Wellness Coaching in Denver Colorado

It is Possible to Die of a Broken Heart

Coach Kristine — Thu, 09 Feb 2012 23:31:45 GMT

You Can Actually Die From a Broken Heart

“Broken Heart Syndrome” also known as Takotsubo Cardiomyopathy or Stress Cardiomyopathy may sound like your run-of-the-mill anxiety attack or some form of psychological illness. However, Broken Heart Syndrome has real, even fatal, consequences.

You may have heard stories where one person dies and their spouse, devastated and lost, soon follows. The failing health of lifelong partners may not be a coincidence. It could be from a real life broken heart. In about 2% of the heart attacks presented, it is actually Broken Heart Syndrome which is characterized by an enlarged and weakened left ventricle. Symptoms include those of a classic heart attack such as chest pain, arm pain, crushing pain, feelings of despair or doom and shortness of breath. It is important if you have any chest pain that you call 911 or go to the emergency room immediately.

What makes Stress Cardiomyopathy different from a heart attack? With a heart attack, upon examination, one or more arteries are clogged or restricted. With Broken Heart Syndrome, the arteries are clear, but the symptoms remain. Additionally, the left ventricle becomes uncharacteristically ballooned as well as weakened. The ballooning resembles octopus traps used in Japan and that’s where the name “Takotsubo” is derived. It means, literally, “octopus trap.”

Irregular heart on the left...

Octopus traps in Japan...

Stress Cardiomyopathy can result from sudden trauma, extreme stress, a breakup or the death of a loved one. Ninety percent of the cases are in women. Eight percent of the cases result in death. Normally, the condition will resolve itself within four weeks without medications, but in some instances, beta-blockers may be used.

The ache of loss may simply be emotional pain, but in some rare instances an ache in the chest may actually be the pain of a real broken heart.

Meditation Part 2

Coach Kristine — Fri, 24 Jun 2011 13:59:00 GMT

Our Meditation Posture:
Why do we meditate in a particular posture? Partially it has to do
with tradition. But even the tradition comes from a place of
achieving the highest benefit. When we sit tall and cross legged, the
blood flow and nerve centers of our bodies are lined up in the most
beneficial way. We are "open" and comfortable even though after about
15 minutes it might not seem that way! Don't worry. No one ever lost
a leg in meditation due to decreased circulation. Palms facing up on
your knees is a "receiving" position and palms down is a more closed
or internal position. Of course, my meditation instructor, Larry, is
a quadriplegic, so none of those rules count for him, yet he seems to
enjoy and benefit greatly from meditation. Sometimes you may see
someone wrapped in a blanket or shawl when they meditate. This could
be because the meditation room is chilly or because the person is
turning inward. Most of our day, we are looking outward at the world.
We receive information, make conclusions, make judgments etc. To
turn the eye inward is much more challenging!

So why keep the eyes open or partially open?
When we meditate, we begin to gain clarity and insight about ourselves
and the world. If we close our eyes we begin to be conditioned that
we can only have that insight when our eyes are closed. If we train
ourselves to meditate with our eyes partially open, we can begin to
use these new insights and skills even during our regular work day
instead of reserving it for our cushion.

How long is long enough?
Numerous studies have shown that meditation even for as little as 12
minutes a day, can be highly beneficial for stress reduction and peace
of mind.

Meditation Part 1

Coach Kristine — Fri, 24 Jun 2011 13:52:28 GMT

What is Meditation?

It feels like such a complicated question now that I know more about
it. When I first started a meditation practice about 12 years ago, I
went with a friend to Great Lakes Buddhist Center in Southfield,
Michigan and we got a cushion out of the closet, sat down on the floor
in the basement of a house where about six monks lived and practiced.
I closed my eyes and for 45 minutes, tried not to fidget too much even
though my leg fell asleep, my back hurt, I was annoyed, angry and
impatient. But for some reason I kept going back.

