidential consultations either in person in Cobh, Co. Cork, Ireland or at the Natural Clinic in Cork. If you don’t live in Ireland, we can still work together online via Skype and Zoom from the comfort of your office/home.
Our consultations support you through a process of positive change. Call us on: (Ireland) 087 149 2338 for a chat – or click here to arrange a time to talk.
You might also like to help change your mind with one of our MP3 relaxation recordings. For details click here
Giving Your Power Away
What Does ‘Giving Power Away’ mean?
When we give our power away – we find it difficult to say no to others. To avoid conflict (and keep the peace) we find ourselves saying yes to other peoples’ demands – when we mean no. We end up in a double bind: ‘we are damned if we do – damned if we don’t’. We are constantly trying to please others – and it gets utterly exhausting over time!
Astrologer Cindy Mckean says: “Whenever anyone successfully has a negative influence on your day or finds a way to disrupt your own personal baseline even just a little, you’ve given your power away.”
Giving our power away usually happens when we are craving outside approval or seeking love from outside ourselves. We tend to have little or no inner strength, we feel powerless and often stay in dysfunctional relationships; be that at work, friends, family or lovers – for far too long.
Copying Our Parents’ Behaviour
Giving our power away is a pattern of behaviour that we will have observed within our family of origin. It can often be the result of low self-esteem or anxiety. Sometimes it can stem from a fear of abandonment or rejection.
If our parents never learned how to set boundaries or say no – then we won’t have learned how to do it. To make matters worse – if we did manage to build up the courage to say no to our parents, it’s possible that we were made to feel guilty, told we were selfish, uncaring or mean. We would not however, have been aware as children, that the parent who was angry or upset about us having said no – was ultimately the one who had the problem.
How Do You Give Your Power Away?
Recently, Marc Lesser shared the following comprehensive list in a newsletter. Here’s how he says we can give our power away:
- I say yes when I mean no.
- I rush from one thing to another to get to the “important” stuff and don’t appreciate what I am doing in the moment.
- I overthink decisions, and then overthink my overthinking.
- I feel helpless and hopeless in light of what’s happening in our world today.
- I get impatient and frustrated with myself and others over petty issues.
- I underestimate my abilities.
- I don’t make clear requests or ask for help – either because I feel like I need to do everything myself or I am afraid that others won’t respond to my needs.
- I avoid expressing strong emotions and often ignore my gut feelings regarding what I want or what I believe is right.
- I talk to fill space, fearing an uncomfortable silence.
- I check email, social media, or find other distractions when I feel the least bit sad or anxious.
- I am critical of myself for making mistakes or for making decisions that don’t turn out well.
- I don’t consistently take care of myself – I don’t get enough exercise, enough sleep, or enough healthy food.
- I avoid having deep conversations or discussing topics that make me feel vulnerable.
- I compare myself to others when it comes to appearance, money, and status.
- I sometimes feel like a failure, stuck in the gap between where I am now in my work and life and what I know in my heart is possible.
Self-Care
It is healthy to maintain our power, say no and set a boundary and it takes takes courage. So start with baby steps…practice saying no once a day (not for major things/decisions: just small things – like having an extra cuppa or when you are offered another biscuit etc.). Remember too, that you are learning the skills of self-care, self-love and self-value. Saying no is honouring ourselves.
“When you do not seek or need approval,
you are at your most powerful.”
~ Caroline Myss
Remember the only people who become upset about us saying no are the people who benefit from us constantly saying yes to/for them. When we begin to say no, we feel happier, our relationships start to improve, our self-esteem gets a boost, and over time you will feel more confident.
Giving Power Away: Focus of our Next Weekend Retreat
Join us for a Weekend Retreat where we explore more about our inner power and how we give it away. We will discuss healthy and empowering ways to set boundaries – and much more! Take some time for yourself and join us in September.
These Retreats provide a mix of theory classes, group discussion, guided meditation and deep relaxation sessions. There is also time (before and after the classes) to go for walks, soak up the country air and enjoy the peace and quiet of Springfort Hall Hotel (see picture right) grounds or drive to the nearby Doneraile Wildlife Park, House and Gardens.
