Mindfulness Mode

Janice Kaplan is the guest of Tune Into Happiness, today's MIndfulness Mode episode. She is a journalist, TV producer, and the author of fifteen popular books, including the New York Times bestseller The Gratitude Diaries. Her upcoming book, What Your Body Knows About Happiness: How to Use Your Body to Change Your Mind, releasing January 7, 2025, explores the groundbreaking connection between body and mind in creating joy. A former editor-in-chief of Parade magazine, Janice has produced over thirty primetime TV specials and appeared frequently on national TV shows. With her signature humor and storytelling, she brings science to life, empowering readers to use their bodies to unlock creativity, positivity, and everyday happiness. Listen & Subscribe on: iTunes / Stitcher / Podbean / Overcast / Spotify Contact Info Website: www.JaniceKaplan.com Book: What Your Body Knows About Happiness: How to Use Your Body to Change Your Mind Most Influential Person Daniel Gilbert, Harvard Psychology Department Daniel Kahneman, nobel prize winner and behavioral psychologist Effect on Emotions I have been able to deal with my emotions differently as a result of my research.  That started with The Gratitude Diaries because I realize that we can control the way we feel about things. Classically, we can't control the things that happen but we can control how we deal with them. Thoughts on Breathing I don't personally have a breath-work practice but I know it can help enormously.  I was with some folks the other day who had two little kids, a 4-year-old and a 2-year-old. The kids were running around and the parents stopped the children and ask them to breathe in 1,2,3 and breathe out 1,2,3. The kids had obviously done this before. The 4-year-old said, no Daddy, we breathe in for 4 counts.   Suggested Resources Book: The Feeling of What Happens: Body and Emotion in the Making of Consciousness by Antonio Damasio Book: How Emotions Are Made: The Secret Life of the Brain Lisa Feldman Barrett Book: A Philosophy of Walking by Frederick Gros  App: n/a  Related Episodes Find Peace With 365 Days of Happiness; Jacqueline Pirtle Booster Shot of Happiness; Soren Russow The Future of Happiness With Amy Blankson

Happiness and Your Body is today's episode. I am sharing a short review of the book, What Your Body Knows About Happiness by Janice Kaplan. I will interview Janice Kaplan in a few days, about her new book,  What Your Body Knows About Happiness. I received her book and am so impressed that I decided to share some key ideas with you today.  What Your Body Knows About Happiness The central idea at the heart of her book is that happiness isn't just a state of mind but also a state of body. Kaplan challenges the traditional notion that happiness stems solely from our thoughts or circumstances. Instead, she reveals that our physical bodies play a profound role in shaping how we experience joy.  Your Body Leads, Your Brain Follows Have you ever noticed how standing tall and confident makes you feel more self-assured? Or how forcing a smile, even on a bad day, can lighten your mood? According to Kaplan, these are not coincidences but examples of how our bodies often lead the way in creating our emotions. While we've long been taught that the brain is the command center, issuing orders for the body to follow, new research flips this idea on its head The Joy of Your Senses Kaplan's book delves deeply into the role our senses play in shaping our happiness. Think about the last time you stopped to smell freshly baked cookies or marveled at a sunset. Those sensory experiences didn't just feel good—they actively boosted your mood. Kaplan shows how engaging with our senses can bring joy into everyday life. Moving Toward Happiness Exercise and movement are other key components of happiness that Kaplan explores. It's no secret that physical activity boosts endorphins, the feel-good chemicals in your brain. But Kaplan goes beyond the usual “exercise makes you happy” mantra to show how the type of movement you choose can make a difference. Dancing and activities like yoga stretch your muscles, calm your mind, and center your emotions. Kaplan's insights remind us that our bodies are not just vehicles for our brains but active participants in creating happiness. When you move with intention—whether it's through a workout, a hike, or even just a walk around the block—you're giving your body the tools to generate joy from the inside out. Dealing with Pain and Finding Happiness Anyway Pain, both physical and emotional, can feel like the ultimate happiness blocker. However, Kaplan argues that understanding how the body processes pain can help us find moments of joy even in difficult times. She explains that the brain doesn't just passively receive pain signals; it actively interprets them. By changing our environment or reframing our mindset, we can shift our experience of pain. Creativity: A Happiness Superpower Kaplan discusses the link between creativity and happiness. Whether painting, writing, cooking, or gardening, creative activities engage the mind and body, offering a unique pathway to joy. Kaplan explains that creativity isn't about being perfect or producing masterpieces. It's about the process—the act of making something new and expressing yourself. This creative flow can quiet the mind, energize the body, and leave you feeling more fulfilled. A Daily Happiness Plan Kaplan concludes her book with a practical, seven-day happiness plan—a roadmap for incorporating her insights into daily life. Each day focuses on a different theme, from engaging your senses to exploring your creativity. By the end of the week, you'll have a deeper understanding of how your body contributes to your happiness and how to nurture that connection. Listening to Your Body's Wisdom Kaplan's What Your Body Knows About Happiness is more than a book; it's an invitation to tune in to your body and discover its incredible capacity for joy. Happiness isn't just something you think about; it's something you feel, experience, and create through your physical self. Related Episodes Napoleon Hill's Writings Unpacked in Truthful Living Book by Author, Jeffrey Gitomer Calmness, Certainty and Unshakable Inner Security Now; Hale Dwoskin Mastering Your Second Act; Jamie Sabat

Dr. John Demartini believes when we have reflective awareness and don't have the noise that judgments bring, we can be present with our own reflections. Dr. Demartini is a human behavior specialist, International best-selling author, educator, founder of the Demartini Institute, and the author of 40 books translated into 38 languages. He has presented alongside Sir Richard Branson, Donald Trump, Stephen Covey, Deepak Chopra, Wayne Dyer, Steve Wozniak, and many others. He has been a welcomed guest on Larry King Live, CNN, and CNBC and is a contributor to Oprah Magazine and hundreds of other magazines. Listen & Subscribe on: iTunes / Stitcher / Podbean / Overcast / Spotify Contact Info Company: Demartini Institute Website: drdemartini.com Blog: https://drdemartini.com/blog/ Movie: How Thoughts Become Things Most Influential Person Paul Bragg, John's Yoga Instructor Effect on Emotions “It has allowed me to be aware of the illusions that my emotions are distracted by and allows me to calm them down and center themselves. “Without mindfulness, I might not have developed the Demartini Method.” Thoughts on Breathing “When the breath wanders, so does the mind. And as the mind wanders, so as the breath. One can govern their breath, can govern their mind, and one can govern their mind can govern their life.” Suggested Resources Book: The Syntopicon Vol. I and II by Mortimer Adler App: n/a Bullying Story I was 12, and I was going to ride a bus to school. I sat there on the bus, and this boy said he owns my seat and I didn't know what to do. He eventually punched me in the face and I just basically humbled myself. He inspired me to learn body-building and martial arts and it got me in shape. I started attracting girls, and this bully eventually became my friend. Related Episodes Resilient Leadership Lessons; David Brennan Heal Yourself With Inner Bonding; Dr. Margaret Paul Core Value Leadership; Andrea Johnson

