Explore every episode of the podcast Mindfulness Mode
Dive into the complete episode list for Mindfulness Mode. Each episode is cataloged with detailed descriptions, making it easy to find and explore specific topics. Keep track of all episodes from your favorite podcast and never miss a moment of insightful content.
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Title
Pub. Date
Duration
Belief Unleashes Success; Dr. Noah St. John
29 août 2024
00:22:15
Dr. Noah St. John teaches that Belief Unleashes Success and emphasizes the importance of taking action. Dr. Noah, known as the “father of afformations,” discusses his new book, “The Seven Figure Machine,” which outlines a roadmap to financial freedom. He shares his journey from a 300-square-foot apartment to a 6,000-square-foot mansion, emphasizing the importance of both inner and outer game. St. John highlights the significance of having a “loving mirror” who believes in you, as evidenced by a client who raised $185,000 after receiving belief from her coach. He also stresses the importance of overcoming fear and procrastination, sharing a success story where a client increased revenue from $4 million to $20 million in 18 months.
Book: The 7-Figure Machine: Your Ultimate Roadmap To Endless Earnings and Financial Freedom. Buy the book from the above website, and you get Dr. Noah's newest online course called The 7-Figure Fasttrack.
Outline
Bruce introduces Dr. Noah St. John, highlighting his achievements and the new book “The Seven Figure Machine.”
Dr. Noah shares his journey from a 300-square-foot basement apartment to a 6000-square-foot mansion, emphasizing the effectiveness of his methods.
He explains the inspiration behind the new book, focusing on the outer game aspects of how belief unleashes success.
Dr. Noah discusses the importance of having a “loving mirror” who believes in you, as detailed in his power habit system.
The Power of Belief
Dr. Noah elaborates on the concept of a “loving mirror” and its role in the success of highly successful people.
He shares a story about a client, Catherine, who raised $185,000 in one day after learning how belief unleashes success from her coach.
Bruce notes the common theme of significant others being the difference-makers in people's lives.
Dr. Noah emphasizes the clarity and actionable steps provided in his new book, contrasting it with other authors' storytelling approaches.
Overcoming Fear and Procrastination
Dr. Noah discusses the concept of “delay” as the greatest enemy to success, rooted in fear. Taking quick action is a recurring theme in the 7-Figure Maching book.
He shares an anecdote about a client, Charles, who invested $100,000 and earned $1.8 million in 10 months.
Dr. Noah highlights the importance of taking action and not delaying, especially for high achievers.
He explains the significance of the phrase “Money loves speed” and how it applies to both failure and success.
Suggested Resources
Dr. Noah provides information on how to access his new book and the accompanying online course, the Seven Figure Fast Track. The 7-Figure Machine
Jack Canfield is well-known for The Chicken Soup For The Soul books and also for The Success Principles. Throughout his life, Jack became familiar with certain principles of success that he used in the late 1980s to create the Chicken Soup For the Soul series, even after being turned down by 144 publishers. Jack shares the same principles of success that he used to succeed back in the ‘80s, in his book, The Success Principles: How To Get From Where You Are to Where You Want To Be.
Mindfulness has kept me more calm and more neutral. Sometimes people think I don't have any feelings.
I've learned that most of my feelings come from thoughts and if I'm aware of the thoughts and can deal with them at that level, then I don't have to have the emotional outbursts.
I still cry when I see cats and skunks playing together on YouTube. I cry at movies. I don't cry so much about loss. I cry more at the joy of beauty and love.
Thoughts on Breathing
I do breathing exercises as part of my yoga and my meditation practices in the morning.
I studied Kundalini Yoga with a yoga teacher back in my '30s [and learned] to do that breath of fire real fast.
Books: Anything by Thich Nhat Hanh (Here's an example: The Art of Living)
App: n/a
Bullying Story
My dad was an alcoholic, and he got violent when he got drunk. If I wasn't careful, I would get beaten, so I would literally hide inside the radio.
I would wait till he went to bed so he couldn't find me because he was violent. So I got bullied by him. He was a verbal bully as well as a physical bully.
I got bullied as a kid in school too.
Mindful Branding; Brandon Birkmeyer
15 août 2024
00:36:14
Brandon Birkmeyer shares his views on mindful branding. Brandon is a former Coca-Cola and Apple advertising executive with over 22 years of experience in marketing at Madison Avenue advertising agencies. He’s advised FORTUNE 100 companies on brand strategy and is a sought-after consultant, speaker, and corporate trainer. Brandon hosts a top-five branding podcast and YouTube channel called Brands On Brands. He is also a bestselling author of the book Front & Center Leadership, which you can find on Amazon or on his website at brandonbirkmeyer.com/books.
In my later years, I stumbled upon life coaching shows, which introduced me to models that helped me distinguish between thoughts and reality. The Life Coach School, in particular, taught me to step back and question whether what I was feeling was truly happening or just a thought.
I began applying this mindset, especially in anxiety-inducing situations, like being on stage, and realized that reframing my thoughts, such as viewing anxiety as excitement, could significantly change how I felt.
Thoughts On Breathing
Yes, I would Google breath coaches and learn from them about breathing, Because I am not that person [who knows a lot about breathing methods]. I've stumbled across the Wim Hof Method and I've heard of the Navy SEAL thing when you need to calm yourself down.
This is what I love about the internet. There's so much stuff that is accessible.
Suggested Resources
Book: Flip The Script: Getting People To Think Your Idea is Their Idea by Oren Klaff
Brad Nelson is known as the Debt-Free Dad, having dedicated his life to sharing and helping people with their personal finances. After overcoming his own financial struggles, including foreclosure and the loss of his first marriage, Brad paid off his debt and has remained debt-free for over a decade. Through speaking, his podcast, (The Debt Free Dad), and his online community, Roots of Personal Finance, Brad empowers others to eliminate debt, save money, and live stress-free, all while prioritizing family and experiences.
Being mindful of my behavior with money has really helped me recognize and manage the emotions that drive me to spend. For example, I used to spend when I was bored or when I felt upset or angry, as a way to feel better.
Now, I understand that these are just emotions, and by letting them pass, I no longer feel the need to spend as much.
Thoughts On Breathing
I don't have a good answer to this question about breathing. I should probably do some breathing exercises on a regular basis.
Brandon Neely's passion is building wealth wisdom. A serial entrepreneur, Profit First and Bank On Yourself Professional, he co-hosts the Wealth Wisdom Financial Podcast with his wife, Amanda. Together, they founded Overflow Coffee Bar, L3C, managing it from 2008 to 2018, learning invaluable lessons. Now, they share their experiential knowledge through podcasting and personalized financial strategies for individuals and businesses. They specialize in the Profit First system and the Infinite Banking/Bank On Yourself framework. In 2023, Brandon and his wife published a luxury money journal called Five Smooth Stones.
I remember being in our coffee shop. I had a staff member that was never showing up for work. Their Grandma died, like a hundred times. Also the till would be off by about 50 bucks whenever she would be working.
I was drinking half cups of coffee all day long and felt like this place was killing me. I felt like I needed to slow down. I went to the hospital and they said I had anxiety and high blood pressure.
They said I needed to stop drinking coffee and slow down. I said I can't do that. That was an indicator to me that my body was saying, something's up.
I got rid of that staff person and then my blood pressure went back to normal. It was being self-aware that helped me. I realized that I need to go exercise more and be out in nature more. That was a big turning point for me.
Thoughts On Breathing
My wife is always telling me to take a deep breath and to do the inhale-exhale thing. I do take walks every morning and try to get my 10,000 steps everyday. In a business sometimes I feel like we can go too fast and we just need to stop and breathe it in.
Bob Martin teaches how to meditate for a wise and happy life. He emphasizes the importance of patience, consistent practice, and recognizing the distinction between the thinker and the thought. The discussion includes personal shared experiences with loving-kindness meditation and how it can help people become more non-judgmental. Specific meditation practices, including breath awareness meditation, and the significance of sound in meditation are discussed. Meditation and group coaching are discussed, highlighting the personal, relational, and transformative benefits of the practice.
Bob Martin first learned meditation in the mid-80s under a Taoist master. Initially, he found meditation challenging. However, with guidance, he developed a daily practice and eventually reaped the benefits.
Consequently, Bob found meditation helpful in reconnecting with forgotten parts of himself, ultimately leading to transformation.
Currently, Bob Martin practices breath awareness meditation, which involves bringing attention to the breath and watching the mind. This method is different from Transcendental Meditation.
Meditation For Relaxation
Bob emphasizes the dignity and potential of humanity and invites listeners to breathe.
Teachers instruct students to focus on physical sensations, including breathing, to ground themselves in the present.
Ways To Thrive With Meditation
Meditation not only cultivates mindfulness but also enhances neuron activation and spinal cord energy.
Bob describes feeling like he is “waking up” when his mind wanders during meditation, thereby recognizing his lack of attention.
Bob describes life as spending time on the ocean's surface, with gentle undulations, while also being present and learning to connect with oneself.
Bob Martin discusses the importance of non-judgmental awareness in walking meditation. Furthermore, he uses the word “Gotha” to describe a short phrase timed with breath.
Bob emphasizes the importance of recognizing the “I” that had the thought. Rather than identifying with the thought itself, this practice helps to gain clarity and organization in the mind.
Ariel Garten is a neuroscientist, innovator, and entrepreneur who empowers individuals with the Muse for meditation. Ariel is the co-creator of Muse, a brain-sensing headband designed to enhance meditation and mindfulness practices. Dedicated to empowering individuals to conquer mental barriers, Ariel helps people foster healthy, happy lives, and unlock their full potential.
Website: www.ChooseMuse.com (Use discount code ‘MindfulnessMode' for 15% off)
Most Influential Person
Michael Apollo (Michael is the Founder and President of Mindful Gateway Consulting and a leader in the field of mindfulness)
Effect On Emotions
Mindfulness helps me deal with my emotions very effectively. The first thing that comes to mind is a stubbornness that would come up in conflict with my husband.
The stubbornness would come up in two parts. I would need to be right and he would need to be right. That would create attention and a stubbornness sensation.
Thoughts On Breathing
Some people may not be aware of the relationship between breathing and their HRV, which is heart rate variability.
We know we want it to be high, but what does that mean? This phenomenon is called asinalsodal arrhythmia.
As you breathe in, your heart rate increases, and as you breathe out, your heart rate decreases. This happens because as you breathe in, your heart rate is increasing and increasing, and the compensatory mechanisms in your body at that point say oh no, our heart rate is going up; we need to make sure that we're managing our blood pressure.
We dilate our blood vessels to keep our blood pressure constant as our heart rate increases with the in-breath. Then, your vagus nerve kicks in to bring in your parasympathetic nervous system to try to calm your body down, and your heart rate decreases with your out-breath.
Oluwafemi Badejo, also known as Femi Badejo, is a project manager with The Net Effect. He is a seasoned project and product manager, business analyst, and consultant with extensive hands-on and theoretical experience in architecture, engineering, project management, and Agile and Scrum methodologies. Femi excels in providing technical support, developing new products, and enhancing processes for optimal solutions. His strong management skills and keen decision-making ability are complemented by his proficiency in data synthesis.
A PMP Scrum Master Certified professional, Femi utilizes Agile project management to champion projects, teams, and team members. Since April 2023, he has been working at The Net Effect, a company dedicated to transforming construction businesses through strategic technology adoption. Femi's expertise helps construction companies navigate the complexities of technology integration, ensuring efficiency and profitability. His contributions are instrumental in saving industry colleagues significant time and money through effective technology and process evaluation.
Brett Martin creates remote virtual workspaces through his initiative, Kumospace.com, a virtual office and video chat platform. Brett is a seasoned entrepreneur dedicated to staying grounded through meditation. As an entrepreneur, angel investor, pragmatist, and optimist, Brett has spent much of his career in the startup trenches. He now focuses on supporting other entrepreneurs as Managing Partner of Charge Ventures, a NYC-based pre-seed/seed stage venture fund. Charge invests $200-500k at the earliest stages and helps founders grow from 0 to 1.
Brett also spreads the startup gospel as an adjunct professor at Columbia Business School, teaching product strategy and entrepreneurial finance. He has co-founded Switch and Sonar and began his career on Wall Street. In his spare time, Brett has written for Harvard Business Review, launched Vice, founded a rock band, and sailed thousands of miles on a 30-foot sailboat.
Matt Panousis is a master at AI-driven creativity. He is the Chief Operating Officer at Monsters Aliens Robots Zombies (MARZ), an innovative AI technology startup and VFX studio dedicated to revolutionizing Hollywood's visual effects industry. With a robust background as a lawyer and entrepreneur, Matt has a proven track record in co-founding and scaling successful B2B technology startups.
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The emotions are primarily driven by the meanings and consequences that you apply to the event. A concrete example is when you drive by somebody who cuts you off, but then you pass their car, and you realize that there are three kids screaming in the back. Are you mad anymore, or do you feel bad for the guy? It's not the guy cutting you off that pissed you off, it's the Guy cutting you off plus the concept that he cut you off intentionally, and he did it to screw you over.
That causes a feeling of anger. Whereas when you see a guy struggling on his own with three kids in the back, that's terrifying for anybody. Then you have a totally different emotion.
Mindfulness creates that space between you and your thoughts. You can at least try to gauge whether the thoughts I'm applying to this are realistic. If I don't know, I should at least withhold an opinion.
Thoughts On Breathing
I don't do as many of the techniques formally. I guess you do it by virtue of a cold plunge, in which case you have to breathe. We don't breathe deeply the way that we probably used to.
If you practice the Wim Hof breathing techniques, you know about holding your breath. By round three, you're holding your breath for three minutes, and your cells are oxygenated. It certainly feels good and definitely makes you feel energized.
Bullying Story
Like most things in life, the feeling associated with an event is actually not the event itself. It's the meanings and consequences that you place on the event. So, all your thought processes and practicing meditation and mindfulness allow you to see or at least create a space between you and your thoughts.
