Category Archives: Self-Care

Want more joy in your life? This is for you.

One day as I was walking through the woods, listening to the birds chirping from the trees and watching my cute little dog Dino run along the forest trail, happily sniffing everything in sight…

I decided I wanted to have a summer of JOY.

If you’re not familiar with Susan Hyatt, this thought was based on her Summer of Yes. If you’d like, you can learn more about her work here.

It’s all about making your summer memorable, and saying yes to the things that light you up, or in my case, with the inspiration of the lovely Marie Kondo, spark joy.

I’ve wanted to have a Joy Diet Book Club FOREVER. It’s based on one of my favorite books by Martha Beck, The Joy Diet.

And so I’ve decided — it’s time.

It’s time to say yes to the power of joy, and summer, and beautiful forward momentum in a way that is nourishing and provides a sense of community and belonging. A summer that Sparks JOY.

Because I believe that as we follow our joy, we’re led to the ways we can make the biggest difference — and have the greatest impact in the world.

Our joy matters. Just as our stories, our mission, our experiences, and even our pain do.

Joy can be a tricky one to claim. It can often feel elusive and is one of the most vulnerable emotions, as noted by Brene Brown.

So why not do it together? And follow the steps, practices, and insights that Martha lays out in her book, The Joy Diet. Here are the chapters, or as she calls them, ingredients:

#1: NOTHING

#2: TRUTH

#3: DESIRE

#4: CREATIVITY

#5: RISK

#6: TREATS

#7: PLAY

#8: LAUGHTER

#9: CONNECTION

#10: FEASTING

Here’s how the Book Club works.

When you sign up, you’ll get:

  • Access to a private Facebook Community to connect with other Book Club goers 🙂
  • A series of 10 Live weekly group Book Club Calls on Wednesdays @ 10 am, starting on July 24th
  • And, practices and journal prompts to accompany each of the 10 chapters in the book.

As a bonus, you can also select an option that includes an individual coaching session with me, or a package that includes three sessions, all in addition to the book club itself.

I once heard a spiritual teacher ask the following question:

If all was well and wonderful in the world, and no one needed a single thing from you…what would you do? How would you spend your time? What feeling state would you bless the world with?

THAT is your mission. That is your purpose and part of why you’re here.

I’d love to know your answer!

Mine was Joy. My immediate answer was, “dancing around singing” like I did when I was a little girl.

So if you’d like to carve out some space for yourself this summer to invite more joy into your life, then I whole-heartedly and joyfully invite you to join us.

You can sign up via the links below, or click here for more information about the book itself and a more in depth description of each of the chapters, or “ingredients” in the Joy Diet.

Joy Diet Book Club
 
Joy Diet Book Club + 1 Coaching Session
 
Joy Diet Book Club + 3 Coaching Sessions


Questions? Email me at coachingwithcaitlin@gmail.com and I’d be happy to talk with you and sort out whatever you need.


Much love, and many blessings always,

With infinite grace & compassion,

And with much joy,

Caitlin

P.S. I was recently selected as one of 25 people to receive a partial scholarship to an online business school because they loved my vision and mission for my writing & coaching program! If you’d like to support the mission but aren’t available or interested in participating in the Book Club right now, you can still donate to the cause here. (Just make sure it’s set to “friends and family” since it would be considered a gift.) Even $5 makes a difference!

Thank you so much!

And here’s a cute picture of Dino for good measure. 🙂

Self-care for gentle souls. {21 simple ways to practice self care.}

Self-care is not all getting a massage, buying flowers, or taking a bubble bath.

It’s what happens in the small moments.

In the moments in and around and between, and therefore infused within the rest of our day.

Especially when something devastating happens and we’re rocked to the core.

It is then that we learn…

It is the smallest things, when done with intention and care, that hold the greatest power.

Here are 21 simple ways you can begin to practice this intentional and mindfulness based self care today:

1.

Brush.

Your hair, your teeth.

With Gentleness and care.

2.

Cleanse.

Connect with water.

Washing away. Cleansing.

Wash your face. Take a shower or bath. Even rinse your hands.

Big or small. Do it with intention.

3.

Support.

Wrap yourself in love and support.

Soft blanket. Arm around self. (Lying down, anxiety relief pose, hand on heart.)

Any gesture that say’s to yourself,

“I’ve got you.

I’m here with you.

I’m wrapping you in love and support.”

4.

Touch.

Place one hand gently on the other arm or shoulder.

Feel.

Move and touch in another place.

Knees. Thighs. Hands. Feet.

Touch. Feel.

Connect to your own self.

5.

Sip.

Tea. Lemon water. Green juice.

Hold your cup or mug or container with care.

