Vicki, Author at Inner Power Mindset

Stress Relief for the Holidays

Mindfulness, Mindset, Visualize Guided Imagery

Worries over the pandemic can feel overwhelming. Especially since this is supposed to be a “happy” time of year, what to do if you feel unhappy and depleted? Although the holidays may feel different at this time, it is possible to find some peace and even joy.

During this time of year, many of us feel stressed. According to a survey in Consumer Reports, here are the top “Holiday Stressors”: crowds and long lines, gaining extra weight, getting into debt, gift buying, and seeing certain relatives. While stress may seem unavoidable, you can change your response to these stressors with a few simple mindful and meditation tips.

Here are a few tips for coping with stress during the holiday season this year.

It’s okay to feel your feelings. Perhaps you have lost someone close to you or you can’t be with your friends and loved ones. Realize that it is normal to feel sadness and grief. It’s OK to take time to cry or express your feelings, even the uncomfortable ones. You can’t force yourself to be happy just because it’s the holiday season.

Reach out to your community. If you feel lonely, seek out contact with your community or religious groups. Many may have websites, online support groups, social media sites or virtual events. They can offer support and companionship.

Be realistic. The holidays don’t have to be perfect or just like last year. Even though your holiday plans may look and feel different this year, find creative ways to celebrate.

Release expectations. Let go of buying the perfect gift, or decorating the perfect house. We are a blend of perfection and imperfection. Appreciate the meaning of the holidays, and be grateful for the beauty of family and friends. These are true gifts!

Take mindful breaths. When feeling stressed, stop and take a breath. Notice the present moment. Take 4 deep cleansing breaths, hold for a count of four and exhale on a count of four. You will become more present. You can do this anywhere. Waiting in long lines or at a holiday gathering. Remember to just stop and take a breath. This is a small way to stay mindful.

Meditate or do Guided Imagery during this time. Sometimes it can be peaceful spending some time alone, relaxing to music. Or Meditate on the words, “I am calm. I am relaxed.” Remember your own self-care during the holidays! See below my “Stress Buster” Guided Imagery program–perfect during the holidays or anytime! Please share with family and friends!

Enjoy the holidays and give the gift of wellness!

Vicki

Vicki Atlas Israel, CGIP

Your Mindset and Meditation Coach

PS: We’re excited to say the Inner Peace Time app will be launching in January! Learn More and grab your free gift.

Practice Attitude of Gratitude

Mindfulness, Mindset

Play Video Above for Group Gratitude Meditation

Happy Thanksgiving! Having an attitude of gratitude remains one of the best ways to boost health and happiness. Despite the hardship of the past two years, we still have so much to be grateful for our blessings. Please pay it forward and share this gratitude meditation with family and friends.

As you make a regular practice of gratitude, an increase in well-being improves. Simply believing you are grateful for all of your blessings does not bring more happiness. You have to make it a practice of gratitude. The beautiful thing about practicing gratitude, it’s a reminder of what’s going right in your life. When you focus more on what’s going well, you will notice and attract more good in your life. As bestselling Author Deepak Chopra says, “Gratitude opens the door to the power, the wisdom, the creativity of the universe. You open the door through gratitude.” — Deepak Chopra

Three Ways to Practice Gratitude:

Gratitude Box or Jar– Liz Gilbert, author of Eat, Pray, Love has written about her personal practice of gratitude. For years she has kept a jar where she would jot down on scraps of paper things that made her happy that day and put them in a jar. This could be a fun practice that you could do with your children for feeling happier. Another bonus is that the jar can serve as inspiration when you want to feel more alive and connected.

Gratitude Meditation –Settle into a quiet place and get comfortable and close your eyes. Take a few deep breaths and begin to release any tension in your body. Now place your attention on your heart. Breathe in and out a golden light in your heart. Be thankful for your heart center. Keep breathing in love and breathing out gratitude. Feel your heart expand to someone you love or loves you unconditionally. Stay here for a few moments. Now feel in your heart some of the things you are grateful for: like the abundance of nature, the beauty of life, so many blessings. Just breathe in love and breathe out gratitude. While in this stillness, spread gratitude to your loved ones… then expand out into the community. Continue to sit in stillness for a little while, saying “thank you.” After several minutes gently bring your body back to the room where you began. Remember to carry this gratitude for yourself and to all you meet throughout your day.

