Mindful Exercise Enhancing Emotional Intelligence and Self-Empowerment

How to liberate your feelings and thoughts of overwhelm into empowerment and personal freedom.

1. Be aware of the thought and feeling that creates discomfort inside you.

2. Hold attention to the thought and feeling for 10 seconds.

3. Next with a soft smile, follow each in-breath, and then each out-breath for 15 seconds.

4. The fun part. Retrieve a memory that you love remembering, and re-live it in full detail for a minute.

5. Return to the here and now.

6. With your renewed energy, reflect back on the thought and feeling that overwhelmed you. With this renewed energy, and an intention, choose a way on how you will mindfully heal your overwhelm.

7. Sense how the senses in your body responds to this new feeling. 8. Finish with gratitude for who you are.

Kyra Consulting@ copyright November, 2018

How Do You Want To Feel?

Gertrude Stein a great American novelist quoted as saying on her death bed, “I hope I asked the right questions?” Often the question is more empowering and liberating than the answer. Here is a typical question we ask ourselves on a daily basis: What am I feeling? Do you like what you are feeling? Does this become your reality? What if you could feel better? What if you asked yourself the question, what do I want to feel? Try it, and see how this question shifts everything.

Now ask yourself, how do I want to feel. Take deep, slow breaths in and out, and focus on how do you want to feel.

I Want to Feel Rich

I asked myself the question last evening in my yoga class, what am I feeling. I was feeling timid, I had not been to my yoga classes for sometime. My instructor asked the class how would you like to feel. I closed my eyes and I thought, I want to feel refreshed, healthy, strong. I took several deep breaths, and then the magic happened. The word that surfaced is the word rich. Yes, I want to feel rich.

My entire being became relaxed. I then examined what does rich mean in this instance to me. I want to feel enriched in every aspect of my life, in every breath I take. I transformed to the connection with the vastness of plenty inside me and outside me. I could feel the world of abundance we all live in. In every facet of my life there is no poverty. This is how my feeling of timidity transformed into an experience of richness.

Wow, this knocked out every aspect of sluggishness inside of me. I felt resourced, available, secure, and happy. My mantra to the question was "rich". The question how do you want to feel is a great question in every situation. This is whether you are suffering with PTSD, anxiety, depression, loss, abandonment, a complicated relationship, or a difficult life transition. Make a shift on how you want to be.

  1. Ask yourself the question: How do you want to feel?

  2. Transfer your answer into I am what I want to feel.

The next step is transfer your answer into an empowering statement. For me, yesterday it is: "I am rich." Be impressed how you begin to see all the extraordinary ways in which you are what you want to feel. See the plenty inside you and all around you. Anxiety, fear, depression, PTSD does not hold power when your focus on being more than what you are feeling. This is living an organic life of possibilities.

Do enjoy this day. Thank you for reading my blogs, and do let me know of any topics you would enjoy reading.

To your richness...

With great pleasure,

Suzanne Kyra

Intuitive Eating:  Listening to your body’s wisdom—No More Dieting!

Intuitive Eating:  Listening to your body’s wisdom—No More Dieting!

Food represents so many things to us—nourishment, comfort, friend, enemy, guilt, pleasure, emptiness, fullness, desire, sensuality. In spite of thousands of books and articles written on the subject, and fad diets that come and go, our population is becoming increasingly unhealthy. Yet, research has shown that dieting does not work, and, in fact, may only make us less healthy. How we can we get off the food treadmill, leave concern about dieting behind, and eat wisely? 

There is a way:  “Intuitive Eating.” Intuitive eating is based on the premise that our body is able to guide us to healthy eating patterns—if we listen to it. So much of our eating is based on routine, social pressures, boredom, anxiety, or emotion that we have often lost our ability to truly listen to what our body needs. When we are eating intuitively we are creating a healthy relationship with our mind and body in which we become the expert in sensing our body’s wisdom. We learn to distinguish between physical and emotional sensations. The beauty of this approach is that it transcends traditional dieting. Rather than counting calories or over-emphasizing certain foods, we regulate what we eat and how much we eat based on hunger and satiety. Dieting works against human biology and often results in a craving for the “forbidden” foods, whereas intuitive eating teaches us to work in harmony with our biology by understanding it.

This sounds great in theory, but how can we put it into practice? If we don’t concern ourselves with dieting, won’t we eat too much “bad” food? It may seem counter-intuitive, but we need to learn how to eat. Here are eight steps to transform your relationship with food:

1)  Throw out the taboos

One of the effects of dieting is a physiological and psychological desire to binge on foods designated as “taboo.” In intuitive eating there are no taboos. Once foods are no longer described as “taboo,” most people lose interest in them. When we are committed to recognizing what our bodies really want, most food cravings disappear. Remember, one meal, one snack, or one day of a poor diet will not make you unhealthy. It is what you eat routinely over time. Progress to your goal is what counts.  

