Mindful Way Living: Recent Episodes
Stephen Carter
This show is for you if you want to experience the benefits of Mindfulness and Present Moment Awareness throughout your day. The tools, tips, and techniques in each episode take you beyond meditation to a mindset of consistent Mindful Awareness for optimum wellbeing and Mindful Way Living.
Can you create and benefit from Happiness Habits? In this episode, you'll discover proven ways to increase your sense of joy and happiness with easily done daily, weekly, and monthly happiness habits.
Resource article: "How to Be Happy: 12 Habits to Add to Your Routine". Healthline.com. Article link: https://www.healthline.com/health/how-to-be-happy
Host: Stephen Carter - Website: https://StressReliefRadio.com - Email: CarterMethod@gmail.com
Technical information: Intro recorded with OcenAudio. Additional edits with Audacity, Amadeus Pro, and Hush. Final edits and rendering with Hindenburg Pro. Microphone: EV RE-320.
In this episode, you learn about a painful decision faced by a family to spend $20,000 to save a beloved pet. You discover a step-by-step process for making the best emotionally balanced decisions when head and heart don't agree.
Step-by-step questions to guide you in the decision process:
When facing a difficult choice, work through these questions in order:
* What am I feeling?
* Why am I feeling it?
* What are the objective facts?
* What assumptions might be wrong?
* What are the short-term consequences?
* What are the long-term consequences?
* Which option best aligns with my deepest values?
* What advice would I give someone else?
* After sleeping on it, does the answer change?
You also learn how to use your subconscious mind to make the best choice.
The GoFundMe mentioned in the episode:
"Help Bring Ivy Home". Link: https://www.gofundme.com/f/literally-trying-to-survive-rising-electric-healthcare?attribution_id=sl%3A71c946fe-f708-4adf-898b-771a6c278dc9&ts=1784142818716&utm_campaign=natman_sharesheet_dash&utm_medium=customer&utm_source=copy_link
Host: Stephen Carter - Website: https://StressReliefRadio.com - Email: CarterMethod@gmail.com
Technical information: Recording and initial edits with Twisted Wave. Additional edits with Soften, Audacity, Amadeus Pro, Wave ReGen with final edits and rendering with Hindenburg Pro. Microphone: Earthworks Ethos.
In this episode, you discover how to make one simple change in your living space that will elevate your happiness, lower stress, and enhance your sense of wellbeing.
Bonus resource: The "Happiness Calendar" from the "Greater Good Magazine". Link: https://greatergood.berkeley.edu. Look for the "Happiness Calendar" link on the site.
Host: Stephen Carter - Website: https://StressReliefRadio.com - Email: CarterMethod@gmail.com
Technical info: Recording and initial edits with Twisted Wave. Additional edits with Soften, Audacity, Amadeus Pro, and Waves Voice ReGen. Final edits and rendering with Hindenburg Pro. Microphone: Blue Ember.
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Key words: stress, stress relief, emotional wellbeing, emotional balance,
In this episode, you discover how to engage in radical self-forgiveness easily and enhance your happiness and sense of well-being.
Host: Stephen Carter - Website: https://StressReliefRadio.com - Email: CarterMethod@gmail.com
Technical information: Recording and initial edits with Twisted Wave. Additional edits with Amadeus Pro, Audacity, Soften, and Waves ReGen. Final edits and rendering with Hindenburg Pro.
In this episode, you discover the results from a survey of nearly 700 people who shared activities, circumstances, and related experiences that create a sense of happiness and wellbeing. This survey was conducted by the organization, Nice News, https://NiceNews.com.
Article sharing the survey results:
"What Are the Ingredients for a Happy Life? Here’s What Nice News Readers Had to Say". Link: https://nicenews.com/humanity/what-makes-you-happy-responses/
Note: You may need to use a Chrome based browser to access the website or article.
Host: Stephen Carter - Website: https://StressReliefRadio.com - Email: CarterMethod@gmail.com
Technical information: Recording and initial edits with Twisted Wave. Additional edits with Soften, Audacity, Amadeus Pro, and Waves ReGen. Final edits and rendering wtih Hindenburg Pro. Microphone: Earthworks Ethos.
Keywords: joy, emotional_wellbeing,
In this episode you and I identify how to harness the power of play to enhance your happiness and reduce stress based on sciencetific studies.
Resource: "Play reduces stress and lifts wellbeing – and adults benefit as much as children do". Website: TheConversation.com. Link: https://theconversation.com/play-reduces-stress-and-lifts-wellbeing-and-adults-benefit-as-much-as-children-do-264767
Host: Stephen Carter - Website: https://StressReliefRadio.com. Email: CarterMethod@gmail.com
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Technical information: Initial recording and editing with Twisted Wave. Additional edits with Amadeus Pro, T De-esser, and Waves Voice ReGen. Microphone: SE DynaCaster DCM8.
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Keywords: joy, emotional_wellbeing,
February is the home of Valentine's Day. Hugs are associated with this special day, but scientific research tells us hugs also improve our emotional and physical wellbeing and health. In this episode, you'll discover how hugs can improve our heart health, immunity, emotional balance, and overall wellbeing.
Article with research citations: "What Are the Benefits of Hugging?". HealthLine.com. Link: https://www.healthline.com/health/hugging-benefits
Host: Stephen Carter - Website: https://StressReliefRadio.com - Email: CarterMethod@gmail.com.
Technical information: Recording and initial edits with Twisted Wave, RX 11 De-esser and De-click, & Soften. Additional edits with Amadeus Pro, Audacity, and Wave's ReGen. Microphone: CAD E100Sx.
Keywords: Valentine's_Day, emotional_wellbeing, joy,
In this episode, you discover happiness habits that enhance your sense of wellbeing and life purpose. You'll learn how to activate those daily, weekly, monthly, and long term habits to create sustainable joy and emotional balance.
Resource: "How to Be Happy: 12 Habits to Add to Your Routine", by Ann Pietrangelo. Published in Healthline.com. Link: https://www.healthline.com/health/how-to-be-happy
Host: Stephen Carter - Website: https://StressReliefRadio.com - Email: CarterMethod@gmail.com.
Technical information: Recorded with Twisted Wave. Initial edits done with Izotope De-click and De-esser, Soften, Amadeus Pro, Hush, and Levelator. Final edits with Hindenburg Pro and Hornet TotalEQ, and T-De-esser. Microphone: Earthworks Ethos.
Keywords: joy, emotional_balance,
In this episode you discover how acts of kindness you do for others positively affect your physical health - to include your immunity system - in addition to enhancing your emotional wellbeing.
Resources:
"Kindness in the Blood: how helping others reduces inflammation". Dr. David Hamilton". Link: https://drdavidhamilton.com/kindness-in-the-blood-how-helping-others-reduces-inflammation/
"The genomic impact of kindness to self vs. others: A randomized controlled trial". PubMed. Link: https://pubmed.ncbi.nlm.nih.gov/35905861/
Host:
Stephen Carter - Website: https://StressReliefRadio.com - Email: CarterMethod@gmail.com
Technical information:
Recording and initial edits with Twisted Wave. Additional edits with Soften, Amadeus Pro, De-click, De-esser, and Hush. Final edits and rendering with Hindenburg Pro (Generic EQ, Compressor, De-esser). Microphone: Rode Procaster with windscreen.
Keywords:
happiness, emotional_wellbeing, physical_wellbeing,
In this episode you discover two new research studies showing the importancee of connection to friends and family on longevity, happiness, and physical wellbeing.
Resources:
"Strong Social Bonds May Literally Slow Aging at the Cellular Level". SciTechDaily.com. Link: https://scitechdaily.com/strong-social-bonds-may-literally-slow-aging-at-the-cellular-level/
"Cumulative social advantage is associated with slower epigenetic aging and lower systemic inflammation". ScienceDirect.com. Link: https://www.sciencedirect.com/science/article/pii/S2666354625001541?via%3Dihub
"Being Organized Among Personality Traits That May Help You Live Longer, New Study Finds". NiceNews.com. Link: https://nicenews.com/health-and-wellness/personality-traits-longevity/
Host:
Stephen Carter - Website: https://StressReliefRadio.com - Email: CarterMethod@gmail.com
Technical information:
Recording and initial edits with Twisted Wave. Additional edits with Soften and Auphonic. Final edits and rendering with Hindenburg Pro. Microphone: Fifine T1.
Keywords:
stress, stress_relief, joy, health, optimum_health
In this episode you'll discover why expressing gratitude enhances your happiness and emotional wellbeing along with those you care about. You'll also learn easily done ways to engage in a regular gratitude practice that increases your physical and emotional wellbeing.
Research studies:
"Counting blessings versus burdens: an experimental investigation of gratitude and subjective well-being in daily life". Pub Med. Link: https://pubmed.ncbi.nlm.nih.gov/12585811/
"Positive psychology progress: empirical validation of interventions". Pub Med. Link: https://pubmed.ncbi.nlm.nih.gov/16045394/
"Exploring the role of gratitude and support-giving on inflammatory outcomes". Pub Med. Link: https://pubmed.ncbi.nlm.nih.gov/30265078/
Host:
Stephen Carter - Website: https://StressReliefRadio.com. Email: CarterMethod@gmail.com
Technical information:
Recording and initial edits with Twisted Wave. Additional edits with Soften, Amadeus Pro, Hush, and Levelator. Final edits and rendering with Hindenburg Pro. Microphone: SE Dynacaster DCM8.
Keywords:
relationships, kindness,
In this episode you'll discover 3 simple, easy to apply ways to keep the fire of love, happiness, and connection strong with your special someone and others you care about.
Host:
Stephen Carter - Website: https://StressReliefRadio.com - Email: CarterMethod@gmail.com
Technical information:
Recording with Hindenburg Pro. Edits with Twisted Wave, Amadeus Pro, Hush, and Audyllic. Final edits and rendering with Hindenburg Pro. Microphone: Rode Procaster.
