Podcast appearances and mentions of bruce langford

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.

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.

Do you find yourself mindlessly scrolling through dating apps? Swiping right, swiping left, but getting nowhere? It's time to dial in some mindfulness to your dating life and beyond.  Mindfulness means living the present moment and being more intentionally aware.  In Episode 340 of The Charisma Quotient, “Mindfulness And Dating: Interview with Bruce Langford,” Kimmy sits down with Bruce Langford, a mindfulness coach, speaker, podcaster, and best-selling co-author of Cracking the Success Code. Bruce shares his personal story of finding his voice, and how he became so passionate about helping people find theirs through mindfulness. Kimmy and Bruce get into some techniques including the C.A.L.M method to incorporate mindfulness in your dating life, to help you stay present, give yourself permission to embrace a different outcome, and ultimately find love. Bonus: Bruce shares how he found the love of his life using mindfulness!  If you have difficulties being present and anxiety is paralyzing you to the point of it affecting your dating life, schedule a free private coaching call with Kimmy to talk about ways to help you. Book that here https://meetme.so/kimbreakthrough⁣ Charisma Quotient Podcast is available on Apple Podcasts, Spotify, and many of your other favorite podcast channels. ************************************************⁣ Kimmy Seltzer is a Confidence Therapist and Authentic Dating Strategist implementing targeted style, emotional and social intelligence to your life. ⁣ ************************************************⁣ Would you like to connect with Kimmy?⁣   Website:  https://kimmyseltzer.com/⁣   Chat:  https://meetme.so/kimbreakthrough⁣   Instagram: @kimmyseltzer   Twitter: @kimmyseltzer   Join her FREE Facebook Group Love Makeover Insiders:  https://www.facebook.com/groups/lovemakeovers  

Seclusion for wellbeing is today's topic. Lately, I've been spending a lot more time alone. I've been working on a project where I've been away from home for 5 or 6 days at a time. My wife enjoys her own space and is fine with more time alone. This extra seclusion has been happening for a couple of months now. This experience has left me feeling a new sense of gratitude and I feel refreshed. Listen & Subscribe on: iTunes / Stitcher / Podbean / Overcast / Spotify Contact Info Website: www.MindfulnessMode.com While seclusion may not be universally beneficial for everyone, some people may find certain advantages in taking time for seclusion and solitude to become more centered, focused, grounded, and happy. Here are five potential benefits: 1/ Reflection and Introspection Seclusion provides an opportunity for deep reflection and introspection without distractions, allowing individuals to delve into the thoughts, emotions, and inner workings of their minds. This can lead to greater self-awareness, clarity, and understanding of oneself, contributing to a sense of centeredness and emotional stability. 2/ Stress Reduction Being alone in a quiet, secluded environment can help reduce stress levels by providing a break from external stimuli and demands. This can promote relaxation, calmness, and a sense of inner peace, fostering emotional equilibrium and overall well-being. 3/ Enhanced Focus and Concentration Seclusion allows individuals to eliminate distractions and focus their attention on specific tasks, goals, or activities without interruption. This can lead to improved concentration, productivity, and performance, ultimately fostering a sense of accomplishment and satisfaction. 4/ Connection with Nature Secluding oneself in natural surroundings, such as a quiet forest or secluded beach, can facilitate a deeper connection with nature. Spending time outdoors, away from the hustle and bustle of daily life, can promote feelings of awe, gratitude, and interconnectedness with the natural world, which are associated with increased happiness and well-being. 5/ Personal Growth and Renewal Seclusion provides an opportunity for personal growth, renewal, and recharge. It allows individuals to disconnect from routine responsibilities and pressures, enabling them to rest, recharge, and rejuvenate both mentally and physically. This can lead to increased resilience, creativity, and a renewed sense of purpose and fulfillment in life. Suggested Resources Book: The Road To Moresco by Mark Jamilkowski Book: The Ancient Ceremonies Way by Rodolfo De Angeli App: Insight Timer Related Episodes Power Matters As We Search For Truth; Christian de la Huerta A Writer's Mindfulness; Lindsay Lees Disconnect from the World in a Dark Soundproof Sensory Deprivation Tank 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.

Mark Jamilkowski understands the persistence and resilience necessary to move forward on the path to fulfillment. He is a first-time author, co-founder of a healthcare start-up, and a husband and father. He enjoys music, reading and researching, games of strategy, photography, cooking, and writing. Mark authored The Road to Moresco, a historical fiction novel released in August 2023, to tell the incredible story of a mother and her daughter beginning in early 1900s Italy. The story of these persistent and resilient women is complex, intimate, and inspiring. Listen & Subscribe on: iTunes / Stitcher / Podbean / Overcast / Spotify Contact Info Website: www.Mark-Jamilkowski-author.com Book: The Road To Moresco by Mark Jamilkowski Most Influential Person My mom Effect On Emotions I'm a lot calmer and a lot more purposeful in the way that I talk. I'm a lot more aware of emotions creeping in, and I have the ability now to recognize them, understand where they are coming from in me for whatever's happening, and allow them to pass through me. I don't hold on to things like I used to. Thoughts On Breathing Going back to the yoga, there are a lot of breathing techniques that people will use to calm themselves down In a moment of crisis or extreme anxiety or anger. They may count down or do the alphabet in reverse. They may count to 10 or hold their breath. Those are one type of breathing exercise. Going back to my yoga practice, I have a breathwork sequence. My favorite happens to be what I call a kalabati or a breath of fire. You breathe out through your nose rapidly several times. Those breathing exercises in yoga are not meant to create a peaceful, mindful space but rather to awaken this energy inside you. Bullying Story I think everybody goes through some phase of being bullied in their life. I'm no exception to that. I've experienced bullying in my life. I know that, at the end of the day, in that moment, there is very little that can be done. The protagonist is going to do what they are going to do; they are going to be the bully. They have a variety of life situations, motions, and circumstances that are way beyond anybody's control and the ability to dissuade them at that moment in time. We can look as a society to try to remove and minimize the preponderance of those circumstances to try to remove the need to act out and to vent those circumstances and frustrations. I don't know that that's even possible. Suggested Resources Book: Journey to Ixtlan: The Lessons of Don Juan by Carlos Castaneda Book: The Road To Moresco by Mark Jamilkowski App: YouTube Related Episodes Learn How To Shift; Amy Scruggs Using The Success Principles During Challenging Times; Jack Canfield Conquering Depression Differently; Dr. Ardeshir Looking for ways to reduce stress and anxiety? I'm Bruce Langford, a coach and hypnotist who can help you overcome your inner bully and move forward confidently. Book a free coaching session by emailing me at bruce@mindfulnessmode.com with ‘I Am Determined' in the subject line. Let's discuss how you can take steps towards a more satisfying life.

Ray Schoenke has used the warrior mindset throughout his life to achieve success. He was among the earliest Polynesian NFL players and was inducted into the Polynesian Football Hall of Fame in 2015. He had a 12-year career as an offensive lineman in the NFL and developed a multi-million-dollar business while he was still playing football. During his business career, he was very active in public and civic affairs, including playing a significant role in the founding of the Special Olympics, and actively campaigning for three US Presidents. He has been named in the top 100 players in the history of the Redskins. Bill Clinton describes him as someone who “has led a fascinating life…[who] has never failed to stand up or speak out for what he believes.” His memoir, Fat Girl Sings, launched on Amazon in May, 2023. Listen & Subscribe on: iTunes / Stitcher / Podbean / Overcast / Spotify Contact Info Website: www.RaySchoenke.com Book: Fat Girl Sings: Discovering, Embracing, and Leveraging Racial Identity on the Football Field, in Business, and in Life by Ray Schoenke Most Influential Person Coach Bill Monaghan Effect On Emotions Emotions and mindfulness are a critical part of life. When you're going into a football game with 60 plays and then you have to know a variety of defenses. So when you walk up to the line and you have a play in mind, you have to know you are against a variety of defenses. All of a sudden they can change the defense. So then your mind has to switch over real quick. And you've only got seconds to execute. This goes on 60 times in a game. So mindfulness is incredibly difficult, and you have to keep up with it. And you have to practice and practice. And because of my versatility, I played all the backup positions on the line. So if anybody gets hurt, I'm the first up. So I might be on the regular left guard start, but then the right tackle gets hurt and suddenly I'm now going to play right tackle. In the middle of the game I have to remember everything on that side. Thoughts On Breathing As far as breathing is concerned, you have to be able to keep calm because you're under enormous stress. The defense is trying to create more stress. So they're changing positions. And also because if I just came in to replace somebody, then they're really trying to mess you up even more because you just got there. When you're in the middle of the game, they're trying to mess with your mind and screaming at you, and you're trying to remember the play. It's a big game, and you've got to be able to erase all that confusion and execute. Your mind has got to be strong. And I would have to work prior to the game and spend a week going over things mentally. I would rehearse the whole game in my mind. To me, 80% of the game was mental, and 20% was my physical ability.   Bullying Story Fat girl sings is the name of my book. People used to call me fat girl when I was 10 years old. I was fat and I was brown, I was in Texas. I was in grade school and all the kids were white. I was different. I was bullied. They started calling me fat girl and making fun of me. The older kids in the 6th grade would gang up on me. They would surround me and pull down my pants In front of everybody. That was a big thing, and it was very humiliating to me. I didn't know what to do and I didn't know how to deal with that. Suggested Resources Book: Fat Girl Sings: Discovering, Embracing, and Leveraging Racial Identity on the Football Field, in Business, and in Life by Ray Schoenke App: n/a Related Episodes Psychological Impacts of Sports Injury; Dr. Keagen Hadley How To Discover Your Career Purpose; Sean Sessel Connecting Diligence and Mindfulness with World Class Wrestler Riley Otto Are you experiencing anxiety and stress? I'm Bruce Langford, a practicing coach, and hypnotist who helps fast-track people like you to shed their inner bully and confidently move forward. Book a Free Coaching Session to get you on the road to a more satisfying life, feeling grounded and focused. Email me at bruce@mindfulnessmode.com with ‘I Am Determined' in the subject line. We'll schedule a call to discuss how you can move forward to a better life.

Asher Laub is featured today with the title, Striking A Chord. Asher began classical violin training at the tender age of 2 and had already performed with the Buffalo Philharmonic by age 13. Asher's expertise in trans-genre improvisation has led him to a career as a soloist in demand, performing at venues such as Madison Square Garden, Hammerstein Hall, Lincoln Center, the Jacob Javitz Center and across four continents.  Asher has also been featured on PBS, and has made headlines on CNN, WABC, and NBC and many other major news sources. Asher has performed meditative style music, yet he is also known for breakdancing across stages with his LED electric violin. He has also performed as a DJ violinist, bringing his experience as a live performer and technical prowess as an audio editing and mixing guru to countless clubs and stages across the country. Listen & Subscribe on: iTunes / Stitcher / Podbean / Overcast / Spotify Contact Info Website: www.AsherLaub.com Most Influential Person David Garrett Herbie Hancock Effect On Emotions I've had a tremendous amount of stress at different times this year. It sort of became a prerequisite to functioning normally and being productive. Otherwise there is no other way to achieve whatever level of success unless you have that built into your psyche. Also your ability to focus on the task at hand. Some people just do it intuitively. They don't need Yoga or Tai Chi; they just have mindfulness set in their brains. As a result, when they are in stressful situations or they anticipate stressful situations, their mind just sticks to the task at hand. I'm not one of those people. I need those tools we've been talking about. Music is also one of those tools. Thoughts On Breathing Deep breathing is very challenging for me because I get lightheaded very easily. That's something that takes a lot of practice. I'm on a very specific high-calorie nutritional diet that works in tandem with deep breathing exercises. Bullying Story So sadly I think way more people than we even know worry about bullying. Thankfully I've managed to probably wipe out of my memory any scenarios where I may have been bullied and I've just sort of moved on in life.   I do distinctly remember a couple of situations where there were individuals that bullied me in Middle School a couple of different situations.   I was pushed up against the locker actually. It was in fourth grade and I just kind of pretended it was nothing. I just sort of brushed it off and they laughed. I walked away, I went to the bathroom, went into the stall, and I just started crying. Obviously, it took a major toll on me because I remember it so many years later. I got over it, and I just had to move on and go to class. Those types of scenarios are very harmful and very hurtful. Suggested Resources Book: n/a App: Asana Rebel Yoga App Related Episodes The Transformational Power of Music and Creativity; Vinnie Stergin Music for Mindfulness; Dave Combs Amplified: Unleash Your Potential With Music; Frank Fitzpatrick Are you experiencing anxiety and stress? I'm Bruce Langford, a practicing coach, and hypnotist who helps fast-track people like you to shed their inner bully and confidently move forward. Book a Free Coaching Session to get you on the road to a more satisfying life, feeling grounded and focused. Email me at bruce@mindfulnessmode.com with ‘I Am Determined' in the subject line. We'll schedule a call to discuss how you can move forward to a better life.

Kimmy Seltzer is an expert at style, confidence, and connection. She works as an image expert, dating coach, and matchmaker, drawing upon extensive experience as a therapist with a true inside-out approach. Passionate about her work, she not only possesses professional expertise but has also undergone a personal journey of transformation, understanding the empowering nature of such changes. Kimmy faced unexpected challenges when she moved to California with her now ex-husband and young children, experiencing a divorce that prompted internal, external, and professional changes. After shedding pregnancy weight, Kimberly embraced a new colorful wardrobe, which, coupled with better-fitting clothes, elevated her self-esteem. As her confidence grew, she attracted more people and opportunities. This personal evolution inspired her to focus her career on helping others navigate similar challenges and undergo their own transformations. Listen & Subscribe on: iTunes / Stitcher / Podbean / Overcast / Spotify Contact Info Website: www.KimmySeltzer.com Podcast: Charisma Quotient: Build Confidence, Make Connections and Find Love Most Influential Person My father Effect On Emotions Being a helper, I've been so trained on helping other people with emotions. In my young career it took a lot to really be okay with my emotions and not forget them. I think that's a common thing with helpers, that we tend to focus on others and not enough of ourselves. I just make sure that every single day, I have room and space where I have just me. I'm not giving. I'm not talking. I exercise. I do yoga. I live here in California, so I walk by the beach. These are powerful tools for releasing. I also have people in my life that I talk to. It is so important to have people that you trust and know to be able to air some of these things out. Thoughts On Breathing For me, breathing is embedded in my exercise and my yoga routine so I practice the breathing. And like I said I have that morning ritual where I do some sort of exercise every single day. I feel like the breathing is more organic to the process, but you know not everybody is like that. Some people have to have an app or dedicated time for meditation. Bullying Story That takes me back to the days when I worked in the school system as a clinical social worker. There were a ton of those scenarios with bullying, and I think probably now there are even more. Where bullying comes from is, that person usually has been bullied themselves. A lot of it is in the household. A lot of bullying stems from low self-esteem and so they bully other people. They do that so they will feel better about themselves because they are not really happy within. When I worked with kids on this topic, what really help them was giving them a sense of self-worth. Giving them a purpose, giving them a job, giving them a task. Giving them something that they could feel good about so that they didn't have to get that negative attention. Suggested Resources Book: No More Mr. Nice Guy by Dr Robert A. Glover Book: Why Men Love B*tches: From Doormat to Dreamgirl―A Woman's Guide to Holding Her Own in a Relationship by Sherry Argov App: Breathe App Related Episodes Gain Human To Human Connection with LinkedIn; Mark Firth Build Deeper Connection, Clarity, And Confidence; J'aime Radow Make a Connection Between Becoming Aware And Breathing Suggests Andrea Klunder Are you experiencing anxiety and stress? I'm Bruce Langford, a practicing coach, and hypnotist who helps fast-track people like you to shed their inner bully and confidently move forward. Book a Free Coaching Session to get you on the road to a more satisfying life, feeling grounded and focused. Email me at bruce@mindfulnessmode.com with ‘I Am Determined' in the subject line. We'll schedule a call to discuss how you can move forward to a better life.

Shane Jacob is the founder of The Horsemanship Journey, seamlessly blending personal development with horsemanship. The Horsemanship Journey, under Shane Jacob's guidance, empowers individuals to tap into their internal horsepower. Through this transformative process, people cultivate the confidence and strength necessary to overcome perceived weaknesses, shaping themselves into the individuals they aspire to become. Shane Jacob is a Certified Life Coach, Professional Horseman, Entrepreneur, and Author. In another facet of his life, feelings of inadequacy during young adulthood led Shane to engage in excessive alcohol consumption. This destructive pattern culminated in a tragic DUI accident and subsequent incarceration, intensifying his sense of unworthiness. Enduring decades in an alcoholic haze, Shane grappled with the consequences, witnessing the erosion of relationships, earnings, and personal growth. At the age of 47, Shane, with the aid of horses and guided by a higher power, broke free from this destructive cycle. The processes and principles employed during this transformative journey are accessible to all and adaptable to any desired change. For those seeking transformation, Shane emphasizes that change is not only within reach but also achievable and undeniably worthwhile. Every individual is worth the journey to positive change. Listen & Subscribe on: iTunes / Stitcher / Podbean / Overcast / Spotify Contact Info Website: www.TheHorsemanshipJourney.com Podcast: The Horsemanship Journey Podcast launching 03/24 Most Influential Person My dad Effect On Emotions You know, I have learned through mindfulness, from being aware of what's going on with me, not to be so afraid of emotions. Some of them don't feel good. A lot of times, we connect positivity with courage. Let me tell you something. It doesn't feel very good. Fear really doesn't feel so bad and I've come to know this by being mindful and by being aware. Thoughts On Breathing I'm not an expert on breathing, but I have read a little bit about Navy Seal breathing. My wife's really into that. Before I speak, I do some serious breathing because I have a real issue with public speaking.   And it's still not the simplest thing for me to stand up in front of an audience and speak.   Bullying Story Horses don't speak very good English. I've never met one that does and so communication can be a barrier with horses. We all do our best. However it is a relationship and a lot of times we lose our patience and a lot of times people can be unfair with horses.   We can be operating on our emotions and we can look back and have regret. I'm going to call that bullyimg because it happens a lot. The thing that I've observed is if I've tried to improve communication and not operate on emotion myself, in all aspects solely as a decision-maker. When I observed horses when it comes to what I perceived as as somebody had been unfair to a horse, I'm going to call that bullying. They didn't come right back and turn the other cheek and say hey, give me another beating.   They had a boundary. They were like, Well. I'm not going to do that again because you know there was a problem there. Suggested Resources Book: The Greatest Salesman in the World by OG Mandino Book: Rhinoceros Success: The Secret to Charging Full Speed toward Every Opportunity by Scott Alexander and Lampo Press Book: Think And Grow Rich by Napoleon Hill App: Google Calendar Related Episodes How Horses and Mindfulness Lead to Trust and Communication; Debbie Roberts-Loucks The Upside of Downsizing; Matt Paxton Lasting Happiness Secrets With TM Hoy Are you experiencing anxiety and stress? I'm Bruce Langford, a practicing coach, and hypnotist who helps fast-track people like you to shed their inner bully and confidently move forward. Book a Free Coaching Session to get you on the road to a more satisfying life, feeling grounded and focused. Email me at bruce@mindfulnessmode.com with ‘I Am Determined' in the subject line. We'll schedule a call to discuss how you can move forward to a better life.

