Mindful Actions

Boost your productivity and advance your career with mindfulness techniques! Join host Beth Backes on Mindful Actions, the podcast that empowers working women to feel better and achieve success. In this episode, we uncover the power of time blocking combined with mindfulness for enhanced focus and optimized days. Meetings dominating your schedule? No problem! Beth provides tips on making the most of your time before and after meetings to boost your overall productivity.

Mindfulness and self-awareness are key to unlocking your full potential. Adapt the demands of work to fit your unique skills and strengths. It's time to show up as your best self and thrive in your career. You were hired for a reason—don't hold back! Listen to the episode for a calming mindfulness practice that will center you and set intentions for a productive day and week. Tap into your clear, focused mind and envision yourself creating meaningful outcomes with intention and efficiency. Take a deep breath and embrace the power of productivity through mindfulness.

Tune in to Mindful Actions on your favorite podcast platform and embark on a journey towards success, self-love, and joy. Remember, you have the ability to achieve greatness—trust your gut and take the first step today!

MINDFUL ACTION: Add a bit of mindfulness when looking over your schedule each day and think about what you can do to feel better about it.

In this empowering episode, let's dive into the transformative ways mindfulness can help you handle stress, recover from challenging situations, and radiate confidence in your career. We share practical tips on handling stress triggers, embracing the power of the pause, and claiming confidence in high-pressure meetings and presentations. Learn how visualization, affirmations, and active listening can boost self-confidence and foster better relationships in the workplace. Tune in and unlock your potential for success through mindfulness and meditation.

MINDFUL ACTION: Pick one of the practices mentioned in the episode to incorporate into your work week. See how your mindset and/or confidence begins to shift in how you handle yourself with clients or in meetings.

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Join us on Mindful Actions, the podcast that explores the power of mindfulness in finding happiness and balance amidst life's busy and stressful schedules. Discover how small differences, both in our bodies and minds, can hold valuable insights and affect the bigger picture. Through awareness and acceptance, we can adapt, adjust, and make conscious choices to create amazing transformations. Let's journey together towards progress, not perfection, as we explore mindfulness in action.

MINDFUL ACTION: Notice something small, either something in your body, or a thought in your mind, that has sort of snowballed into something bigger and backtrack to figure out where it all stemmed from.

FULL MEDITATION FOR BALANCE:

Get ready for a major energy shift in this episode of Mindful Actions. Take a journey in self-discovery and clarity with Beth to identify which path in life is right for you. Unlock your strengths and talents with mindfulness and meditation!

MINDFUL ACTION: Identify one thing about yourself that you really love and want to grow and become more confident in.

Are you feeling down and overwhelmed? Do you have a hard time finding joy in your life? Meditation is a natural and effective way to overcome sadness and open up to more fulfillment. This episode will show the 24 hour rule, and how to practice meditation techniques to soothe your mind, body, and soul and break through feelings of sadness.

Don't let sadness control your life. Take the power back and find your own peace and joy. Listen to this episode to learn how meditation can transform your life and break through feelings of sadness. Take this opportunity to learn tools and strategies to help you achieve true happiness and fulfillment.

MINDFUL ACTION: Use the 24 hour rule any time you are having a bad day, experiencing a bad mood, or feeling heavy emotions.

MANTRA: This is how I feel today, tomorrow will be different.

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Are you looking for a way to relax and focus your mind? Chanting mantras has been used for centuries to reduce stress and improve your mood. In this video, you'll learn all the incredible benefits of chanting mantras and how to apply them to your life.

We'll walk you through the basics of mantra meditation, share some tips and tricks to maximize your experience, and explain why chanting mantras can be beneficial to your mental and physical wellbeing. You'll also learn about the scientific evidence that supports the positive effects of mantra chanting.

Subscribe to our newsletter and get a FREE mindfulness ebook and gain access to exclusive content about mindfulness and meditation. Unlock the power of your mind and body with the knowledge you'll gain from our video. Join the good vibes, and discover a new level of peace and tranquility with mantra chanting.

