30 Day Challenge – Week 1

In July I was challenged to give myself 15 minutes each and every day. I decided to make a commitment by setting myself the challenge/goal to do this every day for 30 days.

Here is what I shared for the first 7 days…

You can also follow this #30daychallenge on Facebook at https://www.facebook.com/DaliceandMark/

Day 1/30
On Thursday last week I was “challenged” to give myself 15 minutes each and every day to “just be”. To ground myself. To connect with myself.
As a new mum, but I think this applies to everyone, we can easily get caught up in the doing that we forget the being.
Today I started my “challenge” and have committed to 30 days of giving myself “me time”.
I have decided to split my 15 minutes into 10 minutes of meditation music and 5 minutes (or longer if I can) to journal.
From a deep place of vulnerability I share today’s “Ramblings from the heart…”
I want to be excited to get out of bed every day. I want to live life to its fullest, completely immersed in being, going, doing and having. I want to have complete faith, trust and surrender. I want to love completely and honestly. I want to contribute to others what I am here on this earth to contribute. I want to leave this place knowing that the world was better because I was in it. I want to have so many amazing experiences. I want to live the life I dream of each and every day. I want to know myself only as love. I want to experience myself as love.
Maybe I already am all of those things…
I would love for you to join me in 30 days of 15 minutes of technology free “me time” to get grounded and connect with self.
Love & light,

Love with our whole hearts

Day 2/30
I was looking forward to today’s 15 minutes of “me time” almost all day.
By the time I came to sit I realised how tired I was… Up three times last night for my little girl, 3 hours driving in the car today and a Soles4Souls meeting this afternoon. I was feeling drained, reminding me that this time to sit and connect with me each day is just so important…
Today I gave myself 10 minutes of meditation music plus 5 minutes of silence followed by extra time to journal. It feels good to be giving myself this space…
… It feels challenging to be vulnerable and to share my words “out there” for others to read…
… See you tomorrow for day 3 of the 30 day “challenge”…
Love & light,

Vulnerability, Brene Brown

Day 3/30
My 15 minutes of “me time” is slowly creeping up. It’s like intuitively I know 15 minutes isn’t quite long enough for me… I always want a bit more… ☺️
So today I had 10 minutes of meditation music, 5 minutes of silence and another 10ish minutes of journaling.
I’m feeling grateful I have started this new daily practice.
I am also feeling grateful for the encouragement. My only hope is that by sharing this journey that you will be encouraged or inspired to give yourself some technology free “me time”…
It’s a crazy busy world demanding (and at times stealing) our time and attention and we need to start taking some of that time back to connect with ourselves…
… Journeying within…

Carl Jung quote

Day 4/30
“Is it worth it?” said the doubter / the critic / the monkey brain.
“Yes, you are worth it” said the soul.
(… a little insight into my mind just before I started my 15 minutes tonight…
The pesky doubter started to come out… but I won…)

Quiet the mind

Day 5/30 “Take 1”
Sat down for my 15 minutes of technology free “me time”… Took my shoes off… and sleeping baby decided it was time to wake up.

Day 5/30 “Take 2”
“The power of commitment”
As I drove home tonight from family dinner I knew I still had my 15 minutes for today. I wondered if I hadn’t made a public commitment of the 30 day challenge if I would have skipped the time today and just gone to bed…
Now… On the other side of my 15 minutes (even though it’s late) I can honestly say that giving myself the time is worth it.
Making a commitment is worth it. It is the difference between simply wanting to do something and following through.
Setting an intention, making a commitment and taking action brings dreams to life.
Love & light,

Power of commitment

Day 6/30
Today is all about love ❤️
It’s Saturday which usually means Mark is home and I can take a bit more time for me. Today that equaled a much earlier and a much longer meditation which was lovely (thank you Mark xxx).
The message I got today from my meditation was L O V E
It is all about love.
Love for self.
Love for others.
Love for humanity.
Love for Mother Gaia.
So many warm and fuzzies. Feeling the love.
Love & light,

Heart tree

Day 7/30
“You are loved. You are blessed. You are filled with love and light.”
And I believe these words.
I wonder how different the world would be if we each said these words to ourselves when we go to bed each night…
Because you are loved. And you are blessed. And you are filled with love and light.
Love & light,

Love vibration

How much should you invest in yourself?

Anyone who has experienced a tragic or sudden loss will tell you we each have a finite time in this incarnation. Life can change in an instant. We do not know when we will take our last breath or where we will be when life as we know it changes forever.

