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  • About
  • Coaching
    • Life Coaching
    • Business coaching
    • Leadership Coaching
  • Workshops
    • Compassionate Conversations
    • The Confidence Course
    • Free Monday Talk & Meditation
  • Retreat
  • Freebies
  • Books
  • Blog
  • Contact
  • 0 items

The Confidence Course

A six-week small group course for women to build self-belief and become your most confident self.

The Confidence Course is a six-week small group course for women. Whether you’re a leader, run your own business or simply want to find your true self and feel more confident in all areas of your life, this program is for you. This small group coaching program includes the most effective exercises and strategies I have used with clients to build self-belief over the past 20 years.

Each week I will introduce case studies, research, an expert interview, a guided meditation and practical exercises to teach you how to connect with the confident part of yourself.

The course will help you to discover a life that feels genuinely right for you.

The Confidence Course

What’s included in The Confidence Course?

The Confidence Course for women program includes:

6 X GROUP COACHING CALLS

6 x live one-hour group coaching calls with Kate held via Zoom.

WEEKLY WORKSHEETS

Worksheets, journal prompts, readings and a resources list linking to the latest research on confidence.

GUIDED MEDITATIONS

Guided meditations to help you connect with your innate sense of confidence and overcome limiting beliefs.

PRIVATE DISCUSSION BOARD

Access to a private discussion board to connect with other like-minded participants.

ONGOING SUPPORT

Partnering with a workshop participant each week for ongoing support.

BONUS EXPERT INTERVIEWS

Bonus expert interviews addressing specific areas of confidence.

All of this content is yours to access for six months from your course commencement date.

JOIN NOW

The next course commences March 2025 (first group call is Tuesday 11 March at midday).

Get in touch for a brochure if your workplace is enrolling you in the program or to arrange a workshop for your organisation.

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The Content

Module 1 – Defining ‘real’ confidence

We’ll explore what ‘real’ confidence is (and what it isn’t) and how you can genuinely build your confidence, regardless of your age or life stage. We will examine the difference between confidence and self-esteem and define how confident you currently are. We’ll identify the areas of confidence you most want to focus on during the program.

Module 2 - Discover your purpose

In this module you’ll learn how your personal values, your purpose and your vision are the most effective tools on your journey to build your confidence. I’ll share exercises to help you identify each of these elements so you feel a greater sense of clarity about yourself and your career and life direction.

Module 3 - Connect with your confident self

This week you’ll learn about how to identify with and engage your innate strengths. I’ll share practical tips to help you to connect with the most confident part of yourself and overcome imposter syndrome as you bring the confident you to life.

Module 4 - Manage your mindset

This week’s focus will be on letting go of the limiting beliefs that are currently holding you back. You’ll learn about cultivating a growth mindset, how to quieten your inner critic and how mindfulness and self-compassion can help you to move forward with a true sense of confidence.

Module 5 – Build courage and resilience

In this week’s module, we’ll look at the relationship between fear and confidence and identify the steps required to build courage as you begin to pursue your goals. We’ll discuss how to build resilience, how to manage conflict, how to elevate yourself and find support as you grow your confidence.

Module 6 - Create the habit of confidence

Learn how to move on from your self-sabotaging behaviours and cultivate the habit of confidence. This will keep you on track after the course has completed so you continue to pursue your version of a fulfilling career and life.

JOIN NOW

The next course commences in March 2025 (first group call is Tuesday 11 March at midday).

Get in touch for a brochure if your workplace is enrolling you in the program.

ENROL NOW »

Fee (AUD)

Upfront Payment

$825

Inclusive of GST

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Monthly Instalments

$275 per month (x 3)

Inclusive of GST

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The Confidence Course for corporates

Host a private group or a one-day workshop

Get in touch to find out about hosting The Confidence Course as a workshop for your leadership team.

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About Kate James

Kate James is an author, coach and mindfulness teacher who has spent the past 20 years helping her clients create confident, purposeful and fulfilling lives.

