“New Beginnings”

Dear Readers,

It has been some time since I’ve shared with you via this newsletter! When I last wrote, I was undertaking intense professional training in Mindfulness Based Stress Reduction.  Since then, many shifts have taken place and I’m eager to share with youwhat I’ve learned about mindfulness, stress reduction, and well-being! And with the explosion of mindfulness in the mainstream media this past year (have you been noticing too?), it seems that an ancient philosophy and practice for maintaining health is blossoming within the larger public eye – and I find these to be exciting times!

I would like to thank you for subscribing to my email newsletter; whether it was two days or two years ago, I remain grateful for your interest and support. (Remember if you prefer not to receive my newsletters, you can easily unsubscribe following the link at the bottom of this email). I do, of course, hope you’ll be interested in following along as I share some of my professional and personal adventures in Mindfulness and Whole Health Psychology.

A full issue of this newsletter will be forthcoming (along with some changes in formatting and design), and in the meanwhile I have updated my website to reflect the mindfulness classes and workshops I’m offering this autumn season. To learn more, please click on this link:

http://loriboothroyd.com/workshops-2/

As you will see in these website updates, as well as within the future issues of this newsletter, I’m in the midst of a professional “emergence” of sorts.  I find myself taking many deep breaths and digging deeper to meaningfully integrate my personalmindfulness practices  (which I’ve kept primarily private for almost 20 years) within my professional life.  In the midst of this ongoing endeavor, I consider it a time of “new beginnings”.  I will devote these articles and services to you in hopes that I can be a meaningful part of your lives……supporting your next steps as well as finding joy in your present moments.  I hope you will join me!

With the warmest late summer regards,

Lori

About Dr. Lori Boothroyd:

Dr. Lori Gray Boothroyd is a licensed psychologist and mindfulness teacher. She was introduced to meditation as a young adult, and specifically learned the methods of Mindfulness Based Stress Reduction as a way for her to cope with chronic pain and stress
associated with Lupus, an autoimmune disease. A dedicated meditation practitioner since 1995, Lori recently began formal teacher training with the Center for Mindfulness at the University of Massachusetts Medical School. She has participated intraining retreats led by the senior teachers at the Center for Mindfulness, including former executive director Dr. Jon Kabat-Zinn, founder of the Mindfulness Based Stress Reduction program. Lori is dedicated to reducing stress in the lives of herstudents and clients through her private practice and workshop offerings. For more information about Dr. Boothroyd, please visit her website at www.mindfulmichigan.com.

Well, it has been many moons since I’ve published a newsletter! I appreciate and want to thank you for the many email inquiries I’ve received, some curious, some concerned, all wondering about where I’ve been! Many thanks. 2010 was a jam packed year. My local practice in Traverse City, Michigan exploded with growth. I’m grateful to be collaborating with local physicians and practicing health and wellness psychology. My private practice allows me to put the best of my clinical and coach training to work in tandem. What a gift!

I also found myself in the midst of this transition feeling at times bewildered and frustrated. I wanted more advanced skills and knowledge for myself and my clients/patients. It felt like the right time for me to “hit the books” and focus on a specialty area. I realized that, like most of us, the challenge in living well is not generally about a lack of knowledge; much of the time we’re overwhelmed with information! What I returned to, again and again, was more about the “how” of living – How do I want to live? How am I guiding my clients in how they want to live? What enables us to live authentic, whole lives?

And I returned to the concept and practice of Mindfulness. I attended a 9 day intensive retreat last summer led by Dr. Jon Kabat-Zinn, the founder of Mindfulness Based Stress Reduction. This extraordinary experience gave the opportunity to reconnect with my own health and well-being. It was a transformational nine days! I made up my mind to pursue this specialty area and offer it within my private practice.

So, I’ve been a bit obsessed ever since. And frankly I was unsure what to share with my readers in the meanwhile! Finally a dear friend urged me to simply write to all of you and share the process. So here it is.

This week I’m heading to Boston for an advanced practicum training in the Mindfulness Based Stress Reduction curriculum at the Center for Mindfulness, housed within the University of Massachusetts Medical Center. It was an honor and gift to be chosen to attend this intensive and intimate training. I’ll keep you posted on what I learn!

In the meanwhile, I’m sharing a short introduction to Mindfulness that I’ve featured as a new page on my recently updated website. You can check it out by clicking here.

The next newsletter will introduce the 7 attitudes that provide the basis for Mindfulness practice and we will be exploring each in more depth in future newsletters. I also hope to hear your comments and questions about whole health and mindfulness!

