From Jen to Zen with Jen Emswiler: Recent Episodes
Jen Emswiler
From Jen to Zen is a podcast hosted by Jen Emswiler. This is a podcast about the journey. It’s about navigating change and finding balance in the most important aspects of our lives.
This podcast is for anyone who wants to show up and make change happen for themselves or others, while finding ease along the way. Join Jen each week on her journey from Jen to Zen.
If you've ever struggled with body image, how you relate to food, or have tried multiple diets over the years, this episode is for you!
Guest expert and Registered Dietician, Sara Cammorata, shares how we can connect to our intuition to nourish our bodies in a way that feels supportive and aligned, as well as tips for how to cultivate mindful eating.
Sara shares her journey with diet culture, how she approaches intuitive eating and how she pivoted careers so that she could work with women who are looking to heal their relationship to food and their bodies no matter their stage of life. Sara's passion for helping women find balance and food freedom shines through as she provides recommendations to meet you where you are.
Connect with Sara and check-out her offerings!
Book a virtual 1:1 nutrition coaching session with Sara!
Instagram:
@saracammo.nutrition
Sara’s Picks:
Fullstar Veggie Chopper
If you've ever wondered what reiki is or what it's all about, this episode is for you! Guest expert and Holy Fire Reiki Master, Emily Dewberry and I talk all about what reiki is and how it's changed our lives. Emily shares about her journey stepping into the healing space after working in the corporate world, how she's navigated change in her life, as well as the practices that have impacted her life the most.
In addition to a Reiki Master, Emily is a certified breathwork and meditation teacher, intuitive tarot reader and tarot teacher. She holds certifications in conscious connected breathing and pranayama breathwork under Jon Paul Crimi, The Academy of Breath, and Frequency Breathwork. Emily currently resides in Dallas, Texas where she teaches in person and online breathwork, meditation, tarot, and reiki sessions.
In January 2021, Emily launched The Embody Edit, an education platform and private practice where she is passionate about breaking the stereotypes of woo woo practices like breathwork, meditation, tarot, and reiki. Bringing these practices mainstream and into everyone's day to day practice.
In October of 2021, Emily created an intentional jewelry line, Ripple, handcrafted reiki infused crystal jewelry. Ripple is sold online and in Dallas local stores with the intention to create a ripple effect in your own daily life as well as others by giving a percentage of every sale to help various mental health awareness initiatives around the world.
Connect with Emily and check-out her offerings!
Book a virtual reiki session with Emily!
Instagram:
@emilydewberry
@theembodyedit
@ripplebytee
Emily’s Picks:
Becoming Supernatural by Joe Dispenza
Ceremony by Brianna Weist
What if every decision you ever made was the "right" decision for you? What if could experience more freedom and trust yourself in the decisions you make? Guest expert and Women's Coach, Danielle Hatton, shares how we can tap into our own wisdom to make decisions that feel aligned while being in approval of ourselves throughout the process. She offers supportive practices to explore and provides insights into why we often struggle with making decisions.
In addition to being a Women's Coach, Danielle is a Breathwork Teacher and the podcast host of Allow Accept Approve. Danielle’s mission is to support women in discovering what it is that they truly desire and having the courage to create it for themselves. Danielle does this through many different realms and practices such as 1:1 coaching, group coaching, leading workshops, guest teaching and the content she shares on Instagram and her podcast. Danielle hopes through her work all women feel seen, approved of, empowered and self-liberated.
Connect with Danielle and check-out her offerings
Instagram: @daniellehatton & @allowacceptapprove
Allow Accept Approve podcast
Book a clarity call
Resources:
Book - Pussy: A Reclamation by Mama Gena
What do you do when a simple conversation turns into a misunderstanding? In today’s episode learn an effective three step technique that will help you feel heard, understood, and more connected in your relationships by improving the way you communicate.