Meditation is the practice of inducing a type of consciousness in your
own mind for some type of benefit. Whether it is relaxation, a form
of prayer or simply a quiet time to ponder your existence, the
scientific research is more and more conclusive that its benefits are
many. From weight loss to opening new neurological pathways, though
it is mysterious and we don't know why, somehow it makes us better.
Countless types of meditation exist. I practice what is called
Samadhi meditation. It is "concentrated" meditation. Sometimes I
practice Shamatha (calm abiding) meditation, sometimes I focus on a
particular topic such as compassion, contentment or hope for those in
need. Sometimes, I sit on my cushion and can not meditate at all, get
frustrated and wonder why I can't "calm my mind."

If you are just starting out, you may wish to consider simply sitting
for five minutes and focusing on the breath. There are numerous
varieties of meditation practices. I can share some of the common
elements of most of the ones I have done in the past.
1. Sit upright on a cushion, pillow or folded blanket with your legs
lightly crossed.
2. Imagine a string pulling the crown of your head straight upward so
that the crown of your head faces the ceiling and your spine is long
and straight. Chin slightly, almost imperceptibly tucked in toward
your chest.
3. Lightly rest your hands palm down on your thighs and not your
knees. (We tend to GRIP our knees)
4. Close your eyes if you are a beginner or close only your lashes
together if you are more advanced. Or if you wish to not have to
unlearn closing your eyes, simply close your lashed together allowing
light and shapes to appear. But do not focus on them. I will tell
you why later.
5. Breathe in through the nose and out through the nose in smooth even
breaths.
6. When you feel your mind wander, come back to the breath. "Not
thinking" is not possible, but directing your thinking is. When your
minds wanders away, gently bring it back without anger or frustration.
As you breathe in, grow taller and straighter. As you breathe out,
relax the mind .

Here is a link to an interesting article from NPR about meditation:
Meditation Story Neuro Pathways

Meeting a Hero

Coach Kristine — Wed, 08 Jun 2011 02:47:13 GMT

MEETING A HERO

I have always ADORED, Mike Dooley, author of The Notes From the Universe. Mike is also the author of many books and the leader of his Adventurer’s Club, all of which are dreams come true to me. All of it. Mike Dooley was also one of the teachers in The Secret. He’s the bald fellow with a dynamic personality.

Two years ago, I said, “I’m going to meet Mike Dooley.” Last year, he came into town for a book signing and I was able to do just that. It was awesome. He’s great. He’s fun and smart—two of my favorite things.

This year, he actually came for his World Tour III and to promote his book, Manifesting Change.

Tickets were pretty pricey, I'll admit. I definitely wanted to attend the private smaller party the night before the seminar because I was hoping to meet Mike and have an opportunity to talk to him a little.

I am so glad I went! The pre-party the night before was amazing. Mike answered questions and spoke to each of us individually even if just for a short period of time. We talked about manifesting and how the process works. We talked about some personal challenges and how that fits into manifestation. Mike mentioned that he liked Colorado a lot and had considered a move here and also a move into politics. How cool is that?

We had a group photo taken:

The next day, it was appropriate that we would discuss "Playing the Matrix", Mike's answer as to how to set and achieve goals. This is especially useful because it was January and the perfect time for goal setting for 2011.

I can't give away any secrets regarding the Matrix, but I highly recommend that you attend Mike's events if you have the chance.

My Monkey Mind

Coach Kristine — Wed, 19 Jan 2011 04:22:00 GMT

I had a big couple of weeks! The weekend of January 7th, I started on my path with Shambhala. That is to say, I took their Shambhala Level One Training, The Art of Being Human. I was taking an additional class at the time, Contentment in Everyday Life, which means that I was at Shambhala (Denver, not the Mountain Center) each day from Friday to Monday.

The lengthy days of meditation challenged me. I have a twice daily practice, but it is measured in minutes, not hours. The mind goes places you don’t expect when sitting on a cushion for 6 or 7 hours. It truly is an odyssey. I can attempt to describe it here:

The instruction is to focus on the breath while sitting in a good meditation posture. Not just to focus on the breath but to focus using a certain method that begins to train the mind. As thoughts come up, label them as such and move on.