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Are you feeling stuck in life? Not able to make the changes that you know you need to make? Often, we don't make changes because we want to. We make changes because we need to. Change begins with your mindset, and this episode will show you how to use mindfulness and meditation to create the life-changing shifts your journey requires. It's never too late to make those changes you've been wanting to make. Listen to unlock the barriers that are holding you back, and finally make the progress you need to make. Save this episode so you can come back to it any time you're feeling stuck and blocked with your progress.

MINDFUL ACTION: Notice how it feels when you're excited and ready for a change versus when you're hesitant and unsure about a change. How does it feel in your mind and body? Journal it out to help you identify the common barriers that appear for you.

WEEKLY MANTRA: I open my mind and I open my heart to new possibilities.

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The process of slowing down to avoid burnout is essential. The concept of "non-striving" is one of the 7 attitudes of mindfulness where we stop pushing ourselves and slow down to experience life as it is. Taking a break doesn't necessarily mean taking a long vacation or quitting your job. It can be as simple as taking a few minutes each day to focus on self-care activities such as exercise, meditation, or hobbies that you enjoy. These activities can help you relax, reduce stress, and recharge your batteries. Join me this week in taking a break. 

MINDFUL ACTION: Slow down and experience life.

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You may have heard that self-love and self-care is all about pampering yourself with spa days, indulging in retail therapy or going out with your girlfriends for a night out. While these activities can be enjoyable and may help you feel good in the moment, they barely scratch the surface of what self-love truly entails.

Self-love is not just about treating yourself with material pleasures; it's about cultivating a deeper sense of compassion, empathy, and understanding towards yourself and your body. It's about acknowledging your worth and taking care of yourself in a holistic manner.

The journey of self-love can be a challenging one. It requires self-reflection and an understanding of what truly matters to you. It also entails being kind to yourself, forgiving yourself for past mistakes, and learning to appreciate and embrace your flaws.

Self-love involves setting healthy boundaries for yourself and those around you. Ultimately, it is a process of growth and self-discovery. It's about learning to love and accept yourself fully, and to treat yourself with the kindness and care that you deserve.

So join us on this episode as we explore the deeper truth behind self-love, and why it's more than just a superficial concept. We hope to inspire you to embark on your own journey of self-love, and to cultivate a greater sense of compassion and understanding towards yourself and your body.

MINDFUL ACTION & WEEKLY MANTRA: I am worthy of love. Real love. In it's purest natural form.

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The advice I'd give my younger self is to follow your heart, not your timeline. Forget about the timeline society has taught us to follow in order to be "successful". Success is a moving target. It's different for everyone. 

What have you learned over time that you want to focus on? This episode is going to give you a chance to explore and dive deep into your growth so you can give advice to your younger self, current self, and future self.  We explore the power of mindfulness and self-love to create a positive growth mindset to stop feeling stuck in our life in order to move forward. 

MINDFUL ACTION: What advice would you give your younger self?

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Be inspired to use your individual strengths to create a positive impact on the world. We all have unique talents and abilities that can be used to contribute to a greater good, and to current issues we are dealing with. Learn how to channel your unique qualities towards meaningful goals. Whether you're a student, a professional, or simply someone looking to make a difference, this episode offers practical advice on how to tap into your true nature and use it to create positive change in your community and beyond.

MINDFUL ACTION: Identify something you're dealing with that is exposing your weaknesses, and flip it around with a new perspective to utilize your strengths instead so you are more confident. 

WEEKLY MANTRA: I am strong. I am talented. I am uniquely me. 

This is a super cool episode, if I do say so myself! Tune in to explore the power of how music can connect the mind and body and create a sense of quiet and calm. We'll dive into the science behind how mental stimulation and meditation can help improve mental focus, clarity, and overall wellbeing. We'll also discuss the benefits of using binaural music for meditation, and how it can help enhance the effects of meditation and your mental state. Finally, we'll explore various techniques to help you incorporate these practices into your daily life. So join us as we explore the world of mental stimulation, meditation, and binaural music!

MINDFUL ACTION: Write down the different songs or genres of music that you prefer when you're in different moods. Create some new playlists that you can reference when you need them!

