2019 – The year of True

Over the years I choose a one word theme that acts as my intention for the New Year. I spend December reflecting on where I have been and where I want to go, allowing the word to choose me in a way as I get clear about what I want to birth, create and ultimately who I want to be. This year TRUE spoke to me loud and clear.

It’s not as though I have been living an unauthentic life, lying about who I am and faking my answers. It’s more that I would like to live even more true–deeper. Instead of a list of resolutions that may or may not be fulfilled I use my word as a guide down my path, a reminder on my journey, a lighthouse to lead the way.

This word TRUE shapes my choices, directs my answers and nourishes my best self, urging her to come out and play. If you were to pick one word to call you out and point the way, what would that word be?

The word need not make sense to anyone but yourself. Clues in picking your word are noticing your thoughts and being aware of the things you desire down deep in your heart. Are you feeling directionless, experiencing lots of change? Then perhaps, PURPOSE, BE, LISTEN, TRUST or TRUTH speak to you. Play around with words, let them roll off your tongue and bounce off your heart. In the past I have chosen PEACE, FOCUS, WHOLENESS, AWAKE, JOY, BELIEVE–each year the word leads me to new friendships. manifestation, clarity and fulfillment. More things were honored on a heart level than any daunting checklist of New Year’s Resolutions could provide.

Is there a word calling your name, will you claim it?

Upcoming MAMA NEEDS a REFILL 2019 SACK LUNCH MINI-RETREATS:

January 11 – The Four Agreements, sold out. March 8 – Anchored, 4 seats left.

TEXT Jenny TODAY to RESERVE YOUR SPOT: 206 255 0463

Free Refill: Notice and Linger – Say no to Holiday stress, Part VI

“Sleigh bells ring, are you listenin’?” Are you noticing the sounds, smells and sights of the season. I love going for a walk in our neighborhood at night to see the houses lit up. Christmas lights brighten the mood this time of year. To me they are little beacons of hope, reminders of joy illuminating the darkness.

I think of the holidays as a personal invitation to s…l…o…w  down. Sip my hot cocoa, stare at the Christmas tree, listen to that song again, listen to the conversation you are in, watch It’s a Wonderful Life, Elf or Love Actually for the bajillionith time. Simply be fully present in the moment.

Taste the gingerbread, smell the evergreen, honor the moment with the gift of noticing. Awareness is such an opportunity to be unwrapped.

“Sleigh bells ring, are ya listenin’? In the lane snow is glistenin’. It’s a beautiful sight…” Will you notice tonight?

Hi, I’m Jenny Gwinn McGlothern, Certified Transformational Master Life Coach who has been leading retreats for women and coaching them since 2010. On the path of discovery, always seeking, it is clear that one of my favorite ways to fill my own cup is by writing. May my random blog give you a sip to reflect, a nugget to chew, a thought to refill. If it is an accountability partner you seek, I offer life and spiritual coaching in person in Seattle and by phone. info@mamaneedsarefill.com or www.mamaneedsarefill.com or 206 255 0463. (Next sack lunch mini-retreat in West Seattle, 9:30 – 2 PM, Friday January 11, 2019 is sold out. 2019 Sack Lunch Mini Retreat Schedule: March 8, May 10, June 14 and September TBD. To Register: Text Jenny, 206 255 0463. Men and Women Playshop-Begin Full in Georgetown Sunday January 6 – to register:  https://www.eventbrite.com/e/begin-full-playshop-for-men-women-to-start-new-year-with-intention-tickets-53409926528

Free Refill: Believing is Seeing- Say No to holiday Stress, Part V

On Christmas Eve when I was four years old my older sister spilled the beans that there was no such thing as Santa. When I was older, maybe six years old, that Christmas Eve my other sister and dad got into a nasty fight. Christmas Eve didn’t have the best track record in my memory bank. When I had children of my own in my thirties the Christmas season gave me great anxiety and the sadness was difficult to swallow.

Then this little thing called the Twelve Days of Christmas happened. On the morning of December fourteenth retrieving The Seattle Times from the front porch there was a gift waiting under our porch light. A small poinsettia wrapped in gold tissue and tied with a red ribbon looked out of place and inviting at the same time. In meticulous printing our last name was written on a tag in unfamiliar handwriting. Opening the tag made of silken, creamy white paper, I searched for the giver’s name and only found the words, ‘On the first day of Christmas the McGlotherns received one poinsettia…’   Who could this be from?

