Calista's 5 Minute Mondays: Recent Episodes
Calista Sordelet
Every Monday morning, 5 minutes, 1 new idea to help you create space, create discovery, create you. Find more at CompassionateClarityCoaching.com.
It has been wonderful to experience and grow Calista’s 5 Minute Mondays with you. Engaging in these practices for myself has shown me that I need to take a sabbatical from Calista’s 5 Minute Monday for 2022 to recharge, renew, and refocus. I hope that the last 113 episodes will stay with you as they have with me.
This week’s 5 Minute Monday is a replay of our Body Scan episode. As part of our Just Breath calendar, we are replaying the best breath hits. While this week’s episode isn’t a direct breath practice, it is one that relies entirely on the breath to succeed. Body scan meditations help us to offer ourselves compassion and to trace the connection to our mind, body, spirit, and heart through focus and breath.
This week’s 5 Minute Monday is a replay of our Breath Focus episode. As part of our Just Breath calendar, we are replaying the best breath hits. This week’s is Breath Focus sets the inhale and exhale up as an easy gift to give ourselves. Paying attention to our breath, breathing with intentions and mantras as we do, can help us calm our bodies and focus our minds and hearts.
This week’s 5 Minute Monday is a replay of our Restful Breath episode. As part of our Just Breath calendar, we are replaying the best breath hits. This week’s is Restful Breath—one of the easiest breathing techniques. Calming techniques don’t have to be multi-step or complicated. Sometimes, just exhaling fully is enough.
This week’s 5 Minute Monday is a replay of our Belly Breath episode. As part of our Just Breath calendar, we are replaying the best breath hits. This week’s is Belly Breath—a breathing technique that can bring us centeredness and congruence. Belly breath, and techniques like it, can help our body in all aspects of processing. It can help our nervous system process information, our minds, our emotions.
This week’s 5 Minute Monday is a replay of our Mindful Breath episode. As part of our Just Breath calendar, we are replaying the best breath hits. This week’s is Mindful Breath—an easy, important way to make space for mindfulness. It will literally calm our nervous systems and helping us create clarity.
This week’s 5 Minute Monday is a replay of our Breath Walk episode. As part of our Just Breath calendar, we are replaying the best breath hits. This week’s is Breath Walk—a meditative walking practice to connect your mind, body, and spirit.
This week’s 5 Minute Monday is the first breath practice of our Just Breathe Calendar. The “STOP” breath practice is a way to help us slow down and recognize how we are breathing.
Welcome back to Calista’s 5 Minute Monday! After our summer sabbatical, 5 Minute Monday resumes with The Just Breathe Calendar focusing on finding moments of calm, peace, and mindfulness, in easy breath practices.
This week’s 5 Minute Monday announces Calista’s summer sabbatical. 5 Minute Monday #105 marks just over 2 years since Calista’s 5 Minute Monday got started, and this summer will provide a short break, a time of renewal, of tending to what comes next, and discovering where our series will take us in the fall starting with #106! See you in the autumn!
This week marks the final 5 Minute Monday of our Personal Retreat series as well as the final 5 Minute Monday of our Nourish series. We wrap up with a discussion of connecting with our spirits as we move from “the brink of doing to being” and connect with ourselves and our intuitive wisdom through our personal retreat.
Our mini-series on the practice of a personal retreat continues this week with a focus on connecting to our minds. We take this third step into simply “being with” and nourishing our minds.
This week’s 5 Minute Monday continues our mini-series within the Nourish series. This mini-series is all about building a retreat to care for yourself. This week, we focus on steps to support our hearts and noticing our feelings.
This week’s 5 Minute Monday focuses on creating a personal retreat to help find depth and clarity within ourselves. Step #1 for creating a personal retreat is nourishing and nurturing our bodies.
This week’s 5 Minute Monday focuses on the use of compassion and compassionate acts to create change in our lives—viewing our lives compassionately can allow us to take healing and kind actions to make change in our lives.
This week’s 5 Minute Monday focuses on adapting as a way to nourish and renew ourselves. Being able to change from an old idea, an old expectation, to a new one is an important part of nourishing ourselves in a changing environment.
