top of page

Search Results

Results found for empty search

  • Mind Shifts For A Meaningful New Year

    Happy NEW YEAR!! Welcome to Mind Shifts, a bite-sized blog about mindfulness, meditation, and more. Each month I’ll share bits and bobs with the intention of sparking some mindful magic. As we enter a new year, many of us set goals, make resolutions, and commit to some new and improved version of ourselves. What if, instead of chasing big resolutions, we embraced small, mindful shifts that build lasting change? What if we spent less time focusing on the final destination, and gave our full attention to where we are in each moment? What if we stepped away from the pressure to “fix” or “improve” ourselves and instead practiced presence? Mindfulness teaches us that being present is about fully experiencing the here and now with acceptance and non-judgment, and choosing our response. It invites us to bring our attention to what is happening in the moment—our thoughts, emotions, physical sensations, and surroundings—rather than dwelling on the past or worrying about the future. And here’s the coolest part: when we have awareness in each moment, we have a much better chance of living in a way that is in alignment with our values. This awareness is the key to creating a meaningful life, one day at a time. When we are truly present in each moment, we can better understand our current habits and thought patterns. With that understanding, we can start making small, sustainable shifts. Mindful Shifts: Small Steps, Big Changes Living in the moment doesn’t mean we have to abandon our aspirations—it means approaching them differently. Instead of rigid resolutions, try gentle shifts. These are small, intentional actions that align with your values and bring you closer to the life you want to live. I, like many, have health on my mind as I start this year. This focus makes sense because I value vitality. To me, vitality means feeling energetic, alive, and purposeful in both body and mind. My biggest hurdle to vitality is my diet. I love a late-night bowl of ice cream and pizza on the weekends. However, I also know that dairy, saturated fat, excess salt, and unhealthy fats leave me feeling sluggish and bloated. These habits, along with others, take me away from feeling vital. In years past, I focused on weight loss and exercise to address my health goals, but I’ve often been met with minimal results. This year, I’ve decided to take a different approach: bringing mindfulness to my diet. My first mindful shift is committing to eating 30 different plants each week. I chose this behavior shift for several reasons. First, I already eat plants and enjoy them. Eating more of them feels like a shift, not an overhaul. Second, I absolutely love going to farmer’s markets. I often run out of money long before I run out of interest in the seasonal produce available. This shift gives me a reason to explore and stock up each time I visit. Third, I love to cook and try new recipes, and this shift supports one of my passions. As a bonus, I end up sharing what I cook with others, which feeds another value: community and belonging. This shift is the perfect start for me because it aligns with my values and passions. It feels realistic and attainable, and it gets me excited. So, Where Does Mindfulness Come In? Mindfulness is the thread that ties it all together. It’s what transforms this from a simple habit to a meaningful shift. When I prepare and eat plants, I bring my full attention to the experience. I notice the colors, textures, and flavors of the food. I pay attention to how my body feels as I eat and how my energy changes over time. Mindfulness keeps me engaged, curious, and connected to my values. One way I practice mindfulness is by revisiting a classic exercise: eating a raisin. If you’ve ever done this exercise, you know it involves slowing down and paying close attention to every detail of the raisin—its appearance, texture, and taste. This exercise reminds me to bring the same level of awareness to my food choices. It’s not just about what I eat but how I experience it. I am using the same observation skills used in eating a raisin to my first three bites of every meal. Through mindfulness, I’m not just eating 30 plants a week—I’m experiencing the joy and vitality they bring to my life. And that makes all the difference. Embracing the Journey When we focus on the present moment and make small, sustainable shifts, we not only move closer to our goals but also learn to savor the journey along the way. Life isn’t meant to be a constant race toward some distant finish line. By grounding ourselves in the here and now, we find joy, purpose, and fulfillment in the process. As you step into this new year, ask yourself: How can I make this journey meaningful? What small shifts can I make today to honor my values and nurture my well-being? Will 2025 be the year you embrace the power of mindfulness, one moment, one habit, and one gentle shift at a time? What I’m Loving Right Now Immi ramen! This plant-based ramen has been a game-changer for me. Not only does it support my plant-focused shift, but it’s also packed with protein and fiber—perfect for my next mindful shifts of increasing these nutrients. I love adding their veggie topping mix and fresh vegetables to make it a satisfying lunch or dinner. It feels like my college habit of eating ten-cent ramen got a total makeover—and it’s cool again! This is a great example of how mindfulness isn’t just about big changes; it’s about finding joy in small, meaningful upgrades. Mindful Shift Invitations If you’re thinking about resolutions this year, consider shifting. Spend some time exploring your values and where you’re out of sync. Introduce a behavior shift that brings you into closer alignment with your values. If you’re interested in changing how you eat, listen to my audio recording of how to eat a raisin found HERE . Heads up - you’ll need an actual raisin. If you want to learn more about mindfulness meditation, sign up for my recorded 21 Day Meditation Challenge. Each day’s content is around 15 minutes. It’s a perfect way to introduce a meditation based shift into your life. Sign up HERE . Interested in one-on-one mindfulness coaching? I would love to work with you. Private coaching is my favorite part of being a mindfulness meditation teacher. Email me for a free sample session here CONTACT As always, I love hearing from you. What’s on your plate these days? Leavin’ You with a Quote “Great things are done by a series of small things brought together.” ― Vincent Van Gogh Until our next breath together, Lisa lisakawalec@relationshiftcoaching.org

