Create Yourself - Practical Activities for Self-Discovery and Change: Recent Episodes
Kay Holdsworth
Every Friday I share practical tools, activities and exercises that help women to reconnect to their purpose, passions and potential. This includes guided relaxations, meditations and visualisations, as well as journaling activities and coaching exercises. It is for women who want to learn, grow and gain deeper insights into who they really are and what they most need to show up fully as themselves.
OMG, we are nearly halfway through the year. How the blumers did that happen! Blink and it will be Christmas.
In today’s episode, I’m sharing my new journaling practice with you. If you've never tried journaling, it can feel daunting, and you might wonder where to start. Don’t worry; I’ve got you covered.
I’ve been journaling since I was about 12, although I used to call it keeping a diary back in the day. I really should dig out some of my old diaries and share a little of what I wrote. I dare say it will be seriously cringe-worthy. But that’s the beauty of keeping a journal—it’s for your eyes only. You can write whatever you like. When I write, I don’t give a damn about spelling, grammar, or punctuation, and sometimes it’s hard to read it back because my handwriting is so scruffy.
I go through ebbs and flows with journaling. For years, I religiously wrote Morning Pages (check out Julia Cameron's book The Artist’s Way to find out more). Recently, my journaling practice had started to dry up a bit, and that’s a bit rubbish when you’ve started delivering journaling workshops! It was a struggle to fit journaling in, what with yoga, a dog to walk, and a nine-year-old to get to school.
Then I had a brainwave.
What if I put my journal under my bed and let it be the first thing I do as soon as I open my eyes? This is the time when Zen (my son) and Luck (my dog) are still asleep, so it seems a perfect time, and it doesn’t involve me getting out of bed and waking anyone up.
So far, (yes, it is only day 4) it’s working a treat, and I seem to have got my journaling mojo back. Whoop whoop!
I’ve also introduced a new structure to my journaling sessions that surprisingly seems to have created more insight and personal reflection.
Here’s the format I’m using:
-
What energized or excited you yesterday?
-
What depleted or drained you yesterday?
-
What did you learn yesterday?
I was a bit doubtful that this would work for me because, let’s face it, some days nothing much exciting happens. But actually, what I found was it helped me connect with those small moments in the day that were pleasurable and enjoyable. These questions got me thinking about the moments in the day where my mood lifted. The writing has ended up taking me off in directions that I would not normally write about, like past memories.
The truth is, though, you do not need to follow any format to journal. It is totally up to you what you write about. You can free-write on anything and everything—your thoughts, feelings, ideas, plans, to-do lists, a gratitude list, dreams, goals, or reflections on your day.
I would love it if you could take the time to give the podcast a review.
You can email me at Kay@kayholdsworth.com
Home | Kay Holdsworth : Create Yourself
I had the pleasure to talk to Carolyn Boddington who is a marketing consultant and strategist who champions female-led entrepreneurs and businesses.
In this episode Carolyn talks about the potential power and freedom women can gain from creating an on-line business.
With the help of tech we can serve clients all over the world, work anywhere and create a flexible business that fits around our families.
I loved hearing about how Carolyn decided to learn to ride a horse at age 42, even though it was totally out of her comfort zone. Yes, there was fear, especially in the early days when she rode her horse but she continued to do it anyway.
Cantering and Galloping alone through the countryside sounds so liberating and freeing. It just shows that we can all learn a new skill at any age, the only thing that stops us is the limits we place on ourselves.
This is a common issue that we women often face, and we dig into this during our conversation. We reflect on how women often struggle with self-doubt and hold themselves back, even though the truth is they are more than capable.
Carolyn offers some wonderful words of wisdom, encouraging women to listen to their intuition, as 99% of the time it will be right.
She talks about how if we have an idea, that has come to us, like a business idea, it has come to us for a reason. We need to learn to trust ourselves more.
The message of this podcast is that when women trust in themselves and go for it they can achieve so much more than they thought possible.
I hope you enjoy listening to this podcast and if you need to get in touch with Carolyn you can find her at the links below.
I have personally worked with Carolyn, The story marketing session I did at the beginning of the year was so useful. It helped me to gain deeper clarity on my business message and who I serve. I can certainly recommend it.
Carolyn Boddington | Digital Marketing & Marketing Strategy CoachCarolyn Boddington (@carolynbodd) • Instagram photos and videosDuring the interview we mention The Dream Builder Programme with Joy Foster. Here is the link. Joy (@Techpixies) is amazing to work with.
