mind-body-spirit Archives - Dr. Marie-Claire Moreau

Dec 31 2015

Daily practice: 5 things to do before getting out of bed

I should probably tell you I’m writing this on the eve of a new year. This is always a serious day, isn’t it? Though it can be filled with fun and anticipation — maybe sparkling plans for the evening – it’s also a solemn time, too. Most use it as a time of reflection and resolve for the new year to come, right? If you check your news feeds, I’m sure they’re ripe with advice and counsel, full of quotes and inspiration, lists and schedules, plus offers of programs and products to help tackle your new year.

I’m just here with one simple goal — to provide you something easy you can do every day. My offer is completely customizable to your life, your goals, your capabilities, and the new year you’re trying to create, too. It’s yours and yours to keep — my gift to you as it were (but, really, this is a gift you give yourself).

If you’re like a lot of people, you use this day to reflect on the year that passed. Maybe there was a new baby, a promotion, or a wonderful vacation; so you’re happy about that. But, a lot of what you remember can make you melancholy, negative, or full of sorrow, too. You review events and people, those who entered your life and under what circumstances, and the stories about those who departed the Earth. You think of places you went and places you wished you’d seen, but did not. You think of developing illnesses, persistent or puzzling situations, and unresolved problems that will follow you into the new year. Perhaps you remember goals met, but mainly you think about those that failed, and how you failed, too.

On some level, I think we all do that. I know I used to. We all want what’s coming to be better than what just happened.

We all want what’s coming to be better than what just happened.

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I think many of us dwell on sadness, the grief, or the bad. This makes it hard to look forward to a new day or a new year. For all it’s worries, problems and regrets, we become attached to the bad, making it hard for us to let yesterday go. For all the failures and how we feel about them, it makes letting go of last year much harder, too. Not consciously, friends, but emotionally.

It came to me recently that many of us create a story on the eve of every new day. We recite our story when falling asleep. The story tells us:

I failed today, so I need to do better tomorrow.

By the end of the year, we’ve written a longer story. It’s the one we recite on the eve of a new year:

This year was really bad, so next year had better be really great to make up for it.

Such a bummer, right? And, talk about pressure for the new year!

How would it be if you could begin to turn that around? What would it look like if you could look forward to every new day? Can you imagine how life would change if you anticipate the gifts of every new year?

Try the daily practice I use every morning. This simple strategy will change your new year (and could quite possibly change your whole life).

Begin by breathing and finding your roots into the ground. Smile and feel grateful. Instead of hitting the floor in a rush and panic over everything waiting on your calendar, remind yourself how grateful you are for the lessons of yesterday. Forgive (remember when Maya Angelou said, “When you know better, you’ll do better”?). Then, cultivate a rising sense curiosity over what the new day will contribute to your life, and get ready to enjoy the ride.

I do this practice daily myself. I also sometimes do it throughout the day. My favorite part is to set an intention to fully notice and participate in my day. I fill myself with a sense of excitement and eagerness about what may happen. And, by the time I get out of bed, I honestly look forward to going along for the ride.

After doing this for a while, it should come more and more naturally. Whereas I used to rise with some confusion as to how my day might go, I now wake with great curiosity over what’s to come. I’m happy with whatever happened the day before, and I literally cannot wait to see what the new day will show me. For those worried about excellence and productivity, you should know that you’ll still rise with plans to make and goals to meet, but you’ll have a different level of energy and eagerness than you did before.

In a nutshell, this daily practice has taught me that each day doesn’t happen to me, it happens for me, for my learning, and for my life evolution. It’s exciting!

Instead of each day happening TO YOU, notice that each day is happening FOR YOU.

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If you already have a daily practice, add this into it. If you don’t already have a practice, this might be just the one you’re looking for. Let me know either way — I look forward to hearing about your practice in the COMMENTS, below.