Gratitude Journal –I remember how Oprah Winfrey had shared this practice on her popular TV show and how this one thing shifted how she viewed herself and the world. Keep a special journal of gratitude. Write down three things you are grateful for every day. You may include a loved one, a beautiful sunrise or sunset, appreciation for material possessions, opportunities that came to you, gratitude for yourself and others. Include things that may have touched your soul or made you smile and appreciate. Some believe you should write down new things each day, but others say that’s not necessary to reap benefits.

Please try these and let me know how it goes or share what ways you have found to practice gratitude. I am so grateful to you who continue to read my blog posts.

Wishing you and your family the best!

Vicki

Vicki Atlas Israel is a Mindset and Meditation Coach, and the Amazon bestselling author of “Inner Power NOW.” The Foreword is written by #1 New York Times Bestselling Author Jack Canfield, co-creator of “Chicken Soup for the Soul.” High-achievers hire Vicki to improve their wellbeing to live their best life. Vicki is also passionate about bringing more inner peace to parents, children, and those who work with children.

Want Big Answers? Try Journaling

Mindfulness, Mindset, Visualize Guided Imagery

Do you want answers to some big questions? Try journaling. Studies show it can increase resilience, self-esteem, and stress relief. Let’s talk about the power of journaling with meditation. Some call it automatic writing. This is a great opportunity for you to check it out, as well.

The combination of journaling and meditation together can be quite powerful. I had learned this a while back when I was being certified in guided imagery. My teacher and coach would say it’s very important for people, after they go through a guided imagery process, to write down some things that come to them–maybe even draw out some images. That form is a different kind of journaling. The journaling I’m talking about today is when you’re in a meditative state, you then ask for guidance and write what flows.

How to Do Journaling and Automatic Writing?

You always begin with gratitude like thank you so much for any inspiration I may receive. “I am so grateful for what you may bring.” Allow this beautiful appreciation into this process. With more gratitude comes more grace, and that’s what we all want. After meditating, get into a very thankful state. Then, ask an inquiring question like, “What do you want me to know today,” and then just start writing.

Do not judge anything that’s being written nor edit. It’s all free-flowing and it may seem a little strange at the beginning. Some people set a timer—maybe 5 or 10 minutes per question. I would also recommend a couple of questions per session. I would not ask about your whole life. Another great question could be, “What’s important for me to focus on today,” and you may get an answer. Or, “How can I be more loving toward my family? Then be quiet and see what answers may come.

Now, sometimes you may get great answers in your writing. Sometimes the answer may come a little bit later. You may be reading something and a quote jumps out at you as the answer to your question, or a book may fall out and open up to the right page. You never know how these signs may come, but a lot of times, they will come in writing because we do have a higher intelligence.

Be Open to Inspiration and Guidance Received

When we can open up and be still, we can let this inspiration come through. The problem with this generation and technology, we’re always on our phones or we’re checking our screens. We need some downtime. We need that breathing space so the beautiful insights and inspiration will come. Then, just say thank you, thank you for that. Thank you for that little wonderful surprise or wonderful little miracle or whatever.

This week why don’t you try one or two of these sessions where you ask an inquiring question and see what comes up. I wish you and your family all the best with this beautiful practice. I also invite you to go to the website of our new app called Inner Peace Time and download some free gifts. Click image below.

Who’s the Silent Watcher?

Mindfulness, Mindset

Expand Your Awareness-Be the Observer

You are not your thoughts. You are not your feelings or emotions. You are really the observer. You are the “Silent Watcher.” You are the one that’s really looking behind your eyes… observing your environment and looking at your life without judgement. To expand your awareness in life and in a meditation practice, this is very important to remember. As the observer, you experience more of an open focus. This is the real you–your higher self. And your higher self loves you unconditionally and wants only the best for you.

