MORNING MUGS: Practices for MindBodyHeart: Recent Episodes
Kiera
Quick episodes to accompany your morning mug and begin the day on your terms. What you fill your cup with is what spills out when life gets hard. It could be drama/gossip/fear or patience/love/kindness, the choice is yours. Together we’ll explore journaling techniques, breathwork exercises, as well as meditation practices, so you can decide what goes in your cup!
In this episode Prof.Virginia Horan and I discuss the changing landscape of education, focusing on the impact of technology, parental involvement, and mental health on students. We talk about the importance of a holistic approach to education, self-care, and time management, and the value of traditional methods combined with technology. We also highlight the need for personal growth, resilience, and self-esteem.
Professor Ginny Horan has been teaching Communication since 1991 as a member of the full-time faculty at Suffolk County Community College. After researching the decline in student success, she discovered many Gen Z students lack time management skills, so five years ago she created a paper planner that teaches time management AND offers emotional and academic support through weekly video tutorials that match printed tips in the planner itself.
- Episode Takeaways
- All technology is not necessarily good technology when it comes to learning
- More students today in college are ambivalent and unsure
- Flashcards, time management, and note-taking are still essential
- Parents are also heavily managing their child’s high school life which makes learning time management more challenging
- Every college has tutoring, test anxiety workshops, time management workshops, and mental health resources
- The Centered Student planners have a QR code to provide emotional support and tips throughout the first year of college
- Writing by hand slows students down, to think about what they are actually writing
- When you are feeling overwhelmed try to HALT and assess if you are Hungry, Angry, Lonely, Tired
- When you don’t feel in control you feel anxious, if you feel in control you’ll feel a little less anxious
- Parents you have to let your kids fail
- Guided meditations are a perfect way to ease instant anxiety
- Maybe we could all
Check out the website for more resources:
www.thecenteredstudentplanner.com
Follow along on Instagram too :)
@thecenteredstudent
Perhaps that jittery feeling in your stomach isn’t anxiety, but determination. Lisa Feldman Barrett (@LFeldmanBarrett), a professor of psychology at Northeastern University
In this episode, we explore the reality that comfort does not equate growth. Sometimes we need an anxiety reframe as Lisa Feldman Barrett suggests. " This isn't anxiety- this is determination." Rather than perceiving anxiety as a "sign" to back off and play it safe- consider it the necessary next step to growth. And rather than trying to predict the worst-conside the possibility, that you couldn't even imagine how amazing it was going to turn out.
So when you start to feel all the feels- remember to "fly your butterflies in formation" and get to the other side of it...
"You are not responsible for the version of you that exists in other people's minds."- Tiny Buddha
In this episode, we explore the very human nature -of looking for the approval of others. Over time our need to belong to the pack has evolved into our need to feel validation and acceptance of others for our own self -worth. When we live a life based on the whims of other people's opinions we give our power away. We allow the precious life we have to be put on hold until we get the "green light" from others. I've provided a journal prompt at the end of the episode that will remind you...you got you!!!
Until next time xo
“Rather than waste your time being stressed over making the right decision, make the decision right.”
-Dr. Ellen Langer
In this episode we'll challenge the "inner critic" by learning new ways to invite her in, and communicate with her. Start by being aware of the voice and practicing ways to prevent the "inner critic" from driving the bus of our lives.
You are not your "inner critic" xoxo
In this episode, we'll explore the possibility of stepping outside of how you "see" the world. Freedom comes with allowing yourself to open the aperture and reframe how you wish to connect with yourself- about yourself. We often get caught up with the way things are. Here is an invitation to decide what perspectives you wish to keep and which ones are ready for a change.
In this episode we’ll explore the capabilities of vision boarding in creating the life you want. This episode is part of a gathering I hosted which was part of the : Makin Moves Workshop Series
This episode is part of a journal night I hosted - Journaling Reimagined ( why we need to rethink why we journal …or why we don’t ). The focus of this episode is to invite reflection for clarity- to get you closer to the life you want to live.
Beginning this episode with a huge thank you to all who contributed towards the @mondaysatracine fundraiser. I am incredibly grateful to be able to support this amazing organization. The money collected from the last journal night was donated directly to @mondaysatracine raising close to $450.00! In this episode, you will get an inside peak of the last journal night: Why We Write- Tapping In ( Ocean Prompt ). The theme behind the night was journaling reimagined, changing the narrative around journaling. Rather than complaining on the page, we can use journaling as a practice to expand possibilities and invite them into our lives. Journaling for creativity, expansion, and growth. So grab your journal and a pen and get ready to dive in :)
To accomplish great things, we must not only act, but also dream; not only plan, but also believe.
-Anatole France
In this episode, we explore the "gray" areas of our lives. We spend so much time trying to catapult our way out of the no longer, into the change. And we can’t wait to get to the new next. But we spend so much of our time in the space between ‘ no longer and not yet’. It made me begin to think - how long is this space? Is this the space before the next new or is this the space we really live in? The present. The life we are in.
