Declutter & Lean In
It's Sunday morning and I wake up around 8am. I've forced myself not to look at my phone until after yoga, meditation and journaling. So by 930 I sit down with a cup of tea to look at my emails.
Mind you, my personal inbox always has at least 200 unread emails. But they're way back in the 500 odd emails that rest in my inbox. So I check my emails - flight agencies, random newsletters I've signed up to, people selling me courses, business coaches giving advice, journaling instructor courses.
I delete all the newest emails.
Not a single one of actual importance.
Later that day, I'm chatting with a friend of mine, Sarah. I mentioned something about a woman who is particularly successful in the online world. After a moment, Sarah responded; 'I don't follow or listen to any one anymore. Not business people, not yoga teachers. It's all distraction. I just do my own thing.' (she was referring to her own yoga/oils business).
That advice struck me. Because, being a curious woman, I tend to Google a lot, sign for a lot of newsletters, follow a lot of people on Facebook. As someone who tends to think other people know better, I can be swayed to watching videos and reading other people's work.
TO THE DETRIMENT OF MY OWN WORK.
So, today I implore you to do what I did and spend some time de-cluttering. This could be your physical environment - we've all seen those clutter shows on TV and read about the importance of decluttering.
““Cluttered home, cluttered mind.” ”
What I'm actually inspiring you to do today is to declutter your online world. Go through your inbox and delete all the newsletters you receive but never read, go through Facebook and cull or unfollow all the people who are distracting you.
Here's what really stuck with me after chatting with Sarah and being super-inspired by her comment;
//How much time & energy do we waste in reading those emails or even just the fact that we have to delete them?
//How much do we give our power away when we read a lot of magazines, articles and advice from other people instead of turning inwards?
Once you've decluttered, spend some time in meditation & then journaling - SPEND SOME TIME LEANING INWARDS.
What does this decluttering experience mean for you?
What does it mean to trust yourself more and turn inwards for advice?
Write your way home,
Katrina
#LTFI (lean the F in)
Photo by Kara Michelle on Unsplash
What Intuition Sounds Like
Years ago, in the midst of feeling completely lost, utterly useless and down in the dumps, I went researching (it's what I do).
Into the Google Search bar I typed;
'How to tell the voice of fear from intuition'?
See, when you are so caught up in your head and you've let all your voices have free range for two decades - well, there's a whole lot of warring going on up in your head.
At this confused and complicated time of my life, the voice of Intuition was not apparent to me.
Want to know why ?
Want to know what I learned from my research?
(and I sincerely wish I could link that very blog but I can no longer find it)
I found a beautiful blog and one sentence struck my core and remains part of my biggest message today;
Fear is the loud voice shouting while Discernment (Intuition) is a hand on your back gently guiding you, 'this is the way.'
Intuition speaks softly, in gestures, in symbols. Intuition requires your attention, your silence in order for it to be heard.
Intuition requires practice. Like a muscle it must be built. If you are now, like I was then, so caught up in the voices of your mind, you have trained your Rational thinking mind to be strong. You have flexed that muscle.
Now you must learn to flex your intuition.
How?
1. Daily card. Pick a card in the morning (Oracle Card) - choose just one and Journal on what you think/feel it means.
At the end of the day journal on what actually happened.
2. Guessing games - play with fast games where you don't think too much about it first. What colour is the car that's about to come around the corner ?Who's the next person who will call you.
3. Take yourself on an intuitive trip. Could be a 20 minute walk or a half day drive... or longer... simply go where you feel drawn. At every intersection take the turn that feels best for you. Play with this. Enjoy the process. Trust that you are heading in exactly the right direction.
4. Trust yourself. I know this can be hard and the best piece of advice I've ever read about this is --- don't beat yourself up if you're Intuition is wrong, if you get it wrong. Practice Self-Compassion here.
Write your way home,
Trin
Why Gabrielle Bernstein wrote a book on judgement
Judgement, judgement, judgement.....
I'd be lying if I said I didn't judge others and myself and so would you.
We all engage in judgemental behaviour. It's a pain-inducing habit that reinforces our separation. Gabrielle Bernstein recently released a book, 'The Judgement Detox' because she saw what Judgement was doing not only to her but to others.
In an interview with Lewis Howes, Gabby speaks about how judgement impacts our lives;
// blocks your power
// blocks your connection to relationship to higher power, to intuition, capacity to attract
// impacts our relationships
// keeps us small
// keeps us stuck in a low vibe
“Judgement comes from the moment of separation.”
