Be the change you want to see in yourself

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Archive for the ‘Coaching’ Category

Top 10 Tips To Help You Look and Feel Healthier

Posted by Catherine Morgan on September 3, 2013

These days we need to do everything we can to help ourselves look and feel healthier. We have more work, more worries, more responsibilities — and all of this can take a real toll on how we look and feel.  But there are simple things we can do to rejuvenate ourselves inside and out.  Here are my top ten tips for looking and feeling healthier.

READ FULL POST  — TOP 10 TIPS TO HELP YOU LOOK AND FEEL HEALTHIER.

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Fitness: Exercises You Can Do At Home to Lose Weight

Posted by Catherine Morgan on September 3, 2013

 

Exercises You Can Do At Home and That Don’t Really Feel Like Exercising — by Catherine Morgan

DanceIt’s as easy as turning on the music and just doing it.  Jump around and have fun, if you have kids, they will love doing this with you.  Some of my favorite memories with my kids were us dancing around the living room to Alanis Morrissette (inappropriate lyrics and all).

Avoid the close parking spotsWe all do it, we drive up and down parking lots looking for the closest spot, and feel like we’ve hit the lottery when we get the best one.  But you can really burn a lot of extra calories by just parking a little further away.

Take the steps instead of the elevatorIf you work in a building or shop at a mall that has an elevator, try taking the steps instead.  Steps are not the enemy; they can actually be our calorie burning friends.

Exercise while watching televisionFor the most part, watching television is a sure fire way to become a couch-potato.  Aside from not watching television at all, the best way to avoid becoming a couch-potato is to do some exercises while you watch.  Here are six easy exercises that you can do while you are watching television:

Exercise while watching televisionFor the most part, watching television is a sure fire way to become a couch-potato.  Aside from not watching television at all, the best way to avoid becoming a couch-potato is to do some exercises while you watch.  Here are six easy exercises that you can do while you are watching television:

A) With your feet hip-width apart, take a large step forward with your left foot. Plant the foot, then slowly bend the left knee to a 90-degree angle with your back knee lightly touching the ground.
(B) Push up with your front leg to return to the starting position, and then repeat on the other side.
Do 10-20 reps on each side.

A) Lie on your back, knees bent at a 90-degree angle and feet flat on the ground. Place your hands behind your head to support your neck.
(B) Without pushing your head with your hands, contract your abdominal muscles to lift your right shoulder from the ground and bring it to your center.
Do 10-20 reps each side.

A) Lie face up on the floor with your knees bent and feet flat on the floor. Squeeze your glutes and press into your heels to raise your hips until your body forms a straight line from your shoulders to your knees.
(B) Pause. Then slowly lower back to the starting position.
Do 10-25 reps.

A) Sit cross-legged and stretch your arms out in front of you, with your fingertips touching. Take a breath in.
(B) With your hips square and abs tight, let the breath out and slowly rotate your upper body about 45 degrees to the right. Return to the center and repeat on your left side. Complete 10-20 reps.

Hold your arms straight out to the sides with palms facing up. Circle forward 10 times, then backward 10 times. Flip your palms so they are facing the floor, and repeat the sequence.
Do this 10-20 times.

(A) Stand with your feet together and your arms straight overhead. Clasp your hands together, with your fingers interlaced and pointer fingers extended. Inhale as you reach upward.
(B) Breathe out as you bend your upper body to the right. Take five slow breaths. Slowly return to the center. Repeat on left side.
Do each side 10-20 times.

*Illustrations by Nicole Petro

Find more fitness information in Love the Diet…Lose the Fat

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The Health Benefits of Yoga

Posted by Catherine Morgan on April 5, 2009

When you hear the word “yoga” what do you think of? You may think you know all there is to know about yoga, but there is a good chance that you don’t. Let’s take a look at some of what women are blogging on the topic of yoga.

Have you heard of Hot Yoga?

