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#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.

Week 6 – #WritingWednesday Challenge

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Today is the Sixth edition of #WritingWednesday!!!

WW

Remember, #WritingWednesday is an EASY, STRESS-FREE, weekly writing challenge.

• Read the writing prompt below,
• Spend 5 minutes writing (in your own voice or the voice of a character you’re writing) whatever comes to mind,
• DON’T EDIT what you write! IT DOES NOT HAVE TO BE PERFECT!

The goal is 5 minutes of creativity.

Today I am writing in the voice of Sophie, a main character in my upcoming novel The Beast Within (This is not a selection from the novel, but part of my character development journal.)

Today’s writing prompt:

What did you get into trouble for the most when you were a kid?

I was a good kid. I know, it probably sounds silly or boring, but it’s the truth. My parents set the rules and I followed them. It wasn’t a question of whether or not I liked the rules or I thought they were fair, they were just the rules.

My bedroom was on the first floor of the house and the window reached almost floor to ceiling. I had friends who were jealous. They used to tell me how easy it would be to sneak out at night, “just open up the window and crawl right out,” they’d say.

Why? I wondered. Why would I do that when my parents put a roof over my head and food on the table. Why risk upsetting that happy balance?

The thing is, I wish I had snuck out. I wish, just once, I would have broken the rules. I think kids need to get into trouble every now and then. Nothing big, don’t take it like that. I just mean, when you never get punished… you never get spanked… you never get yelled at… I think you miss the lesson of what consequences really are.

You start feeling like nothing can go wrong, ever.

In reality, the world is an ugly place. I learned this lesson to late in life. After the ring was already on my finger and I was locked into a marriage of lies, abuse, hatred, and pain. I closed myself off… shut down… gave up on my dreams…

But life goes on.

The real world goes on.

It wasn’t until I had a long heart to heart with myself that I realized what I had to do. How I had to pick myself up.

I’m not sure if this really answers the question, but having been the ‘good girl’ my parents told me to be, I guess getting into trouble wasn’t really something that was allowed.

© 2019 Nina Soden

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Alright, now it’s your turn. I’d love to see what today’s writing prompt inspires in you. So, if you are willing, go to the comment section below and start typing. Take 5 minutes and let’s see what you come up with!

What did you get into trouble for the most when you were a kid?

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Are you working on a manuscript, but need a little help getting organized? Check out SO YOU WANT TO WRITE A BOOK ~ An Author Guide to Outlining and Planning Your Next Novel

Author Bullet Journal 8x10 Front Cover

Want help meeting your writing goals? Check out JUST WRITE: The Ultimate Author’s Bullet Journal

#MindfulnessMonday 3/11/19

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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.

Week 5 – #WritingWednesday Challenge

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Today is the fifth edition of #WritingWednesday!!!

words

Remember, #WritingWednesday is an EASY, STRESS-FREE, weekly writing challenge.

• Read the writing prompt below,
• Spend 5 minutes writing (in your own voice or the voice of a character you’re writing) whatever comes to mind,
• DON’T EDIT what you write! IT DOES NOT HAVE TO BE PERFECT!

The goal is 5 minutes of creativity.

Today I am writing in the voice of Austin, the lead character in my upcoming novel The Beast Within (This is not a selection from the novel, but part of my character development journal.)

Today’s writing prompt:

Name one thing you have lied to yourself about. Why did you do this?

I can control it. I can control it. I can control it. I can control it. The mantra runs through my mind constantly as I hunt—feed—kill. I can control it, four simple little words that mean so much. Four simple little words that clearly aren’t true.

When I was a kid, my father taught me to control the urges—the hunger. He taught me to hunt, to feed, and to kill. He taught me to clean up after myself and not to leave any evidence behind. What he didn’t teach me, what I wish he had taught me, was to stop. I just want to know how to make it all stop. I don’t want to hurt people. I don’t want to kill. I just want…

What do I want?
I want to be normal.
I just want to be human.