Keywords:
communication, marriage,
In this episode, you discover new research showing how 30 minutes less of sitting combined with light activity for those 30 minutes boosts mood and wellbeing the following day.
Resources:
"Swap 30 Minutes of Sitting for Light Activity to Boost Next-Day Mood". "NeuroScienceNews.com". October 24, 2025. Link: https://neurosciencenews.com/movement-mood-neuroscience-29852/
"Daily, prospective associations of sleep, physical activity, and sedentary behaviour with affect: A Bayesian multilevel compositional data analysis". "ScienceDirect.com" Link: https://www.sciencedirect.com/science/article/pii/S1469029225001967?via%3Dihub
Note: Original research article published in "Psychology of Sport and Exercise".
Host:
Stephen Carter - Website: https://StressReliefRadio.com - Email: CarterMethod@gmail.com
Technical information:
Recording and initial edits with Twisted Wave. Additional edits with Amadeus Pro, Levelator, Audyllic, and Soften. Final edits and rendering with Hindenburg Pro. Microphone: Rode Procaster.
Keywords
:
emotional_wellbeing, stress_relief,
In this episode you'll discover 7 tiny habits that when consistently applied build happiness and emotional wellbeing.
Resources:
"7 Tiny Habits That Positive People Use to Cultivate Happiness Every Day". Article from Inc.com. Link: https://www.inc.com/peter-economy/7-tiny-habits-that-positive-people-use-to-cultivate-happiness-every-day/91230140
Suggested Daily Affirmations:
"I choose joy this day."
"I choose to notice moments of joy as I go through my day."
"My mood is affected by what I focus on. Knowing that, I choose to focus on what is positive, what is good, what is beautiful."
Host:
Stephen Carter - Website: https://StressReliefRadio.com - Email: CarterMethod@gmail.com.
Technical information:
Recording and initial edits with Twisted Wave and Smooth. Additional edits with Amadeus Pro, Hush, and Levelator. Final edits and rendering with Hindenburg Pro. Plugins include RX 11 De-click and Techvision De-esser. Microphone: Rode Procaster.
Keywords:
joy, joyful, emotional_wellbeing, happy,
In this episode you discover guidance from six happiness experts on how to enhance your happiness and emotional well-being.
To receive your free copy of the "Happiness Bluepring", create an email with the subject, "Happiness Blueprint". Address it to CarterMethod@gmail.com. You can leave the body of the email blank. You'll receive the Blueprint by return email.
Resource:
Stephanie Booth, "6 Experts Explain What It Means To Be Happy and the Types of Happiness" Published in Health.com. Link: https://www.health.com/mind-body/true-meaning-happiness
Host:
Stephen Carter - Website: https://StressReliefRadio.com. Email: CarterMethod@gmail.com.
Technical information:
Recording and initial edits with Twisted Wave. Additional edits with Amadeus Pro, Hush, and Levelator. Final edits and rendering with Hindenburg Pro. Microphone: EV RE320.
Key words:
joy, happiness, joyful, happiness_setpoint,
In this episode you and I explore key insights from research done at Claremont Graduate University showing that we can enhance our sense of joy by initiating six immersive experiences daily.
You'll learn what those six experiences are and how to easily incorporate them into your daily life.
Article: "These Six Daily Immersive Experiences Lead to More Joy". From "Superage.com". Link: https://superage.com/six-immersive-experiences-for-more-joy/
Host:
Stephen Carter - Website: https://StressReliefRadio.com - Email: CarterMethod@gmail.com
Technical information:
Recording and initial edits with Twisted Wave. Additional edits with Amadeus pro, Hush and Levelator. Finnal edits and rendering with Hindenburg Pro. Microphone: Earthworks Ethos.
Key words:
happiness, emotional_wellbeing, kindness,
In this episode you'll discover six easily applied research validated pathways to sustained happiness.
Resource:
"6 life-changing lessons from the biggest studies on human happiness". BBC Science Focus. Link: https://www.sciencefocus.com/the-human-body/hedonic-treadmill
Host:
Stephen Carter - Website: https://StressReliefRadio.com - Email: CarterMethod@gmail.com
Technical information:
Recorded with Hindenburg Pro. Edits with Twisted Wave, Amadeus Pro, Audacity (de-click), Hush, and Levelator. Final edits and rendering with Hindenburg Pro. Microphone: Fiffine H9 Gaming Headset.
Key words:
joy, wellbeing, life satisfaction
In this episode, you discover eight research-validated happiness habits for greater emotional wellbeing.
Resources:
The foundation for this episode is in part inspired by the article, "“Things that happy people do that unhappy people don’t”, by Isabelia Chase, published in "GlobalEnglishEditing". Link: https://geediting.com/gb-things-that-happy-people-do-that-unhappy-people-dont/
To get your copy of the "Emotional Release Method Guide", create an email with the subject line reading "Emotional Release Method", leave the body of the email blank, and send the email to CarterMethod@gmail.com.
Host information:
Stephen Carter - Website: https://StressReliefRadio.com - Email: CarterMethod@gmail.com
Technical information:
Recording and initial edits with Twisted Wave. Additional edits with Hush, Levelator, and Adyllic. Final edits and rendering with Hindenburg Pro. Microphone: Neat Bumblebee 2.
Key words:
joy, emotional_wellbeing, happy,
In this episode you discover the Happiness Calendar created by "The Greater Good Magazine". You'll learn how to use this marvelous resource to engage in suggested tiny daily actions that build your sense of happiness and wellbeing day by day.
Here is the link for the March calendar discussed in this episode:
https://greatergood.berkeley.edu/article/item/your_happiness_calendar_for_march_2025
Note: You can sign up on this page for their newsletter which guarantees you'll receive the Happiness Calendar each month.
In addition, you can download each monthly calendar in PDF format or you can request the calendar integrate with Google Calendar, iCal, or get an ICS link, again right on this page.
Host:
Stephen Carter - Website: https://StressReliefRadio.com - Email: CarterMethod@gmail.com
Technical information:
Recording and initial edits with Twisted Wave. Additional processing with Amadeus Pro, Hush, Levelator, and Audyllic. Final edits and rendering with Hindenburg Pro. Microphone: ProAir C-414.
Key words:
joy, joyful_living, calm, relaxed,
The "Forbes.com" site published an article entitled, "4 Ways To ‘Declutter’ Your Life For Mental Peace—By A Psychologist". In this episode you'll discover those four key areas, why it's important to declutter, how to do that, and the benefits you'll experience.
Article resource:
"4 Ways To ‘Declutter’ Your Life For Mental Peace—By A Psychologist". Published in Forbes.com. Article link: https://www.forbes.com/sites/traversmark/2025/01/23/4-ways-to-declutter-your-life-for-mental-peace-by-a-psychologist/
Host:
Stephen Carter - Website: https://StressReliefRadio.com - Email: CarterMethod@gmail.com
Technical information:
Recording and initial edits with Twisted Wave. Other edits with Hush and Levelator. Final edits and rendering with Hindenburg Pro. Microphone: Audio-Technica ATR2100X.
Key words:
happiness, emotional_wellbeing,
In 2023 Arnold Schwarzenegger released his book, "Be Useful - Seven Tools For Life".
In this episode you discover Schwarzenegger's wise four-word simple formula and how you can apply his four word guide to enhance your happiness and wellbeing.
Resource:
JESSICA STILLMAN, "Arnold Schwarzenegger Says a Happy Life Boils Down to These 4 Words. Psychology Agrees With Him". Inc.com. Link: https://www.inc.com/jessica-stillman/arnold-schwarzenegger-says-a-happy-life-boils-down-to-these-4-words-psychology-agrees-with-him/91107058
"Be Useful" by Arnold Schwarzenegger. Amazon link to the paperback edition: https://www.amazon.com/Be-Useful-Schwarzenegger-Arno/dp/0593656717/ref=tmm_pap_swatch_0 (note: this is NOT an affiliate link).
Jon Gruda Ph.D., "Purpose in Action: Lessons from a Hollywood Icon". "Psychology Today". Link: https://www.psychologytoday.com/ie/blog/of-leaders-and-traits/202306/purpose-in-action-lessons-from-a-hollywood-icon
Host:
Stephen Carter - Website: https://StressReliefRadio.com - Email: CarterMethod@gmail.com
Technical information:
Recorded with Hindenburg Pro. Edits with Twisted Wave, Audacity (noise reduction), Hush, and Levelator. Final edits and rendering with Hindenburg Pro. Microphone: Earthworks Ethos.
Key words:
finding_purpose, finding_meaning, meaning_in_life,
The art of creating a fulfilling life often begins with a crucial step: letting go. Whether it's physical possessions, unhealthy relationships, or self-limiting behaviors, identifying and releasing what no longer serves us creates space for growth and new possibilities. Let's explore how to navigate this transformative process.
In this episode you discover how to let go of what no longer serves you and identify and achieve your true desires for a happier more fufilling life.
Host:
Stephen Carter - Email: CarterMethod@gmail.com - Website: https://StressReleaseRadio.com.
Technical information:
Recorded with Backpack Studio. Edits with Twisted Wave, Hush, and Levelator. Final edits and rendering with Hindenburg Pro. Microphone: Audio Technica ATR2100X.
Key words:
happiness, joy, life_satisfaction, letting_go,
In this episode you discover 3 research based ways to enhance your happiness and wellbeing. You learn how to easily incorporate these 3 happiness habits into your daily life.
Resources for expanded insights into these 3 habits:
Dr. Robert Emmons' research at UC Davis on gratitude and happiness. https://emmons.faculty.ucdavis.edu
Hill PL, Allemand M, Roberts BW. Examining the Pathways between Gratitude and Self-Rated Physical Health across Adulthood. Pers Individ Dif. 2013 Jan;54(1):92-96. doi: 10.1016/j.paid.2012.08.011. PMID: 23139438; PMCID: PMC3489271.