Jackson Kerchis teaches how to stick to meditation. He is a former operations leader, startup executive, and Zen monk. He's a co-founder and partner at Happiness Means Business and Warrior Leader Training Companies, where he helps business and military leaders solve their people problems. Notable clients include the Army National Guard and Young's Commercial (the largest produce hauler in the US). He created the world's first major in happiness studies and taught the first course on happiness at the University of Alabama. He is the author of How to Stick to Meditation: The Science of Habit Meets the Art of Mindfulness.   Listen & Subscribe on: iTunes / Stitcher / Podbean / Overcast / Spotify Contact Info Website: www.happinessmeansbusiness.com Podcast: Barbell Logic  Book: How To Stick To Meditation: Make Your Mindfulness Practice a Lasting Habit by Jackson Kerchis Most Influential Person Mickey Singer, author of The Untethered Soul Effect on Emotions Awareness, awareness, awareness. Once you are aware of an emotion and label it as an emotion, you see it as an emotion. It's kind of like magic. All of a sudden it doesn't push and pull you around. The emotions then serve you rather than you serve them. Thoughts on Breathing I've come to think of breathing for me as a really powerful way to pull myself into a state of awareness. I often start my morning practice by breathing to a count of 4 seconds and then a slow and controlled exhalation. When you have a longer, more pronounced exhalation, it causes a down-regulating effect on the nervous system. In other words, it is a calming and centering sensation. I've leaned into doing more breath work and more focused breathing types of meditation practice.   Suggested Resources Book: How To Stick To Meditation: Make Your Mindfulness Practice a Lasting Habit by Jackson Kerchis Book: Atomic Habits by James Clear App: The Sam Harris Meditation App Waking Up App: Insight Timer Related Episodes Muse For Meditation; Ariel Garten Women's Meditation Network; Katie Krimitsos Use Meditation to Master Yourself; Ashley Williams

Susie Hayes believes you can use your internal resources to become freed from being stuck. She is a psychotherapist, sex coach, trained hypnotist, life coach, and practitioner of Neuro-Linguistic Programming. She developed and directed two centers in Colorado, providing counseling and educational services. She is a speaker, podcaster, and writer, having published the award-winning book “FREED from Stuck! Dare to Cross the Bridge Beyond Grief, Trauma, and Self-Sabotage to Discover Lasting Change Now”. Listen & Subscribe on: iTunes / Stitcher / Podbean / Overcast / Spotify Contact Info Website: www.susiehayesnow.com Book: FREED from Stuck! Dare to Cross the Bridge Beyond Grief, Trauma, and Self-Sabotage to Discover Lasting Change Now by Susie Hayes Most Influential Person A Graduate School Professor Effect on Emotions I have come to appreciate the value of emotions guiding us to the truth about what we really need. There is no condemnation of any emotion. We understand it as part of the way our mind and our body and our soul informs us. Thoughts on Breathing I am into Wim Hof cold therapy and into the breathing. I do the cold therapy twice a day and the breathing once a day. It keeps me alert and strong and is great for my immune system. Suggested Resources Book: Atomic Habits by James Clear Book: FREED from Stuck! Dare to Cross the Bridge Beyond Grief, Trauma, and Self-Sabotage to Discover Lasting Change Now by Susie Hayes App: A Youtube Channel Anthony Sommer Bullying Story I had a conversation last night with a client who has high levels of anxiety. Much of it had to do with neglect, abuse, and bullying in his history. I was sharing with him about the magnificence of our nervous system and how anxiety helps us understand what we need. Rather than resisting, fighting against, or condemning anxiety, we need to allow it to inform us in our bodies and our nervous system about what's going on so we can attend to it. If we can learn how to soothe our nervous system, we can come out of that state. Related Episodes Emotional Intelligence 4 Change With Robin Hills Understanding the 3 Minds With Meagan Fettes 313 Let Life Flow Like The Seasons Says Krysti Turznik

Matt Reynolds, founder of Barbell Logic, believes voluntary hardship is a key to success for those seeking lasting fitness solutions. Matt helps strength coaches and personal trainers transition from traditional gym-based models to online coaching. With over 25 years in strength sports and coaching, Matt launched STRONG Gym in 2008, one of the top strength gyms in the U.S., before selling it in 2015 to create Barbell Logic. His online coaching platform offers affordable, flexible training with expert coaches worldwide. Barbell Logic now serves thousands of clients, including high-profile individuals and organizations like the U.S. Air Force. Matt also hosts the popular Barbell Logic podcast, sharing his expertise in fitness and online coaching. Listen & Subscribe on: iTunes / Stitcher / Podbean / Overcast / Spotify Contact Info Website: www.BarbellLogic.com Podcast: Barbell Logic  Book: Undoing Urgency: Reclaim Your Time for the Things that Matter Most by Ryan Matt Reynolds Most Influential Person My little brother Effect on Emotions I think emotions and feelings lie. I don't think they're not valid, I think that's part of our humanity. I try to approach everything with logic and reason. There are times when I am overjoyed and times when I am really sad. I recognize those emotions, but I think that the mindfulness piece is: Are my emotions telling me the truth right now? Or is this just a feeling that I can approach with logic and reason? I'm not Spock, I'm not a Vulcan. I'm still allowed to have humanity and remain focused on the task at hand. Thoughts on Breathing It's interesting that when you lift, you don't breathe—you hold your breath. This creates inter-abdominal tightness, which sometimes scares people, but it's what keeps you tight from losing rigidity. When I breathe, I'm trying to get myself into a parasympathetic tone or a relaxed state. I use breathing, mindfulness, and focus to get myself out of those times of heightened emotion and a heightened nervous system and bring myself back down to earth so that I can focus on the things that really matter.   Suggested Resources Book: Atomic Habits by James Clear Book: The E-Myth Revisited by Michael E. Gerber Book: Undoing Urgency: Reclaim Your Time for the Things that Matter Most by Ryan Matt Reynolds App: My Notepad on my Apple Iphone Related Episodes Fit Healthy Grounded Women; Penelope Lane Revamp Your Self With Open Sky Fitness; Rob Dionne Film, Fitness and Food Heals; Allison Melody