With much love,

As a coach, writer, recovered over-doer and busyness addict, I understand the challenges of creating a balanced, healthy lifestyle while the mind tries to sabotage your success. In my journey to vibrant health, I created a personalized health system of nutrition and supplementation, lifestyle changes, and I retrained my mind and the energy of my body. I view my success as the formula to my happy, healthy life. I now empower other women to create their own personalized formulas, including the tools and strategies just right for them! Amazing life shifts come from our relationships. I look forward to helping you, too!

Dec 16 2015

Freaking out? Lighten your load and create holidays that count

Are you freaking out about now? Maybe you’re reading this during the winter holidays (when I’m writing it). Or maybe you’re reading during some other busy time of year. No matter what’s happening in your world right now, I’m about to help you win back your time and create a season that counts. We’re talking holidays that matter. And events that don’t steal your time, your sanity or perhaps worst of all — your long-term health.

Believe me when I say this: I’ve been there. For years, I crossed off every single item and checked off every single box. I kept up with all the things I thought I was supposed to do, even adding new things to my list each year. As my list increased, so did my resolve to celebrate with greater gusto and perfection. I didn’t miss a beat, cramming in more “special treats”, a longer list of “family outings” and even more of those picture-perfect “homemade crafts” (new traditions, so I thought) with each and every year. I loved doing it all, don’t get me wrong — holidays were (still are) my favorite times of year. But, on the flip side, holidays always left me exhausted, depleted and in need of weeks of recovery. Sometimes, I became terribly sick. And, in later years, holidays began leaving me pretty blue — darn near depressed now that I look back – when everything was finally over.

Crazy, right?

Are you affected by events and holidays in a similar way?

As a mom, and a homeschooling work-at-home mom at that, I was very needy in many ways back then. I was lacking nutrients and minerals, lacking emotionally, and lacking in — apparently – common sense. Even as I learned to adjust my diet, supplement my body, practice mindfulness and meditation, and nourish myself in other ways, I continued over-doing the holidays for another several years.

And then it happened.

I saw it.

I realized what I was doing, and finally ended my quest for the perfect holidays. Like so many other women (usually) I meet who do EXACTLY the same thing, I quit those mad behaviors and let up on myself.

Forgave myself, too.

You see, I recognized the image I had of celebrating holidays “right” was grander than anything I could ever really achieve. My standards were too high for what my body and mind could realistically handle. I came to understand that much of what I had been doing was unnecessary for achieving the joyous, satisfying, meaningful holiday with my family I so desperately wanted. I finally understood how holidays were stealing my health, happiness, and (ironic, I know) time away from the very people I was trying to spend time with — my family and friends. And stealing their time with me, too.

So, today, I want you to learn from my experience and understand what’s really important. I don’t want you freaking out about things that should be relaxing, joyous and fun. I want to spare you the ridiculous levels of preparation and craziness you may be creating over the holidays or other important events in your life.

Bottom line, I don’t want you missing the lesson that doing LESS means getting MORE. I wish someone had told me back then. That’s why I’m telling you now.

Don’t miss the lesson that doing LESS means getting MORE this holiday season.

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Trimming Your To-Do List

Let’s start by tackling your to-do list. (Er, do you even have one? If you don’t, take a step backwards and make a list. Successful people make lists and check stuff off. You should, too.) I want you to scrutinize everything on your list. Cross out anything that doesn’t make you or your family happy. I mean, really happy, not happy in your mind. Remember, you’re just one person and you can’t possibly do it all. Even with help, it may be impossible (not to mention, unnecessary) to get it all done. So, be ruthless. Start chopping everything that doesn’t belong on your holiday list any more.

Now, when I teach this skill to clients, some find it really hard to decide what to keep and what to trim off their to-do lists. I explain that if something on your list doesn’t: a) make you really happy, or b) directly benefit someone you deeply care about, off it goes. Period.