“7 Scientifically Proven Benefits Of Gratitude That Will Motivate You To Give Thanks Year-Round”. Forbes. https://www.forbes.com/sites/amymorin/2014/11/23/7-scientifically-proven-benefits-of-gratitude-that-will-motivate-you-to-give-thanks-year-round/
“Harvard Study of Adult Development”. https://www.adultdevelopmentstudy.orghttps://www.adultdevelopmentstudy.org
“Good genes are nice, but joy is better”. “Harvard Gazette”. Link: https://news.harvard.edu/gazette/story/2017/04/over-nearly-80-years-harvard-study-has-been-showing-how-to-live-a-healthy-and-happy-life/
“Gratitude and Wellbeing”. https://emmons.faculty.ucdavis.edu/gratitude-and-well-being/#:~:text=Summary%20of%20Findings,Emmons%20&%20McCullough%2C%202003).
“Associations between social media use and loneliness in a cross-national population: do motives for social media use matter?”. Pub Med. Link: https://pmc.ncbi.nlm.nih.gov/articles/PMC9817115/#:~:text=Conclusion%20and%20implications,for%20maintaining%20contact%20with%20others.
“How to make friends? Study reveals how many hours it takes”. KU News. https://news.ku.edu/news/article/2018/03/06/study-reveals-number-hours-it-takes-make-friend#:~:text=In%20a%20new%20report%20published,long%2Dterm%20belongingness%20needs.”
“The Protégé Effect: How You Can Learn by Teaching Others”. https://effectiviology.com/protege-effect-learn-by-teaching/#:~:text=Expecting%20to%20teach%20and%20teaching%20can%20lead,and%20seeking%20out%20key%20pieces%20of%20information.
Technical information:
Recorded with Ocenaudio. Edits with Twisted Wave, Amadeus Pro, Hush,, and Levelator. Final edits and rendering with Hindenburg Pro. Microphone CAD E100Sx.
Key words:
joy, happiness, gratitude, mindful_gratitude, emotional_wellbeing,
In this episode you discover 3 easy ways to enhance happiness and relieve stress. Each of these simple actions takes less than 10-minutes.
Resource:
"Do these 3 things to feel happier today—they take less than 10 minutes". "CNBC.com". Link: https://www.cnbc.com/2024/11/15/3-ways-to-boost-your-happiness-todaythey-take-just-10-minutes.html
Host:
Stephen Carter - Website: https://StressReliefRadio.com - Email: CarterMethod@gmail.com
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Technical information:
Recording and initial edits with Twisted Wave. Additional processing with Hush and Levelator. Final edits and rendering with Hindenburg Pro. Note: no EQ. De-sser and Compresser only. Microphone: Earthworks Ethos.
Key words:
happiness, stress, stress_relief, relaxation_response,
In this episode you and I consider a powerful quote on happiness by Sharon Draper, the awared winning author and educator. That quote is:
"Perfect happiness is a beautiful sunset, the giggle of a grandchild, the first snowfall. It's the little things that make happy moments, not the grand events. Joy comes in sips, not gulps."
We explore how you can incorporate Sharon's wisdom into you life to enhance happiness and well being."
Here are 7 affirmations you can use to help with that worthy action:
"I choose to be fully present in each moment, appreciating the beauty and joy that surrounds me."
"I recognize and celebrate the small joys in my life, knowing that they contribute to my overall happiness."
"I am grateful for my unique journey, embracing both the challenges and the blessings that shape my life."
"I prioritize and nurture my relationships, finding joy in the love and laughter shared with family and friends."
"I choose to focus on the positive aspects of my life, allowing happiness to flourish within me."
"I give myself permission to experience joy in everyday moments, knowing that I deserve happiness."
"I am open to new experiences and adventures, trusting that they will bring me joy and fulfillment."
You'll discover how to use one or more of these suggested affirmations to enhance you sense of happiness and well being.
Host:
Stephen Carter - Website: https://StressReliefRadio.com - Email: CarterMethod@gmaiil.com
Technical information:
Recorded and initial edits with Twisted Wave. Additional edits with Hush and Levelator. Final edits and rendering with Hindenburg Pro. Microphone: Marantz Professional Microphone.
Key words:
joy, happiness, Sharon Draper,
This episode highlights research and a happiness program from the University of Bristol, in the U.K. The research answers the question, "Can you learn to be happy?" The resulting program guides you through the seven happiness habits (see below) that were identified during their research.
This research and program information is highlighted in the article, "Happiness can be learned but it may take practicing 7 habits", published in "Medical News Today", author Robby Berman.
In addition to the seven happiness habits identified in the article, you'll discover seven additional happiness habits and how to incorporate those habits of your choosing into your day-to-day activities to build enhanced happiness and wellbeing.
Here are the seven habits identified in the article:
* Performing acts of kindness;
* Increasing social connections, including;
* initiating conversations with people you don’t know;
* Savoring one’s experiences;
* Deliberately drawing our attention to the positive events and aspects of one’s day;
* Practicing feeling grateful and endeavoring to thank people you have never sufficiently thanked;
* Being physically active; and,
* Exploring mindfulness and other meditation techniques.
Here are seven additional habits to integrate into your Happiness Habit way of being:
* Practice savoring the present moment;
* Take breaks from Technology;
* Engate in enjoyable activities and novel experiences;
* Focus on fufilling relationships;
* Practice gratitude in ways beyond what was shared in the article above;
* Practicing self-compassion; and,
* Clarify and align with your values.
Host:
Stephen Carter - Website: https://StressReliefRadio.com - Email: CarterMethod@gmail.com
Technical information:
Recorded with Twisted Wave. Edits with Twisted Wave, Hush, Levelator with final edits and rendering in Hindenburg Pro.
Key words:
stress, happiness, calm, joy, happiness_habits,
In this episode you discover an easy way to start your day that helps create a happiness mindset for the day.
Also, you'll discover why we changed the name of this show from "Creating Inner Harmony" to "Happiness Mindset".
Host:
Stephen Carter - website: https://StressReliefRadio.com - Email: CarterMethod@gmaiil.com
Technical information:
Recorded with Amadeus Pro. Edits with Twisted Wave, Hush, Levelator, VEA, with final edits and rendering with Hindenburg Pro.
Reiki Master, animal communicator, psychic, and best selling author Maribeth Decker shares what exactly animal / pet communication is, how it works, and how you can learn to tune into your pet's rich inner world.
Maribeth is an expert in animal communication, medical intuition, and energy healing. She leads pets - and their guardians - to a place of emotional, behavioral and physical healing and wellbeing.
She is also the author of the Amazon bestseller, "Peace in Passing: Comfort for Loving Humans During Animal Transitions". Her book provides a roadmap to help guardians navigate this difficult leg of their animal’s life.
Find more about Maribeth and her work at https://www.SacredGrove.com
Note: This interview is available as a full video on YouTube at https://www.youtube.com/watch?v=eud1MrBBEwY
Also, this conversation is shared in two podcasts, "Creating Inner Harmony" and "Energy Healing for Wellbeing".
Host:
Your host for this special conversation with Maribeth is Stephen Carter, founder of Stress Relief Radio. Find more about his work and podcasts at https://StressReliefRadio.com - Email CarterMethod@gmail.com
Technical information:
Originally recorded as a YouTube video interview. This audio version was processed Twisted Wave, Levelator, Hush, with final edits and rendering done using Hindenburg Pro. Microphone: SE Dynacaster DCM8.
Key words:
Reiki, psychic, animal communicator, animal communication, animal healing,
In this episode you discover science based recommendations for overcoming insomnia and getting a good night's sleep.
Resources cited in this episode include:
Sleep Doctor. Link: https://sleepdoctor.com/sleep-disorders/
"Insomnia Facts and Statistics". Link: https://www.therecoveryvillage.com/mental-health/insomnia/insomnia-statistics/#:~:text=Nearly%2070%20million%20Americans%20have,people%20have%20long%2Dlasting%20insomnia
"Strategies to promote better sleep in these uncertain times". "Harvard Health Publishing. Link: https://www.health.harvard.edu/blog/strategies-to-promote-better-sleep-in-these-uncertain-times-2020032719333#Nighttime%20Tips%20to%20Help%20with%20Sleep
"Sleep tips: 6 steps to better sleep". Mayo Clinic. Link: https://www.mayoclinic.org/healthy-lifestyle/adult-health/in-depth/sleep/art-20048379
"What Should You Think About to Fall Asleep Faster? - Greater Good Magazine, USC at Berkley". Link: https://greatergood.berkeley.edu/article/item/what_should_you_think_about_to_fall_asleep_faster
"Insomnia expert offers useful tips for troubled sleeping in lockdown". "MedicalXpress.com. Link: https://medicalxpress.com/news/2020-04-insomnia-expert-lockdown.html
Host:
Stephen Carter - Website: https://StressReliefRadio.com - Email: CarterMethod@gmail.com.
Technical information:
Recorded with WavePad. Edits with Twisted Wave, Levelator, Hush, Audacity. Final edits and rendering with Hindenburg Pro. Microphone: Neat King Bee.
Key words:
insomnia, sleep, stress, anxiety, relaxation,
As someone who knows self-care is vital for emotional and physical wellbeing you may have heard about Forest Bathing, a practice from Japan that helps calm stress and return your mind and body to emotional and physical balance. A Zen monk has created an even more powerful method called Forest Therapy.
Join me for my conversation with Certified Forst Therapy guide Cheree Ingram to learn what Forest Therapy is, how it's practiced, and emotional, physical, and spiritual benefits available to anyone who chooses to experience this powerful practice.
In addition to being a certified Forest Therapy guide, Cheree holds a Masters degree in Positive Psychology from the University of Pennsylvania, trainer certifications in Mindfulness Based Stress Reduction, Yoga, and other holistic methods. You'll find her full bio below.
To learn more about Cheree and her work, visit her website at https://ChereeIngram.com - You can be in touch with Cheree through her contact email address, contact@chereeingram.com
Note: The interview shared in this episode was also shared in an episode of "Energy Healing for Wellbeing".