Dean Graves returns with the topic of finding your purpose. For over twenty years he has been sharing his meditation and mindfulness knowledge with the world. He is an author and podcaster, a mental health counselor, and a spiritual guide. Dean is passionate about philosophy, psychology, and exploring the human condition to help others find inner peace. He has written books, conducted workshops, and created seminars that have helped people worldwide. Dean's writings are centered around self-empowerment and awareness, with the aim of enabling individuals to realize their true potential and attain a higher level of consciousness. He strongly believes that we are at the cusp of a new era of enlightenment, and he is committed to assisting others in recognizing and harnessing their abilities. Listen & Subscribe on: iTunes / Stitcher / Podbean / Overcast / Spotify Contact Info Website: ddeangraves.org Book: The Identity Model; Understanding and healing mankind's stress and suffering by Dean Graves Podcast: Chatting with the Arcturians Podcast: Simple Enlightenment Most Influential Person The Buddha The Value of Sharing We began in primordial darkness, and part of that process is unconsciousness. The place of sharing is actually down the road. If you look at the 12-step programs used in AA or NA, they have a very specific process for self-healing. The 12 steps can be divided into three groups. The first six steps are becoming aware and overcoming this condition of unconsciousness. The last two groupings in the last six steps are when the sharing and teaching occur. You're becoming a teacher to others based on what you have accomplished in the first six steps. Most Effective Way To Explore Yourself Meditation is the most effective way to explore yourself. In some of the books I've written, I share some processes to expedite the healing process. Remember the old days when you would go to the library and look up the index card? The index card would have a brief summary of the book. You would have to go to the book to get the information that you needed. Our stories are like the index card. In order to get to what you want to learn, you have to go to the emotions. You have to heal the emotional baggage. It is the process of enlightenment. It is the path, not the destination. Doing the work is entirely up to you. Meditation is by far the most productive way to accomplish this.   Suggested Resources Book: The Identity Model; Understanding and healing mankind's stress and suffering by Dean Graves Book: Edifying Children of a Lesser God by Dean Graves Book: The Enigma of Consciousness by Dean Graves (Available to preorder) App: n/a Related Episodes What Is Consciousness; Tom Campbell (Part 1) Living Consciously; Brian Berneman Beyond Fitness to Conscious Evolution With Mariko Hirakawa

Max Schneider uses sand and salt escapes to help his clients avoid burnout. After burning out from a decade in consulting, Max sought healing through a transformative surf and yoga retreat in Costa Rica, where he finally found the clarity and calm he'd been seeking. Inspired, he created “sand and salt” retreats to offer others the same renewal. Max's experiences enable him to design personalized, small-group retreats that calm the nervous system and help high-achieving professionals recharge. His team is dedicated to curating escapes that leave clients feeling refreshed, balanced, and ready to thrive in their lives and careers. Listen & Subscribe on: iTunes / Stitcher / Podbean / Overcast / Spotify Contact Info Website: www.sandandsaltescapes.com Most Influential Person Sam Mallick, a friend who runs a company called Notable Effect on Emotions While growing up I think a lot of us are taught to pull ourselves up by the bootstraps. Through mindfulness, I've learned that those emotions are stored in the body and you can't run from them. Those emotions will come out. It could be in the form of shingles and anxiety attacks which I've had. You can't run from that kind of stuff. It stays in there. It Will metastasize cells into skin cancer. We've seen that happen twice actually with my wife. Stress and those emotions don't run away. Thoughts on Breathing The reason why in meditation we focus on our breath blew my mind when I first started practicing meditation. We focus on our breath because the only place that we can breathe is in the present moment. If we're trying to cultivate presence through meditation, all we have to do is focus on our breath. Close your eyes, feel your chest move in and out. When I first learned that, it was the biggest aha moment for me. Suggested Resources Book: No Mud, No Lotus by Thich Nhat Hanh App: n/a Bullying Story My first job after graduation was in outside sales for a manufacturing company. I was sent to Boston with no cost-of-living adjustment and just two weeks of PTO. During the holidays, I asked my manager if I could work from our home office to spend more time with family. He yelled, questioning why I thought I was special. I pushed back aggressively, feeling cornered. Looking back, I cringe. If I'd practiced mindfulness, I'd have responded with more compassion—for myself and for him—and likely managed the situation better. Related Episodes The Power of Rest and Retreat in Difficult Times; Katherine May A Vipasana Retreat May Be Your Greatest Mindfulness Experience The Wind Through the Trees

Ken Cox is determined to help you reclaim your life. His recent book, Reclaim Sobriety; 12 Rounds of Sobriety, is a transformative guide for achieving lasting sobriety. Additionally, he co-authored a chapter in Kevin Harrington's book, Many Paths to Profit. Ken is the President of a web hosting company called Hostirian and is the host of the Clicks and Bricks podcast. As an entrepreneur, Ken has built a successful career creating safe and happy workplaces, providing critical IT services to companies of all sizes, from small businesses to the Global 500. His commitment to trading value for value and developing products that benefit everyone involved has earned him recognition as a leading figure in the business world. Listen & Subscribe on: iTunes / Stitcher / Podbean / Overcast / Spotify Contact Info Website: https://reclaimsobriety.com/ Website: https://kencox.com/ Most Influential Person My son. Effect on Emotions Mindfulness has made a night-and-day difference in how I deal with my emotions. Understanding that if I can sit with my emotions, understand them, accept them, and process them, although painful today, prevents my triggers from the future. You can get to a really, really happy place when you've taken the time to process those. Thoughts on Breathing Every course that we do starts with breathing. When you find gratitude for having your breath, I think the world changes for every human. I use breathing techniques with my boxing team every day. Suggested Resources Book: Who Moved My Cheese? by Spencer Johnson App: www.Udemy.com App: www.choosemuse.com Bullying Story I've been on both sides of that bully fence. I had a really challenging time in my youth. My first moment of mindfulness was probably when I was 7 or 8 years old. I didn't have the mindfulness I needed at the moment, and I became a very violent young person. Someone was calling me a name, and I got very angry. This was my first time in court-ordered therapy. I attacked somebody for calling me a name. At that moment I was living a life of looking up to my peers. I look at that moment in my life very frequently about how I reacted and what I did. It was the first time I went to therapy. Related Episodes No Nonsense Addictions Advice; Dr. Cali Estes Mindful Movement In Addiction Treatment; Kendra Kirane The Mindfulness Solution To Addiction With Expert Jeff Jones

