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Aug
08
2017

Fatigue and Your Rejuvenation

Bev meditating

“You are the sky. Everything else – it’s just the weather.” ~ Pema Chödrön

If you feel out of balance or busy in your head, or just plain tired, one of the things you may want to consider is a meditation. There are many guided meditations for those of you who have no experience. Today I would like to share with you one of my favourite guided meditations that I learned in Japan. It is one of my “go to” meditations when I feel I need a holiday, but can’t jump on a plane!

Much of the fatigue we all feel is emotional. Our self care is really important these days. There is a lot of stimulation out there and we have ourselves and our minds and habits to deal with as well.

When I was living in Japan I found that it was too expensive to do my hobbies… like a game of golf would be $250. However, sitting on a tatami mat and practicing some meditations was very doable, free and easy! Nowadays I do it for different reasons.

Before you meditate or do a guided meditation, be clear about why you are mediating. It’s not just something you do. You want to know within yourself why you are dong it.

I, personally, have stillness as my intention or connecting to life from the “Big Me”, so I carry more perspective. Although sometimes my intention is just to relax or move from my head to my heart if I am thinking too much.

Before you meditate, find a quiet place that feels good and begin to deepen your breathing… combine abdomen breathing with some deep sighs. Its often recommended you sit, but if that is uncomfortable then lie down. Make sure no limbs are crossed and your jaw is relaxed, then lightly touch your tongue to the back of your front teeth. Quietly ask yourself why you are meditating. What is your intention?

What I do is a softly close my eyes and breathe deeply. I bring the front of my body closer to the back of my body so I am no overextended. I lift my heart as if I am opening it, then consciously drop from my head to my heart. I take a moment to bring in the feeling of love. I picture a beautiful piece of nature that just makes my heart pop open. I love wildflowers in the mountains! I love the stars at night and the moon! For my birthday I was s given a telescope. What do you love and enjoy and that gives you tingling sensations?

Here is a beautiful guided meditation. I don’t know who wrote it. I’ve had it quite some time. It travels with me!

Enjoy it. Read it, breathe and picture it, feel it. If you want, you can record it so that you can play it back.


The Mirror Mind.

When a mountain lake is agitated by winds, the moon that is reflected in it appears in a dozen broken pieces. In it, clouds look distorted, and trees dance.

Taking three deep and slow breaths, I calm my mind and body.
I visualize a calm lake reflecting everything like a mirror.
The moon in the lake is in one piece, and the clouds look the same as they do in the sky.
When my mind is calm, it is like that lake, reflecting things as they are.

As I calm my mind, the outside world also feels calmer; things appear simpler and easier to deal with.

Calm mind, calm world:
Just trees, just clouds, and just the moon.
My mind reflects things as they are.

The steady rhythm of my breath calms me, like the hand that gently rocks the cradle calms a fussing baby.

I let that calmness pervade my whole body and mind.
I sit basking in the pleasant feelings that come from a relaxed body and mind.

Mental states are like cloud formations in the sky.
They depend on the winds of emotion and thought, and change from moment to moment.
States of mind such as certainty, uncertainty, or irritation come and go.
I watch them arise and disappear.

Without breath awareness, a mental state can take up all the space.
Focusing on my breath creates space in my mind.

I made room for my feelings as I observe and accept them.
As I sit, there is just sitting.
As I breathe, just breathing.

On a clear summer day, everything is bathed in light.
The light of my awareness shines like the sun.


Enjoy feeling – the beauty and stillness – of this meditation and carry it into your life.

Tags: Bev Pugh, guided, heart, meditation, mind, perspective, quiet, reflection, self care
Posted in Meditation and Relaxation | 4 Comments »

Sep
09
2013

Transitions

contemplatingCarpe Diem! (Seize the Day)

Transitions are a challenging time. They are both opportunities as well as tough.

As our lives are designed, the potential for growth in transitions is huge. Most of us get stuck in habit and resistance because it is a comfortable place to be.

On a personal note, I have had three major transitions in four months and each one has had its own challenges. For each, I have had some suffering, some reflection, a lot of breaths, creative inspiration, creative action, and then peace (although I still carry some band aids on the first one). Let me share with you more about this transition process.

In June, a dear friend passed. We had known each other for 30 years. Her illness was a transition for both of us. Her passing was a transition for both of us. Now there is a space in my life that is different.

In July I took a long vacation. This was a transition for me because I arrived on my vacation “out of my body”. I invited myself to relax and just be. It wasn’t that simple. I was still geared up. The transition into “being” did happen, but with a great deal of creative awareness, inspiration, and action.

In September I began to work again. This felt like a Tsunami, gearing up again. Many of you may feel that this month of September is a month of starting again. It involves planning, organizing, goal setting, implementing, balancing, etc, etc, etc. Again for me I have had to take myself through the steps of transition and now as I write to you I am happy to report that I am good.

What are the steps of transition?

In my experience this is how I would describe them:

1. Let yourself feel. Know how you feel and stay with all of these feelings for a while. Most of us fly through our feelings or try to avoid them and we stay aimed at our destination. In truth, we don’t really allow ourselves to feel what’s real. We can be good at distractions, TV, cell phones, computers, alcohol, food, relationships. What is important is to be able to sit with your feelings and keep sitting until they are clear and you can feel them in your body. Sometimes I write in order to ground myself.