Separation from who really are - the oneness, the light, the connectedness. When someone makes you feel inadequate, when someone makes you feel "less than", when you feel different, alone, better than, worse than. All of these are moments of separation that become thoughts that we keep thinking and we develop that separation by thinking over and over again.
"The wound from this separation is something that we run from all our lives," says Bernstein. Judgement is how we run (one of the ways we run, like addiction). Avoid feeling our deep rooted feelings and we use judgement in the same way. Seemingly we feel better for a moment in time.
We project out what we do not want to feel within and that becomes an addictive cycle. Putting it out that we want to feel it and then we unconsciously feel guilty.
Overcoming judgment
As always, in the moment, I advise you to take three deep breaths and observe. Witness the thoughts and processes.
When you have time, ask yourself some questions, get your pen out and analyse;
1.What or whom am I judging?
2. How does it make me feel?
3. Am i justified in that judgement?
4. Is there a situation in your past that has triggered this judgement?
5. Is this true?
6. Can you release this now? What will you need to do in order to release this trigger/feeling/judgement?
7. Who do you need to forgive to let this go?
8. What do you need to let go?
Write your way,
Katrina
Ps. For more information and full process, get your hands on Gabby's book.
How to LEAN IN to your EMOTIONS
// Feel It //
Lean IN.
We have to feel what’s coming up for us.
We distract ourselves by “doing” in myriad ways;
// social media (raising my hand here!! I’m scrolling for something unknown... because what needs to be made known is within me)
// TV
// surfing
// hiking
// working
//cleaning
// seeking out friends
// generally being busy
// what’s your distraction method of choice ???
But, but, but
When we suppress thoughts or emotions they come back with a vengeance. Scientists have studied this. The results are in. This is Fact.
We have to feel what we’re feeling; allow it time to shine so it can fall away gracefully.
Lean into what you’re feeling.
Explore it.
Feel it.
Then watch as it miraculously dissipates along with its control on you.
So -- here's some tips on leaning in;
1. As you go through out your day, pay attention to what you are feeling and acknowledge. 'I am feeling Angry'. Keep in mind you are a human having an emotion. You do not become your emotion. Eg. I am Angry - as often as you can focus on shifting your thinking away from being an emotion to being a human having an emotion. Note what this shift brings up for you.
2. Find a comfortable, quiet place where you can be alone and undisturbed, sit with your eyes closed. Focus on your breath. Ask yourself, 'What am I feeling,' allowing whatever comes up to arise - even if it is tears. Begin to label or name what you are feeling. Sit here. With all of these feelings.
3. Write to your emotions - engage, for example, anger in a discussion on the page. What does Anger need to say? How can you work with Anger? What does Anger need? Promise Anger you'll be a better listener from now on, rather than hiding from it or suppressing it.
Write your way,
Katrina
Let go of these to FEEL BETTER about yourself...
Got that knot in your chest? Feeling a little (or a lot) meh? You know, mopey, procrastinating, watching series on netflix back to back, feeling stuck, moping around the house...
You've got a project you want to work on - application to study, a book you want to write, a business you want to start but you can't get yourself together enough to actually start (or continue) the damn thing.
I guarantee you'll feel BETTER if you quit engaging in the following behaviours;
1. COMPARING (Yep, Comparisonitis is a bitch and a sure-fire method to keep you feeling small)
2. JUDGING OTHERS (Judging others generally means you don't accept that characteristic or behaviour, or you exhibit the behaviour or characteristic but aren't aware so you project it, or there could be a level of envy or resentment)
3. Listening to the voice of FEAR rather than DISCERNMENT (hint: fear shouts while discernment whispers)
4. Playing the BLAME GAME (you could be avoiding accepting responsibility... among other things)
5. Engaging in VICTIM MENTALITY (what about me???)
6. PEOPLE PLEASING -- Get your FREE DOWNLOAD, 3 steps to stop people pleasing by clicking here
Becoming more aware of yourself - your thoughts and your behaviours - will enable you to see if you are engaging in these kinds of behaviours...
If you're reading this and identifying these behaviours but you're wondering, how the hell do I shift that? Start by just changing your state. Turn off the TV and on the music - dance, practice yoga, jump around. Take yourself on a walk, a jog or a swim. Get under a cold shower if you have to!