I started with concerns about my feet falling asleep and my shoulders hurting. And they did, but about mid-day on Saturday, the physical sensations became the least of my concerns. My mind was wild. Sometimes in Buddhism, it is described as a monkey mind and if a wild mind is a monkey mind, mine was a barrel full of monkeys. I either could not focus my mind for more than a few seconds at a time or my mind would bring up outrageous thoughts that made no sense. Just as I finished labeling the thought as “thinking” another popped up.

“Thinking. Thinking. Thinking.. .”

Then it got even more interesting. Some things I did in the past popped into my mind and I saw how these behaviors were delusions that clouded my thoughts and my emotions. Your mind remembers even the things you thought you forgot.

Then there were overwhelming feelings of love for friends and family who I value deeply. I also felt compassion for the people who drive me most insane in life.

Talk about being all over the place. By the end of Saturday, I was completely wasted. When my husband asked me how it was, “It was different,” was all I could say.

Sunday felt a little brighter until the monkeys came out to play again.

“Thinking. Thinking. Thinking.”

And I completely gave up by 11am and then by 11:05 was recommitted to my meditation practice. At 11:30, I was looking for a way to weave out of the maze of cushions and save myself from certain insanity and by 11:40, I was falling asleep.
At 11:50 I vowed to focus my mind like a good meditator and when I left the center at 1pm, I thought, “I won’t be doing that again anytime soon.”

So, I went to my class on Monday night, because I just love it.

By Tuesday morning, I was looking for the next course to sign up for at the center only to find that almost none of the times worked in my schedule. Not until MAY. Disappointment. What seemed like a difficult weekend ended up being one of the greatest experiences I have ever had. It reminded me of climbing my first 14er, Mt. Bierstadt, and on my way down, I said to my hiking buddy, ‘I won’t be doing that again.” The next day I made a list of my next three fourteeners.

So maybe it’s not just about how easy or fun something is, but it is definitely about the journey. In my case, The Path, whether it is up the side of a mountain or a trip around the mind—the greatest of journeys.

Next Blog: Meeting a hero.

What Are You Feeding?

Coach Kristine — Tue, 23 Nov 2010 11:35:00 GMT

Are you eating before your stomach growls? Do you turn to high fat, high carb foods to comfort yourself when you are down or stressed? Do you sometimes realize you're eating only after you have consumed a few handfuls of food?
If you answered yes to any of these questions, you may be eating emotionally. Emotional eating is common and can derail any weight loss plan. You probably know if you are an emotional or "stress" eater. Most individuals suffering from a weight problem have some level of uncontrolled emotional eating. It makes sense, if you think about it, that we would develop a pattern of comforting ourselves with food. Since the moment we are born, we are comforted by food through nursing or a bottle and then we proceeded to fall asleep on a full stomach! That's fine for an infant, but unhealthy for an adult.

How do we break a cycle that has existed since birth?

It starts with creating a dialog with yourself. Pause before you put anything other than water into your mouth and ask yourself "Why do I want to eat this?" If the answer is anything other than, "I'm hungry" then your motives should be examined. I am a firm believer that you can not "break" a habit, you can only replace it. It will be up to you to find other ways to comfort yourself when you are in need. Here are some suggestions:

exercise
meditate
talk on the phone to a friend
pray
ask for support from a spouse or child
do your favorite hobby
exercise
play a game
use a journal
hug your partner
go for a drive
clean the house
exercise
go for a walk

Whatever your new habit might be, make sure it is something that supports your goal. Try a few different things until you find the solution. Nothing is 100% but you can make a lot of progress by implementing these changes.

I remember when my husband and I quit smoking. Every time we had a cigarette craving, we would take the dogs for a walk. We have two Jack Russell Terriers and I remember the day that they looked at us like, "Really? Do we have to go AGAIN?" We walked three or four times a day and we successfully quit smoking. We now walk the dogs every single night after dinner and we consider this our special family time together. The colder it is, the faster we walk, so it is beneficial all around.

You must be the change.

