Bite-Sized Mindfulness Podcast: Recent Episodes
Linda Quijano
A podcast designed to be your weekly dose of mindfulness content. Created to give each listener the tools, techniques and wisdom through inspiring and motivating conversations, so that you live a life that feels insanely good. Gearing you up to have a resilient mindset that will lead you towards the healthiest, happiest and best version of yourself. Linda is honest and refreshingly down to earth and each episode is short and sweet, easy to digest and leaves you satisfied, yet thinking.Find out more about Linda at her Instagram @lindaquijano x
Helllooooo Lovelies,
Today I discuss attribution styles; what they are, what the factors of each style are, how they can impact our mood and what to look for within our own lives and ways to reflect on what our own attribution style is. I loved today's episode because it was such a nice way to realize the impact of how we react to the events that happen in our own lives.
We know the benefit of thinking more positively but reacting positively seems to take on a few other different factors. When things happen are you more optimistic or pessimistic... depending on your answer, how is it impacting you and your happiness?
Unsure of where you land, maybe you feel like you are a bit of both? You'll discover some great examples of attribution styles so you can better understand how they might arise in your own life.
If you found value in what you heard in this episode then the best way to support my podcast is to click ‘Subscribe’ on Apple Podcasts or ‘Follow’ on your Spotify app, and tell everyone on your block!
Also, If you would like me to cover and talk about something in particular, please send me a message through to my Instagram @lindaquijano I'd love to hear from you! https://www.instagram.com/lindaquijano/
Bite-Sized Mindfulness where each episode is short and sweet, easy to digest and leaves you satisfied, yet thinking.
Love you lots beautiful people!
Linda x
Hello Lovelies,
I'm excited about this episode because I think it's one we can all listen to as a gentle reminder to give people the benefit of the doubt.
I’ve been practicing this for a while and I’m a lot more open minded than I used to be but it can still be easy to fall into those old thought patterns. Consciously giving people the benefit of the doubt is easier said than done in the moment. However, each time I do give someone the benefit of the doubt, not only do they benefit but I do too. Because, I’m not over thinking about the situation, what just happened and why it happened, and questioning why someone was acting a certain way.
I want to stress that giving people the benefit of the doubt is not about making excuses for people or allowing them to get away with things they shouldn’t, rather it’s about not automatically jumping to a negative conclusion as to why someone has done something or been a certain way to you.
This episode has a great takeaway message because it’s believed that people who view the behaviors of others in a positive light are happier. And who doesn't want that?
The research journal referenced and mention during this episode is: https://link.springer.com/article/10.1007/s10902-020-00224-w
If you found value in what you heard in this episode then the best way to support my podcast is to click ‘Subscribe’ on Apple Podcasts or ‘Follow’ on your Spotify app, and tell everyone on your block!
Also, If you would like me to cover and talk about something in particular, please send me a message through to my Instagram @lindaquijano I'd love to hear from you! https://www.instagram.com/lindaquijano/
Bite-Sized Mindfulness where each episode is short and sweet, easy to digest and leaves you satisfied, yet thinking.
Love you lots, you beautiful people!
Linda x
Hello Lovelies,
After a hard week, with a lot of heavy thoughts, it can feel really hard to shake and we can carry that around with us. Into our work places, with our friends and family, our kids. It can be hard to let go because it’s a helpless feeling, decisions out of our control.
A reminder to continue to look after yourself. Healed people heal people.
How you speak to yourself matters more than ever (it always matters) in times like these.
Your words matter. More than you know but I really want to remind you of the conversation you're having with yourself. Oft it’s an important one. Don’t ignore how you speak to yourself.
I take you through a beautiful affirmation practice to finish. You are strong. Inhale peace and exhale negativity.
PSA: the edit was a little off with the music starting apologies.
Please let me know your thoughts of this episode by visiting me at @lindaquijano on Instagram. I'd also love to hear from you.
Thank you for being here. I create these episodes for YOU!
Bite-Sized Mindfulness where each episode is short and sweet, easy to digest and leaves you satisfied, yet thinking.
Lots of LUV!
Linda x
This episode is a riff and I really went on a bit of a journey but I think the idea is there. To trust yourself. Trust that you know what will feel good and right and that it will show up when you are being your most authentic self.
Come home to yourself and remember that you are so loved.
If you are listening to this episode then it was meant for you and I hope you feel less alone from listening.
Hi Lovelies,
Today I discuss the importance of moving your body in a different intensity. I ramble because I recorded this straight of the back of a run and the energy was high however the message was that it’s just one small shift.
Especially important if you are someone who works at a desk or you’ve been driving a lot or even if you’ve been in one area for the day, for example if you work in a classroom or clothing store. Moving your body in a way that contrasts to that will make you feel incredible. Adding intensity into your life is a guaranteed way to feel more alive. It doesn’t have to be cross fit or heavy weight lifting, there's so many ways to add intensity into our movement, it can start as a small shift.
Give it a listen and I feel a few more episodes on this topic coming ;)
Also, apologies for the aggressive F bomb during, I got passionate haha.