Dream Builder Program (techpixies.com)
Hello everyone and welcome back to Create Yourself – A Life You Love! In today’s episode, I am thrilled to share with you my top three favorite podcasts. These are the shows that fill my days with inspiration, motivation, and wisdom. Whether I'm in the car, washing up, or walking Lucky, these podcasts are my constant companions. I can't wait to dive in and tell you why they mean so much to me.From the Heart with Rachel Bretham Released every Friday, Rachel Bretham, formerly known as Yoga Girl, is a beacon of inspiration in my life. I've been listening to her for about five years now, and she never fails to uplift my spirits. Rachel's podcast feels like a heart-to-heart with a best friend. Her genuine, real, and wise persona, coupled with her tumultuous life experiences, make her a truly remarkable figure. If you're into wellbeing, spirituality, parenting, self-care, nature, and yoga, this podcast is a treasure trove. Rachel's ability to connect on such a deep level makes me wish I could meet her in person one day.Mel Robbins Podcast Mel Robbins brings a double dose of motivation every Monday and Thursday. As an American writer and personal-development coach, Mel's dynamic energy and practical advice have made her a household name. Her podcast episodes are meticulously researched, offering a blend of motivational insights and actionable tools. Despite her immense popularity, Mel remains down-to-earth and relatable. If you need a burst of motivation and a reminder of your own potential, Mel Robbins is your go-to gal. Go Mel!There is Another Way with Selina Barker This is a relatively new podcast, but I am confident it’s one to watch. I met Selina Barker back in 2008 when I was starting out as a life coach, and she has always stood out to me. Selina, a life and career coach, challenges the hustle culture and societal norms of success. She believes, like I do, that rest is productive. In her podcast, Selina interviews inspiring individuals who defy the status quo and create meaningful work on their own terms. "There is Another Way" is a powerful reminder that success doesn't have to look the same for everyone.A Special Mention – My Own Podcast: Create Yourself – A Life You Love While we’re talking about amazing podcasts, I can't resist giving my own podcast a little plug! Have you listened to it yet? Create Yourself – A Life You Love is available on Spotify and Apple, and it's all about self-discovery, transformation, and creating a life that reflects who you truly are. My top three episodes are:It’s Okay to Not Feel GreatA Woman on a Mission to Spread Kindness in the WorkplaceA Creative Activity – A Letter from Your Future SelfEach episode is packed with practical activities and interviews with inspirational women who are paving their own paths. If you're seeking a blend of personal growth and heartfelt stories, I would love for you to join me on this journey.Carpe Diem – Wake Up to What Matters Free Webinar Lastly, don't miss out on the Carpe Diem – Wake Up to What Matters Free Webinar. If you’re longing for some extra inspiration, this is the perfect opportunity. You can join in July, and it's a fantastic way to ignite your passion and purpose. https://subscribepage.io/carpediemwebinar
January is a tough month. You may have started the year feeling all hopeful & optimistic, only to find mid-January in a slump. I’m here to remind you that January sucks, full stop & it’s totally okay to not feel like doing cartwheels. You are seriously not alone. I’ve certainly had a case of the January blues I realised that I needed to cut myself some slack. My son has been poorly, the car has broken down twice & don’t get me started on the weather. It’s okay to feel a bit shitty. I’m treating January as a mini-warm up for 2024. If you’ve had a rough start it does not mean you are going to have a terrible 2024. In this podcast I share 6 reminders that will help if you’re like me & not feeling so great.
Oprah Winfrey reckons one of the reasons so many of us struggle is that we don’t know what we want? Do you know? I guess it makes sense. How can we create a life we love if we don’t know what will bring us meaning & joy? Getting clear on what want is the first step in creating a life that lights us up. This simple exercise will only take 10 minutes & but the end of it you will have a clear list of what you want from your life & work. Check out my website kayholdsworth.com for more practical activities for transformation & change.
The great thing about this Best Year Yet Exercise is it’s so simple. All you need is paper, pen & a spare 10 minutes. It’s the same process that businesses use to plan there next quarter or year. You can do this at anytime of year, it doesn’t have to be at the end of December or beginning of January. During the episode I share my own reflections, hopes & desires. If you enjoyed the episode please rate or review it, as that will help it reach more people. You can sign up to my weekly newsletter & find more practices & practical activities to create a life you love at kayholdsworth.com
In this two part episode we reflect on the past year, the highlights, the challenges & the learning. I give you three simple questions that act as 3 minute journal prompts. I share my own takeaways & reflections of 2023 & key valuable learning. It’s easy to miss out this important step, yet to move forward first it does help to sometimes look in the rear view mirror & take stock on where we have been. Next week I will be sharing three simple prompts to get clear on what you want in 2024. KayHoldsworth.com
I'm so excited about this podcast.
