THE MINDFULNESS HABIT with Kirsty O'Brien

Welcome to the first episode of a series of interviews with entrepreneurs reflecting on the lessons they learned from COVID-19. Today I am speaking with Alana from Alana & Co, a New Zealand based maker of hand poured and hand crafted soy candles. Alana turned her hobby into a business in the middle of the lockdown in August 2021.In this episode Alana shares her experience of starting a business in lockdown, the power of collaborations and what she has learnt about herself along the way. Alana has such an amazing story with so many serendipitous turns Alana & Co was just absolutely meant to be! Connect with Alana at www.instagram.com/alana.and.co www.alana-co.com Connect with Kirsty : www.instagram.com/kirstyobrienofficial www.teamko.com.au If you'd love to share your story email me at pa@teamko.com.au

When you get stuck in your head too much you become ungrounded. Grounding brings you back to your back and centers your energy. This short breathing practice (less than 5 mins) will help you come back to your body and bring your attention to the present moment. You can use this simple grounding technique anytime throughout the day when you feel your mind racing and your energy becoming fatigued. www.teamko.com.au www.kirstyobrienofficial.com.au

This short practice will help you to calm a racing mind and relax tense and tight muscles. Throughout the day we can become unaware of how much tension we are holding in parts of our body. This stored tension affecting our mental clarity, overall wellbeing and sleep quality. As you focus on your breathing you can create a safe space for your mind and body. Calming the mind helps the muscles to relax and tension released. A few minutes nothing to do, nowhere to be. Connect with me : www.instagram.com/kirstyobrienofficial Free resources and book a free coaching call : www.teamko.com.au

How can a business thrive when it's team is exhausted? Burnout has become a key issue for business throughout the pandemic and impacts owners and employees in all industries and roles. This episode is a recording of my free lunch + learn session REINVIGORATE A TIRED TEAM, that was ran as a part of the NSW Small Business Month initiative in march 2022. Over the next 25 minutes you will gain some valuable insights and actionable strategies to bring a new focus to your leadership and re-energise your team. Connect with me on socials : www.instagram.com/kirstyobrienofficial Book a free coaching call : www.teamko.com.au Connect with me on LINKEDIN and be the first to find out about other free online lunch + learn events : www.linkedin.com/in/kirstyobrien https://www.smallbusinessmonth.nsw.gov.au/

We tend to get really good at thinking that we end up spending most of our day stuck in our heads and disconnected from our hearts. When the body relaxes the mind calms and the heart opens. In that space we are able to experience more wellbeing, deepened connection, clarity of thought. An open heart is a cheerleader and friend. In this episode I take you through a very quick breathing practice using the mantra RELAX THE BODY TO CALM THE MIND. CALM THE MIND TO OPEN THE HEART. Helping you to get out of your head and into a calm and relaxed state www.teamko.com.au www.instagram.com/meditatewithkirsty

Our mind is constantly wandering and in this episode I share how knowing when to set your mind free is a powerful tool in business. Strategic daydreaming, rather than wasting time, actually helps us to solve problems, unlock our creativity and think without limitations. Connect with me on Insta : www.instagram.com/kirstyobrienofficial Free resources for mindful entrepreneurship :

Healthy boundaries are the key to creating a business you love leading and a life you love living. In the daily running of your business it can be easy to say yes to everything and end up depleted and stressed. Creating and maintaining boundaries are crucial to your success. In this episode I share 4 tips for building healthy boundaries in your biz and protecting your energy as an entrepreneur. 1. Choose your partnerships carefully 2. Stop being on call 24/7 3. Set time limits 4. Have clear daily objectives. Thanks so much for listening. Find free resources here : www. teamko.com.au/stresstools Connect with me : www.instagram.com/kirstyobrienofficial

Self doubt is a natural part of life but as an entrepreneur it's vital you learn how to challenge your thinking so that you build the confidence you need to succeed. In this episode I share a simple exercise to help you stop self doubt in it's tracks and change the way you talk to yourself. Free resources for mindful entrepereneurship _ www.teamko.com.au/stresstools Follow me www.instagram.com/kirstyobrienofficial

