The Power of Napping #MindfulnessMonday 8/26/19

Would you prefer to watch the video tips rather than reading them? CLICK HERE

Today’s #MindfulnessMonday Tip: Feeling exhausted or just not yourself? Take a nap!

The Power of Napping:

  1. Napping can boost your immune system.
  2. Napping can improve both your daytime and your nighttime alertness.
  3. Napping plus a little caffeine boost are a one-two punch against sleepiness.
  4. Napping can help you learn new skills and improve your memory.
  5. Napping can improve your physical stamina.
  6. Napping for as little as 90-minutes is as good as a full night’s sleep for perceptual learning.

Today’s Mindfulness Exercise: ENERGY BOOSTING NAP!

Studies show that taking a 10 to 20-minute nap in the middle of the day can help boost your energy and get you right back in the swing of thigs immediately after you wake up. Need a little memory jogger or are you focusing on a big project with quickly approaching deadlines? A 60-minute nap is a great way to increase focus and an excellent memory booster.

With that in mind, what type of nap do you need today?

I want you to allow yourself a little time, even if its just 10-20 minutes in your car on your lunch break, to close your eyes and take a nap. Napping gives your brain a reboot. When you wake up, you’re refreshed and ready to get back at it. *Note: Make sure you set an alarm on your phone or other devise to ensure you wake up on time.

Mindfulness Journaling:

Today’s mindfulness journal is a two-part journaling exercise.

PART 1 – Prior to your energy boosting nap, write down how you’re feeling. What is your energy level on a scale of 1 to 10? Do you feel like you got enough sleep last night? How many cups of coffee have you had today and do you think you’ll have another?

PART 2 – After your energy boosting nap, write down how you’re feeling. Did you fall asleep quickly? Was it easy to wake up? Do you feel more or less productive after your nap?

Mindfulness journaling can be very private. However, I would love to invite you to comment below and share your experiences with the ‘Clean a Room Mindfully’ exercise.


Check out my #MindfulnessMonday YouTube Series and don’t forget to click subscribe so you never miss an episode!

The Power of Napping

Mindfulness Isn’t MAGIC

10 Mindfulness Tips for Everyday Practice!

Mindfulness in the Workplace

7 Tips for Bringing Mindfulness into Your Life!


Would you like to take the 52-week challenge and experience a more mindful existence? Check out The Invisible You ~ 52 Weeks of Meditations, Activities, and Writing Prompts to Help you Discover You!

I’m certified in Holistic Stress Management and Mind/Body Fitness. I’ve been practicing Mindfulness for 10+ years and am passionate about helping others in their pursuit of a more mindful existence.

Photo by: Mikel Healy

10 Mindfulness Tips for Everyday Practice! #MindfulnessMonday 8/12/19

Today’s #MindfulnessMonday Tip: If you’re listening, listen!

Would you prefer to watch the video tips rather than reading them? CLICK HERE

Today’s Mindfulness Exercise:

If you’re cleaning, CLEAN! Clean a Room Mindfully!

What does it mean to clean a room mindfully? It means to go slow, to appreciate each and every item in the room. As you clean, ask yourself how you feel about each item and what each item means to you. What emotions do you associate with each item as you pick it up, dust it, polish it, etc. Explore feelings of self-appreciation. Appreciate your physical ability to clean: the ability to bend, stretch, lift, and carry. How does the room feel when you’re finished cleaning? How do you feel?

Mindfulness Journaling:

After completing the ‘Clean a Room Mindfully’ activity, describe how both you and the room have changed. How do you feel now that the chore has been completed? How does the newly cleaned room make you feel?

Mindfulness journaling can be very private. However, I would love to invite you to comment below and share your experiences with the ‘Clean a Room Mindfully’ exercise.


Check out my #MindfulnessMonday YouTube Series and don’t forget to click subscribe so you never miss an episode!

10 Mindfulness Tips for Everyday Practice!

Bringing Mindfulness into Your WORK Life

7 Tips for Bringing Mindfulness into Your Life!


Would you like to take the 52-week challenge and experience a more mindful existence? Check out The Invisible You ~ 52 Weeks of Meditations, Activities, and Writing Prompts to Help you Discover You!