This went on for the next ten mornings. I would open the front door to retrieve the newspaper and a new gift would be waiting with a carefully written tag indicating the gifts were indeed for our family. We never heard a car, saw footprints in the snow or hear a sound outside our door. Our four-year-old daughter, started coming into our room every morning with the question, “Have you checked the front porch yet, mama?”  I was trying really hard to curb my enthusiasm and wait until she could be the one to check the door. If I woke first I would avoid the front room and busy myself with undone dishes, cleaning fingerprints off the refrigerator, anything to keep myself from going to the front door and turning the knob. Each morning a beautifully wrapped gift greeted us: two hand-dipped candles, three twinkling bells, four snowflake ornaments, five satsumas-the surprises continued. The only thing I knew about the giver was that they believed in Christmas.

Through all of this excitement, I forgot I didn’t believe in Santa. I forgot I hated Christmas.  Each day was offering me a new joy besides a surprise gift at the front door. I discovered the great delight of baking sugar cookies with our daughter. In years past, the baking was a chore. Christmas shopping wasn’t a burden, our list was short and family received homemade gifts.  Our friends received a Christmas card with a handwritten message. I found solace from the dark sky and consolation from the light of a simple white candle. Evenings were spent reading Christmas books, listening to the Nutcracker, playing games and coloring.  I taught our children about my childhood traditions of putting evergreen on the fireplace mantel, straw in the manger and hanging mistletoe in doorways.  My husband strung lights, hung wreaths, and helped our children hang their stockings. He helped our daughter write her letter to Santa. I saw how Santa could be brought into the season without being the main focus and without corrupting my mood or Christmas spirit.  

By the tenth day of Christmas, the day we received ten walnuts and a silver nutcracker, all of our friends and family knew about our morning doorstep surprises and wished they had done something like this. They all responded with passionate wonder.  I want to do that, they all echoed. Without these exact words their responses were saying: I want to reach out, I want to give, I want to believe and share in the spirit of the season.

On Christmas Eve, I went to bed listening for sleigh bells believing that if I was supposed to find out who was behind the mystery I would.  At five in the morning our one and a half year old son, hollered out in his sleep. His cries woke me and although he fell back to sleep easily, I lay in the dark, tossing and turning.  Like many children around the world that morning I hopped out of bed, unable to keep still. I went into the living room and turned on the tree lights, lit the off-white candles in the window and sat down with a cup of hot tea and my journal.  The tea went cold before I had a sip and my journal remained unopened. I went back and forth to the window, peering out into the dark morning, I kept opening the front door. I even stood on a chair to peer out the window at the top of the door.  Nothing. I wrote a note to the mystery elves, telling them that if I never found out who they were I wanted them to know they changed my Christmases forever. At eight o’ clock, when my family was awake pulling a pants belt and baby doll out of their stockings I checked the door one more time.  Empty except for my note. Did they forget?

Forty-five minutes later, with Christmas wrapping strewn around the room our coffee mugs empty, I heard singing outside.  “Honey”, my husband said gently, “You are going to want to answer the door.” The caroling was coming from our front porch.  Opening the door, I was surprised to see my new friend Erika, her husband and their three sleepy daughters. I collapsed into Erika’s arms, “I’m so glad it’s you.  I never even thought of you being the ones, “I wept softly. We wiped each other’s tears of joy.  “You helped me to believe in Christmas again,” I whispered.

That morning and now, Santa for me is just another way to bring giving into the Christmas season.  Not getting, but giving. We can teach our children the beauty of simplicity by example. We have carried on this tradition four times now, surprising a nearby neighbor with little gifts but mostly with the spirit and joy of the season. On Christmas morning when we wait outside their front door singing We Wish You a Merry Christmas tears come to me far before they open the door. This new found belief in the season rewrote my memories of the past and has transformed my heart. I now look forward to this time of year when the magic comes to those ready to receive it.

Hi, I’m Jenny Gwinn McGlothern, Certified Transformational Master Life Coach who has been leading retreats for women and coaching them since 2010. On the path of discovery, always seeking, it is clear that one of my favorite ways to fill my own cup is by writing. May my random blog give you a sip to reflect, a nugget to chew, a thought to refill. If it is an accountability partner you seek, I offer life and spiritual coaching in person in Seattle and by phone. info@mamaneedsarefill.com or www.mamaneedsarefill.com or 206 255 0463. (Next sack lunch mini-retreat in West Seattle, 9:30 – 2 PM, Friday January 11, 2019 is sold out. 2019 Sack Lunch Mini Retreat Schedule: March 8, May 10, June 14 and September TBD. To Register: Text Jenny, 206 255 0463. Men and Women Playshop-Begin Full in Georgetown Sunday January 6 – to register:  https://www.eventbrite.com/e/begin-full-playshop-for-men-women-to-start-new-year-with-intention-tickets-53409926528

Free Refill: Less is More-Say NO to Holiday Stress, Part iv

When it comes to “getting ready” for the holidays, I have found that I am the only one who makes myself crazy. The more I think I need to get done, the crazier I feel. I have found that the less demands the greater joy I experience.