This should be your greatest incentive to make wise choices on how you spend/invest your time and your money.

I believe it was Mahatma Gandhi who said “Live as if you were to die tomorrow. Learn as if you were to live forever.”

I encourage you to live your greatest life, to live the best version of you each and every day.

Your Time: Every minute you have is an opportunity to choose happiness and to grow. You get the opportunity to choose how you want to live your life – the experiences you will have and the attitude you will take to your experiences. You can spend it watching TV and flicking through facebook each night after a day at work OR you can invest it in nourishing and developing your mind, body and soul.

Your Money: Every dollar you spend is an investment in the future you want – your personal future (and the future of the planet). Whether that is spent on toys, food, living, travel, entertainment, personal or professional development, it is a choice. 

So… if your question is “how much should I invest in myself?” – the answer is “100% of your time and money is invested in the life you want to live. All the time. Every time”.

It doesn’t mean you can’t/don’t have “downtime”, but it is important when having that time to be fully present. Downtime is also an opportunity to nourish your soul – that too is an investment in you. When you are 100% relaxed and enjoying your downtime you then have more energy to do everything else. Sadly, a lot of people worry about work while they are on holidays and dream of holidays while they are at work. Be present!

It doesn’t mean you won’t/don’t do things you don’t necessarily enjoy, like the dishes or attending work meetings with challenging colleagues, but you can choose whether to be mindful in the task, to learn from (or during) the task or to be pissed off – the time will pass anyway! I don’t know about you, but I want to eat my next meal off clean plates with clean cutlery! My partner chooses to listen to podcasts while driving and cooking dinner. Multi-task your learning with the every-day tasks.

I am often intrigued when people only want/expect others (often their employer) to pay for their development – as if they get nothing in return from the education/growth and the employer is the only one to benefit. The person who is most responsible for your development is you. Invest in you!

I will let you in on a secret about me. I record every dollar I spend. And I can tell you in percentages how much I invest in my professional development, personal development, health, travel, entertainment and living.

If you want to become conscious of where you are investing your money start a spreadsheet and at the end of each month go through your bank statements. It could reveal some interesting truths…

If you want to become more conscious of where you are investing your time complete a timesheet over the course of a week. The results could be frightening… I used to work for a PR company which charged by the 6 minute blocks. Being aware of your time in those environments is critical.

Final words…

  • Be conscious!
  • Invest in you!
  • Be the very best version of you!
  • Have fun!

Love and light,

Every Dollar You Spend is a Vote Cast For the World You Want

The Biggest Loser – how to unlock your inner potential!

This week nymag.com published the article “The 4 Issues Scientists Have With The Biggest Loser”.

I have never been a fan of the show (or any “reality” TV show for that matter) and was interested in reading the article to hear a scientific perspective.

Although I don’t agree with the show and the messages it presents (especially to young minds), I do want to say I commend anyone for putting themselves into the position of going on The Biggest Loser. It certainly shows courage and a strong desire to make a BIG change in your life. 

The nymag.com article raised issues such as health implications, attitudes to exercise, attitudes towards others and that the show only brushes over a key element in losing weight – the food you eat!

As a coach with a special interest in health and wellness I see another big thing missing from the show and the journey to sustainable and true wellness – the importance of aligning values and overcoming limiting beliefs. 

All health related issues, especially those relating to weight, are linked to deep-rooted beliefs and values we have about ourselves and our life. They cannot be “exercised out of you”, overcome by “pushing yourself harder” or “being tougher”.

Our values are what is important to us and what motivates us. They are our priorities.

Our beliefs are the convictions we trust to be true.

Our core beliefs and values define our personality and personality traits.

But, as is often the case, your values and beliefs can work against you and be secretly sabotaging your goals. Your values also operate in a hierarchy which, if left in the unconscious, can make achieving goals and maintaining results very difficult. To make lasting changes, those things hidden from you need to come into your awareness. The unseen must become seen.

Therefore, by focusing predominantly on the physical, the core issues which have created the presenting problem/s, are not being addressed. It’s like putting a bandaid over a prickle stuck in your side – you may not be able to see it, but it will cause issues for you in the future if you don’t remove it at the core. 

If you are on a journey to health and wellness and looking to overcome limitations I recommend turning off the “reality” weight loss TV shows and reaching out to a life-coach now. Investing in the gym, a personal trainer and good quality food is great and has its role to play, but investing in your core self is the key to unlocking your potential and achieving your dreams.