So many times the thoughts that you are applying to that situation are biased.
Obviously, anything with bullying sucks, and it's awful. I think people probably make it worse on themselves because they feel as though it's the event that's causing the feeling.
There is a thought in between, and practicing mindfulness allows you to see that thought and, maybe, not change it, but at least examine whether or not it's realistic.
Pepe Del Rio is the innovative mind behind Sesh, an app that allows fans to have exclusive artist connections. Sesh offers fans a chance to be part of their favorite artist's projects, providing unique experiences, intimate interactions, and a passionate community where every fan is a VIP. To Pepe, mindfulness is a blend of various elements, including exercise, a structured schedule, and focus. He begins his day early with exercise and meticulously organizes his week to maintain a balanced mindset.
Despite the chaotic nature of the music industry, Pepe finds peace in structure and uses music as a vital part of his daily routine. As a former musician, he understands the deep connection between music and passion, which fuels his work with Sesh, helping artists manage their communities and fostering deeper fan engagement.
[bio]
Mindfulness is helping me a lot. I tend to be quite reserved, finding it difficult to express my feelings even with those I love. It often feels like I have a protective barrier preventing me from showing my emotions to avoid getting hurt.
However, mindfulness is encouraging me to push past this comfort zone. It’s important to connect with and share your feelings with those who care about you and whom you care about. This practice is helping me open up more and build deeper connections.
Thoughts On Breathing
I'm getting into breathing techniques. Our head of marketing, one of my employees, is very dedicated to these practices and has been encouraging me to focus more on my breathing.
She believes my life is chaotic and insists I need to take 15 to 20 minutes a day to meditate and control my breathing. She says it will help regulate how I think, process things, and approach my day. I started a week ago, and so far, it’s going well.
Bullying Story
I'm the eldest of eight siblings, and I'm particularly close to one brother who is just a year younger than me. We went to school together, attended the same parties, and shared many friends.
I remember a time when some bigger kids were bullying him. It was a tough situation because I had to decide whether to confront the cool kids or not, knowing they might start bullying me too.
I chose to stand up to them, and fortunately, they understood me, and the bullying stopped. I've seen close friends go through traumatic experiences during those years, typically between ages 13 and 15, when kids can be especially mean.
One of my best friends, who was bullied at school, is now one of the strongest people I know, both mentally and professionally. His resilience was forged through those tough times.
Keda Edwards Pierre founded True II Soul, a sanctuary dedicated to the healing and advocacy of BPOC & Indigenous women and gender-diverse survivors. She is a passionate advocate for transformative healing and support for survivors of sexual trauma. As a survivor of ACEs (Adverse Childhood Experiences), intimate partner violence, and racial trauma, Keda uses her personal experiences of being othered and retraumatized by systems claiming to help. Keda was inspired to create discreet, trustworthy, and inclusive spaces for recovery. True II Soul challenges stigmas around sexual trauma and fosters authenticity, creativity, and community. After a 27-year career with the Toronto Police Service, Keda now focuses on revolutionizing perceptions of survivors and eradicating gender-based violence. She identifies as a renaissance woman, living her mission of personal and professional lifelong healing and development.[bio]
I recognize emotions as Messengers. The entire spectrum of emotions always serves us. One of our challenges, I feel, is that we hold on to them, and of course, they become dense, sit in our tissues, and create illness of one sort or another.
So, mindfulness has allowed me to understand the role of emotions and that they're all quite sacred.
Thoughts On Breathing
Breathwork is an incredible tool, and if that's all one has, it does incredible things for our bodies—not only emotionally but physiologically. If you hold the right nostril down and just breathe in and release through the mouth, the parasympathetic system is responsive to that.
It can help calm, bring things down, and lower anxiety. So whether we're outside or we're in a room, if we're able to use our breathing, it does wonders for us, from mindfulness, for the presence of mind and body
Bullying Story
I was a school liaison officer in Scarborough and worked with my partner. We had a ball. We handled all the elementary schools in 42 division, which was over 70 schools that we split between each other.
We worked as a team in the high schools and elementary schools, and we were dedicated to creating human-to-human relationships.
The kids would see us and call us by our first names and recognize that the stigma doesn't define the institution.
Morgan O. Smith is a former stand-up comedian turned meditator. He spent 14 years in the comedy scene, including nine years hosting his own TV show. During the last two years of his comedy career, Morgan discovered light and sound machines, which introduced him to deeper states of meditation. This transformative experience led him to leave show business to focus on meditation and raising his children. Over time, Morgan achieved profound meditative states, including Turia and Tiritita, which inspired him to delve deeper into mindfulness.
During the COVID-19 pandemic, Morgan began working with autistic children and offered online meditation sessions, reaching over 1,000 students to help alleviate their stress and anxiety. Alongside his partner Cada Edwards Pierre, he co-developed an innovative app named Psycle. The app utilizes AR, XR technologies, and Brainwave Entrainment to guide users into meditative states, aiming to enhance creativity, mindfulness, and overall well-being. Morgan's book, “Bodhi In The Brain,” further explores his meditation program and its benefits.
I still experience my emotions and express them, but when I'm expressing them, I'm doing it from a witness standpoint, so I get to watch myself go through it, and when I'm going through it, it's not as bad as I thought it was.
Thoughts On Breathing
People can look into pranayama, the art of breathing, and Hinduism and yoga as traditions. My favorite breathing technique is two breaths of fire.
They breathe in and out really quickly through the nostrils, which can put you into a certain state. One of my other favorites is alternate nostril breathing, which involves switching from nostril to nostril. This really bounces out the two hemispheres of the brain.
What Is Kemor?
We were inspired to create Kemor, which is myself and my partner, Keda Edwards Pierre. We got together and created this development app about these five-dimensional beings, which we call Mukshas. This name comes from the word moksha, which means liberation.
They become meditation guides. We bring people into these realms, and they meditate using binaural beats. We are using AR and XR technologies. AI and brainwave entrainment will come along in the future.
Suggested Resources
Book: Bodhi In The Brain: Yinnergy Meditation: A Technological Path to Enlightenment by Morgan O. Smith
Dr. Deborah Brosnan’s talk, A Sea of Climate Solutions, was presented at the Collision conference in Toronto in June 2024. She is a globally recognized marine scientist, environmental entrepreneur, and climate-risk expert. Dr. Brosnan leads Deborah Brosnan & Associates, a firm that merges risk, cutting-edge science, and practical decision-making to sustain ecosystems, businesses, communities, and governments. With a special focus on Small Island Developing States, she has worked in the Caribbean for over 25 years. She collaborates with John Paul DeJoria on OceanShot, a large-scale coral reef restoration project. Dr. Brosnan holds an adjunct professorship at Virginia Tech and has been affiliated with prestigious institutions like Stanford and the Smithsonian. She frequently appears on major media and has been a featured speaker at international forums.
Mindfulness helps me be aware of my emotions and feel my emotions.
Somebody said to me once, feel the feel and then take the wheel. And mindfulness is when you take the wheel.
Thoughts On Breathing
Breathing is the first thing I stop when I get stressed out. Being aware of your breath and breathing and watching the changes that occur in your body when you take control of your breathing is absolutely the best.
Bullying Story
In my career as a marine biologist, I was fortunate to have supportive men, fellow students, and professors, especially during my education.
However, I did experience bullying, which is still prevalent, particularly online. When I was younger, I wasn't aware of mindfulness, so my initial reaction was to respond immediately.
Now, I've learned to step back and take a deep breath first. Mindfulness helps me recognize the energy directed at me and understand it often has nothing to do with me personally.
By pausing and being mindful, I protect my integrity and defuse the situation, as the bully usually has their own issues.
Mindfulness helps prevent a hasty response to bullying, and I try to apply this in my life. I'm not always perfect, but I strive to be better.
Suggested Resources
Book: Blue Mind: The Surprising Science That Shows How Being Near, In, On, or Under Water Can Make You Happier, Healthier, More Connected, and Better at What You Do by Wallace J. Nichols
Roger Choudhury is an entrepreneur who has used mindful marketing strategies throughout his adult life. Turning 47 today, he has been an entrepreneur since the age of 19. Roger made his first million by 21 through direct marketing, working with various industries such as energy deregulation and credit card companies. He founded the Business Financial Network during the pandemic, a media company collaborating with publicly traded entities and retirement homes.
Additionally, Roger has experience as a cannabis consultant and master grower. Despite personal challenges, including two divorces, Roger is now happily married with three children. His holistic approach integrates mindfulness in both life and business, underscoring the importance of being present and purpose-driven.
My mom is Hindu, and my father is Muslim. We meditate regularly. Eastern civilization is very spiritually advanced compared to Western civilization, and this is well documented.
The whole yoga revolution, for instance, began when a bunch of East Indian practitioners brought their knowledge here.
I strongly suggest that people not only take time out of their day but also make an effort to spend time with their breath, meditate, drown out the noise, and learn to be comfortable with their self-talk. Self-talk is a crucial aspect of this practice.
There's your foreground and background conversation, and the conversation you're having with yourself is essentially the conversation you're having with the universe.
Thoughts On Breathing
Buteyko is a Russian scientist who developed a breathing method. You can find more about it online; it's been really helpful for me.
Additionally, there are various frequency breath training techniques involving specific durations for holding, inhaling, and exhaling.
Bullying Story
Growing up, my father passed away, leaving my mom to run our restaurant on Bloor and Lansdowne. She was a great cook, but not a businessperson.
I spent my early years in Regent Park until age 10, then moved to Jane and Finch. My mom hoped for less racism, but we faced new challenges.
In Regent Park, I dealt with rockers and skinheads, and in Jane and Finch, it was a mix of Mexicans, Jamaicans, and other ethnicities. I encountered racism, being called names like “Paki” and “curry eater.”
I didn’t engage aggressively; instead, I’d ask, “Why are you doing this?” However, in Jane and Finch, I sometimes had to fight back for my belongings.
I believe facing adversity is essential for growth. My kids, aged 15, 17, and 19, have never been in a fight, which I find hard to relate to.
When I was younger, making plans involved uncertainty, unlike today's instant communication.
My son shows me how his classmates share their locations with him, thinking it’s an achievement.
While each generation faces different challenges, I believe that experiencing breakdowns can lead to breakthroughs. Building mental toughness is crucial, and while inclusivity is important, it should not compromise genuine personal growth.
Geena Jackson is dedicated to elevating indigenous entrepreneurs. She is the Creator and Executive Producer of Bear's Lair TV and the Founder & President of Sparkly Frog Clan Productions Inc. A proud member of theshíshálh (Sechelt) Nation on the Sunshine Coast of British Columbia, Geena (Tsetasiya – Traditional Sechelt name) is an entrepreneur, keynote speaker, and a champion for Indigenous business and procurement. With over 30 years in broadcast and media communications, Geena has been a fervent advocate for Indigenous voices, rights, and business development. Her experience spans roles with the Squamish Nation, supporting over 750 Indigenous entrepreneurs and organizations. Geena also dedicates her efforts to initiatives like the Golden Eagles Rising Society, Right to Play, and Live Different, which aim to create positive, life-changing impacts in Indigenous communities.
As a 54-year-old woman going through menopause, I often experience a roller coaster of emotions.
To manage this, I turn to mindfulness practices like hiking and immersing myself in nature.
Breathing in fresh air and stepping away from my computer boosts my productivity and helps me feel more grounded.
Plus, spending quality time with my family is incredibly important to me.
Thoughts On Breathing
It's interesting because I recently read about the Wim Hof Method, which involves cold plunging and learning proper breathing techniques. I realized I'm not a natural breather—I'm quite uptight in that aspect.
Even when I try to sleep, I often catch myself tensing up. I got checked for sleep apnea, but it turns out I'm just so tense because I'm always thinking about what I need to do next, rather than being mindful of the present.
To help myself relax before bed, I have a routine: I go through the alphabet and think of three words for each letter. By the time I reach E, I'm usually fast asleep. It's a simple exercise, but it really helps me wind down.
Bullying Story
As I reflect on bullying and mindfulness, I've learned that success often attracts negativity, and I've faced attempts to bring me down to a “normal” level.
To manage this, I avoid reading negative social media comments, with my team promptly removing harmful posts.
Growing up poor in an abusive household with a single mom, I've become reactive and emotional, so I practice mindfulness to pause and breathe before responding.
I aim to prevent the cycle of poverty in Indigenous communities by promoting education, self-confidence, and economic sovereignty. We deserve ownership in projects, not just token participation, to truly uplift our people.
Suggested Resources
Book: Who Not How: The Formula to Achieve Bigger Goals Through Accelerating Teamwork by Dan Sullivan
Mohamad Jebara is a visionary thinker, artist, entrepreneur, and public speaker. From delivering newspapers and recycling discarded items as a child to fund his Islamic education, he has journeyed through diverse fields to become a senior Islamic scholar and a best-selling author of 109 books. Completing his memorization of the Quran by age 12, he developed expertise in Semitic languages, history, Biblical studies, and Islamic jurisprudence. At 13, he founded Cordova Academy to make classical Arabic and Quranic learning accessible to a Western audience. He has served hundreds of communities globally as Chief Imam, taught over 40,000 students through various academic institutes, and been hailed as the “coolest Imam” for his charitable efforts. His work bridges cultural and religious divides, and his biography, “Muhammad the World-Changer,” has received critical acclaim.
I've always been very curious. As a five-year-old, I explored the world, trying to understand rainbows and trees. One funny memory involves me spending more time with my friends' parents than with my friends, learning from their experiences. I would chat with them for hours about the world, science, and weather.
Even though much of what they told me was made up, I discovered later on that my curiosity drove me to understand how things work beneath the surface. This curiosity led me to pursue a career in research and writing as I strive to uncover the deeper roots and underlying causes of various subjects.
The Message of Mohamad's Teachings
If there's one lesson, I would say it is the importance of forming a healthy mindset. This is a lifelong struggle because we're always working on keeping our minds balanced. Achieving this involves being open to diverse ideas, sharing, and staying flexible. Prophet Muhammad’s formula for a healthy mindset includes three stages: gathering knowledge from diverse sources, analyzing and dissecting this information, and then creating something impactful.
