Create a New Normal

• Consciously create your one great life •

Weekly message about creating your new normal

This is a message from Judy Panek, MS, CPCC

Certified Professional Co-Active Coach

December 30, 2009

Dear Creators,

The hours of 2009 are ticking down. It’s exciting to think about a fresh New Year approaching. What will it bring? What do I bring to it? What will continue? What will end? What will change? What difference will my thoughts about it right now make?

While we know that each day, each hour, each moment provides us with an opportunity to begin anew, to create what we want, to set our intentions, there is still something about the turn of the year that signals that it is time to reflect on what we want, to identify a focus, or a theme for the days ahead. Let this be an opportunity to consider what you want. Distinguish your true wants from the shoulds…expectations of others…old patterns and habits….reactions to the don’t wants. What surfaces when you allow yourself to focus on what you want; what you want to experience; what you want more of; what moves you; energizes you?

What emerges in considering these questions are values, those invisible to the eye principles that underlie our purpose, give us a sense of satisfaction and motivation. These values can then become our guide, our focus for the year. Like compass points, as the year unfolds recognize how your choices and actions are in harmony keeping you true to the path; or, when/ if actions, choices have taken a turn gotten you off course.

Set your course and let the year unfold one step at a time.

Keep it simple,

Judy

Your Greatest Gift

Create a New Normal

• Consciously create your one great life •

Weekly message about creating your new normal

This is a weekly message from Judy Panek, MS, CPCC

Certified Professional Co-Active Coach

December 18, 2009

Dear Creators,

Good morning! Here is a quote from Ask and It is Given by Esther and Jerry Hicks (the teachings of Abraham)

The greatest gift you could ever give to another is your own happiness, for when you are in a state of joy, happiness, or appreciation, you are fully connected to the Stream of pure, positive Source Energy that is truly who you are. And when you are in that state of connection, anything or anyone that you are holding as your object of attention benefits from your attention.

Sit with that thought for a bit this morning….or whenever you are reading this. It’s a reminder that your presence, your attention, your be-ingness is a gift to others.

Give yourself the time, the space, whatever it takes to connect with that inner glow – for yourself and for those you love. This is a gift you don’t have to wait for – find it now.

No matter what,

Judy

Peace, Joy, Frenzy

Create a New Normal

• Consciously create your one great life •

Weekly message about creating your new normal

This is a weekly message from Judy Panek, MS, CPCC

Certified Professional Co-Active Coach

December 11, 2009

Dear Creators,

Good morning! It feels like there is a race today as the days are ticking by before the holidays. The idea of having time for quiet reflection is very appealing right now. There seems to be a big gap however in what there is to do (make that what I think I want to do/think I must do) and the amount of time there is in this day (only the usual number of hours – darn!).

The gap is something like this:

Wouldn’t it be nice to have time to relax over my coffee, spend time enjoying the winter landscape out the window, to thoughtfully plan my day with confidence that there is plenty of time, energy and resources to accomplish everything? Wouldn’t that be nice?

What I notice is my mind generating more ideas for the to-do list, pressure to get things done, a stressful mix of thoughts around not having enough time, a sense of overwhelm as I remember more things I usually do, buy, bake, wrap, decorate, clean, order this time of year. And, all of this occurring when I was going for a peace and joy theme. See the gap?

Today, this week the questions and challenges look something like this:

· What are the thoughts about having a lot to do?

· Is it possible to stay in action and be aware, choosing a better thought going from task to task?

· Where is peace and joy in this “now” moment? In every now moment?

Notice where you are in this moment. Is this what you want? What is the gap? What are the thoughts, beliefs you are holding about this? What do you want?

Mind the gap,

Judy

Saying Good-bye to 2009

Create a New Normal

• Consciously create your one great life •

Weekly message about creating your new normal

This is a weekly message from Judy Panek, MS, CPCC

Certified Professional Co-Active Coach

December 4, 2009

Dear Creators,

Winter is here. This morning there’s a fluffy layer of white snow covering the ground. It is time to pull out the boots, down jacket, hat and gloves in this part of the world.