Working with emerging and current leaders and business owners, Kate uses tools from Positive Psychology, Acceptance and Commitment Therapy, and mindfulness philosophy to help her clients discover their values, strengths and purpose. Kate’s programs inspire clarity, confidence and inner calm.

Kate is the author of six best-selling personal development books including, Believe in Yourself & Do What You Love, Create Calm and Change Your Thinking to Change Your Life.

Previous clients include Origin Energy, University of Melbourne, Latrobe University, RMIT, Sensis, Freehills, Mallesons, Phillips Fox, IBM, Aviva, CSIRO, Urbis, Macquarie Bank, ANZ, NAB, Bank West, Clemenger, CHE, George Patts, Department of Transport, Department of Human Services, Department of Sustainability & Environment, Department of Justice and Brotherhood of St Laurence.

Read more about Kate…

What people say about Kate’s group coaching programs

CH, Lawyer, Melbourne

CH, Lawyer, Melbourne

‘Hi Kate, it’s a while now since I’ve seen you, so I hope you remember me. I came to see you in the first half of 2005, when I was working at a big corporate law firm and trying to work out what to do with my life – primarily in a career sense, but, of course, that led to all sorts of other questions. As you may remember, with your encouragement I eventually applied for a different role which fit much better with my personal goals and values. I was so ready to change directions, but I just couldn’t find a way to do it without that support. And the conversations that we had and the resources you gave me – the questions about values and the books you referred me to – were so helpful then and are still helpful now. I really value the experience of working with you, it has made me appreciate the choices I have so much more and realise that whenever I feel like I’m not where I want to be, I can do something to change it.’
Grace, Queensland

Grace, Queensland

‘My thanks to you for your career coaching guidance and direction over the past six weeks. You have provided me with the focus and tools to think deeply and broadly about where I am at and what I want to be and given me insights that have shone a light on what I need to do and how to go about it. It has been a truly rewarding learning experience.’
Dennis Danaher, Director Danaher Legal

Dennis Danaher, Director Danaher Legal

‘I’m a lawyer and I approached Kate for career coaching to seek direction about my future practice. Kate was fantastic. Together we worked through the ideas and workshopped the different career options available. From our discussion, I decided to start my own law firm which was something I previously had not fully considered. I have not looked back. Through this process, Kate offered advice and assistance from the preparation of the business plan and projected earnings to advising on the branding of the business. Without her assistance, I would not have achieved what I did in such a short space of time. Highly recommended.’
Leader, Sydney

Leader, Sydney

‘When I began career coaching sessions with Kate, I was at a very low point in both my personal and professional life. Kate’s thoughtful guidance has proved to be a turning point. She created an environment of complete trust that allowed me to provide information that was at the heart of the matter. In response, Kate was both kind and firm, as required. Her personal follow-ups created a clear set of practical action items, without losing sight of longer-term life goals. I have now emerged from my darkness, and Kate’s advice continues to guide me toward a more positive future. I strongly recommend Kate James to join your own personal team.’
Executive, Melbourne

Executive, Melbourne

‘I can’t recommend the coaching sessions with Kate James highly enough.  I was very sceptical about them before starting – imagining they would be full of corporate psychology jargon.  But in fact, I gained far more from them than I ever imagined, on both a personal and professional level.  The career coaching sessions are interactive, conducted in a warm and positive manner that encourages honesty and self-reflection, and are extremely practical in focus.  Their great strength is that they focus on your whole life and the way you live it, not just on your role as a manager.  I’ve learned a great deal both in terms of how I lead my life and how I perform in management, the one informing the other.  This holistic, down-to-earth approach has been the most helpful and realistic career counselling I’ve ever had.’
Elise Bialylew

Elise Bialylew

Mindful in May

‘I had some coaching sessions with Kate to help me in becoming clearer about a project that I dreamt of running. Kate is authentic, professional, sparkling with creativity and truly inspiring. She provided generous ideas and helped me to develop this idea into a reality. Kate’s practice is grounded in the wisdom of meditation and you can certainly feel her clarity in the room. I have already spread the word to my friends and would highly recommend seeing her.’
Kirsten MacKelden

