Blog

Cultivate What You Want by Loving What You Have

Posted by on Feb 1, 2016 in Featured, Mindfulness | Comments Off on Cultivate What You Want by Loving What You Have

Cultivate What You Want by Loving What You Have

Want to find contentment in the New Year? Look for ways to acknowledge what’s already working and pair it with intentions for the year ahead.

The concept of a new year can bring promise and sometimes a sense of not being content with what we have. Our mind is naturally inclined toward the negative and as a result we may focus on what needs to be fixed or what isn’t going well in our lives. We can bring an energy of discontentment into the New Year and with it a feeling of pressure. Have you ever heard yourself think, “This is the year that I have to…exercise more, meet the man/woman of my dreams, land that dream job, etc.”

Carley is a guest blogger on Mindful.org.

logo-mindful

Read full article >

How to Change a Habit for Good

Posted by on Nov 2, 2015 in Mindfulness | Comments Off on How to Change a Habit for Good

How to Change a Habit for Good

Carley is a guest blogger on Mindful.org.

How mindfulness and a rewarding routine can help us develop good habits that last.

Do you have a habit that you can’t change no matter what you have tried? For the last decade, I have worked as a teacher, coach, and consultant with companies. The subject of what drives and sustains change internally and socially fascinates me. I can say with absolute confidence that I know the steps to change a habit for good. These four tried and tested steps all start with the M word, Mindfulness.

Step 1: Mindfulness

What are habits? Habits are behaviors that become automatic because they have been performed frequently in the past. This repetition or automaticity creates a mental association between the situation (cue) and action (behavior).

logo-mindful

Read full article >

7 Ways to (Truly) Relax and Recharge During a Vacation

Posted by on Jul 24, 2015 in Wellness | Comments Off on 7 Ways to (Truly) Relax and Recharge During a Vacation

7 Ways to (Truly) Relax and Recharge During a Vacation

Carley is a guest blogger on myfitnesspal.com.

Have you ever said: “I need a vacation from my vacation?” I hear this statement a lot from clients, colleagues and friends. Why do we over-plan, over-schedule, and overdo our vacations?

These are the two common reasons: We have a fear of missing out and we are used to over functioning in our regular lives, so we take this same energy on our vacations. As a result, we create lengthy itineraries, schedule many locations to see, and try to visit too many people. But what we often need is less, not more.

One study found that female participants were happier and more productive after a relaxing vacation. Another study revealed that if the vacation is relaxing, participants’ happiness levels will last two weeks after the trip is over before returning to back to their baseline level of happiness. If you want to boost health, happiness and productivity, take a relaxing vacation. The following tips will show you how.

 

myfitnesspal-logo  Read full article >

 

Start your year off in Mexico! Women’s Retreat-Jan 2016

Posted by on Jul 23, 2015 in Mindfulness | Comments Off on Start your year off in Mexico! Women’s Retreat-Jan 2016

Start your year off in Mexico! Women’s Retreat-Jan 2016

IMAGINE…A beautiful ecolodge that is alone on its own beautiful beach, fresh organic mexican food served from the local farm, beachside access and views accessible from your room, daily yoga, massage services, mindful eating and cooking classes, healthy comforts, amazing teachings, personal growth and transformation, dance, laughter, play, connection, and the healing power of female community.

About the Retreat

Start the New Year off right in Mexico! Join us January 17th – 22nd, 2016 in this powerful and transformative week in the setting of Playa Viva. A beautiful beachside retreat on the coast of Western Mexico, 40 minutes outside of the charming Zihuatanejo.

Develop inner resources, ignite your confidence, grow your self-love, and align with what really matters to you. This women’s retreat will center around re-connecting you to your deepest yearnings and re-claim your life with intentionality and commitment. This powerful tribe of women will lift one another up, support, and catalyze our intentions for an amazing Year.

What is Included?

  • Five Nights and Six days (double occupancy; single accommodation can be requested)
  • Abundant, delicious, mostly local and organic food and non alcoholic beverages: three gourmet meals a day, plus unlimited snacks and refreshments.  Bar drinks are additional and charged to your individual guest account.
  • Pick up and drop off from airport
  • Daily yoga, meditation, and workshop classes
  • One Mindful Eating and Cooking Classes
  • Unlimited on-site excursions (hiking, turtle sanctuary, etc.)
  • One 60 minute massage or other body treatment of your choice
  • Individualized Personalized Consultations and on going support with Carley

Jacky_Li_Beach_Palapa_HiRes

Prepare to:

  • Enjoy a beautiful and deeply restorative experience.
  • Take with you tools you can use for your whole life.
  • Deepen your relationship with yourself and what really matters.
  • Create connections and friendships that you will never forget.