Turning the page of the calendar to December also signals that we are approaching the end of the year. It seems like a good time to use the messages to focus on transitioning from 2009 to 2010. You are invited to join me in some exercises to aid in that transition.

Find some time this week to reflect on 2009. Make a list, write in your journal (start a journal), capture the accomplishments, lessons, joys, ah-ha moments, highs and lows of 2009. Give yourself some time for this. I found it helpful to identify things in categories (i.e.: work, health/wellness, relationships, fun, creative/learning….).

When you have your list go back over it highlighting the items that stand out. What was the most significant? What brought the most joy? What was the biggest learning?

Notice what emerges as you are with your accomplishments and learnings. Give yourself credit. Acknowledge your intentions, actions, willingness to try, curiosity, the goodness of you.

Glad you are there,

Judy

Too much abundance?

Create a New Normal

• Consciously create your one great life •

Weekly message about creating your new normal

This is a weekly message from Judy Panek, MS, CPCC

Certified Professional Co-Active Coach

November 27, 2009

Dear Creators,

We had the feast yesterday and I am still full. Thanksgiving is a real favorite with me…the food….the focus on gratitude….the smells…..the comfort of gathering around the table…using the good dishes….memories of past celebrations…..leftovers.

This morning has me thinking about abundance. What is in abundance on this day after Thanksgiving?

-Food- pie, turkey, dressing, all those leftovers

-Laundry- tablecloths, napkins, dish towels added to the usual

-Advertisements – the newspaper was loaded with special offers; door buster deals; pictures of happy people wearing new sweaters/coats/dresses/etc., shiny, sleek, electrical gadgets

-Noise/chatter from radio, TV about holidays – the bombardment of marketing

-Lists either made or contemplated around who wants what for Christmas

-Thoughts about things to do, expectations around the holiday season

The reminder I would like to cling to and offer to you this morning is that we can be aware during this season. We can consciously choose where we want to put our attention. We can discern what we want to create, what we want in abundance. We can also minimize what we don’t want in order to have that. Unchecked abundance can be overwhelming. Connect with what you really want to create. Be clear. Discern what is aligned with that and what is clutter, distraction, draining – then decide where to put your efforts, time, resources.

Consider and choose,

Judy

Want to talk about this? There is a discount on coaching for readers of the message.

Start Now - Start Here

Create a New Normal

• Consciously create your one great life •

Weekly message about creating your new normal

This is a weekly message from Judy Panek, MS, CPCC

Certified Professional Co-Active Coach

November 20, 2009

Dear Creators,

This morning’s message is a challenge, a call to action. Identify something you want to expand in your life and make a commitment to take action toward that. The action can be big or small, a leap or a baby step. The appeal here is to move from desire to reality, from longing to tangible. Putting action behind desire also puts you in the driver’s seat; you are creating this; you are exerting your will; you are putting your vision out there.

Start where you are and find the action that suits you, that moves you in the direction you want to go. Start Now – Start Here!

- Make the call

- Reach out to that person

- Write it down

- Research

- Schedule the meeting

- Volunteer

- Ask the question

- Buy the material for the project

- Write the letter

- Plan the strategy

- Read the book

- Take the walk

Take action consciously, aware that it is aligned with what you want to create. What do you notice? Focus on the action and the learning.

Walkin’ the talk,

Judy

Want to talk about this? There is a discount on coaching for readers of the message.

obligations and choice

Create a New Normal

• Consciously create your one great life •

Weekly message about creating your new normal

This is a weekly message from Judy Panek, MS, CPCC

Certified Professional Co-Active Coach

November 13, 2009

Dear Creators,

There are times when situations arise that we would once consider as offering little choice. We must go to that meeting. We have to take care of a chore, task, project that doesn’t seem to offer much fun or inspiration. There is a sense of obligation. Where is the choice in that? How can we be with that consciously, keeping our choices open, flowing our energy in a way that we want?

My example is a meeting I feel obligated to attend today. Here are some ways I can choose to be with this....

- I can be with resistance. The thoughts from this perspective are something like, “I don’t want to do this. What a waste of time.” The feelings here are resentment, anger. There is energy here of a certain kind. I can get all worked up in being right. It seems that if I hold this energy I will find lots of things to be angry about, lot of things to criticize.