It's the first episode of 2022 and let's kick it off by talking about your goals. I'm sharing with you a simple but powerful coaching tool that will help you close the gap from where you are to where you want to be. Create clarity around your priorities and pinpoint goals in the areas important to you for a successful and fulfilling life. Download my LEVEL 10 LIFE AUDIT worksheet for free on my website : www.teamko.com.au/stresstools Connect with me on Insta : www.instagram.com/kirstyobrienofficial If you're ready to smash your personal and business goals this year with the support and accountability of an expert coach book your first session in with me today : https://www.teamko.com.au/coaching

What are you anticipating when you approach most conversations? Stress is one of the biggest barriers to communication and it can have us approaching even the simplest conversations expecting a fight. In this episode Crystal Hinton, a theta healing instructor, talks about how the stories we are holding onto affect the way we communicate. Sharing actionable ways you can begin to joyfully approach communication. Helping you express how you feel clearly and confidently, even in difficult situations. We chat about How Crystal's Lupus diagnosis led her to theta healing (4:15) What are you anticipating? Setting the tone and energy in our communication (9:00) Building confidence in your communication (17:00) Interrupting our stress state with play (25:00) Theta healing downloads for confident and clear communication (37:00) Connect with Crystal : www.instagram.com/thelovejourneybycrystal www.facebook.com/thelovejourneybycrystal www.crystalignexperience.com Crystal Hinton helps driven entrepreneurs and leaders enjoy the heck out of their life by elevating their mindset and energy. She believes that self-love is the foundation for having guilt-free play and enjoying your life instead of working 24/7. She's living proof that you can have a wildly fulfilling personal life and career success. www.teamko.com.au www.instagram.com.au/meditatewithkirsty

Dr. Renee is a double board certified doctor who has been working with women for over 20 years and due to her own personal health challenges, she stepped outside the box of conventional medicine to take a radically different approach to heal herself from the deep depths of burnout. In this episode Dr. Renee and I talk about how libido is important to overall wellbeing and the impact of stress on intimacy and libido. Share this one with your girlfriends! Dr. Renee's personal experience with extreme burnout (2:00) Trying to do it all is burning you out! (15:00) How is your libido? (25:00) What is a low libido? (30:00) Getting out of your head and developing healthy coping mechanisms for stress (35:00) Connect with Dr. Renee Wallenstein here: Kaspira Elite Health Consulting www.drreneewellenstein.com Instagram www.instagram.com/drreneewellenstein Facebook: www.facebook.com/renee.wellenstein Youtube: www.youtube.com/c/DrReneeWellenstein Podcast: podcasts.apple.com/us/podcast/love-the-leap-with-dr-renee/id1465483819 www.teamko.com.au www.instagram.com/meditatewithkirsty

We're back on! It's been a minute but with managing lockdown, homeschooling, work, new puppy and my sanity .. I had to step back. If you're like me and coming out of restrictions this week you may also be feeling a little fatigued and caught up in unhelpful thinking. In this episode I share how you can reframe sh*tty thinking by meeting yourself with some grace.

As the world's first Business Reiki Master (TM) Sensei Victoria Whitfield helps empathic entrepreneurs and leaders stay grounded and clear as they navigate the emotional rollercoaster of business development, by using the power of strategic meditation. In this episode Sensei Whitfield shares why energy work is so powerful in the workplace. I especially loved Victoria's intuitive and heart centered approach and it was a joy to chat with her. - The power of energy work in business - Making money and spirituality. Why talking about money is such a hot button and readjusting your relationship with it to earn big and make your impact. (9:00) - Focusing on your own journey (20:00) - Embracing technology for energy healing professions (31:00) - Taking the woo out of energy practices in the workplace (35:00) - Join the 5 day challenge and raise your vibration to make the impact you've been called to! Sensei Whitfield is a published author, a successful six-figure energy healer, and has toured the world showing heart-centered and growth-minded leaders how to get connected to their Natural Intuition and truly be #Visionary, so they can work less and increase their impact. www.victoriawhitfield.com Join the 5 day challenge here : https://victoriawhitfield.com/master-manifestor-5-day-challenge/ Listen to Sensei Whitfield's 5 star rated Journeypreneur Podcast on iTunes. Connect on socials : Facebook.com/senseivictoriawhitfield linkedin.com/in/SenseiVictoriaWhitfield twitter.com @SenseiWhitfield instagram.com @SenseiWhitfield Connect with Kirsty : www.teamko.com.au www.instagram.com/meditatewithkirsty