The Power of Mindful Breathing: Practical ways to enhance well-being. Today's topic helps you to focus on a basic aspect of mindfulness, that is breathing. We will briefly discuss the impact conscious breathing can have on mental and physical well-being. Let's talk about the benefits of mindful breathing. It can help with stress, reduce anxiety, improve focus, and clear up your mind. It's like a superhero for your brain! Simple Breathing Exercises: I've got some easy breathing exercises for you to try out. They're like little tricks to help you feel calm and focused. You can try diaphragmatic breathing, box breathing, or just paying close attention to your breath. It's easy and straightforward! Listen & Subscribe on: iTunes / Stitcher / Podbean / Overcast / Spotify Contact Info Website: www.MindfulnessMode.com Every Day Life Mindful Breathing in Everyday Life: Imagine adding mindful breathing to your everyday routine. You can do it during quick breaks at school or work, while riding the bus, or right before bedtime. It's simple and you can do it anywhere, anytime! Shared Secrets Mindful Breathing for Stress Relief: Let me share some secrets about how mindful breathing is like a stress-busting superhero. I'll share some stories and, examples of intentional breathing used when things got crazy. It's like a magic potion for stress! Breath and Feelings Connection Breath Awareness and Emotional Regulation: Ever wonder how your breath and feelings are connected? I chat about that during this episode. Paying attention to your breath can help you handle tough emotions like a pro. It's like having a secret power to stay cool when things get tough. Diaphragmatic Breathing Exercise Here is a diaphragmatic breathing exercise: Find a Comfortable Position: Sit in a comfortable chair or cross-legged on the floor. Make sure your back is straight and your shoulders are relaxed. Place Your Hands: Put one hand on your chest and the other on your abdomen, just below your ribcage. This will help you feel the movement of your diaphragm. Inhale Slowly: Inhale deeply through your nose, allowing your abdomen to expand. Feel your diaphragm moving downward as your lungs fill with air. Try to keep your chest still during this phase. Exhale Slowly: Exhale slowly and completely through your mouth, feeling your abdomen contract. The hand on your chest should remain relatively still. Repeat: Continue this slow and controlled breathing pattern. Inhale through your nose, allowing your abdomen to rise, and exhale through your mouth, feeling your abdomen fall. Focus on the Breath: As you breathe, focus your attention on the sensation of the breath entering and leaving your body. If your mind starts to wander, gently bring your focus back to your breath. Practice Regularly: Aim for 5-10 minutes of diaphragmatic breathing. You can gradually increase the duration as you become more comfortable with the technique. Box Breathing Exercise Box breathing, also known as square breathing, is a simple yet effective technique. Here's how you can practice it: Sit Comfortably: Find a comfortable seated position. Sit up straight with your feet flat on the floor and your hands resting on your knees. Breathe In (Inhale): Inhale slowly and deeply through your nose. Count to four as you take in the breath. Imagine filling your lungs completely. Hold Your Breath (Pause): At the top of your inhale, hold your breath for a count of four. Keep your lungs comfortably filled with air during this pause. Breathe Out (Exhale): Exhale slowly and completely through your mouth for a count of four. Focus on emptying your lungs entirely. Pause Again (Hold): At the end of your exhale, pause and hold your breath for another count of four. Keep your body in a relaxed state during this brief pause. Repeat the Cycle: Continue this cycle of breathing – inhaling for four counts, holding for four counts, exhaling for four counts, and holding for four counts. Focus on the Pattern: As you practice, focus your mind on the rhythmic and repetitive pattern of the breath. Let go of any distracting thoughts and concentrate on the sensation of your breath. Practice Regularly: Aim to practice box breathing for 5-10 minutes. You can adjust the count based on your comfort level, but maintaining equal counts for each phase is key. Box breathing is a great technique for promoting relaxation, reducing stress, and enhancing focus. You can use it as a quick exercise during moments of tension or make it a part of your daily mindfulness routine. Suggested Resources Book: Breath: The New Science of a Lost Art by James Nestor Book: Atomic Habits: An Easy & Proven Way to Build Good Habits & Break Bad Ones by James Clear App: Insight Timer Related Episodes Breathe Better, Live Better; Michael Feldstein Breathwork To Upscale Your Life; Samantha Skelly Breath and Fire; Michelle Hillier Special Offer Are you experiencing anxiety & stress? I'm Bruce Langford, a practicing coach, and hypnotist helping fast-track people like you to shed their inner bully and confidently move forward. Book a Free Coaching Session to get you on the road to a more satisfying life, feeling grounded and focused. Email me at bruce@mindfulnessmode.com with ‘Coaching Session' in the subject line. We'll schedule a call to discuss how you can move forward to a better life.

Rodolfo De Angeli follows the pathways of the shaman and is himself a practitioner of Andean shamanism. He is a holistic mentor who transforms people's adversity into opportunities. Surviving childhood trauma and personal challenges, he tried all the conventional ways to heal, yet what helped him turn his life around was Andean shamanism. Now leading De Angeli Serenity Solutions, Rodolfo empowers midlife individuals to navigate their transformation by embracing their authentic selves. Rodolfo's mission is to help the lost find their way by offering simple and applicable tools and wisdom to start living a life they love. Listen & Subscribe on: iTunes / Stitcher / Podbean / Overcast / Spotify Contact Info Website: www.RodolfoDeAngeli.com Book: The Ancient Ceremonies Way by Rodolfo De Angeli Most Influential Person My wife, Grace Effect On Emotions I love to feel. I was a man who never felt and did not cry. I think I was 41 or 42 when I first cried. So mindfulness allows you to feel and to stay with it. Go hang out with it. Hang out with yourself. Thoughts On Breathing I actually do breathwork every morning. I do five rounds, and I use Wim Hof's method. I don't use any fancy kind of method. Simply breathing in and breathing out, under the guidance of Wim Hof. Get the free WimHof App on Apple. It's amazing. It just takes five rounds, and that usually takes me half an hour or so. I love it. It's part of my everyday practice.   Bullying Story I can't personally say that there was much bullying going on. I had sexual abuse and you know that is kind of like a form of being taken over by someone else. So, Andean shamanism is very different from  Amazonian shamanism. How should I say that without offending anyone? It's just me making an example with Christianity and Buddhism. God will absolve you of your of your mistakes if you repent. If you have done bad, your karma is there you will have to pay it off. There's nobody coming to save you. If there is a bad energy or you feel like maybe you have been cursed or you have an illness or whatever that you believe came from outside, you go to an Amazonian shaman and he will make a ritual where he will try to take this thing off of you. This will take power away from you, and when you grow up, you will believe you don't have enough power to turn something around. In the Andean tradition, it is very different. (Listen to the podcast to learn more about the pathways of the shaman.) Suggested Resources Book: On The Shortness of Life by Seneca Book: Lost Connections by Johann Hari App: WimHof App Related Episodes The Shaman's Mind With Jonathan Hammond Passionate NLP Instructor Teaches How To Be Limitless; Serena Denmark Shanghai-based Investor Talks Mindfulness; David Cheng Are you experiencing anxiety & stress? I'm Bruce Langford, a practicing coach and hypnotist helping fast-track people like you to shed their inner bully and confidently move forward. Book a Free Coaching Session to get you on the road to a more satisfying life, feeling grounded and focused. Email me at bruce@mindfulnessmode.com with ‘I Am Determined' in the subject line. We'll schedule a call to discuss how you can move forward to a better life.

Paul Lloyd Hemphill is an author and speaker who motivates with inspiration from the past. In 2020, he started a non-profit company to help inspire children using a creative and appealing approach to teaching American history. His company, American Education Defenders, Inc., takes its inspiration from Paul's 2018 book, Inspiration For Teens, a book filled with life lessons and true stories from American history. The content can also be found on video and audio as part of a homeschool curriculum called, America's 52 Stories. Listen & Subscribe on: iTunes / Stitcher / Podbean / Overcast / Spotify Contact Info Website: www.americaneducationdefenders.com Book: Inspiration For Teens, Why You're Already A Leader by Paul Hemphill Most Influential Person An inspirational college professor Effect On Emotions I would say it has a lot to do with perspective and goals. In other words, how do you view what you do with your life, and how do you motivate yourself to do what you do? I know at this point in my life, I get up virtually every morning and say, man, I got work to do, I've got I've got a country to save. And I'm going to do it my way and in a way that really works. I gain much of my inspiration from the past. Thoughts On Breathing Yeah, I have some thoughts on breathing. In fact, I go to the local YMCA every morning at 5:30 and do my exercises And I walk 4 miles a day. But these these particular exercises are so vital. I find myself much more energized when I do that, and so it's just a habit that you need to stay with. Bullying Story There was a guy from Wisconsin. He was a doctor. And during the Battle of Gettysburg he was taking care of the Union wounded. He realized that Confederate snipers were shooting and killing his patients. Well, he got so upset that he ran outside this church building, raised his fist and said, I want you to shoot at the healthy ones. And they took him seriously, and not another patient was hit or shot again. Suggested Resources Book: The 7 Habits of Highly Effective People by Stephen R. Covey App:  n/a Related Episodes Freed From Stuck; Susie Hayes Your Inner Zelensky; Jessie Kanzer See Into Your Mind With Timothy Carroll Are you experiencing anxiety & stress? I'm Bruce Langford, a practicing coach and hypnotist helping fast-track people like you to shed their inner bully and confidently move forward. Book a Free Coaching Session to get you on the road to a more satisfying life, feeling grounded and focused. Email me at bruce@mindfulnessmode.com with ‘I Am Determined' in the subject line. We'll schedule a call to discuss how you can move forward to a better life.

Marc Max Pollock will help you to find your true self. He is qualified to do this because his life story is an extraordinary example of overcoming adversity. Having grown up experiencing poverty, abuse, and homelessness, Marc made it his mission to harness the power of the universe to change his reality from a life of hopelessness to a life of abundance. Marc's calling is to share his transformational secrets to help you heal and live your best, abundant life. Marc is an entrepreneur, author, visionary, spiritual adventurer, energy practitioner, and Reiki Master. Listen & Subscribe on: iTunes / Stitcher / Podbean / Overcast / Spotify Contact Info Website: www.marcmaxpollock.com Book: Curious Avatar: Exploring Reality, Spiritual Energy, Personal Transformation, and the Meaning of Life by Marc Max Pollock Most Influential Person Ross Hofstadter, Trainer Effect On Emotions Mindfulness has transformed how I deal with my emotions in every way. Before, I was just reacting. It was just total reaction. It was self-destructive, and it was violent. I didn't understand why I was doing anything I was doing. I think a lot of people wander through life that way. They're behaving. They have no idea why they're behaving the way they're behaving. Why am I doing, what I'm doing? Thoughts On Breathing Yes, you know eastern religion really focuses a lot on breath. I think there's a reason for that because breath is life, right? I mean, you know, it symbolically represents life and it physically represents life. So when we focus on our breath, and I'm not a meditation expert, it gives my mind a chance to just clearly focus on an activity, and then I can sink into my consciousness.   Bullying Story  Growing up, I was just a really tortured kid. I was a misfit, and there was a lot of bullying. I was never taught the tools of mindfulness or how to understand my emotions or what I was feeling. As a matter of fact, you know I grew up in the South United States, and a lot of it was just the opposite. It was about denying your feelings. It was about hiding suppression, and now I know how damaging that is. But had I had those tools going up, it would have made a huge difference. Suggested Resources Book: The Book of Secrets: 112 Meditations to Discover the Mystery Within by Osho Book: Curious Avatar: Exploring Reality, Spiritual Energy, Personal Transformation, and the Meaning of Life by Marc Max Pollock App: Facetime (so we can see each other and connect more) Related Episodes From Mindset To Miracles; Rahul Karan Sharma The Mindset of an Oracle With Lia Dunlap Ask Deep Questions To Connect; Jan Keck Are you experiencing anxiety & stress? I'm Bruce Langford, a practicing coach, and hypnotist helping fast-track people like you to shed their inner bully and move forward with confidence. Book a Free Coaching Session to get you on the road to a more satisfying life, feeling grounded and focused. Email me at bruce@mindfulnessmode.com with ‘I Am Determined' in the subject line. We'll schedule a call to discuss how you can move forward to a better life.

Dean Graves has been sharing his meditation and mindfulness knowledge for over two decades. Along with being an author and podcaster, he is also a mental health counselor and 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 Effect On Emotions Mindfulness has helped me to be much less reactive. I experience stress from two sources and both of those are my children. It's tough to break that mental bond with your children. I really don't experience stress beyond that. Thoughts On Breathing Breathing is helpful as a transition tool into a mindfulness state or controlling your breathing tool. But understand what you're doing by breathing is you're bringing that awareness that is flopping around outside of you back inside. So it's one of many methods that you can use in order to invert that awareness back inside of you. Learning to keep that awareness inside of you, when you're in heavy traffic or something of that nature, you can let more of the awareness outside to deal with the circumstances that you're in. But when you're out of that, you want to remember to bring that awareness back inside and so the more you can keep your awareness inside the more consistently you will experience mindfulness.   Bullying Story Mindfulness would always make a difference in everybody's life regardless of what the circumstances are. The nature of service to self, In order to be successful in their path, they have to learn to dominate and subjugate others. Their objective is to extract from us our life force energy. It's called intelligent energy and we all have is the same amount of intelligent energy available to us.  But as they polarize more service to self then they surrender the access, their connection, to the source of that intelligent Infinity. So they have to substitute that. And the only place that they can substitute that is from other people that are in the range of consciousness that we are in. And so they employ domination and subjugation in order to control people. And we're seeing in societies around the world, this emerging influence of the service to self attempting to dominate and subjugate others in order to maintain the energy flow that they have already become accustomed to because of our acquiescence over a long period of time. 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 Are you experiencing anxiety & stress? I'm Bruce Langford, a practicing coach, and hypnotist helping fast-track people like you to shed their inner bully and confidently move forward. Book a Free Coaching Session to get you on the road to a more satisfying life, feeling grounded and focused. Email me at bruce@mindfulnessmode.com with ‘I Am Determined' in the subject line. We'll schedule a call to discuss how you can move forward to a better life

Clementine Moss is a rock drummer and author of the book From Bonham to Buddha and Back. She is also a spiritual counselor and a nondenominational Minister at The Foundation for the Sacred Stream. Using the modalities of Depth Hypnosis, Applied Shamanism, Energy Medicine, Sound Healing, and Morphic Awakening techniques, Clem has an active healing practice. She is certified in Contemplative Psychotherapy and Conflict Resolution. A Vipassana meditator for over thirty years, her study and personal practice spans many traditions. Clem lives in San Francisco with music manager and musician Tim Moss and Henry the Pug. Her writing has appeared in Modern Drummer Magazine, Memoir Magazine, and other online publications.   Listen & Subscribe on: iTunes / Stitcher / Podbean / Overcast / Spotify Contact Info Website: www.clemthegreat.com Book: From Bonham To Buddha and Back: The Slow Enlightenment of The Hard Rock Drummer by Clementine Moss Most Influential Person S. N. Guenka (Meditation Teacher) Effect On Emotions I have that observer within me that watches things rising and falling out falling now for a while. For many years in my life, I thought that mindfulness was so that we didn't have to feel our emotions anymore. We didn't have to be in that, I realized, is an ignorance within us. We're supposed to feel fully. But if I feel sorrow fully, but I don't say I am a sad person. It's two different things. Do I identify with the emotions? Or do I allow myself to feel it fully? Thoughts On Breathing Breathing is the great gift. The deep breath, the holding of the breath, the holding the bottom of the breath; all of those are wonderful techniques for us to turn on our parasympathetic nervous system to quiet the mind to let the body know it's safe. So the thoughts of fear that are constantly rising from our physicality, quiet down, and we can access that awareness underneath all the thoughts.   Bullying Story I was bullied in junior high school, I grew very quickly. I was five feet eight inches tall in junior high school. And I was the tallest student and was taller than some of my teachers. I was gawky and had goofy hair. So I came from an elementary school where I was the president of the Student Council was kind of this celebrated person. And then I got into junior high school and got bullied by other girls. It was very painful and a big shock to me that people were cruel that way. And I retreated into myself and so, you know, that stays with you. It's fear, right? Fear of judgment. I think around that time that internal negative voice became a megaphone within me. And it's been something I've fought and tried to understand through my whole life. Now, do I see a benefit of that experience? Quite a bit. It drove me to understanding myself in psychology and spiritual practice. When you can feel another's pain, you can't bully them. And, and when you're bullied, you can see I can look at those girls, and I can see what they were afraid of. I can see where it was coming from. it. It opens empathy. It's only compassion that problems would solve. Suggested Resources Books: Anything by Alan Watts and Robert Thurman Book: Bhagavad Gita As It Is by A. C. Bhaktivedanta App: Audible – Lectures by Alan Watts App: Bob Thurman Podcast – Buddhas Have More Fun Related Episodes Music and Creativity; Vinnie Stergin Music for Mindfulness; Dave Combs Unshakable Trauma Survival; Wen Peetes Are you experiencing anxiety & stress? I'm Bruce Langford, a practicing coach, and hypnotist helping fast-track people just like you to shed their inner bully and move forward with confidence. Book a Free Coaching Session to get you on the road to a more satisfying life, feeling grounded and focused. Email me at bruce@mindfulnessmode.com with ‘I Am Determined' in the subject line. We'll schedule a call to discuss how you can move forward to a better life.