This week’s 5 Minute Monday is all about the power of art-making. Taking time to make art, of any kind, has been shown to lower our levels of stress and anxiety.
This week’s 5 Minute Monday focuses on the idea of a “Do-Nothing Day”. Setting aside a day in which you intentionally do nothing, where you intentionally let go of the busy-ness in your life is a powerful and positive form of nourishment for our hearts, minds, bodies, and spirits.
5 Minute Monday #96 continues our journey through methods of nourishment. This week, we focus on beauty, specifically flowers, as a way to nourish.
This week’s 5 Minute Monday is all about poetry—reading it, writing it, feeling it. Poetry offers us a way to connect to ourselves, to our hearts, without rules or restrictions.
94 is all about the power of relaxation to nourish us. Relaxation—allowing ourselves to actually relax, be still, let go for several hours—can significantly benefit both our physical and our emotional bodies.
To celebrate this week’s beautiful weather in Northern California, we’re rerunning 5 Minute Monday #59: Sunshine. Sunshine is crucial to our physical health and our mental health, and this week is a simple encouragement to all of us to get a little sunshine every single day.
5 Minute Monday #93 discusses the power of body scan meditations to help us offer ourselves compassion and connection to our mind, body, spirit, and heart.
This week’s 5 Minute Monday is all about water—how it nourishes and supports, the science behind it, and how it can benefit our physical, mental, and emotional well-being.
This week’s 5 Minute Monday continues our Nourish series. This podcast discusses the importance of sleep to nourishing ourselves and supporting our physical, mental, and emotional well-being.
This week’s 5 Minute Monday begins a new series called Nourish. This week’s Nourish podcast is focused on nutrition, touching on research about the gut-brain connection, and the impact that nutrition can have on our psychological and emotional health.
This week’s 5 Minute Monday focuses on empathy as a practice of love and a form of listening.
This week’s 5 Minute Monday offers the practice of mirroring. By practicing mirroring, and by mirroring as accurately as possible, we can begin to discover if we are truly listening to ourselves and to others.
This week’s 5 Minute Monday focuses on the power of noticing to facilitate love of self and others—taking a breath, clearing the mind, and being in the present moment.
86 begins our new series for the month of February “Practices of Love”. In order to be able to love, we also need to be able to listen. These 5 Minute Mondays will focus on practices that help us to listen, help us to know, help us to recognize, and help us to love ourselves and others.
This week’s 5 Minute Monday is all about loving-kindness and how to best hold the energy around our intentions for the coming year. We’ve discussed the practice of peace, the practice of goodness, and now the practice of love.
This week’s practice of goodness focuses on centering yourself around goodness—a breath practice, a calming practice to focus on goodness.
The first new 5 Minute Monday of 2021 is all about holding your center in the energy of intention.
In our first 5 Minute Monday for 2021, we focus on the power of creating a physical item, a vision board, to help us manifest our intention and vision for the new year.
This week’s 5 Minute Monday is a re-run from 2019! Choosing a vision word for 2021 can help us to center and focus our hearts, minds, and bodies around what we intend for the new year.
This week’s 5 Minute Monday begins our 3-week series on intention and vision for 2021. The power of intention helps us focus on our vision for the new year.
This week’s 5 Minute Monday is about good sleeptime practices again. Sleep isn’t just something that we have to do to live. Rather, it is an important time for our unconscious to help us find process and flow.
5 Minute Monday #78 is the first of two weeks focusing on sleep practices. This week, we discuss the rituals of winding down as we prepare for sleep.
This week’s 5 Minute Monday is the last in our series on mindful moments. Even cleaning can be a way to spend 5 minutes in mindfulness. Something like doing the dishes—feeling the water, the rhythm of washing—can help us clear our minds and calm our systems.
This week’s 5 Minute Monday is the next in our mindful moment series. It focuses on walking as a simple tool for mindfulness—for being in the here and now and for reducing stress and anxiety.