Friends, I'm back! In today's episode I share five strategies for how you can find clarity in your life. Whether you're looking for clarity in your career, relationships, health, or purpose, you've come to the right place. This is a huge topic and something that has been coming up a lot in coaching sessions with clients and even in my own life as I've made some big decisions over the past few months. I share what has helped me the most in gaining clarity as I've navigated big decisions.
After battling chronic pain for years, I decided it was time to change what I was eating and remove gluten, dairy, alcohol, soy, sugar, coffee and caffeine in order to reduce inflammation and feel better.
On today's episode I talk about my journey with starting a new diet: how it went, what was hard, what was easy, what I learned along the way and what things supported me through the process.
If you know you want to make a change in your life big or small, you can always start with taking small steps to improve your overall health. If you feel stuck in your job or career or relationship or just stuck, start focusing on your overall health and well-being, notice what you’re eating, your energy, your mood, how your routines, how you're exercising and start small.
Today's episode is a gentle reminder of how you're right on time and how each of us is on our own divine schedule.
Support Texas & Those in Need
So many individuals have been impacted by the power outages and inclement weather in Texas and so many are in need to resources and support. If you are able and feel called to, you can make donations to any of the below Texas organizations:
Feeding Texas, the largest hunger relief network in the state, relies on donations to stock its food banks across the state.
The Austin Area Urban League is seeking donations to continue its emergency relief work in providing shelter, food, water, clothing, and more!
Texas Relief Warriors are helping feed seniors in Houston who have been without power and water.
Austin's Free Lunch program provides meals to those experiencing homelessness, and the Central Texas Food Bank is providing meals to people in need.
The Mutual Aid collective, Feed the People Dallas, is accepting donations. The group is asking for help with supplies for community care packages and groceries.
The animal rescue group Austin Pets Alive! is asking for help with supplies to save animals from the life-threatening cold.
Resources:
Questions to help us reframe and return to the present moment during times of difficulty:
- How can I grow through this?
- How can I heal through this?
- What am I learning?
- What might this be preparing me for?
I love journaling because it allows me to process my thoughts or emotions and helps me increase my self-awareness. It is such a powerful tool and resource, that I personally like to change up every now and then!
My Top 5 Favorite Journals (in no particular order)
- Zen as f*ck
- Daily Feels
-
ANOTE2SELF
- Moon Lists
- Practice You
This is a such a big topic and something I'm SO passionate about! Honestly, I could spend hours chatting about this.
If you're looking for more on this topic check out another episode I did all about Navigating Change In Your Career
If this resonated with you and you find yourself feeling stuck or wanting to make a change in your life, I'd love to connect with you! Feel free to DM me @fromjentozen and let me know if you've been wanting to make a change or feeling stuck so that I can support you!!!
Big Magic: Elizabeth Gilbert
Welcome to another episode of From Jen to Zen! Today’s solo bonus episode is short and sweet, where I share the 2 things you can do right now that will help you go after a new goal, implement a new habit or make a change that will actually stick.
When we make the habits or goals we're working towards fun and easy, the more comfortable we become with doing them and the more we’ll be able to develop habitual patterns and make change happen in our lives, and dare I say, enjoy the process.
Resources & References
Hidden Brain Podcast Episode - A Creature of Habit
Wendy Wood - Good Habits, Bad Habits: The Science of Making Positive Changes that Stick
Thank you so much for tuning into today's episode! Be sure to follow along my journey on @fromjentozen. Want to work with me, have an exciting opportunity or just want to say hi? Head to my website and reach out!
A huge thank you to our guest on today's show, Jenni Adishian. Jenni is a marketing and manifestation coach based in Austin, Texas. She is drive by her passion for mental wellness, self-discovery and showing up as her truest self in all aspects of life (especially on the 'Gram). Jenni is the creator of The Social Shift and the Co-Founder of Friendly Feels, a mental health community for women. She loves to connect with like-minded creatives and continue to grow her community (online and IRL). Her other loves include traveling the Southwest, vintage thrifting, design and content creation.