Today's episode is called Love Sparks. Can you think of those moments in time involving special relationships that were incredibly special? Moments you shared with that certain someone? Today, I'm talking about the topic of love and that bond between you and a special partner. So, as I think about love, I think about the many different people I've interviewed on the show who are Relationship Coaches or relationship experts. I jotted down a few of their names and I'm looking at ten people who were terrific guests on this topic. You can search using the search bar on my website and type in the word ‘relationship'. Listen & Subscribe on: iTunes / Stitcher / Podbean / Overcast / Spotify Contact Info Website: www.MindfulnessMode.com Those Eyes Have you ever just stopped, paused, and with as much love, thoughtfulness, and compassion as you can have in your heart, just looked into your partner's eyes? And I think it's really important to do that, We live life day after day, and do you stop to think of that passion and your compassion? Do you let it flow from your heart and from your being into theirs? That's something you can gain by practicing mindfulness. What Does Your Partner Love? Sometimes I think we forget to think about what does he or she enjoy the most in life? What does your partner grab onto that makes them just full and satisfied? What gives them complete joy and bliss? Sometimes, we confuse it because we understand what gives us joy and bliss. And we may assume that the other person is that same way and enjoys those same things. I know I've been guilty of that. Be Vulnerable Although it is not always easy, open up and be vulnerable with that special person. The more you can open up, be vulnerable, and be willing to share, the closer you can become. And, of course, we all know that we have to be careful and smart. Our ego is trying to protect us. We have to allow our brain to help us know when to hold back and when it's okay to let go and be vulnerable. Sometimes, we must be willing to take those chances our brain tells us not to take. So step out and try to let go a little bit. The Sparkles This takes me back to my wife when we were going out. We were dating and we were walking along the street. it was our second or third date, and the stars were twinkling. It was this perfect evening. And the ambiance was phenomenal. But I remember the stars, and it felt like they were twinkling and sparkling. I felt like they were speaking to me. How could life be any better than this? When we were together that night with the sparkly stars there were fireworks. It was so special. And now it's almost Valentine's Day. Suggested Resources Book: Buddha's Bedroom – The Mindful Loving Path to Sexual Passion and Lifelong Intimacy Book: The 5 love languages: The Secret to Love that Lasts by Gary Chapman Book: Getting to Zero: How to Work Through Conflict in Your High-Stakes Relationships by Jason Gaddis Book: Kaizen for Couples: Smart Steps to Save, Sustain & Strengthen Your Relationship by Dr. Rhoberta Shaler App: Insight Timer Related Episodes Improve Your Sex Life With Meditation; Dr. Cheryl Fraser The Relationship School with Jayson Gaddis Relationship Expert Erik Newton Special Offer Are you experiencing anxiety & stress? I'm Bruce Langford, a practicing coach and hypnotist helping fast-track people like you to shed their inner bully and confidently move forward. Book a Free Coaching Session to get you on the road to a more satisfying life, feeling grounded and focused. Email me at bruce@mindfulnessmode.com with ‘Coaching Session' in the subject line. We'll set up a call to discuss how you can move forward to a better life.

Sandy Robertson helps you answer the question, why am I eating this? She has worked in the business and health fields for 25 years, leading wellness and obesity programs. Sandy is also a Certified Medical Intuitive (CMIP) and a Certified Healing Touch Practitioner (CHTP). She combines traditional medicine with mind-body techniques to promote well-being. In a world that's all about trendy diets and quick fixes, it's easy to forget what really feeds our soul. If you're tired of diets that only focus on counting calories and limiting food, get ready for a new way to approach weight loss. “Why Am I Eating This?” isn't just another diet—it's a holistic journey to mindful eating and long-lasting change. Sandy's seven-point plan goes beyond what's on your plate, exploring your desires and uncovering the truth about why you eat the way you do. Listen & Subscribe on: iTunes / Stitcher / Podbean / Overcast / Spotify Contact Info Website: www.EnergyWorksWisdom.com Most Influential Person Dr. Kristin Neff (Associate Professor of Educational Psychology) Christopher Germer (Harvard Professor) Effect On Emotions Mindfulness has given me tools to reset. Instead of going from zero to 100, mindfulness helps me shift in the moment. We choose and reset and take a breath. Thoughts On Breathing Regarding breathing, I will share a quote by Joan Burry Sanko [not clear who this author is]. She's written many wonderful books. I met her at a conference many years ago. And she talks about how the breath is always with you. And I love to remind my clients and colleagues and also myself. My breath is always with me wherever I go. I take a breath to read and choose to clear, and it's a powerful reminder of how powerful our breath is to guide us and comfort us and aerate our lungs and our brain.   Bullying Story The story that comes to mind is actually one that I experienced as a child. And when I was growing up, the word bullying wasn't used as much as it is today. And I can say, with all the love in the world, my mother's in heaven now. But at times my mother could be a bully. And I feel mindfulness would have helped me a lot. It also would have helped her. So, I love that mindfulness and mindful self-compassion are being woven into school curriculums, even elementary schools. Back to the power and mindfulness of stopping and pausing and reseting instead of going into react. I feel strongly that embedding tools of quieting the mind and body, stopping and taking a breath, and resetting are good for people of all ages in every culture, wherever you live. Suggested Resources Book: A Clinicians Guide To Teaching Mindfulness by Greg Sirpa, PhD and Dr. Christiane Wolf, PhD Book: Wherever You Go, There You Are by Jon Kabat-Zinn App: Belleruth Naparstek Guided Imagery App: Calm / Insight Timer Related Episodes Film, Fitness and Food Heals; Allison Melody Be A Mindful Eater With Fresh Food Alchemist, Julie Ward Cooking and Mindfulness by Bruce Langford Are you experiencing anxiety & stress? I'm Bruce Langford, a practicing coach and hypnotist helping fast-track people like you to shed their inner bully and confidently move forward. Book a Free Coaching Session to get you on the road to a more satisfying life, feeling grounded and focused. Email me at bruce@mindfulnessmode.com with ‘I Am Determined' in the subject line. We'll schedule a call to discuss how you can move forward to a better life.

Anne Reynolds specializes in relationship healing for women. She brings mindfulness to the forefront of her coaching practice, emphasizing the importance of non-judgmental awareness in relationships. She defines mindfulness as present attention to oneself and others without succumbing to judgment. Anne is able to quickly identify conflict arising from subjective judgments when problems occur in relationships. Anne navigates the complexities of connections and has helped hundreds of women resolve seemingly hopeless relationship challenges. Reflecting on her journey, Anne openly discusses her personal traumas and challenges, showcasing the resilience and wisdom she has gained over the years. Her approach to coaching is rooted in the understanding that mindfulness serves as a bridge to neutral communication, fostering healthier, judgment-free relationships. Listen & Subscribe on: iTunes / Stitcher / Podbean / Overcast / Spotify Contact Info Website: www.AnneReynolds.love Most Influential Person David Hawkins (Author) Effect On Emotions Mindfulness helps me to feel my emotions. So I don't run away from them. I feel them, and the more I feel them, the more I can let them go. Thoughts On Breathing If you stop and focus on your breathing, you can help to make sure you do not paralyze your mind. There is a breathing technique that I use. It is from a meditation. It's really simple. You inhale deeply, all the way up through the chakras. Then you exhale slowly until you deplete your lungs. Then there is this beautiful mantra. It is about remembering that you are one with the golden light or the Divine Light. When you could say it in four syllables. So, I teach this in my meditation classes. This is the meditation that we will do. Say Gorongosa in four syllables. For example, Go rah, ang Gah.   Bullying Story Understanding the root of bullying is crucial. I've assisted individuals facing workplace or relational bullying. Drawing from personal encounters, including my daughter's past experience with bullying, I've learned the importance of empowering victims to stand up for themselves. Bullies often harbor unresolved pain, projecting it onto others. Recognizing this, I guide women to bolster their confidence, discouraging bullies by becoming less vulnerable targets. It's essential for individuals to ground themselves, asserting their worth and refusing to be passive shock absorbers. By teaching clients to navigate assertively, I help them break free from the cycle of absorbing hurt. Bullies thrive on exploiting perceived weakness; hence, building resilience and self-assurance is key to dismantling their harmful dynamics. Empathy towards the hurt within bullies facilitates a broader perspective, emphasizing the transformative power of self-confidence in diffusing such situations. Suggested Resources Book: The Four Agreements by Don Miguel Ruiz Book: Bhagavad Gita As It Is by A. C. Bhaktivedanta App: Calm / Insight Timer or just go outside Related Episodes Discover The Secret Behind Magical Success; Sylvia Becker-Hill Get Stoked With Writer, Aubree Nichols Combat To Calm; John Lawyer Are you experiencing anxiety & stress? I'm Bruce Langford, a practicing coach, and hypnotist helping fast-track people like you to shed their inner bully and confidently move forward. Book a Free Coaching Session to get you on the road to a more satisfying life, feeling grounded and focused. Email me at bruce@mindfulnessmode.com with ‘I Am Determined' in the subject line. We'll schedule a call to discuss how you can move forward to a better life.    

Ashton Rodenhiser is a live illustrator who is passionate about doodling for mindfulness. She has brought over 2500 presentations and conversations to life. She is on a mission to teach sketchnoting skills to students and professionals so they can use doodling and drawing as their best thinking and learning tool. When she's not working with clients, she's being silly with her three young kids and husband in rural Canada. Listen & Subscribe on: iTunes / Stitcher / Podbean / Overcast / Spotify Contact Info Website: www.mindseyecreative.com Book: Beginner's Guide to Sketchnoting by Ashton Rodenhiser Most Influential Person Maude Lewis; famous Nova Scotia folk artist Effect On Emotions How has mindfulness affected how I deal with emotions? Oh, my gosh, well, that is a big question. I am definitely a highly sensitive person. And I think it's helped me just be okay with that. We'll keep it at that. Thoughts On Breathing Oh, my gosh, what are my thoughts on breathing as it relates to mindfulness? Well, that I'm not so great at it. I definitely try to be mindful about breathing. But you have to really be intentional about it. This is something that I'm not so wonderful at.   Bullying Story I will tell you something that I learned a few years ago regarding a new definition for forgiveness. And it's really about letting go of the pain, so it doesn't hold you back anymore. Because it's not about forgiving a person; it has nothing to do with the other person. So, I feel like I take that philosophy into many different areas of my life. You know, so you could relate that to bullying. Because a lot of people who are bullied, they hang on to it. And they identify it; they name it; they create this into something that exists in a big way for them in their minds. And then they're not able to let go of it the way you're describing, and they think it's their identity. So it is so important to realize that it doesn't need to be your identity. It is making a very specific conscious decision to let this go. And it is a little bit about taking your own identity and power back and not giving it that energy. Suggested Resources Book: The Untethered Soul by Michael A. Singer Book: Overcoming Underearning by Barbara Stanny App: True Voice and Insight Timer Related Episodes Creativity and Mindfulness, Learn and Meditate Your Creative Art Oasis; Faigie Kobre Exploring AI-Enhanced Storytelling; Richard Rosser Are you experiencing anxiety & stress? I'm Bruce Langford, a practicing coach and hypnotist helping fast-track people just like you to shed their inner bully and move forward with confidence. Book a Free Coaching Session to get you on the road to a more satisfying life, feeling grounded and focused. Send me an email at bruce@mindfulnessmode.com with ‘I Am Determined' in the subject line. We'll schedule a call to discuss how you can move forward to a better life.

Kayla Ihrig has been known for roaming the globe since she bought a one-way ticket out of the United States in 2017. She has spent most of her time abroad ever since. Pushed by the feeling that life was passing her by at her nine-to-five, she found work online and fumbled her way through an attempt at executing the exact lifestyle she wanted. As a writer for publications like HubSpot and GoDaddy, she built an online business that now supports both her and her husband as they drift around the world. Her book ‘How To Be A Digital Nomad‘ is available worldwide on January 30th, 2024. Listen & Subscribe on: iTunes / Stitcher / Podbean / Overcast / Spotify Contact Info Website: www.writingfromnowhere.com Book: How to Be a Digital Nomad: Build a Successful Career While Travelling the World by Kayla Ihrig Most Influential Person My husband, Barry Effect On Emotions I often find myself feeling overwhelmed quite easily. This tendency seems to be inherent in the lifestyle of being self-employed and frequently traveling abroad. However, it's crucial to remain mindful of what is truly necessary. Identifying the pressing issues at hand is essential. By narrowing down the focus to the current situation and addressing specific problems, I've realized the importance of not getting bogged down by the bigger picture. This approach has had a significant impact on my overall well-being. Thoughts On Breathing I make a conscious effort to be mindful of my breath, especially in moments of anxiety or when feeling overwhelmed. This practice extends to bedtime, where I consistently center my attention on my breathing. As a result, I notice my body gradually relaxing. In the past, falling asleep was a challenge for me, but now, with the incorporation of focused breathing, I find that it significantly helps the process of clearing my head before bedtime.   Bullying Story I have not experienced a lot of bullies in my life. I've been very lucky in that regard. No stories come to mind there. I mean, I've experienced a lot of negativity and some name-calling in the workplace, but I guess I never classified it as bullying. I think bullying is a pretty impactful negative experience. Suggested Resources Book: The Seven Habits of Highly Effective People by Stephen R. Covey App: n/a Related Episodes World Traveller, Steven Shalowitz Uses Mindfulness to Embrace Cultural Differences Transform Your Life and Impact the World; Marie Diamond Aging In Reverse With World's Top Wellness Influencer, Natalie Jill Are you experiencing anxiety & stress? I'm Bruce Langford, a practicing coach and hypnotist helping fast-track people just like you to shed their inner bully and move forward with confidence. Book a Free Coaching Session to get you on the road to a more satisfying life, feeling grounded and focused. Send me an email at bruce@mindfulnessmode.com with ‘I Am Determined' in the subject line. We'll schedule a call to discuss how you can move forward to a better life.

Today's episode is called Sun, Snow, and Solitude. Do you enjoy time alone? Do you meditate? Do you like spending time with people, getting out of the house, and being around others? Are you an introvert or an extrovert? I value my time alone. I enjoy my meditation time every day. That gives me the solitude I crave. I also enjoy the sunshine, and I've talked about that a number of times in my solo episodes. The sun feeds me. It gives me energy and helps give me a feeling of positivity. The sun is uplifting and can take me out of a funk. Listen & Subscribe on: iTunes / Stitcher / Podbean / Overcast / Spotify Contact Info Website: www.MindfulnessMode.com Our Kitchen Our kitchen has a large south-facing window, and if there's any sunshine at all, the sun's rays flood into this space. Sometimes, I sit there, soak up the sun, and meditate. The effect the sun has on my mood is powerful. The Snow Snow is another one of my favorite elements of nature. It makes the sun even brighter. With a fresh snowfall, the world looks incredibly bright and beautiful. You might remember me saying that I walk every day. Even though I enjoy the weather almost every day, when there is sunshine and a new snowfall, I feel like I'm on top of the world. There's something special about that combination of being alone with my thoughts and walking in nature with snow and sunshine. Cold With snow comes the cold, which I also enjoy. It is refreshing to spend time outside when the temperature is below freezing. As long as I'm dressed warmly, I feel like the fresh, cold air clears my mind and helps me feel empowered. I injured my foot recently and had to back off on my daily walks. I've been seeing a doctor, and my foot is almost back to normal. This injury made me realize how much I miss my walks when I cannot enjoy my daily outings. Thanks for listening to this episode entitled Sun, Snow, and Solitude. Suggested Resources Book: The Surrender Experiment by Michael A. Singer Book: Letting Go by David R. Hawkins App: Insight Timer Related Episodes Sunshine and Happiness by Bruce L. Mindfulness, Quantum Physics and Healing With Dr. Anastasia Chopelas Freed From Stuck; Susie Hayes Special Offer Are you experiencing anxiety & stress? I'm Bruce Langford, a practicing coach and hypnotist helping fast-track people just like you to shed their inner bully and move forward with confidence. Book a Free Coaching Session to get you on the road to a more satisfying life, feeling grounded and focused. Send me an email at bruce@mindfulnessmode.com with ‘Coaching Session' in the subject line. We'll set up a call and talk about how you can move forward to a better life.

Dr. Tara Perry will help you achieve deep, confident peace. She is a Clinical Hypnotherapist and Doctor of Acupuncture and Chinese Medicine. She specializes in Core Trauma Transformation, helping people get to the root of their biggest block, connect to their authentic selves, and thrive in deep confident peace. For 25 years, Dr. Perry has successfully treated celebrities, Olympians, first responders, world record holders, doctors, scientists, teachers, parents, and children. She has been featured on Lifetime television, The Los Angeles Times, Fox Sports West, CosMed Magazine, and more. For 10 years, Dr. Perry taught at the #1 Acupuncture College in California. In 2000, she was chosen to be the first acupuncture teacher at the famous Arthur Ashe Center at UCLA. Dr. Perry hosts her own podcast called Next Level Healing. Listen & Subscribe on: iTunes / Stitcher / Podbean / Overcast / Spotify Contact Info Website: www.ConsultTara.com Podcast: Next Level Healing Most Influential Person Byron Katie (Author) Effect On Emotions I think if you're operating from unconsciousness, which is a lack of mindfulness, then you're just running on autopilot. And I think the thing that's causing people so many problems is being on that hamster wheel; not being able to see what's right in front of them. And that's why it's so helpful to work with somebody. I mean, yes, you can maybe figure this out all by yourself. And people do. But if you can work with somebody, boy that will sure speed up the process. Thoughts On Breathing Wim Hof is a great resource for breathing. He has an 11-minute breathing exercise that he does on YouTube. He teaches people how to do cold therapy. His wife committed suicide, and he was desperately miserable. To save his own beingness, he turned to cold therapy [which is connected to deep breathing]. I encourage people to do that [Wim Hoff work], tune their minds out, and connect. One way to do that is to focus on the warmth between your palms and your thighs while you're in that freezing cold. I found that because I've been doing all this meditation and really lighting up the pineal gland, which is key. That's more of an advanced concept. I incorporate breathwork with my meditation because I find that it greatly deepens it. If you were to do the Wim Hof thing for 11 minutes and then go into your meditation, I think you would find that very deeply expanding.There are so many different ways to do it. You kind of have to mix and match what works best for you. But certainly Leland Holgate and Wim Hof would also be a great way to get started.   Bullying Story I think the bullies need help too. They're not going home at the end of the day feeling great because they beat up the little kid. In fact, when people have life reviews, they go back and experience all those blows that they inflicted on another person. Mark Gober does a beautiful job of writing in his book that the golden rule exists in every single religion on the face of the earth. Well, because that's because we are each other. So the way to happiness as Thich Nhat Hanh said, there is no road to happiness. Happiness is the road. The more we can open up our hearts and share it. So the bully is living in fear. He feels like he needs to crush others in order to feel good about himself. He's also a product of that whole system. Suggested Resources Book: I Need Your Love, Is That True by Byron Katie Book: See Dr. Perry's Book List App: Wim Hof App Related Episodes Getting Centered and Wiping the Mind Clean with Greg Zuffelato Inner Changemaker, Jay Wong Build a Radical Platform Through Visibility; Debbi Dachinger Are you experiencing anxiety & stress? I'm Bruce Langford, a practicing coach and hypnotist helping fast-track people just like you to shed their inner bully and move forward with confidence. Book a Free Coaching Session to get you on the road to a more satisfying life, feeling grounded and focused. Send me an email at bruce@mindfulnessmode.com with ‘I Am Determined' in the subject line. We'll schedule a call to discuss how you can move forward to a better life