I still send out cards (every other year), bake, decorate and shop – I just do so with intention and limits. I make lists and plan ahead. I go to the store during off hours or shop online. And most importantly, I don’t buy a lot. When it comes to gifts for my family of origin, everyone gets the same thing, this makes it simple. My kids don’t ask for much and I remind myself that shopping and buying for the sake of shopping and buying is just getting “stuff” no one needs and it causes so much unneeded anxiety.

I make sure to get lots of sleep during this season and don’t stay up late “getting stuff” done. It can wait until the next day or it simply may not need to happen. I get that we want to celebrate and that it lights many up to give to those we love. But really, what everyone wants is more time with each other. If doing something or buying something stresses me out then I am not able to give the best of myself to others. A great question to ask myself is, “Will Christmas still happen if I don’t do x, y, or z?” The answer is YES.

Sometimes I have to remind myself what Christmas is all about and what it truly means. The commercialism takes away the joy, the spirit and the essence of the season. When I feel my heart racing and I start to panic, I stop. I breathe and I get honest with what really must happen. I find that less is more. There is plenty holiday spirit for all when I do less and BE more. And the feelings one experiences in our presence far outweighs any gift.

Hi, I’m Jenny Gwinn McGlothern, Certified Transformational Master Life Coach who has been leading retreats for women and coaching them since 2010. On the path of discovery, always seeking, it is clear that one of my favorite ways to fill my own cup is by writing. May my random blog give you a sip to reflect, a nugget to chew, a thought to refill. If it is an accountability partner you seek, I offer life and spiritual coaching in person in Seattle and by phone. info@mamaneedsarefill.com or www.mamaneedsarefill.com or 206 255 0463. (Next sack lunch mini-retreat in West Seattle, 9:30 – 2 PM, Friday January 11, 2019 is sold out. 2019 Sack Lunch Mini Retreat Schedule: March 8, May 10, June 14 and September TBD. To Register: Text Jenny, 206 255 0463. Men and Women Playshop-Begin Full in Georgetown Sunday January 6 – to register:  https://www.eventbrite.com/e/begin-full-playshop-for-men-women-to-start-new-year-with-intention-tickets-53409926528

Free Refill: Through the Eyes of a Child: Say NO to Holiday Stress, Part III

 

 

I started collecting Christmas books with the birth of our first child and over the past seventeen years the collection has grown. This weekend my now fourteen and seventeen year old son and daughter asked if we could read a story together.

 

Damn, straight we can, was my reply.

 

I made up a batch of hot cocoa and we gathered in the living room to hear The Little Drummer Boy. They let me pick the first book. They snuggled together, pretending to be little kids, asking me to slow down and show them the pictures. We laughed and delighted over the story meant for young children.

 

We have a plan to read the books throughout the month. A Christmas doesn’t go by without cookie baking at grandma’s and watching Elf together as a family. Even though the kids are teenagers they want to go ice skating, make a gingerbread house and partake in the traditions of youth.

 

When our oldest discovered mom and dad filled her stocking Christmas Eve we introduced The Elf on the Shelf. She asked if she could hide the Elf for her younger brother who still believed Santa came down the chimney. This Elf on The Shelf tradition asks that each family name their Elf. We have Fredward. And now that both kids know who fills their stocking this tradition has morphed to all of us taking turns hiding the Elf each night and the family member who finds it in the morning gets to hide it next. We are making room for what is important this time of year–looking through the eyes of a child with wonder and awe. And no one is ever too old for that.

 

Hi, I’m Jenny Gwinn McGlothern, Certified Transformational Master Life Coach who has been leading retreats for women and coaching them since 2010. On the path of discovery, always seeking, it is clear that one of my favorite ways to fill my own cup is by writing. May my random blog give you a sip to reflect, a nugget to chew, a thought to refill. If it is an accountability partner you seek, I offer life and spiritual coaching in person in Seattle and by phone. info@mamaneedsarefill.com or www.mamaneedsarefill.com or 206 255 0463. (Next sack lunch mini-retreat in West Seattle, 9:30 – 2 PM, Friday January 11, 2019 is sold out stay tuned for 2019 schedule. 

