http://insig.ht/dradambletsoe --> Teacher on Insight Timer (the worlds most used guided meditation a
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Play to your capacity, not your capability.
Be so gentle with your change. The change you’re trying to make is a sensitive space. Push too hard and your old patters will take over in defence.
Give yourself permission to go slow. Take small steps. Remember outcomes are the result of actions over time.
Happy journey. See you soon.
Books to expand your mind.
1) Mindfulness for Beginners - Jon Kabat-Zinn
2) When the Body Says No - Gabor Maté
3) Relaxation Techniques - Rosemary A. Payne
4) Radical Compassion - Tara Brach
5) Seven and a Half Lessons about the Brain - Lisa Feldman Barrett
Your nervous system is sticky. We become what we do most. That is, we become what we say, think and do! To improve the health of your brain, you have to flow positive talk, thoughts and actions over it often.
Meditation and mindfulness are a proven way of improving the health of your brain and your body.
Build your success muscles! Consider these hidden actions they are undermining your success.
Wisdom breeds boundaries, values and self-worth!
We’re taking a snow day!!! The clinic will be closed today so we can manicure our sidewalks and dig out our neighbours! Stay safe.
How you breathe changes how you feel.
How to use the mind body connection to change your burnout.
I affectionately call this EmoPro. Short for emotional processing. This is the act of finishing the emotional cycle to allow ourselves to clear out our body-mind to move forward again.
It’s been a busy, bustling week. You handled lots of challenges and emergencies and a few disasters. You also took it in stride, learned some lessons and had some fun. Good on you. Now give yourself a nice rest.
What’s the difference? Did that spark an aha for you?
The 6 Pillars to Healing for Burnout.
🐯
The three phases of change.
Dr. Adam Bletsoe updated their phone number.
It’s coming along. Piece by piece. Brick by brick. Stone by stone. This castle will rise! I’m so excited to welcome you to my new space. Two more sleeps!
Change is stress. Many seemingly normal changes can be stressful. If you’ve been dragging your a$$ lately, consider these hidden stressors. Then, be gentle with yourself.
Four Tips For Reducing Decision Fatigue.
Decision Fatigue
Late yesterday evening, June (10y.o.) asked me where she could put an item she had brought into the house we’re renting for five months as we renovate our home.
I heard and understood her question, but I couldn’t fathom a reasonable response. My brain was fried!
I had reached my capacity for creative decisions for that day. I told June we’d have to handle it in the morning, and I knew it was time for me to wind down for bed.
Decision fatigue theory says that a person's ability to make decisions worsens after making many decisions as their brain fatigues.
The brain integrates a heap of information to come to a single pinpoint decision. All that integration, focus and concentration requires energy to turn the gears of your brain's circuitry. After many decisions, that fuel runs out, and the gears start turning more slowly.
Many purpose-driven people put this awareness to practical use every day to help them be on point, productive and creative.
This week, we relieve decision fatigue!
Have a wonderful day!
Sincerely,
Dr. Adam
Today was a big day!!!
I got the keys to my new clinic AND Shannon and I got the keys to our rental home as we prepare for a renovation.
(It seems, I like to do everything at once. 🤦♂️)
By coincidence (there are no coincidences), my friend Dave sent me this photo this morning.
If I was ever 24 years old this may be a photo of me (🤷) moving in with , and in mid-town Toronto a few days before I started Chiropractic college.
Seeing that photo instantly reminded me to slow down and not take things for granted.
I remember a sense of rushing in me back then. It felt like every action I took was only to get someplace else.
Today I’m grateful that I didn’t rush into a new clinic, nor a renovation. I’ve enjoyed the process, smelled the roses and learned a lot from the great people who’ve helped me along the way.
Today I’m reminded to go slow, that aging can be good when we grow and what’s really important in life.
🙏🏼
(* the fourth photo was texted to me by my daughter who was walking by on her way to get ice cream at the beach with the hashtag )
NEW “this or that” logo competition!
1) all lower case
2) Capital “N”
There was so much great feedback yesterday. I had one of those gratitude swells when so many great people helped open my eyes so kindly. Thank you.
Which lettering do you like better? All caps… or not all caps. Comment below!!!
Check out my stories to see where I’ve been and what I’ve been up to for the last couple months!!!
Are you finding yourself tense and more on edge in the last few months? That’s normal. The pandemic has taken quite a toll I’ve everyone.
In my practice, I'm noticing more and more of the effects of chronic stress.
One of my go-to solutions that helps me maintain calm and keep level-headed in tough times is meditation. A couple of months ago I offered a FREE 20-day meditation course on Instagram. It was so well received I built it into a FREE emailed Mini-Course. I call it "Learning To Meditate" and I'd love you to have it.
You can sign up for free through the link in my bio. Then, I will send you one new short mediation every day for 20 days.
Register for FREE - Link in my bio.
If you have any questions or could use any help with the concepts in the program, let's connect in DM's.
Today we celebrate those nurture with strength and compassion. Those that push through when it hurts. Those that grow so they can grow others. Today we celebrate the Mother’s in all ways - with children, without children, adoptive, wanting, missing, bonus-mom’s, extra mom’s, mother figures with a Y chromosome and everywhere in between. Happy Mother’s Day.