© 2019 Nina Soden

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Alright, now it’s your turn. I’d love to see what today’s writing prompt inspires in you. So, if you are willing, go to the comment section below and start typing. Take 5 minutes and let’s see what you come up with!

Name one thing you have lied to yourself about. Why did you do this?

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Are you working on a manuscript, but need a little help getting organized? Check out SO YOU WANT TO WRITE A BOOK ~ An Indie Author Guide to Outlining and Planning Your Next Novel

Author Bullet Journal 8x10 Front Cover

 

 

Want help meeting your writing goals? Check out JUST WRITE: The Ultimate Author’s Bullet Journal

#MindfulnessMonday 2/25/19

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Want to check out today’s #MindfulnessMonday Video? CLICK HERE

mindful

Today’s #MindfulnessMonday Tip:

Stress is just as harmful to your health as smoking and drinking. With that in mind, let’s talk about the common effects of stress on your body, mood, and behavior so you can recognize stress when it occurs and how to handle it.

https://youtu.be/LkEB8eCibaE 

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

Exploring your thoughts!

Commit to five minutes, when you are sure you won’t be disturbed. Sit down, somewhere you’re comfortable, and close your eyes. Focus on your breathing as it enters your body and exits your body. Observe your thoughts through this process, without trying to control them. Imaging your thoughts like clouds in the sky just floating by. Let each thought come into your mind and then fly past without trying to grasp on to any one thought. Don’t analyze your thoughts, just recognize them and let them pass. Repeat this as long as you feel comfortable while maintaining a pleasant detachment from the thoughts themselves.

Often times our thoughts lead us to the stressors that are most prevalent in our daily lives. Glimpses into our mind, such as this exercise, can help you discover the source of your stress and help you to disconnect from it in order to start the healing process.

Mindfulness Journaling Prompt:

Take 5 minutes to reflect on the ‘Exploring your thoughts’ mindfulness exercise. Make notes about your thoughts, what they were, how they made you feel, if it was easy or hard to detach yourself from them, 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 8 ~ Let’s Talk About STRESS!

https://youtu.be/Mm4GBuAz2QA

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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.

Week 3 – #WritingWednesday Challenge

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Today is the third edition of #WritingWednesday!!!

write1

Remember, #WritingWednesday is an EASY, STRESS-FREE, weekly writing challenge.

  • Read the writing prompt below,
  • Spend 5 minutes writing (in your own voice or the voice of a character you’re writing) whatever comes to mind,
  • DON’T EDIT what you write! IT DOES NOT HAVE TO BE PERFECT!

The goal is 5 minutes of creativity.

Today I am writing in the voice of Sophie, a character in my upcoming novel The Beast Within (At this time, this is not a selection from the novel, but may be included in the final version).

Today’s writing prompt:

Write about something presently in your life (or the life of your character) that is: “WORTH IS”

Is it possible to be terrified and exhilarated at the same time? Because, honestly, I think that is the only way to describe how I’m feeling right now. Life hasn’t always been easy. Sure, I had amazing parents, not everyone can say that. They loved me more than life, but my dad died a few years ago which sent my mom into a deep depression. I wasn’t able to be there for her the way I wish I could have been. I was in my own personal hell at the time. I had just graduated college with a dual major, literature and journalism, and was three weeks a newlywed. My husband, Jonathan Klein, had been a grad student working as a teacher’s assistant during my Sophomore year. We hit it off right away, but kept our relationship strictly professional, at least in public. He seemed like the perfect guy, interested in the same things as me, handsome, funny, and extremely talented. Then, on the night of our wedding things changed. What should have been a romantic escape, eloping with the man of my dreams in the Florida Keys, ended up being Marriage 101 ~ life in hell. Jonathan showed his true colors that night. Gone were the days of our courtship and with them my freedom.

© 2019 Nina Soden

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Alright, now it’s your turn. I’d love to see what today’s writing prompt inspires in you. So, if you are willing, go to the comment section below and start typing. Take 5 minutes and let’s see what you come up with!

