How do YOU stay fit and healthy during challenging times?


Some seemed to relax more, others freak out. There are many reasons why we could freak out. Some take life as it comes, others resist, others fight.

What is your model?

What’s your strategy?

How do you cope?

What are you doing differently than before COVID-19?

Please SHARE!

How to Let Go, Enjoy and Still be in Charge?

There are many reasons to be concerned and alert about the future of your business, especially now. It’s important to be responsible, enthusiastic about growing your business and it’s necessary to focus and concentrate on reaching your business goals. During 10 years as a Managing Director of a Munich Publishing House and in 20 years as a Executive Coach, I still face this challenge: work in a focused way and then take a break from thinking, planning, organizing. Mastering your mind is more than planning the hours of the day or balancing work and private life.

Beyond Thinking

Thinking intelligently is necessary to thrive, not only in business. We are trained to use our ability to think and act in a disciplined, goal-oriented manner in order to achieve success. That’s great, as long as we don’t obsessively think all the time. When life seems to happens mostly in the thinking mind, and focus is mostly on knowing better without actually improving some of those habits that no longer serve, health, relationships, success and quality of life can be threatened.

What else?

How are you? Really?

Welcome to a new Day, a new change to make better decisions and act upon them! How do you feel? Are you at ease in your body, healthy, balanced, content? Or is your mindset: “I can’t be bothered with such questions”? What about real quality of life? Can you enjoy your success and the way you do the things you do?

You have no clue how many people can’t really enjoy their success and on top of it feel somewhat guilty for not being able to do so! It is not enough to know how to reach a goal in order to enjoy life fully, ask some athletes, pop stars or millionaires!

Strategic Thinking

The difference between strategic thinking and obsessive thinking is in you being in charge of your mental activity versus Monkey Mind taking over your life. I have been there. The habitual program is still existent in the back of my mind, yet I learned how to switch to another channel. Sometimes I fall back into the old trap, yet I recover quickly and am aware. Every 10 years or so, I tend to face a major challenge and am threatened to get stuck in the old way of thinking and just can’t let go. Then it is time to remember… Then I need to focus to apply those tools that I teach others for myself, in a very conscious, disciplined and regular manner. In a kind way, like it was the first time.

Knowing doesn’t make you Necessarily Smart

Knowing how to solve an issue may be smart, but doesn’t mean you are necessarily smart enough to never fall into the trap again. Knowing means that you have the tools and the choice to apply them. You still need to actively change the way you do the things you do. If an unconscious program takes over, you give away your choice without even realizing.

To inspire for that move from “living in the head” towards being yourself became my passion, my job and mission. Being yourself sounds so big, important and special. From my perspective this whole idea around authenticity is totally overrated. For me it just means to switch identifying with what you think of yourself to what you are: the one who can observe the whole game from a higher perspective, the one who can choose how to use his or her mind and body, the one who can make new choices and evolve every moment.

Using the Mind versus Living in the Head

Being yourself requires a certain level of consciousness, responsibility and presence, so you no longer believe in being victimized by others, circumstances and drama. You created the program that you run, you can change it, you use it, you toss it, whatever you choose, be aware that you are not the program.

A bitter-sweet Indicator to Change Mindset

When running behind wishes and dreams doesn’t give you lasting satisfaction it’s a bitter-sweet indicator to change mindset and habits. This lack of contentment is a helpful wake-up call to stop running and start being silent, just be and listen to whatever is there within you. This is when Coaching can help you. It’s about mastering your mind, applying new tools, choosing a new way of doing the things you do.

Having a Hard Time to Really be at Ease

Being present, here now (instead of being trapped in constantly thinking about something in the past or future without choosing to do so) is an ability that can be trained. For so many people including myself at times it can seem almost impossible to be in silence. There is some kind of a nagging feeling inside the body, that doesn’t allow us to rest in silence. We just don’t want to feel it. The quick-fix solution to not feel those nagging feelings is doing something. Get involved in work, do something that makes you think you are doing something important, have a coffee, something sweet, a sun-downer, a cigarette or pot to relax. Like most quick-fix solutions, they don’t have lasting effect even though you still think of yourself of being efficiently working towards your goal. But the bill does not add up longterm…

Heck, I don’t feel anything!

Allowing yourself to feel what you feel is part of the deal if you choose to be present. It can be scary though. Many of us can’t identify a feeling anymore. We were trained to talk us out of feeling angry, sad or afraid. Normal.

