#MindfulnessMonday 5/6/19 – Self-Worth!

Today’s #MindfulnessMonday Tip: Your value… your self-worth… does not decrease because of the experiences you’ve had or the hurdles you’ve had to overcome.

Check out today’s #MindfulnessMonday video for a quick lesson on self-worth. You can check out the video by clicking HERE!

With that little piece of advice, I give you today’s Mindfulness Exercise:

Mindfulness Meditation – Self-Worth Affirmations!

Take a moment to connect with your breath. Breath in through your nose and out through your mouth. Then, repeat the following:

‘I am worthy of all that the world has to offer, just as much as anyone else. I am deserving of love, hope, peace, friendship, and all that is good in this world, simply because I am human. I release any need to prove myself to others. I release any need to seek and gain acceptance from others. Others cannot define my value or dictate my worth any more than I can theirs. I am unique and special. I am strong and gentle. I surrender myself, allowing the universe to guide me so that my unique gifts can surface and provide value in my life and my relationships. I let go and accept my worthiness as the amazing unique me that I am.’

Notice how these words feel in your body and mind. Then repeat them again, three or four times during your meditation, until the words become comfortable and you begin to feel the weight of their truth.

Mindfulness Journaling Prompt: After you’ve completed the Self-Worth Affirmations meditation, take five to ten minutes of quiet time to journal about the experience and answer one (or more) of the following questions:
What makes you unique?
What strengths do you see in yourself?

Mindfulness journaling can be very private. However, if you are willing to share your thoughts with me and my readers, I would love to invite you to comment below and let me know how today’s exercise made you feel.

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

EPISODE 18 ~ Self-Worth DOES NOT Decrease!

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Invisible

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Photo by: Mikel Healy

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!
GET IT HERE!
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.

#MindfulnessMonday 4/29/19

Today’s #MindfulnessMonday Tip: It’s important to recognize your strengths so that you don’t allow yourself to be defined by your weaknesses.

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Check out today’s #MindfulnessMonday video to learn how to choose self-love and stop negative self talk. You can check out the video by clicking HERE!

With that little piece of advice, I give you today’s Mindfulness Exercise:

Talk About Your Strengths!

With a close friend or loved one, start a conversation by explaining that you want their true and honest opinion, then ask the question, ‘What do you think are my key strengths?’ Listen, without interrupting. Then, think about their answer, ask clarifying questions if you need to, try engaging in an open dialogue so you can see yourself the way they see you. Don’t judge their opinion, take it in – and be willing to take a complement when given.

Mindfulness Journaling Prompt: After you’ve completed the ‘Talk About Your Strength’ exercise, take five to ten minutes of quiet time and create a list of your strengths. These should be the strengths you see in yourself as well as the strengths your loved ones and friends say that they see in you – Even if you don’t believe them just yet. Then, once a day, I want you to pull out your list of strengths and read over the. This shouldn’t take long, but over time it will help you to change the way you see yourself so that how you define yourself shifts from focusing on weaknesses to focusing on strengths.

Mindfulness journaling can be very private. However, if you are willing to share your thoughts with me and my readers, I would love to invite you to comment below and let me know how today’s exercise made you feel and what strengths you found others see in you that you maybe didn’t see in yourself.

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

EPISODE 17 ~ Choosing Self-Love!

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Invisible

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.

#MindfulnessMonday 4/22/19

Today’s #MindfulnessMonday Tip: Savor the positive experiences in your daily life through joy!

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Check out today’s #MindfulnessMonday video to learn 4 easy to ways to savor the positive experiences in your daily life through joy. You can check out the video by clicking HERE!

With that little piece of advice, I give you today’s Mindfulness Exercise:
Talk About Your Joy!

With a close friend or loved one, start a conversation by asking the question, ‘what makes you really happy?’ Take the time to listen to their answer and engage in open dialogue. Make sure you are sharing the experiences you’ve had and the memories you hold onto that bring you true joy as well. Often times, when we first start to talk about what brings us joy, the conversations can be constricted… make sure you open yourself up and don’t hold back –make sure you pick someone you feel very comfortable with.

