Mindful Actions
By Beth Backes
Mindful ActionsJan 13, 2022
61. Mastering Productivity with Mindfulness: Boost Focus, Efficiency, and Success
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.
LINKED MEDITATION: https://youtu.be/cGWd7SitDwg
FOLLOW FOR MORE MINDFUL INSPIRATION!
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60. Mindfulness for Career Success
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.
FOLLOW FOR MORE TIPS:
59. Embrace Differences for Balance and Transformation
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:
BOOK A VIRTUAL MEDITATION WITH BETH:
www.bethbackes.com/meditation-sessions
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58. How To Find Your Clear Path In Life
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.
FULL MEDITATION: Let Go And Release Fear, Mindful Actions YouTube > Subscribe for good vibes!
VIRTUAL MEDITATION CLASS SIGN-UP: www.bethbackes.com/meditation-sessions
57. The 24 Hour Rule - Relieving Sadness Through Mindfulness
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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BOOK A 1:1 SESSION WITH BETH!
https://www.bethbackes.com/mindset-session
FREE MINDFULNESS EBOOK
https://www.bethbackes.com/ebook
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Follow me & connect:
Instagram: @beth.backes
YouTube: @mindfulactions
56. Incredible Benefits of Chanting and Mantras for Mind And Body
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.
RELATED ARTICLES:
- Harvard Review Medical Journal: https://www.health.harvard.edu/mind-and-mood/music-can-boost-memory-and-mood
- MDPI Article: https://www.mdpi.com/2076-3425/12/11/1456
MINDFUL ACTION: Don't just sit there letting life pass you by. Get involved in your life. Take action and good things will happen.
MANTRA: Good things happen when you take action.
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55. Ready To Change? Unlock The Secret Of True Transformation
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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BOOK A 1:1 SESSION WITH BETH!
https://www.bethbackes.com/mindset-session
FREE MINDFULNESS EBOOK
https://www.bethbackes.com/ebook
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Follow me & connect:
Instagram: @beth.backes
YouTube: @mindfulactions
54. How to Prevent Burnout with Mindfulness
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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FREE MINDFULNESS EBOOK: www.bethbackes.com/ebook
1-HR MINDSET POWER-HOUR: www.bethbackes.com/mindset-session
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Instagram: @beth.backes
Pinterest: @mindfulactions
YouTube: /@mindfulactions
53. The Truth About Self-Love
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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MINDFULNESS SUCCESS STUDIO: www.bethbackes.com/studio
GET MY FREE EBOOK: www.bethbackes.com/ebook
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Connect with me!
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52. Self-Love Journey: Advice For Life
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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MINDFULNESS SUCCESS STUDIO: www.bethbackes.com/studio
GET MY FREE MINDFULNESS EBOOK: www.bethbackes.com/ebook
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51. Using Your Strengths For The Greater Good
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.
MINDFULNESS SUCCESS STUDIO: www.bethbackes.com/studio
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Connect With Me!
Instagram: @beth.backes
Twitter: @_MindfulActions
Pinterest: @mindfulactions
YouTube: www.youtube.com/@mindfulactions
50. Mental Stimulation, Meditation, and Binaural Music
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:
MINDFULNESS SUCCESS STUDIO: www.bethbackes.com/studio
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Connect With Me!
Instagram: @beth.backes
Twitter: @_MindfulActions
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YouTube: /@mindfulactions
49. Prioritize Your Happiness And Create Good Energy
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.
MINDFULNESS SUCCESS STUDIO: www.bethbackes.com/studio
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Connect With Me!
Instagram: @beth.backes
Twitter: @_MindfulActions
Pinterest: @mindfulactions
YouTube: /@mindfulactions
48. Embracing Non-judgment: A Path to Inner Peace
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.
- Mantra: I forgive them for not following the same path as me. I will not let their mindset affect my mindset. We are different people on different missions in life.
- Mindful Action: Work to better understand when you are trying to be open-minded but judgments are presenting themselves and holding you back from moving forward.
- Quote Mention: Dr. Caroline Leaf, Instagram
Did you know that the meditation from each episode is not being published on YouTube so you can more easily experience them? Check out my channel below and subscribe so you never miss a meditation!
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Find me on social media for daily mindfulness tips and activities.
Website: www.bethbackes.com/studio
Instagram: @beth.backes
Facebook: /mindfulactionsbybeth
Twitter: @_MindfulActions
Pinterest: @mindfulactions
YouTube: /@mindfulactions
47. Nourish Within: Mindful Eating and Listening to Our Bodies
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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Find me on social media for daily mindfulness tips and activities.
Website: www.bethbackes.com
Instagram: @beth.backes
Facebook: /mindfulactionsbybeth
Twitter: @_MindfulActions
Pinterest: @mindfulactions
YouTube: /@mindfulactions
46. What is Fear-Based Motivation and How to Grow Through It
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.
Episode mentions: instagram.com/journal.journey.uk
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Find me on social media for daily mindfulness tips and activities.