Love and Light,
Coach Kristine

Making Mistakes

Coach Kristine — Wed, 03 Nov 2010 02:22:00 GMT

Making Mistakes

Sometimes we screw up. It’s unavoidable but it does not have to become crippling or completely derail our goals. The question is not, “When will I screw up?” The question is, “What will I do when I screw up?” A couple of things are important to remember when recovering from a mistake:

1.   Get back on track ASAP.
2.   Don’t beat yourself up.
3.   Learn from your mistakes.

If you recover quickly from a mistake, you won’t feel so bad about it. It’s difficult to have regret when you do the right thing. When it comes to health, sometimes a workout is missed, sometimes a birthday cake represents irresistible temptation. Simply, move on.

Remember that self-talk shapes our self-esteem. If you tell yourself that you are a bad person for missing a workout or for spending a little extra cash or losing your temper, it wears away. I like to say that I am like an M&M. Crunchy on the outside, and soft and melty on the inside. I think most people have an interior person and exterior. When you have negative talk, the exterior wears away and the melty part becomes threatened.

Lastly, doing the same thing over and over again and expecting a different result defines insanity. Learn from your mistakes. Learn your shortcomings and compensate for them. You can’t drive through the fast food lane daily and then expect to see good news on the scale. You can’t sit on the couch and wish a heart condition to go away.

Take action!

Rehabilitating Your Word

Coach Kristine — Wed, 03 Nov 2010 01:57:00 GMT

Rehabilitating Your Word

Part of starting a new routine is rehabilitating your word. See, we tell ourselves we will do something and then we so often break the promise that we no longer believe our own word!

I will work out
I will eat healthier
I will save money
I will stop yelling
I will clean my office
I will make a change

And then, the first chance we get to have an excuse to not do what we say, we take it! It must be human nature because so many of us do the same thing.

So how can we fix it?

Start by making a list. It can be a hundred or so things from big to small. Anything from making a budget to taking out the trash. Then, make it a goal to check five things of your list each day. No repeats! Just do five things on the list each day. This teaches you that you are good to your word (plus it gets a lot done). Don’t save all the hard ones for last.

Secondly, set realistic goals that you can stick with. If you say you will work out 30 minutes a day, don’t only do 20 minutes! Do the full 30. In your mind, it is only a success or failure. Not a “I sort of did it.”

Lastly, just do it! Make every day a day of accomplishing your top five most important things and make your health one of them! It takes so much energy to make excuses, it is better just to get the job done and conserve your precious energy for constructive purposes.

What are your top five most important things? Remember, you will not do anyone any good if you’re not here. Create longevity and quality of life!

Love and Light,

Coach Kristine

Improving Self Talk

Coach Kristine — Mon, 01 Nov 2010 01:53:00 GMT

I often hear heartbreaking words, but they are never more upsetting that when I hear someone saying such words to and about themselves.

What we say to privately to ourselves shapes our self-esteem. Speak negatively and after awhile, the words you say appear to be the truth.   Speak positively and the words will reflect in your attitude.

Start to eliminate such terms as:

•   I can’t
•   I’m not good enough
•   I have failed in the past
•   It’s too hard

Begin to use terms such as:

•   I do my best
•   I improve regularly
•   I’m successful
•   I can
•   I did it

When thinking of yourself, begin to think more kindly. Become aware of your outstanding qualities and minimize your shortcomings. Remember, we are all a work in progress and even small steps in the right direction will eventually lead you to your goal.

Never say anything to yourself that you would not say to another person.

Love and Light,
Coach Kristine

Getting Off The Merry Go Round

Coach Kristine — Mon, 27 Sep 2010 02:30:00 GMT

When talking about relationships, being on a merry go round is no fun at all. It seems the same issues resurface over and over again. Acting in the same way we always do, gets us the same result we have always gotten. In order to get a different result, we have to consider a new way to approach old topics.

Here is an example:

I know a married couple who has the same argument over and over again and each time, they say similar things to one another, have similar blow ups and feel similar feelings. The situation is never resolved and resurfaces every few months. Bitterness increases.

Another example:

A father attempts to control his son's future by telling him exactly how he should live his life up to and including who he should date, where he should live and how he should act. The son responds each time with more and more rebellion and their relationship slowly deteriorates. The father wonders why.