Mindfulness Journaling Prompt:

It’s time to start your own Joy Journal!!! This can be electronic – in your computer, phone, or tablet – or do it the old-fashioned way with pen and notebook. Take fifteen minutes of quiet time and see how many different things you can come up with (events, memories, people, etc.) that truly bring you joy when you think about them. If you update this journal once a week, you’ll have plenty of things to turn to the next time you’re feeling down and need a little joy boost.

Mindfulness journaling can be very private. However, if you are willing to share your thoughts with me and my readers, I would love to invite you to comment below and let me know a few of the things you’ve added to your new Joy Journal.

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

EPISODE 16 ~ Savor the Positive Experiences in your Daily Life!

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InvisibleWould 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.

#MindfulnessMonday 4/15/19

Today’s #MindfulnessMonday Tip: Be aware of the choices you’re making in order to avoid SELF-SABOTAGE!

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Check out today’s #MindfulnessMonday video to learn about 6 steps you can take today to help you recognize and avoid SELF-SABOTAGING habits. You can check out the video by clicking HERE!

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With that little piece of advice, I give you today’s Mindfulness Exercise:
Positive Self-Talk Meditation

Sit or lie somewhere you feel comfortable. Close your eyes, slowly breathe in through your nose and out through your mouth. Allow your body to fully relax into the position. Focus on your thoughts. How are you feeling? What is your emotional state? What do you think of your body? Your hair? Your job? Your house? Your family? Etc. Listen to the way your thoughts respond to these questions and the way you instinctively talk to and about yourself. Each time a negative comment or thought comes up, push it back and say something positive about yourself. The goal is to push out the negative thoughts and replace them, over time, with healthy, positive self-talk.

Mindfulness Journaling Prompt: Now that you’ve completed the Positive Self-Talk Meditation, take a few minutes to write down how it made you feel. What emotions were you feeling when you started? How did you feel when you were done? Did your mood change throughout the process? What negative self-talk did you discover you do? Was it hard to find positive things to say to yourself? Etc.

Mindfulness journaling can be very private. However, if you are willing to share your thoughts with me and my readers, I would love to invite you to comment below and let me know how this exercise affected you and what you learned about yourself through the Positive Self-Talk Meditation.

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

EPISODE 15 ~ How to Recognize and Avoid Self-Sabotage!

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51Pe04-x+wL._SX398_BO1,204,203,200_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.

#MindfulnessMonday 4/8/19

Today’s #MindfulnessMonday Tip: How to just BE HAPPY! (1) Make a choice, (2) Cultivate habits, (3) Practice over and over and over, and (4) Make space for life.

Check out today’s #MindfulnessMonday video to get more details on how to just BE HAPPY. You can check out the video by clicking HERE!

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With that little piece of advice, I give you today’s Mindfulness Exercise:

Happiness Dancing Exercise

Physical movement is just as important to our mental health as it is to our physical health. It is one of the primary ways we express ourselves and yet, if we aren’t dancers or we don’t have a lot of physical activity in our day-to-day jobs, we often tend to ignore how crucial it can be. So, for today’s Happiness Exercise, I want you to dance like no one is watching! Put on music or just move to the music in your mind. Dance in a way that makes you feel… in a way that expresses how you’re feeling in that moment. No movement is right or wrong, so don’t worry about messing up. Allow yourself to just enjoy the freedom that dancing provides.

Mindfulness Journaling Prompt: Now that you’ve completed the Happiness Exercise, write down how it made you feel. What emotions were you feeling when you started? How did you feel when you were done? Did you dance longer than you expected? Did your mood change throughout the process? Etc.

Mindfulness journaling can be very private. However, if you are willing to share your thoughts with me and my readers, I would love to invite you to comment below and let me know how this exercise affected you and what you learned about yourself through the Happiness dancing exercise.

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

EPISODE 14 ~ How to just BE HAPPY!

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InvisibleWould 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.