I’m certified in Holistic Stress Management and Mind/Body Fitness. I’ve been practicing Mindfulness for 10+ years and am passionate about helping others in their pursuit of a more mindful existence.


Bringing Mindfulness into Your WORK Life! #MindfulnessMonday

Image by DarkWorkX from Pixabay

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Today’s #MindfulnessMonday Tip: We can’t all meditate at work, and that’s ok, but you can still take advantage of the benefits mindfulness has to offer, like stress reduction and increased focus.

5 tips for bringing mindfulness into your WORK life:

  1. Be Consciously Present – being consciously present means that you are aware not only of what is going on around you, but also what’s going on within you. Mindfulness can help you be consciously present in what you’re doing, while you’re doing it, as well as managing your mental and emotional state.
  2. Use Short Mindful Exercises at Work – Finding time for a 30-minute mindfulness exercise such as mediation can be hard a work, if not impossible. Does that mean you can’t be mindful at work? Not at all. Mindfulness exercises can be as short as just one minute, you don’t even need to close your eyes or be sitting down. Be creative about finding time throughout your day to connect with your senses. This process helps to tone down the fight-or-flight response we can feel when stressed, engages your brain, and helps us focus on individual tasks to increase productivity and reduce stress.
  3. Be a Single-Tasker – Multi-tasking is known to increase stress and reduce productivity leaving us feeling more overwhelmed than necessary. Try focusing on just one task at a time and keep a ‘to do’ list, adding items throughout the day instead of moving from one task to another, so that you stay on track.
  4. Use Reminders to Stay Mindful – Until mindfulness becomes a habit in your daily life, it might be helpful to set an alarm on your phone – even a vibrating alarm that doesn’t disturb others while working – to remind you to take time to practice mindfulness. One mindful reminder I really enjoy is the Breathe app on my smart watch. It reminds me once every hour to take a minute and just breathe.
  5. Accept What You Can’t Change – This one isn’t always easy at first. However, acceptance lies at the heart of mindfulness. To be mindful means to accept this present moment as it is. Once you are able to accept your current moment… your current situation… you will be able to move past it and try and deal with the situation. If there has been a mistake at work, accept that it happened… it can’t be changed… Once you can accept the situation you can learn from the mistake and move on. Acceptance leads to change where a lack of acceptance can lead to avoidance and even aggression.

Today’s Mindfulness Exercise:

30 Minute Single-Tasking Exercise

For the next thirty (30) minutes I want you to pick one task – ONLY ONE TASK – and focus solely on that one task. When you find your mind wandering to other things, jot down a quick note so you don’t forget then move back to the original task.

Practicing single-tasking can help increase productivity, improve focus, and reduce stress. You just might find this becomes your new preferred working style.


Mindfulness Journaling:

How did you feel completing your 30 minutes of single-tasking? Did you complete the task? How many times did you find yourself becoming distracted with other tasks?

I’d love for you to complete both the 30-minute single-tasking exercise and the mindfulness journaling reflection once a day for two weeks. Studies show that with consistent practice, your results will improve increasing your productivity and improving your mental focus.


Check out my #MindfulnessMonday YouTube Series and don’t forget to click subscribe so you never miss an episode!

Bringing Mindfulness into Your WORK Life

7 Tips for Bringing Mindfulness into Your Life!

Dealing with Grief

Stress is a 6 Letter Word!

Mindfulness Isn’t MAGIC


Would you like to take the 52-week challenge and experience a more mindful existence? Check out The Invisible You ~ 52 Weeks of Meditations, Activities, and Writing Prompts to Help you Discover You!

I’m certified in Holistic Stress Management and Mind/Body Fitness. I’ve been practicing Mindfulness for 10+ years and am passionate about helping others in their pursuit of a more mindful existence.


7 Tips for Bringing Mindfulness into Your Life!

Would you prefer to watch the video tips rather than reading them?

Today’s #MindfulnessMonday Tip: Becoming more mindful of how you proceed through your day to day activities is the antidote to feeling like you’re just running in circles. Think of it this way, it is so easy to just go through life on auto-pilot. We procrastinate… fail to get things done on time… don’t get enough sleep or exercise. So, when you become more mindful, it’s about being more present and aware of your behavior in the moment. Mindfulness helps you change the habits, like procrastination, that are no longer serving you.  