Nick Hutchison is the author of Rise of the Reader and is the visionary force behind BookThinkers, a thriving 7-figure marketing agency. Nick works to connect authors and readers and, in only 7 years, has cultivated a platform reaching over 1,000,000 people monthly. He hosts a podcast called BookThinkers: Life-Changing Books, a top 2% global podcast featuring interviews with renowned authors like Grant Cardone and Lewis Howes. Nick's platform and services have empowered countless authors to reach millions of readers, driving substantial revenue growth. His services encompass video production, podcast booking, and social media brand building. Nick likes to ask the question, “Where would you be today if you had successfully implemented every book you've ever read?” Listen & Subscribe on: iTunes / Stitcher / Podbean / Overcast / Spotify Contact Info Website: www.NickHutch.com Most Influential Person Tim Ferris (Author) Effect On Emotions When I was younger, I was very emotionally reactive and that behavior continued into my late teens and early twenties. I would get angry, input would go into my brain, and I would react. I would have a default reaction and sometimes it would get me in trouble. It wasn't always so positive. But as I've continued to grow in my mindfulness practices and meditations, I've been able to increase the space between the input to my brain and my reaction. I can default to a place of logic. I can process before reacting. And so I'm a little bit less emotional than I was. I'm a little bit more logical today than I was back then as well. And mindfulness is the reason that that's happened. Thoughts On Breathing I do practice the Wim Hof method breathing exercise every single day. I've heard people define meditation as the return to breath.  So when everything's chaotic, just breathe in through your nose, out through your mouth. And I know that from a scientific perspective, if your exhale is longer than your inhale, you'll slow your heart rate down. And so I try to use those strategies sometimes. My average breath hold is usually in the two-minute range. I don't try to push myself too hard with it. I find that just the daily practice of doing Wim Hof breathing just helps me to stay grounded and to feel really good.   Bullying Story So, I'll give a 3rd party story. I interviewed an author today at my house. His name is Efren Delgado, former FBI special agent. Actually, he just wrote a book called The Opposite Is True. And his book kicks off with a story about being bullied. He was in 2nd grade, but he was the youngest of all 2nd graders in his class and he was pretty small. He got picked on a lot. And so he kicked off the book by telling a story where he's shoved to the ground, and he got really hurt. He looked up, and the bullies almost felt bad, like they were concerned that they had hurt him too much this time. He talks about how that was the first time he ever became aware of this question: Why do good people choose to do bad things?  And, you know, sometimes you could say your purpose comes from your pain. So he got into law enforcement, national security, and FBI work so that he could protect people who were in a similar position of being bullied, whether it was from a terrorist perspective or anything below that. And so he talked a lot about mindfulness. He talked a lot about his ability to slow things down and operate from a place of logic instead of emotion. And I thought it was a really interesting story. That 1st time becoming aware and asking himself that question and not reacting with emotion, not emoting negativity, but slowing things down and operating from a place of logic instead. Suggested Resources Book: Siddhartha, a Novel by Hermann Hesse Book: Life's Amazing Secrets: How To Find Balance and Purpose In Your Life by Gaur Gopal Das Book: The 4-Hour Work Week by Tim Ferris Book: Tools Of Titans by Tim Ferris App: The One-Sec App Related Episodes Mindset Tips for Author Success; Tonya Duncan Ellis 2000 Books To Improve Your Life by Mani Vaya Master Your Mindset; Scott Burgett Are you experiencing anxiety & stress? I'm Bruce Langford, a practicing coach and hypnotist helping fast-track people just like you to shed their inner bully and move forward with confidence. Book a Free Coaching Session to get you on the road to a more satisfying life, feeling grounded and focused. Send me an email at bruce@mindfulnessmode.com with ‘I Am Determined' in the subject line. We'll schedule a call to discuss how you can move forward to a better life

Inesa Ponomariovaite is dedicated to creating healthy, happy lives through her groundbreaking work in the hemp and CBD industry. She is the founder and CEO of Nesa's Hemp. She has developed the world's first-ever full-spectrum CBDa oil, using a unique process that preserves all the healing compounds of the hemp plant. This process results in a product that offers optimal healing and the potential to restore the body to its natural state. Embarking on a journey with hemp and CBD five years ago, Inesa's mission was fueled by her mother's devastating cancer diagnosis, given a mere six months to live. Undeterred and heartbroken, she traveled the world in search of natural solutions for her mother's health condition and discovered the miraculous properties of the hemp plant. Recognizing the lack of high-quality hemp products in the market, Inesa faced numerous challenges to create an effective alternative health solution for her mother and people worldwide. Today, Nesa's Hemp is a certified highest-quality organic hemp product, representing Inesa's commitment to creating healthy, happy lives. Her unwavering dedication has not only resulted in her mother's triumphant victory over cancer but also ignited a mission to extend transformative impact to millions across the globe. Listen & Subscribe on: iTunes / Stitcher / Podbean / Overcast / Spotify Contact Info Website: www.NesasHemp.com Most Influential Person God Effect On Emotions I practice being mindful towards myself and knowing that I need to be here and that the world is counting on me. I think that helps me to control my emotions. Thoughts On Breathing God developed us so beautifully. We have our own emergency systems, such as breath. You really don't even have to call 911. You just start breathing, and you will see what will happen to you. You will experience thousands of health benefits. I'm just impressed.   Bullying Story I have a lot of stories about bullying. When I came from Lithuania, I came from a background where I thought light didn't exist. I learned what's good and what's bad on this earth, and I just decided that I'm not going to have too much patience with people who physically harm us. They are not wishing anything well for us. I decided to stand up for all of us. That includes myself, my own family, and other people in this country or other countries. I probably can come across as if I'm bullying them. But I just don't have patience for lies and cheats. (Bruce's note: It is clear that Nesa is dedicated to creating healthy, happy lives everywhere she goes.) Suggested Resources Book: The 5AM Club: Own Your Morning. Elevate Your Life by Robin Sharma App: N/A Related Episodes Get Present Before Donning Your Hustler Cape; Eric Allred Is CBD Oil The Cure To Our Suffering Asks Pain Nation Author, Klee Irwin Planetary Change Through Leadership; Dr. Nancy Gordon Are you experiencing anxiety & stress? I'm Bruce Langford, a practicing coach and hypnotist helping fast-track people just like you to shed their inner bully and move forward with confidence. Book a Free Coaching Session to get you on the road to a more satisfying life, feeling grounded and focused. Send me an email at bruce@mindfulnessmode.com with ‘I Am Determined' in the subject line. We'll schedule a call to discuss how you can move forward to a better life.

Lee Holden teaches mindfulness in motion with Qigong. He is the founder and CEO of Holden QiGong. Lee is a world-renowned leader who brought the  ancient Chinese practice of Qigong to the modern world. He has been featured on 8 successful PBS shows with another 13 episodes under “Your Fountain Of Youth With Lee Holden”. The episodes were shot at a variety of scenic locations including Yosemite, Redwood National Park and Croatia. Through online and in-person courses, Lee Holden teaches individuals how to improve their life force energy. He also helps athletes by activating dormant energy through a series of breathing and meditative exercises. Lee has helped over 10,000 students break through barriers to uncover healing from injury or disease as well as maximizing energy levels and decreasing signs of aging. Listen & Subscribe on: iTunes / Stitcher / Podbean / Overcast / Spotify Contact Info Website: www.holdenqigong.com Youtube: @HoldenQigong Most Influential Person Mantak Chia (a Taoist Master; Mantak Chia is the creator of the Healing Tao, Tao Yoga, Universal Healing Tao System, and Tao Garden Health Spa & Resort) Effect On Emotions Oh, mindfulness gets me out of my head so that I don't stack emotions on top of emotions on top of emotions. I can feel the emotion. I can drop into the moment. And then what I do is do something called transforming negative emotions. Neutralizing them into being centered in the moment Thoughts On Breathing Breath is life. I mean, breath is chi. When you take a deep breath. You are bringing energy into your body and that was what sustains and keeps you alive. You breathe about 20, 000 times a day, but not all of those breaths are equal. So if you're breathing shallow, you're sending a message to your nervous system; I'm stressed out. If you breathe deep and full, you're sending a message to your nervous system; I'm relaxed. So slow, deep breathing and being attentive to your breath is going to bring you into the moment. It's going to clear stress out of your nervous system and you're going to be more grounded and balanced.   Bullying Story Raising four daughters, aged 3 to 15, exposes me to diverse forms of bullying. It goes beyond mere exclusion or name-calling; it involves clashes of opinions. When one of my older girls faced criticism over her political stance, I emphasized empathy and a broader outlook. We actively stepped into each other's perspectives, cultivating empathy and understanding. The result? They mediated between friends with differing views, diffusing tensions within days. Bullying's complexity led me to advocate mindful practices like Qigong, clarifying the line between genuine threats and hurtful situations. These practices empower us to seek support confidently. Strengthened internally, asking for help becomes more accessible, enabling us to choose healthier social circles. Grounded in ourselves, solutions emerge, countering the usual sense of powerlessness in such situations. Suggested Resources Book: Breath: the New Science of a Lost Art by James Nestor Book: The Power of Slow by Lee Holden (Expected to publish early 2025) App: YMAA App (I have some programs on that app) App: Insight Timer Related Episodes Myung Sung: The Korean Art of Living Meditation with Dr. Jenelle Kim Shake, Stimulate, and Energize; David Weigert Rising Above Trauma With Dr. Lin Morel Are you experiencing anxiety & stress? I'm Bruce Langford, a practicing coach and hypnotist helping fast-track people just like you to shed their inner bully and move forward with confidence. Book a Free Coaching Session to get you on the road to a more satisfying life, feeling grounded and focused. Send me an email at bruce@mindfulnessmode.com with ‘I Am Determined' in the subject line. We'll schedule a call to discuss how you can move forward to a better life

Professor Pete Alexander knows how to help you lighten your day. He is an author, TEDx speaker, adjunct college professor, certified Laughter  Yoga leader, and improv comedy cast member. He is also the President of the greatest interior landscaping company in the San Francisco Bay Area – Office Plants by Everything Grows. Professor Pete helps inspire his students to develop and apply key concepts of marketing specifically to their area of interest. He supports his community by helping them laugh more and stress less. Professor Pete has had significant training in neurolinguistic programming (NLP). His most recent book is called, LIGHTEN Your Day: Fast, Easy, and Effective Stress Relief For When Sh&t Happens. Listen & Subscribe on: iTunes / Stitcher / Podbean / Overcast / Spotify Contact Info Website: wwwPeteAlexander.com Book: LIGHTEN Your Day: Fast, Easy, and Effective Stress Relief For When Sh&t Happens by Professor Pete Alexander Most Influential Person A professor I had back when I was getting my bachelor's degree Effect On Emotions I used to react immediately and usually in a negative way. And so mindfulness now for me is going back to being in the present. And there's a note on my monitor that basically reminds me, do not believe your thoughts  because if we get wrapped up in all of our emotions,  we potentially are going to say the wrong thing. And so being mindful and being present helps. And sometimes we say the words wrong. We can't get them back. It's too late. Thoughts On Breathing I like to call it the box method. So if we think about a square, what  to do for deep breathing, We can do deep breathing where you breathe all the way in and you make sure that if you can breathe out through your mouth. That's always the most beneficial way to breathe. With The Box Method, count to at least four or five when you breathe in.  Then count to four or five when you breathe out.  Do it for only two times each, and you will automatically start getting calmer. A visualization exercise can help you do a deep breath. Breathe in and then do a slow breath out. Go in your mind to a place where you like to relax.  You automatically start breathing slower that way. You are most likely going to be doing it in about four seconds. So, think about it as a box.   Bullying Story My story about bullying and how mindfulness would have made a difference, highlights how I dealt with a challenging coworker using the STOP method. STOP is an acronym. Stop, Take yourself away, Observe your feelings, Proceed. In a toxic open office, this person's behavior grated on me, pushing my stress levels through the roof. When he criticized someone on my team, blaming me for their mistake, I felt ready to explode. Remembering the STOP method, I walked away, took a breather, and analyzed my emotions. Stepping back helped me avoid a pointless confrontation and present a composed response later. It's crucial not to react impulsively in such situations; this method isn't just for work, it's a valuable tool for handling any confrontational person, even in personal relationships. Suggested Resources Book: LIGHTEN Your Day: Fast, Easy, and Effective Stress Relief For When Sh&t Happens by Professor Pete Alexander Book: The SPEED of Trust: The One Thing That Changes Everything by Stephen M .R. Covey App: Duolingo App to learn a language Related Episodes Laughing In The Face of COVID19; Dr. Madan Kataria Laugh, Learn and Awaken With JP Sears Laughter, Humor and Mindfulness Solo Weekend With Bruce Are you experiencing anxiety & stress? I'm Bruce Langford, a practicing coach and hypnotist helping fast-track people just like you to shed their inner bully and move forward with confidence. Book a Free Coaching Session to get you on the road to a more satisfying life, feeling grounded and focused. Send me an email at bruce@mindfulnessmode.com with ‘I Am Determined' in the subject line. We'll schedule a call to discuss how you can move forward to a better life

Summer McStravick teaches Manifesting Through Flowdreaming as part of her work as a personal growth coach. She is also an author and podcaster whose works have been used worldwide to transform people's inner emotional landscapes as well as their external lives. Her latest book is called Stuff Nobody Taught You: 40 Lessons from ME School to Help You Stop Being Miserable and Start Feeling Amazing. Previously, she worked for Louise L. Hay for a decade and created HayHouseRadio.com. Summer is the creator of Flowdreaming, a mind-body technique for manifesting and growing inner emotional strength. Listen & Subscribe on: iTunes / Stitcher / Podbean / Overcast / Spotify Contact Info Website: www.flowdreaming.com Podcast: Flowdreaming Most Influential Person Eckhart Tolle, Author Effect On Emotions I begin in a state of mindfulness is alignment. Reaching a moment of a perfect and pure flow feeling. I'm moving through a state of no restrictions. There's no resistance. I mean, that's the definition of flow, the absolute lack of resistance. Think about electricity; it can flow without resistance, Or you put little resistors in and pull it back. So mindfulness and flow are synonymous to me. Thoughts On Breathing I love breathwork. It's one of my favorite practices. Real breath work where you're focusing on the breathing and nothing but the breathing. And I've had some extraordinary visions and experiences as a result of doing breathwork. When I Flowdream or go into my aligned mindfulness, getting into that state,  I often begin with breath because, in my world, everything around us is energy. It's all moving forward through time and space. So everything is in a state of action.  When I'm breathing, what I'm doing is I'm taking a little bit of the world into me. Like I'm literally taking the world into my being and then I'm expelling a little bit of my being back into the world.  So it's putting me into this. It's a really strong, synergistic loop with life. It reminds me I'm not just this little body walking around. Every moment I am contributing a bit of myself into this world and taking it into me. It's a profound feeling; a profound idea.   Bullying Story Being the odd one out as a kid led to bullying, feeling unpopular, and vastly different from my peers. Growing up in a hippie household made me stand out, and it created a divide between me and the neighborhood kids. Reflecting on those years, I realized their bullying stemmed from fear or a hidden desire for what they saw in me—being unapologetically myself. My refusal to conform triggered both admiration and intimidation. They wanted to embrace individuality but felt restricted by societal norms. Their reactions were a mix of jealousy, anger, and fear of being different. It became easier to project those emotions onto someone embodying that difference—me. It was a defense mechanism against confronting their own fears and insecurities about being unique. Suggested Resources Book: Flowdreaming: A Radical New Technique for Manifesting Anything You Want by Summer McStravick Book: Stuff Nobody Taught You: 40 Lessons from M.E.School® to Help You Stop Being Miserable and Start Feeling Amazing by Summer McStravick App: Flowdreaming App for meditation and manifesting Related Episodes Flow State Secrets; Tim Bui Lasting Happiness Secrets With TM Hoy The Entrepreneur's Secret Shared By Business Dominatrix Arlene Battishill Are you experiencing anxiety & stress? I'm Bruce Langford, a practicing coach, and hypnotist helping fast-track people like you to shed their inner bully and confidently move forward. Book a Free Coaching Session to get you on the road to a more satisfying life, feeling grounded and focused. Send me an email at bruce@mindfulnessmode.com with ‘I Am Determined' in the subject line. We'll schedule a call to discuss how you can move forward to a better life.

Lance Cayko is a multi-talented serial entrepreneur with an architect's mindful life vision. He is also a lecturer and podcaster with a diverse background in architecture, construction, and real estate development. He is the co-founder and partner of F9 Productions Inc., a successful design + build firm based in Longmont, Colorado. His company specializes in single-family and multi-family residential and small commercial projects. Before earning a degree in Building Construction Technology from the North Dakota State College of Science, Lance worked in nearly every trade of construction. He then continued his education and earned a Bachelor of Science in Environmental Design and a Master of Architecture from North Dakota State University, culminating with him graduating at the top of his class and earning the coveted McKenzie Thesis Award for the most outstanding thesis project. After college, Lance worked in various architecture roles in the construction industry before co-founding F9 Productions in 2009 with his business partner Alex Gore. Since then, the company has grown a reputation for quality craftsmanship, innovative design, and exceptional customer service. Listen & Subscribe on: iTunes / Stitcher / Podbean / Overcast / Spotify Contact Info Website: InsidetheFirmPodcast.com Podcast: InsidetheFirmPodcast.com Most Influential Person Kanye West (Rapper) Effect On Emotions Mindfulness, to me, stems from a recent read, Holding the Calm. by Hesha Abrams. It's about embracing different ‘lives' within our lifespan stages—20s, 20-40, 40-60, and beyond. I've reached my ‘third life' at 40, prompting a focus on becoming a composed figure amidst chaos, solving problems with a stoic calmness. Thoughts On Breathing Breathing used to begin with gratitude for that initial breath, but it's slipped away. Yet, hiking strenuous mountain trails redefines it. A 17-mile trek for fishing at 11,000 feet or a seemingly easy 3-mile hike with my daughter. That is challenging for her but exhilarating for me. Climbing steep slopes, sweat-drenched, and panting, I pause, leaning against the mountainside, smiling despite the exhaustion. My daughter wonders why. It's simple—the feeling of being alive in those moments. Breathing, in those hikes, signifies unequivocal existence. The intensity of physical exertion validates life. Every breath is a confirmation of being undeniably present, alive, and vibrant.   Bullying Story My childhood bully, Jonas, fueled my drive. Instead of combating him, I channeled his negativity into motivation. I held onto the vision of future success, using his actions as a catalyst. Keeping my focus on the prize—my success in architecture, construction, and personal pursuits—kept me driven. It wasn't about fighting back; it was about harnessing that negative energy as fuel for my ambitions, letting it ignite a fire in me to excel and succeed beyond those bullying moments. Suggested Resources Book: Holding the Calm: The Secret to Resolving Conflict and Defusing Tension by Hesha Abrams Book: Meditations by Marcus Aurelius Book: The Seven Habits of Highly Effective People by Stephen R. Covey Related Episodes Bryce Prescott: Rules of Success to Live a Balanced Life Using a Scientific Approach Elder Care Meets Mindfulness With Legal Expert Nicole Wipp Don't Wait To Be Great Proclaims Raven Blair Glover Are you experiencing anxiety & stress? I'm Bruce Langford, a practicing coach and hypnotist helping fast-track people just like you to shed their inner bully and move forward with confidence. Book a Free Coaching Session to get you on the road to a more satisfying life, feeling grounded and focused. Send me an email at bruce@mindfulnessmode.com with ‘I Am Determined' in the subject line. We'll schedule a call to discuss how you can move forward to a better life.