#MindfulnessMonday 4/1/19

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Today’s #MindfulnessMonday Tip: Have you ever noticed that everyone is different? We all have our own unique personalities, styles, likes, and dislikes… What makes us different is what makes us special. So, today’s #MindfulnessMonday tip is to embrace what makes you YOU! Embrace your uniqueness… your individuality… your weird… your silly… your fun… etc. etc. etc. Check out today’s #MindfulnessMonday video HERE

With that little piece of advice, I give you today’s Mindfulness Exercise:
Happiness Exercise

Ask yourself what makes you feel truly happy. Take your time, don’t rush into an answer. Consider the question, think on it, focus on your breathing and let the answer come to you. Don’t accept the first answer you think of as the end all be all. Other answers may present themselves to you with patience and time. I recommend doing this exercise while sitting quietly or laying down, not while doing other tasks and activities that may distract you from your purpose. Focus only on your breathing while letting your body relax, then consider the question while experiencing the sounds, smells, and feel of things around you. This exercise may take five minutes, it may take an hour. The time you spend is up to you.

Mindfulness Journaling Prompt: Now that you’ve completed the Happiness Exercise, write down what makes you truly happy. Then consider ways you can incorporate more of what makes you happy into your daily life and commit to doing something small each week to add more happiness and joy in your life. In time, you’ll increase this amount so you are committed to doing something each day to increase happiness.

Mindfulness journaling can be very private. However, if you are willing to share your thoughts with me and my readers, I would love to invite you to comment below and let me know how this exercise affected you and what you learned about yourself through the meditation.

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

EPISODE 13 ~ Just Do You!

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Invisible

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.

#MindfulnessMonday 3/25/19

Today’s #MindfulnessMonday Tip: Meditation is an easy way to start your mindfulness lifestyle, but it takes consistency. So, check out these 6 steps to help you turn meditation into a habit: (1) Choose a time span… (2) Schedule it… (3) Practice… (4) Track your success… (5) Don’t go it alone… (6) Give yourself a break… Want to learn the details of each of these steps? Check out today’s #MindfulnessMonday video HERE!

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With that little piece of advice, I give you today’s Mindfulness Exercise:

Breathing Meditation Exercise

Throughout the day, the majority of your minds wandering take you either into the future or back to the past. Accordingly, it is in these mental spaces where you spend most of your life. Because of this, you often miss much of what is going on around you… You aren’t present in the moment, not fully. Your breath, on the other hand, can never be in the future or the past, it is always right here, in the present moment – keeping you grounded to the here and now.

By simply sitting quietly with your eyes closed and focusing on your breathing as the air flows in and out of your body, you are instantly drawn back to the present moment. When you find your mind wandering to other things (dinner, shopping, work, kids, etc.) invite your mind back to the present… back to the breath. Through this type of breathing meditation practice you become more grounded in the moment, allowing for increased focus, improved health, and a heightened sense of peace and joy.

Mindfulness Journaling Prompt: Where does your mind wander when you try to meditate? What things do you find yourself thinking about when you should be thinking about your breath and your body?

This type of mindfulness journaling can be very private. However, if you are willing to share your thoughts with me and my readers, I would love to invite you to comment below and let me know how this exercise affected you and what you learned about yourself through the meditation.

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

EPISODE 12 ~ How to Turn Meditation into a Habit

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InvisibleWould 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.

#MindfulnessMonday 3/18/19

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Today’s #MindfulnessMonday Tip: Sometimes, I find it hard to say no. I don’t like conflict and I don’t want to disappoint people. So, I say ‘yes’ a lot. This usually results in me having way too many things on my plate with not enough time or energy to complete them all. Those that do get done, aren’t always top quality because when you have so much on your plate it is hard to focus 100% on the task at hand. It is important to say ‘No’ not only for your piece of mind, selfcare, and sanity… it’s important because when you say ‘yes’ and then can’t give it your all, you end up disappointing others. Want to know more about how sometimes selfcare can mean saying no? Check out today’s #MindfulnessMonday video HERE!