Hz FREQUENCY LEVELS:

• Delta - 1 to 4 Hz (deep sleep and relaxation)
• Theta - 4 to 8 Hz (reduce anxiety and meditation zone)
• Alpha - 8 to 13 Hz (promote positivity, decrease stress)
• Beta - 14 to 30 Hz (increase concentration or focus)

MUSIC SAMPLES:

The quote "put your happiness over everything" by s. mcnutt is debatable. It can be interpreted different ways. How does this quote make you feel? Let's explore the idea of prioritizing happiness in order to live a better life, while also not being too selfish. We will challenge the popular notion of "putting your happiness above everything else" and instead, offer a more balanced approach to self-care and connecting with others. This episode features a 10-minute guided meditation aimed at relaxing and creating positive energy within yourself that can help you get out of a slump next time you're feeling down. Join us as we chat about the importance of finding the right balance and discover new ways to cultivate a happy and fulfilling life.

MINDFUL ACTION: Make a list of the things that make you happy. What bring you joy and what drains your energy?

MANTRA: I prioritize my happiness to make a positive impact on the world around me. 

This episode explores the concept of letting go of the past and judgments that hold us back from living in the present moment. We'll discuss how judgments and attachments to the past can prevent us from being fully present and mindful in our daily lives, and how releasing these judgments can lead to a greater sense of inner peace. We'll also share tips and techniques for letting go and finding acceptance with the people and relationships in our lives, as well as explore the benefits of living in a non-judgmental state. Whether you're a seasoned mindfulness practitioner or new to the practice, this episode is sure to offer valuable insights and inspiration for living a more peaceful and present life.

Explore the concept of mindful eating from an exciting different perspective than the typical "pay attention to what you're eating" mantra. I had a lot of fun chatting this week about how your food choices can vary from day to day, and how it can lead to a more positive relationship with food. We also dive deep into tuning into our bodies and working towards listening to the signals instead of letting our minds control our eating habits. We'll discuss the terminology differences between food choices and balanced diets, and how to break down old food barriers. Our meditation this week will focus on incorporating mindfulness into listening to our body queues. Join me as we experience the world of mindful eating and learn how to make the most of every bite.

Weekly Mindful Action: Listen to your body and look out for unwritten "rules" you may be following when you eat. 

*Note: The meditation portion of this episode will be best experienced while wearing headphones. The music accompanying the meditation this week will create an incredible atmosphere for tuning in to your body. Notice the beat of the drums when you're listening to your heart, and the eerie space when tuning into your mind. I'm confident it will create a whole new level of meditation for you. Enjoy! 

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Let's talk about how to overcome fear-based motivation and embrace growth on your own terms. I get real in this episode sharing mindfulness wisdom and realities of how to identify and overcome limiting beliefs and how to tune into your self-awareness to pursue your passions and live a fulfilling life. Comparison and influencer-marketing can be harsh! Learn how to see past the garbage online and be true to yourself. Through personal stories and practical advice, you'll learn how to quiet the external elements clouding your judgement and overcome the fear that holds you back. This episode will provide you with the tools and inspiration you need to take action and make it happen. Tune in now!

Weekly Mindful Action: Notice when you're being presented with fear-based motivation and how it makes you feel. Then reframe the statement to better align with your life. 

Explore the importance of taking time to reflect on what truly matters to you, and how this process can help you align your actions with your values and intentions. This episode dives into the role of balance in leading a fulfilling and meaningful life by cultivating greater self-awareness so you can tap into your inner strengths and passions. So, check in with me this week and meditate with a poem from Yung Pueblo's book, Lighter, about following your own path. 

Weekly Mindful Action: write down the moments that sparked the most joy and happiness within you this past year.

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Episode mentions:

Take that break with me. We will touch on what it means to create clear energy in your mind. Sit in comfort, peace, and calm with our meditation this week and practice just being present. Stress management during the holidays is really important so you can show up as the best version of yourself....do this for you, not for them. Mindful Actions is here to help you get there. 