January 6. 2019 – Begin Full – Playshop for Men & Women to Start 2019 with Intention. 20 open spots, 11 AMto 4 PM in Georgetown-Seattle. To Register: https://www.eventbrite.com/e/begin-full-playshop-for-men-women-to-start-new-year-with-intention-tickets-53409926528

 

 

Begin Full – Playshop for Men & Women to Start 2019 with Intention.

How we begin sets our foundation and intention means everything. Join like minded folk as we gather in circle to discover the power of having a morning routine, meditation, and self expression as part of our daily lives.

Learn new tools & techniques to support your vision, goals, ideas and dreams. We will explore the life giving properties of honoring your Cup physically, mentally, emotionally, and spiritually.

Let’s step into the New Year fully by pausing and creating space for your best self to emerge.

When: Sunday January 6, 2019, 11 AM – 4 PM

Where: 650 South Orcas Street, Suite #203–Georgetown–Seattle, 98108

Why: Because you deserve to hit the pause button & to pave the path for your New Year.

Bring: Sack Lunch or Snacks, Journal, Open Mind & Heart.

Limited Space–To Reserve Your Spot Go To: https://www.eventbrite.com/e/begin-full-playshop-for-men-women-to-start-new-year-with-intention-tickets-53409926528

 

Free Refill: It’s the Little Things: Say NO to Holiday Stress, Part II

As a little girl Advent Season was a big part of our Christmas tradition. We made an Advent wreath out of boughs from our backyard and purchased the purple and pink candles from church. We took turns as children lighting the candle and leading the Advent prayer.  We would sing the songs off key ushering in the spirit of Christ, preparing our hearts in the four weeks before Christmas. Every time one of us kids did a good deed my mom would give us straw to put in the manger. I remember setting the table or chopping carrots for dinner and rushing to the manger with my fist full of straw feeling like I contributed. Another part of the Advent season was drawing names of our family members from a hat. The name you secretly chose was then the person you would be extra nice to, doing little tasks, demonstrating random acts of kindness. On Christmas morning we would reveal our secret person if it wasn’t obvious who had been giving us extra attention and sweetness.

 

As an adult with my own little family that includes two teenagers, I have changed the rules, honoring the season of Advent in my own way. I no longer believe in the religious sentiment of honoring the birth of Jesus but I do honor the season of preparing our hearts for love, kindness and connection. We light a single Advent candle, not necessarily using a wreath, before meals during grace and we draw a name out of the hat. The purple color of the season reminds me to honor the Divine in all of my interactions, to be present to the small moments and to appreciate the little things.

I won’t tell you who I chose out of the hat this year, but I will share that this extra thought I am giving to one family member doesn’t stop with only them. I am thinking of small acts of kindness to spread to all family members. I believe that is one of the gifts of the season as it reminds us to slow down, be with one another and to live from out heart.

Lighting a candle and giving extra love to a family member are two holy acts I recognize and cherish. The meaning of the Advent season may have shifted but I have taken the parts of the  rituals and traditions that supported me as a young girl and passed them on to my children. If something is carried out with the intention of love that is something I want to pass on and celebrate year after year. It is up to my children when they are older to choose the little things that light their way to Christmas.

 

Hi, I’m Jenny Gwinn McGlothern, Certified Transformational Master Life Coach who has been leading retreats for women and coaching them since 2010. On the path of discovery, always seeking, it is clear that one of my favorite ways to fill my own cup is by writing. May my random blog give you a sip to reflect, a nugget to chew, a thought to refill. If it is an accountability partner you seek, I offer life and spiritual coaching in person in Seattle and by phone. info@mamaneedsarefill.com or www.mamaneedsarefill.com or 206 255 0463. (Next sack lunch mini-retreat in West Seattle, 9:30 – 2 PM, Friday January 11, 2019 is sold out stay tuned for 2019 schedule.

Free Refill: Create Joy: Say NO to Holiday Stress, Part I

 

In order to embrace the holiday season with a light heart as the whole idea of celebration represents, I had to make changes. Christmas as a little girl holds lots of sad, disappointing, painful memories and as an adult it was time to write a new story. In this Say NO to Holiday Stress Series I will share little tidbits that have helped me to create a season of joy when that wasn’t in my history.

