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Newsletter #4
February 2009
In This Issue
Book Launch News!
Mindful Awareness
Tele-seminar Series

Living Like You Mean It

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Greetings!

Mid-winter greetings to you!  We hope that you are well and that your year has gotten off to a great start.
Book Launch News!
We're excited to let you know that Ron's book, Living Like You Mean It:  Use the Wisdom and Power of Your Emotions to Get the Life You Really Want will be released this spring in hardcover.   In it he shares our proven four-step approach to overcoming fear and becoming more emotionally present in your life and relationships.  You can learn more about it by visiting our website.  We wanted you to know that, to get the ball rolling, we're planning an internet book launch on April 2nd in which you'll receive a special bonus for purchasing the book on that day.  Look for more information about the campaign coming to you very soon!

 

Practicing Mindful Awareness
Winter is a season that invites us to go inside.  Here in Minnesota the weather urges us indoors just to stay warm!  During the winters here we typically spend more time reading books, cooking, or catching up on movies we've been meaning to watch.

Winter can also be an opportune time to go inside ourselves and connect more deeply with our inner experience.   Mindfulness is a wonderful tool to aide us in this exploration.   As Ron discusses in Living Like You Mean It, increasing "emotional mindfulness" (our awareness of our feelings) is an essential first step to coming more fully to the present moment.   We invite you to use this winter season to practice mindful awareness and we offer the following tips to help you.

Tips for practicing mindful awareness:
  
  1. On a daily basis, set aside time for quieting your mind and going inward.
  2. Sit upright in a comfortable chair with good support and position both your feet on the floor.
  3. Take a deep breath and let it out slowly.
  4. Focus inward and begin to notice your thoughts, bodily sensations, and emotions.
  5. Try to suspend any judgment of what you become aware of and simply allow it to have some space.  The acronym COAL can provide you helpful guidance in this regard.  Practice being Curious, Open, Accepting, and Loving toward your experience and all you discover within.
We are confident that with practice this exercise will become easier for you.  You may be surprised by the fast payoff you'll get when you begin to experience the benefits of your efforts, including a reduction in your levels of stress and an increase in your overall awareness.  You'll let go of being on automatic pilot and begin to experience the power of being in the present moment!  
Tele-seminar Series
Thank you to all of you who have provided feedback to us on the Power of Present Living Tele-seminar series.  The interviews have been very well received!  It's not too late to sign up for those who may still be interested.   Anyone registered will receive all of the recordings at the end of the series. 

 

Be well!
 
Dr. Ron Frederick & Dr. Tim Beyer
Center for Courageous Living