From Fat Fighter TV – Hot Yoga

Benefits of Bikram Yoga are said to include:

  • toning, strengthening, and lengthening your muscles
  • strengthening your spine
  • increasing flexibility
  • improving circulation
  • flushing toxins from your body
  • improving digestion
  • reducing stress
  • improving cardiovascular health
  • helping with weight management

READ FULL POST AT CATHERINE-MORGAN.COM

Posted in body image, Coaching, daily life, health, Health & Wellness, healthy living, life, lose weight, meditation, motivation, Positive Thinking, weight loss, women, women's issues | Tagged: , , , , , , , | 12 Comments »

Link Wrap-Up of BlogHer Good Health-A-Thon

Posted by Catherine Morgan on March 24, 2009

The BlogHer 2009 Good Health-A-Thon is coming to an end, but your good health choices can still continue. I hope we’ve been able to help you get on the right track to better health in 2009, I would love to hear how you’ve been doing in comments.

I thought I would take this opportunity to do a little wrap-up of our Good Health-A-Thon…

We started off talking about setting goals. Did you set any? Have you stuck to any of them?

Read the rest of this entry »

Posted in blogging, BlogHer, chronic illness, Coaching, daily life, dieting, family, goals, health, Health & Wellness, healthy living, life, lose weight, motivation, nutrition, parenting, self help, weight loss, women, women's health, women's issues | Tagged: , , , , , , | 7 Comments »

The Tao of Healthy Living and Weight Loss

Posted by Catherine Morgan on January 14, 2009

A few weeks ago I was flipping through the million channels on my TV trying to find just one thing worth watching (which isn’t an easy task).  Luckily I found Dr. Wayne Dyer on PBS.

I read my first book by Dr. Wayne Dyer (Real Magic) about twelve years ago, and I’ve been hooked ever since.  So when I watched his seminar on PBS that was based on his latest book, of course I had to run out the next day and buy it.  This one is called Change Your Thoughts – Change Your Life, and it’s his interpretation of the 81 verses of the Tao.

tao[The Tao Te Ching was written five hundred years before the birth of Jesus, and offers advice and guidance for living a balanced life.]

As I read, I came across aspects of this wisdom that are helpful in my quest for better health and weight loss.  So, even though I’m no philosopher (obviously), I thought I would share some verses that stood out for me.  They offer guidance for healthy living and even weight loss.  Here are three.

[Keep in mind that I am only pulling the parts of these verses that I find most relevant to good health, this is by no means a complete look at any of these verses.]

Verse 9Living HumilityTo keep on filling is not as good as stopping.

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Posted in awareness, body image, change, chronic illness, Coaching, daily life, dieting, empowerment, goals, health, Health & Wellness, healthy foods, healthy living, inspirational, life, lose weight, meditation, metaphysical, motivation, nutrition, opinion, Peace, Positive Thinking, self help, spirituality, success, thoughts, weight loss, women, women's health, women's issues | Tagged: , , , , , , , | 17 Comments »

Goal Setting Success

Posted by Catherine Morgan on January 8, 2009

This is the time of year that many of us are setting goals in hopes of achieving success with our New Year Resolutions. And setting realistic goals can be what makes or breaks a good resolution.

Have you set your goals yet?

There are many theories about how to set realistic and achievable goals. But it’s not always as cut and dry as all that.  As with everything in life, something that works for one of us may not work for all of us.

Here are some ideas that may help you find success.

Read the rest of this entry »

Posted in body image, Coaching, dieting, empowerment, goals, Happiness, health, Health & Wellness, healthy living, inspirational, life, lose weight, motivation, opinion, self help, success, weight loss, women, women's health, women's issues | Tagged: , , , , , , , , | Comments Off on Goal Setting Success

BlogHer Health and Wellness Roundup

Posted by Catherine Morgan on March 15, 2008

BlogHer

BlogHer Health & Wellness Blog Roundup — by Catherine Morgan (cross-posted at BlogHer)

Tonight I am surfing the BlogHer Health and Wellness Blogroll. So many great blogs, I wish I could tell you about every one…But you could always do a little surfing yourself.

So, in no particular order, here are eleven blogs that are new to me.

Delicious Wisdom

Delicious Wisdom was created by a person who wants to help you get processed food out of your diet. And,because it brings about such good things, keep it out of her own.

About Nicole…

Nicole deVries, HHC is a natural foods chef, non-practicing artist and certified Holistic Health Counselor. After eating this way–with the more than occasional cookie or Waffle House break–for over a decade, she’s figured out how to turn basically any unhealthy, processed food recipe into a whole food one. Follow along and you’ll be able to do it too.

