Gratitude Blog

I can’t believe it’s been 1 year already…

I truly am blessed and so grateful for this amazing journey!!

I can’t believe I am approaching the 1 year anniversary of this subscription box. When I sit and think about everything that has happened during this past year as a direct result of this one little box…

Friends and family have started to journal intentionally every single day. Strangers have become friends through our passion for self-development and the journal process. Relationships have gotten stronger within families. Women area feeling more confident and are working towards their goals. And everyone now has an amazing story to tell.

I also have a story to tell. I have spend much time reflecting over the past year this week. I have asked myself questions such as “is this really making a difference” and “what would make it even better”? My intention with this subscription box was never for it to reach the masses, but to be the tool for those that would truly find it helpful and useful. I feel like I lost sight of that in the middle of the year, and I felt the shift quickly.

That was a really bad feeling.

Luckily I have always had good gut instincts and this time around a great coach as well. (Yes, I hire coaches!! More on that another day.) Both of them were in my ear to follow my heart and lead with my heart and soul. And you know what…they were both right!

I quickly made the changes to the branding and to the purpose of the box. I stopped competing with all of the other subscription boxes out there and I learned to stay in my own damn lane! I chose to follow my heart and my soul and let them guide me once again to the point where we are today…getting ready to celebrate 1 year!!

I am so blessed to have amazing women who believed in me. I am grateful for the wonderful memories and experiences throughout this year and this journey. I am thankful for all of the lessons, successes and failures along the way.

Thank you to all of you who have played a part on this amazing journey!!

I am excited to see where the next year takes all of us!!

With much gratitude,

Teri

PS – The next INTENTIONality Subscription Box will be our Anniversary Edition!! Reserve yours by Thursday October 10th. Boxes will be limited to the number of boxes reserved by this date.

https://teribrauer.com/subscriptionbox/

When life gets in the way…

What do you do? What do you do when life gets in the way? Do you run and hide? Do you throw your hands in the air and give up? Do you scream it out? Or do you dig deep and pull your big girl panties up and keep going?

While I love this time of the year with all the decorations and the hustle and bustle, I truly understand that it is not always a joyous time for all of us. I understand there are many challenges out there that can make this time of year anything but joyous. You know what I’m talking about…grief, lack of resources and depression just to name a few. So how are you going to conquer these emotions and feelings when everyone else around you are happy and joyful? What are you going to do?

First of all, you are going to be you!!  You are going to acknowledge your feelings and you are not going to be ashamed of them. You are going to stand tall and do the very best you can and not let anyone judge you for the person you are right now! You are doing the best you can…and that my friend is enough in each moment. As long as you are truly doing the best you can in each moment you will get through this.

The best #lifetrick I have to share with you is to write out your feelings. For real? Yes for real!! Write that $hit down! (Hopefully I didn’t offend you here, but this is serious stuff!) Write down how you feel. Write down how what you are feeling makes you feel. There are so many feelings built up that you have probably never told anyone. You may cry or scream, and that may temporarily make you feel better, but that is not a long-term answer. Writing down your feelings is.

So how do you get started? Grab a notebook, or a journal or a piece of paper. Do not type it out on your computer. There is something powerful about actually writing out the words you are about to unleash. Grab a pen, close your eyes and start writing…just start writing whatever comes into your head. The first few minutes may be a little weird if you haven’t done this before. But once you start writing even if the first sentences are just nonsense, you will find the words you have been keeping inside. Keep writing. And this isn’t a one and done!! This is a daily ritual that will help you over time to release the feelings you have kept inside.

