Staying Present in Stressful Times: A Structured Approach to Begin Every Meditation ~ Arriving Practice

When we practice in times of stress, ungroundedness or dis-connection from ourselves, a structured practice such as the “Arriving” practice, can help us re-connect with ourselves in a kind and friendly way. We can also develop resources and support that can help us ground ourselves and stay present during stressful moments during our days, without leaving our present moment experiences. You are invited to practice many of these resources and supports as part of the “Arriving” meditation, and they are also referenced, below.

Traumatic stress is characterized by an overactive fight, flight or freeze stress reactivity following a traumatic, and often life-threatening event. The reactivity in the brain makes it difficult to sit in silence as during those times we often encounter our inner “Fight”–especially towards ourselves in the form of a self-judging or self-critical mind habit. During such times it can be useful to begin our meditation practice with a structured and guided practice such as the Arriving meditation, where we are invited to 1) approach each aspect of our present moment in a structure and guided way; 2) apply resources and supports to help us move in and out of the present moment at a rate we are controlling and that helps us stay grounded and present; and 3) preferencing those aspects of our present moment experience that are in relative ease.  

Practicing like this can help us to stay present, as well as aid us in developing a kind and friendly inner relationship to ourselves.  It can be wise to end our practice period with a structured and guided practice such as the Lovingkindness meditation, which can aid us  to bring ease to a stressed mind.

We can begin our meditation by a three part practice that is grounding, down-regulating to our nervous system and orients us to the here and now:

1) Noticing where we are and when it is and stating this to ourselves. This helps the brain know that we are here, now, instead of some other time or place the mind may be gravitating towards. It helps us to “note” our location and the date as well as looking around before we close our eyes or lower our gaze in meditation.  This orients us to this moment.

2) Taking time to notice the touch points and physical support of the body.  Noticing the support of the chair, cushion or floor can be helpful to us. Hold your attention steady as you stay with sensations of temperature and texture.  Notice the physical support that is being offered by the structures under your body.

3) Taking some deep belly breaths and letting them out with an extended sigh can help to down-regulate our nervous system.  If you have more time, walking, yoga, dance or “shaking out” can also be very helpful.

Practicing in times of traumatic stress or overwhelm requires us to use the “steering wheel” and “brakes” of our awareness as well as the “gas pedal”.  In general, our practice is to be with whatever is happening while it is happening, in a non-judgemental way–moving towards experience, ie. the gas pedal.  However, sometimes judgements come and we aren’t able to skillfully work with them, or our mind is racing towards distressing material.  Whatever meditation we are doing, if we are becoming so distressed that we are losing our ability to be mindful–to be present–it can be helpful to steer our attention to another part of the present moment.  There’s no need to push anything away or deny anything, we are simply drawing our attention to something else that is also happening–using the steering wheel.

It can also be helpful to use the brakes and stop and pause–by opening eyes, stretching, taking deep breaths, or sitting or standing if we are laying down.

As we do the arriving practice and move through the different domains of the present moment, after we have noted, named and experienced our experience including the unpleasant, we can bring our attention to rest on  what is most pleasant, comforting, alive or easeful in each domain.  

Often when we are stressed we attempt to fix ourselves by challenging ourselves with what is the most difficult–believing this might be the most helpful.  What is actually most helpful is to allow ourselves to notice where the ease is–in our breath, in our body, in the emotions, in the mind, in this moment in its entirety–and let our attention rest there. In this way we can find shelter in the present moment itself.

With Compassion,

Trish

Trish Magyari, MS, CGC, MS, LCPC is a Certified MBSR teacher, MBSR Mentor, Certified MSC teacher, retreat leader and licensed mental health counselor in private practice.  She has taught the MBSR course over 100 times since 1999, and completed the highest level of MBSR training in 2000. In addition to courses for the general public, Trish has also taught MBSR courses for health and mental health practitioners, for school teachers, for those with chronic pain conditions, for those with cancer, those who are grieving, and for those with a variety of mental health conditions, especially anxiety, depression and PTSD. She is a pioneer of the field of trauma-informed mindfulness. It is her calling to help others reclaim their wholeness and their joy through the practices of mindfulness and self-compassion.

Embrace Vacation Cuisine With These Intuitive Eating Tips!

Do you spend more time worrying about food and your body image on vacation than enjoying yourself and the experiences? 