Thank you reading and sharing the journey.

All my best to you,

Lori

Dr. Lori Gray Boothroyd is a licensed doctoral psychologist and a professional certified coach. Her private practice, centered in Traverse City, Michigan, specializes in Mindfulness-Based Interventions and Whole Health approaches to Mental Health and well-being. Traditional counseling is available for relief from depression, stress and anxiety, as well as support through life transitions, including strategies for coping with chronic illness and healthy weight loss. Please visit www.loriboothroyd.com for more information and details on how to get started by scheduling a consultation with Dr. Boothroyd.

Spring is on its way!  A dear old friend posted this on his blog page last Thursday:

“March 4^th = MARCH FORTH!!!  You dig?”  

I dug it (thanks for being you, Damon) and I chuckled to myself.  It seems to me that March is the time when we begin to dig ourselves out of the snow (and often the psychological hibernation that comes with it) and give ourselves a fresh beginning, renewing our commitment to health and well-being.  Today’s article about a simple but powerful principle called “Kaizen” will help you along your way! 

But first, some updates on 2010 news from Centered Living:

If you’re curious about Mindful Eating programs for weight loss, visit my website or simply click here.  I’ve designed a new “packaged” program for you, combining education and private sessions with me to further support your path toward Intuitive and Mindful Eating.  You can participate no matter where you live, so please do email or call me if you’re interested in exploring possibilities! 

And, if you live in the Traverse City area, I’m teaching a two session introduction to the principles of intuitive eating and mindfulness through Northern Michigan College’s Learn for Life program on April 29^th and May 6th.  Stay tuned for more details! 

In other news, I’m on Facebook, with a page newly dedicated to Centered Living.  To find it and become a “fan”, please click on the icon below, or simply do a search on Facebook using the terms “Centered Living Lori Boothroyd”.   I hope you’ll join and connect! 
Centered Living, PLLC

Promote Your Page Too

I welcome the opportunity to support you on your journey! 

~~Feature Article:  “March Forth, Kaizen Style!”~~ 

As I mentioned to you in my last newsletter, I’ve designated 2010 to be a year of deepening my understanding and experience of Mindfulness.  As we “March Forth” into a new season, let us also be aware of the present moment.  Every step of the March can be one of awareness, joy and empowerment. 

We can always begin with what we already know, breaking it down into small steps, which is the “Kaizen Way”.  Here is a quick intro to Kaizen for you to consider as you make the transition into spring:

Recall the quote I’ve shared with you previously from Lao Tzu:

“The Journey of 1,000 miles begins with a single step.”   

The “Kaizen Way” literally translates into “Small Steps” and has been used in Japanese management for many years.  Only recently have we considered its value as an approach for our health and well-being.  Kaizen offers us a sane, simple and powerful strategy to change and grow. 

Consider for a moment how we usually consider making change.  We tend to think very big, creating pressure on ourselves to alter too many things at once.  When we feel the emotional overwhelm this approach creates, we have a tendency to drop off and feel discouraged.  Kaizen offers an opposite strategy:  Simple, small steps that point us toward success. 

So, here are some comparisons:

Rather than changing every aspect of the way we eat, what we eat, how much we eat, etc., just choose one small thing you will do differently this week around food.  You might choose the small step of sitting down and breathing deeply before you begin eating a meal.  That’s all.  What difference do you predict this would make?  Over time and with consistency, this small step would likely transform your relationship with food.  One small step of success would lead to another.

One small step. 

Here’s another example:

Rather than telling yourself that you must force yourself onto the treadmill daily for an hour, you choose instead to simply march in place as you watch TV each day for 5 minutes – again, what do you predict would happen as a result of this tiny step?    

I had a client who used Kaizen to cut a serious dependency on caffeine.  He succeeded by letting go of one sip of coffee a day (literally) until he’d moved from drinking 10 cups a day…..to nothing.  One sip at a time.  That is the Kaizen Way. 

So, whether you’re interested in losing a few pounds that were gained while you hibernated this winter, or you’d like to shift how you experience food, or you’re tackling something that creates emotional pain in your life such as depression or anxiety, you can do it utilizing the principle of Kaizen. 

Think of the journey of 1,000 miles……..then back it down to the present moment.  And then, imagine the smallest step that points you in the direction of success. 

And take that step.  Then, begin again in the present moment.  Take another small step.

Small steps lead to giant leaps! 

If you’re eager to learn more about this simple yet powerful principle,  I highly recommend the book “The Kaizen Way: One Small Step Can Change Your Life” by Robert Maurer.  And drop me a note to let me know what you think! 