 

The first thing that helps me to not get caught up in the busyness is to choose my activities intentionally. This is why I only send out Christmas Cards every other year. This is my year so I ordered my cards early and instead of sitting down and busting them out, I am enjoying the process. I am writing ten to twenty at a time and playing Christmas music while I do it. I hand write both sets of addresses: sender and receiver. No labels. This slowing down allows me to be present to what I am doing. I am not thinking of it as a task to check off the list but enjoying the process. It helps that I only do it every other year.

 

Is there a holiday task or tradition you can skip this year? If the task makes you irritable then please consider crossing it off before it’s complete and save it for another year. Be present to the activities you choose. Add music and a favorite beverage. If you don’t have joy doing it then you aren’t really giving joy to others.

 

Joy and celebration can be found in something as mundane as addressing an envelope. It is the intention behind it. It is in the spirit in which it is undertaken.

 

Hi, I’m Jenny Gwinn McGlothern, Certified Transformational Master Life Coach who has been leading retreats for women and coaching them since 2010. On the path of discovery, always seeking, it is clear that one of my favorite ways to fill my own cup is by writing. May my random blog give you a sip to reflect, a nugget to chew, a thought to refill. If it is an accountability partner you seek, I offer life and spiritual coaching in person in Seattle and by phone. info@mamaneedsarefill.com or www.mamaneedsarefill.com or 206 255 0463. (Next sack lunch mini-retreat in West Seattle, 9:30 – 2 PM, Friday January 11, 2019 is sold out stay tuned for 2019 schedule.

 

Free Refill: Creating Communication – Inspiration for connecting with your kid.

 

When Margaret and Simon were little, maybe four and seven years old, I gave them each a blank journal to write, draw and communicate with me. My idea was that we would have our private space to share and connect with one another. I encouraged Simon to draw pictures since he was a huge artist at the time–often drawing to express his feelings and get out his emotions. Margaret engaged with the idea immediately. My first born, the rule follower dutifully filled a page then left the journal on my pillow for me to fill and do the same. We kept this up for years only taking one long break of not filling out the journal.

 

This was the place Margaret shared the simple activities of her day but also the big events of her life. It was here on the college lined pages that she asked me if she could start shaving her legs and bra shopping. A private, reserved, conscientious girl she felt much more comfortable asking me in writing then in person. It was also here that she told me she started her period, confided in friendship challenges and asked my advice. The blank pages filled easily as we developed trust and understanding of one another.

 

Simon never filled one journal but our communication never stalled. An open book the two of us have open conversations about every topic under the sun, morning, noon and night. He will ask me anything and I will answer. I know exactly what he is feeling and can give you his opinion, views and beliefs on most matters. There wasn’t a need for the journal to create our rhythm

of communication because we already had built a trust and natural cohesion. It helped that our natures are similar, our ways of expression in sync.

 

Margaret and I on the other hand needed another way to connect as our in person communication didn’t work that well. I was afraid to say things, felt like I was pulling teeth to get her to share with me. Yesterday, I gave her our fourth or fifth journal. It was her seventeenth birthday and we filled our last journal in August. She is a junior in high school and will soon be out of the house so I want to continue our sharing and getting to know each on the blank page.

 

It has not only become a place to have the hard conversations but a space to explore, laugh, create and get to know each other: what books we are reading, what is going on in school for her and work for me, our thoughts, ideas and plans. We have made movie dates with each other this way and planted a garden by first setting the vision down in our shared journal.

 

Like in a marriage we have different communication styles, needs and forms of expression. For one of my children who is the opposite of me it took a blank page to come together. Are you in need of another way to communicate with a child who is the opposite of you or who just doesn’t talk? Give the journal thing a try. You don’t have to start with the big stuff, build rapport as you play on the page and discover a relationship that only the two of you can share.

 

Hi, I’m Jenny Gwinn McGlothern, Certified Transformational Master Life Coach who has been leading retreats for women and coaching them since 2010. On the path of discovery, always seeking, it is clear that one of my favorite ways to fill my own cup is by writing. May my random blog give you a sip to reflect, a nugget to chew, a thought to refill. If it is an accountability partner you seek, I offer life and spiritual coaching in person in Seattle and by phone. info@mamaneedsarefill.com or www.mamaneedsarefill.com or 206 255 0463. (Next sack lunch mini-retreat in West Seattle, 9:30 – 2 PM, Friday January 11, 2019 has one seat left. Our theme is The Four Agreements, based on the book by Don Miguel Ruiz.

 

Free Refill: Find Your Refill

DO WHAT CALLS YOU. That is a REFILL.

Last week and earlier this week I had the opportunity to walk the talk and put my money where my mouth is and FILL MY CUP.