Would you believe me if I told you that vacations can be a great place to start healing your relationship with food and body?!

🤔

Pack one OR all of these intuitive eating vacay tips with you to make vacation a time of joy, self-care, and empowerment! 

1.Listen to your body’s cues:

Honor your hunger and fullness signals while savoring the delicious local cuisine. Allow yourself to enjoy the slower pace of vacation-mode and eat mindfully, sensing the flavors and savoring the pleasurable experience.  

2. Shift the focus from numbers (calories, macros, etc) to experiences:

Instead of obsessing over every bite, focus on the incredible experiences and memories you’re creating. Whether it’s exploring a new culture or basking in the sun, immerse yourself fully and let food be just one part of the adventure.

3. Challenge food rules:

Break free from rigid food rules and embrace the freedom to choose what truly nourishes and delights you. Give yourself permission to enjoy that gelato or daily croissant. Variety and pleasure are essential components of intuitive eating!

4. Practice body appreciation:

Your body is your incredible companion on this vacation journey. Celebrate its strength, resilience, and ability to carry you through incredible experiences. Wear that swimsuit proudly and bask in the joy of being present in the moment.

5. Cultivate self-compassion:

If you find yourself struggling with negative thoughts or guilt, remember to be kind to yourself. Show yourself compassion and remind yourself that enjoying delicious food and embracing body positivity are part of a healthy and fulfilling vacation.

Whether you’re squeezing in one last vacation this summer or not these tips can be practiced at any meal, any day, anywhere! If you embrace intuitive eating and practice body kindness, you will begin to live a life that nourishes your soul🌞💖

I’m Christie, a registered dietician and nutrition therapist, and I want to share the TRUTH about eating for a healthy mind & body! I host in-person and virtual workshops so you can learn how to nourish yourself for health and happiness – no diet pills needed!

If you are finally over yo-yo dieting and nutrition confusion, I’m here to support you! 

My programs are mindfulness-based, non-diet approaches that allow you to identify, understand and move beyond your eating struggles, and reconnect with your internal signals of hunger and satiety. 

Intuitive Nourishment – virtual group program – learn more!

Nutrition Workshops – check to see what’s coming up here!

As a Nutrition Therapist, Christie Caggiani speaks regularly to groups of children and adults, and counsels individuals in such areas as eating disorders, preventive nutrition, women’s health, and wellness. She works as part of a multi-disciplinary team, at the Therapeutic Oasis

Her mission has been to work with individuals and families on their journey toward a balanced and fulfilling life with food, and to challenge the intense cultural and societal pressures around eating and bodies. Her mindfulness-based, non-diet approach allows clients in all body shapes and sizes to identify, understand and move beyond their eating struggles, as they reconnect with their internal signals of hunger and satiety. 

Christie is a Certified Intuitive Eating Counselor, providing one on one coaching to those who are determined to free themselves from diet culture.  Additionally, she offers online workshops and courses to move the message of Intuitive Eating to groups of people in a safe, supportive setting.

What the Diet Industry Isn’t Telling You About Diet Pills

Let’s be real, marketing sells. Unfortunately, a big part of how it sells is by telling you (1) you’re not okay (2) you need the whatever-we-are-selling-you in order to fix it.

Diet culture thrives off this mentality, and the dangers of the diet industry are rarely highlighted.  The same goes for the way they promote diet pills. They promise to magically create weight loss by suppressing appetite, increasing metabolism or blocking the absorption of fat. So even if part of that is true (and most of it isn’t), the risks and side effects deserve to be talked about.

So what is the diet industry NOT telling you about diet pills?

