Striving From Stillness: Recent Episodes
Anna Pantano
Are you constantly stressed, anxious or overwhelmed? Do you feel stuck in your business or life? Hi, I’m Anna - your host of “Striving From Stillness Podcast” where we take a deep dive into being productive from a place of peace versus overwhelm and stress. Here you will learn how to reclaim your calm, connect to your family and find the confidence, clarity and motivation needed to create a successful business and life. On this podcast you will discover mindfulness practices and powerful personal growth techniques that will allow you to maximize your wellness, shift your mindset, decrease your stress, build your immune system and increase your resilience to whatever life throws your way all while increasing your energy, productivity and joy.
I appreciate you more than you know and I will be taking a short break to focus on family over the holiday season. I hope you will have many moments of joy, wonder, and awe.
In this episode, I say a temporary goodbye and tell you about a wonderful book that I am reading. It is a perfect reminder of why pausing and connecting to awe not only is enjoyable but is actually extremely good for us and society in general. We could all use a little more wonder in our life and I sincerely hope you will experience it many times over the next several weeks.
I encourage you to scroll through the last 60 episodes and listen to whatever catches your attention or will support you during this busy season.
Can't wait to be back sharing what I love and KNOW intimately can help you thrive in this beautiful thing we call life.
Happy Holidays and Cheers to a New Year!
✅ Book I recommended in the episode:
Awe: The New Science of Everyday Wonder and How It Can Transform Your Life by Dacher Keltner
💖 Link to receive your free pdf copy of the "Mindful Moment Map":
https://welcoming-math-52904.myflodesk.com/mindful-moment
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This podcast teaches you a simple yet effective way to self-soothe. This technique is an easy way to reduce anxiety, and stress while increasing your mental and emotional capacity.
RESOURCES:
https://www.healthline.com/health/mental-health/havening
CONNECT WITH ANNA
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Have questions you want me to address on the show? Email me at info@annapantano.com
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Connecting to gratitude has a long list of benefits for us and those we spend time with. You don't have to have something big to be grateful for either to express it and gain from the practice.
In this mediation, we explore being grateful for the little things and even for those things that may cause frustration or annoyance. In almost every situation, gratitude is possible.
This meditation works best in your favorite indoor space but it is also possible to use your imagination to take you there.
👉🏼 want to learn more about why gratitude is such a powerful practice and how to amplify the experience? Check out these previous episodes on the subject.
- Episode 7 (Season 1) released December 1, 2022: "Gratitude: A Simple Way to Change Your Life"
- Episode 8 (Season 1) released December 8, 2022: "10X Your Gratitude Practice - Mindful Moment"
CONNECT WITH ANNA
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Thank you for listening to the Striving From Stillness Podcast
Emotions come in waves, yet many of us avoid the challenging ones fearing that we will get overwhelmed or stuck in them. However, stuffing and avoiding emotions comes at a cost. Negative emotions silently drain our energy, make us agitated and reactive, or even worse, can eventually make us physically ill.
If you haven't mindfully explored your emotions yet and how they show up in your body (or even if you have), this episode's meditation will safely guide you through connecting to a mildly stressful emotion, witnessing how it shows up for you and then gently guide you to shift into a more positive state.
By practicing processing and witnessing our emotions with curiosity we can help increase our capacity to deal with the hard stuff making us more resilient when a crisis occurs while also giving us the ability to more deeply connect to joy.
CONNECT WITH ANNA
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**In this episode, you will learn four simple ways to practice Mindfulness throughout your day while making it easier to remember to do because they have one thing in common.
Practicing Mindfulness frequently, even in short bursts can help strengthen the immune system, calm the nervous system, and aid in the ability to respond thoughtfully versus react in tough situations.**
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Thank you for listening to the Striving From Stillness Podcast
In this episode, you will learn why we can get stuck no matter how much information, techniques, and productivity tools we learn. The good news is, there is something you can do about it.
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✨Stressed? Anxious? Overwhelmed? Give this simple yet effective technique a try to connect to calm the nervous system and cultivate inner peace.
CONNECT WITH ANNA
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This 14 minute meditation can help you drift off into sleep more easily. Once listened to a couple times the technique can be done on your own without the audio to guide you.
RESOURCE
✨Grab your FREE "Sleep-Well Guided Meditation" with the link below✨
https://welcoming-math-52904.myflodesk.com/sleep-well
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If you haven't experienced the magic yet that can occur when you integrate a meditation practice into your life, I encourage you to give it a try.
**Meditation is not only about the 15 minutes you spend doing it. It is also about the positive changes that can occur when a practice is part of your life.
In this episode, you will get some quick tips to help you get going or reengage with a meditation practice and have the opportunity to practice a mindful heart-based meditation for 5 minutes so you can experience how easy it can be to start bringing more Mindfulness and calm into your day.**
CONNECT WITH ANNA
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Thank you for listening to the Striving From Stillness Podcast
**According to the American Lung Association, the average amount of air we can hold is 5 to 6 Liters, almost 3 large soda bottles of air however, during the typical breath the average person is only breathing in about half a Liter of air per breath!
Lung capacity plays an important role in our immune system and energy levels as well as aiding in our ability to breathe easier when exercising or exerting physical effort.
In today's episode learn an easy way to start to expand your lungs' breath capacity while strengthening your immune system, lowering your stress, and replenishing your energy.
Anna takes you step by step through the Three-part Breath Yogic breathing method which is also known as Dirgha Pranayama.**
Tips & Guidelines: 6:01 minutes in
Three-part Breath Practice starts at: 9:30 minutes
RESOURCES:
Article: “Increasing Lung Capacity” https://www.drmayankshukla.com/increasing-lung-capacity/
Article: “Lung Capacity and Aging” on American Lung Association https://www.lung.org/lung-health-diseases/how-lungs-work/lung-capacity-and-aging#:~:text=Did%20you%20know%20that%20the,decline%20gradually%20as%20you%20age
CONNECT WITH ANNA
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Thank you for listening to the Striving From Stillness Podcast
Start your day off right or take a moment for yourself throughout the day to reset with this simple mindful moment practice. ☕️
FREE RESOURCE
Want more simple ways to integrate Mindfulness into your day? Use this link below and enter your email to receive your free Mindful Moment Map pdf Guide.
https://welcoming-math-52904.myflodesk.com/mindful-moment
CONNECT WITH ANNA
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Have questions you want me to address on the show? Email me at info@annapantano.com
Thank you for listening to the Striving From Stillness Podcast
Find a comfy spot to enjoy this guided gratitude body scan. Having gratitude towards our bodies can be challenging, especially when faced with pain, chronic illness, or other physical challenges. However, expressing gratitude to our bodies can aid in healing while alleviating stress and tension.
CONNECT WITH ANNA
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A recent study found that many people look at their phones in the morning within the first minute and a half upon waking up. This habit can negatively impact their mood for the rest of their day.
In this episode, you will learn a simple practice to help you start your day with gratitude that will help set yourself up for success, bring your body out of stress and into a state of relaxation and overall well-being.
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In this episode learn one of the most important things you can do for your brain to help prevent dementia or slow down its progression if you or someone you love already has a diagnosis.
