You have time: a meditation podcast

Welcome to the You Have Time Podcast, a short-form podcast uploaded every Tuesday to help you live your best life. I'm Fran, your guide to everything mindfulness and meditation. Do you know what else helps you live your best life? Community! But how? Listen to the rest of today's episode to learn about how community leads to greater success than working in isolation. Humans are social creatures. I often think of social interaction as a big game of the Sims, which I believe is one of the biggest-selling PC games of all time. For those who don't know, the Sims is like a life simulation game where you can create and play different characters, give them jobs, create families, and fulfill their life needs. Each Sims character has different meters where they measure their health overall, which is inclusive of a social needs meter. Once it gets too low, your sim will cry and suffer from loneliness. This is similar to how real life is, although not as dramatic and robotic, we thrive when we are connected to others and can share our passions, dreams, and aspirations. The people we surround ourselves with can lift us up, cheer us on, and push us beyond where we might normally thrive. Having a community means access to a diverse range of skills and expertise. While this doesn't happen in the Sims, We achieve remarkable results when we can collaborate --- Support this podcast: https://podcasters.spotify.com/pod/show/youhavetimepodcast/support

Welcome to the You Have Time podcast, a short-form podcast focused on mindfulness and meditation with a new episode uploaded for you to listen to every Tuesday morning. I'm Fran, your friendly mindfulness guru. Today's episode acts as a guide to help inspire you to follow your own path to success and will give you practical steps to help you on your transformative journey. Let's dive right in…. The first step you want to take in following your own path to success is to take a moment to define your success. What does success mean to you? What are your core values, passions, and aspirations? How do they continue to show up for you and define you as a person? Reflect on this and incorporate your mindful journaling practice by journaling about success, how you define it, and where you've experienced it. --- Support this podcast: https://podcasters.spotify.com/pod/show/youhavetimepodcast/support

Welcome to the you have time podcast, a short form podcast uploaded every Tuesday, focused on how to incorporate mindfulness into your life to live your best life. Today's episode is focused on stillness and the role it plays in your life. I will also provide a meditation to help you cultivate stillness in the current moment. --- Support this podcast: https://podcasters.spotify.com/pod/show/youhavetimepodcast/support

Welcome to You Have Time podcast, a space dedicated to supporting your journey of self-discovery and inner growth. In today's episode, we'll explore the theme of loneliness and delve into mindful journaling prompts that can help you deepen your understanding of loneliness, nurture connection within, and cultivate a sense of belonging. Loneliness is a universal human experience, and by mindfully exploring it, we can find new perspectives and possibilities for personal transformation. I will guide you through a journaling practice today to help you explore these possibilities for personal transformation. You can take each segment or prompt of today's episode and write them over the course of days or all at once if you have plenty of time for self-reflection. --- Support this podcast: https://podcasters.spotify.com/pod/show/youhavetimepodcast/support

Today's episode will be a follow-up to last week's episode which was focused on how to be more teachable. The content and guidance I will share today is about why being teachable is important and I'll provide some mindful journaling prompts to help you think about being more teachable on an ongoing basis. Being teachable means that you are open to the possibilities that can appear once you consume new information. Being teachable allows you to make connections and notice things that weren't there before. By being teachable you demonstrate your growth mindset, to yourself, further enforcing the habit, and to others who may watch you and want to learn from you. --- Support this podcast: https://podcasters.spotify.com/pod/show/youhavetimepodcast/support

Hey there everyone! I'm so excited to welcome you back to the Have Time Meditation podcast. As your friendly mindfulness guide, I want to create a space where you can learn and grow with ease. That's why I share this short-form podcast with you every Tuesday. In today's episode, we'll be discussing how to mindfully increase your ability to be teachable. So sit back, relax, and let's dive in together! Being teachable is such an important quality to cultivate in life. It allows us to continuously learn, grow, and improve ourselves. To be teachable means having an open and receptive mindset, being willing to take in new information, and applying that knowledge to improve oneself or one's circumstances. This involves being curious, asking questions, and challenging one's beliefs and assumptions. A teachable person is open to feedback and constructive criticism and is always seeking ways to learn, grow, and improve. In essence, being teachable is about being humble, open-minded, and willing to embrace change. --- Support this podcast: https://podcasters.spotify.com/pod/show/youhavetimepodcast/support

