Mindful Actions: Recent Episodes
Beth Backes
Discussing one mindful action every week that you can incorporate into everyday life. Practicing mindfulness can improve your focus, help you live in appreciation and gratitude, and decrease stress and anxiety. Let's open our minds together and journey to the center of your universe.
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Slowing down isn’t about getting less done; it’s about achieving success in your life by prioritizing and being mindful of your actions. In this episode of Mindful Actions, we explore how slowing down can help you manage your time better, reduce stress, and lead to a more balanced life. We’ll dive into how to take the pressure off yourself, and I'll share practical steps to help you reprioritize your to-do list for maximum impact.
Main Takeaways:
- How slowing down allows you to focus on what truly matters and boosts productivity.
- Why slowing down is key to reducing stress and finding more balance in your busy life.
- Practical ways to re-prioritize your to-do list using mindfulness and intention.
The 3 To-Do List Categories:
- Must Do – Essential tasks that need to be completed today.
- Nice-to-Do – Tasks that would be great to finish but aren’t urgent.
- Not Urgent – Tasks that can be delegated or moved to another day.
✨ Don’t forget to subscribe and leave a comment if you found this episode helpful! Your support means everything and helps others find this content.
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Welcome back to the Mindful Actions Podcast! In today’s episode, we tackle how to find your strengths, and the struggle of recognizing and celebrating these unique things about us—especially when we're often our own harshest critics. How do you know what you're truly good at? How do you identify your unique gifts and embrace them fully? Let's talk about it! I share practical steps to uncover your strengths, the importance of recognizing what comes naturally to you, and how feedback from others can be eye-opening. Plus, I dive into how these insights can help shift your mindset from self-criticism to genuine self-acceptance.Key Takeaways:1. Reflect on what feels natural to you.2. Seek feedback from others who know you well.3. Notice what energizes and excites you.4. Track and find patterns in your small wins.By the end of this episode, you’ll have a better understanding of your unique strengths and how to celebrate them. You already have everything you need to thrive—it’s time to acknowledge it and own it!✨ Don’t forget to subscribe and leave a comment if you found this episode helpful! Your support means everything and helps others find this content.MORE FROM MINDFUL ACTIONS BY BETH:Website: https://mindfulactionsbybeth.com/TikTok: / mindfulactionsbybeth Threads: https://www.threads.net/@mindfulactio...Instagram: / mindfulactionsbybeth
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In this special episode of Mindful Actions, Beth reflects on turning 40 and the incredible transformation she's undergone in the past year. What started as a quest to lose 40 pounds by her 40th birthday turned into something far more profound—a complete shift in mindset.
Beth shares how focusing on internal change, rather than just physical appearance, made her unrecognizable in the best possible way. Tune in to hear her journey from burnout to happiness, confidence, and peace.
*note: there is no meditation this week!
MINDFUL ACTION: how to trust the process and believe in your personal growth, no matter where you are.
KEY TAKEAWAYS:
- Mindset shifts to create lasting change
- Don't shame yourself for setbacks
- How to trust the process of mindful growth
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This topic is something that many of us struggle with: comparison and jealousy.
While inspirational quotes can give us a quick mindset boost, they often push us to compare ourselves to others instead of celebrating what makes us unique. I share a recent experience with a social media quote that got me thinking about how we view success, and why it’s so important to embrace our differences.
We’ll explore how each of us brings something valuable to the table, even if our strengths and paths look different from someone else’s. From how we approach our careers to how we interact with others, it’s time to stop measuring ourselves against others and start owning our unique abilities.
Key Takeaways:
- Why comparison holds you back and how to break free from it
- The importance of embracing your unique strengths and gifts
- A mindful action to help you celebrate your individuality and stop the comparison trap
In this meditation, we’ll focus on grounding ourselves in self-confidence and celebrating our unique strengths. We will connect with the metaphor in the mindfulness message at the beginning of the episode about birds soaring through the sky and how it relates to the human mindset.
The affirmation and mantra from this episode: "I am confident in my skills. I celebrate what makes me unique."
Tune in and let’s shift our mindset from comparison to self acceptance and self confidence!
MORE FROM MINDFUL ACTIONS BY BETH:
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Threads
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There is no one-size-fits-all approach to creating habits and routines. Let's talk about the importance of self-awareness and mindfulness in adapting these practices to fit your unique lifestyle.
Through personal stories and insights, Beth shares how she transformed her own morning routine to better align with her needs, and how you can do the same.
Discover why letting go of rigid expectations can lead to a more fulfilling and authentic life, and how the universe might be challenging you to find your own way.
We’ll also guide you through a 5-minute meditation focused on tuning into self-awareness and creating habits that truly serve you.
Key Takeaways:
- There is no "right" way to create a habit or routine; the best approach is the one that works for you.
- Mindfulness is about self-awareness, and self-awareness is about adapting tools and practices to fit your life.
- Letting go of guilt around not following someone else’s routine can free you to create a path that is uniquely yours.
- Your journey is personal, and the universe may be nudging you to find your own way rather than copying others.
Meditation Affirmation & Mantra:
I trust in my ability to create my own way. I am free to adapt and change as I grow.
Tune in to this episode to embrace the freedom of creating your own path and to practice a guided meditation that will help you align your habits with your true self.
If this episode resonated with you, be sure to subscribe to Mindful Actions by Beth for more insights on living a mindful and intentional life. Share this episode with someone who might need a reminder that their journey is their own.
And as always, feel free to leave a review or reach out with any thoughts or topics you'd like to hear more about.
