The Pausecast: Recent Episodes

Rachael O'Meara

The Pausecast is an interview podcast series with leaders on the cutting edge of emotional intelligence, mindfulness, neuroscience, and transformation for human potential.

Rachael O’Meara is the author of Pause: Harnessing the Life Changing Power of Giving Yourself a Break (TarcherPerigee, 2017). Her book Pause was named one of 2017's top business books for your career, and was featured in the New York Times, HBR and on WSJ.com among other world renown publishers. She is a transformational leadership and executive coach, assisting others to fulfill their potential. She is a sales executive at Google and also hosts authors who have meaningful messages about mindfulness and emotional intelligence for the Talks At Google YouTube channel. She is certified in Transformational Coaching from the Wright Graduate University for the Realization of Human Potential and has an MBA from Fordham University.

In Ep. 166 of The Pausecast (also in video) ...

Why it's easy to fall into Golden Handcuffs, and how it's not an easy answer but it is solvable!
Hear Rachael's tale of Golden Handcuff Syndrome and what happened
The No. 1 thing you can do to prevent golden handcuff syndrome
How managers play a critical role in how to move in or out of golden handcuffs
How to leverage your organization to get out of this predicament
How to recognize your scarcity and what beliefs are likely preventing your escape
How to reflect on what quality of life you are willing to explore, how you are feeling, or talking to others (networking) that you may be missing out on and how to think differently about it

...and so much more!

About Dr. Bob Wright

Considered by many to be one of the leading thinkers in human development, Dr. Bob Wright (www.drbobwright.com) is an internationally recognized visionary, educator, program developer, author, speaker, entrepreneur, consultant, and executive coach. Recognized as a top executive coach by Crain’s Chicago Business, he has coached CEOs across the country from leading name public companies to entrepreneurial startups.

In Ep. 165 of The Pausecast...

Join Rachael and fellow authors' book launch party that was recorded for their book that launched Sep 20th 2024: Leading with Self-Awareness: Starting from the Inside Out.
Hear how the book's 4 sub-categories worked and who wrote in what area:
Living Authentically
Believing and belonging (Rachael's chapter: Beyond Myself is chapter 4)
Embracing Change
Opening to Wonder
Hear from Scott Schute, co-founder of Changing Work who published the book and why he started this community, and how it's like the Quakers.
Hear the stories from co-authors including Jeff Jacobs, Nicole Seawell, and Tim Van Ness among others.
How you can get involved if you're interested in belonging to a community of like-minded conscious leaders, or want to write a book yourself.
Purchase your copy on kindle or paperback here: https://www.amazon.com/dp/B0DHD3F644

🎙️ Episode 70 of The Pausecast: Pause Like a Pro - How Founders Get $#@! Done with Style

🔍 Discover why pausing is crucial, even when your to-do list seems endless.

🌟 Uncover the power of the iceberg model for boosting productivity.

👔 Learn how corporate leaders benefit from strategic pauses.

🧠 Bust myths about pausing and its connection to Emotional Intelligence (EQ).

💡 Explore actionable tips to revolutionize your approach.🌱 Find out why doing less can lead to achieving more in the long run!

🎧 Tune in to learn how mastering the art of pausing can elevate your leadership game and optimize your results!

About Rachael O'Meara

Rachael O’Meara, MBA, MA, ACC, is an executive coach renowned for empowering successful leaders with proven tools to excel. With over a decade at Google, she brings invaluable insights into effective leadership. As co-founder of SIC Venture Studio, Rachael drives innovation at the intersection of leadership and entrepreneurship. Her acclaimed book, "Pause," is a pivotal resource for career growth. Featured in the New York Times, WSJ.com, HBR, and on TEDx stages, Rachael inspires audiences worldwide with her transformative approach to leadership and personal development.

Ready to elevate your leadership journey? Download Rachael's free guidebook to start transforming your leadership today: ⁠Get your free guidebook here⁠

or here:

⁠https://pages.rachaelomeara.com/guidebook

Welcome to the inaugural start-up edition of The Pausecast...from time to time I'll feature specific Pausecast episodes for startup founders - founders and entrepreneurs ready for their next level of leadership!

This week, we kick off it off with a quick 12 minute episode - a Breathwork Break in our practice session (aka experiential, join me and follow along!)

In Ep. 163 of The Pausecast...

Learn how Rachael is melding her worlds of Power of Pause and SIC Venture Studio, her biotech focused venture studio where she is leading and coaching founders to master their EQ.
Hear the hand-written advice from 81 year old Pause-fan Judy.
Join Rachael in 3 rounds of breathwork using the tri-active breath.
Clear stress and enjoy the rest of your day using this powerful practice.

Of course you don't need to be a start-up or a founder to learn these practices, but they are designed for this audience and all leaders they resonate with.

Watch or listen on Spotify or your favorite podcast platform.

Watch on YouTube or subscribe here:

🎙️ In Ep 162 of The Pausecast... Choice Beyond Hard Work with VIP guest Eric Nehrlich...

Join us for a heartfelt and insightful conversation with fellow Google colleague Eric, as we delve into the transformative power of making thoughtful choices beyond mere hard work. This episode is a treasure trove of wisdom for founders and corporate leaders ready to work with ease, productivity, and results - without the overwhelm.

🌟 Experience Eric's guided Pause and hear what Rachael learned from it.

📖 Listen to Eric's candid story about telling his boss not to promote him because he was burning out.

🔄 Discover how Eric found his groove again and reignited his passion.

🛠️ Uncover the No. 1 skill that every leader needs today.

🎯 Learn about Eric's 3-prong strategy for success in both life and work.

...and so much more!

This episode is brimming with Eric's wisdom, authenticity, and actionable insights. Tune in to find out how intentional decision-making and strategic pauses can elevate your leadership journey and foster meaningful impact and about his book, You Have a Choice.

Don't miss this enriching conversation, perfect for founders navigating fast-paced industries!

Watch on YouTube: https://youtu.be/5TmZ9ej7k7E

About Eric Nehrlich:Eric Nehrlich is an executive coach who helps leaders have more impact by drawing on his 25 years of experience in the tech industry. He loves to identify and challenge mindsets and habits that hold people back from their next level of leadership. He published his first book in 2023, You Have A Choice: Beyond Hard Work to Meaningful Impact, which he wrote to share the principles and mindsets that have helped him and his clients achieve greater success.

About Rachael O'Meara

Rachael O’Meara, MBA, MA, ACC, is a distinguished executive coach, author and TEDx'er empowering successful leaders with proven tools to excel. Leveraging over a decade at Google, she offers invaluable insights into effective leadership strategies. As co-founder of SIC Venture Studio, Rachael drives innovation at the nexus of leadership and entrepreneurship.

Ready to elevate your leadership journey?

Download Rachael's free guidebook to start transforming your leadership today: ⁠Get your free guidebook here ⁠or ⁠https://pages.rachaelomeara.com/guidebook ⁠#changingwork #podcasts #leadershippodcast #choicing #leadership #executivecoaching #engcoaching #newbooks #emotionalintelligence #eq

🎙️ Episode 161 of The Pausecast: Mastering EQ and Presence with Dr. Daniel Goleman

Join us as Dr. Daniel Goleman, renowned psychologist and author, shares insights to help founders enhance their Emotional Intelligence (EQ) and presence.

🌟 Discover practical strategies to cultivate EQ for effective leadership.

🧠 Learn how to be more present and engaged in your daily interactions.

💡 Gain actionable tips from Dr. Goleman on mastering EQ for personal and professional growth.

🔑 Unlock the secrets to building meaningful connections and fostering team success.

Don't miss this transformative episode packed with tools to elevate your leadership journey!

About Dr. Daniel Goleman

Daniel Goleman, Ph.D., known for his bestselling books on emotional intelligence, has a long-standing interest in meditation dating back to his two years in India as a graduate student at Harvard. A psychologist who for many years reported on the brain and behavioral sciences for The New York Times, Dr. Goleman previously was a visiting faculty member at Harvard. Dr. Goleman has received many journalistic awards for his writing, including two nominations for the Pulitzer Prize for his articles in the Times, and a Career Achievement award for journalism from the American Psychological Association.

Links:

⁠http://www.danielgoleman.info/⁠

Dan's publications and coaching program: ⁠https://www.keystepmedia.com/ ⁠

EI Coaching: ⁠https://courses.keystepmedia.com/⁠

12 Primers for EI sub-categories: ⁠https://www.keystepmedia.com/shop/12-leadership-competency-primers/#.WvcdldMvzOQ⁠

Dr. Paul Ekman's work on facial expressions: ⁠https://www.paulekman.com/⁠

About Rachael O'Meara

Rachael O’Meara, MBA, MA, ACC, is an executive coach renowned for empowering successful leaders with proven tools to excel. With over a decade at Google, she brings invaluable insights into effective leadership. As co-founder of SIC Venture Studio, Rachael drives innovation at the intersection of leadership and entrepreneurship. Her acclaimed book, "Pause," is a pivotal resource for career growth. Featured in the New York Times, WSJ.com, HBR, and on TEDx stages, Rachael inspires audiences worldwide with her transformative approach to leadership and personal development.

🎙️ In Ep. 160 of The Pausecast...

🌟 Experience an active noticing pause led by Dr. Ellen Langer.

🔍 Discover how active noticing helps manage stress and overcome overwhelm.

🤔 Learn the difference between #defensivepessimism and #mindfuloptimism for coping with uncertainty.

💡 Uncover the two essential insights about stress everyone should know.

🌱 Explore why being hopeful doesn't mean being naive.⚖️ Understand why work-life integration is more valuable than balance.

🎭 Embrace the importance of play and engagement.

🧠 Learn surprising lessons from copulating rats, The Simpsons, and the default modes of the mind.

👩‍🏫 About Dr. Ellen Langer:Dr. Ellen Langer, Ph.D., pioneering social psychologist and author, known as the "mother of mindfulness." With over 35 years of research, she explores mindfulness, illusion of control, aging, decision-making, and health. Join us to delve into her groundbreaking insights!

👩‍🏫 About Rachael O'Meara

Rachael O’Meara, MBA, MA, ACC, is an executive coach renowned for empowering successful leaders with proven tools to excel. With over a decade at Google, she brings invaluable insights into effective leadership. As co-founder of SIC Venture Studio, Rachael drives innovation at the intersection of leadership and entrepreneurship. Her acclaimed book, "Pause," is a pivotal resource for career growth. Featured in the New York Times, WSJ.com, HBR, and on TEDx stages, Rachael inspires audiences worldwide with her transformative approach to leadership and personal development.

Note: this cover art was from hosting Dr. Langer at Google for her mindfulness talk to leaders when we 1st met, circa 2017.

In Ep. 159 of The Pausecast...

Learn the boosted benefits that happen when we put ourselves in a state of heart coherence using the power of conscious breath
Practice an integrative session to create your own state of heart coherence
Create a direct line of communication with your heart brain and maximize your intuitive leader using 2 powerful questions

Pro tip (not mentioned in the recording): As you settle in, think of something or someone you're grateful for. Picture in your minds eye, and then start to breathe. This will help you get into coherence easier and faster.

To learn about the scientific proven benefits of breathwork, go here: https://youtu.be/pVxWNcC63zo

🎙️ In Ep. 158 of The Pausecast...

🌟 Immerse yourself in a refreshing pause led by Julie.
🎭 Julie shares her personal journey to embracing playfulness.
🤹‍♀️ Discover why "AI" (Apply Improv) is on the rise and its benefits for leaders.
🙌 Embrace the value of making mistakes.
🧠 Learn about mental drainage keywords to avoid and energizing ones to embrace.
🤫 Unveil the mysterious "OTHER" 4-letter word.
🎲 Find out how play reduces risk-taking for leaders.
🚫 Identify the corporate colleague's nemesis: the opposite of play.
🔑 Remember the 3-word mantra for effective leadership.

Tune in for insights, laughs, and actionable tips to enhance your leadership journey right here.

Watch on YouTube: https://youtu.be/lTPLQ_gJsx0

LeadershipDevelopment, #EmbracePlay, #ImprovLeadership, #LearnFromMistakes, #PlayfulLeadership, #CorporateCulture, #LeadershipSkills, #MindsetShift, #PodcastEpisode, #ProfessionalDevelopment, #emotionalintelligence, #changingwork, #ImprovEQ , #otherAI

🌟 As a high-achieving business leader, are you craving calm and energy in just a few minutes a day?

Tired of putting yourself last? Imagine a daily 5-minute ritual that fuels your energy and brings calm.

In Episode 157 of The Pausecast:

Join Rachael for a grounding pause session.
Discover quick ways to nourish and sustain yourself daily.
Explore the top reasons why pausing leads to thriving.
Learn Linda Graham's 7 self-soothing techniques (plus a bonus!) from "Bouncing Back."
Understand how mindful self-soothing boosts resilience and energy, empowering consistent thriving.

...and much more!

Transform your state and nervous system in <5 minutes, ready to use anytime.

🎙️ Episode 156 of The Pausecast: Dive into the world of Whole Brain Living with Dr. Jill Bolte Taylor!

🧠 Discover how pausing is essential to Whole Brain Living.🌟 Meet the fascinating "4 main characters" of the brain.💡 Learn the transformative Brain Huddle exercise to navigate trigger moments and live more fully.

🔍 Meet Dr. Jill Bolte Taylor:Author of the bestselling "My Stroke of Insight" and "Whole Brain Living."📚 Her TED talk on stroke has over 27.5 million views and made history as the first viral TED talk.

👉 For more insights and her latest book, visit: Dr. Jill Bolte Taylor's website

About your host, Rachael O'Meara

Rachael O’Meara, MBA, MA, ACC, is an executive coach renowned for empowering successful leaders with proven tools to excel. With over a decade at Google, she brings invaluable insights into effective leadership. As co-founder of SIC Venture Studio, Rachael drives innovation at the intersection of leadership and entrepreneurship. Her acclaimed book, "Pause," is a pivotal resource for career growth. Featured in the New York Times, WSJ.com, HBR, and on TEDx stages, Rachael inspires audiences worldwide with her transformative approach to leadership and personal development.

Watch on YouTube here:

This is one of the most popular Pausecast podcasts, so let's revisit this updated and popular topic!

In this episode:

Join a pause led by Rachael
Why having a personal brand matters and how it can ignite your confidence
3 Step recipe for confidently crafting your personal brand
Learn what a redemptive narrative is and how it helps your personal brand

In Ep. 85, join Rachael for an integrative breathwork session for corporate leaders - a chance to practice the power of breathwork that's in service to all our doing.

Our mantra is a simple one and it's easier said than done: "I let go."

That's where the power of breathwork comes in - we get the mental side out of the way, and pay attention to our breath and how our bodies experience it.

If you're new to breathwork, go here to hear what to expect or set yourself up for success: https://youtu.be/2hB--GHGPQg

To learn about the scientific proven benefits of breathwork, go here: https://youtu.be/pVxWNcC63zo

Watch this episode on YouTube here: https://youtu.be/_Wq-UzCTnQE

After you listen, how was your experience? Share this episode with someone who could use some support right now to pause, or follow the mantra.

Here we go...

In this Ep. of 153 of The Pausecast...- Pause led by Pam, and how to remember who you are- Pam's story and how she wound up being expert in leadership and marketing- Why most business leaders fail when they try to do it all themselves- What it means to show up #authentically as a business leader- The No. 1 attribute for business success and how to think about it - #trust- What Pam's next book is about and why you need to know about itWhy you need to know Pam Slim:Pamela Slim is an award-winner author, speaker and agency owner who has spent three decades helping business owners scale their businesses and IP. Pam’s agency specializes in the design and development of certification and licensing programs. Pam is the author of Escape from Cubicle Nation (Penguin Portfolio, 2009), Body of Work (Penguin Portfolio, 2014) and The Widest Net (McGraw Hill, November, 2021, winner of Best Sales and Marketing Book of 2021 from Porchlight Books). For more info visit https://pamelaslim.com/ Listen and subscribe to The Pausecast here: https://open.spotify.com/show/0gwMb3HMQWfNyLoIvaAaLQ

Watch on YouTube here: https://youtu.be/INp1MgLPpno #powerofpause #podcast #pausecast #changingwork #pamelaslim #emotionalintelligence #authenticity #equity #buildingculture #executivecoaching

In this Ep. 152 of The Pausecast...

My story of my client Julie and what she overlooked when she started her job search.
What approach is usually taken and we think about, and the approach that is often overlooked
How to have an effective job search and what can keep you inspired
How to think about your next adventure or stepping stone in your career even if you aren't currently interviewing

changingwork #socialintelligence #emotionalintelligence #leadershipdevelopment #readingtheroom #transformationalleadership #transformationalleaders #highperformanceteams #executivecoaching

Watch on YouTube: https://youtu.be/81V4plD4jx8

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In Ep. 151 of The Pausecast...

Learn what social intelligence is (SI) and how it differs from emotional intelligence (EQ) and how it can help you be a better leader as you incorporate more aspects of it.
What the 2 sub-types of SI are
How do we manage our EQ in relationship with others
how transformational leaders use SI in service to whom they lead
The history of Social Intelligence - it's over 100+ years old and 1st written about in 1926.
How SI progressed over the last century which led to our common definition that was brought to the business world in 1996 and came to be as we know it today through Dr. Daniel Golemans best selling book, Emotional Intelligence.
How transformational leaders can leverage SI to build more trust and rapport so they can be better influences, close more deals (aka #sales) and have more successful relationships
How positive emotions influence SI and how to prioritize those.

changingwork #socialintelligence #emotionalintelligence #leadershipdevelopment #readingtheroom #transformationalleadership #transformationalleaders #highperformanceteams #executivecoaching

Watch on YouTube: https://youtu.be/jASofx8hpqw

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In Ep. 150 of The Pausecast...

Join Rachael for a 30 minute gudied meditative breathwork session for corporate leaders who are ready to shine!
Our mantra "I am awake"How are you awake to who you are become as a corporate executive who feels ready for their next level of leadership and still feel sustained?This practice will bring you closer to that.- Breath Pattern & flowBodyscanTri-active breathHalo ActiveBlow breathHalo ActiveTriactive breath

Watch Ep. 150 and subscribe to YouTube:

https://youtu.be/wJ8iTgeuuW8 #breathworkforleaders #leadershpidevelopmement #changingwork #emotionalingelligence #breathwork

The 2nd Tuesday of everymonth stay tuned for a breathwork feature, designed to heal your body so you can show up more resilient, confident, and present.

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In Ep. 149 of the Pausecast...

Join Kerri in a guided pause and learn the high empathy questions to ask yourself
Why we should care about empathy
Kerri's story of #burnout
Two techniques to strengthen your #empathy muscles
The best way to check in with colleagues and how recognition plays a part
Self-empathy vs. self-compassion and why they're different
Feminine values and why they're so needed today in leadership
What to say when you're asked, "how are you?"

Why you need to know Kerri Jacobs

Kerri led high performing teams at Google for over 15 years, where her roles included Head of Global Resilience and Head of Activation. Her obsession with empathy in leadership and inclusion in every aspect of life led her to create the program and roll it out to leaders at Google and beyond. She can be found and contacted through her website www.leadingwithempathy.com

Watch on YouTube: ⁠https://youtu.be/Lsl_e7rlqu8⁠

pausecast #podcast #leadershipdevelopment #powerofpause #changingwork

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In Ep. 148 of The Pausecast...

Understand what EQ really means as a transformational leader
Why we need transformational leaders, and what makes them difference from change agents.
What the 4 "I"s framework is for every transformational leader to know

Idealized Influence

Inspirational Motivation

Intellectual Stimulation

Individualized Consideration

Which researchers and authors came up with them in 2006 and the book you can find them in.
How to build on the qualities you're good at, and get better at the one's you want to develop.

Watch this episode on YouTube here: https://youtu.be/bWt1670AXy8

changingwork #emotionalintelligence #executivecoaching #leadershipdevelopment #transformationalleadership #innovation #successfulmindset #womenleaders #womenininbiotech

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"The body is a tuning fork." - Dr. Candace Pert

In Ep. 147 of The Pausecast learn about Dr. Candace Pert and her research how emotions are stored in the body at a cellular level, what it imacts, and how it affects everything form your stress to your hormones to your immune system.

As a high functioning corporate leader, it's important to know your body EQ and how your body can regulate or release emotions that are stored in the body over time.

Fascinating research and insights for all leaders.

Watch this on YouTube: https://youtu.be/D8f9Nb_jisY

Read Rachael's article on this topic: https://www.linkedin.com/pulse/whats-your-emotional-intelligence-body-eq-rachael-o-meara-lz9le/

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In Ep. 146 of The Pausecast...

We go through a meditative breathwork session using the mantra, "I am the healer" along with the breath pattern:

Halo Active
Bliss Breath

repeat 3x and then

2 top holds

1 bottom hold

After this practice, I invite you to journal or write down anything that comes up in your mind. Verbal processing sometimes isn't always available when we practice, so journaling can help process and integrate the session for you.

Enjoy, and don't forget the power of breathwork and its tremendous benefits (see Ep. 141 for the written benefits of breathwork)!

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In Ep. 145 of The Pausecast...- Join Scott in a Compassion Pause, and why compassion helps your ROI at work.- Scott's LinkedIn story and how it ties in with mindfulness and leadership- What it means to have a Full Body Yes- How Scott witnessed his Orange Rhino as a sign and why it's on the cover of his book- 4 steps to get more change from work, and how to do it from the inside out- How Scott's latest endeavor, Changingwork.org came about and how it helps entrepreneurs, solopreneurs, and enterprises be great collaborators and leadersLINKS:- https://www.changingwork.org/

COUPON CODE: podcast24 for an extra free month of membership (plus existing 30 days to trial) - that's 60 days of free membershipListen and Subscribe on YouTube: https://youtu.be/2KUcCshByb4

Why you need to know Scott:Scott is at the intersection of the workplace and ancient wisdom traditions. He blends his experience as a Silicon Valley executive with his lifelong practice and passion as a wisdom seeker and teacher. In his most recent role at LinkedIn, Scott was the Head of Mindfulness and Compassion programs. He has been a pioneer in creating workplace mindfulness programs and advancing the discussion around compassion in the work context. His latest venture, Changing Work, seeks to curate the best practices of conscious business and make them more widely available. He is the author of the award-winning book "The Full Body Yes". Learn more at https://www.scottshute.com/

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💪 Let's break the cycle of procrastination and lead with action like the corporate leader you are meant to be. 👩‍💼

In Ep. 144 of The Pausecast...

Rate yourself how you are as a procrastinator for a baseline to know where you are (1-5)
Understand the pyschology and neuroscience behind what's happening when you procrastinate.
What to ask yourself to get in front of procrastination and turn it into proficiency and completion.

How to move forward with your new skills and insights to not procrastinate and actually do the work!

Watch Ep. 144 on YouTube: https://youtu.be/mxcgt9Dot3o

NoMoreExcuses #TimeToTakeAction #emotionalintelligence #podcast #pausecast #CorporateLeaderGoals 🔥 Let's do this! 🌟 #EndProcrastination #TakeActionNow #LeadWithPurpose

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In Ep. 143 of The Pausecast...

learn the 5 signs you qualify as a lonely leader - How many signs do you have?
How to get out of lone wolf mode and how women leaders tend to fall into LLS
Next steps you can take for exiting lonely leader syndrome, once and for all

Watch on YouTube: https://youtu.be/xJUCZrY2kqc

podcast #emotionalintelligence #leadershipdevelopment #executivewomen #leadershipcoaching #supportleader #changingwork

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In Ep. 142 of The Pausecast...

It's all about the 3 steps to 10x your downtime - whether it's this weekend, a summer trip, or time to think.

Have you ever found yourself anticipating joy and fun for an upcoming holiday trip, only to find yourself pre-occupied with thoughts or issues before jetting off? The entire trip seems like a blur and you realize you are no more rested or refreshed than before you left.

Despite our best efforts, it is all too easy to feel shortchanged after a holiday, usually because we spend more time planning what to do ("see this", "visit that", "spend time with x") versus little to no planning on the quality of how we want to experience and feel during our time away.

The good news is that with a few minor tweaks you can set yourself up for a blockbuster holiday by strategizing how and what you plan in three simple steps:

1. Create your vision

2. Set your intention

3. Create your plan

We dive into this Episode 142 which will translate to...

Feeling like time expands
Feeling more rested, relaxed and refreshed
Ready to re-engage and come out of whatever your next down time is ready for action and feeling like you actually did take a break, rest, or pause.

Watch Ep. 142 on YouTube: https://youtu.be/mOWe3pjTFVQ

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Research tells us that cultivating a sense of calm and presence through breathwork, you can make better decisions, communicate more effectively, and lead with authenticity and compassion.

Here's a few more research-backed benefits to know about the power of conscious breath:

Stress Reduction: Significantly reduce stress levels by activating the body's relaxation response. This can lead to lower levels of cortisol, the stress hormone, and promote feelings of calmness and relaxation.
Improved Mental Clarity: Enhance cognitive function and mental clarity. Research suggests that deep breathing techniques can increase oxygen flow to the brain, improving focus, concentration, and decision-making abilities.
Enhanced Emotional Regulation: Regulate emotions more effectively. Studies have indicated that mindful breathing practices can help decrease negative emotions such as anxiety, depression, and anger while promoting feelings of positivity and emotional balance.
Better Sleep Quality: Promotes relaxation and improve sleep quality by calming the nervous system and reducing bedtime stress.
Increased Resilience: Research suggests that incorporating breathwork into daily routines can improve resilience and overall well-being.
Enhanced Immune Function: There is evidence to suggest that meditative breathwork can positively impact the immune system. Increase the activity of immune cells, improve circulation, and support overall immune function, helping the body better defend against illness and disease. Yes, please! 🙌🏼
Reduced Blood Pressure:

So, my leader friends, do take a moment today to pause, breathe with me, and connect with yourself on a deeper level.