- I can be with acceptance. The thought here is, “Just get it over with. It is just a few hours, just a formality, no big deal.” The feeling here is one of resignation. I will be there physically but not really “present.” The energy here is diffused.

- I can be with neutrality. The thought here is, “Be open to whatever comes. Be present to every moment. Be curious.” The energy here is more positive.

If I were more enlightened I could probably be with even higher energy around this. As it is, I can see that I do have choices. I even have the choice of not going. What I recognize is not going is not in harmony with what is important to me (honoring commitments, reliability). My choice today is to be with this from a neutral perspective. I am also going to take good care of myself along the way. Can you smell the coffee?

Keep choosing,

Judy

Self Care

Create a New Normal

• Consciously create your one great life •

Weekly message about creating your new normal

This is a weekly message from Judy Panek, MS, CPCC

Certified Professional Co-Active Coach

November 6, 2009

Dear Creators,

So many of these messages are reminders of really basic things, and today is no exception. The reminder today is simply to be good to yourself. Take a moment to reflect on how you can practice excellent self care inside and outside.

Inside, notice your thoughts. Think well of yourself. Acknowledge that you are doing your best. Be aware of that inner critic and let it go. Recognize your intentions and be at peace. Appreciate that you can come from your perspective. Pay attention to your inner voice and how you speak about yourself. What if you were your own best friend? What would you say?

Outside be good to yourself; get enough rest, eat well, exercise, take care with your appearance, stand up straight.

You are a gift to the world, appreciate yourself. You don’t have to wait to receive approval from others. You can give that to yourself beginning right now.

Seeing the beauty,

Judy

Of course having a coach can help too – someone who wants to hear what you learn from this.

Who Are You Becoming?

Create a New Normal

• Consciously create your one great life •

Weekly message about creating your new normal

This is a weekly message from Judy Panek, MS, CPCC

Certified Professional Co-Active Coach

October 30, 2009

Dear Creators,

Here is a big juicy question to chew on: Who are you becoming? When you think ahead – the next 5...10 years – how do you see yourself? There are some changes you probably expect to occur over this time span – and no doubt there will be some surprises. What is the picture you see of yourself in the future?

It is not always easy to connect where we are now to the future. The notion of creating your new normal is full of paradox. On one hand we say, “Visualize what you want to create.” And, on the other hand we say, “Be present in the now. Now is where you live.” How do we balance being present in the now and creating our future?

I suggest connecting what you want to create with your thoughts and actions here and now. Let what you want to experience in the future provide you with guidance. Recognize the essence of what you want that future to be. What do you want? Then point yourself in that direction starting today. Identify the thoughts, actions, beliefs that are aligned with who you are becoming. Do more of those things that take you in that direction and do less of those that detract, that take you off course. So simple... and yet....it takes awareness....to know what you want; to realize what is congruent with that; and then, to have the discipline to walk that path. Who are you becoming?

Curiously yours,

Judy

Want to talk about who you are becoming? A coach can help.

Choose, choose again, and again

Create a New Normal

• Consciously create your one great life •

Weekly message about creating your new normal

This is a weekly message from Judy Panek, MS, CPCC

Certified Professional Co-Active Coach

October 23, 2009

Dear Creators,

This morning I am thinking about choice – again. This is a recurring theme. What we choose, when, how we choose and being aware that we can choose is a big deal. It is really the gift of consciousness and what we seek in becoming aware. We can grow and develop our ability to recognize the options we face and to make the choice that is life affirming, aligned with who we are – who we are becoming – that will give us the kind of life we want (joyful, purposeful, connected, loving…).

Today, this week think about choosing the attitude you want to have around doing ordinary things – things you do every day. Challenge yourself to be aware of the choice you can make about experiencing the action, the event. Think of this as an exercise to deliberately monitor and stretch your capacity to be present in the moment and to choose the thought, the attitude so that you are really alive, consciously choosing. It could be on the hour, on the half hour when you ask yourself: what am I choosing in this moment, what do I want to choose – what thought – how do I want to experience this?