Space is limited to 10 women for this transformative week!

Cost: $1500 per person (based on double occupancy)

Please inquire about single rooms and the option to add on a weekend stay.

For more information and to register:

For more information Email: carley@intuitivelywell.com 
To Register click HERE.

baby-turtles

 

 

 

 

CLICK HERE to watch the Playa Viva video to get a feel for this amazing place!

 

About Carley

Carley Hauck works as an Integrative Life Coach, Consultant, Researcher, Writer, and Meditation Teacher. She is the founder of Intuitive Wellness, specializing in coaching and consulting with individuals and corporate organizations. Carley works with clients holistically by integrating her knowledge in health and wellness honed over fifteen years working in the field with her Masters in Health Psychology.  Carley has a long standing meditation practice and is a graduate of Spirit Rocks Dedicated Practitioners Program.  Additionally, Carley teaches on the subjects of Happiness, Becoming a Better You, Mindful Nourishment, and Food as Medicine at Stanford University.

email: carley@intuitivelywell.com
web: intuitivelywell.com

unset-playa-viaTestimonial

“Practicing Mindfulness and Loving Kindness with Carley at Playa Viva was dreamy. I found it to be a gentle and powerful retreat that stayed with me as I settled back into work and my regular schedule at home. It was so relaxing and the perfect setting to lay down new, positive neural pathways. Beach > read > sun > meditate > swim > eat > journal > yoga. Authentic, healthy, tasty meals. I really loved it and it was perhaps the best relaxing vacation ever. Beware, you might cry when you have to leave. I did.”  – Jessi Callihan (Attendee, Savor Your Life Retreat, 2013)

“I attended Carley’s session in May 2014. It was a time in my life that I was going through a lot of transition. I was just focusing on accomplishing daily life and avoiding my feelings or thoughts. I will admit I was nervous going to Playa Viva, a place without distractions and being asked to make my focus internal, however I am so grateful that I did. It was exactly what I needed. Carley was so supportive. The exercises she asked us to do were perfect and I think extremely introspective and helpful for everyone. I continue to use many of the techniques she taught and yoga in my daily life. Grateful!”  Jessica, F.

Blooming Lotus- Mindfulness & Well Being Online Course

Posted by on Jun 24, 2015 in Wellness | Comments Off on Blooming Lotus- Mindfulness & Well Being Online Course

Blooming Lotus- Mindfulness & Well Being Online Course

Blooming Lotus is a year-long online course and community aimed to support self awareness, confidence, ignite self-love, nurture well being, authenticity, and transformation.

There will be learning, accountability, intimate connections, new tools and practices, supportive community, and coaching with Carley.  The private forum offers easy access to the community and practices on a daily basis. Additionally, there are 12 monthly coaching calls, pdfs, and lots of bonuses.

Who is this course for?
Men and women who are interested in personal growth, have read books, taken courses, but are feeling stuck in actualizing the life you really want.

You know that you thrive with support, accountability, and are ready to commit to what you really want in your life with a like-minded community.

Starts July 2015-July 2016.

Are you ready to train the mind, nourish the body, and open the heart?  YES!

For more information and to register click here.

 

Simple Tips to Build Self-Confidence

Posted by on Feb 2, 2015 in Emotional Well-Being | Comments Off on Simple Tips to Build Self-Confidence

Simple Tips to Build Self-Confidence

Carley is a guest blogger on myfitnesspal.com.

Have you ever had an experience where you were excited about a new relationship, a new opportunity, or learning something new, and all of a sudden your feeling of excitement turned into a feeling of fear? We all have.

In my work with clients and teaching on the subjects of mindfulness and behavior change at Stanford University, I have found there are typically four hindrances to confidence. Do any of these sound familiar?

 

myfitnesspal-logo Read full article >

The Surprisingly Powerful Motivator You’re Leaving Untapped

Posted by on Jan 17, 2015 in Mindfulness | Comments Off on The Surprisingly Powerful Motivator You’re Leaving Untapped

The Surprisingly Powerful Motivator You’re Leaving Untapped

Carley is a guest blogger on myfitnesspal.com.

