"In character, in manner, in style, in all things, the supreme excellence is simplicity."

-Henry Wadsworth Longfellow

Hello Sheila,

Hello June! Here we are in the sixth month of the year, nearly the halfway point and a transition into a new season. I was out on a walk this week and marveled at the fullness of the landscape, such a contrast from the sparseness of winter and a satisfying feeling as the light and warmth continue to grow in the coming weeks.

Mark this newsletter and share it with friends. It contains lots of useful information for June including menu ideas, calendar, and monthly challenges.

Welcome to all new subscribers! I send these emails out on the first of each month to mark our journey through the year and maintain on our path of health and wellness of body, mind, and spirit in our individual lives and our collective experiences.

We begin June in Gemini Season and we may be feeling much more social and extroverted than usual. Ruled by Mercury, there will be lots of new ideas and thoughts swirling about, it's a fun and social time. Later in the month, we will reach Summer Solstice, the longest day of the year in the northern hemisphere. I always enjoy this time of year with the long days feeling endless and enjoying garden parties and BBQs.

This June we are also trying to make sense of what is going on in the world around us; situations and disruptions to "life as usual" that seem to know no bounds. It can be easy to get swept up in the whirlwind and emotion of it all. The truth is that the best thing we can do is focus only on that which we can control and that which is related to our own present situation. Anything else is not a good use of our attention, energy, and resources.

The focus of June is SIMPLICITY.

We are on a journey this year already having explored COURAGE - REST - RELEASE - INNER TRUST - and NEUTRALITY.

This month we take a step back and refine it all with SIMPLICITY as we enter into another cycle of the summer season. And oh how grateful we are that it is summer. At this halfway point of the year, it's a great time to reflect on how much we have been through and accomplished already and to use this time as a launching point for the next six months.

Simplicity is the key to a balanced and mindful life. In this fast-paced world it's so easy to be overwhelmed with tasks, demands, and distractions. A focus on simplicity requires that we clear the mental and physical clutter that weighs us down. As we hone in on what truly matters, we create a sacred space for clarity, peace, and a deeper connection with ourselves and our loved ones.

This may mean saying no to things that no longer serve us or revising and streamlining a daily routine. Simplicity is a powerful tool to reduce stress and boost overall happiness in life. In simplicity we rediscover the joy in little things that enhance our sense of well being. In June embrace the idea that less is more!

Self-care of body, mind, and spirit is ongoing and essential. We are now living in a new world that requires that we strive to live our best each and every day. While grace and compassion always remain available, there is also a great ease in taking control of the reigns to leading our best life!

Our bodies and emotions are giving us feedback every day and we have a lot of tools to keep ourselves in balance. We can only be our best when we have health, clarity, and vitality in our whole selves. My experience this year has been that I need much more sleep and really need to honor that to be able to be present with good energy from day to day.



I invite you to check out the content on my website where you will find blog posts on a variety of relevant topics as well as past newsletters. Share this with friends who you think would be interested, supported, and inspired.

May your month be blessed and your growing practice of simplicity bring light and harmony in your life, your family, and your community.

Cheers,

Sheila

sheila@sheilascoaching.com

"Simplicity is the keynote of all true elegance." - Coco Chanel

Announcements:

I've got a few things percolating at the moment - no surprises there! Lots of works in progress. Here's the latest.

YouTube Channel is Live - @SheilaROConnor

I have started a YouTube channel focusing on Weather and Wellness.

So many things to learn and develop in this space. It's a fun project on a topic that I know a lot about and I've been talking about for some time now. Thank you to those who have encouraged me to dive in and get started!! Tune in to the videos each week and learn about how you can understand the weather better to avoid migraines and deal with other weather related health symptoms.

Come on over, like & subscribe, and stay up to date.

Calendar: Now that the weather is better in the summer I will resume monthly country walks a short train ride from London. Kick off the weekend with some fresh air and enjoy the fullness of the landscape.



14 June - Saturday Morning Circular Country Walk in the Chilterns Hills in Tring. 7:45 from Euston Station - back to London around 1 pm. Register here.

12 July - Saturday Morning Country Walk - full details TBA

Newsletter Update - In the coming months I will be revising the newsletter to a paid subscription format. There will continue to be a free abbreviated edition with the full content edition being subscription based.

1:1 Clients will continue through the summer. Get in touch now to get started moving closer to your goals. I typically work with clients for one to three months with check-ins every other week. Referrals welcome. Click here for description of services.

Other Services: in addition to 1:1 health coaching I am available on a consulting basis for the following:

• Meal planning and family meal planning
• Recipe revisions for specific dietary requirements, option to include food preparation while transitioning to new diet
• Menu planning for parties with option to include food preparation
• Country walks for groups in Southern England
• Group presentations in person or virtually see website for areas of expertise

Reply to this email or send an email to sheila@sheilascoaching.com to schedule a free initial consultation and get started.

1:1 Health Coaching

These sessions are customized and client led. I don't have a "program" to sign up for. That wouldn't make sense because we are all different and living in dynamic environments and communities.



Have you tried diet and lifestyle options before opting for a medication with risk of side effects?

Diet and lifestyle adjustments are the long game. While it can seem overwhelming at first because these monumental shifts involve habits and even our emotions connected to food.

All of my work is totally bespoke to you and your specific and unique situation. I partner with you on your health journey and explore how to incorporate the best health practices into your life with minimal disruption and maximum impact.You may also responsible for health and wellness of a family. There are dozens of routes you could take to navigate health challenges, and you need to know which one will work best for you and your situation. It's the simple tweaks that can really move the needle here and they might be in your blind spot. A health coach can dial in the best place to start.