Today I have the pleasure of having Becs Crosby join me. She is a real inspiration, having left her corporate job and city life to follow her dreams.
Like many of us she had the idea of setting up her own business for over a decade but had pushed it aside… that was until December 2019 when her world fell apart.
Three months before the pandemic sent us all into lockdown Becs sadly lost her younger sister to cancer aged just 39.
With her sister’s advice of ‘don’t sweat the small stuff’ ringing in her ears, Becs dared to follow her heart and make her dream a reality.
She is a woman on a mission to spread kindness and create inclusive workplaces, where leaders are trusted and employees feel motivated to be productive and make their voices heard.
She runs team workshops and offers 1:1 coaching and consultancy for people managers and senior leaders who want to overcome their imposter syndrome to achieve results while gaining the respect and trust of their team.
She talks about the many benefits of practicing kindness, at home and at work where acting kindly has been shown to be associated with increased effort, productivity and persistence, higher engagement, reduced burnout, and higher levels of initiative taking, creativity, and helping behaviours.
Join Becs' mailinglist: subscribepage.io/y7Hx0A
Follow Becs onsocials:
Linked In @RebeccaCrosby11
Twitter / X @ShofficeComms
Facebook @ShofficeComms
Instagram @ShofficeComms
Life isn’t always easy. We can lose ourselves along the way. I remember thinking, this is not the way my life was meant to turn out! Thankfully, that was not the end of my story. Neither does it have to be for you. We can find our spark again. In this episode I share 3 simple ways we can start to do this. kayholdsworth.com
I genuinely believe that the magic happens only when we start to step outside of our comfort zone. Yes, it’s scary but it’s the only way to create meaningful change & growth. If you have a dream that you would love to make happen, then without a shadow of a doubt it’s on the other-side of your comfort zone. You are going to have to stretch yourself. We’re creatures of habit & love to stick with the familiar, even if what we know is making us unhappy. I give you 3 simple strategies to help you start to get out of your comfort zone. You can do it! I’m doing it this week by showing up on Instagram live! Eek! It certainly does not feel comfortable but I know that I need to challenge myself. What can you do this week to step outside your comfort cage? kayholdsworth.com
A simple activity that will only take 10 minutes to get some clarity on what you want. Do you know what you really want? So many of struggle to now….Bur we do know what we don’t want. I bet you could list all the things you don’t want in your life right now. This is an easy exercise where we tap into what we don’t want & then turn what we don’t want into what we want. It’s that simple & it will help you create greater clarity. Awareness is always the first step towards change.
I share 5 key questions you need to ask yourself, to check that your dream is worth your time & energy. These are taken from Mary Morrissey who runs a program called Dream Builder. Instead we often ask, am I worthy of the dream. This is the wrong question! If you have a dream then I believe you are capable of making it happen but will it fully selling with what’s important & matters to you? Will it excite & light you up? These are important questions we need to give some thought. www.kayholdsworth.com
I'm Kay Holdsworth and I help women to find their purpose , dream big and create a life they love.
Every month I run My Future Self Workshop which is free. It's an opportunity to gain some clarity and get clear about what you want for your future. Unlock the power of your imagination and the wisdom of your future self to make your dreams come true.
Website Home | Kay Holdsworth Create Yourself
Facebook Create Yourself (1) Facebook
Instagram Kay Holdsworth(@kay.holdsworth) • Instagram photos and videos
Email - createyourselfwithkay@gmail.com
Sign up to my weekly newsletter Blog |Kay Holdsworth Create Yourself
Give yourself permission to imagine a life you love. ❤️ Dare to dream big without the limits we do often place on ourselves. ⭐️ This is a simple activity that you can do in under 10 minutes. All you need is paper & pen (or you could even do it on your phone!). However, you do need an open mind & a willingness to dare to dream.
I'm Kay Holdsworth and I help women to find their purpose , dream big and create a life they love.
Every month I run My Future Self Workshop which is free. It's an opportunity to gain some clarity and get clear about what you want for your future. Unlock the power of your imagination and the wisdom of your future self to make your dreams come true.
