Fully mindful, fully present for your life.



Posted on Jul 6, 2018 in Blog | 0 comments

Sunrise This is yesterday’s sunrise, caught on camera off the coast of NJ (courtesy of Ann K. – thank you Ann!). This simple miracle happens every day, without fail. Do we notice? Or are we too swept up in the busyness of the mind, the challenges of life, the “to do” list, the daily race of activities. Perhaps we don’t live by the ocean, or maybe, on any given day, the clouds obscure the view. Regardless of whether we are able to witness this or not, this happens everyday! And so, the next time you feel frazzled or overwhelmed; the next time you feel stressed, worried, or cannot imagine how your problems will ever work out… Pause. Breath. Look up. Look down. The sky above you is vast and infinite. The sun, in all of it’s fire and energy is present – and holding the earth in orbit. The earth below you is supporting you. Gravity is gently holding you in place. You are grounded. You are held by gravity. You are a part of a moving solar system. And so the sun has risen again this morning. What will you do with the gift of today? How will you chose to “be” on this planet, in your solar system, within the universe? The choice is yours. A few ideas to pick from: Integrity Honesty Kindness Goodwill Respect Courage Benevolence Compassion Lisa Wickham, Fully...

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 Heart healthy tips, heart healthy facts, a variety of heart-opening practices, and many “thought for the day” inspirations throughout the month!

Posted on Feb 6, 2018 in Blog | 0 comments

Please visit me on Face Book page for daily heart healthy and heart opening posts through out the month of February! https://www.facebook.com/fullymindful/ Welcome to February! Day 1 – The beautiful, mysterious, and powerful human heart! Thought for the day: Your heart has continued to beat throughout each moment of your life – during times of great joy, as well as times of great sorrow. During each of those mundane moments when you’ve been busy at work, going through your day, sleeping during the night. The wisdom of the body! This incredible muscle, about the size of a large fist and weighing about 10-12 ounces, literally oxygenates your entire body. It circulates a rich blood supply to each cell in your body. Practice for the day: Take a moment and bring your attention to your chest area. See if you can feel the sensation of your heart beating. If you can’t pick up the sensation, that’s okay, perhaps rest your hand over the left side of your chest, or touch one of your pulse sites (wrist or neck). Just stay with this for a few moments, feeling your heartbeat and your breath. This is your life energy. This is your body taking care of you. Take that in for a moment. You are not making this happen or controlling it. Your heart is a beautiful life force. Now, bringing to mind the quality of gratitude. What would it be like to offer gratitude to this continually beating heart? Take a moment to be with that. Now, sending a well wish to your heart: May you be at ease. May you beat with ease. May I live with ease.   Lisa Wickham Owner, Fully Mindful Facebook @FullyMindful Fullly Mindful Site Copyright © , All rights reserved. Our mailing address is: P. O. Box 73 Apex, NC 27502...

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Mindfully Supporting your New Year Resolutions

Posted on Jan 14, 2015 in Blog | 0 comments

  Mindfully supporting your new year resolutions January 2015 Newsletter Mindfully Supporting your New Year Resolutions January. .. A time when the ensuing year is young, new. A time of reflection on what has been, and resolutions of what will be. Depending upon where we live this month may represent barren trees, gray skies, snow covered ground, and winter winds. An invitation… Notice where your resolutions might be filled with harsh expectations, perhaps even laced with self-criticism. What if… you anchored your resolutions in a sense of goodwill toward yourself? Imagine… offering yourself qualities such as gratitude, generosity, compassion, kindness, and benevolence as you plan strategies and set goals around your resolutions. What would that be like? How would that change things? Self-Compassion is the foundation of wellness. Self-Compassion is the bridge between knowing what  to do for yourself and actually doing it. Dropping into awareness and stillness allows us to recognize life, color, beauty, and warmth in a winter scene. So too can it guide us to our own innate goodness and goodwill, and the willingness to open the heart inwardly, to ourselves. May you be filled with peace, ease, and joy!   Lisa Wickham Owner, Fully Mindful Facebook @FullyMindful Fullly Mindful Site Copyright © , All rights reserved. Our mailing address is:  ...

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Mindfully Waltzing with the Holidays ~ Creating Simplicity

Posted on Dec 16, 2014 in Blog | 0 comments

  Bringing Mindfulness to the Changing Seasons December 2014 Newsletter Mindfully Waltzing with the Holidays ~ Part 2 Creating Simplicity Simplicity and the holidays are not usually mentioned in the same sentence, but during this potentially stressful time setting the intention of simplicity can be extremely helpful! Whether you’re facing increased demands (errands, shopping, cooking, baking, house guests, parties, etc) or difficult emotions (overwhelm, frustration, anger,or even loneliness) a dollop of awareness, or mindfulness, and self-compassion can help! Let’s keep is simple! How can you add a bit of peace, ease, and joy to your day…to your holiday season? Here are a few easy and practical ideas: *Practice your mindfulness skills! By bringing awareness to the moment you have the opportunity to shift emotional reactivity into skillful responding. *Practice gratitude! Gratitude eases stress and creates joy…and it’s free! Sometimes when things become overwhelming we can lose sight of gratitude. Keep it simple, bring to mind the basics like the ability to talk, walk, think, feel, etc *Practice random acts of kindness! A kind word, a friendly greeting, a compliment, holding the door for another. Paying it forward not only eases another’s day, it actually creates internal joy. *Practice Self-Compassion! Give yourself a break and acknowledge suffering when you become overwhelmed. Offer yourself that random act of kindness! *Practice affectionate breathing! Inviting peace and ease toward ourselves is simple and effective. Try this simple exercise. Close your eyes, relax for a few moments, and focus on your breathe. Now, with each in breathe invite peace; with each out breathe, ease. Continue for a minute or two…or longer! Lastly, ask yourself these two key questions: What simple thing can I incorporate into my day that would bring me joy? What in my day, or on my agenda can I let go of? Wishing you peace, joy, and simplicity this holiday season. Lisa   Lisa Wickham Owner, Fully Mindful Facebook @FullyMindful Fullly Mindful Site Copyright © , All rights reserved. Our mailing address is:  ...