Welcome to the You Have Time podcast, a short-form podcast uploaded every Tuesday aimed at helping you adopt mindfulness practices into your everyday life. My name is Fran and I'm your guide in all things mindfulness and meditation. Today's episode is the 2nd episode in a 2 part series about overthinking. This episode features a meditation while the previous episode features mindful journaling prompts to bring us outside of our heads and back into the present. As we discussed in last week's episode, Overthinking is the act of dwelling on thoughts, ideas, or problems for an extended period of time. It can lead to anxiety, stress, and even depression. Mindfulness is the practice of being present, aware, and non-judgmental of our thoughts and experiences. By practicing mindfulness, we can learn to recognize when we are overthinking and shift our focus back to the present moment, reducing stress and anxiety. One way that we can practice mindfulness is by practicing meditation. Meditation has several benefits that I've elaborated on in previous episodes, such as breathing to take a break, body scan to relief tension, and reducing anxiety overall. --- Support this podcast: https://podcasters.spotify.com/pod/show/youhavetimepodcast/support

Welcome to the You Have time podcast, where we let our imaginations run wild to envision and manifest our best selves. My name is Fran, and I'm your guide in all things mindfulness to help you realize your best self. This podcast is uploaded weekly every Tuesday morning and it's short form so that you can listen on the go. Today's episode is the first part of a 2 part series on overthinking. Do you find yourself constantly analyzing every situation or decision you make? Do you have trouble making even small decisions, because you're afraid of making the wrong choice? These could be signs that you are overthinking. Overthinking can lead to anxiety, stress, and indecisiveness, and can keep you from living your best life because you may be stuck in a spiral of thoughts that take you away from the present moment. And if you are anything like me, you may be justifying your overthinking habits by telling yourself that you just have an active imagination. --- Support this podcast: https://podcasters.spotify.com/pod/show/youhavetimepodcast/support

Welcome to the You Have time podcast, a short form podcast, uploaded every Tuesday, that provides you with mindfulness prompts and meditations to help you live your best life. In today's episode, I discuss strong emotions, such as anger and resentment, and provide a meditation to help you diffuse strong emotions at any point in time. Anger is such a strong emotion, and we often feel anger in reaction to circumstances or people we can't control. Imagine that last incident that you had where someone really made you upset or where you were upset over a situation that you couldn't control. How did you feel in that moment? Did you feel emotional or that you had a loss of control? How did you feel maybe an hour after? OR even the next day? Did you still feel the same strong emotion? Maybe not. --- Support this podcast: https://podcasters.spotify.com/pod/show/youhavetimepodcast/support

Welcome to the You Have Time podcast, a podcast to help you become your best self by adopting mindfulness and meditation practices. Today's episode serves as a reminder that it is never too late to do what your heart desires. Over the last 6 months, I've been working hard to grow my YouTube channel, to create content that is related to another niche, food. I prepare nourishing meals and treats that help me to be my most optimal self throughout the workday. I also make an effort to explore different cuisines in Los Angeles. This is something I would do regardless of if I was recorded, and while it doesn't necessarily align with my goals for this podcast, I find that making this type of content makes me happy, and it's fun to gradually see myself improve every day. However, I didn't always have what I like to call a “go to grow” mindset. I often felt discouraged and even compared myself to other YouTubers in my niche, my region, and who created content similar to mine. I felt discouraged at times when my content didn't grow, and would even get on TikTok and felt even more discouraged, feeling like content and social media is a young person's game. BUT It's not. --- Support this podcast: https://podcasters.spotify.com/pod/show/youhavetimepodcast/support

Welcome to the You Have Time podcast, a safe space to let you know you aren't the only one attempting to make a great living by surviving corporate America. Each episode is less than 10 minutes to get you started with your day, started with a moment of reflection, or calm, with some of my episodes featuring meditations. I'm your friendly mindfulness guide, Fran. Today's the first episode of my 6th season! Welcome back to returning listeners. I hope you have been experiencing peace and joy in every moment. We are getting this season started with a reminder that you are exceptional and irreplaceable. If you didn't already know, I'm here to tell you, you are more than what you realize. Later during this episode, I will feature some affirmations to help you remember that you already have the answers to your purpose and path, and that alone, is powerful. --- Support this podcast: https://podcasters.spotify.com/pod/show/youhavetimepodcast/support