Website Home | Kay Holdsworth Create Yourself
Facebook Create Yourself (1) Facebook
Instagram Kay Holdsworth(@kay.holdsworth) • Instagram photos and videos
Email - createyourselfwithkay@gmail.com
Sign up to my weekly newsletter Blog |Kay Holdsworth Create Yourself
⭐️A simple self-discovery exercise. Create, draw, doodle, journal on your past, present & future self. I like to set a timer & spend 2 minutes for each one. 💥 See how far you have come & all the progress you’ve made. Gain clarity for what you want for your future self. 🦋
I'm Kay Holdsworth and I help women to find their purpose , dream big and create a life they love.
Every month I run My Future Self Workshop which is free. It's an opportunity to gain some clarity and get clear about what you want for your future. Unlock the power of your imagination and the wisdom of your future self to make your dreams come true.
Website Home | Kay Holdsworth Create Yourself
Facebook Create Yourself (1) Facebook
Instagram Kay Holdsworth(@kay.holdsworth) • Instagram photos and videos
Email - createyourselfwithkay@gmail.com
Sign up to my weekly newsletter Blog |Kay Holdsworth Create Yourself
I believe our dreams are important because they are an expression of who we are & who we have the potential to become. They are our soul calling. Our dreams are meant to be big, hairy & scary, otherwise they wouldn’t be dreamed! A dream should make us have to stretch & grow. They should equally scare & excite us. In this episode I share some powerful journal prompts & questions to help you to create a clear vision of what you want.
I'm Kay Holdsworth and I help women to find their purpose , dream big and create a life they love.
Every month I run My Future Self Workshop which is free. It's an opportunity to gain some clarity and get clear about what you want for your future. Unlock the power of your imagination and the wisdom of your future self to make your dreams come true.
Website Home | Kay Holdsworth Create Yourself
Facebook Create Yourself (1) Facebook
Instagram Kay Holdsworth(@kay.holdsworth) • Instagram photos and videos
Email - createyourselfwithkay@gmail.com
Sign up to my weekly newsletter Blog |Kay Holdsworth Create Yourself
Life throws us various curve balls. We all experience tough times, whether that be loss, change, failures, rejection, relationship issues…Life can be hard. Learning to be more resilient can help us ride the waves of life & help us cope better when difficult times hit. I talk through a Resilience Road Map which includes Reflection, Re-frame, Re-focus, Reach out, Remind yourself & Reassure Yourself. I include some helpful questions you can ask yourself if you are struggling. If you enjoyed this episode then visit my website KayHoldsworth.com
I'm Kay Holdsworth and I help women to find their purpose , dream big and create a life they love.
Every month I run My Future Self Workshop which is free. It's an opportunity to gain some clarity and get clear about what you want for your future. Unlock the power of your imagination and the wisdom of your future self to make your dreams come true.
Website Home | Kay Holdsworth Create Yourself
Facebook Create Yourself (1) Facebook
Instagram Kay Holdsworth(@kay.holdsworth) • Instagram photos and videos
Email - createyourselfwithkay@gmail.com
Sign up to my weekly newsletter Blog |Kay Holdsworth Create Yourself
It’s amazing that this episode even went out today, on Friday as promised. In this episode I talk about last nights Writing for Self-discovery workshop I hosted over on Meet-up/Create Yourself. We started the session with a simple word association exercise which is a great way to generate lots of thoughts & ideas. I then talked about ways you could use some of those words as a jump-start for more free-flow writing. I then asked the participants to go running around their house & choose three random items that represented some aspect of who they are. If you would like to find out more about my workshops head over to Kay holdsworth.com or join my meet up page which Create Yourself. If you enjoyed the episode then do rate & review it. 🦋💗
I'm Kay Holdsworth and I help women to find their purpose , dream big and create a life they love.
Every month I run My Future Self Workshop which is free. It's an opportunity to gain some clarity and get clear about what you want for your future. Unlock the power of your imagination and the wisdom of your future self to make your dreams come true.