When in doubt, however, it can be helpful to lump items on your to-do list into 3 categories so you can see things a little clearer. Let’s call these categories:

Your MUST DO’s
Your WANT TO DO’s
Your FEEL THE NEED TO DO’s

Your MUST DO’s are things that cannot under any circumstances be eliminated from your list, lest someone may starve, get stranded, get fired, miss a dose of medication, be left unsupervised, or could die. No kidding. And if those things aren’t on your list, they should be, since they’re the anchors by which you should be living your life already. MUST DO’s always come first, and everything else comes later. Make sure to identify which of the items on your to-do list are MUST DO’s, and keep them on the list, so you’ll have an obvious framework for accomplishing everything else in between. Remember: these are things that need to get done or ain’t nobody gonna have any holidays anyway — like grocery shopping, doctor visits, prescription refills, airport pickups, going to work, paying bills, and the things of daily life, because these are always prioritized over anything else you want or “feel the need” to do.

Your WANT TO DO’s are the things you want to do, hope to do, like to do, or plan to do during the holidays or other busy times. These are the things that aren’t especially crucial to every day life, but make life a whole lot more fun, meaningful or enjoyable as compared to ordinary days. For many of you, this is that part of the list that includes baking special treats, selecting coordinating outfits for your children, planning lavish meals, selecting just the right gifts, taking perfect photos, traveling all over the place, attending every holiday event in town, and creating all the wonderful projects you see in pictures. For others, this section might also include writing holiday-themed blog posts, planning large holiday events, appearing at live events, or participating in virtual projects with like-minded teams and groups. In general, your WANT TO DO’s are the things you’d love to do if you had all the time in the world, but aren’t necessary for basic survival. Make up that list, too. Then, strike a few. Seriously. Pick some you can do without this year — ones that won’t ruin the holidays and probably won’t be noticed anyway – and cross them out. Done!

Your FEEL THE NEED TO DO‘s are the things I recommend crossing out altogether. Right now. Without even batting an eyelash. You might not even want to bother writing them down. That’s because these are things you feel you should do, sometimes things you’ve been doing for years, but really get no enjoyment from. Or, they’re for other people, but not your special people, you know? Or, maybe you’re doing them because you think everyone expects you to. Because here’s a news flash: nobody really cares about that special pie, or that special ham, or those special movies, or those special place settings. At least, not that much. You don’t have to send that giant cookie platter to the office party any more. You can stop sending greeting cards to people you never even talk to. You don’t have to attend every single gathering just because you always do. And, for gosh sakes, you don’t have to throw elaborate parties for people you never see throughout the year, hardly talk to at the party anyway, and don’t really care if you ever see again. That stuff needs to go. And quick.

Make Substitutions

The next strategy is about making substitutions. It’s also about being okay with them. Because, when it’s crunch time, making a decent substitution (or even a crummy one) is the best that you can do. Which is fine, because usually, you’ll be the only one who notices and the only person who really even cares. And even if someone else does notice, which is unlikely, it’s okay to be slightly less than perfect when you have lots of other things to do. You’re only human. People understand.

Substitutions will be different for different people in different situations. But, what I’m talking about is not sacrificing the act or gesture, just making things easier on yourself. We’re talking using the fake tree instead of cutting down the real tree. Buying cookies instead of making them. Wearing last year’s holiday pajamas instead of getting new ones. Using prepared products instead of cooking them from scratch. Choosing disposable dishes over fine china. Watching movies at home with cups of hot chocolate instead of dragging kids into uncomfortable situations, or visit people and places they’d rather not, and you don’t care for either.

Let me give you another example:

For years, our family held a neighborhood party in our home, for the holidays. It was a tradition I started when my kids were very young, and one we continued for many years. The whole neighborhood would come to our home, where we served delicious foods, signature beverages and homemade desserts. I would even make homemade egg nog — both adult and kid’s versions, too.

Though our party was enormously successful, it was a tremendous amount of work to pull off, taking weeks of planning and several days of execution before the big day. In addition to preparing the spread of food and alcohol, I’d heartlessly put my family through what I can only imagine was a hellish experience of scrubbing our home from top to bottom, cleaning the drive and yard, decorating the gates, lighting our trees, other various jobs I deemed crucial for a successful get together. It’s no wonder that after the party, I’d be left flat and exhausted for days, my husband scratching his head wondering what it was all for.