  1. No pill really raises your metabolism. Our metabolism is optimized when we eat enough, not when we restrict.  Diet pills say they raise metabolism, but in reality they are stimulating the central nervous system – raising your heart rate and blood pressure is NOT the same as raising your metabolism.  
  2. They’re ineffective: Even if they suppress appetite and some weight loss results, the loss is typically temporary, and weight regain results – typically to a weight that’s higher than pre-diet. Hunger and appetite normally returns more strongly after the diet pills, as your body’s attempt at protecting you and ensuring your survival. 
  3. Side effects: From mild to severe, they range from nausea, diarrhea, constipation, headaches, dizziness, insomnia, jitteriness and dehydration.
  4. Dependency and addiction:  Some diet pills contain stimulants like caffeine or amphetamines, which can lead to dependency or addiction. This can result in tolerance, where higher doses are needed to achieve the same effects, leading to potential abuse and health risks.
  5. Health risks: Certain diet pills have been associated with serious health problems, including heart palpitations, high blood pressure, liver damage, kidney problems, and even stroke or heart attack.
  6. Interactions with medications: Diet pills can interact with other medications you may be taking, potentially reducing their effectiveness or causing serious and dangerous side effects.
  7. Nutrient deficiencies: Some diet pills may interfere with the absorption of essential nutrients, leading to deficiencies and other health complications.
  8. Lack of regulation: The supplement industry is not as strictly regulated as prescription drugs, so the safety and efficacy of diet pills may not be adequately evaluated before they reach the market.
  9. Unrealistic expectations: Diet pills may lead people to believe that they can achieve significant weight loss, which research has proven time and again is not sustainable, particularly if it involves restriction and deprivation.

The bottom line: anything that attempts to override your body’s signals and leads to restriction, deprivation and undernourishment, is destined to fail. Diet pills are simply another method to keep you stuck in diet culture and at the very least will be ineffective – and at the worst, dangerous. 

I’m Christie, a registered dietician and nutrition therapist, and I want to share the TRUTH about eating for a healthy mind & body! I host in-person and virtual workshops so you can learn how to nourish yourself for health and happiness – no diet pills needed!

If you are finally over yo-yo dieting and nutrition confusion, I’m here to support you! 

My programs are mindfulness-based, non-diet approaches that allow you to identify, understand and move beyond your eating struggles, and reconnect with your internal signals of hunger and satiety. 

Intuitive Nourishment – virtual group program – learn more!

Nutrition Workshops – check to see what’s coming up here!

As a Nutrition Therapist, Christie Caggiani speaks regularly to groups of children and adults, and counsels individuals in such areas as eating disorders, preventive nutrition, women’s health, and wellness. She works as part of a multi-disciplinary team, at the Therapeutic Oasis

Her mission has been to work with individuals and families on their journey toward a balanced and fulfilling life with food, and to challenge the intense cultural and societal pressures around eating and bodies. Her mindfulness-based, non-diet approach allows clients in all body shapes and sizes to identify, understand and move beyond their eating struggles, as they reconnect with their internal signals of hunger and satiety. 

Christie is a Certified Intuitive Eating Counselor, providing one on one coaching to those who are determined to free themselves from diet culture.  Additionally, she offers online workshops and courses to move the message of Intuitive Eating to groups of people in a safe, supportive setting.

4 Strategies to Navigate the Empty Nester Transition

Becoming an empty nester can bring up a mix of emotions. While it signifies a new phase in life that can feel exciting and free, it may also leave you feeling a sense of loneliness or purposelessness. Whatever you may be feeling, know that it is ok and welcome. This life transition presents an opportunity for you to reconnect with yourself. Consider implementing one of the strategies below to support you in stepping into this next journey in life.

1.Connect with Others: 

Humans are inherently social beings, and fostering connections with others can alleviate feelings of loneliness and provide a sense of belonging. Consider joining local clubs or groups that align with your interests, volunteering for a cause you are passionate about, or even organizing a regular game night with friends. Another avenue for reconnection is reaching out to old friends and family members whom you may have lost touch with. By surrounding yourself with a supportive network, you can build new relationships, strengthen current ones, and enrich your life with shared experiences. We are tribal beings – so explore your tribe! 

  • South Florida locals: Attend the next CocoFest, it is a beautiful event with many health-conscious, mindful, open-hearted vendors and people <3 
  • Join our book club starting June 4th! Email us to get the info!

2.Focus on Personal Growth: 

This shift from solely supporting your children’s dreams to rekindling your own can be a powerful and transformative experience. Take this opportunity to reconnect with your passions and aspirations. Consider journaling about your dreams and desires, allowing yourself to rediscover what truly brings you joy and fulfillment. Embrace this time to invest in self-care, pursue hobbies, or even embark on new adventures that excite you.

  • Adventure Tip: Go on a solo exploration of a new area in your city, leave a big time gap open for you to follow your own flow that day, and bring a journal to capture what the experience is like! 

3.Reconnect with Your Partner: 

If you are in a committed relationship, the empty nest phase can be an ideal time to nurture and strengthen your bond with your partner. Prioritize spending quality time together by planning regular date nights, reminisce about cherished moments instead of watching television, or start engaging in activities you both enjoy. Consider taking trips together to create new memories or exploring shared interests through a new hobby. Alternatively, if you are currently single, consider this as an opportunity to open yourself up to the possibility of finding a new partner!