Cameron Race is a purpose-driven dad, son, and business owner. He is the founder of the Man Up Dad (MUD) movement, a transformation program for businessmen and fathers, especially those with young children. MUD challenges men to confront the truth: they may not be the role models their children need. 2023 was pivotal; after learning his wife was pregnant with their second child, Cameron faced job loss and personal struggles, leading him to overhaul his life. Now, as a committed entrepreneur, he guides dads on their journey toward personal transformation and responsible fatherhood. Listen & Subscribe on: iTunes / Stitcher / Podbean / Overcast / Spotify Contact Info Website: https://www.instagram.com/cameron_race/ Most Influential Person Wes Watson, my first coach Effect on Emotions All we are is this big old ball of emotions. Those emotions are trying to hijack us from doing what's actually important to us. If we're unaware of all these different emotions that we have and what they're trying to do then it's really easy to be distracted. I have mindful practices that I go through every single day that help to ground and center me. They help me get back on track. It's changed my life. Thoughts on Breathing I know there is Wim Hof and a lot of people have specifically practiced breathing. I recognize in myself that when I am praying, I slow my breathing down. As I slow my breathing down, everything slows down. My mind slows down, and any energy I have slows down. Although I don't practice breathing, breathing is part of the practice I have. Suggested Resources App: www.myfitnesspal.com Bullying Story When I was a kid, I was bullied some. I hit my growth spurt late. There were people that just picked on me based on my size. I don't know how mindfulness would have made a difference. Maybe for the bully. At the time it was painful but being a kid is painful, right. That's something I recognize more as I've gotten older. As an adult, I realize that bullying is an inner turmoil. The way that we treat ourselves. It's really easy to give ourselves a hard time. Related Episodes Embrace Money Mindfulness; Spencer Sherman Financial Playbook For Change; Colin Sanburg Double Your Income & Happiness By Focusing On Less; David Wood

Ellie Laks is the creator of cow hug therapy as part of her work as the founder of The Gentle Barn Foundation. This foundation is a national organization that rescues and rehabilitates unwanted animals and heals people with the same stories of abuse and neglect. Ellie is a powerful speaker, celebrated animal welfare advocate, humane educator, animal communicator, and the author of Cow Hug Therapy: How the Animals at The Gentle Barn Taught Me about Life, death, and Everything in Between. Ellie founded The Gentle Barn in 1999. She invented her own Gentle Healing method that allows old, sick, injured, and terrified animals to fully recover. Ellie has hosted hundreds of thousands of people who have come to The Gentle Barn seeking hope. Listen & Subscribe on: iTunes / Stitcher / Podbean / Overcast / Spotify Contact Info Website: EllieLaks.com, GentleBarn.org Most Influential Person My husband, the co-founder of the Gentle Barn Effect on Emotions Mindfulness empowers us to breathe, relax, and to say what we need to say in the most mindful way. Mindfulness helps us hear what someone else is saying and allows us to read between the lines. Mindfulness diffuses potentially explosive situations. It helps us get through whatever we need to get through. Thoughts on Breathing Breathing and focusing on the breath is important in my morning meditations. It helps me to get grounded. Breathing is a part of our cow hug therapy sessions. We encourage our guests to breathe and close their eyes and to connect with the cow. Suggested Resources Book: Communication With All Life: Revelations of An Animal Communicator by Joan Ranquet App: Audible and Podcast Apps Bullying Story Kids can be very cruel. There's this idea that there is a norm. Everyone's trying to fit in and be liked. Everyone's trying to get approval. No one's sitting in elementary school saying I am different and I love myself. We're all saying, “Let us fit in.” I think in the big picture, it's really cool that we get lost because when we become adults, we can become found. Related Episodes Come On Safari With Me; Rev Karen Cleveland 494 Live A Well Designed Life With Dr. Kyra Bobinet Embody Your Soul and Be Fully Present; Ken W. Stone

Denise Mange is a certified dog trainer, animal communicator, pet numerologist, and founder of Pet Prana®. Her mindful approach to pet training combines traditional training with energetic considerations of pet guardianship. She has been featured in publications and media outlets worldwide, cementing her reputation as a pioneer in the field of mindful pet training. Her new book, Translating Your Pet's Behavior: A Mindful Approach to Dog Training, is a #1 bestseller in its category on Amazon. Listen & Subscribe on: iTunes / Stitcher / Podbean / Overcast / Spotify Contact Info Website: www.petprana.com Most Influential Person Abraham Maslow Effect on Emotions Emotions have always been a big proponent for me to sit back and reflect. When I have big emotions I shut down. And when I shut down, I reflect. For me, mindfulness and emotions go hand in hand. Thoughts on Breathing Breathing is everything. It is life affirming for us and it's one way to remind us that we are worthy to be here on this planet. As we regulate and are mindful of our breathing, that helps our animal companions regulate. Suggested Resources Book: A Theory Of Human Motivation by Abraham Maslow App: Simple Habit Bullying Story The biggest bully I've had to face in my life is actually myself. A lot of times, I think what I've developed isn't good enough. Sometimes I think regarding my projects, I'm not doing them well enough, I'm not doing them fast enough. The self-criticism has been the hardest part. Related Episodes 435 Reclaim Your Health and Freedom With a Walking Life;  Antonia Malchik 494 Live A Well Designed Life With Dr. Kyra Bobinet 165 Be Real, Raw, Honest, and Mindful Recommends Dr. Ed Osburn

Daniel Anderson is a coach who helps clients transition from trauma to empowerment.  As a holistic Trauma Recovery Coach, he helps clients find relief from stress, anxiety, and life dissatisfaction. The creator of ‘Your Purpose Driven Life,' he guides individuals through transformative journeys to break free from feeling trapped in lives that no longer feel authentic. His 12-week ‘Life: Remastered' program helps clients overcome false narratives, reconnect with their core values, and create a clear path to the life they desire. Daniel provides practical tools for rapid relief, helping clients quiet their minds, repair relationships, and uncover their true direction. Listen & Subscribe on: iTunes / Stitcher / Podbean / Overcast / Spotify Contact Info Website: https://coachdanielanderson.com Most Influential Person Dr. Wayne Dyer Effect on Emotions I'm much better now at recognizing my negative emotions. That helps me reframe the thoughts causing them and shift from sadness and depression to acceptance and happiness. Thoughts on Breathing I'm a strong advocate of mindful breathing. It's essential, not just for breathing, but for managing overwhelm. Taking just two minutes to close your eyes, focus on your breath, and return to the present can make a huge difference. Suggested Resources Book: Stay Focused and Move With The Universe: A Guide to Help You on the Road to Enlightenment by Daniel Anderson App: Human Design: Stella Bullying Story Looking back on bullying, I wish I had been more mindful and considered their perspective. I believe bullies act out because they lack power in their own lives, whether from relationships, family, or parents. I believe they try to feel bigger by targeting others. Related Episodes Grasping The Emotion of Trauma; David Richman Publish, Promote and Profit; Tell Your Story Says Rob Kosberg Rising Above Trauma With Dr. Lin Morel