For these next few minutes its ok to just be. Nothing to do and nowhere to be. This guided medi will help you to let go of what you can't control, release resistance and flow with what is. Don't listen to medi's while driving. www.instagram.com/meditatewithkirsty www.teamko.com.au

Have you been neglecting your energy and forgetting who the FCK you are lately? Emma Fitts is an Ayurvedic practitioner and energy healer and founder of Wholesome Living Ayurveda. Em is all about helping people on their journey of awakening their wild self, and to help them live in full alignment with their true authentic sovereign self – the beautiful mix of Cosmic and Earth roots. Em shares how to listen to the subconcious calling of your wild soul and care for your energy in a world full of distractions, uncertainity and technology. Bringing you back into connection with yourself and the Earth. In this episode we chat about - The science of life (5:20) - The different doshas (9:45) - Coming back into connection with the earth (12:00) - Procrastination as a stress response (23:45) - Getting out of your head (34:00) - The power of nature in the modern world (40:00) - Cutting our distractions (44:00) To connect with Em www.instagram.com/awakenyourwild_ https://wholesomelivingayurveda.com.au Follow Kirsty www.instagram.com/meditatewithkirsty www.teamko.com.au

Take a few minutes out for yourself to connect here with me and surrender to this present moment. This guided medi will help you to connect to the breath and gently use it to release anxiety and stress. There is comfort and ease with the flow of the breath. Let's take a collective deep breath together x Don't listen to meditations while driving. For free resources www.teamko.com.au Join the facebook community www.facebook.com/groups/teamkowithkirsty Sign up for the MINDFUL MONTH www.teamko.com.au/mindfulmonth

Krystal Holm is a feng shui designer and clutter expert and teaches soul-driven entrepreneurs how to use feng shui the right way to create peace & prosperity in all areas of their lives. In this episode Krystal shares how clutter is way more than a messy wardrobe and sh*t on your desk and how not dealing with it is blocking your breakthrough. Krystal also talks about mindfully creating self care spaces where you work to keep yourself in alignment with your business vison. This was a magic episode! - How Krystal designed her own life with feng shui - Your clutter is blocking your breakthrough (11:00) - What is feng shui? (15:00) - Creating self care spaces at work to put yourself in alignment with your business vision (20:15) - Your mess is your message (33:00) - The 5 steps to declutter your mindset. Krystal's free gift to walk you through the process (37:30) Access Krystal's free gift to declutter your mindset here : www.declutteryourmindset.com Connect with Krystal at www.krystalholm.com https://www.facebook.com/FengShuiKrystal/ https://www.instagram.com/krystal.holm/ https://www.youtube.com/channel/UCe5J1379XjotMWpFRhJONrQ Connect with Kirsty at www.teamko.com.au www.instagram.com/meditatewithkirsty Watch this interview on youtube https://www.youtube.com/watch?v=tmzXeoYD1Es&list=PLYj5IrYYuDNGVyJ6FdcVrs5dQh8f2zvms

The world is chaotic and noisy at times. The noise can leave us feeling depleted and disconnected from ourselves, from our centre. Exhausted and burnt out. By creating space each day to find stillness you will find deeper levels of relaxation, clarity and inner peace. Don't listen to medis while driving. www.teamko.com.au www.instagram.com/meditatewithkirsty

The practice of mindful breathing, even for just a few minutes, will support you to lower your stress and invite a feeling ease to your mind and body. This guided mindful breathing practice will support you to bring a relaxed awareness to your breath and this moment. Don't listen to medis while driving. www.teamko.com.au www.instagram.com/meditatewithkirsty join the private facebook group : www.facebook.com/teamkowithkirsty