Please let me know your thoughts of this episode by visiting me at @lindaquijano on Instagram. At the end I put a call out to let me know what are ways you move your body and whats you're favourite way to move your body. So you can let me know by sending me a message OR even better tag my while your moving your body!
Thank you for being here. I am so so grateful to be in your ears!
Bite-Sized Mindfulness where each episode is short and sweet, easy to digest and leaves you satisfied, yet thinking.
Lots of love,
Linda x
Hello Beautiful Humans!
Today I have a walking meditation for you to use as part of you meditation practice. Over the last few months my mental health has been something I have been struggling with, a combination of things and going for walks is the thing I always turn to to help calm for anxious mind. Although going for walks outdoors has been difficult when its freezing and snowy, (I've hit the treadmill instead). It's now GORGEOUS and during April and May I have been getting outdoors every day to walk, time just for me.
A time to ground, connect and center myself. It is the number one thing I do for my mental health. I love carving out this time in my day to get outdoors and walk. I feel the benefits instantly and I hope you enjoy this meditation I created just for YOU!
So, if possible practice this meditation outdoors, where you can walk freely and not think about any physical hazards. If this isn't possible, you can do this practice by walking around the perimeter of a room or back and forth in a room.
We begin this practice by setting an intention to allow your experiences to arise without placing any judgment on what your body notices.
This is a practice of observing what the present moment is offering.
This is a practice of noticing.
This is a practice of acceptance.
Please let me know your thoughts of this meditation by visiting me at @lindaquijano on Instagram. I'd also love to hear if you find walking as grounding as me? What else do you do to help ease your chattering mind?
Thank you for being here. I am so so grateful!
Bite-Sized Mindfulness where each episode is short and sweet, easy to digest and leaves you satisfied, yet thinking.
Lots of LUV!
Linda x
Welcome back to a brand new episode of Bite-Sized Mindfulness Podcast. It’s a brand new year and I thought what better way to start 2022 than with a beautiful love centred meditation. My new year's gift to you, a way to invite and cultivate the feeling and emotion of love. The love that lives within you and that you can access whenever you need.
I truly hope you find some value in this meditation and that it is a reminder of how beautiful, remarkable and special you are. You are deserving of all the love and I am sending you love to wherever you are.
With all my heart I hope you enjoy this first episode of 2022, I enjoyed creating it and if you did then please like, share and subscribe as it helps me get into more ears!
Bite-Sized Mindfulness where each episode is short and sweet, easy to digest and leaves you satisfied, yet thinking.
Love you beautiful humans,
Linda x
Hellloo Everyone!!! (or should I say 'Evening Everyone'?)
It's time to let go of the day, releasing any tension or anxiety that you may have lingering, so that you can have the most restorative and restful sleep.
Journaling is such a healing practice when you allow it to be. This is something I have been doing for a little while now, journaling at night before bed, as it is an opportunity for me to unwind with no distractions. A space to reflect, let go and look forward.
I did record this during the day for obvious reasons and it will be released during the day but please revisit it when you are settling down for the night (I promise you it'll be worth it).
As always if you liked it, the best way to support my podcast is to click ‘Follow’ on your Spotify app, and share it with someone you think might like it aswell.
As always, If you would like me to cover and talk about something in particular then please send me a message through to my Instagram @lindaquijano I'd love to hear from you! https://www.instagram.com/lindaquijano/
Bite-Sized Mindfulness where each episode is short and sweet, easy to digest and leaves you satisfied, yet thinking.
Love you lots beautiful people, sleep well and be merry!
Linda x
I'M BACK!
Thanks for being so patient lovelies...wow I felt the love though while I was gone haha. I was only gone a few short weeks and I had lovely msgs popping into my inbox so thank you! I have a great episode for you all this week and it's for my fellow over-thinkers..four tips to slap that habit straight out of you!
REMEMBER: No one is thinking about you, as much as you are thinking about you (they're actually thinking about themselves) and if they don’t show up for you how you need that’s okay. No one's experiences of life are the same. Stay in your lane and keep shining like the star that you are!
As always if you liked it, the best way to support my podcast is to click ‘Subscribe’ on Apple Podcasts or ‘Follow’ on your Spotify app, and share it with someone you think might like it aswell.
As always, If you would like me to cover and talk about something in particular then please send me a message through to my Instagram @lindaquijano I'd love to hear from you! https://www.instagram.com/lindaquijano/
Bite-Sized Mindfulness where each episode is short and sweet, easy to digest and leaves you satisfied, yet thinking.
Love you lots beautiful people, feeeels good to be home!
Linda x
Hey Beauties,
Thanks for tuning in and for being such a wonderful loyal listener, it means the world to me.
It's no secret we've all dealt with some unforeseen challenges over the last year. Personally this has been the most challenging and I share why in the episode. Now, of course this goes without saying that I appreciate that stress is a natural human response, it triggers the fight or flight response which is responsible for keeping us alert in case of danger. Although all this stress and high levels of anxiety can take it's toll and after a while, our bodies and immune systems begin to pay the price of all that stress.