“Its odd,” Samantha said, “but whenever I am nervous about an upcoming event where I know I have to be on and present, my focus goes straight to the size of my belly. Is my shirt too tight? Do I look fat? You would think instead I would be thinking, did I prepare enough on my presentation or will I have something interesting to say and talk about.” I nodded and listened.

I hear this type of comment from clients and students a lot (male and female). Usually when I ask a client if she/he loves their body, they’ll start telling me what they don’t like about it first. We want to be five pounds thinner, have bigger biceps, smaller hips, or be a few inches taller. We want to firm up, eat less, and we all wanted this yesterday. By not appreciating what we have and who we are, these changes are impossible.

myfitnesspal-logo  Read full article >

 

What Are You Hungry For?

Posted by on Jan 2, 2015 in Healthy Nutrition | Comments Off on What Are You Hungry For?

What Are You Hungry For?

Carley is a guest blogger on myfitnesspal.com.

What does healthy eating look like? In the famous words of Michael Pollan, “Eat Food, Not too Much, Mostly Plants.” Knowing what to eat doesn’t need to be more complicated than that, right? So why in the US do we have a growing obesity epidemic? And why is the rate of Type 2 Diabetes continually rising?

The answer is, we are not paying attention. We aren’t paying attention to when we feel hungry or full, how we feel during and after we eat certain foods (I feel really sluggish after I eat a lot of pasta) and, most importantly, we are not paying attention to what we may be hungry for that has nothing to do with food–but we reach for food anyway.

 

myfitnesspal-logo Read full article >

Holiday Consumption: Be Mindful

Posted by on Dec 14, 2014 in Mindfulness | Comments Off on Holiday Consumption: Be Mindful

Holiday Consumption: Be Mindful

 

Are you living the holidays like me? As soon as Thanksgiving is over, the Christmas songs start playing on the radio and I am bombarded with Black Friday emails of Sale!, Sale!, Sale!.

I didn’t think I needed anti-aging face cream made in Australia (Jurlique), but now that its 50% off and only lasting for the weekend, I might need to have it?  The desire is overwhelming and my finger is lingering over the add to cart button, but Wait.

Lets pause here…..Breathe….

I want to share with you the cause and the solution to mindful consumption over the holidays, but better yet in our lives.

This is the fact.  Our thoughts have a very strong impact on our feelings, hence our behavior.   This is the line up.  Situation-Thoughts- Feelings- Behavior.

situation leads to a thought, leads to a feeling, leads to a behavior The key here is to be mindful of our thoughts.  We have over 82,000 thoughts a day and guess what many of them are not true.  If we keep feeding certain thoughts, they become stronger.

 

Lets break this down with the scenario of the amazing face cream.

The situation was (Marketing Ad), the thought (“If I don’t buy it now, I will miss out and then I won’t have enough.”  “If I don’t have enough, then I won’t be enough.”  “If I am not enough and I don’t have enough, I won’t be loved and accepted.”)
The feeling (sad, anxious, feeling lack, etc.).
The behavior (buy the face cream or don’t buy the face cream).

The idea is not to be without desire, but to have a wise relationship to desire. 

I saw this thought clearly and broke it down.  I simply asked myself, “Is it true that I will not be loved and accepted if I don’t buy Australian face cream?” No.

I could have easily bought the face cream, but then I would’ve been acting out of fear and listening to invalid thoughts.  I of course am human and sometimes act based on my irrational thoughts, but with the practice of pausing and really looking at whats underneath, we can choose what is really needed.

So how does this relate to shedding unwanted pounds and spending less? Everything.   In every moment, we have a choice.  We are faced with endless desires and choices and what we ultimately choose is in our hands and our control.

The holidays are here and there is a lot of desire for special foods, parties, desserts, family, more pressure to spend $, but what is the best choice for you?  To eat less sugar, less processed foods, drink less alcohol, do less, buy less.  Even though we know this is the right decision, we don’t always pick it.  Why?  Thought patterns and habits.

What thoughts are feeding the overconsumption?
”If I eat this, buy this, etc. I will be happy.”

“I am not good enough.”

“I don’t have enough.”

“I need to eat or buy this to be loved and accepted.”
” Everyone else is doing it, so should I.”

We aren’t bad for having thoughts of desire for food or buying stuff, but is this really what we are hungry for? 

