Tag Archives: Amy Barnes

30 Day Non Violence Challenge

I don’t think of myself as a violent person. I do good deeds. I’m nice to others. I even helped a women load a case of paper into her car in front of Staples the other day.
My Yoga instructor, Robin Howard, started practicing and teaching yoga as healing process in her own life.

Robin states, “Often when we start to treat ourselves with the love and respect we would offer an honored guest, we make great strides in feeling happy, peaceful and whole.” This couldn’t be more in line with what I feel I do for a living to empower people to discover their gifts, talents and self worth or more simply to be true to them.
We often do things to ourselves that we would never consider doing to others or say words that hurt others and then say, “I was just having a bad day.” What if we learned other ways to express our feelings, and to ask for what we want without hurting ourselves or others?

Robin came up with a great list for treating ourselves, others and even the planet with respect and love we all deserve.

Robin’s List:
• No negative self-talk
• No harsh words to others. If you slip, just notice and apologize
• No gossip or trash talking others
• No violent images or words from TV, movies, music
• No violent speech
• Adding at least one more entirely plant-based meal a week

I’ll post about my experiences and would love to hear from you about your experiences.

Until next time,

Amy Barnes MA MBA LMHC
Twitter @coachingwithamy

http://www.facebook.com/CoachingwithAmy

Stop Fighting Fires

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Do You Want to Play Big or Small?

by Amy Barnes, MBA MA LMHC
Until recently I didn’t realize that I had a choice. Then I realized how small I had been playing. I could make lots of excuses about why I was playing small, not working up to my full potential or using all my gifts and talents in most areas of my life. The unpleasant truth was that I had chosen to show up being less than I could be.

I could make lots of excuses. I could blame my childhood or the fact that I felt it would take too much of time and energy or that I would have to be different than who I am or others wouldn’t like me or I just didn’t believe in myself.

I think the truth was closer to I have been doing the same thing for a long time and had fallen into a rut. Not necessarily an unpleasant rut. I like my coworkers. I thoroughly enjoy working with the vast majority of my clients.

I’ve been doing this for almost 15 years and it’s time I gave myself a promotion. As a body centered coach and therapist I’ve learned more tricks, more tools more ways of working with people to get them from where they are to where they want to be much more quickly and easier. I need to appreciate my own growth and new skills. I need to listen to myself and trust my gut to know it’s time to do things differently. It’s time for me to spend more time in my own Zone of Genius.

Just as I support and empower my clients to be the best they can be I also need to do that for myself. So in the coming months you’ll see changes in my website and changes in how I go about doing business so I can reach more people in a way that is best for both myself and my clients.

I encourage you to play big, not stay small and I’ll do the same for me. In the meantime contact me if you feel I can support you in going from where you are now to where you want to be in all areas of life – both work and play.

I look forward to hearing from you.

Until next time,

Amy

Is Being Connected Ruining Your Relationships?

by Amy Barnes MBA MA LMHC

Would your relationships benefit from a tech diet? How can you be fully present when your attention is really on the screen and not the person in front of you? What’s worse is as a whole, is our society spending significantly more time in front of some sort of an electronic screen than we are in real live face to face contact?

I love my technology. I love Skype for talking to my daughters now in Japan and Morocco and Face Time for talking with my son. I use my laptop for learning French and of course there’s email and Facebook. I’m writing this on my office computer. I also love Ben and Jerry’s Cherry Chocolate Garcia ice cream. Yet just as I could not live on a diet of only ice cream I cannot live in a world where my only social interaction is over the internet. I also love long dinners with friends and face to face conversation and laughter with no screens present.

As a marriage and family therapist and coach, I now hear terms I never heard of five or ten years ago in counseling sessions. Clients read me text messages from their significant or ex-significant other during sessions. Clients complain that they cannot ever turn off their Blackberry’s as they must be available 24/7. Who even used the term 24/7 ten years ago? Spouses learn about affairs and other issues of contempt from cell phone call records and texts. Being unfriended on Facebook is often the final straw in the dissolution of a friendship or relationship.