Feel how it feels against your skin.

Sip with intention.

Drinking in nourishment.

Feeling the liquid in your mouth.

6.

Look.

Out the window. Around the room.

Notice the little details of what’s around you. And how they fit into the big picture.

7.

Breathe.

Allow a breath to come in and allow yourself to be breathed.

What is it like to feel this happening for you,

Without pushing or straining,

Without effort

Just flow.

This is grace.

8.

Stretch.

Arms over your head. Or sit up tall. Twist your spine or shimmy it side to side.

Point your toes. Spread your fingers wide.

Big or small, breath with it as you do.

Pay attention to each muscle.

Savor the feel good

Like a cat or dog up from a nap in the sun.

9.

Rest.

In an armchair. On the couch.

Or stretch out in bed and take a nap.

10.

Connect.

With nature. With a family member. With a pet. With a friend.

11.

Listen.

To the birds.

To the hum of the refrigerator.

To the sound of your own breath.

Or even the sound of silence.

12.

Feel.

Cry. Laugh. Sit and stare.

Feel the sensations in your body.

13.

Eat.

Something nourishing.

Simple or extravagant, whichever suits your energy, time, and interest.

Prepare each ingredient with care.

Going as slow as you can stand to go.

Feeling your breath and infusing in love to every bite you’ll offer yourself.

14.

Pray.

For support. To give thanks.

To ask. To listen.

Pour your heart out with no holding back.

Feel the empty space within

Now ready to receive.

Feel the love stream in.

Always within. And throughout.

15.

Dance.

Even if just the move of a wrist.

A wiggling of your fingers.

A shimmy of your hips.

16.

Sing.

Out loud or in your mind.

To a song played loud or a solo on your own.

Belt it out strong or hum quietly in close.

Your favorite song. One of comfort. Or only sounds that match how you feel, without a specific song at all.

17.

Write.

In a journal. In your mind.

In a letter. Or in a document on your computer.

Let words flow. See what wants to come out.

Thoughts. Feelings.

Questions. Answers.

Or memories and gratitude you’d like to share with someone you know.

18.

Ground.

Feel your feet on the ground.

On the carpet. Hardwood floor.

Dirt or grass or concrete found outside.

Feel the texture.

Feel the connection.

Here for you in this moment.

19.

Smile.

Do something that makes YOU smile.

Set a photo of you love as your laptop background.

Watch the chipmunks play outside.

Take your dog for a walk or snuggle inside.

Google pictures of baby animals.

Throw confetti in the air.

Anything that makes you smile.

A true and genuine smile.

20.

Talk.

To a therapist. To a friend.

To the angels. To the birds.

Share with whoever you feel in your heart you’d like to share.

Talk about what’s in your heart.

Or what you see outside.

Or maybe even some memories

That bring tears of gratitude or delight.

Or even that are just plain funny

And make you both downright laugh out loud.

21.

Savor.

A memory that feels warm and gooey and fills you with gratitude and makes you feel abundant.

What did you think of this list? Are there any you already practice?

Which one was your favorite?

Leave a comment below and let me know — I’d love to hear!

And you never know who else may benefit from what you have within your heart to share.

Much love to you, now and always,

Caitlin

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And to follow along with daily love notes & journal prompts, and other inspired goodness~ you can Like the Caitlin Sanders Facebook Page Here.

A Simple Trick to Calm Anxiety & Help You Return to Center

Thank you so much for all of the beautiful feedback about my first video!

I thought I’d go ahead and share here as well so that more people can find it if need be. 🙂

In the video I talk about how our energy can tend to feel scattered, and how tuning into notice that, and then following the simple tip or trick I share, restore your sense of balance and calm so that you can feel what needs to happen next. That isn’t not about pushing the anxiety down, but about returning to a place where you can sense your inner guidance or wisdom for what you truly need.

The main points:

  • The experience of being frazzled vs. being filled with peace
  • The purpose of returning to center and restoring a sense of calm in order to receive guidance for what you need next
  • And, of course, the trick to physically help your body calm itself to return to a state of equilibrium, balance, and calm.

I hope you enjoy the video, and you can watch it by clicking the link below!

VIDEO: A Simple Trick to Calm Anxiety & Help You Return to Center

vimeo video screenshot

Please also leave a comment and let me know what helped you the most… or any aha’s or insights of your own that came from watching the video!

Sending you much love, and many blessings always,

Caitlin

 

Did you enjoy this post? Would you like to receive future blog posts, along with fun surprises & other beautiful things by email each week? You can sign up here.

And to follow along with daily love notes & journal prompts, and other inspired goodness~ you can Like the Caitlin Sanders Facebook Page Here.