Tag Archives: meditation

Welcome Tahlia Newland!

Happy Monday,

PJ Sharon here today! I know it’s not my usual day to post, but I’m filling in for one of my lovely Scribes sisters. I hope you won’t mind seeing me twice in one month.

Now that we’re all crawling out of our turkey comas and forging on, I thought I’d share some love with my pal Tahlia Newland, the woman who put the “Awesome” in Awesome Indies. She’s here today to talk about her latest release, PRUNELLA SMITH:WORLDS WITHIN WORLDS; part thriller, part magical realism, and part stress management instruction manual. She’s going to touch on one aspect of her new book that affects us all these days…cyber-bullying.

Please give a warm welcome to our guest, leave comments, ask questions, and feel free to follow her on social media or check out her books on her website.

Post by Tahlia Newland, award-winning magical realism author. Read more from her on her blog. You can also join her on Facebook , Twitter Google+  and Linkedin.

Take it away, Tahlia!

How would you deal with a cyber-bully?

Have you ever been bullied or had to deal with nasty comments online? How did it feel? What did you do?

The anonymity of the internet makes it all too easy for those who might never say something nasty to your face to say it online. Cyber-bullies can hide behind a false identity and vent their anger without concern for the kind of repercussions they might get otherwise. They can live on the other side of the world, but their venom can come right into your home and shout at you in black and white from your computer or mobile device. And no matter how hard you try to ignore it, it’s an unpleasant experience, and one that can, if you don’t have the skills to deal with it in a stress-free way, cause a lot of anguish, both mental and physical.

Dealing with this reality is the focus of my latest book Prunella Smith: Worlds Within Worlds.  Prunella Smith is a book reviewer, and an author unhappy with her review of his book begins systematically abusing her online. The recent publicity over a case where an author upset by a negative review actually located and physically assaulted a reviewer makes this theme all too real and raises questions for those who review books, especially if they are an author themselves as Prunella is.

When the bully and his friends leave negative reviews of Ella’s own book, she experiences the situation from the other side—as an author, rather than a reviewer—so we see both sides of the issue of dealing with negativity, whether designed to be helpful or blatantly vindictive.

This book raises many questions: Should reviewers not publish negative reviews and remain silent when they have nothing positive to say? What happens to freedom of speech if readers are too scared to share their honest opinions? Should reviewers moderate their language to avoid upsetting the authors? What use are reviews to readers, if no low ratings only means that those who didn’t like the book aren’t telling? This book does not offer definitive answers, but it does look at options and their repercussions. And most importantly, it does model a way to deal with such situations with the least amount of upset.

That’s what you’ll get from this book: a way to handle the difficult people in your life packaged in a heart-warming and inspiring story. This book is more than just a novel; I draw on my many years of meditation study and practice to provide Prunella with realistic and practical ‘solutions’ to her problems. As always, I write ‘real magic’. The magic in my magical realism is a very real way of working with your mind that makes you strong in the face of adversity.

And that is just one strand of this multi-layered book!

Description:

Worlds_Final-WEB‘The barrier between the worlds shatters like the window. The beast is loose. My nightmare has become real. The guy has totally lost it. If he finds us here, we could die. No, I don’t doubt it; we will die.’

Author and editor Prunella Smith inhabits a multilayered reality. Physically, she lives in the Australian bush with her crazy cat Merlin. In her work world, she edits the love story of Kelee, a Magan Lord’s daughter, and in the cyber-world of social media, she’s subjected to slanderous attacks by a disgruntled author. To complicate matters further she sees things through the eyes of a Tibetan Yogi, has strange dreams and relives forgotten memories.

Separate worlds, interconnected and complementary, but can they help when Prunella becomes victim to a real life stalker and her sanity is threatened?

Worlds Within Worlds has a unique perspective on the nature of creativity. Its touch is light, its humour distinctive but it reaches deep into the nature of human experience.

Comments from readers:

 “This is riveting stuff, part magical realism dreamscape, part taut psychological thriller, and I was literally on the edge of my seat when the final twist—and what a twist it is—came around. Phew, what a ride! I can honestly say it is the best book I have read this year.” Frank Kusy, author of Rupee Millionaires.

 “This book will make you think. Considering the deluge of new works streaming from authors these days, that may be the highest praise a novel can receive.” Amy Spahn, literary critic.

“A fascinating insight into the mind of someone using meditative techniques to deal with stress.” Kevin Berry, Awesome Indies reviews.

Purchase outlets

Ebook

Kindle Stores

Kobo

Barnes and Noble

Apple stores

Smashwords

The paperback will be available from all outlets in early December.