How do we live in the current but yet move consciously forward? I think many of us are anxiously looking for what's next without even knowing what next looks like. Perhaps it's the societal natural next step, college, career, retirement etc. But I think there can be so much more in the space between. We may not even know what we can offer in this space because we are too busy waiting for the ‘next’.
"Don't you see how much you have to offer? And yet you still settle for less."- Marcus Aurelius
In this episode, we look at what keeps us feeling stuck. Often this comes from the doubt that things can't change. We either feel stuck in our circumstances or within ourselves. Good news- you don't have to sit by and settle. We are our most powerful vehicle for change. Neuroplasticity allows us to change bad habits and create new ones. It's not too late. Have a listen and just begin.
In this episode, we explore how our thoughts can beat us to the punch. Our bodies react to our thoughts and sometimes those thoughts- are habitual and primed for the stressful season we expect to be in. Although we may not be in a stressful situation at the moment we feel angst -we respond like we are. Our thoughts are too busy concerning themselves with the future to-do's or have-done's. Let's take some time to check in before we swirl into the Holidrama.
"Failure is a loaded word."- Ed Catmull, Pixar co-founder
In this episode, we explore the importance of fostering creativity and allowing yourself to"fail" . More importantly, allow yourself to dream. We should be curious, we should experiment, and when we do "fail"- consider it information. Reframe "I tried and failed" to "I'm learning and growing". Being afraid to fail is where dreams go to die.
Andréa is the founder of The Art of Circling: A group mindfulness practice that uses ancient ritual in a modern setting to empower individuals, strengthen communities and enhance group productivity. Through sharing stories, deep listening and interconnected meditation, The Art of Circling empowers, heals and transforms lives. With the impact of the global pandemic, The Art of Circling shifted to virtual offerings with weekly Women’s Empowerment Series and a monthly Community Connection Circle bringing Andréa’s friends, personal healers, teachers and practitioners to women around the world. Today, Andréa reaches countless women from all over the world and continues to expand with in-person circles, retreats, private sessions, workshops and virtual offerings. She has made it her lifelong mission to share The Art of Circling with as many women as possible as a way to bring peace, harmony, and divine balance to the world. She is also a certified council carrier from the Ojai Foundation in Ways of Council. She has been featured in publications such as People, Hollywood Reporter, The New York Times, and Self Magazine, as well as numerous spiritual and self-help blogs, podcasts, and IG Lives. She lives in Los Angeles with her two children, Tennessee and Strummer. “When women gather, shift happens”
In this episode Andréa and I discuss the significance and importance of the practice of circling, emphasizing its role in honoring experiences and seasons of life.
Andréa explained her concept of 'the art of circling', a group mindfulness practice that can be done virtually or in person and is accessible to everyone.
We also discussed the importance of self-care and women's circles for improving the lives of women. We discuss the equitable nature of a circle, where everyone is of equal importance and there is no hierarchy. We also touched on the benefits of women's circles, such as fostering connection, reducing isolation, and providing mental health benefits.
We chat about the significance of social connections. Andréa highlighted the importance of sharing stories and experiences in circles, leading to self-empowerment and self-awareness.
IG @andreabendewald
Website : https://theartofcircling.com/
In this episode, we’ll explore the mind-body connection to stress and how to bring yourself back to neutral. Stressed out mind = Stress out body
In this episode, we'll explore how moving into "judgment mode or fix it mode" can be exactly what you DON'T need. We shouldn't expect life to be as if we're walking around sedated by singing bowls. It's okay to feel the way you feel. Without judgment from yourself or others. When we invite anger, resentment, and anxiety in, we are accepting those emotions for what they are- part of us.
“Nobody objects to a woman being a good writer or sculptor or geneticist if at the same time she manages to be a good wife, good mother, good-looking, good-tempered, well-groomed, and unaggressive.”
- Leslie M. McIntyre
In this episode, we explore "people pleasing" and how exhausting it is to direct your energy to the whims of others. We also chat about the significance of reflection and creating a relationship with yourself. How important it is to take the time to know yourself and act in alignment with what lights YOU up.
This is a 5 minute mediation - including a visualization of the ocean. Connecting the experience of the quiet just beneath the waves with the quiet that’s within us- just below our inner chatter.
Coffee Chat @kismetcoffeecompany - Aug 9th! Be sure to grab your Tickets
Coffee Chat @henleysvilllagetavern- Aug 21st! Tickets
Hope you guys are doing well. If you did not already see -I posted the next two coffee chats. The last two of the summer. The first one will be Aug 9th back at Kismet Coffee and then after that, it will be a Henleys Aug 21st. Henleys is graciously offering the space for me to come in a host the coffee chat- so it won't be dependent on the weather which Kismet is. For the next coffee chat, I recommend my last episode and interview with Jacqui Deflorio. I have also created a journal guide with key takeaways from the episode to help get you thinking about the episode so when you come to share you are all set! Hope to see you there.