7 tips for bringing mindfulness into your life:

  1. Meditation – Taking just 5 minutes a day to sit quietly and focus on your breathing can help you feel more conscious and connected for the rest of the day.
  2. Focus on one thing at a time – Studies show that tasks take 50% longer with 50 % more errors when multi-tasking, so consider focusing on one task at a time, with breaks in between tasks whenever possible.
  3. Slow down – Enjoy the process, no matter what you’re doing. Deliberate and thoughtful attention to daily actions like writing a report at work, drinking your morning coffee, or washing the dinner dishes, can promote healthy focus and keep you from feeling overwhelmed.
  4. Eat mindfully – Eating without the distraction of a television, computer, or smart phone in front of you allows you to truly taste and enjoy what you’re eating. Eating mindfully is good, not only for your body, but for your mind and soul as well.
  5. Keep phone and computer time in check – It is so easy in today’s world to get overwhelmed by all of the technology we have at our fingertips. Information overload is a real thing. You need to set boundaries for screen time, not only for your children but for yourself as well.
  6. Move – It’s important to move throughout the day. Your body needs it! So, whether it’s walking, stretching, or just getting away from your desk for a few minutes to grab a glass of water, be aware of your body’s sensations and move whenever needed.
  7. Spend time in nature – Take a walk through the park, the woods, mountain trails, or my personal favorite – on the beach. Just get outside wherever you can. Getting outdoors is good for your body, mind and spirit and it keeps you in the present moment.

Today’s Mindfulness Exercise:

Mindfulness Nature Walk

If you don’t have the ability to be outside, in nature, that’s ok. You can do this exercise anywhere, but there are added benefits when you walk in nature.

Step 1 – It doesn’t matter where you are, just start walking.

Step 2 – As you walk, pay attention to your breathing. How does the air feel as you pull it into your lungs? How does it feel as it leaves your body? Pay attention to what parts of your body move as you breathe in and out. Spend a few minutes just focusing on the full experience of breathing.

Step 3 – Next, focus on the rest of your body. How do your feet feel with each step? What are your arms doing? Do they hang at your sides or swing back and forth? Notice all of the physical sensations associated with walking.

Step 4 – What do you hear? Next I want you to listen, outside of yourself. What do you hear around you as you walk? It might be the sound of your shoes on the sidewalk, crunching leaves under your feet, the wind in the trees, birds, or even a barking dog. Practice simply being open to all the sounds around you. Don’t search for them, but listen to them when they come.

Step 5 – What do you see? Notice all of the images around you – above, below, in front of, and to the sides of you. Notice the colors and the textures. Don’t search for anything but be aware as new things come into view.

Step 6 – As you complete your walk, I want you to shift your attention from one sensation to the next, taking in every experience in your internal and external environment. But most importantly, breathe… nice slow deep breathes as you allow your body to relax into the natural movement of walking.


Mindfulness Journaling:

After you’ve completed your mindfulness nature walk, I want you to take 5 minutes, in a quiet place, to reflect on how the walk made you feel. With pen and paper – not a computer, tablet, or smart phone – I want you to write down all the sensations you can recall from the walk and how you felt both during the nature walk and how you feel now after its over.

Mindfulness journaling can be very private. However, I would love to invite you to comment below and share your experiences with this short 60-Second Breathing Mediation.


Check out my #MindfulnessMonday YouTube Series and don’t forget to click subscribe so you never miss an episode!

7 Tips for Bringing Mindfulness into Your Life!

Choosing Self-Love!

5 Tips to Reduce Stress!

What is Mindfulness?

Would you like to take the 52-week challenge and experience a more mindful existence? Check out The Invisible You ~ 52 Weeks of Meditations, Activities, and Writing Prompts to Help you Discover You!

I’m certified in Holistic Stress Management and Mind/Body Fitness. I’ve been practicing Mindfulness for 10+ years and am passionate about helping others in their pursuit of a more mindful existence.