Eric McHugh is an entrepreneur who is all about raising positivity.  He is the president of SHOPX web3 e-commerce, Co-Founder and Chief Growth Officer of Dataing and AI-powered matchmaking. In the past, he founded a VC-funded Saas platform, worked at Snap, in DC and Barcelona, and as a consultant for fortune 500 companies going through the bankruptcy process. Eric has an IQ of over 140, enjoys playing chess and fine cuisine, and his main hobbies include fighting, chess, reading, and meditation. Listen & Subscribe on: iTunes / Stitcher / Podbean / Overcast / Spotify Contact Info Website: https://shopx.co/ Most Influential Person Herman Strasbourg Effect on Emotions I see emotions as fuel, and by accepting them, I can redirect and take action. When you're not mindful, you can't fully accept what's happening. Without acceptance, you're resisting the situation. Resisting an emotion only amplifies it by giving it more attention, which in turn strengthens the emotion. Acceptance, however, helps you navigate through it instead of fueling it further. Thoughts on Breathing Breathing is incredibly powerful. I view it as a way to absorb energy from the universe. Deep breathing is especially helpful, and whenever I feel overwhelmed, I focus on my breath. This practice, like the Wim Hof method, helps me regain calm and composure, especially when I need to refocus. Suggested Resources Book: The Emerald Tablet of Hermes by Hermes Trismegistus Book: A New Earth by Eckhart Tolle Book: Reality Transurfing by Vadim Zeland App: n/a (avoid social media if you can) Bullying Story If someone is bullying you, it's not excusable, but I try to see it from the perspective that they might be dealing with their own struggles. They may have challenging family circumstances, or maybe something traumatic happened, like losing a parent. You just never know what someone is going through. Approaching it with empathy might melt the ice around the bully's heart, and sometimes, it can even lead to unexpected friendship. Of course, that's much easier said than done. Related Episodes Innovation For All; Costa Michailidis Breathe Better, Live Better; Michael Feldstein Peace, Joy and Consistency Suggests Business Strategist Jay Fiset

Claudia Rosenhouse Raiken is my guest today to share birth conversations. She is a senior teacher at the School of Images (www.theschoolofimages.org) where she runs their DreamBirth™ Program. In that capacity Claudia has trained professionals world-wide and works with women and couples from all continents. She is a world expert at facilitating communication between the parents and the baby in the womb. She communicates with the souls planning to come, still not conceived, and even those that were miscarried or aborted. It is these conversations that led to the writing of Messages from the Womb. Claudia is a Childbirth Educator, a Birth Doula, an Alexander Technique Teacher, and a Biodynamic CranioSacral Practitioner. She holds a Masters from NYU in Kinesiology and Dance, and has assisted in over 300 births. Listen & Subscribe on: iTunes / Stitcher / Podbean / Overcast / Spotify Contact Info Website: https://www.claudiaraiken.com/  Most Influential Person Catherine Shainberg (one of the creators of Dreambirth) Effect on Emotions First of all, I tend to see life and emotions on a larger scale, especially when I get deeply involved, as I have a lot of passion. I feel my emotions intensely. When it's a positive feeling, it's not so bad. But if it's anger or fear, I make a conscious effort to take a step back. It's like a mental exercise in visualization. I literally imagine myself taking three steps back, which helps me calm down instantly. Sometimes I even call upon my inner guidance, saying, ‘Help me calm down,' and then I tune into my body. I've learned how to let my body give me ‘yes' or ‘no' answers. I teach this method to many people, as there are several ways to do it. It's almost like my body becomes a pendulum. I ask questions like, ‘Is this something I should be scared of?' If the answer is no, I feel reassured. For instance, if I experience a strange pain, I might worry initially, thinking, ‘Is it something serious like cancer?' But I quickly calm myself and ask my body, ‘Do I need to worry about this?' If I get a ‘no,' I can relax. Thoughts on Breathing When you imagine a beautiful garden, your breathing slows down. You don't have to do anything. I actually don't work with breathing specifically, except for knowing how to calm a person through my hands. If you think your house is about to burn or a tiger's coming, the breathing gets very shallow and you have to run. If you feel like the universe has your back and everything's really going to be okay then your breathing gets to be what it needs to be. And in birth, some women will still take slow breathing. You know, that's what they're learning in their birth education class, but whenever they do the imagery, it kind of gets there naturally. Suggested Resources Book: Messages from the Womb: Babies Talk Through Guided Visualizations Expanding Our Hearts and Minds by Claudia Rosenhouse Raiken Book: DreamBirth: Transforming the Journey of Childbirth Through Imagery by Catherine Shainberg Ph.D. Book: The Nature of Personal Reality: Specific, Practical Techniques for Solving Everyday Problems and Enriching the Life You Know (A Seth Book) App: n/a

Dave Van Beekum is passionate about community and relationship building. He is a co-founder and digital marketing expert behind Tweva, the world's first social TV network for small businesses and influencers. With a deep background in technology, Dave has excelled in software development, automation, and AI. His journey started with an early love for computers and technology, which he turned into a career dedicated to empowering small businesses. Dave is focused on helping them succeed by providing affordable advertising solutions. Listen & Subscribe on: iTunes / Stitcher / Podbean / Overcast / Spotify Contact Info Blog: Zach Mathews's Blog Book: Climbing Your Self-Discipline Tree: The Three Stages Essential for Accomplishing Any Goal by Zach Mathews   Most Influential Person My dad and my uncle Effect on Emotions I tend to be quite stoic most of the time. My wife often has to remind me that I'm not always in front of the computer, and I have to make an effort to stay positive, even when my mind is racing and jumping from one thought to another. This is a common challenge for business owners and startups. I attended a business accelerator where they emphasized the importance of not letting emotions take over, as the journey can be very unpredictable with its ups and downs. It's tough, and having been an entrepreneur for a long time, I can attest that managing emotions is always a challenge in this world.sting Thoughts on Breathing I used to have an Apple Watch that reminded me to breathe periodically. I've also watched a few YouTube videos where they recommend breathing in for four, five, or even ten times, and then adding a few extra breaths at the end. I've tried it a couple of times but haven't done it consistently enough to notice any significant effects. The science behind it makes complete sense, but I don't have a personal opinion on it yet. Fasting Suggested Resources Book: The Magic of Thinking Big by David Schwartz App: n/a Bullying Story I think, especially for entrepreneurs, it's tough to relinquish control and accept that you don't know everything. When you do, it can almost feel like you're being bullied. You think, ‘If I don't know this, I have to trust someone else,' and that creates a sense of uncertainty—'What if I'm making the wrong decision?' In some sales situations, I've felt like the process was overly pushy in certain areas, but not to an extreme degree. Fasting Related Episodes Your Presence is a Superpower; Elizabeth Tripp Evolving Your Leadership and Work-Life Harmony; Andre Young Innovation For All; Costa Michailidis