This process of learning, analyzing, and transforming information into groundbreaking actions is central to a healthy mindset. These principles are reflected in my works, including “Muhammad, the World-Changer” and “The Life of the Qur'an.”
This approach underscores the core teachings and my ongoing efforts to develop and maintain a balanced and impactful mindset.
Words of Advice
Be open to ideas. You will be surprised. Sometimes, we limit ourselves by our judgment, misconceptions of the world, or prejudices.
It's important to keep yourself open to learn from anybody. Anyone can teach you. And I've learned so much from people that you would think don't know anything.
Regular people, people cleaning the street, and children have taught me so much wisdom. You can learn from anyone
David Brennan is a source of resilient leadership lessons, an innovative entrepreneur, and a dedicated advocate for female founders. Hailing from the Yukon Territories, David’s leadership qualities were honed through sports and later refined through personal and professional growth. Despite early academic challenges due to ADHD, he achieved a significant transformation by completing an online MBA with distinction, which reignited his passion for lifelong learning.
As the founder of Arkeo AI, David is revolutionizing business operations with a SaaS co-pilot that integrates AI to enhance efficiency. His leadership philosophy is rooted in mindfulness, using his running practice to stay grounded and focused. David is committed to fostering diverse teams and empowering female leaders, recognizing the unique balance they bring to the business world. Connect with David on LinkedIn to follow his inspiring journey and learn from his wealth of experience.
Stephanie, a spiritual leader and performance coach
Effect On Emotions
Mindfulness has allowed me to truly feel emotions. For a long time, as a man, showing emotions was frowned upon, so I just boxed them up and didn't feel them.
That's not a healthy way to live. As I've become more mindful and aware of what's happening around me, I've been able to actually experience my emotions.
This has been incredibly healthy and surprisingly fun because life is pretty dull without feeling it all.
Thoughts On Breathing
I struggle with meditation and am not very good at it, but running serves as my meditation. It helps me manage my ADHD and expend energy.
However, I've discovered some amazing breathwork exercises that everyone should try. For instance, Andrew Huberman talks about the sympathetic sigh, which can help relieve a cramp while running. I also practice box breathing regularly.
Just six weeks ago, I was in Zion National Park, feeling like I was about to fall off a 1,500-foot mountain. I sat down and did 10 minutes of box breathing, which centered me right into the moment.
Breathwork is one of the most powerful tools anyone can use.
Bullying Story
Bullying is a complex issue. I remember bullying someone as a kid and having a deep conversation with a teacher afterward. That moment made me realize that wasn't the kind of person I wanted to be, and it stuck with me.
In the oil and gas industry, I saw so much of this toxic behavior. The environment was so harsh that showing any emotion meant you’d be torn down.
One reason I left oil and gas was because of this toxicity. In the tech world, I can create safer, more supportive teams. It's crucial to foster an environment where inappropriate behavior is addressed.
Unhappy people often act out, leading to bullying and a toxic workplace. Being aware and connected with your team helps prevent these issues and promotes a healthier work culture
Seeking relief from stress and anxiety? As a coach and hypnotist, I'm here to help you conquer your inner critic so you can confidently thrive. Email me at bruce@mindfulnessmode.com with ‘I Am Determined' for a free coaching session. Let me help you pave the way to a fulfilling life.
Digital and Savvy Success; Maha Abouelenein
20 juin 2024
00:15:15
Maha Abouelenein is the founder and CEO of Digital and Savvy, a success story in strategic communications. The firm focuses on creating value through powerful storytelling. Meeting Maha at the Collision Conference in Toronto recently #collisionconf was an honor. Maha has more than 30 years of global communications experience. She advises corporate giants and high-net-worth individuals across the world. The company is rooted in building meaningful relationships that yield incredible results. Maha launched some of the world’s largest tech companies in the Middle East from communications, policy, and business development perspectives – from Google and Netflix to Udacity and Careem (Uber) and more. She supported the largest IPO and the largest acquisition in Egypt’s history at Orascom Telecom. She also built sports marketing programs and strategic partnerships for the Olympics, NASCAR, the NBA, ATP Tennis, Golf, and the NFL at consumer product giant General Mills.
When I feel anxious, upset, worried, or nervous, I take a deep breath and slow down.
I always take a deep breath and keep that moment to myself, reminding myself that everything's going to be okay. And you know what? It usually will be okay.
Thoughts On Breathing
Deepak Chopra introduced me to breath work a couple of years ago. I spent a lot of time with him, and he always talks about activating your vagus nerve. He taught me to practice inhaling and exhaling one side of your nose and then the other.
I believe that just doing that right now can completely change our demeanor.
Bullying Story
Growing up as an Egyptian brown girl in Minnesota, surrounded by blonde hair and blue eyes, I stood out as the only diverse student in my school. Throughout elementary and most of high school, I was different from my classmates.
Back then, without the Internet, many people didn't understand my Arab and Egyptian background. I was often called names like “camel jockey” or “towel head,” and when the song “Walk Like an Egyptian” came out, kids would mimic the dance at me. I faced a lot of bullying because of my ethnicity.
Nowadays, people embrace and celebrate my Egyptian culture, but back then, it was a source of pain.
I believe that mindfulness could have made a difference, helping people realize the impact of their words and actions on others' feelings. We've learned and unlearned a lot since then, and I think mindfulness plays a crucial role in that evolution.
Suggested Resources
Book: 7 Rules of Self-Reliance; How to Stay Low, Keep Moving, Invest in Yourself, and Own Your Future by Maha Abouelenein
Seeking relief from stress and anxiety? As a coach and hypnotist, I'm here to help you conquer your inner critic so you can confidently thrive. Email me at bruce@mindfulnessmode.com with ‘I Am Determined' for a free coaching session. Let me help you pave the way to a fulfilling life.
Atomic Habits For Transformation
17 juin 2024
00:10:11
Atomic Habits For Transformation – the topic of today’s episode. I’ve decided to share with you thoughts and ideas from James Clear’s book, Atomic Habits. The subtitle is, An Easy and Proven Way to Build Good Habits and Break Bad Ones. This book has been recommended by dozens of guests who have been featured on Mindfulness Mode. Do you find yourself being challenged with unproductive habits? Do you set out to cultivate positive habits that promise to transform your life, only to find them slipping away? In Atomic Habits, James Clear illuminates the profound impact the right habits can have on your life. To truly harness this power, you need to delve into the mechanics of how habits work and how to reshape them. When you read this book, you’ll realize that James deeply understands habits and how they work.
Atomic Habits, the book, will help you uncover the critical importance of habits and the three mindsets essential for cultivating them. You'll also learn about the formation of habits and the four crucial strategies for altering them. Moreover, you'll find strategies to refine and enhance the habits you've already established continuously. If you read this book, you’ll learn about insights from other psychologists and experts on habit formation, exploring how Clear’s ideas resonate with or differ from theirs.
Law 1 – Make It Obvious
To build and break habits effectively, awareness is crucial. Human minds respond to cues, leading to automatic behaviors. For example, museum curators can identify authentic art due to repeated exposure and subtle cues. Harness this by using habit scorecards, checklists of daily activities categorized as positive, negative, or neutral. This helps identify patterns that aid or hinder progress. By listing and rating your habits, you can understand how your behaviors impact productivity and become more aware of their triggers. This awareness is the first step to making your desired habits obvious and actionable.
Law 2 – Make It Attractive
In his second law, James Clear explains that habits operate on a dopamine-driven feedback loop, where increased dopamine levels enhance the urge to act due to reward anticipation. He suggests using temptation bundling, pairing a desired activity with a necessary one. For example, designate work blocks and reward yourself with a favorite podcast during breaks. Combine this with habit stacking for greater effect: after completing a current habit, follow with a necessary task, then a desired reward. Surround yourself with positive influences to boost motivation. To break bad habits, shift your mindset from “have to” to “get to,” associating difficult habits with positive experiences.
Law 3 – Make It Easy
“The most effective form of learning is practice, not planning.” Repeating a habit solidifies it in your brain, leading to physical changes and increased efficiency. Clear emphasizes that frequency matters more than duration in habit formation. Humans prefer the path of least effort, making environmental shifts crucial. For example, when introducing new software, ease the transition with training and support. The two-minute rule suggests starting new habits with tasks under two minutes, like reading a page daily. To break bad habits, make them impractical; use tools like app blockers to limit distractions. These strategies simplify habit formation and disruption.
Law 4 – Make It Satisfying
You are more likely to repeat a behavior if it is satisfying. Clear explains that humans prioritize immediate rewards over delayed ones. The key to behavior change is that “what is immediately rewarded is repeated; what is immediately punished is avoided.” To make habits stick, you must feel an immediate sense of success. Applying Clear’s laws—making habits obvious, appealing, and effortless—increases your chances of repeating them. For instance, rewarding yourself with a smoothie after exercising links the activity to a positive experience, encouraging repetition. Use a habit tracker to visualize progress and consider an accountability partner to stay motivated and committed.
Summary
In Atomic Habits, James Clear emphasizes the importance of creating identity-driven habits for lasting behavior change. Unlike goal-driven habits, which often lead to temporary actions, identity-driven habits align with your self-image, fostering sustainable change. Clear argues that focusing on who you want to become rather than what you want to achieve ensures continuous improvement. For example, if you study two extra hours daily to ace a test, this goal-driven habit ends once the goal is met. However, by adopting the identity of a dedicated learner, you continuously engage in study habits, leading to overall academic improvement. This shift from finite goals to ongoing identity transformation is key to developing enduring, positive habits.
I hope these highlights from James Clears’ book are helpful for you and inspire you to get the book and read it.
Suggested Resources
Book: Atomic Habits: An Easy & Proven Way To Build Good Habits & Break Bad Ones by James Clear
Experiencing anxiety and stress? I'm Bruce Langford, a coach and hypnotist. Let me help you overcome your inner critic and regain confidence. Book a Free Coaching Session now to start your journey toward a more fulfilling life. Email bruce@mindfulnessmode.com with ‘Coaching Session' in the subject line. Let's schedule a call to discuss your path to a better life.
Preschool Parenting Secrets; Danielle Lindner
13 juin 2024
00:32:46
Danielle Lindner is an author who has released a new book revealing preschool parenting secrets. As a distinguished educator, she is renowned for her innovative contributions to early childhood education and literature. With a Master’s in Teaching and Elementary Education from Fairleigh Dickinson University, Danielle has over 18 years of experience in both public and private educational institutions. She founded the London Day School®, a leading preschool recognized for its innovation. Danielle's books, such as “Sofia the Snail,” “Arabelle,” and “Rupert,” feature enchanting characters and rhyming narratives that address everyday challenges faced by children. Her stories, inspired by real-life issues, provide valuable social lessons in an entertaining format. Danielle’s holistic approach to education emphasizes academic, social, and emotional development. Her new book is entitled Parent's Pocket Guide to Surviving the Preschool Years: One Challenge at a Time
I always loved writing poetry. I actually did it. For my last three credits in college, I did an independent study on poetry, and I had to write 40 poems. And I just really enjoyed that. But I also really loved kids and working with kids.
When I started having my own kids, you know, they were always afraid of the dark, and I thought about how I could explain to them in a really simple, easy, and fun way that they're safe and that the things they're seeing are not scary.
So I wrote this poem, basically about Sophia, this little snail who's afraid to go into her shell because it's dark in there, so she doesn't want to go to sleep. Then, after I opened my preschool and realized that, wow, there are a lot of kids who are struggling with this, I thought, let me try and self-publish it and get a book and use it as part of a curriculum in our school.
What is Socratic Questioning?
I encourage kids to be divergent thinkers by asking questions without yes or no answers, opening their minds. For example, I might have a brown bag with a rubber band inside during circle time. I’ll ask the kids to suggest uses for the rubber band other than holding things together.
Their creative responses, like making a fishing line, are amazing. I then ask them to explain how they would do that, prompting deeper thinking.
This method helps develop their creative thinking and problem-solving skills. The best innovators think outside the box, so I love fostering this in young kids.
Bullying Story
I believe that bullies are often kids who don't feel good about themselves. Feeling good about yourself includes feeling comfortable in your own skin and being able to self-regulate and calm down.
If more schools practiced mindfulness from an early age through high school, kids would manage their feelings better, and much of the bullying would decrease.
My daughter attended a public high school before switching to a private one, where meditation and mindfulness were required courses. This changed the entire school day and improved conflict resolution skills.
We incorporate mindfulness into our preschool gym program starting at 18 months. Waiting until adulthood to discover mindfulness, as I did in my 40s, is a disservice. It should be part of the curriculum.
Seeking relief from stress and anxiety? As a coach and hypnotist, I'm here to help you conquer your inner critic so you can confidently thrive. Email me at bruce@mindfulnessmode.com with ‘I Am Determined' for a free coaching session. Let me help you pave the way to a fulfilling life.
Naked In The Now; Marijke McCandless
10 juin 2024
00:34:44
Marijke McCandless, author of the newly released book Naked In The Now, is a playfulness instigator and award-winning writer. She is recognized by prestigious outlets, including Spirituality and Health Magazine, Best Self, and Thrive Global. Through her dynamic online writing practice group, Write Now Mind, and a range of personal growth workshops, she empowers individuals to embrace the present moment with joy and authenticity. Her book, with the subtitle Juicy Practices for Getting Present, invites readers on an inner striptease journey towards self-discovery. With a passion for adventure, especially rock climbing, Marijke encourages others to step out of their comfort zones and live fully.
Joel Morwood (author of the book called The Way of Selflessness)
Effect On Emotions
Mindfulness taught me that emotions can be separated into physical sensations and stories. Once I was willing to focus on the physical sensations and allow the story to go away, I could transmute the experience of a very strong emotion into its native, more pure energy.
