Your Chosen Path Coaching and Custom Retreats

Wednesday, February 23, 2011

Come and join me, Teresa Wolf, Certified Retreat Coach on any of these fabulous horse retreats coming up:
Soul Discovery for Couples-March 4-6
Soul Discovery for Women-March 17-20
Soul Discovery for Mother/Daughter-May 13-15
All these retreats at the beautiful Southern Cross Guest Ranch in Madison, GA.
Prices are all inclusive!
Check out the link below for all the details!

Friday, August 20, 2010

Body Scan Meditation for Stress

Body Scan Meditation: Why and How

By Elizabeth Scott, M.S., Guide

Updated April 08, 2010

The body scan meditation is a simple and effective way to relieve physical stress.
When you're feeing stressed, it's common to carry stress in your body in the form of tense shoulders, a stomach 'in knots', through shallow breathing, or in other ways. When people carry stress in their bodies, they're often not even aware of it! When we're really stressed, we may be feeling physical discomfort but not connect it with our emotions. A body scan meditation is a practice that can be performed daily or even several times a day, and can help you learn to identify what you are feeling and where you're feeling it, and learn to release the stress in your body and mind. Try a body scan meditation right now!

Difficulty: Easy

Time Required: A Few Minutes

Here's How:

1.Sit in a comfortable place and fully relax your body. Let your breathing slow down, and start breathing from your belly instead of from your chest. (See this for more on breathing exercises to try.)

2.Starting with your head, notice any tension you're feeling as you practice your body scan meditation. Do you feel a feeling of tightness anywhere? Pain? A feeling of concentrated 'energy' around a certain area? Sit with it for a minute and notice what you're feeling.

3.If you notice any uncomfortable sensations, focus on them. Breathe into them, and notice what happens. (Many people notice that the feeling becomes more intense first, and as they continue their body scan meditation and keep their focus, the feeling dissipates.) Keep your awareness on that feeling for a little while, just staying present. Give yourself a little massage in that area if you want to.

4.Next, move down to your neck, and repeat these body scan meditation steps. Notice if there's any tightness, pain or pressure. Breathe into the areas you notice, and stay with the feelings. Gently massage your neck if you wish. Let the energy relax.

5.Continue this practice with each area of your body, moving from head to toe. Notice how you feel, where you're holding your stress, and what sensations you're experiencing as a result. Breathe, meditate, massage and relax. This can help you release tension in your body now, and be more aware of it in the future so you can release it then, too.


1.Practice this body scan meditation any time you feel stress, or several times through the day.

2.If you don't have a lot of time, you can do an abbreviated version of this body scan meditation by just sitting and noticing any place in your body that you're carrying tension, rather than moving group by group. This will become easier as you practice the body scan meditation regularly.

3.The body scan meditation can promote body awareness, stress awareness, and relaxation. Practice it often. You can also try progressive muscle relaxation, visualization breathing, and simple breathing exercises for releasing stress and tension in your body.
If you want to learn more about handling stress, attend the Soul Discovery on Horseback retreat Sept. 30-Oct. 3 at the Southern Cross Guest Ranch!  Contact Teresa for more information.  3 spaces left.

Friday, August 13, 2010

Tuesday, August 10, 2010

What are you noticing?

I have a very good friend, Helene Van Manen, who is also a coach who always asks, "What are you noticing?"  When someone asks you that question, what do you think?  Are you noticing the sounds of the wind whistling in the trees?  Are you noticing the stifling heat in the air?  Are you noticing the beat of your own heart and the breath of life deep within you? 
At first, you will notice the most obvious.  The sounds of the traffic, sirens blaring in the streets, dogs barking, school buses stopping and starting.  Later, you will notice the more non apparent things such as the tinkling of water from the water fountain, the chirping of the birds and the squawking of the squirrels.  You will start to notice things like your own skin which feels slightly damp from the humidity in the air, the slight taste of garlic in your mouth from lunch, the feeling of contentment deep down. 
Lately, I have noticed new things.  I notice every horse along the roads and watch to see if they look up.  I notice a wandering little black curly haired dog who is possibly not attended to and debate whether to pick it up or not.  I notice how much pride I feel within when my grandson, Ayden, walks into my home and puts his little arms around me.  I even exclaim to him, "My, how you seem to have grown!" (even though it's only been a week since I have seen him.)  The reply from him is, "That's because I am in first grade now, GiGi!"  Oh, so innocent! 
There is so much to notice in this world!  Take the time to notice. 
"What are YOU noticing, now?"
To notice nature and horses, please visit my website for an awesome retreat coming up:  Soul Discovery on Horseback. 

Friday, August 6, 2010

Large animals-Megafauna

Someone told me recently that there is actually a name for large animals.  I never heard of that before.  I decided to look it up and lo and behold, there is a definition! 
Megafauna means large animals. Sometimes, it is used to refer to the unusually large animals of the last ice age, such as mammoths. Sometimes, it is used to refer to large, extinct animals, such as the short-faced bear or the sabre-toothed cat. Sometimes, it is used to refer to dinosaurs. Sometimes, it is used to refer to large, modern animals, such as polar bears and hippopotamus.-Reference
I have always had a fascination with large animals.  I have owned horses, I have a giant Schnauzer, I love elephants, bears and large cats (not the house kind!).  Once you own a giant schnauzer, a miniature schnauzer just doesn't cut it for me! 
Horses always carry a special place in my heart.  During the time as a child, when we owned the horses, my sister and I were totally responsible for their care.  Every morning and night, even when there was school, we would take turns carrying water down to the barn and feeding our 2 horses.  We mucked the barns and stacked the hay.  It wasn't easy but it didn't matter to me.  It was a worthwhile learning experience as a kid to have those big animals dependent on us. 
Now, as an adult, I don't own horses anymore.  Living in Atlanta, the weather here is so hot, I couldn't stand to ride in the summer.  Wintertime is great!  I have recently found a really great farm where I can ride.  They even have my favorite breed-Appaloosa's (see picture below). 

I especially love the leopard Appaloosa's.  This farm, Southern Cross Guest Ranch offers fabulous home cooked food, 2 horse rides per day, luxurious accommodations, a pool and hot tub and more! 
Due to my love of horses and my love for doing retreats, I have decided to combine the two and do horse retreats!  This is really exciting for me!  I have one scheduled for this September 30-October 3 called Soul Discovery on Horseback.  If you would like to know more, contact me at 770-843-9046.
I'm just thrilled to have the opportunity to match 2 things in my life that I love, but isn't that what life is all about?
Teresa Wolf
Your Chosen Path Coaching and Custom Retreats
Direct:  770-843-9056 

Monday, July 26, 2010

Women and Horses Retreat

Are you a woman who loves horses? 
Would you like to combine your love for horses with an awesome leadership retreat at a beautiful horse ranch?  If so, mark on your calendar the dates of October 7-October 10.  More information to follow!

It's about you but not ALL about you!