Love and light,

p.s. You can read the full nymag.com article here: http://nymag.com/scienceofus/2016/01/4-issues-scientists-have-with-the-biggest-loser.html?mid=wired#

iceberg - beliefs values

Choosing happiness in 2016

Do you want to be happy, or do you not want to be happy?

Last month I shared my 2015 Christmas reading list which included New York Times Best Seller “The Untethered Soul: The Journey Beyond Yourself” by Michael Singer. This book was recommended to me by my spiritual mentor.

Rather than jump in and read it all in one day, I chose to read this book over a couple weeks – 1 chapter every day or every two days. The chapters are short but I find the lessons so profound I want to contemplate the messages and let them sink-in.

With each chapter I am pondering:

  • What do these lessons really mean?
  • How can I apply this to my life on a daily basis?

One message which particularly resonates with me is “choosing happiness”.

Simple message? Yes

Difficult to apply? YES

In his book Singer talks about the path of unconditional happiness – choosing happiness above all.

It is about being happy when events don’t fall in your favour, choosing to be happy when “sad/bad” things happen in your life and choosing to be happy when friends, family, colleagues etc. don’t behave in the way you think they should. You most likely cannot control these things/events, but you can control and choose your state of being.

Singer says that in a world full of choices there is only one choice we really need to make each day, and that is whether we want to be happy.

Singer asks this question of the reader:

“Do you want to be happy, or do you not want to be happy?”

Choosing to be happy is a moment by moment decision and requires a great deal of awareness. So much of our lives are lived in auto-pilot, therefore, to make the choice to be happy you first need to be conscious of your thoughts, conscious of your feelings and conscious of your behaviour.

Secondly, choosing to be happy in all moments requires spirit and persistence. It is recognising and appreciating the gift of being alive in this moment and choosing love and gratitude.

I haven’t set my resolutions for 2016 BUT my intention is to:

  • Become more conscious
  • Be more aware of my thoughts, feelings and behaviours in the moment
  • Choose happiness

I highly recommend the book and hope you too will join me in choosing happiness in 2016 (and beyond).

Love and light,

Christmas Reading List

People are often surprised when I tell them “I don’t really like shopping” BUT I really should qualify what I mean by “shopping” because I don’t particularly like food, shoe or clothes shopping…


I am guilty of having some books in my book shelf I haven’t yet had a chance to read before I go out and buy another/different book. It’s almost as bad as going to the supermarket when you are hungry!

This year I have read (and some have re-read) a couple books which I can’t recommend enough. If you are looking for books to add to your Christmas reading here are my suggestions to get you started:

  1. You Are the Placebo: Making Your Mind Matter by Dr Joe Dispenza
  2. Breaking The Habit of Being Yourself: How to Lose Your Mind and Create a New One by Dr Joe Dispenza
  3. The 4-Hour Workweek: Escape 9-5, Live Anywhere, and Join the New Rich (Expanded and Updated) by Timothy Ferris
  4. The Dalai Lama’s Cat by David Michie
  5. By Paulo Coelho – The Alchemist (1st) (3/26/93) by Paulo Coelho

On my list this year are books which have come recommended from a couple different sources. I have already purchased them from the book shop and I can’t wait to get into:

  1. The Untethered Soul: The Journey Beyond Yourself by Michael Singer
  2. The Surrender Experiment: My Journey into Life’s Perfection by Michael Singer
  3. A Return to Love: Reflections on the Principles of “A Course in Miracles” by Marianne Williamson
  4. The Lean Startup: How Today’s Entrepreneurs Use Continuous Innovation to Create Radically Successful Businesses by Eric Ries
  5. DMT and the Soul of Prophecy: A New Science of Spiritual Revelation in the Hebrew Bible by Rick Strassman
  6. How to Eat, Move and Be Healthy! by Paul Chek

Merry Christmas and Happy Reading.

Love & Light,

Today I had a sh*t meditation!

I realised this morning that it’s important we talk about the sh*t meditation experiences – what to do when it’s not comfortable or easy.

This morning I woke early to do a meditation at sunrise. It was a guided meditation – one of my favourites which I was really looking forward to. The previous time I did that particular mediation I had such a great experience, and felt complete joy and gratitude for life, feelings I was hoping to recapture.

Today, as soon as I switched on the meditation I immediately started to feel uncomfortable and very aware of my physical body. My arms were uncomfortable, I was thirsty and I was convinced mosquitoes were biting me. I couldn’t be still. I was moving my body a lot and feeling very unsettled – I was ready to go back, get some water and put lavender on to protect me from the mosquitoes. I really didn’t know how I was going to ‘endure’ these feelings for 75 minutes!