You can’t wash the Laundry in the Coffee Machine

But rationalizing feelings away by thinking doesn’t really work. You can’t wash the laundry in the coffee machine. Nature developed this human system in a very sophisticated way. Hormones have a purpose. It is no accident that adrenaline rises when in danger. Feelings have a reason and a purpose. It would be smart to read them and respond intelligently instead of trying to “wash the laundry in the coffee machine”, neglect the feeling, the adrenaline and the purpose of it and jump to thinking right away.

It takes feeling what you are feeling, accepting it and letting it go in order to act intelligently. Trying to skip the first part, feeling what is, leads to the mouse-wheel effect. You disable yourself from making better choices.

No Emotionality in the Business World Please!

Emotional reactivity is a no go not only in the business world. We need to learn to apply our intelligence, notice a feeling, contemplate consciously and respond calmly, yet assertively.

To switch from emotional reactivity to reading feelings when they occur and act upon them intelligently is a learnable skill.

True Leaders Master their Minds and Emotions

You too can learn to make use of this ability to consciously switch from reacting to choosing to respond in an intelligent way. Sometimes we need support, a safe environment to explore what else is possible. Ignoring or neglecting what is doesn’t do the job.

Feeling what you are feeling and accepting it and letting it go


Changing mindset can be an exciting experience, once we become curious about what else is possible.


Note: Coaching is an active approach to create a vision of the future, a strategy and steps to live according to this vision. Coaching does not replace psychological treatment. People who suffer from depression and disease need medical treatment and therapy. The difference between coaching and therapy is that therapy focuses on the past and childhood in order to heal. Coaching focuses on today and tomorrow, creating a positive vision of your future and strategy to live towards that vision, possibly looking back occasionally to better understand.


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Creating an Inspiring Environment to Build Community

Unleashing team potentials beyond the average, beyond the known and beyond the habitual requires soft skills. But is it possible to “train” respect, trust and communication skills? Or are some people just not open for change when it comes to soft skills? Is setting soft skills free something you can push or work hard on? The opposite may be the case.

New Approaches to Open up for New Skills

Use curiosity instead of installing fear, to inspire to explore beyond the presumingly safe space of the known, the box, the habitual, the way we always did the things we do. Imagine, if your organization would promote the idea of exploring new possibilities continuously. How would you feel? Would it scare you to possibly never lean back again and relax in the old routine? Does it excite you to never feel stuck, bored or frustrated at work again, since you are part of a growing and continuously developing environment? Or do you find yourself somewhere in the middle? How do you assess your colleagues? Do you think they see the opportunity and are open and willing to engage in new approaches?

Imagine your organization and the members of it: can you imagine what influence such an awareness of attitude, emotional intelligence and know-how might have on the future of your work-life? Can you imagine what impact members of your organization have not only on the future development but also on a daily life level, if they felt inspired and “safe” to show up as who they are? Are you aware of the impact of lack of awareness of those soft factors, both on the individual and on the company?

You Form the Culture you Live in

I work for companies whose leaders are willing to be engaged personally in the change process, by looking at themselves and their attitude, habits, strategies first. I believe you cannot delegate Cultural Development by hiring a coach to make the employees “function”. Look at yourself, understand and know yourself, before acting, if you want to inspire others to bring out their best.

A Safe Environment requires Trust

Creating an inspiring environment takes building trust first. Positive or “non-violant” communication skills, constructive feedback, applied emotional intelligence and openness are delicate topics to be treated with sensitivity lead to building trust. You can trust someone who walks their talk, someone who shows up as who they are. Someone real.

Huge potential of extra energy can be released and applied constructively in a positive way, when we address those unconscious, unattended issues of lack of trust.

That’s where thinking stops and flow starts…

We are all Leaders

I believe a good leader has a profound self-knowledge, engages in continuous development and applies know-how, intelligence and compassion.

Leadership that inspires fear won’t get the most out of potential talent. There is space for growth between survival and thriving. Leadership that inspires curiosity inspires creativity and even a sense of community. It is not just about writing those numbers but being seen and appreciated as a unique human with a unique approach to things.

What else is possible?

What else is possible? How can we make things better? How do we dare to go beyond imagination and allow new ideas to come up? I believe you don’t inspire that safe space by pressure. It takes a culture of understanding, trust and positive, open communication and a space for playful exploration to allow brand-new ideas fall into our awareness.

For a leader it takes openness, willingness and courage to experiment and de-velop him-or herself continuously first.