Eat, Pray, Run

The title of this blog is inspired by the book Eat, Pray, Love by Elizabeth Gilbert. Eat, Pray, Love is Gilbert’s story of how she found contentment during her journey across Italy, India and, Indonesia.

This blog is my first Elizabeth Gilbert-esque step toward discovering, and rediscovering, myself — someone who I seemed to have lost touch with a bit somewhere along the way. Join me in discussions about health and nutrition, inspiration, fitness and, of course, good food to eat!

Mirror Image – Healing The World From The Inside Out…

What’s wrong with the world is what’s wrong with me. That’s why “there are no accidents” and “everything happens for a reason.” Instead of judging external problems, it’s my job to see them as a reflection of the internal me, and act accordingly.

Family In Shape

Are you looking for new ways to get your family in shape? This blog is to inspire families, like yours, with ideas that will get you on the right path to a healthier lifestyle. I am a military spouse and busy mom of four and a Certified Group and Personal Fitness Trainer, but you can call me Spin Diva. Finding the time to exercise, energize and revitalize is not easy, but we can do it together. I am passionate about teaching others how to reach their fitness goals and bring the kids along with them.

Get on board and spin along with me. Turn your wheels my way again soon and see what new ideas are cycling through this site!

We Are One World Healing

To help individual heal their own immediate world first, this blog covers alternative health therapies, such as aromatherapy, chakra balancing, crystals, healing energy, reiki, wicca, etc; spiritual topics, inspirational healing stories and healing ‘how to’s.

Nicole’s Weight Watchers Journey

Join me as I get healthy, lose weight, overcome depression, nurture my family, open my mind and generally try to do my part to make the world a better place.

Weight 1 Day – Fabulous @ 50

Sharing my story of weight loss, and gain, and loss… as I work my way through a 200 lb weight loss on my way to becoming and fabulous at 50.

Taking Care of Ourselves – A Small Person;s Guide To Self Defense…

We can take care of ourselves. Self defense isn’t limited to those with the talent and fortitude for mastering the martial arts, nor is it the sole domain of certified “tough guys.” Anyone can learn the basic skills of self protection.

And while learning a few strikes or blocks can be useful, self defense rarely requires a fight. By paying attention and trusting their instincts, most people can protect themselves without punching someone out.

This blog challenges the myths that leave far too many people scared and helpless and provides information to those interested in practical self defense.

Non-Toxic Kids – Helping Your Kids Stay Safe, Healthy, and Smart…

Americans make the assumption that all products on our store shelves have been tested by someone, somewhere. Well, obviously in light of the recent recalls, this couldn’t be farther from the truth. We here at Non-Toxic kids are researching products, data and information that will help you make your consumer choices healthier for your kids, families, and our environment. From sippy cups and baby bottles, to baby carriers and sleepers, we will give you a summary of an issue or concern, product reviews and recommendations, and where to go for further information. From my family to yours, in good health.

The Body Chronic

Life, love and laughter with insulin resistance, PCOS, pelvic floor dysfunction and everything else my body cooks up. Daily inspiration and new insights.

Autismville

I’m the happily-married, forty-something, retired CPA/mom of one drama-queen/second-grader and a preschooler with autism. I write a blog for Parents.com about parenting a child with autism. The view here in Autismville is guaranteed to refocus your perspective in ways you never imagined. Stop by and take a peek.

Thanks for taking this stroll down the Health and Wellness Blogroll. Have a great weekend. 🙂

Posted in Blogroll, body image, Coaching, cooking, daily life, empowerment, goals, Happiness, Health & Wellness, metaphysical, nutrition, parenting, Positive Thinking, self help | 9 Comments »

How To Find Kindness And Leave Judgment Behind

Posted by Catherine Morgan on October 2, 2007

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How To Find Kindness And Leave Judgment Behind — by Catherine Morgan

Jewel has a song, and in it she sings….”In the end, only kindness matters”. Those are very profound words. I would even say, that these are words to live your life by. Because, it is so true. In the grand scheme of things, we are here on earth only a very short time. Many of us spend much of this time being angry at people, making judgments on others, and generally just not being as kind as we could be.