Fast forward some years later, and it finally hit me I needed to make substitutions. Instead of the party at our home, for example, we changed it to a progressive theme, where neighbors moved from home to home, enjoying a small treat (appetizer, beverage or dessert) at each one. Some years, we skipped the party altogether, choosing ugly sweaters and caroling around the neighborhood instead. Still other years, my husband and I would host the party outdoors (remember, I’m in Florida) making serving and cleanup easier (plus we only had to clean the bathrooms!). I began skipping the egg nog, and served only one beverage per year. We used fresh fruit instead of flower arrangements, party platters from warehouse clubs, or held dessert-only parties, instead of serving a full meal. The party was a blast, and didn’t level me like it did before.

Take Frequent Breaks

The third strategy is about taking breaks. Sounds counter-productive, right? That’s what everybody thinks. But the logic is this: you can’t be productive if you’re a mess. Taking frequent breaks to recharge actually makes you more productive, not less.

Taking frequent breaks actually makes you more productive, not less.

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Think of it this way. When preparing for holidays, you’re pulling late nights, using weekends, and cramming as much into every day as you can. You’re multi-tasking, too, darting from one task to another, scarcely focusing your attention on any one thing for very long (therefore hardly completing anything, either). Plus, during many of those hours, you’re tired. Exhausted even. You’re lacking sleep, grabbing meals on the go, forgetting your vitamins or exercise, and possibly even catching a virus as your system becomes less immune. If you’d take frequent breaks — for rest, for play, to hydrate, or to nap – your daytime hours become multiplied. Why? Because you’re heightened. In better shape to handle it all. So, you’re super productive. I didn’t make this up. Productivity experts agree — this really works!

These 3 simple strategies — and they really are simple to do – will absolutely transform your holidays this year, and for years to come. Do me a favor and try one. Or better yet — try all three.

I’d love for you to COMMENT about which of these tips you plan to implement this year. Make the commitment. Put it in writing as a COMMENT. You’ll be so glad you did.

Can’t wait to hear from you!

Be well,

Oct 01 2015

Just breathe

Funny thing about breathing is that nobody thinks about it until it’s harder to do. Do you remember the last time you suffered a cold or flu, focused almost solely on trying to breathe for several days, and the ecstasy you felt when breathing finally returned?

I remember times of troubled breathing vividly. Difficulty with my breath has always made me extremely antsy. That’s why I can never relax when I’m stuffed up, and hardly sleep until my breathing finally returns. I can’t believe I didn’t make the connection between breath and overall health much sooner.

I can’t believe I didn’t make the connection between breath and overall health much sooner.

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What’s normal breathing for you? Have you ever thought about how you actually breathe?

To be honest, I had really never thought about it. Except for obsessing over it while sick, I’d never studied the quality nor style of my breath at all. It wasn’t until I hit my late 40’s and my health gave way a little that I actually realized I wasn’t doing it right. It was then that I understood I probably hadn’t been breathing correctly all along.

Can you believe I didn’t know that my belly should actually rise when I breathe, not suck in as I was doing (cutting off my breath, but also my chi, energy, life force, and everything I was). I learned breathing into my head or into my throat was barely useful at all, and how I was probably contributing to episodes of dizziness and loss of balance I experienced every once in a while. I learned my whole body needed nourishing, not just my lungs, and not in that shallow way I was doing, that did little to satisfy my body’s craving for another generous dose of life-giving air.

Basically, in my 40’s, I finally learned how to breathe correctly.

And, geez, why doesn’t anyone teaching breathing while we’re young? Babies do it perfectly — have you watched an infant sleep? But, somewhere, proper breath is lost during childhood. I’m not sure when and how exactly, but shouldn’t this be taught? Or passed from generations, perhaps?

