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Slay Your Anxiety During the Holidays

November 27, 2014 by Shann VanderLeek

SVLOne of the challenges of the Holiday Season is that we often lose sight of caring for ourselves.  When we try to make everyone happy and everything perfect, our energy gets zapped. When we’re low on energy, it’s easy to get dragged around by our inner critic and other people’s agendas. In this article you will find supportive holiday self-care tips so you can slay your anxiety and get the most enjoyment out of the days ahead.

Carve Out Moments for Self-Care

If the holidays have you stressed and on the run, create 15-30 minutes each day to quietly do something you enjoy. If you have guests coming to stay with you, plan to get up a bit earlier than everyone else and read or sip your favorite tea by the tree. Suggest a walk during the day, or have an early night and listen to a guided relaxation in bed.

During this busy time, carve out small amounts of time to balance out the energy you are giving away. Enjoy a warm bath, do some inspirational reading, play some music that helps you feel calm and happy, fill your home with fragrances that you find relaxing or uplifting.

Protect Your Energy

Extroverts get a positive energetic charge from social gatherings. Introverts can find it draining to be with people for long periods of time. Many introverts say social gatherings make them nervous or anxious.

If you have a busy social holiday schedule ahead of you, and you fall into the introvert or anxious category, you’ll want to get clear about how you prefer to best care for yourself. Do you need some alone time, or a walk?  Give this some thought and allow yourself some space when you need it.

Taking a walk after a big mealtime gathering allows for space, even if a few people tag along. Being outside will help you digest your meal and clear your head. It’s easy to lose track of time over the holidays and miss out on fresh air and natural daylight, both of which are essential to feeling healthy and energized.

Keep Warm and Nourished

Hot spiced apple cider and herbal teas will keep you warm and hydrated without the stress to your nervous system that coffee and alcohol bring. Make sure you get enough lean protein and nutritious greens each day along with all of your favorite holiday pies, cookies and traditional meals.

Free Yourself from Expectations

You can plan meals and social time to an extent, but holidays are much easier if you can let them unfold naturally. You can’t control the opinions, moods or priorities of others. Set an intention to enjoy your family and friends. Then show up as yourself, and the rest of the experience will play out as it will.

Remember to Breathe

Practice being aware of your body and tension levels. If you notice yourself feeling overwhelmed by noise, crowds, family excitement, etc., make a conscious act of dropping your shoulders and exhaling slowly. Then take a couple of minutes to take some slow deep breaths, no one will notice, and you will feel more relaxed.

You can slay your anxiety during the holiday season by carving out moments for self-care, protecting your personal energy, staying well nourished, freeing yourself from expectations and remembering to breathe.

Wishing you the very best of moments and memory-making this holiday season.

A Supportive Self-Love Plan For The End of 2014

October 30, 2014 by Shann VanderLeek

CindyTNAutumn is my favorite time of year in northern Michigan. The air is cool and crisp. Lake Michigan’s black water and the colorful forest canopy are sure signs of the seasonal shift. Swimsuits and shorts have been replaced by blue jeans and sweatshirts. My senses are heightened by the rustic smell of campfires, crisp clean air on my cheeks and the crunchy goodness of Honeycrisp apples. This is also the time when I give thanks for all of abundance in my life, celebrate my accomplishments for the year and set intentions for the remainder of the year.

Right now is the perfect moment to honor yourself. You deserve to sit with all you’ve accomplished personally, professionally and spiritually this year. Give yourself credit for where you are right now.



Breathe. Pause. Smile.

Tips to help you celebrate, switch things up, and set intentions for the rest of 2014.


Celebrate Your Wins

All too often we focus on what needs to be done vs. what we’ve already brought to fruition. One of the best ways to celebrate your great work and personal accomplishments is to write them down in a journal. You’ll be blown away by all you’ve accomplished in the last 10 months. I know I was. Celebrate your wins and give thanks for the what you’ve learned and how far you’ve come in your life this year.

Change Things up in Your Environment

Is your environment in need of some warmth and tender loving care? Often the simple act of rearranging your office space or living space will provide an energetic pick-me-up. It’s fun to move pictures, furniture and prized possessions to new locations. Perhaps it’s time to let some things go as well. Invigorate your senses with fragrant flowers or a new candle. I love simmering mulling spices on the stove top this time of year.

Allow for Rich and Meaningful Alone Time

How much time do you allow for quiet contemplation, reading and meditation? Perhaps soaking up the sweetness of an afternoon nap feels like a supportive choice. I know you’re busy and life moves pretty fast, but your mind, body and soul deserve stillness and spaciousness. As you move toward the winter months in the northern hemisphere, allow for peaceful moments and precious time to yourself.