The first step in changing these negative behaviors is to acknowledge that they exist. Where in your life do you have the cyclical experiences? Identify them and resist the urge to blame others for the outcome. Take responsibility and decide to create a new, more positive behavior instead.

In the case of the married couple, perhaps restraining emotion and coming to a compromise that is suitable for both people would be an option. When you present your case to your mate, use the positive outcome to negotiate. "Let's not have this same argument again and again. I am willing to compromise if you are."

In the case of the controlling father, it is time to realize that the son needs to have the freedom to make individual choices. Let him know that you are there if he ever feels he needs advice and then respect his freedom. He will care more about your opinion if it is not forced down his throat.

Acknowledge when a situation comes up that has happened before
Recognize negative patterns
Role play new, more positive responses in your mind
Ask the person with whom this behavior occurs for their opinion on a new way to handle the situation
Realize that being right does not mean you win
Apply the new responses in order to get a different outcome

Learn how to replace negative reactions with productive responses using Heart Centered Coaching. Call today for a consultation. 720-234-0709

Love and Light,
Coach Kristine

2010: Eliminating Toxic Relationships

Coach Kristine — Sat, 02 Jan 2010 19:40:00 GMT

The start of a new year is a great time to inventory the relationships in your life and determine where you will be spending your time and energy over the next year. Toxic relationships not only waste our time and energy, but also take time away from our healthy relationships. There is some truth to the old cliché that the "squeaky wheel gets the oil". We often spend most of our time maintaining the relationships that offer us the least because toxic people require so much energy from others. Examples of toxic people are drama lovers, energy suckers, manipulators, negative people, liars, people who "stir the pot" and people who are disloyal or "back stabbers".

Examine each relationship you have and ask yourself the following questions:

How do I feel when I am with this person?
Are our values aligned?
Do I enjoy time with this person?
Do I trust this person?
How does this person treat key people in their lives?
Does this person lift me up or bring me down?

What do you do if you have identified a toxic person in your life? Ask yourself if it is possible to eliminate the relationship entirely. Many times, eliminating the relationship will not be an option because of the nature of the relationship. For example, someone at work or a family member may not be able to be eliminated entirely. But you can limit the amount of time and energy you give to these people simply by physically avoiding them or choosing not to participate in behaviors or conversations that make you unhappy or uncomfortable. Adopt the "thanks for sharing" attitude with them and then move on. Do not participate, respond or reply to the negative behaviors they display. To do so would only encourage the behavior.

Never compromise who you are or your values to fit in or keep the waters still. Always live within your integrity and part of that philosophy is surrounding yourself with a support system of people who hold the same types of values. Not clones of you, but people who lift you up and that you trust.

Recognizing Subtle Signs of An Abusive Relationship

Coach Kristine — Fri, 11 Dec 2009 15:35:00 GMT

One third to one half of women in America have been abused by their partner. No one ever wants to see a loved one in any type of abusive relationship or to see them go down a dangerous road and most people can easily identify physically violent behaviors and evidence of physical violence. Physical abuse is often the most easily identified. What about emotional abuse or neglect within a relationship? What are some of the signs of these less visible types of abuse? Below are some of the signs you may look for if you suspect a loved one is being emotionally abused:

Behavioral changes within the victim such as depression, anger, being guarded or emotional numbness
The relationship moves at warp speed
Changes in the appearance of the victim such as "letting themselves go" or fretting obsessively over their appearance
The victim covers up for or protects their partner and their behavior
The victim is prevented from going to work or school
The victim's partner puts others down regularly
Constant phone calls, emails, IMs and text messages
The victim begins to be isolated from friends and family
Victim's partner says, "all the right things"

Below is an ABUSER PROFILE (reprinted from Suite101.com):

Pathologically jealous
Blames other for their actions
Says, "I love you" too much
Breaks or throws objects
Gives gifts as a way of apologizing
Very protective of the victim
Isolates the victim from family and friends
Appears one way in front of others and another way in front of the victim
Becomes quickly involved in the relationship
Wants to see the victim all the time
Always calls just to say hi
Shows up at the victim's job too often
Has low self-esteem
Does not have many friends
May have been abused themselves
Wants to take care of the victim.
Promises the victim the world
Convinces the victim that he/she would be the best provider and parent of future children they may have.
Tells the victim all they need is him/her in their lives
Tells the victim that the two of them could conquer the world.
Tells the victim that he/she cannot live without them.