That's why I personally thought it would be really nice to share a few of the healthy coping strategies that I've been using lately when I feel like stress is taking over.
These strategies include but are not limited to* (listen for more detail):
1.Focusing on what you’re eating
2.Listening to a playlist of your favourite music
3. Avoiding Coffee Or Alcohol
4. Getting Into Nature & Move
5. Regulating Sleep Habits
6.Reaching Out For Support AKA Loved Ones
7. Looking At What You Are Watching & Absorbing
8. Keeping A Daily Gratitude Journal
Number eight is a recently new one that I am starting back up on, I love journaling I just tend to slip up and forget but I'm loving bringing it back so I invite you to start that one with me. I have a beautiful journal music playlist and I will link that here for you :)
https://open.spotify.com/playlist/5H3Bp0nKT7aC339aHVSIJT
Please remember, when you are developing your healthy rituals and practices, choose things that resonate with YOU! Every single one of us is different, so what works for me might not work for you, choose what energizes you and fills you up the most.
Enjoy!
Liked it? The best way to support my podcast is to click ‘Subscribe’ on Apple Podcasts or ‘Follow’ on your Spotify app, and share it with someone you think might like it aswell.
As always, If you would like me to cover and talk about something in particular then please send me a message through to my Instagram @lindaquijano I'd love to hear from you! https://www.instagram.com/lindaquijano/
Bite-Sized Mindfulness where each episode is short and sweet, easy to digest and leaves you satisfied, yet thinking.
Love you lots beautiful people!
Linda x
Hi Beauty,
Welcome back, Today I invite you to join me in a gorgeous morning affirmation practise. It can be done as you wake up, cleanse your face, brew your coffee or even during the commute to work. The more you use these affirmations in the morning, the more you will begin to see the shift in energy and positivity that you have throughout the day.
Your words are POWERFUL!
I encourage you to set yourself a little challenge and listen to these affirmations for 14 days in a row, let me know how you go!
Liked it? The best way to support my podcast is to click ‘Subscribe’ on Apple Podcasts or ‘Follow’ on your Spotify app, and share it with someone you think might like it aswell.
As always, If you would like me to cover and talk about something in particular then please send me a message through to my Instagram @lindaquijano I'd love to hear from you! https://www.instagram.com/lindaquijano/
Bite-Sized Mindfulness where each episode is short and sweet, easy to digest and leaves you satisfied, yet thinking.
Love you lots beautiful people!
Linda x
Hey Lovelies,
Welcome back for another weekly episode of BSM, I'm chuffed that you're hear listening and that I have found my way into your ears. In this episode I discuss habits and how and what you can do to change and mold them to suit your life. Habits can help our work, life, relationships and our health.
Why is it important to have habits? Well there are positives and of course negatives to habits depending on what they are and how they make you feel.
I discuss the four step process of each habit, and how to enhance that and then I give you some tips and tricks that will help a new habit stick. With a small amount of initial discipline, you can create a new habit that will eventually require little, to no, effort to maintain.
For me, creating good healthy habits is all about creating the life I deserve, that you deserve. What we do, day in and day out that creates who we are, what do your habits say about you? I encourage you to listen to this episode and then make a list of the things you love, that light you up and then a list of things that don't. Act accordingly, you want to do more of the things that leave you feeling happy and healthy.Liked it? The best way to support my podcast is to click ‘Subscribe’ on Apple Podcasts or ‘Follow’ on your Spotify app, and share it with someone you think might like it aswell.
As always, If you would like me to cover and talk about something in particular then please send me a message through to my Instagram @lindaquijano I'd love to hear from you! https://www.instagram.com/lindaquijano/
Bite-Sized Mindfulness where each episode is short and sweet, easy to digest and leaves you satisfied, yet thinking.
Love you lots beautiful people!
Linda x
This is a ten minute body scan that will help you tune into your body, become more present and be mindful of how you are feeling within.
Practicing regular body scans, is a really effective way to become more mindful of how you are feeling, where are you holding tension? pain? stiffness?
The purpose of this meditation is to tune in to your body and to reconnect with your body, your physical self.
This is a time of no judgement and any sensations that you might be feeling, any thoughts that might come you feel them without judgement.
Please let me know if you like this type of mediation. It can be particularly helpful after or during a busy day and all ages can find this practice beneficial.
Thanks for tune into another episode of BSM.
Linda!
Hey You Lovely Little Thing!!!
Feeling a little overwhelmed? Stressed? Too in your head? Monkey-mind on over drive?
Spend the next few minutes slowing your mind and body by connecting with your breath and focusing on what you are most thankful for, inviting gratitude into your day!
If you found value in what you heard in this episode then the best way to support my podcast is to click ‘Subscribe’ on Apple Podcasts or ‘Follow’ on your Spotify app, and tell everyone on your block!