Pull yourself out of your slump because honey, no one else can do that for you!
“Pull out your pen and paper and remind yourself of who you really are”
1. Begin with a fountain of GRATITUDE. Acknowledge and appreciate all the good in your life and about yourself. Be specific. Eg. I'm grateful for the hair on my head, my blue eyes that see well, for my healthy body, my legs that walk me everywhere, my body that bends when I practice yoga... and on and on and on....
2. Write about everything you have achieved and accomplished so far.
3. Write out your dreams in positive, active language as though they are a reality NOW. What do you want in all areas of your life? How do you want to feel, who do you want to be, how do you want to spend your time?
(if you're feeling really down and this is wayyy too far, take it a step back. eg. Instead of staying "I earn millions of dollars" if you currently don't have a job and that seems ridiculous write about how abundant the world is and you know that there are lots of people in the world who were once in your position and now have millions so you can do it too. That you know you have a wealth of abundance within you to create and share)
4.. Write one action you will do today that will take you closer to this dream. One small step.
Go and do that one thing. Go, now.
Write your way home,
Katrina
Photo by rawpixel.com on Unsplash
Stuck in the same old thoughts? Read on...
Do you ever find yourself turning the same thoughts around and around in your head? 'Oh I don't know how I'm going to get this job finished by the deadline. If I don't meet the deadline I'll let the team down and myself...Oh I don't know if I'm going to get this job finished by the deadline....' On and on and on...
Have you ever been stuck in a loop where a certain thought/group of thoughts just doesn't leave for days (or weeks) on end? When it feels like an old record playing and no matter how hard you try, you can't find the STOP button. It just won't stop!
We beautiful humans have anywhere between 12,000 to 60,000 thoughts per day. According to some researchers, as many as 98 percent of these thoughts are exactly the same as the day before, (how boring?).
If you're stuck in a negative cycle of thoughts it be very, very painful to be in our own heads.
One of the techniques you can use to WRITE YOUR WAY OUT of these thought cycles... is changing your perspective. You can write about yourself in third person, from another person's perspective or you can narrate the situation. You can write about the situation as though it's a comedy. Anything to shift your perspective on the situation andopen your eyes to more possibilities that you cannot see because you are running the same thoughts over and over.
If you want to learn how to write from different perspectives, hit the contact button and drop me a line.
Another practical tip you can utilise - when you notice yourself thinking that same old thought again, stop yourself, take a deep breath and replace the thought with a newer, positive one. Even if it is just a thought that OPENS MORE POSSIBILITY. eg. Original thought, "I can't do this." to "I've never done this before but I am going to give it my best go."
With heart,
Katrina
Your answers for you, You're welcome!
Don’t know what to be when you grow up?
Don’t know what your purpose is?
Don’t know what to do next?
I call bullshit.
And you know what?
//SPOILER ALERT//
I don't have all the answers for you like I promised in the title..
But YOU DO.
Deep down, you know. You know AND You ALWAYS have known.
You're just letting other voices get in the way. Read: Fear, doubt, limiting beliefs... lies.
But here’s the truth.
You get to choose.
Here’s the key to that sentence – YOU GET TO CHOOSE.
In every single moment, in every single situation – even if you don’t feel it is this way – you have a choice. You get to choose. Always.
So why are you running around trying to fill yourself with quick fixes, trying to quiet that inner voice with social media, books, conversation, alcohol, junk food, tv?
What you really need?
Where the answers lie?
In your heart.
Right there.
Walking around with you every moment of every day.
Your heart.
Keeping you alive and speaking to you in quiet gestures.
If only you could silence the noise.
If only you could say no.
No to distraction.
No to procrastination.
No to friends (from time to time)
No to alcohol.
If you could sit still, be with your heart.
If you would listen.
Really listen.
Your answers, your meaning, your purpose, your next move, your next choice? It’s right there.
Just ask and Listen In well.
Your heart is always speaking to you.
So pull out your pen and paper and let it speak to you.
From my dear heart to yours,
Katrina
What is yours and what's been handed down...
“EVERY book is a quotation; and every house is a quotation out of all forests and mines and stone-quarries; and every man is a quotation from all his ancestors.”
I'm writing to you from my childhood home. The place in far north Queensland, on the outskirts of Townsville where I first walked, spoke my first words and ate my first piece of kangaroo poo. Yes, it's true and no, kangaroo poo is not a part of the NQ diet.