Onset of dementia and Alzheimer's can start as early as 20 to 30 years before most people are diagnosed so it is never too early to consider taking care of your brain health.❤️
Having the genetic markers for dementia or Alzheimer's does not mean someone will develop the disease and there are things that can be done to make it less likely to get dementia or any genetic disease.
In this episode I share with you one of the preventative actions you can take that are showing big promise in Alzheimer's research when it comes to strengthening the areas of the brain that are damaged most in dementia patients.
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Are you listening? Your body is talking to you, and what it is saying can be the key to having the confidence to clear your calendar once and for all of anything that is not aligned with the life you want to create.
This episode first talks about how the body is speaking to you and how you can use the signals it is giving you to learn what you need to be doing less of and more of throughout your day, week or month.
The second part of the episode is a simple guided meditation that can be used to strengthen your ability to cue into what the body is telling you. With practice you can learn to use your body as a guide for decisions big and small, helping you have clarity around what you do with your time and schedule.
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Thank you for listening to the Striving From Stillness Podcast
Are you tired of feeling overwhelmed, exhausted and when you end your day you wonder what you accomplish that really mattered?
This episode will provide you with practical strategies and insights to help you gain clarity around your schedule and prioritize what truly matters to you. We live in a fast-paced world where our time is often consumed by countless commitments and distractions.
During this mini-masterclass, I will guide you through the process of clearing up your calendar and time so you can focus on what is most important to you.
Learn ways to identify what you need to delegate, defer, or eliminate from your calendar and to-do lists so you can make time for self-care and activities that bring you joy or help you create a life you love.
This episode is full of practical tips and real-life examples so you can gain some "scheduling clarity" and a sense of freedom in your week.
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**If you struggle with anxiety, constant worry or have many regrets that seem to weigh you down, this meditation is for you.
This "Dropping the Suitcase of Worry and Regret" meditation takes you through a visualization of putting down two suitcases, one full of your worries and the other your regrets. Releasing your worries and regrets with can help you to reduce anxiety that you may be carrying.**
If you are not a visual person, you can still benefit from this meditation. Most of my clients who say they struggle with visualization can still feel or get a sense on a body or energetic level and that works just as well as actually visualizing.
If you have a moment to join me for this guided meditation, I highly recommend you give it a try. If you enjoy it, consider setting a reminder to do it more than once. We didn’t pick up all our anxiety and regrets in a day so it often takes more than one time to let them go. Most of the time our body and brain needs repetition and time to slowly release whatever it has been holding onto for the last week, month or even years.
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Thank you for listening to the Striving From Stillness Podcast
If you struggle with figuring out what your purpose is or overanalyzing each decision you need to make, then this episode is for you.
Hear what Anna has discovered while being a purpose-driven entreprenuer and on a path of self-development for over 20 years.
Living your purpose is easier than you think.✨
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Thank you for listening to the Striving From Stillness Podcast
If you have ever said to yourself, “I can’t stop my thoughts, therefore I cannot meditate” then this episode is for you.
In this episode, I share five ways to deal with those pesky little thoughts that often come up during a meditation practice or when we are trying to fall asleep.
There are many more than five, but the ones I share in this episode are:
- Visualize that your thoughts are passing by like a news ticker, ticker tape or crawler does on the bottom of a tv screen.
- Visualize “swiping” away your thoughts like you would delete emails, or close tabs and screens on your phone.
- Visualize filling a balloon with the thoughts and then they float away.
- Pretend that any distracting thoughts are like unwanted guests at a dinner party. You don’t let them in or simply ignore them.
- If there are thoughts you want to hold onto, like creative ideas or solutions to a problem you have been struggling with practice being flexible with your meditation practice. Give yourself permission to pause and write the ideas down or set an intention at the beginning of the meditation to remember any ideas or thoughts that are important to you then practice trusting you can do just that.
RESOURCES:
Striving From Stillness Podcast - Season 1
Most listened-to Episodes
- Noticing the Breath - Mindful Moment, Nov. 9
- Body Scan - Mindful Moment, Nov 17
- Happiness Does Not Come From Where You Think Nov. 9
- Gratitude: A Simple Way to Change Your Life, Dec. 1
Destress, Increase Focus and Decrease Anxiety and Overwhelm
- Simple Ways to Practice Mindfulness, Mar. 2 &30
- Breath Work to Access Calm and Increase Focus, Nov. 24
- Body Scan practice, Nov. 17
Episodes to Increase Productivity and Focus
- Quick Transition Technique for Increased Focus, Feb. 16
- Recharge for Maximum Productivity, Feb. 2
- Up level Your Time Management and Energy, Jan. 12
Learn to be Powerfully Present
- Make Quick and Confident Decisions, Dec. 15
- Body Scan practice, Nov. 17
- Align with What Matters Most, Dec. 29
- Heart Coherence Meditation, Feb. 14
CONNECT WITH ANNA
Follow me on IG and FB: @intentionalliving.annapantano
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To learn more visit: www.annapantano.com
Have questions you want me to address on the show? Email me at info@annapantano.com
Thank you for listening to the Striving From Stillness Podcast
Take a break from the negative or stressful stream of thoughts that most often create stress, anxiety, and so on in the body.
**In today's episode, you will learn a simple way to bring your attention back to the present moment, even when your mind seems to be going all over the place. It adds in the use of words to give your mind something to focus on in addition to breathing and can be done anywhere, eyes opened or closed.
RESOURCES:
The following episodes share other ways to use the breath to reduce anxiety, stress and increase overrall health and well-being.**
- episode 3 described different ways to notice the breath.
- episode 16 which aired on January 23, 2023 explored how linking your breath to movement actually signals to the nervous system that you are safe allowing it to step out of its fight, flight or freeze stress response.
- episode 35, titled Mindful Moment: Deeply Relax with 5-Finger Breath we continued to explore how linking movement to breathe while noticing the sensations of touch can help us become more present as well as calm the nervous system.
CONNECT WITH ANNA
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Thank you for listening to the Striving From Stillness Podcast
With this 10-minute body scan, you can learn how to bring in a moment of Mindfulness anywhere you are. Whether you are cooking in the kitchen or waiting in line at the grocery store this simple practice can help you connect to the present moment which has been shown to help decrease anxiety, and stress while strengthening the immune system and training our brain to focus on what matters most.
RESOURCES:
On this podcast, other Body Scans can be found on:
- June 15, 2023, Episode 37, "Mindful Body Scan for Relaxation" (15 minutes)
- November 17, 2022 Episode 5, "Body Scan - Mindful Moment"
Want more ways you can practice Mindfulness on the go??
Access your FREE Mindful Moment Map PDF Guide that includes 20 different ways to integrate Mindfulness into your day in less than 5-minutes: https://view.flodesk.com/pages/636c079d39e0b722a410da02
CONNECT WITH ANNA
Follow me on IG and FB: @intentionalliving.annapantano
Connect on LinkedIn: https://www.linkedin.com/in/anna-pantano/
To learn more visit: www.annapantano.com
Have questions you want me to address on the show? Email me at info@annapantano.com
Thank you for listening to the Striving From Stillness Podcast
The simple yet powerful practice of setting your intention AND actively visualizing living from that intention is one of the most important habits you can develop.