The philosophy and practice of “Kaizen” combined with mindfulness of the present moment helps us to choose the single steps that matter most as we “march forth” (or skip, or walk, or meander, however you choose to move) along your journey toward authentic wellness and centered living.

Wishing you Many Bright Spring Blessings.

Until next time,

Lori

 Dr. Lori Gray Boothroyd is a fully licensed psychologist and a professional certified coach, specializing in whole health psychology and facilitating retreat experiences.  She is dedicated to helping women eliminate emotional eating and banish “yo-yo” dieting forever!  Lori co-authored the book “Going Home: A Positive Emotional Guide to Promote Life Generating Behaviors” with her husband, Dr. Gregory Boothroyd. They reside with their furry family in Traverse City, Michigan.

The New Year is approaching!  Many folks ask me about New Years Resolutions  and what my opinion is (or if I set any resolutions for myself).  This has led to thought provoking discussion and I decided to briefly share a little “food for thought” in my final 2009 newsletter.  But first, some updates on 2010 news from Centered Living:

I’m offering both face-to-face and telephonic counseling and coaching in my Traverse City office along with the continuation of a fun and enlightening workshop series about “Mindful Eating” and weight loss.  If you’re curious about the new Mindful Eating programs, visit my website or simply click here. In early New Year 2010 I’ll send a brief announcement of the next teleclass starting date.  I’ll also share more information about a new packaged program, combining education and private sessions with me to further support your path toward Intuitive and Mindful Eating.

And – If you’re a coach in training, or a new coach, you may already know about my Mentorcoaching program.  This self-guided structure is an affordable way to access guidance and resources I share from my experience of launching a private practice.  I often learned the hard way, but you don’t have to! For more info, please click here.

I welcome the opportunity to support you on your journey!

~~Feature Article:  “To Resolve or Not to Resolve?”~~

As I mentioned, I am often asked the question this time of year about the infamous “New Year’s Resolution”.  To resolve or not to resolve, that is the question!  As many of us have learned through personal experience, most resolutions fail to take a meaningful and sustainable hold.  There are some very important reasons for this predictable and discouraging outcome.  But first, let’s review the typical defeating pattern:

1. First comes the emotional roller coaster, exhaustion, over consumption and general chaos of the holiday season, leaving us feeling out of balance and un-centered.  This sets up a “perfect storm” for step 2.
2. Next comes the traditional New Year’s with cultural pressure and encouragement to resolve to be and do “better” next year. The calendar gives us a “reset” button, a fresh start.  So, in the “heat of the moment”, we create set our resolutions.
3. Our resolutions are generally lofty, as we verbally vow statements like “This year I’m going to get into shape”, or “This year I’ll lose that 15 pounds”, or “This year I’m going to eat right.”   You know the typical resolutions!  We’ve heard or made them for many years.
4. But, by February, most of us have “failed” or forgotten our resolutions, feeling that we’ve missed the window of opportunity to start anew. We become discouraged, and perhaps even berate ourselves for lacking discipline or will-power.  Then the pattern repeats itself a year later during the next holiday season.  Ugh!

Take a deep breath and remind yourself that it’s okay.  We’re human and this cultural trap calls for self-compassion.  There is a better way and I humbly offer a few suggestions.

When people ask if I recommend making New Year’s resolutions, or if I establish any for myself, the answer is “No”.  I say this because the New Year’s Resolution tradition is, for the most part, a trap.  It’s a trap because they lack planning, strategies and the necessary small steps to support the final results.  The process of change and transformation is complex and requires the tincture of time and direction.  Rather than “resolving”, I recommend utilizing the power of Mindfulness.  Typical “resolutions” take us far into the future without the necessary scaffolding beneath the vision thereby depriving us of the clear essential steps to take in the Present Moment.  By harnessing the power of Mindfulness, we can instead ask ourselves guiding questions about how we want to live in each moment.  It is moment by moment that we live into our vision.  It is through small daily thoughts and behaviors that we slowly but surely transform ourselves.  It happens in this moment.  And in this moment.  And in this one too.  You get the idea……

If you simply MUST set a resolution this New Year’s Eve, I only encourage you to “back it up” with a commitment to being mindful in the present.  We can start “anew” in every moment; we don’t have to wait for the new calendar year to come around again!   As my favorite Mindfulness teacher, Jon Kabat-Zinn says:  “This is it!   Right now is My Life”.   If we live in that spirit, we will transform and become our best selves and do so with compassion and awareness instead of self-criticism and sabotage.  Let us live and thrive with kindness, awareness and  meaningful choices made in the Here-And-Now.  We can do it.