So, for instance, more anger is actually a form of clarity, but we experience it as anger, and it's an afflicted emotion. So I would say coming back into the body and learning to uncouple the story that I had told.
Like, you know, the typical thing, a racing heart, maybe means I'm scared, or maybe it means I'm excited. So, I'm really uncoupling the physical sensations from the stories.
Thoughts On Breathing
After 30 years of coaching, I now love breathing meditation. It took me a long time to get there. I always slightly controlled my breath. One of the tricks I used to begin uncoupling the technique was secretly matching my breath to my husband's.
I didn't know what the rhythm of my breathing would be, so I had to pay close attention to another person's breath.
Also, I have done this with a pet. It taught me not to be in control of my breath. Then I started doing breathing meditation as if I were that other person. I had to completely follow the breath, and I couldn't be even a tiny bit ahead of it.
Bullying Story
I wasn't bullied myself, but I experienced childhood abuse at a very young age. My journey of healing has been alongside my husband, who was bullied. He often says that mindfulness saved his life.
Bullying can be an isolated incident, a weekly occurrence, or even a daily ordeal. The real challenge lies in how we internalize it—sometimes we take on inappropriate shame or hatred for the bully.
We often replay these painful stories in our minds.
While society must address bullying, it's also crucial for individuals to move beyond the victim identity. Focusing our thoughts and attention away from the negative energy—whether self-hate or hatred for others—can be liberating.
My husband, bullied for years, began to hate others and himself. Mindfulness taught him to sit with his feelings, no matter how difficult, and find peace in the present moment.
This practice helped him recognize that he also experienced love and kindness.
By bringing his attention back to the present, he could accept his past and choose to grow from it rather than remain trapped in a victim identity.
Seeking relief from stress and anxiety? As a coach and hypnotist, I'm here to help you conquer your inner critic so you can confidently thrive. Email me at bruce@mindfulnessmode.com with ‘I Am Determined' for a free coaching session. Let me help you pave the way to a fulfilling life.
Getting In The Flow; Joel Bouchard
06 juin 2024
00:37:28
Joel Bouchard will discuss the topic of getting in the flow with me today. Joel Bouchard is a doctoral student in psychology at Liberty University in Virginia, a multi-instrumentalist record producer, author, painter, Army veteran, business leader, local government official, and host of the philosophy podcast From Nowhere to Nothing. His podcast explores complex themes such as the messy, misapplied, and contradictive nature of tribalism, commitment as a concept through ontological and ethical paradigms, and the life-encompassing yet nuanced concept of work.
Joel’s diverse background includes discussions on shadow from the perspectives of physics, mythology, psychology, and cultural tradition, as well as debates on substantivalism and relationalism in defining locations. His intellectual curiosity extends to examining Donald Hoffman's ideas on reality and consciousness from “The Case Against Reality,” and exploring metaphysical, epistemological, and ontological aspects of consciousness through documentary scenes. Joel also engages in abstract discussions on the ontological impact of the present and delves into the past from both metaphysical and historical perspectives. His multifaceted experiences and deep philosophical inquiries make him a dynamic and insightful voice in contemporary philosophical discourse.
I would say that I've become better at expressing my emotions. My friends refer to me as the robot because I generally tend to be pretty unemotional. And, you know, that's good. It's good to be even-keeled, but it can also be negative if you freeze or shut down when in negative circumstances.
So, the biggest impact for me is that it's helped me express happiness and joy and also to be able to identify with emotions without getting caught up in them without being angry.
I can identify that this is an angry emotion and a justified emotion. Then I can decide how I should act with this information.
Thoughts On Breathing
As someone who's pretty new to meditation, breathing is something that I still struggle with a little bit. They tell you that you're not supposed to breathe loud, but I always find myself breathing loud because I'm using that to focus my attention.
In Zen meditation, this is a subject of controversy. Some Zen masters say you can count your breaths, while others say don't.
So I mix the two. You know, for the first 10, I count the in-breath and the out-breath, one, two, and then for the next 10, I only count the out-breath. So in one in two, then after that, I go to not counting.
But I find myself still breathing very deeply. I think it helps with relaxation and focus. Sometimes, it can steal attention away from the internal focus on what's happening in the mind.
Bullying Story
I believe bullying is a problem rooted in a lack of mindfulness on the bully’s part. I have a story about being mindful from the other side.
During my time in the army, we had an exercise in basic training where we used pugil sticks, like on American Gladiators, to fight each other. The drill sergeant insisted everyone participate, but I didn't volunteer because I didn't want to fight.
At the end, the drill sergeant singled me out to fight the biggest guy, nicknamed the Widowmaker, who was six foot five and 280 pounds.
Though I didn’t want to fight, I had been mindful and observed the fights closely. When it was my turn, I pretended to cower, turned to the side, and ducked down. As he came close, I jammed the end of my stick into his helmet, causing him to fall.
I won the fight. This experience taught me that mindfulness can help you navigate difficult situations, even when facing a bigger, more imposing opponent.
Seeking relief from stress and anxiety? As a coach and hypnotist, I'm here to help you conquer your inner critic so you can confidently thrive. Email me at bruce@mindfulnessmode.com with ‘I Am Determined' for a free coaching session. Let me help you pave the way to a fulfilling life.
Unlearning Silence; Elaine Lin Hering
03 juin 2024
00:54:04
Elaine Lin Hering is the author of Unlearning Silence: How to Speak Your Mind, Unleash Talent, and Live More Fully. A facilitator, author, and speaker, Elaine helps organizations and individuals develop communication, collaboration, and conflict management skills. Her global experience spans six continents, and she has facilitated executive education at prestigious institutions such as Harvard, Dartmouth, Tufts, UC Berkeley, and UCLA. Formerly the Advanced Training Director for the Harvard Mediation Program and a Lecturer on Law at Harvard Law School, Elaine has worked with diverse groups, from BHP Billiton coal miners to senior leaders at the US Department of Commerce. Her clients include American Express, Chevron, Google, Nike, Novartis, PayPal, Pixar, and the Red Cross. Her upcoming book is set for release by Penguin in 2024.[show-notes-bio]
I learned a very expensive lesson at Harvard Law School: Emotions are valid. I did not know this from my family of origin.
Mindfulness is the awareness of how I am feeling. What emotions are coming up? Can I give them names? Can I label them? Can I interact with them?
But any of that action first requires awareness.
[show-notes-emotions]
Thoughts On Breathing
We should breathe regularly. Yeah. And deeply. And intentionally, right, the breathing exercises I've learned from my own therapist have helped me. It's nothing novel; four counts in, four counts out. As a singer, we always talked about breathing from the diaphragm rather than the shallow breath. And that's really similar to mindfulness breathing exercises.
Again, the question to me is, why don't we do this more often, even if we know it is good for us? Even if we have experienced the positive impacts of the habit of breathing right, according to the pace around us.
And that's the opportunity for each of us to choose.
Bullying Story
As a parent, I've had conversations about whether my kindergartener is being bullied or is the bully. Bullying is all about impact, regardless of intention. Take the kid who took a pencil to my son's head; the narrative was he wanted to play but didn't know how to approach safely.
Bullying fascinates me because it's a disconnect between intention and impact. We often focus on our good intentions, saying, "That's not what I meant." But that doesn't absolve the negative impact or damage done to the recipient.
Mindfulness, to me, is aligning good intentions with awareness of their impact on others. Are you receptive to feedback, whether it’s someone saying "I'm hurt" or being silent? How do you reconcile your intentions with the actual impact? This intentionality is deeply interconnected with mindfulness.
[show-notes-breathing]
Suggested Resources
Book: Unlearning Silence: How to Speak Your Mind, Unleash Talent, and Live More Fully
Book: Micro Activism: How You Can Make a Difference in the World without a Bullhorn by Omkari L. Williams and Layla F. Saad
App: The note-taking app on my phone
[show-notes-resources]
Seeking relief from stress and anxiety? As a coach and hypnotist, I'm here to help you conquer your inner critic so you can confidently thrive. Email me at bruce@mindfulnessmode.com with 'I Am Determined' for a free coaching session. Let me help you pave the way to a fulfilling life.
Financial Playbook For Change
30 mai 2024
00:29:31
Colin Sanburg helps business owners discover an effective financial playbook for change in their business. Colin is a multi-business owner and Founder of FinElevate, a strategic finance firm that transforms numbers into profitable insights rather than mere expense categorization. As CEO and owner of manufacturing, distribution, and service businesses, Colin developed a passion for simplifying small business finance and empowering fellow entrepreneurs to achieve their dreams. He launched several mastermind groups, dedicating countless hours to providing advice and support. Over time, Colin became the trusted advisor for financial strategy within his network.
I can be an intense and critical person. The best thing about mindfulness, for me, is similar to when a speaker doesn't hear themselves say “um.” The first step is to hear yourself say it, so you can eventually remove it from your vocabulary.
Mindfulness works the same way with emotions. The first step is recognizing in the moment that you're being intense. Once you master that, you can hopefully catch it right before it happens.
The real breakthrough comes when you start to experience the emotion and recognize that it doesn't have to be that way. I'm not there all the time, but when I am, it changes my life.
I can decide not to get worked up, accept things as they are, and move on without wasting energy on it.
Thoughts On Breathing
I don't know if you're familiar with it, but my favorite breathing technique is the four-sided box breathing. It might have been developed by the military or popularized through their use, but I find it really impactful.
When I go on stage, I feel this overwhelming burst of energy. If I don't express it physically, I can't calm down, which is strange because I'm an introvert and don't usually feel this way. It's the best way I can describe the nerves of getting up there.
What I found is that using the four-sided box breathing helps. You count a set number of seconds—four, three, five, whatever you're comfortable with—for each part of the breath. You take that time to inhale, hold the breath in, exhale, and then hold the breath out. If you take the same amount of time for each of those four sides and go through a number of cycles, it really helps.
It gets tough when you have to hold the breath with your lungs empty. If you can't do that, it's a sign you're breathing too shallow and not getting good enough breaths.
For me, it's both a diagnostic tool and a way to force myself to slow down and calm my breathing.
Bullying Story
The best example of bullying I've experienced is with a former business partner, a family member whose business I bought into and ultimately bought out. This happened later in my career when I had mindfulness, but I could have handled it better. It was a controlling situation. I ran the business for several years but wasn't the majority owner at the time.
Everyone knew it was time for me to buy the company, which both sides believed. However, there was this element of bullying because they knew how much I had invested in making the company successful and how much progress I'd made.
The approach was bizarre and unprofessional, with talks about me buying the company but them still controlling it.
Mindfulness has taught me a lot. Now, thanks to Chris Voss's book “Never Split the Difference,” I understand things better and don't get upset as easily.
The biggest shift would have been to anticipate such situations, not let them visibly upset me, and instead process, plan, and work my way out of it calmly.
Seeking relief from stress and anxiety? As a coach and hypnotist, I'm here to help you conquer your inner critic so you can confidently thrive. Email me at bruce@mindfulnessmode.com with ‘I Am Determined' for a free coaching session. Let me help you pave the way to a fulfilling life.
Core Value Leadership; Andrea Johnson
27 mai 2024
00:37:35
Andrea Johnson believes in core value leadership rather than cookie-cutter leadership solutions. She collaborates with ambitious female leaders, founders, community leaders, and public officials who feel stifled and are unsatisfied with their current level of impact. As a certified Maxwell Leadership Speaker, Trainer, Coach, and DISC Behavioral Analysis Consultant, Andrea enhances communication and corporate culture in women-owned or operated teams.
Andrea empowers executives and founders to lead authentically with conviction and confidence. By uncovering their core values, she enables clients to become impactful leaders. Her passion lies in equipping female leaders to define a new culture by trusting their ability to think critically, create imaginatively, and lead effectively.
A Core Values Digital Course and Hybrid Coaching program are offered by Andrea, along with an affiliate program for both. Additionally, she provides a free downloadable Core Values exercise that can be easily completed.
I am an enneagram 6. I am on my head, and emotions scare me to death. I have big ones because I'm also an empath.
I learned from a counselor that my emotions are like a screen door. Allow the wind to blow through, and don't try to close the door; just let it blow through. If you don't, the door will come off its hinges, and you will have problems.
I see my emotions as waves. Sometimes, the waves are big, but the easiest way to survive a big wave is to stand there and let it hit you and then come back up.
Thoughts On Breathing
Box breathing is very helpful. I also get heart palpitations. One of the first YouTube videos I put out there is about how to manage the anxiety that I've had for years.
I often lie down and breathe. Box breathing is helpful, but I can also hyperventilate easily.
So I lay down, breathe straight from my belly, think about it, and count my numbers. It is amazing how quickly that calms my nervous system.
Bullying Story
I was the chubby kid. I grew up overseas, and my parents were missionaries. So, I went to an international School in Seoul, Korea. In the 1970s, obesity was not what it is now. We didn't understand it or have as much of it. Being the chubby kid, I was always picked on.
I was not bullied the way we see it happen in severe cases. A kid came behind me in 5th grade and stomped his feet as if I was shaking the ground as I walked. He was much smaller than me, so I turned around and leveled him.
In a situation like that, it would have been nice to have had some mindfulness and to be able to say this is his issue, not mine. But at 10 years old, you don't have that.
Suggested Resources
Book: The Body Keeps the Score: Brain, Mind, and Body in the Healing of Trauma by Bessel van der Kolk M.D.
Seeking relief from stress and anxiety? As a coach and hypnotist, I'm here to help you conquer your inner critic so you can confidently thrive. Email me at bruce@mindfulnessmode.com with ‘I Am Determined' for a free coaching session. Let me help you pave the way to a fulfilling life.
Accountability, Purpose, and Community; Nelson Paredez-Parks
23 mai 2024
00:31:14
Nelson Paredez-Parks sets an example of accountability, purpose, and community. He is a dynamic individual, renowned for expertly transforming the youth in the entertainment industry. He is known for his leadership of The ESI Network, a premier talent management company with over thirty years in the entertainment world. He’s an expert in getting kids into show business as well as navigating the entertainment business with healthy boundaries.