Please tag us on instagram @fromjentozen and @jenni.adishian so that we can hear what your takeaways are and how you’re manifesting!
Be sure to check out Jenni's offerings to include The Social Shift and Manifest Anything!
Jenni's recommendations:
- Ask and It Is Given: Learning to Manifest Your Desires by: Esther Hicks
- Akashic Records podcast: The Line with Ashley Wood
- Jenni's Morning Routine: Meditation, Kundalini and Morning Pages + manifesting practice weekly
Hi y’all welcome to another episode of From Jen to Zen. The week I wanted to create a space of calm, of steadiness, of grounding. So in today’s episode I chat with you about how meditation has been a gift in my life and how it can meet you wherever you are, just as you are. I also guide you through one of my favorite meditations that I return to time and again.
Quote of the week: When you meditate, you do it for the whole of society. You seek solutions to your problems not only for yourself but for all of us. And I just sat with this for a moment. - Thich Nhat Hanh
References: Moments of Mindfulness: Daily Inspiration by Thich Nhat Hanh
As I approached setting an intention for the month of January, it became very clear that the intention would be WISDOM. In this episode I cover what wisdom is, who it's for and 6 practical things you can do to cultivate your inner wisdom to help you make decisions, set goals, align to your purpose and become your own best guru!
You my friend are not stuck. You are exactly where you need to be and your wisdom is within you to guide you and the more you work with it the better and better it will become in guiding you. As a reminder, everything you need appears right on time.
Quote of the Week: “Inner wisdom is a knowledge that comes from quieting the mind, setting aside the ego, setting aside one's ideas of how things should be, and listening and feeling for what feels truly right.” - Brian Leaf, author of Misadventures of a Garden State Yogi
Resources & References:
Episode 26: Not Sure How to Approach Goal Setting for 2021? Start Here!
Book - The Art of Possibility: Transforming Professional and Personal Life
Happy New Year! On today's solo episode I explore the tactical ways to set realistic goals, and cover practical tips for setting yourself up for success! We're talking all about the simple steps to take for going after your goals; using your own inner wisdom to get clear on what you really want, what you're working towards and the steps you need to take to move in direction you want to go! Trust your timing. You are EXACTLY where you need to be!
On today's bonus episode I’ll be guiding you through a 10 minute meditation designed to support you with tapping into your intuition to set aligned intentions and goals. As we move into the new year, there is an opportunity for us to listen to our inner knowing and intuition before we start setting goals or going after them. When we do this, we may actually set more aligned goals and feel more excited about working towards them.
This meditation will activate our intuitive centers, as we focus on the third eye, as well as the pineal gland, which can help guide you and provide clarity and insight to new opportunities.
Be sure to listen to Episode 26: Not Sure How to Approach Goal Setting for 2021? Start Here! For guidance on how to approach goal setting and lay a strong foundation for going after the goals you have!
Hi y’all! Welcome to another episode of From Jen to Zen. I’m so pumped you're here. I hope this finds you well and that you’ve had a safe and healthy holiday.
For the month ahead, I wanted to explore goal setting, manifesting, and intention setting with you so for today’s episode I talk about how I’m approaching goal setting this year and walk you through the 3 questions I’m asking myself to get clear on what I’m working towards. Today you’ll leave this episode with a deeper understanding of how to approach goal setting and how to lay a strong foundation that you can build on, as well as how to gain clarity on your goals.
I reference Episode 13: Intention Setting vs. Goal Setting which is all about how to set intentions in a way that feels aligned and authentic to you - so if you haven’t listened to it yet or haven’t listened to it in a while def check it out because it may help you get clear on what you want.
How to approach goal setting:
Start with Meditating - check out the bonus meditation I created for tapping into your intuition and to help prime you for setting aligned and intentional goals.