2010 carries a theme for me and my offerings to you; it is infused with the principles of mindfulness and how they support our well-being.  I am learning along with you and will share my journey.  As always, it is a privilege to be a part of your lives for another year.

Wishing you Many Bright Blessings, for the coming year and always.

Until next time,

Lori

Dr. Lori Gray Boothroyd is a fully licensed psychologist and a professional certified coach, specializing in whole health psychology and facilitating retreat experiences.  She is dedicated to helping women eliminate emotional eating and banish “yo-yo” dieting forever!  Lori co-authored the book “Going Home: A Positive Emotional Guide to Promote Life Generating Behaviors” with her husband, Dr. Gregory Boothroyd. They reside with their furry family in Traverse City, Michigan.

Below is an excerpt from a beautiful book I’m enjoying called “The Mindful Woman” by Sue Patton Thoele, particularly poignant as I harvested the last of our vegetable garden this week. This reading reminded me of my own growth steps in life, as well as the courage and patience found within the process of making deep change. This is the season for ripening and making choices that lead to transformation over time.

And speaking of transformational choices…..the deadline is nearly here for the Intuitive Eating teleclass series beginning next week. This Thursday, October 15th, is the last day to sign up. Just as a reminder, the link is here:
http://loriboothroyd.com/?page_id=898 .

I hope you enjoy today’s short excerpt from Sue Patton Thoele, titled ”Waiting for Ripeness”:

Allowed to mature naturally, fruits and vegetables ripen in their own time according to the type of soil, sun, and rain they enjoy.  Forcing them to grow in accordance with our schedules and desires by placing them in a hothouse seems an apt metaphor for many of the demands we place on ourselves.  We expect to become proficient in everything from computers to parenting skills quickly and effortlessly and can feel like failures if we don’t know what to do right now when faced with a crucial decision.  It’s as if we expect our own maturation process to resemble the instant-access technology we rely on.  It ain’t gonna happen. 

The sooner we accept the fact that time ripens all things – especially we human beings – the more calm, patient, and peaceful we become.  Just as fruits and vegetables need the sun and rain to come to fruition, we need and deserve to ripen slowly and fully in the light of our acceptance.  Poet Rainer Maria Rilke encourages us to “have patience with everything unresolved in your heart, and try to love the questions themselves.” 

Rilke’s statement is an important one for me.  Reading it encourages me to relax into the unknown, trusting ripeness will happen in the fullness of time.

As I write about ripeness, the difference between vine-ripened and hothouse tomatoes keeps coming into my mind.  I was raised in hot, humid Missouri, where I learned to love garden fresh tomatoes.  But I like them peeled.  Not a problem for vine-ripened tomatoes.  Their skins slide off easily.  However, the best way to get skin off of hothouse tomatoes is to first dunk them in boiling water, but they still don’t taste like “real” tomatoes.  Hmm…..How often have I gotten myself in hot water by doing or saying something before the time was ripe or expecting myself to be or do what I was not yet fully ripened into and ready for?  Quite a few times, actually, and the forced, accelerated results were not as delicious as they might have been had I trusted that ripeness would come in due time. 

Practice……

• Lovingly become aware of  areas in which you are pushing yourself faster than you can comfortably and competently go.
• Take a few slow, deep breaths, and relax into the idea of ripeness.

Throughout your day……..

• Ask yourself if this idea, decision, action or emotion is really fully ripe.  If not, wait, trusting that time and intention ripens all things.

The sweetness of a ripe fruit is worth the wait. 

Until next time,

Lori

It’s hard to believe but October is here and the holiday season will soon be just around the corner. Wouldn’t it be wonderful to confidently and freshly approach the holidays this year free of worry about food, and the yo-yo cycle of guilt, deprivation, stress eating and predictable weight gain? Think of how great it would feel instead to arrive at 2010 without making those same old weight loss resolutions as you search for the next diet, before giving up again. Wouldn’t it be freeing to finally get off that self-defeating “merry-go-round”? You can do it and right now is the time!

This is the announcement I promised you in last week’s newsletter. I’m offering the “Am I Hungry?” program created by Dr. Michele May in a teleclass format. This program offers a path to mindful eating and introduces concepts quite different from what most of us have learned about food and weight management. Please believe me, it works. If you’re ready to give up the diet mentality (and let’s face it, in the long run, diets DON’T work) then this is the teleclass for you! It’s the first step in taking charge by changing your relationship with food. I will guide you through an 8 week process that will lead to freedom from dieting and overeating, forever.