Also, If you would like me to cover and talk about something in particular, please send me a message through to my Instagram @lindaquijano I'd love to hear from you! https://www.instagram.com/lindaquijano/
Bite-Sized Mindfulness where each episode is short and sweet, easy to digest and leaves you satisfied, yet thinking.
Love you lots, you beautiful people!
Linda x
Hey Lovelies,
Today I have a short meditation today, that will allow you to relax and rest for a few minutes and this can be done anytime and anywhere!
Before we start I want you to thank yourself for gifting these next few minutes to your well-being. It’s important to remember that you are a priority and allowing yourself even just a few short moments of intentional reflection can have a really positive impact on the rest of your day.
Use these next few minutes to come back to the center and set an intention for the rest of the day.
Liked it? The best way to support my podcast is to click ‘Subscribe’ on Apple Podcasts or ‘Follow’ on your Spotify app, and share it with someone you think might like it aswell.
As always, If you would like me to cover and talk about something in particular then please send me a message through to my Instagram @lindaquijano I'd love to hear from you! https://www.instagram.com/lindaquijano/
Bite-Sized Mindfulness where each episode is short and sweet, easy to digest and leaves you satisfied, yet thinking.
Love you lots beautiful people!
Linda x
Hey Beautiful,
Today I'm reading some spoken word, it’s different to my usual podcasts but this is a statement from my heart through to yours. Just a short few minutes of intentional words, that I hope it leaves you feeling strong. I hope it fills you with understanding and with the knowledge that you are such a special gift. Just by being you.
I finish the episode and leave you with the question - what if I just let myself be me? I invite you to ponder, journal, reflect, sink in deep with in and ask yourself this question. What if you just showed up as you are and let yourself be you!
hmmm it's a delicious prompt to think and wonder on.
Liked it? The best way to support my podcast is to click ‘Subscribe’ on Apple Podcasts or ‘Follow’ on your Spotify app, and share it with someone you think might like it aswell.
As always, If you would like me to cover and talk about something in particular then please send me a message through to my Instagram @lindaquijano I'd love to hear from you! https://www.instagram.com/lindaquijano/
Bite-Sized Mindfulness where each episode is short and sweet, easy to digest and leaves you satisfied, yet thinking.
Love you lots beautiful people!
Linda x
All you need is some paper and something to write with, a quiet spot and you're ready to follow this beautiful guided journal practice.
G'Day!!! I'm so happy to have you here today! In this episode of Bite-Sized Mindfulness I'm discussing how to stay full on a vegan diet. I’ve been vegan for almost 3 years and I have so much fun with it and it has allowed me to get really creative, which I chat about. However, I feel like one downfall of this lifestyle is that it does require a few steps to ensure you are staying full. The reason why is because if you aren’t eating enough of the right things then you’ll definitely feel sluggish, and want to stop.
I have 6 ways to prevent this:
1. Limit Processed
2. Find Fiber
3. Stay Hydrated
4. Add Protein
5. Don't Be Afraid Of Fat's
6. Eat Mindfully
In this episode I break each of the 6 ways down. I explain why it's important and discuss ways to fuel your body and keep your hunger at bay. I share some of the things that I've found helpful and a few of the mistakes I made along the way.
DISCLAIMER - I am not telling you to switch to be vegan, nor am I trying to tell you what’s right or wrong. I’m just going to share what helped me and it might benefit you. It’s for those people out there that are doing meatless Monday or veggie Thursday or plant based Sunday. Starting small is so much better and I won’t ever claim to have all the answers and say I’m an expert because I’m not but these are some things that proved helpful for me.
During this episode I also say vegan & vegan plant-based, just know throughout this discussion I am referring to eating predominantly plant-based and in particular wholefood heavy.
If you'd like to know more about the story behind how my partner and I went vegan we wrote a blog post which you can find here: https://jakeandlindatravel.wixsite.com/jakeandlindatravel/post/why-we-eat-a-plant-based-diet
Another fun read is this VEGAN SWAPS blog post, it is packed with great ideas that don't make it confusing, it's super straight forward and informative. Highly recommend checking it out if you're thinking of leaning into a vegan plant-based diet. https://jakeandlindatravel.wixsite.com/jakeandlindatravel/post/a-guide-to-easy-vegan-swaps
I truly hope you find value and enjoy in this episode. My hope is that this podcast becomes a resource that you can use to make some decisions regarding some small steps around the plant-based vegan diet. I love this topic and it has been lovely being able to share some of my knowledge with you. I did debate if I should discuss this but at the end of the day it's a big part of my mindfulness journey and I want to share that with you.
Liked it? The best way to support my podcast is to click ‘Subscribe’ on Apple Podcasts or ‘Follow’ on your Spotify app, and share it with someone you think might like it aswell.
As always, If you would like me to cover and talk about something in particular then please send me a message through to my Instagram @lindaquijano I'd love to hear from you! https://www.instagram.com/lindaquijano/
Bite-Sized Mindfulness where each episode is short and sweet, easy to digest and leaves you satisfied, yet thinking.
Love you lots beautiful people!