It can change your experience of life or a specific event during your day.
It can help you shift from always being in reactive mode, constantly "putting out fires" to having the opportunity to respond or even create the outcomes you desire.
In this episode, I share with you one of the most powerful practices I have integrated into my (almost) daily life. You will learn how you can set an intention, then you will be gently guided through visualizing that you are living from that intention.
RESOURCES:
Episode 11 of this podcast, released Dec 29, 2022: Learn more about intentions and why they are helpful
Episode 12 of this podcast, also released Dec 29, 2022: I share one of my favorite meditations that helps you deeply connect to what really matters. This can ultimately guide you in what intentions you choose and help you connect to what is really important to you.
CONNECT WITH ANNA
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To learn more visit: www.annapantano.com
Have questions you want me to address on the show? Email me at info@annapantano.com
Thank you for listening to the Striving From Stillness Podcast
Enjoy this short meditation that is a fun twist on a traditional Mindfulness Meditation. This guided meditation brings in the healing vibes of the ocean waves while first focusing on the breath then linking a helpful word to the rythym of the incoming and outgoing waves.
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To learn more visit: www.annapantano.com
Have questions you want me to address on the show? Email me at info@annapantano.com
Thank you for listening to the Striving From Stillness Podcast
During meditation, the aim is not to stop thoughts but instead to learn how to work with our thoughts so they do not consume us or create unnecessary and unproductive stress in the body. Eventually, with the practice of meditation, the running stream of thoughts in our head will slow or become less frequent. Over time, a practiced meditator will notice more and more space between the thoughts and typically experience less destructive thoughts overall which lends to having a more peaceful and healthy inner life.
In this episode, I share a simple technique to help you start to transition into a quieter and more peaceful mind. A practice that you can do almost anywhere.
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Ease into sleep, decrease stress and practice connecting to your body to increase your awareness of what it needs while gently taking care of it with this beneficial body scan.
This 15 minute body scan is best done lying on the floor so you can connect with how your body naturally is aligning itself. For my listeners that are yogis, grab your mat and lie in Savasana, for those who are not, you may want to lie on a rug, carpet, blanket or towel. This practice can also be done on your mattress as long as it isn’t too soft.
RESOURCE:
If you enjoyed this body scan or would like to explore a different way of doing a body scan I encourage you to check out episode 5 release on November 17, 2022
CONNECT WITH ANNA
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To learn more visit: www.annapantano.com
Have questions you want me to address on the show? Email me at info@annapantano.com
Thank you for listening to the Striving From Stillness Podcast
If you don't have time to sit on a meditation cushion daily (and even if you do!) this episode is for you!
In five minutes or less you can start to train your brain to more easily focus while also decreasing stress, anxiety and strengthening your immune system.
Integrating Mindfulness into activities you already do throughout your day is a simple way to get the benefits of Mindfulness without taking much time out of your busy day. Frequency and consistency will enhance the benefits and often help you regain time that is lost to feeling scattered, distracted or being reactive in a way that isn't always very effective and often can damage relationships.
RESOURCES:
If you are ready to reclaim your time, energy and feel more relaxed, focused and productive throughout the day, I encourage you to check out my Mindful Moment Map.
This PDF guide is full of great ways to easily integrate Mindfulness throughout your day whether you are at work, at home or on the go.
To grab your FREE Mindful Moment Map visit: https://bit.ly/3tlW5l2
CONNECT WITH ANNA
Follow me on IG and FB: @intentionalliving.annapantano
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To learn more visit: www.annapantano.com
Have questions you want me to address on the show? Email me at info@annapantano.com
Thank you for listening to the Striving From Stillness Podcast
With this simple yet deeply relaxing breathing technique you can quickly relieve stress and anxiety, reduce pain, promote healing, promote sleep and relax your body.
The five finger breathing technique can be especially helpful if your stress or anxiety is a result of your mind ruminating over a stressful thought, incident or scenario because it takes extra focus to practice.
RESOURCES:
"Try Five-Finger Breathing for Deep Relaxation"
https://health.clevelandclinic.org/five-finger-breathing/
"Take 5 Breathing Exercise for Kids"
https://childhood101.com/take-5-breathing-exercise/
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Have questions you want me to address on the show? Email me at info@annapantano.com
Thank you for listening to the Striving From Stillness Podcast
What if you could eliminate the phrase, "I need a vacation from my vacation" with a few simple tweaks to how you prepare and execute your travel? Would you take the time to give it a try?
With the busiest travel season right around the corner, on today's episode I am excited to share some of my inside secrets to how my husband and I have figured out a a few things along the way (well more than a few thankfully!) over the last 18 years of traveling with and without kids, internationally and locally to various locations that have made a world of difference in how we feel before, during and after we return from a trip.
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Have questions you want me to address on the show? Email me at info@annapantano.com
Thank you for listening to the Striving From Stillness Podcast
Don't think you have time to practice Mindfulness today? One of the greatest things about Mindfulness is it can be very effective even in short bursts when done throughout the day.
In today's episode I share with you one simple Mindfulness practice that can be done wherever you are and in a short amount of time.
Mindful seeing can quickly bring you into the present moment, helping you to step out of the stress response by giving your mind and nervous system a break from what ever underlying stress is agitating you.
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To learn more visit: www.annapantano.com
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Thank you for listening to the Striving From Stillness Podcast
**Take your self-care to the next level and become intimately familiar with what type of self-care works best for you in a variety of emotional states or different challenging situations.
There is not only one self-care technique solution that will help everyone in every situation but with a little effort, time and willingness you can create your own personal self-care guide to use whenever life’s challenges become part of your experience.**
Knowing what to do ahead of time will help you shorten the time you spend in challenging emotions and empower you to transition quickly to a more supportive, desired and positive state you would like to be in.
In this episode, I teach you how to make your own self-care guide so you can spend more of your time thriving and less trying to figure out how to get yourself back on track when a challenge or even a crisis arises.
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Thank you for listening to the Striving From Stillness Podcast
The best techniques to bring more calm and focus into your life don't have to always be the most complicated ones.
In this episode, I explain a simple add-on to noticing your inhales and exhales that will give your mind-chatter, or what is sometimes called your monkey mind, something to do so you can more easily step back into the present moment which is where our nervous system can reset and replenish.
Whether you are struggling with anxiety, stress, frustration, or worry, this is one simple technique you will want to add to your self-care and nervous system healing toolbox.
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To learn more visit: www.annapantano.com
Have questions you want me to address on the show? Email me at info@annapantano.com
Thank you for listening to the Striving From Stillness Podcast
A guided practice to help you get rid of one of the most common hidden energy drains, then learn to shift into the practice of bringing more energy, joy and ease into your day.
CONNECT WITH ANNA
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To learn more visit: www.annapantano.com
Have questions you want me to address on the show? Email me at info@annapantano.com
Thank you for listening to the Striving From Stillness Podcast
Join me as we continue to explore how to live more intentionally.
If you struggle with your energy levels and consistently feeling motivated you will want to tune in for this episode as I discuss the hidden thing that may be draining your energy more than you think.