Your body and mind will thank you for it. 🌟 #MeditativeBreathwork #HealingTrauma #CEOsuccess

In Ep. 141 of The Pausecast...

✅ Discover the power of intentional practice using meditative breathwork how it is 10x more powerful than m🙃ediation alone

✅ Learn the breath pattern: Halo active (2 part breath), blow breath shorter inhale/exhale snapping belly out, top. hold x2)

✅ Discover why it's important to align so that you can show up more in your own empowered leaders self

Watch and subscribe on YouTube: https://youtu.be/mQrIq7N5SiA

Reading Reference: Pocket Mantras by Tanaaz Chubb

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In Ep. 140 of The Pausecast...

Join a Pause led by Jessica
Jessica's story and her "crisis of purpose"
How to take a long pause from work and feel even more purposeful
How Jessica's book, Reimaging Workplace Well-Being works for culture and purpose
The biggest 50th birthday gift Jessica gave herself in 2021
The No. 1 Question to ask yourself if you're looking for feel more purposeful and better well-being, and how well-being usually doesn't address it
How to address what can come off as spiritual at work regardless of what you believe or your background
How to support purpose-driven practices from the company / leadership side
How you can honor your spiritual path at work
The 3 things needed to update your corporate wellbeing scorecard

Watch on YouTube: https://youtu.be/nzw8zso64c4

About Jessca Grossmeier:

Jessica Grossmeier, PhD, MPH is an award-winning researcher, speaker, and author of Reimagining Workplace Well-being. She is a leading voice in workforce well-being and was recently recognized as one of the most influential leaders in health promotion. Jessica currently works with employers and well-being service providers to identify evidence-based practices to support employee well-being and foster a culture of health.

About host Rachael O'Meara

Rachael O’Meara, MBA, MA, ACC is a leadership and executive coach helping successful leaders learn the proven tools and strategies to rise to their next level of leadership - without the overwhelm. Her previous thirteen years at Google helps her have a pulse on what it takes to be a successful leader as partner of SIC Venture Studio and in her private practice. Her first book Pause was a top business book for your career, and Pause the Journal came out in 2022. She's been featured in the New York Times, WSJ.com, HBR, and on the TEDx stage. Learn more at www.rachaelomeara.com

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In Ep. 139 of The Pausecast...

What and why you need to know about wEQ as a high EQ leader
The evolution of going from IQ to EQ to wEQ in the workplace, and why wEQ is necessary now more than ever in the business world.
How IQ doesn't cut it anymore as a corporate leader, period.
How EQ doesn't cut it anymore as a corporate leader, but wEQ does.
What systems thinking is, and how to think in terms of systems at work
What the function of a system is and how it has to do with wEQ
The impact you and your team can experience going from EQ to wEQ in the workplace. It's big!

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In Ep. 138 of the Pausecast, I delve into the common struggle of not staying focused as a corporate leader. In other words, stop chasing all the things, aka shiny objects. Are you constantly jumping from one task to the next, feeling overwhelmed by the myriad of distractions at work?

I share insights on why we leaders tend to scatter our attention and offer practical strategies for regaining focus and clarity as the leaders we were born, and aspire to be!In this Ep. 138 of The Pausecast...- Discover the underlying fears that drive executive leaders to pursue "all the things" and learn how to recognize and address them.- Explore the importance of being present and how sensory perception can anchor executive leaders in the moment.- Uncover the power of knowing your "why" and how it can guide priorities and actions in the corporate world.- Develop emotional intelligence skills to navigate feelings of fear and uncertainty, paving the way for more intentional decision making and productivity.Join me as I empower executive leaders to break free from the cycle of distraction and step into a more focused, purposeful way of leading.Watch on YouTube: https://youtu.be/JDdfMTNf3dU

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In Ep. 137 of The Pausecast...

Join me in this meditative Breathwork Session - 33 minutes of intro, breathing and knowing I've got you and you've got you through the twists and turns of life!What gets to be here today?Our Breath Pattern I'll guide and lead you through: Halo active (inhale nose, exhale mouth audibly)Blow breath (shorter breath in and out thru mouth, snapping belly on the exhale)Halo active Blow breathTop hold

Afterwards, notice what feels different for you, and if anything has shifted or change.

It's so important to apply the practices that can make us more impactful, better leaders.

This is definitely one to try.

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In Ep. 136 of The Pausecast...- Learn why Yoga Nidra is such a great go-to Pause- Lisa's story in the book, "Go!" which is part memoir, part career toolkit, part ethics- How Lisa made her career move from corporate to 'accidental entrepreneur' and founding Minor Guard - an app to prevent humantrafficking.- How Lisa's 2016 plunge into AI as an Intrapreneur at Intel has served her- Digital Device Pauses and what works best and the tech Lisa uses to help her family create rules around digital device pauses.- Why corporate leaders need to know the business value of AI- How to access Lisa's ebook

Listen on YouTube here: https://youtu.be/KP89lKdBq3c

Other links referenced:

Yoga Nidra: https://youtu.be/ApQ9NovgnA4?si=bX4vxPsWSLH4J6m6
Lisa's Free gift: A preview of her book, Go! https://lisathee.com/go/ Why you need to know Lisa:Lisa Thee is a renowned thought leader and expert in the fields of artificial intelligence, career transformation, and ethical technology. With over two decades of experience, Lisa has dedicated her career to driving innovation and empowering individuals and organizations to thrive in an ever-changing world.Lisa's passion for harnessing the potential of AI to create positive change led her to become a sought-after international keynote speaker, inspiring audiences around the globe with her insights and vision. She has been honored with numerous awards, including the "2023 International Impact Book Award" for her groundbreaking book, "Go! Reboot Your Career in 90 Days”, 2023 Gold Viddy award for Long Form Series “Navigating Abroad”, and she is finalist for the 2023 Executive Of The Year - Stevie Awards for Women in Business.As the CEO and Co-Founder of Minor Guard, an AI software company dedicated to online safety, Lisa combines her technical expertise with a commitment to ethical AI practices. She is also known for her work with leading healthcare and technology organizations, including Microsoft and UCSF's Center for Digital Healthcare Innovation.Lisa's TEDx talk, "Bringing Light To Dark Places Online: Disrupting Human Trafficking Using AI," exemplifies her dedication to using technology for social good. She is a respected advisory board member and board director for organizations at the forefront of technology, ethics, and human rights.Connect with Lisa and discover more about her work, insights, and transformative ideas. Join her on a journey of empowerment, innovation, and ethical leadership.Talks about: #AI, #Entrepreneurship, #HumanTraffickingAwareness, #WomeninSTEM, #AIEthics

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Years ago, this topic scared the crap out of me because I couldn't imagine for the life of me how to show up at work and still show up as a very spiritually connected person at work. Today, I can look back and know that both of these qualities can co-exist and uplevel you as a leader - but we need to know we can show up this way - which is what this episode is all about!In this Ep. 135 of The Pausecast...- Know what a mystic is, and what it isn't- How to apply the same principles of a mystic as a corporate leader- How to step into your greatness and be an even better leader as a result of embracing your mystic side. - Benefits of embracing your inner mystic as a leader, and how it can serve you and your team (and they don't even have to know you think of yourself that way!).

Watch on YouTube here: https://youtu.be/OHsYxuJzgWU

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Ever wonder what you're really telling yourself when you don't feel like learning something new, can't be bothered to develop yourself in some way? 🤔

Tune in to Episode 134 of The Pausecast, because we're diving deep into some juicy topics! 🎧💡

We'll uncover those sneaky limiting beliefs that are holding you back from growth and success. 🚫
But fear not! We've got the secret sauce to flip the script and transform your story. 📖✨

Get ready to boost your awareness, presence, and unleash the brilliant leader within you! 💪🌟
Listen up, because it's time to shine and show the world what you're truly made of! 🌈

Don't miss out on this transformative episode - your future self will thank you! 💥🙌

You can Listen to this Ep. 134 also on YouTube here: https://youtu.be/eT6b0zegZWk

ThePausecast #EmpowermentPodcast #TransformationTuesday #BreakthroughBeliefs #ShineBrightLeaders #MindsetMastery #emotionalintelligence #executiveleaders #podcast #pausecast #powerofpause

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In Ep. 133 of the Pausecast...

This mantra will help you know that you are ready for the day, and feel invigorated and ready for whatever's on your agenda.

Keep focused with this mantra "I am ready" as we breathe in our integrative breathwork session (< 7 minutes of actual breathing).
Follow the breath pattern of the halo-active (long inhale/exhale) and then the blow breath (short exhales snapping the belly in as you focus on the exhale)
Close out with a few top and bottom holds and reflect on the experience.

Watch on YouTube: https://youtu.be/755eAzt5LYY

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In Ep. 132 of The Pausecast...

Learn all about the Future of Work and how it rewards a cross-pollinating hive mind & how not to get left behind as a Corporate Leader.

Join Priscilla McKinney on a guided pause visualization exercise
Meet Priscilla, one of five girls and how the pandemic shaped her book and what's next
What collaboration is, and what it isn't
What a good example of a success story is
The 3 essentials required for collaborators
The 7 anchors of collaborations every leader needs to know

and so much more!

About Priscilla McKinney

Priscilla McKinney is a serial entrepreneur with a deep love of residual income and a penchant for jaywalking. Her expertise in strategic content marketing and social media influence for B2B professionals has taken her around the world. She created the SOAR System and gets so excited brainstorming new ways to increase revenue and collaborate that she often forgets to eat lunch. McKinney hosts the Digital Transformation Success and Ponderings from the Perch podcasts. She holds a Bachelors in Cultural Anthropology. Don’t give her caffeine. She doesn’t need it.

Grab the book or learn more about Priscilla here or get her free downloads: https://priscillamckinney.com/collaboration-downloads/

Watch this Ep. 132 on YouTube: https://youtu.be/R_QHaPPPIBs

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In Ep. 131 of The Pausecast

Hear about a recent client who makes a great case study for how to navigate change.
What to do when you feel stuck and how EQ can change that - what's your 'brick wall' ?
How to change your narrative to be in your favor instead of against it.
The 3 step recipe to navigate change and come out in front of it more resilient: vision, updated narrative, and support!

Have you navigated change? Let me know how it's going - leave me an audio message via Spotify (need to be logged in), or reach out to me on LinkedIn or Instagram.

What on Rachael's YouTube channel: https://youtu.be/Tc8BKb_L_zA

references:

Matt Taylor, Noble Story Group https://noblestorygroup.com/about/

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In Ep. 130 of The Pausecast...- Understand why it's a choice to belong- What key aspects contribute to a sense of belonging to foster- What to do differently if you feel alone or that you don't belong.- How highly effective teams are better because of belongingReferences:Tracy Brower, PhD and her book: The Secrets to Happiness at Work: How to Choose and Create Purpose and Fulfillment in Your Work (A Personal Development Book to Avoid Burnout in Your Career)⁠https://tracybrower.com/ ⁠

What this episode and subscribe to YouTube: https://youtu.be/vAMCTVgCLhE

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In this Ep. of 129 of The Pausecast...

Learn about the ten things you can focus on this year as a high EQ corporate leader - each one matters and can be a great thing to think about as you embark on this new year!

In this episode we get into each one for some thought provoking ideas.

Get enough sleep - enough said
Have a gratitude practice and you also expressed gratitude to increase productivity and also feel more motivated
Celebrate birthdays - there is only one you, and one of each person on your team
Use your PTO (paid time off)
Don't eat lunch at your desk. As a leader, it's important to get headspace like we already mentioned and do something different. It's so so easy to eat at your desk especially if your hybrid working or working remotely these days. Stick to it as a plan
People will want to be around you and seek out your guidance
You can say no when you want. And not feel bad about it
You hold yourself whole and complete and see others as whole and complete
Your confidence is authentic and real because you value and honor your authentic expression end share it in a way where you help others know you more
Don't take anything for granted

Watch this on YouTube: https://youtu.be/PoAwuKdLsJs

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In this Ep. 128 of The Pausecast...join Rachael for an experiential integrative breathwork session that's designed specifically for corporate execs who want to be even more successful...

Learn 2 powerful breath patterns: The Halo Active and The Tri-Active breath and how they can be used together, along with a few top and bottom holds
Adopt our powerful mantra and intro to why this info is so important based on our self-limiting beliefs that we all have.
Write down any insights, aha's or how you feel after the practice to integrate this practice even more and experience even more benefits.

Keep this episode on hand for a little refresh or reminder of how powerful your thoughts are, and how it can shift your programming in service to even more success.

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In Ep. 127 of The Pausecast...

Meet Rachael's leadership mentor, Dr. Bob Wright
Join Dr. Bob in his personal mantra pause
Why you need to know your "unfinished business" and what that means
Why the 5 primary emotions are, why they matter and what you need to know about them to have more pleasure
How projections and transferences appear on the job, and how pausing helps
How we tell ourselves if we do or don't matter
Why it's so important to incorporate pausing in work situations
Learn and follow along with the Wright Developmental Model and the 6 levels you may find yourself at based on emotions, existential principles, and developmental stages.

About Dr. Bob Wright, MCC

A leading thinker in human development, Dr. Bob Wright co-founded the Wright Foundation for the Realization of Human Potential, a 501(c)(3) non-profit dedicated to helping people live their best lives to create a world that works for everyone. He also co-founded and was a Professor of Transformational Leadership at the Wright Graduate University.

An internationally recognized visionary, educator, program developer, author, speaker, and consultant, Dr. Bob Wright has been recognized by Crain’s Chicago Business as a top executive coach to leaders and entrepreneurs nationwide.

Dr. Wright’s revolutionary Integrative Model of Human Growth and Development provides a practical application of theory into everyday life, helping countless individuals understand themselves, strategize and take action to reach their potential. Called “the most powerful comprehensive model of its kind,” this model formed the core curriculum at the Wright Foundation and Graduate University.

Contact him at drbob@judithandbob.com and for more information visit https://drbobwright.com/

Watch on YouTube (and get a visual of the Wright Transformational Model): https://youtu.be/P3F9k5kKTqM

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In Ep. 126 of The Pausecast we are all over how to wrap the year stress free as a corporate leader...

Pause with Rachael to create your next year vision and word
How to pause and absorb the wonder of this time of year and how it benefits you and those around you
How to avoid the pitfalls of the holidays like draining drama and fixed mindset
How bringing in play can set us up naturally to learn and enjoy the holidays
How being more grateful leads to more joy, wonder, and productivity

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In this Ep. 125 of The Pausecast...

We need to be both ordinary and extraordinary and how to straddle the poles of both day to day.
How your ordinary-iness serves you as a corporate leader
Why it matters to show up as your ordinary human self
3 ways you can be ordinary every day to your benefit
How to show up in extraordinary ways to shine your unique brilliance with others and be even more successful.
How EQ is at both of these poles and why it's important to switch from one to the other!

Subscribe and watch this on YouTube: https://youtu.be/o6wa28PNtXw

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n this Ep. 124 of the Pausecast...- Join Rachael in this integrative breathwork session with our mantra, "new doors are always opening for me"- Experience the benefits of breathwork in the under 7 minute exercise using custom breath patterns and queues led by RachaelNew to breathwork? Try it and experience the benefits like...- Alkalizing your blood PH- Anti-inflammatory effect- Elevating your mood- Healing trauma (in the body, emotionally, or mentally)You can find more breathwork pausecast episodes, they are the 2nd Tuesday of each month and a great way to practice embodied leadership and de-stressing techniques.Breathwork has a positive impact on your central nervous system. When you feel stressed, your breath tends to become fast and shallow. This limits the oxygen entering your bloodstream. Your brain tells your body that there is a threat, and your body responds in fight or flight.Watch this on YouTube: ⁠https://youtu.be/I6Ksri0BH_k#breathwork #podcast #powerofpause #pausecast #embodiedleadership

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with VIP Guest Andrew Duffy, Cultural Architect and Leadership CoachIn Ep. 123 of the Pausecast- The not-so-surprising but surprising story of how Rachael met our guest and reconnected- How to define culture in any organization, and what makes a great culture at a company- What culture architects do and what the movement is- How to address cultural toxins / toxicity in the workplace- How to address a culture that isn't ideal - like micromanagement- Call to action: How to implement "contribution pauses" that build trust and develop culture and better relationships at work that can be motivating, inspiring and foster better teams and culture.- Retreat retention vs. smaller ongoing shifts to culture and which is more effective.About Andrew Duffy:Andrew is a vivacious spirit. For over fifteen years, his unique coaching has led people and groups to lives of love, vibrance, peace, play and power. As a culture architect for organizations, Andrew serves to bring more soul to people's work and workplace, catalyzing profound experiences, relationships, and results. Connect with Andrew at andrew@andrewkduffy.com or find him on LinkedIn at: https://www.linkedin.com/in/andrewkduffy/ References mentioned:

Podcast: Culture Architects with David J. Friedman: https://open.spotify.com/show/0EJmyEJMwSIj0136z8pPul?si=368a169c51d94345

Podcast:

Watch on YouTube: https://youtu.be/Xc5sklEM1VA

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In this Ep. of 122 we sit by the fire with Dr. Leslie Carr and Rachael O'Meara host a discussion about the challenges of working and leading people while the world is so totally upside down.

In this Ep. 122 of the Pausecast we cover...

The shifting paradigm of remote work vs. return to office (RTO)
How toxic behavior influences how you show up at work
Burnout in the digital age, and how to sustain yourself no matter what's on your agenda
How prioritizing mental health helps the bottom line - from US healthcare costs to hiring and backfill costs.

This is THE Episode for leaders who are heading up people operations and supporting the organization to shift and show up in service to the leaders who are ready to feel more empowered and sustained while being great leaders at work.

Watch us on YouTube (note this podcast is edited - video is unabridged, podcast is edited so it's more concise): https://youtu.be/geDLY_Uo4PQ

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In Ep. 121 of The Pausecast, we're shining a light on a hot topic for executive women right now: burnout at work.

Too often, we underestimate the impact it can have on our well-being and overall happiness.

Let's dive into the top six reasons for burnout, and remember that taking care of ourselves is never selfish.

In this Ep. 121 of The Pausecast, learn about the top six reasons for burnout at work1. Unfair treatment at work2. Unmanageable workload3. Lack of role clarity4. Lack of communication and support from their manager5. Unreasonable time pressure6. Toxic behaviors and attitudes

Take a moment today to reflect on your own well-being, and remember that you're not alone, and all high EQ leaders can ensure they don't feel isolated by reaching out for support or sharing more of what's going on with you - a courageous and vulnerable leadership move.

Remember, you are deserving of a fulfilling and joyful work experience.

Watch on YouTube: https://youtu.be/I4hDroJFuIY?si=SwWLJlnEUsoC79Zl

BurnoutAwareness #WorkLifeBalanceMatters #Womenleaders #workofthefuture

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In Ep. 120 we spend 40 minutes together using the power of meditative breathwork with the mantra, "I am all that I need."

Ways to feel empowered using this mantra: If you are worried about circumstances beyond your control like

forced pauses (aka layoff)
feeling stressed from [insert topic]
health and well being of others outside yourself

This is a great meditation and breathwork practice to try. I recommend laying down if possible on a yoga mat or couch - no pillow needed to ensure your neck stays in alignment.

For benefits and the science on breathwork watch this 11 minute video: https://youtu.be/pVxWNcC63zo

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Known as "the mother of mindfulness", in Ep. 119 we join Ellen Langer, PhD who shares about her life-changing work that's in her latest bestselling book, The Mindful Body: Thinking Our Way to Chronic Health.

This book is a game changer and full of supported research on how the Mindful Body works, and what we can do to move from our current world of chronic illness and stress to chronic health. Here's a sneak peak into Dr. Langer's work and this incredibly insightful and helpful read.

In Ep. 119 of the Pausecast...

Know the difference between mind-body unity vs. mind-body connection and why this matters so much for your decision making process.
Understand the difference between work-life balance vs. work-life integration, and the predictability that goes along with it.
Know the No. 1 question to ask anyone (or yourself) if you are feeling stressed.
The difference between "trying" vs. "doing"
Why "hope" is bad
How cancer patients and all leaders benefit from The Mindful Body in ways that support remission and curing of cancer.

...and so much more!

Watch directly on YouTube: ⁠https://youtu.be/He5jeM2L6Fk⁠

About Dr. Ellen Langer

Dr. Ellen Langer, Ph.D., is a social psychologist and the first female professor to gain tenure in the Psychology Department at Harvard University. She is the author of eleven books and more than two hundred research articles written for general and academic readers on mindfulness for over 35 years.

Dr. Langer has been described as the “mother of mindfulness” and has written extensively on the illusion of control, mindful aging, stress, decision-making, and health and has received numerous awards for her ground-breaking research.

About Rachael O'Meara, Executive Leadership Coach

Rachael O’Meara is a transformation leadership coach who empowers overwhelmed, successful corporate leaders to reclaim their lives and thrive at work and beyond. She launched The Pausecast to help listeners be more self-aware as they learn how to intentionally shift their behavior and live purposeful, empowered lives every day.

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We talk about IQ and now EQ is more and more common in the workplace - but how about SQ.

SQ stands for Spiritual Quotient and as leaders when we bring SQ to our leadership, we have more impact, feel more aligned, and more purposeful.

Here are the 3 questions to ask yourself to start to cultivate your SQ as a female corporate leader.

On a scale of 1-5 how do you rate yourself on your SQ? (committed? consistent? integrated to daily leadership?)
What are your current spiritual practices?
Are you still in the spiritual closet or are you bringing these into your day to day leadership and workplace?

Watch on YouTube: https://youtu.be/U0j7Wn31LGM

BTW...this Episode 118 was SO MUCH FUN for me to create - I clearly could talk a lot about this - I think of it as a personal growth edge right now which is why it's so exciting - what is your growth edge?

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In Ep. 117 of The Pausecast...

Understand the framework of how recovery works (athletics is a great example)
Identify what season you are in (on or off? walk or run?)
How to think about recovery as a corporate leader and what's ok or not ok
How to incorporate daily pauses for peak performance
How to create your plan to move forward to your recovery pause plan aka next steps.

Watch this on YouTube: https://youtu.be/EpoDXFhhQJk

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In this Ep. 116 of The Pausecast...

How to use chatgpt for business
How I find ChatGPT helpful
How to increase (or not) your EQ using ChatGPT
can ChatGPT replace leadership coaching?

Watch this on YouTube: https://youtu.be/8wQHHrdIbas

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In this episode 115 of the Pausecast...

Sometimes we're so busy thinking about what's next, or what we wish we'd done differently
...We are stuck in the future or past..and just not giving ourselves credit for where we are or the present moment.
This breathwork is designed to re-calibrate you to honor the present and know that you are exactly where you are supposed to be - something we can easily forget when we're feeling stressed out or putting too much pressure on ourselves.
Use this practice any time, any day, to get unstuck and to feel validated that you are right on time, and that is exactly where you are meant to be.

Breath pattern:

Halo Active

Triactive

Bottom hold

Halo Active

Top hold x 2

Listen on YouTube: https://youtu.be/vXadLOJocf4

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In this episode 114 of The Pausecast...

Experience a guided pause led by Christine.
Why we’re "meaning making machines".
The SmartTribe Emotional Wheel and how to use it to guide your feelings (view graphic in link)
The percent of humans who can name their emotions at any time.
The 3 questions you need to ask yourself to get any new outcome.
What to do when you’re in “critter state” to get out of it, and how long to spend on it.
The four stages (view graphic) maneuvers through conciousness.
Christine’s journey through EST at the tender age of 15 years old.
The power of nature and the impact it can have on us
Christine's secret to life!

About Christine Comaford

Bill Gates calls her “super high bandwidth.”

For over 30 years Leadership and Culture Coach, Serial Entrepreneur, and New York Times bestselling author Christine Comaford has helped leaders navigate growth and change.

Christine is sought after for providing proven strategies to shift executive behavior to create more positive outcomes, enroll and align teams in times of change, profoundly increase sales, product offerings, and company value.

Her coaching, consulting and strategies have created hundreds of billions of dollars in new revenue and company value for her clients. The potent neuroscience techniques she teaches are easy to learn and immediately applicable to help leaders see into their blind spots, expand their vision, and more effectively influence outcomes.

Christine believes we can do well and do good, using business as a path for personal development, wealth creation, and philanthropy.

Connect with Christine:

www.SmartTribesInstitute.com/subscribe - to receive invites to free webinars, get brain-based resources, videos, etc

About Rachael O'Meara

Rachael O’Meara is an author, TEDx speaker, and executive coach who helps leaders rise to their next level of leadership, including deal-making EQ using the proven systems & tools based in neuroscience and psychology.

As a result of working with Rachael, LPs, VCs, and founders are more effective and amplify their impact and learn the skills to get there. After thirteen years at Google in client services and sales she has a pulse on what it takes to be a successful & transformational leader. She is an Associate Certified Coach (ACC), has an MBA from Fordham University, and a Master’s in Transformational Leadership and Coaching from the Wright Graduate University.

She is a 8-time rowing national champion and currently competing as a master’s rower and triathlete, and survived biking across Iowa at RAGBRAI.

She is also a trauma informed breathwork facilitator.

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In Ep. 113 of The Pausecast...

Understand the link between over-achieving and being Stressed-and-Pressed
Know the 5 signs you need a Pause and why we need to make it intentional
Learn about the 5 stages of Stress and how stress can serve you, or deter you.
How to move out of chronic stress or burnout to get back into good stress or lowered levels of cortisol
Create your pause plan to move into a new state of being and not be in the stressed and pressed zone!