Adam Hergenrother is the author of The 200% Life. He is the Founder & CEO of the thriving $1 billion organization, Adam Hergenrother Companies. He  owns a national real estate company, an award-winning development and construction company, and a leadership training firm. He is passionate about using business to transform lives and believes that when you focus on leading yourself first, the business results will follow. When he's not leading and growing his organizations or working on his inner growth, you can find Adam in the Vermont mountains with his wife, Sarah, and three children. Listen & Subscribe on: iTunes / Stitcher / Podbean / Overcast / Spotify Contact Info Website: www.AdamHergenrother.com Podcast: The 200% Life w/ Adam Hergenrother Most Influential Person Michael A. Singer (Author) Effect On Emotions Number one is that mindfulness made me aware that I'm not my emotions. Therefore I have the ability to either touch them or don't touch them. That obviously gives me a lot more clarity in my life. Thoughts On Breathing I love cathartic breathing. How wonderful it is to take three deep breaths; you know, that's part of the relaxed release. Just drop your shoulders, it just releases and you know, the parasympathetic and sympathetic systems that are going through our bodies. If we can reconnect those and align those in through breath. It's just that, by the way, it's really funny; breathing is the only thing that we can control, and then if we don't want to it controls itself. It's autonomous. Breathwork is one of those amazing things that if you still want to pay attention to it, it breathes on its own. But yet, if you want to pay attention to it, you can breathe on your own.   Bullying Story There's a situation right now with one of my daughters. She is caught in a bullying situation. I was just responding to this individual. When I grew up, I was actually bullied quite a bit in a different way. We didn't have cyberbullying, which I think is even worse today. Because I explained to my kids who are 11, nine, and seven. Back when I was growing up, if there was an issue, we unfortunately often got into a physical fight. But it was just different back then. Like it was at school where it happened, but then when we went home, it was it was done. We didn't deal with it anymore. People were not writing notes and leaving them in your mailbox every day, right? Now it's even more difficult because when a kid goes home, all sudden, the bullying goes to the social media networks. Suggested Resources Book: The Surrender Experiment, The Untethered Soul. And Living Untethered by Michael A. Singer Book: The Power Of Now by Eckhart Tolle Related Episodes Moving in Mindful Motion With Diena Seeger Tame the Ego's Tongue; Alan Carroll Conversations Across Divides; Justin Michael Williams Are you experiencing anxiety & stress? I'm Bruce Langford, a practicing coach and hypnotist helping fast-track people just like you to shed their inner bully and move forward with confidence. Book a Free Coaching Session to get you on the road to a more satisfying life, feeling grounded and focused. Send me an email at bruce@mindfulnessmode.com with ‘I Am Determined' in the subject line. We'll schedule a call to discuss how you can move forward to a better life.

Cyrus Rustom teaches strength through struggle. He has been coaching nutrition, fitness, health and peak performance for 13 years. Prior to his fitness industry career, he served as Royal Marines Commandos for 5 years, including a tour in Afghanistan on Operation Herrick 2006. His style of coaching is tough love. Cyrus almost died in a life-threatening incident in Afghanistan and bounced back to grow a successful 15-year career in fitness. He opened two fitness facilities in his hometown of Dubai and also coaches mindset, discipline, fitness, and nutrition. His current business started during Covid and against all odds, has not just survived but thrived. His business now generates over $1,000,000 a year in revenue. Cyrus also works for the Royal Family in Dubai, UAE. Cyrus attributes his success to his ability to extract powerful lessons learned through massive trauma. Listen & Subscribe on: iTunes / Stitcher / Podbean / Overcast / Spotify Contact Info Website: www.Boxica.ae Podcast: Cyrus Rustom Show Most Influential Person My wife Effect On Emotions  Mindfulness has absolutely helped me deal with my emotions. This is something that I haven't mastered yet, either. I'm still reminding myself on a daily basis that I need to breathe and process things slowly. Thoughts On Breathing Wim Hof. Style of breathing is one method of breathing. It's actually quite fast. And it brings you into a certain state. But there are thousands of different ways to breathe. Wim Hof has one. I prefer to slow breathe. And it would be a deep inhalation through the nose only.  Then it would be a long, slow exhalation.  And if you're listening to this right now and you've never really focused on your breathing before, I urge you to do 10 breaths like this. In through the nose. Full deep breath. Hold at the top for two to three seconds. And  then let it out slowly. And your goal is to try and exhale for 10 seconds.  If you do this,  not even 10 times, if you do this five times, you're going to be in a completely different state.  And that has helped me massively over the years. And another method is box breathing.  I'm sure you're familiar with three seconds inhalation, three seconds hold, three seconds exhalation, three seconds hold. Again, do that. I think with box breathing, you need a bit longer to feel the effects. But you will. Your mind will slow down.  You'll feel good, and you'll be able to think more clearly about the situation rather than just be wrapped up in the emotions of it.   Bullying Story I've been bullied before,  but at the age that it happened,  I wouldn't have been able to have told you what mindfulness  was. I believe that a lot of the things they teach you in school are actually very irrelevant to life.  So  if I had been mindful at the time and I had more awareness, they wouldn't have bothered me so much.  I wish they had taught things in school that were more usable in life, like mindfulness. And other things like how to manage finances, how to think positively, how to have goals, and how to meditate. Also, how to breathe properly. Nobody taught me how to breathe. The first time I did a breathing session with someone, I realized this was so powerful. For sure I would have gotten through the situation if I'd known how to breathe and be a little bit more mindful, Suggested Resources Book: The Daily Stoic by Ryan Holiday and Stephen Hanselman Related Episodes Live As A Courageous Human; Clint Hatton Allan Misner: Keep Balance To Find Encouragement and Enlightenment Dr. Kim D'Eramo: Dynamic Doctor Encourages Mindfulness for Mind Body Health Are you experiencing anxiety & stress? I'm Bruce Langford, a practicing coach and hypnotist helping fast-track people just like you to shed their inner bully and move forward with confidence. Book a Free Coaching Session to get you on the road to a more satisfying life, feeling grounded and focused. Send me an email at bruce@mindfulnessmode.com with ‘I Am Determined' in the subject line. We'll schedule a call to discuss how you can move forward to a better life.

Roy Coughlan knows what it's like to lose everything and be grateful. He is a seasoned serial entrepreneur, and his portfolio includes over 15 successful ventures spanning five countries. As a dynamic podcast host and coach, Roy has established five podcasts, four of which have soared to the Top 0.5%, with the fifth currently at 1.5%. Leveraging his extensive experience, he now guides others in navigating the podcasting landscape, assisting them in reaching remarkable success. Roy's journey from a humble start washing cars at 9 to becoming a Distinguished Toastmaster in just three years showcases his remarkable transformation. Despite facing setbacks, including financial losses and personal liabilities, Roy emerged resilient. His podcasts, covering topics from self-discovery to language learning, consistently achieve top rankings, reflecting his dedication to quality content. Passionate about exposing global corruption, Roy combines insightful discussions with actionable solutions. With a voracious appetite for knowledge, he reads around 100 books annually, enriching his understanding and empowering those he mentors in the podcasting realm. Listen & Subscribe on: iTunes / Stitcher / Podbean / Overcast / Spotify Contact Info Website: https://bio.link/podcaster Podcast: Roy has 5 podcasts:Speaking with Roy Coughlan / Meditation/ Learn Polish / Awakening / The Crypto Podcast Most Influential Person My mother Effect On Emotions I've learned not to react impulsively, like that time when I was picking up my tired child from school. Initially frustrated, I realized his tears were fatigue, not disobedience. That experience shifted my perspective, making me more empathetic. Now, in situations, even on the road, I pause before reacting. I consider the unknowns in people's lives—maybe a rough day or personal struggles. Unless it's unsafe, I avoid honking or road rage. Understanding that most are just trying to navigate their own challenges, I drive calmly, prioritizing safety over frustration. It's about seeing beyond the surface and acknowledging everyone's unseen battles. Thoughts On Breathing Exploring various breathwork sessions, I stumbled into an incredible journey. Witnessing people release trauma through breath amazed me. Encouraging others to dive in, I stress the need for skilled facilitators, not just online tutorials. While I've tried multiple sessions and even courses, I don't feel compelled; it's about aligning with my needs. Conscious breathing helps realign when feeling off. I've ventured into ice baths, inspired by experiences in Poland. From meeting Wim Hof to accidental swimsuit mishaps in freezing temperatures, the rush and energy from these experiences are unmatched. Despite the initial chill, the exhilaration afterward is worth every shiver, encouraging everyone to give it a try.   Bullying Story Growing up small in a tough neighborhood, I faced relentless bullying. Boxing helped, but I ended up becoming a bully myself at school. It felt like fighting back against the torment. Yet, even as I faced bullying, I learned to fight back, realizing that not backing down deterred some attackers. In one instance, eight guys set the papers I was about to deliver on fire, leading me to study martial arts. Through six years of practice, I grasped mindfulness, avoiding fights despite my ability. Confidence became my shield. I learned to defuse conflicts, standing my ground without aggression. It changed me, sparing others the pain I once felt and rejecting the cycle of bullying I'd briefly fallen into. Suggested Resources Book: Therapeutic Mindfulness: A Healing Skill, Not a Coping Skill by Ruth Fearnow Related Episodes Allan Misner: Keep Balance To Find Encouragement and Enlightenment Use Mindfulness To Be Self-Aware With Your People Suggests Videographer Matt Peet Live The Life You Love With Victim To Victor Author, Nick Santonastasso Are you experiencing anxiety & stress? I'm Bruce Langford, a practicing coach and hypnotist helping fast-track people just like you to shed their inner bully and move forward with confidence. Book a Free Coaching Session to get you on the road to a more satisfying life, feeling grounded and focused. Send me an email at bruce@mindfulnessmode.com with ‘I Am Determined' in the subject line. We'll schedule a call to discuss how you can move forward to a better life.

Kristof Morrow is an author and award-winning journalist. Second Sun Insights is the title of this episode. Kristof taught himself to write while serving in the military and later won two awards from Texas Press Associations. His debut book is called The Second Sun: Volumes I & II, and he contends the work is not only epic fantasy but also literature, seeking to uncover or elaborate on truths long felt and long considered. Kristof believes in Steinbeck's philosophy that ‘my whole mission as a writer is to help people understand one another.' Listen & Subscribe on: iTunes / Stitcher / Podbean / Overcast / Spotify Contact Info Website: https://linktr.ee/kristofmorrow Books: The Second Sun Volumes I and II Most Influential Person John Steinbeck, Author Effect On Emotions Mindfulness is an important intermediary between action and forgiveness. Thoughts On Breathing This makes me think of meditation. I grew up in the South, so we used to hear people make fun of people who meditate all the time. So I came into it with a prejudice. But I did try it and it really works. Meditation is one of those things that you have to do every day like once a day; you can't just do it once.   Bullying Story Well,  I was bullied pretty relentlessly, even in school, because I have a pretty severe case I think, of ADHD.  So that did not enable me to make friends my own age. And so when I was in school, I had a lot of difficulty cooperating with kids my own age. So maturing was very deliberate because otherwise my life was filled with horror and terror and poverty. We were really poor for the first half of my life. Suggested Resources Book: East of Eden by John Steinbeck Books: The Second Sun Volumes I and II Related Episodes Mindset Tips for Author Success; Tonya Duncan Ellis Hope For Recovery With Author Hope Andersen Build Better Relationships With Author Bryan Falchuk Are you experiencing anxiety & stress? I'm Bruce Langford, a practicing coach and hypnotist helping fast-track people just like you to shed their inner bully and move forward with confidence. Book a Free Coaching Session to get you on the road to a more satisfying life, feeling grounded and focused. Send me an email at bruce@mindfulnessmode.com with ‘Time Is Right' in the subject line. We'll schedule a call to discuss how you can move forward to a better life.

Michael Feldstein helps people breathe better, live better. He is an air quality expert with a robust background in disaster recovery and home restoration. Transitioning from rebuilding homes to pioneering solutions, he developed a cutting-edge air purifier addressing the fallout of environmental catastrophes. His innovation offers a powerful defense against the invisible threats that compromise indoor air quality. Michael's commitment to this cause stems from a deep desire to transform post-disaster living spaces into havens of health and safety. Michael has witnessed firsthand how polluted air can damage people's well-being. This is the reason he created Jaspr. Listen & Subscribe on: iTunes / Stitcher / Podbean / Overcast / Spotify Contact Info Website: www.jaspr.co Most Influential Person UJ Ramdas; Author of The 5 Minute Journal Effect On Emotions I am quite calm in chaos. I don't know where exactly it came from, but it allows me, if I'm stressed out or feeling overwhelmed, I go for a very, very long walk or sit in the hot tub. That way I get alone time. No phone and just give myself an opportunity to think without the input of others. Whether listening to a podcast, music or nothing. Just total, total silence to think through things. And then, when something's stressful, I ask myself, is there something I could do about it? If not, I move on. If yes, I do the thing. Thoughts On Breathing  I recommend James Nestor's book, Breath. I had a very obstructed airway for a long time. I got nose surgery. a septorhinoplasty in 2018 at age 28. It has forever changed my life. I can now breathe through my nose. It's amazing. I'm way calmer. I sleep better. I can scuba dive. I can hike. Breathing slowly is good. Breathing through the nose is good too.   Bullying Story I would say  I wasn't like a chronically bullied kid, but I definitely had confrontations. I would say I also bullied some kids at summer camp. Mindfulness would have made a big difference because it would have allowed me the moment to pause before I acted. I would have been able to take that moment to think whether there was ever a situation where I had a bullying event towards me. It's actually funny. My daughter is three and a half. And the other day, I said, what did you learn at school? And sat in a little pose and she said, mindfulness. It's great to see kids thinking about that. And they have this little angry corner. So if you're mad at someone, you can go there and hang out.  It's funny. She came home and she said a kid pushed her today and she cried and another kid grabbed her an ice pack. Suggested Resources Book: Breath: The New Science of a Lost Art by James Nestor Book: Living from a Place of Surrender by Michael A Singer Book: Deep Work by Cal Newport Book: The One Thing by Gary Keller App: I don't have a phone so no app Related Episodes Anne-Claire Holland: Stop and Check Your Breathing When Panic or Anger Feelings Surface Breathwork To Upscale Your Life; Samantha Skelly Pause, Breathe, And Smile To Awaken Your Mindfulness; Gary Gach Are you experiencing anxiety & stress? I'm Bruce Langford, a practicing coach and hypnotist helping fast-track people just like you to shed their inner bully and move forward with confidence. Book a Free Coaching Session to get you on the road to a more satisfying life, feeling grounded and focused. Send me an email at bruce@mindfulnessmode.com with ‘Time Is Right' in the subject line. We'll schedule a call to discuss how you can move forward to a better life.

Today's episode details 5 Meditation Methods. I'll be talking about some types of meditation you've probably heard about. Maybe you've been curious about how they really work and how they differ. I'll go into some detail about each one and talk about the benefits. If you have any questions, send me an email at bruce@mindfulnessmode.com. You may resonate with one or more of these types of meditation. Maybe you've had personal experiences that you'd like to share. Let me know. I may share your thoughts on my next episode. Listen & Subscribe on: iTunes / Stitcher / Podbean / Overcast / Spotify Contact Info Website: www.MindfulnessMode.com Mindfulness Meditation Mindfulness meditation is a practice that focuses on being aware of the present moment. It is also about being non-judgmental as you observe thoughts, sensations, and emotions. This method of meditation is rooted in ancient Buddhist traditions. It may focus on the breath, bodily sensations, or surroundings. The practice involves acknowledging thoughts without attachment or reaction, allowing them to come and go. With Mindfulness Meditation, you will come to know a new level of acceptance and clarity. Transcendental Meditation Transcendental Meditation (TM) is the silent repetition of a specific mantra to promote a state of deep relaxation and reduced stress. If you're practicing TM, you get comfortable in a seated position and you silently start repeating a personally assigned mantra for 15-20 minutes, twice every day. The mantra serves as a focal point, allowing the mind to effortlessly transcend normal waking consciousness, reaching a state of profound restfulness and inner calm. Loving-Kindness Meditation This method is also known as Metta. It focuses on having compassionate thoughts towards yourself and others. You would be guided to generate feelings of love and warmth towards yourself. Then you would extend these feelings to loved ones, acquaintances, and even those you might feel challenged to deal with. Phrases or affirmations can be used to help promote genuine feelings of kindness and compassion for all. The goal of this practice is to dissolve barriers and reduce negative emotions like anger or resentment. It encourages empathy and connectedness. Through consistent practice, you would probably experience increased emotional resilience, improved relationships, and a greater sense of inner peace and interconnectedness with the world. Guided Visualization Guided Visualization is about using mental imagery to cause relaxation and focus. This method is often led by a facilitator, but it can be a self-practice as well. You would settle into a comfortable position, following guided instruction to imagine peaceful scenes or environments. You may be asked to think of desired outcomes. Through vivid descriptions, you would visualize details such as sights, sounds, and sensations. This practice uses the mind's power to reduce stress, enhance concentration, and stimulate a relaxed state. Body Scan Meditation Body Scan Meditation is all about focusing your attention on different parts of the body. The method encourages you to notice physical sensations without judgment. For this method, you would lie down or sit in a comfortable position and then move attention from one body part to another, noting any tension, warmth, or relaxation. Body scan meditation encourages deep relaxation, mindfulness, and awareness of bodily sensations. This can help with stress reduction and promote physical and mental relaxation. Suggested Resources Book: The Science of Being and Art of Living” by Maharishi Mahesh Yogi Book: Wherever You Go, There You Are: Mindfulness Meditation in Everyday Life by Jon Kabat-Zinn Book: Real Happiness, 10th Anniversary Edition: A 28-Day Program to Realize the Power of Meditation by Sharon Salzberg App: Insight Timer Related Episodes The Three Pillars of Meditation; Giovanni Dienstmann Mark Dillon: Anxiety and Suffering to Employment at the World Class Meditation Insight Center Peace and Calm Meditation Special Offer Are you experiencing anxiety & stress? I'm Bruce Langford, a practicing coach, and hypnotist helping fast-track people just like you to shed their inner bully and move forward with confidence. Book a Free Coaching Session to get you on the road to a more satisfying life, feeling grounded and focused. Send me an email at bruce@mindfulnessmode.com with ‘Coaching Session' in the subject line. We'll set up a call and talk about how you can move forward to a better life