  • Embrace Creativity: Set up a romantic dinner on the beach – find unique ways to keep the spark alive!

4.Ask for Support: 

It is crucial to remember that going through the empty nest transition is a significant life change, and it is okay to seek support. If you find yourself struggling with the emotions and adjustments, consider reaching out to a mental health professional who can help you navigate this phase. They can provide guidance, offer coping strategies, and help you process your feelings. Additionally, exploring mindfulness-based life coaching and programs at the Sacred Treehouse can provide you with valuable tools and techniques to cultivate peace, joy, and purpose in this new chapter of your life.

Becoming an empty nester marks a major life transition, but it also presents a unique opportunity for personal growth and self-discovery. By connecting with others, focusing on personal aspirations, nurturing your relationship, and seeking support when needed, you can navigate this transformative phase with resilience and embrace the new possibilities that lie ahead. Remember, this is your time to craft a life filled with purpose, happiness, and fulfillment.

We believe in you!

Love + Action = Hope💚💪🙏

Once upon a time, not too long ago humans lived in concrete boxes and drove around metal bubbles fueled by dinosaur remains to go buy their food from a store and get to work. Our ancestors did not think about where their waste went or how their food arrived in the grocery store. They rarely spent time in nature. 

The tale I described above may be how future generations describe us.

Stories are playing out everyday, history is made everyday. 

Each day we are the center of our own story, creating our own history. The stories that we tell ourselves (consciously and unconsciously) have a major influence on how we act and view the world.  

This week I encourage you to bring awareness to the stories you tell yourself, whether that be bringing awareness to the self critic or the inner cheerleader. Use your mindfulness skills – curiosity, non-judgement – while acknowledging these inner stories.  

Rather than letting me tell you what to do or not to do I want to empower you to start where you are! There is no one right way to be sustainable, rather sustainability starts right where you are in your local environment and daily routine.  

One of the best ways to make a sustainable change is to add an element of fun! Before I give you some ideas I want you to reflect on the stories you already tell yourself about the planet and then we can go from there. 

Activity:
Today or when you have a moment to write a few thoughtful sentences I’m inviting you to… 

First, write your current views on planetary health and what you believe the next 50-100 years will entail.  

Second, reread your views. 

Third, consider what changes you could make to your views (a.k.a the story you’re telling yourself) about the planet’s health and humanity’s role. What if you changed it to an empowering story? What if climate catastrophe is not inevitable and we’re not doomed? What if this is the ultimate challenge that will unite the world and uplevel humanity?What if it’s not difficult to embrace sustainability in our daily life? 

Fourth, Rewrite your story to empower you.  

Fifth, consider how you can connect with this empowering story each week and how you may make changes to your daily life that align with this new story.  

As I said before, incorporating an element of fun will make this lifestyle change something to look forward to everyday or every week. Whatever you are passionate about, from cooking, caring for kids, brewing coffee, traveling, scuba diving, politics, pottery, making money, everything has a connection back to humanity and the planet. You can reframe how your passion impacts the world and how it can help serve the greater good.  

Now for some extra resources for friends who want or need a list of ideas on where to start:
. Head out to the Farmer’s Markets / Get to know your farmers
. Cook with whole foods rather than packaged products
. Reduce Plastic Use
. Garden / Grow herbs on your balcony
. Plant trees with your community
. Compost / give your waste to someone who does compost
. Get outside and Be with Nature
. Go thrift shopping / Buy up-cycled goods / Swap clothes with friends
. Stay accountable with a friend #ecobuddy and have eco-conscious chats together 

Online Resources:
Micheal Pollen has numerous books that are a great place to start understanding about our food system. He also has a list of resources on his site for anyone looking to make sustainable lifestyle changes! https://michaelpollan.com/resources/  

This podcast episode interviews a climate scientist who doesn’t think we’re doomed, he believes we have more time than the media says!  https://open.spotify.com/episode/76RdMG5Tne7H9jaP7mhkdk?si=DrhjTdvwQAu8_rJCudqntA This podcast episode is with Zach Bush M.D. Who talks about the interconnectedness between soil health and our own intelligence. It may be a little out there but for anyone with an open mind he shares very interesting perspectives. https://open.spotify.com/episode/5dOsQcYo6HFUG8Na9nvvtE?si=y4OsOJrCQIyVFZl9bUYEEw&context=spotify%3Ashow%3A228yVp1cCfR1J7lLOqeymo

Join our facebook group and share your thoughts, your actions steps, and any ideas and suggestions for fellow tree huggers. Together we can do this!!!