Nelson's multifaceted career includes roles as an actor, commercial casting session director, and a sought-after acting coach. He has guided hundreds of actors through innovative classes and workshops. His industry expertise has been showcased on “Access Hollywood,” “E! Entertainment,” and “Channel 5 News,” as well as in major newspapers and radio shows, cementing his reputation as a leading figure in entertainment.
Since I've coached so many people, I feel like I've learned the skills to be able to automatically go there. Obviously, when it comes to personal relationships like marriage, everything's a little bit heightened. With friends, you can operate in one world. With parents, siblings, your wife, your husband, you're needing to set a different skill set and have boundaries. In business I can handle emotions very calmly.
Thoughts On Breathing
When I was teaching acting, breathing was definitely an element of it. Many times I will find myself not breathing enough. I will say to even clients when they're going in. Let's say they're auditioning for a big series when they're actors.
It is important that you actually shift the other person's breathing. I found that if you're intentional about going into any meeting, if you can shift the other person's breathing within the meeting, you've connected on a whole different level.
Bullying Story
I've seen a lot of kids that have been bullied in the process. I had one actor whose friends at school did not appreciate his acting and they would gang up on him and make fun of him because he was not playing sports.
We had to come up with a plan. He ultimately had to be removed from the school he was attending and move to another school where he could be in a creative arts program.
Seeking relief from stress and anxiety? As a coach and hypnotist, I'm here to help you conquer your inner critic so you can confidently thrive. Email me at bruce@mindfulnessmode.com with ‘I Am Determined' for a free coaching session. Let me help you pave the way to a fulfilling life.
Drop Guilt?
20 mai 2024
00:13:26
Do you believe you need to drop guilt? Do you feel guilty often, and do you think those feelings of guilt might be holding you back? Let’s talk about guilt. Guilt is defined as feelings of deserving blame, especially for imagined offenses or from a sense of inadequacy: self-reproach. Guilt may also be a feeling of deserving blame for offenses. We can feel guilty for various reasons, including sleeping too much, not providing, not being successful enough, feeling inadequate, or not earning enough money. Stay tuned for a conversation about guilt.
Suggestions about how to deal with guilt are discussed in this episode. Do you feel your life would be better if you could drop guilt?
Do you find yourself feeling guilty much of the time? Could those feelings of guilt be holding you back? Let’s talk about guilt.
1/ A Genuine Mistake
When you've made a mistake, you may feel guilty.In this case, you have to think about what it means to be human. Do you expect yourself to be superhuman?
Do you believe when you make a mistake, it is not excusable? Thinking about it this way, you will realize that making mistakes is part of being human.
Consider how you can move forward and not make the same mistake again. Think briefly about what led to the mistake, but don’t overthink it.
When you have worked through the thought process, move on to the point where you can consciously decide to let go of the guilt and not entertain feelings of guilt about this issue anymore.
2/ When You've Done Nothing Wrong
If you determine that your guilt is unjustified, make a conscious, active effort to let go of it.
Avoid taking on other people’s guilt for them. It enables them to repeat their mistakes and causes you to suffer unnecessarily.
Conflict resolution skills can help you if you’re having trouble letting go. Keep listening to this episode, but remember to seek a knowledgeable conflict resolution coach. This can help you avoid internalizing guilt that isn’t yours.
When you meet with conflict, be more assertive and stand up for yourself. Don’t apologize when you don’t need to to end the conflict. Like I said earlier, make a conscious effort to let go of your guilt. Remember that letting go of the guilt is the way to move forward. In this episode, I will talk about the Sedona Method as a way to let go of the guilt if you’re having trouble.
Back in 2019, I interviewed Aaron Hunnel. The episode was about using mindfulness to let go of guilt and shame. You can listen by going to www.MindfulnessMode.com/191
3/ Guilt For Others
Some people feel guilty over the actions of others.
If you’ve figured out that your guilt is not justified, you can go ahead and do what you need to do to let go of that guilt.
Some people take on other people’s guilt. Doing this will keep you from feeling calm and relaxed because you have little or no control over other people's actions. Make up your mind to stop feeling guilty for others.
You're in the right place if you’re wondering exactly how to do that. You’ve identified this issue, so now you're much closer to letting it go.
Hold a pencil in your hand out in front of you. Look at the pencil. Decide to let it go. Decide to drop it. Then, drop it. Did the pencil fall, or are you still holding on to it? We can decide in an instant to drop the pencil. That is the same with guilt. You can decide to let go of it or to continue to grip onto it. That is the basis of the Sedona Method.
Summary
Today, I’ve touched on some aspects of guilt and how it can hold you back without realizing what’s happening. You can learn a lot more about how guilt holds you back. The best way to do this is to study your own thoughts, beliefs, and attitudes. As I mentioned, journaling is one way to do this. Meditation is another way.
I strongly recommend meditation if you don’t already have a meditation practice. Get started by making a commitment and spending just two minutes a day. I’ve devoted entire episodes to meditation so I won’t go into more detail here, but I can tell you this simple practice has helped many people. I’ve interviewed a lot who will tell you this very fact. I hope this insight into guilt has been meaningful for you
Experiencing anxiety and stress? I'm Bruce Langford, a coach and hypnotist. Let me help you overcome your inner critic and regain confidence. Book a Free Coaching Session now to start your journey toward a more fulfilling life. Email bruce@mindfulnessmode.com with ‘Coaching Session' in the subject line. Let's schedule a call to discuss your path to a better life.
Life and Death Love Story; Sarah Cart
16 mai 2024
00:49:05
Sarah Cart, an author celebrated for her captivating life and death love story, intricately weaves a narrative laden with the tumultuous journey of her husband's debilitating illness. Her latest book, “On My Way Back To You,” offers insights into navigating unforeseen challenges with the help of mindfulness and meditation. Hailing from New York and New England, Sarah honed her craft while contributing to various local publications, all while raising four sons alongside her beloved husband, Ben, in northeastern Ohio. Transitioning into empty nesters, the couple embarked on a new chapter in the Florida Keys, punctuated by summers spent reconnecting with family in Pennsylvania. Amidst the upheaval of the COVID-19 pandemic, Sarah and Ben confronted added complexities in managing his health, striving to safeguard their marriage and sanity amidst adversity.
Mindfulness helps me remember to breathe. I breathe out all the bad stuff, squeeze it out of my lungs as if my lungs are a sponge. All the bad stuff like the grief, anger, frustration, and overwhelm.
I try to remember to do it now when I'm awake in the middle of the night and something's bothering me.
I try to inhale all the good stuff like joy, comfort, grace, and grit, if that's what's needed. I inhale determination, strength, and confidence. Then I breathe out again whatever bad stuff is there, like fear and insecurity. Get rid of it, get rid of it, get rid of it.
Mindfulness To Succeed
You just have to take things one piece at a time. You need to break things down and say what needs to happen today.
If that's going to happen today, what's going to happen before lunch. And if that's going to happen before lunch, what do I need to be doing right now.
Pay attention to immediate details. A lot of fire fighting. Focus comes with the size of the fire, I guess.
Seeking relief from stress and anxiety? As a coach and hypnotist, I'm here to help you conquer your inner critic so you can confidently thrive. Email me at bruce@mindfulnessmode.com with ‘I Am Determined' for a free coaching session. Let me help you pave the way to a fulfilling life.
Explore The Other Side; Laura Hoorweg
13 mai 2024
00:47:25
Laura Hoorweg guides followers to explore the other side as an international Spiritual Counsellor and Clairvoyant Medium. With laser-like precision, she illuminates relevant details in all life areas, offering perceptive insights akin to inner knowing. Her compassionate, no-nonsense approach outlines positive paths forward, blending seer and counselor roles. Clients undergo transformative shifts, discovering authenticity and new perspectives on life, relationships, and purpose. Laura's profound ability to tune in and offer clarity and compassion extends to connecting with loved ones beyond, reaffirming love's eternal nature. She empowers individuals to embrace authenticity, align with divine missions, and nurture spiritual gifts.
Being mindful of emotions is crucial—it's an inside-out process. Staying present is key; mindfulness helps me do that. Many people avoid emotions, but staying present lets me truly feel and understand them.
Mindfulness reveals nuances; what seemed like one emotion may be another. By leaning into emotions, I gain deeper self-awareness and empathy for others. It's about feeling and understanding, which mindfulness facilitates beautifully.
Thoughts On Breathing
Breathing is a powerful tool—it triggers the sympathetic nervous system, helping us calm down, a technique I often employ as a yoga instructor.
Lengthening the exhale is key; it shifts us into the calming parasympathetic system naturally. Breath work offers versatile solutions; a few deep breaths anywhere can work wonders unnoticed.
In tense situations, like confronting a bullying boss, breathing can center and calm us, improving our ability to handle adversity.
True peace isn't about a peaceful environment but finding calm within chaos. Even amidst turmoil, maintaining inner peace is possible through centeredness and groundedness, a skill accessible to all through mindful breathing techniques.
Bullying Story
Growing up, I faced bullying from adults because of my intuitive nature. They accused me of plagiarism when I used my intuition to complete homework.
Despite doing my best, I was always in trouble at school. Over time, I realized that bullies were often in pain and disconnected from their true selves.
Mindfulness taught me to respond with compassion and transparency, guided by intuition. Remembering our divine essence makes it harder to be bullied or to bully others. Though it's not easy to turn the other cheek, mindfulness helps me refrain from reacting impulsively, denying bullies the reaction they seek.
It's about understanding my emotions and responses, even in the face of adversity.
Seeking relief from stress and anxiety? As a coach and hypnotist, I'm here to help you conquer your inner critic so you can confidently thrive. Email me at bruce@mindfulnessmode.com with ‘I Am Determined' for a free coaching session. Let me help you pave the way to a fulfilling life.
Be A Visionary Superpower; Simone Wright
09 mai 2024
00:39:35
Simone Wright teaches each of her followers to be a visionary superpower. She is an internationally respected authority on Intuition, Evolutionary Creativity, and Entrepreneurship. She started her first business at the age of 9 and has used her understanding of Intuition, Creativity, and entrepreneurial focus to build a globally respected coaching and education business.
Simone developed her Intuition ‘street cred’ by using her skills to successfully assist law enforcement in missing children’s cases and other criminal investigations. Her groundbreaking Intuition training program and book, First Intelligence, help people from all walks of life, including established and emerging entrepreneurs and multi-million-dollar CEOs. The program teaches how to develop profound Intuitive clarity to set the trends in life and business.
Mindfulness has trained me to recognize that my emotions are just like clouds. I don't have to let them hook me. I don't have to let them pull me into the mire.
If I just watch them, they will pass. I don't allow them to take me under. They'll move. And that ability allows me to stay in that steady position of peace that's essential to the intuitive process. This skill helps me teach people how to be a visionary superpower.
Thoughts On Breathing
Breathing holds importance. We must actively engage in breathing. As a swimmer during my formative years, the ability to breathe was essential. Breathing in swimming is characterized by order and regulation. It's deep and deliberate.
I observe that when I'm mindful, my breathing follows a harmonic, coherent, and ordered pattern. Conversely, when I'm not mindful, I cease to breathe consciously.
Thus, I often find that to enhance my intuition, I must regulate my breathing. It resembles the rhythmic pattern of swimming: inhale, exhale. I visualize myself swimming, which aligns me with an ordered coherence, granting access to intuition.
Bullying Story
Growing up, I faced bullying from adults because of my intuitive nature. They accused me of plagiarism when I used my intuition to complete homework.
Despite doing my best, I was always in trouble at school. Over time, I realized that bullies were often in pain and disconnected from their true selves.
Mindfulness taught me to respond with compassion and transparency, guided by intuition. Remembering our divine essence makes it harder to be bullied or to bully others. Though it's not easy to turn the other cheek, mindfulness helps me refrain from reacting impulsively, denying bullies the reaction they seek.
It's about understanding my emotions and responses, even in the face of adversity.
Seeking relief from stress and anxiety? As a coach and hypnotist, I'm here to help you conquer your inner critic so you can thrive with confidence. Email me at bruce@mindfulnessmode.com with ‘I Am Determined' for a free coaching session. Let me help you pave the way to a fulfilling life.
Women's Meditation Network; Katie Krimitsos
06 mai 2024
00:35:57
Katie Krimitsos is the Creator of the Women’s Meditation Network, a collection of 20 podcasts that bring special guided meditations to women all over the world. Katie is a testament to the transformative power of meditation and entrepreneurial spirit.
Her journey began at Arizona State University, where a simple yoga class sparked her lifelong passion for meditation. From there, she embarked on a quest to explore various meditation practices, weaving them into her adult life with dedication and mindfulness.
In 2014, Katie transitioned into podcasting, founding “Biz Women Rock” to uplift and support women entrepreneurs. However, a pivotal moment in 2018 led her to transition towards her true calling. Embracing motherhood and inspired by her husband's suggestion, she birthed the idea of the “Meditations for Women” podcast. With a keen eye for market needs and a heart full of love, Katie's podcast swiftly gained traction, evolving into a network of 20 shows.
Today, as the CEO of a thriving media company, Katie continues to blend her passion for meditation with her entrepreneurial flair, crafting transformative content that touches the lives of countless women worldwide.
In crafting my meditation podcasts, I often tailor themes to meet specific needs within my audience. Through careful observation of what resonates most, I've developed niche shows that cater to distinct groups.
One standout is “Meditation for Moms,” a collection designed to support mothers through the unique challenges they face.
I've also honed in on another vital area with “Panic Attack Meditations.” Recognizing the demand for guidance during moments of intense anxiety, I created a dedicated space for these meditations.
It's incredibly rewarding to hear from listeners who found solace and support precisely when they needed it most. These niche themes allow me to make a meaningful impact and connect with individuals on a deeply personal level.
What's Next?
As our established network celebrates its sixth year and 140 million downloads, I'm driven to expand our impact further. With gratitude for our 4 million monthly downloads, I'm committed to reaching even more women.