Watch on YouTube here: https://youtu.be/91dpvILAVT8

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In this Ep. 112 of The Pausecast...hear about my Florida to California driving - You don't need to have a big trip planned - you can still apply these 3 hacks to being better leader no matter how much time you have (which is why they work so well!)

I share the top 3 hacks I got to be a better leader.
Why it's so important to get out of your comfort zone
How to access your gut brain which is an essential skill as a corporate leader
Why we need to push our limits
How to be more present for yourself and others and what it will do for you

Watch on YouTube: https://youtu.be/i7HFlvZYyWM

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How purposeful are you feeling right now?

In this Ep. 111 of The Pausecast...

Practice integrative breathwork using the mantra and prompts "I am purpose"
How to determine how purposeful you are right now
How to define purpose
How aliveness is related to feeling more purposeful
<8 minutes of breathwork, led and guided by Rachael

Watch on YouTube: https://youtu.be/yN1F1ag5_iM

Send in a voice message: https://podcasters.spotify.com/pod/show/thepausecast/message

In this episode 19 of The Pausecast...

Experience a distraction-rich, focused pause led by Chip
Learn how to ramp up your "DQ" or digital IQ and how it's a predominant skill
Know what makes up a modern elder at any company and how we need more age diversity and "Menterns"
Greyglers, Modern Elders, and more wisdom at work
Why talking "taboo" is key to being a Modern Elder
How the magic of Burning Man lends itself to knowing oneself
What Viktor Frankl, Pause, and the Modern Eldern Elder all have in common
Learn what Chip does to stay on his growth edge

Chip Conley is founder of the Modern Elder Academy (MEA) and is a hospital entrepreneur and NYT best selling author. His book, Wisdom@Work, forms the core of MEA's curriculum and is inspired by his experience - as both a mentor and an intern ("mentern" - when he was will into his 50's, as Airbnb’s Head of Global Hospitality and Strategy.

www.ModernElderAcademy.com

About Rachael O'Meara

Rachael O’Meara is an author, TEDx speaker, and executive coach who helps leaders rise to their next level of leadership, including deal-making EQ using the proven systems & tools based in neuroscience and psychology.

As a result of working with Rachael, LPs, VCs, and founders are more effective and amplify their impact and learn the skills to get there. After thirteen years at Google in client services and sales she has a pulse on what it takes to be a successful & transformational leader.

She is an Associate Certified Coach (ACC), has an MBA from Fordham University, and a Master’s in Transformational Leadership and Coaching from the Wright Graduate University.

She is a six-time rowing national champion and currently competing as a master’s rower and triathlete, and survived biking across Iowa this year at RAGBRAI. She is also a trauma informed breathwork facilitator.

Send in a voice message: https://podcasters.spotify.com/pod/show/thepausecast/message

I'm putting two topics that most people don't associate together - CORPORATE LEADERSHIP and SPIRITUALITY!

...and I'm here to share that you can have both...knowing stepping out of the spiritual closet at work will serve you - I share how to do this as you your next steps right here in Ep. 109.

I admit, I'm still terrified to come out of my spiritual closet myself y'all - but today I'm ripping the bandaid off, in the hopes that you too know your whole and complete self can have the courage to do the same and step on your Courageous Path to BE!

The Backstory

For months this podcast topic was luffing like clean linens left hanging out to dry. Just sitting there on my list of topics to record...hoping one day it would get recorded!

Well, the time has come, and here are 12 minutes of my story and why this is so important, especially as a corporate leader who is ready to rise to your next level of leadership thru EQ Mastery! Part of my story I share is on this spiritual topic that I don't dwell on often when I share a few minutes of my burnout story...but today you'll hear it in what I call my own "spiritual awakening."

And, it includes Burning Man and the meditation camp I stayed at (where I didn't meditate), which is a pivotal part of my awakening - which is happening this week so it's only fitting this episode debuts 12 years after my first of 4 Burning Man events.

In this Ep. 109 of The Pausecast...

My story of how I burned out and how it led me to walk through some spiritual doors I couldn't "unwalk" through
How to create your own version of spirituality at work and what that means
Why it's so important to bring your whole self to work

...and so much more!

Watch on YouTube: https://youtu.be/x9msKfPrDqA

Like this topic or want to hear more, let me know!

--- Send in a voice message: https://podcasters.spotify.com/pod/show/thepausecast/message

I'm putting two topics that most people don't associate together - CORPORATE LEADERSHIP and SPIRITUALITY!

...and I'm here to share that you can have both...knowing stepping out of the spiritual closet at work will serve you - I share how to do this as you your next steps right here in Ep. 109.

I admit, I'm still terrified to come out of my spiritual closet myself y'all - but today I'm ripping the bandaid off, in the hopes that you too know your whole and complete self can have the courage to do the same and step on your Courageous Path to BE!

The Backstory

For months this podcast topic was luffing like clean linens left hanging out to dry. Just sitting there on my list of topics to record...hoping one day it would get recorded!

Well, the time has come, and here are 12 minutes of my story and why this is so important, especially as a corporate leader who is ready to rise to your next level of leadership thru EQ Mastery! Part of my story I share is on this spiritual topic that I don't dwell on often when I share a few minutes of my burnout story...but today you'll hear it in what I call my own "spiritual awakening."

And, it includes Burning Man and the meditation camp I stayed at (where I didn't meditate), which is a pivotal part of my awakening - which is happening this week so it's only fitting this episode debuts 12 years after my first of 4 Burning Man events.

In this Ep. 109 of The Pausecast...

My story of how I burned out and how it led me to walk through some spiritual doors I couldn't "unwalk" through
How to create your own version of spirituality at work and what that means
Why it's so important to bring your whole self to work

...and so much more!

Watch on YouTube: https://youtu.be/x9msKfPrDqA

Like this topic or want to hear more, let me know!

Send in a voice message: https://podcasters.spotify.com/pod/show/thepausecast/message

Are you in flow state at work? Or are you feeling too stressed, or bored? This episode shows you what to do differently to get into your flow, and it's based on Mihaly Csikszentmihalyi's work related to flow.

In this Ep. 108 of the Pausecast...

What flow state is and how what it consists of
Why it matters to know when and when you aren't in flow as a corporate leader and exec
Learn why knowing where you are in relation to flow is critical as a corporate leader and to avoid burnout and stress
Know the two levers you have to shift into flow at anytime
What peak brain performance is and why we aren't optimized when we multitask - in fact our IQ decreases as a result
How to get into flow state whether you are bored, worried, anxious, or apathetic - it all relates to knowing where you are in relationship to flow!

References:

Flow State Chart : https://en.wikipedia.org/wiki/Mihaly_Csikszentmihalyi

Watch this on YouTube: https://youtu.be/ZmpGpX9hHzg

Send in a voice message: https://podcasters.spotify.com/pod/show/thepausecast/message

In this Ep. 107 of The Pausecast...

We get into some great detail about the connection with your inner CEO and accessing your own personal power
Name your judgements and beliefs about power
How women are wired to access their inner CEO
Create new empowering beliefs about your inner ceo and power that serve you
The No. 1 thing you can do to activate your inner ceo
What unconditional positive regard is and why it serves your inner ceo
How to remove blocks to your inner CEO

Watch this on YouTube: https://youtu.be/vSITmL0m7dU

Send in a voice message: https://podcasters.spotify.com/pod/show/thepausecast/message

In this Ep. 106 of The Pausecast...

Join Rachael in an integrative breathwork session designed for women leaders who are feeling like despite how hard they try, we come up short for what we wanted to do or how we want to feel.
Learn the breath pattern: tri-active breath (3 part breath) and halo-active (2 part breath) and bliss breath (shorter forced exhale breaths).
Discover why it's so important to have an intention for something different.

Watch on YouTube here: https://youtu.be/g3vLf4CNs8k

Send in a voice message: https://podcasters.spotify.com/pod/show/thepausecast/message

In this episode 105 of The Pausecast...

An experiential active noticing pause led by Dr. Langer
What active noticing is, and how it can help you manage stress or get out of overwhelm
Difference between defensive pessimism and mindful optimism is, and how it can help you cope with uncertainty
The 2 things about stress everyone should know
How being hopeful means one is already negative
Why we should all be focused on work life integration, and not work life balance
Why play and engaging needs to happen more
What we can learn from copulating rats, The Simpsons, and how the mind defaults to think.

About Dr. Ellen Langer

Dr. Ellen Langer, Ph.D., is a social psychologist and the first female professor to gain tenure in the Psychology Department at Harvard University. She is the author of eleven books and more than two hundred research articles written for general and academic readers on mindfulness for over 35 years.

Dr. Langer has been described as the “mother of mindfulness” and has written extensively on the illusion of control, mindful aging, stress, decision-making, and health and has received numerous awards for her ground-breaking research.

About Rachael O'Meara, Executive Leadership Coach

Rachael O’Meara is a transformation leadership coach who empowers overwhelmed, successful women to reclaim their lives and thrive at work and beyond. She launched The Pausecast to help listeners be more self-aware as they learn how to intentionally shift their behavior and live purposeful, empowered lives every day.

Send in a voice message: https://podcasters.spotify.com/pod/show/thepausecast/message

In Ep. 104 of the Pausecast...

Learn what the high octane fuel is for high performing teams (hint...it rhymes with GQ)
The 4 Norms of High Performing teams, from Dr. Vanessa Druskat's research and the No. 1 trait in common (it's not what you think!)
Rachael's experience of high performing teams (shout out to Google Authorized Buyers'!)
What Wright's Team Empowerment training taught me about high performing teams.
Next steps for how to build your high performing team.
...and so much more!

What this episode on YouTube here: https://youtu.be/gQCywA5E308

References:

EQ Norms on High Performing Teams: https://www.keystepmedia.com/team-norms-emotional-intelligence/

Wright Foundation for the Realization of Human Potential, Team Empowerment curriculum

Send in a voice message: https://podcasters.spotify.com/pod/show/thepausecast/message

In this Episode 103 of The Pausecast...

Hear my story of how I burned out of Google at 38 years old - anxiety and all
Who Rollo May is, what he has to do with living purposefully, and his existential psychology that resonates with "inherent tragedy" of living in the modern age.
What I did differently and how facing my own neurotic anxiety helped me stay out of overwhelm and how it can help you too.
Learn about Rachael's upcoming e-course, 8 Weeks to Purposeful Living that features thought leaders like May, Carl Rogers, Viktor Frankl and topics like flow state and learned helplessness so that you can live more purposefully for the rest of your life with their tools and concepts.

Go here for more info: pages.rachaelomeara.com/purposeclass

Send in a voice message: https://podcasters.spotify.com/pod/show/thepausecast/message

In Ep. 102 of The Pausecast, we have another breathwork practice and mantra, "I release any limits I place on myself and know that all things are possible."

Why we place limits on ourselves
How to overcome these limits using the power and practice of somatic healing via breathwork
Learn the breaths that lead to releasing limits

Thanks for joining me on this breathwork practice - how did it go for you? Reply back and let me know, thanks!

I got you and you got you,

Rachael ❤️

Send in a voice message: https://podcasters.spotify.com/pod/show/thepausecast/message

In this VIP episode of The Pausecast... we open the vault and bring back Michael Bungay Steiner(!), a world class coach to thousands of executives and best selling author of the book The Coaching Habit.

Brene Brown calls his book The Coaching Habit, "A Classic!"

He's also very ozzie and funny which I really enjoyed, and one of my favorite mentors I follow.

In Ep. 101 of The Pausecast...

Experience a guided pause led by Michael
Learn how to be more coach-like and notice your inner-advice monster
Learn how to build in slower responses to advice, and stronger prompts to stay curiou
The secret to working less hard but having more impact
Why it pays to be lazy, be curious, and to be more coach like
Michael’s story on how he found his coaching roots
Why saying NO is a game changer and leads to more yeses

2 hard questions we should all be willing to answer.

About Michael Bungay Stainer

Michael Bungay Stanier is the author of six books which between them have sold more than a million copies. He’s best known for The Coaching Habit, the best-selling coaching book of the century and already recognized as a classic. His most recent book The Advice Trap focuses on how to tame the Advice Monster.

He founded Box of Crayons, a learning and development company that helps organizations move from advice-driven to curiosity-led. They’ve trained hundreds of thousands of managers to be more coach-like and their clients range from Microsoft to Gucci.

Michael was a Rhodes Scholar and plays the ukulele badly. He’s Australian, and lives in Toronto, Canada. Learn more at www.MBS.works.

About Rachael O'Meara, MBA, MA, ACC

Rachael O’Meara is an executive coach who helps corporate leaders rise to their next level of leadership by mastering their emotional intelligence or EQ - without the overwhelm, stress, or burnout. After thirteen years at Google she has a pulse on what it takes to be an outstanding leader. Her book Pause was a top business book for your career, and Pause the Journal debuted in early 2022. She’s been featured in the New York Times, WSJ.com and on the TEDx stage.

She is an Associate Certified Coach (ACC), has an MBA from Fordham University, and a Master’s in Transformational Leadership and Coaching from the Wright Graduate University. She is a six-time rowing national champion and currently rowing in Sarasota, FL. She is also a trauma informed breathwork facilitator. Learn more at www.rachaelomeara.com

Send in a voice message: https://podcasters.spotify.com/pod/show/thepausecast/message

In Ep. 100 of The Pausecast...

Review the storyline of The Pausecast, and how it all started
Some of Rachael's favorite moments and guests of The Pausecast
Why it's important to celebrate wins, even if they're seemingly small or hard to think off
What to expect going forward

Thank you for being part of the Pausecast journey!

Watch this episode and subscribe to The Pausecast on YouTube: https://youtu.be/9g4itV93eSk

I love creating The Pausecast episodes for you - so let me know what you find helpful or want to know or hear more off...and we'll do that in Season 2 (yes, a season is 100 episodes LOL)!

And...we're celebrating with the visually stunning Pausecast Podcast new graphic design, by Patricia Bello https://www.bellopatricia.com/

Patricia Bello is an experienced and professional graphic designer ready to help you reach your marketing goals. With her creative eye and design expertise, she'll make sure your projects stand out from the crowd. Let Patricia Bello help you take your business to the next level - contact her on her site or LinkedIn services page.

What's your favorite episode?

Leave me a message or comment anywhere you find me!

100th EPISODE CONTEST

If you are ready to rise to your next level of leadership through EQ Mastery, share this episode, or your favorite episode anywhere on social media and tag #pausecast100 to be entered into a contest to win a PAUSESOME, fun gift to celebrate the 100th episode together!

You will be entered once I see the tag, ✅ - You can do this on LinkedIn, Instagram, Twitter and Facebook! ❤️

Contest runs June 27-July 4th midnight.

Every post is one entry to win!!

Send in a voice message: https://podcasters.spotify.com/pod/show/thepausecast/message

In this Ep. 99, we get into how to make the best of a layoff as a laid off leader.

Whether it's your 1st job out of the gates, or you're a seasoned executive, this is a must-listen to episode.

Instead of feeling more stress and wondering how you're going to make it beyond this seemingly unfortunate event, what if you had the blueprint for how to structure your time, your job search, and to make the most out of your circumstances?

What you may not know if that you can actually thrive as a laidoff leader - not survive - but thrive. And I tell you how to do it in this episode.

If you would like more resources if you are currently in a rut, laidoff, or know someone who is laidoff, also check out Ep. 79 "3 uncomfortable truths if you are laid off."

That is about how to be a mental ninja / mentally prepare if you are laid off, where Ep. 98 is more of a tactical and strategic approach to manage your time and energy during this very unstructured time. Many of the tools & resources are cited from Pause the book, which is ideal for any executive who finds themselves in a forced pause BTW!

Subscribe and watch the video on my YouTube Channel here: https://youtu.be/A2kFRaouGFU

Key links discussed :

Pause the Book: https://www.amazon.com/Pause-Harnessing-Life-Changing-Giving-Yourself/dp/0143129244

Pause the Journal: https://www.amazon.com/Pause-Journal-Intentional-Writing-Create-ebook/dp/B09NLGB98Y

Subscribe and rate this weekly Pausecast so you don't miss more - or share this episode with someone who could use some support: https://anchor.fm/thepausecast or YouTube channel @RachaelOMeara1

Join Rachael's Pause to Thrive Women's Leadership Community: www.fb.com/groups/bethepause
Direct Message me "blueprint" and I'll share more tools with you. Or leave me a message if that's easier right here!

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Pause: Harnessing the Life-Changing Power of Giving Yourself a Break

None

And the door opens
Unto an empty chamber
Existent future

Mark Wanless

In Ep. 98 of the Pausecast...we are doing a brief breathwork practice with the mantra, "New doors are always opening for me."

Do you notice the doors around you?

Do you walk through them?

Do you think they are the same old doors maybe, without even considering?

Reflect on how you walk through (or don't walk through the doors in your life
Hear what Brendan Bouchard, author of NYT Bestseller High Performance Habits, says whenever he walks through a door
Reading: What it means to walk through doors using this mantra
Breath pattern: Halo-active inhale/exhale, then pulse breath (inhale 2x, exhale 2x) which can be great with movement.

Listen on YouTube here: https://youtu.be/Bj2cxtjDV9A

If you are experiencing issues with sound quality, I figured out what happened and hopefully this is minimal as I've edited it out, and going forward shouldn't be too much of an issue. Apologies for any poor sound as I realize my audio setting were not optimal.

References:

Passage and mantra read from: My Pocket Mantras by Tanaaz Chubb, 2018 p. 108

Send in a voice message: https://podcasters.spotify.com/pod/show/thepausecast/message

About this Ep. 97 of the Pausecast... - Experience a box breath pause led by Jake - Learn about Jake's story and how he almost became a sports agent and instead switched directions. - The 3 components of his Chief Encouragement Officer framework - Why competing with yourself will prevent burnout vs. competing with others. - The peak amount of time high performers do tasks vs. take a pause. - Jake's recommendations for simple and lasting consistent change - What journal prompts are excellent daily reflections and how to implement them.

About Jake Thompson: Jake is an athlete, author, entrepreneur and speaker who teaches leaders how to compete every day with themselves. By winning the day, we win in business and in life. Through his CE³ Model, he helps teams, CEOs, athletes and students develop mental toughness, master consistency, and improve day after day.

About Rachael O'Meara

Rachael O’Meara, MBA, MA, ACC is a leadership and executive coach helping successful leaders learn the proven tools and strategies to rise to their next level of leadership - without the overwhelm. Her previous thirteen years at Google helps her have a pulse on what it takes to be a successful leader. Her first book Pause was a top business book for your career. She's been featured in the New York Times, WSJ.com and on the TEDx stage. Learn more at www.rachaelomeara.com

Find Jake's free leadership checklist is here: https://www.competeeveryday.com/products/weekends

Watch this on YouTube: https://youtu.be/1hPliBIN2Hk

Send in a voice message: https://podcasters.spotify.com/pod/show/thepausecast/message Support this podcast: https://podcasters.spotify.com/pod/show/thepausecast/support

In this Ep. 96 of the Pausecast...

Learn how to make better use of 'transition time' so you can feel more energized and productive in your next activity. - Know if you are taking your transitions as time to fully shift and be intentional - saving you energy, unproductive time, or as my Mom calls it, "fitzing around".

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In this Ep. 95 of The Pausecast...join Rachael for an experiential integrative breathwork session that's designed specifically for corporate execs who want to be even more successful...

Learn 2 powerful breath patterns: The Halo Active and The Tri-Active breath and how they can be used together, along with a few top and bottom holds
Adopt our powerful mantra and intro to why this info is so important based on our self-limiting beliefs that we all have.
Write down any insights, aha's or how you feel after the practice to integrate this practice even more and experience even more benefits.

Return to this episode at any time for a little refresh or reminder of how powerful your thoughts are, and how it can shift your programming in service to even more success.

--- Send in a voice message: https://podcasters.spotify.com/pod/show/thepausecast/messageSupport this podcast: https://podcasters.spotify.com/pod/show/thepausecast/support

What are the 5 signs you need a pause as a corporate leader?If you have any of these signs, you qualify for an intentional shift in behavior to become more aligned - when this happens we are more in flow, authentic, and connected so we can lead and execute in ways that really serve ourselves and anyone else!In this Ep. 94 of The Pausecast...- How Rachael discovered the 5 signs by burning out of Google- Learn and Identify the 5 signs are to know you need a Pause, or intentional shift in behavior.1) You used to love your job and now you loathe it2) Your boss or a friend tells you you're not a fit (or something along those lines)3) you need a technology intervention4) a challenge5) an opportunity is knockingWhich ones are you experiencing right now?

How can you pause, or intentionally shift your behavior?

Watch Episode 94 & Subscribe to The Pausecast on YouTube

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This one is short and sweet. Which of these 3 steps do you struggle with the most? Which one comes easier for you? No matter what you are experiencing, the next-best leader within will get to her next level if you stick to these 3 key steps as a daily practice.

In this Ep. 93 of the Pausecast...

Pause with Rachael using the 3-breaths daily pause
Learn Rachael's 3-pronged approach to feeling sustained as a corporate leader and what each one means.
How to integrate this and keep doing this approach moving forward at Rachael's Powerful Pause Mini-Retreat, May 13th in San Francisco!

Watch on YouTube and subscriber here: https://youtu.be/YvXBr8I24hM

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In this Ep. 92 of the Pausecast, we highlight one of our favorite guests on the show, Dr. Richard Davidson!

Richard Davidson is know for groundbreaking research with real-world impact, and that's why we love him!

In episode 92 of The Pausecast...

Experience a loving-kindness guided pause with Davidson
How attention training changes your brain structure
What research is finding based on compassion practices
What's the ideal length to meditate
What to do if you don't meditate but you're committed to change
Benefits of a mediation practice
Davidson's pause & transformation practices
The four pillars of well-being and the mobile app to cultivate them
Percent of Americans meditating weekly - and that's from a few years ago (it's inspiring!)

About Dr. Davidson

Is the William James and Vilas Research Professor of Psychology and Psychiatry, Founder and Director of the Center for Healthy Minds, University of Wisconsin-Madison.

+ Davidson received his Ph.D. from Harvard University in Psychology and has been at Wisconsin since 1984.
+ He has published more than 400 articles, numerous chapters and reviews and edited 14 books. He is the author (with Sharon Begley) of "The Emotional Life of Your Brain" published by Penguin in 2012.
+ He is co-author with Daniel Goleman of “Altered Traits: Science Reveals How Meditation Changes Your Mind, Brain, and Body.”
+ Davidson was named one of the 100 most influential people in the world by Time Magazine in 2006.
+ He serves on the Scientific Advisory Board at the Max Planck Institute for Human Cognitive and Brain Sciences from 2011-2020 and current member of the World Economic Forum's Global Agenda Council on Mental Health.
+ In 2017, he was elected to the National Academy of Medicine and in 2018 appointed to the Governing Board of UNESCO’s Mahatma Gandhi Institute of Education for Peace and Sustainable Development (MGIEP).
+ His research is broadly focused on the neural bases of emotion and emotional style and methods to promote human flourishing including meditation and related contemplative practices.Links referenced:


+ Altered Traits: Talks At Google talk with Daniel Goleman (includes practice)
+ Altered Traits the book on Google Play
+ Richard J. Davidson, PhD site

About Rachael O'Meara

Rachael O’Meara is a transformation leadership and executive coach who empowers overwhelmed, successful women to take back their lives and live a fulfilling, thriving life. For thirteen years, Rachael's experience in sales and client services at Google has served her to have a pulse on what it takes to be a successful and thriving transformational leader and she now applies that to her executive clients who are ready to take a leap in their leadership and master their EQ.

Her book Pause was named one of 2017's top business books for your career and was featured in the New York Times and on WSJ.com and the TEDx stage in 2019.

She has a MA in Transformational Leadership & Coaching from the Wright Graduate University, an MBA from Fordham University, and is a trauma-informed breathwork facilitator.

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In this Ep. 90 of the Pausecast...

Learn how Rachael learned first hand how raising her EQ helped her avoid burning out again after this happened at Google.
Discover the 4 pillars of EQ that you can focus on and what each one solves for.
How to continue to master your own EQ , which pillar to focus on , and tools that can help you do that.

Referenced:

Pausecast Ep. 80 with Rick Hanson, pH.D

Negativity Bias Teflon vs. Velcro https://www.rickhanson.net/overcoming-negativity-bias/

Gottman Institute Magic Ratio: https://www.gottman.com/blog/the-magic-relationship-ratio-according-science/

Watch this episode on YouTube: https://youtu.be/jkb9LeN1grk

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In this Ep. 90 of the Pausecast...

Know what it this skill is plus the key competencies for this No. 1 skill: EQ!
Fun facts and background how emotional intelligence is the #1 skill for business leaders and why it's so important
Understand the key competencies and the questions to ask when it comes to how you are doing in each of them
What you can do to start to master your own emotional intelligence so you can be an even more successful woman business leader

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In this Ep. 89 of the Pausecast...- Join Rachael in an experiential Pause focused on meditation- Excepts read from the book, "The Master Key System" chapter VY- Gratitude practice- What would you love today exerciseReference:The Master Key System, by Charles Hanel ch. XV

Subscribe/watch on YouTube here: https://youtu.be/6IVOhtUZjQA

Apologies for any distored audio in this episode due to technical difficulties. The YouTube video has slightly better audio quality.

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Join Rachael & VIP Pausecast guest Naketa Ren Thigpen in what Rachael is referring to as, "the spicy episode"...

Listen in and you'll see why as we talk about being selfish, vulnerable, a good lover, the controversial "C" word and more...

