Mindfulness – Week 2

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List all of the ways you are kind to yourself. Now list ways you could be even kinder.

So if you’re feeling the need for a little therapeutic love boost, treat yourself to one—or all—of the following random acts of self-kindness:

1. Take a hot bath.2. Go for a walk.3. Buy a special treat. 4. Schedule a massage.
5. Meditate. 6. Pick a card, any card. Go to a card store and buy yourself a loving card,-It’s wonderful to write a note inside, honoring and appreciating yourself, and offering yourself encouragement. 7. Decorate your personal space with positive messages and mantras. 8. Take yourself on a date.

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 ALL Ears   

Have you ever heard the saying you have 2 ears and one mouth for a reason?  No? Lucky you…

There is truth to this- Who do you need to listen to more – right now?

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Looking Back To The Future


Write a letter to your future self,  a year from now.  What do you hope you are doing?  What do you want to know?  Date your letter and take a look at it one year from now.

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Nature Calls

Think of a place in nature that is peaceful, calm and relaxing? Where are you & What are you doing? Plan right now a way to go to this place for a day.

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Mindfulness of the Body Meditation

This is the foundation of the meditative journey. By bringing our awareness into the body and using the breath as a vehicle for exploration, we begin to awaken to the dynamic aspect of thoughts, sensations, and emotions that arise constantly within our immediate experience.

As we become more familiar with ourselves in this way, we can begin to relax into this natural process and develop a deep and abiding appreciation for all the aspects of ourselves, others, and the world.

*Set a timer for 15 minutes-
*Lay on your back in a comfortable position. You may wish to have your knees up and your feet flat on the ground, to relieve tension in the lower back.

*Close your eyes. Breath deeply. Just concentrate on your breath and relax for a few moments.
*On each in breath, notice any tension in the body.

*On each out breath, allow all the tension in your body to drain into away into the Earth. Let it dissolve into the ground beneath you.

*Allow your awareness to go down about one foot. Imagine that you have roots that go down into the ground. Feel the roots.

*Now just hang out at the point of infinity beneath you. Let go of any ideas. Just be the infinity beneath you.

*Let go of any effort. Feel total relaxation.
*Notice how your mind feels here. Completely open. Boundless. Without barriers, restrictions, or boundaries.

Stay here for a few moments

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It’s challenging to help you’re mind be still when your environment is cluttered.

Spend time today creating a sanctuary. It might be in your bedroom, garden,workspace,even you’re bathroom. Create a space where you can exhale. When you’re done, take the time to pause and enjoy it. Write or draw how you feel in your sanctuary.

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Take a load Off

 Let’s talk emotional baggage. We all have some, even if it’s just carry-on. What’s in you’re suitcase? How can you leave it behind?

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Try it on for size

 Forget your usual routine. Try something new just today. How daring are you going to be? 

Write down some ideas, then pick one and get to it!

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Lovely Letter

Pick someone you’re thankful to have in you’re life. Write a letter to them explaining just why you think this.

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Be Heard

Sing out loud to your favorite song. Be powerful, let the world hear you!

When your done write down how this made you feel –  to hear your own voice.

How do you feel now?

Mindfulness- A New You – A New Year

Mindfulness- A New You – A New Year

108 Ways to Mindfulness

Let’s begin this new year with more ways to mindfulness with our  2nd set of journal prompts for our week. Using one prompt per day in a  journal- let’s take a journey into the Mindfulosophy!

#002 The Pleasure is mine….What is pleasure? From the Urban Dictionary: One of the very few raw emotions. Different to happiness, as happiness is a mixture of emotions, pleasure included. Pleasure is a raw feeling inside every mammal (and possibly every other animal) in which the animal enjoys the situation.
So, Enjoying a situation is Pleasure- What activities bring you pleasure? Make a list with exact places, people & times of day. Then , Think about how you can bring more of them into you’re life more often.