Website Home | Kay Holdsworth Create Yourself
Facebook Create Yourself (1) Facebook
Instagram Kay Holdsworth(@kay.holdsworth) • Instagram photos and videos
Email - createyourselfwithkay@gmail.com
Sign up to my weekly newsletter Blog |Kay Holdsworth Create Yourself
A brilliant intuitive exercise to do if you are feeling stuck, uncertain or just seek some reassurance. Tapping into your wiser, older self is a great way to connect with your own knowing & wisdom. Your future self understands you inside out. They know your natural strengths & limitations. Who better to offer you advice, encouragement & guidance? Basically they are you without the fear, limiting beliefs & self-doubt. Check out my website kayholdsworth.com or take part in my Free Writing For Self-discovery Workshop held on Meet up/Create Yourself last Thursday of the month.
I'm Kay Holdsworth and I help women to find their purpose , dream big and create a life they love.
Every month I run My Future Self Workshop which is free. It's an opportunity to gain some clarity and get clear about what you want for your future. Unlock the power of your imagination and the wisdom of your future self to make your dreams come true.
Website Home | Kay Holdsworth Create Yourself
Facebook Create Yourself (1) Facebook
Instagram Kay Holdsworth(@kay.holdsworth) • Instagram photos and videos
Email - createyourselfwithkay@gmail.com
Sign up to my weekly newsletter Blog |Kay Holdsworth Create Yourself
Feeling stuck or lost? Not sure what to do next? Desperate for some clarity & insight? Why not try this creative journaling activity where we get in touch with our wiser, older self. All you need is a pen, paper & a willingness to get in touch with your intuition. Let your future self be your own personal guide. It’s certainly cheaper than therapy! What have you got to lose?
I'm Kay Holdsworth and I help women to find their purpose , dream big and create a life they love.
Every month I run My Future Self Workshop which is free. It's an opportunity to gain some clarity and get clear about what you want for your future. Unlock the power of your imagination and the wisdom of your future self to make your dreams come true.
Website Home | Kay Holdsworth Create Yourself
Facebook Create Yourself (1) Facebook
Instagram Kay Holdsworth(@kay.holdsworth) • Instagram photos and videos
Email - createyourselfwithkay@gmail.com
Sign up to my weekly newsletter Blog |Kay Holdsworth Create Yourself
Let’s face it when challenging things happen. We all face tough times and life can throw us curve balls. The problem is that when we are feeling stressed, anxious or low we are not always at our most resourceful. It's hard during these difficult times to think about what could help us the most.
This is why it’s always good to prepare for these times in advance.
It helps to prepare some reminders or some actions that we could do.
In this episode we create a plan for tough times and consider the things that can really help us overcome them.
In today's episode we look at activities you can do to feel better about ourselves. Often when we are feeling in a bad place we tend to focus in on all the things that are not working in our lives, whilst the good stuff gets totally overshadowed. We forget all about our strengths, skills and great qualities, all the wonderful things about us that make us unique and special.
These exercises will help you reconnect and remind you of the positives in your life.
In this episode I talk about setbacks.
Setbacks are a normal part of life, things don't always go according to plan. So its important to recognise that setback are likely and they do not mean that you are useless, that its all pointless and that you are a failure. Watch out how you talk to yourself during these times because this has such a powerful impact on us. The way we talk to ourselves has the ability to lift our mood or bring us down. The way we talk to ourselves will effect our confidence and self-esteem, and can easily lead to us feeling bad about ourselves.
Can you change the conversation you have with yourself. Catch yourself when you are falling into unhelpful thinking , like I’m a failure, it pointless , its useless. And instead say to yourself. It’s okay, it’s just a setback.
And prepare for when setbacks are most likely to happen. There is always certain times when we might not be functioning as well as we could be. It’s normal to have times when motivation plummets and self-doubts creep in. What we don’t want….Consider when this might happen. Have you heard of the acronym HALT. Hungry, angry lonely and tired. If we are feeling any of those 4 or even all 4 at the same time. It’s likely that we are not going to be at our most resourceful.
So having some strategies up our sleeves for these moments can be really useful.
Think of setbacks like a bump in the road, simple a blip. Nothing more. And before you know it you be back on track. Don’t allow negative thinking to sabotage your progress, sometimes we forgot about how far we have really come and all the progress that we have actually made.
So when things get touch as they will try and remind yourself that it will pass. Things won’t be like this forever, and you have probably been through equally tough times and come out of it the other end.
You will also find me at kayholdsworth.com
Most of us want to fit in and feel like we belong. Its normal to want to feel that we feel connected with others.
But relationships with others is not always easy. It can be fraught sometimes with difficulties and even the best of relationships can have its ups and downs.
In this episode I offer some suggestions of ways we can build better relationships with people.