Host:
Stephen Carter. Website: https://StressReliefRadio.com - Email: CarterMethod@gmail.com
Technical information:
Recorded with Clean Feed. Edits with Audacity, Twisted Wave, Levelator, Hush, with final rendering done in Hindenburg Pro. Microphone for host: SE DynaCaster DCM8.
Cheree's full bio:
Cheree is currently a healthcare executive, managing executive and diversity, equity and inclusion programs. She has a Bachelor’s degree in Paralegal Studies from University College at University of Maryland, an MBA from Loyola University and a Master’s in Applied Positive Psychology from the University of Pennsylvania.
She received training in the UPENN Resiliency program which is taught to every U.S. Army soldier due to its impact in lowering the incidence of PTSD, fostering longevity, strengthening relationships, bolstering the immune system and improving overall well-being. She has a master coach certification from the World Coaching Institute, a MBSR mindfulness teaching qualification from the UMass Oasis Institute and a certification in Social Emotional Intelligence.
Cheree is also an EFT Tapping practitioner, a laughter yoga leader, a Max Strom Breathing facilitator, a RYT-200 yoga teacher and a certified Forest Therapy guide.
Key words:
Forest Bathing, meditation, mindfulness, emotional_wellbeing, calm, relaxed, happiness, MBSR,
This episode includes the announcement of a name change from "Mindful Way Living" to "Creating Inner Harmony". Steve explains why the show name is changing and how you'll benefit from the new focus.
Host:
Steve Carter. Email: CarterMethod@gmail.com. Website: https://StressReliefRadio.com
Technical information:
Recorded with Audio Hijack. Edits with Twisted Wave, Hush, and Levelator. Final edits and rendering with Hindenburg Pro. Microphone: AT2005.
Key words:
emotional_wellbeing, happiness, relaxation, meditation, present_moment_awareness,
In this episode you'll discover how focused listening to the ambient sounds around you can be a gateway to deep, calming, present moment awareness.
Host:
Stephen Carter. Website: https://StressReliefRadio.com. Email: CarterMethod@gmail.com.
Dedicated website for the "Mindful Way Living" podcast - https://www.spreaker.com/show/less-stress-more-joy.
Technical information:
Recorded with Amadeus Pro. Edits with Twisted Wave, Hush, and Levelator. Final edits and rendering with Hindenburg Pro. Microphone ProAR C-414.
Key words:
mindfulness, mindful meditation, sound meditation, stress, stress relief, calm, relax, relaxed, relation response,
Discover U.S. Department of Veterans Affairs non-surgical, non-medication back pain relief method recommendation using mindful awareness.
Resources shared include:
* "Mindfulness Meditation for Chronic Low Back Pain"; U.S. Department of Veterans Affairs. Link: https://www.va.gov/WHOLEHEALTHLIBRARY/tools/mindfulness-meditation-for-chronic-low-back-pain.asp
* -"Passport to Whole Health"; Veterans Health Administration, Link: https://www.va.gov/WHOLEHEALTHLIBRARY/docs/Passport_to_WholeHealth_FY2020_508.pdf
* "Mindful Breathing Benefits Mind and Body: Learn How to Get Started"; "Nice News, July 10, 2023. Link: https://nicenews.com/health-and-wellness/mindful-breathing-benefits-body-mind/
* "Veterans Affairs Recommends Low Back Pain Relief Method, Brain and Heart Health, So Much More"; episode of "Healthy and Happy Senior Living" mentioned in this episode of "Easy Stress Cures" and "Mindful Way Living". Link: https://www.spreaker.com/episode/56127939
Host:
Stephen Carter. Website: https://StressReliefRadio.com.
Previous episodes of this podcast: https://www.spreaker.com/show/mind-over-stress
Email host: CarterMethod@gmail.com.
Technical information:
Intro recorded with WavePad. Other recording done with Ocenaudio. See "Happy and Healthy Senior Living" show published July 17, 2023. Edits with Twisted Wave. Noise and reverb reduction with Hush. Final edits and rendering with Hindenburg Pro. Microphone: SE DynaCaster DCM8.
Key words:
back pain, mindful breathing, meditation, mindful awarenss,
In this episode you discover the power of combining cyclic breathing with a body based guided meditation to release anxiety, anger, and other disempowering stressful emotions and create a calm mind and body.
Timestamps:
00:00 - Episode topic;
00:38 - Show and host information;
01:52 - What do we need to calm the mind?
05:11 - Learn more about cyclic breathing;
06:10 - Why cyclic breathing is important;
07:22 - Guided meditation for stress related disempowering emotions;
24:09 - How to follw the show, listen to other episodes, or contact host.
Resources:
"Study shows cyclic breathing technique more effective in reducing stress than mindfulness meditation". Article link: https://medicalxpress.com/news/2023-01-cyclic-technique-effective-stress-mindfulness.html
"Breathing Techniques to Reduce Stress and Anxiety | Dr. Andrew Huberman on the Physiological Sigh". YouTube video:
https://www.youtube.com/watch?v=kSZKIupBUuc
"5 Minute Guided Cyclic Sighing - Andrew Huberman". YouTube video: https://www.youtube.com/watch?v=ZEl3FAaSrX4
Host:
Stephen Carter. Website: https://StressReliefRadio.com. Email: CarterMethod@gmail.com
Technical information:
Recorded with Hindenburg Pro 2. Edits with Twisted Wave. Noice and reverb reduction with Hush. Leveled with Levelator. Final edits and rendering with Hindenburg Pro 2. Microphone: SE DynaCaster DCM8.
Key words:
Andrew Huberman, stress, anxiety, relax, relaxation, fight or flight, calm, emotional wellbeing, positive emotions,
In this episode you discover how to apply mindful awareness with the Letting Go technique developed by David Hawkins, MD, a renoun psychiatrist, author, and spiritual leader. This technique can help you let go of disempowering emotions such as stress, anxiety, worry, grief, and more.
Timestamps for chapter topics below.
Important Note:
No self-help technique including the one we’re using in this episode is a substitute for professional care by a licensing therapist, psychologist, or medical doctor if such care and treatment is needed. No technique or information I share in this episode or in any of my audio, video, or written work is intended to diagnose, prevent, or treat any psychological, medical, physical, or emotional condition. If you believe you need professional care, please consult an appropriate licensed medical provider.
Also, if you choose to listen to the remainder of this episode or you choose to apply any of the information I share in this episode, you agree to assume full, complete, and sole responsibility for your own psychological, emotional, medical, and / or physical wellbeing.
The step-by-step procedure for applying the Letting Go technique as shared in this episode is:
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Identify the emotion or feeling that you want to release. This could be anger, sadness, fear, or any other negative emotion. If you can’t give it a definite name, use “That feeling” or “That sensation”.
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Notice where you feel the emotion in your body. Really tune into the physicality of what you’re feeling and where it is located in your body.
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Fully experience the emotion without resistance. This means allowing yourself to feel the emotion without trying to suppress it, express it, or distract yourself from it. Simply notice the sensation or sensations. The felt sense may rise, lessen, move to another location, or dissipate. Simply observe and allow the emotion to process.
-
Acknowledge that the emotion is simply a passing sensation. It does not define you as a person. It simply is what it is - a felt sense in your body. Voice an affirmation such as “This too shall pass” and continue being present and noticing without judgement or expectations.
-
As you’re observing without judgement or expectations, you can say in mind or out loud as a matter of fact way, "I choose to release this emotion and I choose to do so now”. An alternative affirmation could be, “I choose let go of this feeling now”.
6. Repeat the process as necessary until you feel a sense of peace and emotional release.
Book by Dr. David Hawkins with the complete method:
"Letting Go: The Pathway of Surrender":
Amazon link; https://www.amazon.com/Letting-Go-David-R-Hawkins-ebook/dp/B00EY818TQ/ref=sr_1_1?crid=1B5R7HZMMLM3&keywords=letting+go+david+r+hawkins&qid=1679333687&sprefix=letting+go%2Caps%2C130&sr=8-1
Barnes and Noble link: https://www.barnesandnoble.com/w/letting-go-david-hawkins-md-ph-d/1118031238?ean=9781401945015
Host:
Stephen Carter. Website: https://StressReliefRadio.com. Email: CarterMethod@gmail.com.
Technical information:
Recorded with Hindenburg Pro 2 - beta. Edits with Twisted Wave. Final edits and rendering with Hindenburg Pro 2 - beta. Microphone: EV RE320
Keywords:
David Hawkins MD, anxiety, fear, worry, stress, self-doubt, emotional_wellbeing,
Timestamps:
00:00 - Pre-episode info;
00:43 - Episode topic;
01:16 - Show and host info;
02:00 - Link between beliefs and emotions;
03:31 - Why it's important to let go of disempowering emotions;
05:41 - The Letting Go Technique created by David Hawkings, MD.;
06:17 - A word of caution and what you agree to if you listen and / or apply information from this episode.
07:49 - Details about the Letting Go technique;
11:44 - How to apply the Letting Go technique;
14:04 - Six steps for applying the Letting Go technique;
20:56 - How to follow the show, listen to previous episodes, and contact host.
In this episode you discover important study findings from Stanford University that compared three breathing techniques to mindfulness meditation to identify which method is the most effective for stress relief.
You also are guided through the winning breathing method and learn exactly why it is so effective.
Time stamps:
00:00 - Episode topic;
00:25 - Show and host info;
01:25 - Ways to lower stress;
03:23 - Study findings about breath meditation versus mindfulness meditation;
07:01 - Study findings;
07:51 - How to do Cyclic Sighing breathing;
13:48 - Follow / subscribe to the podcast - How to contact your host.
Research summary:
"Study shows cyclic breathing technique more effective in reducing stress than mindfulness meditation". Published in "Medical Express" online, January 16, 2023.
Link: https://medicalxpress.com/news/2023-01-cyclic-technique-effective-stress-mindfulness.html?
Host:
Stephen Carter, founder of Stress Solutions, LLC and Stress Solutions USA. Website: https://StressReliefRadio.com. Email: CarterMethod@gmail.com.