#003  Willpower….Where in you’re life are you committed and disciplined? Maybe it’s a regular exercise program, meditation,  or yoga, even if you don’t feel like it? Stress is the enemy of willpower, so say the latest findings of neuroscientists, psychologists, and life coaches in the field.

Reflect on any areas you are committed and see if you can apply this to other areas where you’d like more discipline. What are you going to do about it?

#004  Happiness…Write down something you’re grateful for this year, this month, this week, this day, this hour and this moment. Do you see a pattern

#005 We need to  have a talk…Write down a difficult conversation that you want to have with someone. Now, answer these questions: was it kind? Is it true? Is it necessary? Does it improve upon the silence? With you’re answers in mind is there anything you want to change?

#006 Quick learner. What is the most important lesson you’ve learned this year?

#007 Be Here Now. List  some of you’re rather mundane activities you do daily and repeatedly. do these excite you? Write down a way to slow down during one of these activities to enjoy the moment, making it more of an occasion – to be more in touch with the moment.

#008  Meditation. Finding balance in breath. Breathing might seem simple but breath is life. Practicing meditation should be done without straining, if you have medical conditions do not retain you’re breath.

This is an effective way to calm, de-stess and restore you’re balance, slowing and controlling you’re breath. It helps with anxiety, which is prevalent these days. Try a four count breath meditation: Though, you can practice this mindful breathing exercise anytime, anywhere – if you’re in your office, I suggest sitting tall in your chair, both feet on the floor.  Then, it’s just four simple breath segments done to a count of four.

Inhale 2 3 4
Hold 2 3 4
Exhale 2 3 4
Hold 2 3 4
Focusing on the breath and the count of four, repeat the same process until you reach a relaxed state. Once you have you’re rhythm, close your eyes, keep a square visualized in you’re mind or keep you’re attention on he feeling of air entering and leaving you’re lungs.

#009 Journaling. It’s totally normal to lose interest in new things just a week or so after starting them.So use today to boost you’re intention to continue. On a new notebook or Word Doc. write these words down. They are the benefits of mindfulness. Circle the ones you desire the most, then close you’re eyes, sit quietly a few minutes, thinking about how each of these might look like in you’re life. When you’re tempted to not journal in the future, remind yourself that this is what you’d like it to bring.


They understand you, they resonate with you, and they share the similar values and beliefs.

Have you ever talked to someone and suddenly you both realize that you’ve been talking for a few hours nonstop? And it’s your first time meeting with them? It’s like they just get you, and you get them. There’s an instant connection. They believe in your passion, your philosophy, and your purpose. And you believe in theirs.


Who brings you joy? Write down what about them lights you up and energises you. Be specific: Then TELL them. Make them feel special.

#011 In the zone. Are you comfortable right now? In life? It’s much easier to remain within the boundaries of where you feel comfortable than it is to face the fear of venturing beyond them.

But by limiting yourself to what you already know, you’re likely missing out on professional opportunities, life experiences, and personal growth.

Want to get out of your safe cocoon but don’t know where to begin? The hardest part is taking the first step.

Write down an opportunity to step out of you’re comfort zone. What are you going to do to make the jump?

If this causes you to panic or say I can’t…then please Click here or  contact me below right now. I can help you to take the steps you need and guide you along the way.

Make the Changes you want -Contact me today

14 + 11 =

“In theory, all you need to do is to take the first step. It will be difficult. The first day at the gym is the worst. The opening line of your story takes the longest time. But as you gain momentum, it is easier to keep moving.” — Deepak Mehta

Mindfulosophy- What is it??

Mindfulosophy- What is it??

Are you so busy, with the holidays past you now and new things on the horizon for your new year?
i am
Are you present right now? Not sure what I mean by that? Gently focus on the dot above the i for three deep breaths.

Give yourself the space to be present.

Lets explore the philosophy of yoga and the science of human behavior to  help you explore mindful practices and actually do them.


108 Ways

So,  what is with 108?  – why not 101?