Accepting Your Emotions #MindfulnessMonday 7/15/2019

Today’s #MindfulnessMonday Tip: The only way to stop being trapped in the past or future by your emotions is to start accepting your emotions!  

Today’s Mindfulness Exercise:

Understanding and Accepting Your Emotions

Sitting in a quiet, comfortable space, I want you to focus on your breathing. Once you’re fully relaxed – but not sleeping – think about your day and how you’re feeling right now. What is happening in your life? Are you anxious, frustrated, stressed, upset, angry, saddened, or disappointed about anything? If not, I applaud you. If you are feeling any of these emotions lets take a few minutes to accept them.

Whatever the cause, and it really doesn’t matter, you need to understand that your emotions are natural. It’s okay to feel frustrated, angry, sad. It’s okay to feel whatever it is you’re feeling. It’s how you deal with those emotions that matter. Learning to accept them will allow you to deal with them in a healthy, non-disruptive way.

As you focus on the negative emotions you might be feeling, I want you to take long, slow, deep breaths in then release those breaths with the mantra “It’s natural to feel this way. It’s okay for me to feel this way.”

Continue this for 3-5 minutes and repeat any time your emotions start to feel overwhelming.


Mindfulness Journaling:

Keeping a journal is a great way to connect with your emotions. This could be through a joy journal, a gratitude journal, an acts of kindness journal, or even a rant journal. If you’re wondering what a rant journal is… you’re in luck, because that is today’s journaling exercise.


For five minutes, and only five minutes, I give you permission to rant… This is useful when you’re feeling upset, angry, sad, overly emotional in any way. Avoid writing down what you think is causing your emotions… avoid blame. Simply write down the emotions you’re feeling. Recognizing your emotions and understanding that it is natural to feel those things is the first step in allowing yourself to accept your emotions without giving them the power to become overwhelming.  

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Check out my #MindfulnessMonday YouTube Series and don’t forget to click subscribe so you never miss an episode!

Accepting Your Emotions!

5 Signs You’re Emotionally Constipated!

Let’s Talk About Stress!

Tips to Reduce Stress and Anxiety!

What is Mindfulness?

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Would you like to take the 52-week challenge and experience a more mindful existence? Check out The Invisible You ~ 52 Weeks of Meditations, Activities, and Writing Prompts to Help you Discover You!

I’m certified in Holistic Stress Management and Mind/Body Fitness. I’ve been practicing Mindfulness for 10+ years and am passionate about helping others in their pursuit of a more mindful existence.

Photo by: Mikel Healy

Acts of Kindness #MindfulnessMonday 7/8/2019

Today’s #MindfulnessMonday Tip: Did you know that a great way to increase your own personal joy and happiness is to increase the joy and happiness of others?  

Use visualization to help make a habit of doing at least one act of kindness each and every day!

  1. Step 1: FOCUS ON YOUR BREATHING – Settle into a comfortable position, either sitting or laying down. Focus on your breathing and allow your body to rest, but don’t fall asleep.
  2. Step 2: REFLECTION – Reflect on the people in your life that you will be seeing today, or tomorrow if you’re doing this exercise in the evening. Is there something you could do to help them, make them a little happier, or take some of their stress away?
  3. Step 3: VISUALIZATION – Visualize yourself doing an act of kindness for that person. What would that act of kindness be?
  4. Step 4: EXPLORE YOUR FEELINGS – How does the idea of doing this act of kindness make you feel? Explore these feelings.
  5. Step 5: ACT OF KINDNESS – As soon as possible, do this act of kindness for this friend, family member, co-worker. If you are to busy to do it right away, make sure you write the idea down and plan to do it sooner rather than later.  

Today’s Mindfulness Exercises:

1. Breathing with Intention

Utilizing the steps above, focus on your breathing and then, once relaxed think of the people in your life. Who do you know that might need a little help, something to make them smile, or just a call to say hello and brighten their day? Once you have someone in mind decide what you can do, right now, to help increase their joy.


2. Mindfulness Joy Journaling:

I want you to write a list of the people in your life that you think could use a little help or a boost in joy. These can be your friends, family, or even co-workers.