Welcome to the You have time podcast, a short-form podcast uploaded every Tuesday to help you recognize your greatness and show it to the world. Today's episode is focused on imposter syndrome. In the past, I've featured affirmations for imposter syndrome and today I'll talk a little about imposter syndrome, what it means, and how to mitigate it. With fewer opportunities to connect and celebrate success, remote work is intensifying impostor syndrome. Organizations should ensure that work is still being recognized and championed in remote environments on a daily basis, and that new hires have support structures in place to instill confidence.” According to Asana: Imposter syndrome is a sense of self-doubt related to work accomplishments. You might have feelings of phoniness and think you don't deserve your job. Oftentimes, imposter syndrome makes you feel like you're tricking your coworkers into thinking you're good at your job. --- Support this podcast: https://podcasters.spotify.com/pod/show/youhavetimepodcast/support

Welcome to the You Have Time podcast, a short-form podcast uploaded every Tuesday to help you live every day full of energy, excitement, and fulfillment. Today's episode will be short and sweet, featuring a 3-minute energizing meditation to help you actively conquer your day. Let's move beyond the to-do list to cultivate our energy and get today started. --- Support this podcast: https://podcasters.spotify.com/pod/show/youhavetimepodcast/support

In this video, we'll be discussing how anxiety can prevent us from achieving our full potential and living our best lives. Anxiety is a common mental health condition that affects millions of people worldwide. It can cause a wide range of symptoms, including nervousness, fear, and panic attacks. These symptoms can make it difficult to focus, be productive, and achieve our goals. However, it's important to remember that anxiety doesn't have to control our lives. In this video, we'll be sharing some practical tips and strategies to help you manage your anxiety and become your best self. We'll be discussing topics such as mindfulness, meditation, exercise, and therapy. We'll also be sharing personal stories and experiences from people who have successfully overcome their anxiety and achieved their goals. So, whether you're struggling with anxiety or simply looking for ways to improve your productivity and self-care, this video is for you. Don't let anxiety hold you back from living your best life. Join us and learn how to overcome anxiety and become your best self! Thanks for watching, and don't forget to subscribe to our channel for more valuable content on self-help and productivity. --- Support this podcast: https://podcasters.spotify.com/pod/show/youhavetimepodcast/support

Welcome to the You Have time podcast, a weekly short-form podcast, uploaded every Tuesday, here to guide you to reflect, adapt, and grow to become your best self. My name is Fran and I'm your guide to all things mindfulness, productivity, self-care, and intentional living. Today's episode is focused on social anxiety and the impact that social anxiety can have in the workplace, and also what to do about it. I am not a mental health professional and the guidance provided in today's podcast is based on my own individual experiences. If you need further guidance, I recommend seeking out professional help. According to the National Institute of Mental Health, social anxiety is defined as "a persistent fear of one or more social or performance situations in which the person is exposed to unfamiliar people or to possible scrutiny by others." While there is no known cause of social anxiety, it can often lead to a jolt of imminent fear as well as irrational thoughts and behavior, says Veroshk Williams, PhD, a clinical psychologist in San Juan, Puerto Rico. --- Support this podcast: https://podcasters.spotify.com/pod/show/youhavetimepodcast/support

Welcome to the You Have Time podcast, a short-form podcast uploaded every Tuesday for you to learn and experience the ups and downs of life while remaining calm, mindful, and at peace. Today's episode is a recurring topic filled with reminders about the comfort zone and stepping out of it. Let's step out of our comfort zone into a better version of ourselves and enjoy the journey. We make a choice to feel good or to get uncomfortable every day. Do things that your future self will thank you for. The future growth that you want to experience is outside of your comfort zone. When you find discomfort as a result of a choice that you are making that you know will benefit you in the long run, keep pushing. --- Support this podcast: https://podcasters.spotify.com/pod/show/youhavetimepodcast/support

Welcome to the You Have Time podcast, a weekly short-form podcast, uploaded every Tuesday to help you reduce stress and anxiety while you contribute your best thoughts and present as your best self at work. Today's episode features a short meditation to help you reduce your anxiety and reframe your mind for positive thinking. Anytime you are experiencing stress or want to reframe your thoughts around a stressful situation listen to this meditation. --- Support this podcast: https://podcasters.spotify.com/pod/show/youhavetimepodcast/support