Meditation ( discern the inner voice ) know your own instincts and intuition. Which ultimately allows you to know what you like, and what your passions are and therefore guide you towards your purpose.
I recently heard an interview with Light Watkins @lightwatkins. Light Watkins is an expert meditation and spiritual teacher who speaks of “following your curiosity” that whisper that may direct you in a way that is true to yourself. Internal nudges/hunches- we struggle to hear them because as we get older curiosity feels extracurricular to what’s important, job, marriage, kids, etc. But that just may be the voice that guides us towards our passions and or purpose.
The other voices are there too, and the only one that gets the loudest is the one you listen to the most and act on the most.
How do we get to listen to the Inner Voice, we create opportunities for stillness. And we listen and we take the small hops and see how it goes as Light suggests. I also loved what Jacqui said about seeing your own path in front of you. If you can see the path it’s not yours. Yours in the path right under your feet.
So when you think of taking the next step -Instead of a leap of faith it's a hop of faith. Deborah Adele also compares this to trapeze artists when she explains the Yama of Aparigraha * non-possessiveness Like a trapeze artist you must let go of the first bar to be completely suspended in the air to then catch the hands of the next. You can't hold on to what you think you know.
We want so desperately to know what the right steps are and how they will lead us to the happiness or fulfillment we seek but the reality is we can’t know. We see this now. Especially with young adults. You said if I got good grades, went to a good school, got a great job- 2.5 kids and a dog I’d be happy. Why aren't I?!!
Also explains why The Yale happiness class, formally known as Psyc 157: Psychology and the Good Life, is one of the most popular classes to be offered in the university’s 320-year history.
But if we listen and take a chance on curiosity, not focusing on the outcome not overanalyzing the situation simply letting it be, we don't know where it may take us.
We can’t be future goal-setters with yesterday's expectations.
So the week we take this small practice into our days as suggested by Deborah Adele
Practice with the breath. Practice the art of letting go with the breath. Be aware of the inhales and exhales. Breathing in life without the need to hold on to it. Journal how you feel after this practice, and maybe then— try something you are curious about.
Until next time be well.
In this episode, we discuss the importance of meditation and how it can be accessible to all. Jacqui explains that meditation is a vital necessity. She emphasizes that meditating is an invitation to cultivate a relationship with oneself as the most important person in one's life. And if this is not the priority, other relationships will wane. We also discuss how meditation can be part of your day and not an addition to your day.
As always -this conversation with Jacqui is one of my favorites, she is always opening my eyes and heart to new teachings and I am forever grateful. Her words really are medicine. I hope you enjoy this. Here is my interview with Jacqui Deflorio.
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Takeaways :
1. Meditation is vital. Actually, it's a vital necessity. 1. If you can breathe, you can meditate 1. The meditative state is our intrinsic nature. 1. If your relationship with yourself is not the priority then all other relationships will wane in comparison. 1. By not knowing ourselves as intimately as we are meant to we never actually touch our essence and thereby we're only half living. 1. Like Yoga, meditation is an inner size, not an exercise. 1. A committed daily practice of 5- 10 min a day of meditation is going to hone the skill or build the muscle necessary for that presence of mind and that presence of being in order to know what our purpose is. 1. Your breath is always with you, and your breath is a tool to drop into the self, slow down the moment. 1. Know your passion. know your purpose. 1. If you can see the path out in front of you, it's not your path. Your path is the one directly under your feet.I know this was a long one but I hope you enjoyed this conversation and if you did post about the episode tag me @ morningmugspodcast or tag Jacqui @omtarayogastudio or share this episode with someone.Lastly, the most impactful thing you can do is leave a review on Apple podcast.
***Don’t forget to check out Jacqui’s podcast It’s All Yoga which can be found on Apple Podcast and Spotify.
So until next time. Be well.
In this episode Jackie and I discuss self-care, motherhood, and the importance of community. We also have a laugh at how Jackie interrupts that awful, judgy little voice we all struggle with. Jackie is a Women's Empowerment Coach -helping women uncover their purpose & define their own path in the world. She is also theBeyond Small Talk creator & co-host: IG Live turns podcast. To hear more from Jackie be sure to follow Beyond Small Talk on your favorite podcast platform and check her out on IG @jackie_janiec If you are interested in one-on-one coaching or co-host opportunities on Beyond Small Talk- reach out to Jackie @jackie_janiec
Takeaways from the episode: -Empowerment is being able to stay curious, and vulnerable, and being able to ask yourself those really tough questions that bring you on this journey. -It’s important to make tangible bite-size actions -Just do little things. Momentum and consistency are what will get you where you want to be in the long run -Self- Care becomes contagious -Don’t be afraid to experiment with self-care, see how you feel after -No is a complete sentence -Women setting up boundaries is perfect for self-care -When you begin a practice and hate it, that’s okay remind yourself of how you feel after -Women's circles can provide a place to be seen and heard
Morning Mugs workshops and coffee chats are here ! Listen along to hear all about the new events that are rolling out this summer . For more details be sure to follow- @morningmugspodcast on Instagram. #summerofaction
"Almost everything will work again if you unplug it for a few minutes, including you. " - Anne Lamott
In this episode, we explore the ancient teaching of the Upanishads to shed some light on how we can move out of chaotic business and into stillness. When we are coming from a place of overwhelm it is very difficult to tap into our creativity. When we are caught in the external stimulus of the world, unable to drop in and hear ourselves- we get stuck. Using breath as a tool to switch off the noise and give the nervous system a break- we can come back to ourselves.
