Self Care Sunday ✨ Finding peace Writhin

Hello, Sunday, what's up? My name is Jean Mitchells. I'm popping in about an hour later than normal on a Sunday. Gonna hang out for a hot second, see who jumps in with me. You may notice a slight change in my attire. We're back to the thick, puffy vests. Hello, R70, how are you doing today? Hello, new beginnings. What's up? If we haven't had time together yet, I'm so grateful that you're here and I would love if you're not driving your car, I'm in park. If you could type in the chat. One thing that is bringing you the joy or gratitude today or this weekend.

I'll tell you what I'm grateful for right now, this moment. Having a warm jacket. It's Minneapolis and I woke up this morning to a dusting of snow. And that rocked my world. I wasn't ready for that dusting. Hello. Speak wonder. Welcome. What are you grateful for right now or what's bringing you joy? I don't have major today. I'm in between the studio and the paint store. We have a painting project at the studio today. So on this beautiful Sunday, I just want to pop in here and first I want to say that I am proud of you.

If you are here dialing in. I'm proud of you today for taking some moments of time simply for yourself. Proud of you. We should celebrate that. We should celebrate every time we take time for ourselves. And I also want to tell you that I'm just glad you're here. But on Sunday, I've started calling this self care Sunday because one, it just sounds great, right? But two, because it's really important that we invest in ourselves. And today it's about finding peace within. And I chose that specifically.

We are in the month of November. We are gradually approaching the holiday season. And that can bring a lot of emotion up. All different kinds of emotion. Now, normally, November is a month of gratitude. Finding gratitude, bringing that gratitude to life in our hearts. Bringing that gratitude to life in our whole bodies. It's interesting and there's a lot of science around it, that when you smile, a simple smile, it actually starts to change how our brain starts to function. Just a simple, simple smile, it creates a reset.

Now it's silly, right? I'm smiling. I could be fake smiling and my brain won't know because it feels the essence, the intention of a smile. And once my brain starts to react to that smile or a stranger smiles to you, sometimes we feel that we just kind of light up inside. But it starts to create a calm inside our whole bodies. Now, I can get all geeky and get all science y, but it's Sunday and I'm not gonna do that. But what I am going to share is finding that peace within. And I also spelled it incorrectly, so I apologize for my spelling error.

But finding that calm, finding that peace within. It all starts with us. It always starts with us. It starts with you. Speak. Wonder before I dive in. You're grateful for having just enjoyed Forest bath weekend, a retreat with four friends in a cozy cabin. Ooh, that sounds amazing. Hiking, hot tubbing, conversations. I love that. Finding your own little rr. So finding that peace within, whether you are with friends or not, when you're out there hiking, you get to find that calm inside of yourself.

And here's what I've discovered and here's why this is important. I have been searching for some calm recently. Some of the work that I've been doing has been so externally facing. And I am on my phone and on my computer more than normal because I'm trying to ensure that this community of people that I get to work with feels seen, feels heard and feels supported because they're going through a lot right now. And my goal is to help them feel connected, that they have somebody that can take care of them and they don't have to think.

And sometimes for me to do that, I want them to know that somebody is responding to them quickly so they don't feel so alone or they can feel heard. And do I need to respond as quickly as I am? Probably not. But I just have found that that has been important to me. It's given me a lot of purpose. But what I've also found is that has caused me to get off balance. I'm on my computer or phone a lot more. I'm skipping my timers. When my timer says it's time to shut down, I'm like, not today. And I'm turning it back off.

And I'm feeling a little extra out of balance. And so I've discovered that two things. One, I've been doing a lot of research around burnout. And I've been doing this for literally the last year or so, just watching different trends. And I work with a lot of different clients and coach a lot of different leaders. And it's really important for me to help them set boundaries for their teams before that burnout starts to happen. But there is statistically a higher increase in burnout right now. It's funny because I've said several times over the last year I feel burnt out.

And so when we feel that in our bodies, by the time we actually say it out of our mouth, we've already been burnt out for a while. But sometimes it just takes us a minute to recognize what it feels like in our bodies, what it feels like in our minds. So finding that calm within really needs to be intentional. Now, I'm going to throw out you two words, attention and intention. So finding the peace within. First, it requires us to put attention to the fact that we need that balance, we need that calm.