If you really want to make this powerful…let’s start it all with gratitude!! Yes gratitude! Each and every day I spend about 20 minutes first thing in the morning before I get my day started with a journal and a pen. I start by writing the date and then this sentence…Today I am grateful for…

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And then list all of the things that you are grateful for. Even on the days where finding something to be grateful for is really hard, find something! Be grateful for the pen in your hand, the paper on your table, the coffee you are drinking. Once you start you will find yourself looking around and being grateful for more and more. This simple step every morning will help you with your mindset and you will feel more comfortable unleashing the rest of your words. By starting your day with gratitude, you are making room in your day for more things to be grateful for. Make sense? It might not yet, but I promise if you do this every day you will feel the shift. You will feel your emotions feel a little bit lighter and you feel it a little easier to go about your day.

After I write out my gratitude, I start writing about what is on my mind. Now just like you, this changes for me every day. I literally just write out what is on my mind. What is bothering me or what is weighing me down. Some days it’s hard to write it out, but when I’m done I feel so much better. Ask the questions on paper!! Write out the question that is bothering you. It may be hard to do this at first. Just like anything else, this is also not easy but will be life changing if you give it a chance.

So can you try this? Will you try this? Are you willing to go out of your comfort zone and do the work for 20 minutes every morning in order to feel better every day?

Do the very best you can every day. You will get through this! I promise…you’ve got this!!

Blank Pages: Why do they scare you?

What do you do with your blank pages? Do you doodle all over them so they are no longer blank? Do you write really big to take up more space? Do you add lists or pictures so you don’t have as many?

Why are we so scared of blank pages?

Here is my theory…blank pages represent the unknown. The ideas or dreams or thoughts that we are afraid of. Yep, everything comes back to fear!! But why? And how do we embrace those blank pages. Even for writes, blank pages can be full of anxiety…did I write enough words today? Why do I have more blank pages than completed pages? When will this book finally be written?

I look at blank pages as an opportunity to live in the now. Be present. We talk a lot about being more present in our lives with our families and loved ones. Now it’s time to practice what we preach and be present for ourselves.

I journal each and every day. Sometimes 2-3 times a day if you can believe that. I have found that once you are comfortable with the concept of journaling, it can work towards relieving stress and anxiety and also give us clarity and insight into ourselves. The process of opening to a blank page in a book is very therapeutic for me and many others like me.

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So how in the world do you start this therapeutic process of journaling and why would you want to? Well it’s very easy and only takes a few minutes out of your day. I start each day with a tall glass of water and my journal. I spend time meditating on what I am grateful for and then write it out. My entry starts like this… “Today I am grateful for­­­­­­­­­­­­­­­­­­­­­­­­­­­_________________.” As I am writing out these words I am meditating on all the things I am grateful for. After writhing these out, I then just begin a stream of consciousness writing. This is a practice that Julia Cameron refers to in her book “The Artist’s Way” that is simply writing all the things that pop into your head without editing or proof reading or making corrections. For me this usually starts out with what I want my day to look like and then turns into me asking a question that has been troubling me. Through journaling I am able to answer it myself or give it some clarity because after I write out the question, I am still writing all the things that come into my mind about the question. I have surprised myself on more than one occasion with ah-ha moments!!

There have been a few mornings where life has gotten in the way and I didn’t make time to sit down and do this first thing in the morning. Man did I realize it throughout my day! It was during these times that I realized how important this process really is.  Now I almost always schedule it into my day so that I am starting my day with a clear head and clear goals.

Goals…another reason to journal daily! How often do you just write down some goals and then never go back to really give them any thought? More often than you would care to admit I’m sure!! Writing down your goals and then writing about them every day is a great way to keep your vision top of mind AND continue to work towards them.

There are so many great reasons to journal! We will explore many of those during the next few months right here. My latest project, The Lollipop Tree by in·ten·tion·al·i·ty launches this Thursday for VIP Members. I’m so excited to introduce this one-of-a-kind subscription box to the world! This guided journal experience offers inspiration, clarity and mindfulness for day to day life. I can’t wait to share all my journal experiences and help you get in touch with your pen and paper and begin the process for yourself.