Website: www.bethbackes.com
Instagram: @beth.backes
Facebook: /mindfulactionsbybeth
Twitter: @_MindfulActions
Pinterest: @mindfulactions
YouTube: @mindfulactions
45. Discovering Your Purpose: The Power of Mindfulness and Balance
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:
Natalie Brite, Do Good Biz Studio
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Find me on social media for daily mindfulness tips and activities.
Website: www.bethbackes.com
Instagram: @beth.backes
Facebook: /mindfulactionsbybeth
Pinterest: @mindfulactions
YouTube: /@mindfulactions
44. Your Mind Deserves A Break
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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Find me on social media for daily mindfulness tips and activities.
Website: www.bethbackes.com
Instagram: @beth.backes
Facebook: /mindfulactionsbybeth
Pinterest: @mindfulactions
YouTube: /@mindfulactions
43. Intentions vs Resolutions: How to Build Purpose Into Your Life
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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Find me on social media for daily mindfulness tips and activities.
Instagram: @beth.backes
Facebook: /mindfulactionsbybeth
Pinterest: @mindfulactions
YouTube: /@mindfulactions
42. Setting Powerful Intentions For This Month
Get in touch with what you truly want out of this month, and out of life, with this meditation session on setting intentions. Learn what to focus on and what to avoid while thinking about who you want to be. I'm feeling optimistic and inspired that the kindness we share through mindfulness and this community will change the world. Ready to join me in the mindful movement? Let's do this!
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WEEKLY MANTRA: I surrender to the universe. I surrender to my heart.
MINDFUL ACTION: Meditate, breathe, and set your intentions for this month.
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Find me on social media for daily mindfulness tips and activities.
Instagram: @beth.backes
Facebook: /mindfulactionsbybeth
Pinterest: @mindfulactions
YouTube: /@mindfulactions
41. Stress Relief For The Holidays With Mindfulness and Deep Breathing
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
- Pema Chödrön Quote: "Nothing ever goes away, until it has taught us what we need to know".
- Breath control helps quell errant stress response, Harvard Health
- The Effects of Stress On Your Body, Healthline
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WEEKLY MANTRA: I am at peace. I am calm. I am loved.
MINDFUL ACTION: Identify what/who stresses you out the most and decide how you will address it. Then practice deep breathing any time you feel the stress rising.
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Find me on social media for daily mindfulness tips and activities.
- Instagram: @beth.backes
- Facebook: /mindfulactionsbybeth
- Pinterest: @mindfulactions
- YouTube: /@mindfulactions
40. Don't Let Gratitude Get Boring: How To Keep It Exciting
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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Find me on social media for daily mindfulness tips and activities.
- Instagram: @beth.backes
- Facebook: /mindfulactionsbybeth
- Pinterest: @mindfulactions
- YouTube: /@mindfulactions
39. Learning To Trust Your Instincts With Mindfulness
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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Find me on social media for daily mindfulness tips and activities.
- Instagram: @beth.backes
- Facebook: /mindfulactionsbybeth
- Pinterest: @mindfulactions
- YouTube: /@mindfulactions
38. Strengthen Your Relationships with Mindfulness and Self Identity
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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Find me on social media for daily mindfulness tips and activities.
- Instagram: @beth.backes
- YouTube: youtube.com/@mindfulactions
- Pinterest: @mindfulactions
- TikTok: @beth.backes
37. The Struggle With Self Acceptance
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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Find me on social media for daily mindfulness tips and activities.
- Instagram: @beth.backes
- Facebook: /mindfulactionsbybeth
- Pinterest: @mindfulactions
- TikTok: @beth.backes
36. Live a Good Life with Manifestation and Hard Work
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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Find me on social media for daily mindfulness tips and activities.
- Instagram: @beth.backes
- Facebook: /mindfulactionsbybeth
- Pinterest: @mindfulactions
- TikTok: @beth.backes
New episodes published every Sunday. Subscribe for good vibes and weekly mindfulness and meditation strategies to make mindful living made easy.
35. How to Validate Your Feelings and Emotions
Mindfulness and meditation teachers often say the phrase “your feelings are valid”. But what does that actually mean? We’re going to break it down and learn how to apply this concept to our everyday lives and interpret the emotional regulation of the ups and downs that we experience. The mindfulness quote I mentioned in the meditation is from mindful.org.
This weeks mindful action:
- Log and track your emotions multiple times each day.
- Notice any themes or trends in what you're feeling and how your emotions change over time.
- Keep your notes in a journal, notebook (not one you use for to-do lists or work), or on your phone.
- Follow me on social media to check-in throughout the week on your progress.
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Find me on social media
- Instagram: @beth.backes
- Facebook: /mindfulactionsbybeth
- Pinterest: @mindfulactions
- TikTok: @beth.backes
34. Productivity, Procrastination, and Mindfulness
We all procrastinate on some things in life. Whether it's more task-oriented or self care-oriented. Mindfulness can help with that! Focusing on being present and knowing what would be most beneficial in this moment will help you understand your intentions behind procrastination. Let's practice intentional procrastination this week and work on being more productive.