Write about something presently in your life (or the life of your character) that is “WORTH IT”

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Are you working on a manuscript, but need a little help getting organized? Check out SO YOU WANT TO WRITE A BOOK ~ An Indie Author Guide to Outlining and Planning Your Next Novel

 

Author Bullet Journal 8x10 Front Cover

 

 

Want help meeting your writing goals? Check out JUST WRITE: The Ultimate Author’s Bullet Journal

#MindfulnessMonday 2/18/19

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Today’s #MindfulnessMonday Tip: Make Mindfulness a Daily Practice by doing these simple techniques: https://youtu.be/ZIqTbE-mMXw

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motivation

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

What are you naturally drawn to?

Stand, wherever you are, and just look around you. Take it all in. What colors are you drawn to? What do you smell? Pick something up and hold it, how does it make you feel? Reflect on how you feel about the things and the people around you and the benefits they bring to your life. Do this for just a few minutes a couple of times throughout your day.

Mindfulness Journaling Prompt: How did today’s exercise make you feel? What did you discover about yourself and your surroundings? If they something or someone affected you in a negative way, why? There are always ways to eliminate the negative effects on our life, so what can you do to change your surroundings to increase the positive aspects?

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

EPISODE 7 ~ 5 Ways to Help you Develop a Daily Mindfulness Practice

https://youtu.be/ZIqTbE-mMXw 

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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.

Week 2 – #WritingWednesday Challenge

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Today is the 2nd edition of #WritingWednesday!!!

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Remember, #WritingWednesday is an EASY, STRESS-FREE, weekly writing challenge.

  • Read the writing prompt below,
  • Spend 5 minutes writing (in your own voice or the voice of a character you’re writing) whatever comes to mind,
  • DON’T EDIT what you write! IT DOES NOT HAVE TO BE PERFECT!

The goal is 5 minutes of creativity.

Today I am writing in the voice of Austin Bradley Nixon, a character in my upcoming novel The Beast Within (This is not a selection from the novel).

Today’s writing prompt:

Write a diary entry, dated 10 years in the future!

It wasn’t supposed to happen like this. No one was supposed to get hurt. When I think back, to where I went wrong, it all started with that cat. That damn cat. Or maybe it was Suzi. Suzi Denson, with her perfect smile and baby powder perfume. How was I supposed to resist her? How is any man supposed to resist someone so perfect… so beautiful… so—.
There’s no reason to dwell on the past, it doesn’t help. My therapist says it only distracts me from making progress, preventing me from moving on with my life. Not that I have much of a life to move onto. My world is a 10-foot by 6-foot cell. Concrete walls and steal bars are all I look at, day in and day out. I have no family, thus no one to visit me. My only friend is John Riley, the man in the cell next to mine. I’ve never seen his face, but his voice is gentle and his laugh is guttural. I imagine him to be a portly man with rosy red cheeks and a soft smile. I don’t know why he’s in here, we don’t talk about the past. But, if he’s on death row too, it means he must have done something pretty bad. Maybe even worse than me, if that’s possible.

© 2019 Nina Soden

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Alright, now it’s your turn. I’d love to see what today’s writing prompt inspires in you. So, if you are willing, go to the comment section below and start typing. Take 5 minutes and let’s see what you come up with!

Write a diary entry, dated 10 years in the future!

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51gqQbGYyAL._SX398_BO1,204,203,200_

Are you working on a manuscript, but need a little help getting organized? Check out SO YOU WANT TO WRITE A BOOK ~ An Indie Author Guide to Outlining and Planning Your Next Novel

Author Bullet Journal 8x10 Front Cover

Want help meeting your writing goals? Check out JUST WRITE: The Ultimate Author’s Bullet Journal

#MindfulnessMonday 2/11/19

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mindfulToday’s #MindfulnessMonday Tip: Mindfulness Doesn’t just happen overnight. Mindfulness is a way of life, a practice that you have to incorporate into your life if you want to see the benefits in your life. It is the small habits, done consistently, that help to make mindfulness a daily practice.