Two long time dear girlfriends and I hopped on a plane to soak up the desert sun. Getting away with friends gave me the opportunity to only focus on me. I had lots of time for long morning rituals and meditation balanced out with friendship connection provided through laughter, adventure and valuable sharing.

No meals to cook for kids, no emails to answer, no carpool, no worry and scurry–time to honor my needs by listening to what I truly desired.

This getting away isn’t something that happens regularly. It isn’t every week that I can hop on a plane, unplug from my responsibilities, and only be concerned with myself. As a mother to two teenagers, wife, friend, daughter, life coach, retreat facilitator and writer–like you, I juggle many things at once. This is why although getting away on vacation is valuable, daily Cup Filling is VITAL.

Earlier this week, in the midst of caring for family, seeing clients and juggling my responsibilities I really listened to the pull at my sleeve to take care of my soul. I grabbed a friend and visited a Japanese garden not far from my home. I had been hearing about this beautiful place for years and finally decided to see the beauty for myself. After a lovely walk in nature I was craving Pho. My friend wasn’t feeling well so I brought her home and took myself out to lunch. This sounds so simple–a walk in the park, a bowl of soup–but these two activities alone were fuel for my soul. Doing these two things left me smiling, grounded, grateful and ready to meet the other responsibilities of my day.

Kubota Garden Tree Pose. Out in nature, filling my cup.

Answering what is calling your name is filling your cup. Whether it is a vacation with girlfriends, a walk in the park or taking yourself out to lunch, I invite you to do what nudges you. Honor the pull at your sleeve, leave worry and guilt to entertain themselves and please answer the invitation.

When we participate in cup filling activities we then have the energy to give our best selves to those who rely on us. We have fuel in the tank to pour out. And fuel in the tank, my dear cup holder, that is priceless.

How will you fill your cup today? Consider yourself invited to REFILL.

Palm Desert Tree Pose in the pool.

Hi, I’m Jenny Gwinn McGlotheCertified Transformational Master Life Coach who has been leading retreats for women and coaching them since 2010. On the path of discovery, always seeking, it is clear that one of my favorite ways to fill my own cup is by writing. May my random blog give you a sip to reflect, a nugget to chew, a thought to refill. If it is an accountability partner you seek, I offer life and spiritual coaching in person in Seattle and by phone. info@mamaneedsarefill.com or www.mamaneedsarefill.com or 206 255 0463. (Next sack lunch mini-retreat in West Seattle, Friday November 2nd has one seat left. First mini-retreat of 2019, on January 11th, has two seats left. All sack lunch mini-retreats, 9:30 – 2 PM.)

Free Refill: New Attitude, New Rhythm

     Summer for many is the highlight of the calendar year. The season of fresh berries off the vine, lemonade stands, and trips to the beach.

    Summer has never been my favorite. I usually equate it with no schedule, busy parenting, and lots of sand in the car. And I am fairly certain  that I mention that to you every June when the kids are about to get out of school in my June Blog or in my Mama Needs a Refill Newsletter. 

     In case you weren’t paying attention to my complaining, let me get you up to speed that this year was a FIRST.  I DIDN’T complain. Not one mention on social media, in a post or off of my lips. No bitching no moaning. Instead I took the advice of Patti LaBelle and “I got a new attitude.”

    I deliberately chose to embrace summer in all it’s sweaty, sandy, bright goodness with humor, joy, wonder, curiosity and possibility. Owning my new open attitude I led the June Sack Lunch Mini Retreat for a circle of women who were ready to leap into the summer season. The women who attend this circle are usually ready for the season they just want some tools and guidance to keep them grounded with children being home, on a daily basis. This year that included adult children moving back home, so a new attitude was needed for all in the circle.

    At the beginning of all of my retreats I invite attendees to pull a card of inspiration to create and establish our center. At the center of any circle is where wisdom resides. I was delighted when my own card of inspiration was RHYTHM. (Using the SoulStrolling™ Card Deck Created by Kayce Hughlett and Sharon Richards.)

With my new open attitude of embracing a season I typically dread, I could use a new rhythm. My old attitude of summers past left me stumbling and I was ready to dance.

    Fast forward to today, more than two months from pulling that card. And I am thrilled to report I remained strong, not only “getting” through summer, I am sad it is coming to an end. And let me tell you it wasn’t always easy as I spent six nights sleeping on the basement couch to avoid the absurd Seattle heat and now the smoky skies of the Pacific Northwest are keeping us indoors.