Take a few minutes out for yourself to connect here with me and use your breath to drop into your body. The body scan supporting you to relax your mind and body deeply. Let's take a collective deep breath together x

From the 3rd - 9th May I ran a week of mindfulness CCIA challenge over on my Instagram page. Each day you could join me on IG for a live ten minute medi (replays are in my feed) and then I dropped a daily mindfulness practice. Helping you cultivate the mindfulness habit. It was a week to support you to show up and create space for yourself. A week to lower your stress and emotional reactivity and find more calm, clarity and focus. I also asked that if you joined me for the week, loved the practices, started to feel positive changes within to please donate $20 to THE CHILDRENS CANCER INSTITUTE (CCIA). CCIA have a mission to end children's cancers. $20 to support and honour the 20 children being diagnosed with cancer each week. In this episode I share why we fundraise for CCIA each year at this time and the week of mindfulness. Diving into each of the practices that will help you to cultivate the mindfulness habit. There is so much GOODNESS in this one! If you would like to donate please head to https://www.ccia.org.au/fundraisers/kirstyobrien - Why our family are so passionate about supporting The Children's Cancer Institute - Do something with awareness (%:12) - Practice gratitude (8:00) - Use a mantra (10:15) - Email and text mindfully (14:35) - Ditch multitasking (17:25) - Listen mindfully (20:55) - Create a 5 min breathing practice (22:55) Don't forget to follow me on IG at www.instagram.com/meditatewithkirsty www.teamko.com.au Thank you for being here Kirsty x

MINDFUL MAY CCIA CHALLENGE is running 3rd May - 9th May 2021. This week will support you to make MINDFULNESS A HABIT. Join me for a live ten minute medi on IG and I'll be sharing a daily practice to help you integrate mindfulness into your daily life. To support the challenge the medi this week is one you can use at night, before bed. Helping you have a deep and restful sleep. MEDI BEGINS AT 4:24 Listen with headphones. If you join me for a week of mindfulness and find the practices support you head on over and pledge your support by giving a donation of $20 to THE CHILDRENS CANCER INSTITUTE AUSTRALIA. CCIA have a mission to end childrens cancers and your donations go towards life saving research and treatment protocols for kids with cancer. $20 to honour the 20 children diagnosed each week. To donate and read more about our story please head to https://www.ccia.org.au/fundraisers/kirstyobrien Join me on IG at www.instagram.com/meditatewithkirsty Have a beautiful sleep dear one. I am grateful for you being here.

Just for these few minutes you have nothing to do, nowhere to be. Too often the noise of the world and within distracts us. This medi will help you to free yourself of attachments and overwhelm and find the peace in surrender and letting go. Allowing yourself to be fully present with yourself and this moment. Helping you to release your doubts and frustrations and open your heart and mind to the ease of this moment. FLOWING NOT FORCING. Let's take a collective deep breath together x Don't listen to medis while driving. Connect with Kirsty at www.teamko.com.au www.instagram.com/meditatewithkirsty www.facebook.com/groups/teamkowithkirsty

This guided meditation will support you to release doubt and limiting beliefs and feel more confident, calm and centered as you begin your day. Don't listen to medis while driving. Connect with Kirsty : www.teamko.com.au www.instagram.com/meditatewithkirsty

Each day we have this valuable window of time around the dinner table that is beneficial for our kids. In fact research has shown that eating together regularly can increase your child's self esteem, resilience and even their vocabularly skills. To help busy families connect and engage more at meal times, Aussie mum Danielle Barrett designed unique dinner conversation cards that contain a mixture of questions and games. Making family meal times easier, more engaging and a lot more fun too! In this episode we chat about - how AROUND THE TABLE was created (1:15) - the changes Danielle experienced in her own family by being more mindful and present (5:50) - doing it family style (12:50) - taking the pressure off meal times (16:40) - the benefits of eating together regularly (22:00) - Danielle's tips for creating connection around the table with younger kids.(25:11) Danielle is offering FREE shipping for all of April 2021 (aus wide) no code needed. Jump on the website to order. FB: familiesaroundthetable IG :families_aroundthetable www.aroundthetable.com.au www.teamko.com.au www.instagram.com/meditatewithkirsty