In this episode we’ll chat about the ending of the year and the beginning of summer. In many ways the ending of the school year is ritualistic. However ritual helps us to end and begin again without carrying the deadweight of what we have left behind. As we begin the summer season I invite you to reflect on how you want to show up and feel these next two months. I invite you to reflect on your previous summers do a little inventory. And try some time blocking strategy is that will help you enjoy the experiences you look forward to during summer as well as maintain your goals that you’ve been working on throughout the year.
“The world will ask who you are, and if you do not know, the world will tell you.”
― Carl Jung
In this episode, we explore the importance of listening to your inner voice. With all the external chatter that surrounds us, it is often difficult to "hear" ourselves. If we want to live a life on our terms -we need to take the time to know what our desires are. What kind of a life are we seeking? Absent from the noise of the world, we need to come home to ourselves.
The Price You Pay for Living Courageously- does it outweigh the price of staying stuck?
...Well, darkness has a hunger that's insatiable
And lightness has a call that's hard to hear - Indigo Girls
In this episode, (the 51st episode!!!)...we'll explore the resistance to progress and how we all have it. Often we don't take the time to appreciate how far we have come but instead judge how far away we are from where we want to be. We'll get a little help from Deepak Chopra on this and follow along with a guided light meditation. Joy, Security, and Peace are innate they cannot be lost only forgotten.
Enjoy the little things in life, for someday you will realize they were the big things.
In this episode, we explore how ordinary moments can give us a chance to create extraordinary memories. We have the capacity to shape the world we live in. Often we keep on keepin on, so here is your reminder to slow down and take it all in.
We have to lift each other up as much as we possibly can with whatever time we have. The ultimate secret to getting happier is sharing the secrets to happiness with other people.- Arthur Brooks, Harvard professor, social scientist, #1 bestselling author
In this episode, we'll explore the ways in which we can support others using Morning Mugs as a tool. The digital downloads mentioned in this episode can be found in the link in my bio @moringmugspodcast
**Coffee Chats - Conversation Book Mark
**Mind Body Heart 5-Day Challenge
Think of your mind as a garden and your thoughts -the flowers and weeds that grow. Garden plants need to be pruned and cared for. Like the plants growing in the garden, we care for and cultivate thoughts in our minds too. Some thoughts you’ll want to cultivate and care for allowing them to grow strong roots. Roots that will be strong enough to anchor those thoughts so they are there for you 10-30 years from now they are there.
Then there will be other thoughts that may need to be pulled from the mind garden so they have no roots - easier to remove- not allowing them to take root. These thoughts do not serve you.
This is my conversation with filmmaker Emily Branham who specializes in unexpected, intimate, and deeply human films about artists. We speak about her first feature documentary, BEING BEBE, which premiered at Tribeca Festival, was a New York Times Critic’s Pick, and won Jury & Audience Awards on its festival tour across 5 continents. She directs, produces, and edits short documentaries for clients including Lincoln Center, AT&T, and JP Morgan. Originally from Minneapolis, Emily studied film at Northwestern University and is currently based in New York City.
In this episode, we chat about how she simplified her life to slowly, steadily, and independently finish & release a feature documentary over the course of 15+ years.
We also talk about her documentary BEING BEBE and the impact campaign/community empowerment tour for 2023.
Emily's tool for you wellness toolkit: You can do anything for 25 minutes. I have a "shaky clock" timer that you can very easily set for 5-, 25-, or 45-minute chunks, and 25-minutes is the perfect amount of time to allow yourself to write a hard email, pick up around the house, do some morning journaling or anything else that you want to knock out and are having a hard time getting started with. I thrive on deadlines, and if you focus, 25 minutes can be just right!
Be sure to check in with Emily to follow along with her new podcast about pursuing creative dreams, You Can Fly Too, coming very soon! You can also follow Emily @emilybtv on Instagram and @beingbebemovie on all things social.
Recently I have been having conversations about the podcast with both teachers and students. And what has consistently come up is the realization we have of relatability. What is relatable to a student can also be relatable to an adult.