If you’re interested in learning more, please visit this page of my website: http://loriboothroyd.com/?page_id=898 where you can find more information about this transformational program.

If you are ready to sign up, you can do so at the bottom of the program webpage. And if you’re unsure or have questions, please call or email me anytime.

I’m here, ready to support your success in eating mindfully and living vibrantly!

Much Warmth,

Lori

Welcome to Autumn!  If you’re in the Traverse City, Michigan area, I trust that you’re savoring the extraordinary late summer weather.  It’s been glorious!

What have I been up to?  I’m offering counseling and coaching services in my Traverse City office and via telephone as well as introducing a fun and enlightening workshop series about “Mindful Eating” and weight loss.  I can’t remember the last time I was so excited to share information and guidance! The slower pace of summer always renews my energy and enthusiasm.    

If you’re curious about the new Mindful Eating programs, visit my website or simply click here.  Next week I’ll send a brief announcement of the next teleclass starting date (it’s going to start soon), so please watch for that email. 

If you’d like to see the flyer for the “in-person” Mindful Eating workshop in Traverse City, Michigan, click here. 

And – If you’re a coach in training, or a new coach, you may already know about my Mentorcoaching program.  This self-guided mentoring program is an affordable way to access guidance and resources I share from my experience of launching a private practice.  I often learned the hard way, but you don’t have to! For more info, please click here.

I welcome the opportunity to support you on your journey! 

~~Feature Article:  “Eating the Moment”~~   

In the months and years to come, you’ll likely be hearing more about the philosophy of Mindfulness (experiencing the present moment). Mindful Eating is an application of Mindfulness which offers an approach to maintain a healthy weight and promote wellness.  You may be wondering – “What are the benefits of Mindful Eating?  What’s the point and what’s all the buzz about?” 

Well, let’s first define the concept of “Mindless Eating” (which is what a majority of us engage in most of the time).  Mindless Eating implies that we are not fully experiencing our food because we are rushed, distracted, or using food to sooth ourselves (otherwise known as “emotional eating”).  Before we know it – ugh – we’re stuffed and physically uncomfortable.  When we mindlessly eat, we overeat. When we eat more than we need, our body stores the excess calories as fat.  Feeling discouraged as a result, we tend to repeat this cycle of Mindless Eating.

Compassionately and honestly ask yourself if any of the following experiences ring a bell for you:

v Munching on crunchy food to release physical and emotional tension.

v Devouring a bag/box of cookies or other “comfort” food and then feeling guilty almost immediately afterward (and certainly not comforted).

v Eating an entire meal, only to look at the empty plate afterward and wonder where your food went and even feeling unsure of how it tasted.

v Eating because of boredom/stress/fatigue/sadness/anxiety/happiness or any combo thereof.  Whew!

v Eating to “numb out” at the end of the day, usually while staring at the computer or TV. 

Remember, times of reflection on experiences like these are when the word “self-compassion” is so important.  We’ve all been in these places at one time or another.  Beating ourselves up is pointless and only fuels destructive and discouraging cycles.  We eat, we feel guilty afterward, then we do it all over again.  This is mindless eating and it leads to weight gain, discouragement, bewilderment, and more of the same self-defeating behavior. 

What’s the answer?  First, awareness and acceptance of our relationship with food; and next, appreciating how this relationship developed in the first place.  Along with gentle self-assessment, make a commitment to yourself to savor and truly experience your food.  By practicing mindfulness and “eating the moments”, we reconnect with our bodies and the way food tastes, as well as our own sensations of hunger and fullness.  As a result, we enjoy food more AND we don’t overeat.  Don’t you love it?

The concept of mindful eating is simple, but not easy.  It is, however, a path filled with great reward.  Mindful eating offers us an entry-point, a guideline for how we can live with a greater sense of well being, experiencing the joy of “here and now”.  We feel in charge once again, and this infiltrates all dimensions of our lives.  It starts with food.  Plain and simple.

This week, I challenge you to simply be aware of those times when you are eating mindlessly and gently encourage yourself to shift toward the place of Mindful Eating.   Start simple.  Here are a few suggestions:

1.  Minimize and ideally eliminate distractions such as the TV or computer when you eat.

2.  Ask yourself “Am I hungry?” before and during meals.  Just notice.  Don’t criticize! 

3.  If you are not physically hungry, then what is the food doing for you?   Again, simply notice and be aware of the answers that emerge.  What would nourish you instead of food?  What do you really need?  How can these needs be TRULY met, knowing that food is only a feeble and ineffective substitute?