Linda x
Hiya guys and welcome back. I hope you sang the heading just the way I intended!! :)
I'm so happy you're here whether you've stumbled across this in the library of podcasts or you're a regular..today you are in for a treat.
Episode 2 of Season 2 is going to be a short meditation all around the mantra... I Am Enough.
This is my absolute very favourite mantra, which is why I wanted to share it with you. There are so many meditations like this out there, I know but for me this meditation is particularly special because I like to continually remind myself that there is only one me and that I am special, I am sacred and I am enough. I think you're going to really enjoy it.
This will be available for you to continue to revisit whenever you are feeling off kilter, perhaps unworthy or as though you're not doing life "right". Each time you listen it will help you let go of that negative chatter and bring kind and gentle thoughts in.
I truly hope you find value and enjoy this episode and if you do, then the best way to support my podcast is to click ‘Subscribe’ on Apple Podcasts or ‘Follow’ on your Spotify app, and share it with someone you think might like it as well.
I invite you to visit my Instagram and let me know what you thought of this mantra practise. I love hearing from you and connecting, it's my absolute favourite part! https://www.instagram.com/lindaquijano/
Bite-Sized Mindfulness where each episode is short and sweet, easy to digest and leaves you satisfied, yet thinking.
Enjoy the rest of your week and I'll be back in your ears next Tuesday!
Linda x
G’Day!!! I’m back! Welcome to Season Two of Bite-Sized Mindfulness. In today's episode I will chat about ditching Busy Mind Syndrome. I discuss what exactly BMS is and the feeling we can have when we have a busy mind. As well as what can happen when we let our thoughts rule our day. I take you through a meditation and a grounding exercise that you can use to help regain calm and quieten the monkey mind chatter that can sometimes spiral out of control...trust me it happens to the best of us and my hope is that this episode will equip you with some tools to help keep unnecessarily overthinking at bay.
I truly hope you find value and enjoy this episode and if you do, then the best way to support my podcast is to click ‘Subscribe’ on Apple Podcasts or ‘Follow’ on your Spotify app, and share it with someone you think might like it as well.
As always, If you would like me to cover and talk about something in particular this year, please send me a message on Instagram @lindaquijano - I'd love to hear from you! https://www.instagram.com/lindaquijano/
Bite-Sized Mindfulness where each episode is short and sweet, easy to digest and leaves you satisfied, yet thinking.
Love you lots you beautiful people, it feels so good to be back!
Linda x
G'Day Bite-Sized Crew!
I hope you are all doing well?! In episode #11 I discuss the phenomenon of taking time alone, to do something that brings you happiness and joy. Basically what I riff on today is the importance of taking yourself on a solo date to do whatever it is that fills your cup.
Modern society over time has developed some negative associations with the idea of being alone. I'm here to break this belief because I believe QUALITY alone time has such a positive affect on so many different parts of your life.
Spending time alone is an opportunity to recharge, reflect, be productive, do more of the things you love, strengthen your relationships, take a mental people pleasing break or feel more independent. It's time to not let other people's opinions or ideas influence your own and really be alone to move through your own stuff the way you want to.
I love this quote and I wanted to share it because it fits this episode so well.“Yesterday I was clever, so I wanted to change the world. Today I am wise, so I am changing myself.”—Rumi
Solitude, being alone, is the key to higher self-awareness, being able to really go inwards and discover what we need and want, which then opens the door to change...welcomed change.
In this episode I mention the app insight timer. I know I've recommended it before but it's so helpful and I use it religiously. It's free to download and use, plus easy, just search what your looking for like; yoga nidra, a body scan, or morning meditation. Go give to a try and let me know what you think. https://insighttimer.com/
I truly hope you find value and enjoy in this episode and if you do, then the best way to support my podcast is to click ‘Subscribe’ on Apple Podcasts or ‘Follow’ on your Spotify app, and share it with someone you think might like it aswell.
As always, If you would like me to cover and talk about something in particular this year in 2021 then please send me a message through to my Instagram @lindaquijano I'd love to hear from you! https://www.instagram.com/lindaquijano/
Bite-Sized Mindfulness where each episode is short and sweet, easy to digest and leaves you satisfied, yet thinking.
Love you lots beautiful people!
Linda x
Hello Peaches, I hope this episode finds you well. In today's riff I share with you an affirmation that i have been breathing into existence.
I am open to an abundant life and the moment is now.Oohh my, it is so beautiful and so on point for me right now and it's the main focus of the discussion for this episode. I dive into a discussion about the difference between an abundance mindset and a scarcity mindset, basically I like to think of it as quality vs quantity.
Ask yourself - Am I approaching my life from an abundance or a scarcity mindset?
In this episode I share five tips and tricks that help with seeing life through an abundance lens rather that a scarcity lens and they are things I am doing right now to help with my own mindset.
It’s obvious we want to be living an abundant life, it’s everyone’s dream. We all want to live a prosperous life where we can be happy and feel fulfilled. While it may seem difficult for some people, in reality we already have what it takes to live an abundant life. The most important ingredient for abundance is attitude and your attitude is something you can control.
