Weekly Happiness Note November 7, 2024
How to Embrace Alignment and Be in the Moment with What is Real
“True well-being begins within, reaching every part of our lives.”
Happy Thursday! 🌞
Experiencing greater presence and alignment in our daily lives may sound like an abstract pipe dream. And there isn’t a one-size-fits-all solution to clear the clutter of a busy mind. But if you’d like a few strategies you can try right now to enhance well-being and presence, come check out this Thursday’s happiness note, “How to Embrace Alignment and Be in the Moment with What is Real.”
You can access this week's topic below (available for free subscribers) and consider becoming a paid subscriber to receive the weekly planning prompt and framework to set you up for November 11th- November 17th. ❤ Emily
This Week’s Featured Topic:
How to Embrace Alignment and Be in the Moment with What is Real
“Nobody can bring you peace but yourself.” — Ralph Waldo Emerson
When was the last time you gave yourself a reprieve? Not just a break from daily doing but space to quiet your mind and allow the weight of the day to release you from its grip. Connecting inward to our source of stillness and calm can be a challenge. But imagine feeling grounded and centered, no matter the storm. What a gift!
Embracing alignment is about harnessing our ability to focus. It means caring enough about how we feel to regularly press pause on our inner dialogue, clear the path, and be in the moment with what is real—right now.
When we close the tabs on our computer and reboot the system, it will function with the speed and precision we expect. The more we get into the habit of updating our computer, the better it will operate.
Our mind and body also need to rest and reset to function optimally.
According to the Scientific American article “Why Your Brain Needs More Downtime,” “that learning and memory depend on both sleep and waking rest may partially explain why some of the most exceptional artists and athletes among us fall into a daily routine of intense practice punctuated by breaks and followed by a lengthy period of recuperation.”
It’s okay to let go of the absurd idea that we should be running on all cylinders at all times while also wearing bright, happy smiles — it’s not healthy or realistic.
Our well-being impacts every area of our lives. Being well is about more than our physical health. It’s about how we tend to our inner world. There is no true well-being without it.
Experiencing greater presence and alignment in daily life may sound like an abstract pipe dream. And there isn’t a one-size-fits-all solution to clear the clutter of a busy mind. But here are three concrete methods you can try right now to be in the moment with what is real.
Method 1: Breathe
One of the easiest ways to redirect a busy mind is to use our breath as a calming tool. When we focus on the steady rhythm of our breath, we bridge the gap between our mind and body. Deep, intentional breath work helps us feel connected and present — instead of feeling stranded on a runaway train of busy thoughts and worries.
According to neuroscientist Dr. Sarah McKay, “by bringing our attention back to the present moment, tuning in to our senses and using our breath to slow our heart rate, we can deactivate our stress response.”
Practice: Use the box breathing technique to slow a busy mind, or as a check-in throughout the day. Inhale for 4 seconds. Hold your breath for 4 seconds. Exhale for 4 seconds. Then, pause for 4 seconds before repeating the cycle. At any point in the day, simply focus on your inhalations and exhalations by slowing them down and making them deeper and more intentional.
Method 2: Respond
When we approach life with curiosity, we are open to learning and experiencing whatever is before us. Being curious shapes us to respond to life rather than reacting to it. There is a notable difference.
When we react quickly, it’s usually because we are caught up in a story about the past or worry about the future. We allow our ego to drive our reactions to the people around us. Responding to life with curiosity allows us to listen and to see with a sense of wonder. It aligns us with the present, with our sense of inner peace and happiness.
Practice: Use curiosity as a tool to be less reactive and more responsive to life. Listen more than you speak. Offer more questions than answers. Before you start a conversation with a friend or acquaintance, set an intention to learn something new about the other person. Offer them the gift of being seen, heard, and understood. When you’re out in the world, see how it feels to adopt the mindset of a young child who is thirsty to learn and grow and wonder about the world.