Take a few minutes out for yourself to connect here with me and use your breath to bring relaxation to your mind and body. This centering medi will help you observe without judgement or resistance and lean you fully into this moment. Let's take a collective deep breath together x Don't listen to medi's while driving. www.teamko.com.au www.instagram.com/meditatewithkirsty

I was so grateful to have Alison back with me this week to talk about how we can stop taking rejection personally and actually reframe it to build unstoppable confidence. There is always going to be times we get a no, that we experience failures and set backs, which is why it's so important we normalise this as part of the process and not use them to define our worth. Alison explains how when we reframe rejection we can use it as an opportunity to redirect and build our confidence in the process. In this episode we chat about : (2:25) Normalising rejection and failure as part of the process (5:20) Self rejection. When fear blocks us from taking action (10:45) How to stop taking rejection personally (24:15) Alison's confidence formula (32:50) Surrounding yourself with the right people (37:05) Switching your mindset to see rejection as a redirection (51:55) Confidently reframing rejection (55:00) Positive self talk and Alison and I share our favourite affirmations for confidence. To listen to our last episode together see EP 44 IMPOSTER SYNDROME WITH ALISON SHAMIR https://anchor.fm/mindfulaf/episodes/44--IMPOSTER-SYNDROME-WITH-ALI-SHAMIR-er2nrd Alison Shamir is a Career Coach, Confidence & Imposter Syndrome Specialist, International Speaker & former Corporate Executive. Alison empowers her audience with the knowledge, tools and methods they need to overcome Imposter Syndrome, build unshakeable Confidence and achieve the success they truly want. Her mission is to help women tame their inner critic and own their greatness. Website - https://alisonshamir.com/ Instagram - https://www.instagram.com/alisonshamir/?hl=en Facebook - https://www.facebook.com/alisonshamir/ Linkedin - https://au.linkedin.com/in/alison-shamir-67440b17 Find me at www.instagram.com/meditatewithkirsty www.teamko.com.au

This short guided medi will help you reduce stress. Supporting you to use your breath as an anchor to bring your mind and body into a relaxed and calmer state. To work with Kirsty and for free resources : www.teamko.com.au www.instagram.com/meditatewithkirsty

Manifesting .. a term that often gets a bad wrap as some type of out there "woo woo" concept. Which is why I love India's practical and logical approach to teaching the principles of manifestation. In this episode India explains how manifesting is actually a powerful tool to help you overhaul your thinking, expand your personal growth and achieve your goals. India also drops the most beautiful, heart centered advice I have ever been given for when you feel what you want to manifest is just to big! In this episode .. (1:35) India shares her story and journey to where she is today (8:10) What is manifesting? (15:00) Taking ownership of your future. Shifting your mindset into a space of possibility. (24:10) Getting out of your head and into your heart. How lack of self worth Fcks with your manifesting. (32:00) Alignment. Becoming an energetic match to what you want. (41:20) What to do when your desire feels too big. Growing into the version of yourself that can create your desires. Make sure you catch the goodness India drops here! (56:35) The most important yet most missed step of manifesting. Being in collaboration with the universe. India is a Mindset & Manifestation coach, deeply committed to guiding women to breakthrough their previous limitations, open themselves up to a new quality of life, feel empowered on their journey of spiritual & personal growth, and make the impossible, possible, as they go after their biggest goals and dreams, and heal their relationship with themselves on the way there! Links - Instagram: https://www.instagram.com/indiavine/ Podcast: https://podcasts.apple.com/au/podcast/about-that-life-with-india-vine/id1459728530 Website/Coaching program: https://indiavine.podia.com/projectyou FIND KIRSTY www.teamko.com.au www.instagram.com/meditatewithkirsty