You can find out more about me over at my website kayholdsworth.com
Here's a reminder of the 5 steps to challenge unhelpful thinking.
1) Identify the thought
2) Write it down
3) Challenge it
Ask yourself, Is this true?
Is this fair?
Is there another way of looking at the situation
What would you say to a friend who had a similar thought?
4) rewrite the thought. Create a more balanced and realistic thought.
We can also apply mindfulness which helps us to learn to interact with our thoughts differently. We have a choice how we engage with them. When we practice mindfulness we learn to become more present and in the moment and living less in our heads.
Now we all have an inner voice. This is simply the inner dialogue that is going on inside our head. Everyone has this. Unfortuntley for many of this voice can be harsh, critical and rather unkind.
Here is todays task that I suggest.
Think about a recent situation that has been a struggle for you or you have been finding difficult. Write specifically about what has bene challenging for you. Write about in as much detail as possible what has been challenging for you about this situation.
I want you to write about this for 5 or 10 minutes. You might set a timer on your mobile phone.
And really don’t overthink this exercise, you really can’t get it wrong. You don’t need to worry about punctuation, grammar or spelling. This is only for your eyes. You can use your mobile or computer . Do what works for you.
Now I want to ask yourself, how have I been talking to myself about this situation? How have you been speaking to yourself about this? The problem is that when we are feeling low , anxious or stressed this is often the times we talk the most harshly and unkind to ourselves. This is such as shame isn’t it, because this is the time we really need to talk to ourselves when we need to be supportive, understanding and offering ourselves reassurance.
I then ask you to reflect on how you talk to yourself and ask yourself what effect do you think the things you are saying to yourself are having on you? Is this way of talking to yourself helping or hindering you? Are you been encouraging and supportive or is the way you speak to yourself about this bringing you further down. Think about the effect you are having on yourself by
Are you been kind supportive?
Would you talk to a friend the same way you talk to yourself?
Feel free to come and be part of the Create Yourself Facebook group where I share a variety to tools and practical activities for self-discovery and change. You can also find me at kay.holdsworth.com
If you are experiencing stress & anxiety it can help hugely to understand why we experience it. In a nutshell it is our bodies natural response to any perceived threat. This is called the Fight/flight response that has evolved to protect us from danger & keep us safe. These days assorts of things can trigger our flight/fight response to switch on. It helps to remember that this is a totally normal human response & the feelings, if we allow, will soon pass.
This is such a simple, yet effective activity to do. All you have to do is make a list of 20 activities and pastimes that you enjoy. It really is that easy. The activities may be things that you used to do as a child or in the past, or things that you currently enjoy doing. It might even include things that you've hardly tried but are drawn to. Activities that you have a sense that you will enjoy. This is a great activity to do if you are feeling stuck in a bit of a rut or feeling lacking in energy and enthusiasm. It can also help to do this if you are considering changing careers and are unsure what direction to take. It can help you re-assess and remember the things that light you up. It can reconnect you to your values, what is important and what matters to you. What activities and pastimes make you feel alive. Once you've completed it take some time to reflect on any themes that jump out at you. What stands out? What do these activities say about you as a person? How long has it been since you enjoyed these activities. It can be quite shocking to realise how long it has been since you last did some of your favourite pastimes. Ask yourself, what gets in the way? If you were to choose one activity to do this month which one would you choose? To take a look at my list of 20 activities and pastimes visit my blog over at Kayholdsworth.com
A short (6 minute) mediation practice. As we know the breath is a powerful tool. In this very simple short meditation I invite you to let go of whatever is stagnant & stuck. By letting go we create space for new possibilities & opportunities. What do you need to let go of the most right now? What is holding you back? When we start to let go we make way for new growth & learning. We make space for more of what we need in our lives to emerge. If you are interested in activities for self-discovery & change I have a new Facebook group called Create Yourself. Only for members I run a weekly group called Writing For Self-discovery. You can also check out my blog over at kayholdsworth.com.
Today I share some of the things that make me feel bad. This is part of last weeks simple exercise where we got pen & paper and brainstormed all the things that make us feel good. On the other half of the paper I want you to tap into the things that bring you down & make you feel bad about yourself. After you’ve done it see if you can notice an themes or patterns. What stands out for you? Is there anything useful you can take-away from this exercise? Any valuable learning?