Question to Ask Yourself:
-
Ask yourself: What do I want? (Tip: set a timer for 1 minute and write down whatever comes to mind and/or create a vision board.)
-
Ask yourself: What is the change I seek to make? (Tip: set a timer for 1 minute and write whatever comes to mind...for your personal life, health, business, career, etc.)
-
Ask yourself: How do I want to feel while I'm working towards this goal OR What do I want the journey to feel like? (Tip: set a timer for 1 minute and write the words that describe how you want to feel). Look at this list and select 3 words max that resonate most with you or that you want to align yourself with - this can be your intention.
Take your time planning out your goals, you don’t need to rush or feel pressured!
Surprise! Welcome to a bonus episode on From Jen to Zen, created just for you! In this episode I guide you through a 5 minute meditation for greater peace and presence. I hope this meditation supports you as your navigate the holidays this year. I'm wishing you a safe, healthy and happy holiday.
Welcome to another episode on From Jen to Zen! I don't know about y'all but as we come to the end of 2020 I've found myself reflecting on this year, while also planning and preparing for 2021 and considering what this might feel like and look like. And quite honestly it's a mix of feelings.
So for today's episode, I share with you some of the lessons I've learned this year, in the form of gentle reminders. These reminders are designed for us to return to at anytime, anywhere; when we need to remind ourselves of who we are, what we are made of and what we need to hear to keep going, or to simply be.
I'm wish you a safe, healthy and happy holiday - sending you so much peace and light.
On today’s episode, I share a few ideas for how to navigate the holidays this year, as well as a few things I’ve been doing to prepare for the holiday season. As we all know and probably all feel, the holidays will be different for us this year so today we're exploring where the opportunity is for us and how we can be more present, mindful and grateful as we move through the next couple of weeks!
In today's episode we switch things up a bit and instead of me doing the interviewing, my friend Allie interviews me! It's a quirky, fun convo where I share more about me and my journey, as well as some of my favorite things!
Let Allie & I know what you thought of today's episode - tag us, DM us, we'd love to connect with you!
Be sure to check-out Allie’s podcast: Water Your Thoughts and give her a follow @wateryourthoughts!
A few resources & some of my favorites:
If you haven't yet determined your human design all you do is click here to take this FREE TEST
Human design: check out this podcast episode & interview I did with Jeni Gage, Human Design Expert.
Designer & fellow multi-hyphenate, Athena Calderone: founder of Eyeswoon & More Than One Thing Podcast
Favorite podcast: Expanded with Lacy Phillips
Favorite book that I read this year: A Gentleman in Moscow
Favorite product: Sateen sheets & duvet cover from Parachute, in Sand & linen quilted sham set in Bone.
Thank you so much for tuning in!
In today’s episode I'm having a little heart to heart with you about the power of our mindset. We're talking about making decisions, the impact of doing something lukewarm and I even share about my new journey into going gluten free for like the tenth time.
I've been paying A LOT of attention to my mindset because I know that my thoughts inform my perspective AND the decisions I make. I believe mindset is sooo important and I wanted to share my what I'm learning with you!
Be sure to follow along on my journey @fromjentozen
References & Resources
Quotes for the Week:
"Easy robs you of proud." Kacia Fitzgerald
"Today, you have the opportunity to transcend from a disempowered mindset of existence to an empowered reality of purpose-driven living. Today is a new day that has been handed to you for shaping. You have the tools, now get out there and create a masterpiece." -Steve Maraboli
How to practice noting:
- Set a timer for 1 minute, 5 minutes or 10 minutes
- Take a few deep breaths and settle in
- Notice the breath, bringing your full attention to each inhale and each exhale.
- And as thoughts come up, notice the type of thought it is (such as "this is a future based thought", "this is an anxious thought", "this is an excited thought") and so on and so forth and then let the thought go, without judging it or getting involved in it.
- Note: this can also be practiced throughout your day as you notice your thoughts.