If you would like to receive the emails and get insider information on The Lollipop Tree by in·ten·tion·al·i·ty follow the link here. We would love to share this amazing opportunity with you!! https://mailchi.mp/5abc…/the-lollipop-tree-by-intentionality

-Teri

 

Gratitude: Each and every day!

Do you remember where you were on September 11, 2001?

Do you remember the vivid video and pictures from that day?

Do you remember praying for lives of people you didn’t even know?

The September 11 attacks were a series of four coordinated terrorist attacks against the Unites States. I remember exactly where I was that morning. I remember the abundance of mixed emotions that ran through my body all at the same time… FEAR, SHOCK, UNCERTAINTY, PAIN, HEART BREAK, SADNESS and GRIEF just to name a few. I remember thinking it’s not going to be a matter of IF I know anyone involved but WHO I would know. I remember asking WHY over and over again….to no one. There was no answer that would make any of these events on this morning any less devasting or any of the memories in the days, weeks, months and years to follow any less traumatic.

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Why does it take a tragedy, an attack on our country or a natural disaster for people to truly be thankful? Have we “grown up” so much as a society that we forgot all of the things we were taught as children? To say “please” and “thank you”, treat our elders with respect and to be kind. Thankfully we do pull together when there is a tragedy or disaster, but just think how much more effective and fun it would be if we had those same nurturing, positive instincts all the time. Just think how much good those prayers would do if they were done every single day and not just during a time of crisis. Just think…

As a coach I would encourage everyone to show gratitude each and every day! Not only does it help to maintain a positive mindset, it also grounds you and really makes you think about the things you have to be thankful for. I practice this with all of my clients and challenge groups. In fact, it is the first thing we start with….creating a Gratitude Journal. When we show gratitude for the positive and good things in our life, the Universe rewards us with even more positive and good things to be grateful for. That’s how it works. The Law of Abundance.

As a human I would encourage everyone to show gratitude each and every day! Not just for yourself, but for others. Be thankful for the gentleman that held the door for you at the store. Be thankful for the stranger that paid for your coffee at the drive through this morning. Be thankful for your kid’s teachers and administration that are working hard on your child’s behalf. Be thankful for the men and women who serve our country so you can sleep safer at night. Be thankful for the police officers and fire fighters who are risking their lives every day in this crazy world we live in. Be thankful for your neighbors who help our when needed. Be thankful for the postal worker who delivers the birthday card you receive from your friend who lives across the country. Be thankful for the caregivers who assist in looking after your parents. BE THANKFUL!

I’ve heard people refer to their Gratitude Journals as a chore, complaining that they haven’t “gotten to it” yet. My response is always the same…”Be grateful you are able to write in a Gratitude Journal and that you have things to be grateful for”. We take so much of our lives for granted. Nothing is promised to us, nothing is guaranteed.

When you are remembering the events from September 11, 2001 today remember to be grateful. Remember to be grateful for the many, many heroes from that day. Remember to be grateful for the sacrifice their families have made. Remember to grateful from your heart.

 

  • Teri

Well HELLO September!!!

Whew! Where did the summer go? Anyone else feel like it was just June yesterday?

Well since it is September, I suppose we should be starting to think about the next four months. The last four months in 2018. September always reminds me of a renewed optimism with new promise and new hope to accomplish goals and set new goals. I don’t believe in waiting for January to roll around. Why? I am so glad you asked…

January is amateur month!! The month when everyone makes promises to themselves they never intend to keep. They pledge to eat healthy, get more sleep, drink less and even go to the dreaded gym! But we all know how that ends for 99% of the population don’t we. OK you might be thinking that calling it “amateur month” may be a bit harsh. Well, if you were really serious about those goals why wouldn’t you start earlier? We all know that the January Pledgers did not wake up on January 1st and all of a sudden decide to take action or do something they have been putting off. No. They were thinking about it in September, October, November and December. They simply chose not to do anything at all.