2)  Eat in tune with your body’s rhythm

Our body temperature fluctuates predictably during the day--lowest at night when we sleep and rising in the morning until it peaks around noon (along with the sun). It then dips between about two and five pm. Eating in tune with this rhythm enhances our metabolism—the rate at which we burn our calories. The act of eating raises body temperature, so the optimal times to eat our biggest meals are at breakfast and lunch, with a small meal in the evening. That way we burn our food most efficiently, and sleep most soundly because our body temperature needs to fall for us to sleep well. If you want to lose weight, consume most of your calories during the first two meals. Having a skimpy breakfast and lunch, and then eating ravenously in the evening is a recipe for weight gain, a sluggish day, and poor sleep.

3)  Learn to respond to your body’s signals in a healthy, positive, nurturing way

This is perhaps the most important principle of intuitive eating. It is when we do not listen to our body’s needs that we may harm it. Eating when we are hungry and stopping when we are full is fundamental to eating well. When we eat slowly with awareness and gratitude, our body will let us know when we have had enough before we overload it, and will also let us know what foods are best for us.

4)  Eat slowly with awareness and gratitude

About 30% to 40% of our digestive response to our meal is due to how it looks, smells, tastes, and satisfies. If we consume our food without awareness of these factors, we may be metabolizing at only 60% to 70% efficiency. We then become susceptible to various digestive disorders. When we eat too fast or fail to notice our food and our body’s response to it, we think we are still hungry and tend to eat too much. When we register satisfaction with our food, we no longer need to fight ourselves about what we eat. 

5)  Eat in a relaxed manner—breathe!

When we eat under stress, even chronic, low level stress, our metabolism decreases and we burn fewer calories. Anxiety and worry produce stress, and weight gain can result. The antidote is to promote relaxation when we eat. The more we oxygenate ourselves with conscious breathing while we eat, relax, and enjoy ourselves, the better will be our digestion, calorie burn, and nutrient assimilation. 

6)  Eat the best quality of food 

The nutritional and energetic quality of our food is impacted by every step in the food chain--from what farmers place on their fields, to how the food is harvested, shipped, stored, and cooked. When we consume it, we are impacted by its entire history. The higher the quality of our food, the greater its nutritional value. When we consume low quality food laced with preservatives and chemicals, our body registers it as nutritionally deficient and signals us to eat more. 

7)  Honor your feelings without using food

Unconsciously and consciously, we associate certain foods with emotional attributes based on triggers from our past. We long to eat foods that brought us comfort in another time. Food so often can become a substitute for something we are missing in our lives, leading us to eat foods that don’t enhance our health, or eating when we are not hungry. Fear, anxiety, boredom, or sadness are all emotions we experience throughout our lives. Responding to those emotions with eating may provide short-term comfort, but doesn’t do anything to solve our problems. Eating to satisfy emotional hunger may make us feel worse as a result. 

8)  Respect and love your body

We live in a culture that equates thin with beauty, well-being, and success. The first step in countering these false expectations is to accept our genetic heritage and inherent body size and shape. When we accept our bodies, we feel better about who we are, and are then not driven to constant dieting to alter our basic shape. 

“Taste and discernment are cousins. They both require you to choose carefully.”  --Suzanne Kyra

Three Easy Ways To Make Your Relationships More Meaningful

Everything we do is in the form of relating to ourselves or to others. The more mindful we are, the more meaningful are our relationships. The greater our self-awareness the greater our success in healthy relationships. Of course it is important to understand what are the tools to enhance our relationships and make deeper mutual connections. Here are three easy ways to make your relationship more meaningful.

One, be very aware of how you present yourself to the world. How do you GIVE of yourself? Are you friendly, genuine, and intelligent in your presence? Giving is what the world observes and experiences, the more available and reliable you are are, the safer you are to others.

Two, be very open in genuinely RECEIVING what is being given to you. If it is a gift, a complement, or a recognition, receive it with an open heart of recognition and gratitude. If it is reporting of something that caused harm or difficulty for someone, receive it with openness, compassion, and assertion. For instance, you might state: “This is difficult to hear, and I understand how this is difficult for you.”

Three, create GOALS how you will nurture and build your relationships. Setting goals for your relationships are a form of a boundary, on how to keep the connection alive and vibrant. You become more of a creator on how to help the relationship be the best it can be.

Remember everything is about relationships. Thank you for reading this blog. I would love to hear your feedback.

Very Sincerely,

Suzanne Kyra

This Is Your Time To Live With An Abundant Attitude -and see magic happen.

This Is Your Time To Live With An Abundant Attitude -and see magic happen.

No matter what your situation, your need, your tasks, this moment is your time to show up and live. Live with a humility of kindness. Living with abundance is not what we have it is what we share. Abundance surrounds us externally and internally. Externally is the Natural World that surrounds us. The internal world is how we embrace the world no matter how enjoyable or difficult a situation.