No experience is necessary. During our weekend retreats we share techniques that can be applied to everyday life. We aim to teach in a way that lets you link the experiences and understanding of meditation and mindfulness throughout the stages of your life. Feel free to contact us if you have any questions at all or would like to book.
Contact Us
If you are ready to change your behaviour and learn how to set healthy boundaries, contact us. We provide personalized, confidential consultations either in person in Cobh, Co. Cork, Ireland or at the Natural Clinic in Cork.
Our consultations support you through a process of positive change. Call us on: (Ireland) 087 149 2338 for a chat – or click here to arrange a time to talk. If you don’t live in Ireland, we can still work together online via Skype and Zoom from the comfort of your office/home.
What is Insomnia?
Insomnia typically is difficulty falling asleep or staying asleep. Insomnia occurs due to a wide range of reasons. Sometimes our lifestyles are so hectic that our body clock and rhythms are totally out of sync. Often at night instead of relaxing our minds – we stimulate them with being on the phone/tablet, reading books with our kindle, or watching the news on TV. With all this stimulation our body and brain will find it difficult to switch off and relax.
“It is impossible to solve stress with stress”
In addition, jet lag, alcohol, caffeine (and caffeinated drinks), heavy meals eaten late at night – all play their part in preventing us from having a deep and restful sleep.
Insomnia and Emotional Disturbances
Sleep is fundamental to our healing and repair process. We sleep best when we are content. Heightened emotional states and stresses can also interfere with our sleep. According to Inna Segal author of the wonderful book titled: ‘The Secret Language of Your Body’ insomnia is about the following – “can’t relax, feeling unsafe (fight/flight), unable to let go. Worrying, playing over things in your mind, dissecting situations. Feeling scattered, fearful, anxious, on guard. Harbouring feelings of guilt and resentment.”
When we accumulate stress throughout our day and our thoughts circle around emotions (especially fear and anxiety) – then understandably our brain switches into high gear. When we spend hours thinking, our increased brain activity prevents sleep. Our bodies are not designed to be on alert all day and night.
What to do if You Suffer from Insomnia
There are many ways to deal with sleeplessness. Here are some of the ones we find helpful:
- Ensure you have the right mental approach to help you sleep: prepare and expect to sleep
- Ensure the temperature in your bedroom is a little cooler, perhaps open the window slightly (only if it’s safe to do so), use calming smells like lavender on/in your pillow, have heavier blankets on the bed (can often be soothing)
- Ensure your room is darkened, remove LED lamps, switch off equipment that have small red standby lights
- Take time during your day to meditate so that you feel calmer, more peaceful and rested
- Pamper yourself with a wonderful massage or reflexology treatment – choose from the list here
- Regulating the hours that you spend sleeping, discover the best time for you to go to sleep
- Take an hour to unwind before you go to bed
- Establish an evening/’pre-sleep’ routine: take gentle exercise – like yin yoga, meditation class walking meditation or walking in nature, avoid using electronics like your phone for 2 hours prior to going to sleep; drinking calming drinks – like chamomile tea or milky turmeric drinks; take a warm bath e.g. with Epsom salts or aromatherapy oils; listen to relaxing music; play a relaxation MP3 sleep recording; read a printed book; lie in the Savasana yoga pose
- Attend a local meditation class or have your own private meditation consultation to learn how to relax your body and wind down your mind
- Make sure you go out in the day and get a little sun exposure (Vitamin D)
- Consider getting help with your moro reflex to come out of the ‘fight or flight mode’ so that you can feel safe again
Insomnia MP3 Recording
You don’t have to struggle with sleepless nights. Help is available! Start with our MP3 Sleeping Deeply Through the Night recording. Talk to a friend or consider working through some of your difficulties, feelings or stress in a confidential consultation.
Persistence Pays
As with any habit, you will need to be persistent – you may not experience sleep the first night or the second, but you will in time. Please be patient and gentle with yourself as you make these changes.
Contact Us
If you want to change how you go to sleep, please contact us. We provide personalized, confidential consultations either in person in Cobh, CO. Cork, Ireland or at the Natural Clinic in Cork. Our consultations support you through a process of positive change towards sleep. Call us on: (Ireland) 087 149 2338 for a chat – or click here to arrange a time to talk.