Marketing efforts continue to broaden our listenership, ensuring accessibility to our content.
I'm also deeply invested in a significant project: creating monthly physical journals. These journals will feature themed prompts and complement meditations and poetry, facilitating self-reflection and growth.
Meditation and journaling are equally powerful tools for self-awareness, and I'm excited to offer this resource to our audience. By empowering women to delve into self-inquiry, I aim to support them in crafting lives aligned with their true desires.
Words of Advice
My advice centers on mindfulness and self-awareness. When we truly listen to ourselves and honor our needs, the noise of expectations and opinions fades away. Embracing courageous action aligned with our true desires leads to fulfillment. Prioritizing mindfulness allows everything to fall into place. I'm grateful for the opportunity to share this wisdom, knowing it resonates with our shared passion for helping others become more mindful.
Seeking relief from stress and anxiety? As a coach and hypnotist, I'm here to help you conquer your inner critic and confidently move forward. Email me at bruce@mindfulnessmode.com with ‘I Am Determined' for a free coaching session. Let me help you pave the way to a fulfilling life.
Rewire Your Mind; Lucie Ptasznik
02 mai 2024
00:32:19
Lucie Ptasznik can help you rewire your mind. She is a speaker, coach & entrepreneur who quit corporate America to pursue her passion of horses. She went on to create a 7 figure business buying, training & selling horses all over the country. Today she teaches people specific tools & techniques to rewire your subconscious mind, transform your identity and take massive action towards your goals. She challenges you to step outside of your comfort zone & become the best version of yourself mentally, physically, financially & spiritually.
Mindfulness is the starting point for emotional intelligence. Life is 10% about what happens and 90% about how you respond. Once you become aware of how you're feeling, you can control how you respond.
Thoughts On Breathing
Some of my favorite meditations are breathwork meditations. I feel like it's very calming and relaxing to do this breathwork.
It centers you and brings you back to the present moment. It's really a gift.
It makes me feel so grateful for this breath. I'm grateful for every single breath that I get to experience.
Bullying Story
In reference to bullying, kids can be very harsh and cut-throat. I was bullied quite a bit as a kid.
I think more education and awareness around the fact that we all struggle with feelings of worthiness is necessary.
A lot of times, bullying comes from the simple fact that we can tear someone else down to feel better about ourselves.
Seeking relief from stress and anxiety? As a coach and hypnotist, I'm here to help you conquer your inner critic and stride ahead with confidence. Email me at bruce@mindfulnessmode.com with ‘I Am Determined' for a free coaching session. Let me help you pave the way to a fulfilling life.
Raging Fire of Love; Kelly James Clark
29 avr. 2024
01:04:19
Kelly James Clark is the author of Raging Fire of Love. He is an American philosopher noted for his work in the philosophy of religion, science, and the cognitive science of religion. Kelly James Clark, Ph.D. (University of Notre Dame), is a Distinguished Professor of Philosophy at Ibn Haldun University in Istanbul. Kelly has held previous positions at Grand Valley State University, Calvin University, and Gordon College and visiting appointments at Oxford University, the University of St. Andrews, Peking University, and the University of Notre Dame. He is the author, editor, or co-author of more than thirty books including Raging Fire of Love: What I’ve Learned from Jesus, the Jews, and the Prophet, Strangers, Neighbors, Friends: Muslim-Christian-Jewish Reflections on Compassion and Peace. He writes broadly and speaks widely on compassion, tolerance, and peace.
My mindfulness practices have transformed my thoughts in my heart mind. That includes thoughts and emotions. This is the raging fire of love thing. I think we need to cultivate love for people who are different from us.
That means moving our emotions in a favorable way towards people who are different. And it means giving up our fear and learning to overcome our fear with love.
Thoughts On Breathing
I do not have any thoughts to share on breathing. I am too ADD. I have tried it. I know it's good for me, and I do it for a while, but then I'm off into something else.
Bullying Story
One of my first good friends in the Islamic community is a well-known philosopher who is on television a lot. In Turkey, religion gets on television a lot. It's involved in a lot of conversations that they have. Sometimes it's just religion, or sometimes it's on other topics, and they want a religious perspective on it. He has become a major media figure and has millions of followers.
I thought it was opportune for me to become acquainted with him as I was trying to build bridges between Muslims, Christians, and Jews.
Then I went to a conference one time. I flew a long way to get there to give a talk. He didn't come to my talk. He had given a talk the previous day and got mad at some people. He came at the end, and he gave a speech at the end that had nothing to do with my talk. He just denounced all the people he was mad at from the day before.
I turned to my best Muslim friend there and asked what he was doing. He said he was getting back at people from the day before then. I just looked around, and there were hundreds of people there. I was probably the only non-Muslim, the only non-Turk. There were hundreds of people there. I could see people rolling their eyes. I talked to a few more people, and I just figured out, because there were other clues, that he was a bully.
Seeking relief from stress and anxiety? As a coach and hypnotist, I'm here to help you conquer your inner critic and stride ahead with confidence. Email me at bruce@mindfulnessmode.com with ‘I Am Determined' for a free coaching session. Let me help you pave the way to a fulfilling life.
Get Over Yourself; Brandon Davis
25 avr. 2024
00:39:41
Brandon Davis operates Get Over Yourself LLC, a podcast platform dedicated to helping young adults destroy their self-limitations and grow outside their comfort zone in business and life. He is also the CEO of Interval, a virtual AI receptionist for automotive businesses. In his free time, Brandon enjoys spending time with his wife, watching Dodgers baseball, and working out.
My mindfulness goes back to prayer. When I sit down and I meditate or pray, I am struggling for the most part.
When I take the time to sit down, close my eyes and pray, that's where I feel my stress alleviated and I can start getting everything under control.
Thoughts On Breathing
Getting into the cold shower is still uncomfortable, but I'm a little bit more used to it now. When I first got in, with the cold in the dead of winter here in Utah, the water was really cold.
It was long, deep breaths, very frantic at the beginning. I recognized that I was getting better. Those frantic breaths gradually became a little bit slower, slower, slower.
Bullying Story
I was blessed growing up. I got along with pretty much everyone as a kid, didn't matter your race, your religion, or your orientation. I can get along with pretty much anyone.
I do want to share a story with someone I call my brother these days.
His name is Dawson. We went to middle school together. I met him in my 6th-grade year. Dawson was a weird kid. His dad was a lot older than the rest of our parents. Dawson grew up just like his dad. He grew up fishing and going boating, doing outdoorsy activities. I like all those things, but he took them to an extreme. That's all he could talk about.
He would run around during recess and act like he was driving a boat. Dawson was an interesting guy. Dawson was the odd one out. He sometimes felt like he didn't have anyone to turn to.
At the time, in Middle School, you do not want to be best friends with the guy everyone thinks is weird. I was always nice to him. But I was never, like Dawson eat lunch with us or hang out with us.
Then one day I saw Dawson and his dad sitting right behind me at my church. Today he's one of my best friends. He lives in Idaho now, but I talk to him every single week.
Seeking relief from stress and anxiety? As a coach and hypnotist, I'm here to help you conquer your inner critic and stride ahead with confidence. Email me at bruce@mindfulnessmode.com with ‘I Am Determined' for a free coaching session. Let me help you pave the way to a fulfilling life.
Unlock Spiritual Intelligence; Yosi Amaram
22 avr. 2024
00:43:42
Yosi Amram, Ph.D., helps leaders unlock Spiritual Intelligence. Yosi is a licensed clinical psychologist and executive coach for CEOs, entrepreneurs, and other influential leaders. Previously a founder and CEO of two public companies, he's coached over 100 CEOs, overseeing billion-dollar enterprises. Author of Spiritually Intelligent Leadership, he holds an MBA from Harvard and a Ph.D. in Clinical Psychology from Sofia University, whose pioneering research in Spiritual Intelligence garnered over 1000 citations. Dr. Amram is passionate about unlocking human potential through spiritual intelligence, enhancing leadership and well-being. His mission is to inspire individuals to tap into their inner power, wisdom, and love, fostering growth and enriching lives.
Mindfulness enabled me to be open to look at what is called shadow emotions including shame or anxiety. I was then able to work through them and not run away.
One of the hardest emotions to feel is shame. I've carried my own shame and it's by being able to descend mindfully with presence into the dark that we are able to discover our sacred spark.
Mindfulness is really the ability to go In and be open and be curious to these negative emotions.
Thoughts On Breathing
Breathing is one of the important things that help us connect to our life force. We feel our life force in two physiological ways. One is breath, and the other one is the heartbeat.
If you look at many meditative practices, it's following the breath. It's calming and centering.
There is an underlying principle: what is spirit? The word spirit in Latin comes from the root, the animating breath of Life.
Bullying Story
Regarding bullying, there are both sides. There is the bully, and then there is the victim of the bully.
The bully is probably bullying because they don't know how to be skillful in order to get what they need. They also have a sense of shame or weakness underneath them that they are trying to cover.
If they were more mindful, knew what was really motivating them, and addressed this inherent weakness that they're trying to cover up by being overly aggressive, then that would prevent them from bullying.
Seeking relief from stress and anxiety? As a coach and hypnotist, I'm here to help you conquer your inner critic and stride ahead with confidence. Email me at bruce@mindfulnessmode.com with ‘I Am Determined' for a free coaching session. Let me help you pave the way to a fulfilling life.
Take 2 Minutes; Marc Fussell
18 avr. 2024
00:40:26
Marc S. Fussell is the founder of Take 2 Minutes, a revolutionary non-profit platform designed to enhance mental wellness through positive psychology and technology. With over 25 years of experience in IT, Marc’s entrepreneurial spirit and passion for improving mental health have led to creating a suite of tools that leverage daily positive messages, gratitude journaling, meditations, breathing exercises, a grounding exercise, a gratitude challenge, sleep audio, dream journaling, and more to foster happiness and well- being. As a dedicated father, his journey into positive psychology was inspired by a personal commitment to support his son’s mental health, evolving into a mission to spread positivity to a broader audience.
Emotions are a funny thing. We all have ebbs and flows. I definitely have my highs and lows still. I think mindfulness has made me more aware of when I'm having a low or when I'm having overwhelming thoughts or even depression.
My mindfulness practice has helped me recognize that and get me into a better mindset more quickly instead of dwelling on it for days and weeks.
Thoughts On Breathing
I really enjoy box breathing. I almost modified it to be more of a triangle breathing. The idea is that I will breathe in for a count of 4, hold it for a count of 4, and exhale for a count of 4.
Just doing that for a repetition of 20 times can be a form of meditation.
Bullying Story
Bullying is a huge problem in schools, and it always has been, probably even back when I was a kid. I think mindfulness can help with bullying. I can't speak out of experience, but I think it can help with emotional regulation.
If you get bullied, you may have a fight-or-flight reactive response. However, how you react could make the situation better or worse through emotional regulation.
With mindfulness you also are a little bit more self-regulated. You're more aware of your surroundings and aware of your situations.
This situational awareness can keep you out of situations where you could get bullied.
Seeking relief from stress and anxiety? As a coach and hypnotist, I'm here to help you conquer your inner critic and stride ahead with confidence. Email me at bruce@mindfulnessmode.com with ‘I Am Determined' for a free coaching session. Let me help you pave the way to a fulfilling life.
Embrace Your Biology; Natalie Bedard
15 avr. 2024
00:29:11
Natalie Bedard urges you to embrace your biology. She pioneers holistic wellness, urging individuals to delve into their biology's depths. With boundless
curiosity, she advocates for embracing a “mad scientist” mindset, challenging conventional norms. Natalie's philosophy centers on energy's pivotal role in existence, rejecting skepticism and emphasizing its tangible impact on our lives. Drawing from personal insights, she stresses attentiveness to body and environment signals, urging people to prioritize their well-being. For Natalie, time isn't just a measure but a tool for growth, encouraging conscious exploration. As a visionary speaker and mentor, she inspires self-discovery, empowering others to unlock their potential and deepen their biological connection. Natalie created the company Lift OneSelf. Through mindfulness and decisive action, she guides others on their journey of self-discovery and healing, tapping into the body's nervous system and energy flow. With a focus on unraveling emotional blockages and reconnecting with intuition, Natalie empowers individuals to realize their full potential through small, manageable steps.
Mindfulness helps me to validate and interact with the energy.
Thoughts On Breathing
Your breath never leaves you. As a result, we always forget to access it because it's always in the now. So anchor into the breath.
Bullying Story
I was called Natalie Bedard, retard. So you can imagine how that shaped my identity.
I'm biracial, also. I grew up in the northern part of Ontario, in Sudbury. So, going to school, my father wasn't around. I was not able to identify with my black side. Going into a school system and having trauma, my self-worth wasn't there.
At school, they couldn't understand why my IQ was so high, but my grades and tests were not. I looked at my biology, and I internalized it. But not so much that it limited me from moving forward.
It was almost as though I had some mindfulness. I was still really attached to my. curiosity and intuition.
Seeking relief from stress and anxiety? As a coach and hypnotist, I'm here to help you conquer your inner critic and stride ahead with confidence. Email me at bruce@mindfulnessmode.com with ‘I Am Determined' for a free coaching session. Let me help you pave the way to a fulfilling life
Grit, Grace, and Innovation; Jeff Standridge
11 avr. 2024
00:29:19
Dr. Jeff D. Standridge stands for grit, grace, and innovation. He helps organizations and their leaders generate sustained results in the areas of innovation, strategy, profit growth, organizational transformation, and leadership. Jeff knows that innovation wins the day. It not only wins battles, but it also wins wars, and it fuels profits. It brings passion and focus to a team faster than anything else. It will advance the cause of your organization far beyond what financial and human capital can do on their own. He’s a 3x best-selling author, speaker, and consultant. His most recent book is The Innovator’s Field Guide: Accelerators for Entrepreneurs, Innovators, and Change Agents.
Seeking relief from stress and anxiety? As a coach and hypnotist, I'm here to help you conquer your inner critic and stride ahead with confidence. Email me at bruce@mindfulnessmode.com with ‘I Am Determined' for a free coaching session. Let's pave the way to a fulfilling life together.