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This deep healing energy guided meditation focused on embracing self-compassion after a tough day. It’s in these moments of self-love and mindfulness that we truly build our inner strength. In this meditation, we’ll gently explore how to treat ourselves with kindness, even when things don’t go as planned. We’ll reflect on our day, acknowledge our feelings, and choose to respond with compassion.Affirmation & Mantra:"I honor my journey, with all its ups and downs. I am worthy of love, kindness, and peace."Every time you choose kindness towards yourself, especially during challenging times, you’re laying down the foundation for a more balanced and peaceful mind. Remember, it’s not about striving for perfection; it’s about embracing the process with all its highs and lows. Each step, no matter how small, is a victory in itself.Thank you for joining this meditation today.If this practice resonated with you, please like the video and subscribe to the channel for more mindful content. Share your experience in the comments below, and let’s continue to grow together on this mindfulness journey. Remember, you are worthy of love, kindness, and peace. 💚
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It's time to dive "deep" into deep breathing and explore the transformative practice through mindfulness and meditation. Discover how the position of your body can influence the quality of your breath and enhance your relaxation and well-being.
In this episode, Beth guides you through various body postures—sitting up straight, lying down, hunching over, and standing—and explains how each position affects your breathing. Learn the difference between "deep breathing" for relaxation and the "survival breathing" we do naturally, and find out how to shift from a state of mild stress to a state of calm and presence.
Join me for a self-discovery experiment as you try different postures and notice how your breath changes. This journey will help you identify the most natural and effective posture for your meditation practice, allowing you to breathe deeply and mindfully.
What You’ll Learn:
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The impact of body posture on deep breathing
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The difference between deep breathing and survival breathing
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How to find the best posture for your mindful breathing practice
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Tips for integrating mindful deep breathing into your daily routine
Leave a comment and let me know your favorite posture for deep breathing!
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Remember, mindfulness is a journey of self-discovery. Every breath is an opportunity to learn something new about yourself.
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If you’ve ever felt like you’re not “doing mindfulness right,” this video is for you. We will talk about the real-life challenges of staying mindful and why it’s okay not to be perfect.
Being mindful isn’t about being calm and present all the time. It’s about learning, growing, and being kind to yourself when things don’t go as planned. In this episode, I share personal stories, insights, and a practical “Mindful Action” you can try today to embrace your humanity and treat yourself with compassion on your mindfulness journey.
Mindfulness is about progress, not perfection. Learn how to practice self-compassion and embrace your humanness while still making strides in your mindfulness practice. Let's normalize the ups and downs of this beautiful journey together.
Key Takeaways:
- You’re not supposed to be mindful all the time—being human means experiencing a full range of emotions.
- The importance of allowing yourself to feel anger, frustration, or sadness without judgment.
- How to handle the before and after of emotionally charged moments with self-compassion.
- Personal stories that illustrate the ongoing process of mindfulness and growth.
- A practical "Mindful Action" to help you practice self-compassion when you’re feeling hard on yourself.
Mindful Action: The Compassionate Reflection
If this video resonates with you, don’t forget to review and subscribe for more insights and practical tips on mindful living. Share with someone who might need a little extra encouragement today!
More Mindfulness Resources:
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Today we're exploring the transformative power of reframing your mindset for positive thinking with a single word. I share how choosing a single word can guide your day and help you become the best version of yourself.
In this episode, I reflect on how my initial topic idea wasn’t aligning with the mindfulness message I want to share and instead, I found inspiration that shifted my perspective and productivity for the day.
We’ll explore how shifting your focus from pressure and obligations to opportunities and connections can create a more fulfilling and joyful life. By reframing our thoughts, we can alleviate anxiety and move from a place of self-judgment to self-compassion.
Key Takeaways:
- The impact of a single guiding word on your mindset and productivity.
- Shifting from pressure and obligations to opportunities and connections.
- Recognizing and reframing negative thoughts to support your well-being.
- The importance of self-compassion and kindness in personal growth.
- Creating a mindset that inspires and supports you in daily life.
Mantra:
"I create opportunities through my thoughts and my actions."
Plus, join me for a 5-minute guided meditation to reinforce these ideas and help you cultivate a more positive and inspiring mindset.
MORE MINDFULNESS RESOURCES:
Threads
TikTok
Website
Thank you for tuning in! Don't forget to like, comment, and subscribe for more mindfulness tips and guided meditations. Let’s journey together toward a more mindful and fulfilling life.
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Discover how letting go of the need to control every detail of something can lead to more peace, flexibility, and enjoyment in life.
Explore the delicate balance between planning and spontaneity, and how sometimes letting go of control actually helps you gain more control over your life. This concept may seem backward, but I promise, it works!
In this episode, you will learn:
- The benefits of letting go of control
- How to find balance between planning and spontaneity
- Real-life examples of how to release things that no longer serve you
Meditation Bonus:Stay tuned for a special 5-minute guided meditation focused on releasing control and trusting the flow of life. Set your intention, repeat the empowering mantra, and visualize the peace that comes from letting go.
Remember to like, subscribe to stay updated on future episodes of Mindful Actions. Share your thoughts and experiences in the comments below. How do you find balance between planning and spontaneity in your life?
Listen to the full episode here, or watch it on YouTube, and start embracing the flow of life today!
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Intentions help us create a mental framework that shapes our daily experiences. By choosing clarity, presence, and peace, we can make better decisions and respond to situations with patience and compassion.
In this episode, we'll explore:
- The Power of Intentions: Learn how intentions differ from goals and how they help align us with our values and purpose.
- Simple Mindfulness Message: Anchor your day with, "I choose to approach my day with clarity, presence, and peace."
- Practical Tips: Discover creative ways to keep your intention visible throughout the day, helping you stay focused and grounded.
- Mindful Living: Understand how intentions can help you navigate daily challenges with grace and calm.
- Real-Life Examples: See how intentions have made a positive impact in real-life scenarios.