Welcome to the You Have time podcast, a short-form podcast uploaded every Tuesday to help you cultivate your energy mindfully as a productive professional. Today's episode will provide you with tips for public speaking as an introvert. As a fellow introvert, in the past, I've experienced wanting to preserve my energy for alone time or my passion projects and not using my voice at times when I'm given the opportunity and room to do so. However, I no longer let my willingness or lack thereof to speak stop me from showing up as myself and adding value to discussions or showing up as a subject matter expert. The tips provided in this episode are tips that I've cultivated over time based on my personal experience. In Susan Cain's book, “Quiet: The Power of Introverts in a World that Can't Stop Talking”, she elaborates on what it means to be an introvert in our society and some of the benefits to introversion. Cain says “We don't need giant personalities to transform companies. We need leaders who built not their own egos but the institutions they run.” Know that if you are an introvert, you have the power to make an impact. Throughout her book, Cain makes recommendations for how introverts can flourish, which inspired today's episode and the tips that I will provide today. While these tips are applicable to introverts, know that this information may apply to extroverts as well. I truly believe our personalities shift and mold based on our experiences. --- Support this podcast: https://podcasters.spotify.com/pod/show/youhavetimepodcast/support

Welcome to the You have time podcast, a short form podcast, uploaded every Tuesday morning, providing you with tips to help you survive and thrive as you hone your craft, whether that is entrepreneurship, a corporate role, or creative freelancing. My hope for today's episode is that you take some guidance on working with uncertainty, instead of working against it. Uncertainty is defined as the state of being undefined or unknown, and it can be quite frustrating not knowing what is going to happen or the state of where things are that may impact you. I'll tell a personal anecdote from my experience that may be helpful for you all. I'll start this story by saying that one person's experience or feeling of uncertainty in the workplace or in collaboration can be felt by many and shared with others. Oftentimes, it feels that we are managing emotions in a silo, or that we are on our own in regard to what we are going through. I've found comfort in discussing feelings of uncertainty with others and it has brought me closer to other people that I work with who may have similar feelings. --- Support this podcast: https://podcasters.spotify.com/pod/show/youhavetimepodcast/support

Welcome to the You Have Time podcast - your weekly short-form podcast to help you be more productive as a professional, entrepreneur, or content creator. I'm Fran and I'm here to remind you that you have plenty of time to do with the world, and the important aspects of your life are managed by managing your time and inputting time towards things that matter. Today's episode is focused on highlighting how I view productivity as someone who has created this podcast and hopes to cultivate a community of like-minded individuals who are learning how to navigate this complex world where it feels like we don't have time for anything that matters to us. --- Support this podcast: https://podcasters.spotify.com/pod/show/youhavetimepodcast/support

Welcome to the You have time podcast, a short form guide to mindfulness in the workplace, uploaded weekly every Tuesday. Today's episode will be focused on what it means to be unique in the workplace and how thinking differently may add value in ways we don't realize. While my main audience for today's episode is individuals who are working in Corporate America, please be mindful that these tips can be helpful for creators and entrepreneurs who work with various teams and audiences where they have to state their ideas broadly. When I reference “winning” in the workplace, I translate this as being successful, as we know not every position we will be in is a race or sports competition. In thinking about “winning”, I encourage you all to think about What leads to success at work? How do we define success at work? How do you define success for your current role, intent, and purpose? Viewing your personal definition of success first means that you can correlate your own values with that definition, and ensure that some of the actions you are taking aren't out of scope. --- Support this podcast: https://podcasters.spotify.com/pod/show/youhavetimepodcast/support

Welcome to the You Have Time podcast. Today's episode is focused on 6 Tips to Avoid Burnout. Burnout is a common issue that many of us face when we're working hard and don't take care of ourselves. In this episode, I'm going to share with you 6 tips to help you avoid burnout and stay motivated. --- Support this podcast: https://podcasters.spotify.com/pod/show/youhavetimepodcast/support

Welcome to the You Have time podcast - your weekly short form podcast for everything wellbeing, productivity, and intentional life improvement through mindfulness. Today's episode will be focused on how to be more productive while working from home. I will provide 5 accessible tips for anyone to follow to structure their day for ultimate productivity and time management. --- Support this podcast: https://podcasters.spotify.com/pod/show/youhavetimepodcast/support