The Vital Ingredient of Space; Tommy Thompson
08 avr. 2024
00:33:39
Tommy Thompson is with us today to discuss the vital ingredient of space. He is an accomplished entrepreneur, executive coach, consultant, blogger, husband and dad, and avid golfer. He loves to teach, bringing personal experience, and mixing in personal application. He believes the path to unwavering calm amid the chaos of life is in your hands. His first book, Space to Breathe Again: Hope for the Overloaded and Overwhelmed, shares specific tools to help people find balance in a world overrun with distraction and excess.
Seeking relief from stress and anxiety? As a coach and hypnotist, I'm here to help you conquer your inner critic and stride ahead with confidence. Email me at bruce@mindfulnessmode.com with ‘I Am Determined' for a free coaching session. Let's pave the way to a fulfilling life together.
Be Transformed; Bob Martin
04 avr. 2024
00:46:02
Bob Martin is a transformative figure dedicated to breaking chains, both literal and metaphorical. Serving as the Mindfulness Coordinator at Elon University, Bob liberates minds from limiting narratives, fostering inner peace and potential. With over four decades of experience as a Criminal Trial Lawyer, he has worked to free individuals from unhelpful behaviors and advocate for neglected children and their families, empowering them to break free from cycles of suffering. As a Certified Meditation Teacher blending insights from brain science, Eastern and Western psychology, and spirituality, Bob guides diverse individuals toward clarity, resilience, and inner peace.
Grounded in Taoist, Buddhist, and Christian practices, he is committed to freeing people from the constraints of dogma, emphasizing virtue and self-discovery. Bob's journey from representing the mob in Miami to spiritual awakening under the mentorship of a Taoist master reflects his profound transformation. His dedication to bridging spiritual traditions and fostering compassion shines through his recent Taoist/Christian devotional book. At 74, Bob continues to inspire with his story of redemption, resilience, and commitment to liberation, eager to ignite positive change in the hearts of his audience.
Mindfulness provides me with a deeper, quiet place regardless of what's happening on the surface.
It's like if there's a storm occurring on the top of an ocean, but 20 feet down, things are calm.
I can get mad as heck and still know that there's a place inside me just watching my anger.
Thoughts On Breathing
The student comes to the master and says breathing, breathing, breathing. Why are you always talking about breathing? So the master grabs his head and sticks it underneath the water in the fountain and holds it there for a while. Then he releases it and says to the student. Any questions?
Breathing is just a point of attention, but since you carry it with you wherever you are, it's not like a candle. You always have your breath.
Immediately bring your attention to your breath and because you are already conditioned that that is your meditative state, it results in a feeling of calm.
Bullying Story
I was bullied as a child. I'm 60% Hungarian, and we go back to the Huns and the Mongolians. So you can imagine that my people are the ones playing goal hockey with a Lamb's head. I've always been big.
When I was in elementary school, all the girls used to call me cooties. My mindfulness and meditation practice have allowed me to get to the point where I have some insight as to what might have been going on with them and the peer pressure that they had.
Subsequently, mindfulness has helped me to have a certain forgiveness. If I had been more mindful, I might not have been as traumatized by it.
Seeking relief from stress and anxiety? As a coach and hypnotist, I'm here to help you conquer your inner critic and stride ahead with confidence. Email me at bruce@mindfulnessmode.com with ‘I Am Determined' for a free coaching session. Let's pave the way to a fulfilling life together.
From Chaos To Peace; Lindsay Rhynd
01 avr. 2024
00:37:06
Lindsay Rhynd is a mindfulness advocate whose life has moved from chaos to peace. In this episode, she shares her journey with mindfulness and how she has discovered its incredible effects on emotions, particularly in moments of anxiety or anger. Lindsay emphasizes the power of living in the present moment and utilizing simple techniques like conscious breathing to regulate emotions and promote calmness.
With a unique perspective on breathing, Lindsay finds solace in music, aligning her breath with the cadence of melodies to ease her mind and soothe her spirit. Her insights offer a fresh approach to mindfulness practices, demonstrating the diverse ways individuals can incorporate mindfulness into their daily lives.
In discussing the impact of mindfulness on bullying, Lindsay underscores the importance of self-love and compassion, recognizing that understanding the struggles of others can foster empathy and resilience.
Through her own experience and growth, Lindsay encourages others to seek support and guidance, emphasizing the value of connection and community in navigating life's challenges. Her wisdom reminds us to slow down, listen to the whispers of the universe, and embrace the journey with grace and acceptance.
When you take mindfulness and you live in the moment and you think, I'm feeling anxious so how do I get myself out of this anxious feeling, then you try to settle yourself and you sit on the end of your bed and you breathe in and you breathe out you can settle yourself down.
I don't really get angry that much. Being in the moment with mindfulness can really help you regulate your emotions just by being calm.
Thoughts On Breathing
I know that there are many breathing techniques, but the one I like the most is one that isn't talked about much.
For me, I like to listen to music. Music comes to me in regular patterns, and it is built around a structure. When you listen to it, you start to breathe in the cadence of the music.
This can help you take your mind off of the issue and start to incorporate your mind into the song.
You will start to calm down and start breathing into the music, into the phrases. That really helps me.
Bullying Story
I don't really remember being bullied as a kid. That was pretty much because I didn't notice anybody around me when I was younger.
I think in any case, with bullying, mindfulness can help a person by helping them realize what is important in the moment. Bullies really have a hard time. They are trying to transfer their hard time onto somebody else.
Knowing that, we can have a little bit more compassion towards that person.
Seeking relief from stress and anxiety? As a coach and hypnotist, I'm here to help you conquer your inner critic and stride ahead with confidence. Email me at bruce@mindfulnessmode.com with ‘I Am Determined' for a free coaching session. Let's pave the way to a fulfilling life together.
Unlock Ultimate Health; Ian Clark
28 mars 2024
00:46:38
Ian Clark teaches how to unlock ultimate health by focusing on wellness and fitness. At the age of 46, Ian found himself bankrupt and facing a dire prognosis of only 1000 days left to live. However, defying the odds, he not only survived but thrived. Five years later, he emerged from the depths of adversity to establish a raw supplement business, operating directly to consumers from his basement. Within just two years, his business reached hundreds of thousands of individuals.
Now 65, Ian Clark is the owner and Chief Executive Officer of Activation Products (Can) Inc. He has garnered a solid reputation for his invaluable research within the natural health domain, pioneering the development of highly effective protocols and products that support natural healing.
Despite facing daunting health challenges in 2004, Ian's perseverance led to a remarkable transformation. As a husband and father of seven, he navigated through two severe, life-threatening health crises within the same year. During the period from 2004 to 2007, Ian embarked on a quest to find the most potent health products for natural healing, steadfastly avoiding invasive medical procedures and pharmaceutical interventions. Today, his health and vitality surpass those of his younger self at 25, a testament to his unwavering commitment to wellness and resilience in the face of adversity.
People sometimes call emotions feelings. Emotion is actually energy. In your body there are streams of data coming from your brain which is monitoring everything.
That is energy in motion, and when you get plugged up you have low energy. When your energy is good, it drives very good feelings. When you feel great, you become really great.
Thoughts On Breathing
A lot of people talk about breathing techniques. It is way simpler than all this complicated stuff. There's a thing called box breathing. It's something you should do every day for around 5 minutes.
Box breathing means you will breathe in through your nose to the count of five and out through your mouth to the count of six. Be very smooth, very gentle, and not forced.
When you do that, your autonomic nervous system immediately, within 30 seconds, goes into parasympathetic mode. That means you're resting, digesting, and calm.
Then, you can handle the situations. It takes you out of sympathetic stress.
Bullying Story
The thing that I experienced is that as soon as the company got to be about 10 million in sales a year, all of a sudden, people were coming out of the woodwork to our company offering their services. I then learned about a term called gang stalking.
That means that people are thinking about how to find out what they are doing and how to copy what they are doing. They are also trying to figure out how they could potentially come in and buy the company.
They may even want to cause problems for the company so the company will lose its value and maybe even go bankrupt.
We had this happen on three different occasions until I finally caught on. If someone was not successful in causing damage, then they would later say we caused the problem.
Seeking relief from stress and anxiety? As a coach and hypnotist, I'm here to help you conquer your inner critic and stride ahead with confidence. Email me at bruce@mindfulnessmode.com with ‘I Am Determined' for a free coaching session. Let's pave the way to a fulfilling life together
Seclusion For Wellbeing
25 mars 2024
00:08:02
Seclusion for wellbeing is today’s topic. Lately, I’ve been spending a lot more time alone. I’ve been working on a project where I’ve been away from home for 5 or 6 days at a time. My wife enjoys her own space and is fine with more time alone. This extra seclusion has been happening for a couple of months now. This experience has left me feeling a new sense of gratitude and I feel refreshed.
While seclusion may not be universally beneficial for everyone, some people may find certain advantages in taking time for seclusion and solitude to become more centered, focused, grounded, and happy. Here are five potential benefits:
1/ Reflection and Introspection
Seclusion provides an opportunity for deep reflection and introspection without distractions, allowing individuals to delve into the thoughts, emotions, and inner workings of their minds. This can lead to greater self-awareness, clarity, and understanding of oneself, contributing to a sense of centeredness and emotional stability.
2/ Stress Reduction
Being alone in a quiet, secluded environment can help reduce stress levels by providing a break from external stimuli and demands. This can promote relaxation, calmness, and a sense of inner peace, fostering emotional equilibrium and overall well-being.
3/ Enhanced Focus and Concentration
Seclusion allows individuals to eliminate distractions and focus their attention on specific tasks, goals, or activities without interruption. This can lead to improved concentration, productivity, and performance, ultimately fostering a sense of accomplishment and satisfaction.
4/ Connection with Nature
Secluding oneself in natural surroundings, such as a quiet forest or secluded beach, can facilitate a deeper connection with nature. Spending time outdoors, away from the hustle and bustle of daily life, can promote feelings of awe, gratitude, and interconnectedness with the natural world, which are associated with increased happiness and well-being.
5/ Personal Growth and Renewal
Seclusion provides an opportunity for personal growth, renewal, and recharge. It allows individuals to disconnect from routine responsibilities and pressures, enabling them to rest, recharge, and rejuvenate both mentally and physically. This can lead to increased resilience, creativity, and a renewed sense of purpose and fulfillment in life.
Experiencing anxiety and stress? I'm Bruce Langford, a coach and hypnotist. Let me help you overcome your inner critic and regain confidence. Book a Free Coaching Session now to start your journey toward a more fulfilling life. Email bruce@mindfulnessmode.com with ‘Coaching Session' in the subject line. Let's schedule a call to discuss your path to a better life.
Persistence, Resilience, and Fulfillment; Mark Jamilkowski
21 mars 2024
00:53:50
Mark Jamilkowski understands the persistence and resilience necessary to move forward on the path to fulfillment. He is a first-time author, co-founder of a healthcare start-up, and a husband and father. He enjoys music, reading and researching, games of strategy, photography, cooking, and writing. Mark authored The Road to Moresco, a historical fiction novel released in August 2023, to tell the incredible story of a mother and her daughter beginning in early 1900s Italy. The story of these persistent and resilient women is complex, intimate, and inspiring.
I'm a lot calmer and a lot more purposeful in the way that I talk.
I'm a lot more aware of emotions creeping in, and I have the ability now to recognize them, understand where they are coming from in me for whatever's happening, and allow them to pass through me.
I don't hold on to things like I used to.
Thoughts On Breathing
Going back to the yoga, there are a lot of breathing techniques that people will use to calm themselves down In a moment of crisis or extreme anxiety or anger. They may count down or do the alphabet in reverse. They may count to 10 or hold their breath. Those are one type of breathing exercise. Going back to my yoga practice, I have a breathwork sequence.
My favorite happens to be what I call a kalabati or a breath of fire. You breathe out through your nose rapidly several times.
Those breathing exercises in yoga are not meant to create a peaceful, mindful space but rather to awaken this energy inside you.
Bullying Story
I think everybody goes through some phase of being bullied in their life. I'm no exception to that. I've experienced bullying in my life.
I know that, at the end of the day, in that moment, there is very little that can be done. The protagonist is going to do what they are going to do; they are going to be the bully. They have a variety of life situations, motions, and circumstances that are way beyond anybody's control and the ability to dissuade them at that moment in time.
We can look as a society to try to remove and minimize the preponderance of those circumstances to try to remove the need to act out and to vent those circumstances and frustrations. I don't know that that's even possible.
Looking for ways to reduce stress and anxiety? I'm Bruce Langford, a coach and hypnotist who can help you overcome your inner bully and move forward confidently. Book a free coaching session by emailing me at bruce@mindfulnessmode.com with ‘I Am Determined' in the subject line. Let's discuss how you can take steps towards a more satisfying life.
The Warrior Mindset; Ray Schoenke
18 mars 2024
00:44:30
Ray Schoenke has used the warrior mindset throughout his life to achieve success. He was among the earliest Polynesian NFL players and was
inducted into the Polynesian Football Hall of Fame in 2015. He had a 12-year career as an offensive lineman in the NFL and developed a multi-million-dollar business while he was still playing football. During his business career, he was very active in public and civic affairs, including playing a significant role in the founding of the Special Olympics, and actively campaigning for three US Presidents. He has been named in the top 100 players in the history of the Redskins. Bill Clinton describes him as someone who “has led a fascinating life…[who] has never failed to stand up or speak out for what he believes.” His memoir, Fat Girl Sings, launched on Amazon in May, 2023.
Emotions and mindfulness are a critical part of life. When you're going into a football game with 60 plays and then you have to know a variety of defenses. So when you walk up to the line and you have a play in mind, you have to know you are against a variety of defenses. All of a sudden they can change the defense. So then your mind has to switch over real quick. And you've only got seconds to execute.