This guided medi will help you to ground and protect your energy. As we move through the day we are constantly interacting and absorbing energy around around us. It's vital for our mental health and wellbeing that we protect and recharge our energy each day. Otherwise we end up burning ourselves out. www.teamko.com.au www.instagram.com/meditatewithkirsty

The practice of mindful breathing, even for just a few minutes, will support you to lower your stress and invite a feeling ease to your mind and body. This guided mindful breathing practice will support you to bring a relaxed awareness to your breath and this moment. Don't listen to medis while driving. www.teamko.com.au www.instagram.com/meditatewithkirsty

In this episode I am sharing 5 ways you can be looking after your mental health and prevent stress and burnout while managing your business. As a small business owner you face unique challenges and stressors every single day. It's vital you are looking after yourself and creating a workplace environment that supports your mental health and wellbeing. So you can not only be resilient to the daily challenges of small business ownership but also have enough energy left to enjoy the life your small business is helping you to create. Making small changes to the way you show up as a small business owner can have huge positive impacts on your health as a small business owner and the health of your business. Ready to invest in yourself and your team and implement a workplace wellbeing program? For your free 15 min consult head to www.teamko.com.au For daily mindful life + biz tips follow me : www.instagram.com/meditatewithkirsty

For these next few minutes its ok to just be. Nothing to do and nowhere to be. This guided medi will help you to release your attachments so that you can fully surrender to this moment and invoke feelings of inner peace and calm. www.teamko.com.au www.instagram.com/meditatewithkirsty Don't listen to meditations while driving.

Ever felt you're not good enough or don't belong? Ever doubted your success and felt like a fraud? You're not alone. But feeling like an imposter doesn't mean you are one! It's a thing. In this episode Alison dives deep into Imposter syndrome. Giving clarity on exactly what it is, how it keeps you stuck and what you can do about it. Sharing tips and strategies to intercept and redirect sabotaging behaviours to overcome imposter syndrome. In this episode we chat about .. - What is Imposter Syndrome? Alison breaks it down exactly and shares her own on again/off again relationship with it. (7:00) - Managing Imposter Syndrome. (12:40) - The distinction between Imposter Syndrome and self doubt. (17:50) - Alison's tips for gaining clarity and overcoming Imposter Syndrome. (25:20) - How Imposter Syndrome keeps you stuck and some questions to ask yourself. (39:50) - Building resilience and intercepting and redirecting sabotaging behaviours. (46:30) - Alison's book recommendations (53:50) Alison Shamir is a Career Coach, Confidence & Imposter Syndrome Specialist, International Speaker & former Corporate Executive. Alison empowers her audience with the knowledge, tools and methods they need to overcome Imposter Syndrome, build unshakeable Confidence and achieve the success they truly want. Her mission is to help women tame their inner critic and own their greatness. Website - https://alisonshamir.com/ Instagram - https://www.instagram.com/alisonshamir/?hl=en Facebook - https://www.facebook.com/alisonshamir/ Linkedin - https://au.linkedin.com/in/alison-shamir-67440b17 Find me at www.instagram.com/meditatewithkirsty www.teamko.com.au

Intention puts our focus in this moment and who we choose to be in this moment. Our day is created from our intention. Ask yourself these two questions in your breathing practice today. Who do I want to be today? How do I want to feel? www.teamko.com.au www.instagram.com/meditatewithkirsty

Bree Marie is a Pinterest Stategist, Podcast Host and shares openly her journey with anxiety, the impact it plays in her life and her business. She is also my good friend and ultimate cheerleader in life. Everyone needs a Bree in their corner!  In this episode we talk about the different things anxiety has taught each of us over the years. Sharing ways anxiety can affect behaviour and action in entrepreneurship and the tips we have found useful in deepening our self awareness around it, shifting perspectives and growing through it. Bree and I both believe deeply in the power of these conversations. If you takeaway one thing away from this always remember your anxiety doesn't need to prohibit you from doing the things you love. To quote Bree .. "it's just an obstacle to overcome. Anything is possible for you!" In this episode we chat about .. - Things Bree learnt about her own anxiety and business in the past 12 months - How anxiety can change or behaviours and the action we take and what this can look like when running your own business (8:50) - Deepening your self awareness around your anxiety. Our tips for managing your anxiety and your business. (25:20) - Taking a different perspective (47:00) You can find Bree's podcast LET'S GET INTO IT on all major platforms.  You can check out our past episodes together .. ep 5, 52, 141, 142 Connect with her over on IG at www.instagram.com/livingbreely Find more at www.teamko.com.au www.instagram.com/meditatewithkirsty