I'm changing my podcast format a little - while my mission remains the same - to bring you all short-form content every week that will help you improve your life; my focus will be less on providing meditations during these weekly episodes. My focus has now shifted to discussing various topics and providing advice, without meditation. While meditation will be featured in some episodes, it will be lesser than majority. If you are interested in meditation, I advise that you check out apps like Headspace, Calm, Insight Timer, or check out my previous episodes which feature body scans, walking meditations, and deep breathing meditations. In today's episode, I discuss what it's like to adapt to change and to change your life experience by viewing change from a different perspective. If interested in more content, check out youhavetimepod on TikTok --- Support this podcast: https://podcasters.spotify.com/pod/show/youhavetimepodcast/support

Welcome to the You Have Time podcast. Today we are discussing how to approach goal planning mindfully in 2023. It takes a lot of work to set goals. Here are some tips to help you set realistic and achievable goals this year. It is important to establish a vision to begin mapping out where you want to see yourself in the next year. When thinking about the alotted time that we have in a year and how to best spend that time, it is important to keep your vision in mind. I do this, by creating a mind map, which I have recorded on my YouTube channel, your friend Fran. --- Support this podcast: https://podcasters.spotify.com/pod/show/youhavetimepodcast/support

Today's episode will feature the books I read in 2022 that will lead you to success in 2023. Most of these books are in the personal development category and I provide in-depth ratings and quotes that are significant to me from each book I read. #booktok #booktube #booktuber #2023books --- Support this podcast: https://podcasters.spotify.com/pod/show/youhavetimepodcast/support

Welcome to the You Have Time podcast! I'm your friendly guide in productivity and intentional life enhancement, Fran. As a 9-5 girlie, I know what it is like to feel like you don't have time to make your life meaningful or to enjoy life outside of the work we do every day. My podcast is here to guide you to a better version of yourself and to advise you on how to best spend your time through 5-minute episodes uploaded every week! The You have time podcast is here for you if you want to learn how to maximize your time and be more mindful as a professional, creative, or entrepreneur. If you are interested in more of my content, check out previous episodes or my YT channel, your friend fran, and follow me on tiktok at youhavetimepod. --- Support this podcast: https://podcasters.spotify.com/pod/show/youhavetimepodcast/support

Welcome to the You Have Time podcast, a safe space for flourishing relationships and a weekly short form podcast, uploaded every Tuesday, well every Tuesday within the timeframe of seasons. Today's episode is the 12th and final episode of season 4 and I hope to provide a quick meditation to help you visualize healthy and happy relationships in 2023. Social connections are great for our overall wellbeing and it is nice to invest in others, give back, and contribute to the overall wellbeing of others through shared experiences and socialization. Good relationships impact our lives and even our brains. Also, those people who belong to deep rooted communities even have been shown to live longer, see blue zone communities for more information. Today, I will feature a meditation to help you visualize and cultivate healthy relationships. This meditation will help you if you wish to establish new relationships or strengthen the ones you already have. --- Support this podcast: https://anchor.fm/youhavetimepodcast/support

Welcome to the You have time meditation podcast, a weekly short-form podcast, cultivated to help young professionals incorporate mindfulness into their lives. Today's episode will be focused on setting boundaries at work. This is the second part of a 2 part episode series where I will discuss setting boundaries for better relationships. While this episode may resonate more with people who work in a corporate environment, this may spark inspiration, growth, and knowledge for entrepreneurs as well. If you didn't have a chance to listen to setting boundaries in part 1, the focus of part 1 is on defining what boundaries are and setting boundaries at work. Check it out if you want, but it is not essential if you would prefer to listen to today's episode which solely focused on how we benefit from setting boundaries in relationships and examples of what setting boundaries in relationships look like. Boundaries help you establish a sense of mutual respect, protection, expectations, and support when interacting with others. Any relationship you have can benefit from boundaries, and although they can't be seen, they are always present in a healthy relationship. Boundaries allow you to appreciate a relationship for what you have created with someone, I would even argue that the relationship becomes more meaningful once boundaries are established and communicated honestly. --- Support this podcast: https://anchor.fm/youhavetimepodcast/support

Welcome to the You Have time meditation podcast, a weekly short-form podcast uploaded for you every Tuesday so that you can feel love and show love to yourself when you need it the most. Today's episode will feature a loving-kindness meditation that can be done by anyone. Metta Bhavana, or loving-kindness meditation is a method of developing compassion. It comes from the Buddhist tradition, but it can be adapted and practiced by anyone, regardless of religious affiliation. This practice is a way for you to show love to yourself and others, helping to increase your self-esteem, confidence, and compassion. You can use this meditation practice anytime you feel that you are feeling negatively toward yourself or others. --- Support this podcast: https://anchor.fm/youhavetimepodcast/support