How would you like to ‘Eat the Moment’ this week?  What are you hungry for in your life? With kindness and honesty, we can shift from mindless to mindful eating and feel truly nurtured, soothed and optimally full.  This is authentic wellness.

May you be nourished as you create meaningful experiences of “Eating the Moment”.

Until next time,

Lori

Dr. Lori Gray Boothroyd is a fully licensed psychologist and a professional certified coach, specializing in whole health psychology and facilitating retreat experiences.  She is dedicated to helping women eliminate emotional eating and banish “yo-yo” dieting forever!  Lori co-authored the book “Going Home: A Positive Emotional Guide to Promote Life Generating Behaviors” with her husband, Dr. Gregory Boothroyd. They reside with their furry family in Traverse City, Michigan.

News Alert!  If you’re a new wellness coach (or in training), I invite you to take a look at my new “Self-Guided Mentor Coach Program”.  It’s a wonderful jumpstart to your coaching success and an affordable, informative resource.  Check it out at this link:  http://loriboothroyd.com/?page_id=245

As I mentioned in my last issue, I’ve opened a “satellite” office in downtown Traverse City, Michigan.  If you’re a “local” I hope you’ll stop by and say hello!  I’m offering psychotherapy services as well as a fun and enlightening workshop series about “instinctive eating” and weight loss.  Stay tuned for more details in the months to come for Traverse City programs as well as teleconference offerings (which have no geographic boundaries).  My therapy practice website is http://www.tcwellbeing.com if you’d like to learn more. 

I always welcome the opportunity to support you on your journey! 

This issue’s article features Mindfulness, my professional and personal “wellness focal point”.  I firmly believe mindfulness is at the very core of Centered Living and authentic well-being. 

~~Feature Article:  Coming to Our Senses!~~ 

Coming to Our Senses:  Mindfulness in Summer

Ahhh…..the dog days of summer have arrived!  A wise man named Sam Keen once said “Deep summer is when laziness finds respectability”.  For us in the Grand Traverse Peninsula, deep summer means laziness, vacation time and of course…..cherries!   July is the time to indeed celebrate life with a bowl of cherries and to honor this seasonal gift by slowing down and being with our friends and family.  Summertime is filled with pleasurable memories of campfires, sunsets, swimming and hammocks. 

With this beautiful season upon us, take advantage of the opportunities to be meaningfully connected with your family and closest friends.  The quality of time we spend together is just as important (if not more so) than the quantity of time.  Meaningful, healthy communication is key to more deeply savoring and enjoying the time shared during deep summer.  Here are some suggestions and tips to get you started:

1.  Instead of just dreaming about the lazy, hazy days of summer – make a plan to spend time with a dear friend or member(s) of your family.  Schedule it just as you would your other life responsibilities and then honor the time you’ve set aside.  Make very conscious choices about how you wish to spend these precious days.  If you haven’t already planned a day, or even an afternoon to share some summer moments with someone near and dear to you, I urge you to do it today!

2.  Encourage “Mindful” family time.  Camping trips, family vacations and travel during the summer can sometimes be hectic and chaotic.  Slowing down and teaching yourself and family to savor and enjoy laughing, singing, telling stories and sharing calm silence is the glue that bonds families and creates cherished memories.  Remind yourself to pause, take a deep breath and be deeply aware of such moments.  It can reduce the pressure to “hurry up and do” everything listed on a vacation itinerary.  It can promote the simple joy of “being” together.

3.  Along with creating mindful time with your family, there is no better opportunity than a family holiday to deepen healthy and meaningful communication and connection within your family.  How do we create meaningful connection?  Sometimes we must slow down and show our family that we are listening very deeply to what they have to say.  Ever notice at the dinner table a sense of everyone talking, but no one really listening?  When we listen carefully and deeply, it is a powerful way to show how much we care. It also creates wellness within relationship(s) and a deep sense of connection.  Along with intentional, focused listening comes the power of speaking up to tell “your” truth.  Sometimes family vacations become stressful due to poor communication.  Being honest about what you are feeling and what you each need in an open family discussion will cut through the tension and help you arrive at a place where you can all enjoy each other (and your vacation experience).  Ask questions to better understand one another and listen with the intent to understand and accept.  It will work wonders! 

4.  Finally…..always look for the joy!  In each moment, look for the gratitude, the joke, the silliness.  Let go and let yourself laugh, just a little bit more.  Do you recall that hiking trip when it poured rain the entire weekend?  Or the flat tire on your camper trailer?  How about the midnight campsite visit from a ransacking raccoon?  I recall such incidents.  But what I remember most vividly was laughing and savoring joy with my family in these most unexpected and unplanned moments. 

