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  • As an executive coach for almost 20 years, Francesca Giulia Mereu works with senior leaders and managers in global organizations worldwide. Some of her clients include: IMD Business School, COLT, Novartis, ST Electronics, the European Union and MSU (multinational special unit, Sarajevo). She graduated in Anthropology from the University of Lausanne (CH), is an NLP Master Practitioner, a yoga teacher and is certified in Kinesiology, Swedish massage, Qi-Gong and Brain Gym.In 2012 Francesca Giulia

    authored: Je recharge mes batteries published by Jouvence (France). This English edition is fully revised and newly illustrated.

    USD $ 10 (RRP)SGD $ 7.50 (RRP)EU 9.30 (RRP)

    Recharge yourBatteries




    E YOU

    R B









    LIA M

    EREU Francesca Giulia Mereu

    Foreword by prof. Maury Peiperl

    Be your best self more easily and more often

    Recharge your batteriesHow to be your best self more easily and more often

    How often do we recharge the batteries of our phone? Very likely every day or at least we check them every day.How often do we take time to recharge our own batteries?

    When your batteries are too low or too charged: Your actions are inappropriate reactions, often sabotaging your goals You get physically run down, mentally too wired or emotionally upset,

    or a mix of all three! Your words are not helping you ideas and might upset the people

    around You definitely neither act nor feel like your best self.

    When your batteries are at the optimal level for you: Your actions help you reach your goals You easily find the appropriate words to communicate your ideas You are vibrant and alert and also calm and groundedYou act and feel like your best self.

    This book offers simple tools and practical ideas to manage your energy based on my method that has already benefited busy professionals for almost two decades.

  • Copyright 2015 by Francesca Giulia Mereu - www.pem.pmAll rights reserved.

    ISBN-13: 978-2-9701073-1-6

    Illustrations copyright by Harry Van Der Velde - www.zicht.comFront cover design and lay out: Rosa Van Der Velde

    Back cover design: Reality Premedia Services Pvt. Ltd.

    This English edition is fully revised and based on the French version:Je recharge mes batteries Jouvence Ed. 2012.


    Illustrations by Harry Van Der Velde

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    To Artie Egendorf for his support and trust that

    practice makes possible long before it makes perfect

    This book is available on Amazon as Kindlehttp://goo.gl/xFcc7H

    The paper version is planned for January 2016

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  • Preface 6

    Introduction 7

    Recharge your Physical Batteries 15

    Recharge your Spiritual Batteries 95

    Conclusion 110

    Bibliography 114

    Why Facts and ideas to explore

    How Tools and techniques to try out


    Recharge your Mental Batteries 42

    Recharge your Emotional Batteries 67


    Further Information

    Why Facts and ideas to explore

    How Tools and techniques to try out


    Why Facts and ideas to explore

    How Tools and techniques to try out


    Why Facts and ideas to explore

    How Tools and techniques to try out


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    In my work with executives for over some 20 years, I have often

    found that, while an individual might have great strength in one or

    two resource areas, they would stand to benefit immensely from

    reflecting, and then acting, on the other key parts of the self. Indeed,

    it would not be an exaggeration to say that this has nearly always

    been the case. Those who have had this insight about themselves

    and acted on it have grown tremendously in their performance,

    their health, their self-confidence, and their satisfaction. Some of my

    closest friends and colleagues, as well as I myself, are examples.

    Take the time to read this valuable book and to try the exercises

    it offers - you will surely find something here that will contribute

    significantly to your well-being, and through this, to your

    performance in whatever profession you dedicate yourself to as well

    as to the well-being and performance of those around you.

    Maury Peiperl, PhD

    Director (Dean) and Pro-Vice-Chancellor,

    Cranfield School of Management (UK)

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    Like many very busy professionals, you know that your phone and

    laptop batteries must be charged regularly, but what do you do to

    recharge your own batteries?

    Do you often feel exhausted by the end of your day?

    Do you aspire to have a healthier lifestyle yet struggle to

    change your habits?

    Do you fi nd it diffi cult to wind down after work and to fully

    enjoy your personal life?

    Do you wonder if you will be able to keep up this pace for

    the next fi ve years?

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    If you answered yes to most of these questions, then it is time to

    consider optimizing your energy level. This book is inspired in large

    part from my experience as a leadership coach. Its very existence

    is thanks to the people who tested, commented on, and applied

    the techniques that they have learned - for almost 20 years.

    The seminars I facilitate are held in diff erent countries and in

    diff erent professional circles. The participants are very busy

    professionals. My challenge has often been to provide tools for

    people who have full schedules and little time to practice, yet want

    speedy results! The approach that I devised for my coachees,

    will also help those wanting clear and achievable next steps, and

    looking for concrete ideas quickly to translate into practice.

    Here are two goals you can achieve with this book :

    1. Increase your available energy to attain

    your goals more easily and improve the

    quality of your life both over the long term

    and during stressful times.

    2. Learn new tools to build a self-care

    routine to recharge your batteries on four levels: physical, mental,

    emotional and spiritual.

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    What is a self-care routine?

    It is a customised set of habits to sustain your energy on a daily

    basis. This routine prevents your batteries from getting too low,

    monitors your need to rest after a high, alerts you if are overusing

    or underusing the same resources and generally increases your

    ability to bounce back.

    We all have routines, habits and behaviors to care for our well-

    being. They might have been excellent

    at a given time, but they need to be

    regularly updated, just like soft- ware.

    Doing so on a regular basis will enable

    you to further build on what you already

    do and fi nd answers to questions such


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    Do you have enough energy to support your needs,

    priorities and goals?

    How do your current habits support your quality of life?

    Or, on the contrary, do some habits undermine or sabotage it?

    How could you recharge your batteries more frequently, even if

    you have little time to spare?

    Together, we will explore four levels to further improve these


    The physical level to increase

    your amount of energy.

    The mental level to lead to more

    consistency and clarity between your

    thoughts and your actions.

    The emotional level to channel your

    emotions and express them in a way

    that helps, and not hinders, you.

    The spiritual level to develop a strong motivation,

    rooted in your values. This level refers to everything

    meaningful in your life - passions, beliefs, and ethics

    - and not to a particular religion!

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    You can download a Self-Care Routine template from my web site:

    www.pem.pm - in the section :Try it out. A final clarification about

    two words that you will often see in this book: stress and resource.

    The term stress is used here as a synonym for blocked energy.

    The term resource means that this energy, once unblocked, may

    circulate freely in the four levels with noticeable benefits.

    Let me offer you an example: you just finished a meeting that did

    not end as you had wished and are still feeling frustrated. The

    frustration itself is a natural feeling. It becomes a problem if this

    frustration gets stuck inside you and you find yourself dwelling on it

    instead of moving on, blaming yourself or others for the outcomes.

    Your goal should be to regain access to your patience, your clarity

    or your focus ( your resources), so that you can learn, reflect and

    choose what you wish to do next.

    The same is true if you had a great day, but it is now late at night

    and you need to lower your adrenaline level and rest. What you

    want then is to access you inner place of calm and tranquility.

    The key is to move more easily from one state to the other. Its

    not about denying the facts or fleeing from a problem. Its about

    observing, recognizing and accepting what is happening inside of

    or around us, and responding more effectively.

    In this case, more effectively means that our decisions are then

    based upon a conscious choice that is better aligned with our

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    objectives, and not upon an uncontrolled, scattered reaction.

    A feeling of fl uidity and clarity emerges from this new approach,