Wen Peetes is an intuitive healing coach, mentor, and speaker whose unshakable trauma survival is a testament to the world. She helps women become powerful decision-makers so they never have to doubt themselves again. As a survivor of childhood abuse, Wen found herself trying to break free from the negative cycle that left her feeling stuck, helpless, and hopeless. Through a series of life-changing events, she found the courage to embrace her darkest secret and the resilience to turn pain into purpose. With her Instagram @rebelforaspell, Wen shares tools of transformation with tailored offerings including her private 1-on-1 coaching program and her private healing retreat. Listen & Subscribe on: iTunes / Stitcher / Podbean / Overcast / Spotify Contact Info Website: www.rebelforaspell.com Book: Inner Child Healing: HEAL your wounds. TRAIN Your Mind. CREATE a new you by Wen Peetes Youtube_RebelForASpell Most Influential Person My sister-cousin Deidre Effect On Emotions Mindfulness helps me because every day, I step into the space of love. My eyes are closed right now.  I shut down one of my senses and I just listen to everything that's coming up in my body. Everything I do not filter, I do not judge. I let the messages come, come, come. And then I say, Hey, what do you want me to do? What are you trying to tell me? And I encourage myself to sit, to explore, and to act in a way that serves the truth in which I'm living in right now. That is love. Thoughts On Breathing Breathe with my whole being.  Our bodies can breathe in different ways. Our throat, we think of nose, but we can breathe with our entire being if we choose to. And that quiet listening I was telling you about before, it just helps you to invite your whole heart to breathe in a way that expands it horizontally. It sounds curious, but invites you to become more loving and connected in such a coherent way with your mind and your heart and your soul. That's never been taught to anybody, never been taught by me, by anybody. I just discovered it through my practice. And I'm happy to share more if anybody's interested.   Bullying Story I was a bully for myself. I bullied myself into believing I was not good enough. I was dirty. I was scarred. I was ugly. I was all these things. So I self-bullied myself into believing all the things that the emotions of discomfort and especially shame brought up. Look at you. Look at how you look. You can't run away from this face. So I dealt with that personally, and through my self-healing, I learned to unravel that. But on top of that, I was bullied in school as well because I had a lot of scars from being physically abused. I have hyperpigmentation. The scars do not heal quickly at all. It takes decades. So I had a lot of scars littered on my legs and people would point. My Mother and Bullying My mother would say to me, she'd hold my hands, her hands in my, her hands around my face. And she said, nobody's better than you. Don't listen to them. She said all the positive things, and that was so confusing to me, Bruce, because I was thinking, but you gave me these scars. But within her somewhere inside of her, she had the capacity and maybe the compassion, the awareness, to see I'm doing something wrong. I don't know how to fix it. So there's some things in my life I have to clean up so that I don't give this inheritance to my child. So I'm grateful that she did that because that instilled a little window of oh, I'm okay, I'm not ugly. I'm just different. And I have to figure out how to use a certain cream or she'd help me buy something to deal with it. But bullying is very harmful because it tempts you to believe that everything they say, you are. And you don't have anywhere else to go but that state of being. So it's very difficult to get through that. For some people it's surrounding themselves with maybe their animals, their plants, or a community of other people. Or finding a coach, finding a therapist, and just finding some creative resource. Sometimes music, laughter, or painting that feeds another emotion of joy, of hope. Suggested Resources Book: Stillness Speaks by Eckhart Tolle Book: Inner Child Healing: HEAL your wounds. TRAIN Your Mind. CREATE a new you by Wen Peetes App: Hayhouse App Related Episodes Use Play To Get Grounded In Mindfulness With Maribel Jimenez Unleash Your Creative Expression With Emerald Peaceful GreenForest Publish, Promote and Profit; Tell Your Story Says Rob Kosberg Are you experiencing anxiety & stress? I'm Bruce Langford, a practicing coach and hypnotist helping fast-track people just like you to shed their inner bully and move forward with confidence. Book a Free Coaching Session to get you on the road to a more satisfying life, feeling grounded and focused. Send me an email at bruce@mindfulnessmode.com with ‘Time Is Right' in the subject line. We'll schedule a call to discuss how you can move forward to a better life

Dick Wybrow is an Amazon best-selling author of humorous supernatural fiction. He has captivated audiences as a rock radio DJ, stand-up comedian, and television producer for over 30 years. These days, he's moved on to a fourth career; bestselling fiction author. Ninety percent of his time is spent clacking away on a keyboard in solitude. His most recent endeavor is a Wolfwere Trilogy; Kane, Kane Unleashed, and Kane Unhinged. Dick remains centered by spending quality time with whānau (family) and friends. Canadian by birth, Dick grew up in the US and now lives in New Zealand. Listen & Subscribe on: iTunes / Stitcher / Podbean / Overcast / Spotify Contact Info Website: www.DickWybrow.com Book: Kane, Kane Unleashed, Kane Unhinged (Wolfwere Trilogy) Most Influential Person Tommy Kramer (a talent coach I once had) Effect On Emotions Mindfulness has, in a sense, helped me discover that I had narcolepsy. Just discovering that that was creating some of the frustration was a big help. Emotions are a reaction to either what I'm generating or somebody else's. Now, if I can go back to the source and take a look at the thing that is causing that thing. That helps me deal with the emotions. One shouldn't lead to the other. There's mess and stuff in the way. Emotions will cloud you and prevent you from making proper judgments. So I try to use mindfulness to take a look and see what is causing this in me right now. How can I calm this and work out this problem? This helps me not only to solve the problem, but the emotion dissipates. Thoughts On Breathing Somewhere along the way, I broke my brain. I used to be able to meditate a bit, but I don't do that as well anymore. So my version of meditation is to go into a dark room. I lie down in the dark and count my breathing, five in, six out. But one thing I do is I look at the inside of my eyelids and I know how goofy that sounds. But for a while, as I do that, my mind's racing and racing, but I focus on it for a minute or two. I start to see shapes, and I focus on those shapes. And sincerely, this works for me. I started to see the ridges of the shapes and more definitions, and eventually, I found myself seeing these visual expressions. That's my version of meditation right now. Just count my breaths and become calm that way. Just focusing on some of these lights that start to come up in the brain, and that gets me centered. And I do that for about 20 to 25 minutes and I'm right as rain.   Bullying Story I grew up as a chubby kid with a Canadian accent in New Jersey, often becoming a target for others. This experience made me shy but also taught me the power of humor as a defense mechanism. Working in television for two decades, I encountered bullying from high-profile personalities. I've learned that most of this aggression stems from their insecurities rather than genuine criticism. Instead of getting defensive, I try to understand their perspective, realizing they're often expressing their own anxieties. By doing so, I not only ease my own anxiety but also help them by adapting to their concerns. It's a challenging process but one that brings understanding and resolution amidst the chaos of television's high-pressure environment. Suggested Resources Book: Kane, Kane Unleashed, Kane Unhinged (Wolfwere Trilogy) App: Listening to Audiobooks Related Episodes Mindset Tips for Author Success; Tonya Duncan Ellis Hope For Recovery With Author Hope Anderse The Way Of Effortless Mindfulness With Author Loch Kelly Are you experiencing anxiety & stress? I'm Bruce Langford, a practicing coach and hypnotist helping fast-track people just like you to shed their inner bully and move forward with confidence. Book a Free Coaching Session to get you on the road to a more satisfying life, feeling grounded and focused. Send me an email at bruce@mindfulnessmode.com with ‘Time Is Right' in the subject line. We'll schedule a call to discuss how you can move forward to a better life.

William Yeske is a combat veteran, author, and speaker who shares how he found peace, even in the valley. His book is called, Damn The Valley and tells of his experiences in the Arghandab River Valley in Afghanistan. Will served 11 years in the U.S. Army. As a serial entrepreneur, he has significant expertise in marketing, IT, and project management. He currently runs and operates a marketing company, No Limits Marketing Group (NLMG), founded to help small businesses survive the COVID-19 pandemic. It uses a combination of modern marketing techniques coupled with a non-lethal targeting framework learned in the military to provide clients with winning strategies. Will was also a founding board member of a Veteran non-profit, Rally for the Troops (now part of Racing for Heroes). Will is attending Columbia Business School while running current business projects, creating new possibilities for future endeavors. He is also parenting his two children alongside his wife, who is also a US military veteran.     Listen & Subscribe on: iTunes / Stitcher / Podbean / Overcast / Spotify Contact Info Website: www.DamnTheValleyBook.com Facebook: https://www.facebook.com/damnthevalleybook Instagram: @damnthevalleybook LinkedIn: https://www.linkedin.com/in/williamyeske YouTube: https://www.youtube.com/@damnthevalleybook Most Influential Person Andy Frizella (The MFCEO project) Effect On Emotions Anger. Yeah, definitely. Those anger spike moments and realizing,  you know, to do that breath work and realizing what's going on; hey, you're losing it, you're losing it. And you're losing your self-control of the situation.  Take that breath, you know, back up, look at the picture of what's actually going on. Thoughts On Breathing Yeah. I mean, man, I have the book Breath by James Nester. I couldn't believe when I was reading through that phenomenal book, with just the different techniques and stuff. There are also so many apps out there these days. There is also pranayama. Sometimes it's actually just called prana.   Bullying Story I have talked to my kids about bullying. The nice thing for them anyway, is their mom is also six foot tall. So both of my kids are head and shoulders taller than everyone else in their class. So I have tried to instill in them that they are probably stronger than most of the kids around them, and it's their duty to be a protector for others. I have tried to instill in them, rather than using their strength for bad, use that strength for good. Suggested Resourcesaa Book: Bravo Company Ben Kesling Books: Breath by James Nestor App: n/a Related Episodes Living Consciously; Brian Berneman Transforming Crisis into Opportunity; John Robertson Is Fear Holding You Back? Are you experiencing anxiety & stress? I'm Bruce Langford, a practicing coach and hypnotist helping fast-track people just like you to shed their inner bully and move forward with confidence. Book a Free Coaching Session to get you on the road to a more satisfying life, feeling grounded and focused. Send me an email at bruce@mindfulnessmode.com with ‘Time Is Right' in the subject line. We'll schedule a call to discuss how you can move forward to a better life.

Josh Dech has a deep understanding of the gut-brain connection. He is an ex-paramedic, and Holistic Nutritionist, specializing in gut health. It was the successes his clients have had with complex digestive diseases, previously thought to be impossible, that got him connected to some of the world's most renowned doctors. Since then, he's been recruited to the Priority Health Academy as a medical lecturer, helping educate doctors on the holistic approach to gut health, and complex digestive issues. Gut health is known to be connected to mental health, emotions, sleep, productivity, concentration, hormones, inflammation, sickness, detoxification, cravings, relationships, and more. Our lives can be severely impacted by an unhealthy gut. Listen & Subscribe on: iTunes / Stitcher / Podbean / Overcast / Spotify Contact Info Website: www.ReversablePod.com Podcast: ReversABLE: The Ultimate Gut Health Podcast Most Influential Person Kyle, a mentor of mine. Effect On Emotions Mindfulness has affected my emotions dramatically. So I have ADHD. It's something I've dealt with a long time, and actually fixing my gut 99 percent improved it to the point that you'd never know I have it. Unless … you live with me. And so when I was going through a lot of this process, trying to fix it, I was trying Vyvanse and other drugs. I was having mood swings, outbursts, and suicidal thoughts. Like I was a mess emotionally and psychologically. And after coming through that and healing up my gut, I was able to then look back and see what was going on and how miserable my wife was during this process. And, you know, God love her for sticking with me. And we went to counseling and did all this stuff. And a lot of it came back to how my body was creating chemicals in my brain, and so the mindfulness of my physical body allowed me a reflective mindfulness of my psychological body. Thoughts On Breathing So, breathing is interesting because we live in a world where we are deoxygenated. Gary Brekka is a fellow who's getting very famous right now through 10X Health, and he's famous for this quote; he says, the presence of oxygen is the absence of disease, and we do live in deoxygenated states. If I take your blood right now, Bruce, and I look at it under a microscope, your blood cells are probably aggregated, not coagulated, but aggregated electronically. They'd be drawn together like static cling. And so if we go out and just simply go 10 minutes in the earth, touch barefoot to the dirt in the earth, you discharge all these ions, those blood cells open up. Which means you have more surface area, which means you have more room for oxygenation. And by getting into the sunlight, getting infrared on your skin, getting a touch in the earth, we hyper oxygenate our bodies. You can add up to 16 times more oxygen to your mitochondrial cells. Imagine having 16 times more oxygen and, with it, more energy. And so breath works a very important part following guys like Wim Hof. What I'll do before an interview like this, I'll sit down for five to eight minutes, I'll do 30 breaths,  really dramatic in and out. And on the last breath, I exhale, a comfortable exhale, and I just hold it as long as I can. It's a minute, two minutes. You keep going, you go three minutes, four minutes, you'll be able to hold your breath and we hyper oxygenate the tissue. And that gives me better digestion, better breath, better energy, better mental clarity, all these things. My body starts to work better with that oxygen.   Bullying Story When I began my career, it was marked by significant changes. Dr. Semmelweis faced ostracism for his innovative ideas, a fate common to those introducing novelty; humans inherently resist change. Challenges, arguments, even hostility—these greeted my bold assertion: I'd discovered a breakthrough in reversing dreadful diseases. I posted on Facebook, proclaiming that nine out of ten cases of ulcerative colitis could be reversed, countering the prevalent notion in Western medicine of relying solely on drugs and hoping to avoid drastic surgeries. My stance led to a faculty position as a medical lecturer, discussing our successful reversal methods. But when I shared this on Reddit, backlash ensued. I was harassed, threatened, and my bookings hijacked. Many were defensive, unable to accept an alternative approach. It was tough; I almost gave up. Yet, the community I'd aided rallied, sharing stories of relief after years of suffering. Their support amidst the bullying rekindled my resolve to pursue change. Suggested Resources Book: The Oxygen Advantage by Patrick McCone Books: The Autoimmune Solution by Dr. Amy Myers App: Audible and Spotify Related Episodes The Gut-Brain Connection; Wade Lightheart Three Keys To Juggling Work and Family; Connie Benjamin Become A Realized Leader With Harvard Professor, Daniel P. Brown Are you experiencing anxiety & stress? I'm Bruce Langford, a practicing coach and hypnotist helping fast-track people just like you to shed their inner bully and move forward with confidence. Book a Free Coaching Session to get you on the road to a more satisfying life, feeling grounded and focused. Send me an email at bruce@mindfulnessmode.com with ‘Time Is Right' in the subject line. We'll schedule a call to discuss how you can move forward to a better life.

John Lawyer is a testament to transformation, navigating the shift from combat to calm. He experienced war zones in Kuwait, Baghdad, and Kandahar and has been able to move to the serene realm of spiritual exploration. As a former counterintelligence special agent and asymmetric warfare specialist, he received a Bronze Star for counterterrorism operations. Now, he stands as a guide for Kishar, a non-profit online spiritual community. John, an Omnist, believes in the richness of human thought worldwide and offers individual spiritual coaching within the Kishar Spiritual Community. His compelling journey embodies both the warrior's valor and the seeker's introspection.   Listen & Subscribe on: iTunes / Stitcher / Podbean / Overcast / Spotify Contact Info Website: Kishar Spiritual Community Podcast: Peace On Your Journey Most Influential Person Ram Dass Effect On Emotions You know, I had a lot of anger inside of me coming home, and maybe some rage. It's hard to talk about, but I think being able to slow down and not react to things; I think that's been the biggest thing is being able to process things as they happen and not be as reactionary to events. Before, I might have gotten frustrated because of a lack of control. Thoughts On Breathing During a challenging period of separation from my usual deployment partner, Stacy, I experienced a difficult time in Afghanistan, leading to a minor breakdown. A friend, an Air Force colleague, introduced me to combat breathing, essentially a form of meditative breathing. Despite its label, the technique centered me and played a crucial role in my healing process. To elaborate, it involves pausing, inhaling for three or four steps, and then practicing a rhythmic breath cycle of inhaling through the nose and exhaling through the mouth. Closing your eyes and quieting the mind; this simple yet effective practice, just works.   Bullying Story This question about bullying takes me back to my childhood, a time when I felt somewhat awkward. Although I don't recall a specific bullying incident, the overarching memory is of never truly belonging or feeling accepted in school until high school. Considering mindfulness, I believe it could have fostered a more inclusive and connected experience both with myself and others. The lack of belonging resonates deeply, and I am convinced that cultivating mindfulness early on could have positively influenced a sense of acceptance and connection, making a substantial difference in those formative years. Suggested Resources Book: Braiding Sweetgrass by Robin Wall Kimmerer Book: Who am I? The teaching of Bhagavan Sri Ramana Maharishi by Bhagavan Sri Ramana Maharishi App: Bookly Related Episodes Bridging the Gap Between Spirituality and Science; D. Neil Elliott Learning the Language of Spirit With India Leigh Modern Spirituality with Ben Decker Are you experiencing anxiety & stress? I'm Bruce Langford, a practicing coach and hypnotist helping fast-track people just like you to shed their inner bully and move forward with confidence. Book a Free Coaching Session to get you on the road to a more satisfying life, feeling grounded and focused. Send me an email at bruce@mindfulnessmode.com with ‘Time Is Right' in the subject line. We'll schedule a call to discuss how you can move forward to a better life

Treyvon Worley is an inspiring individual who has dedicated his life to breaking the silence and stigma surrounding mental health. As someone living with Borderline Personality Disorder, he knows the challenges firsthand. Growing up in a household marked by neglect, ridicule for his sexuality, and emotional pain, Treyvon sought solace and a different life. He prayed for change and promised himself that he would bring hope, peace, and knowledge to others facing similar struggles. Treyvon's commitment led to the creation of “Crazy Talk,” a podcast that delves deep into the world of living with mental health conditions. Through personal stories, expert insights, and practical strategies, he aims to create a safe space where individuals can openly discuss their mental health experiences. Treyvon's journey is one of resilience, and he is determined to foster empathy, support, and understanding in a world that often shrouds mental health in silence.   Listen & Subscribe on: iTunes / Stitcher / Podbean / Overcast / Spotify Contact Info Website: www.TalkCrazyWithMe.com Podcast: Crazy Talk Most Influential Person My Aunt Effect On Emotions Mindfulness is a crucial part of my Borderline Personality Disorder (BPD) recovery. BPD brings intense, overwhelming emotions that can blind me from reality. With mindfulness, I've learned to recognize when I'm triggered and remove myself from situations. I let myself sit with my emotions without trying to change everything. It's a big step towards healing. Sometimes, it only takes about 30 minutes for emotions to pass. However, there have been times when I spent hours alone in my room, aware that leaving could hurt others emotionally. Being self-aware of my behavior and patterns is vital for my progress. Thoughts On Breathing Breathing is a powerful tool for managing intense emotions. When I get triggered, my body goes into a fight-or-flight response. My heart races, palms get sweaty, and my breathing speeds up. By regulating my breath, I can calm my nervous system and bring myself down from that emotional high. I find it crucial to control my reactions. I often use an Apple watch with a breathing app to help with this practice.   Bullying Story Treyvon shared his experiences with bullying, mainly coming from within his own family. School wasn't the source of his bullying, but rather, it was his mom and oldest sister who were the major culprits. Treyvon believes that if both he and his family had been more mindful, things might have been different. Looking back, he acknowledges that as a kid, he couldn't control what was happening at home, but he could have managed his reactions better. As a child, he thought that forcefully expressing his emotions was the right way to deal with it, but now he understands the importance of mindfulness, acknowledging his feelings, and allowing himself to experience them. Suggested Resources Book: Mindfulness: A Practical Guide to Awakening by Joseph Goldstein App: Breathing App on Apple Watch Podcast: Check out the Crazy Talk Podcast, by Treyvon Worley Related Episodes Turn Fear into Health, Wealth and Happiness; Fearvana Author Akshay Nanavati Live The Life You Love With Victim To Victor Author, Nick Santonastasso Awakening Your Non-Self; Clement Decrop Are you experiencing anxiety & stress? I'm Bruce Langford, a practicing coach and hypnotist helping fast-track people just like you to shed their inner bully and move forward with confidence. Book a Free Coaching Session to get you on the road to a more satisfying life, feeling grounded and focused. Send me an email at bruce@mindfulnessmode.com with ‘Time Is Right' in the subject line. We'll schedule a call to discuss how you can move forward to a better life.