Kirsten MacKelden

Real Weddings

‘Like many small businesses, our growth was rapid and exciting. Working with Kate as our business coach enabled us to put much-needed systems and processes in place to effectively streamline and manage our business. Kate worked with us to clarify our business focus and the challenges and opportunities that lay ahead. Sometimes I couldn’t see the forest for the trees, but Kate had a knack for giving things clarity and putting things into perspective in a succinct and professional way. Meeting with Kate was always an enjoyable experience and we hope to continue our relationship with her as we take the business to another level.’
liz-circle

Elizabeth Bull

Lizzy C Photography

‘I first engaged the services of Kate James as a business coach back during the initial stages of starting my business. Running a small business was still an unknown for me, and I felt alone and unsure of what I needed to do to make my business a success. Working with Kate really helped me clarify what I wanted to do and how I should go about doing it. She always gave me practical and achievable advice that worked well for my business and, importantly, aligned with my business ethics. Even many years after my initial meetings with Kate, I still regularly draw upon much of the advice she gave me. I credit a large part of my success to the advice and guidance she gave to me in the early days of my business, and the support she gives me to this day.’
cress

Cressida Bradley

Explosure

‘Kate showed me how to plan towards goals and activities that match my vision and strengths. Change is not scary or unsettling, it’s reinvigorating and natural. It just makes sense. These are life-long skills taught with such grace, logic and empathy. I’ll always be grateful for Kate’s insight and support.’ Cressida Bradley, Director of Explosure'
leanne-clancey

Leanne Clancey

Food & Travel Writer

‘I first met with Kate when I was at a real career crossroads. Kate helped me to nut out my values and aspirations, recognise my natural talents and then identify opportunities and pathways for me to put that all together so that I could actually make stuff happen. I love the way that Kate was able to calmly and pragmatically break things down to the basics. Put simply, working with Kate helped me to get clear – which has been nothing short of life changing.’ Leanne Clancey, Food & Travel Writer
jodie

Jodie Holmes

Seaside Creative

‘What has been true with your approach right from the beginning is that you’re not like any other coach. You listened to my personal/business challenges, and provided tools and insights to enable me to understand ways I could overcome the challenges I was faced with. You understood me and what I wanted from the coaching. I could not have envisaged the benefits that your coaching has made, or the results I’ve achieved after such a short period of time. The investment has paid for itself well over: in my new efficiencies, and releasing my focus on the one thing that had me frozen – unable to make progress. I now approach the future with excitement, anticipation, and empowerment. I would not hesitate to recommend Kate James of Total Balance to anyone who has goals and dreams, be it for life or business, that they want to achieve and don’t know where to begin, or how to get there.’
Sarah Fisher

Sarah Fisher

denu

‘I loved my coaching sessions with Kate and miss them now we’re done! In a very friendly and positive manner Kate helped me to pinpoint exactly what I was looking for in my career. We identified my passions, my strengths, ultimate job criteria and a whole lot more, including balancing career and family life. As a result of our sessions, I am about to launch my own business – something Kate helped me realise I’d been wanting to do for years and that if I didn’t give it a go, I’d likely have regrets. Her supportive and no-nonsense approach, including a wealth of experience and professional network were invaluable in assisting me to take the first very exciting steps.’
kerry

Kerry Rowett

Awaken Kinesiology

‘Kate has a real gift for helping her clients stabilise when they’re going through challenges, or a time of growth. She has a wonderfully calm presence. Her advice is practical, grounded and strategic and she expertly guides you to seek your own solutions. In working with me on my kinesiology business during a time of expansion, Kate was able to help me formalise plans, work through many decisions and provide strategic guidance. Kate is generous in her nature and wonderfully affirming and encouraging. I have also seen the highly positive effects working with Kate has had on some of my clients, who always speak of her with the greatest respect.’
Clare BowditchBig Hearted Business