Tucked in under the doona of the queen bed that now fills most of my childhood bedroom come spare room, two shelves of stuffed toys watching over me, I reflect on the child I was growing up here.
I reflect on the quotation that I am of this place, my parents, their parents and the people who lived in this town, this country before me.
If you need a reason to write, let it be this;
TO KNOW AND UNDERSTAND YOURSELF MORE FULLY.
Learning as you write what it is you really THINK, FEEL, BELIEVE.
Inquiring as to where those beliefs come from and what they mean, how they facilitate what you are, who you are and how you live.
We are most certainly quotations of our ancestors -- have you ever taken the time to stop and reflect on what they have given you. Other than life. What beliefs? What ideals? What is yours and what are theirs?
Is it time to stop and reassess your values? What is yours and what was simply given to you without your attention?
With heart,
Katrina
Which wolf are you feeding?
Have you heard the story about the Cherokee Indian teaching? The one about the two wolves.
It's been doing the rounds on the internet and it's recounted in more than a handful of books.
It goes like this:
-------
An old Cherokee is teaching his grandson about life. “A fight is going on inside me,” he said to the boy.
“It is a terrible fight and it is between two wolves. One is evil – he is anger, envy, sorrow, regret, greed, arrogance, self-pity, guilt, resentment, inferiority, lies, false pride, superiority, and ego.” He continued, “The other is good – he is joy, peace, love, hope, serenity, humility, kindness, benevolence, empathy, generosity, truth, compassion, and faith. The same fight is going on inside you – and inside every other person, too.”
The grandson thought about it for a minute and then asked his grandfather, “Which wolf will win?”
The old Cherokee simply replied, “The one you feed.”
-------
How do you feed the wolves?
With your words.
Which Wolf are you feeding?
What words are you using?
With heart,
Katrina
image from pinterest;
Do you knock back compliments?
I was sitting in the loungeroom with my boyfriend the other day, using him as a lounge chair actually, as I was sharing my idea for a new project. I was loosely hanging from his neck, relaxed and comfortably babbling about my idea and how it might look.
He paused and looked at me the way I look at him when he's in the kitchen (did I tell you he's a chef?) with adoration and curiosity. 'You're really clever, ' he said. I could feel my body clench as the words came from his lips, rejecting the statement before he had even finished it. I sent his pretty compliment sailing straight back into his face, 'Oh no, I'm not. Loads of people have done the same thing...'
I could hear the words I was saying like I was hearing someone else speak. Simultaneously I could feel the sadness in my heart. Not only was one part of me saying, 'I'm not clever', there was another deep part of myself claiming that, in fact, I was dumb. 'My business isn't making any money, I'm still a waitress, I can't be that clever...'
Immediately my heart felt heavy. My body felt heavy. I could have sat there and cried for an hour.
In an instant I had closed off, refusing a gift. Refusing his gift to me. The energy of the moment changed, as the air filled with my negativity and doubt.
Now, this was only two days ago. Even with all that I know, even with all the work I do on my words and my worth... I still allow that negative voice in my head to get carried away.
It was a window into the direct impact of my words on the world around and inside of me.
Every day I sit down with my mindercise booklet and work on my mind. I work on rebuilding those negative neural pathways in my brain with positive, strengthening ones.
It seems I have a lot of work to do.
I'm sure many of you can relate to this experience of self-doubt and negativity. Am I right?
Are you aware of the words you say and think and about yourself?
How they are impacting your action, reaction and response to the world and others??
Are you limiting yourself and your life and your opportunities???
Worth thinking about isn't it?
Psstt... I've got a FREE e-book that helps you take a look at your WORDS + WORTH. Get it here!
With heart,
Katrina
IMAGE FROM PINTEREST BY By Javys B.
Do you notice your words?
In my work as a journal muse – teaching women how to use writing as therapy – I've become accustomed to listening. In between bouts of writing and different activities, we often share our experiences. It is here that I became acutely aware of the correlation between people's words and their worlds.
Someone who is having a rough time, a down patch, will use words like can't, not, no, shouldn’t. Phrases like, 'I couldn't do that,' 'I couldn't believe they did that to me.' 'How could this be happening to me?' 'I couldn't do that.' 'They have a problem, not me.'
Those in a better headspace, who are doing well? Tend to use words like can, yes, sure, I'll do my best. Phrases like, 'I listened and really tried to understand.' 'I'm really happy that he's doing so well.' 'This is great!' 'I am really enjoying myself.' 'I learned a lot'.