How can you help someone in this situation? Well, unfortunately, no matter how clearly others may see what's happening, not much can be done until the victim realizes it is happening and wants help. Initially, when confronted with the suspicion that their partner may be an abuser, the victim will frequently become very protective of their partner and assume your concern is ridiculous or meddling. Worse yet, they may lash out at you. Relationship abuse is never the victim's fault. Reinforce that with your friend. They may be afraid to talk about it because they are afraid or embarrassed.

The best that can be done for someone in this situation is to let them know that you support and love them and will always be there for them. And then be true to your word and support the victim when it is time for them to get out of the abusive relationship. Listen non-judgmentally and enlist the help of a domestic abuse counselor who will be able to guide you in helping your friend. If the victim fears for his or her life, many organizations exist to help individuals be safe in the transition out of the relationship. For more information visit the National Domestic Violence Hotline at www.ndvh.org/ or 800-799-SAFE

Domestic abuse and violence in NEVER okay.

The Holidays and Relationship Stress

Coach Kristine — Fri, 20 Nov 2009 15:17:00 GMT

The holidays are here and everyone knows that all of the "together time" can cause stress in our relationships. Between discussions about where to spend the big dinner and how many presents to buy for your family, or his family, it can become overwhelming. Inevitably, the holidays require compromise and it can be a bitter pill because tradition and holidays go hand in hand and a family tradition can be a tough thing let go. Here are some ideas to make it a little easier.

Decide what is MOST important to each of you. Is there a way to incorporate both?
Decide ahead of time where family time will be spent, make it as equal as it can be and let everyone know ahead of time.
Remember this is difficult for your partner, too.
Can you invent a new holiday tradition TOGETHER to bring you closer and make the season all yours?
If tensions run high between families, make sure you and your partner have agreed ahead of time how you will handle the situation.
Be sure you stick together because when January 2nd rolls around, it will be all about the two of you again.
If all else fails, you can always plan a romantic Christmas away.

Work together and remember you are a team! Nothing is important enough to jeopardize your relationship security or joy. The holidays come every year and if this year is not perfect, you get to try again in twelve months.

Happy Holidays!

The Perfect Relationship

Coach Kristine — Sat, 24 Oct 2009 15:01:00 GMT

The perfect relationship does not exist, right? Probably if your idea of perfect is getting along 100% of the time and agreeing on everything. In most cases, couples state that they would be happier if they spent less time arguing and having petty disagreements. Ironically, couples do little to eliminate the unnecessary conflict. Whether it is pride, routine or stubbornness that keeps your relationship stuck, set all that aside for a moment. Just like most everything worth having, relationship harmony takes effort and the ability to change your thinking.

Make a choice to consciously praise your partner when he does something thoughtful for you. Conversely, make a conscious choice to ignore petty mistakes. In other words, if it is not that big of a deal, let it go! And in most cases, it's just not that big of a deal.
Make your partner number one. Put her before everyone else. Regularly let her know how important she is to you.
Choose to love him unconditionally. Love is not a weapon to be used in your relationship war games. Let him know you love him no matter what. Having that type of security in a relationship eliminates fear and doubt.
Be completely faithful at all times in all things. Not just in the sense that you are not cheating, but faithful to your partners hopes and ideals, as well.
Help your partner achieve his goals by celebrating even smallest victories.
Never speak negatively about your partner to others. No good can come of it.
If you have concerns, share them with your partner before they escalate into anger and resentment.
Be open and make harmony a priority. You will be surprised how much a conscious decision to change just that one aspect will positively affect all areas of your relationship.
Make an effort to be more respectful of your partner. Make sure your manners are impeccable.
Ask yourself, how important is it for me to "be right"?