Clare Bowditch

Big Hearted Business

‘I absolutely adore Kate. She is a highly skilled, generous and enormously gifted business coach, especially for those who don’t traditionally consider themselves “business people”. I discovered her through sheer luck (thanks Google), and I remain sincerely grateful for the counsel she offered me back in 2010 when I was first fleshing out the bones for what would become Big Hearted Business. Thanks Kate!’
CH, Lawyer, Melbourne

CH, Lawyer, Melbourne

‘Hi Kate, it’s a while now since I’ve seen you, so I hope you remember me. I came to see you when I was working at a big corporate law firm and trying to work out what to do with my life – primarily in a career sense, but, of course, that led to all sorts of other questions. As you may remember, with your encouragement I eventually applied for a different role which fit much better with my personal goals and values. I was so ready to change directions, but I just couldn’t find a way to do it without that support. And the conversations that we had and the resources you gave me – the questions about values and the books you referred me to – were so helpful then and are still helpful now. I really value the experience of working with you, it has made me appreciate the choices I have so much more and realise that whenever I feel like I’m not where I want to be, I can do something to change it.’
Jennifer, Melbourne

Jennifer, Melbourne

‘My thanks to you for your leadership coaching guidance and direction over the past six weeks. You have provided me with the focus and tools to think deeply and broadly about where I am at and what I want to be and given me insights that have shone a light on what I need to do and how to go about it. It has been a truly rewarding learning experience.’
Maria, Melbourne

Maria, Melbourne

‘When I began leadership coaching with Kate, I was at a very low point in both my personal and professional life. Kate’s thoughtful guidance has proved to be a turning point. She created an environment of complete trust that allowed me to provide information that was at the heart of the matter. In response, Kate was both kind and firm, as required. Her personal follow-ups created a clear set of practical action items, without losing sight of longer-term life goals. I have now emerged from my darkness, and Kate’s advice continues to guide me towards a more positive future. I strongly recommend Kate James to join your own personal team.’
Samantha, Melbourne

Samantha, Melbourne

I can’t recommend leadership coaching sessions with Kate James highly enough.  I was very sceptical before starting – imagining the sessions would be full of corporate psychology jargon.  But in fact, I gained far more from them than I ever imagined, on both a personal and professional level.  The sessions are interactive, conducted in a warm and positive manner that encourages honesty and self-reflection, and extremely practical in focus.  Their great strength is that they focus on your whole life and the way you live it, not just on your role as a manager.  I’ve learned a great deal both in terms of how I lead my life and how I perform in management, the one informing the other.  This holistic, down-to-earth approach has been the most helpful and realistic counselling/coaching I’ve ever had.’
CH, Lawyer, Melbourne

CH, Lawyer, Melbourne

Hi Kate, it’s a while now since I’ve seen you, so I hope you remember me. I came to see you when I was working at a big corporate law firm and trying to work out what to do with my life – primarily in a career sense, but, of course, that led to all sorts of other questions. As you may remember, with your encouragement I eventually applied for a different role which fit much better with my personal goals and values. I was so ready to change directions, but I just couldn’t find a way to do it without that support. And the conversations that we had and the resources you gave me – the questions about values and the books you referred me to – were so helpful then and are still helpful now. I really value the experience of working with you, it has made me appreciate the choices I have so much more and realise that whenever I feel like I’m not where I want to be, I can do something to change it.’
Jennifer, Sydney

Jennifer, Sydney

‘My thanks to you for your leadership coaching guidance and direction over the past six weeks. You have provided me with the focus and tools to think deeply and broadly about where I am at and what I want to be and given me insights that have shone a light on what I need to do and how to go about it. It has been a truly rewarding learning experience.’
Maria, Melbourne

Maria, Melbourne

When I began leadership coaching with Kate, I was at a very low point in both my personal and professional life. Kate’s thoughtful guidance has proved to be a turning point. She created an environment of complete trust that allowed me to provide information that was at the heart of the matter. In response, Kate was both kind and firm, as required. Her personal follow-ups created a clear set of practical action items, without losing sight of longer-term life goals. I have now emerged from my darkness, and Kate’s advice continues to guide me towards a more positive future. I strongly recommend Kate James to join your own personal team.’
Samantha, Melbourne