Method 3: Appreciate
The easiest way to flip a story and bring light and love to your current state of being is to appreciate what you have and what is going well in your life.
This is what Robert A. Emmons, PhD, the world’s leading scientific expert on gratitude, has to say: “Gratitude allows us to participate more in life. We notice the positives more, and that magnifies the pleasures you get from life. Instead of adapting to goodness, we celebrate goodness.”
Practice: Nurture a habit around gratitude by creating a list of what you are thankful for. Add to that list regularly. As soon as you wake up or before you drift off to sleep, bring to mind three things that make you grateful. Use gratitude as comfort instead of reaching for the distraction of your phone. You can also use gratitude at any point in the day to shed light on why being alive is the ultimate gift.
Our experience of living is temporary and fleeting. It isn’t something we ought to avoid or distract ourselves from. The ups and downs and in-between stretches of life are much better lived when we embrace alignment and relish the moment with what is real — every sweet and messy bit of it.
This Week’s Quote:
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Planning for Next Week📝:
Use the framework below to plan your upcoming week: November 11th- November 17th. Some people like to map out their forthcoming week on Friday to ease into the weekend, knowing they are ready to hit the road running on Monday. Others (like myself) have a Sunday planning ritual. Do what works best for you. Over the years, in supporting many people in their planning and goal-setting, it seems to work best to pick a day of the week that’s easy to stick to so that your weekly planning becomes a habit and ritual.
What are your wins? Before you organize the upcoming week, ‘November 11th- November 17th’, reflect on the week you are wrapping up. What are your wins (big or small)? What is something you are grateful for? What have you learned about yourself this week? Record your reflections in your journal or the Notes section of the Planner Printout. Feel free to comment below (others in this community will also be able to see your comment) or hit reply to this note and share directly with me.
Planner PDF printout: This printout is from the ‘Fall in Love with Your Life, Seasonal Planner’ and will give you the framework and planning system to help you organize your upcoming week: November 11th- November 17th. Click here to access. You will need to enter a password to open the PDF. It’s in all caps: FILWYL
Accountability: If you’d like an accountability check-in to support you in making the weekly planning ritual a regular habit, just hit reply to this email after you’ve organized your week and let me know you’re organized and complete. Feel free to share your weekly intention/power word. I’m always happy to be the check-in support and would love to celebrate your wins.
Instructional Video: Get free access to this mini 20-minute video course. It will show you how to efficiently use the ‘Fall in Love With Your Life, Seasonal Planner’ method of organizing your week. Go here to access the free video course.
Priorities: What are your top three priorities for the upcoming week? What are some of the daily ways you will prioritize yourself? Remember to balance your energy output with energy input. Think: What has been energizing me lately? What has been draining my energy?
Connect with Nature: When was the last time you went outside in the rain? Do you ever let uncomfortable weather stop you from going outdoors to connect with nature? It feels refreshing to dress for the weather so you can enjoy the elements. Where I live, the weather is getting damper and cooler, and the leaves are increasingly falling from the trees. Every Sunday, I put on my raincoat and rain boots. I put on some upbeat music and spend a couple of hours in the yard cleaning up leaves. Even though all it takes is a strong gust of wind to litter the yard with leaves again, I get the satisfaction of breathing in fresh air, connecting with nature, and getting a little exercise.
Journal reflection point prompted by nature: Reflect on a time you were outside in nature when the weather/climate wasn’t enticing, but you got outside anyway. Did you find joy in the different elements? What can changing seasons/weather teach us about our comfort zones and life?
Share your intention for the week of November 11th- November 17th. What are you calling in? What is your power word/phrase?
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Disclaimer: This newsletter's advice and strategies are for informational purposes only and do not constitute professional advice. While we strive to provide accurate and helpful information, we cannot guarantee outcomes or be held liable for any consequences of using or misusing the information provided. We encourage you to seek professional advice or consult with qualified experts for guidance related to your particular needs.