This feels very obvious but it reminded me of a trip I had taken a few years back to Barcelona. While I was there I had the opportunity to go to Montserrat which is just outside of Barcelona in Catalonia. The name actually means "jagged mountain" in Catalan. It's an abbey at the top of a mountain, it's beautiful. And it's the main attraction is the black madonna, which is a wooden statue that was carved of the Madonna ( Jesus's mother) and over time darkened hence the name. She's the patron saint of Catalonia and therefore a pretty big tourist attraction. This leads me to my experience when I was waiting in line to see her.
A social worker was in front of me and we started talking. She shared that she works at a nursing home. I said something along the lines of how that might be difficult being with people that are most likely in the final stages of life. She responded. The most difficult part was to get them to move past the stories they have always told themselves. They share how they never measured up to their parents' dreams, how they wish they would have...fill in the blank. or they get stuck repeating the same stories of the people who betrayed them or did them wrong.
You hear people say- It's like listening to a broken record. You wish you could just tell them to pick up the needle. Stop playing the same songs. She said I wish I could tell them to just flip the damn record over. Remind them there is a whole nother side, filled with songs you haven't even heard!
It made me think about the stories we tell ourselves and the thought patterns we repeat. The incessant looping. How important it is to be aware of how to talk to yourself.
And know that you can change the dialogue. Who says you have to keep telling yourself the same stories?
Try this: Any time you find yourself in a thought pattern that does not serve you, interrupt it. That may look like taking a deep breath, feeling your feet on the ground, or bringing awareness to your surrounding by listening to the noises around you. Awareness is the first line of defense.
Mel Robbins has a trick when she finds herself talking smack to herself about herself. “I’m not having this thought right now” It's a way to gain control.
In this episode, we'll explore just how capable, adventurous, and resourceful you are. If those words don't seem to resonate try the "Reverse Bucket List" activity mentioned in this week's episode -to take a look at the life you have lived already. This is a great activity to end February- and begin to prepare for the spring season. By looking back, sometimes we can gain clarity on what is truly important for us going ahead.
In this episode, we'll explore the "stories" we tell ourselves and how we have the power to change them. Often we carry stories about ourselves, others, and the world that no longer belong to us. We do not have to continue to sit in the passenger seat of our own lives by holding on to antiquated thoughts and ideas. Inspired by my conversation with a friend about Jim Kwick and his truly inspiring story. This episode reminds us, that it is on us, to take control of the stories and mindset we choose to carry around.
This episode will also provide tools for you to begin to start the day on your terms and fill your own cup. If you don't choose what goes in your cup- the world will.
Let me know your thoughts over @morningmupspodcast!!
In this episode, I'll share my "it's too late for you" moment. And we'll talk about the importance of holding on to big dreams while also mapping out the small steps. Often the process of shifting our focus to the small areas where we can make a change- will ultimately tie us to the big dreams. We must remind ourselves of the importance of dreaming, and goal setting and create a path of success toward achieving them!
In this episode, Lianne and I unpack the difficulties of living a holistic life with the demands of motherhood, career, and especially for her -shiftwork. We have a candid conversation exploring the importance of taking agency over our lives and not allowing time to simply pass by but instead acting on the urgency of what it takes to have a well-lived life.
Lianne is a Productivity and Meditation Coach for busy Shiftworking Moms.
For the last 22 years, Lianne has served her community as a Police Officer in the City of Ottawa, Ontario, as well as a certified Meditation Teacher and Nutrition Coach. Lianne's mission is to encourage people to stop living on autopilot and to be intentional with the time that they have. She knows how life can change in an instant.
Through Meditation, Lianne helps her clients slow down, release overwhelm, and return to living in the present moment so they can create more time to do the things that light them up.
Learn more about Lianne’s 21-day “Shift into Meditation” self-paced program.
https://lianne-mcaughey.mykajabi.com/offers/cFEVBcb3 (REGULAR PRICE)
Use code MORNINGMUGS50
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Here is a discount link with the coupon code already applied
https://lianne-mcaughey.mykajabi.com/offers/cFEVBcb3?coupon_code=MORNINGMUGS50
In this episode, we explore the Morning Mugs Coffee Chats found on @morningmugspodcast! Morning Mugs Coffee Chats are a way to connect with friends & loved ones and have meaningful, thought-inspiring conversations. The conversations are centered around the Morning Mugs Podcast. I'll also share how I have incorporated Morning Mugs at my school, where I work, to encourage community. To get started all you have to do is...
Reach out to a friend, choose an episode, grab a coffee, and share:
Episode GIST
Biggest TAKE-AWAY
Inspired ACTION
In this episode, we take a look at the 4 questions you need to ask yourself in order to grow in the direction you want. Inspired by Indra Nooyi, ranked on the Forbes list of The World's 100 Most Powerful Women- this reflection is perfect for any personal growth. Self-reflection and asking yourself hard questions are essential.
I'll also share my "ah ha" moment after my interview with Jackie Janiec @Jackie_janiec on her podcast Beyond Small Talk. Our conversation allowed me to reflect on my daily habits and if they are in alignment with my goals.