Samantha, Melbourne

I can’t recommend leadership coaching sessions with Kate James highly enough.  I was very sceptical before starting – imagining the sessions would be full of corporate psychology jargon.  But in fact, I gained far more from them than I ever imagined, on both a personal and professional level.  The sessions are interactive, conducted in a warm and positive manner that encourages honesty and self-reflection, and extremely practical in focus.  Their great strength is that they focus on your whole life and the way you live it, not just on your role as a manager.  I’ve learned a great deal both in terms of how I lead my life and how I perform in management, the one informing the other.  This holistic, down-to-earth approach has been the most helpful and realistic counselling/coaching I’ve ever had.’
RF, Melbourne

RF, Melbourne

‘I have been working with Kate for approximately six months and I cannot put into words what an inspiration and impact Kate has had on my life, decisions and outlook in general. Kate is very encouraging life and confidence coach. She has reinforced my confidence in the choices I’ve made and enabled me to trust my intuition. Kate has a very positive, unique and gentle approach and her outlook is very refreshing. Above all, the coaching was motivating, enabling me to focus on my future goals and put in place actions to achieve these goals and continually monitor my progress.’
TJ, Sydney

TJ, Sydney

‘My work with Kate has brought home the importance of knowing what I value in life, and of working out how I can live accordingly, at work and at home. Kate’s keen perception meant that I felt understood. In addition, her experience with other clients helped me to realise that many people feel like me and that I am part of a valuable sector of society. This realisation has given me more confidence in myself, and a sense of optimism about the future that I was lacking before. Thanks for your professionalism and humanity, Kate.’
Caroline Cull, Melbourne

Caroline Cull, Melbourne

It has been a privilege and joy to have had Kate James as my personal coach. It has helped me to articulate a vision for my life that is truly meaningful to me and has given me the tools and guidance to move towards it. Kate is calm, kind and compassionate and her advice has helped me turn a difficult corner in life that I could not see my own way around. Thank you Kate.’
Louise, Brisbane

Louise, Brisbane

The Holistic Ingredient

I have held mixed feelings around personal coaching in general, as I am a gentle person who does not identify with the ‘ra-ra’ hype associated with some forms of coaching, but I knew I was keen to explore some ideas with depth and felt Kate’s approach and insight would be the right fit for me. I would highly recommend Kate to anyone interested in gaining perspective at a deeper level, but also needing the practical tips to follow through on goals and ideas.’
Amy Crawford

Amy Crawford

The Holistic Ingredient

Like everything that the gifted Kate James does, this delightful book is full of gentle, thoughtful and poignant messages that do as the very name says, it inspires the reader to Believe in Yourself & Do What You Love. This gorgeous book simplifies what can be a particularly overwhelming process of finding our true purpose; encouraging us to take time in this journey, to embrace vulnerability, to ask the deep seated questions of ourselves without judgement – but with self compassion and kindness. Gently directing our self discovery through her gorgeously positive words, Kate’s book is the perfect accompaniment to a comfy couch, countless cups of tea, scrap books and pencils. It is a must read for anyone questioning their journey and in need of further clarity and encouragement.’ Amy Crawford, The Holistic Ingredient
Angus Wurth

Angus Wurth

Bonsai Media

Kate’s approach in her coaching sessions is relaxed and friendly while being efficient and results driven. She very quickly understood where my business was at and as such was able to provide me actionable tasks that resulted in increased profit at a time when it was much needed. I will see Kate again and continue to recommend her to other business owners.’ Angus Wurth, Bonsai Media
Elise Bialylew