In this episode we explore how our emotions, attitude and thoughts can silently chip away at our energy reserves leaving us feeling exhausted and what you can do to spend more time in emotions that are energizing versus depleting.
CONNECT WITH ANNA
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To learn more visit: www.annapantano.com
Have questions you want me to address on the show? Email me at info@annapantano.com
Thank you for listening to the Striving From Stillness Podcast
Today we will kick off a series about living a more intentional life by taking a look at what that really means.
Living with intention is a proactive approach to life that involves knowing your values, aligning your priorities with those values and from that space choosing your goals.
Intentional Living is about being mindful and aware of your thoughts, actions, and decisions and making sure they are in line with what is truly best for you and your life. It is about having the awareness when things are not right, and having the ability to tune into what you may need to do, not do or change in order for things to feel right again.
In future episodes we will look at how we can be intentional when we travel, communicate, with our calendar and are at work. We will also explore the dance between taking action and letting go of control the outcome.
CONNECT WITH ANNA
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To learn more visit: www.annapantano.com
Have questions you want me to address on the show? Email me at info@annapantano.com
Thank you for listening to the Striving From Stillness Podcast
In today's guided practice we will practice acknowledging the similarities between ourselves and others…often we focus on differences…but realizing that even a person who seems very different from us is in a fundamental way just like us can become the basis of real connection.
This can include people we don't know very well, people with whom we’re in conflict, or even people that we see as an enemy.
It’s possible to develop a sense of compassion and understanding by coming to feel our shared sense of experience as human beings...
This practice called, “just like me” that I was first introduced to by Sean Fargo, and it can help overcome that sense of difference and distrust by opening channels of compassion.
And like any mindfulness or guided meditation practice it can help you step out of your stress response and soften into the parasympathetic nervous system where your body can repair, digest and rest.
CONNECT WITH ANNA
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To learn more visit: www.annapantano.com
Have questions you want me to address on the show? Email me at info@annapantano.com
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THIS EPISODE IS FOR YOU IF…
- You want to practice Mindfulness more but can never seem to find the time.
- Sitting still and meditating is not for you, or you can’t seem to make it happen very often.
- You are unsure of how to practice or increase your consistency.
- You are dedicated to learning how to be more present, but not sure what else you can do!
IN THIS EPISODE, WE TALK ABOUT:
In this episode I share two simple practices that can be done on the go. One can be done while driving, using stoplights as your reminder and as an opportunity to practice. The other can be practiced any time you find yourself waiting in line, whether it be at the grocery store, a restaurant or some place like the DMV.
Mindfulness doesn’t always need to be a long dedicated practice where you for example, sit and do a Mindfulness Meditation for 15 minutes or longer. In fact, taking frequent dips into Mindfulness or being fully present, can have long lasting positive effects on your overall well-being. During these short practices you are taking time to help your nervous system step out of its stress response (fight, flight or freeze mode) and into its parasympathetic nervous system where it can rest, repair and digest as well has giving your stress hormones a break. These frequent micro-breaks into the parasympathetic nervous system will, over time, weaken the neural pathways to our stress response and strengthen the pathways that allow us to be less reactive, more at ease, more focused and so on.
FREE RESOURCES:
If you find this episode helpful and would like a FREE pdf guide that explains how to practice 20 different ways to practice Mindfulness on the go, I encourage you to grab my FREE Mindful Moment Map pdf Guide. Included in the pdf is also a brief description of what Mindfulness is, why practicing it is beneficial and how to practice each of the 20 different suggestions.
Visit https://bit.ly/3tlW5l2 for access to the FREE Mindful Moment Map pdf guide. I promise to never share your information and feel free to unsubscribe at anytime (but of course, I hope you will stick around for more valuable information on being a more present, productive and less stressed human!)
Check out Episode 22 published on March 2nd, "Mindfulness on the Go: Two Simple Ways to Practice Being Present Everyday" for two more easy to integrate into your day Mindfulness Practices.
CONNECT WITH ANNA
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To learn more visit: www.annapantano.com
Have questions you want me to address on the show? Email me at info@annapantano.com
Thank you for listening to the Striving From Stillness Podcast
Yoga Nidra is a meditation done laying down that promotes deep rest, and relaxation while expanding self-awareness. Yoga Nidra is a systematic form of guided relaxation that can typically be done between 20 to 40 minutes. Today's Yoga Nidra practice is about 20 minutes long.
Yoga Nidra can reduce stress, help you get better sleep, and can bring about a sense of joy and well-being. The practice has also been used to help decrease PTSD and other trauma symptoms.
If you like this practice and there is a shortage of time, the practice can be done in 10 minutes as well. This can come in handy if you need a quick boost at the office or in the mid-afternoon when many of us can start to feel lethargic.
During Yoga Nidra, you start by developing an intention or I am statement for your life and for the practice, such as "I am healthy" or "I am present and patient". If you struggle with believing your "I am" statement, I recommend you add the word "becoming", e.g. "I am becoming a healthy person". Then depending on the length and style of the practice you start to shift your awareness to your breath, bodily sensations, emotions, and/or thoughts.
You are encouraged to connect to an underlying sense of peace that is always present though often hidden and to cultivate awareness, observing and welcoming whatever is present.
CONNECT WITH ANNA
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To learn more visit: www.annapantano.com
Have questions you want me to address on the show? Email me at info@annapantano.com
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In today’s episode, we explore how we can self-sabotage in a way that looks like we are being productive, but we are actually avoiding the thing we desire to do most or the hard things we must do.
This self-sabotage is often a sneaky way our brain and stress response thinks it is protecting us from something that may be new, uncomfortable, or scary but in reality, it prevents us from truly making the life changes we desire most.
In addition to working with your stress response so you can keep engaging in the transformational work that will make a difference or allow that dream you have had for a long time to become a reality, you can use a two-step process, similar to a mind map but taps into your body wisdom.
The process is similar to a mind map but done in two different ways so you can get the benefit of both your thinking brain and the wisdom that our body and heart have to offer.
To give this a try:
- Grab two pieces of paper so you can compare and contrast what you’re finding
- Then decide what your question is or what you would like to get clarity on, e.g. What next steps do I need to focus on in my business?
- To start the exercise, draw a circle in the center of both papers.
- At the top of the first paper write Mind Map and the second write Body Wisdom.
- Then write your question in each circle. It should be the same for both.
Many of you have probably done a Mind map or a brain dump before, but essentially you want to take some time to write out all the things that come to mind around your question. Like spokes on a wheel that may start to look more like a web, write out everything that you have been thinking.
- Once you feel complete with your brain dump take a moment to circle or highlight the top 3 things you want to focus on first, starting the number one if possible.
- After that, take a moment to get still and connect to your heart, gut, and the deeper knowing that you hold within your body. (It can be as simple as putting one hand on your heart, and one on your belly then breathing into those spaces until you feel the body start to soften.)
- If you still are unsure of what may help you connect to your body wisdom, and would like more guidance I recommend you try the guided practice released on valentine’s day, episode 19, or the guided practice in episode 15 released on January 19th, or episode 5 which walks you through a simple Body Scan and was released on Nov 17th.
- Once you have completed your practice to help you connect to your heart and body wisdom go to the second paper, read the question and map out everything that is coming up for you from that space.