  • More Isn't Always More

    A Closet Full of Lessons, Letting Go of Scarcity Welcome to this installment of Mind Shifts, a bite-sized blog about mindfulness, meditation, and more. Each month I’ll share bits and bobs with the intention of sparking some mindful magic. The other day, I decided to tackle a long-overdue task—cleaning out my closet. It started as an innocent attempt to organize and declutter. But as I pushed hangers aside, I noticed something curious: I had five black dresses. The catch? Only one of them fit. The rest? Well, let’s just say they were very stylish fifteen years ago. Now they hung as pieces of the past. As I stared at those dresses, and later tried them on, a thought struck me: Why was I holding onto them? Was I really that confident that 2010 me would make a spontaneous reappearance, that I could slip back into not just these clothes but also an outdated version of myself, or that these styles would once again make me feel confident and comfortable when I wore them? The truth hit me hard: my closet might have looked abundant, but my mindset was drenched in scarcity. Where else in my life was I clinging to things—ideas, habits, even beliefs—because of a “just in case” mentality? And more importantly, what could I gain by letting go? The Scarcity Mindset in Action I have a feeling I’m not alone in this. If you still have jeans from college or have held off on burning your favorite candle (Yankee Candle Jack Frost), you get it. Scarcity whispers things like, "You might need this someday"; or "What if you can’t replace it?"; It convinces us that keeping something we’re not using is safer than trusting we’ll find what we need when we need it. Take my black dresses, for example. I wasn’t keeping them because I loved them or wore them often. Heck, I didn’t wear them at all. I was keeping them because I didn’t trust myself to find an appropriate black dress if the need arose. They were physical placeholders for my doubts. And here’s the kicker: while they hung in my closet, gathering dust, they took up space—space that could’ve gone to something I truly loved and wore. The Cost of Scarcity Scarcity is sneaky. It doesn’t just live in our closets; it creeps into our relationships, our schedules, even our beliefs about ourselves. It tells us, “Don’t let go. You might not get another chance.” But this kind of thinking comes with a price. For me, the cost was emotional clutter. Those dresses didn’t just take up physical space; they carried the weight of “what ifs” and “maybes.” And every time I saw them, they reminded me of a version of myself that no longer existed. Mindfulness teaches us to meet the present moment with openness and curiosity. It’s about seeing what is, not what was or what might be. When I finally let go of those dresses, I felt lighter—not just because my closet looked better, but because I was no longer tethered to the past or fearful of the future. How Mindfulness Identifies and Transforms a Scarcity Mindset Mindfulness has a remarkable way of shining a light on the subtle narratives we carry. When we practice mindfulness, we create a space to observe our thoughts, feelings, and behaviors without judgment. This simple act of awareness helps us identify scarcity thinking as it arises. For example, mindfulness might reveal the internal dialogue that says, “I should hold onto this just in case,” or “I’ll never have enough.” By recognizing these patterns, we’re no longer operating on autopilot. We can pause and ask, “Is this thought true? Does this belief serve me?” Once we’ve identified scarcity thinking, mindfulness also provides tools to work with it. Through practices like deep breathing or body scans, we can ground ourselves in the present moment, where abundance resides. Instead of focusing on lack or fear, mindfulness gently redirects our attention to what we already have. Noting scarcity-driven thoughts as they arise helps loosen their grip. Non-attachment teaches us that our worth isn’t tied to what we own, and acts of generosity expand our sense of ‘enough.’ Mindfulness allows us to appreciate the richness of now—whether it’s connecting with loved ones, spending a great day in nature, learning something new, or even realizing that one black dress fits beautifully. Embracing Abundance Through Mindfulness Abundance isn’t about having more; it’s about trusting there will always be enough. Mindfulness nurtures this trust by helping us shift our perspective. When we practice gratitude, for example, we become attuned to the blessings that surround us. Instead of yearning for more, we start to see the sufficiency in what is already here. Mindfulness also encourages us to let go—of things, expectations, and attachments that no longer serve us. It’s not about recklessly discarding but about mindfully releasing what weighs us down. With each intentional act of letting go, we make space for new possibilities and invite abundance into our lives. If you’re wondering how to start embracing abundance, here’s a small challenge: pick one area of your life where scarcity shows up. Maybe it’s your closet, your pantry, or even your calendar. Ask yourself: “Am I keeping this out of trust or fear?” Then try letting go of one thing that doesn’t serve you anymore. Notice how it feels to create space—physically and mentally. A closet full of dresses that don’t fit isn’t abundance; it’s a reflection of scarcity. True abundance is knowing that when the time comes, I’ll find what fits—in every sense of the word. So, as February rolls in, I invite you to join me in this practice of letting go. Whether it’s clearing out a closet, releasing old habits, or rethinking outdated beliefs, let’s make space for trust, for possibility, and for the beauty of the present moment. Because when we stop clinging to “just in case,” we open ourselves to “just right.” What I’m Loving Right Now - Swedish Death Cleaning Don’t let the name stop you from reading on! Once I tackled the black dresses, I looked for a guide to help me continue the purge. I found Swedish Death Cleaning. Swedish Death Cleaning was introduced by Margareta Magnusson in her book, The Gentle Art of Swedish Death Cleaning. It sounds a little morbid, but it’s extremely useful and pairs well with living a mindful life. The idea is to remove the burden of decluttering for your loved ones after you’ve passed away, so you’re left only with the essentials and those items that have the most meaning. Mindful Shift Invitation Pick one area of your life where scarcity shows up. Maybe it’s your closet, your pantry, or even your commitments. Ask yourself: “Am I keeping this out of trust or fear?” Then try letting go of one thing that doesn’t serve you anymore. Notice how it feels to create space—physically and mentally. Listen to an Abundance Meditation HERE Leavin’ You with a Quote “Abundance is a process of letting go; that which is empty can receive.” – Bryant H. McGill Until our next breath together, Lisa lisakawalec@relationshiftcoaching.org