We'll also talk about the difference between affirmations, intentions, and mantras.
LINKS:
Sat Nam Mantra Meditation
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8 minute podcast + 5 minute meditation
Dive deep into the empowering journey of finding your inner strength through mindfulness. Discover how mindfulness can help you uncover hidden reserves of resilience, confidence, and clarity. Join us as we explore practical tips, personal stories, and expert advice on harnessing the power of mindfulness to transform your life.
🧘♂️ Topics Covered:
- What is mindfulness and how it builds inner strength
- Techniques to cultivate resilience and confidence
- Real-life stories of personal transformation
- Practical mindfulness exercises for daily practice
- Expert insights on integrating mindfulness into your routine
💡 Key Takeaways:
- Understanding the connection between mindfulness and personal strength
- Simple mindfulness practices to boost your mental and emotional well-being
- How to stay grounded and focused in challenging times
Subscribe for more episodes on mindfulness, intentional living, and self-awareness.
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8 minute podcast episode + 6 minute meditation
Asking for help is not giving up, despite what society has taught us. In this episode, Beth dives deep into the powerful topic of vulnerability and the incredible strength that comes from asking for help to build deeper relationships and connections.
In a society that often equates independence with strength, it can be challenging to reach out for support. But Beth shares personal stories, professional insights, and practical tips to help you see that asking for help is not giving up—it's a profound act of self-awareness and courage.
5 mindfulness tips for asking for help:
1. Reflect on Your Beliefs: Take a moment to examine your beliefs about asking for help. Are they rooted in fear of judgment or past experiences?
2. Practice Self-Compassion: Recognize that it's okay to have limitations.
3. Start Small: Share a minor concern with a trusted friend or family member.
4. Build a Support Network: Cultivate relationships with people who are supportive and trustworthy.
5. Offer Help: Be open to helping others.
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Join this calming 5-minute guided meditation to embrace your authentic self, boost self-confidence, and incorporate mindfulness into everyday life. Find peace and strength as you connect with your true essence and learn to be fully present in each moment. Perfect for a quick break to center yourself and enhance self-awareness.
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Discover how practicing mindfulness while shopping or other everyday tasks can bring a sense of freedom, confidence, and authenticity to your life. Learn practical tips on how to incorporate mindfulness into your shopping habits, whether it’s for clothes, groceries, or planning a vacation. Tune in for a humorous and insightful journey into mindful shopping and self-discovery.--- Support this podcast: https://podcasters.spotify.com/pod/show/mindful-actions/support
Dive into the art of seeking better advice in life with mindfulness and join us as we explore how to choose only the pieces of advice that truly resonate with you and align with your personal journey. We'll discuss practical strategies to filter through the noise and focus on what genuinely serves your growth. Additionally, we emphasize the importance of trusting your inner wisdom to guide you through the process. Tune in to discover how to cultivate a more mindful approach to advice, ensuring that you stay true to yourself while navigating life's many decisions.
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Share your thoughts and experiences in the comments below. Let’s support each other on this path to better mental health!
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This episode is a follow-up from the previous episode about burnout, self-sabotage, and a midlife crisis and how mindfulness can help find balance. After my experiences, I’m ready to share some life-changing mindfulness tips that have helped me combat burnout. Reflecting on my own experiences, I dive into the different attitudes of mindfulness that have guided me towards a more balanced and peaceful life. Join me as we explore these concepts together.7 Attitudes of Mindfulness:1. Non-judging: Embrace an open mind, free of preconceived notions and criticism.2. Patience: Understand that everything unfolds in its own time; patience is key.3. Beginner's Mind: Approach every situation with the curiosity and openness of a beginner.4. Trust: Trust yourself, your intuition, and the process of mindfulness.5. Non-striving: Focus on being rather than doing; let go of constant goal-chasing.6. Acceptance: Acknowledge and accept things as they are, without resistance.7. Letting Go: Release attachment to outcomes and embrace the present moment.These attitudes have not only helped me recover from burnout but have also enriched my daily life. Whether you’re struggling with stress or just looking to enhance your well-being, these insights can make a significant difference.Join me in this journey to mindfulness. Remember, it's okay to slow down, breathe, and focus on your well-being.
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This meditation is a compassionate space where you can acknowledge your emotions without judgment and find the strength to move forward with renewed purpose and resilience, this meditation offers a sanctuary of peace and reflection.
I will guide you through practices designed to help you navigate and heal from burnout, self-sabotage, and the challenges of a midlife crisis.
Through gentle breathing exercises, body awareness, and guided visualization, you will reconnect with your inner self and cultivate a sense of calm and clarity.
Whether you're seeking relief from stress, a break from self-critical thoughts, or a deeper understanding of your life's path, this meditation will support you in finding balance and inner peace.
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Explore the emotional landscapes of experiencing burnout, self-sabotage, and midlife crisis from a mindfulness mindset. We have to do the mindful work in order to regain balance and find renewed purpose in life after these types of emotional events.
Tune in for expert advice and heartfelt discussion that will inspire and empower you on your journey to well-being.
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Do you feel overwhelmed, anxious, or disconnected from yourself and your life? Well, You're not alone. Here on "Mindful Actions," we make mindfulness easy, intentional living possible, and self-awareness a daily habit!
I’m your host, Beth Backes, a certified mindfulness meditation teacher, motivational speaker, and your guide to a calm, confident, and centered life.
Whether you're at home, at work, or on the go, you'll find strategies to help you enjoy life again and be in-tune with who you are meant to be.
Each week I publish a video podcast episode on a mindfulness topic or strategy, followed by a separate 5-minute meditation that aligns with the topic of the week.