———- Read Full Post at CatherineBlogs.com

Posted in awareness, blogging, Coaching, daily life, empowerment, Happiness, inspirational, motivation, music | 1 Comment »

The Secret To Attracting Love To Your Life

Posted by Catherine Morgan on September 29, 2007

If You Want To Attract Love, Be A Loving Person — by Catherine Morgan

Did you ever notice that angry people tend to attract other angry people? That greedy people, enjoy the company of other greedy people? Just like we choose to associate with people in our lives that have similar interests as we do, we are also unconsciously choosing people that are putting out that same emotional “frequency” as we do.

So, who cares? Well, you should. That is; if you are interested in “attracting” people into your life that are kind, caring, and loving, and not angry, bitter, and hateful.

It’s all about awareness. If you are attracting negative people into your life, it is most likely that you are putting out negative “energy”, and you are most likely doing that because you are feeling negative “emotions”. If you are aware of that, you can work on putting out more positive energy, by choosing to feel more positive emotions. It’s really very simple.

Read Full Post at CatherineBlogs.com

Posted in blogging, Coaching, daily life, empowerment, Happiness, inspirational, life, love, motivation, Positive Thinking, thoughts, women | 2 Comments »

Four Steps Towards Living In The Moment

Posted by Catherine Morgan on September 23, 2007

Four Steps To Living In the Moment — by Catherine Morgan

First, be conscious of what you are thinking. Make a mental note whenever you find yourself focusing on something negative. Are there certain things that come up more than other things? Most likely, your negative feelings are based in something from your past, or something you fear in your future.

Second, write down on a piece of paper, some of the negative thoughts that are coming up more than others. Just try for two or three right now, you don’t want to be overwhelmed. If in a few days, you find that this exercise was helpful, then by all means, go back and work on a few more issues. Just take it slow, no rush, no pressure.

————— read the full post at my new blog . . . Catherine Blogs. (I hope you’ll check it out and let me know what you think.)

Posted in blogging, Coaching, daily life, empowerment, goals, Happiness, inspirational, motivation, Positive Thinking, success, women | 7 Comments »

Each Day Is A New Beginning

Posted by Catherine Morgan on September 13, 2007

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EVERYTHING CHANGES, NOTHING EVER STAYS THE SAME — by Catherine Morgan

We all know that nothing stays the same. We all know that life is constantly changing. However, I think that we all under-estimate this fact in many ways. What I mean is…When things are going great in our lives, we don’t think about the times that they weren’t so great. And, when things are going badly and we are feeling sad, it’s sometimes hard to remember that we were ever happy. In both these cases, it is important for us to not only remember, but to also reflect.

I think this is important because, if we take some time to reflect on the bad days, on days that are going well for us, we can get a better perspective on our lives. Seeing a bad day from the perspective of a good day, allows us to become “aware” of the notion that time heals. Something, that on our bad days, we may not be able to fully appreciate.

On our bad days, the notion that “time heals”, may seem like a small consolation. That brings me to the reason that on a bad day, taking some time to reflect on the happier times, can be helpful in not allowing ourselves to spiral into those hopeless feelings.

Our perceptions of the changes in our lives, both good and bad, are what will determine our reactions to those changes. So, if we can react with the “awareness” that nothing stays the same, and that nothing is meant to stay the same, then we are creating a more comfortable reality for ourselves.

So, what I am trying to say is. Don’t take your highs, so high, that when something brings you down, you crash. And, don’t let your lows, bring you so low, that when something comes around that could pick you up, you are so deep in despair that you can’t even realize it. This may seem easier said than done. But, as with everything else, the more you practice it, the easier it becomes.

I’ll Stand By You

Posted in awareness, change, Coaching, empowerment, Happiness, inspirational, life, motivation, Positive Thinking, self help, writing | 9 Comments »

Catherine’s Top Three Tips For Healthy Living

Posted by Catherine Morgan on September 3, 2007

Hi everyone. I was honored to be asked to write a guest post for Life Learning Today, and this is what I came up with.

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Catherine’s Top Three Tips For Healthy Living

1. You are what you eat, and it is never too late to start eating healthy. Every day, try your very best to put healthy foods and plenty of water into your body. When you have a choice between something healthy and something not healthy, go with the healthy choice. But, don’t be too hard on yourself on the days you fall back into old habits. There is no rule that says, to be healthy you have to be perfect. Even if you are eating healthy 50% of the time, that is still better than none of the time.