This goes on 60 times in a game. So mindfulness is incredibly difficult, and you have to keep up with it. And you have to practice and practice. And because of my versatility, I played all the backup positions on the line.
So if anybody gets hurt, I'm the first up. So I might be on the regular left guard start, but then the right tackle gets hurt and suddenly I'm now going to play right tackle. In the middle of the game I have to remember everything on that side.
Thoughts On Breathing
As far as breathing is concerned, you have to be able to keep calm because you're under enormous stress. The defense is trying to create more stress. So they're changing positions.
And also because if I just came in to replace somebody, then they're really trying to mess you up even more because you just got there. When you're in the middle of the game, they're trying to mess with your mind and screaming at you, and you're trying to remember the play.
It's a big game, and you've got to be able to erase all that confusion and execute. Your mind has got to be strong. And I would have to work prior to the game and spend a week going over things mentally.
I would rehearse the whole game in my mind. To me, 80% of the game was mental, and 20% was my physical ability.
Bullying Story
Fat girl sings is the name of my book. People used to call me fat girl when I was 10 years old. I was fat and I was brown, I was in Texas. I was in grade school and all the kids were white. I was different. I was bullied.
They started calling me fat girl and making fun of me. The older kids in the 6th grade would gang up on me. They would surround me and pull down my pants In front of everybody. That was a big thing, and it was very humiliating to me.
I didn't know what to do and I didn't know how to deal with that.
Are you experiencing anxiety and stress? I’m Bruce Langford, a practicing coach, and hypnotist who helps fast-track people like you to shed their inner bully and confidently move forward. Book a Free Coaching Session to get you on the road to a more satisfying life, feeling grounded and focused. Email me at bruce@mindfulnessmode.com with ‘I Am Determined' in the subject line. We'll schedule a call to discuss how you can move forward to a better life.
Striking A Chord; Asher Laub
14 mars 2024
00:43:15
Asher Laub is featured today with the title, Striking A Chord. Asher began classical violin training at the tender age of 2 and had already performed with the Buffalo Philharmonic by age 13. Asher’s expertise in trans-genre improvisation has led him to a career as a soloist in demand, performing at venues such as Madison Square Garden, Hammerstein Hall, Lincoln Center, the Jacob Javitz Center and across four continents. Asher has also been featured on PBS, and has made headlines on CNN, WABC, and NBC and many other major news sources. Asher has performed meditative style music, yet he is also known for breakdancing across stages with his LED electric violin. He has also performed as a DJ violinist, bringing his experience as a live performer and technical prowess as an audio editing and mixing guru to countless clubs and stages across the country.
I've had a tremendous amount of stress at different times this year. It sort of became a prerequisite to functioning normally and being productive.
Otherwise there is no other way to achieve whatever level of success unless you have that built into your psyche. Also your ability to focus on the task at hand.
Some people just do it intuitively. They don't need Yoga or Tai Chi; they just have mindfulness set in their brains. As a result, when they are in stressful situations or they anticipate stressful situations, their mind just sticks to the task at hand.
I'm not one of those people. I need those tools we've been talking about. Music is also one of those tools.
Thoughts On Breathing
Deep breathing is very challenging for me because I get lightheaded very easily.
That's something that takes a lot of practice.
I'm on a very specific high-calorie nutritional diet that works in tandem with deep breathing exercises.
Bullying Story
So sadly I think way more people than we even know worry about bullying. Thankfully I've managed to probably wipe out of my memory any scenarios where I may have been bullied and I've just sort of moved on in life.
I do distinctly remember a couple of situations where there were individuals that bullied me in Middle School a couple of different situations.
I was pushed up against the locker actually. It was in fourth grade and I just kind of pretended it was nothing. I just sort of brushed it off and they laughed. I walked away, I went to the bathroom, went into the stall, and I just started crying.
Obviously, it took a major toll on me because I remember it so many years later. I got over it, and I just had to move on and go to class. Those types of scenarios are very harmful and very hurtful.
Are you experiencing anxiety and stress? I’m Bruce Langford, a practicing coach, and hypnotist who helps fast-track people like you to shed their inner bully and confidently move forward. Book a Free Coaching Session to get you on the road to a more satisfying life, feeling grounded and focused. Email me at bruce@mindfulnessmode.com with ‘I Am Determined' in the subject line. We'll schedule a call to discuss how you can move forward to a better life.
Style, Confidence, and Connection; Kimmy Seltzer
11 mars 2024
00:44:59
Kimmy Seltzer is an expert at style, confidence, and connection. She works as an image expert, dating coach, and matchmaker, drawing upon extensive experience as a therapist with a true inside-out approach. Passionate about her work, she not only possesses professional expertise but has also undergone a personal journey of transformation, understanding the empowering nature of such changes. Kimmy faced unexpected challenges when she moved to California with her now ex-husband and young children, experiencing a divorce that prompted internal, external, and professional changes. After shedding pregnancy weight, Kimberly embraced a new colorful wardrobe, which, coupled with better-fitting clothes, elevated her self-esteem. As her confidence grew, she attracted more people and opportunities. This personal evolution inspired her to focus her career on helping others navigate similar challenges and undergo their own transformations.
Podcast: Charisma Quotient: Build Confidence, Make Connections and Find Love
Most Influential Person
My father
Effect On Emotions
Being a helper, I've been so trained on helping other people with emotions. In my young career it took a lot to really be okay with my emotions and not forget them. I think that's a common thing with helpers, that we tend to focus on others and not enough of ourselves.
I just make sure that every single day, I have room and space where I have just me. I'm not giving. I'm not talking. I exercise. I do yoga. I live here in California, so I walk by the beach. These are powerful tools for releasing.
I also have people in my life that I talk to. It is so important to have people that you trust and know to be able to air some of these things out.
Thoughts On Breathing
For me, breathing is embedded in my exercise and my yoga routine so I practice the breathing. And like I said I have that morning ritual where I do some sort of exercise every single day. I feel like the breathing is more organic to the process, but you know not everybody is like that. Some people have to have an app or dedicated time for meditation.
Bullying Story
That takes me back to the days when I worked in the school system as a clinical social worker. There were a ton of those scenarios with bullying, and I think probably now there are even more.
Where bullying comes from is, that person usually has been bullied themselves. A lot of it is in the household.
A lot of bullying stems from low self-esteem and so they bully other people. They do that so they will feel better about themselves because they are not really happy within.
When I worked with kids on this topic, what really help them was giving them a sense of self-worth. Giving them a purpose, giving them a job, giving them a task. Giving them something that they could feel good about so that they didn't have to get that negative attention.
Are you experiencing anxiety and stress? I’m Bruce Langford, a practicing coach, and hypnotist who helps fast-track people like you to shed their inner bully and confidently move forward. Book a Free Coaching Session to get you on the road to a more satisfying life, feeling grounded and focused. Email me at bruce@mindfulnessmode.com with ‘I Am Determined' in the subject line. We'll schedule a call to discuss how you can move forward to a better life.
The Horsemanship Journey; Shane Jacob
07 mars 2024
00:39:30
Shane Jacob is the founder of The Horsemanship Journey, seamlessly blending personal development with horsemanship. The Horsemanship Journey, under Shane Jacob's guidance, empowers individuals to tap into their internal horsepower. Through this transformative process, people cultivate the confidence and strength necessary to overcome perceived weaknesses, shaping themselves into the individuals they aspire to become. Shane Jacob is a Certified Life Coach, Professional Horseman, Entrepreneur, and Author.
In another facet of his life, feelings of inadequacy during young adulthood led Shane to engage in excessive alcohol consumption. This destructive pattern culminated in a tragic DUI accident and subsequent incarceration, intensifying his sense of unworthiness. Enduring decades in an alcoholic haze, Shane grappled with the consequences, witnessing the erosion of relationships, earnings, and personal growth.
At the age of 47, Shane, with the aid of horses and guided by a higher power, broke free from this destructive cycle. The processes and principles employed during this transformative journey are accessible to all and adaptable to any desired change. For those seeking transformation, Shane emphasizes that change is not only within reach but also achievable and undeniably worthwhile. Every individual is worth the journey to positive change.
Podcast: The Horsemanship Journey Podcast launching 03/24
Most Influential Person
My dad
Effect On Emotions
You know, I have learned through mindfulness, from being aware of what's going on with me, not to be so afraid of emotions.
Some of them don't feel good. A lot of times, we connect positivity with courage.
Let me tell you something. It doesn't feel very good. Fear really doesn't feel so bad and I've come to know this by being mindful and by being aware.
Thoughts On Breathing
I'm not an expert on breathing, but I have read a little bit about Navy Seal breathing. My wife's really into that. Before I speak, I do some serious breathing because I have a real issue with public speaking.
And it's still not the simplest thing for me to stand up in front of an audience and speak.
Bullying Story
Horses don't speak very good English. I've never met one that does and so communication can be a barrier with horses. We all do our best.
However it is a relationship and a lot of times we lose our patience and a lot of times people can be unfair with horses.
We can be operating on our emotions and we can look back and have regret. I'm going to call that bullyimg because it happens a lot.
The thing that I've observed is if I've tried to improve communication and not operate on emotion myself, in all aspects solely as a decision-maker. When I observed horses when it comes to what I perceived as as somebody had been unfair to a horse, I'm going to call that bullying. They didn't come right back and turn the other cheek and say hey, give me another beating.
They had a boundary. They were like, Well. I'm not going to do that again because you know there was a problem there.
Are you experiencing anxiety and stress? I’m Bruce Langford, a practicing coach, and hypnotist who helps fast-track people like you to shed their inner bully and confidently move forward. Book a Free Coaching Session to get you on the road to a more satisfying life, feeling grounded and focused. Email me at bruce@mindfulnessmode.com with ‘I Am Determined' in the subject line. We'll schedule a call to discuss how you can move forward to a better life.
The Power of Mindful Breathing
04 mars 2024
00:13:58
The Power of Mindful Breathing: Practical ways to enhance well-being. Today’s topic helps you to focus on a basic aspect of mindfulness, that is breathing. We will briefly discuss the impact conscious breathing can have on mental and physical well-being. Let's talk about the benefits of mindful breathing. It can help with stress, reduce anxiety, improve focus, and clear up your mind. It's like a superhero for your brain!
Simple Breathing Exercises: I've got some easy breathing exercises for you to try out. They're like little tricks to help you feel calm and focused. You can try diaphragmatic breathing, box breathing, or just paying close attention to your breath. It's easy and straightforward!
Mindful Breathing in Everyday Life: Imagine adding mindful breathing to your everyday routine. You can do it during quick breaks at school or work, while riding the bus, or right before bedtime. It's simple and you can do it anywhere, anytime!
Shared Secrets
Mindful Breathing for Stress Relief: Let me share some secrets about how mindful breathing is like a stress-busting superhero. I'll share some stories and, examples of intentional breathing used when things got crazy. It's like a magic potion for stress!
Breath and Feelings Connection
Breath Awareness and Emotional Regulation: Ever wonder how your breath and feelings are connected? I chat about that during this episode. Paying attention to your breath can help you handle tough emotions like a pro. It's like having a secret power to stay cool when things get tough.
Diaphragmatic Breathing Exercise
Here is a diaphragmatic breathing exercise: Find a Comfortable Position:
Sit in a comfortable chair or cross-legged on the floor. Make sure your back is straight and your shoulders are relaxed.
Place Your Hands:
Put one hand on your chest and the other on your abdomen, just below your ribcage. This will help you feel the movement of your diaphragm.
Inhale Slowly:
Inhale deeply through your nose, allowing your abdomen to expand. Feel your diaphragm moving downward as your lungs fill with air. Try to keep your chest still during this phase.
Exhale Slowly:
Exhale slowly and completely through your mouth, feeling your abdomen contract. The hand on your chest should remain relatively still.
Repeat:
Continue this slow and controlled breathing pattern. Inhale through your nose, allowing your abdomen to rise, and exhale through your mouth, feeling your abdomen fall.
Focus on the Breath:
As you breathe, focus your attention on the sensation of the breath entering and leaving your body. If your mind starts to wander, gently bring your focus back to your breath.
Practice Regularly:
Aim for 5-10 minutes of diaphragmatic breathing. You can gradually increase the duration as you become more comfortable with the technique.
Box Breathing Exercise
Box breathing, also known as square breathing, is a simple yet effective technique. Here's how you can practice it:
Sit Comfortably:
Find a comfortable seated position. Sit up straight with your feet flat on the floor and your hands resting on your knees.
Breathe In (Inhale):
Inhale slowly and deeply through your nose. Count to four as you take in the breath. Imagine filling your lungs completely.
Hold Your Breath (Pause):
At the top of your inhale, hold your breath for a count of four. Keep your lungs comfortably filled with air during this pause.
Breathe Out (Exhale):
Exhale slowly and completely through your mouth for a count of four. Focus on emptying your lungs entirely.
Pause Again (Hold):
At the end of your exhale, pause and hold your breath for another count of four. Keep your body in a relaxed state during this brief pause.
Repeat the Cycle:
Continue this cycle of breathing – inhaling for four counts, holding for four counts, exhaling for four counts, and holding for four counts.
Focus on the Pattern:
As you practice, focus your mind on the rhythmic and repetitive pattern of the breath. Let go of any distracting thoughts and concentrate on the sensation of your breath.
Practice Regularly:
Aim to practice box breathing for 5-10 minutes. You can adjust the count based on your comfort level, but maintaining equal counts for each phase is key.
Box breathing is a great technique for promoting relaxation, reducing stress, and enhancing focus. You can use it as a quick exercise during moments of tension or make it a part of your daily mindfulness routine.
Special Offer
Are you experiencing anxiety & stress? I’m Bruce Langford, a practicing coach, and hypnotist helping fast-track people like you to shed their inner bully and confidently move forward. Book a Free Coaching Session to get you on the road to a more satisfying life, feeling grounded and focused. Email me at bruce@mindfulnessmode.com with ‘Coaching Session' in the subject line. We'll schedule a call to discuss how you can move forward to a better life.