With love and hope,

Lizzie and all the Sacred Treehouse Faculty

Lizzie is a heart-centered entrepreneur who has a vision of helping people all around the world shine their light and live their most aligned life. She recently received her B.S in Horticulture at the University of Florida and Holistic Health Coach certification from IIN. She has combined her two passions, environmental stewardship and helping others, by creating an online coaching program that connects clients to their body, mind, soul, and nature. Taking inspiration from nature’s interconnected designs, Lizzie works with clients to create a balanced life ecosystem that supports them in living an aligned life. Connect with her on Instagram @lizzie_shutt or www.lizzieshutt.com

🌿Heart opening help from Mother Nature🌎

This week I interviewed Michaela, aka MK, to discover how she connects to Mother Earth and what plants can help us open our hearts and set the stage for a deeper connection in everyday life. She was a joy to chat with and has lots of wisdom to share! Check out the interview here. Also, we included her social links, online herbal shop, and dive deeper into the power of herbs on her podcast (@whats.the.teapodcast).

Michaela began studying nutrition, which then led her to a path of a more  holistic way of living. Turning inward and working with her mental health and heart-centered living, all guided by an Earth-based spirituality and a communion with the plants and the land around us. She incorporates many modalities of holistic health and well-being into her business, Barefood & Barefoot, such as, yoga, breathwork, meditation, nutrition, plant medicine, the energetics of plants and more. She recently launched a new podcast with Jesse Rose where they host candid conversation over a cup of tea, all centered around [whole]istic living, spirituality and more.

website: barefoodandbarefoot.com
podcast: https://barefoodandbarefoot.com/podcast/
instagram: @barefoodandbarefoot, @whats.the.teapodcast
herb shop: https://barefoodandbarefoot.com/product-category/herbshop/

Peterson’s Field Guide East Coast:
https://www.abebooks.com/

Academy of Culinary Nutrition:
https://www.culinarynutrition.com/?ref=345

The Herbal Academy of New England:
https://theherbalacademy.com

Lizzie is a heart-centered entrepreneur who has a vision of helping people all around the world shine their light and live their most aligned life. She recently received her B.S in Horticulture at the University of Florida and Holistic Health Coach certification from IIN. She has combined her two passions, environmental stewardship and helping others, by creating an online coaching program that connects clients to their body, mind, soul, and nature. Taking inspiration from nature’s interconnected designs, Lizzie works with clients to create a balanced life ecosystem that supports them in living an aligned life. Connect with her on Instagram @lizzie_shutt or www.lizzieshutt.com

Deepening connection with Mother Earth 

I doubt I need to tell you about the damage humanity is doing to the planet.  

I bet you have heard about the giant garbage patches in the oceans, the ever-increasing extinction of species due to habitat loss, the lifeless soil that requires tons (literally tons) of chemical fertilizers to grow commercial crops, and potentially you have even experienced the shift in weather events or seen in the media the damage to communities from these extreme events.  

Today’s blog isn’t going to educate you with data and case studies about the planetary destruction humanity is perpetuating… because I believe our readers are fully aware.  

You know what’s going on and don’t need to read another heart crushing story or prediction of doom and gloom. In today’s blog I want to create space for YOU, to build a space for both awareness & acceptance of what you feel in reaction to the state of the planet.  

Feelings that may arise: Anger, Guilt, Sadness, Grief, Hopelessness, Overwhelm, Anxiety, Broken-Heartedness?

In order for us as a human community to address the world’s challenges, we need to be in touch with our hearts, to feel our feelings. Unfortunately, our western culture has a tendency to suppress feelings that we believe others will judge us for expressing, perhaps calling us “a baby” “too emotional” “over reactive” “illogical” “crazy” “messed up” or “a tree hugger”.  

I am offering you permission, or rather an invitation, to pause and feel whatever you feel. When feelings aren’t given a chance to be felt, to be witnessed fully without judgment, we can experience not only physical illness and behavioral or relationship struggles, but also an even greater disconnection from Mother Earth that facilitates this continued decline in Her health as well as our own.  