Know Thyself

Showing up as who you are and being a role model for others is more potent than taking smart decisions and delegating from the background. I guess it is for all the same: by being who and how we are, we can bring our unique authentic self to the play.

There are unlimited tools available in order to teach how to create a safe environment for trust, open communication and creativity. The first step is in becoming aware of how open your and your colleagues mindset is and playfully examining the pros and cons of the current mindset.

How to create a Safe Environment

It is about inspiring the adventurer’s spirit that dares to explore the potential of the unknown. But how do you create a safe environment to instill this spirit?

There are many ways leading to Rome: Interesting, inspiring and challenging games, experiments, volunteering opportunities, creative experiments, team-building incentives or individual or team coaching work as incentive are some.

Change starts as a mental phenomenon.

Letting go of ideas and image, daring to share your true self!

Improv workshop at Trampa Teatre

(Photos: Improvisation training at Trampa Teatre in Mallorca)

This is the real secret of life, to be completely engaged with what you are doing in the here and now. And instead of calling it work, realize it is play.

Alan Watts

Imagine if every member of your organization could use their mind the way they choose instead of being slave of a compulsive or pre-programmed thinking. When we experience moments of mental stillness, creativity can flow freely, a very pleasurable experience. To help people switch from feeling pushed or forced, into feeling pulled or inspired is a delicate skill. Yet, this training opens minds for the unknown and creates a safe environment, where trust and community can develop.

Coming up next:

How to Build Community

Shared resources, joint interests, joint needs, joint goals

More about “co-creating”

10 Simple Things You Can Do During Crisis – Part 9

Help Others

Helping others in times of crisis is powerful. Whatever your talent or resource is, if you can share it with others, not only for personal benefit and not only during crisis, you can appreciate more who you are and what you do. Serving others without getting a personal benefit from it makes you feel rich. If you don’t have much income right now, there are simple ways to serve others and enhance their wellbeing:

Inspire others to join you on a 30-Day-New-Habit Challenge, e.g. going for daily walks, Cook a meal for them.
Invite them to eat more consciously with you (go to last post)
Offer a massage.
Offer to spend time together. Take time to listen without agenda.
Open up yourself, show your vulnerability, share you thoughts and feelings and invite them to do so too.
Offer kind words and kind actions for people in need.

How to Help Others in the Professional Environment

We used to think, we don’t have time for “happiness at work” or relating in a kind way with colleagues during work. The latest lockdown situation has shown how important human interaction is, also at work.

Small Things you can do

Ask for your co-workers’ current situation, both, what’s new, positive and what challenges.
Ask what they wish to change, what could be changed, and what ideas they have.
Listen from the heart without prejudice and judgement. People feel wether you really mean what you say or if you have a hidden agenda.
Dare to ask for help as well and give them the opportunity to apply their talents and resources. Share your problems, thoughts and feelings, needs and wishes concerning work during breaks.
Ask them to join you introducing more healthy lunch breaks and get committed.
Notice when others are stressed and offer help or at least a kind word.
Be practical: suggest innovative ways to better work processes or brief meetings to discuss possibilities. Be proactive. Inspire.
Dare to share your view, learn to give constructive feedback and coaching.
Make work connections more human behave honest and kind yourself.
Include human interaction as a value in your personal work ethics.

Contributing to other people’s well-being without getting anything in exchange makes you feel rich and healthy. I believe everybody has the resource and ability to improve their own and other’s experience of life. It is a question of making it a point, wanting and deciding to do so.

And even though you don’t expect anything, you do get something in return: a deep sense of connectedness and purpose.

Thanks for staying tuned in and sharing your gifts with the world!

Clarity. Focus. Direction

10 Simple Things You Can Do During Crisis – Part 10

Better Together in one Direction
By Being Proactive

Most of us are forcefully thrown out the the habitual. Many experience this as a very threatening situation, financially and health-wise. Quick restructuring of processes is needed. People need to come up with new ways of doing their job, working from home or even change jobs. Everything seems even more technical and less human, less interactive.

What Can We Do?

Now is a time where proactivity and creativity is of huge value. Not just to raise turnover, profit and income and lower costs. Now, it is also about “surviving” or simply continue to live in a healthy way.

How can you make a difference? At what place are you?

This 5-Step-System how to be proactive at work by Chrissy Scivicque intends to help becoming proactive. Here is the idea for you to check out if it is for your. Personally, I believe in a good balance of pre-planning and staying agile on the way according to the situation.

1. Predict

First develop foresight.