Tahlia Newland, author of six books, including the award-winning Diamond Peak Series (AIA Seal of Excellence in Fiction and BRAG Medallion for Outstanding Fiction), writes heart-warming and inspiring magical realism and contemporary fantasy. She is also an editor and the coordinator of Awesome Indies Books, a website that accredits and showcases quality independent fiction.

Tahlia began writing full time in 2008 after twenty years in the performing arts and a five-year stint as a creative and performing arts teacher in a High School. She has had extensive training in meditation and Buddhist philosophy and lives in an Australian rainforest south of Sydney with her husband and a cheeky Burmese cat, who features in most of her novels.

Thanks for being with us today Tahlia. Let me leave readers with a few questions for discussion.

Have you ever been bullied online or off? Do you post negative reviews, or do you find yourself hesitant to do so, even if a book deserves a low grade? How do you handle negative reviews?

PJ’s Top 10 Health Tips for 2013

Welcome! Tuesday’s Scribe here. This is an extra long post, but worth the read if you’ll bear with me. Being a Massage Therapist and personal trainer in the “real world” doesn’t exempt me from the laws of nature. That means that I am as susceptible as you are to the effects of gravity. As the image in my mirror reveals (it refuses to lie no matter how many spells I cast upon it), I can’t hide the addition of several pounds of holiday related “rolls”(ew). Yes, I too suffer from the intense attachment to chocolate that plagues even the strictest of gym rats. I’m PJ Sharon, and I, like many of you, am determined to do serious battle with my new found “writer’s bulge,” courtesy of my first year in publishing.

I know, I know…another diet, another fitness plan. Every January  the gyms are flooded with well-meaning but “weak-willed” souls who last about a month and then fall back into their old rut of unhealthy living. The truth is, living healthy is not rocket science. A healthy lifestyle is not a “diet” or an “exercise routine.” It requires a long term commitment to change. I wish I had the secret to turning on the “self-control” and “self-discipline” switches in the brain that some have and others struggle to find. There are many factors that influence us to take care of ourselves, but none is greater than healthy self-esteem. If you’ve tried and failed on your own and repeatedly lost and gained a significant amount of weight, I highly recommend you seek counseling to address the underlying issues that are keeping you stuck.

It may sound mean, but we all know when we put something in our mouth if it’s good for us or not. If you don’t know this, join Weight-Watchers and learn how to make healthier choices. Usually, we know when we are over-eating, and we definitely know when we aren’t getting enough rest (one of the leading contributors to weight gain). The trick is in catching the problems early. It’s infinitely easier to get back on track when we’ve gained only a few pounds instead of waiting until it’s ten or twenty…or fifty. It’s not hard to imagine why our clothes are fitting tighter than we like, or why we feel like crap from the sugar hangover we inflicted the night before by eating pizza, drinking that “extra” glass of wine, and then scarfing down chocolate ice cream for dessert. I’m not saying you can’t eat a piece of pizza or enjoy a glass of wine occasionally, but learn about portion sizes and find alternatives to these “fun” foods, saving the real deal for special occasions. And no…Friday night is not a special occasion. There are tons of creative ways to prepare foods that are healthy and delicious. Explore…get out of your rut!

I don’t know about you, but this being a grown up thing is a mixed blessing. Being an adult means that I can do what I want…eat what I want, right? Sure…if I want to live with the consequences. On the down side, there’s no one else to blame for my declining health or weight gain but me.  The bottom line is that I’m responsible for making good choices…about food, about my activity level, about cultivating healthy relationships, and about my work habits.

The first change I’ve made in the past few months is creating time to take care of myself by designing a work schedule that I can live with. That means regular office hours set aside to run my author business, and regularly scheduled work out sessions. Whatever I don’t get done in my office on any given day/night, I choose to let go and trust that I’ve done enough for that day. I will no longer sacrifice my “Healthy Me” time for social media or other tasks that will still be there the next day calling out to me. I know we’re all struggling to find balance these days, but honestly, none of it is worth dying over.

I’ve often told my clients that a healthy lifestyle is your best tool for success. I still believe that. I’d like to share some tips that I’ll be using to get back on track. I hope you’ll join me.

1)      HYDRATE- I’m not talking about ten cups of coffee or a liter of Diet Coke. I mean good old fashioned water. A good rule is to take your weight, divide by three, and that’s how many ounces per day of water you need to drink to stay properly hydrated. (Ie: A 150 pound person should consume 50 ounces of water per day). ** Fill a large water bottle first thing in the morning and drink it throughout the day, refilling as necessary to meet your daily ounce count. Feel free to add a slice of lemon. You’ll find you have more energy, you’re less hungry, and you’ll suffer fewer headaches, leg cramps, and muscle aches if you are hydrated. Trust me; your body will thank you!