Elizabeth Bernstein recently wrote and an article in the Wall Street Journal entitled, “Your BlackBerry or Your Wife.” She shares stories of families who sit at the dinner table all looking at their own screen on their iPhones, iPads, laptops, DVD’s and Blackberries. Family members give lots of connection and attention to the device but a serious lack of connection to other family members. She advocates going on a “tech cleanse” Turning off everything with screens for a week. She even notes that in an Italian study couples who have a TV in the bedroom have sex half as often as those who do not. Susan Gilchrest O’Neil, a family therapist in New York states, “Technology should be on the list of the top reasons why people divorce, along with money sex, and parenting.

Yes technology is amazing and I love it. Yet let’s not technology replace real face time? Can your Blackberry give you a hug or cuddle with you on a cold night? When is the last time you spent an hour with a friend or family member without a screen. Try your own tech cleanse. I advocate at least a screen free hour or two a night. Try unplugging for a whole day every weekend. What if you controlled all those electronic devices instead of letting them control your life?

Until next time,

Amy Barnes MMA MA LMHC
Amy is a relationship counselor and coach with over 15 years experience, specializing in supporting individuals and couples in transforming pain into joy.

The Hope of Spring

By Amy Barnes MBA MA LMHC

This morning I tossed a red Frisbee to my grateful black lab and pointer mix, Char whose favorite sport is jumping up in the air and catching it again and again and again. I was quite comfortable with only a light sweater despite the ice still on the deck and the several inches of a crunchy icy snow mix still covering my backyard from Indy’s massive ice storm and subsequent snow several weeks ago. No buds on the trees, no visible sign of spring, only one day of sun and a weather forecast of snow next week. Because we have had years of experience of snow melting and spring coming we not only have faith that spring will come, we know without any doubt that spring will come.

However we often do not have that same faith in ourselves and our relationships. In relationship counseling, I meet with couples and their relationships start to improve, for most ever so slowly. The couple becomes confident that everything will be perfect and all will go smoothly. Yet at this point the relationship is often still quite fragile. Often after a minor disagree they become extremely discouraged. They had a taste of spring, a taste of what they want in their relationship yet they cannot sustain it. They are not yet ready to weather the ups and downs of even a healthy relationship.

We are not meant to be perfect. It’s not that we or our relationships will ever be perfect; the question is how do we learn to negotiate the bumps in the road? How will you handle your next disagreement, your next disappointment, and what will do when you or your partner reverts back to that old annoying behavior. Like the weather our lives ebb and flow we have good days and bad days. Learning to sail only on the goods days would leave you unprepared to navigate the storms.

As I counsel couples I hope to leave them prepared to handle together as a team whatever happens. So that just as we believe in the promise of spring after the winter, my hope is to strengthen relationships so couples can realize that whatever happens they know and believe in the hearts that together that can weather any storm.

Until next time,

Amy Barnes MBA MA LMHC

BREATHE!!!

Yes, just breathe. Most of us are rushing around this time of year with far more to do than we can comfortably handle. We don’t even take time to breathe. Are you breathing or holding your breath??? Are you a shallow or a deep breather? Healthy breathing is a great stress reducer and one I frequently use myself and with my counseling clients.

If you want to create anxiety and stress, open your mouth, take a quick gasp of air and hold your breath. Notice the feeling in your body. For me I notice my shoulders and arms become tense. I feel anxious and no longer relaxed. Now focus on taking six slow deep breaths, noticing the air come slowly and gently in and out of your nostril. When I do this I notice my shoulders start to relax and I get a smile on my face. Many of are so stressed that we think the way our body feels when we are stressed is normal.

Shallow breathing only allows about a teacup of air in, making your heart work hard to pump oxygen to your brain and all those other parts of your body. Your brain then decides it needs to send out even more stress hormones – you’ve heard of cortisol and there are hundreds of other stress hormones your brain likes to tell your body to pump out, shooting adrenaline through your body and causing you to be more and more stressed.

So what can you do instead? Breathe, have a cup of tea and a nice conversation with a friend, laugh, take a few laps around the mall before shopping.

The simple act of spending two minutes each day focusing on nice slow, gentle and deep breathing can do wonders to lower your stress and anxiety and increase your immune system.

If you want to find more ways to lower your stress and anxiety, improve your relationships, and just feel really good about yourself, give me a call.

Isn’t it time for you to step into your full power and creativity?

Until next time,

Amy Barnes MBA MA LMHC

Time for Me!