Elise Bialylew

Mindful in May

I had some coaching sessions with Kate to help me in becoming clearer about a project that I dreamt of running. Kate is authentic, professional, sparkling with creativity and truly inspiring. She provided generous ideas and helped me to develop this idea into a reality. I had been to other career counsellors in the past but this was an entirely different experience for me. Kate’s practice is grounded in the wisdom of meditation and you can certainly feel her clarity in the room. I felt absolutely blessed that although I found her through a random web search, she proved herself to be so helpful. I have already spread the word to my friends and would highly recommend seeing her if you are needing inspiration and support to reach your goals.’ Elise Bialylew, Founder, Mindful in May
clare bowditch

Clare Bowditch

Big Hearted Business

‘I absolutely adore Kate. She is a highly skilled, generous and enormously gifted business coach, especially for those who don’t traditionally consider themselves “business people”. I discovered her through sheer luck (thanks Google), and I remain sincerely grateful for the counsel she offered me back in 2010 when I was first fleshing out the bones for what would become Big Hearted Business. Thanks Kate!’
Emma

Emma

“Thanks Kate! This program has refocused and rejuvenated my life. I have so many changes in progress and am actually enjoying the process and the challenge instead of feeling impatient. I am calmer, happier and excited about a future that reflects my true self.” 
catherine

Catherine

"Working with Kate has literally been life changing. In addition to being extremely professional and having the highest integrity, Kate is wise, kind and generous. She is passionate about making a difference in people's lives and does just that with her compassionate, grounded and creative approach. When I first met Kate, I was longing to find more meaning and purpose in my life but I lacked the confidence to start pursuing what inklings I did have. Working with Kate helped me gain clarity and, more importantly, develop the self-belief to pursue what is truly aligned and meaningful for me. What a gift! Thank you Kate."