Routines

Coach Kristine — Mon, 12 Oct 2009 22:10:00 GMT

After just one year, I realized we had gotten stuck in a treadmill of a routine--already! Even though we swore it would never happen to us, it did. Each day, though happy, closely resembled the last. We had fallen into the routine of weekend-only sex, what do you want for dinner, what time will you be home, I'm going to the gym and then reading this book etc. You get the idea.

So we changed the routine.

We laughed, we set sexual world records, we remembered WHY we married one another. Yes, we actually do ENJOY hanging out together and we have so much to talk about. It was amazing. So, if you find yourself wrapped up in the day to day, stop it and change something.

If you eat at home, go out on a dinner date
If you eat out, create a candlelight romantic meal at home
Leave town. Go somewhere neither of you have been. It doesn't have to be far, just a change.
Each of you can take a personal day from work and spend it together
Give away your kids to a family member and not just for one night, but for the whole weekend! Pay them, if necessary.
Have a contest. This weekend, you create the romantic date, next weekend your partner does. Who wins? You both will, actually.
Spend the whole day having sex as many times as is physically possible. It's free. It's fun.
Be playful and remember, being together can still be exciting. Though it can't be every single day, little breaks from the routine can remind you of the joy of your partnership.

Relationship Customer Service

Coach Kristine — Tue, 15 Sep 2009 12:06:00 GMT

With all of the professional seminars and groups devoted to educating executives about customer service in corporations and companies, have you ever stopped to consider the level of customer service you give in your committed relationship? It may sound like an awkward concept because you don't get paid to take out the trash at home or to mow the lawn, but when you think about it a little more deeply, doesn't it make sense that your committed relationship should be the place you provide the highest level of service?

Mike Swanson, one of the key people in our wedding party, made a champagne toast at our wedding challenging my husband and me to out-perform one another in the service we provide in our relationship. This concept affected us deeply and has become the foundation of much joy in our marriage. It helps to dissipate any daily annoyances, creates peace and promotes our appreciation for one another. The tasks we perform are mundane daily routine types of tasks on most days, however, when you consider the level of stress "out there" in the world, coming home to a willingly helpful partner sure makes home a lot more enjoyable and easier, it aids in making home a true sanctuary.

Over the next two weeks, my challenge to you is to look at how you provide service in your committed relationship and to ask yourself what more you could do. Since you get what you give,what would you want in your ideal relationship? How would you like to be treated and provide exactly that level of service to your partner. It takes some time to create a habit, but once created, it can provide joy for a lifetime.

Love and Light,

Coach Kristine

ksemantel@gmail.com

720-234-0709

The Art Of Stillness Meditation Series Part 3

Coach Kristine — Mon, 14 Sep 2009 01:53:00 GMT

How To Meditate

You already know how to meditate. You just need to give yourself a loving reminder. Have you ever sat on your patio and watched the sun set and felt the peace and calm wash over you, erasing your worries? Have you ever looked at the mountains or the ocean and been completely mesmerized and quiet? That is meditation. You can choose what works for you. It can be sitting in silence observing nature or you can find a quiet place in your home where you can focus on an object such as a candle flame or simply close your eyes and enjoy your own silence.It is not about being in a silent place, but being silent in yourself. Do not worry that thoughts creep into your mind. They will. Just observe them and allow them to move on. Do not attach to the thought. Do not solve the problems that come up. Simply notice them and dismiss them.

How long is long enough? As long as it takes to feel calm and still. It is useful for me to try not to talk too much immediately after meditation so I can hold onto the feeling of peace and stillness. Try first by listening to your tiny voice inside describing to you your meaningful purpose in life. Do not worry if you do not hear it right away. You will. Discovering your truth will be your greatest adventure and knowing your truth will be your greatest gift.