2)      BANISH THE BREAD!-No not that!!!-White breads in particular break down into simple sugars very quickly. If you are sedentary, all that sugar gets stored as fat for later. But in this line of work, later never seems to come. Avoid white, starchy foods altogether. Switch from white potatoes to sweet potatoes, white rice to brown rice, and stock up on quinoa, cous cous, beans/legumes, and taboule, adding these complex whole grains and protein/fiber rich foods to salads or serving them as side dishes. Now most of us have already switched to “whole grain” breads, but if you read the label on your bread, you’ll likely find high fructose corn syrup, sugar, and a host of other additives and preservatives. **Try Ezekiel 4:9 Bread. You can find it in the refrigerator section of your grocer or local health food store. It has no flour! Instead it’s made from sprouted live grains like wheat, barley, millet, lentils, soybeans and spelt. It packs a whopping 4grams of protein, 3 grams of fiber and is sugar free and fat free, and only 80 calories per slice. It tastes great, too!

3)      WALKING MEDITATION-Meditating is one of the healthiest and most difficult practices to cultivate. Most of us can’t sit still and empty our minds for ten seconds, let alone twenty minutes. But just twenty minutes a day of meditation can be life changing. It reduces your stress level, improves your immune system, and has so many health benefits I couldn’t possibly list them all here. Ironically, twenty minutes of walking daily does much the same thing. Imagine if you combine them! I’m all for multi-tasking, even when it comes to taking time to BE PRESENT! **Take a twenty minute walk daily. It doesn’t matter what time of day or even if you break it up into two ten minute walks, but do it—every day. While you’re walking think about your breathing. Feel each heel strike. Notice your arms swinging at your sides. Be aware of your posture, tuning in your abdomen and keeping your shoulders back. This conscious awareness of your body is as much a meditation as sitting cross-legged on a mat.

4)      STRETCH-I suggest frequent stretch breaks throughout the day. If you join a yoga class and go 2-3 times a week, maybe this isn’t as important, but if you are sitting at your computer for several hours a day, it’s beneficial and takes no time at all to stop for a few minutes every hour and stretch. If you don’t know what stretches to do or have some physical limitations that prevent you from exercising, seek advice from a physical therapist or qualified trainer.IMAG0098

5)      START WITH PROTEIN and FIBER-Starting your day with carbohydrates sets you up for blood sugar spikes and dips that will have you craving a candy bar before noon. Skip the bagel or the cold cereal and opt instead for an egg white omelet with veggies or a bowl of oatmeal or multigrain hot cereal with nuts, cinnamon, and fruit. (Cinnamon is a natural anti-inflammatory). Loading your breakfast with high protein, high fiber and nutrient packed foods will keep your blood sugar levels balanced and help curb cravings. A handful of nuts or a high protein yogurt (Greek yogurt is yummy and packs about 15 grams of protein) for your mid-morning or late afternoon snack will keep you from binging at meal times.

6)      VITAMINS-Due to soil depletion, over processing of foods, and our generally poor diets, most of us are vitamin deficient and don’t know it. Fatigue, weight gain, inability to concentrate, skin conditions, joint pains, neurological symptoms…you name it, vitamin deficiencies could be the cause. A daily multi-vitamin is a must and some people could benefit from other supplements depending on your individual needs. You may have to see a nutritionist or Naturopath to address this issue. Ask your doctor if he/she can perform a blood panel to screen for vitamin and mineral deficiencies. Many women in particular are lacking in Vitamin D, which can lead to a whole host of ailments including porous bones and hair loss…eeek! It’s worth a blood test.

7)      STRENGTHEN YOUR MIND AND BODY-Lifting light weights, swimming, yoga, cycling, or even dancing around your house with the vacuum cleaner are all ways to burn calories and strengthen your core (the muscles of your trunk that offer a stable center for your extremities to work from.) In addition to strengthening muscles and improving your posture and balance, regular exercise strengthens your heart, releases endorphins that ease pain, and improves your mental attitude/mood. When you feel strong, you are more confident. If you need another convincing tid-bit, lean muscle mass burns calories more efficiently and your clothes fit better.IMAG0091

8)      AFFIRMATIONS-I’m a consummate goal setter. Not that I achieve all of my goals, mind you, but I make them, check in on them now and then, and adjust the plan accordingly. What I do know about goal setting is that I have to be able to imagine the desired outcome before I can make it a reality. I have to believe I can achieve it, and then I have to speak it into existence by making choices that lead me in the direction of achieving my goal. Affirmations are those positive messages that I speak to make my goals come to fruition. **Start every writing session with an affirmation. Ie: “I am an excellent writer. I am a bestselling author,” etc. Start every workout with an affirmation. Ie: “I am lean, healthy, and strong. I look awesome in size eight jeans”…you get the picture. See it, believe it is possible, and speak it into existence as if it is already the reality. Over time, your brain has no choice but to comply by making it so, and eventually your body will catch on.