Notice what shifts when you take this challenge on. Notice the options available to you. Notice the power you have to create your experience.

Choose well,

Judy

Of course having a coach can help too – someone who wants to hear what your learn from this.

Not what I ordered

Create a New Normal

• Consciously create your one great life •

Weekly message about creating your new normal

This is a weekly message from Judy Panek, MS, CPCC

Certified Professional Co-Active Coach

October 16, 2009

Dear Creators,

At the moment I am in a dry, cozy space, but outside it is drizzly, chilly, a bit windy. I wanted this to be a sunny warm-ish fall day, but this is what I got. Now what? What is the perspective I want to hang onto today?

Asking this question reminds me to take the time to be present, to realize I can choose, and to give myself space to do the work of being conscious of different perspectives. It doesn’t help to just jump to a perspective that I think (only using my head) will be better. There is a call for allowing this to be a process, to come from a place of curiosity and openness around what will show up.

So…the first way to be with this contrast of what I wanted (sunny, warm day), and what it is (wet, cold) is to recognize the feelings of disappointment – then to try on other ways of being with this: appreciate the warm comfort of being inside; take on the challenge of dressing for the weather that is; adjust the activity for the day to more inside time; take note to not take for granted beautiful fall days; be open to surprises a drizzly day may bring…..

Get the idea? Allow yourself to recognize the circumstances you are facing this morning and choose how to be with those circumstances. This is also a great exercise for those times you are feeling stuck. The stuck feeling is a perspective. Give yourself time and space to consider other perspectives that may serve you better.

Staying curious,

Judy

Of course having a coach can help too – someone who can be there as you try on perspectives.

Busy and Mindful

Create a New Normal

• Consciously create your one great life •

Weekly message about creating your new normal

This is a weekly message from Judy Panek, MS, CPCC

Certified Professional Co-Active Coach

October 9, 2009

Dear Creators,

How are you doing? Busy? That seems to be such a common response. We are busy people. There is so much we want. There are so many bids for our attention. We work; we maintain a household; we have friends and family we want to spend time with; we want to take care ourselves by exercising, eating right; there are issues to be aware of in our community, in our state, in our country; we want to have some down time to rest; and we want some open time to be creative, to be free to do things just for the fun of it. Whew! It can become overwhelming.

Let’s just take a breath. Breathing is always good. Relax. I am not going to suggest you “do” anything else. I am proposing that you maintain mindfulness as you are doing all that you do.

In other messages you may remember reading about taking aligned action. Aligned action is “doing” that is connected to what you want to create. It may mean that you do something new or different. It can also mean that you approach and experience the usual things you do with greater awareness of the connection those actions have to your values, to what you want to create. Getting into the habit of practicing this conscious connection may help you discern:

What is important to me?

Is this what I want?

Is this how I want to live?

Am I doing this out of habit?

Is this serving me?

Where am I in harmony and where am I not?

Notice what shows up as you practice mindfulness.

Paying attention,

Judy

Smart and Confused

Create A New Normal

Consciously Create Your One Great Life

weekly messages about creating your new normal

~

Judy Panek, MS, CPCC

Certified Professional Co-Active Coach

October 2, 2009

Dear Creators,

No matter how smart we are there are times when we just don't know, times when we don't have a clear path, can't seem to see where we are going, times when we feel overwhelmed by confusion. Smartness has little to do with it. What do you ask for when you don't know what you want?

Ah...but there is a want in there. There is a desire for clarity even if you don't know exactly what form it will take - the how of what is next. There is a longing for inspiration, for guidance. Ask for that.

Ask and let go. Let go of worrying, fretting, going through the litany of regrets, fears, problem, problem, problem, all the reasons why things won't work. Repeating these thoughts, putting your energy here will bring you more of that....worry, problem, things not working.

Consciously, deliberately shift your thoughts. Ask for guidance then go about doing the next thing in front of you. Be present where you are. Allowing spaces to connect with your intuition, your inner guidance. Notice what comes up: ideas....answers....help....inspiration. Ask and then be willing to receive with openness. Often answers come in unexpected ways and we have to pay attention.