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Uncertainty has been a consistent theme in my life at the moment. With clients, friends, family and even for me at a personal level.I feel hugely grateful for mindfulness practices during times like these and I’ve also found the following five steps to be helpful.1. Find pockets of certainty, wherever you canTidy the house, sort your finances, clean out your wardrobe, organise your paperwork, plan your meals for a week. Making the small things around you feel ordered and beautiful will help you to feel a little more at peace.2. Appreciate the things that make your life beautifulOne of the things I became aware of while we were on holiday in Tassie was how much natural beauty was around us every day. Try engaging your sense of gratitude with every meal you eat, every friendly encounter, every interaction with nature and every opportunity you have to experience or engage in creativity.3. Make time for practices that are genuinely soothingIf meditation isn’t your thing (and it isn’t for many people), try a different form of mindful relaxation. On a recent Insight Timer Live we explored this topic together and came up with dancing, singing, reading, walking, yoga, pilates, gardening, playing, sketching, painting, skiing, paddle boarding, surfing. The most important thing is that you make time for whatever it is that brings you some calm. 4. Acknowledge your feelings and offer yourself compassionMake room for all of the emotions – the fear, anxiety, worry, sadness, anger, frustration and powerlessness. Notice where you feel those emotions in your body and offer yourself genuine compassion.5. Make peace with uncertainty, as best you canWe won’t feel uncertainty every day but it’s likely that we’ll experience it often in our lives and we’ll probably always find it difficult. Remind yourself that nothing will stay the same forever and you’re strong enough to handle this. ✨
“May your choices reflect your hopes, not your fears.” Nelson Mandela ✨
“And into the forest I go, to lose my mind and find my soul.” John Muir ✨
A follow on from last week’s post about aspiring to simplicity. I’m on holiday in Tasmania where I was lucky enough to live for ten years. Yesterday, as we drove through the countryside, I was struck by a lovely memory. At around the age of 12, I spotted many abandoned little cottages, very much like this one. I knew at the time that the simple beauty was all that I would ever want and need in my lifetime. A humble home surrounded by plenty of nature. I had a picture of myself planting a garden, reading by the fire, writing at a little wooden desk and baking in an old fashioned kitchen. Maybe one day having my own children and sharing my love of nature with them. Almost 50 years later, it’s still all of these things that fill me with joy and give my life meaning. I think most of us knew ourselves well at that age yet often, we lost trust in what we believed in and started shaping ourselves to please other people. Can you remember what it was you dreamed of? ✨
An invitation to go a little more gently this week. To let go of some of your striving. To notice the things that you already have. And to make sure that you really do treasure them. ✨💛
Since writing last week's post, I've had my value of 'inner harmony' front of mind, because it's something I don't always find easy.I've been a worrier all my life, so even after years of meditation practice, I sometimes find it hard to create a quiet mind – unless I'm immersed in nature. When Chris encouraged me to try paddle boarding a few years ago, I had no idea if I'd be able to do it. I'm not naturally sporty so things like this don't come easily. But something magical happened when I first stood on that board and looked into the beautiful clear water.I felt (and still feel) transported to a place that removes me from all of my worries. I become immersed in the wonder beneath me. The forests of seaweed, the schools of fish, the way the sunlight creates patterns on the seabed and once, we paddled with dolphins. All of it is truly magical (and quite miraculous that I can keep my balance). I didn't mention last week that one of my other values is courage, which is the one I embraced when I first went out onto the water.The irony is that some of the moments that bring the most peace are made possible when I do something that scares me. ✨
One of the things I do with almost every new client I work with is a values exercise. It's such a powerful tool to help you identify what really matters in your life. Once you've chosen your personal values, you begin to understand why certain choices, places or relationships, feel so right. And why others really don’t. Your values will help you make meaningful choices that shape how you live every day. And as soon as you start living in alignment with your values, your life immediately becomes more meaningful.Do you know your top three values? I’d love you to share them if you do. Mine are inner harmony, kindness and connection. As well as connection with others and myself, this includes a deep sense of connection with nature which is why we live where we do. 🌿 If you’re interested to discover your values, I’ve included a link in my bio to an easy exercise that will help you gain clarity on yours. It really can be life-changing. ✨
This morning on @insighttimer Live, I spoke about the practice of gratitude and how research has found it to be an antidote to many physical and psychological challenges.It can improve sleep, reduce fatigue, and lower levels of cellular inflammation. One study found that those who practice on a regular basis experience less depression and are more resilient following traumatic events.Another called it “the mother of all virtues”, in that it encourages other virtues such as patience, humility, and wisdom.In my own life, it has been a daily practice for a few decades now. At the end of each day, an app on my phone called Grateful sounds a reminder and allows me to add a few words and photos.The best thing is that I now have a collection of my favourite memories that I can scroll through at any time. I took this pic just over a week ago at our local beach. At the end of an afternoon of swimming and paddling with Meg and me, Oscar said, “Grandma, that was the best day ever.” I love that he’s already grateful for the simple pleasures. ☀️
Five ways to be more true to yourself this year.I spent so much of my time in my twenties and thirties doing things to please other people instead of trusting myself and listening to my heart. It wasn't until I found the courage to accept that I might be criticised no matter what I chose that I found the courage to be true to myself. And I can honestly tell you, it's life changing. I hope the following quick tips help. 1. Let go of the idea that you need to do what’s expected of you. In Bronnie Ware's book, The Top Five Regrets of the Dying, number one on the list is, "I wish I’d had the courage to live a life true to myself, not the life others expected of me."2. Believe that you’re strong enough to handle some criticism. It might still be hurtful but after a short amount of time, that hurt will pass. The more you're being real, the less critical you'll be of yourself, and that's energising.3. Trust that you already know what fulfills you. Often when I meet a new client they tell me they don't know what they want. Once we get talking, it turns out that they do, but like all of us, it can be confronting to be really honest with themselves. 4. Give up one thing that hasn’t been serving you. This can be literally anything. Whatever it is that you choose, do it from a place of self-love not from a place of self-criticism.5. Take one courageous step towards the life of your dreams. It doesn't need to be huge but when you want something to change, there has to be some action taken. Make the phone call, update your profile, send (or accept) an invitation, join a class...it doesn't matter what you choose, just do something. ✨
© Kate James 2025

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We acknowledge the traditional custodians of the lands we live and work on, the Boonwurrung people of the Kulin Nation and pay our respects to elders past, present and emerging.

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