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Mindfully waltzing with the holidays: Part 1 – Experiencing Thanksgiving independent of the holiday season

Posted on Dec 15, 2014 in Blog, Newsletter | 0 comments

  Bringing Mindfulness to the Changing Seasons November 2014 Newsletter Mindfully waltzing with the holidays:  Part 1:  Experiencing Thanksgiving independent of the holiday season! The weather is shifting and the days of fall are dwindling. As the last leaves fall, and the days become colder, and Thanksgiving approaches, I  feel myself being  p-u-l-l-e-d into “the holidays”, that lump sum of chaos and frenzy and it’s only mid-November! Yesterday, November 13th, as I was doing some non-holiday shopping, there was Christmas music piped throughout the store, oh my! Is it possible to stay in the moment, one holiday at a time? Is it possible to simply celebrate Thanksgiving without anything looming behind it? YES, IT IS! Let’s explore and steep into “thanks” and “giving” just for this moment! What happens when we pull Thanksgiving away and see it as a holiday independent of anything else on the calendar… perhaps the way you remember it? Take a moment to yourself and ask yourself: What does Thanksgiving mean to me? Many of us remember the stories of the first Thanksgiving, Pilgrims, Native Americans, bounties of food and coming together. Those of us that are more history prone are aware that Thanksgiving was declared a national holiday in 1863 by President Abraham Lincoln in hopes of bringing a sense of healing and reprieve to wounded nation. Personally in our own lives, this holiday can be a time of gathering and celebration, or for some of us a source of loneliness and isolation. What’s there for you? Whatever this holiday represents for you, I offer you a different perspective; one filled with mindfulness, loving-kindness, and self-compassion: “Thanksgiving”…giving thanks…or is there a little bit more in this word? I see both gratitude and generosity all wrapped up in one word. “Thanks”, or gratitude and “Giving”, generosity are each independent pillars in the practice of Loving-Kindness. Along with other qualities such as kindness, compassion, friendliness, forgiveness, and empathy, gratitude and generosity are sister qualities…2 sides of the same coin. You can’t actually practice one without the other. When we practice gratitude, generosity arises; when we are being generous we also notice ourselves leaning into gratitude. We tend to be more familiar and comfortable with offering the qualities of Loving-Kindness to others, but the truth is that in order to be fully present with others, we first need to be fully present with ourselves. In order to offer gratitude and generosity to others, we first need to offer it to ourselves…to our own body, mind, and being. The Thanksgiving Challenge: How can you be generous with yourself this holiday season? Perhaps by catching a bit more sleep, or being mindful about eating and over-indulging, or maybe taking time for you: reading a book, taking a bath, connecting with a friend. Perhaps the most generous thing we can do for ourselves is becoming mindful. Watching, listening, feeling the abundance all around us…within us! How can you offer gratitude toward yourself? Tough question, right? Here are a few ideas: Drop...

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Bringing Mindfulness to Changing Season

Posted on Oct 3, 2014 in Blog, Newsletter | 0 comments

  Bringing Mindfulness to the Changing Seasons September 2014 Newsletter Bring mindfulness to the changing seasons Bring mindfulness to the changing seasons It’s interesting to me just how much can come up for us as we shift from summer into fall! The memories that are stirred deep within us by sounds, smells, sights, temperature changes, can have a profound effect on our emotions and state of being. Some of these memories stir up wonderful feelings, while others have the potential to leave us feeling rather low. Taking time to practice mindfulness (simple awareness with compassion and non-judgment) provides us the opportunity to explore our own personal experiences with change. It can be extremely helpful to bring awareness to memories, thoughts, feelings, and emotions as they arise within us as the seasons change. It’s also beneficial to notice any resistance we may be experiencing around change. Practicing Awareness  Take a moment and explore what thoughts and feelings are coming up for you as summer ends and fall takes over. Two Forms of Striving: Clinging to what we want, Battling what we don’t want For some there may be an internal struggle letting go of summer as it inevitably fades (whether we’re ready or not). Others may feel more like jumping in with both feet, elated to exit the hot weather and welcoming the shift. For many it will be a combination of feelings: saying goodbye to one season and adjusting to the next. Noticing Resistance We all experience resistance to change, and yet change is the only constant in life! Perhaps the answer is finding a new way to dance with uncertainty! Just noticing what we’re clinging so tightly to, and what we’re going to battle with! In mindfulness we often refer to these struggles as striving. Clinging to the way things are; not wanting things to change or shift. “Going to war†with the way things are; wanting things to be some other way. There can be great value in practicing non-striving, just observing how things are in the present moment. Becoming the curious observer of our own experience. We can learn a lot about ourselves by tapping in to what’s arising right here, right now within our own body, our own thoughts, and our own emotional states. We don’t have to do anything with this information.  Often, just noticing without judgment, without criticism, and simply opening to our present state with compassion and kind reflection can bring about a sense of peace and ease. Examples of shifting seasons Personally, I’m noticing the shifting season everywhere I look. For example, a recent trip to the Farmer’s Market brought about a tinge of sadness as I noticed that the summer peaches and corn are no longer available; and yet the bounty has not ended, it has only shifted. Those same stands are now filled with an abundance of apples! The changes are apparent everywhere: Carefree summer days have shifted back to school buses, backpacks, and lunch boxes. Summer jobs take a back seat as kids return to college, course...

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