  • 0-0-Start:What Pickleball can Teach us About Mindfulness

    Pickleball - part sport, part social hour - is more than just a game. It’s a masterclass in mindfulness, if you pay attention. And, let’s face it, paying attention to the present moment is the key to the game. Whether you're executing a well-placed shot or making decisions that align with your values, the lessons on the pickleball court have profound applications off the court. Keep Your Eye on the Ball, Y’all! - My favorite coach, Jeff, always reminds us: “Keep your eye on the ball, y’all!”Simple advice, but profoundly true—both in pickleball and in life. The second I let my focus drift to the last mistake, what I should have done, or what’s coming next, I miss the shot right in front of me, sometimes even missing the ball entirely. Mindfulness is the same. It teaches us to be where we are, paying attention to what matters in this moment. The past is done, and the future isn’t here yet. The only moment that counts? The one we’re in right now. Patience: The Power of the Pause - Patience is one of the most underrated skills in the game. While pickleball can be fast-paced, I’m learning that strategic patience can be the difference between winning a point and making an error. We have more time than we think. The best players I’ve seen wait for the right moment, letting the ball come to them, letting it bounce if needed, and tracking the ball with awareness. Mindfulness is the same. Instead of reacting impulsively - whether it's to a stressful email or a uncomfortable conversation- we practice pausing. Our automatic reactions transform into purposeful responses. Don’t Get Stuck in No Man’s Land - There’s a spot in pickleball between the baseline and the kitchen where you’re vulnerable. I know it well. We all pass through it—it’s part of the game. No man’s land isn’t necessarily bad, it’s the space every player moves through at some point. We move through it when we transition. We move through it to take control of the kitchen line. We move through it to return a deep shop. The key? Don’t linger. If we do, it can be an in between spot that traps us, keeps us off-balance, and prevents us from playing our best. The same applies in life. We all experience in-between moments - uncertain times when we’re weighing a decision, figuring out our next step, or waiting for clarity. These moments are natural, even necessary. But if we stay stuck too long, hesitation becomes our default, and we lose the chance to shape what happens next. Mindfulness helps us recognize these transition spaces for what they are - temporary. It gives us the clarity to assess where we are, the courage to step forward when the time is right, and the trust that even if we make the wrong move, we can adjust. Communicate with Your Partner – Every pickleball player knows the frustration of a well-placed shot dropping in the middle, unreturned—not because it couldn’t be reached, but because no one called it. A successful doubles team communicates - calling shots, setting each other up, and offering encouragement. It’s about calling “Mine,” “Yours,” “Out,” “Bounce it” - and more. Communication in pickleball isn’t just about who takes the ball - it’s about working together, anticipating moves, and knowing when to ask for help or offer support. Clear communication in life is no different. Whether it’s with a partner, family member, friend, or coworker, speaking with intention and listening with presence strengthens relationships. Mindfulness teaches us that connection isn’t just about being heard—it’s about building trust. Your Energy Shapes the Game - Pickleball, like life, is full of highs and lows. One day, you’re hitting every shot with precision; the next, you can’t seem to get a serve in. The key isn’t just how we play—it’s how we show up. A unpleasant attitude is contagious—but so is a pleasant one. Ever played with someone whose energy lifted the whole game? Or someone who turned a friendly match into an unintentional stress test? My favorite partners – and my favorite people - bring presence, patience, playfulness, and kindness, no matter the outcome. I strive to be one of those people. Mindfulness reminds us that neither victory nor defeat define us. When we celebrate the highs without ego and accept the lows without self-judgment, we cultivate resilience and grace. And whether we win or lose, the energy we bring affects everyone around us—on and off the court. It’s