In this episode, we revisit the longest study of happiness to date- and take note. The strength of our relationships is what may keep us living a fulfilled life. But when life feels busy and we have "enough" friends, how can we strengthen our relationship bonds to reap health and wellness? Take a listen.
“No One Is Coming To Save You !” - Mel Robbins In this episode we’ll talk about how change really occurs. I’ll also share why this year is one of the first in a while I didn’t make a vision board and I didn’t do the manifesting journal prompts. Change comes from uncertainty, discomfort , and a little bit of scary. Listen to how I use a tool to quiet the inner critic and take the action needed for change .
"Gratitude is the path to happiness."- Neil Pasricha
In this episode, we are reminded of the constant practice of gratitude and the huge payoffs, both for the mind and the body. This is a great time of year to revisit what your practices are and to invite some new ones. Perhaps taking a look at gratitude through the lens of "awesome" may help shape the way you see the world. This episode was inspired by Neil Pasricha, author of Our Book of Awesome.
"If you only do the easy useless jobs, you'll never have to worry about the important ones which are so difficult.", coos the villain. " You just won't have the time. For there's always something to do to keep you from what you really should be doing."
In this episode, we'll explore how we can create some agency in how we spend our time. It's not just about the business of the daily to-do list but also the unchecked racing mind. I'll share my experience of stumbling across an excerpt from a children's book that took a turn! If you feel like sometimes you're just along for the ride of life- take a listen.
In this episode, we explore the less obvious "helpers" in the world creating change. I'll share my experience when I'm in a place where the world's problems seem too "heavy" and how I shift my focus. We'll also dive into a 3 part journal activity to uncover your potential & purpose and how that can be the catalyst for change, both in your life and in the lives of others.
Just a quick check-in to share why I keep showing up here and my tremendous gratitude for you- the listener.
"Life without a design is erratic."- Seneca
In this episode, we'll chat about "Mental Hygiene" and the importance of checking in with what you need. Spoiler alert- it's not the things you "feel" like doing. I'll share my own health journey and how balancing routine and rest can be challenging.
Holidays are for us to enjoy, but sometimes anxiety and stress creep in. Here is a "tool" to keep with you at all times. Quick, accessible anywhere, backed by science to help you create a little space throughout the season.
Ever hear people say -surround yourself with good people and it will improve your quality of life? Well, what if you don't have as much control over who surrounds you, then what? In this episode, we'll look for ways to hack back and avoid planting the weeds of negativity within the social circles you may find yourself in.
"You cannot be effective if you are not stable."- Bishop T.D Jakes. When life feels like a game of Whac-A- Mole- get grounded. You cannot change what goes on around you- if you are unstable inside you. In this episode, we explore the possibilities of new rules to the life game of Whac-A-Mole and the importance of centering.
"What you seek is seeking you" Rumi
So we have to start by knowing that we do deserve more -
The things that are called to you are calling for a reason.
- So stop telling yourself it's too late
- Stop waiting unitil you make enough money to do something you’d really love
- Stop telling yourself “it's just my ego when you yearn for more in life
- Stop telling yourself that dreams don't matter that they are only dreams and that you should be sensible
- Stop fearing your friends and family will think your crazy
- Stop telling yourself you should just be grateful for what you have
Try this: Imaginary Lives
If you had 5 other lives to lead, what would you do in each of them? Ex. I would be a travel photographer, painter, teacher, etc.
When you think of it, write it down, don’t overthink it. Begin to explore how you can start to incorporate those practices in your life, just for this week. Indulge in dreaming. You may reveal an interest you didn't know you had.
Even if it’s just a hobby, hobbies can improve the quality of your life and bring joy.
If we wait for the moment when everything, absolutely everything, is ready, we shall never begin. – Ivan Turgenev
I’m sure some of you knew this day would come! I can not finish this challenge without talking about journaling. My second episode of this podcast is How to Start a Journal Practice and Stick With It, which is the most listened to by far! So if you haven't started a journal practice yet, you may want to check that episode out.
But I thought for this last day of the episode I would revisit a specific type of journaling which includes meditation.
SAVOR THE GOOD
Our brains are Velcro for negative experiences and Teflon for positive ones. When you have a positive experience ...savor the experience.
Try this: Sit in a comfortable position, lower your gaze or close your eyes and bring awareness to your breath. Notice on your inhale the cool sensation of your breath, then again on the exhale- the warm sensation. Spend a minute or so just focusing on the breath. Then think of a positive experience you had in the last 24 hours. Take a few minutes to remember the experience, recall the feelings you had, the details of the experience- the sights, smells, or sensations. This experience could be a quite small moment ex. watching the sunrise or a conversation you had. Then take 2 minutes to write about your experience.
This activity helps us to shift our focus on the good we see and experience but all too often are quick to forget…SAVOR IT.
Thank you to all that completed this challenge with me!!! Until next time, be well.