In this Episode 88 of The Pausecast...

Practice Naketa's 4-7-8-4 Pause breath (and challenge in it!)
Why being intentionally selfish is a crucial leadership trait
How lazy achievers can be more self aware
How mirroring technique can be used to expand your capacity & forgiveness
The racy phrase Naketa's witnessed on a tote bag
The difference between "little t" and "big T" when it comes to trauma
How to shake the shame
How to leverage vulnerability & transparency as a leader vs. feeling guilty or shameful
How to get new "kitchen table" members - other trusted leaders you would want at your kitchen table
How to be an intentionally selfish leader AND ....LOVER using the power of pause

About Naketa Ren Thigpen

Naketa Ren Thigpen is regarded as the #1 Balance and Relationship advisor in the world. Her professional skill set as an LCSW, Psychotherapist, Trauma Specialist, and Sexology and Relationship expert has allowed her to combine her professional skillset with the major tenets of coaching to get results. Throughout her career, Naketa has built herself a reputation for being the go-to coach for married female entrepreneurs and power couples seeking to balance love and success without compromising their individual ambition.

For more info, visit: www.thigpro.com

Watch this & subscribe to The Pausecast on YouTube here: https://youtu.be/BGrjlxSesXM

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In this Ep. of 87 of The Pausecast, we are all over imposter syndrome.

What if you could rid yourself of feeling like a fraud, or an imposter, once and for all?

The good news is, with a little bit of insight and application - YOU CAN! 🎉

In this episode...

What imposter syndrome is, how this term came about, and how it shows up for each of us
How Imposter syndrome shows up at work, and why women are prone to it
the 5 most common types of imposter syndrome
How to address imposter syndrome so you no longer feel like an imposter, fraud, or unworthy of all your brilliance that most likely everyone else can see and appreciate about you.

If you prefer, watch this episode on my Pausecast YouTube Channel here: https://youtu.be/mTLJU1RR2Tk (and hit subscribe!)

If you are feeling like an imposter these days, let's talk. A few simple mind shifts can help boost our confidence and change how we see ourselves so we no longer feel like we are incompetent or frauds. Reply back and let me know and I will follow up with next steps.

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In this Ep. 86 of The Pausecast, we explore how to leverage the changing of the seasons to finding more balance.

How do we do that when we are feeling stressed at work?

We take a queue from mother nature of course, and take inventory on balance - and what better time to do this than the sprint equinox!
Seasons are a powerful reminder and a great cadence to tune in and ask ourselves - are we in harmony right now? Or out of alignment? What needs to shift to feel more aligned?
Take a belly breath pause with Rachael, tune in, and see if you are feeling in harmony or where you feel out of alignment.
What does it mean to live in harmony, day to day? How do we turn knowledge into living more in alignment, or in harmony? We need to apply it, not just acquire the knowledge.

In this episode we explore how to do just that...

Watch on YouTube and subscribe here: https://youtu.be/ABRRTEWrcF8

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In Ep. 85, join Rachael for an integrative breathwork session - a chance to practice the power of breathwork!

Our mantra is a simple one and it's easier said than done: "I let go."

That's where the power of breathwork comes in - we get the mental side out of the way, and pay attention to our breath and how our bodies experience it.

If you're new to breathwork, go here to hear what to expect or set yourself up for success: https://youtu.be/2hB--GHGPQg

To learn about the scientific proven benefits of breathwork, go here: https://youtu.be/pVxWNcC63zo

Watch this episode on YouTube here: https://youtu.be/_Wq-UzCTnQE

After you listen, how was your experience? Share this episode with someone who could use some support right now to pause, or follow the mantra.

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I'm so excited to share this month's Pausecast VIP - the incredible Marci Shimoff!

Marci was a guest a few years ago, and is still one of the leading experts on happiness.

Her #1 NYT bestselling books include the international bestsellers Happy for No Reason and Love for No Reason. Marci is also the woman's face of the biggest self-help book phenomenon in history, as co-author of six books in the Chicken Soup for the Woman’s Soul series. With total book sales of more than 16 million copies worldwide in 33 languages, Marci is one of the bestselling female nonfiction authors of all time. (Way to go Marci!!)

Clearly, she knows a few things about Happiness!!

Listen to this episode and you'll learn why...I loved what Marci shares in our conversation about heart rate variability (HRV) and her analogy of building a house and the different 'rooms' of happiness.

In episode 84 of The Pausecast...

Experience a 2x2x2 pause led by Marci (inspired by Heartmath Institute).
How to start the "feel good happiness" chemical flow of oxytocin
Why Heart Rate Variability (HRV) matters
The one question you can ask yourself daily to improve your well-being
How Pausing changed Marci's life
How Marci defines happiness and how to generate more of it.
The recipe for happiness and what we can/can't control.
How the "7 main areas of happiness" can be a great metaphor for how to live a fulfilling life.
How to create Your Year of Miracles and get your free ebook, "4 mistakes from living a miraculous life.

Why you need to know Marci:

Marci Shimoff is a #1 New York Times bestselling author, a world-renowned transformational teacher and an expert on happiness, success, and unconditional love.
Marci is also a featured teacher in the international film and book sensation, The Secret and the host of the PBS TV show called Happy for No Reason. She narrated the award-winning movie called Happy.
President and co-founder of the Esteem Group, Marci delivers keynote addresses and seminars on happiness, success, empowerment, and unconditional love to Fortune 500 companies, professional and non-profit organizations, women's associations and audiences around the world.
Marci is currently leading a one-year mentoring program called Your Year of Miracles. Her opening seminar has been heard my more than 100,000 people.
Marci earned her MBA from UCLA and holds an advanced certificate as a stress management consultant. She is a founding member and on the board of directors of the Transformational Leadership Council, a group of 100 top transformational leaders.
Through her books and her presentations, Marci's message has touched the hearts and rekindled the spirits of millions of people throughout the world. She is dedicated to helping people live more empowered and joy-filled lives.

LINKS

www.HappyForNoReason.com
www.MarciShimoff.com
https://youryearofmiracles.com/

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In this Ep. 83 of The Pausecast...

The difference between BHAGs and ho-hum goals, and why they matter
Why setting a BHAG for yourself is one of the best ways to...

🫠 Get out of a funk and feel more motivated

🫠 End that feeling depleted cycle

🫠 End the escape-hatch thinking loop - like secretly wishing if you lived in your private tropical paradise, life would be soooo good again!

With your break-the-mold BHAGs, they will help you:

🎉 Create and keep new habits that have a positive impact on productivity and performance

🎉Achieve what wasn’t thought to be achievable…or get a lot closer than you think you would

🎉Re-ignite your excitement 🔥 as you venture into new territory - busting your mental model of what you thought you could do.

What is ONE BHAG you want to go for this year - go for the BHAG!

When you set BHAGs and learn the tools to master your Emotional Intelligence (EQ), you are on your way to achieve them - they are within grasp because you have what's needed to take you there. Even if you have no idea HOW - that's a-ok and part of the journey of emergence.

Here's to reaching your BHAG...and rising to your next level of leadership!

Watch this on YouTube: https://youtu.be/riQmtQbMEVY

BTW, We create BHAGs and set ourselves up to reach them in my women’s leadership program, the Executive Leadership Accelerator. Thinking to apply? Give me 20 minutes to chat and we will co-create your draft BHAG for 2023.

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As a corporate leader looking to make more of an impact and get out of stress mode, it's time to meet the triune brain and get behind-the-scenes of what's going on for you.

And this time, on video!

In this Ep. 82 of the Pausecast...

We get our inner nerd on and learn more about neuroscience and how to leverage it as a confident, impactful corporate leader!
We explain what the triune brain is, and how it works: reptilian, mammalian, and neocortex and how they came to be.
How each of these 3 parts contributes to you as a leader and its shortcomings and benefits.
How to get out of 'reptilian mode' so you don't feel overwhelmed or stressed by activating your other parts of your brain.
Learn the triad of needs, or needs of each part of the triune system: audiovisual, nurturing, and creative-intellectual stimulation - great tactics for the office based on team dynamics or based on how your day is going.
How play can help us get out of stress and activate our mammal circuitry that helps release our pleasure and rest and digest hormones (hello, oxytocin!)

A little more about where the triune brain concept came from:

Paul MacLean (1913-2007) was an American physician and neuroscientist who spent six decades of work researching the brain and hypothesized that the skull holds not one brain but three “interconnected biological computers, each representing a distinct evolutionary stratum” that was formed upon the older layer before it. He called it the “triune brain” and identified three prominent parts, each one containing more progressively complex infrastructure of nerve cells: reptilian, mammalian, and paleo-mammalian.

References:

Mitchell, Gregory. “The Triune Brain.” Mind Development, 2015. http://www.mind-development.eu/dragon-mind.html

MacLean, Paul D. The Triune Brain in Evolution: Role in Paleocerebral Functions. New York: Plenum Press, 1990.

Pearce, Joseph Chilton. The Biology of Transcendence: A Blueprint of the Human Spirit. Rochester, VT: Park Street Press, 2002.

Wright, Robert J. and Judith Wright. Foundations of Lifelong Learning and Personal Transformation. Chicago: Evolating Press, 2012.

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Did you know your brain has a heart and that there's a field of science devoted to this topoic - neurocardiology?

The good news is that there’s groundbreaking new research, in a field called neurocardiology, that shows that it’s not all up to our DNA that program us for brain development as previously thought. This new medical field explores the brain in the heart and how they communicate neurologically.

Do you know the 6 key traits of a heart based leader?

In this Ep 81 of the Pausecast we'll dive into the emotional IQ and ...

What it means to be nurtured, emotions behind it, and how that can serve heart-based leaders
Traits of a heart based leader and what to acknowledge are your strengths or what to focus on
How to make room for your heart brain at work, which can work in parallel with your mind for your next level of leadership

- How to show up as a nurtured leader and help others do the same

How to leverage your heart-brain and its cellular components, and the brain-heart entrainment that happens
Next steps as a heart based leader to follow

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We've got another Pausecast VIP in store today, one or my favorite thought leaders when it comes to neuroscience and upleveling our self-awareness and emotional intelligence, Rich Hanson, Ph.D author of several books including Buddha's Brain, Resilient, and NeuroDharma (among others).

In this Episode 80 of the Pausecast...

Experience a ten minute guided pause with Rick
Learn the science behind what our brains experience when we pause.
Why we need to make friends with our reptile brain (and feed the mouse, pet the monkey).
The three headlines of psychological needs
Why we need to keep growing & learning
How changing attitudes helps our bodies feel different
Recipe for boosting resilience and positive outlooks
How many neurons you actually have in your brain

About Dr. Rick Hanson

Rick is a psychologist and has written and taught about the essential inner skills of personal well-being, psychological growth, and contemplative practice – as well as about his relationships, family life, and raising children.

In 2009, he wrote Buddha’s Brain: The Practical Neuroscience of Happiness, Love and Wisdom. The book shows readers many effective ways to “light up” the brain circuits that relieve worry and stress, and promote positive relationships and inner peace.

In 2018 his book, Resilient: How to Grow an Unshakable Core of Calm, Strength, and Happiness, explains how to use positive neuroplasticity to develop 12 vital inner strengths – such as grit, gratitude, and compassion – in order to cope with challenges, pursue opportunities, and find lasting well-being in a changing world.

It’s based on his online program – the Foundations of Well-Being – an experiential journey of personal healing and growth that is a year long course anyone can take. Continue studying with Rick in his online class and a 15% discount PAUSE15 - Foundations of Well Being which Resilient is based upon!

Rick's Website https://www.rickhanson.net

Talks At Google Video Rick Hanson - Resilient (hosted by Rachael O'Meara)

About Rachael O'Meara

Rachael O’Meara, MBA, MA, ACC is an executive coach helping successful leaders learn the proven tools and strategies to rise to their next level of leadership - without the overwhelm. Her previous thirteen years at Google helps her have a pulse on what it takes to be a successful leader. Her first book Pause was a top business book for your career. She's been featured in the New York Times, WSJ.com and on the TEDx stage. Rachael is certified as a BeyondEI and GolemanEI Meta-Coach that focuses on Goleman's 12 EI sub-categories. Learn more at www.rachaelomeara.com

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Buddha's Brain: The Practical Neuroscience of Happiness, Love, and Wisdom

Resilient: How to Grow an Unshakable Core of Calm, Strength, and Happiness

In this Episode 79 of The Pausecast we discuss...

Rachael's near-miss of a layoff
How layoffs can be a key sign or signal for intentional shifts in behavior
Rachael's story and how her forced pause helped her reassess and pivot
Uncomfortable Truth #1 - your identity
Uncomfortable Truth #2 - what else needs to happen besides thinking a lot
Uncomfortable Truth #3 - what it means to be in the unknown and how to navigate it
How to manage your energy
Next steps to take to get support and be in this space.

Key links discussed :

Pause the Book: https://www.amazon.com/Pause-Harnessing-Life-Changing-Giving-Yourself/dp/0143129244

Pause the Journal: https://www.amazon.com/Pause-Journal-Intentional-Writing-Create-ebook/dp/B09NLGB98Y

Subscribe and rate this weekly Pausecast so you don't miss more - or share this episode with someone who could use some support: https://anchor.fm/thepausecast or YouTube channel @RachaelOMeara1

Join Rachael's Pause to Thrive Women's Leadership Community: www.fb.com/groups/bethepause
Direct Message me "energy" and I'll share more tools with you. Or if you need help ASAP and want some 1:1 coaching, DM me and I'll follow up there too.

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Pause: Harnessing the Life-Changing Power of Giving Yourself a Break

Did you know that when you breathe with intention even for less then 8 minutes, you're shifting your body and brain chemistry?

No wonder it's so easy to end up feeling stressed out most of the time - our bodies store our stress in the fibers of our being, along with our thoughts when we are stuck in the stress cycle or looped thinking.

Join Rachael for this integrative breathwork session - aka a breathwork booster designed for corporate leaders.

In this episode 78 of The Pausecast...

Learn how it takes 8-12 minutes for our cortisol levels to raise enough to stress us out, but 36 hours for it to come back down to normal levels.
Break that cycle using the power of somatic breathwork and learn how to de-stress in < 8 minutes a day.
Learn the benefits of breathwork and how to breathe to feel more aligned, confident and calm.
Experience a boost in mood and shift your nervous system to the rest and digest mode with this session, "I am here."
No matter what your main stressors are right now - managing a team or a project, finding a job, or having more quality time with those you care about - you can feel better using this simple technique I share.

It’s no secret that most of us struggle with the everyday pressures of life. We’re living in an age where we’re busier than ever and because we’re disconnected from our bodies, it’s easy for us to become buried in feelings and emotions that we don’t know how to deal with or process. For many of us, the norm is being constantly stressed, anxious, worried, and overwhelmed.

Breathwork allows us to be still, be with ourselves, and breathe and feel through our experiences. We were given the tool of breath since birth, but most people are unaware of how powerful and transformational the breath can be.

Here are the most common benefits of breathwork:

» Immediate stress reduction & anxiety relief.

» Connect with your emotions & change your response to them.

» Revitalizes your organs.

» Gives you access to your higher power.

» Reduces toxins in your body & provides an energetic release.

» More energy & mental clarity.

» Deepens your relationship to your body.

» Release trauma that has been stuck in your system for years.

» Better access your intuition, higher self, and source.

Get another breathwork booster to de-stress in 5 minutes or less here: https://witty-artisan-7791.ck.page/19fb597889

Grateful for this beautiful playlist! Song Credits:

Opening by Essie Jain

Creative Brain Waves by Alpha Brain Waves / Binaural Beats

Native Spirit by DJ Taz Rashid & Srikalogy

Growin' Up by Emiliano Toso

La Gioconda: Dance of the Hours (Fantasia)

Celeste by Pete Kuzma

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Now that we're meeting again in person or having more connections again, it's easy to forget what makes networking feel more effective and less like "work."

After spending my week at the JPMorgan Healthcare conference in San Francisco, I was reminded of what makes networking feel streamlined, effective, and almost easy with a few simple steps to take before any networking engagement - whether it's with one person, many people, live or virtual!

In this episode 77, here's what I cover:

A brief reset pause with Rachael
The 3 essential steps to bring with you to any networking engagement and why they matter: one before you start, one during, and one after.

What's your networking tip? Drop me a line or reply back and let me know.

I'm sure there's so much more to say around this topic, but let's start there.

Do you want support around managing your energy around networking or these steps above? Let's talk - I support corporate leaders to do just that so you can feel more at peace and calm because you are networking in a natural and fulfilling way for you.

Here's to deeper connection and your fulfillment,

Rachael

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Hey corporate leaders!

In this Episode 76 of the Pausecast...

Learn the 3 step process on how to firm up your boundaries when they feel a little flimsy...especially if you are working from home, work hybrid or remote.

Actually - even if you're at the office, you can still apply these 3 steps to firm up the boundaries you need...

1) Be aware to change

2) Know you have the choice to change

3) Change the system - what needs to shift to create new boundaries?

Subscribe to The Pausecast or watch this on YouTube here: https://youtu.be/kMFbnA_bXHA

What boundaries are you celebrating, and what could use a little more firming up? Leave me an audio message to let me know!

If you need help with any boundaries, let's talk! I can help you with that. Leave me an audio message and I'll reply back with next steps.

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In this episode 75 (also ep 21) of The Pausecast...
- Partake in an Inner Pilot Light led pause
- How the Inner Pilot Light got it’s start
- Why you should find your own inner pilot light and how to tap into it
- Questions of discernment to know if it’s really your inner pilot light
- How to ask for guidance from your inner pilot light
- How to know when you feel aligned to make a decision or choice
- How to avoid autopilot and ignite your inner pilot light and why it matters

About Lissa Rankin, MD
Lissa Rankin, MD, is a mind-body medicine physician, author of 7 books, founder of the Whole Health Medicine Institute, and mystic who researches radical remission, trauma-informed medicine, and spiritual healing. Her TEDx talks have been viewed over 5 million times, and she starred in two National Public Television specials- Heal Yourself: Mind Over Medicine and The Fear Cure. Lissa’s interest in the link between loneliness and disease led her to spearhead her latest project, Heal At Last, a non-profit organization which aims to bring effective trauma healing and spiritual healing methods to anyone ready for the deep dive of healing.

Links
https://lissarankin.com Including FREE Self-healing kit and Rx for Courage Kit
https://innerpilotlight.com/ & Daily Flame Love Kit
Tedx: The #1 Public Health Issue Doctors Aren’t Talking About: https://youtu.be/s2hLhWSlOl0

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In this episode 74 of the Pausecast...

What the science tells us about journaling and intentional writing
How you can achieve more dreams through the practice of journaling (it's true!)
How to use Pause the Journal
How to use journaling to get more clear, be more productive, tap. your intuition and gut brain, and to improve your mood.

Are you a journaler?

Have you tried Pause the Journal? Check it out or get it for a great New Year's gift.

Subscribe to the Pausecast on YouTube and watch this episode: https://youtu.be/ny3LaIt5J8c

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In this episode 73...here's 5 more things this month to love when you are serving as a high EQ leader.

Each month I'll share 5 things that I love about being a high EQ leader - maybe there's one you resonate with, or one you want to try. Either way, let me know what you think?

Stay inspired. Think about who you look up to as a leader, and give yourself a moment to think about them. Is it a quote you have on your desk, or a Post-It note? Is it something that you saw that brings you Joy. Give yourself credit for being with these leaders who have inspired you because it's actually lead you to who you are today.
You can be a strong feminine-values driven leader! Lead with the feminine values that are associated most often with the feminine values. Anyone can do this, but it means leading that facilitate and influence creating, holding space, big picture thinking, silence, care, collaboration, communicative, these are all strong women are strong feminine values. Most corporate workplaces are severely underrepresented in these values, and they are really important for Success it's time to bring them to bear.
Always be learning or ABL! This means taking a class, reading a book, watching a TED Talk, stimulating your brain and new ways it is a infectious and inspiring not just yourself but the others. If this isn't your cup of tea, what is it that does get you excited and what you like to learn? Just do that instead
Be enthusiastic about your ideas. When you are showing enthusiasm and present, you bring others along with you. It is emotional contagion and infectious. That is inspiring motivating and exciting when you get behind your idea with your own enthusiasm. You will be surprised what follows.
Lead by example. That means when you want to take a day off, take the day off. Do not check email. Tell people you will be off line. The key here is setting expectations.

What are you excited about or working on as a high eq leadership trait? Let me know and leave me an audio message!

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As a corporate leader who may already be feeling a little stressed with the end of year, holidays or regular old life-in-session stuff, why do we want to try new things when our plate is already full?

If you're a go-getter like you likely are if you're listening to this, it's because you have a lot of interests, or excited about trying new thigns!

In order to proceed accordingly, it's important to follow a few steps so you can get the most out of it.

In this episode 72...

Why it matters to envision the impact doing this will have on you - how will you feel and what will be different?
Why curiosity will and can serve you
What timing has to do with it
What it really means when you're talking about your past
The No. 1 question to ask yourself when weighing options
What are the tools to get more clear on your decision
What is going on underneath your motives for doing new things and what to do about it
How permission, commitment, and feelings have to do with all of it.

Watch this on YouTube here: https://youtu.be/QAXxIbthLNs

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In Episode 71, we pause with Dr. Daniel Goleman who helped put Emotional Intelligence on the map as one of the most critical business skillsets to build!

In this episode 71 of The Pausecast...

Experience a guided pause led by Dr. Dan Goleman
What the research shows on meditation and how it benefits emotional intelligence (and elaborated on in Dan's book Altered Traits).
Dan's new research-based coaching model and why it is important how his (updated) EI research-based model and the 12 sub-categories to develop as EI skills that help strengthen the building blocks of EI
How executives can develop skills to coach their direct reports using the Goleman EI Coaching program and how any leader can develop these skills
Learn the five primary emotions and how emotions like fear and anger can be shifted into assertion and using them to be a better leader
How tuning in to know your own emotional intelligence helps be in better relationship with others
How Dan contributes to his own transformation and how he handles hijacks

About Dr. Daniel Goleman

Daniel Goleman, Ph.D., known for his bestselling books on emotional intelligence, has a long-standing interest in meditation dating back to his two years in India as a graduate student at Harvard. A psychologist who for many years reported on the brain and behavioral sciences for The New York Times, Dr. Goleman previously was a visiting faculty member at Harvard. Dr. Goleman has received many journalistic awards for his writing, including two nominations for the Pulitzer Prize for his articles in the Times, and a Career Achievement award for journalism from the American Psychological Association.

Links:

http://www.danielgoleman.info/

Dan's publications and coaching program: https://www.keystepmedia.com/

EI Coaching: https://courses.keystepmedia.com/

12 Primers for EI sub-categories: https://www.keystepmedia.com/shop/12-leadership-competency-primers/#.WvcdldMvzOQ

Dr. Paul Ekman's work on facial expressions: https://www.paulekman.com/

About Rachael O'Meara

Rachael O’Meara, MBA, MA, ACC is an executive coach helping successful leaders learn the proven tools and strategies to rise to their next level of leadership - without the overwhelm. Her previous thirteen years at Google helps her have a pulse on what it takes to be a successful leader. Her first book Pause was a top business book for your career. She's been featured in the New York Times, WSJ.com and on the TEDx stage. Rachael is certified as a BeyondEI and GolemanEI Meta-Coach that focuses on Goleman's 12 EI sub-categories. Learn more at www.rachaelomeara.com

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In Ep 70 of The Pausecast...

Why is it important to pause anyway, especially when our to-do list is only looking bigger
Why knowing the iceberg model will help you get more stuff done
Benefits you'll reap as a corporate leader
Mythbusting pausing and the EQ connection
What you can try to start doing things differently
How doing less will actually help you do more in the long run

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Did you know that you are 50% more productive when you practice gratitude at work?

Or, that if you're grateful for 3 minutes per day, after 14 days you will feel gratitude easier, deeper, and have more joy?

In this episode 69 of the Pausecast...

Why gratitude matters at work - even beyond the holidays.
Stats around benefits of gratitude
Daily gratitude practices you can create during this time of year.
How staying grateful helps us thrive.
Create your own gratitude pause plan you can implement immediately

You can learn more about gratitude and how to keep cultivating it my Masterclass Tuesday, Dec 6th at 5pm EST called, "Uncover the Wonder this Holiday without it feeling like a to do" - register at pages.rachaelomeara.com/holidaymasterclass

Send in a voice message: https://anchor.fm/thepausecast/message

In this episode No. 68 of the Pausecast...

Learn why quiet quitting is such a hot buzzy topic and the synonyms for it.
What quiet quitting has to do with being ambivalent, and what it really means
Why quiet quitting is not a good idea no matter how stressed you may feel & the evidence behind it
How mastering your emotional intelligence (EQ) can help you avoid the feelings of overwhelm altogether
Rate yourself how much you are showing up fully and what it says about you
What red flags exist if you're thinking about this
What to try instead of quiet quitting
What Snackwells(TM) has to do with quiet quitting

NPR Article referenced: https://www.npr.org/sections/money/2022/09/13/1122059402/the-economics-behind-quiet-quitting-and-what-we-should-call-it-instead

Learn more at www.rachaelomeara.com and subscribe to The Pausecast on your favorite platform here: https://anchor.fm/thepausecast

Send in a voice message: https://anchor.fm/thepausecast/message

How to you go from feeling overwhelmed by work, life or even the nightly news, to firing on all cylinders again?

In this Ep. 67, we will cover the 3 essential skills in order to make this happen:

Learn and apply your new physical, mental and emotional skills necessary to stay out of overwhelm.
Have a vision for yourself to get there.
Get the support to carry you though - because no one can do it alone.