If you are one to never go for the healthy choice, then start today with a commitment to eat one thing that is good for you (just one thing that you would normally not eat), and do that for a week. After a week, start eating two things that are good for you, and so on, and so on. Before you know it, you’ll be eating healthy half the time…And that’s a great start.

You can start today, loving yourself and your family enough to stop poisoning your body with unhealthy foods. Heart disease is the number one killer in our country. And 80% of heart disease is due to eating an unhealthy diet that leads to high blood pressure, high cholesterol, and diabetes. Start today, and take a bite in the right direction…Your heart will thank you.

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Posted in blogging, BlogHer, Blogroll, chronic illness, Coaching, daily life, dieting, empowerment, family, food, health, inspirational, lose weight, self help, weight loss, women, writing | 4 Comments »

Ripple Through All Your Tomorrows…

Posted by Catherine Morgan on July 26, 2007

Ripple through all your tomorrows…
When you toss a flat stone across the surface of the water, it has the potential to bounce and skip along quite a distance. Ripples emerge from the water. The energy reverberates and continues above and below the surface, much further than the eye can see.

Similarly, our basic choices are packets of energy that shape the evolution of our lives. Some people direct energy to seek opportunities and choose to proactively develop themselves. They understand the law of purposeful action can influence desirable consequences. Other people don’t see connections between what they do now and what occurs later. They don’t reflect or ask why they make choices. These people may disregard consequences…

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Posted in blogging, Blogroll, Coaching, daily life, empowerment, goals, inspirational, life, motivation, self help, thoughts | 1 Comment »

A Step-By-Step Approach To Solving Problems and Fixing Behaviors

Posted by Catherine Morgan on July 22, 2007

Our first guest blogger for the week is John from Total Transformation Test, he’s done a great post…I hope you enjoy it.

Thanks John.

A Step-By-Step Approach To Solving Problems and Fixing Behaviors

If you’ve come here seeking quick fixes, simple solutions, or overnight change, I must regretfully inform you that I can’t offer any of those. However, if you are searching out honest suggestions on how individuals can reach their goals in life, I can offer you several.

I find that most of us understand a step-by-step approach to solving problems and fixing behaviors. Real world application becomes much easier for all of us when we have a clear road map- something we can refer back to when trying times come our way. So here is a deceptively simple three-step outline to aid you in following my post today.

1. Change Your Outlook
2. Gain Perspective
3. Create an Accountability Network

The name of this blog is “Be the Change,” and for my part, I intend to show you how to be the change by living the change. We all change, as change is a process that occurs from the day you are born until the day you die. The only difference between one person and the next is whether or not they choose to harness the power of change, confront the harmful choices in their past, and consciously work toward positive change in life.

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Posted in blogging, Blogroll, Coaching, daily life, empowerment, faith, goals, inspirational, motivation, Positive Thinking, success, weight loss | 2 Comments »

Four Great Guest Bloggers Lined-Up For Your Enjoyment Next Week.

Posted by Catherine Morgan on July 18, 2007

Hi everyone!

I’m really excited about going to Chicago next week for the BlogHer Conference. I was considering just posting a comment that I would have no posts for this particular week. But instead, I decided to ask a few other bloggers if they would consider contributing to my blogs while I was away, as guest bloggers. And the response was wonderful, we have some great bloggers that will be posting here next week. Since I am going to be so busy, and I plan on having these posts “auto-published” throughout next week, I wanted to take this opportunity to introduce you to these wonderful guest bloggers today.

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Posted in blogging, BlogHer, Blogroll, Coaching, daily life, dieting, dreams, empowerment, faith, inspirational, life, spirituality, women | 6 Comments »

How To Attract Love (it’s not a secret) – Just become the type of person you want to attract.

Posted by Catherine Morgan on July 10, 2007

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If You Want To Attract Love, Be A Loving Person — by Catherine Morgan

Did you ever notice that angry people tend to attract other angry people? That greedy people, enjoy the company of other greedy people? Just like we choose to associate with people in our lives that have similar interests as we do, we are also unconsciously choosing people that are putting out that same emotional “frequency” as we do.