Welcome to the You Have Time podcast, a short form podcast, updated every Tuesday, where you can envision and think about your future and how mindfulness might help you elevate. Today's episode is focused on goals and an explainer of goal systems. While this week's episode does not feature a meditation, check out the episode next week where I will guide you through a loving-kindness meditation to help you show compassion to yourself. Today, I hope to provide insight and knowledge about goal systems to help you grow and reach your goals. I will reference the book, Atomic habits, by James Clear. So, What are goals? What are goal systems? How do they differ? How do they support one another? --- Support this podcast: https://anchor.fm/youhavetimepodcast/support

Welcome to the You have time meditation podcast, a weekly short-form podcast, cultivated to help young professionals incorporate mindfulness into their lives. Today's episode will be focused on setting boundaries at work. This is the first part of a 2 part episode series where I will define what boundaries are and provide a few questions for you to consider in order to think about if you need to establish boundaries at work or not. While this episode may resonate more with people who work in a corporate environment, this may spark inspiration, growth, and knowledge for entrepreneurs as well. This year, there has been quite a bit of discussion about a term named “quiet-quitting” on TikTok. Quiet quitting is defined as when employees are "quitting" going above and beyond and declining to do tasks they are not being paid for. While COVID has changed how a lot of us work and think about work, I do think there has been an element of quiet quitting prior to the pandemic and I don't think it's necessary to define the choices we make work by a term like “quiet quitting.” There are some days, weeks, and months, where we are tired, and that's okay. Why do we have to define what that means by coining a term? I digress, now to my story about boundaries that is semi-related to my thoughts on quiet quitting. --- Support this podcast: https://anchor.fm/youhavetimepod/support

Welcome to the You have time mediation podcast, a safe place to help you listen, learn, and understand how to incorporate mindfulness, meditation, and healthy habits into your life. Today's episode is focused on embracing change, together, we will meditate and utilize affirmations to help you embrace change. C.S. Lewis once described humans and our behaviors like an egg. “You cannot go on indefinitely being just an ordinary, decent egg,” he said. “You must be hatched, or go bad.” This quote captures the essence of a growth mindset and advises us to adapt and embrace change as a part of our lives. You may have also heard a quote that is similar that advises that change is the only thing that is constant in our lives. While I have covered this in previous episodes, such as last season's focus on the Growth mindset, today, I am hoping to provide you with affirmations that you can utilize at any point to remind yourself to embrace any changes that you are facing you may find challenging to accept. --- Support this podcast: https://anchor.fm/youhavetimepod/support

Welcome to the You have time meditation podcast, your weekly moment of self care and self kindness. Today's episode will feature affirmations and a meditation on self love that will activate your parasympathetic nervous system. Hopefully you feel a boost of self love from using this mediation episode. Feel free to share on your socials or with loved ones if you enjoy it. There are many ways that we can take care of ourselves and express self-love. We can read uplifting poetry, pamper ourselves with massage, take long walks in nature, or reach out to a friend (or therapist) for support. As yogis, we can also turn to our practice. I've personally discovered that meditating on self-love allows me to reconnect with my heart—to remember that I am worthy of love, especially my own. Meditating on self-love gives me permission to get real and vulnerable with myself. Sitting with my thoughts and feelings, rather than pushing them away, is itself an act of love. --- Support this podcast: https://anchor.fm/youhavetimepod/support

Welcome to the You have time meditation podcast, your one-stop shop for everything mindfulness, to help you succeed while working from om or working from home. Over the last 6 months, I've paid over 100 dollars in “No show/late” fees from a local fitness center, and by local, I mean right down the street, less than 10 minutes away walking. Week after week, I planned to attend class on time and wake up early enough to avoid a no-show fee, and work out my body according to my goals. Earlier in 2022, I planned to go to this class repeatedly for the entire year 2022 as it would support other purposes related to my physical fitness and health, another plan I had that I'm abandoning. I'm done planning things. While I desire to have an overarching mission, values, and vision for my life, to the ever-changing, slightly unpredictable, seasons of my life, I no longer desire to plan every single moment of my life down to the tee, I even want to avoid wedding planning lol, well, for now, but why do I feel like this and what's next? --- Support this podcast: https://anchor.fm/youhavetimepod/support