So this my friends separates the ultra successful people from the not so successful people. What you choose to do every day is important. It matters. Why would you put off something you can do today and create a habit or add it to your daily routine? I bet it is one of two reasons. First you might not know  how to do what you want to do. And that is an easy fix with all the resources available in the techy world we live in. Second you are scared. My bet is on the later.

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Let’s talk about how to overcome the scared feeling, the fear you are carrying around with you instead of attacking your goals to accomplish your dreams. Fear can be powerful, but with the right mindset you can overcome it. Yes it takes some work. And it might be hard. But do you want to be one of the ultra  successful people or the one making promises in January you have no intention on keeping? You choose.

I’m going for the ultra successful plan myself. So let’s get started.

Here are my TOP 3 TECHNIQUES TO CHANGE YOUR MINDSET from being scared to being confident:

  1. Begin a Gratitude Journal

This may sound easy because it is. Grab a notebook or journal and start writing. It doesn’t have to be fancy, it needs to come from your heart. Give thanks for all the things you are grateful for…daily! I choose to do it first thing in the morning as part of my own personal morning miracle routine. However, it can be done at any time of the day as long as you make the time to do it and appreciate doing it.

  1. Morning Mantra

If you are struggling believing in yourself or you are having a rough time with a certain area of your life, a Morning Mantra can be very powerful. Mantas are statements that describe who you want to be. Once you create your personal mantra the key is to make your mind believe it too so you can start to feel it. Say it to yourself in the mirror with conviction. Say it like you mean it. Own the words you are choosing. After all, they are describing the future you!!

Some examples are:

I am beautiful.

I am handsome.

I am strong.

I am a leader.

I am brave.

I am powerful.

I am confident.

  1. Positive Affirmations

This just might be my favorite technique to create a positive mindset. It is powerful. But it has to be done repeatedly in order for it to work and create the positive energy that you desire. Affirmations are actions that you will take in order to do the thing you want to do. Sounds simple enough right? Well it is. There is a little bit of discovery work involved, but once you have it all you need to do is repeat it. Train your brain to believe what you are telling it in order to make the changes you want to make with less anxiety and stress.

For example:

If my goal is to have a more productive day. My affirmations may look something like this:

I am in control of my thoughts and actions throughout my day.

I always do what I say I am going to do.

I am a master of time management and make time for the things that are most important to me.

I get up 60 minutes earlier to allow time for my morning miracle routine.

I show gratitude throughout my day as I accomplish my goals.

I always keep the promises I make to myself.

Try one or try them all. When you do, really spend some time reflecting on them and choose the appropriate words. Remember, words carry energy and the goal here is to create a positive mindset that is confident!!

Have a great week!!

  • Teri

Morning Mantra: What is it and Why is it Important?

Morning Mantras are your confirmation to yourself and the Universe that you are taking action to be the person you want to be. They are your positive statements about yourself that become the undeniable truth when you believe in yourself. When done consistently they become your mindset thus helping you to live the life you want with the positive mindset you desire.

Mantras are meant to be spoken out loud (some would say chanting) I believe in saying it to yourself in the mirror. Or silently over and over again. Consider this practice as your warm up or pre-game. Athletes do this before their events. They surround themselves with their own thoughts and visualize the way they want to perform. Over and over again the same way each time. So when it’s game time, their mind knows exactly what it is supposed to do and the body follows along with muscle memory from practice. This is the very same thing.

Typically it takes a lot of work for athletes to master their skill and this is no different….except you may not have to get sweaty doing it!!

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To create your Morning Mantra you start by choosing a few key words that you want to describe the person you want to be. There are thousands upon thousands of positive words and adjectives you may use for this. I am listing just a few examples here….

I am powerful.
I am strong.
I am determined.
I am loved.
I am worthy.
I am successful.
I am beautiful.
I am handsome.
I am a leader.
I am in control of my life.
I make my own decisions.

These are just a few like I said.