2. Be honest. We all do self-deceit well. Be honest with the full breadth of how you are feeling and what is going on.

3. Breathe. This is a big transition. We so often hold our breath and breathe in a shallow way. This keeps us stuck, small, constricted, and on the treadmill. Transition is about growing and expanding. Our breath is meant to help us with this.

4. Reflect on the full meaning this transition holds for you. Here’s an example. When I had young kids, I would see September as a month when I wanted to get it right for them (and for me). I would tend to put a lot of pressure on myself to get it “right”. Stepping back and reflecting allows for space between you and what’s happening. It allows for perspective. It’s by moving into perspective that we can connect to the unlimited possibilities that exist in the big picture of life.

5. Creative Inspiration. I love that “pop” of awareness when I get an “ah ha” moment. If you are breathing and opening up your body and mind through exercise, there are moments of “higher awareness”. This is available to all of us. I carry a little inspiration journal in my bag.

6. Creative action. In each transition, it is important to take action. Here are some examples. In the instance of my friend who recently passed, I did a lot of anger release work, grounding, and meditation. I spent a lot of time looking up rather than down. I only did what actually gave me more energy. This is how I knew I was on the right track. For the second transition of moving into “being”, I did a lot of walking. I felt restless so I walked slowly barefoot on the sand, and always with awareness. I breathed in the beauty of nature as I walked. I actually listened to my own CD – ‘Feeling Calm Within’ – about five times and worked every exercise until it was part of me. I successfully “transisted”, if there is such a word. If not, we’ve coined a new word.

For September, I know the importance of slowing down, and breathing, and allowing for quiet moments to reflect on what is truly important for me. I’m also aware of the old habits that could trip me up. It’s like an airplane pilot. Before he or she gets on the plane, they take the time to do a full checkup. That’s what I recommend we all do this September.  I am happy to report that by following these guidelines, I have now landed on my feet.

Transitions are a natural part of life. If you go through them awake, alert, and clear with your intentions, growth is possible. Old fears, habits, and obstacles will come up again. As they do for all of us. Transitions allow us an opportunity to down regulate the hold that these old habits have on us.

I wonder what transitions are you now facing or experiencing? My wish for you is creative growth as you go through them.

Enjoy September and a creative year from September to June for all of us.

Tags: Bev Pugh, breathe, creative, feeling calm within, honest, inspiration, peace, reflection, transitions
Posted in Choice, Gentleness, Health and Happiness, Learning to Adapt, Self Growth, transitions | 2 Comments »

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Beverley Pugh

Beverley Pugh

Beverley Pugh has international experience in Individual, Marital and Family Therapist services. Areas of practice include counselling in: individual, couples, family, anxiety, addictions, grief, depression, pain management, multicultural, workplace and others.

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Mastery Practice Tool

A Beautiful Spacious Space

This is a beautiful exercise. Take a moment to pause...and in that pause repeat to yourself the words "non-thinking mind". You are inviting yourself to experience the non-thinking mind. Say this several times, and imagine that space is being created in your mind and in your awareness. A beautiful spacious space.

Then shift your focus into your heart and feel gratitude for what is precious to you. Feel the warmth of that feeling, and let the sensation move through you. After a few moments of drinking this in, allow for a big sigh and then invite yourself to go even deeper into Deep Appreciation...at the deepest level of space that is available for you.

Allow yourself to feel this in its entirety. Feel the sensations. When you are ready, move your focus from the "things" in your life, and enjoy feeling the different sensations and perspectives. This is beautiful!

Testimonial

Our ability, as parents, to support our children to thrive in stressful situations is becoming more and more important. Children need very specific tools in their self regulation 'tool kits' that they can draw upon to support their success, and trusted adults to coach them in their use. But what are these tools and how to we teach them effectively to our kids?

Thankfully, there is Beverley Pugh! Bev takes a curious and calm approach to supporting children and parents with this journey. She is passionately invested in teaching parents and children ways to reduce anxiety and approach life positively and confidently. Bev is a master of her craft - she draws on years of her own experience as a parent and counsellor to work effectively and respectfully with children and their parents. I have thoroughly enjoyed Bev's recent workshops for parents and children and recommend them to anyone willing to explore specific strategies to help their children thrive at home, at school and in their community.

Lani M. - Parent and Elementary School Principal

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About Beverley

Beverley Pugh has international experience in Individual, Marital and Family Therapist services. Areas of practice include counselling in: individual, couples, family, anxiety, addictions, grief, depression, pain management, multicultural, workplace and others.

Contact

Telephone:
604-925-1513
Email:
bev@beverleypugh.com
Location:
120-1451 Marine Drive
West Vancouver, BC
V7T 1B8
Canada

Disclaimer: The information presented on this site about various psychological conditions, is of a general nature and is not a substitute for an assessment by a competent therapist and/or medical professional. If you believe that you or an important person in your life is in need of an intervention please seek qualified help as soon as possible.

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