Spoiler Alert: Without ALL 3 of these things, it just doesn’t happen or stick.

Send in a voice message: https://anchor.fm/thepausecast/message

In this episode 66 of The Pausecast...meet Dr. Amishi Jha neuroscientist, author, and U. of Miami Professor who shares what she is discovering through her neuro research lab in high performing and high stressed groups.

Note: This Pausecast episode originally aired before her book came out, but is still highly relevant in the field of mindfulness and training our brain. It's one of my favorites and I'm excited to share it again!

We discuss:

Have we hit a mindfulness tipping point?
What we're learning about mindfulness and the guidance behind training our minds.
What brain training games are training and what they help us get good at (and what they miss).
How generalized mindfulness training works.
How mindfulness training & tools are helping the pre-deployed military do jobs better and the magic number we found in this research.
What the heck is MBAT?
Dr. Amishi's favorite ways to pause.
Why a Pause Pledge is important

About Dr. Jha

Dr. Amishi Jha, PhD is Director of Contemplative Neuroscience and Professor of Psychology at the University of Miami. Prior to her current post, she was an Assistant Professor at the Center for Cognitive Neuroscience at the University of Pennsylvania.

She received her B.S in Biological Psychology from the University of Michigan, her Ph.D in Psychology (Cognitive Neuroscience) from the University of California–Davis, and her post-doctoral training at the Brain Imaging and Analysis Center at Duke University in functional neuroimaging.

Learn more at: https://amishi.com/

Amishi's TED Talk Taming Your Wandering Mind: https://www.youtube.com/watch?v=Df2JBnql8lc

About Rachael O'Meara

Rachael is an Executive Leadership Coach and author who helps her fellow humans at every level of leadership to amplify their impact, plan for success and press pause if burnout or overwhelm are looming.

Send in a voice message: https://anchor.fm/thepausecast/message

What Stress? :X

Stress is caused by overthinking and sitting on too much fear, anger, sadness or hurt.

When we don’t allow these to be expressed, we end up feeling stressed out and turn to our devices (literally) to numb out, avoid vs. dealing in and addressing what’s underneath the stress and our relationship to those emotions.

In Ep 65, we will learn more about

What causes stress
How to mitigate stress and what's really the root cause of it
What our physical body has to do with - or help - with stress.
Incorporating a few daily pauses or integrating your doing with your being as I like to say, here's a few to try:
Pause: Intentionally shift your behavior and do something else. This can be anything that serves you in the moment - e.g. leave the room, move your body, journal, connecting with someone and sharing.
Do some breathing exercises. Take 10 breaths, counting to 4 on the inhale though the nose, and 7 on the exhale slower and through the mouth.
Write it out. ...Journaling can be a power tool when it comes to processing stress

....and so much more!

Even if you try one of these "experiments" you are well on your way to shifting out of this pattern of stress, and into feeling more calm, relaxed, confident and ready for whatever comes next.

Trust me - I burned out of Google, and I had no clue how to de-stress at that time, and yet now I teach others how to do exactly that..well before burnout!

Even if that seems impossible now, know that it is possible using these techniques and what I can support you with using my EQ Mastery method that will help you get to your next level of leading - whether it's leading yourself through stressful times, or others and coming out the other side.

If you're ready for support to de-stress, this is where I come in.

Message me "de-stress" and I"ll share some tools for you to try - there is so much support here for you - from classes to coaching to tools - you decide what's best!

Here's to walking out of overwhelm...together!

Rachael

PS You can check out the visual version of this Pausecast on Youtube here: https://youtu.be/f2i9WPLYp6E

Send in a voice message: https://anchor.fm/thepausecast/message

Anger is one of the primary emotions we can often feel and it shows up as frustration, reactivity, resistance, or passive aggressive behavior.

So, what if this happens when we're at work?!

In Ep. 64, we discuss...

The #1 thing to do when you notice signs of frustration.
How to move the relationship forward or in a helpful way even if you are not happy with things.
The cost of reacting and being passive agressive.
The additional steps to take when you are frustrated at work - with managers, colleagues, or anyone else.
- How to create the intention to do something about it and what happens when / if you don't.
- How to remain calm and how to approach your manager next.
- How to allow time and space for a constructive response.
- How to trust in your ability to resolve conflict using key leadership skills including intention, truth and vulnerability and why these are so helpful.

If you want support knowing how to master your EQ or emotions at work, this is where I come in.

After burning out at Google myself, I learned the hard way. It's not what you think.

Message me for more info on next steps, I got you!

Rachael

Send in a voice message: https://anchor.fm/thepausecast/message

Which one are you - a leader who leads, or a leader who manages?

In Ep 63...

learn what the key differences are between leadership vs. managing
what tendencies/traits to leaders have vs managers
how to move into more leadership vs stay in manager mode...and why we need both.

If you want help to move to rise to your next level of leadership and master your EQ so you can have more impact, confidence and authority as a leader in corporate, this is for you. Message me what you think - I am so interested to hear what resonates for you.

Learn more at www.rachaelomeara.com/course2022 for more help and support in service to rising to your next level of leadership....without the overwhelm!

Here's to you walking the path of stepping into your next level of leadership...together!

Rachael

Send in a voice message: https://anchor.fm/thepausecast/message

As a high performing corporate woman leader in your work and impact, are you aware of how to feel more fulfilled at work, regardless of…

What your top priorities of the day are
What project or deadlines on your plate
Or in the face of a specific challenge - whether it’s a co-worker, a boss, or teammate?

I know what you’re thinking…

Feeling fulfilled can seem mushy and soft, not productive, or that you're too emotional.

However, what if instead of having those judgements, you actually did feel fulfilled and calm, no matter what your daily agenda held?

In business, women are taught (historically) to

Not bring our emotions to work - dismissing what’s going on all the time or avoiding dealing with difficult conversations, people, or challenges.
To ‘stick to the numbers’ and get the job done
Work hard, long hours to prove ourselves

While these ways got you to where you are today, what will get you to your next level of leadership - operating from a core foundation of feeling more clear, relaxed and confident - isn’t this.

It’s an ok place to be, but honestly there is sooo much more waiting for you.

👉 > You start showing up feeling confident and fired up because you’ve learned how to master your EQ and plug into your deeper desires that can fuel you, instead of burn you out or leave you in overwhelm!

That means:

Feeling good about work again and living on your terms.
Being authentic and not being afraid to say no.
Not having judg-y or critic mind thoughts that zap your confidence.

Have a listen, and decide for yourself. What can you do to show up in service and self-compassionately to your inner leader, who feeds that outer leader?

As I discuss in this episode, check out my upcoming 15 week Executive Leadership Accelerator course for women leaders....www.rachaelomeara.com/course2022 > We start this month - message me for more info to learn more!

Send in a voice message: https://anchor.fm/thepausecast/message

What does it mean to master your EQ as a woman in corporate?

EVERYTHING! 😎

Seriously though, I break this down into 3 things:

1) Get a seat at the table, seen and heard - hold yourself with more presence and confidence. that is infectious and contagious.

2) like you have a treasure map or secret hidden superpower - you can read the room, you can sense who holds the anxiety, you can notice how you are doing - and respond accordingly

3) improve all the skills that make you a better leader - better listener, better attuned to others, able to build better trust and rapport

Have a listen and let me know what you are most excited to start with - we all start somewhere when it comes to mastering your emotional intelligence!

It may as well be where you spend most of your time and support you to show up in ways you truly want to.

Send in a voice message: https://anchor.fm/thepausecast/message

When you feel stuck, what are your coping strategies to get unstuck as fast as possible, and move forward?

It’s easy to get caught up in accepting ‘stuckness’ as “just the way it is”

And then cope from there, but it doesn't have to be this way.

You spend way to much criticizing yourself saying things like, “Why do I suck at this?” or something equally non-productive.
You stop spending time on your favorite hobbies like going to the farmer’s market or painting because you decided “you don’t have time”
You compare yourself to others, instead of celebrating the moves you made from a year ago.

Learn how the power of surrender can serve you as a leader in corporate so you can access your intuition more and free up some mental space to stay focused and calm to make the kind of impact you want.

Join Rachael for 2 minutes of breathwork practice using the mantra, "I surrender"

What do you think of bringing the concept of surrender into work? Have you tried it? What happened?

Send in a voice message: https://anchor.fm/thepausecast/message

In this episode 59 of The Pausecast...

Meet Dr. Jill Bolte Taylor, Author of Whole Brain Living and Stroke of Insight
How Pausing is essential to Whole Brain Living
Meet the 4 main characters of the brain
How to use the Brain Huddle exercise to get out of trigger moments and live more from the whole brain

Meet Dr. Jill Bolte Taylor

Dr. Jill is the author of the New York Times bestselling memoir My Stroke of Insight: A Brain Scientist’s Personal Journey (published in 2008 by Viking Penguin), which is still often the #1 book about STROKE sold in the Amazon marketplace. In addition, her second book WHOLE BRAIN LIVING: The Anatomy of Choice and the Four Characters That Drive Our Life was published in May of 2021 by Hay House and is now readily available.

In 2008, Dr. Jill gave a presentation about her experience with stroke at the TED Conference in Monterey, CA, which was the first TED talk to ever go viral through the internet. TED and Dr. Jill became world-famous instantaneously and that TED talk has now been viewed well over 27.5 million times. This 18-minute presentation catapulted Dr. Jill into the public eye, and within six weeks of presenting that TED talk, she was chosen as one of TIME Magazine’s 100 Most Influential People in the World, she was the premiere guest on Oprah’s Soul Series webcast, and her book My Stroke of Insight became a New York Times bestseller and remained on the list for 63 weeks.

For more info including her latest book, visit: https://www.drjilltaylor.com/

About Rachael O'Meara

Rachael is an Executive Leadership Coach and author who helps her fellow humans at every level of leadership to amplify their impact, plan for success and press pause if burnout or overwhelm are looming.

I wrote the book Pause and shared it and my own experience of burnout on the TEDx stage - to help other high-achieving and dedicated individuals learn the tools and strategies that have helped me step off the hamster wheel - for good.

My goal is always to help my clients feel more empowered, calm, and confident so they can reclaim their lives, have more fun, and do what they came here to do. If your life is already high velocity, you can still find the tools to sustain that pace and soar even higher; but do so with focus and a firm grasp on your wellbeing.

As a six time rowing National Champion who has lived in every time zone and pushed herself to the limit, I know what it feels like to have your eyes on the prize and to give every shred of your energy to your dreams.

I also know and live by the idea that you create the space that serves you and in which your truth comes alive.

What space, truth and reality do you want to create together?

Links:

LinkedIn: https://www.linkedin.com/in/romeara/

Facebook: www.facebook.com/groups/bethepause

The gram: www.instagram.com/rachael_omeara

Get my free guidebook: 3 Keys to Turn Burnout into Thriving at work: pages.rachaelomeara.com/guidebook

Send in a voice message: https://anchor.fm/thepausecast/message

Join me for this part 2 of my series called, "Top Things to Love about Being a High EQ Leader"

In Ep. 58, we explore the next top 10 things below as listed, and go into each one just a bit.

Why should we love these things as a high EQ leader?

Being a high EQ leader means you're the best of the best - you are a master influencer, orchestrator, and compelling human others naturally follow and want to be around.

When we get these things and hold them as important skills on our leadership journey - they can help us feel so much more clear and motivated, every step of the way.

So here's part 2 - and the 10 for today - which ones do you most resonate with or want to work on?

Which ones are you doing sufficient in?

Vulnerability is a strength of leading.
As a leader, set aside time for thinking. It's as important than anything else or more.
Confident leaders make decisions and stick to them because they are in touch with their emotional side and their cognitive side.
If you don't know how you feel, you are less likely to make confident decisions because you'll be waffling back and forth. The key is to be clear with what you want first so that the decision makes sense and you can clearly and effectively communicate it to others.
Asking others how they feel about something is as important as giving them guidance through what you think is best.
Leadership is a privilege. Knowing that others are following you is an honor and treated as such. Do not take advantage of those who are working hard to get things done.
Think your team and those who work for you. Thank them more than once, and thank them when they've done exceptional work. There should never be someone who said my boss never thanked me for a job well done. When it was.
Truly listening and being present is a skill and effective leaders have this and do it well.
You can have fun and Lead effectively. A common myth is that you need to be serious and not joke around and that won't work.
You can be a heart faced and mind had based leader! That means you check in with how you feel about things and that you're in alignment first before you actually Act.

Send in a voice message: https://anchor.fm/thepausecast/message

Join me for this part 1 of my series called, "Top Things to Love about Being a High EQ Leader"

In Ep. 57, we explore the top things below as listed, and go into each one just a bit.

Why should we love these things as a high EQ leader?

Being a high EQ leader means you're the best of the best - you are a master influencer, orchestrator, and compelling human others naturally follow and want to be around.

When we get these things and hold them as important skills on our leadership journey - they can help us feel so much more clear and motivated, every step of the way.

So here's part 1 - and the 10 for today:

Leadership is an inside job..
You know the definition of leadership is the ability to influence.
If I'm not aware of what I want and need then no one else will be aware of what I want and need.
I don't need a title, I can leave my life in any way I choose and it doesn't matter what my title is.
I am not defined by work as my title or my job.
Leadership means being in authority and not in superiority.
Meeting people where they're at and seeing them in mutuality.
Team Dynamics is part of leadership, and the ability to read the room. To do this, I need to be aware of how I'm feeling and if there's tension who is holding the anxiety and who's holding what role in the room.
The right hand man literally sits to the leader in the right-hand seat.
First followers are as important as the leader. If you don't have a first follower, it's much more difficult to get anyone else behind your ideas. So work with people to follow you and influence them to do so.

Which one do you relate to the most?

Which one feels the most daunting, or like a gap for you?

Leave me a message, I'd love to hear!

Next week we'll continue with the list, but for now just think about these 10 things and how you are doing in each one - they are not small potatoes but big skills to master!

Send in a voice message: https://anchor.fm/thepausecast/message

How do you identify what you need and want..as not only a corporate leader, but as a PERSON?

And..how can you tell the difference between what you WANT, and what you NEED?

I have a fun experiment for you to try about this...check out this episode, and see what you can come up with. Answer the poll below too - how would you rate yourself when it comes to knowing what you want and need...it's actually a pretty advanced skill to want ANYTHING your heart desires, and claim it. So many of us think that it's "not ok" to want more money, or our dream partner, or a private chef...yet, if you want it, what's wrong with owning that?

It works the same way in the corporate world my friends. Let's get to the bottom of knowing what you want and need, so you can feel more fulfilled as you claim it for yourself, notice what beliefs come up against you claiming or thinking about these things, and then being ok with that!

As a corporate leader, if you aren't equipped to know what you need (e.g. a day off) and want (e.g. to not have emails to answer after 7pm), you will not feel as fulfilled, fall short on what you're capable of, and not set the example that you can to inspire yourself, and others around you.

This podcast episode was inspired by my Wright performative learning assignment, Wants and Needs and my post about it when I was "in it"! - Read that article here: https://medium.com/@romeara1/-bc4dcfb6f836

Send in a voice message: https://anchor.fm/thepausecast/message

Follow this six-step plan to get the support and resources you need.

After my book Pause and learning from my own experience of figuring out how to take time off for my own growth, I’ve come up with a six-step plan for how to negotiate for personal development.

Identify how you want to learn and grow. If you don’t yet have a clear picture of what you want to develop, spend time honing in on exactly what you need. Do you want to build your emotional intelligence skills to be a more attuned business leader? Are you interested in going on a yoga or meditation retreat? Set aside a specific period of time, such as one evening or even a week, to explore ideas and research what appeals to you. Write down what you want to learn and how you would grow from the experience you’ve identified. Research shows that the physical act of writing has a neurological effect on the brain which tells the cerebral cortex to “wake up and pay attention.” Writing stimulates a bunch of cells in the brain called the Reticular Activating System that plays a key role in being more conscious and alert. The more you can write down, the more aware and real your ideas become.
Own it. You may be under the impression that building an underdeveloped skill means you lack a competency or have a particular weakness. This isn’t the case. Rather than being embarrassed or nervous about asking for this time, own it as part of your commitment to becoming a better leader. If you aren’t willing to consider it a growth move for you and your company, you can’t expect others to support you.
Create your vision statement. Ask yourself, “Who will I become as a result of this investment of my time and resources?” Be specific and descriptive. Keep it in the first person. One sentence is ideal. Use descriptive adjectives. Will you be more engaged, influential, or mindful? Visions are a great way to orient and stay on track before, during, and after your development work.
Connect your goals or outcomes to what the business needs. To get buy in from your manager, team, or company to support your development, you have to connect what you’ll gain to the business goals. Ask yourself:
Prep and practice. The next step is to get ready for the conversation. Think through: What’s the worst and best case scenarios? Anticipate questions or concerns from your boss. I have yet to meet someone who was let go for asking to expand their horizons. Often times our fear holds us back from negotiating, and we miss out on the opportunity to explore alternatives, or worse, receive a yes.
Make your ask. When you’re ready to sit down with your manager, don’t catch them off guard. Give them ample notice and consider adding it to the agenda for your next one-on-one meeting. But it doesn’t have to be a formal meeting. If you’re catching up on how the weekend was or plans for the evening, share the class that caught your eye and why it personally matters to you. Better yet, share how you think it could help you be a better employee. Then you can schedule more time to discuss it further.

You can read my complete article in the Harvard Business Review here: https://hbr.org/2017/11/how-to-ask-your-boss-for-time-to-learn-new-things

Try this out, and leave me an audio message or let me know how it goes! I want to hear from you, and if you are ready for guidance to help plan this, let's talk! Message me "6 step plan" here or at info@rachaelomeara.com and I'll be in touch!

Send in a voice message: https://anchor.fm/thepausecast/message

Write It Down, Make It Happen: Knowing What You Want And Getting It

Whether today is an epic list of to-dos, a routine you know by heart, or the unexpected, it’s always a good time to pause. I call a pause any intentional shift in behavior that allows you the space to experience a mental shift in attitude, thoughts, or emotions that otherwise wouldn’t have occurred.

Pausing can allow new ideas to emerge, more satisfaction, and new ways of being and behaving that are aligned with what matters to you. The only requirement is your conscious choice to decide to shift your behavior. One of the easiest ways to do this is through what I call daily pauses.

Daily pausing is a chance to listen to your inner voice. Pausing can become a way of life that prevents burnout, reduces stress, and leads to new discoveries about oneself. Pausing is a choice that isn’t conventional (yet), but is a powerful way to realign and check in from time to time. Gift yourself a prescription to pause daily and intentionally shift your behavior so that you can tune in and become your best self.

Here are a few ways you can choose to pause daily - also in this episode! We experientially do these together - so take a listen!

Be open to seeing what happens or how you can feel differently.

Pick one and practice it within the next thirty minutes.

What happens when you try it?

Work up to doing one a day for the coming week.

Belly Breath Pause: Sit or stand with both feet firmly on the ground and close your eyes if you are comfortable doing so. Place one hand on your diaphragm and slowly inhale, hold your breath, and slowly exhale. Count each inhale until you get to ten breaths.

Digital Device Pause: Create a rule to limit or not engage with your devices for a limited time, or avoid using devices to distract from time with family or friends.

The Outdoor Pause: Go outside for a walk around the block. Invite a friend for this “nature” pause and explain its purpose and discuss what you experienced.

Sipping Pause: Sip a cup of coffee or tea without distractions. Practice following your breath or noticing what your cup and what its contents look like, feels like, smells like, and tastes like.

Express gratitude for at least one thing today. Build your list up to ten things or set a timer for one minute and express appreciation for everything that comes to mind–the good, the bad, and the ugly.

Create a daily one-minute “mindful” awareness pause while you do something else like brushing your teeth, eating, or walking.

Deciding to take a daily pause is an act of courage and self-care. If you already have a daily pause practice, journal about your experience or add more time to your existing practice. One study shows that by writing about an emotional experience for two minutes a day, for two consecutive days improves mood and well being.

Send in a voice message: https://anchor.fm/thepausecast/message

Send in a voice message: https://anchor.fm/thepausecast/message

In this Ep. 53 we discuss...

Why "being mindful" isn't enough anymore as we usually think of it as a high EQ leader.
What's missing from what we think of mindfulness today
What the definition of mindfulness is: “Being aware of what is going on inside while noticing what happens on the outside”.
What emotions have to do with all of this and why they are key to shifting
What does it mean to be mindful as a leader?

The list below could fill any list for how to lead across multiple scenarios. When we lose touch with what we feel in the moment, or sit in fear as we dictate or share one-directionally we lose a core component of mutuality, or seeing someone for who they are and not who we want them or expect them to be, that is another trait of a mindful leader.

Additional Ways to Be a Mindful Leader:

· Being aware of what you’re feeling in any moment and allowing it to guide your choices and actions. If you are frustrated or upset, do not let it go unsaid. Share your thoughts responsibly. “Outsource your pain” as I recently heard.

· Speak with intention. Your points will be stronger, and you are helping others and yourself be clearer and have a more present experience with your audience. Check in with how you feel — it could be fear, frustration, or joy. The idea is that when you shift your intention to speak intentionally, you will sound more succinct, and be more with yourself emotionally as you communicate your message.

· Increase awareness of your breath and body, what emotion you are feeling in any given moment, and your awareness of your behaviors and actions with others.

Being mindful can be much more than what most people think of as simply “noticing awareness.” Sure this is a great skill in itself. However there’s more to it than noticing more or quieting your mind. Being authentically mindful means turning inwards to notice your emotional state, acting with intention, or being fully present with someone as you accepting all your being-ness. When you can access this state of self-awareness, combined with how you feel in the moment, you are fully present in your aliveness and on the way to becoming more of your full self. Embracing this type of mindfulness allows new ways of being not only with myself, but with others as I am mind full and engaged with myself and others.

This kind of mindful leadership is a principal concept in the book Pause. Pausing isn’t only about being still. It’s about intentionally shifting your behavior so that new ways of being can emerge. That’s what being a mindful leader in your life — professionally or personally — is all about.

Subscribe and get a new episode every Tuesday!

Fun fact: This episode was inspired by an article I wrote way back in 2017...and I think it's still highly relevant!

LINKS:

LinkedIn: https://www.linkedin.com/in/romeara/

Facebook: www.facebook.com/groups/bethepause

The gram: www.instagram.com/rachael_omeara

Get my free guidebook: 3 Keys to Turn Burnout into Thriving at work: pages.rachaelomeara.com/guidebook

Send in a voice message: https://anchor.fm/thepausecast/message

Pause: Harnessing the Life-Changing Power of Giving Yourself a Break

As a high achieving business leader, how can you feel more calm and fuel your day in a short, efficient way - if you find yourself short on time?

Tired of putting yourself last? What if you had 5 minute a day that would fuel your energy and help you feel more calm and it only took a few minutes?

In this Episode 52...

Get clear, calm and grounded with a pause led by Rachael
We'll look at getting nourishment, what it isn’t, and sustaining yourself, all in 5 minutes or less a day.
We also explore top reasons to pause that lead to thriving.
We'll walk-through the 7 self-soothing techniques (plus a bonus!) from Linda Graham's work, Bouncing Back.
We'll cover why self-soothing mindfully helps boost your resilience, energy and empowerment that leads to consistent thriving.

...and so much more...techniques that take literally <5 minutes to implement and use to immediately change your state, nervous system orientation to rest and digest, and you can use in the future at anytime.

Send in a voice message: https://anchor.fm/thepausecast/message

In this episode, Rachael will share an intro about the 3 secrets influential women leaders know that overwhelmed managers don't.

How mastering your EQ helps you to increase your value and worth
How you can be 10x more productive and increase quality time
Feel more energy no matter what your circumstances are

You can dive deeper into this and register for her next masterclass at: pages.rachaelomeara.com/masterclass

Learn more about Rachael O'Meara and how to rise to your next level of leadership through mastering your EQ at www.rachaelomeara.com

Send in a voice message: https://anchor.fm/thepausecast/message

In this episode:

Join a pause led by Rachael
Why having a personal brand matters and how it can ignite your confidence
3 Step recipe for confidently crafting your personal brand
Learn what a redemptive narrative is and how it helps your personal brand

Send in a voice message: https://anchor.fm/thepausecast/message

In this Episode of the Pausecast... - Learn Simon’s favorite pause tool – his Daily flow which you can also get at www.strategysprints.com/tools - Why working IN as important as working OUT - 3 Step Formula behind Strategy Sprints - how to increase revenue or sales 25% or more. 1) Increase sales time 2) Increase price for same offer using 8 positioning tools 3) Increase conversion and close rates for same product or service If you use these effectively, 99% of your revenues will go up. - How to be a category of One – Simon’s TEDx talk theme. - How to maximize your ROL (Return on Luck).

About Simon Severino Simonservino YT channel & podcast - Strategysprints.com TED Talk: How to be a Category of One - https://www.ted.com/talks/simon_severino_be_a_category_of_one

About Rachael O'Meara Rachael O’Meara is a transformation leadership coach who empowers overwhelmed, successful women to reclaim their lives and thrive at work and beyond. She launched The Pausecast to help listeners learn how to intentionally shift their behavior and live purposeful, empowered lives every day.

Rachael lives in Florida with her husband and pauses as much as possible to ski, road bike, and BE (which is a life long challenge!).

Rachael has a Master's in Transformational Leadership and Coaching from the Wright Graduate University for the Realization of Human Potential, an MBA from Fordham University, and is a Pause Breathwork Facilitator, and a BeyondEI meta-coach and an International Coaching Federation (ICF) ACC certified coach.