Fletcher Ellingson is experienced at deliberately seeking out rejection as a way to strengthen his mindset. He is a speaker, coach, and author of the best-selling book The Practice of Feeling Good. Using a combination of science and psychology, he helps his clients break free from financial struggle, being overwhelmed, and persistent worry so they can spend more time doing what they love, contributing to their families, and impacting their communities. Fletcher also hosts a regional weekly TV show, is a regular contributing columnist, and a professional magician. Listen & Subscribe on: iTunes / Stitcher / Podbean / Overcast / Spotify Contact Info Website: www.FletcherEllingson.com Most Influential Person My mom / Eckhart Tolle / Michael Singer Effect On Emotions Mindfulness helps me slow down by allowing me to become more aware of my thoughts. I believe that much of our thinking is automatic, happening without our permission, consent, or approval. This automatic thinking often generates emotions aligned with those thoughts. By pausing and taking a moment to notice my thinking, I practice discerning whether it's truly my thoughts or just an automatic response. More often than not, it's the latter. This awareness then gives me the opportunity to ask myself what I actually want to believe about the situation and what meaning I want to assign to it. From there, I can approach the situation with curiosity, which in turn helps me become calmer and more creative in my response. Thoughts On Breathing Breathing is definitely one of the pillars of feeling good. We often take it for granted because it happens automatically, yet it's essential to life. I'm a strong advocate for being intentional about breathing and have done various breathing exercises, including Wim Hof training and other fun workshops. Every day, I make a point to be aware of my breath, especially in the mornings when I go to the lake. While throwing a stick for my dog and watching the sunrise, I also focus on my breathing. It feels great to be mindful of my breath with intention. Bullying Story In high school, I was frequently bullied and constantly on edge. One day, overwhelmed by my emotions and the recent loss of my father, I verbally lashed out at a bully in class, and afterward, I never saw him again. Last year, I reached out to apologize for my harshness, only for him to admit he didn't even remember the incident. This resolution finally brought me peace after decades of feeling guilty. Suggested Resources Book: The Untethered Soul by Michael Singer Book: The Surrender Experiment by Michael Singer App: Calm Related Episodes Living A Mindful Desert Island Life; Jason Barnard Be The Leader They Want To Follow; Tressa Yonekawa Bundren Evolving Your Leadership and Work-Life Harmony; Andre Young

Daniel Bruce Levin teaches us that life is a mindful mosaic in his aptly titled book, The Mosaic. Daniel is a unique combination of mystic and businessman having spent his life searching for the place called heaven. Daniel lived as a monk in a monastery for 10 years, studied in a seminary for five years, and helped Hay House Publishing grow from 3 million to 100 million dollars in revenue as Director of Business Development. In addition to all that, he's hitchhiked around the world searching for happiness. Listen & Subscribe on: iTunes / Stitcher / Podbean / Overcast / Spotify Contact Info Company: The Mosaic Coaching Website: themosaiconline.com Blog: https://themosaiconline.com/category/blog/ Podcast: https://themosaiconline.com/media/ Most Influential Person Paramahansa Yogananda Effect on Emotions The process of mindfulness has almost limited emotions. For me, emotions live at the rim of the wheel. This is the key to achieving a mindful mosaic. Thoughts on Breathing We can go weeks to months without food, days to weeks without water, and seconds without breath, but we don't think about breath. Suggested Resources Book: Autobiography of a Yogi Book: The Mosaic by Daniel Levin App: n/a

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. Listen & Subscribe on: iTunes / Stitcher / Podbean / Overcast / Spotify Contact Info Website: www.7FigureMachineBook.com 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 Related Episodes Learn From The Father of Afformations; Dr. Noah St. John 242 Get Rid Of Your Head Trash and Earn The Millions You Deserve; Noah St. John

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. Listen & Subscribe on: iTunes / Stitcher / Podbean / Overcast / Spotify Contact Info Website: www.TheSuccessPrinciplesWorkbook.com Book: The Success Principles Workbook Most Influential Person Dawa Tarchin Phillips, Tibetan Buddhist lama and mindfulness teacher: www.DawaTarchinPhillips.com Effect on Emotions 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. Suggested Resources Book: The Power of Now by Eckhart Tolle 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.

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. Listen & Subscribe on: iTunes / Stitcher / Podbean / Overcast / Spotify Contact Info Website: www.BrandsonBrands.com Most Influential Person Travis Chappell Build Your Network Effect On Emotions 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 Book: Front and Center Leadership by Brandon Birkmeyer  App: My phone alarm Related Episodes Live a Legendary Life; Tommy Breedlove Get More Sales & Leads Using SEO; Brandon Leibowitz A Fresh Look At Mindful Marketing; Roy Furr

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. Listen & Subscribe on: iTunes / Stitcher / Podbean / Overcast / Spotify Contact Info Website: www.debtfreedad.com Most Influential Person Darren Hardy (Author of The Compound Effect) Effect On Emotions 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.    Suggested Resources Book: The Compound Effect by Darren Hardy  App: Debt Free Dad App App: Allied Bank App App: Library App Related Episodes Embrace Money Mindfulness; Spencer Sherman Financial Playbook For Change; Colin Sanburg Reboot Your Mind So Money Will Flow; Nana Jokura

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. Listen & Subscribe on: iTunes / Stitcher / Podbean / Overcast / Spotify Contact Info Website: www.WealthWisdomfp.com Most Influential Person My wife Effect On Emotions 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.   Suggested Resources Book: Becoming Your Own Banker by R. Nelson Nash Book: Mindset: The New Psychology of Success by Carol Dweck App: You Need A Budget App: Library App

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. Listen & Subscribe on: iTunes / Stitcher / Podbean / Overcast / Spotify Contact Info Website: www.AWiseAndHappyLife.com Meditation Benefits 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. Suggested Resources Website: https://awiseandhappylife.com/meditation Website: (Book) https://iamthewaybook.com/ Book: I am the Way: Finding the Truth and the Life Through a Biblical Reimagining of the Tao by Robert Martin Related Episodes Muse For Meditation; Ariel Garten Women's Meditation Network; Katie Krimitsos Meditation and Mindfulness; Dean Graves

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. Listen & Subscribe on: iTunes / Stitcher / Podbean / Overcast / Spotify Contact Info 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. Related Episodes Manifesting Through Flowdreaming; Summer McStravick Leading with Grace Under Pressure; John Baldoni Mindfulness, Quantum Physics and Healing With Dr. Anastasia Chopelas

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. Listen & Subscribe on: iTunes / Stitcher / Podbean / Overcast / Spotify Contact Info LinkedIn: Femi Badejo Website: The Net Effect Most Influential Person My Dad Related Episodes Transform Your Life From The Inside Out; Jim Fortin Empowering Minds, Achieving Success; Janet Elaine Schmidt Bridging the Gap Between Spirituality and Science; D. Neil Elliott

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.   Listen & Subscribe on: iTunes / Stitcher / Podbean / Overcast / Spotify Contact Info LinkedIn: Brett Martin Website: Kumospace.com Most Influential Person My fiance Suggested Resources Book: Endurance: Shackleton's Incredible Voyage by Alfred Lansing and Nathaniel Philbrick App: New AI apps Related Episodes An End To Upside Down Thinking; Mark Gober Emotional Intelligence Insights; Harvey Deutschendorf Dream and Visualize For Authenticity; Mary Rechkemmer-Meyer