- Once you feel complete, circle the one to five things that stand out as being most important.
- Compare the two and reflect on the difference or the similarities and ask yourself again what you need to set or do as your number one priority.
RESOURCES:
Book: Atomic Habits by James Clear
CONNECT WITH ANNA
Follow me on IG and FB: @intentionalliving.annapantano
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To learn more visit: www.annapantano.com
Have questions you want me to address on the show? Email me at info@annapantano.com
Thank you for listening to the Striving From Stillness Podcast
Intention setting is a powerful way to guide your actions, your day, and your overall experience of life. Today, I will share with you how you can use your intentions to set the tone of your day or shift your experience of certain events, even if they are challenging ones. Then we will do a short guided visualization that you can use to make leaning into whatever intention you choose easier to implement and an even more powerful tool.
For the short practice choose an intention you would like to work with. This will be something you want to feel or bring more of into your life. It can be used for a specific event, an entire day, or even one you want to use to guide your year.
In this episode, we go through the visualization fairly quickly, but when doing it on your own you can spend as much or little time visualizing what it would be like to live from the intention you choose.
Some examples of intentions are being more grateful, present, patient, confident or joyful.
Be as vivid and detailed as you can when visualizing. Some questions you may ask yourself during this process are:
- What may be different about my day if I was aligned with my intention today?
- What words might I use?
- How would I walk, sit or carry myself?
- What challenges might I come across, and how would I handle them if I was aligned with my intention?
RESOURCES:
**At the end of 2022, I shared some insights about the importance of intentions via this podcast and a guided meditation on how to connect with what really matters so when setting New Year's resolutions you can align yourself with what is really important to you over your lifetime.
These episodes were released on Dec 29, 2022, and are episodes 11 & 12: Setting Intentions, (Part 1 and 2).**
CONNECT WITH ANNA
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To learn more visit: www.annapantano.com
Have questions you want me to address on the show? Email me at info@annapantano.com
Thank you for listening to the Striving From Stillness Podcast
In this episode, you will learn a simple way to practice Mindfulness throughout your day that can be done with eyes open, while you are at work, at home, or out and about. It is a practice that is done standing or walking.
If we are frequently multi-tasking and distracted we make it hard for our brain to pay attention when needed or let go of distractions when we are ready to be present with family, friends, or whatever we want to be present with. Practice this simple technique to train your brain to pay attention to what is important to you in each moment.
CONNECT WITH ANNA
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To learn more visit: www.annapantano.com
Have questions you want me to address on the show? Email me at info@annapantano.com
Thank you for listening to the Striving From Stillness Podcast
A candid conversation about trying something new even when it’s scary and the secret to aligning or discovering with your purpose.
In this episode, I mention that I was interviewed by Jaymi Heimbuch from Impact Podcast and how it was a surreal and exciting opportunity. If you would like to listen to the interview I encourage you to check it out.
Impact’s Episode link: https://JaymiH.com/131
Impact's episode description: Strategies for Coping with Stress
Today is February 14th, and for many, this Day of Love is a reminder to take some time for ourselves.
As conservation photographers, we all carry a strong emotional load with our projects. Taking time to practice self-love and self-care is essential.
So, today on the podcast is Anna Pantano (@intentionalliving.annapantano), an expert in mindfulness, stress reduction, and tools to help step out of tough moments.
Anna tells us her techniques + advice for managing the stress that comes along with constantly juggling multiple tasks.
Whether you're struggling with feeling mentally drained from a big workload or emotionally heavy projects, learning how to unplug and check in with yourself is essential.
Dive into this calming opportunity here: https://JaymiH.com/131
CONNECT WITH ANNA
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To learn more visit: www.annapantano.com
Have questions you want me to address on the show? Email me at info@annapantano.com
Thank you for listening to the Striving From Stillness Podcast
This podcast episode will discuss a powerful transition technique that can help you maintain your focus, productivity, and energy throughout the day. The technique is quick and simple and can be used during micro-breaks (discussed in last week's episode) or during any transition throughout your day.
The episode will go over the steps for the technique and I encourage you to play with this practice to find your own rhythm and what works best for you. In addition to helping with focus, productivity, and energy this practice can help you feel more connected to the people you encounter throughout the day and decrease the amount of time you spend in the stress response.
CONNECT WITH ANNA
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To learn more visit: www.annapantano.com
Have questions you want me to address on the show? Email me at info@annapantano.com
Thank you for listening to the Striving From Stillness Podcast
Harness the power that your heart has to calm the entire nervous system during this special Valentine’s Day Meditation. In this episode, you will be gently guided to bring your heart into coherence and given the opportunity to tap into the wisdom your heart holds for you. Learning to bring your heart into coherence helps strengthen the immune system and can also give you access to a powerful way to make decisions that are truly aligned with who you are when your thinking brain is struggling to find clarity.
Grab a pen and paper if you would like to make note of the wisdom your heart shared and find a quiet space for about 15 minutes to enjoy this guided practice.
CONNECT WITH ANNA
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To learn more visit: www.annapantano.com
Have questions you want me to address on the show? Email me at info@annapantano.com
Thank you for listening to the Striving From Stillness Podcast
In this episode, I will share one of my favorite hacks to maintain your energy throughout the day and increase your productivity! It is a fairly simple one, that gives you back more time than it takes.
Micro-breaks have been shown in multiple studies to help you be more focused, make fewer mistakes and be more productive than if you don’t take these important breaks for your brain and your body. These breaks should be done every 50 to 90 minutes. The largest study on high performers done by the High Performance Institute, found that those that were the most productive and also the healthiest and happiest, discovered that these high performers on average took breaks every 52 minutes.
Research done by the Army Institute and The Energy Project also found similar results. These breaks work with our brain’s natural 90-minute cycle that goes from full focus to physiological fatigue in 90 minutes. Giving yourself no-tech breaks allows the brain a chance to consolidate information and rest so it can retain info and return to a healthy full-focus state.
WHAT YOU WILL LEARN IN THIS EPISODE:
About some of the studies done on high performers and productivity that found micro-breaks are a key component to maximizing productivity.
* Several ways to take a micro-break and what to avoid doing during these breaks.
* Guidance on how to start and maintain this habit.*
RESOURCES:
High Performance Institute: https://www.highperformanceinstitute.com
* The Energy Project: https://theenergyproject.com*
* GoNoodle: https://www.gonoodle.com
* Insight Timer, a meditation app.
CONNECT WITH ANNA
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To learn more visit: www.annapantano.com
Have questions you want me to address on the show? Email me at info@annapantano.com
Thank you for listening to the Striving From Stillness Podcast
In this episode, we discuss how to connect to your Inner Resource which can provide peace, calm, strength or a sense of safety in times of stress, anxiety, depression, and overwhelm. Through this guided practice, you can discover and/or strengthen your connection to your inner resource so that it will be there to support you when you need it.
After you have listened the first time you may want to jump straight to the Inner Resource Guided Practice. The practice starts at 4 minutes and 15 seconds and ends at approximately 15 minutes.
Grab a pen and paper to make notes, expand on or deepen the connection to your Inner Resource after the guided practice.