Learn to anticipate problems and events. Right now, you can’t anticipate how regulations change due to the Virus situation. However, you understand how things work; look for patterns; recognize the regular routines, daily practices and natural cycles that exist in your business. Don’t allow yourself to become complacent.

Anticipate future outcomes by imagining scenarios. The past is not always a valuable predictor for the future. Therefor use creativity and logic. Come up with multiple scenarios for different possibilities. Let others share their perspective and visions.

2. Prevent

Proactive people foresee potential obstacles and exert their power to find ways to overcome them before those obstacles turn into concrete roadblocks. How can this look during times of Covid? New markets, wider range of products and services? Expanding your range abilities to form new cooperations? What is your colleagues view?

3. Plan

Proactive people plan for the future.

Avoid one-step, “here and now” thinking and instead, look ahead and anticipate long-term consequences. What can you do today to ensure success tomorrow? Every decision is a link in a chain of events leading to a possible final conclusion. Mindmaps and cause-and-effect-loops in order to visualize consequences and make the best decision. You have to know where you came from, where you are, and where you want to end up. Include your company and your own values and must-haves in your planning.

4. Participate

Make a contribution

In order to be proactive, you must get involved. You have to take initiative and be a part of the solution. Cooperate. Inspire. See the whole picture, the system. Recognize that you are only a piece of the whole and that you influence—and are influenced by—the actions of others. Don’t simply react to them. Engage with them. Exert your influence and make a contribution.

5. Perform

Focus on effective action.

Be decisive and willing to do the work NOW. Procrastination is not an option. Be responsable for your performance and hold yourself accountable. Stand behind your decisions. Being proactive means you have taken careful, thoughtful steps to choose the appropriate path, planning steps through; you’re not reacting impulsively to your environment.

Let us know your thoughts!

What concrete action steps do you plan to take?

Is room for improvement in your work life?

Is there a gap in your plan or mind-map?

What factors have you been missing to take into consideration in the past?

How else can you engage others to join the planning and creative process?

What tools do you suggest for better cooperation (E.g. new technical tools such as WordPress P2)

What are your tips to co-create an environment that enhances proactivity?

10 Simple Things You Can Do During Crisis – Part 8

From Thinking to Acting: Work on yourself!

By doing something new, that is good for you, you won’t eliminate your responsibility to take care of your urgent and important problems.

Introducing a new healthy habit helps you to gain clarity, focus and energy to do so.

Simple, Doable, Healthy Habits: Eating more consciously,
Practicing Regular Smooth Physical Exercise,
A brief Morning Meditation Ritual.

Awareness of Unhealthy Habits: Sitting in front of a Computer for hours and hours without break,
Numbing yourself.

Even though most of us are aware of what we can influence directly and what not, it is hard to stay balanced, clear and strong in times of crises. Emotions can overrun intelligence and we keep digging in the same whole even though it is not useful, going around in the same circles.

Accept it, change it or leave it

If you have no hope, vision or energy in a difficult current situation it is human to get lost in self-pity, depression, despair or blame. Sometimes, we need to reach out for help instead of getting stuck or freezing.

What Keeps You From Positive Change?

What does it take for you to spend at least an hour a day with the intention of doing yourself some good by experimenting something new?
What keeps you from doing so?
What thoughts, expectations or feelings sabotage your way?
Yes, you won’t change your external situation immediately. You will learn to get into a more positive internal state, become present here and now and give doubts, fears and worries a break. That’s the benefit. A gap to use your energy in a positive way to nurture your system and gain clarity, focus and direction.

What New Habit Can You Experiment With?

Experiment something new helps to keep mind and heart open and fit to adjust to new situations. You can learn to wake up into a new day without repeating yesterday’s story. Now, during this world-wide incredibly challenging situation, it is a great moment and chance to engage in keeping your body, mind and spirit fresh and strong.

Are you Aware of Your Habits?

Simple actions can get you into a state of being present. Use a break from thinking in order to empty the habitual box-thinking-processor.

Drawing mandalas can help to focus and center. By coloring or painting without expectations of the outcome you can explore how creativity works for you and whether you sabotage the creative process. Hypnotic writing exercises help you explore the space beyond habitual (box-)thinking and see what else is there that you are not aware of yet. Some simple breathing techniques can help you relax, not just physiologically but also the diaphragm.

Explore different types of meditation or yoga to connect with your essence, so you can relax from ego-patterns and enjoy yourself.
Updating the way you do the things you do, helps to stay innovative, creative, overcome fear of change and find joy in the process. E.g. prepare your presentations in a new creative or innovative way.