I like to start with 3 mantras. You can always work up to more (I encourage that) but if this is new to you, 3 is plenty to start. You have to make this a habit and you have to say it convincingly to yourself everyday and often throughout the day in order to transform your mind into believing it. Often times it’s easy to identify who we want to be and write the mantras down. But owning it as your truth is a totally different experience.

Another great way to use mantras is to write them down in a journal. Your mantras will change over time. Once your mindset wraps itself around current ones you are using, then you can switch them up and use different ones. Word of caution, if you feel like you are slipping back into a negative space or you belief in a prior mantra isn’t as strong, bring it back!! Bring it back into the mix. There is no expiration date on your mantras. Your mindset will tell you when it’s time to move on to something else.

This is your warm up for the biggest game you will play….YOUR LIFE!!

 

  • Teri

Did you know: The shortest sentence in the English language is GO?

Go.

A very simple word. Everyone knows the meaning and what to do when they here or see the word “go”.

So why as adults do we often feel stuck in our lives and afraid to move forward? Why do we let fear overcome us keeping us from becoming the people we want to be? Why do we let anxiety, worry, guilt, unworthiness, sadness and uncertainty keep us from living the lives we want to live? Can we get unstuck, put aside the fear and all of the other limiting beliefs society has taught us by using a simple 2-letter word? Go.

I believe we can if we change our mindset to stop overthinking and keep it simple. Go. If we challenge ourselves to say “GO” every time we are in that negative space or in that uncomfortable zone we are giving ourselves an action that must be done. Go. As children we were taught very quickly that when our parents gave us the command (not a suggestion) to “GO”… we went! It doesn’t have to be any different as adults. But there is one difference. As adults we have to not only give the command, but then we must take action.

You see, as children we are taught to obey and listen. When given a command or directive from our parents we usually acted appropriately and timely carrying out what was asked of us. And if we did not, there were consequences.

As adults there are still consequences, but unfortunately there is more at stake than a time our from an afternoon with our friends. We are in charge of our own destiny and we must create the opportunities for ourselves. We must be responsible and give ourselves the command “GO” and then be fearless and take action. And this my friends is where the problem lies isn’t it? We can easily tell ourselves to “GO” but how often do we take action? More often than not we choose not to do anything different because we are afraid, anxious, guilty, sad, stuck, etc.

How many times have you told yourself before going to bed…tomorrow is another day and I will do __________. We all do it! But what happens when tomorrow comes? There is always another tomorrow right?

Let’s stop the hamster wheel today. No more excuses. No more self doubt. No more fear. GO!

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Here are a few tips on how to take action even when you are reluctant to do so:

  1. Don’t overthink it!

The longer you take to decide to take action the harder it will be. Trust me when I say we have all learned this lesson already. Most things you are overthinking are not really worth the extra time you are giving them to talk yourself out of them. Make the decision to think less and act more. Go.

  1. Write it down!

Did you know that you are more likely to accomplish the things you write down? Use a journal or a notebook and write down what it is that you want to do. Then do it. It really is that simple. I highlight all of the things in my planner that I get done. That way I can look back on them and feel accomplished. When you write it down and you can see the progress you have made it motivates you to want to do more. Go.

  1. Tell somebody your plan of action!

By telling someone what you plan to do, you are giving yourself an accountability partner. It is much harder to not do the thing you want to do when someone knows you are supposed to do it. Businesses use this model all the time. Leaders hold 1×1’s with their teams or employees and usually plan for the upcoming week/month/quarter. Goals are set and action is taken. The same principle applies here. Do you think that the employees do every item without hesitation? No way! But they are accountable for their actions and therefore get it done. Go.

I hope the next time you are procrastinating or overthinking something you want to do you will simply tell yourself “GO”. You will accomplish so much more and start living your life deliberately and purposive. After all, isn’t that the real goal?

Now …. GO!

Please share this if you know someone who could use this encouragement today.

-Teri