So, who cares? Well, you should. That is; if you are interested in “attracting” people into your life that are kind, caring, and loving, and not angry, bitter, and hateful.

Read the rest of this entry »

Posted in awareness, change, Coaching, dreams, empowerment, Happiness, inspirational, life, love, metaphysical, Positive Thinking, self help, thoughts, women, YouTube | Tagged: | 24 Comments »

Is It Ever Too Late To Follow Your Dreams?

Posted by Catherine Morgan on July 6, 2007

IS IT EVER TOO LATE TO FOLLOW OUR DREAMS? — by Catherine Morgan

With the pressures of daily life, do any of us really have time to think about our dreams? Do we even know what our dreams are? Kids know what their dreams are, just ask them…What do you want to be when you grow up? It is always such and easy answer for them. But once we do grow up, then what? Is is too late for us?

What if we never realized, that we might have been forgetting to follow our dreams? Worse than that, what if we thought we were following our dreams, but it turned out that we were living a nightmare? Then what? Is it too late? Do we get a second chance at our dreams?

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Posted in awareness, blogging, Coaching, daily life, dreams, empowerment, faith, goals, Happiness, inspirational, life, love, motivation, success, thoughts, women, writing | 13 Comments »

How You Can Find Peace and Happiness in Moments of Silence (with YouTube videos)

Posted by Catherine Morgan on June 27, 2007

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image from by © rameet

 

FINDING PEACE AND HAPPINESS IN MOMENTS OF SILENCE — by Catherine Morgan

Where did the saying “I just want a little peace and quiet” come from? Obviously, from someone who understood that peace can only exist in silence. The noise of life is like a barrier that stands between you and peace. But, quieting the noise with silence can break down this barrier, and open the door to the peace that is within you.

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Posted in blogging, Blogroll, Coaching, daily life, empowerment, gratitude, Happiness, inspirational, life, metaphysical, motivation, Peace, self help, thoughts, women, YouTube | 5 Comments »

How To Leave Anger and Loneliness Behind — Choose To Be Happy

Posted by Catherine Morgan on June 13, 2007

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Choosing Happiness — by Catherine Morgan

“Be the change you want to see in the world” Mahatma Gandhi

Are you making significant life decisions from a place of fear or anger? Most of us do. When we make choices and respond to people and situations in our life in reaction to fearful and angry emotions, we are choosing unhappiness. From the little responses and decisions in our life, right up to the big ones. So, who cares? Why does this even matter? I genuinely believe we all want peace in our lives. Peace on earth would be great too. The saying; “Be the change you want to see in the world”, suggests that by making positive changes in our own lives, we contribute to a wave that can flow from us, to our family, to our communities, and to the world. It is such a sweet thought. Even if you don’t believe that minor changes you make in your own life can make a difference in the world, there is no doubt that the way we feel emotionally greatly affects our overall personal happiness. How are you feeling about; love, life, family, your job?

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Posted in blogging, Coaching, daily life, empowerment, Happiness, inspirational, motivation, music, Peace, Positive Thinking, self help, success, YouTube | 11 Comments »

FIVE STEPS TO FORGIVENESS

Posted by Catherine Morgan on May 11, 2007

This is a post that I did when I first began writing and blogging. Aside from my Fettuccine Alfredo recipe, this post on Forgiveness is my most read post. I think it is an important topic, and that is why I decided to re-post it…I’m also adding a few UPDATES at the end. I hope you like it.

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FIVE STEPS TO FORGIVENESS — by Catherine Morgan

When we are angry at people in are life. When we aren’t talking to people in our life. When we hate people in our life. When we are doing these things, we are weakening ourselves, we are hurting ourselves, we are hating ourselves. That is because, when we don’t forgive, we are allowing our heart to be weighed down with negativity. But, we already know that. So why do we do it? Why don’t we forgive?

My theory is; that we really don’t know how to forgive. I mean, saying you “forgive” someone, isn’t really “forgiving” them, is it? What if there were actually steps you could take to forgive? Kind of a “12 step” program for forgiveness, only with less steps. See if this works for you. Because, when you forgive someone, you are pushing anger out of your heart and making more room for love to get in, and love is what really matters.

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Posted in Coaching, empowerment, forgiveness, goals, Happiness, inspirational, love, Positive Thinking, self help | 8 Comments »

 
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