This week’s 5 Minute Monday offers up another way to find a mindful moment. Time spent driving can offer up an opportunity to find a mindful moment to feel, observe, and notice yourself, the road, the cars, all of it.
This week’s 5 Minute Monday on mindful moments focuses on the particulars of being present and on the idea of eating mindfully—in the present and without distractions.
This week’s 5 Minute Monday focuses on ways to calm the vagus nerve. Running from brain to gut, the vagus nerve is one of the parts of the body that can retain stress from our daily lives.
This week’s 5 Minute Monday focuses on the power of choosing positive change. As we follow up from our series on joy, we take these moments of joy we’ve found and step forward. Choosing to see the good, choosing an action step that creates positive change for ourselves, no matter how small.
This week’s 5 Minute Monday is the next in this series on joy. Working to notice the little things that bring a smile or a moment of peace to us is an important way to increase joy in our lives.
This week’s 5 Minute Monday carries on from last week’s focus on offering support to fresh air. A breath of fresh air can clear our minds, increase our oxygen, and allow us a moment to change our perspective and find joy.
This week’s 5 Minute Monday is the next part in our series on joy. We’ve talked about the importance of smiling, now we are talking about how offering support to others can bring us joy.
Moving from last week’s 5 Minute Monday on dance, we focus a joyful clue: smiling. Pay attention to what makes you smile, pause a moment and notice.
This week's 5 Minute Monday celebrates blue skies (at least if you've been dealing with smoke like me) and joy and, as a part of that, the power of dance.
This week’s 5 Minute Monday #66 discusses the power of hope, to energize us, to empower us, to help us work towards our hopes, dreams, and goals even when the timing is unsure.
This week’s 5 Minute Monday focuses on the power of silence. Research has shown that even short moments of silence, like 2 minutes, can improve health and wellbeing.
This week’s 5 Minute Monday is all about the power of solitude, not constant solitude or hermitage, but carving out a little time to clear your mind, to calm it, to find peace, and think.
This week’s 5 Minute Monday focuses on the grounding practice “5-4-3-2-1” as a way to calm our senses, to calm feelings of being overwhelmed, and to refocus ourselves into our calm centers.
This week’s 5 Minute Monday is all about mantras, the science behind them, and a couple of ideas to get you started.
This week’s 5 Minute Monday is about patience and perspective. The feeling of impatience reveals expectations that we might not even know that we have. From our perspective, something is not happening correctly or quickly enough. Noticing our perspective and our expectations when we feel impatience is a powerful way to lessen feelings of stress and tension.
This week’s 5 Minute Monday on softening the voice of our inner critic focuses on ways in which we can lessen our feelings of fear and anxiety. Softening our inner critic helps us to create flow, creativity, and more space to grow.
Sunshine is crucial to our physical health and our mental health, and this week is a simple encouragement to all of us to get a little sunshine every single day.
This week’s 5 Minute Monday is about the power of self-forgiveness. We often offer compassion and forgiveness more readily to others than we do ourselves as if it is not important to also forgive ourselves. Self-forgiveness is actually a powerful antidote to our fears and anxieties.
This week’s 5 Minute Monday on kindness discusses the power of propagating kindness and positivity and the benefit it offers to us and to those to whom we offer kindness.
In this week’s 5 Minute Monday, we talk about restful breath, one of the easiest breathing techniques. Calming techniques don’t have to be multi-step or complicated. Sometimes, just exhaling fully is enough.
Breath is an easy gift to give ourselves. Paying attention to our breath, breathing with intentions and mantras as we do, can help us calm our bodies and focus our minds and hearts.
This week’s 5 Minute Monday focuses on belly breath, a breathing technique that can bring us centeredness and congruence. Belly breath, and techniques like it, can help our body in all aspects of processing. It can help our nervous system process information, our minds, our emotions.
This week’s 5 Minute Monday is back to basics. Mindful breath is an easy, important way to make space for mindfulness—literally calming our nervous systems and helping us create clarity.
Transformation #5 is our final 5 Minute Monday on transformation, and it is the culmination of our Resilience and Transformation series. This week’s message is simple: Never stop. Commit to resilience, to transformation, to hope, to facing the challenge of the changing times, to allowing ourselves to find goodness, flexibility, newness no matter what.