If you don’t live in Ireland, we can still work together online via Skype and Zoom from the comfort of your office/home.
Alternatively take some time for yourself and join us for our potent Weekend Retreats. Our next is in June, then September. More dates here.
If your organisation is looking to provide bespoke mindfulness training to your employees please contact us to discuss your needs.
What does it mean to have Self-Value?
Self-value can also be described as self-worth. When we have a high level of self-value, we have a favorable opinion of ourselves (not in an egotistical way but in a way that is grounded and present). When we have unshakable faith in ourselves and our abilities, we easily follow through with our goals and desires. When we have self-value, we get things done. Having a high degree of self–value means feeling worthy of all the good things life has to offer.
A Story of Value
A well-known speaker started off his seminar by holding up a $20 bill.
In the room of 200, he asked, “who would like this $20 bill?” Hands started going up.
He said, “I am going to give this $20 to one of you but first, let me do this.” He proceeded to crumple the dollar bill up.
He then asked, “Who still wants it?” Still the hands were up in the air.
“Well,” he replied, “What if I do this?” And he dropped it on the ground and started to grind it onto the floor with his shoe.
He picked it up, now all crumpled and dirty. “Now who still wants it?” Still the hands went into the air.
“My friends”, he said, “you have all learned a very valuable lesson. No matter what I did to the money, you still wanted it because it did not decrease in value. It was still worth $20. Many times in our lives, we are dropped, crumpled, and ground into the dirt by the decisions we make and the circumstances that come our way. We feel as though we are worthless. But no matter what has happened or what will happen, you will never lose your value.
You are special – Don’t ever forget it!” (Huge thanks to Matt Wingett for this story)
Self-value Quote
“Our self-respect tracks our choices.
Every time we act in harmony with our authentic self
and our heart, we earn our respect.
It is that simple.
Every choice matters.”
Dan Coppersmith
Increasing Self-Value
Here are some helpful tips to begin to enhance your self-value:
Avoid comparing yourself with others, accept your differences – if we were all the same the world would be a very boring place.- Become aware and mindful of your inner critic and make friends with it – it is after-all just trying to protect you and keep you safe.
- Pause for a moment or two, breathe and think about the good things in your life, your friends, the work you do, the positive effects you have on others.
- Do the right thing, trust and follow both your heart and gut-instincts.
- Understand what drives your perfectionism – sometimes it is a fear of criticism.
- Handle mistakes and failures in a more positive way – look for the gift or the learning in the situation.
- Be kinder and more compassionate towards yourself and other people.
- Take a risk and do something new.
- Spend more time with uplifting and supportive people (and less time with negative and critical people).
Developing Self-Value with Meditation
There are many things you can do to boost your own self-value, one of these methods is meditation. When we meditate, we develop an ability to let go. We begin to harness our thoughts and feelings and keep them in perspective. We can begin to learn to observe and respond instead of reacting or actively participating in every experience that comes to us or pops into our heads. In other words, according to Puddicombe, 2015: we “loosen the grip we have on our sense of self”.
Through meditation, we begin to gain an ability to become mindful and aware of our inner experiences without identifying with them. We can learn to let our thoughts pass by without judgment or feeling a strong emotional response.
Contact
Call us by phone on Ph: 087 149 2338 or from the UK on Ph: 07857 369619 or contact us by email if you’d like help increasing your self-value consider a personal, private consultation with us or join us for a transformational retreat in Cork, Ireland either in February 2019 or also in April 2019.
Final Quote
By Aberjhani:
“Dare to love yourself
as if you were a rainbow
with gold at both ends.”
What is Mindfulness?
The Oxford Dictionary definition of Mindfulness is: “A mental state achieved by focusing one’s awareness on the present moment, while calmly acknowledging and accepting one’s feelings, thoughts, and bodily sensations, used as a therapeutic technique“.
So mindfulness means paying attention to the experiences that are occurring to us. Noticing what is within and around us, how we feel, how our bodies feel and what is happening right now, right here in the present moment. When being mindful we are not required to do or have anything. We merely need to be in a state of observation; without judgment, with nothing added nor taken away, nothing negated, nor applauded. We are unattached to what we observe and are simply a witness to the full experience of it. More than that, we are 100% aware of what is unfolding in each moment.