    I planted new seeds in my new garden in more ways than one, literally as well as figuratively. I created new  thoughts to support and uplift, new patterns to welcome change. I found a new rhythm in taking my morning routine outside to the deck and creating time to fill my own cup amidst carpooling our son to and from swim, dive and soccer; I discovered that I have a rhythm that can carry me into fall and the new school season with a high school junior and eighth grader. I have made note of what is important to me and MUST be part of my day as I step back into life coaching, leading retreats and workshops and being the CEO of my little family of four.

    What is important to you? What rituals, habits, routines and practices do you want to honor this new season?

    Now is the time to create a new rhythm that will support you. Leaving one season behind gets to be a joy, a delight, a new song for your rotation. A new dance from your creation.

Hi, I’m Jenny Gwinn McGlothern, Certified Transformational Master Life Coach who has been leading retreats for women and coaching them since 2010. On the path of discovery, always seeking, it is clear that one of my favorite ways to fill my own cup is by writing. May my random blog give you a sip to reflect, a nugget to chew, a thought to refill.

    If it is an accountability partner you seek, I offer life and spiritual coaching by phone.

    I have room this new fall season for three new clients ready to create life filling habits and practices for your own authentic daily REFILL.

   Next Sack Lunch Mini-Retreat has one seat left, Friday September 14th 9:30 – 2 PM in West Seattle. Contact me to register your spot: Jenny 206 255 0463.

    info@mamaneedsarefill.com or www.mamaneedsarefill.com

 

Illuminating Retreats and Their Leaders Podcast

Ever curious about what actually goes on at my sack lunch mini – retreats?

Dorethy Luyks – Ledgerwood of Illuminating Retreats and Their Leaders asked me some great questions that may help illustrate what goes on at this West Seattle REFILLS! I invite you to check out this podcast.

Fill Your Cup at the next sack lunch mini retreat, Friday September 14th, 9:30 to 2 PM. Text me today to save one of two seats left!

206 255 0463

Cheers, Jenny

Free Refill: Meditation 101

Have you been wanting to meditate for sometime now?

I thought about it for ten years before I began my practice and now with over ten years under my belt I don’t know what I would do without it.

At last Friday’s Sack Lunch Mini-Retreat: Mindfulness & Meditation, we covered the basics of creating a meditation practice. The women gathered were ready to step into a practice that could support, inspire and grow them spiritually, mentally and emotionally.

One of the women in attendance was honest during our one-on-one session and shared that she wasn’t sure if meditation was for her. We did come up with a process that honored her needs and desires. Every day she would light a candle and think positive thoughts, send out good vibes, if even for only a few minutes.

Meditation is personal and the point of it is to bring balance and perspective into our busy lives. It is not about emptying our mind and ceasing all thought, but rather learning how to respond to all that life throws our way. The insightful practice shows us an alternative to reacting to life, one breath at a time.

My personal practice has helped to ground me and guide me to being more of the person I desire to be. I emerge connected to myself and Higher Power, more calm and aligned rather than overwhelmed and scattered. There is so much life giving and life changing power in being still and simply being.

Tips to Begin Your Practice:

  • Find a quiet place and take a seat.
  • Sit upright on the floor, in a chair, or in your parked car.
  • Set a timer for one minute.
  • Place your hands in a comfortable position.
  • Close your eyes.
  • Notice your breath and focus on it.
  • When your mind wanders or takes off, simply notice and come back to your breath. Focus on the inhale and exhale.
  • Every time your mind goes to planning your day, thinking about the past or what you will cook for dinner, don’t beat yourself up, just say to yourself, “I’m planning, I’m thinking.” Then come back to your breath.
  • When the timer goes off, acknowledge your practice.
  • Commit to showing up to this practice once a day for one week.
  • Stick with one minute or increase the time when you are ready.

It is about showing up regularly. It is not about doing it perfectly, rather it is about the intention and effort.

Please don’t wait for the conditions to be exactly right. I meditated for years with my snoring husband in the same room. If sounds happen allow them to direct you back to your breath. Only notice don’t judge or attach.

Four days after the retreat I heard from the woman who didn’t think meditation was for her and she reported with delight and pride her new love of meditation. She has been showing up daily and already notices a difference.

A few minutes can be profound. If you have been thinking about creating a practice, then begin. Don’t take a class, wait for the weather to change or use another excuse to stop you.

So stop waiting. Showing up imperfectly is perfect. Just show up.