We might not know it because maybe nothing's smacked us in the face to help us recognize that we need to slow down. Now, sometimes I find, especially I'm an athlete, I do a lot of sports or I teach a lot of spin classes. So whenever our team of instructors starts to feel a pain of some sort, we know that they probably started to have that injury sooner than when they actually feel it, right? So that's why we try to stretch more or hydrate more, do things in advance to prevent something from happening.

So we pay attention. What we put our energy to, what we put our attention into is what we create, right? So attention. Where's my focus right now? So if my focus is on how do I feel in this moment, how do I feel about my job? My attention goes to. I feel the need to work more. Great. That's what we're going to invest our energy into. But if I put attention into the fact that I'm feeling burnt out now, I can set an intention. So attention at versus intention in. Intention allows us to have a detachment from the outcome.

But if my intention is to find more balance, then I can invest my attention into the things that I need to do that create balance in my life. Now, those words sound really similar, so that can be a whole little mental spiral in and of its own. But if I stay with the theme of finding peace within, if my intention is to find more calm, then I need to pay attention to how my body feels. How does my mind feel? Am I clutching my jaw? What does my calendar look like for tomorrow or the rest of this week?

When do I get to have a day off? So again, my intention is finding more balance so I can feel whole. And my intention is to minimize the feeling of feeling burnt out, because I really love what I do. I'm anticipating many of you do or might as well. But when we get to that point of feeling burnt out, what happens? We don't say yes to going to lunch with our girlfriends or guy friends or friends. We Binge watch, maybe too many shows. Is there too many shows? Let's talk about that one. We just don't feel the energy to like go do the things that bring us joy.

So I mentioned I like to work out a lot. And it's not because I'm like addicted to it. It's just, it's what helps me actually think and be more creative and it's what helps me feel balanced and whole. So it's. That works for me, not for everybody. And that's cool. But when we are focusing our intention on an outcome, it also means that we're detaching from the process. So many words today, intention. My intention is to find more balance in life so that I feel less burnt out. If I detach from the outcome, detach from the steps to get there.

I can allow myself to say yes to things that are just going to feel good in my body, feel good in my time. I can say no to the things that feel draining or too much. Because I'm running with the intention of finding peace within. I'm paying attention to what's distracting me from finding that calm, finding that peace. I'm paying attention to how many times I say yes when I would really like to say no, maybe no or maybe or just maybe or just no. I'm paying attention to how many expectations are getting pushed on me that I'm not pushing back on now.

There's no right or wrong in any of this and, and this is a lot of words. It's kind of heavy for Sunday. A self care Sunday. But I wanted to land the message with everybody that just says finding peace within truly starts with you. It starts with me. What brings me peace is going to be really different. As a coach, I know that every single individual is totally different. Even if we find things in common, our why will be different. So finding that calm within requires me to sometimes set an intention.

And for me, Jean, personally, my intention right now is to be more present and to feel less burnt out. So that means I have to pay attention to the choices I'm making, how much time I'm spending doing work supporting everybody around me, how much time I'm spending investing in myself. So I'm paying attention to how do I physically feel, how do I emotionally feel, how does my brain feel? So finding that peace within can only be defined by you. And for me, it starts with what we started our conversation today with, what's bringing me joy and what am I grateful for right now?

Because when I take those moments to simply pump the brakes a little bit. Find those things that I'm grateful for. Find those things that are bringing me joy in this moment. I feel like I can catch my breath again and then what happens next? Once I can catch my breath, then I can be mindful of what are the next steps I want to take to stay there for a little while. So on Sundays for me, it's really about finding that self care and maybe sometimes planning that strategy. Strategy for your week. What are you going to pay attention to this week?

What are you going to invest in? What bumpers might you put up so that you give yourself permission to say yes if you're really inspired by it? No, if you just don't have the time for it or it's gonna really drain you. Or maybe if you just want to take a pause to consider whether or not you have the time available to do whatever the ask is. So if there's something that resonated with you today, I'd love for you to pop it into the chat. Mostly I just simply invite you to take a deep breath, find that calm, find that place where you can go and where you can be and just hold space for yourself.

Because the most important investment you can make is the one that you make in you. Always, always, always. Because the more you invest in you, the more you have to offer to help others invest in them. I hope you have a great day. If you are in the Midwest and the temperatures have changed, I hope you have your winter clothing out because buckle up, team. It's arrived. Whether we're ready or not, enjoy your day. I'll be back out here on Monday doing a little professional development. So let's do this.

Let's just have a great day. Thank you. Speak wonder. I look forward to seeing you soon.