I have a track record of experience supporting clients to the feeling of freedom that comes making empowered choices for your health and living out all the positive benefits.

Click here to schedule a free consultation and take that first step.

All of my work is totally bespoke to you and your group. Email me at sheila@sheilascoaching.com to discuss how we can work together.

Focus of the Month: SIMPLICITY

Pride Month all month long around the world. Check your local calendar for parades and activites.

1-7 June AIDS Lifecycle 2025 - Final Ride - 545 mile Bicycle Ride from San Francisco to Los Angeles

11 June - Full Moon - the full moon illuminates the fullness in our lives and is an opportunity to practice gratitude and recognize growth. This one is somewhat special as it falls near solstice the halfway point of the year.

15 June - Father's Day

20/21 June - Summer Solstice - longest day of the year - Northern hemisphere

20/21 June - Cancer season begins - a water sign ruled by the moon and the beginning of the summer season.

25 June - New Moon - the new moon carries the greatest potential for new beginnings and growth

Special Shout Out to the final ride of AIDS/Lifecycle, an epic 545 mile journey down the coast of California, from San Francisco to Los Angeles. Since 1994, AIDS/LifeCycle and its predecessor the California AIDS Ride have raised more than $286 million, making the event the largest fundraiser for HIV and AIDS in the world.

I participated in this ride in 2012 and 2013 pushing through and learning more about myself than I even thought was possible at that time when my family was in the throes of the challenges that led me to become a health coach.

Thank you to those who supported my ride and our family during that fragile time.

We are all a testimony to what happens when you focus exclusively on the best possible outcome of any given situation! That 11-year old boy who was just barely getting by at the time is now at the top of his class studying Physics to complete his degree next year.

I found a little excerpt from the thank you letter to my donors for the ride in 2013:

"Everyone deserves to be loved and supported within their deepest challenges and most vulnerable selves." - Sheila O'Connor

Challenges of the month - SIMPLICITY

"It is better to be despised for simplicity than to suffer agonies from everlasting pretense."

-Seneca, Dialogues and Letters

The body, mind, and spirit are all connected. Many things will support more than one simultaneously. Also, when we focus on one area we may find ourselves uplifted in other areas as well. In terms of focusing on simplicity, it is very much about slowing down ones step at a time, noticing when things are more complicated than necessary, and shifting into the most simple and present possibility in any given situation.

Choose one challenge to focus on for yourself this month, one that most resonates for you and may make the greatest impact for yourself. Do it everyday. Practice self-compassion.

Bonus - respond to this email and let me know which one you are focusing on!

Body - Mind - Spirit

• Take a walk every night after dinner and reduce or eliminate use of devices in the evening.
• Prepare meals with fewer ingredients.
• Get out in nature each week - be barefoot on grass, sit under a tree, walk in a park, beach, forest without distraction. Let the Earth restore you. Read more about grounding: It's time to get grounded
• Practice mono tasking: choose on task or more each day to do without multitasking. Whether it is writing an email, having a conversation, or washing dishes, do it simply and presently.
• Let something go - each week release something that no longer serves your spirit - a grudge, a fear, an old belief or behavior. Journal it, bless it, and let it go. (Marie Forleo tells about letting go of overwhelm and saying "I don't do overwhelm" whenever she noticed moving back into that pattern.)
• Digital Declutter - Choose one app, notification, or digital habit to remove or pause for the month. Notice how this shift allows more energy and attention to be present and creative in your life.
• Declutter one space each week. Pick a small space - a drawer, shelf, or countertop and clear it out. Notice how your body feels lighter when the physical space around you is clear of clutter.

The purpose of these monthly challenges is to create new neural pathways and establish habits that support living our best and highest version of our lives. This happens in body, mind, and spirit.

Stay hydrated and get plenty of protein to have energy throughout the day and support all cellular processes, to make good decisions, have healthy digestion, muscle recovery, and so much more.

I love focusing on just a couple of things at a time. Remember this is about building strong foundations one brick at a time. Continue to stay well hydrated, get plenty of movement throughout the day, don't skimp on sleep, and practice gratitude.

June is cherry season. Enjoy it while it lasts!!

MENU OF THE MONTH:

"Simplicity is the ultimate sophistication." - Leonardo da Vinci

Sometimes mealtime can get overcomplicated. Summer is a great time to pare back and simplify. Let the seasonal ingredients shine nourish yourself and your families.

Take a moment to check in with your body each day or for a particular meal and ask your body the question, "what do you need to be nourished today?" You can even tell your body - let's keep it simple today... and then trust the feedback you receive. From time to time at the end of the day all I want is a sardine toast on a baguette. Such simplicity and so perfectly satisfying.

These menus are meant for you to adapt them to your likes and preferences and what fits best into your life and your regular meals. They are a framework to be adjusted.

Days are longer and warmer in June. We are typically more active and may crave more replenishment from carbohydrates like the seasonal fruits and vegetables. That will likely be reflected in a shifting menu this month. Heavy stews and roasts are no longer on the menu.

Breakfast:

Fresh Fruit

Avocado toast with smoked salmon

Picnic Lunch:

Gazpacho

Boiled eggs (aside or as garnish of soup)

Walnuts (aside or as garnish of soup

Manchego cheese and Serrano ham with baguette

Snack: Cherries

Dinner:

Lemon Garlic Chicken - excellent grilled!

Cucumber and tomato salad or tabouleh

Ricotta with almonds and berries and honey drizzle

After dinner/bedtime beverage:

Hibiscus tea - hot, iced, or room temperature

Get in touch if you would like more menu support or a specific recipe.

Email me at sheila@sheilascoaching.com

"Simplicity is the key to brilliance." - Maya Angelou

Walking in the Lake District, UK, May 2025.

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