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WEEKLY MANTRA: The present moment is my true self. 

MINDFUL ACTION: Just Be. 

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We're forgetting about setting goals this season and instead focusing on living a life full of promise and potential through setting intentions. Intentions help guide us through life so we can live out our dreams. But we first have to figure out what our dreams are. This episode and meditation focus on the mantra "So Hum" which means "I am" so you can open your mind and your heart and confidently choose the next step you want to take in life. 

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WEEKLY MANTRA: So hum / I am

MINDFUL ACTION: Choose the words you want to represent you this year.

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Is the constant pull between new and old relationships with family and friends extra stressful during the holiday’s? How about the memory and guilt of old traditions vs creating new traditions? Let’s chat about this from a mindfulness perspective and meditate on it to help us get through this holiday season. 

Episode content

Raise your hand if you're bored with writing down the 3 things you're grateful for every single morning. Just like anything in life, if you let it become a habit you do on autopilot, it will get boring and you'll be more likely to drop the habit and move on to something else. But I'm not going to let that happen, because practicing gratitude and meditation can still be really fun and exciting! Try out the tips from this episode and let's spice up your mindfulness routine! 

MINDFUL ACTION: Be more creative with your gratitude list!

WEEKLY MANTRA: I open my heart and invite gratitude into my life.

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Do you trust your intuition? Do you feel like your gut feelings are protecting you, or holding you back? Learn about some of the different responses and feelings surrounding how to be aware of your instincts with me this week. The meditation portion will dive into the effects of a blocked third eye chakra and how to be more open to your intuition. Plus, here how my intuition lead me to experience some great things this week! 

MINDFUL ACTION: Write down times in your life that your gut feelings were strongly present, and identify if/when they were protecting you or holding you back. 

WEEKLY MANTRA: I see myself for who I am, I trust my intuition. 

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We're having a nice, lighthearted conversation this week. Let's sit down and have a friendly chat. We're going to start off with us just pretending we're having coffee and catching up. Use this time to help you identify what you need the most in relationships, what you might be missing, and how you respond to others. Mindfulness helps with self discovery and self love. Improving your relationships starts within. Once you better understand your needs, you can work on communicating them to friends, family, and colleagues. 

MINDFUL ACTION: Notice how you respond when someone says hey, how are you doing? 

MANTRA: I will do more of what works for me, and less of what doesn't work for me. 

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Self love, self confidence, self esteem, and self acceptance. Call it whatever you want, but the most asked question about this is how do we get more of it? This week we talk about a strategy you can use to help identify where the self doubt comes from, and how you can switch your perspective around into self love for growth. 

MINDFUL ACTION: Practice the backtracking strategy to identify the reason why you're feeling down about yourself when it happens.

WEEKLY MANTRA: I cannot change the past, but I can change the direction I'm going. 

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There are no guarantees in life. So, let's talk about how to show up for your life by combining hard work and manifestation to reach your goals and your dreams. The best outlook on life comes from both of these. You won't live a happy life if you only rely on hard work, or if you only rely on manifestation/prayer. Both play a huge part in happiness and quality of life. 

Mindful Action:

• Notice when you are a little bit more hopeful and optimistic, and then try to connect more to those feelings.
• Focus on the positive affirmations recited in the meditation
• Recognize if more good things start to happen because you're focusing more on the good things in life. 

Positive Affirmations from the meditation script:

• I am calm, I am peaceful, I am present, I am happy. 
• I can find time for myself and my needs. 
•  am guided towards positive things. 
• I notice and accept good things in life. 
• I am surrounded by positive energy. 

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We're covering an important topic this week to make sure mindfulness and meditation is inclusive and accessible to everyone. We'll answer questions like what is trauma sensitive mindfulness, or what is trauma-informed mindfulness. In summary, it's recognizing that a traumatic event may be triggered through mindfulness and meditation when someone is recalling memories or certain feelings. One of the steps covered in this episode is how forcing gratitude or a positive mindset on someone can actually be more hurtful than helpful. Life isn't always sunshine and rainbows! Links to resources and sites mentioned in the episode below.