The number 108 is significant for so many reasons.

Its associated with many mindful practices around the world, in many religions, and texts.

Traditionally, malas, or garlands of prayer beads, come as a string of 108 beads

Some believe there are 108 stages on the journey of the human soul, while others associate the possibility of enlightenment with taking only 108 breaths a day, while in deep meditation.

It is seen within Ayurveda and astronomy & there are also 108 double stitches on a baseball

However —  but my favorite is the individual numbers 1-0-8 represent:  the individual, completeness and infinity…

The meaning of number 108 is also urging you to leave the past behind and just march on towards the future. This is the time to release yourself from the binds that are keeping you from achieving your goals.

With all of this said, let us begin our journey together with

108 ways

to mindfulness in


Everyones talking about mindfulness..

It’s your abiity to fully appreciate and engage in a moment without comparing it to a past experience

So, why is this important? Because were all too stressed out! We have high blood pressure, depression, and all sorts of addictions. Plus with our smart phones and gadgets, we’re actually training our brain to micro-task, to flit from one thing to another in seconds, and usually not accomplishing much.

Least of all peace, which I’m sure you’d love to have more of in your life.

Mindulness is present-moment awareness without judgement

Really listen, when spoken to. Notice the smell & taste of your food.

Breathe in

for one, two, three………

Breathe out

for one, two, three…….

#001 Let’s get still.  Welcome to mindfulosophy! Start by setting an intention. Ask yourself ” What do I want this to bring me?” Think about the best time to build a mindful practice into your routine?  What time of day suits you?  What will  you do right before?  Write down a simple ritual that will help tell you brain it’s time to stop and slow down.

BioHack the Stress In the Holidays

BioHack the Stress In the Holidays

Are you a busy women who’d like to get through this busy time of year with less stress and more Energy?

Do you plan on making the holidays less stressful EVERY year, but end up with CHAOS in your home anyway??

I can see you affirming this with your head nods!

I finally took control of this awful feeling and began implementing a new easier way to control the CHAOS of the holidays and take care of myself in the process. It is going to take a little action now for you to have a peaceful transition to A MORE joyful Holiday/Winter madness. Are you ready to look at 10 simple things to do now to keep your life calm during this time?

I will give you a basic overview here but would love to hear from each of you personally, in the comments, email or even schedule an appointment for a free clarity session-  so I can give you a master plan to Biohack your Holiday and make it less stressful and more enjoyable too!

  1. Clean your home- Schedule a day to do a thorough cleaning, Dust , Vacuum, sweep & mop floors, clean bathrooms,Windex all glass! – Let’s start with a clean slate
  2. Clear your clutter- those piles of______________- pick up a pile and keep – throw away – or donate. One pile a week.
  3. Have a family meeting to discuss what traditions each member of your family loves and hates. Make a simple list of favorites and keep it simple- Identify what’s most important to you. Eliminate everything else.
  4. Let go of the guilt and last minute stress of making “Homemade” gifts. Start now and keep it simple
  5. Stop the holiday WHINE! Commit to doing one thing each day to prepare for the holidays.
  6. Plan your holiday menus now and start buying your groceries with each visit to the grocery store. This means for your holiday baking too! Cookies, cakes, breads and rolls. List your ingredients and buy some this week.
  7. Make a gift list of all you want to buy for. Establish an amount that you want to spend and stick to it. Start shopping now. Also think about “Clutter Free” Gifts. Gifts of time.
  8. Set up a gift wrapping station. This consists of one roll of paper, tape, scissors, ribbon and a tag. Less is more.
  9. Your family can’t read your mind, help them and help yourself by letting go of the Holiday Martyr. Write down what you would like for a gift and give them your list. We ask our children to do this so that we at least have some idea. All they want to do is please you.
  10. Decorate in babysteps! Let go of your perfectionism of getting it all done at one time. Make a pleasant nightly ritual of putting one ornament on the tree or putting up one decoration.