The Inner Resource was first introduced to me during my training with Warriors at Ease, a Trauma Sensitive Yoga and Meditation for Military Members and First Responders.
RESOURCE:
To learn more about Warriors at Ease visit https://warriorsatease.org
CONNECT WITH ANNA
Follow me on IG and FB: @intentionalliving.annapantano
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To learn more visit: www.annapantano.com
Have questions you want me to address on the show? Email me at info@annapantano.com
Thank you for listening to the Striving From Stillness Podcast
You don’t need to attend a yoga class to access one of the biggest benefits of doing yoga. In less than five minutes you can gently guide your nervous system out of its stress response into the parasympathetic nervous system where it has the opportunity to rest, digest and repair damage done by being in chronic stress. There are numerous benefits of being in the parasympathestic system frequently throughout your day such as strengthening your immune system, increased focus and productivity, as well as less reactivity and a higher capacity to respond thoughtfully. These benefits can occur when you link breath to movement which naturally works with your nervous system to bring it out of fight, flight or freeze and into the parasympathetic nervous system. In this episode, you will learn three simple yet powerful ways to practice this on your own and why it can also help you get better sleep.
IN THIS EPISODE, WE TALK ABOUT:
- Benefits of breathwork both for your mental health and overall fitness.
- Three simple ways to link breath to movement without stepping foot into a yoga studio.
- How stress effects sleep and why linking breath to movement throughout the day can help you sleep better.
RESOURCES
- Article, “Cortisol and Sleep” https://www.healthline.com/health/cortisol-and-sleep
- Article, “Yoga’s Breathtaking Effects: How to Breathe to during Half Sun Salutation” https://experiencelife.lifetime.life/article/yogas-breathtaking-effects/
CONNECT WITH ANNA
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To learn more visit: www.annapantano.com
Have questions you want me to address on the show? Email me at info@annapantano.com
Thank you for listening to the Striving From Stillness Podcast
If you have ever heard yourself saying yes but felt a pit in your stomach, a tensing of the shoulders, or noticed you were clenching your jaw, that was your body trying to guide you to the best answer for that situation and moment. By learning to listen to our body we can start to make quick and confident decisions that truly align with the life we are trying to build and our “big yes”.
In this episode, you will learn how to start listening to your body or deepen your connection to what your body is trying to tell you when it is time to make a decision. This can be helpful in many situations but in this episode, we focus on how you can begin to more confidently know if something is a ‘yes’ and supports the life you want to create or needs to be a ‘no’ or ‘not right now’ answer.
IN THIS EPISODE, WE TALK ABOUT:
- The not-to-do list and how learning to listen to our body can make deciding what we will say ‘yes’ to or ‘no' much easier.
- Explore a guided practice that allows you to learn what signals your body is giving you when something is not a good fit for you.
- The guided practice is an additional tool that is different from a traditional body scan but also allows you to learn how to listen to your body’s wisdom.
CONNECT WITH ANNA
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To learn more visit: www.annapantano.com
Have questions you want me to address on the show? Email me at info@annapantano.com
Thank you for listening to the Striving From Stillness Podcast
Life is too short to spend it doing things that are not aligned with your ultimate goals, values, and priorities in life. In this episode, learn how to take control of your calendar so you can spend more of your days doing what you love, honoring your values, and aligning with what matters most to you. Add a not-to-do list to your planning ritual while anchoring in your BIG YES to make saying no or not right now easier.
IN THIS EPISODE, WE TALK ABOUT:
- Learn the key culprit to being overwhelmingly busy.
- Honor your priorities by being intentional about what is on your calendar.
- Discover how to use a not-to-do list and have the courage to say no when you need to.
RESOURCES:
- Next week’s episode, (episode 15) will help you discover how you can listen and learn from the wisdom your body is sharing with you to make it easier to make decisions quickly.
Questions you could ask yourself to gain clarity around your BIG YES:
- If I could wave a magic wand and I had no obligations, no one expecting anything of me and I knew I would succeed at whatever I decided to do…
- What would I do with my days?
- Who would I spend it with?
- What projects or hobbies would I work on?
- Is there something I have always dreamed of doing but haven’t yet?
- If I looked back at my life during the last few weeks of my life…
- What moments would I savor?
- What would I be proud of?
- What would I either not remember or even regret spending time doing?
CONNECT WITH ANNA
Follow me on IG and FB: @intentionalliving.annapantano
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To learn more visit: www.annapantano.com
Have questions you want me to address on the show? Email me at info@annapantano.com
Thank you for listening to the Striving From Stillness Podcast
Learning to manage our nervous system and stress response is often one of the key components missing when it comes to achieving our goals, and New Year's resolutions, or making a new intention a reality. Until we learn to manage the stress response we can easily be pushed off track by procrastination and other self-sabatoging behaviors that all stem from our body's natural tendency to try and protect us when we start to step out of our comfort zone.
In today's episode, you will learn a powerful breathing technique that will help calm the nervous system, while increasing focus and attention so you can keep moving forward on those big (and small) goals that will ultimately lead to the positive change you need to make to have a life you love living.
IN THIS EPISODE, WE TALK ABOUT:
- One key component of self-sabatoge when it comes to creating lasting change and how to stop it from happening
- Square Breath Technique, a technique that calms the nervous system while increasing focus, attention and energy.
CONNECT WITH ANNA
Follow me on IG and FB: @intentionalliving.annapantano
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To learn more visit: www.annapantano.com
Have questions you want me to address on the show? Email me at info@annapantano.com
Thank you for listening to the Striving From Stillness Podcast
Setting intentions is a powerful practice that can help you make and achieve goals that are truly aligned with who you are. This guided meditation can help you connect deeply to what really matters to you and makes it easier to set intentions that will guide you to be more authentically you while also making it easier to make decisions.
I encourage you to be open to what comes up for you during this guided practice. Don’t overthink it, and grab a pen and paper to write down any insights that you may have.
This is a wonderful practice to do whenever you come to a crossroads in your life and is a fun one to do during the transition to the New Year BEFORE you start to make goals and resolutions.
CONNECT WITH ANNA
Follow me on IG and FB: @intentionalliving.annapantano
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To learn more visit: www.annapantano.com
Have questions you want me to address on the show? Email me at info@annapantano.com
Thank you for listening to the Striving From Stillness Podcast
Setting intentions is a powerful practice that can help you make and achieve goals that are truly aligned with who you are.
In this episode, learn the difference between goals and intentions. Explore why setting intentions can be so powerful in making changes in your life that are sustainable and hear examples of how I have applied this impactful practice in my own life. Then learn simple techniques to keep the intentions in the forefront of your mind so you can continue to grow all year.
IN THIS EPISODE, WE TALK ABOUT:
- The difference between goals and intention setting.
- How intentions can guide your actions making truly sustainable change possible.
- Simple techniques to remind yourself to come back to your intentions again and again to cultivate the opportunity for lasting positive change in your life.
**RESOURCES:
Brendon Burchard’s book, High Performance Habits**
CONNECT WITH ANNA
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To learn more visit: www.annapantano.com
Have questions you want me to address on the show? Email me at info@annapantano.com
Thank you for listening to the Striving From Stillness Podcast
Join me as we explore the Loving-Kindness Meditation that can help you decrease criticism, feel more positive emotions, have less destructive thoughts, reduce physical pain symptoms and increase your overall motivation and focus.