This week’s 5 Minute Monday is all about integration. We’re integrating the transformation that we’ve been working on by journaling. Journaling is a prime way to help us take in our treasure hunt of transformation. Writing it, sketching it, painting it can really help us to absorb deeply.
Transformation #3 is all about next steps, action steps. Our last two 5 Minute Mondays have focused on recognition and gratitude of our seeds of transformation. This week, we choose an action step that will help us grow our seeds of transformation, a small step to water, not flood, our sweet seeds.
Transformation #2 focuses on the practice of gratitude as a method for recognizing the treasure hunt of transformation even in difficult times. Facing our sorrow with vulnerability and strength is not denial. Rather, they allow us to practice gratitude and recognize the gifts of transformation even as we experience change and difficulty during COVID-19.
Calista’s 5 Minute Monday #48 begins our series about Transformation. Picking up where Resilience #6 left off, Transformation #1 discusses the treasure hunt of transformation. Creativity is an important element of this. It allows us to grow, to learn new things, to have new experiences even as we live through this season of COVID-19.
This week marks the sixth and final 5 Minute Monday specifically about resilience with regard to the worldwide experience of the COVID-19 pandemic. #47 discusses possibility and the power of recognizing its presence.
The fifth in our series on resilience, 5 Minute Monday #46 focuses on using self-expression to help organize and release our feelings as we work through our time living sheltered in place.
This week’s 5 Minute Monday is the fourth in our resilience series. It focuses on generosity as a powerful antidote to feelings of fear, scarcity, and anxiety.
This week’s 5 Minute Monday is the third in our Resilience series. This week we focus on the importance of framing how we consider the time we are spending shelter-in-place.
This week’s 5 Minute Monday continues our series on resilience. Resilience is the ability to adapt, and, in these times of social distancing, adapting how we connect with our friends and family is especially important.
This week begins a series of 5 Minute Mondays focused on resilience. We are living in a time where resilience, and its main component, adaptation, are hugely important components of our psychological and emotional well-being.
In this complex time, choosing to view the world through eyes of kindness and compassion can make a positive difference not only to our own well-being but to the world around us.
Calista’s 5 Minute Monday #40 focuses on stepping away from anxiety, from fear, and stepping into ourselves and our bodies. Anxiety pulls us up and out of our bodies, and simple practices like visualizations and breath exercises can help us find our way back to being centered in our core.
This 5 Minute Monday discusses the importance of journaling as a pathway to clarity and how it can help us find our way to ourselves.
This week’s 5 Minute Monday is about the power of creating a personal ritual, and my suggestion for it—a cup of tea. Taking 5 minutes to have a cup of tea, to do nothing more than feel the steam, smell the leaves, and take a sip can actually calm the nervous system and clear the mind.
37 is all about the importance of beauty in our lives. Stopping to appreciate real beauty—in art, music, nature, and so much more—can nourish us, restore us, and remind us of our humanity.
This week’s 5 Minute Mondays is about the power of laughter, real laughter, to reduce stress, clear our minds, and bring joy.
This week’s 5 Minute Monday is all about the benefits of movement as an act of flow in our lives.
This week’s 5 Minute Monday is all about the benefit of listening to rainfall. From improving our sense of smell and our sleep to making us better at math problems, falling rain clears space within us.
This week’s 5 Minute Monday is all about remembering the goal in communication and the purpose of communication in maintaining our relationships.
This week’s 5 Minute Monday discusses the research around the benefit of sunlight to our health and well-being. Research suggests that sunlight might even lower blood pressure and increase serotonin.
New Learning is all about finding new beginnings for ourselves in the beautiful month of January. No matter how small, picking something to learn creates space in our bodies, minds, and spirits for new life and new beginnings.
Calista’s 5 Minute Monday #30 is the suggestion to build Vision Boards to grow our Vision Words (from 5 Minute Monday #29) to focus our intention and purpose as we enter the new year.