Please, no one show this to or . They don’t need anymore ideas!!!
Hi Gang,
In the last number of months so many of us have felt stuck like ship without a sail. We've seen a lot, felt a lot and lost a lot. If you're like me, you're wondering when it will end and we can start living again.
That's why, for the whole month of May, I'm going to show you how to Meditate on Instagram, for Free! The circumstances in our world may not change immediately, but we can start the change we want to see with ourselves. Let's raise our own sail and find our direction again.
All you have to do is get on Instagram, (link to download below) and follow me (search dradambletsoe then click "Follow".
Every weekday morning from May 3rd to May 28th, I'm going to post a brief 10-15 minute meditation. I'll introduce a mindfulness concept then we'll slide right into a mediation. To end it off, we'll summarize how you can practice that skill in your day and I'll encourage you onward.
You don't have to watch in the morning... It's there for you for the whole of May and June. You can go find it whenever in your day that you want to meditate. Each class is a small nugget and will help you step gently into the mindfulness and meditation pool until you're comfortably swimming on your own.
I'd love to hear from you if you need any help, have any questions or would like to recommend something you'd love to explore in mindfulness and meditation.
You can respond to this email or message me on Instagram. I look forward to seeing you on Monday!
Sincerely,
Dr. Adam
Lately I’ve been noticing a new kind of gratitude.
I’ve been noticing that the challenges in my life aren’t a coincidence. It’s the friction between where I am now and where I’m going. That friction is pointing toward what I need to learn next to heal, grow and move forward in my life.
Let me give an example.
Recently I’ve been working on a new online coaching and training project that’s really pushing me to stop over old self-limiting beliefs and self-imposed limitations.
Here’s the background. I can be a bit of a helper sometimes. That means, sometimes I put others needs and wants in front of my own, to my detriment. I’m learning to catch that and to gracefully come back into myself.
So, for this project, I got stuck in a mental cycle of digging deeper and deeper to see what everyone else wanted without asking what I wanted.
I found myself not liking what I was getting into. That sucked! I started out with such excitement, and now I’m getting overwhelmed and burnt out by it.
After a little more spinning around like that, it came to me to ask myself:
“What lesson is behind this challenge for me?” In other words, what do I have to learn to overcome this hurdle? Instead of focusing on the problem, that questions points me towards the solution.
The answer, “you’re trying to please everyone else but yourself.” A-ha! That was certainly a common theme in my life, but this new challenge helped me see it in a deeper and more impactful way.
In a moment of relief and calm connectedness to myself and my world I wrote the following my journal...
“Do what you know, for you! Follow what you love! That’s enough. That’s it! Grow from there.”
Behind every challenge is a special lesson specific to you. Behind your problem is your solution. Try looking behind the problem to find your solution.
Life isn’t about checking a bunch of boxes and doing what’s expected of you.
It’s about discovering who you are and becoming that!
Life is like a river, always changing and flowing.
When something falls into the River, the River simply finds a new way around.
It’s an illusion that things don’t change. That we can control everything. There is one thing that we can control... how we flow. How we allow ourselves to change.
This will not be without some turbulence and frothing. That’s just part of it.
Remember, you are part of nature so you are like the river. You can flow like a river. Feel the lightness inside of you and allow it to move. You can change like the river. With ease and flow and calm.
The world will always be bubbling and boiling. Finding calmness in the waters within is the path to joy and peace within the winds of change. I tension
There's been another big change in our lives (in Ontario). The schools have gone virtual. The students are studying from home. The teachers are facilitating online learning. The parents are juggling working from home with a full house.
This isn't the first big change and it likely won't be the last.
I've watched my own mood and stress bob up and down with the events of the last year. Bad thing happen and I'm tense, tired and upset. Good things happen and I'm relaxed, lighter and happy.
That's a lot of responsibility for me to give my surroundings. I thought I was in control of how I respond to my environment and the things that happen around me.
It's true! I am not in control of what happens around me, but I am in control of how I respond to it!
There's a name for this phenomenon... it's called "Equanimity" - this means to have an equal, or balanced, mind. In particular to maintain a balanced perspective in the face of challenge or opportunity.
This doesn't mean dismissing challenges, tought times and strong feelings. Thing like my concerns for the mental health cost to everyone involved, the loss of my quiet house and my ftrustration with this process.
It allows for an equal weighting of opportunity, the places of lightness and openness in the day. Like the sun shining on my face, working on the porch, the pansies Shannon's put in our planters and friends walking by.
Our brain tips strongly towards seeing the negative. Fostering the positive allows a fair assessment of events to emerg. Awakening us from the belief that things should be a certain way, alieviating suffering and allowing greater peace, joy and meaning to be found in the moment.
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Play to your capacity, not your capability. Be so gentle with your change. The change you’re trying to make is a sensitive space. Push too hard and your old patters will take over in defence. Give yourself permission to go slow. Take small steps. Remember outcomes are the result of actions over time. Happy journey. See you soon. #grow #heal #gentle #change #capacity #nourish #dradambletsoe
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