Calm Your Brain: A Meditation to Ease Anxious Thoughts

Uncategorized Apr 09, 2024
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Calm Your Brain: A Meditation to Ease Anxious Thoughts

Are you caught in the whirlwind of caring for others?

Are you a healthcare worker, mental health professional, or caregiver?

Do you often find yourself grappling with overwhelm?

The weight of responsibility, coupled with the emotional toll of your work, can leave one feeling exhausted and overwhelmed. However, meditation, can be a tool that offers your brain a few moments of relief providing a healthy distraction reminding you that you can build the habit of calming your anxious thoughts.

Here are some tips as you use the above free meditation:

Consistency is key. Set aside a few minutes each day to practice this meditation, ideally at the same time and in the same place to establish a routine.

Start small. This short 6 minute meditation is a great start, if it's too long, you can set a timer for 3 minutes if that's all you have. If you're new to meditation, begin with just a few minutes each day and gradually increase the...

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🧠 Links for 3 Essential Ways Webinar

brain Aug 19, 2021

We were thrilled to be with those who attended the webinar! We talked about 3 Essential Ways to Grow Your Brain & Business.

Here are the links that we highlighted including the recording:

Just reach out to [email protected] for any questions.

To your Brain Health!

Barbara and Melanie

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3 Small Ways to Amp Up Your Joy

attitude courage hope Nov 09, 2020

“Joy is increased by spreading it to others.”

— Robert Murray McCheyne

Seth Godin, a world-renown marketer and blogger, once stated “Recent changes in the way that things are made and talked about means that big is no longer an advantage. In fact, it’s the opposite. If you want to be big, act small.

Often when people think of joy or happiness, they believe they have to experience it in big amounts, but what if joy can be experienced in small amounts and still have a profound effect?

I’ve personally found that experiencing joy in small doses often gives me enough boost to be more productive, more resilient, and have greater energy.

According to Dr. Earl Henslin, author of This is Your Brain on Joy – shares that multiple studies show that there are many health benefits to joy, including increased blood flow to the brain and overall improvement of your immune system.

It also helps us to experience greater...

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5 Things That Might Be Slowing You Down (and what you can do about it)

Uncategorized Aug 02, 2020

Have you ever set out to do something new and exciting, knowing it’s going to impact your life in a great way, only to find yourself making snail-like progress and the momentum just isn’t kicking in?

This happened to me when I pursued a new career in speaking and coaching. Previously, my only experiences with public appearances were a complete disaster and I had developed a large fear of speaking in public with any size group…and here I was choosing this as a career!

Yet I was excited to my core as for the first time in my life I felt truly alive. I began learning new things, gained new skills and started building my business. After a while I found myself getting discouraged, then very stuck. Instead of my fears disappearing, it seemed my anxiety was growing and my confidence was still low.

Have you ever started to pull back from a dream because things became so overwhelming and much harder than you thought they would be?  Well I sure did!

I began...

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Give Yourself Permission To Let Go

hope letting go permission Aug 02, 2020

Sometimes we cling onto the 'old' in hopes we can go back. We think this will help us move forward, but what if in order to move forward we need to let go?

Let go of our old selves so we can embrace new strengths and step into who we're meant to become.

Let go of the old ways of doing things so we can move into creativity and innovation.

Let go of old and unhelpful thoughts so we can build new and stronger beliefs.

Letting go is often difficult, it's sometimes like a scary 'free fall' from what we call 'safe' and predictable.

Thankfully letting go doesn't mean we have to do it all at once, we can choose to loosen our grip a little more each day.

Often we won't experience the benefits until after we've practiced and have done it for a while. If we stick with it long enough, we'll start noticing the impact and the eventual freedom it brings.

Give yourself permission to let go a little more today and be open to the new, even if it feels uncomfortable.

And give yourself grace as it is...

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From Fear to Fun

courage fear fun Jul 07, 2020

Dale Carnegie said “If you want to conquer fear, don’t sit at home and think about it. Go out and get busy.”

I would add to that, “and while you’re conquering fear, have some fun.”

I was inspired to write this blog after facilitating several ‘Kayak & Coaching’ workshops on the Rappahannock River of Fredericksburg, VA with River Rock Outfitters. 

Our main goal is to take these women through a guided coaching experience to help them get clarity on their next bold move in life. They initially start with getting comfortable with being out in the water and getting to know each other.

I've noticed over time there has been a common pattern for many of these women. They each had some type of fear they want to overcome. For some, this included the fear of the water or being in a kayak.

I remember one lady, Jamie, signed up because she wanted to overcome a fear of kayaking. She explained that years earlier she had a near...

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Could ‘Playing it Safe’ Actually Be Harming You?

courage Jun 05, 2020

Change begins the moment you get the courage and step outside your comfort zone; change begins at the end of your comfort zone.”
― Roy T. Bennett

When we were young our parents probably took considerable measures to protect us. They keep our hand from touching a hot stove, walking out in the middle of the street, and talking to suspicious strangers.

While these are done with responsibility, love and protection, often the lines can become blurry and this can translate into other areas beyond physical and emotional safety.

Sometimes our parents unconsciously transfer their fears onto us. Maybe they didn’t want us to get hurt with relationships or experience failure or disappointment. Maybe they wanted us to be happy, and this was the best way they knew to teach us.

And so they became too protective and cautioned us to not make mistakes or encouraged us to stay away from painful experiences, the very things that could help us learn and grow. Maybe we heard...

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What’s the Big Deal about Being Vulnerable?

attitude communication Apr 12, 2020

If you’ve struggled with the idea of being more vulnerable, so did I.

There is a lot of talk about it. Honestly, when I first started reading books and blogs on it, it was confusing to me.

Here was this growing trend of people being more open with sharing personal life experiences. To me, this was a little terrifying. I thought “That’s so not me!”.

But I discovered with some of my coaching clients and retreat participants, there were times I needed to be more open so I could encourage them.

Over the years I’ve come to understand more what vulnerability means to me. It wasn’t wearing my heart on my sleeve or divulging everything about myself.

I’ve found vulnerability has its place and can be a powerful tool in helping someone connect with others at a deeper level. While I don’t consider myself an expert at it, I find asking myself questions prior to sharing has helped me to know when and what to share. Here’s a few:


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