Take each cherry in the bowl…… just as it is – in the here and now.  Enjoy!  

~~Personal Reflections~~

As I mentioned, I’ve rediscovered Mindfulness, the simple (but never easy) practice and approach of being in the present moment…….the Here and Now.  I’ve decided to devote more of my writing and service offerings toward helping others experience mindful moments in everyday life.  Jon Kabat-Zinn is one of my favorite authors and one of my favorite mantras comes from him:  “This is it.  Right now IS my life”.    This reminder helps me focus and sweat a little less in the face of relatively “small stuff”. 

I’ll briefly share with you a mindful moment that was offered to me this past week.  I needed a haircut…..badly.  I tend to put it off far too long.  I went to someone new this time around.  The day of my appointment, I was harried and wondered: “WHAT was I thinking scheduling this hair appointment in the middle of such a busy day?”.  Mumbling and grumbling under my breath, I rushed into the hair salon.  I was greeted and immediately quieted in the hairdresser’s presence.  She introduced herself, offered me a cool drink and proceeded to shampoo my hair and massage my scalp as if she didn’t have another care in the world, and nothing else in the world but time.  I was so impressed by her undivided presence……but rather than commenting or analyzing…….I just accepted it with gratitude.  Less than an hour later I left without the headache and edgy attitude I showed up with (plus I had a nice new hairdo). The point is, I didn’t spend that 45 minutes worrying about the next thing on my list or reviewing the day thus far.  This marvelous hairdresser gave me the gift of staying in the moment and mindfully savoring an otherwise mundane experience.  I was tempted to ask if she meditated…..but I decided that question could wait until my next visit!!! 

And until our next visit, may you experience mindfulness in the most mundane to marvelous moments of your life. “This is it.  Right now IS your life”. 

Lori

Dr. Lori Gray Boothroyd is a fully licensed psychologist and a professional certified coach, specializing in whole health psychology and facilitating retreat experiences.  She is dedicated to helping women eliminate emotional eating and banish “yo-yo” dieting forever!  Lori co-authored the book “Going Home: A Positive Emotional Guide to Promote Life Generating Behaviors” with her husband, Dr. Gregory Boothroyd. They reside with their furry family in Traverse City, Michigan.

~~What’s New?~~

So much has changed for me professionally and personally since I last wrote to you!  It would take far too long to detail in one newsletter, but I will share the highlights in my Personal Reflections at the end of this edition’s article.  I hope you will take the time to pause and read at your leisure. 

Here is some professional news I’m eager to share:  I’ve opened a “satellite” office in downtown Traverse City, Michigan.  If you’re a “local” I hope you’ll stop by and say hello!  I’m offering psychotherapy services as well as a fun and enlightening workshop series about “instinctive eating” and weight loss.  I can’t remember the last time I was so excited to share information and guidance!  Stay tuned for more details in the months to come for Traverse City programs as well as teleconference offerings.   

And – If you’re a coach in training, or a new coach, you may already know about my Mentorcoaching program.  In June, I’ll have some new mentoring options to offer that will fit every budget and need.  If you wish to be included in the special announcements, please email me with the subject heading “mentorcoach” to lori@loriboothroyd.com  and you’ll receive the news first.

I welcome the opportunity to support you on your journey! 

~~Feature Article:  Stretch Yourself!~~ 

This time of year our natural world is filled with growth.  Depending on where we live, we see crops, gardens and green growth of all kinds.   I stand in our backyard (seeing the soil and grass for the first time in over 5 months) and marvel at the way new life seems to appear overnight.  It’s as if the earth itself is stretching and pushing through to bring new life to the surface. The seasons of our own lives often reflect this stretching and pushing process. 

I’ve believe it is important for our growth to do something now and then that scares us a bit, taking us out of the everyday and ordinary.  This needn’t be something physically dangerous or risky, but rather an experience that breaks up our daily habits, yet is growth promoting; something that takes us outside of what’s familiar, requiring us to step forward and call upon our strength and courage.  True growth and change often come when we are feeling a bit out of our “Comfort Zone” and move into what we call the “Stretch Zone”:  That zone in which we are feeling a bit uncomfortable, unfamiliar and maybe even a little confused or frightened.  Growth and change happen best in the Stretch Zone; we are pushed, but not stressed to the point that we are overwhelmed.  We are challenged but ready to step up to the task at hand.  When was the last time you had such an experience?  What would you need to move into your Stretch Zone? 