I’m excited you’re here. Sending you Peace, Love, and Om
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Boost your productivity and advance your career with mindfulness techniques! Join host Beth Backes on Mindful Actions, the podcast that empowers working women to feel better and achieve success. In this episode, we uncover the power of time blocking combined with mindfulness for enhanced focus and optimized days. Meetings dominating your schedule? No problem! Beth provides tips on making the most of your time before and after meetings to boost your overall productivity.
Mindfulness and self-awareness are key to unlocking your full potential. Adapt the demands of work to fit your unique skills and strengths. It's time to show up as your best self and thrive in your career. You were hired for a reason—don't hold back! Listen to the episode for a calming mindfulness practice that will center you and set intentions for a productive day and week. Tap into your clear, focused mind and envision yourself creating meaningful outcomes with intention and efficiency. Take a deep breath and embrace the power of productivity through mindfulness.
Tune in to Mindful Actions on your favorite podcast platform and embark on a journey towards success, self-love, and joy. Remember, you have the ability to achieve greatness—trust your gut and take the first step today!
MINDFUL ACTION: Add a bit of mindfulness when looking over your schedule each day and think about what you can do to feel better about it.
LINKED MEDITATION: https://youtu.be/cGWd7SitDwg
FOLLOW FOR MORE MINDFUL INSPIRATION!
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In this empowering episode, let's dive into the transformative ways mindfulness can help you handle stress, recover from challenging situations, and radiate confidence in your career. We share practical tips on handling stress triggers, embracing the power of the pause, and claiming confidence in high-pressure meetings and presentations. Learn how visualization, affirmations, and active listening can boost self-confidence and foster better relationships in the workplace. Tune in and unlock your potential for success through mindfulness and meditation.
MINDFUL ACTION: Pick one of the practices mentioned in the episode to incorporate into your work week. See how your mindset and/or confidence begins to shift in how you handle yourself with clients or in meetings.
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Join us on Mindful Actions, the podcast that explores the power of mindfulness in finding happiness and balance amidst life's busy and stressful schedules. Discover how small differences, both in our bodies and minds, can hold valuable insights and affect the bigger picture. Through awareness and acceptance, we can adapt, adjust, and make conscious choices to create amazing transformations. Let's journey together towards progress, not perfection, as we explore mindfulness in action.
MINDFUL ACTION: Notice something small, either something in your body, or a thought in your mind, that has sort of snowballed into something bigger and backtrack to figure out where it all stemmed from.
FULL MEDITATION FOR BALANCE:
https://youtu.be/cGWd7SitDwg
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Get ready for a major energy shift in this episode of Mindful Actions. Take a journey in self-discovery and clarity with Beth to identify which path in life is right for you. Unlock your strengths and talents with mindfulness and meditation!
MINDFUL ACTION: Identify one thing about yourself that you really love and want to grow and become more confident in.
FULL MEDITATION: Let Go And Release Fear, Mindful Actions YouTube > Subscribe for good vibes!
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Are you feeling down and overwhelmed? Do you have a hard time finding joy in your life? Meditation is a natural and effective way to overcome sadness and open up to more fulfillment. This episode will show the 24 hour rule, and how to practice meditation techniques to soothe your mind, body, and soul and break through feelings of sadness.
Don't let sadness control your life. Take the power back and find your own peace and joy. Listen to this episode to learn how meditation can transform your life and break through feelings of sadness. Take this opportunity to learn tools and strategies to help you achieve true happiness and fulfillment.
MINDFUL ACTION: Use the 24 hour rule any time you are having a bad day, experiencing a bad mood, or feeling heavy emotions.
MANTRA: This is how I feel today, tomorrow will be different.
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Are you looking for a way to relax and focus your mind? Chanting mantras has been used for centuries to reduce stress and improve your mood. In this video, you'll learn all the incredible benefits of chanting mantras and how to apply them to your life.
We'll walk you through the basics of mantra meditation, share some tips and tricks to maximize your experience, and explain why chanting mantras can be beneficial to your mental and physical wellbeing. You'll also learn about the scientific evidence that supports the positive effects of mantra chanting.
Subscribe to our newsletter and get a FREE mindfulness ebook and gain access to exclusive content about mindfulness and meditation. Unlock the power of your mind and body with the knowledge you'll gain from our video. Join the good vibes, and discover a new level of peace and tranquility with mantra chanting.
RELATED ARTICLES:
- Harvard Review Medical Journal: https://www.health.harvard.edu/mind-and-mood/music-can-boost-memory-and-mood
- MDPI Article: https://www.mdpi.com/2076-3425/12/11/1456
MINDFUL ACTION: Don't just sit there letting life pass you by. Get involved in your life. Take action and good things will happen.
MANTRA: Good things happen when you take action.
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Are you feeling stuck in life? Not able to make the changes that you know you need to make? Often, we don't make changes because we want to. We make changes because we need to. Change begins with your mindset, and this episode will show you how to use mindfulness and meditation to create the life-changing shifts your journey requires. It's never too late to make those changes you've been wanting to make. Listen to unlock the barriers that are holding you back, and finally make the progress you need to make. Save this episode so you can come back to it any time you're feeling stuck and blocked with your progress.
MINDFUL ACTION: Notice how it feels when you're excited and ready for a change versus when you're hesitant and unsure about a change. How does it feel in your mind and body? Journal it out to help you identify the common barriers that appear for you.
WEEKLY MANTRA: I open my mind and I open my heart to new possibilities.