One step at a time,

Judy

Being with All of Life

Create A New Normal

Consciously Create Your One Great Life

weekly messages about creating your new normal

~

Judy Panek, MS, CPCC

Certified Professional Co-Active Coach

September 25,2009

Dear Creators,

For me, being a conscious creator today means being with all of life's rhythms. There is the hello and the goodbye; the happy and the sad; the celebration and the mourning; the rain, the sun; the energy and promise of the morning and the quiet tiredness of the evening; all of the cycles, the ebb and flow of a day, a week, a month, a season, a life.

Yesterday we said goodbye to my mother inlaw. She lived a long full fife. Yesterday my niece gave birth to a baby boy. All good. All part of the cycle, the flow of life.

Allow yourself to experience all the richness, the contrast. Take a breath....in and out....take another. Feel where you are in the rhythm of life. What is there to take in? What is there to let go?

Be alive,

Judy

Responsiblity and Choice

Create A New Normal

=Consciously Create Your One Great Life=

weekly messages about creating your new normal

~

Judy Panek, MS, CPCC

Certified Professional Co-Active Coach

September 18,2009

Dear Creators,

Today I want to remind you - as I remind myself, about connecting actions with what is important. Acting responsibly, fulfilling commitments doesn't seem very glamorous, or exciting. It is easy to feel burdened by obligations. Yet, often these are the very things that give us the most meaning, are closest to what we value. This is the follow through, the realization of choices we have made.

• Caring for children can be exhausting, demanding every bit of patience, creativity we can muster.
• Caring for elderly parents calls for similar attention; being there for them; thinking about, anticipating what they need; having an eye for their comfort, knowing how to manage given their limitations.
• Staying with a project at work when it takes concentration, a commitment of time and attention.
• Working through conflicts in relationships; figuring out, negotiating, talking through to understand each other, finding a way to accept each other's perspectives.

Remembering what is important can ground us while we work out the day to day. It is not always easy - it can be messy. Connecting those actions consciously though can make a big difference in our attitude. Fulfilling a responsibility from a clear place of knowing that it matters, that it is a choice, that it is in harmony with who you are and your values is very different from coming from a place of doing the action from a sense of being burdened, without choice.

Consider the tasks, the responsibilities you face. Take some time to connect them with what you value. It may also point out things you have taken on that don't suit you anymore. Think about the balance you want to create around responsiblities to others and responsibilities to yourself. And - if you want greater clarity around your values, connecting, and balancing actions around them - talk to your coach.

Staying connected,

Judy

Pause and notice what you have created

Create A New Normal

=Consciously Create Your One Great Life=

weekly messages about creating your new normal

~

Judy Panek, MS, CPCC

Certified Professional Co-Active Coach

September 11, 2009

Dear Creators,

Taking this pause in a busy day to collect my thoughts and write this message is providing me with a breather. It’s a chance for me to stop some of the “doing” and remember to notice, to appreciate, to be present. And that is what I wish for you as you read this. Let this be a signal to pause and consider your blessings.

It is easy to get caught up in doing and with noticing all that we want, all that we don’t have. I want to deliberately put my attention on and appreciate all the good things that I attract. It is often easy to take these things for granted yet we have attracted these good things. Noticing and appreciating the good reinforces our positive energy and attracts more of the good to us.

Being conscious, being aware we go from task to task open to good things happening...the convenient parking place....the helpful sales person...the easy flow of traffic. Let’s not take this for granted. Appreciating all of the good that comes your way is setting the scene for more good, attracting more of that. How much good – how many blessings do you notice right now?

Appreciating the gift of your attention,

Judy

Want to talk about this? Email Judy and ask for a free sample coaching session

Processing a transition

Create A New Normal

=Consciously Create Your One Great Life=

weekly messages about creating your new normal

~

Judy Panek, MS, CPCC

Certified Professional Co-Active Coach

September 4, 2009

Dear Creators,

You may have noticed a theme around transition lately in the messages. My son has left for college. We are now "empty nesters" and I have been living, breathing, thinking, and processing transition for the last few weeks....ok....months as I recognize it has been a process of anticipation, preparation; the actual moving day; coming back to a house that feels much different.