33. Trauma Sensitive Mindfulness
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.
32. How To Be More Present And Stop Living A Boring Life
5-Minute Meditation For Focus and Stress Relief (Bonus Episode)
Here is a simple guided transcendental meditation, or mantra meditation, for beginners to help you deepen your practice and your focus. We will recite the mantra Sat Nam, which means "I am truth" or "truth is my essence". Listen to episode 31, "Why Is Meditation So Hard", for ideas on connecting this meditation to how and why we focus for stress relief and anxiety.
31. Why Is Meditation So Hard?
30. Mindfulness When Experiencing Overwhelm
29. Mindfulness for Confusion and The Grey Areas of Life
Even the most mindful, open-minded people can find themselves thinking in terms of black and white. This week, we're learning how the grey matter in our brains is affected when we connect with our past and learn to grow through our traumas. Mindfulness improves your brain function. Let's talk about it!
28. Dealing with Jealousy through Mindfulness
27. Distractions and Focusing Your Attention
Also, a quick note to my listeners, thank you for voting in my Instagram stories last week! The new podcast cover photo, that you all voted on, is live and looks great! I appreciate your support for the podcast.
26. Mindfulness and Time Management
Do you ever catch yourself doing something that you're not even enjoying, but you're just doing it because that's what you always do? Mindfulness can help you with time management when you become more present and notice what you're doing, instead of living on autopilot. Talk with me about a few times I shut down my habits that weren't serving me anymore, and help you to identify those times in your life too.
25. Shifting Your Comfort Zones
Creating habits doesn't happen overnight. The way you become comfortable with the things that make you uncomfortable is by taking action with one small step at a time. You can create big results from small changes, and that's where the real growth happens in life.
I also uncover why I allow my morning routine to waver, depending on my needs, but we'll talk about journaling, one habit I want us all to get back into this week together. Journaling can be a super simple way to begin to create those small actions that create big change.
24. Accepting Compliments
How many times do you shy away from compliments, or downplay accomplishments? We'll begin to break the habit of self doubt this week with mindfulness and being present to create a more confident life.
23. Personality Types and Mindfulness
19. Mindful Communication between Introverts and Extroverts
Did you know that how you feel, in your body and your mind, affects how we communicate with others? I'll talk you through how to tune-in, and me mindful, of your own needs so that you can pay attention to how you're interacting with others. Communicating as an introvert or extrovert is different for everyone, but mindfulness can help knock down those barriers. Easy self care tips at it's finest!
22. Tune In To Your Happy Place...Or Not
So often, we're told just to relax and think about our happy place, but that doesn't work for everyone. In most cases, our lives are different now than they were when we think about specific happy times. Learn with me this week on how we can create a "happiness playlist" to identify the feeling of happiness within us, rather than having to rely on external factors. Let's think about happiness holistically and how it affects our lives as a whole, rather than one specific happy moment.
21. Feel your Feelings, Part 2
Take a deeper dive into understanding how to feel clarity and strength through your emotions. You have a strong voice inside of you. Stop using fear to diminish it. Speak up in whatever way feels best, and most useful to you, for the causes that affect you. Let's work together to make the world a better place one deep breath, and one day at a time.
20. Feel Your Feelings Instead of Pushing Them Away
18. Use a Beginner's Mindset to Reduce Stress
Allow yourself to step away from your problems, and be more productive, by using a beginner's mindset to refocus and see things from a new perspective. Pretend to forget everything you know about whatever you're facing and look at it from fresh, new eyes. Forget about your previous notions, or judgments, about what you're doing and just start fresh. Try it at least once a day with me this week and see how it makes you feel!
17. How to Use Mindfulness to Connect Better with Others
My husband, Aaron, joins us on the podcast this week! We talk about a scenario where we perceived a situation differently and how we used mindfulness to better understand the other persons response. And then we focus on active listening during the meditation so we can work on being better listeners to connect better with others. Happy listening!
16. Give Yourself a Break and Calm Down
Has it been one of those crazy busy weeks for you too? How about we unplug for 10 minutes and just let ourselves relax with this calming meditation for beginners. Consider it a mental spa day. Forget about your to-do list, and all your responsibilities, and take a break. You work hard and you deserve a break. Join me in this quick meditation on setting meaningful goals and intentions so you can tackle the new week with a fresh new outlook.
14. Finding Happiness through Mindfulness
Let's do some soul searching to better understand where true happiness comes from, and how you can create more of it in your life. We are going to identify little things in life that make us happy, and connect how those small pleasures can build into something bigger and better. Choose joy, and live your best life.
13. Using Meditation to Build Confidence in Decision Making
No two people experience a situation the same way. Your experience is portrayed and processed through your own vision and mind. Don't let anybody take your experiences away from you by trying convince you of the way they experienced it. Own your reality. Create your reality. This is YOUR life. So let's break down together what it's like to be in your own body. Right here, right now.