BOOK A 1:1 SESSION WITH BETH!
https://www.bethbackes.com/mindset-session
FREE MINDFULNESS EBOOK
https://www.bethbackes.com/ebook
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The process of slowing down to avoid burnout is essential. The concept of "non-striving" is one of the 7 attitudes of mindfulness where we stop pushing ourselves and slow down to experience life as it is. Taking a break doesn't necessarily mean taking a long vacation or quitting your job. It can be as simple as taking a few minutes each day to focus on self-care activities such as exercise, meditation, or hobbies that you enjoy. These activities can help you relax, reduce stress, and recharge your batteries. Join me this week in taking a break.
MINDFUL ACTION: Slow down and experience life.
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You may have heard that self-love and self-care is all about pampering yourself with spa days, indulging in retail therapy or going out with your girlfriends for a night out. While these activities can be enjoyable and may help you feel good in the moment, they barely scratch the surface of what self-love truly entails.
Self-love is not just about treating yourself with material pleasures; it's about cultivating a deeper sense of compassion, empathy, and understanding towards yourself and your body. It's about acknowledging your worth and taking care of yourself in a holistic manner.
The journey of self-love can be a challenging one. It requires self-reflection and an understanding of what truly matters to you. It also entails being kind to yourself, forgiving yourself for past mistakes, and learning to appreciate and embrace your flaws.
Self-love involves setting healthy boundaries for yourself and those around you. Ultimately, it is a process of growth and self-discovery. It's about learning to love and accept yourself fully, and to treat yourself with the kindness and care that you deserve.
So join us on this episode as we explore the deeper truth behind self-love, and why it's more than just a superficial concept. We hope to inspire you to embark on your own journey of self-love, and to cultivate a greater sense of compassion and understanding towards yourself and your body.
MINDFUL ACTION & WEEKLY MANTRA: I am worthy of love. Real love. In it's purest natural form.
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The advice I'd give my younger self is to follow your heart, not your timeline. Forget about the timeline society has taught us to follow in order to be "successful". Success is a moving target. It's different for everyone.
What have you learned over time that you want to focus on? This episode is going to give you a chance to explore and dive deep into your growth so you can give advice to your younger self, current self, and future self. We explore the power of mindfulness and self-love to create a positive growth mindset to stop feeling stuck in our life in order to move forward.
MINDFUL ACTION: What advice would you give your younger self?
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Be inspired to use your individual strengths to create a positive impact on the world. We all have unique talents and abilities that can be used to contribute to a greater good, and to current issues we are dealing with. Learn how to channel your unique qualities towards meaningful goals. Whether you're a student, a professional, or simply someone looking to make a difference, this episode offers practical advice on how to tap into your true nature and use it to create positive change in your community and beyond.
MINDFUL ACTION: Identify something you're dealing with that is exposing your weaknesses, and flip it around with a new perspective to utilize your strengths instead so you are more confident.
WEEKLY MANTRA: I am strong. I am talented. I am uniquely me.
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This is a super cool episode, if I do say so myself! Tune in to explore the power of how music can connect the mind and body and create a sense of quiet and calm. We'll dive into the science behind how mental stimulation and meditation can help improve mental focus, clarity, and overall wellbeing. We'll also discuss the benefits of using binaural music for meditation, and how it can help enhance the effects of meditation and your mental state. Finally, we'll explore various techniques to help you incorporate these practices into your daily life. So join us as we explore the world of mental stimulation, meditation, and binaural music!
MINDFUL ACTION: Write down the different songs or genres of music that you prefer when you're in different moods. Create some new playlists that you can reference when you need them!
Hz FREQUENCY LEVELS:
- Delta - 1 to 4 Hz (deep sleep and relaxation)
- Theta - 4 to 8 Hz (reduce anxiety and meditation zone)
- Alpha - 8 to 13 Hz (promote positivity, decrease stress)
- Beta - 14 to 30 Hz (increase concentration or focus)
MUSIC SAMPLES:
- Love Meditation (binaural beats example)
- A Meditation (music from the meditation)
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The quote "put your happiness over everything" by s. mcnutt is debatable. It can be interpreted different ways. How does this quote make you feel? Let's explore the idea of prioritizing happiness in order to live a better life, while also not being too selfish. We will challenge the popular notion of "putting your happiness above everything else" and instead, offer a more balanced approach to self-care and connecting with others. This episode features a 10-minute guided meditation aimed at relaxing and creating positive energy within yourself that can help you get out of a slump next time you're feeling down. Join us as we chat about the importance of finding the right balance and discover new ways to cultivate a happy and fulfilling life.
MINDFUL ACTION: Make a list of the things that make you happy. What bring you joy and what drains your energy?
MANTRA: I prioritize my happiness to make a positive impact on the world around me.
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This episode explores the concept of letting go of the past and judgments that hold us back from living in the present moment. We'll discuss how judgments and attachments to the past can prevent us from being fully present and mindful in our daily lives, and how releasing these judgments can lead to a greater sense of inner peace. We'll also share tips and techniques for letting go and finding acceptance with the people and relationships in our lives, as well as explore the benefits of living in a non-judgmental state. Whether you're a seasoned mindfulness practitioner or new to the practice, this episode is sure to offer valuable insights and inspiration for living a more peaceful and present life.
- Mantra: I forgive them for not following the same path as me. I will not let their mindset affect my mindset. We are different people on different missions in life.
- Mindful Action: Work to better understand when you are trying to be open-minded but judgments are presenting themselves and holding you back from moving forward.
- Quote Mention: Dr. Caroline Leaf, Instagram
Did you know that the meditation from each episode is not being published on YouTube so you can more easily experience them? Check out my channel below and subscribe so you never miss a meditation!
Find me on social media for daily mindfulness tips and activities.