Justin Michael Williams is a distinguished author, speaker, and podcaster who frequently welcomes conversations across divides. His transformative journey has taken him from a childhood marked by the backdrop of gunshot holes outside his bedroom window to sharing the spotlight with renowned luminaries such as Marianne Williamson and Deepak Chopra. His recently published book, co-authored with Shelly Tygielski is called How We Ended Racism.” A Grammy-nominated recording artist, and inspirational speaker, Justin has garnered awards and recognition throughout his career. His extraordinary work has been featured by prestigious publications and platforms, including The Wall Street Journal, Grammy.com, Yoga Journal, Billboard.com, The Root, and SXSW®.   Listen & Subscribe on: iTunes / Stitcher / Podbean / Overcast / Spotify Contact Info Website: www.JustinMichaelWilliams.com Book: How We Ended Racism: Realizing a New Possibility in One Generation By Justin Michael Williams & Shelly Tygielski Most Influential Person Frank Fitzpatrick Effect On Emotions Mindfulness has allowed me to stretch my capacity and to allow the waves of emotions to roll through me without me getting thrashed around by those waves. And that alone has saved me from making so many bad choices in my lows and bad choices in my highs to just be able to sit and run with it. Thoughts On Breathing Breathing is one of the first things that I do when I sit down to meditate. I just do a short breathing practice. Whether people are doing breath work or whatever it is, I honestly just like taking a few big deep breaths before I practice. I know the science of it says it just helps regulate the nervous system. For me, breathing is an essential part of, uh, as a healthy mindfulness practice..   Final Advice Well, just love yourselves people. I think right now with everything going on in the world, the ability for us to love others, is really important. And also the ability to really love ourselves and by loving ourselves we expand and open our hearts in deeper ways. And I really believe it's through opening our hearts that we're going to start to solve some of the problems that we're seeing in the world right now. Suggested Resources Book: Sit Down to Rise Up: How Radical Self-Care Can Change the World by Shelly Tygielski Book: Bringing Your Shadow Out of the Dark: Breaking Free from the Hidden Forces That Drive You by Robert Augustus Masters Ph.D. and Lissa Rankin MD Book: How We Ended Racism: Realizing a New Possibility in One Generation By Justin Michael Williams & Shelly Tygielski App: Insight Timer Related Episodes Amplified: Unleash Your Potential With Music; Frank Fitzpatrick The Magic in the Vagus Nerve; Melanie Weller Experience Less Stress By Being Aware of Your Emotions Says Joshua Spodek Are you experiencing anxiety & stress? I'm Bruce Langford, a practicing coach and hypnotist helping fast-track people just like you to shed their inner bully and move forward with confidence. Book a Free Coaching Session to get you on the road to a more satisfying life, feeling grounded and focused. Send me an email at bruce@mindfulnessmode.com with ‘Time Is Right' in the subject line. We'll schedule a call to discuss how you can move forward to a better life.

Today's episode is called The Wind Through The Trees. I've talked about trees a number of times on the show and of course, you know that the wind has special meaning for me as well. I've seen faces in trees many times and I often look at a tree and wonder what it would tell me if it could talk. Hey tree, how many nights have you spent with the howling wind ripping endlessly through your branches, with no thought about right or wrong, or whether there would be any end to the wreckless mistreatment of my branches? Listen & Subscribe on: iTunes / Stitcher / Podbean / Overcast / Spotify Contact Info Website: www.MindfulnessMode.com Year After Year I stand here day and night, week after week, month after month, and year after year. Decades have gone by, and the wind has shaped me. The wind has decided how streamlined I would become. The wind has been the very core of my being. As a tree, I am one with the wind. That is mindfulness. As a human, I can be one with my surroundings and that which influences me. I can be one with my body, one with my influencers, one with my thoughts. I believe in the value of this single thought; the wind through the trees. Obstacles in my Way As a tree, I appear vibrant and lively in the spring, when the world around me is waking up and getting ready for new growth. I grow another ring, an inner ring that is totally unseen from outward viewpoints. This is my space; this space is mine and mine alone. Birds, insects, and worms can all take up residence in me, and that only makes me better. Here I am, my best to thrive in spite of obstacles that appear in my way. I Live On I continue to live on, or not, being emotionless. Even if I die, I may continue to look stately, my branches stretching outward, bare and empty. If fire ravages me, I know my energy will live on in my ashes as I transition into the soil and later, into new growth and possibly new trees. I may be cleared for parking lots and development, even then my energy will live on. It may be a mystery where my energy goes, but it does not dissolve into nothing. As the Law of Conservation of Energy states, energy can neither be created nor destroyed. I live on. Rocks, Rivers, and Oceans I am the wind. I am kinetic energy, able to rotate massive rotor blades, which convert kinetic energy into rotational energy. But I am simple. I am simple like the wind. Watch me gently touch the petal of a flower or the tail feather of a dove. I boost the eagle's flight and allow the condor to soar, with their massive 12-foot wingspan, they rise above the world in their graceful flight. I identify as the wind. I only exist, just like the trees, the mountains, the rocks, and the rivers and oceans. I am the wind through the trees. My Meaning Call me the wind. I am only what I am. I am energy. I exist whether I am talked about or not, whether I am loved or hated. I am not about to change as a result of human thought. Mindfulness helps me realize that the wind through the trees is as important as any other aspect of the world. The Wind Loves Me Here I am, lying in bed at night, thinking of the wind blowing through the trees. Often, I can hear the wind just outside my window, and the sound of the wind is a gift. If the wind howls, the sound feeds me and calms me. As the wind changes, it reminds me of the past, present, and future, and that the present is all that really matters. I repeat my calming mantra, and the wind gives me grounding. It gives me peace. I love the wind and I allow myself to believe that the wind loves me. The wind through the trees is part of my ongoing mantra. Suggested Resources Book: Wintering: The Power of Rest and Retreat in Difficult Times by Katherine May Book: Wherever You Go, There You Are: Mindfulness Meditation in Everyday Life by Jon Kabat-Zinn App: Insight Timer Related Episodes The Power of Rest and Retreat in Difficult Times; Katherine May Walking For Mindfulness Celebrate Earth Day With The Godfather of Green, Jerry Yudelson Special Offer Are you experiencing anxiety & stress? I'm Bruce Langford, a practicing coach and hypnotist helping fast-track people just like you to shed their inner bully and move forward with confidence. Book a Free Coaching Session to get you on the road to a more satisfying life, feeling grounded and focused. Send me an email at bruce@mindfulnessmode.com with ‘Coaching Session' in the subject line. We'll set up a call and talk about how you can move forward to a better life

Jessie Asya Kanzer is the award-winning author of Unlocking Your Inner Zelensky and Don't Just Sit There, Do Nothing. She was born in the Soviet Union and left at age eight. Jessie shares that ‘what is so incredible about our man Volodymyr is that his belief in himself stems not from seeing himself as special, but from seeing himself as ordinary and from knowing there is great power in this ordinariness. His belief, in other words, is in the abilities of each ordinary individual.' Jessie Kanzer is a former reporter and actress. She once found herself on the set of a Zelensky film and has followed his story ever since. Her writing has appeared in The New York Times, USA Today, the Washington Post, and many other publications. She's been interviewed on podcasts and TV programs across the country. She lives with her husband, two daughters, and two cats in Dobbs Ferry, NY. Listen & Subscribe on: iTunes / Stitcher / Podbean / Overcast / Spotify Contact Info Website: www.JessieKanzer.com Book: Unlocking Your Inner Zelensky by Jessie Kanzer The Movie I was in a movie with Zelensky. He was one of three main characters. The movie was either called “Love in the Big City” or “No Love in the City,” depending on the translation. I had a small part in the movie. At one time, I struggled and eventually gave up on acting, moved on with life, had kids, and started writing. I've had moments where people I worked with in movies or TV shows became successful, but nobody became a president before. Zelensky sent me the link to the movie in 2019, even though this movie was made back in 2009. It was a unique experience to see someone I knew from the entertainment world become a president. My Zelensky The book I wrote about the Tao Te Ching that I talked to you about last year had a chapter about Zelensky in it. The chapter was called My Zelensky and it was the Taoist principle I was talking about. The chapter talked about the Taoist principle of using whatever life gives, regardless of what circumstances you're given. It says do not waste anything. And so I had Zelensky as an example then, and he had been born into the Soviet Union as I had. I left, but he had an immigration of sorts of his own where that tyrannical rule fell. The country was trying to break through and be free. He was a person who actually was able to really enact change. What is Different About Zelensky? Zelensky has changed the history of his nation, his people, and millions of people. I think he changed the trajectory for Europe, maybe for the world. And so I started following him out of that intuition that something is different about this person. When he emerged on the world stages as he is now, I started to see why I was pulled towards studying him. He always said I'm just an ordinary person. He said. I'm not a politician. When he was first elected, he said, I'm just a simple person who has come to break down the system. Suggested Resources Book: Unlocking Your Inner Zelensky: Lessons We Can All Learn From An Unexpected Leader by Jessie Kanzer Book: Don't Just Sit There, DO NOTHING: Healing, Chilling, and Living with the Tao Te Ching by Jessie Kanzer App: n/a Lessons To Learn The subtitle of the book is, ‘Lessons We Can All Learn From An Unexpected Leader'. One of the lessons is about his PR skills. It was his job to really get other parts of the world to understand the importance and value of Ukraine. This includes Europe, neighbors of Europe, and especially North America. Ukraine is the producer of a lot of food, and specifically a lot of bread. I learned significant PR skills from Zelensky including public relations skills and the ability to communicate. I'm still learning. Thus the reason for the title, Unlocking Your Inner Zelensky. Related Episodes Tao Te Ching Philosophy; Jessie Kanzer Become A Realized Leader With Harvard Professor, Daniel P. Brown Planetary Change Through Leadership; Dr. Nancy Gordon Are you experiencing anxiety & stress? I'm Bruce Langford, a practicing coach and hypnotist helping fast-track people just like you to shed their inner bully and move forward with confidence. Book a Free Coaching Session to get you on the road to a more satisfying life, feeling grounded and focused. Send me an email at bruce@mindfulnessmode.com with ‘Time Is Right' in the subject line. We'll schedule a call to discuss how you can move forward to a better life.

Christian Yordanov is a Certified Functional Diagnostic Nutrition Practitioner. He is also the author of  Autism Wellbeing Plan: How to Get Your Child Healthy. His book is a comprehensive resource for parents to understand the most common health problems that autistic children suffer from and how to address them. His health research covers many areas, including autism and children's health, pregnancy preparation and recovery. It also deals with optimizing health and longevity. As a health professional, Christian uses advanced lab testing to identify hidden metabolic and health imbalances and teaches clients how to use diet, supplementation, detoxification, and stress reduction to improve their lives. He also helps with sleep optimization to address chronic health issues and transform their health. Christian is a certified Buteyko breathing instructor, Pn1 Nutrition Coach, GrowBaby practitioner and DNAfit trainer. He is also certified in personal training, fitness instruction, and sports and event massage therapy. He hosts two podcasts, Connecting Minds and Children's Health Podcast. Listen & Subscribe on: iTunes / Stitcher / Podbean / Overcast / Spotify Contact Info Website: www.christianyordanov.com Book: Autism Wellbeing Plan: How to Get Your Child Healthy by Christian Yordanov Most Influential Person Patrick McKeown is a leading international expert in the field of breathing Effect on Emotions As I've gotten older, I've found that I can step back and think about what someone said or a situation before reacting. When I was younger, I used to be more impulsive, but with age, I've learned to pause. Now, instead of feeling the need to respond immediately, I can remove myself from the situation and give it some time. It's not about answering right away; it's about taking a step back and coming to a decision later, maybe even a few hours or a day after. I think it's all a part of the journey of mastering my emotions, and I believe that this process continues as I become more mature. Thoughts on Breathing I learned about the Buteyko breathing method from an expert in Ireland named Patrick McKeown, who learned it directly from Dr. Constantine Buteyko, who, I think, was Ukrainian or Russian. Dr. Buteyko noticed that people who were very sick tended to breathe very shallowly, and this observation led to the development of the Buteyko method. In our modern world, many of us tend to over-breathe or hyperventilate, taking in more air than we need. The Buteyko method is all about training your body to breathe less air and slowing down your breath. It should be so subtle that it's almost imperceptible. This method has shown positive results, especially for people with conditions like anxiety and ADHD. Breathing through your nose and at a slower pace, around 10 to 12 breaths per minute, can have significant benefits. Over-breathing can alter the blood's pH and make it harder for oxygen to reach your cells, even if you're breathing rapidly. Breathing re-education is a bit like mindfulness or meditation – it's a subtle practice that can help you become calmer and more focused. Suggested Resources Book: Autism Well Being Plan, How to Get Your Child Healthy by Christian Yordanov Book: The Laws of Human Nature by Robert Greene App: n/a Bullying Story When I was nine years old, my family moved from Bulgaria to South Africa, and it was a big change for me. I couldn't speak English, so I felt different, and that made me a target for bullies at school. I learned that sometimes you have to stand up to bullies, even though I'm not proud of some of the fights I got into as a kid. But what's really interesting is that when I went back to Bulgaria six years later, I was once again the “different” one, and bullying happened again. I've been on both sides of it; I've been bullied, and I've even bullied others, although I now know it's not the right way to handle it. Now, I believe it's crucial to teach kids to stand up to bullies, but you have to be mindful about it. It's important to remember that bullies are often hurting inside. We need to approach them with empathy and not take their actions personally. By doing so, we can defuse the situation and avoid carrying the pain with us. Related Episodes Learn Mindfulness From Children Don't Wait To Be Great Proclaims Raven Blair Glover Practice Non-Attachment for Mental Health; Scientist Dr. Russell Jaffe Are you experiencing anxiety & stress? I'm Bruce Langford, a practicing coach and hypnotist helping fast-track people just like you to shed their inner bully and move forward with confidence. Book a Free Coaching Session to get you on the road to a more satisfying life, feeling grounded and focused. Send me an email at bruce@mindfulnessmode.com with ‘Time Is Right' in the subject line. We'll schedule a call to discuss how you can move forward to a better life.

Harvey Deutschendorf is an emotional intelligence expert, speaker, and internationally published author of The Other Kind of Smart, Simple Ways to Boost Your Emotional Intelligence for Greater Personal Effectiveness and Success.  His latest book, Emotional Intelligence Game Changers, 101 Simple Ways to Win at Work + Life, was released in August 2023. Harvey is a regular contributor to FAST COMPANY with 140 articles to date and is a TEDx Speaker. He has used emotional intelligence to overcome a difficult upbringing and is passionate about sharing what he has learned to help others live more rewarding, fulfilling lives. Listen & Subscribe on: iTunes / Stitcher / Podbean / Overcast / Spotify Contact Info Website: www.theotherkindofsmart.com Book: Emotional Intelligence Game Changers, 101 Simple Ways to Win at Work + Life by Harvey Deutschendorf Most Influential Person Jon Kabat Zinn Effect on Emotions Mindfulness has really made a big difference in how I handle my feelings. It's helped me quickly recognize my emotions and learn how to control them. Mindfulness keeps me from getting too upset about strong emotions. Before, I would react strongly to things, but now I can handle them better and let them go. It's like we all have different emotions, but with mindfulness, I can choose to focus on the good ones and let the bad ones go, like waves in the ocean. Thoughts on Breathing When I meditate, I use a technique I learned a long time ago called Transcendental Meditation. I still say a special word, or mantra, while I meditate. But the breathing part is really important. I take deep breaths from my diaphragm, and I do it for about four seconds, then I let it out for about four seconds. I used to count to four, but now I can just feel when I'm in that special meditation zone, so I'm very aware of my breathing. You see, I have ADD, which means I sometimes struggle to stop my mind from racing with thoughts. But when I focus on my breathing, I can block out those thoughts for a while. It feels really nice when I can do that. Suggested Resources Book: Letting Go: The Pathway of Surrender by David R. Hawkins Book: Wherever You Go, There You Are by John Kabat Zinn App: n/a Bullying Story When I was in junior high, I went through a tough time because some kids were bullying me. I felt scared and angry back then. Looking back, I wish I had known about mindfulness. If I had known what I know now, I might have handled the situation better. You see, bullies are often people who feel scared and insecure themselves. Knowing this, I could have tried a different approach to deal with them. I could have tried to understand why they were bullying and maybe do something that made them stop and think. But at the time, all I felt was anger, and I reacted to it. I didn't have the mindfulness skills I have today. If I were ever bullied again, I would try to understand where the bully is coming from. This approach could be a lot more effective, and I could handle it better by using techniques like deep breathing. It wouldn't be as tough as it was back then. Those times were really scary. Related Episodes Raise Your Frequency With A Mindfulness Practice; JJ DiGeronimo You Evolving Now With 7 Ways To Love Author Andre Young   NLP Explained by iNLP Center Founder Mike Bundrant Are you experiencing anxiety & stress? I'm Bruce Langford, a practicing coach and hypnotist helping fast-track people just like you to shed their inner bully and move forward with confidence. Book a Free Coaching Session to get you on the road to a more satisfying life, feeling grounded and focused. Send me an email at bruce@mindfulnessmode.com with ‘Time Is Right' in the subject line. We'll set up a call to discuss how you can move forward to a better life.