Hi, I’m Jenny Gwinn McGlothern, Certified Transformational Master Life Coach who has been leading retreats for women and coaching them since 2010. On the path of discovery, always seeking, it is clear that one of my favorite ways to fill my own cup is by writing. May my random blog give you a sip to reflect, a nugget to chew, a thought to refill. If it is an accountability partner you seek, I offer life and spiritual coaching in person in Seattle and by phone. info@mamaneedsarefill.com or www.mamaneedsarefill.com . (Next mini-retreat in West Seattle, Friday June 8 and there are two spots open.  Text me today to register, 206 255 0463.)

 

Free Refill: Seasonal Shift

Just like there are seasons that depict the weather, what is growing out of the ground and the color of the sky, we too as women and parents have seasons.

The season we are in is heavily influenced by the demands of motherhood, the natural rhythms of our bodies and the moods, emotions and the activities of our environment. When are kiddos are able to take care of their basic needs our role takes a back seat allowing us to have the time and energy to focus on ourselves.

This can be a blessing and a curse. Wrapped up in our children’s lives we can forget about who we are, what we care about and lose sight of what lights us up and makes us tick.

With teenagers now, I am in the season of possibility, but not really sure where I want to put my attention and focus. In many ways it was easier when I didn’t have time for me and my dreams and ambitions. Then when given some space it feels weirdly claustrophobic.

If you are finding yourself in a place where you get to pause and figure out your next step whether it is with a job, a dream or life direction, I invite you to cut yourself some slack. You need not rush into anything. Give yourself time and space to breathe it all in and enjoy the ride. Notice and pay attention to what is stirring within and believe that you ARE in the right place even if it feels place-less.

In these new seasons it can be like getting to know ourselves all over again. Be patient. Be curious. And allow yourself the graciousness to be okay without a specific direction. The direction will come when you are open to possibility and pay attention to opportunity. Try something new, follow the stirrings of your heart. Like a rooted tree stands leafless, it is only for a short season. With time and a shift in the color of the sky the tree blossoms again.

Hi, I’m Jenny Gwinn McGlothern, Certified Transformational Master Life Coach who has been leading retreats for women and coaching them since 2010. On the path of discovery, always seeking, it is clear that one of my favorite ways to fill my own cup is by writing. May my random blog give you a sip to reflect, a nugget to chew, a thought to refill. If it is an accountability partner you seek, I offer life and spiritual coaching in person in Seattle and by phone. info@mamaneedsarefill.com or www.mamaneedsarefill.com or 206 255 0463.  Quarterly Sack Lunch Mini-Retreats held in West Seattle, 9:30 – 2 PM. (Next mini-retreat, Friday April 20th is sold out and one spot is open for June 8th.)

Is this the time to Breathe the way you want to Feel?

Breathing Mandala  and Mama Needs a Refill are at it again, teaming up to support you living the life you want to live rather than waiting until there is time.

What: Your invitation to readjust your compass & feed your soul. In This Three Part Workshop, designed to create a lasting impact wherever you are on your journey.  Are you ready?

  • To stop spinning in the chaos.
  • Intentionally navigate your life.
  • Align with your heart & achieve your goals.

Each workshop will include: a full breath session, exercises that cultivate relationship with self, and encourage giving rise to your truth. Access ancient wisdom  to bring about greater self-awareness and practice to your breath so that you begin to breathe the way you desire to feel.

When: Three Sundays -March 18, April 8 & May 6, from 1 – 6 PM.

Where: 650 South Orcas Street, Ste. 203,  Seattle, 98108

Register: Contact Tracey or Jenny

Tracey: Tracey@breathingmandala.com or 206 769 0040 

Jenny: info@mamandsarefill.com or 206 255 0463

Investment: $333 by March 1, after $383. 

Testimonials from last Exhale Series: “…an opportunity to become more positive, free from things that hold us back…” – M.S.

R.G. shares, “I believe I have peeled off a few layers of trying to control my life. Processing the work with the group was very helpful.”

“To say it is time and money well spent is an understatement it was for me one of the best experiences of my life.” – Cynthia H.

Tracey Stover of Breathing Mandala is a Breath Trainer (since 2001), meditation teacher, spiritual coach, writer & entrepreneur. She is passionate about the power of the breath to heal and says, “Change your breath, change your life.” Based in Seattle, Washington she travels the US and abroad holding retreats, trainings and workshops.

Jenny Gwinn McGlother of Mama Needs a Refill is a retreat leader, life & spiritual coach, writer, and life coach facilitator at Seattle Life Coach Training. She believes no one can pour from an empty cup and is passionate about people filling their cup physically, mentally, emotionally, and spiritually.

 

 

All moms deserve a re-fill, ideally before they run on empty.