I truly hope you find value and enjoy in this episode and if you do, then the best way to support my podcast is to click ‘Subscribe’ on Apple Podcasts or ‘Follow’ on your Spotify app, and share it with someone you think might like it aswell.
As always, If you would like me to cover and talk about something in particular this year in 2021 then please send me a message through to my Instagram @lindaquijano I'd love to hear from you! https://www.instagram.com/lindaquijano/
Bite-Sized Mindfulness where each episode is short and sweet, easy to digest and leaves you satisfied, yet thinking.
Love you lots beautiful people!
Linda x
Helllo Lovelies, Thanks for tuning in and I'm very glad you have because this episode is something different and one I think I may have to try more often because I REALLY enjoyed creating this for you. It's a walking meditation because I love all things walking and meditation and together...well, its the dream duo!
This will be a guided walking practise so you will need your phone and headphones, but the idea is that you can work towards a point where you can do this practise everyday as you walk, being able to be grounded and brought back to the present moment whenever you need.
Disclaimer - Please make sure that regardless of if you are outdoors or indoors, remain aware of your surroundings, ensuring that you can see where you are walking and also hear what is happening around you. Safety always peeps!
Lastly, If you do find value and enjoy in this episode then the best way to support my podcast is to click ‘Subscribe’ on Apple Podcasts or ‘Follow’ on your Spotify app, and tell everyone on your block!
Oh and, If you would like me to cover and talk about something in particular this year in 2021 then please send me a message through to my Instagram @lindaquijano I'd love to hear from you! https://www.instagram.com/lindaquijano/
Bite-Sized Mindfulness where each episode is short and sweet, easy to digest and leaves you satisfied, yet thinking.
Love you lots, you beautiful people!
Linda x
Hey Possums, I'm so chuffed to be back in your ears for part 2 of a discussion around negative thinking aka negative self-talk. If you haven't already head over to episode #7 where I discussed the best way to overwrite the voices in your head, which is to simply start talking to them (crazy I don't think so). Go check it out and have a listen, plus I included some beautiful affirmations at the end to leave you feeling alive and radiant.
However, if you've already listened to episode 7 (thank you!) then you're in for a treat with this episode of Bite-Sized. I let you in on a question I ask myself each time I catch myself in a negative thought spiral. A way to catch it and release it and return to the present moment...sounds delicious right?!
I also include a lovely grounding technique called the 5,4,3,2,1 exercise. Now, full disclaimer I will never ever admit that I know it all and that really applies here with this podcast I am still learning. The volume does go slightly low while I take you through the exercise but nothing a little bit of practise won't fix. Apologies I am still navigating the podcasting world!
Lastly, If you do find value in what you hear in this episode then the best way to support my podcast is to click ‘Subscribe’ on Apple Podcasts or ‘Follow’ on your Spotify app, and tell everyone on your block!
Oh and, If you would like me to cover and talk about something in particular this year in 2021 then please send me a message through to my Instagram @lindaquijano I'd love to hear from you! https://www.instagram.com/lindaquijano/
Bite-Sized Mindfulness where each episode is short and sweet, easy to digest and leaves you satisfied, yet thinking.
Love you lots, you beautiful people!
Linda x
Hello hello, I'm so glad you've stumbled onto this podcast because it's a conversation I'm glad I'm finally having, and it is something I think will be quiet valuable.
In episode #7 of bite-sized mindfulness I am riffing of negative self talk. In particular the beauty of TALKING to yourself. I will discuss the best way to overwrite the voices in our head, which is to simply start talking to them. Literally talk to yourself. I also include a beautiful affirmation practice at the end and I encourage you to write these affirmations down and repeat them when ever you get a moment of silence.
Also, It's important you know that I truly believe that each thing we feel is important and valid and that you should acknowledge them. You can’t just simply wish them away or pretend that things aren’t happening. However when it starts to impact your life, your day to day flow is not the same, you're feeling down on yourself and just not being your own best friend...this is when what I discuss will be really helpful.
This is a two part episode and I will realise part 2 next week (maybe even sooner).
If you find value in what you hear in this episode then the best way to support my podcast is to click ‘Subscribe’ on Apple Podcasts or ‘Follow’ on your Spotify app, and tell everyone on your block!
Also, If you would like me to cover and talk about something in particular this year in 2021 then please send me a message through to my Instagram @lindaquijano I'd love to hear from you! https://www.instagram.com/lindaquijano/
Bite-Sized Mindfulness where each episode is short and sweet, easy to digest and leaves you satisfied, yet thinking.
Love you lots, you beautiful people!
Linda x
In episode #6 of Bite-Sized Mindfulness I take you through a journal exercise centered around appreciation. No matter if you have been journaling for years or never tried it, I encourage you to try this exercise. The relevance of appreciation has never been more appropriate than right now. It can be all too easy to get caught up in the news cycle, work hustle and just life in general. Appreciation is the act of savoring the sweet and beautiful moments in life, no matter how small.