Calista’s 5 Minute Monday #29 is an introduction to the practice of choosing a Vision Word. A Vision Word is an intention and inspiration, something to work on and toward as we grow into the new year.
28 is all about generosity and the science behind it. Real generosity—when we are practicing generosity only focused on the joy of giving to another person—benefits every aspect of ourselves and our health.
5 Minute Monday #27 is all about the benefit of gratitude. There’s a lot of research on gratitude. It can improve your health, your self-esteem, and promote empathy. Practicing gratitude is a powerful way to create space and clarity.
This week's 5 Minute Monday focuses on a specific exercise: Box Breath. This breath practice is simple enough to do while you're sitting at a stoplight and powerful enough to calm your nervous system in just a few breaths.
As we enter the busy holiday season, Stillness of Body discusses ways to reduce stress and calm the nervous system.
"Compassion for Healing" is all about recognizing and using the power of compassion and empathy to offer healing to ourselves and others, especially in times of stress.
5 Minute Monday #23 is all about self-worth and the importance of recognizing your own value in order to create growth and self-compassion in your life.
5 Minute Monday #22 discusses the power of ritual and ways in which creating a ritual can mark moments in life and create space to create clarity.
Calista’s 5 Minute Monday #21 is all about shoes—the practice of walking in someone else’s shoes for a moment, that is. This practice helps grow connection and empathy with ourselves and others in all kinds of interactions and relationships.
This week's 5 Minute Monday is all about Flexibility. Flexibility is a key component in remaining calm and centered in the face of both unexpected and expected events in our lives.
This week’s 5 Minute Monday touches on grief. Many kinds of changes in our lives can elicit feelings of grief, and if we are in the process of creating or accepting change, we must be prepared to experience grief as well. Mindful acceptance of grief can make these feelings less jarring.
Calista’s 5 Minute Monday #18 is all about Compassionate Acceptance. Embracing our full humanity—both the good & bad, the perfect & imperfect, the light & shadow—allows us to grow fully and to understand what even our imperfections are teaching us about ourselves.
This week’s 5 Minute Monday addresses the power of making simple changes to create space to create discovery in our lives.
This week’s 5 Minute Monday is all about the importance of maintaining balance through rest. Rest allows us to create space for our souls to grow.
This week's 5 Minute Monday offers a simple way to help de-escalate conflict: take a breath. Sometimes, just taking a breath as you feel your emotions escalating in a situation can clear your mind and offer you clarity on what you actually want to say.
This week’s 5 Minute Monday is all about trees as a method for calming the self and creating space to create clarity!
Calista's 5 Minute Monday #12 is about the power of listening without premeditation—listening with stillness of mind, without thinking about what your response will be as you listen.
This week's 5 Minute Monday discusses some of the science behind positive thinking, the power of it, and positive affirmations to help you embrace it.
Calista's 5 Minute Monday #10 is an invitation to peace as a method of resetting, recentering, and renewing.
This week's 5 Minute Monday talks about the power of going barefoot to calm your spirit, renew your energy, and make space for yourself!
Calista's 5 Minute Monday this week is an invitation to pause and notice—a practice that will help you breathe, receive, and think and process.
This week's 5 Minute Monday is a practice in Stillness—a guide to choosing stillness as a method to draw your attention inward and make space within yourself to create discovery of your own soul.
Calista's 5 Minute Monday this week is an introduction to Breath Walk — a meditative walking practice focusing on breath to help your body cross the midline & calm the nervous system all while connecting your mind, body, and spirit!
Calista's 5 Minute Monday this week is an invitation to Greet the Dawn — find a pause to help clear your mind and your space to make room for new discoveries in a new day!
This week's 5 Minute Monday is about Symbol Speak, what it is, how to do it, and how it opens the phase of discovery to help create you!
Calista's 5 Minute Monday this week talks about balancing breath practice and its power to clear your mind and help you organize your mind, body, and spirit.
Calista's 5 Minute Monday this week talks about the feeling of awe and its transformational power.
Calista's 5 Minute Monday this week is about the benefits of cleansing breath and deep breathing for calming the body, releasing stress, clearing fear to create space to create discovery to create you!