9)      RELATIONSHIPS-“No man (or woman) is an Island.” Or so the saying goes. I don’t know about you, but I would be nowhere without the help and friendship of other writers, friends, family, and especially my dear husband. It’s easy to become isolated when so many of our hours are spent behind a computer screen. Connecting with and showing appreciation for the people in my life is something I don’t ever want to put off until tomorrow. There comes a time in every life when tomorrow won’t come for us or a loved one. **Don’t let a day go by without showing the people in your life how much they mean to you.

10)  GRATITUDE THROUGH KINDNESS-I’m a big believer in random acts of kindness. Nothing gets you out of your own head and gives you a lift as much as showing your gratitude for all that you have in your life by paying it forward. It’s much easier to see the good in your life when you recognize a need and fill it in someone else’s life. Volunteer, reach out to help someone in need, donate your time or money to a worthy cause. Get involved. We are all intricately connected in this world and there is no reason why any of us should feel alone.

Any other tips you want to share?

Blessings in the New Year,

PJ

Beating the Stress Monster

 

           Mr. Webster says that the word stress is defined as “pressure; mental or emotional strain.” Most of us think of stress as an event that causes our adrenalin to spike, our anxiety level to rise, and our emotions to run-amok. In reality, stress is not an event—it’s our response to an event.

Being creatures of habit, we cling to routine. Any change in the status quo can bring about a stress response. Weddings and funerals, the birth of a baby, starting or ending a job, moving, going to a new school—what these stress inducing events have in common is “change.” Good or bad—the constant state of change and dealing with the excessive minutia of life can be overwhelming.

Stress Monster

Today’s lightning speed lifestyle doesn’t help. Technology is progressing at an incredible rate and the world is changing so fast that even a flux capacitor couldn’t handle the time-warp we’re in. Whether you are a freshman in high school dealing with tests, homework, book reports, and being shoved through the halls from class to class, or a newly published author swimming through the quagmire of promotion to put your debut novel on the Kindle Top 100 list—we are all moving at warp speed. The bottom line is that life is stressing us out. We aren’t equipped to deal with the speed at which the world is changing.

So what’s the answer, you ask?

            I might suggest being more organized, eating right, getting enough sleep, doing some yoga, and meditating—all helpful in maintaining balance and helping us cope with the stresses in our lives. But beyond that, I think the most helpful advice I’ve found is from the wisdom of Deepak Chopra. He says, “Detach from the outcome.” What does that mean? It means that when we attach expectations to an outcome (like passing a test or achieving bestseller status), we set in motion that stress response. Our instinctual fear of the unknown kicks in, adrenalin floods our system, and we are set on the emotional roller coaster that comes with the possibility of dashed expectations. With all the uncontrollable variables and constant motion of life, none of us can guarantee what the future will bring—no matter how much we plot and plan. Whether it’s a by-product of our society or self-imposed expectation, we all inherently fear the unknown and dread failure. It’s simply part of being human.

            My understanding of “detachment from the outcome” requires that I stay present in the moment. I need to take time to enjoy my successes when they come, learn from my failures, and detach from the expectation that an event will go exactly as I had planned. This is the only way I can overcome the stress monster. I know that this is easier said than done and I assure you, it takes daily practice.

 There was a time when this had become second nature to me. I knew to breathe, live, and have my being in the moment. I had created a lifestyle that was conducive to maintaining balance. But somewhere between my decision to self-publish and diving into the sea of details required to accomplish that task, I lost sight of my ability to stay peaceful amid chaos.

So now I’ll take a breath and get back on track with taking care of myself—a necessary part of staying strong enough to beat the stress monster. I’ll do my best to eat healthy, exercise, and sleep more. But most of all, I will get back to that philosophy of detachment from the outcome. Does that mean I won’t be checking on sales reports or making lists, setting goals, or working on getting that next book out? Nope. But I will remind myself daily that NOW is all I have and I can’t get it back once it’s gone, so worrying about the outcome of things that are beyond my control will never make me happy, healthy, or sane. I’ll remind myself to breathe as often as is necessary and I’ll attack my lists one thing–one moment at a time.

Stress monster, look out!

What do you do to beat the stress monster?

Gerri Brousseau was randomly chosen as the winner of a free e-book copy of Heaven is for Heroes. Thanks you Gerri for commenting on both my posts last week here on the Scribes site and over at Market or Die.