Today’s Mindful Moment practice is a perfect meditation for any time of year, but especially during the busy holiday season, it can help you step out of the busyness and tap into the joy, love, and magic that is available during this special time of year.
If you enjoy this episode and would like a copy of the guided meditation only, without the podcast intro/outro and additional instruction please click on the “Grab your FREE Loving Kindness Meditation” link below.
IN THIS EPISODE, WE TALK ABOUT:
- A brief summary of the benefits and what to expect during the guided meditation.
- Practice the guided Loving-Kindness Meditation
RESOURCES
Article from Positive Psychology, “ What is Loving-Kindness Meditation”. The article includes four meditation scripts for the practice.
https://positivepsychology.com/loving-kindness-meditation/
Grab your FREE Loving Kindness Meditation Here: https://view.flodesk.com/pages/63a3523755ae1c1c93f4a403
CONNECT WITH ANNA
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To learn more visit: www.annapantano.com
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Thank you for listening to the Striving From Stillness Podcast
From freeing up time and energy to improving your relationships and so much more, we take a closer look at why learning to listen to your body's wisdom is key to living a vibrant and intentional life. Understanding what your body is trying to tell you can help you create more peaceful relationships, decrease stress and make it easier to confidently make decisions. Although doing formal body scans is one way to accomplish learning what your body is trying to tell you, in this episode, we will explore many other ways to easily and quickly develop this skill.
WHAT YOU WILL LEARN IN THIS EPISODE:
- You will learn about the benefits of doing body scans, why it matters, and other simple ways to increase your body wisdom.
- A closer look at how knowing what your body is trying to tell you will improve your relationships and help you make quick confident decisions that are aligned with exactly who you want to be.
CONNECT WITH ANNA
Follow me on IG and FB: @intentionalliving.annapantano
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To learn more visit: www.annapantano.com
Have questions you want me to address on the show? Email me at info@annapantano.com
Thank you for listening to the Striving From Stillness Podcast
Do you struggle to feel truly grateful when trying to practice gratitude? In this episode, we will explore a couple of add-ons to your gratitude practice so you can maximize the benefits of practicing gratitude.
You will be guided through a process that will help you open the heart space, making it easier to connect fully to things you can appreciate in your life. This technique may also be used simply by thinking through the prompts if you prefer non-meditative practices.
IN THIS EPISODE:
- We talk about not waiting until something devastating happens to commit to a gratitude practice.
- Guided Meditation practice to open up the heart and boost the amount of gratitude you feel during your practice which will ultimately increase the benefits you receive.
- Suggest how you may take gratitude into your day.
BEFORE PRACTICING GRATITUDE
- Think about a loved one, it can be an animal if this is easier for you.
- Think of a favorite memory: a vacation, a special moment, or something that really touched your heart.
RESOURCES
- To learn about the benefits of gratitude and ways to practice it, check out Striving From Stillness’ 7th Episode, “Gratitude: A Simple Way to Change Your Life”.
CONNECT WITH ANNA
Follow me on IG and FB: @intentionalliving.annapantano
Connect on LinkedIn: https://www.linkedin.com/in/anna-pantano/
To learn more visit: www.annapantano.com
Have questions you want me to address on the show? Email me at info@annapantano.com
Thank you for listening to the Striving From Stillness Podcast
Living a life full of gratitude will positively affect your life more than almost any other practice you can integrate, yet it is a practice that many people struggle with doing consistently. In this episode, we will explore the many benefits of gratitude, ways to practice and how you can bring it into the holidays and beyond.
WHAT YOU WILL LEARN IN THIS EPISODE:
- You will learn about the seven-plus benefits of gratitude.
- Several ways to practice gratitude, including a few examples of what you can do no matter how busy you are.
- Different ways to integrate gratitude during the holidays or any other busy time of year.
Seven Benefits of Gratitude:
- Improves your physical health
- Reduces toxic emotions,
- Improves relationships or your chances for one.
- Enhances empathy and reduces aggression.
- It may improve sleep.
- Helps reduce social comparisons leading to higher self-esteem.
- And it can increase our mental strength as well as aid with overcoming trauma
Ways to Practice Gratitude:
- Gratitude journal or list
- Express appreciation to others via letter, text, phone, or in person.
- Silently thank those around you that provide everyday services that we often don’t notice.
- Start a new family ritual by sharing what you are thankful for, creating a gratitude jar, or expressing words of appreciation every evening.
Deepen your knowledge about happiness and how it helps you achieve more by reading The Happiness Advantage by Shawn Achor.
Article Resource: “7 Scientifically Proven Benefits of Gratitude” by Amy Morin
Link to article:
https://www.psychologytoday.com/us/blog/what-mentally-strong-people-dont-do/201504/7-scientifically-proven-benefits-gratitude
CONNECT WITH ANNA
Follow me on IG and FB: @intentionalliving.annapantano
Connect on LinkedIn: https://www.linkedin.com/in/anna-pantano/
To learn more visit: www.annapantano.com
Have questions you want me to address on the show? Email me at info@annapantano.com
Thank you for listening to the Striving From Stillness Podcast
With this easy breath practice you can signal to your body that you are safe and it is ok to relax. Intentionally elongating the exhale allows the nervous system to quickly calm down. Often you will start to feel the effect in less than two minutes especially if you practice it regularly.
In this podcast I guide you through a four count inhale and a six count exhale with and without two count breath holds. There is nothing magical about the count numbers. The only important part is that the exhale is longer than the inhale. Do not do breath holds if you are pregnant. If your lung capacity allows it, it can be impactful to double the exhale, e.g. four count inhale and eight exhale versus a six count exhale. Always listen to your body and allow your breath to return to its natural rhythm if you start to feel uncomfortable of light headed.
Once you are comfortable with the longer exhale breath you can add intentional thoughts to the breath. For example, you could inhale a positive thought such as love, peace, ease or gratitude and exhale whatever challenge you are dealing with such as stress, anxiety, worry or fear. This addition both helps with keeping the mind focused and occupied so you can stay present during the practice and aids in bringing in positive feelings while releasing any less desirable ones.
IN THIS EPISODE I SHARE A LONGER EXHALE BREATH PRACTICE AS A QUICK WAY TO DESTRESS:
- This practice can be done sitting or laying down.
- Feel free to close your eyes or keep them open. If you choose to keep them open, soften your gaze, maybe find something in front of you to focus on.
- Make your exhales longer than the inhales. Breathholds are optional.
- Practice frequently to maximize its effectiveness when you need it.
- Once you are comfortable with the rhythm, you can easily do this breathing technique anywhere, even when in the middle of a stressful meeting, to keep you calm, clear headed and focused
REFLECTION:
- How did you feel before practicing?
- How did you feel after taking several breaths where the exhale was longer?
- What feelings or thoughts would you like to bring more of into your life? Try thinking of one during your inhales?
- What experiences or thoughts would you like to release? Try releasing one of these during your exhales.