Mind-less to Mindful
Before I became mindful, I was quite mind-less. In my youth (well… in hindsight…if I’m honest up until I was about 40!) I was pretty disconnected. I was out of touch with a lot of my feelings and deeply absorbed in my own ‘stuff’: my woes or worries. I had absolutely no idea about how to be open to the present moment – I didn’t even realize it existed(!) 
I was so caught up in the roller-coaster of my life, focused on the variety of events that kept my attention and mind busy. I was either in the past or the future. I had no time nor space to bring my awareness to the present – to NOW. I also had a strong ego, and as I developed spiritually, I have to admit that suffered from a huge amount of spiritual arrogance too.
After my divorce and a further relationship break-up, I gained a very different perspective on my life. Thanks in part, to some pretty humiliating experiences – too numerous to mention here – but let’s just say I had to eat enormous portions of humble pie for a couple of years. What a leveler that was, yet all necessary to get me to where I am today. I’m know I’m still learning and I accept that – I don’t think I will ever stop. I am also aware that I have changed and thankfully moved from where I was.
Busy Mind
The practice of meditation can help us to become mindful. When I first began to meditate in my early 20’s, I’d lie down or sometimes I’d sit cross-legged (only to get horrendous cramp) or I’d try to relax with both my feet on the floor. I’d take a few deep breaths and then it started.
My mind wouldn’t stop. Instead of slowing down it became incredibly active, going 90-to-the-dozen! I’d have a shopping list of things come up in my mind, all sorts of random ridiculous thoughts. I would get so frustrated. The exact opposite of what I was attempting to achieve (sigh).
As I started to heal myself, to release unprocessed emotions and challenges from my past with the potent tools of EFT and Regression, I started to gain a little more command of my mind and thoughts. As my mind emptied, the more peaceful it became and the calmer I felt. Simple – but incredibly profound to experience.
“It is impossible to be peaceful or indeed mindful –
if there is a war raging on the inside”
Michelle A. Hardwick
Delving Deeper
When we regularly practice mindfulness, we can become more curious. We can begin to examine who we are (as well as who we are not), questioning our past conditioning and updating our view of the world. The more we let go of, the happier we become. We feel an increased sense of gratitude, grace, acceptance and awareness. Then we can enjoy the fullness of each moment we live, breathe and are alive.
How can Mindfulness help me?
Mindfulness has a number of positive benefits when practiced regularly. These include:
- Greater appreciation of life and the things in it
- Less stress, fear, anxiety and worry in the body/mind
Better memory, and an enhanced ability to process information and solve problems- Feelings of confidence and inner security/stability
- Stronger immune system; improved health
- More flexibility and acceptance of life’s challenges
- Greater ability to relax
- Positive mood, happiness and a feeling of emotional well-being
- More focus, better decision making
- Easier, calmer relationships with others
- Click here to read research published about Mindfulness by the Centre for Mindfulness at the University of Massachusetts Medical School, in the US.
- Follow this link to read kind feedback about our corporate classes
My gratitude to Mary Kidney who kindly allowed me to use her magnificent photo of a sunflower for the featured image of this blog. Thanks Mary!
Contact Us
If your company is looking to offer specialized wellness, meditation and mindfulness classes please contact us to discuss your needs. We can provide solutions on- or off-site.
If you need help with your racing mind, want to learn mindfulness and/or meditation so that you can connect to your inner stillness and peace, then contact us. We provide highly personalized, confidential consultations either in person at the Natural Clinic in Cork city or online to support you through a process of positive change.
If you don’t live in Ireland, we can work together online via Skype and Zoom from the comfort of your office/home.
Call us on: (Ireland) 087 149 2338 for a chat. Appointments can be booked online here.
Weekend Retreats
Alternatively for a profound experience, join us for our potent Weekend Retreats. designed for those who are willing to delve deeper and uncover/discover more about yourself. Our next one is in February 2019 in the Celtic Ross Hotel along the Wild Atlantic Way! Then the next is in April, after in June and then September. They are very powerful weekends of transformation, feel free to browse the links as each weekend has a different theme/focus. You are very welcome to join us!