If you live a sedentary lifestyle, this current crisis can be a chance to reconnect with the body. Try regular walking exercise/meditation for 20 minutes or start slack-lining regularly to train core, focus, physical and mental balance. If you can’t get outside try regular Tai Chi or simple Yoga exercise online. Be amazed how quickly your body, heart-rate and wellbeing will change if you stick to it!

Stay Motivated by Honoring Small Positive Changes

Inspire your neighbor and people who lack motivation to join you!
Drink water with lemon or a healthy shake during coffee-break!
Take a little walk around the block at lunch-break!
Listen to relaxing music!
Honor that you do what you do more consciously and less impulsively!

Pick ONE to start with TODAY! Repeat tomorrow!

What are your coping strategies? Please comment below and share what works for you with others! What healthy changes have you introduced in the last years?

10 Simple Things You Can Do During Crisis – Part 7

Experience something new!

When you feel stuck in a negative rollercoaster, it can be hard to step out of that frame of mind. It doesn’t really matter, what made you feel stuck in the first place and whose fault it is. It is definitely on us to deal with the situation. I have a hard time to forgive myself my errors, however, only when we stop blaming ourselves or others, we become less emotional, see clearer and are able to exit the downward spiral and make better decisions.

Here is a simple approach to exit a cycle of negativity, when you feel stuck:

Experience something new!

If your mind brings up all kinds of excuses, for not executing a positive habit, you just experiment anyway. Make it a simple, small exiting experiment! Just a little time a day is good enough to give the negativity cycle a break and harness positive vibrations. It’s not about running away from reality, it is about becoming clear, grounded and positive.

Here are some inspirations to step out of the negativity mouse-wheel and start introducing new healthy, energizing habits.

Wake up earlier than usual!

The early morning hours have a big influence on how our mind works. If you have motivational issues, check out the Early Bird’s Club. Once you made that waking up early idea a new habit, you will love the extra time for yourself, that you are totally free to enjoy, without any duties.

Try a new sport such as:
regular walking, hiking, rollerblading, swimming, work-out at the gym, yoga, online-trainings of all sorts, slackline,

Take a break from mental and emotional exhaustion by practicing a new instrument:
drumming, Kalimba, Ukelele, intuitive instruments, singing bowls, flutes

Get out of the thinking mode by concentrating on a creative task:
drawing mandalas, coloring them, painting with acrylic color or watercolor, ceramic work, do some gardening or plant on the window shelves, draw into sand or build a picture by putting stones in the ground, build a tower make of stones…
Experiment with hypnotic writing, practice with a new kind of meditation, e.g. walking meditation outdoors.

All these activities help to explore the space beyond habitual thinking and habitual emotional reacting. You practice to be present versus repeating old thinking and reactive patterns. These breaks have a huge potential: To discover something new that gets you our of the rut you were stuck in.

What you need is determination and consistency. Start with a small task, e.g. 10 minutes Walking Meditation a day and notice the difference in your well-being over time!

10 Simple Things You Can Do During Crisis – Part 6

How to use the Energy from Feelings

Many people’s attitude towards feelings of anger, fear and sadness is rather negative, whereas joy is welcome. Over here in central Europe we are trained to control our feelings. The expression: “He goes in the basement to laugh” refers to the English “stiff upper lip”. We are not supposed to show emotions and try to swallow them at times. Allowing feelings and emotions to be felt, versus resisting them has a huge benefit though, as long as you are able to respond to a situation versus react unconsciously.

Feelings are what they are: a signal

If you have trained to resist or suppress feelings, this experiment is for you. Some have trained to act as if they wouldn’t feel anything, as if they were numb, in order to better fit in. You can do so by drawing your energy from feeling and focus on thinking and making up stories. It’s quite easy. Resisting and suppressing may harm your health and drain your energy, can create stress, heart disease, depression, etc.. Feelings and emotions are what they are. Not good, not bad. We can redirect the energy from them in a constructive way:

Transform the energy arising from feelings and emotions consciously

Awareness is necessary for this process. It takes awareness to first note what you are resisting. E.g. a person or a situation. Note how you are feeling. If you are trained to feel numb, look at a list of emotions or check out this article and use the wheel of emotions to learn more. I like to refer to 4 basic emotions: joy, fear, anger and sadness. Here is the experiment: During a challenging situation maybe with people who don’t understand you, first