Technical information:
Recorded with and final edits with Hindenburg Pro. Content edits with Twisted Wave. Microphone: Shure SM58.
Key words:
stress, meditation, breath work, cyclic sighing, cyclic sighing breathing, relaxation, relaxation response, calm,
During this episode you discover how to do a powerful breath meditation you can use anytime to restore emotional and physical balance.
In addition, you'll learn about 3 important benefits of breath meditation including:
- Reduced stress and anxiety;
- Improved focus and concentration; and,
- Increased feelings of calm and relaxation.
Written resource describing the breath meditation method shared in this episode: "How To Experience 3 Important Benefits of Breath Meditation"; link:
https://stressmastery.blogspot.com/2022/12/how-to-experience-3-important-benefits.html
Host:
Stephen Carter. Website: https://StressReliefRadio.com. Email: CarterMethod@gmail.com
Technical information:
Recording and final editing / rendering done with Hindenburg Pro. Content edits done with Twisted Wave.
Microphone: EV RE320.
Key words:
meditation, stress, stress relief, breath work, relaxation, calm, calming
In this episode you:
- What the vagus nerve is and why it's so important for wellbing;
- How to easiy activate the vagus nerve by the simple act of humming;
- How to properly hum to ensure you expeince the benefits
- How to discover other stress relieving podcasts and videos for wellbeing;
- How to get more information about the vagus nerve and it's vital role for emotional wellbeing.
Note: This same content is also shared in the "Easy Stress Cures" podcast.
Resources:
"Vagus Nerve" - Cleveland Clinic. Link: https://my.clevelandclinic.org/health/body/22279-vagus-nerve.
KAT NICHOLLS, "8 ways to stimulate your vagus nerve and ease anxiety"; Link: https://happiful.com/8-ways-to-stimulate-your-vagus-nerve-and-ease-anxiety/.
Host information:
Stephen Carter, Founder of Stress Solutions, LLC and Stress Solutions, USA. Website: https://www.StressReliefRadio.com.
Email: CarterMethod@gmail.com.
Technical information:
Recorded and final edits and rendering with Hindenburg Pro. Other edits with Twisted Wave.
Microphone: EV RE320.
Key Words:
vagus nerve, stress, relax, relaxation, meditation, anxiety, calm, emotional wellbeing,
What role can concentration play in opening the door to mindfulness? Must great effort be used when you concentrate on a given object, situation, person, or anything else? Can concentration be activated by voicing a simple decision to do so?
You and I will explore the role a special form of concentration can play in opening the door to mindfulness and emotional peace.
Note: This episode content is being posted to the "Mindful Way Living" and "Easy Stress Cures" podcasts. The information in this audio is relevant to listeners of both shows.
How to receive a transcript:
To receive a transcript of this episode, create a blank email with the subject line reading "Concentration Transcript". Send that email to CarterMethod@gmail.com and I'll send a transcript by return email.
Host:
Stephen Carter. Founder of Stress Solutions, LLC and now Stress Solutions USA. Details about my background and other podcasts are available at https://www.StressReliefRadio.com
Technical information:
Recorded and edited with Hindenburg Pro. Microphone: EV RE320.
Keywords:
mindfulness, mindful, meditation, mindful awareness, stress, calm, relaxation, relaxed, emotional peace,
What would happen if in a moment of clarity you simply focused on each step as you walk? Rather than allow the mind to wander from one disempowering thought to another, you give the mind an opportunity to experience a deeper sense of present moment awareness so you feel calm and centered.
In this episode you and I explore exactly how you can apply walking meditation throughout the day to experience enhanced present moment awareness and emotional wellbeing.
Host:
Stephen Carter, founder of Stress Solutions, LLC. Website: https://www.StressReliefRadio.com. Email: CarterMethod@gmail.com.
Technical information:
Recorded and edited with Audacity. Microphone: Neat King Bee.
Keywords: meditation, stress, emotional wellbeing, happiness, calm,
In this guided meditation you experience the positive physical and emotional effects of a body scan. You also learn how to apply relaxing body scans correctly for rapid stress relief anytime.
Host:
Stephen Carter. Website: https://www.StressReliefRadio.com. Email anytime with questions: CarterMethod@gmail.com.
Technical information:
Recorded with Audio Hijack. Edits and final rendering with Hindenburg Pro.
Microphone: King Bee.
Keywords:
stress, relaxation, relaxation response, progressive muscle relaxation, stress release, calm, meditation,
Discover how to create calm and emotional peace and balance easily with the Calming Sensory Building Block method.
Calming Sensory Building Blocks Procedure:
-
Sit comfortably in a chair in an upright position with your non-dominant hand supported on the chair's armrest or in your lap. Allow your dominant hand to hang down toward the floor. If you feel any tension, shake the arm gently to release any obvious physical tension.
-
Turn attention to your body and assess your beginning stress level using the 0 - 10 Subjective Units of Distress.
-
Close your eyes look into your eyelids. You'll notice random arrangements of white, gray, and dark colors and shapes. As you allow your eyes to relax beneath your eyelids, you may experience a sense of going deeper into an ever changing pattern of light and dark. Simply notice whatever is there without judgement.
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After about 30 seconds, bring awareness to your dominant arm and hand dangling toward the floor. Isolate and bring attention to your index finger and notice any sensations. Cycle through the middle, ring, tiny fingers and thumb.
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After allowing your awareness to cycle through your fingertips, return attention to your eyes and notice whatever patterns are there for about 10 to 15 seconds.
-
Next, bring attention to the sounds around you. Notice whatever sounds are present. As you continue to listen, you may notice faint sounds you didn't originally detect. Stay present and simply notice.
-
After about 30 seconds, bring attention again to your eyes and notice the shifting patterns as you give attention to the visual sensory signals you notice with your eyes closed.
-
When you're ready, return to normal awareness as you gently open your eyes and look around the area where you are sitting.
-
Finally, give a yawn, sigh, and stretch and a final gentle deep in and our breath. As you exhale, say gently, "Peace".
-
Assess your endings Subjective Units of Distress level on the zero to 10 scale.
-
Repeat anytime to create a sense of emotional calm and wellbeing.
Resources:
"Introduction to Quantitative EEG and Neurofeedback": https://www.sciencedirect.com/book/9780123745347/introduction-to-quantitative-eeg-and-neurofeedback
Brainwave information sources:
https://www.researchgate.net/post/What-are-the-differences-in-EEG-brain-rhythms-when-eye-is-closed-and-when-eye-is-opened
"EEG differences between eyes-closed and eyes-open resting conditions": https://pubmed.ncbi.nlm.nih.gov/17911042/
Wikipedia: https://de.wikipedia.org/wiki/Berger-Effekt
Host:
Stephen Carter. Email: CarterMethod@gmail.com | Website: https://www.StressReliefRadio.com
Technical information:
Recorded and first edits with Twisted Wave. Noise reduction with Audacity. Leveled with Levelator. Final edits and rendering with Hindenburg Pro.
Microphone: EV RE320
Key words:
stress, stress response, relaxation response, relax, relaxation, calm, emotioal balance, meditation, emotional wellbeing,
In this episode you'll discover how to apply a simple, effective technique called "Lose Your Mind and Come to Your Senses".
Important Notice: The audio and written content in this episode is shared for informational purposes only. Nothing in this description or in the audio is intended to prevent, diagnose, or treat any medical, psychological, emotional, or physical condition. If you choose to read anything in the description or listen to the audio in this episode, you agree to take full, complete, and sole responsibility for your own wellbeing.
How to Do the "Lose Your Mind" technique:
-
Sit up in good posture, hands in lap or on resting on chair arms, keep your head erect, close your eyes and bring attention to your breathing.
-
Attend to the in and out of your breathing for about 30 seconds and then scan your body slowly from the top of your head to your feet and notice any areas of tension.
-
Release any tension you notice and again do a head to feet scan.
When you don't detect any tension, -
Open your eyes and look around your physical location. You'll be engaging your sense of sight. Allow your attention to fall on one physical object. Really look at that object as if seeing it for the first time and then out loud say what the object is. For example: a book, a pen, a computer, etc.
Repeat this same process four more times. -
Next, you'll engage your sense of touch. Look around your environment and select one object. Physically touch that object and feel it in hand. Move your fingers and thumb on the object and really attend to the felt sense of the object. Repeat this action three more times.
-
Next, you'll engage your sense of hearing. Close your eyes and listen to the sounds in your environment. If you're in a room, you'll notice there is a faint sound in the room. In audio recording, we call that room tone. Isolate one sound and simply notice it for about 10 to 15 seconds. Repeat two more times.
-
Next, you'll engage your sense of small. Bring attention to your sense of smell, your olfactory sense. Isolate one aroma and bring attention to that aromatic experience for about 10 seconds. Repeat one additional time.
-
Next, you'll engage your sense of taste, your gustatory sense.
Bring attention to your tongue and notice there is likely already a faint sense of taste present. It may be the residue of something your drank, something your ate earlier, or something you can't quite identify, but you know it's there. Stay with that sense of taste for about 10 to 15 seconds.
- Next, if your eyes are closed open your eyes and take a final look around your environment. Stretch, yawn, and sigh. Notice how calm and relaxed your feel. Notice your mind is quiet. It's now time to return to whatever activity you choose to pursue with a sense of relaxation and wellbeing.
What is Gestalt Therapy?
From Wikipedia: "Gestalt therapy is a form of psychotherapy which emphasizes personal responsibility and focuses on the individual's experience in the present moment, the therapist–client relationship, the environmental and social contexts of a person's life, and the self-regulating adjustments people make as a result of their overall situation. It was developed by Fritz Perls, Laura Perls and Paul Goodman in the 1940s and 1950s, and was first described in the 1951 book Gestalt Therapy."
Host:
Stephen Carter, founder of Stress Solutions, LLC and host for this and other podcasts focused on stress relief. Details about Steve and this and other podcasts are available at www.StressReliefRadio.com. Email Steve at CarterMethod@gmail.com.