We are connected. Whether we choose to notice and feel it or not, we are ALL connected. I see proof of the interconnection mirrored between the planet and humanity’s current ailing health.  

I am often brought to tears when discovering the destruction done to fellow humans, animals, and entire ecosystems. It is painful to face these realities and might feel initially easier to just ignore them, but that is not what my heart is telling me to do. When I bring awareness to these issues I am fueled to serve Mother Earth, to protect her and inspire others to live in harmony with Her.  

Getting overwhelmed and caught up in the emotion can be equally damaging and lead to feelings of hopelessness. Hence why I find mindfulness to be the most useful tool to use when approaching the present day reality of our environment.  

Mindfulness allows me to feel the difficult and challenging emotions and balance those by also recognizing and feeling the joy, the happiness, and awe I feel looking out my car window at Oahu’s green mountains, walking in my neighborhood and stopping to observe the intricate details of a flower, or enjoying a beautiful and nutritious plant-based meal.  

I call on you to practice mindfulness off the cushion this week by opening up and accepting your feelings in reaction to something in the present moment. The two opportunities I invite you to tune into are: 
1) watching or reading the news (ArticleArticle
2) sitting or walking in nature. 

Practice Tips:
. Turn on the News, click one of the headline articles, or sit outside, bringing mindful awareness to your reactions to what you see and hear.
. Pause when you notice a feeling /reaction. You may be able to identify the feeling or maybe not. . . . What matters is that you can sense it and tune into it even for a brief moment of awareness. “AH this is a feeling I don’t know what, but Lizzie invited me to check it out. Hmm let me pause.”
. Close your eyes or focus on a single point and take a few breaths allowing this feeling to be present, allowing it to sit with you, acknowledge it. 
. Thank yourself for taking time to pause and then continue with your day. 

By engaging our awareness of depressing environmental issues we can continue to remind ourselves of the importance and purpose of why connecting and caring for the planet is so critical for Nature’s health and our own. If we push these realities away we ultimately are neglecting an aspect of ourselves. 

This month is all about connecting and cultivating a relationship with Mother Earth, this relationship can be taken to a whole new level when you open your heart. Next week I’m interviewing Michaela Kascak, an herbalist and holistic health coach, to learn what plants can help us open our hearts and what lifestyle practices we can do to connect more with Nature.  

I would love to hear about your experience through this activity and what you discover. Please feel free to email me: [email protected] or share online and tag us @Sacred Treehouse @lizzie_shuttWith Love and gratitude,

Lizzie and the Sacred Treehouse Faculty

Lizzie is a heart-centered entrepreneur who has a vision of helping people all around the world shine their light and live their most aligned life. She recently received her B.S in Horticulture at the University of Florida and Holistic Health Coach certification from IIN. She has combined her two passions, environmental stewardship and helping others, by creating an online coaching program that connects clients to their body, mind, soul, and nature. Taking inspiration from nature’s interconnected designs, Lizzie works with clients to create a balanced life ecosystem that supports them in living an aligned life. Connect with her on Instagram @lizzie_shutt or www.lizzieshutt.com

🌎 Mindfully connect with nature🙏

Deepening connection with Mother Earth 
“In every walk with nature one receives far more than he seeks.” – John Muir

I invite you to join me on a journey this month to rekindle our appreciation, understanding, and love for Nature. Over the past few years I have been studying and deepening my connection with Nature – only to continually be in awe at the magic that occurs within ecosystems (including within ourselves). Through my connection with Mother Earth, I have received far more than I sought. Now I want to support you in developing a connection with Her, so you too can connect with Her eternal wisdom. If you are interested in exploring or deepening your connection then continue to read and give 

Everything is connected.Just think about how you interact with things on a normal day…

You wake up in bed sheets made with cotton grown in India, you brush your teeth with a toothbrush manufactured in China, you drink a glass of water pumped from a lake or an aquifer in your state, you enjoy avocado from Mexico smashed with salt from Utah and pepper from Vietnam on your whole grain toast from the midwest. Just by breakfast time you have received support from around the world, and that’s just showing how the tangible stuff you enjoy is interconnected. 
Now take a moment to reflect on the fact that each living and non-living thing on this planet have evolved from the same stuff, from plants, earth, minerals, water, and star elements. 
 There is an invisible thread that weaves us all together and understanding that this thread exists is the foundation to caring for Nature in all Her forms (including you)!