Invitation for the week:
Before bed each night, place your hand over your heart and consider what you’re grateful for from your day. As you consider the things you’re grateful for, allow it to light you up; focus on it. Give it lots of space, rest in this feeling of gratitude.
Step-by Step Grateful Mantra Meditation
Gratitude meditations will help you remember the small blessings you may take for granted in your day to day life.
- First, find a comfortable position to rest in.
- Take a moment to center yourself and settle in.
- Now, take a deep breath through your nose. Fill your lungs entirely with air. Let your breath out through your mouth.
- Take a few more deep breaths this way. In through the nose, filling the lungs with air, and out through the mouth, emptying the lungs completely.
- Now, I invite you to practice this gratitude mantra:
I am grateful for ______________. - Just notice what comes up for you. Whatever it is you’re grateful for.
- Now, repeat this mantra a few times and each time consider something different that you’re thankful for. If you’re having trouble coming up with things, start small, focusing on your immediate environment, look around you.
- When you’re ready - place your hand over your heart and say “thank you - I’m so grateful for you and all that you do each day. Thank you for listening ya’ll - have a wonderful rest of your day, taking in the energy from your gratitude practice. I’ll see ya next week!
References:
Expanded podcast with Lacy Philips
Be sure to check-out Kendall's blog: ALL NEW THOUGHTS
Connect with Kendall @kendallnew
Kendall’s Recommendations:
Mike Posner, Move on
Mike Posner, Live Before I Die
Pete Holmes: Comedy Sex God
You Made It Weird With Pete Holmes
Thank you so much for listening and sharing the podcast! I love hearing from y’all about what resonates and I’m so grateful to be able to share this journey with you!
Invitation for today: to take a moment to take a few deep breaths (maybe it’s right now) and ask yourself what do I need today? No judgements, what do you need. Notice this. Honor it. Create space for it.
Quote of the Week: “Burnout is the result of too much energy output and not enough energy self-invested. In other words, it's burning too much fuel than you’ve put in your tank.”- Melissa Steginus
Resources and References:
Book by Melissa Steginus - Self Care at Work: How to Reduce Stress, Boost Productivity, and Do More of What Matters
Be sure to follow along on my journey #fromjentozen
Invitation for the week: What is 1 thing you could do at the same time every day?
Quote of the week: “Try not to resist the changes that come your way. Instead let life live through you. And do no worry that your life is turning upside down. How do you know that the side you are used to is better than the one to come?” - Rumi
Tips for Managing the Stress of Change:
- Routine
- Taking care of yourself
- Practicing self-love and compassion
- Remembering when you have been resilient
- Taking moments for mindfulness
Be gentle with yourself, be gracious to others and know that you are not alone. Change is part of humanity and we’re all changing and growing together in the journey of life.
Check out my new virtual series: Take Care - all about cultivating self care through the use of essential oils, mindfulness, movement and community.
Resources from today's episode:
Valerie Young's TED Talk: Think Your Way Out of It: 10 steps to overcome imposter syndrome
Suzanne Imes, PhD, and Pauline Rose Clance, PhD, determined imposter phenomenon.
Be sure to check-out Kate's offerings or practice with her through her online offerings: SHALA COLLECTIVE
Connect with Kate at her website or on social @katewaitzkin
Kate's recommendation to us: Dr. Bertice Berry
Get in touch with Jeni on her website and on IG @jenigage
Be sure to check out Jeni's current virtual offerings!
Resources for Human Design
myhumandesign.com
mybodygraph.com
Jeni’s Book Recommendations:
How to Do Nothing: Resisting the Attention Economy, by Jenny Odell
Do Nothing: How to Break Away from Overworking, Overdoing, and Underliving, by Celeste Headlee
Get in touch with Laurel on her website and on IG @laurelkinney
Be sure to check out The Style Shift Workshop that Laurel currently offers, as well as her other virtual offerings!