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Explore the concept of mindful eating from an exciting different perspective than the typical "pay attention to what you're eating" mantra. I had a lot of fun chatting this week about how your food choices can vary from day to day, and how it can lead to a more positive relationship with food. We also dive deep into tuning into our bodies and working towards listening to the signals instead of letting our minds control our eating habits. We'll discuss the terminology differences between food choices and balanced diets, and how to break down old food barriers. Our meditation this week will focus on incorporating mindfulness into listening to our body queues. Join me as we experience the world of mindful eating and learn how to make the most of every bite.
Weekly Mindful Action: Listen to your body and look out for unwritten "rules" you may be following when you eat.
*Note: The meditation portion of this episode will be best experienced while wearing headphones. The music accompanying the meditation this week will create an incredible atmosphere for tuning in to your body. Notice the beat of the drums when you're listening to your heart, and the eerie space when tuning into your mind. I'm confident it will create a whole new level of meditation for you. Enjoy!
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Let's talk about how to overcome fear-based motivation and embrace growth on your own terms. I get real in this episode sharing mindfulness wisdom and realities of how to identify and overcome limiting beliefs and how to tune into your self-awareness to pursue your passions and live a fulfilling life. Comparison and influencer-marketing can be harsh! Learn how to see past the garbage online and be true to yourself. Through personal stories and practical advice, you'll learn how to quiet the external elements clouding your judgement and overcome the fear that holds you back. This episode will provide you with the tools and inspiration you need to take action and make it happen. Tune in now!
Weekly Mindful Action: Notice when you're being presented with fear-based motivation and how it makes you feel. Then reframe the statement to better align with your life.
Episode mentions: instagram.com/journal.journey.uk
Find me on social media for daily mindfulness tips and activities.
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Instagram: @beth.backes
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YouTube: @mindfulactions
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Explore the importance of taking time to reflect on what truly matters to you, and how this process can help you align your actions with your values and intentions. This episode dives into the role of balance in leading a fulfilling and meaningful life by cultivating greater self-awareness so you can tap into your inner strengths and passions. So, check in with me this week and meditate with a poem from Yung Pueblo's book, Lighter, about following your own path.
Weekly Mindful Action: write down the moments that sparked the most joy and happiness within you this past year.
Episode mentions:
Natalie Brite, Do Good Biz Studio
Yung Pueblo, Lighter
Find me on social media for daily mindfulness tips and activities.
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Take that break with me. We will touch on what it means to create clear energy in your mind. Sit in comfort, peace, and calm with our meditation this week and practice just being present. Stress management during the holidays is really important so you can show up as the best version of yourself....do this for you, not for them. Mindful Actions is here to help you get there.
WEEKLY MANTRA: The present moment is my true self.
MINDFUL ACTION: Just Be.
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We're forgetting about setting goals this season and instead focusing on living a life full of promise and potential through setting intentions. Intentions help guide us through life so we can live out our dreams. But we first have to figure out what our dreams are. This episode and meditation focus on the mantra "So Hum" which means "I am" so you can open your mind and your heart and confidently choose the next step you want to take in life.
WEEKLY MANTRA: So hum / I am
MINDFUL ACTION: Choose the words you want to represent you this year.
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Get in touch with what you truly want out of this month, and out of life, with this meditation session on setting intentions. Learn what to focus on and what to avoid while thinking about who you want to be. I'm feeling optimistic and inspired that the kindness we share through mindfulness and this community will change the world. Ready to join me in the mindful movement? Let's do this!
WEEKLY MANTRA: I surrender to the universe. I surrender to my heart.
MINDFUL ACTION: Meditate, breathe, and set your intentions for this month.
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Is the constant pull between new and old relationships with family and friends extra stressful during the holiday’s? How about the memory and guilt of old traditions vs creating new traditions? Let’s chat about this from a mindfulness perspective and meditate on it to help us get through this holiday season.
Episode content
- Pema Chödrön Quote: "Nothing ever goes away, until it has taught us what we need to know".
- Breath control helps quell errant stress response, Harvard Health
- The Effects of Stress On Your Body, Healthline
WEEKLY MANTRA: I am at peace. I am calm. I am loved.
MINDFUL ACTION: Identify what/who stresses you out the most and decide how you will address it. Then practice deep breathing any time you feel the stress rising.
Find me on social media for daily mindfulness tips and activities.
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Raise your hand if you're bored with writing down the 3 things you're grateful for every single morning. Just like anything in life, if you let it become a habit you do on autopilot, it will get boring and you'll be more likely to drop the habit and move on to something else. But I'm not going to let that happen, because practicing gratitude and meditation can still be really fun and exciting! Try out the tips from this episode and let's spice up your mindfulness routine!
MINDFUL ACTION: Be more creative with your gratitude list!
WEEKLY MANTRA: I open my heart and invite gratitude into my life.
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Do you trust your intuition? Do you feel like your gut feelings are protecting you, or holding you back? Learn about some of the different responses and feelings surrounding how to be aware of your instincts with me this week. The meditation portion will dive into the effects of a blocked third eye chakra and how to be more open to your intuition. Plus, here how my intuition lead me to experience some great things this week!
MINDFUL ACTION: Write down times in your life that your gut feelings were strongly present, and identify if/when they were protecting you or holding you back.
WEEKLY MANTRA: I see myself for who I am, I trust my intuition.
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Find me on social media for daily mindfulness tips and activities.
- Instagram: @beth.backes
- Facebook: /mindfulactionsbybeth
- Pinterest: @mindfulactions
- YouTube: /@mindfulactions
Support this podcast: https://anchor.fm/beth-backes/support
We're having a nice, lighthearted conversation this week. Let's sit down and have a friendly chat. We're going to start off with us just pretending we're having coffee and catching up. Use this time to help you identify what you need the most in relationships, what you might be missing, and how you respond to others. Mindfulness helps with self discovery and self love. Improving your relationships starts within. Once you better understand your needs, you can work on communicating them to friends, family, and colleagues.