For day 4 I thought we could talk some SLEEP- which we know is essential for all the things!! (Mind Body and Heart)
When we either don’t have enough hours of sleep or not enough quality sleep it affects us in every aspect of our lives.
Now often those things are out of our control, sleepless nights happen but we can set ourselves up for more nights of restful sleep.
You know that feeling you get when you open the door to your hotel room on a much-needed vacation? The room is set for optimal rest and relaxation. Well, you can do that in your own home. Come listen along.
Adapted from: NY Times Healthy Habits Challenge
Set an intention to make a deeper connection with another person. It can be your partner (maybe life has gotten bigger/busier and you're feeling like you need to reconnect), a colleague, or even the barista at your coffee shop. Connections are essential for healthy living. You can be in a room full of people and still feel very much alone. Making a connection can be a very simple gesture or a longer intentional conversation.
Connection takes effort, we are very much distracted by technology - think of the last time you sat in a waiting office and actually spoke to someone, or online at the store. We have phones which I think trick us into thinking we are never alone.
The Harvard study of Adult Development ( which is one of the world’s longest studies of adult life )
proved that embracing community helps us live longer, and be happier.
Close relationships, more than money or fame, are what keep people happy throughout their lives, the study revealed.
Sometimes we get caught up in being busy and we think were are moving our bodies but we are not. We are busy "running" around but not actually running- running errands, running through the supermarket, etc; but it’s not intentional.
So for the next 4 days, we are going to add intentional movement. You choose, what you need, whether that is a walk, a yoga session, or 5 minutes of stretching.
Important things to do here:
Choose a time, do not leave it up to chance, make the time!
Set an alarm on your phone as a reminder. GET MOVING!
Try habit stacking by adding this activity to your morning coffee/ tea meditation or reward yourself after with the morning coffee/tea :)
Last- check it off on your Mind Body Heart Accountability Tracker!!
Choosing how and what you put in your cup is just as important as filling it!!!
You must make to effort to be intentional and deliberate on what you take in. I truly believe in this. It’s just so important.
But to be consistent we need to keep it simple.
*Start with a coffee or tea mediation: These next days will be adaptations from the NY TIMES Healthy Habits Challenge.
Here is the first one: Use your coffee or tea habit as an opportunity to practice mindfulness. Have your mug in your hands and begin to focus on the sensations- maybe the warmth of the mug, the smell of the coffee or tea, the sight of the steam. Then when you take a sip be mindful of the taste, the sensation of the warm liquid as you swallow. Mindfulness is PAYING ATTENTION TO THE PRESENT MOMENT- especially your thoughts, emotions, and sensations.
Why am I doing this? This is a form of habit stacking attaching a habit that is already established. Also, a daily mindfulness mediation routine can reduce stress, help you sleep and give you mental clarity. Great way to start your day.
So now don’t just think about doing it. DO IT. Tomorrow!! Then check it off your MIND BODY HEART CHALLENGE ACCOUNTABILITY TRACKER.
GET ON BOARD!! We are starting a 5 Day Mind Body Heart Challenge. We are often waiting for the thing that “ changed my life” not realizing we don't have to wait... we can grow along the way.
So JUST START. - one way to do this is with an accountability tracker. My friend Laura @cultivate.coach who was here on the podcast spoke about how important scheduling and accountability are for change.
Sometimes change is slow and not exciting but think of it like growing roots. Each practice makes you stronger and more grounded to prepare you for what is coming next.
JOIN ME AUG 1st to begin the MIND BODY HEART CHALLENGE!
In this episode, I will be chatting with Laura Metzdorff- Rivera who has almost 20 years of experience in the field of health and wellness combined with over a decade of entrepreneurial success. She shares her knowledge on how to live a successful yet balanced and healthy life. Laura continues to own a thriving acupuncture clinic in California while relocating with her family back to the east coast. She is now offering her expertise through Cultivate Business Coaching @cultivate.coach which she believes gives her an opportunity to work with fantastic, motivated people who, like her, don’t want to give up on their dreams. Here are some of the takeaways:
The simple act of slowing down gives us a sense of stillness Create mindfulness around smalls acts Coaches and practitioners are there to help you create a consistent lifestyle change Accountability is essential for change Embrace the moments you have for what they are Set aside time- dedicate the time to keep up the practice Reflect on what works for you, and allow yourself to try things trial and error is okay Women in particular need time for self-care Take the time to figure out what works for you you can do this by trying reflective journaling
✨If you ever questioned the balance between success, hustle and wellness you will want to take a listen! To connect with Laura Website: Cultivatebusinesscoaching.com Instagram: @cultivate.coach
In this episode we are reminded that "With everything that's going on in the world these days" is life- and you are living it. You can choose to be consumed by it or get back to the practices! Across centuries and continents people have figured out how to live a life of beauty and hope amidst turmoil and despair. It can't hurt to take a lesson or two from those that have overcome the obstacles of life. In Ryan Holiday's book Stillness Is The Key he reminds us of this truth which I will share in this episode. FAVORITE BOOK ALERT!! Come listen along.