I can tell you for sure, breathing is certainly not something routinely taught in the western world. Which is why, after I learned, I made it a conscious part of the life curriculum I designed for my kids in our homeschool. I wanted to make sure they knew how to do it, too. I wanted to save them the nonsense I went through.

There are different kinds of breathing, different ways of breathing, and different habits we get in to with our breathing. Mostly unnoticed, the effects of this mindless activity can be very profound, indeed. I remember the “aha” moment I had sitting at my computer years ago, realizing the harder I focused, the less I seemed to be breathing for what seemed like long periods of time. Particularly when using email…for whatever reason, I found myself not breathing when I focused very hard. Thank goodness I caught and ended my own silly behavior. I have occasionally found myself scarcely breathing while driving my vehicle, too – almost as if in a trance!

So, when I learned about the art of breath, the way to take in air — not just to my head and throat – but all the way into my body, life began to change. I can now tell when I’m not breathing enough, not cleansing, not releasing, not relaxing, not nourishing myself in the ways that only breath can do. So, I correct it.

An eye-opener for me was the science behind proper breathing. Did you know that breathing alone may reduce stress, pain, inflammation, chronic health conditions, and more? Did you know folks who do not breathe correctly may suffer conditions like asthma, allergies, skin conditions and more? Breathing helps reduce anxiety, depression, stress and emotional states we sometimes aren’t even aware of. And people who breathe through their mouths may even have different face shapes and unevenly toned muscles in the face? Surprising, right? I didn’t know either.

Paying attention to my breath has helped me in ways I am maybe not even aware. I will say, however, I feel like a different person when I remember to breathe, and when I do it right. I am instantly more relaxed, more focused, and more clear thinking. I honestly feel my breath now has a positive impact on my overall health.

I feel like a different person when I remember to breathe, and I do it right.

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I’m sharing this with you in case you’d never thought about your breath, either. Treat yourself to a book, video or exercise to learn the kind of breathing that works for well for you, at different times of the day. Start by looking in book stores, or have another listen to your favorite meditation tapes, talk to a yoga teacher, or see a natural health practitioner for breathing advice.

To your good health,

Aug 27 2015

Take a “Power Hour” and start your day right

Are your mornings always hectic and crazy? Do your days often go much differently than planned?

It may be time to change your morning routine. Don’t have one? You may have found the problem.

Having a morning routine is a practice many people use to set themselves up for the day. By following a routine consistently, it makes for a smoother and more peaceful beginning, leading to a happier, more productive rest of the day.

Just imagine waking to the thought of a peaceful beginning to your day. What if — in the first 60 minutes upon rising – you could accomplish all the things you personally need to start your day off right?

That’s the thinking behind the Power Hour. Using the technique, and using it right, you’ll be ready to face your days head-on, already nourished and strengthened for whatever else life has in store.

Allow your mind to wander for a moment. What would it take for you to be ready to face each day? An interrupted cup of tea? A nourishing breakfast? Watching the sun rise? If you had 60 minutes every morning to do exactly what you wanted, how would you use it to get ready for your day?

Whatever it is, just write it down. Whether it’s exercise, medication, checking email, or anything else, write down what it would take to begin every day feeling refreshed in all areas that matter for your personal well-being.

Now, armed with your list, set an intention to make it happen. Think of ways you can schedule in the Power Hour you truly desire. For some, it might take getting up an hour earlier. For others, it might just take an honest conversation with a spouse, explaining your need for this time for yourself each day.

Moms, in particular, can benefit by starting the day with an hour to themselves. This can be achieved by allowing children to sleep in an extra hour, or by waiting until the kids rise and become busy with some activity, then going to her room for 60 minutes while they’re safely occupied. Power hours can also be used at the office, in the car, on the beach, or anywhere at all.

The possibilities for our days start to change dramatically when we check in with ourselves and our daily lives first thing in the morning. See if a Power Hour can bring you the level of comfort you desire to start every day out right!