The Mindful Rancher

What are the things that you delight in? What are the things that bring you delight? How often do you feel delighted? The world has many challenges and many delights. We sometimes forget to focus on the delights. Spend some time this week focusing on the things that bring you delight. Website: www.christinawilliamscoaching.com

What are the things you need to figure out? What are the things you never need to figure out? I was recently given permission to not figure something out. It felt amazing. The freedom, the creativity, the fun, came back into my life. There are a lot of things we can and will figure out. But there are somethings that are just not our responsibility to understand nor figure out. Let's let those...

Meditation. There are many types of mediation. There are many ways to meditate. There are many benefits of meditation. Join me for one of my favorite meditations: Loving kindness. Website:www.christinawilliamscoaching.com

What would you do with an extra 3 hours? We spend approximately 3 hours every day thinking about past conversations. Our brains think this rumination will some how help us but so often it has us reliving hard experiences of the past or living through things that will actually never happen in the future. Let's find a way to claim these 3 hours back to the present moment. Website: www.christinaw...

Do you like receiving feedback? Do you like giving feedback? Feedback is simply a point of view so let's take the time to consider the point of view. Looking back on the past can provide some powerful insights into changes that we want to make in the future. But a past-focused view sometimes gets us stuck in shame and regret. Consider the idea of reframing your feedback into feedforward and de...

How often do you do the things that you tell others you will do? How often do you do the things you tell yourself you will do? Honoring our commitments to ourselves is a powerful tool for building self-trust. Let's just start small and start doing the things we tell ourselves we will do. Website: www.christinawilliamscoaching.com

Why do you do things? What is the explanation that you give to others when they object to your choices? Do you like the reason that you give? Sometimes we find ourselves giving reasons for our choices that will feel out of alignment. It's often fun to explore these situations and simply ask yourself - what is the real reason? Website: www.christinawillamscoaching.com

What do you do when things feel out of alignment? Just like your wheel alignment on your car things are not going smoothly and things are starting to wear. Normally we might try to just carry on, avoid the discomfort, or to try and make a massive change. But what we tried first was to do a little exploring. Simply feeling the emotions that come up with the situation and gaining a little understand...

Shedding is just part of life. Our pets shed their winter coats so why shouldn't we be shedding old ideas to allow our lives to be better and move forward. Ideas have a powerful effect on our lives and if we are not constantly evaluating them, old ideas from our past can start to negatively effect our present and our future. What ideas are no longer serving you that you need to shed? Website:...

How much time do you spend dealing with things that go wrong? How much time do you spend helping things go right? We will all have to deal with things when they go wrong and there is often something that will go wrong. But what if we started spending more time helping things go right? Time training, preparing, building relationships, and getting things done early. What would be the impact for you...

Resources. We all have experienced times when it seems that we just don't have enough to do all the things that we would like to do. So how do you decide what to put your resources into: do you work on your strengths? do you work on your weaknesses? What if it depended on the game you were playing? In some cases, it might be more advantageous to put resources into your strengths, and in other...

When you are going through something hard what kind of support do you need? Do you need someone to witness your struggle? Stay with you, support you, but still allow you to figure it out. Do you need someone to help you? Step in, do some of the work, take something off your plate. Do you need someone to offer you a distraction? Crack a joke, go for a walk with you, offer an alternative activity to...

How can we make dreams come true? We all have dreams but sometimes when they start to come true we find out that they feel a little uncomfortable. One way to increase our chances of our dreams coming true is to start to become familiar with how they will feel when they come true. An easy way to do this is to visit your dreams or touch your dreams often. Create moments or days where you experience...

There are always two conversations going on. The one that is happening between you and another person. And the one that is happening inside your brain. Those two conversations don't always match. Usually, the one inside your brain is much more dramatic and sometimes even more interesting. But the most important part is to become aware of both. See what conversations you want to participate in...

Have you ever noticed that sometimes we remember the same event in different ways? Have you ever noticed that at one time you remember something one way and later you seem to recall something different? This is just how our memories work. They are not like an instant replay in sports, they are much more fluid than that and therefore a bit more fallible. Recognizing this can feel make things feel v...

To continue our discussion from last week on a few more lessons I have learned from a funeral. It is so interesting that we only get to know a snapshot of each other's lives. This opens the door for us to learn from each other and be more curious instead of being judgmental when our reactions or actions are different. We also will each be faced with our own challenges and sometimes it helps me...

A recent funeral taught me a few lessons. Lesson 1: We have a tendency of focusing on the bad that people do and forgetting to tell all the good stories. Yet our memories for the good are much better at a funeral so what if we tried to tell more of the good stories and let the negative ones not be told as often? Lesson 2: Dreams come true. We all have dreams and some of them will come true. Don&#3...

Have you ever had a simple moment feel amazing? Have you ever had a grand moment feel horrible? What caused the difference? It's fun to explore what makes moments feel different. Once we can identify the moments that feel like gold, we can make sure we carve out time to create more of them to have a life that feels amazing. So often we chase the next promotion, the next grand adventure, or the...

We know we need boundaries but why is setting them so hard? One thing that makes setting boundaries hard is the timing. When we are upset we have the motivation to set them but we also aren't thinking as clearly as we are when we are calm. So when setting boundaries, watch your timing and pay attention to your emotions. With a little bit of awareness, we can take the time to intentionally set...

Have you ever wondered if you needed to set a boundary? Have you ever had one friend telling you that you were taking on too much while another person kept expecting more? Sometimes it's tough to know when to set a boundary but there are a few things that we can use as cues. Feelings of resentment, taken advantage of, or desperation are some good indicators that we can use to know that we migh...

One simple way to think about boundaries. What is my responsibility? What are the things I need to take ownership of? What is not my responsibility? What is not mine to take ownership of? Defining ourselves helps us develop the identity that gives us the safe structure to consider things from another's perspective without getting lost in or having to agree. Considering another's experience...

Have you ever struggled to make and keep a boundary with work, family, or friends? Boundaries are tough for many reasons. We often do not want to disappoint others or lose out on opportunities so we say yes to everything. But without boundaries, we are not taking care of ourselves and then we lose the ability to take care of others. Website: www.christinawilliamscoaching.com

How much of your life is chaos? How much of your life is calm? We watch a lot of perfect, edited, and performed things on TV and on social media and it is easy to think that our lives should work like a perfect performance. But most of the time our lives are not a performance, they are a raw, poorly timed, and real experience. Our thinking can affect how we embrace the chaos of real life. If we th...

Our breathing automatically adjusts to our different emotional states. So if we are angry our breathing will often be different than when we are calm. But though many of these changes are automatic we also have the power to consciously change our breathing. There are many different breathing patterns that you can try including SHHH breath, soup breath, and box breath. Give them a try and see which...

When you spill a cup of water - the water spills out. When you spill a cup of tea - the tea spills out. It's always whatever is in the cup that spills out. We too fill our minds with ideas, stories, and emotions. When a challenge comes our way, these are the things that spill out. What are you filling your life with? What is spilling out? Website: www.christinawilliamscoaching.com