Notice the difference?
Words create worlds. Of this I am certain.
Have you ever stopped to listen to your own words and reflect on how they are creating your world? Are you aware of the words you use on a regular basis?
Are they creative or destructive?
Positive or negative?
Get my free Words + Worth e-book to read about the impact words have on your self-worth and therefore, your entire life... PLUS how to change your words.
With heart,
Katrina
Seeking, solstice, your answers lie within
All the answers you seek exist already.
They are not in another online course.
Not hidden between the pages of a self-help book or your Facebook Feed. (Trust me, I've tried looking for answers there for years!)
Your answers are not in affirmations (as great as they are).
Your answers already exist.
You just can't hear them because you're so busy grasping outwards.
Trying to find the answers.
Filling your void with courses, study, food, parties and anything else that you can find.
Which, in fact, only fills the void with pointless noise.
Noise. Noise. Noise.
Not answers.
Your answers exist.
Trust me.
Your answers are being whispered by your soul, daily.
But that's the thing about our souls.
They speak in whispers.
The voice of discernment does not scream and yell.
No, no, that's our friend FEAR.
(False Evidence Appearing Real).
See FEAR likes to carry on.
Because fear is, well, afraid.
What do we do when we are startled in the
dark?
We yell.
We scream.
'Watch out!'
'What was that?!'
'Ahhh!'
Fear doesn't really know any other way to speak.
Fear tends to carry on SO extravagantly, SO loudly that he drowns out our discerning voice of soul.
How do we turn the volume down on Fear?
We sit still.
We breathe.
We listen well.
What better time to do so than winter solstice?
Today is the shortest day of the year.
Winter is well and truly here and what better space to tuck up with a hot water bottle, a journal and pen some words on paper.
What better time to snuggle up and listen...
To..
You.
To have chat with your inside people.
Meditate.
Journal.
Reflect.
Here are some questions for you to ask of your higher self... your soul... <3
What do I most need to hear right now?
What is the one most important action I can take today?
What is my highest value right now.
What do I most need to learn?
With heart,
Katrina
Nuns, habits and... prostitutes?
A trickle of water slides down the passenger window
sluggishly like the morning traffic in lanes beside me.
On the curb stiletto heels
black pleather, 4 inches catch my eye.
Her back to me yet easily i see black makeup
sliding down her cheek...
her cheek worn like an outdoor settee
in far north Queensland sunshine
beaten by the sun, the rain and the sun again.
The traffic before me surges forward;
no faster than the drip snaking down my window.
My eyes peel from the lady of the night
fingering clothes in a second hand store
to the whites of a holy woman
walking by her.
Head to toe she is covered, down to her thongs
in clean, pressed white.
Her habit covers head and reminds me, once again
'Practice makes habit'
and oh, how our habits
Create our reality.
What we do day in and day out lines up to create our lives.
Here's a fun activity to show you if your life is aligned with your values.
Take your journal and some quiet time to reflect...
What do you VALUE? What is important to you in your life?
Forme it's family, friends, my time, words, writing, travel, adventure, good food, good wine, laughter, creativity, sharing. As a few examples
Once you have listed a handful of values, I invite you to answer the following questions
In an average week, where do you spend;
Your time
Your money
Your energy
Now cross check where you spend your time, energy and money with your values. Do they align?
Take a moment now to write a reflective paragraph. This might include an action step or action steps if your values did NOT align.
Remember, what you do every day is the life you are creating and who you are becoming.
With heart,
Katrina
By candlelight; writing & ritual
Writing, just like prayer, yoga or a morning routine can be likened to ritual. Similar to creating an altar to pray before or rolling out a mat for yoga you can create sacred space for writing.
In fact, I invite you to do so and watch how your practice changes.
The ceremonial use of light is familiar to most religions, faiths and beliefs. Be it candles, fire, or the rising and setting of the sun. Light, fire, like all elements is seminal to ritual.
I often light a candle before a journaling session.
The candle light, to me, symbolises illumination, energy and life force.
Lighting a candle also adds to a sense of ritual around the writing process.
It's also a beautiful bookend – light the candle before you write, blow it out when you finish.
I love simple rituals, simple activities.
Next time you write, why not try a candle or incense?
If your candles are scented or you choose incense – there's a whole set of reasons to delight your olfactory system while you write.
xx