MINDFUL ACTION: Notice how you respond when someone says hey, how are you doing?
MANTRA: I will do more of what works for me, and less of what doesn't work for me.
Find me on social media for daily mindfulness tips and activities.
- Instagram: @beth.backes
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Support this podcast: https://anchor.fm/beth-backes/support
Self love, self confidence, self esteem, and self acceptance. Call it whatever you want, but the most asked question about this is how do we get more of it? This week we talk about a strategy you can use to help identify where the self doubt comes from, and how you can switch your perspective around into self love for growth.
MINDFUL ACTION: Practice the backtracking strategy to identify the reason why you're feeling down about yourself when it happens.
WEEKLY MANTRA: I cannot change the past, but I can change the direction I'm going.
________________
Find me on social media for daily mindfulness tips and activities.
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There are no guarantees in life. So, let's talk about how to show up for your life by combining hard work and manifestation to reach your goals and your dreams. The best outlook on life comes from both of these. You won't live a happy life if you only rely on hard work, or if you only rely on manifestation/prayer. Both play a huge part in happiness and quality of life.
Mindful Action:
- Notice when you are a little bit more hopeful and optimistic, and then try to connect more to those feelings.
- Focus on the positive affirmations recited in the meditation
- Recognize if more good things start to happen because you're focusing more on the good things in life.
Positive Affirmations from the meditation script:
- I am calm, I am peaceful, I am present, I am happy.
- I can find time for myself and my needs.
- am guided towards positive things.
- I notice and accept good things in life.
- I am surrounded by positive energy.
Find me on social media for daily mindfulness tips and activities.
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New episodes published every Sunday. Subscribe for good vibes and weekly mindfulness and meditation strategies to make mindful living made easy.
Mindfulness and meditation teachers often say the phrase “your feelings are valid”. But what does that actually mean? We’re going to break it down and learn how to apply this concept to our everyday lives and interpret the emotional regulation of the ups and downs that we experience. The mindfulness quote I mentioned in the meditation is from mindful.org.
This weeks mindful action:
- Log and track your emotions multiple times each day.
- Notice any themes or trends in what you're feeling and how your emotions change over time.
- Keep your notes in a journal, notebook (not one you use for to-do lists or work), or on your phone.
- Follow me on social media to check-in throughout the week on your progress.
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We all procrastinate on some things in life. Whether it's more task-oriented or self care-oriented. Mindfulness can help with that! Focusing on being present and knowing what would be most beneficial in this moment will help you understand your intentions behind procrastination. Let's practice intentional procrastination this week and work on being more productive.
We're covering an important topic this week to make sure mindfulness and meditation is inclusive and accessible to everyone. We'll answer questions like what is trauma sensitive mindfulness, or what is trauma-informed mindfulness. In summary, it's recognizing that a traumatic event may be triggered through mindfulness and meditation when someone is recalling memories or certain feelings. One of the steps covered in this episode is how forcing gratitude or a positive mindset on someone can actually be more hurtful than helpful. Life isn't always sunshine and rainbows! Links to resources and sites mentioned in the episode below.
- Trauma Informed Resource Center
- Mindful Leader Trauma Sensitive Mindfulness
Most of the time, we don't pay attention to our lives. We just go about our daily routines without putting much thought into our actions. In episode 32, let’s explore the little everyday tasks we can start paying more attention to and being more present for. Tuning into the seemingly boring parts of life can actually make life more fun and exciting!
Here is a simple guided transcendental meditation, or mantra meditation, for beginners to help you deepen your practice and your focus. We will recite the mantra Sat Nam, which means "I am truth" or "truth is my essence". Listen to episode 31, "Why Is Meditation So Hard", for ideas on connecting this meditation to how and why we focus for stress relief and anxiety.
How do I empty my mind? That's a common question, and misconception about meditation. Meditation actually causes you to get into your head. It doesn't make you clear your mind, it makes you stop and think. It makes you think about you and your life, the impact you have on the world, and the impact the world has on you. So this week we're talking about why meditation is so hard. I will be publishing two more short meditations this week, one on the podcast, and one on YouTube, to help you practice focus and self-reflection daily.
Break down the RAIN method of mindfulness this week to beat out stress and feeling overwhelmed. The RAIN method is about recognizing, allowing, investigating, and nurturing. Let's discuss how just slightly reformatting the words you say to yourself can totally shift your mindset. The words you say to yourself, and others, matter. Mindset matters.
Even the most mindful, open-minded people can find themselves thinking in terms of black and white. This week, we're learning how the grey matter in our brains is affected when we connect with our past and learn to grow through our traumas. Mindfulness improves your brain function. Let's talk about it!
Comparison is the thief of joy. Just because someone else has something doesn’t mean it’s something you need in your life too. Mindfulness can help you forget about comparing your life to others by identifying the things that are best for you and your current situation. But don’t forget, if you’re ready for a change in your career, Mindful Actions can help you. Head over to Career Studio to take the next step toward a career you’ve dreamed of: www.bethbackes.com/services
Noticing when you're distracted and aren't focusing on the correct things in the moment is one of the basic fundamentals of mindfulness and meditation. We try a concept this week called divided attention, by Biet Simkin, author of "Don't Just Sit There!". We break down how to observe yourself and your reaction to something in order to change the impact your presence makes on that moment. Also, a quick note to my listeners, thank you for voting in my Instagram stories last week! The new podcast cover photo, that you all voted on, is live and looks great! I appreciate your support for the podcast.
Do you ever catch yourself doing something that you're not even enjoying, but you're just doing it because that's what you always do? Mindfulness can help you with time management when you become more present and notice what you're doing, instead of living on autopilot. Talk with me about a few times I shut down my habits that weren't serving me anymore, and help you to identify those times in your life too.