What do you really crave this holiday season?  

love

acceptance

connection

nourishment
rest

slowness

play

family time without the stress

curling up with a good book

sharing

security

appreciate

 

 

 

 

 

 

 

 

 

 

How can we feed the thoughts for mindful consumption vs. mindful indulgence?  Try this on….

” I am enough.”
” I am doing enough.”
” I am loved and supported by the people in my life.”
” In this moment, I have enough.”

When you say and practice this, do you need an extra piece of pie or a new sweater?

If you can start saying any of these phrases when the desire to consume or buy comes in, then it may be easier to to choose less vs. more.  You can be happy from the inside and this will enable you to shed unwanted pounds and save this holiday season.

Consumption and Climate Change

yabloko

 

 

Before, I end I want to share a topic that relates to mindful consumption that is very dear to my heart.  In April of 2014, I attended a global climate change conference at Stanford University, where statistics from the Intergovernmental Panel on Climate Change (IPCC) were released.  This is some of what I learned:

  • The period from 1983 to 2012, it says, was likely the warmest 30 year period of the last 1,400 year.
  • Warming impacts are already being seen around the globe, in the acidification of the oceans, the melting of arctic ice and poorer crop yields in many parts.
  • Lastly, it is estimated that we have 15 years left to avoid exceeding the “safe” threshold of a 2°C increase in global temperatures, beyond which the consequences will be dramatic.
  • The main conclusion of the report is that to slow the race to a point of no return, global emissions must be cut by 40 to 70 percent by 2050, and that “only major institutional and technological changes will give a better than even chance” that global warming will not go beyond the safety threshold and that these must start at the latest in 15 years, and be completed in 35 years.

As we all know there is a great link between climate change and the current diminished food supply.  Our need to consume and produce creates a greater reliance on fossil fuels. The more fossil fuels and energy we need, the more carbon is released into the atmosphere, which then adds more heat waves, drought, floods, and creates more frequent and harsh conditions for farming, pushing up food prices.  It is a vicious cycle.  In feeding the thoughts of moderation vs. indulgence towards desire, we can change this.

Here are some simple steps you can take towards mindful consumption: 

1) Instead of buying new clothes, first look at what you have in your closet.  Are you wearing it?  Does it fit?  Could you get it tailored or have a clothing swap with friends and family before purchasing something new?

2) Read up on how you can help with climate change- From Me to We– The Five Transformational Commitments required to rescue the planet, your organization, and your life.  By Bob Doppell

3) Invite the question when you are looking to buy or consume, ” What am I really hungry for?”

4) Bring your own cup to to your local barista or better yet bring your own coffee or tea.

5) Much of what we consume is out of habit.  Start to ask, “Do I really want this?”  “Why?” “What need is is meeting?”

Dedication and Resources

This Special Blog is dedicated to the following people who inspire me to be mindful of my consumption.  Please check out the links and see how you can get involved or learn more.

Jenn Krill– Executive Director of Earthworks, where she promotes anti-fracking in CA.

James Baraz– Dharma Climate change action hero and helped to organize One Earth Sangha

David Leventhal– Owner of Playa Viva, a sustainable eco lodge promoting sustainable vacations in Mexico.

Ronna Kabnatzick– Author of Zen of Eating 

Raj Patel– Author of Stuffed and Starved

Rob Shapera– Who walks the talk everyday and teaches others about the healing relationship of the earth for ones mental/physical health and vitality.  Rob encouraged and helped me to prepare to teach on the topic of mindful consumption at Stanford, Earth Day 2014.

 

Stress Sabotaging Your Health Goals? Try This!

Posted by on Dec 4, 2014 in Mindfulness | Comments Off on Stress Sabotaging Your Health Goals? Try This!

Stress Sabotaging Your Health Goals? Try This!

Carley is a guest blogger on myfitnesspal.com.

Mindfulness is often referred to as a consciousness discipline. It is a way of training the mind, heart, and body to be fully present with life. Although often associated with meditation, mindfulness is much more than that. It is a way of being, a way of living. Mindfulness is about presence—being here, now, completely.

The practice of mindfulness has great implications for our happiness, resilience to stress, and our health. Regardless of how hard we are working at the gym, or how planned out our food is for the week, we all know that one hard day at the office, one difficult conversation, one traffic jam, or a lack of a good night’s sleep can alter our healthy behaviors for a moment or even for the day.

myfitnesspal-logo  Read full article >