  1. Notice how you feel without resisting and describe it without judgment.
  2. Be present and accept the discomfort, acknowledge, accept and agree to what is.
  3. Use the energy of the feeling constructively, non-violently. Here are some ideas borrowed from possibility management:
    With anger you can set boundaries, make decisions, say no, say yes, start or end processes, hold space, be attentive, observe yourself, ask for something and more.
    With sadness you can open up and share, be quiet, accept things, let go, heal, listen, reflect, allow space for others, give way, understand pain, be authentic and more.
    With fear you can discover danger, estimate risk, concentrate, be curious, plan, prevent damage, reach agreements, be precise, innovative, improvise, stay present and more.
    With joy you can be inspired, inspire others, have visions, lead, experiment, enjoy, dare adventures, be generous, gracious, playfully go through problems, accept inconveniences, appreciate people for no reason and more.
  4. Choose how you want to feel: choose your desired state!

Do not jump from zero to the end, it takes walking the path to transform!

I like to think that every one reading this is curious about how to change a reactive unconscious pattern bravely and starts experimenting. All it takes is willingness (to explore something new within), and a bit of intelligence (to know you will not die from this) and real love (versus pampering ego programs and patterns that are holding you back).

10 Simple Things You Can Do During Crisis – Part 5

Free Your Energy by Letting go of Resistance

Awareness to feel the way you feel

Habit No 4 was about being conscious about your own vibration, feeling, and ripple-effect you create in the world. Especially now, when everybody is in fear and panic, it is detrimental to stay in your power and not feed the panic. We talked about projections (when we project our own thoughts and emotions onto others or blame them instead of being responsible for ourselves).

Now we investigate how we can choose other stones to throw and create ripples we want to see in the world despite /particularly due to the pandemic.

Emotions and Feelings are moving Energies in the body

Please note: This is not a scientific article but an inspiration to explore and play with new possibilities openly.

In my vocabulary I use the word “feeling” as a temporary sensual feeling in the body that is related to the present moment. E.g. a child runs into your house smiling at you. You feel joy. You wake up in the morning without pain, full of energy and feel joy. You see an drunk person acting aggressively and you feel fear etc.. Those sensations tend to go away, soon after the stimulus is gone. Emotions I refer to as longterm unresolved feelings from the past: e.g. surprisingly intense emotions appear by a relatively small trigger. “Someone pushed your button” means, there has been a button programmed, once upon a time. Emotions tend to be active over a longer period of time. They may be a chance for you to bring some old forgotten story to the surface, that sabotaged your behavior in the past without even being aware of it. Now you can feel what was unsafe to feel at the time and let it go. It takes to become conscious about feelings and emotions to do that.

Thoughts change the way we feel

What was first, the hen or the egg? Wether thoughts create feelings or feelings create thoughts is hard to say. For experimental reasons we make an assumption here: a thought crosses your mind and it creates a sensual response in the body, such as butterflies, belly ache, a tight feeling around the throat. We assume that the sensation doesn’t come from nothing. Sometimes we experience an emotion (some old unresolved feeling that has been triggered) and we create a story or an assumption in the present to “make sense of it”. That kind of thing I call here a “projection”. Meditation and sharing can bring clarity and free us from unconscious patterns that seem to keep us trapped.

Words change the way we feel

Words are powerful. Words can create feelings. Watch your self-talk. Some people can be cruel to themselves (“you idiot”-self-talk). Others talk themselves into believing to be the greatest thing on earth (narcissistic tendencies). It’s the same game. Words are powerful.

Choose kind words

Talks to yourself and treat yourself like you would treat that which you love most in the whole world, like your beloved child (or animal for some). Be aware. Imagine you would be the most loving care-taker of yourself. Spoiling is not the same as loving!

Experiences change the way we feel

Intention in form of a thought or spoken word is powerful. Actions are also super powerful when it comes to changing the way you feel. Here is an action you can practice in order to change the way you feel. Getting yourself into a positive state of mind and feeling, you gain strength, vision and energy. You gain clarity and will-power.

Your new relaxing Experiment to get into your Power

One of the most powerful healthy habits that I experimented with is having is a daily walk for 30-60 minutes preferably in the early morning in nature. There you can start to train your awareness and make your heart beat, fill up and empty lungs and strengthen muscles in a very natural, easy way. You can start with 2 or 3 times a week. If you have only little time, you can practice 10 minutes Walking Meditation – focusing on your own energy field, being here now as you move very consciously. Experiment! Explore for yourself! Make it your personal wellbeing habit! Everybody is different. Get curious what you will discover! All it takes is consistency and moderation.