My mind was having its own conversation (around and around and around) about whether to continue or to go back to the room. I fought this battle with my mind for 45 minutes, and finally, slowly but surely, I started to overcome my body. My mind chatter reduced and I let the meditation guide me.

It would have been so easy at the time to stop, but I was rewarded for persisting. While it wasn’t my ‘best’ meditation I felt greater strength in my commitment to myself and my ability to overcome unwanted and uncomfortable feelings in my body. I also had a sense of joy and gratitude for life.

I decided to share this experience with you because whether it’s during a mediation or taking steps towards achieving your dreams, it may not always feel comfortable or easy. It’s great when it flows and is easy, but having strength and commitment to continue and persist when it seems ‘easier’ to stop and go back, is when you take the biggest steps in achieving your success.

Be persistent on the achievement of your dreams and you will be rewarded.

Love and light,

From Mexico with Dr Joe Dispenza 2015

Together with my partner I have just had one of the greatest experiences – along with 500 fellow international students – I participated in a 4.5 day workshop/retreat with Dr Joe Dispenza (http://www.drjoedispenza.com) in Cabo San Lucas Mexico.

Dr Joe has written some fantastic books (which I highly recommend) including: “Breaking the Habit of Being Yourself” and “You Are the Placebo” and has many great free talks online – take 11 minutes and 50 seconds of your day to watch this: http://youtu.be/6lbnrRqBjgE.

In June this year we attended a two-day Progressive Workshop with Dr Joe in Melbourne Australia and loved the content and quality of delivery so much we decided a 4-day Advanced Workshop was an experience we wanted to have – we chose Mexico.

Throughout the 4.5 days in Mexico we meditated 3 times a day, learnt about quantum physics and connected with like-minded souls committed to creating their best life. During one meditation we experienced Time Dilation which resulted in a 4-hour meditation feeling like a 2-hour meditation.

Before the workshop we both chose to participate in their research and were both selected to be involved in the brain mapping research managed through Thought Genius (http://thoughtgenius.com/brain-health/). Brain mapping included wearing an EEG (Electroencephalography) cap which measured our brainwave activity during a 10 minute meditation pre-retreat and 4 minute meditation post-retreat.

The safe procedure helps in learning how healthy our brains were pre and post retreat – and the differences shown in the brain after meditating three times each day for 4 days. It brings science into the equation to show the benefits of meditation on the brain. I can’t wait to see the report when it is ready.

In addition, during the retreat we both chose to participate in HeartMath research which was managed through the Institute of HeathMath (https://www.heartmath.org). The HeartMath research involved wearing a heart rate monitor for 24 hours – so no showering or swimming during that time. There is an image below of how it is attached to the body.

From the Institute of HeartMath website: “Clinical studies and other research have established that heart rate variably can be an effective measure for health assessments’, “HRV assessment can validate the effect of various interventions on autonomic function, including pharmacological, conventional or complementary interventions”. I am looking forward to seeing this report also including how our heart rate changed throughout the 24 hours during sleep and meditation.

I have been meditating on-and-off for several years with my first real experience at a silent retreat in India in 2004. Over the past 3 years I have meditated on a much more regular basis and feel the benefits on a personal level (I also know how I feel when I haven’t meditated for a while).

When I meditate regularly I function at a higher level personally and professionally, make better decisions and am calmer and happier. I am confident the reports will back-up what I already know about meditation – to live healithier and happier lives, we should all be doing it every day.

To start seeing and feeling the benefits of meditation you can choose any of the following:

Firstly though, turn off all electronic equipment and remove all distractions including asking family members or house mates not to interrupt.

> Close your eyes and sit in absolute silence for 10 minutes. If possible do not move any muscle in your body. Repeat each day. You can also increase the time by 5 minutes each week as you become more comfortable and confident meditating.

> Download meditation music e.g. The sounds of the beach, forest birds or instrumental sounds, set your timer and sit in silence for 10 to 30 minutes each day. Repeat daily.

> Download a guided meditation from an online store – e.g. Dr Joe has some 40 minute to 1hr guided meditations which I use, however, I do recommend reading his book first, especially if you are new to meditation.

Meditating first thing in the morning when you wake up or just before you go to bed has the greatest benefits, however, if you need clarity during the day then that is the perfect time to spend 10 minutes connecting with your heart and mind.

Love and light (from Mexico),

P.s. Below are a couple photos from our Mexico workshop including wearing our EEG caps and the beach sunrise following our morning walking meditation (which was an absolute highlight from the workshop).