CONNECT WITH ANNA
Follow me on IG and FB: @intentionalliving.annapantano
Connect on LinkedIn: https://www.linkedin.com/in/anna-pantano/
To learn more visit: www.annapantano.com
Have questions you want me to address on the show? Email me at info@annapantano.com
Thank you for listening to the Striving From Stillness Podcast
Paying attention to the different sensations in our body is one of the key ways we can step into the present moment. At a minimum this practice allows us to step out of the thinking brain so we can become more aware of what is going on in our body and what it may need. Body Scans have the ability to calm our nervous system and help us access the parasympathetic nervous system where we rest, repair, and digest our busy day. In this episode, you experience a short guided body scan mindfulness meditation.
IN THIS EPISODE I SHARE A SHORT BODY SCAN:
- This practice can be done sitting or laying down.
- Feel free to close your eyes or keep them open. If you choose to keep them open, soften your gaze, maybe find something in front of you to focus on.
- Practice non-judgement of whatever you notice. There is no need to explain why you feel a certain way. Simply notice with curiosity.
- In this practice we start at the top of the head, but the order does not matter.
- Experience and sensations will change from day to day.
Reflection:
- How did you feel before practicing?
- How did you feel after the body scan?
- Was there anything your body was trying to tell you?
CONNECT WITH ANNA
Follow me on IG and FB: @intentionalliving.annapantano
Connect on LinkedIn: https://www.linkedin.com/in/anna-pantano/
To learn more visit: www.annapantano.com
Have questions you want me to address on the show? Email me at info@annapantano.com
Thank you for listening to the Striving From Stillness Podcast
In many ways we can choose how we experience and respond to our life. By learning a few key tools and applying them to specific situations you can turn frustration into ease. This episode explores what is happening in our brain that makes it difficult to stay positive and what we can do about it so we can live a more joyful, and fulfilling life.
WHAT YOU WILL LEARN IN THIS EPISODE:
- You will learn about the Reticular Activating System (RAS) and how it can help you shift your focus so you notice more of what is going well in your life versus what is going wrong.
- Discover what Negativity Bias is, why it exists and what we need to do so we are not overly focused on what is not right in our life.
- Hear examples of how to influence the RAS so you can be happier and feel more connected to the people in your life.
Five ways to influence the RAS:
- Gratitude
- Set an intention during common transitions
- Ask yourself questions that purposely shift your focus to something more positive. You can set an alarm on your phone to remind you of this practice.
- Create a feel-good folder with thank you notes you have received, photos of good memories, or loved ones that you cherish.
- Notice your thoughts and replace the negative ones with positive thoughts.
Article Resource: “7 Scientifically Proven Benefits of Gratitude” by Amy Morin
Link to article:
**https://www.psychologytoday.com/us/blog/what-mentally-strong-people-dont-do/201504/7-scientifically-proven-benefits-gratitude
Quote:
“Whether you think you can, or you think you can’t – you’re right.” ~Henry Ford**
Resource: The work of Dr. Rick Hanson
CONNECT WITH ANNA
Follow me on IG and FB: @intentionalliving.annapantano
Connect on LinkedIn: https://www.linkedin.com/in/anna-pantano/
To learn more visit: www.annapantano.com
Have questions you want me to address on the show? Email me at info@annapantano.com
Thank you for listening to the Striving From Stillness Podcast
Our breath is one of the key ways we can step into Mindfulness. It has the ability to calm our nervous system and help us access the parasympathetic nervous system where we rest, repair, and digest our busy day. In this episode, you will learn a little more about breathwork and have the opportunity to practice a few different ways to notice it. Noticing the breath brings us into the present moment quickly and allows us to easily practice Mindfulness at any time and anywhere.
IN THIS EPISODE I SHARE THAT YOU CAN NOTICE YOUR BREATH BY:
- Checking in with the quality of the breath. Is the breath quick, slow, shallow or are you holding your breath?
- Feeling the chest and belly rise and fall. Check in with the gentle expansion and contraction of the front and back body.
- You can use one hand on the belly and one hand on the heart space to feel the rise and fall.
- Temperature of the air coming in and out of the nose.
- Notice the pause at the top of the inhale and the pause at the bottom of the exhale.
Reflection:
- How did you feel after practicing?
- Which way of noticing the breath did you enjoy the most?
Set an intention:
- When will you practice noticing the breath and which method will you use?
CONNECT WITH ANNA
Follow me on IG and FB: @intentionalliving.annapantano
Connect on LinkedIn: https://www.linkedin.com/in/anna-pantano/
To learn more visit: www.annapantano.com
Have questions you want me to address on the show? Email me at info@annapantano.com
Thank you for listening to the Striving From Stillness Podcast
In this episode we will explore productivity and how Mindfulness can help us be more productive, focused and creative. Although the rise in popularity around self-care, mindfulness and rest is wonderful and necessary, there is also a shadow side to making production the enemy. Discover how over emphasizing ease and flow can actually hinder us in making a positive impact.
Resources:
Are you ready to integrate Mindfulness into your day? With this free pdf guide learn how to quickly practice Mindfulness while you are at home, at work or running errands so you can start to feel the benefits of Mindfulness no matter how busy you are. Guide includes 20 ways to easily iterate Mindfulness into your day.
Grab your free Mindful Moment Map pdf: https://bit.ly/3tlW5l2
CONNECT WITH ANNA
Follow me on IG and FB: @intentionalliving.annapantano
Connect on LinkedIn: https://www.linkedin.com/in/anna-pantano/
To learn more visit: www.annapantano.com
Have questions you want me to address on the show? Email me at info@annapantano.com
Thank you for listening to the Striving From Stillness Podcast
Welcome to the Striving From Stillness Podcast. In this episode, you will get a glimpse into Anna’s journey into Mindfulness and Personal Development. How she went from heartache to happiness by connecting to the present. Learn a few of the many positive shifts that are possible when you decide to step into the world of mindfulness, self-care, and personal development.
CONNECT WITH ANNA
Follow me on IG and FB: @intentionalliving.annapantano
Connect on LinkedIn: https://www.linkedin.com/in/anna-pantano/
To learn more visit: www.annapantano.com
Have questions you want me to address on the show? Email me at info@annapantano.com
Thank you for listening to the Striving From Stillness Podcast
Are you tired of feeling burned out, stressed or overwhelmed? You don't have to feel this way to be successful!Starting November 10th, we will explore how to be productive from a place of peace instead of overwhelm and stress.
The episodes will be less than 30 minutes each and will pull from my more than 20-year journey with Mindfulness and Personal Development. As a Certified Mindfulness Instructor and Life Coach, I have seen firsthand in my clients and my own life how truly transformational putting these two practices together can be.
Every other Thursday we will explore a short Mindfulness practice that you can easily integrate into your busy life. On the remaining Thursdays, we will dive into personal development topics so you can truly design a life you thrive in, not just survive in.
I hope you will join me as we explore how you make long-lasting changes stick so you can truly design a life you love living.
If you have a moment to leave a comment, I would love to hear what questions you have or what interests you most about this topic. Hit the subscribe button to be notified when these valuable episodes drop.
I hope you will join me on November 10th as we explore how Striving From Stillness can help you live a more vibrant, joyful and peaceful life!