Here is a 3min video on my story discovering the guru inside while walking in times of serious crisis: A simple and powerful way to feel better

Coaching questions to experiment with:

What action will you take today to change the way you feel?
What frequency would you like to throw out into your environment?
If you would permit yourself to stop thinking about the most urgent problems right now, what would you fill that space with?

10 Simple Things You Can Do During Crisis – Part 4

Be aware of your influence and others influence on you

Everybody notices the tendency of anxiety and negativity in the air as soon as you go out or watch the news. Especially now, being careful and staying positive is necessary to stay resilient. Are you aware of how you “vibrate”? Can you resist negativity? How do you stay positive and strong? Or do you feel too busy and too stressed to take care of such things?

Just like throwing a stone into a lake will cause ripples, your energy creates ripples around you. When someone who is in an intense mood – let’s say enthusiastic or euphoric, it is common, that other people in that room will notice the wave of that feeling. When someone who is intensely angry enters the room, you will probably feel that mood too. Energy works its way, wether you know about it, or consciously decide it, or not. You have a choice though how to deal with it.

2 Minutes to Remember your Power

Today you can dedicate only 2 minutes to contemplate on the energy that is moving within you, how it influences the field around you and what your part is in this play. Sit down in a comfortable chair and close your eyes. Feel inside. What emotion do you feel? Anger? Fear? Joy? Sadness? Maybe you feel several emotions.
What is the quality of your thoughts? Is you mind rather focused or all over the place?Is it easy for you to be present or are you?
Are there any tensions in the body? Where? Are you conscious about your own feelings and the impact you have on others just by being?
What is the quality of your breath? Shallow or deep?

Repeat the 2 minute consciously-feeling-your-energy experiment as often as you want in order to train your awareness muscle.

Benefits of the 2-Minutes-Experiment

The stronger your awareness-muscle gets, the more you get to be in your power. If you used to take on the ripples of others, you can now, stay in your own energy, just by deciding to do so. All it takes is being present and more and more aware of these subtle things.

Responsibility and Freedom

When you contemplate on the ripple effect that you have on others and others have on you, you will become aware of your own power, responsibility and choice. What do you want? How important is it for you to influence your co-workers, employees, boss or family in a constructive way? How much do you care about your own health and wellbeing and those of others? Do you feel in your power or helpless and hopeless?
What choices do you have in order to change the way you vibrate? Are you aware of your choices or do you need help?

Your impact on the world

Notice that I am not referring to changing the world around you, but being responsible for yourself and your impact in the world

These 2 minutes can bring a lot of clarity into the very moment. They can also help to be compassionate, first with yourself and with those around you who are not aware of their feelings and the impact they have. You no longer need to be mad at anybody, but take care of yourself, express yourself in a kind tone of voice and responsibly choose to relax your shoulders, breath deeply and get back into a positive vibration.

x x x

You can change the way you think, feel and act – please share with friends and colleagues at risk to get lost in hopelessness!

Loads of Love


4 simple Steps to Better Time Management

Everything has changed. We are thrown into the unknown and many of us can’t just continue doing what they have always been doing. It is time to check if that, what used to work for us is still appropriate in terms of priorities and time management. A great moment to step out of the mouse-wheel and recalibrate!

“Time management” is the process of organizing and planning your time between specific activities. Good time management enables you to work smarter – not harder – so that you get more done in less time, even when time is tight and pressures are high. Failing to manage your time damages your effectiveness and causes stress.

You may feel resistance to spending time on planning your time. This might change your mind:

  • Greater productivity and efficiency.
  • A better professional reputation.
  • Less stress.
  • Increased opportunities for advancement.
  • Greater opportunities to achieve important life and career goals.

Lack of good planning can result in:

  • Missed deadlines.
  • Inefficient work flow.
  • Poor work quality.
  • A poor professional reputation and a stalled career.
  • Higher stress levels.

Here are 3 Time Management Basics everybody can apply easily:

1. Use Time Management Tools: Make a To-Do-List, Activity logs and an Action Plan to clarify what has to be done and the steps and time it takes to get it done.

2. Set personal smart goals (Specific, Measurable, Achievable, Realistic, and Timely) – Where do you want to be in 6 months? We need a direction to go towards, not just “have-to’s” in order to thrive. Focus on the feeling you get when you visualize your goal. That’s what fuels the process.

3. Make an Action-Priority-Matrix and/ or an Urgent-Important-Matrix to focus on what matters most. The Urgent-Important-Matrix or Eisenhower-Matrix is a great tool to overcome procrastination!