This practise opens us up to recognising all that we have and I hope that by creating this space it invites you to think, reflect and sink deep into appreciating all that you have.
This soothing session will help you feel lighter, warmer, and more expansive. All you will need is a blank page in your journal and something to write with.
I just made a beautiful playlist on Spotify available to the public. It is filled with no lyric music and is perfect for getting the creative juices flowing. It’s also a lovely way to start or end your day. https://open.spotify.com/playlist/5H3Bp0nKT7aC339aHVSIJT
If you loved what you heard in this episode then the best way to support my podcast is to click ‘Subscribe’ on Apple Podcasts or ‘Follow’ on your Spotify app, and tell everyone on your block!
Also, If you would like me to cover and talk about something in particular this year in 2021 then please send me a message through to my Instagram @lindaquijano I'd love to hear from you! https://www.instagram.com/lindaquijano/
Bite-Sized Mindfulness where each episode is short and sweet, easy to digest and leaves you satisfied, yet thinking.
Love you lots, you beautiful people!
Linda x
Hello My Beautiful Friends, Welcome back to another episode of bite-sized mindfulness podcast. As I’ve shared with you before, I try to journal most days and I felt a huge urge to share a journal “discovery” that I had a few weeks ago, as the new year rolled in, with you.
In episode #5 of bite-sized I discuss ‘ The Three Solid Truths I Want To Remember Daily’ and why I want to prioritise them as a constant daily reminder. In order to live a happier and healthier life, full of more flow and ease.
If you haven’t already started, I highly recommend journaling because it personally brings me so much relief and freedom. I sometimes even produce a pearl of wisdom that helps me see things completely differently or at least shift my focus. Go check out a blog I wrote all about the benefits of journaling and start today...you’ll thank me! https://www.jakeandlindatravel.com/post/journaling-the-habit-that-will-help-reduce-stress
If you loved what you heard in this episode then the best way to support my podcast is to click ‘Subscribe’ on Apple Podcasts or ‘Follow’ on your Spotify app, and tell everyone on your block!
Also, If you would like me to cover and talk about something in particular this year in 2021 then please send me a message through to my Instagram @lindaquijano I'd love to hear from you! https://www.instagram.com/lindaquijano/
Bite-Sized Mindfulness where each episode is short and sweet, easy to digest and leaves you satisfied, yet thinking.
So FREAKING GRATEFUL for you all tuning in and listening, I love making this content and have lots of great things coming!
Love you lots you beautiful people!
Keep Shining,
Linda x
Hey Friends!! Welcome to a brand spankin new episode, in this brand spankin new year, who else is excited? Maybe a little apprehensive? That's okay too.
In Episode #4 of Bite-Sized Mindfulness Podcast I dive into a discussion around our SENSES! Yep that's right, going back to the basics. The reason I wanted to share and discuss this is because not enough people tune into their senses on a daily basis. What can you see, feel, smell, taste and hear.
Now, a disclaimer understandably not everyone can experience or use all their senses but this is simply a discussion regarding any of the senses you do have available.
Because when you engage with your senses, you're inviting your mind to focus on what's around you NOW & because you are observing everything around you, you are being 'forced' to slow down, to breathe and as a result return to the present moment.
So I've decided to share a technique that is absolutely magical and something that will help soothe your nervous system almost instantly and you don’t need any bells or whistles. We all need more of this right?
Because - NEWS FLASH - we are not simply put here on this big blue ball to be perfect and we’re certainly not put here to stress and over think. We are here to BE. To be happy, be kind, and be here in this moment.
I've also publish a BLOG POST on this topic too, so please use it as a resource as often as you can. Click Here To Read - 'Get In Touch With Your Senses'.
I hope you find this exercise helpful and feel inspired to try it. Remember you always have the ability to access your senses, no what where you are or what you are doing. If you loved what you heard in this episode then the best way to support my podcast is to click ‘Subscribe’ on Apple Podcasts or ‘Follow’ on your Spotify app, and tell your allll your mates!
Also, If you would like me to cover and talk about something in particular this year in 2021 then please send me a message through to my insta @lindaquijano I'd love to hear from you!
Bite-Sized Mindfulness where each episode is short and sweet, easy to digest and leaves you satisfied, yet thinking.
Thanks so much for joining me today. Its the first week of 2021 and so far I'm a BIG FAN!
I hope you continue to have a great week.
Your Host,
Linda x
Hellllo Legends! Welcome back to Bite Sized Mindfulness Podcast. In episode #3 I share a bit of a life update and let you in on what happened to Jake, myself and our gorgeous doggo when we took off for our road trip.
For as long as I can remember, it has been a dream of mine to buy and renovate a van and live on the road, in nature. I truly manifested this dream so hard that it in fact came true this year! However, In true 2020 fashion our plans didn’t go as expected and the start of what was meant to be an epic take off has been a little less glamorous ,and more of a learning experience.
With that being said, it is definitely not all bad because if 2020 taught us anything it’s bloody good resilience. When things don't go as expected, trust the reroute. We are both appreciating the place we currently find ourselves and w're both extremely grateful for family, the generosity of randoms and each other.