When you begin your journey into higher consciousness, you are really tapping into that higher part of you. The silent watcher is the one who is looking behind your eyes observing. This can be a real eye-opener. You may also think of this observer as a “Little You” who sits there on your forehead. You’re watching the world.

Step Away from Your Thoughts and Feelings

This can be very helpful when you are meditating, or when thoughts come up or feelings make you uncomfortable. You can always step away, step back from the stress and turmoil. This is very helpful in life, as well. I want you to connect with that observer throughout the day. Be this observer. What does that feel like looking at your world? This will help expand your awareness, your consciousness. It will open you up to the higher part of you.

My coaching clients have always enjoyed coming to understand this separation and helps in dealing with negative thoughts. We become so absorbed in our problems. We are not our problems; we are not our thoughts; we are not even our feelings. We are this precious one that is observing all of this from a higher perspective. We are witnessing the ups and the downs, the learning opportunities, and is full of love for you and love for others.

If some problems come up and the situation is really driving you crazy, remember step away from the conflict. I learned this from a meditation teacher Michael Singer who wrote the bestselling book The Untethered Soul. It’s great to always think you can step away from what’s happening in your life and the turmoil. Singer also calls the negative inner critic “Your Awful Roommate.” As you know, we can have this roommate that’s just driving us crazy. That’s how the inner critic can be.

Let’s Practice Being the Observer

Back to being the observer, the silent watcher. We can practice this during meditation. Close your eyes. Begin the deep breathing and then maybe after a minute of very deep breathing and letting all the tension out of your body. Then, try to imagine the observer that’s observing your life. You can even have the observer seeing things from above or from side to side or whatever. It’s like an opening of the focus. That is really who you are. Experiment a little bit during your meditation time when you’re quiet. You really are a beautiful infinite being that is full of love and is doing your best throughout the day. I hope you enjoyed this activity.

I invite you to go to our website for the app InnerPeaceTime.com Learn more about the app, grab a gift. Be the first to know when the app launches. It’s for the whole family. There’s a side for kids and teens and another side for parents and adults. Our goal is to make meditation time family time and to build strength as a family. Feel free to click on the image below to learn more

Mirror Mirror on the Wall

Mindset

Click to Play the Video to Hear More

I want to speak to those who may have trouble with sleep and anxiety. Sometimes this has to do with self-love and negative self-talk. Often, we have so many negative thoughts or negative expectations that we are constantly on edge. It’s how our brain tends to be wired—towards the negative. But there’s a better way and that is to expect that everything is working out for our highest good. Loving ourselves and expecting the best can take time, but it begins with learning how to be really present—out of our head and into our hearts.

Try this Brief Practice on Kindness

Lately I’ve done this thing in the morning– you may think I’m really crazy– but I have found that it helps me avoid that negative self-talk in the morning. What I do is a yoga practice. You put your hands together in prayer position near your forehead and you say, “I think kind thoughts”. Then, put your hands near your throat and say, “ I say kind words to myself and others.” Then, place your hands on your heart and say, “ I feel kindness and compassion in my heart.”

I want to tell you a little story. I taught this exercise to some teen girls who are facing some difficult challenges right now. They’re part of this Butterfly Club and Rainbows for Kids for Cancer Survivors and Thrivers. It’s a beautiful organization founded by Sally Rains in St. Louis. In teaching these girls how to have self-love to have self-compassion, I realized many of us may need this kind of work as well. We can all get into that negative, critical voice that comes up.

Lean into More Self-Love

I’ve had to work through my negative thinking and try to come up with a more powerful inner coach which is why my book is called, “Inner Power Now.” There’s this beautiful heart connection that is where we live from our higher self. This is where we connect with our soul to our heart space. One way to do this is called mirror work and a lot of people that have been involved in personal development, like #1 New York Times bestselling author Jack Canfield who Co created Chicken Soup for the Soul and Louise Hay, bestselling author and founder of Hay House Publishing. They talk about using the mirror to help with self-talk and self-acceptance.