What would feel like an exquisite risk – the leap (large or small) that ultimately brings you closer to your authentic self? 

Time spent in the Stretch Zone not only creates small, positive change, it also helps keep your brain healthy. Some fascinating new research suggests that unless we continue to learn new things, thereby challenging our brains to create new pathways, our brain cells literally begin to atrophy, which may result in dementia and other brain diseases.  So, stretching and learning is good for preserving our brain power.  And here is some great news: Continuously stretching ourselves can even help us lose weight, according to one study. Researchers asked some individuals to do something different every day — simple changes in everyday routines, like watching a different news program — and found that those who broke up the status quo were the ones who lost and kept off weight. No one is sure why, but researchers hypothesize that just getting out of our ruts makes us more aware in general, helping us to make better choices.  So what is just one simple thing you can do differently?  Where are some old weeds in your psychic garden that could be pulled out?  The point here is that change, however uncomfortable, is good.  Tiny changes made through conscious choice add up and make a tremendous difference. 

There is a fascinating Japanese philosophy called Kaizen (Japanese for “improvement”), which calls for small, but continuous challenges in the Stretch Zone. This practice helps to minimize the sense of overwhelm or fear that can often sweep over us when we initiate change.  The tiny steps of the Kaizen practice teach us that these small steps help us to remain in the Stretch Zone and retain our creativity and playfulness. 

Many of us are missing and long for elements of creativity, challenge and wonderment in our daily lives.  These are the elements that help us to grow and cultivate our inner landscapes.  My challenge and request to you is to consider some simple ways to bring a sense of wonder and and growth back into your life.  What would that look like?  It might be committing a little time to complete a creative project you began long ago.  Maybe it is time to take a painting class, attend a fun, yet challenging workshop or plan a bike ride with a friend.  What would feel like an adventure, pulling you out of the “been there, done that” mentality?  Again, be creative and keep it very simple.  Just take some tiny steps into your Stretch Zone.  Play a little with the Kaizen principle:  Small but continuous steps toward your challenges.  Acknowledge and celebrate each small step, remembering that we literally are the result of each small choice we make and step we take.  This is how we cultivate our emotional “gardens” of well-being.

You are also likely to benefit simply by taking a little time this week to ask and consider “What is growing in my inner landscape?” and listen quietly for the answers.  Your deepest wisdom will provide the answers and a path to support your journey toward Authentic Wellness.

May you have joyful experiences of discovery, growth and wonderment! 

~~Personal Reflections~~

First, a big “Thank You” for your many kind notes of support these past months; I’m so grateful to have devoted readers! 

I have certainly been living in my “stretch zone”……….. 

Last November my beloved husband Gregory was diagnosed with advanced malignant melanoma.  The weeks and months following were alternately filled with terror, confusion, gratitude and ultimately tremendous relief when he was declared “cured” via drastic surgical intervention, combined with ongoing vigilance to rule out recurrence.  I am forever awed by the capacity of our bodies to heal and the role our fighting spirits play in both surviving and thriving.  Greg continues to meet the challenge of cancer with grace and grit! 

The harsh winter grew long here in Northern Michigan.  A very dark hour came the night my eldest kitty, Raja, passed away suddenly and unexpectedly.  She was sleeping at my side.  The heightened awareness of the preciousness of life was magnified in that moment and in the weeks since.  I know so many of you are also “animal lovers” and therefore will understand my conviction that animal companions are furry angels and they bless us with their love.  Raja was one of those exceptional angels and she is sorely missed. 

And now some joyful notes to provide harmony. Greg and I celebrated our fifth wedding anniversary this February.  I am cultiviating and appreciating the expansion of my private practice and am so grateful for loving, supportive family and friends.  All is indeed well. 

The whole spectrum of emotions has been deeply experienced these past months.  And through it all, I have learned a deep truth:  It is the moments spent honoring, naming and sharing our emotions that allow us to live authentic, exquisite, fulfilling lives.  It’s the difference between merely existing and truly living.  So let’s stretch and support one another through the challenging zones that help us connect, heal and inspire.  Let’s live and be authentically well. 

Until next time,

Lori

Dr. Lori Gray Boothroyd is a fully licensed psychologist and a professional certified coach, specializing in whole health psychology and facilitating retreat experiences.  She is dedicated to helping women eliminate emotional eating and banish “yo-yo” dieting forever!  Lori co-authored the book “Going Home: A Positive Emotional Guide to Promote Life Generating Behaviors” with her husband, Dr. Gregory Boothroyd. They reside with their furry family in Traverse City, Michigan. 

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