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

WHAT CAN YOU HEAR?
Take a few minutes, in private, to sit with your eyes closed and focus on the sounds around you. What can you hear? Are any animals barking in the distance, people typing on their computer keyboards, wind blowing through the trees, cars, doors opening and closing, the sounds of nature? How do those sounds make you feel? How do they affect your mood? How does your body feel and react to the noises around you? Focus on your breathing, taking long deep breaths in and slowly letting them out. Try to release any tension you might be feeling as you push the outside noises away and just focus on the sound and feel of your breath.
Mindfulness Journaling Prompt: How did today’s exercise make you feel? What noises surround you and how do they affect your mood? If they affected you in a negative way, what can you do to change your surroundings and decrease the negative affects?

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

EPISODE 6 ~ Developing a Daily Mindfulness Practice

https://youtu.be/2cQFEPs1Y9s

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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.

Week 2 – #WritingWednesday Challenge

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Today is the second edition of #WritingWednesday!!!

ww

Remember, #WritingWednesday is an easy, stress-free, weekly writing challenge. Just read the writing prompt below, then spend 5 minutes writing whatever comes to mind. DON’T EDIT what you write! IT DOES NOT HAVE TO BE PERFECT! You can choose to respond to the question/writing prompt literally or you can respond through the voice of a character you are currently writing. The goal is 5 minutes of creativity.

Like last week, today, I’ve elected to write in scene from the manuscript I am currently working on, The Beast Within! I’m not sure if this scene will make it into the actual screenplay, but writing prompts are a fun way to learn more about your characters. 

Today’s writing prompt:

Have you ever seen something that you knew was wrong? Were you scared? What happened?

“Hey guys, I think I found something,” Sophie called. “It looks like the trail continues this way.”

About an hour later, tired and ready to turn back, Sophie heard something coming from just off the trail. “Did you hear that?” she asked, looking back at Kim and Dean who were already regretting their decision to come on this little adventure.

“I didn’t hear a thing,” Dean said, stomping past her.

“Shhh.” She grabbed his arm so he’d stop and listen. “Listen.”

It was faint, but the crackling of a fire and the sound of something being dragged across the dried leaves could be heard off to their left.

“This way,” Dean said as he left the trail and headed down the hill. Kim and Sophie followed close behind, but quickly stopped when Dean fell back, scrambling to get back to his feet. He tried to yell for them to run, but his voice was caught like a lump in his throat.

“What’s wrong?” Sophie asked, as she made her way past him to where the fire could be seen up ahead. Dean tried to grab her, tried to hold her back, but he was too late. Austin had already spotted them.

A young woman, with long blond hair stained red with blood, was laying on the ground in front of the fire. “What are you doing here?” Austin hissed, as he moved toward them.
Sophie was frozen, but Dean had grabbed Kim and was quickly pulling her back up the hill toward the trail.

“Dean,” Austin yelled, his voice echoing around them. “Stop,” he commanded. Without knowing why, Dean obeyed. It was over before Dean or Kim could even get a single scream out. Austin had rushed up the hill, circling around them, and swiftly lunged forward ripping their throats out with his teeth. He didn’t have time to savor the rush of blood as it flooded his mouth. He wasn’t feeding, he wasn’t even thinking. His beast was killing them in order to ensure his survival. He’d think about what he had done later, when the weight of it began to sink in.

Their bodies fell to the ground at his feet and he stared, in shock, as they bled out.

“A…Austin?” Sophie was watching, unable to look away. The blood had drained from her face and she was pale, with beads of sweat beginning to form at her hairline. She had begun to shake, uncontrollably, and her legs gave out beneath her as she fainted, slamming her head against a fallen stump before the world went black around her.

(c) 2019 Nina Soden

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Alright, now it’s your turn. I’d love to see what today’s writing prompt inspires in you. So, if you are willing, go to the comment section below and start typing. Take 5 minutes and let’s see what you come up with!

Have you ever seen something that you knew was wrong? Were you scared? What happened?

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Check out my latest book reviews on YouTube. Don’t forget to click subscribe so you never miss a video!