We all want to feel good. In this session I talk you through a very simple activity of reminding yourself of all the things that make you feel good about yourself. All you need is paper, pen & a spare 10 minutes. I share all the things that help me to feel good too. Although we probably know what makes us feel good, we don’t always do them! For instance I know dancing makes me feel amazing but I’ve hardly danced this year. Time to get my dancing shoes on!
In this episode we harness the creative potential & power of our amazing minds. Guided imagery & visualisation are powerful tools that can help us create a life true to who we are & what we want. In this guided exercise I encourage you to step into & fully experience your ideal day five years from now. How do you want to feel? What do you want to be doing? By tapping into our limitless imagination we can start to move toward a future that brings us more enjoyment, purpose & pleasure.
Often when we choose to meditate or relax we are not as fully comfortable as we could be. In this practice I want you to see if you can make yourself that bit more comfortable. What adjustments do you need to make? What could you do to make yourself just 5% more comfortable? Comfort is King! So grab a pillow, maybe an eye mask or a flannel and a blanket. Maybe even a rolled up towel for the ankles to rest on .... Take some easy, relaxed breaths.
We spend so much time stuck in our heads that we miss so much of what is going on around us. During this walking practice I help you to appreciate & savour the world around you. It involves using all your senses to be fully present & fully experience the here & now. Enjoy!
In this New Year episode I talk about grounding techniques that I find helpful. There are so many different ones so it is trial & error to find one that works for you. Be willing to experiment. Like any skills it takes time & practice.
This is a good practice to do for 1-3 minutes to begin with. The breath is the perfect anchor to tether us to the present moment...and it’s literally under our noses.
Even just taking one simple breath can help us come back to the present moment. Give the breath your full undivided attention. Be with it, beginning, middle & end.
This is such a simple Grounding Technique that you can do it anytime & anywhere. It will help anchor you back into the present moment.
We all need human contact and connection. If we feel disconnected from others, lonely & isolated it can effect our mental health & Wellbeing. It is harder than ever to be connected to others with all the restrictions at the moment due to the governments response to Corona. In this episode I consider just a few ways we can reach out to others & connect.
In dark times it’s good to have strategies & ways to help you feel better. In this episode I talk you through what you might include in your own wellbeing plan or Mental Health First Aid kit.
In today's episode I interview Emma Roberts, who goes under the name of Blue Glasses Girl. Emma is a Creative Coach, Artist, Writer and an activist for disability rights. Last summer I had some life coaching sessions with her, and found them extremely helpful. I asked Emma on the podcast as she is such a wildly creative & inspiring, person. She freely talks about what it’s like living with a mental health illness and a disability. Yet this does not stop her from getting out into the world and creating a life she loves. During our interview she offers advice on how to " live life, your way." We talk about the importance of listening to our intuition, how to overcome creative struggles, and ponder whether there is such a thing as really living your best life? If you are interested in finding out more about what she does head over to blueglassesgirl.com. Or you can look her up on Facebook, Blueglassesgirl. Here are some links to the organisations which Emma refers to and is active member of. I hope you enjoy the episode.
http://ldpo.co.uk/
https://cocreateartshealth.teachable.com/p/salespage
https://www.lahwn.co.uk/
In this podcast I talk you through the key steps to exploring your emotions. Pause, Notice, Name the Feeling, Explore, Validate & Need. Originally there was 5 but I’ve added an extra one. Too often we suppress & push down our emotions. Yet what we resist, has a tendency to persist. This simple, easy to follow practice will help you to acknowledge, validate & experience your feelings more fully. Learning will benefit our emotional & mental health.
Most of us avoid, suppress, deny & ignore our emotions. We rarely take the time to fully validate & experience them. It’s perhaps too uncomfortable, unsettling or scary. Yet by resisting our emotions we create another layer of potential struggle & pain. I this practice we notice, acknowledge & allow our emotions to be just as they are.
It’s easy to get caught up in overthinking. A simple definition of overthinking is to think about something for too long or too much. We all do it. The first step to changing a tendency to overthink is to catch yourself in the act. Notice how your overthinking impacts you. Does it make you hesitate or doubt yourself? Perhaps you end up losing motivation & confidence? Let’s start getting out of our heads & out of our own way. Kayholdsworth.com
When we are anxious it can feel like we have no control. Yet we can control our breath. The breath can be our secret tool for helping ease anxiety. This simple practice explains how by changing our breath pattern we can start to send a signal to our bodies that we are safe.