LINKS: TEDx Talk: https://youtu.be/aSGCdwJqObI Pause the Book: www.rachaelomeara/pausethejournal Pause the Journal: www.rachaelomeara.com/book Women's Leadership FB Community : www.facebook.com/groups/bethepause

In this episode 49 of The Pausecast... - Enjoy a guided Pause led by Heather - Understand what is a Highly Sensitive Person (HSP) - Learn about the HSP assessment and Dr. Erin, who first coined the term HSP - Identify a few of the 12 strengths of HSP: Intuition, Empathy , deep listening - How to lead as a HSP - How HSPs handle and feel overwhelm - What to do if you are in overwhelm as an HSP

About Heather Dominick

- Most entrepreneurs believe that the only way to really succeed is to be under constant stress, to “hustle” until they reach their breaking point, but Heather believes otherwise.

An exceptional facilitator and teacher, Heather has created a safe, sacred community for true transformation and helped thousands of Highly Successful Leaders® release life-long limiting beliefs, overcome fears and learn how to build their business in a way that actually feels so good that they can create solid, sustainable, high-level financial success.
She’s also the host of the Business Miracles Podcast, where she teaches her listeners how to work less but make a larger impact.

Learn more about Heather and get her free e-kit "From Coping to Creating" at https://www.businessmiracles.com/

About Rachael O'Meara Rachael is an Executive Leadership Coach and author who helps her fellow humans at every level of leadership to amplify their impact, plan for success and press pause if burnout or overwhelm are looming. I wrote the book Pause and shared it and my own experience of burnout on the TEDx stage - to help other high-achieving and dedicated individuals learn the tools and strategies that have helped me step off the hamster wheel - for good.

My goal is always to help my clients feel more empowered, calm, and confident so they can reclaim their lives, have more fun, and do what they came here to do. If your life is already high velocity, you can still find the tools to sustain that pace and soar even higher; but do so with focus and a firm grasp on your wellbeing. As a five time rowing National Champion who has lived in every time zone and pushed herself to the limit, I know what it feels like to have your eyes on the prize and to give every shred of your energy to your dreams.

I also know and live by the idea that you create the space that serves you and in which your truth comes alive.

What space, truth and reality do you want to create together?

LINKS: TEDx Talk: youtu.be/aSGCdwJqObI Pause the Book: www.rachaelomeara.com/book Pause the Journal: www.rachaelomeara.com/pausethejournal Women's Leadership FB Community: www.facebook.com/groups/bethepause

Sneak Peek with future Pausecast guest and author @Simon Severino in May!

Simon helps businesses do great things as a "sprinter" - we had fun talking about how pausing serves us as we "work in" and learned about his book, StrategySprints and how companies can be more impactful using his methods to increase revenues - good stuff!

He offered his daily flow tool and many more - which you can check out early here : www.strategysprints.com/tools

In this episode, Marilyn Miller and Jan Whalen join host Rachael O'Meara on why it's important to pause in service to money, wealth, and abundance.

In this Ep. 47... - Experience a dolphin pause led by Marilyn - Learn what a golden pause is - How pausing helps us be more successful and make more money - How to increase your ROI thru pausing - #1 secret for managing your todo list - What outcome leads to income is all about - How to climb the Confidence Ladder - Access Marilyn's Free Quiz: "7 Secrets to Stress Less Prosperity" at https://earnmorestressless.com/ - Access Jan's Free ebook: "5 Things to say with the CEO says 'your rates are too high.'" at: https://thejanwallen.com/

About Rev. Marilyn Miller Marilyn, Founder, Women’s Wealth & Health Academy helps women in business earn more and stress less. As an underpaid, overworked college instructor, Marilyn became so ill, she had to quit working midsemester. Determined to earn more, she founded a national training firm succeeding beyond her wildest dreams earning a six-figure income. Her books include “America’s Holiday & Heroes”; International Best Seller-“365 Days of Self Love”; “Spinning Mistakes Into Gold” coming out in May 2022.

About Jan Wallen: For over a decade, Jan has worked with B2B experts to raise their fees and revenue. Her newest book Raise Your Fees Without Losing Clients will be available soon. She says “outcomes power income”, and her clients master the courage, confidence, skills and know-how to raise their fees. Get her free gift, "5 Things to say with the CEO says 'your rates are too high.'" at: https://thejanwallen.com/

About Rachael O'Meara Rachael O’Meara is a transformation leadership coach who empowers overwhelmed, successful women to reclaim their lives and thrive at work and beyond. She launched The Pausecast to help listeners learn how to intentionally shift their behavior and live purposeful, empowered lives every day.

Rachael lives in San Francisco with her husband and pauses as much as possible to ski, road bike, and BE (which is a life long challenge!).

Rachael has a Master's in Transformational Leadership and Coaching from the Wright Graduate University for the Realization of Human Potential, an MBA from Fordham University, and is a Pause Breathwork Facilitator, and a BeyondEI meta-coach and an International Coaching Federation (ICF) ACC certified coach.

LINKS: TEDx Talk: https://youtu.be/aSGCdwJqObI Pause the Book: www.rachaelomeara.com/book Pause the Journal: www.rachaelomeara.com/pausethejournal Women's Leadership FB Community: www.facebook.com/groups/bethepause

In this episode 46 of The Pausecast... - Listen in and get a sneak peak on the launch party for Pause the Journal, which launched Feb 2022. - Intro from Joe Kutchera, Author of Latino Link and E-X-I-T-O. - Why 2-2-22 is a pause portal(hence launch day!). - Breathwork with Rachael - "All is Well" - song credits below and on playlist link. - Discover the Pause the Journal Playlist and songs on Spotify. - What Rachael's critic mind said about the Journal - Sneak peak and experience 5 prompts of Pause the Journal, including Word of the Day and why Gratitude is so powerful. - How to use this journal and set team intention and vision with a group or a team. - Shares from fellow authors and thought leader attendees and results from using the prompts including Val Reis, author of Chief Inspiration Officer(set intentions), Rnold Smith, CEO for ConnectionApp (prep for a meeting), and Kia Nesmith, Founder of SimplyWellness (getting out of feeling stuck), and Krissie McMenamin, seeing progress StartUp Leadership Consultant.

SONG CREDITS ON PODCAST (1st 2 songs on Spotify playlist link below): Moving, by Eskimotion Sens Plus Profond, by Coquins

ABOUT PAUSE THE JOURNAL Looking for a way to be more intentional, create your dreams, and have even more impact? Pause: The Journal can help!

Rachael provides 90 days for journaling, plus a walk-through of how to get the most out of this journal. Pause: The Journal is the perfect compliment to her book Pause: Harnessing the Life-Changing Power of Giving Yourself a Break.

According to Rachael, a pause is defined as an intentional shift in behavior. Journaling in itself is a pause. A pause is about taking a time-out to create the space for your inner voice to be heard and to align your actions with that voice in service to creating your dreams and more of what you want in life. That’s what Pause: The Journal is all about: taking a time-out to create the space for your inner voice to be heard and to align your actions with that voice in order to create your dreams.

Rachael O’Meara’s will guide you on your own pause journey to: - Pause in daily reflection to process and visualize so you can be more focused, clear, and empowered - Retrain your brain to orient towards the positive through celebrating, gratitude, and acknowledgement prompts - Take incremental, inspired action to move towards your vision, desired outcome, or dream.

Pause: The Journal is the gateway to help you capture, process, and move toward your dreams using a consistent practice of intentional writing.

Related LINKS Listen to Rachael's Public Spotify Pause the Journal Playlist as you Journal - https://open.spotify.com/playlist/2MDwzdcBgUAr87poS9HG9F?si=bd63933c878b4e7a Get Pause the Journal - www.rachaelomeara.com/pausethejournal

ABOUT RACHAEL O'MEARA Rachael O’Meara is a transformation leadership coach who empowers overwhelmed, successful women to reclaim their lives and thrive at work and beyond. She launched The Pausecast to help listeners learn how to intentionally shift their behavior and live purposeful, empowered lives every day.

Rachael lives in San Francisco with her husband and pauses as much as possible to ski, road bike, and BE (which is a life long challenge!).

Rachael has a Master's in Transformational Leadership and Coaching from the Wright Graduate University for the Realization of Human Potential, an MBA from Fordham University, and is a Pause Breathwork Facilitator, and a BeyondEI meta-coach and an International Coaching Federation (ICF) ACC certified coach.

LINKS: TEDx Talk: https://youtu.be/aSGCdwJqObI Facebook Private Women's Leadership Community - www.fb.com/groups/bethepause

In this episode 45 of The Pausecast... - Experience a pause led by Kori - Why creating space matters and what happens when we do (hint: pause)! - What the Niyamas or values are - The power of ritual and how it serves us - How to apply the 8 principles to get unstuck or when we feel stressed - The power and science behind gratitude and why we all need to have a gratitude practice

About Kori Hahn Kori Hahn is the author of Rituals of the Soul and founder of a community gathering place called the Santosha Society, which is dedicated to travel, surfing, and the soulful. She hosts numerous trips around the world for hundreds of women who study Ayurveda, yoga, meditation, and all things related to soul growth, knowledge, and fulfillment. When she isn’t traveling, she divides her time between Sri Lanka and Southern California. Link: http://www.SantoshaSociety.com

About Rachael O'Meara Rachael O’Meara is a transformation leadership coach who empowers overwhelmed, successful women to reclaim their lives and thrive at work and beyond. She launched The Pausecast to help listeners learn how to intentionally shift their behavior and live purposeful, empowered lives every day.

Her year long course, Thrive Lead and Succeed Academy helps professionals learn the proven tools to get unstuck so they can feel more resourced, focused and resilient as they thrive.

For the past 13 years, Rachael's experience in sales and client services at Google helped her have a pulse on what it takes to be a successful and thriving transformational leader.

Her book Pause was named one of 2017's top business books for your career and was featured in the New York Times and on WSJ.com and the TEDx stage in 2019. Her forthcoming book Pause the Journal will help professionals intentionally write to create their dreams.

Rachael lives in San Francisco with her husband and pauses as much as possible to ski, road bike, and BE (which is a life long challenge!).

Rachael has a Master's in Transformational Leadership and Coaching from the Wright Graduate University for the Realization of Human Potential, an MBA from Fordham University, and is a Pause Breathwork Facilitator, and a BeyondEI meta-coach.

LINKS: www.rachaelomeara.com Pause to Thrive Private Sisterhood Community: www.fb.com/groups/bethepause TEDx Talk: https://youtu.be/aSGCdwJqObI Pause the Book: bit.ly/pausethebook

In this episode 43 of The Pausecast... - Experience a pause led by Kate - Inner children and teddie bears - Kate's story and what led her to writing the Spiritual Workout - How endorphins fit into a Spiritual Workout - no sweat required - Why we need to savor more - Kate's favorite gratitude exercise from Martin Seligman - How to get started on a Full Spirit Workout - How Kate engages in her own transformation - How to think of sleep

About Kate Eckman Kate is the author of The Full Spirit Workout and a Columbia University-certified executive leadership coach. She leverages her experience as a well-known communications, performance, and mindfulness expert, accomplished entrepreneur, and elite athlete to equip leaders with the tools, methodology and energetic boost they need to excel.

Kate's work is rooted in neuroscience, positive psychology, and whole-person coaching techniques.

Passionate about mindfulness practices for both brain and body health, Kate is a meditation teacher and also on Insight Timer.

Related LINKS https://www.kateeckman.tv/

About Rachael O'Meara Rachael O’Meara is a transformation leadership coach who empowers overwhelmed, successful women to reclaim their lives and thrive at work and beyond. She launched The Pausecast to help listeners be more self-aware as they learn how to intentionally shift their behavior and live purposeful, empowered lives every day.

For the past 13 years, Rachael's experience in sales and client services at Google helped her have a pulse on what it takes to be a successful and thriving transformational leader.

Her book Pause was named one of 2017's top business books for your career and was featured in the New York Times and on WSJ.com and the TEDx stage in 2019.

Rachael lives in San Francisco with her husband and pauses as much as possible to ski, road bike, and BE (which is a life long challenge!).

Rachael has a Master's in Transformational Leadership and Coaching from the Wright Graduate University for the Realization of Human Potential, an MBA from Fordham University, and is a certified breathwork practicioner and BeyondEI meta-coach.

LINKS: www.rachaelomeara.com TEDx Talk: https://youtu.be/aSGCdwJqObI Pause the Book: bit.ly/pausethebook Thrive Lead and Succeed Academy for Women: www.rachaeomeara.com/course2021

In this Episode 44 of The Pausecast - Experience a pause led by Darcy

About Darcy Darcy Luoma is a Master Certified Coach, dynamic facilitator, and inspiring motivational speaker. She has worked as Director for a U.S. Senator, Deputy Transition Director for a Governor, and on the national advance team for two U.S. presidential campaigns. As the owner and CEO of Darcy Luoma Coaching & Consulting, LLC, she has worked in 48 industries with 210 organizations and more than 500 individual clients to create high-performing people and teams. The media has named Darcy the region’s favorite executive-and-life coach four times.

Darcy balances her thriving business with raising her two energetic teenage daughters, adventure travel, and competing in triathlons.

How can we expect to thrive when we are navigating so much these days?

A December 2020 study found that 76% of U.S. workers admit to feeling burnout, with 37% citing stress about Covid-19 as a direct contributor to their fatigue at work.

To boost your wellness, you need to start caring about yourself as if your life depends on it — because it does!

No matter what your relationship to stress is today, you can deepen your self-care by taking these three simple steps.

In this episode 42 of the Pausecast... - Join Rachael O'Meara for a guided pause - Learn Rachael's 3 simple steps to improve your wellness and why your life depends on it.

In this episode 41 of The Pausecast... - Join Rachael O'Meara and day 1 of her 5 day training series: Why Pause Now. - Pause with Rachael as she kicks off the training - Learn the #1 hack for getting out of overwhelm - Why pausing matters in our new normal for 2021, and how it can lead to transformational shifts. - We'll look at hack #1 for the overwhelm fix (naming emotions) and begin to build the life-changing skill of knowing and naming how you feel. - Have the option to learn the full series by signing up for lifetime access for 6.5 hours of video trainings.

About DAY 1 - Why Pause Now - Hack #1 Learn why pausing matters in our new normal for 2021, and how it can lead to transformational shifts. We'll look at step #1 for the overwhelm fix (naming emotions) and begin to build the life-changing skill of knowing and naming how you feel.

About The Overwhelm Fix - a 5 Day Training background: - THIS PODCAST: Learn the life changing emotional intelligence skills to be more focused, energized and present so you can become clearer and more productive. - Feel more empowered this year no matter what your environment, circumstances or conditions are around you or have been. - How to overcome resistance and let go of what isn’t in your control, so you can optimize what is in your control. - How to pause to self-soothe in under 5 minutes a day, including activating your parasympathetic nervous system to rest & renew so you feel relaxed and calm. - How to set yourself up for lasting success, without the guilt.

About Rachael O'Meara Rachael O’Meara is a transformation leadership coach who empowers overwhelmed, successful women to reclaim their lives and thrive at work and beyond. She launched The Pausecast to help listeners be more self-aware as they learn how to intentionally shift their behavior and live purposeful, empowered lives every day.

For the past twelve years, Rachael's experience in sales and client services at Google has helped her have a pulse on what it takes to be a successful and thriving transformational leader.

Her book Pause was named one of 2017's top business books for your career and was featured in the New York Times and on WSJ.com and the TEDx stage in 2019.

Rachael lives in San Francisco with her husband and pauses as much as possible to ski, road bike, and BE (which is a life long challenge!).

She has a Master's in Transformational Leadership and Coaching from the Wright Graduate University for the Realization of Human Potential and has an MBA from Fordham University.

LINKS: Purchase Lifetime Access to The Overwhelm Fix 5 day training at www.rachaelomeara.com TEDx Talk: https://youtu.be/aSGCdwJqObI Thrive Lead and Succeed Academy for Women: www.rachaelomeara.com/course2021

In this episode 40 of The Pausecast... - Experience a pause led by Austin - Morning pages from The Artist's Way and how to use it to gain new insights on yourself - How to ask through help and what to say to get it - How to generate intimacy with a partner using creative power - How to set an intention for building, and why it matters - How to tap into your "internal landscape" while remodeling and why it's helpful - How to relate to the land you live on - Favorite daily pauses to try daily, weekly, monthly and seasonally

About Austin Hill Shaw As a human being, Austin's core intent is to be a loved and loving man who gets things done joyfully.

As a designer, and the founder of 3 Lights Design in Oakland, California, as well as the creator of the Core Needs Design Method and The Joyful Home Remodel, his mission is to reform architecture at it practiced today from a transactional, material-based, consumer pursuit to one that is transformative, to one that honors and celebrates the intelligence and generosity of the natural world, and to one that is deeply collaborative, co-creative and fulfilling for everyone involved.

As a teacher and author of The Shoreline of Wonder: On Being Creative, his intent is to empower others as creators by underscoring that creativity is both a defining trait of being human as well as a core human need for true fulfillment.

As a healer, he works as a homemaker, helping others feel at home in themselves, their partnerships, and their communities, all the while assisting them in reconnecting them to the land, to Nature, and the Cosmos.

Austin is also featured in PAUSE the book, Rachael's book and his story of an extended pause in a monastary.

Related LINKS http://austinhillshaw.com/

About Rachael O'Meara Rachael O’Meara is a transformation leadership coach who empowers overwhelmed, successful women to reclaim their lives and thrive at work and beyond. She launched The Pausecast to help listeners be more self-aware as they learn how to intentionally shift their behavior and live purposeful, empowered lives every day.

For the past twelve years, Rachael's experience in sales and client services at Google has helped her have a pulse on what it takes to be a successful and thriving transformational leader.

Her book Pause was named one of 2017's top business books for your career and was featured in the New York Times and on WSJ.com and the TEDx stage in 2019.

Rachael lives in San Francisco with her husband and pauses as much as possible to ski, road bike, and BE (which is a life long challenge!).

She has a Master's in Transformational Leadership and Coaching from the Wright Graduate University for the Realization of Human Potential and has an MBA from Fordham University.

LINKS: www.rachaelomeara.com TEDx Talk: https://youtu.be/aSGCdwJqObI Thrive Lead and Succeed Academy for Rachael www.rachaelomeara.com/course2021

In this episode 39 of The Pausecast... - Experience a pause led by Naz - Learn Naz's simple practice of RPM - Understand what MAP means to Master, Apple, and Promote your way to better holistic health - What it means to bounce forward - Know the 7 A's to take - Hot tips to be a better scheduler - What Naz's mission is with her new book - How to ACE stress, and what the 3 types of stress are you can get out of

About Naz Beheshti Naz Beheshti began her career as the executive assistant to Steve Jobs at Apple. Jobs, her mentor, is the inspiration behind her new book, Pause. Breathe. Choose.: Become the CEO of Your Well-Being. He had an early and profound influence on her belief that the ultimate wealth is well-being.

Naz stopped by The Pausecast to discuss her new book and how PAUSE is the essence of ultimate wealth for better well-being. Learn more about her book and her message in this episode.

Naz distills the most valuable lessons she learned into a holistic method to live your best life. Presenting the highly effective framework that she has used with clients for over a decade, this book empowers you to fulfill your highest business, personal, and social potential.

Related LINKS https://nazbeheshti.com/

About Rachael O'Meara - Coach and Creator of Thrive, Lead and Succeed Academy for high achieving women.

Rachael O’Meara is a transformation leadership coach who empowers overwhelmed, successful women to reclaim their lives and thrive at work and beyond. She launched The Pausecast to help listeners be more self-aware as they learn how to intentionally shift their behavior and live purposeful, empowered lives every day.

For the past twelve years, Rachael's experience in sales and client services at Google has helped her have a pulse on what it takes to be a successful and thriving transformational leader.

Her book Pause was named one of 2017's top business books for your career and was featured in the New York Times and on WSJ.com and the TEDx stage in 2019.

Rachael lives in San Francisco with her husband and pauses as much as possible to ski, road bike, and BE (which is a life long challenge!).

She has a Master's in Transformational Leadership and Coaching from the Wright Graduate University for the Realization of Human Potential and has an MBA from Fordham University.

LINKS: Get your free Blueprint 3 Keys to Stay out of overwhelm at: www.rachaelomeara.com TEDx Talk: youtu.be/aSGCdwJqObI Thrive Lead and Succeed Academy for Rachael www.rachaelomeara.com/course2021

In this episode 38 of The Pausecast... - Experience a Radical Intuition Pause led by Kim - Learn about going through a wormhole - How to activate your psychic ability through a Radical Intuition demo with Kim - What quantum thinking is and how it can influence intuition - Why intuition is so radical - How Kim got started in intuition - What emotional intelligence and intuition have in common - What will come next after the Information Age - What intuition means with current events and Covid-19

About Kim Chestney Named as one of the leaders of Pittsburgh’s creative revolution, Kim Chestney has been an innovative force in cultural transformation for nearly two decades. Working in both the technology and arts sectors, Kim has led initiatives with some of the leading-edge organizations, universities and tech companies in the world. In 2017, Kim started up IntuitionLab to teach a new and innovative approach to intuition. Her new book, Radical Intuition: A Revolutionary Guide to Using Your Inner Power, is the culmination of 20 years of research, exploration and advocacy at the intersection of spirituality and cultural evolution. As the source of all great innovation, ingenuity and creative ideas, Kim recognizes intuition as the driving force of our future, as we cross the threshold into the Imagination Age.

Related LINKS: https://www.kimchestney.com/

About Rachael O'Meara Rachael O’Meara is a transformation leadership coach who empowers overwhelmed, successful women to reclaim their lives and thrive at work and beyond. She launched The Pausecast to help listeners be more self-aware as they learn how to intentionally shift their behavior and live purposeful, empowered lives every day. For the past tweleve years, Rachael's experience in sales and client services at Google has helped her have a pulse on what it takes to be a successful and thriving transformational leader. Her book Pause was named one of 2017's top business books for your career and was featured in the New York Times and on WSJ.com and the TEDx stage in 2019. Rachael lives in San Francisco with her husband and pauses as much as possible to ski, road bike, and BE (which is a life long challenge!). She has a Master's in Transformational Leadership and Coaching from the Wright Graduate University for the Realization of Human Potential and has an MBA from Fordham University.

LINKS: www.rachaelomeara.com TEDx Talk: https://youtu.be/aSGCdwJqObI

In this episode 37 of The Pausecast... - Experience a manifesting pause led by Emily - Learn the key to feeling good & seeing opportunities - How to have intention to move towards what you want - What happens when we put our attention on something - Emily's vision for Ziva and what her big dream is -Emily's story and how it's informed her what to focus on - How to use privilege to face big challenges - How to use what you know to serve - The 3 questions everyone should ask themselves

About Emily Fletcher Emily Fletcher is the founder of Ziva Meditation and the leading expert in meditation for performance. She has taught over 40,000 people the skill of meditation. She is an international speaker and author. Her best-selling book, Stress Less, Accomplish More, debuted at #7 out of all books on Amazon and has been translated into 12 languages. The New York Times, Good Morning America, The Today Show, Vogue and ABC have all featured Emily’s work. She’s been named one of the top 100 women in wellness to watch and has spoken at Apple, Google and Harvard Business School. Ziva graduates include Oscar, Grammy, & Emmy award winners, Navy SEALS & NBA players. The Ziva Technique is a powerful combination of mindfulness, meditation and manifesting designed to help you get better at life, not meditation.

Related LINKS ZivaKids - Ziva's course for happy kids - https://cd371.isrefer.com/go/zivakids/romeara/ Ziva Online - 3 free day trial - https://cd371.isrefer.com/go/ZOPreview/romeara/ Ziva Meditation Self Care Center - https://cd371.isrefer.com/go/SelfCareCenter/romeara/

About Rachael O'Meara Rachael O’Meara is a transformation leadership coach who empowers overwhelmed, successful women to reclaim their lives and thrive at work and beyond. She launched The Pausecast to help listeners be more self-aware as they learn how to intentionally shift their behavior and live purposeful, empowered lives every day. For the past tweleve years, Rachael's experience in sales and client services at Google has helped her have a pulse on what it takes to be a successful and thriving transformational leader. Her book Pause was named one of 2017's top business books for your career and was featured in the New York Times and on WSJ.com and the TEDx stage in 2019. Rachael lives in San Francisco with her husband and pauses as much as possible to ski, road bike, and BE (which is a life long challenge!).She has a Master's in Transformational Leadership and Coaching from the Wright Graduate University for the Realization of Human Potential and has an MBA from Fordham University.

LINKS: www.rachaelomeara.com

In this episode 36 of The Pausecast... - Experience a "live your dreams pause" guided by Shir - How to Design Your Day using a simple written exercise (via email) - How to make your dreams come true (it's not as easy as you think!) and how it helps you get more clear on the pathway to get there - Meet the Weather Reporter, Chicken, and the Brat and how they disrupt dreams - How to expand your capacity - How to create organizational integrity and why it matters - How to hone in on 3 things to do every day that help you move closer to your dreams

EPISODE SPONSOR: Try 3 free days of Ziva Online Meditation: https://cd371.isrefer.com/go/ZOPreview/romeara/

About Shir Nir Shir brings more than 20 years of experience working with executives, teams, and organizations to increase performance and create organizational, personal, and financial growth. Throughout his career, Shir has focused on working with senior executives to expose and enhance their innate abilities to lead effectively.

Shir combines his wide business experience in industries such as energy, engineering, chemical, petroleum, manufacturing, retail, financial, consulting, and service with the Handel Method® to enable executives and organizations to fulfill their goals and objectives.