Not Over Until It’s Over - Momentum shifts are real. You can be down 10-1 and rally back to win. It’s one of the most exciting parts of pickleball - just when you think the match is slipping away, one well-placed shot, one moment of renewed focus, can turn everything around. Life works the same way. We all face moments where we feel behind, discouraged, or ready to throw in the towel. Just like in pickleball, momentum can shift in an instant. Mindfulness teaches us about impermanence—the truth that everything is always changing. The frustration of a bad game, the disappointment of a missed opportunity, the feeling of being stuck—none of it is permanent. Instead of getting caught up in frustration or self-doubt, mindfulness creates space for something to change—a new opportunity, a fresh perspective, or a chance to regroup and try again. Every point, every moment, is an opportunity to reset, and reengage. Stop Apologizing - Many pickleball players, including myself, have a reflexive “sorry” after every missed shot. Why? Because I feel guilty – like I’m letting my partner down. But, I’m working on choosing other words. “Thanks for covering me.” That shows my partner I’m appreciative. “I’m learning from that—I’ll make adjustments next time.” That shows I have a learning mindset. Just like in pickleball, we don’t need to apologize for being imperfect in life. Mindfulness teaches us to reframe our words with gratitude, confidence, and presence and to minimize the automatic blurting out of “I’m sorry.” Shifting away from “I’m sorry” isn’t about avoiding accountability—it’s about engaging more openly, letting go of unnecessary blame, and communicating with intention. choosing words that reflect gratitude, confidence, and presence. Mindfully reframing our language helps us engage with others more openly, acknowledge moments without unnecessary self-blame, and communicate with greater intention. Serving up the Final Shot – I can go on and on with this. But, I’ll end with this.. Pickleball isn’t just a sport; it’s a mindfulness practice in disguise. It teaches us to be patient, adapt, communicate, let go of mistakes, and stay present. The next time you step onto the court, see it as more than just a game. It’s an opportunity to practice mindfulness—one shot at a time. Grab your paddle, take a deep breath, and let the games (and mindfulness) begin! What I’m Loving Right Now –  my pickleball community... the people who show up, play hard, and create an environment that’s not just about the game, but about connection and support. A huge shoutout to the leaders, support staff, and players at the Jean Shephard Center in Hammond - this is  my community, and I deeply appreciate the energy and dedication that has breathed life back into a building that was once underused. Jean Shephard was the first place where I truly felt a sense of belonging on the courts—where competition and camaraderie blend seamlessly, and where I found my footing not just as a player, but as part of something bigger. The friendships I have made here are hard to beat! I also want to recognize the leaders, support staff, and players at the Maria Reiner Center in Hobart, among the most welcoming people I’ve ever met. What makes this group even more special is their generosity - funds raised from pickleball at Maria Reiner go right back into the community, supporting local initiatives and making a difference beyond the court. It’s a beautiful reminder that pickleball isn’t just about playing—it’s about connecting and community. Mindful Shift Invitation - Take a moment to appreciate the communities you belong to. Who are the people that make you feel welcome, supported, and part of something bigger? Maybe it’s your pickleball crew, your colleagues, your family, or a group of friends who just get you. These are the spaces where you can show up as yourself, where laughter, encouragement, and shared experiences create a sense of belonging. This month, challenge yourself to be that welcoming presence for someone else. Maybe it’s simply making space for someone to be seen and heard. Small gestures can have a big impact.   Leavin’ You with a Quote - "Too often we underestimate the power of a touch, a smile, a kind word, a listening ear, an honest compliment, or the smallest act of caring, all of which have the potential to turn a life around." — Leo Buscaglia   Until our next breath together, Lisa lisakawalec@relationshiftcoaching.org

bottom of page