Love and Light,

Coach Kristine

ksemantel@gmail.com

720-234-0709

The Art Of Stillness Meditation Series Part 2

Coach Kristine — Sat, 12 Sep 2009 01:51:00 GMT

Rediscovering Calm

Historically,humans have spent much more time quietly contemplating rather than frantically moving. Once our concerns were primarily about feeding ourselves and physical safety. Our nature was quieter, more calm and more introspective. We enjoyed the inspiration of our natural world. In our reality today, we experience the opposite. We experience a stress encrusted lifestyle full of self-inflicted demands on our time,our minds and our bodies. We eat quickly, drive quickly, spend most of our day indoors and then fall into bed at night, expecting our minds will slow down with us. But the mind is in motion even after the body rests. Most people feel they do not have the time to stop and rediscover the calm of stillness. But, a few moments of calm each day can aid in how we respond to stress and the world around us, it can aid our sleep and reduce our stress. We have the strength to stop for a moment and choose a response instead of a reaction.

Love and Light,

Coach Kristine

ksemantel@gmail.com

720-234-0709

The Art Of Stillness Meditation Series Part 1

Coach Kristine — Thu, 10 Sep 2009 12:07:00 GMT

The Art of Stillness

About a month ago, I experienced a "coincidence." I had been taking a course on weight loss coaching and in that course, the instructor discussed stress and its effect on weight gain. He explained that stress triggers cortisol and cortisol causes weight gain, especially around the middle. He also stated only one scientifically proven method of stress control exists and that is meditation.

When registering for a yoga session online, I noticed that my yoga center offered a four week course on meditation. Since I do not believe in coincidences, I immediately signed up for the workshop. The spiritual leaders shared many of the reasons and methods of meditation. The most useful to me, were the universal principles that a meditation practice can bring to the practitioner.

Don't Do--Just Be

Our lives are full of tasks, chores, appointments, meetings and demands. Having full schedules and never slowing down creates stress. Meditation creates a space where the practitioner can just be. Why is this useful? Each of us has a tiny voice inside. The voice speaks to us and tells us our true nature, our heart's desire, our purpose in life. However, most of us never listen to that tiny voice long enough to receive its message. The message is our own personal truth, our reason for existence and, ultimately, our true happiness. Humans long to know their meaningful purpose. That is why we set goals,aim high and continually challenge ourselves. Humans long to make their mark in the world, but most of us never stop to consider what that will be or what truly speaks to our souls.

Love and Light,

Coach Kristine

ksemantel@gmail.com

720-234-0709

The Feng Shui of A New Relationship

Coach Kristine — Tue, 01 Sep 2009 12:07:00 GMT

Before you hang a welcome sign on your heart, have you taken a close look at your life to see if it welcomes a new partner or embraces your existing partner? You may be ready, but have you created the space necessary for a healthy relationship? Take a look at your planner. How much time can you devote to your new partner? Are there times you might become available for spontaneous dates? New relationships do not have a routine, so they require some flexibility.

Is your home ready for a new partner to visit or sleep over? Is it kept tidy and prepared for unexpected visits? Do you have refreshments to offer or is the only box in your pantry cornflakes collecting dust? In your space, it is a good idea to create the environment that attracts romance. Have a bottle of wine or other treats to offer. Be prepared for your new love to not only arrive, but also be comfortable in your space.

Examine your bedroom. Is it friendly for two people? Do you have two nightstands? Are flickering candles the feature of your bedroom or do the piles of laundry cause a fire hazard? Do you sleep on one side of the bed, creating space for your love on the other?

Tell the universe you are ready for romance by creating a sanctuary for two.

Feng Shui Tips

Keep your home tidy and welcoming.
Include some alternative lighting such as dim lamps or candlelight
In your bedroom, use restful skin toned color schemes with passionate accents such as red or purple
Keep water features out of the bedroom
Don't hide clutter, deal with it. You don't need the baggage
Keep a nice bottle of wine around
Look at your home through new eyes. Walk in your door. How does it feel? What do you see?
Carry the peace you have created with you everywhere you go. The beauty of your sanctuary will radiate in other areas of your life.

Remember, the law of attraction and be ready for the new relationship you manifest.

Love and Light,
Coach Kristine
ksemantel@gmail.com
720-234-0709