Once you’ve created your list, write down one or two things you can do for each person within the next two weeks. This could be as simple as a call, a hug, sending a letter or a card, or meeting up for coffee.

Then all you have to do is find time over the next couple weeks to complete each of the tasks on your list.  

* * * * *

Check out my #MindfulnessMonday YouTube Series and don’t forget to click subscribe so you never miss an episode!

Acts of Kindness

Dealing with Grief!

Stress is a 6 Letter Word!

When Selfcare Means Saying NO!

What is Mindfulness?

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Would you like to take the 52-week challenge and experience a more mindful existence? Check out The Invisible You ~ 52 Weeks of Meditations, Activities, and Writing Prompts to Help you Discover You!


I’m certified in Holistic Stress Management and Mind/Body Fitness. I’ve been practicing Mindfulness for 10+ years and am passionate about helping others in their pursuit of a more mindful existence.

Photo by: Mikel Healy

How to Regain Focus and Concentration #MindfulnessMonday

bright rainbow colored watercolor paints isolated on white paper

Today’s #MindfulnessMonday Tip: Regaining focus and concentration can help reduce stress and overload while increasing joy in your life.

In today’s society where everyone is practically ruled by our devices, multi-tasking has turned into a major stress inducer for most people. Mindfulness can help to strengthen your ability to stay focused on one task at a time, allowing you to be more efficient and effective than multi-tasking ever could.

So the real question is how to pull ourselves away from our smart phones and gain a deeper focus and concentration on the really important things in life.

Three things you can do to help regain focus and concentration:

  1. Try meditation – Just by learning a simple, one-minute, breathing exercise you can start to take control of your wondering mind. Whenever you start to feel your focus drifting away, take 60 seconds (just one minute) to pull that focus back to where you need it to be with a quick breathing exercise.
  2. Practice simplicity – By reducing the clutter in your life, you will also reduce the distractions. Try donating or recycling unneeded possessions, adding your phone number and address to Do Not Call and Do Not Mail lists, stop checking those social media accounts that are no longer providing you joy and happiness.
  3. Focus on the people around you – Don’t allow distractions to pull you away from conversations with loved ones. One way to do this is putting your phone away whenever eating, or better yet put them on the table when eating out, whoever picks up their phone first gets to pay the bill.

Today’s Mindfulness Exercise:

60-Second Breathing Meditation

Your breath is a great took to help train your mind to focus your thoughts and increase concentration. Whenever you start to feel your mind wander or become overloaded use this two-step meditation to bring you back to the present.

Step 1 – Notice your breathing. Pay attention to the sensation of the air around you; how it feels as it enters your nose then travels down into your lungs. Pay attention to the rise and fall of your chest and abdomen as the air moves in and out of your body. Don’t change the way you breathe, let the air move in and out as it normally would, just be aware of the sensations involved with the act of breathing.

Step 2 – Count your breaths. The first breath in and out is 1, the next breath in and out is 2, continue until you reach a full ten to fifteen breaths. As you relax, your breaths will get longer and ten to fifteen relaxed breaths should take you close to a minute.

Mindfulness Journaling Prompt: How did the 60-Second Breathing Meditation make you feel? Did your mind wander during your breathing? If so, what were you thinking about? How many times did it wander? Were you easily able to return your focus to your breathing once you realized your mind had wandered?

Mindfulness journaling can be very private. However, I would love to invite you to comment below and share your experiences with this short 60-Second Breathing Mediation.

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Check out my #MindfulnessMonday YouTube Series and don’t forget to click subscribe so you never miss an episode!

EPISODE 23 ~ Stress Is a 6 Letter Word

EPISODE 22 ~ Mindfulness Myths

EPISODE 21 ~ Mindfulness Isn’t MAGIC

EPISODE 20 ~ Eat Cake

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The Invisible You by Nina Soden

Would you like to take the 52-week challenge and experience a more mindful existence? Check out The Invisible You ~ 52 Weeks of Meditations, Activities, and Writing Prompts to Help you Discover You!
Photo by: Mikel Healy

I’m certified in Holistic Stress Management and Mind/Body Fitness. I’ve been practicing Mindfulness for 10+ years and am passionate about helping others in their pursuit of a more mindful existence.