Madelaine Claire Weiss is a licensed psychotherapist and mindset expert who helps clients control their thoughts for a happier, more successful life. With a robust educational background from Harvard, she holds an MBA and is a Board-Certified Executive, Career, and Life Coach. She co-authored the “Handbook of Stressful Transitions Across the Lifespan” and authored “Getting to G.R.E.A.T: 5-Step Strategy for Work and Life…Based on Science and Stories.” Throughout her career, Madelaine has had a diverse career, overseeing mental health practices and holding the role of a chief organizational development officer in the corporate world. Her journey led her to an associate director role at Harvard Medical School's Anatomical Gift Program. As a corporate trainer, Madelaine delivered programs to diverse organizations, including law firms, Harvard Medical School, Legal Services Corporation, and more. She's been a guest on numerous TV programs and podcasts, spreading her wisdom and contributing to various publications. Madelaine Weiss is a beacon of guidance for those striving to make the most of their lives. Listen & Subscribe on: iTunes / Stitcher / Podbean / Overcast / Spotify Contact Info Website: https://www.MadelaineWeis.com Book: Getting To G.R.E.A.T.: A 5-Step Strategy For Work and Life; Based on Science and Stories by Madelaine Weiss Most Influential Person Ellen Langer, Author Jon Kabat Zinn Effect on Emotions You know, I am so even now that it scares me sometimes. So if I cry at a movie, it's like, oh, thank God I can still cry. You know, because, it's (my emotions) evened out so much. I'm also old. And I heard that that happens when you're old too. So I don't know how much of it is mindfulness, but I know that Sarah Lazar at Mass General has done studies on this kind of thickening in the brain that happens through meditation, which is kind of like a buffer. So it doesn't mean that you don't know how you feel. It's just that it doesn't break through in a way that overwhelms you.To your question, I like to think that mindfulness helps, and it's not just that I'm old, but I'm not sure. Thoughts on Breathing I think that the 30-second mindset reset called polyvagal breathing, diaphragmatic breathing, power breathing, call it what you want, is just everybody's best friend forever. When I talk about how we get primitive under stress. When it's extreme, and I think it feels extreme to a lot of people right now, understandably, we go into fight-flight freeze and that's in the sympathetic nervous system. So, just these 3 breaths that are taken in a very specific way. Suggested Resources Book: The Mindful Body: Thinking Our Way to Chronic Health by Ellen Langer Book: How People Change by Allen Wheelis App: n/a Bullying Story I used to believe that I was the one being bullied, without going into too much detail. The bullying came from different sources, which made it hard to understand. But a few years ago, when I met up with some high school friends for lunch, something surprising happened. One of them pulled out a song I had written during my high school sorority days. They told me I had to write a mean song about someone, and when I saw it, I was horrified. I wanted to believe it was made up, but it wasn't. I had written that song. I couldn't reconcile this unkind act with the kind person I considered myself to be. It made me wonder how mindfulness could have helped. Children today are guided more than we were back then, and I hope such behavior would be recognized as wrong. I wrote a blog post about rudeness this week, as it seems to be on the rise. While it's not a new problem, it's essential to encourage kindness and civility, as even ancient civilizations struggled with these issues. Related Episodes Lessen Your Stress Using This Super Achiever Habit; Amy Novotny Adjust Your Sails With Joel Brookman Steven Shalowitz Uses Mindfulness to Embrace Cultural Differences Are you experiencing anxiety & stress? I'm Bruce Langford, a practicing coach and hypnotist helping fast-track people just like you to shed their inner bully and move forward with confidence. Book a Free Coaching Session to get you on the road to a more satisfying life, feeling grounded and focused. Send me an email at bruce@mindfulnessmode.com with ‘Time Is Right' in the subject line. We'll set up a call to discuss how you can move forward to a better life.

Dr. Ardeshir Ph.D., is a groundbreaking psychologist who believes in conquering depression differently. He introduced the revolutionary concept, “You are not depressed, you are unfinished.” Dr. Ardeshir Mehran's expertise focuses on executives and high achievers, unraveling the intricate nuances of depression and anxiety. His Amazon bestselling book, “You Are Not Depressed. You Are Un-Finished,” embodies his Emotional Bill of Rights philosophy, empowering individuals to find resolution and growth. Dr. Ardeshir's pragmatic approach prioritizes tangible transformation over traditional therapy. He is driven by a passion for real-world change, and as a result, he reshapes emotional well-being paradigms and offers practical solutions. . Listen & Subscribe on: iTunes / Stitcher / Podbean / Overcast / Spotify Contact Info Website: https://www.humanworkstudio.com Book: You Are Not Depressed. You Are Un-Finished: Use Feelings of Depression and Anxiety to Fuel a Soaring Life by Ardeshir Mehran Most Influential Person I draw inspiration from a biologist colleague. She inspires my mindfulness journey with her graceful, mindful presence, and the way she observes her surroundings with poise. Effect on Emotions I'd like to share how mindfulness is currently transforming my emotional responses. Mindfulness allows me to navigate my emotions by simply observing them without passing judgment. In addition, this approach empowers me to address my emotions with a heightened level of awareness and balance. Instead of reacting impulsively, I can now make deliberate and conscious choices in how I respond to different emotional states. Moreover, this transformation has significantly improved my relationship with my feelings, fostering a healthier and more mindful connection. Thoughts on Breathing The essence of breathing lies in awareness. People often ask how to breathe properly, and my response is that you're already doing it; you're just not conscious of it. Specifically, notice your breath as you sit. There's no need to force it or attempt to take in more oxygen. Your body instinctively regulates the breath based on your activity level. It is essential to sit with an upright posture, allowing your diaphragm to expand, giving your lungs room to move. Simply observe your breath's natural cycle: when it begins, continues, and ends, and the same for the exhale. This mindful awareness of the breath's rhythmic cycle is a profound practice. Suggested Resources Book: The Body Keeps the Score by Bessel van der Kolk Book: You Are Not Depressed. You Are Un-Finished: Use Feelings of Depression and Anxiety to Fuel a Soaring Life by Ardeshir Mehran Book: Healing Trauma: A Pioneering Program for Restoring the Wisdom of Your Body by Peter A. Levine Ph.D. Book: The Myth of Normal: Trauma, Illness & Healing in a Toxic Culture by Gabor Mate App: Rain Rain App Bullying Story During my childhood, particularly throughout my primary school years, I found myself a frequent target for bullies. It seemed to stem from my affinity for books, my reserved nature, and my slender physique. The bullying often led to torn clothes and financial strain for my parents. I distinctly remember a conversation with my mother where she imparted a valuable lesson. She encouraged me not to run from fear but to confront it head-on. Though I didn't fully comprehend her advice at the time, I decided to apply it during my next encounter with the bullies. I stood my ground, even as they pushed me around, resulting in another beating. But something remarkable happened after that. The bullies ceased their torment and started spending time with me, discovering my extensive knowledge of scientific stories. This experience taught me not to let fear control me and to acknowledge the goodness within myself. I also gained insight into the difficult backgrounds of those bullies, leading me to approach them with compassion and respect. This lesson underscored the importance of facing fear and discovering inner strength. Related Episodes Wearable Systems to Counter Anxiety and Depression; Kat Houghton Unlearn Anxiety & Depression; Dr. Joe Luciani Deal With Depression By Using Self-Care App, MindStar; CEO Kristin Rulon Are you experiencing anxiety & stress? I'm Bruce Langford, a practicing coach and hypnotist helping fast-track people just like you to shed their inner bully and move forward with confidence. Book a Free Coaching Session to get you on the road to a more satisfying life, feeling grounded and focused. Send me an email at bruce@mindfulnessmode.com with ‘Time Is Right' in the subject line. We'll set up a call and talk about how you can move forward to a better life.

Today's episode is called Sunshine and Happiness. I'm going to invite you to bask in the warmth of cherished memories and explore the impact the sun has on my life. From the joy of childhood summers and blooming marigolds to the astrological connection of being a Leo, to me, the sun's rays represent happiness. We'll also discover the enduring influence of a beloved TV show, “Sunshine School,” and how it left an indelible mark on my heart. We'll also talk about a unique contrast as I share a little about Ben, who prefers the clouds over the brilliant, beaming sun. Stay tuned to help me celebrate the joy of the sun and how it brings mindful happiness. Listen & Subscribe on: iTunes / Stitcher / Podbean / Overcast / Spotify Contact Info Website: www.MindfulnessMode.com Sunflowers Next When I was a kid, I looked forward to the summer, because the warm sun and the long, fun summer days were just so special. And besides, my birthday is right in the middle of the summer, so how awesome is that? I love the sunny, bright, gold flowers, like marigolds, Blacked-Eyed Susans, Sunflowers, and even a sunny field of Dandelions. This year I grew Daffodils and Black-Eyed Susans. Next year I think I'll add Sunflowers and Marigolds. From Seed You Say? I remember one time, after moving to my first house, I ordered Marigold seeds from the Seed Catalogue company, Stoke's Seeds. I started the seeds in the basement under lights and then planted them at the front of our house. Enormous marigolds emerged, and people walking by would often stop and ask where I got these amazing, huge, brilliant marigolds. They were so surprised when I told them I had grown them from seed. Make Life Fun I love walking early on a sunny day because I enjoy the shadows created by the brilliant sunshine. Those long, exaggerated shadows of my profile, really make my day. I know it sounds kind of childish, but why not appreciate the childish things that make life fun? Self-Expression I think one of the reasons I like the sun so much is because I'm a sun sign. I'm Leo the Lion because I was born at the end of July. Leo is the fifth sign of the astrological year, and is the only zodiac sign ruled by the sun itself. It happens to be a fire sign. Leo's modality is fixed, and the sign is represented by the Lion. This sign rules over the fifth house of creativity and self-expression. First Studio Experience When I was a young child, I liked to watch a TV show called Sunshine School. It was a local show produced here in our area of Canada, and I loved the host, Ms. Dorothy. When I was about 5 or 6 years old, my parents gave me a songbook from the show and then later took me to the studio to meet Ms. Dorothy. It was so exciting, and I think the central theme of Sunshine has stuck with me through the years. It was uplifting and inspiring to watch that show, and I remember it with great fondness. Your Mindfulness Journey The sun is a testament to the beauty in life's simplicity, from the radiant blooms in the garden to the enduring memories of childhood. We've shared in the warmth of the sun, both in the literal and figurative sense, and marveled at how it shapes our experiences and perceptions. So whether you revel in its brilliance like a Leo or find comfort in the clouds like Ben, may the sunshine and happiness be ever-present in your mindfulness journey. Suggested Resources Book: The Sun My Heart: The Companion to The Miracle of Mindfulness by Thich Nhat Hanh Book: Mindful Astrology: Finding Peace of Mind According to Your Sun, Moon, and Rising Sign by Monte Farber and Amy Zerner App: Insight Timer Related Episodes De-Mystifying Enlightenment; Tom Cronin Allan Misner: Keep Balance To Find Encouragement and Enlightenment The Transformational Power of Music and Creativity; Vinnie Stergin Special Offer Are you experiencing anxiety & stress? I'm Bruce Langford, a practicing coach and hypnotist helping fast-track people just like you to shed their inner bully and move forward with confidence. Book a Free Coaching Session to get you on the road to a more satisfying life, feeling grounded and focused. Send me an email at bruce@mindfulnessmode.com with ‘Coaching Session' in the subject line. We'll set up a call and talk about how you can move forward to a better life.

Beate Chelette is a visionary Growth Architect who possesses the unique ability to draw energy from above. She is the brilliant mind behind The Women's Code, an exclusive strategy dedicated to empowering women in navigating, collaborating, and taking the lead. Beate is renowned for providing visionaries and leaders with tailor-made strategies to enhance their authority and magnify their impact. What sets Beate apart is her remarkable journey, bootstrapping her passion for photography into a global enterprise, ultimately striking a multimillion-dollar deal with none other than Bill Gates. Beate and her team are passionate about crafting personalized strategies that elevate authority and amplify impact, recognizing the individuality of each business. They offer the framework, and their clients contribute the unique pieces to co-create a growth strategy that fits like a glove. If you're ready to tackle your distinctive challenges and seize opportunities, reach out and discover how Beate Chelette can help you transform your vision into reality. Listen & Subscribe on: iTunes / Stitcher / Podbean / Overcast / Spotify Contact Info Website: www.beatechelette.com Book: Happy Woman Happy World: The Foolproof Fix That Takes You From Overwhelmed To Awesome by Beate Chelette Podcast: The Business Growth Architect Most Influential Person David Nagel, my mindset trainer Effect on Emotions I make a conscious effort to know that not everything I think is the truth; that my subconscious volunteers stuff that's based on a different pattern than necessarily the truth. So I constantly have to question; Is this what's the truth in this? Thoughts on Breathing Regarding breathing, I wish I was better at it. That's the one thing; I find myself holding my breath all the time. That would probably be the number one thing where I feel I need to get a lot better at it. So I think I am currently maybe getting a D on breathing. Suggested Resources Book: The Compound Effect: Jumpstart Your Income, Your Life, Your Success by Darren Hardy Book: Happy Woman Happy World: The Foolproof Fix That Takes You From Overwhelmed To Awesome by Beate Chelette App: Brainsync by Brainwave – Kelly Hollywell Bullying Story So when I was a child, my mother wanted me to go to school looking like I was a granddame. Like I literally looked like a 12-year-old secretary. So she put me in pleated skirts, and belay flats before belay flats were a thing. And Rafa blouses with, what was back then the secretary equivalent of a tie, the bow. And problem was that I had a dental issue. So I have a front tooth that had three naturally grown teeth in one spot. So I had to have multiple surgeries right here and a gap in my front tooth. So I had a lisp and a front tooth missing until I was like 12 years old. And I remember standing in the entry hall of the Catholic school and everybody was wearing jeans and they were all cool. And then there was me. And I looked like a secretary. And I remember people like pointing their finger at me and just laughing at me. And you know I had to fight a lot of fights with my mother that I just wasn't going to be wearing these kinds of clothes anymore because everybody looked at me like I was a freak. So then as I got a little bit older, I started to find my own way and wear what I chose. Related Episodes Color Is An Energy Vitamin Work In and Work Out To Cultivate Energy; Greg Schmaus Vibrational Healing Energy Work; Debbie A Anderson Are you experiencing anxiety & stress? I'm Bruce Langford, a practicing coach and hypnotist helping fast-track people just like you to shed their inner bully and move forward with confidence. Book a Free Coaching Session to get you on the road to a more satisfying life, feeling grounded and focused. Send me an email at bruce@mindfulnessmode.com with ‘Time Is Right' in the subject line. We'll set up a zoom call and talk about how you can move forward to a better life.

Nicole Gabai is the author of the best-selling book The Art of Organizing: An Artful Guide to an Organized Life. She also founded ‘B. Organized' in 1999 and is a Golden Circle member of NAPO – National Association of Productivity & Organizing Professionals. Nicole's unique 6-step organizing system, The Gabai Principles, helps people move from feeling stuck, overwhelmed, or afraid of change to feeling happier and more productive so they can move on with their life! In 1989, Nicole received a BFA in Textile Design from the Fashion Institute of Technology, worked as a textile designer in NYC, and attended Parsons School of Design. Listen & Subscribe on: iTunes / Stitcher / Podbean / Overcast / Spotify Contact Info Website: www.B-Organized.net Book: The Art of Organizing: An Artful Guide to an Organized Life by Nicole Gabai Most Influential Person Pema Chodron (Buddhist teacher, author, nun and mother) Effect on Emotions Well, I've learned that thoughts create a feeling. So if I'm feeling this way, anxious, angry, sad, whichever, I look at my thoughts. Like, what am I thinking about? What's making my feelings this? And then I realize I am in charge. I can change the thought. And then I change my feeling. And that changes the emotion around it. So that is all from meditation that I've learned this. Thoughts on Breathing I've always known that breathing is important, but I had a brain tumor six years ago, and I needed to go in for surgery, and it just shattered my world. It was incredibly scary. And I had a friend who was studying mindfulness, and she said she'd come over three times a week for a couple of months before the surgery, and she was going to help me with breathing. And I was like, how are we going to do that many hours about breathing? Like you go in, you go out. And she said no, you're going to see. So she taught me a lot about breathing. And one of the exercises is called Sweet 16. I use it whenever I'm getting anxious, I just take that pause. So basically it's. You take a deep breath in and a deep breath out, and then you hold your breath for four seconds, or the count of four beats. Then you inhale for four beats, hold it for four beats, and then you let the air out for four beats, and hold it for four. So you hold for four, inhale for four, hold it for four, exhale for four. And you start again. And that was incredibly important. Even though I'm an artist, I do enjoy structure. So the breathing is what gives me the focus when I'm meditating so that when I do have a fleeting thought, I can be like, Oh, look, there was a thought, or if I have a feeling that comes up, Oh, look at that feeling; okay, let's keep breathing. Suggested Resources Book: When Things Fall Apart by Pema Chodron Book: The Artists Way by Julia Cameron Book: The Art of Organizing: An Artful Guide to an Organized Life by Nicole Gabai App: Insight Timer Bullying Story I am currently in a situation where I've been dealing with a lot of bullying. And in the beginning it was painful because  I took it personally and thought, Oh my gosh, what is wrong with me? And it definitely has shifted for me with my meditations because I'm learning in meditation that my thoughts do not define me. My feelings do not define me. Those are all passing things. And my being stays intact no matter what.  And that's where the non-judgment comes in. That's where the self-acceptance comes in. And then the bullying doesn't hurt so much anymore. It's not pleasant. But you know what? I have a distance from it now. I can put distance between myself and that person. And what I've learned is, The bullying that's happening is really about that person. It's how they feel about themselves. It's how they talk to themselves. That's really what it is. It's not about me. And that is through meditation. I've been able to learn that with experiencing when I'm in meditation, now I can bring it to my life and say, wow, that person really has a hard time because look at what they're saying and doing. Related Episodes Outer Order To Bring On Inner Calm; Gretchen Rubin Cultural Brilliance To Boost Organizational Excellence; Claudette Rowley The Mindset of Organization With Lisa Woodruff Are you experiencing anxiety & stress? I'm Bruce Langford, a practicing coach and hypnotist helping fast-track people just like you to shed their inner bully and move forward with confidence. Book a Free Coaching Session to get you on the road to a more satisfying life, feeling grounded and focused. Send me an email at bruce@mindfulnessmode.com with ‘The Time Is Right' in the subject line. We'll set up a call and talk about how you can move forward to a better life.