Laurel's podcast recommendation: Ram Das Here and Now
I'm talking all about the difference between setting goals vs intentions and how to set intentions in a way that feels aligned and authentic to you!
Quote of the Week: Intention is more than wishful thinking, it’ s willful direction. Jennifer Williamson
Writing Practice:
- What is present today (emotions present/mood)?
- What does each emotion need (to know, to hear, etc) today?
- What would I like to release today?
- What would I like to invite into my day today?
- Is there anything else I need right now?
Invitation for the week: Consider what you would like to release today and what you would live to invite in.
This is a bonus episode was created just for you!
Step-by-step process for how to practice a mindfulness meditation:
- Find a comfortable position and close the eyes or find a soft gaze
- Bring your full attention to the breath; notice the breath in the body, noticing every inhale and exhale. Begin to count each breath in our mind, starting with 1 on the inhale, 2 on the exhale, and continuing to 10, then starting over. If the mind wanders, and it will, gently bring it back to the breath, you can pick up with whatever number you left off with. Or start over at 1.
- Notice how you’re feeling in this moment without judgement and bring gratitude to yourself.
- When you’re ready, slowly begin to open the eyes.
Invitation of the week: Where can you create space to just be this week?
Quote of the week: Learning how to be still, to really be still and let life happen – that stillness becomes a radiance. - Morgan Freeman
Resources & References
Upcoming Workshops with me!
You’re Not Lost by Maxie McCoy
Seth Godin’s Thoughts on “I’m Bored”
Options for creating space to be, to gain clarity or to tap into intuition
- Get still and get quiet
- Get inspired
- Do something creative
- Journal
- Go for a walk
- Get bored!!!
If you’re anything like me, you may be feeling a desire to settle in, re-focus and set some new goals as we prepare to move into Fall. This time of year typically invites me into a time of reflection, contemplation and then discerning how I can take action to finish out the year. With this year bringing new challenges, I wanted to talk about resilience to help us bounce back during times of uncertainty. In this episode I want I get into what resilience is and talk about how we can cultivate it and build up our resilience muscle. It’s short and sweet with some practical tools to get you moving deeper into resilience!
Invitation for the week: How you’ve shown up over the past several months either for yourself, a friend or a family member? How were you resilient?
Quote for the week: “When we learn how to become resilient, we learn how to embrace the beautifully broad spectrum of the human experience.” ― Jaeda Dewalt
References & Resources
Check out the new workshops being announced this month fromjentozen.com
The Collective with She Goes Company
Linda Graham, author of Bouncing Back
The 6 C’s of Resilience:
Calm
Compassion
Clarity
Connection
Competence
Courage
Self-compassion mantra:
I am doing the best that I am able to at this time. May I be kind and compassionate to myself as I go through my day. May I find ease and accept things for how they are.
Follow along on my journey #fromjentozen
Invitation of the week: Consider your morning routine and reflect on how it’s going. Take time to make note of what’s working for you. Notice the things that are setting you up for success.
Quote of the week: “I think routines should flex and change. Mine feels like a dynamic, malleable thing that emerges organically, rather than a rigid set of steps I have to follow or plan for.” – Kate Nafisi
Resources & References
A few questions to consider when revamping your morning routine:
- What does my ideal morning look like? (without any constraints)
- What am I doing now that’s working and sets me up for success?
- What am I doing now that isn’t working or doesn’t feel supportive?
- What do I know to be true? As in, what do I know that works/feels supportive and is manageable/doable?
- What if it were easy?
Welcome to another From Jen to Zen episode where we dive into a topic that helps us journey through change and transformation together.
Invitation for the week: What does self-love or self-care mean to you? Instead of trying to do what everyone else does, what is 1 thing you could do each day that would fill up your cup? For accountability: share this with a friend, family member or DM me!