I’ve just been flicking through an old journal from 2016 & I came across a timed piece of writing titled who am I. On the spur of the moment, with nothing better to do with myself on a Friday night, I decided to share it. My challenge to you is to have a go at a 20 minutes timed writing exercise.
Sometimes all you need is five minutes to calm the mind. It’s surprising just how quickly the mind can start to settle, when we give it the space to do so. So why not a take five minute refresh break right now. Feel free to come and find me over at Kayholdsworth.com
It’s funny how we can end up getting stuck & repeating the same mistakes. It can be so frustrating. This poem perfectly illustrated how this is all part of the process & our human journey. Change is possible but it often takes time. We need to be patient with ourselves.
This short meditation gives you an opportunity to create some space & come into the present moment. We use the breath & the body to anchor us into the here & now. Kayholdsworth.com
If you’re feeling stressed, anxious or overwhelmed this short practice can help you create some space. It’s so easy, that you can do it anytime & any place. It might be simple but I find it really effective. Check out my other tools & activities at Kayholdsworth.com
The feeling of anxiety & panic can be overwhelming. Our natural urge is to want it to stop. We resist the feelings & push them away. Yet by resisting these difficult feelings we can end up feeding them. It feels very counter-intuitive but when we start to get curious & lean into our anxiety, it’s hold over us can begin to lessen.
You are good enough is a short poem for all you women out there who ever doubt your potential & capabilities. It’s normal to have self-doubts & low days, yet some of us constantly battle with feelings of low self-worth. This poem is the perfect reminder that YOU ARE GOOD ENOUGH. Don’t let anyone tell you otherwise...especially yourself. Find me at Kayholdsworth.com
Yoga Nidra is a guided practice that allows you to access a state of consciousness between waking and sleeping. During this practice the mind & body will begin to switch off. It is often used to aid sleep and help reduce stress & anxiety. Like any meditation, it’s about finding the right one for you. Give it a try. Make sure you are warm & comfy enough. Ideally place something over the eyes. Not only will the dark help quieten the senses,the weight will help calm your nervous system.
An attitude of gratitude doesn’t necessarily come easily to most of us. We have a tendency to take things for granted, that include me. We have a tendency to focus on what’s wrong in our lives instead of what’s going right. Yet research shows when we train ourselves to focus on the positives we feel better & our wellbeing improves. Cultivating a more appreciative outlook takes practice. This guided meditation will help you begin to do just that.
Life isn’t always butterflies & rainbows. For most of us real happiness is fleeting. Yet most of us would say we want to be happy. What’s does happiness mean to you? Tara Brach describes it as a profound sense of okayness. Not necessarily free from discomfort or pain. Feeling a sense of okayness in the midsts of life’s challenges. Let’s see if we can tap into this sense if our okayness during this meditation.
Self-care is not all about spa days & bubble baths. It’s about taking the time to understand & tend to our own needs. Self-care is even more important in these challenging times. When we take the time to fill our own cup we find, not only do we feel better, we have more patience & energy due others. Kay@kayholdsworth.com
Today’s meditation is inspired by the sunshine. The sunshine has the power to lift our spirits. This guided meditation will help to cultivate a more positive mood & harness some feel good energy. Kay@kayholdsworth.com
A mini mindfulness meditation. We have so many thoughts each day. It’s so easy to identify & get caught up in them. Mindfulness teaches us to detach & be more of an observer. See our thoughts for just what they are...only thoughts.
Finding balance in life can be tricky. This standing mindfulness practice is about learning to ground ourselves in the here & now. It might be a bit of a wobbly one!
Progressive Muscle Relaxation is based on the simple practice of tensing or tightening the muscles & then releasing them. When we are stressed & anxious we tighten & tense the muscles. PMR helps us to break this cycle.
Some days our minds are so busy. Constant thinking can be exhausting. This relaxation will hopefully help to create some space & bring you into the present moment. Usual I create my own relaxations but this one is from Lama Yeshe Rabgye a Buddhist Monk from India
When we are stressed & anxious we tend to contract & tighten the body. Today’s relaxation is all about starting to release & ease some of this built up tension.
Imagination is a place where anything is possible. Einstein said it was more powerful than knowledge, as it has the potential to encircle the world. During this guided relaxation we will meet our future self. Put your scepticism & doubts aside & see where this guided visualisation takes you. Kayholdsworth.com
Often we can be super harsh & down on ourselves. This guided relaxation will help to show yourself more kindness , compassion & care. kayholdsworth.com