I hope that my story has been a little reminder that even in crappy situations, there is always a strength that we gain. Although mine isn’t anywhere near as bad as some of the situations people found themselves in this year, I wanted to share it because no ones lives are perfect. Ignore the highlight reels, and filters, because we all experience setbacks and disappointment and as a result of that we are always learning!If you loved what you heard then the best way to support my podcast is to click ‘Subscribe’ on Apple Podcasts or ‘Follow’ on your Spotify app, and tell your mates! Bite-Sized Mindfulness where each episode is short and sweet, easy to digest and leaves you satisfied, yet thinking.
Thanks so much for having me in your ears today. I also want to wish a very safe and happy Christmas. I hope you have a wonderful day, spent eating lots of delicious food, drinking all the bubbles, and hanging with great company!
Want more? Come find me on Instagram for lots of plant-based recipes, hiking photos and puppy love - https://www.instagram.com/lindaquijano/
Public Service Announcement - Download the VANALERT app if you own a van and want to belong to an extremely helpful community. https://vanalert.com/
Hi Guys! It's time for another episode of Bite-Sized Mindfulness Podcast. In episode #2 I'm sharing my thoughts and ideas for this podcast. What I want from it and how I hope to include you.
However, the main theme of this episode is GRATITUDE! It's a topic close to my heart right now. As we approach the end of what has been collectively a pretty tough year for us all. It can feel really hard not to let tough times consume us. However, in my humble opinion I believe that gratitude can take us out of our mind (and all the worst case scenarios) and bring us into the present moment.
I’ve titled this episode ‘Be A Participant Not A Spectator In Your Life’ because too often we can let life just happen to us. Spectators live as if this life is a dress rehearsal, while participants know this is a one-shot deal and live life accordingly, taking everyday as a blessing.
I cover a variety of different ways to practice gratitude through; open discussion, mediation, journaling and I also share a magic tool I learnt while doing my Masters of teaching. Have a listen to find out what it is. Use these Journal Prompts as a guide and as a way to get some internal dialogue going.
- What’s something that you’re looking forward to?
- Write about a place you’ve been that you’re grateful for. How did it make you feel?
- Give yourself some body love and write about your body or health - How are you grateful for your body and/or your health?
- Open the door or window and look outside. Immerse yourself in nature. What’s something you’re grateful for outside?
- Write about a friend that you’re grateful for - a teacher, mentor, perhaps a family member or colleague (someone that makes you feel good)
- Write about 3 things you’re grateful for today - This is what I'm currently doing at the moment over on my Instagram. If you'd like to join me and find out more - visit me @lindaquijano
I wrote also wrote a blog post on journaling. Not heavily gratitude related but it does make for a great starting point if you are new to journaling. Check it out: https://www.jakeandlindatravel.com/post/journaling-the-habit-that-will-help-reduce-stress
I hope this episode offers some insight into the many different aspects of daily gratitude. Remember - It is a little bit of work, for a lot of reward!
If you loved what you heard then the best way to support my podcast is to click ‘Subscribe’ on Apple Podcasts or ‘Follow’ on your Spotify app, and tell your friends!
Bite-Sized Mindfulness where each episode is short and sweet, easy to digest and leaves you satisfied, yet thinking.
Thanks so much for having me in your ears today. I feel so supported already and a quick shout out to anyone who shared the launch with me last week, you are truly so special! I hope you have a wonderful day!
Your Host,
Linda x
Welcome to Episode #1 of Bite-Sized Mindfulness Podcast. I am so grateful to have you joining me today as I jump into the world of podcasting. In today's episode I will be discussing all things procrastination, from why and when we do it. Most importantly I will be sharing a list to tips and tricks to overcoming overwhelm and procrastination. Take what you find useful and leave the rest because not everything will resonate and that's okay.
Ever feel like you have all the ideas but are completely overwhelmed about the task ahead? I thought that now was the best time to start thinking about ways we can really achieve our goals moving into the new year. 2021 = BIGGER and BRIGHTER!
Sometimes all we need is a gentle reminder that it's all okay and have the tools to get out of the procrastination black hole. I wrote a blog post on this at the start of the year when we were in lock-down. Check it out: https://www.jakeandlindatravel.com/post/10-ways-to-beat-overwhelm-and-procrastination-during-unsettling-times
I hope this episode has inspired you and leaves you feeling confident to go pursue your dreams. If you loved what you heard then the best way to support my podcast is to click ‘Subscribe’ on Apple Podcasts or ‘Follow’ on your Spotify app, and tell your friends a new podcast has launched. Bite-Sized Mindfulness where each episode is short and sweet, easy to digest and leaves you satisfied, yet thinking.
Thanks so much for have me in your ears today. I feel extremely honored and can't wait to see where this platform takes me. I hope you have a wonderful day!
Want more? Come find me on Instagram for lots of plant-based recipes, hiking photos and puppy love - https://www.instagram.com/lindaquijano/