How to receive the "Lose Your Mind and Come to Your Senses Guide".
Create an email with the subject line "Come to Your Senses". Leave the body of the email blank. Enter the address CarterMethod@gmail.com and send it off. You'll receive your free guide by return email.
Technical information:
Recorded and first edits with Audacity. Leveled with Levelator. Final edits and rendering with Hindenburg Pro.
Microphone: Shure SM58
Key words: mindful, mindfulness, sensory awareness, Fritz Perls, Gestalt therapy, present moment,
Discover and apply new research about the power of mindfulness to mitigate the experience of feeling cold.
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In a recent study, researchers investigated if listening to a mindful paragraph being read could improve a person’s motor performance and cold tolerance in a low-temperature environment.
The participants were exposed to cold by submerging their hand in 2°C, or about 36 degrees Fahrenheit, cold water while listening to a mindfulness passage read aloud. The control group was not given the reading.
After the training, researchers put each person from each group to the test to see how well they could withstand cold exposure.
In the motor task tests, both groups fared similarly. However, members of the mindfulness group were able to tolerate cold exposure for considerably longer than the other participants.
How can you and I put these findings to use?
First, you’re not likely to read a mindful based paragraph before going out into cold weather. But what you can do is use a simple affirmation such as,
“I choose to maintain Present Moment Awareness during the period I’m out and about in this cold weather.”
This simple affirmation sets your intention to maintain Mindful Present Moment Awareness. And, in do so, you’re not likely to notice the cold or, if you do, you won’t engage in negative self-talk complaining about the cold. That type of self-talk is a story.
When there’s no story about how uncomfortable the cold feels, you’ll proceed with whatever you need to do in greater comfort.
More information about the study: Kaitlin Mugford et al, The effects of mindfulness and repeated cold exposure on cold tolerance and motor skill performance, International Journal of Human Factors and Ergonomics (2021). DOI: 10.1504/IJHFE.2021.119051
—
Host:
Stephen Carter, CEO, Stress Solutions, LLC. Email: CarterMethod@gmail.com. Websites: https://www.MindfulWayLiving.com and https://www.EFT-MD.com.
—
Technical information:
Recorded and first edits with Twisted Wave. Additional edits with Audacity. Final edits and rendering done with Hindenburg Journalist Pro.
Microphone: EV RE320.
—
Keywords:
mindful, mindfulness, present moment, present moment awareness, frigid, cold, comfortable, cold weather,
In this episode you discover three easy methods to enjoy and experience mindful awareness. Each technique takes only 1-minute. Your host leads you through each of these 60-second experiences.
Those techniques are:
-
Sit and attend to your breathing;
-
Walking meditation - 1-minute awareness of your movement;
3, Attend to personal hygiene activities such as brushing your teeth.
—
Timestamps:
00:00 Episode topic;
00:24 - Show and host info;
00:51 - Purpose of show and who it's for;
01:55 - Technique 1: Sit and attend to your breath;
04:47 - Technique 2: Be aware of your walking;
05:48 - Technique 3: Attend to activities during periods of personal hygiene;
08:25 - What to do if your mind wanders;
08:56 - How to get questions answered or contact host for any reason.
Host: Stephen Carter, CEO, Stress Solutions, LLC. Website: https://www.EFT-MD.com. Email: CarterMethod@gmail.com.
—
Technical information:
Recorded with Hindenburg Journalist Pro. Additional editing done with Audacity. Leveled with Levelator.
Microphone: Audio-Technical AT2005.
—
Key words:
mindful, mindfulness, present moment, present moment awareness, meditation, mental health,
What happens when you treat thoughts as simply experiences?
In this episode meditation trainer and stress releasing guide Stephen Carter, CEO, Stress Solutions, LLC, leads you through a simple, easy to do experience of breath awareness leading to thought observation and mind-body calming.
Timestamps:
00:00 - Episode topic;
00:22 - Show and host info;
00:48 - What if we look at thoughts as experiences?;
02:01 - Discover the experience of presence;
06:35 - How to contact host.
—
Host:
Stephen Carter, CEO Stress Solutions, LLC. Website: https://www.EFT-MD.com; Email: CarterMethod@gmail.com.
Technical information:
Recorded with Amadeus Pro. Initial edits with Audacity, leveled with Levelator, with final edits and rendering using Hindenburg Journalist Pro.
Microphone: BY
—-
Keywords:
mindfulness, relaxation response, present moment, presence, present moment awareness, breath, breath meditation, meditation, thoughts,
In this episode you discover a simple but powerful way to create the relaxation response for a calm mind and body using your fingertips.
Timestamps:
00:00 - Episode topic;
00:21 - Show and host info;
01:01 - Purpose of show;
01:24 - Intro to fingertip stress release experience;
02:06 - Begin with a yawn, sigh, stretch and then attend to the breath;
03:54 - Focus on the fingertips;
08:14 - Completing the experience;
09:46 - How to contact host with questions.
—
For a written guide describing the technique you learn in the episode, email CarterMethod@gmail.com and enter “Fingertip Stress Release” in the subject line. You can leave the body of the email blank.
—
Host:
Stephen Carter, CEO, Stress Solutions, LLC. Website: https://www.EFT-MD.com.
Questions or comments welcome: email: CarterMethod@gmail.com.
—
Technical information:
Recorded and first edits done with Twisted Wave. Other edits done with Audacity and leveled with Levelator. Final edits and rendering done with Hindenburg Journalist Pro.
Microphone: BY.
—
Keywords:
stress, calm, relax, relaxation, relaxation response, stress relief, stress release, meditation, mindful, mindfulness, present moment, present moment awareness,
In this episode you’ll discover a simple 3-step process to help ensure you are easily able to use Mindful Awareness to prepare for and then drift off to a deep, restful sleep.
Timestamps Below
Join Stress Solutions, LLC CEO Stephen Carter as he leads you through an easy, effective Mindful Way Awareness technique that will have you falling off to sleep night after night.
To get your free copy of the 1-page “3-Step Guide for a Mindful Way Good Night’s Sleep” Steve talks about in the episode, create an email, place, “3-Step Sleep Guide” in the subject line, and address the email to CarterMethod@gmail.com. You can leave the body of the message blank.
You can email Steve with any questions about the process or otherwise contact him for any reason by emailing CarterMethod@gmail.com.
Timestamps:
00:00 - Episode topic;
00:33 - Show and host info;
01:14 - Who is show for?
02:11 - Why we experience insomnia;
03:36 - 3 steps to sleep;
04:07 - How to get a free guide for this method;
04:56 - Step 1 - 1 hour before bed;
06:06 - Step 2 - 10 minutes before bedtime;
08:05 - Step3 - settle into bed;
08:57 - How to contact host;
09:41 - How to follow / subscribe to podcast.
Host:
Stephen Carter, CEO, Stress Solutions, LLC; website: https://www.EFT-MD.com; Email: CarterMethod@gmail.com.
To subscribe / follow this podcast so you’ll never miss an episode or to listen to previous episodes, visit https://www.MindfulWayLiving.com.
Technical information:
Recorded and initial edits done with Twisted Wave. Additional edits done with Audacity. Leveled using Levelator. Final edits and rendering with Hindenburg Journalist Pro.
Microphone: EV RE320.
Key words:
insomnia, sleep, mindful, mindfulness, mindful awareness, present moment, present moment awareness, meditation,
Is possible to release painful thoughts and feelings by simply observing how those thoughts and feelings are perceived in mind and body?
Yes it is.
In this episode you learn how to do exactly that. By applying the simple technique you learn in this episode, you can experience the benefits that come with letting go of painful thoughts and feelings that don't serve you.
Your host, Stephen Carter, CEO of Stress Solutions, LLC, takes you through the releasing process step by step. Once you learn this process, you can apply it to any unwanted painful emotion whenever you choose.
You'll also discover why the two ways we usually try to handle painful emotions - distraction and lashing out - can make those painful thoughts even worse.
Timestamps:
00:00 - Episode topic;
00:37 - Host and show info;
02:40 - How we normally deal with unwanted thoughts and feelings;
05:57 - Lashing out;
07:28 - The third way - Mindful Observation;
09:16 - Negative emotions want to leave;
09:59 - Demonstration of releasing painful feelings with awareness;
16:17 - How to apply this process to any unwanted feelings;
16:52 - How to contact host.
Host: Stephen Carter, CEO, Stress Solutions, LLC.
Contact email: CarterMethod@gmail.com; Websites: https://www.MindfulWayLiving.com and https://www.EFT-MD.com.
Technical Information:
Recorded and initial edits done with Twisted Wave. Additional edits and processing done with Audacity and Levelator. Rendered at 16 Lufs with Hindenburg Journalist Pro.
Microphone: EV RE320.
Key words:
mindful, mindfulness, present moment, present moment awareness, letting go, emotional balance, emotional neutrality, emotional release,
This audio is being published in two podcasts: "Mindful Way Living" and "Easy Stress Cures" because the information is relevant to listeners of both podcasts. Timestamps for topics below.
In this episode you discover and experience an easy method to create Mindful Awareness called the VAK Process for Present Moment Awareness.
The V stands for Visual; the A represents Auditory; and, the K is for Kinesthetic Touch.
The purpose of the Mindful Way Living show is to share tools, tips, and techniques for you to uncover the natural ability you already own: the ability to consistently enjoy a state of Present Moment Awareness so you can be at your best physically, emotionally, and spiritually.
If Stress Mastery and Mindfulness are important to you, but you simply don't have the time or inclination to sit for hours of formal meditation, I encourage you to follow the Mindful Way Living podcast so you will never miss an episode. Find us at www.MindfulWayLiving.com.
Timestamps for topics:
00:00 - Episode topic and Intro;
00:24 - Show and host info;
01:31 - Show and host info;
02:24 - Easy way to experience mindful awareness with the VAK Method;
02:59 - How it works;
03:37 - Visual awareness;
05:30 - Auditory sound awareness;
07:35 - Kinesthetic touch awareness;
10:10 - Return to normal awareness and savor your experience;
11:02 - VAK - foundation meditation experience;
12:45 - How to subscribe / follow the show and contact host.