This thought pattern, which the American Psychological Association also calls dichotomous or polarized thinking, is considered a cognitive distortion because it keeps us from seeing the world as it often is: complex, nuanced, and full of all the shades in between. An all-or-nothing mindset doesn't allow us to find the middle ground. And let's face it: There's a reason most people don't live on Everest or in the Mariana Trench. It's hard to sustain life at those extremes. Most of us engage in dichotomous thinking from time to time. In fact, some experts think this pattern may have its origins in human survival — our fight or flight response. But if thinking in black and white becomes a habit, it can: hurt your physical and mental health sabotage your career cause disruption in your relationships According to psychological research, thinking in binary terms can actually change the way we perceive the world, effectively conditioning us to miss nuance. --- Support this podcast: https://anchor.fm/youhavetimepod/support

Welcome to the You have time meditation podcast, a podcast that provides mindful solutions to help you improve your life. I'm Fran, your friendly meditation guide and coach. Today's episode is about how to remain calm in the midst of chaos with meditation to supplement your ongoing practice of staying calm. There's a lot going on right now, from inflation to literally anything that is reported in the news on a daily basis, to a recession, to job layoffs. How do we keep it all together with all the crazy things going on in the world after a pandemic and while we are in the middle of another pandemic? While we can't ignore the present day that we live in and the things that impact our everyday lives, we continue to live in many complex feelings, such as stress, anger, and fear. --- Support this podcast: https://anchor.fm/youhavetimepod/support

Welcome to the You have time meditation podcast. My hope is that you are able to take time for yourself daily, amidst all the chaos and work taking place in your life. This podcast is uploaded on a weekly basis and each episode is 10 minutes or less. Today's episode is focused on our attempts to hustle hard in our capitalist society. I have an associate who often says you have to slow down to lead quickly. In America, the hustle culture is embedded in a lot of things we consume, the media, social media, and even motivational resources that we seek in various platforms. There is an overarching belief that the more you accomplish and do, the better off you are. I'm here to say that hustle culture is toxic and busier does not equal better. but what happens we when slow down? --- Support this podcast: https://anchor.fm/youhavetimepod/support

Welcome to the You have time meditation podcast. My hope is that you are able to take time for yourself daily, amidst all the chaos and work taking place in your life. This podcast is uploaded on a weekly basis and each episode is 10 minutes or less. Today's episode is focused on our attempts to hustle hard in our capitalist society. I have an associate who often says you have to slow down to lead quickly. In America, the hustle culture is embedded in a lot of things we consume, the media, social media, and even motivational resources that we seek on various platforms. There is an overarching belief that the more you accomplish and do, the better off you are. I'm here to say that hustle culture is toxic and busier does not equal better. but what happens we when slow down? --- Support this podcast: https://anchor.fm/youhavetimepod/support

Welcome to the You have time meditation podcast, your weekly podcast to help you improve your career by incorporating mindfulness. How can mindfulness help your career? By helping you establish executive presence. What is executive presence? According to Forbes, executive presence is simply described as the ability to instill confidence, both in subordinates and senior leaders, that you are able to complete tasks and do great things for your organization. This is what separates the workers from the leaders and can get you to the next level. You gain more opportunities, own the room, and know exactly how to work the room. But what does this have to do with mindfulness? Mindfulness allows you to practice being present in the moment and in order to establish executive presence, you have to demonstrate that you are attentive, present, and thinking clearly. Today I will feature a meditation that will help you think clearly, to focus on the present and therefore assist with establishing your executive presence.

Welcome to the You have time podcast, your short form weekly podcast to help you become more mindful as you work and grow in your career. Thank you for tuning in and welcome to all of the new listeners. Today's episode will be a guided stretch that will help you improve your posture.

Welcome to the you have time meditation podcast, a short-form podcast to help you incorporate mindfulness into your career and life. Today's episode will be focused on how I manifested a dream job, part of my experience was manifesting and the other part was actually taking action steps. In a previous episode, I discuss the growth mindset and there are some components of having a growth mindset that played into my experience seeking a new job. I was intentional with what I was seeking and stepped out into a zone that felt uncomfortable to seek an opportunity that would help me grow. Sidenote: I love alliteration and today's letter is the letter P. Practice, patience, perspective, positioning, and preparation. In one form or another, I was able to do these things to get me to my next job opportunity.