Set An Intention For How You Want the Rest of the Year to Unfold

With a little over 60 days left in 2014, it’s time to set your intentions for how you’d like things to unfold before the holidays. Update your calendar. Get clear about which projects, experiences and ideas plan to you explore. Do your best to define how you wish the rest of the year to play out. A bit of planning now will alleviate stress last minute decision making.



Celebration, environmental shifts, alone time and clearly defined intentions will help you flow beautifully into the new year.

  • What do you love about this time of year?
  • What are you most proud of accomplishing in 2014?
  • How will you care for yourself before the holidays?
  • What is your intention for the next couple of months?

Create a Sacred Living Space

September 25, 2014 by Shann VanderLeek

Fotolia_48297255_Subscription_XXLWhen you dream of creating a sacred and beautiful living space what does it look and feel like? For me it’s a feeling of warmth and comfort. The way I feel when I visit my Mom. The sanctuary she’s created makes me feel safe, comfortable and lovingly adored. A part of this is the connection we share, but it’s also freshly laundered sheets, vases of fragrant flowers and everything in its place. My mother is the mistress of creating an oasis where you can exhale and relax while taking in the beauty of her gorgeous living space.

The 100-year-old Craftsman home I live in with my family is cozy, warm and inviting. The walls in our living space are painted with warm, rich colors. Granny apple green, barn red and sunflower yellow make for a colorful environment and complement the maple flooring and custom cabinets. Original paintings and photographs cover the walls. Most of the art was created by local artisans, close friends and my talented daughter.

Look around the room and you will find heirlooms and treasures from holiday adventures. Every piece has a story. My favorite painting by Simon Bull came home with me from a shopping trip at The Lanes in Brighton, UK. After sharing a delightful visit with an artist, a piece of his exquisite pottery traveled over the Atlantic to be on display in our kitchen. The wool throw on my favorite chair came from a small shop in Bruges. Our second floor hallway is covered with photographs from exciting adventures to Hawaii, Antigua, Aruba, Scotland, England, Germany, Holland and many more wonderful places.

  • What does your ideal environment look like?
  • How does this living space make you feel?
  • How does this compare to your current environment?

Here are five steps to create your sacred living space:

Clean up your environment

Creating a nurturing space begins by cleaning and de-cluttering your environment. Years ago my particular brand of cleaning was out-of-sight, out-of-mind. I would fly through the house unconsciously stashing away items in drawers, closets and cupboards. As long as the immediate area was free and clear, I could breathe a little easier; that is until I went to find whatever it was I’d absentmindedly put away!

Chances are you have at least one large bag full of items in each room of your house that you could be rid of. When was the last time you donated your gently used items to Goodwill. Have you considered selling some of your old books, electronics or CDs on Ebay? Is there a neighbor who could use some of the items that no longer serve you?

Want to get a jump-start on cleaning up your space? Hire a cleaning service to clean your home. Make a list of all of the areas you wish to be cleaned and make it happen. You can find a number of cleaning services Online. Look for Molly Maid or Merry Maids. Better yet, ask a friend if they can recommend someone.

Once you’ve cleaned up your living space and work space it’s time to take inventory of your belongings.

Keep only meaningful items 

Let go of old clothing, dishes, linens and outdated decorations. Clean out folders and shred old documents to create more spaciousness. There is something rewarding about keeping only the items that you love and the essential documents you may need. You can let go of all the rest. Take a minute to request electronic invoices for your credit cards, bank statements and cell phone bills. Recycle old magazines or donate them to your local library.

Do you plan to keep all of your children’s grade school work forever? Choose a few items from each grade and store these special treasures in a safe place. I have gorgeous box for all of my daughter’s special school projects. One box contains everything we decided to keep from kindergarten to eighth grade.

How many gifts have you received that you are hanging on to just in case the person who gave you the gift comes for a visit? Will your Aunt Beverly be devastated if you give away the tea set you never use? Do you really need to keep every present you’ve ever received? What can you let go of that no longer serves you?

Imagine what would your home be like if it contained only items that were either highly functional, meaningful and beautiful.

Color, texture and light

After you’ve eliminated most of the non-essential items from your living space, you can begin to personalize your environment. What is your favorite color? Do you have anything in your living space that is this color? When was the last time you painted your living room, kitchen, bedroom? Is it time for a color change?

I love going to the spa. When my husband and I renovated our master bath my goal was to create a spa like feeling on a shoe-string budget. Can you recreate a spa environment in your bathroom? How would it feel to slip into a luxurious cotton robe and warm slippers after a relaxing bath? You can easily create a spa environment with a new shower curtain, bamboo or Egyptian cotton towels, candles and soft music.

What about your bedroom? Is the place you sleep, dream and make love an oasis or an eyesore? What might your sanctuary feel like with a high thread count sheets, a new duvet for your comforter and the absence of a computer or television set?