Quote of the week: “Most of us have two lives, the life we live and the un-lived life within us, between the two stands resistance.” - Steven Pressfield
Resources & References:
Self-care practice:
- Place your hand over your heart
- Take a few slow, deep breaths
- Say hi to yourself and ask how you’re doing
- Notice what comes up for you: emotional quality, physical sensation, thoughts, etc. without judgement.
- Respond with whatever it is you need to hear - example: I am so proud of you. I see you.
altMBA program by Seth Godin
Steven Pressfield: The War of Art
6 Things That Helped Me Journey Into Self-care
- Acknowledged resistance
- Learned my enneagram type
- Paid attention to my energy: what zapped it/what filled up my cup
- Stopped comparing
- Lived in the now
- Went to therapy + sought out mentorship
Connect with me @fromjentozen
Invitation for the week: Write yourself a permission slip for this week.
Quote of the week: Go slow. Move with care. Speak with grace. You are so, so strong. You’ve got this stronger than you think. You’ve got this! You can do it. You’re so brave. You have what it takes to get through the difficulties or challenges you encounter, you are uniquely equipped to handle what comes your way.
Resources & References:
Practice with me! Join me as I lead virtual yoga & meditation classes this month! Head to my website or to my IG for my schedule.
Blogpost with a step-by-step guide of each of the mindfulness practices I covered today.
Video of Brene Brown talking about how she writes herself permission slips.
Thank you for listening to today’s episode! If anything resonated with you, please DM me and let me know or share with your friends! It has been such a joy to connect with you.
In this episode I discuss something I'm pretty familiar with: navigating career pivots and tackling changes in your career. I share all about how you can prepare for them, how you can work through the process of making change happen in your career and what I've learned after switching careers, industries and roles multiple times throughout my professional journey.
Invitation for the week: Consider if there is anything that is holding you back from making the change, being in the role that you want, for living the life that you want and envision for yourself.
Quote of the week: “It is never too late to be what you might have been.” - George Eliot
Resources & References
Sunk Costs - Seth Godin
What would this look like if it was easy? - Tim Ferris
“Our finest moments are most likely to occur when we are feeling deeply uncomfortable, unhappy, or unfulfilled. For it is only in such moments, propelled by our discomfort, that we are likely to step out of our ruts and start searching for different ways or truer answers.” - M. Scott Peck
“There is no passion to be found in playing small—in settling for a life that is less than you are capable of living.” - Nelson Mandela
Be sure to follow my journey @fromjentozen #fromjentozen
In this episode I discuss how to find alignment with your values and purpose. I share practical tips for assessing burnout and misalignment, as well as how to develop your core values and purpose.
Invitation for the week: Make an appointment with yourself to explore your values and start to consider what your purpose may be in this season or at large. Where might there be opportunities for you to grow, change, or align?
Quote of the week: Look closely at the present you are constructing, it should look like the future you are dreaming. - Alice Walker
Resources & References
Herbert Freudenberger author of Burnout: The High Cost of High Achievement
Rich Fernandez, the cofounder of wisdom labs and CEO of search inside yourself leadership institute, says that
Assessing if you’re in alignment with your purpose by Rich Fernandez
- Distinguish between learning and undue suffering - be clear when a challenge causes excessive or undue suffering that doesn’t promote learning. The ongoing suffering or turmoil may indicate that it’s time to move on.
- Keep an energy journal - track the experience of being drained vs being energized. If you often feel drained with little enjoyment or inspiration, or lack positive energy you may be misaligned. Consider what actions it would take to move from being drained to more energy.
- Recognize when you are disconnected from your values - values are the qualities in life that you consider to be most important. Is your situation taking you further and further away from rather than closer to your values?
Steps to take to identify your values
- Take some time to write down all of your values.
- Look at the list you’ve created and pick the top 3 that resonate most with you.
- Check the top 3 priority values and make sure that they fit with the vision you have for yourself. Ask yourself:
- Do these values make me feel good about myself?