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. Listen & Subscribe on: iTunes / Stitcher / Podbean / Overcast / Spotify Contact Info Website: marzvfx.com Most Influential Person My Dad and Grandfather Effect On Emotions 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. Suggested Resources Book: n/a App: Calm Related Episodes Raise Your Frequency With A Mindfulness Practice; JJ DiGeronimo Activate The Execution Factor With Entrepreneur Kim Perell Elite Strategies For Peak Performance; Anastasia Pavlatou

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] Listen & Subscribe on: iTunes / Stitcher / Podbean / Overcast / Spotify Contact Info Website: www.joinsesh.app LinkedIn: Pepe Del Rio Most Influential Person My Father Effect On Emotions 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. Suggested Resources Book: The Power of the Mind by James Haik App: Loop App Related Episodes Music As Medicine; Ian Morris and Brittany Churchill The Transformational Power of Music and Creativity; Vinnie Stergin Music for Mindfulness; Dave Combs

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] Listen & Subscribe on: iTunes / Stitcher / Podbean / Overcast / Spotify Contact Info Website: TrueIISoul.com Most Influential Person My Mom Effect On Emotions 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. Suggested Resources Book: The Power of Now by Eckhart Tolle Book: Bodhi In The Brain: Yinnergy Meditation: A Technological Path to Enlightenment by Morgan O. Smith App: Awake Related Episodes Use Meditation to Master Yourself; Ashley Williams Meditation and Mindfulness; Dean Graves Women's Meditation Network; Katie Krimitsos

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. Listen & Subscribe on: iTunes / Stitcher / Podbean / Overcast / Spotify Contact Info LInkedIn: Morgan O. Smith Most Influential Person Ram Dass Effect On Emotions 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 App: www.sens.ai Related Episodes Use Meditation to Master Yourself; Ashley Williams Meditation and Mindfulness; Dean Graves Women's Meditation Network; Katie Krimitsos

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. Listen & Subscribe on: iTunes / Stitcher / Podbean / Overcast / Spotify Contact Info LInkedIn: Deborah_Brosnan Most Influential Person Jacques Cousteau Effect On Emotions 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 App: Calm Related Episodes Wisdom From The Sea; Anne Gordon We're At An Epoch Says Wellness Force Radio Host, Josh Trent Health, Wealth and Happiness; Fearvana Author Akshay Nanavati

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. Listen & Subscribe on: iTunes / Stitcher / Podbean / Overcast / Spotify Contact Info Linktree: linktr.ee/BusinessFinancialNetwork  LInkedIn: Roger_Choudhury Most Influential Person My mom Effect On Emotions 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. Suggested Resources Book: The Wealth That Money Can't Buy; Robin Sharma App: n/a Related Episodes Growing A Creative Business; Noah Hutton Dissolve Your Energy Blocks To Live An Authentic Life; Debbie Lynn Grace Inspirational Leadership Summit Host, Archana Shetty

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. Listen & Subscribe on: iTunes / Stitcher / Podbean / Overcast / Spotify Contact Info Website: GeenaJackson.com LInkedIn: Geena_Jackson Most Influential Person My 94 year-old grandma Effect On Emotions 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 App: Calm Related Episodes 265 Mindfully Blend Traditional and Alternative Healing; Michelle Chalfant Naked In The Now; Marijke McCandless Soul Forward Wisdom; Heidi Hazen

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. Listen & Subscribe on: iTunes / Stitcher / Podbean / Overcast / Spotify Contact Info Website: https://www.mohamadjebara.com What Were You Like As A 5-Year-Old? 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 Suggested Resources Book: Muhammad, the World-Changer: An Intimate Portrait by Mohamad Jebara Book: The Life of the Qur'an: From Eternal Roots to Enduring Legacy by Mohamad Jebara Related Episodes Unlock Spiritual Intelligence; Yosi Amram Bridging the Gap Between Spirituality and Science; D. Neil Elliott Learning the Language of Spirit With India Leigh

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. Listen & Subscribe on: iTunes / Stitcher / Podbean / Overcast / Spotify Contact Info Website: arkeoai.com/ LInkedIn: David Brennan Most Influential Person 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 Suggested Resources Book: The Mountain Is You by Brianna Wiest App: Othership Breathwork App App: Sam Harris Breathwork App Related Episodes Mind, Mountains, and Mental Health; Mike Schauch A​​n Architect's Mindful Life Vision; Lance Cayko The 200% Life; Adam Hergenrother Offer From Bruce 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.

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. Listen & Subscribe on: iTunes / Stitcher / Podbean / Overcast / Spotify Contact Info Website: www.DigitalandSavvy.com Book: 7 Rules of Self-Reliance by Maha Abouelenein Most Influential Person My father Effect On Emotions 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 App: Calm Related Episodes Deal With Depression By Using Self-Care App, MindStar; CEO Kristin Rulon Aegis Living CEO and Author, Dwayne J. Clark Employee To Entrepreneur and Collective Campus CEO, Steve Glaveski Offer From Bruce 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 – 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. Listen & Subscribe on: iTunes / Stitcher / Podbean / Overcast / Spotify Contact Info Website: www.MindfulnessMode.com 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 App: Insight Timer Related Episodes Lessen Your Stress Using This Super Achiever Habit; Amy Novotny Winning Habits and Routines; Mads Friis Inspire With Habit, Determination, and Confidence; Nathaniel Carroll Special Offer   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.

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 Listen & Subscribe on: iTunes / Stitcher / Podbean / Overcast / Spotify Contact Info Website: www.DanielleLindner.com Book: Parent's Pocket Guide to Surviving the Preschool Years: One Challenge at a Time by Danielle Lindner How Did You Get Started? 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. Suggested Resources Book: Parent's Pocket Guide to Surviving the Preschool Years: One Challenge at a Time by Danielle Lindner App: Headspace Related Episodes Mindful School Leadership; Daniel Bauer Learn Mindfulness From Children Autism Wellbeing; Christian Yordanov Offer From Bruce 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.

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. Listen & Subscribe on: iTunes / Stitcher / Podbean / Overcast / Spotify Contact Info Website: www.MarijkeMcCandless.com Most Influential Person 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. Suggested Resources Book: There Is Nothing Wrong With You: Going Beyond Self-Hate by Cheri Huber Book: The Direct Way: Thirty Practices to Evoke Awakening by Adyashanti Book: The Way of Selflessness: A Practical Guide to Enlightenment Based on the Teachings of the World's Great Mystics by Joel Morwood Book: The Way of Liberation: A Practical Guide to Spiritual Enlightenment by Adyashanti App: Insight Timer App: Project Joy by Sheri Huber Related Episodes Improve Your Sex Life With Meditation; Dr. Cheryl Fraser Sex and Consciousness; Heather Shannon Mindfulness Through Gratitude; Frank Kilpatrick & Rayko Offer From Bruce 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.