If you've been feeling stressed or anxious this guided medi using affirmations will help you to relax your mind and body and feel calmer. Music from https://www.zapsplat.com www.teamko.com.au www.instagram.com/meditatewithkirsty

Empathy transforms workplace culture and helps our teams, leadership and businesses to thrive. In this short episode I talk about what your workplace culture looks like when empathy is consciously woven into it. Plus 4 ways you can start developing empathy as a skill in your current role and begin to build it into your workplace. Whether you are a business owner, leader or employee there is something you can take away from this wellbeing series episode. For more information on workplace wellbeing and to book in a free 15 min wellbeing strategy session : www.teamko.com.au Daily Mindful life and biz tips over on IG : www.instagram.com/meditatewithkirsty

Take a few minutes out for yourself to connect here with me and use your breath to get out of your head and drop into your body. Nothing to do, nowhere to be. The practice of mindful breathing, even for just a few minutes will support you to lower your stress and invite a feeling of ease to your mind and body. This short medi will support you to bring a relaxed awareness to your breath and bring yourself fully to this moment. Find me at www.instagram.com/meditatewithkirsty www.teamko.com.au

Dr Orlena Kerek (MBChB from the University of Bristol, UK) trained as a pediatric doctor. She is now a family health advocate, empowerment mentor, pioneer, author, educator and mother. She helps families create healthy habits they love so they can all feel fit and fabulous without having to think about it. Dr Orlena shares how we can get in our own way when building new habits and her 3 step system for creating new habits that last. If you've been struggling to create a new habit Dr Orlena explains the importance of positively reinforcing our new habits and making bad habits difficult. In the episode we chat about - the 4 PILLARS OF HEALTHY LIVING and how routines, habits and systems can make your life easy and fun. - Dr Orlena's 3 step system for creating a new habit (12:50) - The importance of attaching an internal reward to our habits (18:25) - Performing a habit audit (23:55) - Making good habits stick and bad habits difficult (33:45) You can join Dr Orlena's HEALTHY HABIT CHALLENGE in Feb by joining her facebook group. Website is https://www.drorlena.com/ IG: https://www.instagram.com/dr_orlena/ FB group: https://www.facebook.com/groups/healthyhappyparenting LISTEN TO DR ORLENA'S PODCAST : FIT AND FABULOUS AT FORTY AND BEYOND

The world is chaotic and noisy at times. The noise can leave us feeling depleted and disconnected from ourselves, from our centre. Exhausted and burnt out. By creating space each day to find stillness you will find deeper levels of relaxation, clarity and inner peace.  Don't listen to medis while driving. www.teamko.com.au www.instagram.com/meditatewithkirsty

There is a beautiful creative energy and flow when feminine energy is fully embraced in our business. We now see that feminine energy qualities like connection, collaboration, intuition, flow and empathy not only have a place in the way we do business, but are actually strengths. Helping us to tap into our whole self throughout our entire day and find our joy and fulfillment - at work and home. In this episode we chat about - the qualities of masculine and feminine energy (3:33) - the misconception of feminine energy as a weakness in business (8:50) - avoiding burnout by harmonising your masculine and feminine energies (11:45) - tapping into your feminine energy at work for greater success, fulfillment and leadership We hope you enjoyed this episode. To connect with Kristabelle on IG www.instagram.com/ever.evolving.empath_ www.ascentionbeautybwt.com Find free resources at www.teamko.com.au Connect with Kirsty at www.instagram.com/meditatewithkirsty

This medi supports the mantra MY MIND IS CALM, MY BODY IS RELAXED. The breath can help you to ground into the present moment and bring your mind and body from a stressed state to a restorative state. Do not listen to medis while driving. www.teamko.com.au www.instagram.com/meditatewithkirsty