- Am I proud of them?
- Do these values represent things I support?
- Do I feel like I’m in alignment and do these values align especially in my relationships, personal growth and the work that I do?
Questions to consider when identifying or returning to your purpose:
- What am I drawn to recently?
- What do I love to do? What lights me up?
- Who do I want to serve? (Am I actively doing this?) If so, how am I doing this?
- What is wearing me down right now?
- What are my current strengths and can I use these in my daily life or in my work?
Follow my journey @fromjentozen
In this episode I cover what mindfulness is really all about, how it works and why I think you should start practicing it today.
Invitation for the week: Pick one thing you can do to start practicing mindfulness over the next week. Just one thing. Now, remember that your mind will wander. You will likely experience discomfort and more than likely judgement will try to sneak in. That’s okay, this is completely normal!
Quote of the week: “When we are mindful, deeply in touch with the present moment, our understanding of what is going on deepens, and we begin to be filled with joy, peace and love.” - Thich Nhat Hanh
Resources & References:
Jon Kabat-Zinn, Founder of Mindfulness-Based Stress Reduction Program and Stress Reduction Clinic, he defines mindfulness as “the awareness that arises from paying attention, on purpose, in the present moment and non-judgmentally. Mindfulness cultivates access to core aspects of our own minds and bodies that our very sanity depends on.”
How to start practicing mindfulness today:
- A great place to start is to take a moment throughout your day to simply notice and press pause — noticing your surroundings, your body, or your breath can be a great way to tune into the here and now. An effective way of doing this is to use your 5 senses. At any time, pause and notice your environment by using all of your senses. Observe what you feel, hear, see, smell and taste.
- You can tune into the present by noticing your breath. The breath is always in the present. Do this by noticing the rise and fall as you breathe in and out. Notice the breath entering through your nose and exiting through your nose. Don’t try to change it or hold it. Just notice it. Set a timer to practice this anywhere from 1 minute to 30 minutes.
- Meditation is a great place to start. I have some free, short guided meditations on my instagram account @fromjentozen that are perfect for beginners. You can also start by using Apps like Headspace or Insight Timer for free!
- Incorporate mindfulness into your daily routine: pick something you do every day like brushing your teeth. When you brush your teeth focus only on brushing your teeth. When your mind wanders bring it back by thinking ‘I am brushing my teeth’. See if you can become immersed in this task you do every day.
In this episode I walk us through a transition model to help us deepen our understanding of how we navigate, adjust and move through change. I also discuss what happens in our bodies and minds when we go through change.
Invitation for the Week: Take a moment and consider one thing you could do that would feel supportive to you this week. What would really serve you this week?
Quote of the Week: “Be you. Be all in. Fall, rise and get up again.” - Brené Brown
Resources & References:
The Transition Model by William Bridges
Phase 1: Endings
Acknowledge what has ended or changed in your life and identify the losses. Also asking: What needs do I have that will no longer be met and how can I meet those needs in other ways?
Phase 2: Neutral Zone
Be mindful of your attitude in this phase by reminding ourselves that this is a time of reorienting, not a time of meaningless waiting – even if it doesn’t look like it from where you stand right now. It can be a good time to question, experiment, brainstorm, try things out and get creative
Phase 3: New Beginnings
To nurture the New Beginnings phase take time to understand the transition process and identify where you are in it. Another thing you can do in this phase is to be patient as it unfolds.
Shana Montesol Johnson, Certified Leadership Coach
Thanks so much for listening! Check out my website or follow along on my journey @fromjentozen
Hey y'all! Welcome to the first episode where we begin our journey! I'll introduce myself, share about why I’m launching a podcast, and talk about what you can expect on our journey together. I'm so glad you're here!
Join Jen Emswiler on her Journey From Jen to Zen. This is a podcast about the journey. It’s about navigating change and finding balance in the most important aspects of our lives.
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