3. Know Thyself – every day a little better

If you know that you are a procrastinator, that you thrive on (ineffective) busyness, or that you stress yourself out without knowing how to relax, act upon it and make continuous development and learning part of your personal goals.

  • When are you most productive? Plan your duties accordingly
  • What distracts you most? Focus on not giving it attention during the scheduled time
  • How much can you handle? Don’t take on too much. Don’t put more on your plate than you can handle. This demotivates and kills positive energy. Instead take on more, when you can do more.
  • Take regular breaks. The benefit of breaks are huge. Even it it is only 3-5 minutes every hour or two. If you have a hard time to do so, maybe Einstein is a motivation for you: it is said that he had his biggest ideas, when taking a break. Have a glass of water, take some deep breaths, move your body walking a bit. Then go back fresh and energized.
  • Make sure you are focused and concentrated? Improve by experimenting with simple exercises instead of thriving on stress and time pressure. Start meditation for free online!
  • Remember your “Why’s” – what do you want to engage your body, mind and feelings for? Why?

10 Simple Things You Can Do During Crisis – Part 3

Train your ability to be aware in the present moment

During challenging times it helps to keep focusing on useful and constructive matters rather than getting lost in loads of informations, we don’t even know if it is true or not. The latter can easily distracts us from the important things or even bring us down. If you are not yet totally focused and concentrated, you can start with a little mental exercise today:

Meditation is the one ritual that so many successful people practice that seems to make a huge difference in terms of success and contentment. These people have their aspirations clear and do not invest too much energy into distractions. They are aware of how their body-mind-emotion system operates and how to update it. They learned and keep training their ability to focus and concentrate on what is important to them and consciously engage their energy right there. In Europe, it is not common to be taught how to concentrate. Instead we practice distracting almost all day long, switching attention from one thing to another without consciously choosing to do so.

Learn to direct your awareness to here and now

In coaching I like to use this little metaphor of a torch as a simple way to train to direct your awareness to be here now (instead of allowing it to go all over the place like a wild horse…).

Imagine the mind as a vast space with many sections. The “torch of awareness” is a light that can light up any section you direct your focus on. If you keep the torch on that section longer, you concentrate on that section. Imagine you have this little torch and you can use it to light up certain sections within the the mind: light up the emotion section (focus on your emotions), change focus to the food section, turn over the light to the senses section, go back to the food section, etc.. Where your torch of awareness goes somewhere else, your focus, attention and energy leaves as well. In whatever you choose to engage longer, that’s what you concentrate on. That’s were you consciously or unconsciously keep focusing the torch. That area seems to become “bigger” in your world, both in you mind and in your perception.

The exercise

Here is a little mental exercise that can take you in a different state of awareness in only half a minute or so. I discovered this imaginative “trick” when I lived in the mountains of Lake Tahoe. Practicing regularly, it can take you in a different state of awareness instantly. Note: Do not exercise/ read on if you suffer from animal phobia!

In Lake Tahoe, you still find mountain lions. They are rare, but if you happen to see one, it is certainly an impressive encounter in wilderness. You don’t want to mess with this majestic animal. There were rumors, a mountain lion was in the area. Next thing you know, a neighbor saw the lion right behind our houses. Here is the exercise to learn to focus on here and now (versus getting lost in distractions):

Try this right here where you are: imagine there could be a wild animal anywhere hidden near you. Imagine all you have to do in order to not mess with the wild animal is to stay calm and be aware, then, there is no risk, you are and stay in your space, the lion stays in its space. There is space for all. Just be totally aware and stay calm.

You start being present, using your senses in a much more attentive way than before. You could use another animals as a trigger for this experiment, e.g. a scarred baby cat or an insect. Your senses (such as seeing or hearing) are totally tuned into here and now. You are present with all you senses.

You start looking more clearly. You start moving more consciously. You start breathing more consciously. The invitation is, to experiment with the imaginative situation to notice your own power to shift from allowing your attention go wild and distracted to being here now!

Once you managed to experiment with this exercise a few times, you can “install a trigger”, such as snipping your finger, to get you into this state of higher or clearer and awareness without having to imagine wild animals.

This may sound ridiculous or irrelevant at first. Yet, if you suffer from your attention going all over the place like a monkey, this can be a simple start to gain control over your ability to focus and concentrate.
This experiment is free of risk, has no cost and needs hardly any time. You will notice that it is your choice if you want to learn to chose what you focus on, or prefer to allow to be distracted.



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