Shir is currently advising several executive teams and senior leaders on topics such as: Building Honest Cultures, Enhancing Organizational Success, Organizational Alignment, Leadership Development, Mergers and Acquisitions, Strategy, and Talent Management & Development.

Related LINKS Handel Group - https://www.handelgroup.com/ InnerU.coach - https://www.inneru.coach/

About Rachael O'Meara Rachael O’Meara is a transformation leadership coach who empowers overwhelmed, successful women to reclaim their lives and thrive at work and beyond. She launched The Pausecast to help listeners be more self-aware as they learn how to intentionally shift their behavior and live purposeful, empowered lives every day.

For the past twelve years, Rachael's experience in sales and client services at Google has helped her have a pulse on what it takes to be a successful and thriving transformational leader.

Her book Pause was named one of 2017's top business books for your career and was featured in the New York Times and on WSJ.com and the TEDx stage in 2019.Rachael lives in San Francisco with her husband and pauses as much as possible to ski, road bike, and BE (which is a life long challenge!).

She has a Master's in Transformational Leadership and Coaching from the Wright Graduate University for the Realization of Human Potential and has an MBA from Fordham University.

LINKS: www.rachaelomeara.com TEDx Talk: https://youtu.be/aSGCdwJqObI

Pausing with Christine Arylo Nov 2020

Brought to you by Sunbasket - $40 off your 1st order click below or visit: tinyurl.com/sunbasketpause

In this episode 35 of The Pausecast... - Participate in a 3 minute life-check in pause you can do every day led by Christine - Learn the mindset pitfall we take on if we're not careful - Identify the 8 types of burnout - Know the 13 "over giving imprints" to be selfless caregivers, and how to receive instead - How society sets up a system that fails to work for sustainability - Why "downshifting" matters and how-to do it on a daily basis. - How to bookend your day for success and how to structure it. - How parents can stay out of overwhelm ...and so much more!

About Christine Christine Arylo is a transformational leadership advisor, social impact entrepreneur, four time best-selling author, and speaker working with women to make shift happen – in the lives they lead, the work they do and the worlds they live in.

Arylo combines her 20 years of corporate and entrepreneurial experience with 20+ years of wisdom study in feminine power, yogic science and human consciousness to guide others to lead their lives, businesses and relationships in a different way – professionally successful + internally empowered + and personally sustainable and satisfying. Over 35,000 people on 6 continents have participated in her transformational programs and workshops. She is the host of the popular Feminine Power Time podcast. Her teachings have been featured at TedX, on CBS. NBC and FOX, and on Thrive, Huffington Post, and more. She currently lives on island near Seattle. LINKS www.ChristineArylo.com www.FemininePowerPodcast.com

About Rachael O'Meara, host of The Pausecast Rachael O’Meara is a transformation leadership coach who empowers overwhelmed, successful women to reclaim their lives and thrive at work and beyond. She launched The Pausecast to help listeners be more self-aware as they learn how to intentionally shift their behavior and live purposeful, empowered lives every day.

For the past twelve years, Rachael's experience in sales and client services at Google has helped her have a pulse on what it takes to be a successful and thriving transformational leader.

Her book Pause was named one of 2017's top business books for your career and was featured in the New York Times and on WSJ.com and the TEDx stage in 2019.

Rachael lives in San Francisco with her husband and pauses as much as possible to ski, road bike, and BE (which is a life long challenge!).

She has a Master's in Transformational Leadership and Coaching from the Wright Graduate University for the Realization of Human Potential and has an MBA from Fordham University.

Check out Rachael's upcoming training The Overwhelm Fix for Women: bit.ly/pausefix

In this episode 34 of The Pausecast... - Why it's not enough to keep you head above water - The secret to calendaring to establish and keep your boundaries - How to know the one thing to focus on or keep in your routine - Learn about Ziva Meditation and the free resource center to get started, https://tinyurl.com/pause-zivaselfcare

About Rachael O'Meara Rachael O’Meara is a transformation leadership coach who empowers overwhelmed, successful women to reclaim their lives and thrive at work and beyond. She launched The Pausecast to help listeners be more self-aware as they learn how to intentionally shift their behavior and live purposeful, empowered lives every day.

For the past twelve years, Rachael's experience in sales and client services at Google has helped her have a pulse on what it takes to be a successful and thriving transformational leader.

Her book Pause was named one of 2017's top business books for your career and was featured in the New York Times and on WSJ.com and the TEDx stage in 2019.

Rachael lives in San Francisco with her husband and pauses as much as possible to ski, road bike, and BE (which is a life long challenge!).

She has a Master's in Transformational Leadership and Coaching from the Wright Graduate University for the Realization of Human Potential and has an MBA from Fordham University.

In This Episode Ellen Langer shares… - An experiential active noticing pause led by Dr. Langer - What active noticing is, and how it can help you manage stress or get out of overwhelm - Difference between defensive pessimism and mindful optimism is, and how it can help you cope with uncertainty - The 2 things about stress everyone should know - How being hopeful means one is already negative - Why we should all be focused on work life integration, and not work life balance - Why play and engaging needs to happen more - What we can learn from copulating rats, The Simpsons, and how the mind defaults to think

About Dr. Ellen Langer - Dr. Ellen Langer, Ph.D., is a social psychologist and the first female professor to gain tenure in the Psychology Department at Harvard University. She is the author of eleven books and more than two hundred research articles written for general and academic readers on mindfulness for over 35 years. Her best selling books include Mindfulness; The Power of Mindful Learning; On Becoming an Artist: Reinventing Yourself Through Mindful Creativity; and Counterclockwise: Mindful Health and the Power of Possibility.

Her most most recent book is The Art of Noticing which pairs one-liners culled from her research with her original paintings. She has also edited the Wiley Mindfulness Handbook, an anthology on mindfulness in which leading researchers integrate work derived from her western scientific theoretical base of mindfulness with research on eastern derived forms of meditation. Dr. Langer has been described as the “mother of mindfulness” and has written extensively on the illusion of control, mindful aging, stress, decision-making, and health. Among other honors, she is the recipient of a Guggenheim Fellowship and three Distinguished Scientist Awards, the World Congress Award, the NYU Alumni Achievement Award, and the Staats award for Unifying Psychology. Most recently she received the Liberty Science Genius Award.

LINKS: For more info on Dr. Langer or to have Ellen speak at your next event, contact her at https://www.ellenlanger.com/

About Rachael O'Meara Rachael O’Meara is a transformation leadership and mid-career coach who empowers overwhelmed, successful women to take back their lives and live a fulfilling, thriving life. She created The Pausecast to help listeners be more self-aware as they learn how to intentionally shift their behavior and live purposeful, empowered lives every day.

For the past twelve years, Rachael's experience in sales and client services at Google has helped her have a pulse on what it takes to be a successful and thriving transformational leader.

Her book Pause was named one of 2017's top business books for your career and was featured in the New York Times and on WSJ.com and the TEDx stage in 2019. Rachael completed her MA in Transformational Leadership & Coaching in July 2020. __________________________ Are you seriously done with feeling overwhelmed? Talk to me 1:1 in a 30m "Thriving Breakthrough Session" and how I might be able to help: bit.ly/pausegift

In this episode 32 of The Pausecast...

Join a guided pause led by Dr. Judith
What yearnings are and why they matter
What the Transformational Imperative is, and how you're a part of it.
How to live a more engaged fulfilled life and how all emotions help guide us to that.

About Dr. Judith Wright - Dr. Judith Wright is co-founder of the 501(3)(c) Wright Foundation for the Realization of Human Potential. - She is also co-founder and Professor of Transformational Coaching the Wright Graduate University for the Realization of Human Potential. LINKS More Life Training RSVP: https://www.morelifetraining.com/ Wright Graduate University: http://wrightgrad.edu/ http://www.heartofthefight.com/ - latest book TalksatGoogle: Overcome Mindless Habits https://www.youtube.com/watch?v=zfTLp8kOULY

About Rachael O'Meara Rachael O’Meara is a transformation leadership and mid-career coach who empowers overwhelmed, successful women to take back their lives and live a fulfilling, thriving life. She created The Pausecast to help listeners be more self-aware as they learn how to intentionally shift their behavior and live purposeful, empowered lives every day.

For the past twelve years, Rachael's experience in sales and client services at Google has helped her have a pulse on what it takes to be a successful and thriving transformational leader.

Her book Pause was named one of 2017's top business books for your career and was featured in the New York Times and on WSJ.com and the TEDx stage in 2019. Rachael completed her MA in Transformational Leadership & Coaching in July 2020. __________________________ Are you seriously done with feeling overwhelmed? Talk to me 1:1 in a 30m "Thriving Breakthrough Session" and how I might be able to help: bit.ly/pausegift

In episode 31 of The Pausecast, we discuss and experience... - Experience a guided pause led by Aaron - The missing piece most of us miss when it comes to leading yourself - How Aaron got out of being “unstuck” - How to lead without “driving hard” - How Aaron learned to take in more renewal resources and “nutrients” and how it changed his life - Depleting vs. fulfilling merit badges - Why being busy instead of feeling fulfilling. - How burnout can shift to be a practice of living - Learn to have your own “no” permission slip - How to create more emotional “calories” to match high depletion rates

About Aaron: Aaron McHugh is a writer, podcaster, adventurer, author, and career liberator who is learning to master a sustainable work-life balance while weaving the rhythms of play and enjoyment into his every day routine. He hosts the fast-growing podcast “Work Life Play,” leads Reboot Your Life experiential weekends, speaks widely, and is an affiliate advisor to McKinsey & Co., helping drive large culture transformations in North America. Aaron's Free Gift: https://www.aaronmchugh.com/keep-going/

About Rachael O'Meara Rachael O’Meara is a transformation leadership and mid-career coach who empowers overwhelmed, successful women to take back their lives and live a fulfilling, thriving life. She created The Pausecast to help listeners be more self-aware as they learn how to intentionally shift their behavior and live purposeful, empowered lives every day.

For the past twelve years, Rachael's experience in sales and client services at Google has helped her have a pulse on what it takes to be a successful and thriving transformational leader.

Her book Pause was named one of 2017's top business books for your career and was featured in the New York Times and on WSJ.com and the TEDx stage in 2019. __________________________ Are you seriously done with feeling overwhelmed? Talk to me 1:1 in a 30m "Thriving Breakthrough Session" and how I might be able to help: bit.ly/pausegift

In episode 30 of The Pausecast, we discuss and experience... - A guided writing pause led by Derek - How writing helps to pause and create - How to live your life as a series of grand experiments - How living intentionally and saying no are ways to refresh and renew - What lessons have you learned from pausing? - How making changes now is a good move - Hear about Derek’s new book, and it’s inspiration SUM - The metaphor for when you “crack the code” - How the Muppets, safes, and rainbows are important cues to pause.

About Derek Sivers Derek Sivers is an American writer, musician, programmer and entrepreneur best known for being the founder and former president of CD Baby, an online CD store for independent musicians. His current projects and writings are all at sivers.org.

About Rachael O'Meara Rachael O’Meara is a transformation leadership and executive coach who empowers overwhelmed, successful women to take back their lives and live a fulfilling, thriving life. She created The Pausecast to help listeners be more self-aware as they learn how to intentionally shift their behavior and live purposeful, empowered lives every day.

For the past twelve years, Rachael's experience in sales and client services at Google has helped her have a pulse on what it takes to be a successful and thriving transformational leader.

Her book Pause was named one of 2017's top business books for your career and was featured in the New York Times and on WSJ.com and the TEDx stage in 2019. __________________________ Are you seriously done with feeling overwhelmed? Talk to me 1:1 in a 30m "Thriving Breakthrough Session" and how I might be able to help: bit.ly/pausegift

In episode 29 of The Pausecast... Experience a "bluesky" pause guided by Erric - How to stop the ticker-tape mind - How Radically Happy happened with Phakchock Rinpoche - How being a lion and less like a dog helps you - How Erric's buddhist background helps him pause - How to find meaning and avoid the struggle

About Erric Solomon Erric Solomon is the co-author of Radically Happy: A User's Guide to the Mind. Throughout his career as a Silicon Valley technology entrepreneur and as an innovative meditation teacher, has been interested in understanding the mind and how it functions, both as a user-experience designer and as a mind hacker.

As a participant in the Logo Group at MIT’s Artificial Intelligence Laboratory, he interacted with some of the world’s deepest thinkers on how to make intelligent machines. This experience inspired a lifelong passion to understand the mind and how it functions, and it led Erric to the study of Buddhist theories of mind and the nature of consciousness. He has been an invited speaker to lead seminars and retreats in corporate settings—such as the WorldBank and Silicon Valley tech firms—as well as in prisons, temples, and Buddhist centers across the United States and Europe. You can find Erric at RadicallyHappy.org

LINKS www.RadicallyHappy.org Radically Happy, by Phakchok Rinpoche and Erric Solomon: https://www.amazon.com/Radically-Happy-Users-Guide-Mind/dp/1611805279 How to Pause and Not Freak Out - Rachael & Erric video on how to pause in uncertainty and COVID19: https://youtu.be/6PeidNa-7BE

In episode 28 of The Pausecast...Rachael O'Meara and tips on pausing in uncertainty...like right now in the Corona Virus pandemic.

- Experience a guided immunity boosting pause with Rachael - Recognize the choices you can make about fear - Why emotions and expression helps in times of uncertainty - Know 3 of your Cognitive Distortions - Why drama doesn't help but can hurt us - Daily Pause ideas for routine, structure, and making the best of things.

About Rachael O'Meara Rachael O’Meara is a transformation leadership and executive coach who empowers overwhelmed, successful women to take back their lives and live a fulfilling, thriving life. She created The Pausecast to help listeners be more self-aware as they learn how to intentionally shift their behavior and live purposeful, empowered lives every day.

For the past twelve years, Rachael's experience in sales and client services at Google has helped her have a pulse on what it takes to be a successful and thriving transformational leader.

Her book Pause was named one of 2017's top business books for your career and was featured in the New York Times and on WSJ.com and the TEDx stage in 2019.

Rachael lives in San Francisco with her husband and pauses as much as possible to ski, road bike, and BE (which is a life long challenge!).

She has a certificate in Transformational Coaching from the Wright Graduate University for the Realization of Human Potential and has an MBA from Fordham University.

If you enjoy this podcast, please rate as you feel fit on your favorite channel! For more info on Rachael visit rachaelomeara.com

In episode 27 of The Pausecast...

Experience a refreshing pause led by Jennifer
What led Jennifer to embark on a career studying conflict
Why conflict is so challenging
How to know your conflict type (hint: take the free assessment noted in the show notes)
The 4 common conflict habits that get us into trouble and how to avoid
The No. 1 tip that works to move through conflict
The two types of pausing you can take to facilitate conflict
How to leverage anger and other emotions to get out of conflict

About Dr. Jennifer Goldman-Wetlzer Dr. Jennifer Goldman-Wetzler is founder and CEO of Alignment Strategies Group, the New York-based consulting firm that counsels CEOs and their executive teams on how to optimize organizational health and growth. Author of OPTIMAL OUTCOMES: Free Yourself from Conflict at Work, at Home, and in Life (HarperBusiness, Feb. 25, 2020), she is a keynote speaker at Fortune 500 companies, public institutions and innovative, fast-growing startups, where she inspires audiences of all kinds, including those at Google, Harvard and TEDx, and in her popular course at Columbia. A former counterterrorism research fellow with the U.S. Department of Homeland Security, she is a graduate of Tufts University and holds a Ph.D. in Social-Organizational Psychology from Columbia University.

LINKS Get the book: https://www.amazon.com/dp/0062893653?tag=harpercollinsus-20 Watch Jennifer's TEDx talk: https://www.ted.com/talks/jennifer_goldman_wetzler_free_yourself_when_conflict_resolution_fails Take the conflict assessment: https://jengoldmanwetzler.com/optimal-outcomes-assessments/

Optimal Outcomes: Free Yourself from Conflict at Work, at Home, and in Life

In episode 26 of The Pausecast...

Join a visualization pause led by Ron Carucci, Managing Partner of Navalent
Learn the trifecta for better leadership
Why we need “mirrors” as leaders
Even the best CEOs have their trigger moments: here’s what one found out working with Ron
Discover leaders want to know more about
What power really means
How to show up with purpose and be motivated
How to find your blind spots and ask for feedback.
Tips for becoming more inclusive, open, and broadening your perspective as an inclusive leader

About Ron Carucci - Ron Carucci is managing partner of Navalent, working with CEOs and executives pursuing transformational change for their organizations, leaders, and industries. - Ron has a thirty year track record helping some of the world’s most influential executives tackle challenges of strategy, organization and leadership. - Ron led a ten year longitudinal study on executive transition to find out why more than 50% of leaders fail within their first 18 months of appointment, and uncovering the four differentiating capabilities that set successful leaders apart. - Those findings are highlighted in his groundbreaking Amazon #1 book Rising To Power, co-authored with Eric Hansen.

LINKS How to Be More Powerful than Powerless - Ron's latest (of 3) TEDx Talk https://www.ted.com/talks/ron_carucci_how_to_be_more_powerful_than_powerless

Ron's book Rising To Power on Amazon https://www.amazon.com/Rising-Power-Journey-Exceptional-Executives/dp/1626341087

Sign up to the latest research from Ron: https://www.navalent.com/resource-center/

About Rachael O'Meara - Rachael O’Meara is a transformation leadership and executive coach who empowers overwhelmed, successful women to take back their lives and live a fulfilling, thriving life. - She created The Pausecast to help listeners be more self-aware as they learn how to intentionally shift their behavior and live purposeful, empowered lives every day. - For the past twelve years, Rachael's experience in sales and client services at Google has helped her have a pulse on what it takes to be a successful and thriving transformational leader. - Her book Pause was named one of 2017's top business books for your career and was featured in the New York Times and on WSJ.com and the TEDx stage in 2019. - Rachael lives in San Francisco with her husband and pauses as much as possible to ski, road bike, and BE (which is a life long challenge!). - She has a certificate in Transformational Coaching from the Wright Graduate University for the Realization of Human Potential and has an MBA from Fordham University.

Rising to Power: The Journey of Exceptional Executives

In This Episode 25 of the Pausecast: - Experience a 2x2x2 pause led by Marci (inspired by Heartmath Institute). - How to start the "feel good happiness" chemical flow of oxytocin - Why Heart Rate Variability (HRV) matters - The one question you can ask yourself daily to improve your well-being - How Pausing changed Marci's life - How Marci defines happiness and how to generate more of it. - The recipe for happiness and what we can/can't control. - How the "7 main areas of happiness" can be a great metaphor for how to live a fulfilling life. - How to create Your Year of Miracles and get your free ebook, "4 mistakes from living a miraculous life.

About Marci Marci Shimoff is a #1 New York Times bestselling author, a world-renowned transformational teacher and an expert on happiness, success, and unconditional love. Her books include the international bestsellers Happy for No Reason and Love for No Reason. Marci is also the woman's face of the biggest self-help book phenomenon in history, as co-author of six books in the Chicken Soup for the Woman’s Soul series. With total book sales of more than 16 million copies worldwide in 33 languages, Marci is one of the bestselling female nonfiction authors of all time. Marci is also a featured teacher in the international film and book sensation, The Secret and the host of the PBS TV show called Happy for No Reason. She narrated the award-winning movie called Happy. President and co-founder of the Esteem Group, Marci delivers keynote addresses and seminars on happiness, success, empowerment, and unconditional love to Fortune 500 companies, professional and non-profit organizations, women's associations and audiences around the world. Marci is currently leading a one-year mentoring program called Your Year of Miracles. Her opening seminar has been heard my more than 100,000 people. Marci earned her MBA from UCLA and holds an advanced certificate as a stress management consultant. She is a founding member and on the board of directors of the Transformational Leadership Council, a group of 100 top transformational leaders. Through her books and her presentations, Marci's message has touched the hearts and rekindled the spirits of millions of people throughout the world. She is dedicated to helping people live more empowered and joy-filled lives. www.HappyForNoReason.com www.MarciShimoff.com

About Rachael O'Meara Rachael O’Meara is a transformation leadership and executive coach who empowers overwhelmed, successful women to take back their lives and live a fulfilling, thriving life. She created The Pausecast to help listeners be more self-aware as they learn how to intentionally shift their behavior and live purposeful, empowered lives every day. For the past twelve years, Rachael's experience in sales and client services at Google has helped her have a pulse on what it takes to be a successful and thriving transformational leader. Her book Pause was named one of 2017's top business books for your career and was featured in the New York Times and on WSJ.com and the TEDx stage in 2019. Rachael lives in San Francisco with her husband and pauses as much as possible to ski, road bike, and BE (which is a life long challenge!). She is certified in Transformational Coaching from the Wright Graduate University for the Realization of Human Potential and has an MBA from Fordham University.

In episode 24 of The Pausecast... - Experience a loving-kindness guided pause with Davidson - How attention training changes your brain structure - What research is finding based on compassion practices - What's the ideal length to meditate - What to do if you don't meditate but you're committed to change - Benefits of a mediation practice - Davidson's pause & transformation practices - The four pillars of well-being and the mobile app to cultivate them - Percent of Americans currently meditating weekly (it's inspiring!) - Learn how you can contribute to the Center for Healthy Minds and receive two complimentary tickets to the Nov 13 event in Madison, WI: The World We Make https://centerhealthyminds.org/twwm-2019

ABOUT RICHARD J. DAVIDSON, PHD William James and Vilas Research Professor of Psychology and Psychiatry, Founder and Director of the Center for Healthy Minds, University of Wisconsin-Madison. Davidson received his Ph.D. from Harvard University in Psychology and has been at Wisconsin since 1984. - He has published more than 400 articles, numerous chapters and reviews and edited 14 books. He is the author (with Sharon Begley) of "The Emotional Life of Your Brain" published by Penguin in 2012. - He is co-author with Daniel Goleman of “Altered Traits: Science Reveals How Meditation Changes Your Mind, Brain, and Body.” - Davidson was named one of the 100 most influential people in the world by Time Magazine in 2006. - He serves on the Scientific Advisory Board at the Max Planck Institute for Human Cognitive and Brain Sciences from 2011-2020 and current member of the World Economic Forum's Global Agenda Council on Mental Health. - In 2017, he was elected to the National Academy of Medicine and in 2018 appointed to the Governing Board of UNESCO’s Mahatma Gandhi Institute of Education for Peace and Sustainable Development (MGIEP). - His research is broadly focused on the neural bases of emotion and emotional style and methods to promote human flourishing including meditation and related contemplative practices.

LINKS - Support the Center for Healthy Minds with a donation of $1k or more to gets two complimentary tickets to the Center's celebration featuring Jon Kabat-Zinn & Richard J. Davidson. Purchase here: The World We Make https://centerhealthyminds.org/twwm-2019 - Altered Traits: Talks At Google talk with Daniel Goleman (includes practice) https://youtu.be/oWFa34u1hqw - Altered Traits the book on Google Play https://play.google.com/store/books/details/Daniel_Goleman_Altered_Traits?id=e8IPDgAAQBAJ - Richard J. Davidson, PhD site https://www.richardjdavidson.com/

ABOUT RACHAEL O'MEARA Rachael O’Meara is a transformation leadership and executive coach who empowers overwhelmed, successful women to take back their lives and live a fulfilling, thriving life. She created The Pausecast to help listeners be more self-aware as they learn how to intentionally shift their behavior and live purposeful, empowered lives every day. For the past ten years, Rachael's experience in sales and client services at Google has helped her have a pulse on what it takes to be a successful and thriving transformational leader. Her book Pause was named one of 2017's top business books for your career and was featured in the New York Times and on WSJ.com and the TEDx stage in 2019. Rachael lives in San Francisco with her husband and pauses as much as possible to ski, road bike, and BE (which is a life long challenge!). She is certified in Transformational Coaching from the Wright Graduate University for the Realization of Human Potential and has an MBA from Fordham University.

In this episode 23 of The Pausecast...

Experience a pause led by Tiffany - What a "Technology Shabbat" is and why it's a "shabbat" - What benefits there are once you detach from devices - Why her new book 24/6 is critical for well-being and how Tiffany came to be an expert in this type of digital device pause (DDP). - What you'll learn in her new book, 24/6. - How to join a 4M+ wide movement to support less digital screen time for you, your family, and others. - Ways to get involved to support digital detachment in your community (and for teens/kids!) - Tips you can tell your boss to help ensure your disconnect is successful. - How you can disconnect successfully

About Tiffany In her groundbreaking first book, 24/6: The Power of Unplugging One Day a Week, Shlain, who has been recognized by Newsweek as one of the “Women Shaping the 21st Century,” takes readers on a provocative and entertaining journey through the past, present, and future of ideas about time and technology.

Tiffany’s films and work have received over eighty awards and distinctions including being selected for the Albert Einstein Foundation’s Genius: 100 Visions of the Future. NPR named her UC Berkeley address as one of its best commencement speeches and her films have premiered at top festivals including Sundance.

LINKS Order Tiffany's Book 24/6 - https://24SixLife.com Tiffany's Website: https://tiffanyshlain.com; Character Day Tech/LifeBalance Challenges: characterday.org The Great Hack (referenced): https://www.thegreathack.com/

About Rachael O'Meara, your host Rachael O’Meara is a transformation leadership and executive coach who empowers overwhelmed, successful women to take back their lives and live a fulfilling, thriving life. She created The Pausecast to help listeners be more self-aware as they learn how to intentionally shift their behavior and live purposeful, empowered lives every day.