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. Listen & Subscribe on: iTunes / Stitcher / Podbean / Overcast / Spotify Contact Info Website: https://jbouchard.podbean.com/ Most Influential Person My mom Effect On Emotions 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. Suggested Resources Book: The Three Pillars of Zen by Roshi Philip Kapleau App: Headspace Related Episodes An End To Upside Down Thinking; Mark Gober Emotional Intelligence Insights; Harvey Deutschendorf Dream and Visualize For Authenticity; Mary Rechkemmer-Meyer Offer From Bruce 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.

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] Listen & Subscribe on: iTunes / Stitcher / Podbean / Overcast / Spotify Contact Info Website: www.ElaineLinHering.com [show-notes-contact] Most Influential Person Sora Kim (Mindfulness Coach) [show-notes-influence] Effect On Emotions 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] Related Episodes Nourishing Your Truth and Finding Your Voice; Shauna Reiter Intuition, Spirituality, and Our Inner Voice; Mary Ann Bohrer Exploring AI-Enhanced Storytelling; Richard Rosser Offer From Bruce 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.

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. Listen & Subscribe on: iTunes / Stitcher / Podbean / Overcast / Spotify Contact Info Website: www.finelevate.com Most Influential Person My CPA (A Mentor) Effect On Emotions 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. Suggested Resources Book: Never Split the Difference: Negotiating as if Your Life Depended on It by Chris Voss Book: The Obstacle Is the Way: The Timeless Art of Turning Trials into Triumph by Ryan Holiday App: Calm / Headspace Related Episodes Embrace Money Mindfulness; Spencer Sherman Reboot Your Mind So Money Will Flow; Nana Jokura Become Money Fit With Mindfulness; Todd Christensen Offer From Bruce 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.

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. Listen & Subscribe on: iTunes / Stitcher / Podbean / Overcast / Spotify Contact Info Website: www.TheIntentionalOptimist.com Most Influential Person Allegra Stein (A Former Coach) Effect On Emotions 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. Book: Atomic Habits: An Easy & Proven Way to Build Good Habits & Break Bad Ones by James Clear App: Microsoft ToDo App Related Episodes Living A Mindful Desert Island Life; Jason Barnard Be The Leader They Want To Follow; Tressa Yonekawa Bundren Evolving Your Leadership and Work-Life Harmony; Andre Young Offer From Bruce 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.

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. Listen & Subscribe on: iTunes / Stitcher / Podbean / Overcast / Spotify Contact Info Website: www.helpandanswers.com Most Influential Person T. Harv Eker Effect On Emotions 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. Suggested Resources Book: Atomic Habits: An Easy & Proven Way to Build Good Habits & Break Bad Ones by James Clear App: Calm Related Episodes Unlocking Infinite Abundance; Brandon Beachum 2 Words To Redirect Your Life Deep, Confident Peace; Dr. Tara Perry Offer From Bruce 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.

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. Listen & Subscribe on: iTunes / Stitcher / Podbean / Overcast / Spotify Contact Info Website: www.MindfulnessMode.com 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 Suggested Resources Book: Upwards: Maximize Life With Positivity, Passion, and Purpose by Aaron Hunneli Book: The Sedona Method by  Hale Dwoskin App: Insight Timer Related Episodes Guilt and Shame Can Be Countered by Mindfulness Says Aaron Hunnel Mindfulness in Motion; Nita Sweeney Calmness, Certainty and Unshakable Inner Security Now; Hale Dwoskin Special Offer   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.

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. Listen & Subscribe on: iTunes / Stitcher / Podbean / Overcast / Spotify Contact Info Website: www.onmywaybacktoyou.com Book: On My Way Back to You: One Couple's Journey through Catastrophic Illness to Healing and Hope by Sarah Cart and Glenn Plaskin Most Influential Person Oprah Winfrey and Deepak Chopra Emotions and Breathing 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. Suggested Resources Book: Atlas of the Heart: Mapping Meaningful Connection and the Language of Human Experience by Brene Brown Book: On My Way Back to You: One Couple's Journey through Catastrophic Illness to Healing and Hope by Sarah Cart and Glenn Plaskin App: Oprah and Deepak Meditation App Related Episodes Fear Less To Cross The Bridge To Bliss; Colin Kingsmill You Are Deathless; Nicole Angelique Kerr Behind Death's Door With Dr. Sebastian Sepulveda Offer From Bruce 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.

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. Listen & Subscribe on: iTunes / Stitcher / Podbean / Overcast / Spotify Contact Info Website: www.spiritspeaks2.me Contact Laura: laurahoorweg@gmail.com Facebook: www.facebook.com/groups/SpiritSpeaksToMe Most Influential Person My meditation teachers Effect On Emotions 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. Suggested Resources Book: Surfing the Himalayas by Frederick Lenz Book: The Seat of the Soul by Gary Zukav App: Calm / Headspace / Balance Related Episodes Manifesting Through Flowdreaming; Summer McStravick Leading with Grace Under Pressure; John Baldoni Mindfulness, Quantum Physics and Healing With Dr. Anastasia Chopelas Offer From Bruce 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.

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. Listen & Subscribe on: iTunes / Stitcher / Podbean / Overcast / Spotify Contact Info Website: https://www.simonewright.com Book: First Intelligence: Using The Science and Spirit of Intuition by Simone Wright Most Influential Person Jesus The Christ Effect On Emotions 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. Suggested Resources Book: The Untethered Soul by Michael A. Singer Book: First Intelligence: Using The Science and Spirit of Intuition by Simone Wright App: n/a Related Episodes Intuition, Spirituality, and Our Inner Voice; Mary Ann Bohrer Be Reconnected To Your Forgotten Intuition; Marci Moberg The Best Way Out Is Always Through; Joze Piranian Offer From Bruce 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.

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. Listen & Subscribe on: iTunes / Stitcher / Podbean / Overcast / Spotify Contact Info Website: https://womensmeditationnetwork.com Meditation Themes 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.     Related Episodes Use Meditation to Master Yourself; Ashley Williams Peace and Calm Meditation Your Life IS Meditation; Mark Van Buren Offer From Bruce 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.

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. Listen & Subscribe on: iTunes / Stitcher / Podbean / Overcast / Spotify Contact Info Website: ultimatesuccessblueprint.com Most Influential Person Wayne Dyer Effect On Emotions 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. Suggested Resources Book: The Power of Now by Eckhart Tolle App: Youtube Related Episodes The Horsemanship Journey; Shane Jacob How Horses and Mindfulness Lead to Trust and Communication; Debbie Roberts-Loucks Grow your Business, Health, and Happiness; Sheena Cantar Offer From Bruce 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.