Host:
Stephen Carter, CEO of Stress Solutions, LLC.
Contact email: CarterMethod@gmail.com.
Technical information:
Recording and initial editing done with Audacity. Final editing and rendering done with Hindenburg Journalist Pro.
Microphone: EV RE320
Key words:
mindful, mindfulness, present moment, mindful meditation, meditation, calm, relax, relaxation, relaxation response, stress,
In this episode you learn an easy way to use your morning coffee, tea, or other beverage to create a state of mindfulness you can enjoy throughout your day.
Host: Stephen Carter, CEO, Stress Solutions, LLC.
Website: https://www.MindfulWayLiving.com.
Email: CarterMethod@gmail.com.
Technical information:
Intro segment recorded with Twisted Wave; preliminary editing done with Twisted Wave and Audacity; final edits and rendering done with Hindenburg Journalist Pro.
Microphone: EV RE320.
Key words:
mindfulness, mindful awareness, mindful meditation, meditation, present moment, present moment awareness, this moment, in the now, be present,
This new "Mindful Way Living" show replaces the "Less Stress More Joy" show.
My purpose for creating this new show is to give you more powerful tools for creating deeper states of Mindfulness and Present Moment Awareness than was possible in the previous show.
This new show is for you if you want to experience the benefits of Mindfulness and Present Moment Awareness throughout your day.
The tools, tips, and techniques in episodes ahead take you beyond meditation to a mindset of consistent Mindful Awareness for optimum wellbeing and Mindful Way Living.
Find more details at our new, very much a work in progress website, https://www.MindfulWayLiving.com website.
Host: Stephen Carter, CEO, Stress Solutions, LLC.
Contact email: CarterMethod@gmail.com.
Technical information:
Recorded and first edits using Audacity. Leveled with Levelator. Final edits and rendering with Hindenburg Journalist Pro.
Microphone: Shure SM58.
In this episode you'll learn to apply 3 simple words to help diffuse a potentially heated conversation. Those 3 words are, "That sounds frustration".
Why This Works
When we're angry and upset, we want to be heard. We want our feelings acknowledged. We don't want to hear anything like, "You're over reacting".
Saying, "That sounds frustrating" lets the other person know he or she is being heard and their feelings are being acknowledged.
As the charged behavior begins to lesson, you can then say 3 more words. Those 3 words are: "Tell me more". Invite the other person to expand on why they're so upset to discover what is really beneath the initial reaction.
Finally, you can re-validate their feelings by saying, "I can only imagine how that must have felt".
Avoid saying, "I know how you feel", because you can't know how they feel. You can only imagine how they might have felt.
At this point, the person will likely be open to hear what you have to say provided you offer your comments in a caring, kind, and supportive way.
—-
Resource tip mentioned in the episode:
"Use these three words when dealing with conflict";
Link: https://forge.medium.com/use-these-three-words-when-dealing-with-conflict-2fd81fc1ab6a
—
Host: Stephen Carter, CEO, Stress Solutions, LLC; https://www.EFT-MD.com;
Contact Email: CarterMethod@gmail.com;
—
Technical Information:
Initial recording and editing done with Audacity. Final edits and rendering done with Hindenburg Journalist Pro.
Microphone: Shure SM58.
Key Words:
conflict, conversation, heated conversation, argument, peaceful resolution, conflict resolution,
Note: This content was also published in an "Easy Stress Cures" episode.
In this episode you learn a simple, 3-question process to avoid conversational stress and improve interpersonal communications.
Those 3 questions are:
- Does this need to be said?
- Do I need to say it?
- Do I need to say it now?
These 3 questions were highlighted in an article published on the Inc.com website:
Author: JUSTIN BARISO@JUSTINJBARISO, Title: "Why Emotionally Intelligent Minds Embrace the 3-Question RuleA few seconds can make a huge difference.:
Link: https://www.inc.com/justin-bariso/why-emotionally-intelligent-minds-embrace-3-question-rule.html?fbclid=IwAR2Jo1Sdhx6DQtRPloqLDjvnhaTCHJoOqJ2VSYzl58pxmPA66eOo2raJuqw.
Host Information:
Stephen Carter, CEO, Stress Solutions, LLC.
Website: https://www.EFT-MD.com;
Contact email: CarterMethod@gmail.com.
Technical Information:
Recording and first editing DAW: Audacity. Leveled with Levelator. Final edits and rendering done with Hindenburg Journalist Pro.
Microphone: Sudotack.
Key Words:
stress, calm, relationships, communications, better questions, conversations, better communications, calmer conversations, less stress,
Time and how you invest it is the most important ingredient in the happiness recipe.
In this brief episode host Stephen Carter, CEO of Stress Solutions, LLC shares why your choices about how you invest the precious resource of time will have profound and long lasting effects on your emotional happiness and even your physical wellbeing.
Taking lessons from singer / songwriter Harry Chapin's poignant song, "Cat's in the Cradle", we explore how your choices about time can shape your life in ways that may not be obvious until years have passed by.
—-
Resources Mentioned in the Episode:
The story behind, "Cat's in the Cradle" by singer - songwriter Harry Chapin:
https://www.youtube.com/watch?v=etundhQa724
Stress Solutions, LLC:
https://www.EFT-MD.com;
Host Stephen Carter, CEO, Stress Solutions, LLC;
Email Contact: CarterMethod@gmail.com;
Technical Information:
Recording and first edits done with Audacity. Final edits and rendering done with Hindenburg Journalist Pro;
Filters and Plugins: 2 de-essers, 1 de-click, and default voice profiler.
Microphone: EV RE320
—
Key Words:
Harry Chapin, Cat's in the Cradle, happiness, time investment, time and happiness, wellbeing, stress, joy, happy, joyful, life satisfaction,
In this episode you discover how a near full moon, singing frogs, open windows, and flying bats connected a lady to this present moment and created a sense of love and joy in heart and mind.
You and I can use this experience to create our own present moment joy by choosing to connect to what is and then saver this present moment. By doing so, you'll enhance wellbeing of heart, mind and body.
Host: Stephen Carter, CEO of Stress Solutions, LLC.
Website: www.EFT-MD.com.
Email: CarterMethod@gmail.com.
Technical information:
Recording and first edits DAW: Twisted Wave.
Final edits and rendering DAW: Hindenburg Journalist Pro.
Microphone: EV RE320.
Key words: present moment, calm, still, stillness, be present, being present, happy, happiness, this moment,
In this episode you learn
- A simple, effective way to identify activities and circumstances that bring a sense of happiness;
- Why and how to rank those activities and circumstances so you can concentrate on engaging those that truly speak to your soul;
- How to find time for those special activities and circumstances by identifying and eliminating low value time wasters;
- The one simple step that guarantees you'll engage in happiness creating activities.
Timestamps:
00:00 - What this episode is about;
00:42 - Info about this podcast;
01:34 - How to do more of what makes you happy;
08:30 - How and why to contact host Stephen Carter
Host: Stephen Carter, CEO, Stress Solutions, LLC.
Website for Stress Solutions, LLC: https://www.EFT-MD.com.
Email contact: CarterMethod@gmail.com;
Podcasts recommended during this episode:
"Less Stress More Joy" and "Easy Stress Cures" - http://www.MindOverStress.us;
"EFT Tapping Junction" - https://www.eft-md.com/eft-tapping-junction-podcast.html;
Technical information:
Originally recorded and first edit done with Audacity;
Final edits and rendering done using Hindenburg Journalist Pro;
Microphone: EV RE320.
Other podcast episodes available at http://www.MindOverStress.us;
Key words: happy, happiness, joy, joyful, emotional balance, smile, stress, stress solutions, Stephen Carter, Steve Carter,
Learn the most important question for solving difficult, emotionally charged situations. That question is:
"What aspects of this situation are in my control and what aspects are out of my control?"
Discover exactly what to do with the answer and how to encourage your mind to release the negative, problem emotions related to the situation and create a sense of calm and clarity to move forward toward problem resolution.
Host: Stephen Carter
Email: CarterMethod@gmail.com;
Websites: https://www.EFT-MD.com;
www.MindOverStress.us
Mic: EV RE320
Key words:
mind clarity, stress, problems, calm, solving problems, emotions, negative emotions, problem solving,
You learn a simple, effective stress release technique called Balloon Breathing.
With Balloon Breathing, you combine the power of breath, imagination, and physical action to create a calm mind and body in one minute or less.
Host: Stephen Carter
Organization: Stress Solutions, LLC;
Websites: http://MindOverStress.us and https://www.EFT-MD.com.
Contact email: Cartermethod@gmail.com.
Mic: EV 320.
Key words: balloon breathing, breath work, breathing meditation, calm, relax, stress, stress release, Stephen Carter,
Simple Secret to Creating Heart-Felt Smiles
Smiles do 2 amazing things:
They create happy feelings in you and in those who see you.
Here at Stress Solutions, LLC, we encourage you to smile often…
But what if you don't feel like smiling? What if you're not in a positive frame of mind?
In this episode you learn the simple secret to create heart-felt smiles easily to change your mood, mind, and heart for the better.
To listen to previous episodes, visit https://www.spreaker.com/show/less-stress-more-joy or go to www.MindOverStress.us, select the "Podcasts Other Than Mind Over Stress" menu item, and then select, "Less Stress More Joy" option.
To contact the host, Stephen Carter, CEO of Stress Solutions, LLC, email CarterMethod@gmail.com.
For info about Stress Solutions, LLC, visit, https://www.EFT-MD.com.
Mic: BY
Show Notes
In this episode 9 of “Less Stress More Joy”, you’ll learn an amazingly simple and effective way to melt away stress in 60 seconds or less. Sound impossible? Stay tuned!
Steve Carter here, CEO of Stress Solutions, LLC. and I’m your host for this podcast, “Less Stress More Joy”, 1-Minute Acts for Self-Care. In addition to hosting this, “Less Stress More Joy” podcast, I also host the, “Mind Over Stress” podcast. Episodes of both shows are available at www.MindOverStress.us.