In this episode, we explore how to tell if we are enjoying that IG scroll or television show, or just numbing. As Brene Brown says " It's not what you do; it's why you do it that makes the difference." I also share my recent experience with virtual reality and how 'walking the plank' put me in a full-body sweat, right in the comfort of my own brother's living room. Could it be what we see on our screens is our own version of virtual reality? We know it's not real, but our bodies and minds are responding as if it is.
In this episode, we'll explore the spiritual clutter that may be holding you back. Time to take a little spiritual inventory. Grab your journal and listen along as you take the time to let go of what no longer serves you.
" Just like clutter can junk up our home and make it feel chaotic, it can do the same to our mind and spirit. When we hold on to ideologies, processes, or patterns that no longer serve us, it is clutter that takes us farther away from our true purpose and road to happiness."
- Oprah
In this episode, we explore ways in which we may be experiencing multiple small doses of stress just minutes after waking. How are we starting our days, how does that spill into the rest of the day? What happens when stress carries on from day to day, for weeks, and even months. Imagine stress as a glass of water you were asked to carry, but come to realize you never put it down, now it's burdensome and HEAVY. That is chronic stress. Listen and learn how to put the damn glass down!!
Mary describes herself as a wild, alchemical elixir of knowledge and experience. In this episode, she beautifully shares her vast wealth of knowledge painting a picture of what it means to live a holistic life. We discuss her journey into the wellness world as well the various paths she has taken along the way. In this conversation, we also explore her current offerings as a holistic health coach, breathwork facilitator well as an intuitive healing guide.
We break down each one and create clarity on how you can begin to incorporate some of these practices into your own life.
Here’s how you can begin to live a holistic life-nourishing our mind-body and heart.
- Have a smoothie once a day or once a week
- Trying adding adaptogens such as Ashwagandha
- Find a meditation practice ( app -Calm or guided Spotify)
- See guidance ( reach out to a holistic coach or ask questions at your next Whole Foods stop)
- Drink water-add an electrolyte
- Lastly, STOP looking for the one thing that is going to fix everything
- Holistic Wellness- it's a little bit of what you do every day
How you carry yourself, the things you read, the things you watch, the people you communicate with, the people you spend your time with, all the energy matters.
(* if you have an interest and would like to know more about breathwork facilitation, holistic living in general please reach out to Mary, again you can find her on
Instagram: @Mary.Tonic
Website: Marytonic.com
Email: Mary@marytonic.com
In this episode, we explore how to do a little inventory with your core values. We'll walk through a few methods to check in with yourself and your values. Then create actionable ways to live in alignment with those values. “ At the core of real change is uncovering your values”- Jay Shetty, author of "Think Like a Monk".
When January has it’s cold grip on you , mark your calendar! Carve out time for yourself or bring love and care into the daily grind.
In this episode Jacqui and I explore what yoga really is and how it is accessible to us all #itsallyoga. We also dive into what radical self care looks like and how to use your phone to begin or expand a journal practice! This episode is inspiring and full of beautiful teachings. If you love this conversation as much as I did you can follow Jacqui @omtarayogastudio - for offerings in Ayurveda, Philosophy, Reiki, and one on one Spiritual Counseling. You can also reach out to her through her website: omtarayoga.com. I hope you enjoy this conversation.
In this episode, we explore if and when you find yourself falling off the wellness wagon- how to get back on! P.S. It only takes 5 minutes :)
If you are looking to experience more joy in your life , you must practice gratitude. Listen as we combine centuries old wisdom with modern social science on how to do just that.
In this episode, we will explore the rituals and practices of lighting candles. We will also dive into suggestions on how we can create our own personal moments of reflection and intention setting in the comfort of our own homes.
In this episode we will explore ocean breathing . Learn how to use the breath to drop in and create stillness in the chaos.
A poem by Rev. Safire Rose titled She Let Go. This mini episode is just that , short poem read to accompany the Let Go previous episode. Enjoy.
In this episode we explore the 'how' in letting go. We also look to the teaching of Zen Buddhism through the lens of a children's book to remind us of this important life lesson. Letting go is a practice and in this episode hopefully you will find some guidance on how to begin.
In this episode we explore ways to practice mindfulness and regulate the nervous system before you even step out of the shower .
By getting out of the mind and into the body we can begin let go of the thoughts that do not serve us. It’s time to quiet the inner critic! In this episode you will learn quick and easy ways to begin to : Be Good to Yourself
In this episode I share my personal practice of shifting the 3 S’s - SIGHT SCENT SOUND to curate my space and change my experience in that environment.
This episode dives into tips on how to start a journal practice and stick with it. There is also guidance on how to begin a simple yet super powerful journal practice: GRATITUDE.
A quick 10 minute episode to walk you through how to use your greatest tool in your toolbox...your breath.