With that little piece of advice, I give you today’s Mindfulness Exercise:

Self-Praise Exercise

Today, I want you to make a conscious decision to spend the day recognizing all the good in what you do. Give yourself a pat on the back, if you will. Take time to acknowledge yourself. All to often, we spend our lives trying to please everyone else, building others up at the expense of our own self-worth and value. It is important for your mental health that you take time for selfcare and self-reflection. With that in mind, just for today (or more often if you find you enjoy this exercise) put a notepad in your pocket or purse and throughout the day jot down things you do/say/etc. that you’re proud of. It might be hard a first, but as you start to recognize the little things and allow yourself to complement them, it will get easier.

Mindfulness Journaling Prompt: Take 5 minutes, at the end of your day, to look over all the things you’ve written in today’s notepad. These are the positive things you noticed throughout the day that you said or did. How did it feel to compliment yourself throughout the day? Can you take a complement from yourself or others? Is it hard to hear your own self-praise or praise from those around you? If so, why do you think it’s hard? What other things can you think of that you’ve done recently that deserve a little self-praise and recognition? It’s ok to be proud of yourself, in fact, it’s healthy!

Selfcare like this can be a very personal thing, but if you’re willing to share your thoughts and experiences with me and my readers, I’d love for you to take the time to comment below. 

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

EPISODE 11 ~ When Selfcare Means Saying NO!

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Invisible

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.

#MindfulnessMonday 3/11/19

Today’s #MindfulnessMonday Tip: Stress can affect your body and your health in many different ways; headaches, upset stomach, increased blood pressure, chest pain, insomnia, muscle tension or pain, fatigue, change in sex drive, etc. Stressed caused by pent-up emotions that you don’t express or talk about can lead to what is called emotional constipation. Want to know more about emotional constipation? Check out today’s episode of #MindfulnessMonday HERE!

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With that little piece of advice, I give you today’s Mindfulness Exercise:

Body Awareness Exercise
The Long, Slow Stretch…

Take a second to just appreciate the sensation of your body stretching. You can do this exercise standing, sitting, or laying down. Move your body, stretching your arms, legs, sides, etc. Notice where your body feels tight and at what point, during the stretch, your muscles relax into the motion. As you relax out of the stretch, ask yourself how you feel. This exercise should increase your awareness of your body. Next, focus on the areas that are more tense or sore and gently stretch them a few more times until they have loosened. Be sure to use caution, not allowing yourself to over stretch or strain the muscles. It isn’t uncommon to feel emotional during this type of body awareness stretching exercise. Allow yourself to open up to those emotions, experience them, think about how they make you feel, and don’t be afraid to cry.

Mindfulness Journaling Prompt: Take 5 minutes to reflect on the Long, Slow Stretch mindfulness exercise. Make notes about what you discovered about your body, what you discovered about your emotional state, how this exercise made you feel both physically and emotionally, where do you hold your tension, what areas of your body took longer to loosen up, what areas wouldn’t loosen up, etc.

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

EPISODE 10 ~ 5 Signs You’re Emotionally Constipated!

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Invisible

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.

#MindfulnessMonday 3/4/19

Today’s #MindfulnessMonday Tip:

childs pose

 

Take 2-5 minutes each morning and each evening to do child’s pose. Child’s pose is a basic yoga pose with 11 amazing health benefits. 

https://youtu.be/bi92twArEMI

With that little piece of advice, I give you today’s Mindfulness Exercise:

Exploring your Face!

Take a few minutes, in silence, to close your eyes and explore your face with your fingertips. Take your time and explore each ridge and crevice. Notice the different textures and how some areas are particularly sensitive. Consider what your face says about you to other people. Is it a reflection of who you truly are or do you “put on a different face” to the world? How does your face change as you express different emotions? After you’ve explored your face fully, pat it gently to normalize circulation and to give thanks.

Mindfulness Journaling Prompt:

Take 5 minutes to reflect on the ‘Exploring your face’ mindfulness exercise. Make notes about what you discovered, how this exercise made you feel, etc.

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

EPISODE 9 ~ The Benefits of Child’s Pose!

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InvisibleWould 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.