The two technique I’ll share in this episode are sooo… simple, but they work.
There are a couple ways to apply “Stress Melting” so we’ll start with the most direct and fast acting version.
Stress Melting Technique Number 1
When you find yourself under heavy stress - and you gain a moment’s clarity of awareness of that stress - head to your refrigerator. If you have an automatic ice dispenser on the refrigerator door, get a glass or cup, engage the ice dispenser, and get two cubes of ice. If you have to open the freezer section, remove two ice cubes from one of the trays and put those two cubes in a glass or cup.
Next, tune into your body and notice how strong your stress level is. Ask yourself in mind or - even better - out loud, “How stressed am I in this moment?”
For simplicity, you can use what’s called the 0 to 10 SUDs scale, which is short for Subject Units of Distress. How stressed are you feeling? Zero is no stress and 10 is the maximum level of stress you can imagine. Where are you on that subject scale. Alternatively, you can assess your stress level as low, medium, or high.
Allow yourself to take three comfortable breaths and say in mind or out loud, “I choose to release this stress”.
Take the glass or cup holding the ice cubes and dumb two ice cubes into your free hand. Put down the glass or cup and transfer one of the two ice cubes into your free hand.
Close your eyes and connect with the feeling in your hands. Simply notice the felt sense of cold. Feel the weight of the ice cubes and then again tune your attention to the felt sense of cold in your hands.
Notice if both hands feel the same or does one hand feel different? Just notice.
After about 30 seconds or less if your hands are too uncomfortable to continue, put whatever remains of the ice cubes back in the original container or place them in a sink.
Dry your hands and rub them together slowly as if you’re applying hand cream.
Allow three more comfortable breaths and again check in with your body and assess your stress level. You will likely find the stress level is at or near zero. You’’re now ready to return to your activities refreshed and relaxed.
Stress Melting Technique Number 2
Another way of melting stress away is to fill a glass with ice and pour in a favorite beverage. Sip slowly and keep your hands wrapped around the glass. As you sip, notice the felt sense of the beverage in your mouth, throat, and chest as you swallow. Allow your attention to move back and forth between drinking the beverage and the felt sense of cold from the glass as you hold it.
Why Stress Melting Works
Why do both of these techniques work? Because you’re tuning into mindful awareness of your physical sensations. You are literally changing your mind as the stress creating thoughts melt away.
I suggest having a go with Stress Melting and sharing your results. Let me know your experience applying this simple technique by emailing me at CarterMethod@gmail.com.
For more stress dissolving techniques visit us www.MindOverStress.us.
Until our next visit, this is your host Stephen Carter, CEO of Stress Solutions, LLC wishing you and your loved ones blessings in abundance.
Key words: stress, calm, relax, relaxation, mindful, mindfulness, mindful awareness.
A new large meta study by researchers at the University of Tenn. and Texas A&M looked at 138 scientific studies with more than 11,000 participants to determine if facial expressions - including the simple smile - can affect mood and emotional state. The answer, absolutely yes.
Results may be short lived, but there are measurable changes in mood and emotion when you smile, frown, or scowl.
This episode summarizes study findings and offers three easy actions to improve your emotional state. They are:
-
Take periodical breaks throughout the day. Stop what you’re doing, sit or stand comfortably, and take three comfortable breaths as you yawn, sigh, and stretch.
-
Smile! Smile whether you feel like smiling or not. Hold the smile for at least 15 to 20 seconds or more.
-
Say the word, “Peace” and allow the vibration of the word to flow through your body as you smile.
-
Again, breathe comfortably as you yawn, sigh, and stretch and smile again before returning to your activities.
For more stress dissolving podcasts, visit http://MindOverStress.us.
Source link: https://www.studyfinds.org/key-to-happiness-smiling-more-frequently/.
Show Notes:
You learn how to use the simple 4-7-8 breathing pattern to help you fall asleep. This breath pattern can also be used anytime to create the Relaxation Response for a calm mind and body to reduce stress.
Other Stress Relief podcasts and videos are available at http://MindOverStress.us.
In this “Less Stress More Joy” episode, you will learn:
- Why it’s important to release tension and stress in your neck;
- How holding your head at only a 15 degree angle to read a cellphone more than doubles the weight and strain on your neck;
- How to properly look at your cellphone without any neck strain;
- How to apply a 2-phase neck roll that takes just 90-seconds, but will release tension and stress and can create a sense of relaxation and wellbeing.
For more Stress Mastery tips, visit https://StressMastery.blogspot.com. For more Stress Mastery podcast episodes, visit http://www.MindOverStress.us.
Contact us with questions or comments at CarterMethod@gmail.com.
In this episode of, "Less Stress More Joy!", you'll experience an easy to use method to calm and renew called, Loving Touch. Loving Touch uses fingertips to stroke sensitive areas of your hands. with soothing, gentle movements. You can also apply Loving Touch to your face, arms, legs as time permits to experience even deeper states of relaxation, peace, and calm. Loving Touch is a sensual, gentle way to release stress and feel great.
The Loving Touch technique can also be applied to others with permission. They will enjoy a relaxing, sensual sense of calm and stress release.
In addition to Loving Touch self-care, you learn how to apply the, "Yawn, Sigh, and Stretch" method to relax mind and body. This technique clears fatigue and revitalizes the prefrontal cortex of the brain after long periods of mental activities. After applying the, Yawn, Sigh, Stretch action, you'll experience a sharper sense of presence and cognitive clarity.
For more stress dissolving audios and videos, visit http://MindOverStress.us.
Show Notes: Transcript: Letters to Your Future Self Create Joy
Hello, this is your host for the Less Stress More Joy". I am Stephen Carter, CEO of stress solutions.LLC.
This podcast is dedicated to providing 60 to 90 second actions that will help you feel good about who you are and what you do. In this episode, I'm going to make a recommendation that you do something that may seem a little odd. But I guarantee if you do it, you will feel wonderful.
I would like you to take a piece of paper and a pen, not your computer, but a real piece of paper and a pen. And I would like you to start a letter and address this letter to yourself, beginning, "Dear -----",
then add, "I'm sending this letter to my future self. I will be including two lists. The first list is a list of three things that I really like and respect about myself. The second list is a list of three things, three goals, I would love to achieve over the next three months."
That's it, put three things on this sheet of paper that you like and respect about who you are, what you've accomplished in your past. Something perhaps about your values. What do you value? Are you kind; are you considerate; do you say good things; do you say nice things
to family members and to strangers?
Make a list of three thing you really, really like about yourself. And then make a list of three goals. Three things you would absolutely love to achieve within the next three months.
Worry not about how your writing looks. No,, that doesn't matter.
Three things. Write them down. What do you like about yourself as a human being what do you respect about yourself, what kindness you have shown others? Then write three things that you would love to achieve. write those down.
At the conclusion of your letter, write, "With love", and sign your name.
Read over that letter and then fold it up and put it in an envelope. Address it to yourself, place a stamp on it, and mail it. Yes, we are going to use the mail. Mail that letter to yourself.
In three, four, or five days. whenever that letter arrives, open it up and read it. You are going to feel absolutely marvelous.
Try it! You will feel good about yourself. It will put a smile on your face today. It will put a smile on your face during the days to come in anticipation of receiving that letter.
And when you do receive that letter and open it, there will be a big smile on your face and you will feel good.
For more great tips about feeling good about yourself and creating a healthier happier you visit us at http://wwwMindOverStress.us. If you would like like to learn about EFT, Emotional Freedom Techniques, and other energy psychology methods, visit our website www.EFT-MD.com.
Thank you for listening. Please subscribe to this podcast. It will brighten every day that you listen.
Until our next visit together. This is your host Stephen Carter from stress solutions LLC asking you to please.... be well,... be kind,.... and be blessed.
Transcript of This "Less Stress More Joy!" Episode.
Hello, this is Stephen Carter, your host for, Less Stress More Joy - One Minute Acts for Self Care.
For those of you who are subscribers, yes, I have been away for quite a while. We will be publishing new episodes on a regular basis ongoing. Thanks for waiting and thanks for subscribing.
In this episode, I am going to make a suggestion to slow down and attend. Attend to what? Attend to your morning cup of coffee. Or for bonus points, your morning cup of tea, specifically green tea, or a fruit based tea.
One of the things we tend to do is rush or drink our morning coffee or morning tea rather mindlessly. We don't attend to the experience.
One of the ways to slow down, breathe, relax, is to attend to whatever it is we're doing. And while the term mindfulness is way overused, it does convey what it means to be attentive, which is the word I prefer.
Attending to, connected to, giving your full awareness to whatever experience you're engaged in, in that moment. So how do we drink our coffee or our morning tea mindfully?
It begins when we actually touch the cup. We're attending to the felt sense of the cup; really allow yourself to feel the texture, feel that cup.
Look at the coffee or the tea look at it. Really pay attention to it. And then slowly bring it to your lips; drink; taste it, really focus in on the taste. It may help to close your eyes unless of course you're driving. Taste the coffee; connect to the taste of coffee or the tea.
Savor it; smell it. What is the aroma? Coffee, tea - even light green tea or fruit based teas - there is this slight aroma. Enjoy that aroma; experience it; feel it. Do that at least for one minute.
Start out with your morning tea or your morning cup of coffee and then extend it to other things that you do throughout the day such as eating your lunch or eating your dinner.
In paying attention to the physical world, to what you're experiencing, you get out of your mind and into your senses, That is a way to have less stress and more joy.
This is Stephen Carter of stress solutions LLC. I invite you to join us on our website to listen to the family of podcasts and videos, all related to reducing, eliminating stress in your life. Join us at www.MindOverStress.us.
Until our next episode, I invite you to please…
be kind…
be well,
and be blessed.
In this first episode, you're invited to simply follow and attend to your breath for one minute. You also experience a proven fMRI validated brain and body calming action that takes just 15 seconds.