Creating habits doesn't happen overnight. The way you become comfortable with the things that make you uncomfortable is by taking action with one small step at a time. You can create big results from small changes, and that's where the real growth happens in life.
I also uncover why I allow my morning routine to waver, depending on my needs, but we'll talk about journaling, one habit I want us all to get back into this week together. Journaling can be a super simple way to begin to create those small actions that create big change.
How many times do you shy away from compliments, or downplay accomplishments? We'll begin to break the habit of self doubt this week with mindfulness and being present to create a more confident life.
We’re talking about my experience with taking the Myers Briggs personality test this week. I have many mixed feelings on using mindfulness different personality traits.
So often, we're told just to relax and think about our happy place, but that doesn't work for everyone. In most cases, our lives are different now than they were when we think about specific happy times. Learn with me this week on how we can create a "happiness playlist" to identify the feeling of happiness within us, rather than having to rely on external factors. Let's think about happiness holistically and how it affects our lives as a whole, rather than one specific happy moment.
Take a deeper dive into understanding how to feel clarity and strength through your emotions. You have a strong voice inside of you. Stop using fear to diminish it. Speak up in whatever way feels best, and most useful to you, for the causes that affect you. Let's work together to make the world a better place one deep breath, and one day at a time.
We are all guilty of pushing our feelings aside for one reason or another. Let‘s work on using mindfulness to get past these excuses and barriers so we can be less stressed. The feelings we ignore will continue to come back to haunt us until we deal with them, and these strategies can help with that.
Allow yourself to step away from your problems, and be more productive, by using a beginner's mindset to refocus and see things from a new perspective. Pretend to forget everything you know about whatever you're facing and look at it from fresh, new eyes. Forget about your previous notions, or judgments, about what you're doing and just start fresh. Try it at least once a day with me this week and see how it makes you feel!
My husband, Aaron, joins us on the podcast this week! We talk about a scenario where we perceived a situation differently and how we used mindfulness to better understand the other persons response. And then we focus on active listening during the meditation so we can work on being better listeners to connect better with others. Happy listening!
Has it been one of those crazy busy weeks for you too? How about we unplug for 10 minutes and just let ourselves relax with this calming meditation for beginners. Consider it a mental spa day. Forget about your to-do list, and all your responsibilities, and take a break. You work hard and you deserve a break. Join me in this quick meditation on setting meaningful goals and intentions so you can tackle the new week with a fresh new outlook.
Let's do some soul searching to better understand where true happiness comes from, and how you can create more of it in your life. We are going to identify little things in life that make us happy, and connect how those small pleasures can build into something bigger and better. Choose joy, and live your best life.
No two people experience a situation the same way. Your experience is portrayed and processed through your own vision and mind. Don't let anybody take your experiences away from you by trying convince you of the way they experienced it. Own your reality. Create your reality. This is YOUR life. So let's break down together what it's like to be in your own body. Right here, right now.
When life gets hard, our optimism tends fade away. We know deep down this isn't the worst thing in the world, and we'll get through it eventually, but it can be downright hard, right? So let’s practice flipping the narrative and learn to find the good in a situation, however small it may be.
We are clearing out the clutter and outdated thoughts that weigh down our bodies and our minds. Do not hold on to memories and feelings that you no longer want to repeat and experience. Let go of the things that no longer serve you. Create a clear and calm mind with me in the meditation this week.
Let's uncover the beliefs and morals that are important to us to be the best version of ourselves. Look inward though this meditation to better understand if you're truly living a life of example under those beliefs. The more you learn to stick to your gut and be less influenced by others, the more confident you'll be.
Meditation is a life tool to help you calm down when you're stressed. It helps us get through both the good days and the bad days. Meditation helps us learn how our bodies and our minds respond to situations, and then teaches us how to move on and do better. Together, let's practice meditation together and release our stress.
People who have known me for a long time are starting to see a whole new side of me. They're seeing the confident side of me, and that's all because I've chosen to share new parts of me with the world. I not longer keep the true me bottled up and hidden from everyone. I've let go of the fear of sharing things that are special to me, and now embrace the idea that sharing is caring. When people know that something is important to me, we all benefit more from our interactions. So let's join together an get in-tune with our true selves and make the world a better, more confident place.
I am so, so excited for the episode this week, because this topic just brings me joy. And I hope you feel the same by the end of this meditation. You may not identify your confidence booster the 1st time you listen to it. But I encourage you to reflect on it throughout the week and revisit this podcast as many times as you need to in order to feel the joy building within.
You can shout it from the rooftops, or keep it to yourself. However you want to celebrate yourself this week, just remember this joyous, proud feeling you have right now. You are your greatest cheerleader.
Reflect on what is good throughout each season and draw on those feelings of joy when going through difficult times. The mantra we'll recite today is feelings come and go, seasons come and go, but I stay true to myself.
This week we're working on being in the present moment. We're doing an environment scan with our senses to visualize ourselves right here, right now, wherever you are. I chat briefly about a few strategies I use to be mindful in the moment so you can identify what method would work best for you. “Learn to enjoy every minute of your life. Be happy now. Don’t wait for something outside of yourself to make you happy in the future. Think how really precious is the time you have to spend, whether it’s at work or with your family. Every minute should be enjoyed and savored.” Earl Nightingale
This week, you’re going to practice connecting to your body while you’re eating. Know that you’re eating for nourishment and giving your body just what it needs to give you energy throughout each day. Let's meditation together and envision ourselves participating in the practice of mindful eating.
Take a few minutes of your day to focus on you. Relax and quiet your mind. Think about how you want to feel after completing a particularly important task to you, and use that energy to motivate you to be confident in you and your decisions.