This morning medi will help you to center your mind, feel grounded and relaxed and move into your day with presence. Don't listen to medi's while driving. free resources at www.teamko.com.au Find me on IG at www.instagram.com/meditatewithkirsty Join the facebook community at www.facebook.com/groups/teamkowithkirsty

This short guided medi will help you reduce stress. Supporting you to use your breath as an anchor to bring your mind and body into a relaxed and calmer state. To work with Kirsty and for free resources : www.teamko.com.au www.instagram.com/meditatewithkirsty

Allow this moment to strengthen you and create a vibration of positivity and resilience. As we begin a new year this is an opportunity to reflect on and focus on the ways you have grown, overcame and embraced the challenges and uncertainities 2020 presented. I hope this medi supports you to release and allow. You are always WORTHY, CAPABLE, RESILIENT. Let's sit together and take a breath. Find more at www.teamko.com.au Connect on IG at www.instagram.com/meditatewithkirsty

Take a few minutes out for yourself to practice this loving kindness medi. The loving kindness medi helps you to develop your feelings of love and compasssion towards yourself and all other beings. The more you practice this meditation the more you will be able to let go of resentment, soften your inner voice and feel more empathetic.  Don't listen to meditations while driving. www.teamko.com.au www.instagram.com/meditatewithkirsty

It's all about the breath. Yet rarely are we actually utilising our breath as a tool to regulate our nervous system, lower our stress and tap into greater wellbeing. In this MINDFUL AF moment I take you through a controlled breathing exercise, showing you how to follow the breath and get out of your head and into your body. Calming and regulating your nervous system. We do so much thinking and just by following the breath you can just be. Nothing to do, nowhere to be. Just breathe with me for these next few minutes master your breath and observe what it teaches you. Follow me www.instagram.com/meditatewithkirsty Join the community www.facebook.com/groups/teamkowithkirsty Free resources or work with me www.teamko.com.au 

Let's take a collective deep breath together. Just for these few minutes you have nothing to do, nowhere to be. Just be with the breath, the body, this moment. Don't listen to meditations while driving. Connect with Kirsty at www.instagram.com/meditatewithkirsty www.teamko.com.au

Operation Happy Nurse is founded by Shannon McPeek, a neonatal ICU nurse in her fourth year of service. At the start of her career, Shannon deeply suffered from work-related anxiety. It was spirit-crushing, affecting both her personality and health. She felt isolated and didn't think anyone else could understand her struggles, but this couldn't have been further from the truth. Many of her colleagues and friends, she learned, were dealing with similar mental health issues. This realization motivated her to kick-start the non-profit community to help the nursing profession battle work-related stress, anxiety and depression together. By the end of 2020 nurses worldwide will have access to a stress relief haven and community of support unlike anything that has ever been available for their mental health and wellbeing, in and out of the hospital. I am excited to share Shannon's movement with you and how she is helping our lifesavers, caregivers and everyday superpowers and incredibly grateful to be also be one of the meditation teachers you can find in the haven. In this episode we chat about - What sparked the creation of Operation Happy Nurse (2:20) - What our everyday superheroes are facing as they start their careers (4:05) - All the goodness that can be found in the stress relief haven (6:10) - A nurses perspective working in the pandemic (16:20) - Tools for anxiety (25:00) If you would like to connect with Shannon to join Operation Happy Nurse or donate you can find more at www.operationhappynurse.com www.instagram.com/operationhappynurse

Just for these few minutes you have nothing to do, nowhere to be. Too often the noise of the world and within distracts us. This medi will help you to free yourself of attachments and overwhelm and find the peace in surrender and letting go. Allowing yourself to be fully present with yourself and this moment. Helping you to release your doubts and frustrations and open your heart and mind to the ease of this moment. Let's take a collective deep breath together x Don't listen to medis while driving. Connect with Kirsty at www.teamko.com.au www.instagram.com/meditatewithkirsty www.facebook.com/groups/teamkowithkirsty