Nature gives to us abundantly, not wishing for anything in return, like a loving mother to her baby. In our modern societies we can easily forget how much She gives to support our lifestyles, so to encourage you to cultivate awareness around all she gives, take some time to do the activity below.“Trace Your Plate”

The next home cooked meal you prepare, try this activity to cultivate awareness around where your food comes from and gratitude for the people and Mother Earth who co-cultivated this food so that it can be on your plate! Do the activity with at least 4 items that are present in your meal. Look at the packaging that the food came in or the sticker label on your produce. The location might be there or you may need to type the company name online to discover where this food item was produced. For each item, pull up an online photo of the type of plant or animal this food item came from. For example if you are eating zucchini, look up what a zucchini on the mother plant looks like, maybe take it a step further to learn what the zucchini flower looks like. Now I invite you to sit down with your plate of food and your new awareness of where it came from to give gratitude. I encourage you to speak out loud and name the various plants, people, and resources (sunlight, water, minerals etc.) that have made your plate of food possible. Additionally you may add a gratitude statement to yourself for taking time to do the activity and cook yourself a homemade meal! This practice can be simplified so you can give gratitude at every meal, you can try using my statement or create one for yourself!

My general pre-meal gratitude statement:
“Thank you farmers, transporters, and Mother Earth for providing me with this food. I am so grateful I took the time to prepare this beautiful meal. May this food nourish me and give me exactly what my body needs. THANK YOU THANK YOU THANK YOU!” I would love to hear about your experience through this activity and what you discover. Please feel free to email me: [email protected] or share online and tag us @Sacred Treehouse @lizzie_shuttWith Love and gratitude,

Lizzie and the Sacred Treehouse Faculty

Lizzie is a heart-centered entrepreneur who has a vision of helping people all around the world shine their light and live their most aligned life. She recently received her B.S in Horticulture at the University of Florida and Holistic Health Coach certification from IIN. She has combined her two passions, environmental stewardship and helping others, by creating an online coaching program that connects clients to their body, mind, soul, and nature. Taking inspiration from nature’s interconnected designs, Lizzie works with clients to create a balanced life ecosystem that supports them in living an aligned life. Connect with her on Instagram @lizzie_shutt or www.lizzieshutt.com

🎁 Kindness is a gift you can give everyday 🎁

I have already heard the buzzing of the new year commitments by others to make changes in their behaviors! I too have been known, since my teens, to make New Years resolutions and LISTS of things I wanted to do in the new year. Not all were about changing something about myself-yet with each passing year it seemed like what changed was my growing dissatisfaction with myself and the January list was filled with trying to change the outside me.  

A few years ago, probably during a new years clean up I found my old journals and most were filled with the same old January entries of lofty goals and attempts to somehow make myself better, more attractive, more lovable by other peoples standards. 

This year I did not make any such commitments and only after a recent gathering of Sangha members, in our weekly mindfulness practice group did I discover what it is I am going to focus attention on this year. 

It is kindness. Not just kindness to people who are kind and loving, but to all people, animals, all living things-with an extra heaping of kindness for those who are unkind. They need more! 

Kindness comes in many shapes, sizes, colors, and combinations. It can be as simple as a smile, an extra moment to pause and  look into someones eyes when you say hello and smile with your eyes, your mouth, and your heart.

Kindness can be giving someone the benefit of the doubt or some grace in delivering what they promised and may be struggling to deliver on time or in the manner you expected, 

I am not letting kindness stop there-oh no! I am including myself in the circle of kindness and offering some grace for not delivering this blog last month during a very challenging and hectic month. You were all on my mind and I have many half written blog articles, but not one was completed and I am letting go of the unreasonable demands I place on myself, at least for now.

Self kindness can be a challenging practice without “mindfulness” because our negative self critical thoughts can be so automatic AND unconscious, unless we slow down and shine the  light of attention on them. This is a “practice” that often requires support and I really mean it is a PRACTICE and can take dedication and support to begin to see the magic that happens when we soften our heart toward ourself.

Mother Theresa is said to have this poem written on her door, likely as a reminder even to her to practice  kindness under all conditions. Here is a brief excerpt:
 

Mother Theresa Poem- Do it anyway

People are often unreasonable,
illogical, and self-centered;
Forgive them anyway.

If you are kind,
people may accuse you of selfish ulterior motives;
Be kind anyway. 