My office door is closed.  No clients for an hour and my phone is turned off.  I even shut down my email.  I’m siting on a wonderful comfy purple couch with my feet up typing on my new 13 inch MacBook Pro.  Feels like a guilty pleasure.  No calories – I’m leading a workshop on Women Food and God so I have become much more conscious of what I am putting into my mouth.  Taking time for me is beginning to feel less and less like a guilty pleasure as I realize how much I need it.

A guilty pleasure.  Taking time for me.  Putting myself first for one hour per day.  Doing something that totally pleases me and doesn’t require me to be accountable to anyone else.  I love to write.  I have always wanted to write a book but have put it off as being self indulgent.  Writing has felt like taking that much time just for me. In the past, I put myself last.  This left little time to take care of me.   There was work to be done, clients to see, laundry and paperwork.  It has been so easy to let the duties and responsibilities of daily living take over my time.

With clients, I find so often that to suggest they take time to play for a least a few minutes each day or take even a four hour break free from work at least once a week is met with both a look of astonishment and a definite no.

I know better,  research has shown we all function better with rest and play breaks.  We come up with our best ideas during or after a break in our work and responsibilities.  Burn out is high among all jobs and professions:  Budget cuts, people expected to do more with less, sales quotas set higher.  Most of us feel some sort of pressure to do more.

I am encouraging you to play more.  What good does it do to have millions of dollars if you are miserable.  How can you enjoy your family if you are always working or maintaining your home?  Take time to talk with and enjoy the company of family and friends.

As I write this I am also thinking of the three day weekend coming up.  My first thought goes to this is what I need to accomplish.  I’m driven by work and getting things done.  Balance is so important.  To balance both work and play is key.  So I shift my thoughts.  What can I do to play, to totally enjoy myself this weekend?

My writing feels restful peaceful.  A time just for me.  I’ve learned to make my writing either a first thing in the morning or as soon as I have a chunk of time without meetings.  Sometime I blog,  sometimes I vent and let off steam and sometimes I dream.   I’ve learned that taking time for me allows me to be more present more available the rest of the day.  I feel more grounded and alive.  I even like myself better.

For many of you writing would prove much more stressful than helpful.  I encourage you to think of what you could do each day to feel more present, clearer and more alive.

After all this is your life.  It’s up to you how you choose to spend it.   It’s also up to you how you choose to feel.

Until next time,

Amy Barnes, Life and Relationship Coach


What Do You Really Want to Do???

Angela (not her real name) says she wants to be an advertising executive. She felt this was what she should be doing, but always said so with a little but not much enthusiasm. I tell her that she talks about this in a manner so flat and so lifeless that no one would hire her. She nods knowing this is true, even though I know she does not like to hear the truth spoken out loud.

When Angela talked about doing art work with children and her voice became energized. She feels authentic. Her voice, her body language and her words all match from a place deep inside her. Her eyes sparkled and her body became animated. When I pointed this out to Angela, her shoulder caved in. I can’t. I’m not trained. I wouldn’t know what to do.

The next story she tells me is of doing art projects with three young kids. Again she is beaming. Again she tells me she wants to be an advertising executive  and that she can’t work with kids.

Sometimes our bodies tell us clearly what we want to do. Sometimes we know exactly what we want to do but we deny it to ourselves. Sometimes we have old beliefs that what we want is not acceptable. Sometimes we try to please others but doing what we think they see as the best past for us.

 In Angela’s world she went to school to be in advertising. She feels that is what she must do. She feels tied for life to being something and is afraid to see that this no longer fits her.

 Are you tied to a career or lifestyle that no longer fits you but is based on old beliefs or other people’s expectations of you???

What is it you most want? What makes your eyes sparkle and puts a smile on your face? Are you willing to trust yourself and just do it?

 Until next time,

Amy Barnes, MBA, LMHC and Life Coach

Redefining Success One Moment at a Time

What’s your marker of success?  How will you know when you are successful?  Will you have 40 million in investments, a second home in Florida or Tuscany, CEO of your own Multi million dollar company or happily married or retired from a job you dread?

What if you could be happy now?

 I now choose to measure my success by the sense of peace and joy I feel each day, in the moment.  Yes in this very moment.  For this moment is the only moment we are guaranteed.  Time spent fretting about past events or worrying about future events only keeps us from enjoying and being present in this moment.