Mirror Work: How to Do It

This practice is taught to us at Jack Canfield’s Breakthrough to Success training. I also teach all of my clients this exercise. And I want you to learn this, too. What you do is in the evening you keep this going for 30 days straight. You look in the mirror; you look into the soul of your eyes and you say your name and then say “I love you.” Then you say some acknowledgements, like, “I acknowledge you today for doing a live stream. I acknowledge you today for getting out there in public. I acknowledge you today for committing to health and fitness in making that a huge priority in your life.” You go through three things or more. Maybe you’ll have trouble getting started.

Keep Going Through Any Difficulty

I remember when I first did this, there were some tears that came out, and you know, it was hard to look at myself in the eye; because maybe I wasn’t feeling really good about myself. So Mirror work is so powerful. Please be gentle with yourself. First, begin with your name say, “Vicki, I love you.” Say some things you acknowledge about yourself. Maybe there are things that you accomplished. Maybe it’s some habits that you did that day, or maybe some discoveries that you made. We need to acknowledge ourselves and congratulate ourselves for some things we’ve done well. Then, at the very end, you can say again your name and say “I love you.”

I hope that this has been helpful doing Mirror Work. There’s a book out there right now that’s called High 5 by Mel Robbins. She has people doing a High-5” in the mirror so you might try that too in the morning or in the evening. You can do this practice at either time. Find out what may work for you and be consistent.

Remember to Involve Your Family

One little tip – you may want to tell your family you’re doing this so they don’t come in on you and you’re in the middle of this. You may want to warn them that you’re going to be doing this over the next 30 days. You can also invite them to do it, too. Let’s do this together, as a group, so we can all have more self-love, compassion, and kindness. The world needs so much more of this.

Wishing you and your family the best!

Vicki

Visualize and Magic of Believing

Visualize Guided Imagery

Play the Video above on “Visualization and the Magic of Beliefs

Today I want to talk to you about the power of visualization. The latest research shows that visualization is great to use. As you may know, a lot of professional athletes and successful business people meditate and visualize to achieve their goals. They picture that goal as already achieved.

The latest research shows you also have to have a positive expectancy—meaning you must believe it’s really possible. In essence, you get what you expect. For example, you can visualize and imagine all you want, but in your heart-of-hearts, if you don’t feel good enough, or you don’t feel worthy enough, or you have these limiting beliefs and doubts. Guess what? You’re blocking all the great visualizing you’re doing to have this goal come true.

Try These Tips For Results

One thing you might try is when you visualize, spend at least a minute or two getting into that big powerful feeling in your heart, like joy, pride, or just feeling free and appreciating life. If you have a big goal that you want to achieve. Also, keep reminding yourself to expect it to happen, you’ll have a greater chance of it coming true.

Try this technique to prove you can do it. You may want to jot down what you really want as your goal and then a few obstacles that may happen that could get in the way of your goal. In your mind or on paper, you work out a way that you’re overcoming those obstacles. This is going to get your positive expectancy revving up. For children, you can say, “Your big wish is going to come true, if you really believe.” Believe it in your whole heart that all of this will come true.

There’s so much we can do with our imagination to visualize that beautiful outcome. We also have to believe that it’s possible. So write down a few obstacles and what you may do to challenge that. That’s going to start you in action that’s going to help you believe that you really can make this happen. It’s a great winning combination if you visualize overcoming the obstacle and expect your big dream to happen. Then take action.

To understand more about visualization and guided imagery I invite you to go to our website InnerPowerMindset.com. I am certified in Guided Imagery which means I teach clients how to use their imagination to help attract what they most want in their life. You may also book a Complimentary Breakthrough Session with me to stress less and add more joy. Understand about the power of visualization, belief, and taking action.

Wishing you and your family the best!

Vicki

Vicki Atlas Israel is a Mindset and Meditation Coach, and the Amazon bestselling author of “Inner Power NOW.” The Foreword is written by #1 New York Times Bestselling Author Jack Canfield, co-creator of “Chicken Soup for the Soul.” High-achievers hire Vicki to improve their wellbeing and to live their best life. Vicki is also passionate about bringing more inner peace to parents, children, and those who work with children.