About Rachael Rachael O’Meara is a transformation leadership and executive coach who empowers overwhelmed, successful women to take back their lives and live a fulfilling, thriving life. She created The Pausecast to help listeners be more self-aware as they learn how to intentionally shift their behavior and live purposeful, empowered lives every day. For the past ten years, Rachael's experience in sales and client services at Google has helped her have a pulse on what it takes to be a successful and thriving transformational leader. Her book Pause was named one of 2017's top business books for your career and was featured in the New York Times and on WSJ.com and the TEDx stage in 2019. Rachael lives in San Francisco with her husband and pauses as much as possible to ski, road bike, and BE (which is a life long challenge!).

In this episode 22 of The Pausecast...

- Learn what Eidetic Imagery is, where it came from and why it matters - Understand the difference between Eidetics and Visualizations and how they help to heal and access our clever unconscious - How pausing and accessing Eidetic Imagery can be used to overcome trauma and help heal from past experiences - Rachael is guided through a deep Eidetic Imagery experience by Wendy (and you can follow along) - see what emerges and notice what image you may have as you follow along

About Wendy Yellen Wendy Yellen, named one of the International Top 3 Transformational Experts in her field, supports people of heart and integrity around the world to live a full, passionate, successful, and unshackled life of love, awareness and compassion, without it costing them their soul.

Wendy had a 100% full, 100% referrals, waiting list only private practice in psychotherapy in Houston, Texas.

She closed her practice completely because she no longer believed in any of the traditional and non-traditional therapies she was certied in. Years later, when she was reintroduced to the father of Eidetic Imagery, Dr. Akhter Ahsen, she knew she had found the Holy Grail of transformational work and jumped back into working with people and transformation.

Since then she has introduced thousands of men and women around the world to the evidence-based treatment of Eidetics. This practice, based on Ancient Greek knowledge and 21st Century science, uses the power of eidetic images to enable business people and creatives to unlock their full potential and remove the weight of old, often “unseen” vulnerabilities which have been holding them back.

More Info: Wendyyellen.com

Free Gift for Pausecast'ers mentioned: Spiritual Manifesto: https://wendyyellen.com/spiritualmanifesto/

About Rachael O'Meara

About Rachael O'Meara Rachael O’Meara is a transformation leadership and executive coach who empowers overwhelmed, successful women to take back their lives and live a fulfilling, thriving life. She created The Pausecast to help listeners be more self-aware as they learn how to intentionally shift their behavior and live purposeful, empowered lives every day.

For the past ten years, Rachael's experience in sales and client services at Google has helped her have a pulse on what it takes to be a successful and thriving transformational leader.

Her book Pause was named one of 2017's top business books for your career and was featured in the New York Times and on WSJ.com and the TEDx stage in 2019.

Rachael lives in San Francisco with her husband and pauses as much as possible to ski, road bike, and BE (which is a life long challenge!).

She is certified in Transformational Coaching from the Wright Graduate University for the Realization of Human Potential and has an MBA from Fordham University.

In this episode 21 of The Pausecast...

Partake in an Inner Pilot Light led pause
How the Inner Pilot Light got it’s start
Why you should find your own inner pilot light and how to tap into it
Questions of discernment to know if it’s really your inner pilot light
How to ask for guidance from your inner pilot light
How to know when you feel aligned to make a decision or choice
How to avoid autopilot and ignite your inner pilot light and why it matters

About Lissa Rankin, MD

Lissa Rankin, MD, New York Times bestselling author of The Daily Flame, Mind Over Medicine, The Fear Cure, and The Anatomy of a Calling is a physician, speaker, founder of the Whole Health Medicine Institute, and creator of The Daily Flame. She discovered that connecting with your “Inner Pilot Light” is not only essential to optimal health; it’s also the golden ticket to finding and fulfilling your calling, nurturing healthy relationships, and downloading creative new ideas.

Lissa is a connector, collaborator, curator, and amplifier, broadcasting not only her unique visionary ideas, but also those of cutting edge visionaries she discerns and trusts, especially in the field of her latest research into “Sacred Medicine.” In 2012,

Lissa founded the Whole Health Medicine Institute, where she and a team of luminary faculty like Deepak Chopra, Rachel Naomi Remen, Bernie Siegel, and Joan Borysenko train physicians and other health care providers about “Whole Health” and the “6 Steps to Healing Yourself.”

Lissa has starred in two National Public Television specials, her TEDx talks have been viewed over 4 million times, and she leads workshops, both online and at retreat centers like Esalen, 1440, Omega, and Kripalu.

Links https://lissarankin.com Including FREE Self-healing kit and Rx for Courage Kit https://innerpilotlight.com/ & Daily Flame Love Kit Tedx: The #1 Public Health Issue Doctors Aren’t Talking About

In this episode 20 of The Pausecast...

- Experience a pause to help you destress led by Julia - What leads to a burnout diagnosis and how to recover - Julia's journey & surprise as a well being guru and what led up to her "forced pause" - How being stressed leads to more stress and what to do about it. - Why we get so stressed and how to bring those stress hormones back down from flight-or-fight - 3 Tips to de-stress in every day life you can integrate into your commute, morning/evening routine, and daily plan

About Julia: Julia Arndt is a stress management trainer, personal development coach and keynote speaker. Julia worked in high-demanding account management and program management roles at Google for over seven years, before becoming a masterful coach helping professionals in high-pressure environments to rethink their lifestyle and bring long-lasting transformations. She has trained hundreds of Googlers and numerous teams on understanding the effects of stress on body and mind, move beyond burnout and build a mindful lifestyle that delivers focus, high energy and productivity.

Besides her Bachelor and Master degree in International Management and Marketing, Julia is a certified life and business coach, holds a MBSR (Mindfulness Based Stress Reduction) certification from the University of Massachusetts, is a gym instructor, graduated at Dublin Business School in a diploma of Sports Psychology and holds a 300h yoga teacher and yoga as a therapeutic model certification.

She is the host of the podcast "Stressed - Deliver your Stress Resilience".

Her motto: Stress Management is a skill that everyone can learn! Learn more at: www.bluemountainmindfulness.com

About Rachael O'Meara Rachael O’Meara is a transformation leadership and executive coach, assisting others to fulfill their potential. She works at Google and also hosts authors who have meaningful messages about mindfulness and emotional intelligence for the Talks at Google YouTube channel.

Please see Rachael's Press page for recent articles or Speaking page on where to find Rachael next.

She is certified in Transformational Coaching from the Wright Graduate University for the Realization of Human Potential and has an MBA from Fordham University.

In this episode 19 of The Pausecast... - Experience a distraction-rich, focused pause led by Chip - Learn how to ramp up your "DQ" or digital IQ and how it's a predominant skill - Know what makes up a modern elder at any company and how we need more age diversity and "Menterns" - Greyglers, Modern Elders, and more wisdom at work - Why talking "taboo" is key to being a Modern Elder - How the magic of Burning Man lends itself to knowing oneself - What Viktor Frankl, Pause, and the Modern Eldern Elder all have in common - Learn what Chip does to stay on his growth edge

About Chip: After running his own successful boutique hotel company for almost 25 years, baby boomer Chip Conley was invited by Airbnb’s millennial CEO/cofounder to join the company as head of global hospitality and strategy.

Chip started out as a mentor to a digital native but soon realized he was equally as much an intern in the high tech world. Their intergenerational exchange of wisdom — a modern day trade agreement of EQ (emotional intelligence) for DQ (digital intelligence) — turned into an invaluable four-year journey for both that inspired Chip’s new book, Wisdom@Work: The Making of a Modern Elder and the launch of the Modern Elder Academy.

www.ChipConley.com www.ModernElderAcademy.com

About Rachael: Rachael O’Meara is a transformation leadership and executive coach, assisting others to fulfill their potential. She works at Google and also hosts authors who have meaningful messages about mindfulness and emotional intelligence for the Talks at Google YouTube channel. She is certified in Transformational Coaching from the Wright Graduate University for the Realization of Human Potential and has an MBA from Fordham University.

The Powerful Pause Retreat April 26-28th: www.rachaelomeara.com/pauseretreat

In this episode 18 of The Pausecast...

If you are experiencing burnout or thinking about an extended pause, Reena has many pearls of wisdom to offer. Learn from her experience, know you’re not alone, and listen, honor, and align with your inner voice.

- Experience a guided pause with Reena - Reena’s personal journey of burning out and leaving the corporate world, leading to her extended pause and eventually founding her own company, PassionFit - How the body always know more and can produce physical symptoms – another sign for a pause - When adding more to your plate can be additive your life - How to know when it’s time to move on - Why support is important for any extended pause and open, clear communication that helps obtain that - Why living your motto helps

About Reena: Reena is the founder of Passion Fit and is a speaker, activewear designer, online course creator, media spokesperson, award-winning fitness champion and certified health and wellness expert. She graduated with a BBA in Marketing and Management from the University of Wisconsin-Madison and an MS in Advertising and Communications from Boston University. Reena is also a mom, wife and first generation born Indian-American and has a unique perspective to help others balance it all.

FREE GIFT For Pausecast Listeners: Get a 25% discount on her 7 Day Work-Life Balance Crash Course. Use code: PAUSECAST GIFT when you check out. Link: https://passionfit.com/online-courses/

In this episode 17 of The Pausecast...

Experience a ten minute guided pause with Rick
Learn the science behind what our brains experience when we pause.
Why we need to make friends with our reptile brain (and feed the mouse, pet the monkey).
The three headlines of psychological needs
Why we need to keep growing & learning
How changing attitudes helps our bodies feel different
Recipe for boosting resilience and positive outlooks
How many neurons you actually have in your brain

Continue studying with Rick in his online class and a 15% discount using code: PAUSE15 Use THIS LINK to sign up: https://www.thefoundationsofwellbeing.com/affiliate/40156

About Rick Hanson Rick is a psychologist and has written and taught about the essential inner skills of personal well-being, psychological growth, and contemplative practice – as well as about his relationships, family life, and raising children.

In 2009, he wrote Buddha’s Brain: The Practical Neuroscience of Happiness, Love and Wisdom. The book shows readers many effective ways to “light up” the brain circuits that relieve worry and stress, and promote positive relationships and inner peace.

Rick's latest book, Resilient: How to Grow an Unshakable Core of Calm, Strength, and Happiness, explains how to use positive neuroplasticity to develop 12 vital inner strengths – such as grit, gratitude, and compassion – in order to cope with challenges, pursue opportunities, and find lasting well-being in a changing world.

It’s based on his online program – the Foundations of Well-Being – an experiential journey of personal healing and growth that is a year long course anyone can take.

More about Rick: Rick's Website https://www.rickhanson.net

The Pausecast Ep. 16

In this episode 16 of The Pausecast...

Experience a “relational pause” led by Amy How pausing helps when you’re in conflict Learn a sample mantra you can adopt no matter what your conflict style is What to do when you are exhausted by conflict How to pivot and approach conflict methodically What to do when someone triggers you or you find yourself stuck in a pattern in conflict The positive benefits of conflict How conflict helps create diversity & inclusion The power of having a “what if I’m wrong” pause? Amy’s one hot tip when you’re at a stalemate

About Amy: Amy Gallo is the author of the HBR Guide to Dealing with Conflict, a how-to guidebook about handling conflict professionally and productively. She is a contributing editor at Harvard Business Review, where she writes and develops ideas for the web, magazine, and press.

She covers a range of topics with a focus on managing conflict, managing yourself, leading people, and building your career. Having worked with dozens of organizations and written about workplace dynamics for over a decade, Amy is particularly interested in situations in which relationships fall apart and how to repair them.

In this episode 15 of The Pausecast...

Experience a guided pause led by Michael. Learn how to be more coach-like and notice your inner-advice monster. Learn how to build in slower responses to advice, and stronger prompts to stay curious. The secret to working less hard but having more impact. Why it pays to be lazy, be curious, and to be more coach like. Michael’s story on how he found his coaching roots. Why saying NO is a game changer and leads to more yeses. 2 hard questions we should all be willing to answer.

Michael is the founder and CEO of Box of Crayons, a company that helps organizations do less good work and more great work. He’s the author of several books, including The Coaching Habit and Do More Great Work.

Download Michael's free ebook "Be Courageous" at www.michaelbungaystanier.com and be sure to check out TheCoachingHabit.com – Michaels best selling book

In this episode of The Pausecast...

Experience a guided pause led by Christine. Why we’re "meaning making machines." The SmartTribe Emotional Wheel and how to use it to guide your feelings. The percent of humans who can name their emotions at any time. The 3 questions you need to ask yourself to get any new outcome. What to do when you’re in “critter state” to get out of it, and how long to spend on it. The four stages for moving through emotions. Christine’s journey through EST at the tender age of 15 years old. The power of nature and the impact it can have on us The secret formula for life according to Christina

About Coach Christin Bill Gates calls her “super high bandwidth.”

Bill Clinton has thanked her for “fostering American entrepreneurship.”

For over 30 years Leadership and Culture Coach, Serial Entrepreneur, and New York Times bestselling author Christine Comaford has helped leaders navigate growth and change. Christine is sought after for providing proven strategies to shift executive behavior to create more positive outcomes, enroll and align teams in times of change, profoundly increase sales, product offerings, and company value. Her coaching, consulting and strategies have created hundreds of billions of dollars in new revenue and company value for her clients. The potent neuroscience techniques she teaches are easy to learn and immediately applicable to help leaders see into their blind spots, expand their vision, and more effectively influence outcomes.

In this Episode... - Experience a guided "5 3 1" Pause by Laura - Take on the Do Speak Create practice - What's different in life expectancy for the 1st time since 1918 - How to Empower Yourself or Managers to be a Multipler of well being at work

About Laura Laura Putnam, MA, author of the #1 Amazon Hot New Release in HR & Personnel Management Workplace Wellness That Works (WILEY, 2015), is CEO and founder of Motion Infusion, a leading well-being and learning provider and been featured in MSNBC and NPR. She is a former urban public high school teacher, L&D professional, public policy advocate, international community organizer, dancer, gymnast and now a movement-builder in the world of health and well-being. With a mission to get people and organizations “in motion,” she is the recipient of the American Heart Association's "2020 Impact" award as well as the National Wellness Institute’s “Circle of Leadership” award. A graduate of Brown University and Stanford University, Laura lives in San Francisco with her fiancé.

More about Laura and mentioned upcoming events & workshops http://www.motioninfusion.com/

Music Credit: Deep by Savfk www.youtube.com/savfkmusic www.facebook.com/savfkmusic

In this episode of The Pausecast, Rachael and Roman discuss...

What pausing means, and how to find out what matters while pausing

The Carpe Diem project and why pausing plays in important role in presence

What Carpe Diem and Pausing have in common and how you can incorporate more of both into your life

About Roman Roman Krznaric is a cultural thinker and writer on the art of living and social change. His books, which include Empathy, The Wonderbox and How to Find Fulfilling Work, have been published in over 20 languages. He is founder of the world’s first Empathy Museum and of the digital Empathy Library.

His writings on empathy have been widely influential amongst political and ecological campaigners, education reformers, social entrepreneurs, and designers. He is also a founding faculty member of The School of Life and on the faculty of Year Here. Roman has been named by The Observer as one of Britain’s leading popular philosophers. His forthcoming book, Carpe Diem Reclaimed, will be published by the award-winning crowdfunding publisher Unbound.

Find out more about Roman and how to contribute to his crowdsourcing campaign for Carpe Diem at romankrznaric.com

In this episode 12 Ariane and I discuss...

Ariane's journey - from Stanford to management consulting to extended pausing to author and TED fellow/speaker and Tony Robbins Coach and now children's author on spiritual life lessons
Why she wrote three children's book "Trilogy" of Giggles and Joy
The difference between a work pause and personal pause and why it matters to have both
How to teach a child to breathe
How kids can lead the way in pausing and mindfulness
Tips on best ways to be mindful with kids
Coming up with your non negotiable pause

About Ariane Ariane is passionate about helping parents,teachers and care-givers of all kinds, raise happy, conscious, healthy and empowered kids! Her books are a contribution to that intention. She is a best selling author, a speaker and has previously worked in the varied fields of consulting, big media, Venture Capital and startups. She considers herself a global soul having lived all over the world. She recently moved from Cape Town to NYC, where she now lives with her husband and son, Everest.

You can find out more about her and her work at arianestudio.com

Giggles and Joy Book Trilogy Set: https://amzn.to/2J2rnIa

The Giggles and Joy Gift Set

In this episode of The Pausecast...

Dr. Alice Boyes, a former clinical psychologist and researcher turned writer, joins us to explore how pausing is good for a healthy mind

Enjoy a pause bodyscan led by Alice

Learn a few self-care techniques & systems to reduce stress

Tips for keeping an optimal healthy mind including managing to-do lists, how technology can help and hinder a healthy mind, and ways to avoid

What we can do to change habits long term and avoid the mechanisms of self-sabotage

About Dr. Alice Boyes Originally from New Zealand, Alice Boyes is a former clinical psychologist and researcher turned writer. She is the author of The Healthy Mind Toolkit (2018) and The Anxiety Toolkit (2015). The ebook version of my first book, The Anxiety Toolkit, made the Wall Street Journal Bestseller list.

@draliceboyes

5 Strategies for Getting Unstuck - Oprah's bookclub excerpt

In this episode of The Pausecast...

Lama Dawa joins us to share more about how pausing can help overwhelm, stress, burnout and greater openings to have more in your life. What a rich discussion on the practice of pausing.

Meditation pause led by Dawa

Dawa's insights on stress and top causes of major stresses in life and the beliefs to get curious about, and choosing to pause

How pausing helps leadership development

Dawa's 30 day extended pause pilgrimage and the trip of a lifetime you can join and why it is so connected to the Earth.

About Dawa Tarchin Phillips Dawa Tarchin Phillips is Founder/CEO of Empowerment Holdings, the co-founder of the Mindful Leadership Online Training Conference, the world’s largest online training conference for mindful leaders. He is a mindfulness and meditation expert, author, entrepreneur, spiritual teacher, researcher and educator. He is the acting President of the International Mindfulness Teachers Association, the world’s first global professional organization for Mindfulness teaching professionals, and founder of The Mindful Leadership Tribe, an online community of mindful leaders. Dawa completed two 3-year meditation retreats and teaches mindfulness and meditation, awakened business and mindful leadership around the world.

@dawaphillips

30 day Awakened World Pilgrimage across 5 Continents

May 11-June 11th 2018 - details and registration: https://www.awakenedworldpilgrimage.com/

Bonus: Awakened Meditation http://www.dawatarchinphillips.com/awakeningpresencebonus/

In this episode of The Pausecast...

Dr. Amishi Jha, neuroscientist and U. of Miami Professor shares what she is discovering through her neuro research lab in high performing and high stressed groups. We discuss: Have we hit a mindfulness tipping point? What we're learning about mindfulness and the guidance behind training our minds. What brain training games are training and what they help us get good at (and what they miss). How generalized mindfulness training works. How mindfulness training & tools are helping the pre-deployed military do jobs better and the magic number we found in this research. What the heck is MBAT? Dr. Amishi's favorite ways to pause. Why a Pause Pledge is important

About Dr. Amishi Jha Dr. Amishi Jha is neuroscientist and Associate Professor in the Department of Psychology at the University of Miami, and Director of Contemplative Neuroscience for the UMindfulness Initiative, prior to which she was an Assistant Professor at the Center for Cognitive Neuroscience, University of Pennsylvania. She studies the neural bases of attention and the effects of mindfulness-based training programs on cognition, emotion, and resilience.

Amishi's Talks At Google referenced: https://youtu.be/nwt7b_luY_4

Amishi's TED Talk Taming Your Wandering Mind: https://www.youtube.com/watch?v=Df2JBnql8lc

Mindfulness @UofMiami http://mindfulness.miami.edu/

Amishi's Web Site attention.miami.edu

In this Episode: - Learn how Caroline discovered Grit and how it applies to positive (pauseative) psychology - How Grit can help you overcome any challenge and / or obstacle - Discover a few techniques how you can harness the power of grit and pausing to lead a more satisfying life

About Caroline Miller aroline Adams Miller, MAPP is an internationally-known coach, author and speaker on the topic of grit, goal accomplishment and their connection with happiness, and is recognized as one of the world’s leaders on this research and how it can be applied to one’s life for maximum transformation and growth.

You can find Caroline on her website and more about her book on this topic at www.carolinemiller.com

In this episode of The Pausecast...

Experience a guided pause led by Dr. Dan Goleman What the research shows on meditation and how it benefits emotional intelligence (and elaborated on in Dan's book Altered Traits) Dan's new research-based coaching model and why it is important how his (updated) EI research-based model and the 12 sub-categories to develop as EI skills that help strengthen the building blocks of EI How executives can develop skills to coach their direct reports using the new EI Coaching program and how any leader can develop these skills Learn the five primary emotions and how emotions like fear and anger can be shifted into assertion and using them to be a better leader How tuning in to know your own emotional intelligence helps be in better relationship with others How Dan contributes to his own transformation and how he handles hijacks

About Daniel Daniel Goleman, Ph.D., known for his bestselling books on emotional intelligence, has a long-standing interest in meditation dating back to his two years in India as a graduate student at Harvard. A psychologist who for many years reported on the brain and behavioral sciences for The New York Times, Dr. Goleman previously was a visiting faculty member at Harvard. Dr. Goleman has received many journalistic awards for his writing, including two nominations for the Pulitzer Prize for his articles in the Times, and a Career Achievement award for journalism from the American Psychological Association.

Referenced links: Dan's website: http://www.danielgoleman.info/

Key Step Media: Dan's publications and coaching program: https://www.keystepmedia.com/

EI Coaching Certification: https://www.keystepmedia.com/emotional-intelligence-coaching-certification/

12 Primers for EI sub-categories: https://www.keystepmedia.com/shop/12-leadership-competency-primers/#.WvcdldMvzOQ

Dr. Paul Ekman's work on facial expressions: https://www.paulekman.com/

In this episode of the Pausecast, Christine and Rachael...

Experience a guided pause led by Christine

Discuss how Christine defines a pause as a self declared over-achiever, and how it relates to the sacred feminine (and what that really means).

Learn how men and women can practice the feminine superpower of pause through various ways including creating "space days" and other ideas to reprogram ourselves to allow for more time to be.

Discuss how to optimally pause and align your focus using the cues from Mother Earth.

About Christine Christine is a transformational teacher, women’s leadership advisor, recognized speaker and three-time best selling author. She's also an expert in the feminine superpower of pausing (and I can attest to that!).

Christine founded an international self-love movement ten years ago, whose mission it is educate girls and women worldwide on how to tangibly, practically and powerfully stay true to themselves no matter what. She spent over 15 years studying and teaching others ancient wisdom that she's modified for our modern lives and world.

You can check out more info at www.ChristineArylo.com and download her free super power kit she mentions at femininesuperpowerkit.com.

In this episode Karen and Rachael discuss...

How Karen got into her NDE situation and ended up on the operating table about to take the "extreme pause" of her life (we're so glad she didn't!)

How meeting Jesus changed her life forever and how it has impacted her today

What Heart of Miracles and Pausing have in common and why pausing is so important

About Karen Karen Henson Jones was on the conventional path to success in the corporate world when a sudden cardiac event at the age of 30 took her to the brink of death. During an otherworldly experience, she was presented with a choice to leave her body or to return to Earth.

When her request to live was granted, Karen was forced to come to terms with the life she had been living.

Karen Henson Jones is a Philippine-American author. She has been featured on CNN Philippines Profiles, and in The Washington Post, Yoga Journal Russia and LA YOGA. She is also a frequent contributor to The Huffington Post. She attended the Lam Rim teachings taught by His Holiness the 14th Dalai Lama in India.

Karen is a graduate of Cornell University and London Business School.

Find out more about Karen at karenhensonjones.com

In this episode of The Pausecast... Get calm and centered listening to an inspiring pause led by Jenny

Learn how to trust yourself when you don't know the outcome in a period of uncertainty

How pivoting (and pausing as part of it) can lead you to getting better at managing change and having a high impact life

About Jenny Jenny Blake is an author, career, and business strategist and international speaker who helps smart people organize their brain, move beyond burnout, and build sustainable, dynamic careers they love. With two years at a technology start-up as the first employee, five years at Google on the Training and Career Development teams, and over five years of running her own business, Jenny combines her love of technology with her superpower of simplifying complexity to help clients pivot their career or business.

Jenny writes about systems at the intersection of mind, body, and business at JennyBlake.me. She is a yoga fanatic and avid book worm. Dogs, dancing, gadgets, writing, traveling, and long meals with friends all make her pretty happy too. Jenny is based in New York City, where she imagines she’s starring in a movie whenever she walks through its crowded streets.

Fun fact: Her StrengthsFinder strengths are Relator, Strategic, Learner, Achiever, Activator.

@jenny_blake Check out www.pivotmethod.com/toolkit for resources Jenny shares in this pausecast.

In this Episode...

Join Lisen as she leads her version of a Pause with your 80 year old self

Lisen shares how her new book, Work Pause Thrive was influenced by Sheryl Sandberg, Lisen's research interviewing over 1500+ women, her journalism background, and her experience in the advertising world

Why pausing isn't a women's issue, it is a work place issue. How can you integrate healthy work place integration through pausing and work smarter

Know what to expect if you choose to leave the workforce, and nurture your career if you return.

Pause with Mike as he invites us to be present.

Learn how Mike's unintentional pause led him to his dream job and finding the love of his life.

Find out why learning how to pause is important no matter how busy you are, and why we need to change the workaholic story.

Soak up a few tips that Mike uses to pause, and use them to bring your full self to work.

About Mike Mike Robbins is the author of four books, Focus on the Good Stuff, Be Yourself Everyone Else is Already Taken, and Nothing Changes Until You Do, which have been translated into fourteen different languages. His latest book is Bring Your Whole Self to Work that was published May 2018.

For more info on Mike: http://mike-robbins.com