To read more of this poem click here: Do it anyway

With the consistent practices from Mindful Self Compassion (MSC) over the past four years, I have grown in self compassion and kindness and discovered that the kinder I am to myself, the kinder I am to others. Want to join me in the adventure of becoming kinder (to yourself)?

I am offering an online short course of Mindful Self compassion (MSC) starting Tuesday February 1st at 7:15 pm EST to 8:30 pm. It will run 6 weeks and deliver a portion of teh teachings and practices from the intensive MSC 8 week course. Even if you took MSC you may find this a great refresher and way to reinforce your prior learning. 

To register for MSC Short Course- Click here!

May you be kind and loving to all beings (including yourself),,

 With Love and Gratitude,

 Patty and The Sacred Treehouse Faculty

 
Need support in overcoming obstacles? Just email me us at [email protected] to set up individualized mindfulness coaching or join our upcoming classes of MBSR or MSC for guided practices in a supportive community.

Go to www.sacredtreehouse.org

Dr. Patricia Shutt

Patty Thomas Shutt, founder of Sacred Treehouse, is a licensed psychologist and co-owner of  Therapeutic Oasis of the Palm Beaches  Dr. Shutt is passionate about helping others discover the benefits of mindfulness and meditation.  She offers Beginner Meditation & Advanced Meditation classes at Sacred Treehouse, in addition to Mindfulness Based Stress Reduction, Mindful Self-Compassion and various book studies throughout the year.

Thanks Giving

Have you ever noticed that the word “Thanksgiving” is actually a conjunction of two equally important words — “thanks” and “giving”? I always assumed this duo meant “giving thanks,” but in recent days I have come to think about it in a bit of a different way. I have begun to see that it is not just “thanks” that we can give this time of year, but that it is the act of “giving” in and of itself (giving anything really) that can elicit feelings of thankfulness and gratitude. 

 

It doesn’t surprise me that gratitude and generosity go hand in hand. Last week in sangha Patty talked about how when we cultivate a consistent gratitude practice we find ourselves feeling more willing to give and share with others. What a coincidence, sangha marveled together, that the month heralded as a time of giving at its finest follows the month when we give thanks! 

 

Science shows, in fact, that there is a connection between gratitude and giving or helping others. For example, people who are grateful are more connected to their communities, more willing to help others and have a strong sense of purpose. Even simply expressing thanks can motivate “paying it forward,” keeping the reciprocal cycle of giving and receiving alive. Romantic relationships can benefit from appreciation too … as partners who are acknowledged and appreciated tend to both show increased appreciation in return AND have a tendency to work harder in the relationship. 

 

In this cycle of generosity and gratitude, giving and thanks have a bidirectional relationship — one fueling the other. Think about it — the more grateful you feel, the more content and accepting you are of what you have, and the less entitled you may feel to having, getting or needing more. These feelings of humility and contentment can lead to a desire to help or be of service to others, which can often lead to feeling valued and important, especially if thanks are expressed by the recipient of your kindness and generosity. Ultimately, when we feel like we have had a positive impact on the world around us, we find ourselves back in a place of deep appreciation and gratitude. 

 

I frequently talk about how one of the most powerful outpourings of a regular and consistent gratitude practice is joy. Living in what Patty referenced in sangha last week as a “state of gratitude” can lead to an increase in various pleasant and connecting emotions — happiness, awe, contentment and as we’ve reflected upon here, generosity. I wonder if any of you have noticed an uptick in these over the last few weeks if you have been following along on this month of gratitude practice? What else have you noticed? How can you take this feeling of gratefulness into the winter holidays? What do you think might change if you do? 

 

As always, share your stories with us at @sacredtreehouse on social media, or email me at nikki@sacredtreehouse.org
 

Grateful for you all, every single day— 

Nikki and the Sacred Treehouse faculty 

Nicole Davis is a licensed psychologist practicing at  Therapeutic Oasis of the Palm Beaches  Dr. Davis starts with the core belief that each person already has everything they need to live a life of joy and fulfillment, and that therapy is just a process of uncovering their inherent wholeness. Dr. Davis gently invites her clients to uncover their strengths in a safe and non-judgmental environment. Dr. Davis completed MBSR facilitator training through the Center for Mindfulness at UCSD. Dr. Davis is also a 200-hour trained yoga teacher registered with Yoga Alliance