You can breathe new life into your kitchen by getting rid of cracked dishes and mismatched glasses and coffee cups. I collect Fiestaware and don’t like the coffee cups that come with each place setting. Rather than store them, I passed them along to a friend with a yoga studio. Add a new throw rug, get rid of worn out pans and trashed utensils. Keep a vase on your dining table for fresh flowers, greens, dried grasses or eucalyptus.

Can you see how could can improve the feel of your living space easily and inexpensively?

Invite nature in

My home and office contain natural gifts from the shores and forests of Michigan. I love to collect wild flowers, pussy willows, cat tails, beach stones, pine cones, driftwood and acorns.

Fresh flowers bring more beauty into any environment. I have a single rose in a vase on my desk. You can invite nature in to your home with a beach stone or shell collection. I live in an area with four seasons and collect and display items that represent mother nature’s seasonal offerings.

Another fun way to let nature in is to have some fun with your camera. Get outside and capture images of your favorite tree, flower or breathtaking sunset. You can easily enlarge and print your image, pop it in a frame and Voila! You’ve just brought something you love from nature into your personal space.

Set the mood

Music and aromatherapy are perfect for staging the desired mood of your environment. Feel like dancing? What kind of music might you be listening to? Need to chill out and relax? Classical music or a new age playlist might be a good choice.

You can enhance your environment with scented candles, incense and essential oils. Lavender is perfect for a calming effect. Citrus will awaken your senses. I love burning the earthy sweet scent of Shoyeido White Cloud incense when I bathe or meditate. Before bed I sometimes spritz my pillows with lavender or rose water and often smudge my home with white sage to clear negative energy.

Begin to create your nurturing sanctuary by clarifying how you want to feel in your own space. Once you know what you want, it’s time to clean and clear the area. Then it’s time get rid of the items that longer serve you. Say goodbye to clutter, one room at a time. Paint the walls, add a new throw rug, pillow or special blanket. Invite nature in with flowers, collections from nature and landscape photography. Create the desired mood with your favorite music and aromatherapy. Follow these simple steps and enjoy your new sacred living space.

5 Tips To Come To Grips When You Get Triggered & Angry

August 28, 2014 by Shann VanderLeek

Fotolia_33631304_Subscription_XLHave you ever known a person who seems to be angry or full of venom all of the time? This sort of ever-present dark energy can be really draining. I refer to these infuriated folks as energy vampires.

Sad to say, there are countless people in the world who are angry for all of the unpleasant incidents they’ve encountered throughout their lives. These energy vampires seem to carry all of their negative experiences with them wherever they go.

While we all have experienced heart breaking moments, we can learn to accept the situation and move on with our lives instead sucking the joy out of the present moment.

Anger can be a deeply destructive emotion if we let it get out of control and remain attached to our Ego’s expectations. Holding on to the venom of destructive feelings can trigger depression, bring on disease and contribute to a general sense of dissatisfaction. Getting angry is natural, how you handle anger is another animal all together.

Each of us has the capacity to learn how to let go of guilt, anger, and shame.

5 Tips to Come to Grips

1. Allow yourself to be pissed off for 15 minutes then take action.

Anger is natural and acceptable emotion for a short period of time. Allowing time to feel and express your anger is healthy. The key is to feel it, and then take a deep breath and address the situation. How can you deal with what happened. What steps can you take to make things right?

2. Reframe the situation as “a moment in time” and then let it go.

Have you ever looked back on an anger-filled emotional situation and laughed? I suspect you are nodding that you have. The point here is you will recover and life will get back on track.

Last week I was angry with a customer service person who forgot that “service” was a part of her title. After lots of uncomfortable hoop jumping, everything was resolved. At that point I had 2 choices. Let it go, or dump on everyone I know about my crappy experience.

3. Learn to Forgive: Forgiveness is healthy and all about YOU letting go of useless baggage.

Practice forgiveness whenever you can. You will feel better and lighter for having the courage to allow for human weakness. Let it go. Kids are great teachers of forgiveness. Notice how easily they forgive each other and move on.

4. Take stock in your relationships; words are irreversible and unrepeatable.

This quote explains this situation perfectly … Think before you speak.

Know that a word suddenly shot from the tongue is like an arrow shot from the bow. That arrow won’t turn back on its way; you must damn the torrent at its source.– Rumi

5. Walk away from Energy Vampires

Unless you have some sort of super protective energy force field, do yourself a favor and walk away from people who rant and rave and suck up all of your positive energy. If you can’t get away, add some humor to the encounter. Energy Vampires will be thrown off by your silliness and will move on to their next willing audience member.

Follow these simple tips and you will open yourself to a well-balanced, healthy way of living.

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