Decorate less, shop less and Travel less & instead of these have a bit of relaxation- a hot bath, curl up with a good book by the fire, or just take a nap

  Our goal is to be ready for the holidays by December 1st !!

By getting everything in order now- we can be done in 3 weeks & then we are free to have fun and not be stressed out by the holidays. Are you ready to enjoy the holidays for the first time ever? WATCH for the next email for steps we take to Biohack the stress in our Holidays & Life!

Don't Stress Christmas

The northern skies are turning gray — Seems the sun just doesn’t linger. Christmas is just a month away, And the nights are getting longer. That Thanksgiving spent with family— A briefly pleasant holiday— Was forgotten all too quickly By pushy crowds on Black Friday. Our gift checklist seems like old Saint Nick’s, But our staff is lacking Elves. Shopping trips cause daily panics. I wonder how we’ll feed ourselves. We must buy more decorations, So the yard looks like it’s snowing. We fall deeper in depressions As our credit keeps on growing. Lord forgive commercialism For ruining every Christmas. Lord forgive consumerism For dumping on us all that stress. December is a dreary time, Even when little angels sing. The irony of Christmas time Was that Christ was born in the Spring. While standing in the checkout line, Remember what the carols told. Think of how Bethlehem’s star once shined, As Israel’s prophets foretold. Think of the awe of the shepherds When they saw angels fill the air. Coming to the stable, entered, To meet the Holy Family there. Instead of spending all you have, Next November and December, Spend time with all of those you love, And teach them what to remember. “A Savior born in Bethlehem” Should bring us joy and happiness; And “ Peace on Earth, goodwill to men” Should set us free, not bring us stress. Copyright © Mark J. Halliday | Year Posted 2014

Is Fear Disabling You?

Is Fear Disabling You?

I know you haven’t hear from me in a while, I have had some exciting things happening to me! I have a new Full Time job that I am doing- along side of my Coaching, helping people set up their own businesses! It’s fun and exciting and hopefully helping many people get out of the rat race of a JOB and begin their journey to a better life. I also went on a journey of my own and faced a fear of mine: I traveled alone, across the country. I was excited and afraid, but I did it! I was at a wonderful coaching course called SI Boot-camp with Mark & Magali Peysha- Learning a lot of new ways to create positive shifts and transformations in the people around me and strategies to help people, like you.

Please click this link for a FREE clarity session today!

It was intense and full of information, knowledgeable teachers and trainers- break out sessions and group exercises. I met people from all over the world!- I had a wonderful time and I’m so glad I went! Is fear something you deal with? Does it ever seem out of control? Leaving you debilitated, alone and trapped? You’re not alone- many people have fears. Fear of failure, fear of travel or driving long distances, fear of relationships & fear of finances or budgeting. It comes in many forms. Regardless of your fear, I fully believe that we can alter the course of our destiny in wondrous ways when we invite FEAR into our lives the very lessons that frighten us most.! We overcome them through spirit-universal energy-God…what ever you might believe. We are meant to work our way through our fears- when we extend an invitation to to meet our fears, even as our knees are knocking and chest is pounding and anxiety is rising and stomach churning- through all of this- This wondrous Spirit- higher being to which we believe is smiling down on us; applauds us and gifts us with Amazing Grace. Regardless of how we look at our fears- whether we’ve caused our problems or are caught in the snares of others, in the midst of crisis or running from them for some time–we ultimately have 3 choices! One: to ignore it and hope it goes away- which leads to ulcers, stress and other bad habits of drink, drugs and food indulges to numb the pain. Two: Try to live with it. Not forever. Three: Look for the gift within the fear and gain benefits from it. When we do, we emerge on the other side- stronger than before-and surprised by joy. Be joyful because it is possible! Do not let fear hold you back, let it teach you and give you strength!Do you need help in this? Please do not hesitate- reach out to me,  Simpy click here to get you FREE session with me today!