Join me on a Retreat?
Retreats can be enjoyed by everyone at different stages in their life. When I mention the idea though of attending a retreat, I’m often told: “I’d love to go on a retreat but….I’m busy/I’ve no time/no money/I can’t be away for that long….” etc.etc. So many put up barriers and limitations to prevent themselves from going. Neglecting themselves in favour of others.
Retreat: Time Out
Our lives are filled with many different stresses, challenges and distractions. So easily we can get side-tracked with daily work and family routines/commitments that we forget to (or more importantly) don’t schedule time off. The more stressed we become, the more difficult it is to pull away. The harder we work, the more we start to come out of balance not only mentally, but physically, emotionally and spiritually. As our “to do list” increases, the more we get lost. It can take a while to find ourselves again.
Benefits of a Retreat
It’s essential to take time to take care for ourselves. Traveling away and being on a retreat means everything that needs to be done, will be done – by others. Sit down and enjoy meal without having to buy, plan, prepare it (nor tidy up after!); bedrooms and bathrooms are ready, clean and tidy; delicious tasty snacks and teas/coffee await our taste buds; breakfast will be prepared and served to us. All we have to do is sit down, sample and enjoy – even the table is set for us!
Attending a weekend retreat gives us a chance to detach and unplug as we get away from work, TV, wifi, tablet and cell phone. Any amount of time we spend in nature will bring a sense of inner peace and refreshment to our mind and soul. When we have some fresh air, exercise and take in wonderful views our bodies feel renewed too.
The peaceful surroundings of the Liss Ard Estate in West Cork, along the Wild Atlantic Way has a variety of trails to explore. During the weekend you will have access to the Sky Garden – and the ‘celestial vault’. The Irish Sky Garden was created by James Turrell the American artist primarily concerned with light and space. Check out the Lake Lodge where we stay here.
Lots of people feel isolated in their lives and so go on a retreat to meet people with similar interests – ideally to find their “tribe”. A retreat is the perfect opportunity to meet many new friends and join a community.
Attending a retreat can seem like a far away
“maybe-one-day-when-my-life-is-on-track-and-I have more-time”
kind of dream.
Why wait that long?
Retreat Content
Our weekend retreats are unique. They assist us to explore their inner world and begin to:
gain more awareness, understanding- learn something new
- find meaning and make changes needed to improve day-to-day life
- feel grounded, more connected and aligned
- take time to reflect on life
- re-balance our emotions, body, mind, and soul
- feel inspired, confident, free, empowered
- understand life and others
- feel positive, peaceful, have more clarity and focus
- be able to trust and express ourselves more fully
Returning Home
When we return home we have more focus, understanding, gratitude and compassion towards ourselves and others. Many participants find after a retreat they have the strength and clarity to make positive changes to their life.
Kind Feedback
“I attended Michelle’s retreat a few weekends ago. I highly recommend Michelle’s work. Michelle created a safe, sacred space, which she held masterfully. Her knowledge of the subject, her depth of experience, her sensitivity and kindness, as well as her commitment to her own growth and to supporting others in theirs was truly inspirational. All of this contributed to what was for me, a very powerful and life-changing weekend. I will definitely be attending more retreats, supported by Michelle and the beautiful community she has around her.
The ideal location (Liss Ard Estate) and the delicious vegan food provided at the retreat were also a big part of the nurturing we all received.”
Contact Us
Every now and then, it’s essential to take some time out and to step back. A weekend away is a gift we give ourselves, it’s often the very thing we need.
Join us for one of our potent Weekend Retreats in the stunning Liss Ard Estate, West Cork, Ireland. Over two fabulous days we relax and explore more in a group setting. We’ve teamed up with the wonderful Chef/Nutritionist Jorien who creates yummy, tasty, healthy, filling, vegan and vegetarian treats for our weekends! Ready to book? Our next one is in October 2018. Click here to discover more.
If you need help to unplug or move through a stressful situation then contact us. We provide highly personalised, confidential consultations either in person in Cork. Appointments can also be booked online. If you don’t live in Ireland, we can work together online via Skype and Zoom from the comfort of your office/home. Call us on: (Ireland) 087 149 2338 to chat.