Welcome to the you have time meditation podcast! Today's episode will be a meditation for body awareness and acceptance. Part of establishing a meditation practice is being aware to many moving things, many moving thoughts at once. By focusing on our bodies and the feelings we may cultivate with our bodies, we can strengthen how we learn and listen to our body in lived experiences. Mindfulness and meditation can help us learn to accept, love, and bend our bodies to accept new challenges and new experiences.

Welcome to the You have time meditation podcast, your weekly short form guide to mindfulness and meditation. Today's episode is a short and quick mid day meditation break. I like to feature one episode where I solely provide a relaxing meditation every season, so if you get done with this one and want more, feel free to listen to previous episodes.

Welcome to the You have time meditation podcast, episodes are uploaded every Tuesday to help you incorporate mindfulness and meditation into your life. Today's episode is focused on the topic of establishing a growth mindset and how having a growth mindset has an effect on a version of mindfulness that you may adopt. When you think of growth mindset, you might be thinking of how to grow in your career or in a specific space in your life or if you are unfamiliar, you may think of nothing at all. There are many benefits to cultivating a growth mindset, including learning, boosting your performance, shifting how you think about various situations, and pushing yourself out of your comfort zone to achieve things that you didn't think were possible. Mindsets are just beliefs. They're powerful beliefs, but they're just something in your mind, and you can change your mind. - Carol Dweck I would like to share my story with you all about how I use growth mindset to create this podcast.

Welcome to the You have time meditation podcast, your weekly short form podcast that will help you establish a meditation practice and mindfulness habit. You can find episodes uploaded every Tuesday morning for you to enjoy in the morning, working from home, or during your commute to the office. Today's episode is focused on how to avoid the “sunday scaries.” The sunday scaries might be described as the anxiousness or angst you feel as you slowly have Sunday tapping you on your shoulder, reminding you that you are a few hours away from Monday. You may feel exhausted at the thought of Monday, or feel as if you don't want the weekend to end. While I think you should find work that makes you happy, and establish self care practices that allows the week to blend more seamlessly with relaxation - I know that can be challenging. It can be difficult to establish those self care practices and that's why this podcast exists. Beyond just establishing self care practices, you may be wondering what you can do to get rid of the Sunday scary feeling. I have some tips and towards the end of this episode, I will provide a meditation to help you visualize success.

Welcome to the you have time meditation podcast, a weekly short-form podcast that focuses on how to incorporate mindfulness into your busy life. This week's episode is focused on how productivity has an impact on min Did you know that a 2018 study published in Brain Imaging and Behavior confirmed what an older University of California study had shown: mindfulness training might improve your working memory. In these studies, mindfulness both "reduced mind wandering" and cut down on proactive interference, which is when things you've previously learned impede your ability to learn and recall new things.

This week's episode is focused on how to use mindfulness to prepare for your week ahead. When I think about preparing for the week ahead. I often write in a planner, but even if you don't have a planner or anywhere to keep track of your tasks and goals, you can take the steps that I discuss throughout today's episode. Welcome to the You have time meditation podcast - a podcast to help you focus and establish a mindful presence in your life. Episodes are uploaded on a weekly basis on Tuesdays. Each episode is 10 minutes or less, allowing you to focus and cultivate mindfulness and meditation on the go.

Digital minimalism is something that we should all practice, in some form. While there is no one size fits all version of digital minimalism, there are a wide variety of practices you can adopt based on your needs. Today's episode is focused on my reflection on digital minimalism. “Digital minimalism” is a concept defined by Cal Newton in his recent book of the same title. Cal's intention is to inform us, the readers, of ways to live a healthier life via adopting digital minimalism. During this episode, I elaborate on some of the major takeaways for me after reading this book.

Last week's episode featured breathing to help you relax and unwind and this week I will highlight how you can use meditation to help yourself work smarter. Some of the benefits of meditation are increased focus, awareness, and increased ease of adapting to problems as they arise. As a by-product, meditation can help you work smarter and focus to complete your goals in 2022. Listen here at the You Have Time meditation podcast for more meditation sessions, thinking prompts, and thoughts on incorporating mindfulness into your busy schedule.

Breathing meditation is one of the most popular methods to use for meditation. This episode will feature a moment for us to breathe together, a five-minute breathing meditation that will give us time to unite the breath, mind, and body. Find relaxation and renewed energy through this breathing meditation.