There is of course a lot to notice, a lot to learn from all of this. Here are some observations that I think are common at a time of transition:

- There is a time of focus on the past. There's a replay - highlights of the past - what is being left...recognition of saying good-bye to this time, this phase of life. It's is nice to have it be an appreciation of what has been. I noticed some sadness too.

- There is a also a lot of uncertainty for what is to come next. It can be hard to not have a clear vision, a plan, yet it seems right to be with uncertainty, not to rush to fill in with activities, distractions just because of the discomfort. This is time to be with some empty space.

So, I noticed that a lot of energy was going toward thinking about the past (what was - what's gone) and the future (not sure, unclear). Hmmmm....And I set myself a task: How about coming up with 25 things that are great about being right here, right now, as is?

That is where I am at the moment. My list of 25 is actually a list of 30. It's challenging to focus on what there is to like/appreciate about the now and it is a worthwhile exercise to take on.

Try it! Notice what pops up for you. Let go of "yeah, but...." and pull yourself back to right here, right now.....what is good, what is nice, what is there to appreciate?

Exercise that muscle,

Judy

Paradox of discomfort

Create a New Normal

• Consciously create your one great life •

Weekly message about creating your new normal

This is a weekly message from Judy Panek, MS, CPCC

Certified Professional Co-Active Coach

August 28, 2009

Dear Creators,

It may seem paradoxical for me to propose appreciation of discomfort, but that is what I’d like to explore today. Having confidence, a sense of purpose and faith that all is well expands what we can deal with and allows us room to grow, to try new things, to stretch even when during the process we may be experiencing discomfort.

Think about exercising. Establishing a pattern of regular exercise has meant for me getting up earlier…leaving the comfort of my bed…..the rigor of 20 minutes of moving at a pace to get my heart rate up…then working muscle groups to the point where I feel a strain. In the moment of doing this there is not much comfort. Yet the discomfort of sweating, the effort of working muscles, the deep breathing all serve to increase my capacity, to strengthen my body. Throughout the day I benefit with increased energy and a sense of well being that I have done something good for myself. The discomfort is worth it….the discomfort is necessary to stretch, to develop something.

So too it can be with other areas of life. To grow, to learn, to develop new skills there has to be a stepping out of the comfort zone. This may not feel easy but it is worthwhile and necessary. There is vitality here, growth, aliveness.

Consider areas of your life that could use some growth, and infusion of vitality. What would you do, where would you focus your energy if your purpose is on experiencing expansion, stretching yourself?

Go for it!

Judy

Of course having a coach can help too – someone who can be there as you reach for that next level.

Transitions are a fact of life.

Create a New Normal

• Consciously create your one great life •

Weekly message about creating your new normal

This is a weekly message from Judy Panek, MS, CPCC

Certified Professional Co-Active Coach

August 20, 2009

Dear Creators,

Transitions are a fact of life. Some are looked for and expected: the new job, graduation, moving to the new house. Some transitions are unexpected: the job loss, illness, winning the lottery (not all news is “bad” news).

What effect does a transition have on you? Are you able to recognize when you are in transition? What is your default reaction to change?

All are good questions and worth consideration. For recognizing that we are in transition can be a step in navigating the process consciously with less stress. And sometimes it is not so easy to recognize transition. There are times when the transition is the result of something not happening when you thought it would. It sounds like, “I thought I would be married by now – and I’m not.” Or “I thought I’d have that promotion by now – and I don’t.” It’s that sense that when you look around and take stock there is this feeling, “this isn’t what I expected – this isn’t what I ordered.”

Transition is a process of leaving something, being with uncertainty and creating anew. The process is not always easy; growth and learning require effort. Active participation is a must. Choosing how to be with the challenges of transition can make a big difference. Notice what you are bringing to the “game.” What are you facing? Take a breath and be with it. Notice what is there. You have to start somewhere. Allow yourself to be with the situation with confidence. It is OK to be uncertain. It is OK to not have answers. It is OK to be where you are, to feel what you feel, to notice what you notice. It can be a place of opportunity.

Imagining the possibilities,

Judy

Life is a process. We are a process. The universe is a process. -ANNE WILSON SCHAEf