 Take a deep breath and notice how you feel in this moment, tension in your body, anger sadness, fear or joy or a sense of peace.  By the way are you breathing or holding your breath?  We only exist in this moment – no longer are we in the past and the future has not yet happened.

 I choose to be fully alive and thoroughly embrace this moment.  Yes I would choose to have millions in the bank or be happily married or spending the afternoon at a villa in Tuscany.  Yet we know that neither money nor a relationship is a guarantee of happiness. 

 Last weekend in Santa Barbara, I gathered with Kathlyn Hendricks and several of my Hendricks buddies – other Hendricks coaches from the Hendricks Institute to play and learn in an Advanced Leadership Training Program.  The experience left me feeling expansive and joyful. 

 Learning to be present in the moment sounds so simple yet for most of us it is quite difficult.  In the moment I may feel angry or sad or scared yet, being in the moment allows those feeling to pass through me and to return to a sense of peace and joy. Mastering these skills is an advanced move.  As a coach I am ready to assist those who are ready to learn these and other tools to transform your life and allow you to love the life you are living now!

 Until next time,

 Amy Barnes,  Life Coach for Body, Mind, Spirit and Relationships.

Confessing Old Fears

Years ago I sold for Xerox.  When I started we had few competitors, people did not yet see the need for a copier.  Like all relatively new technology copiers were expensive.  I did not see myself as a natural sales person.  Yet somehow I got the job.  One hundred people interviewed for two spots so I figured my new employer knew something I did not.      

I didn’t thrive because of my fear.  Most prospective buyers said, “No.”   I did not like to be told No.  First even though in our sales training we were told most people would say no, the rest of me did not get it.  My fledgling self esteem was daily beaten down by the No’s.  Often I would sit in my car a block or two from the prospect’s office just trying to gather enough nerve to go in.  Despite my fear and lack of knowledge, most months I managed to hit or exceed my quota.  Now I know I would have benefitted greatly from a Life Coach. 

I was too afraid to ask for help.  I allowed myself to be over run and limited by my fear.  I was embarrassed by my fear, afraid to admit how I felt.  I was certain that no one else ever felt that way.  After all nobody ever talked about it.  Sales meeting were always about how wonderful we were.  I found them to be of absolutely no help because they did not deal with the problems and issues that I had. I found this to be further evidence that I did not fit in.   I saw myself as having no options.  Today looking back I can see tons of options – Maybe that it why I named my coaching business Life Options.

 First I did not understand the sales process.  I was going to get lots of No’s.  Today we call that filling the pipeline.  Lots of prospects convert to lots of potential sales and Yes’s also, lots of potential No’s.    I know now that I could have welcomed the No’s as a realization that I was getting much closer to more and more Yes’s. 

 Second, I could have asked for help.  I was too embarrassed.  Was I going to get fired on the spot for something I did not even know I was supposed to know? Here I was a young 20 something, thinking I was supposed to know it all.  How great to be old and wise and know how much I don’t know.  Now I love to ask questions. 

 Third, I didn’t understand my fear.  Maybe that’s one of the things that eventually got me into the therapy and coaching profession.  Feeling the fear let’s me know I’m alive.  Fear does not have to keep me from doing anything I want.  Being able to feel strong emotions (also anger and sadness and the other two basic feelings, joy and sexual feelings) are normal and healthy.  Its not feeling the feelings that causes the problems it is what we choose to do with our feelings that does. 

 I choose to let my fear dictate what I did.  I left Xerox and took a really big hit on my self esteem and self confidence.  I realize that in my life fear has kept me from doing a number of things.  No more!

 Yesterday, I visited a Toastmaster’s meeting.  Years ago I attended Toastmasters regularly and highly recommend it.  I was surprised as my stomach clenched as I got up to respond to a Table Topics question on taxes. As I often get up and talk in front of groups, I was surprised by my response:  fear.  Yes, I am alive.  I’m glad to be here.  Thanks for the reminder!  Thanks for the opportunity!  And twenty seconds later the fear was gone.

 Let me see, what can I do today to stretch my fear muscle?  What has your fear been keeping you from doing?  It’s ok, feel the fear and do it anyway!

 Until next time,

 Amy Barnes MBA MA LHMC and Life Coach