Bite-Sized Mindfulness Podcast

Helllooooo Lovelies,

Today I discuss attribution styles; what they are, what the factors of each style are, how they can impact our mood and what to look for within our own lives and ways to reflect on what our own attribution style is. I loved today's episode because it was such a nice way to realize the impact of how we react to the events that happen in our own lives.

We know the benefit of thinking more positively but reacting positively seems to take on a few other different factors. When things happen are you more optimistic or pessimistic... depending on your answer, how is it impacting you and your happiness? 

Unsure of where you land, maybe you feel like you are a bit of both? You'll discover some great examples of attribution styles so you can better understand how they might arise in your own life.

If you found value in what you heard in this episode then the best way to support my podcast is to click ‘Subscribe’ on Apple Podcasts or ‘Follow’ on your Spotify app, and tell everyone on your block!

Also, If you would like me to cover and talk about something in particular, please send me a message through to my Instagram @lindaquijano I'd love to hear from you! https://www.instagram.com/lindaquijano/

Bite-Sized Mindfulness where each episode is short and sweet, easy to digest and leaves you satisfied, yet thinking.

Love you lots beautiful people!

Linda x

Hello Lovelies,

I'm excited about this episode because I think it's one we can all listen to as a gentle reminder to give people the benefit of the doubt. 

I’ve been practicing this for a while and I’m a lot more open minded than I used to be but it can still be easy to fall into those old thought patterns.  Consciously giving people the benefit of the doubt is easier said than done in the moment. However, each time I do give someone the benefit of the doubt, not only do they benefit but I do too. Because, I’m not over thinking about the situation, what just happened and why it happened, and questioning why someone was acting a certain way.

I want to stress that giving people the benefit of the doubt is not about making excuses for people or allowing them to get away with things they shouldn’t, rather it’s about not automatically jumping to a negative conclusion as to why someone has done something or been a certain way to you.

This episode has a great takeaway message because it’s believed that people who view the behaviors of others in a positive light are happier. And who doesn't want that?

The research journal referenced and mention during this episode is: https://link.springer.com/article/10.1007/s10902-020-00224-w

If you found value in what you heard in this episode then the best way to support my podcast is to click ‘Subscribe’ on Apple Podcasts or ‘Follow’ on your Spotify app, and tell everyone on your block!

Also, If you would like me to cover and talk about something in particular, please send me a message through to my Instagram @lindaquijano I'd love to hear from you! https://www.instagram.com/lindaquijano/

Bite-Sized Mindfulness where each episode is short and sweet, easy to digest and leaves you satisfied, yet thinking.

Love you lots, you beautiful people!

Linda x

Hello Lovelies,

After a hard week, with a lot of heavy thoughts, it can feel really hard to shake and we can carry that around with us. Into our work places, with our friends and family, our kids. It can be hard to let go because it’s a helpless feeling, decisions out of our control.

A reminder to continue to look after yourself. Healed people heal people. 

How you speak to yourself matters more than ever (it always matters) in times like these.

Your words matter. More than you know but I really want to remind you of the conversation you're having with yourself. Oft it’s an important one. Don’t ignore how you speak to yourself.

I take you through a beautiful affirmation practice to finish. You are strong. Inhale peace and exhale negativity. 

PSA: the edit was a little off with the music starting apologies. 

Please let me know your thoughts of this episode by visiting me at @lindaquijano on Instagram. I'd also love to hear from you.

Thank you for being here. I create these episodes for YOU!

Bite-Sized Mindfulness where each episode is short and sweet, easy to digest and leaves you satisfied, yet thinking.

Lots of LUV!

Linda x

This episode is a riff and I really went on a bit of a journey but I think the idea is there. To trust yourself. Trust that you know what will feel good and right and that it will show up when you are being your most authentic self.

Come home to yourself and remember that you are so loved.

If you are listening to this episode then it was meant for you and I hope you feel less alone from listening. 

Please let me know your thoughts of this episode by visiting me at @lindaquijano on Instagram. I'd also love to hear from you.

Thank you for being here. I am so so grateful!

Bite-Sized Mindfulness where each episode is short and sweet, easy to digest and leaves you satisfied, yet thinking.

Lots of LUV!

Linda x

Hi Lovelies,

Today I discuss the importance of moving your body in a different intensity. I ramble because I recorded this straight of the back of a run and the energy was high however the message was that it’s just one small shift.

Especially important if you are someone who works at a desk or you’ve been driving a lot or even if you’ve been in one area for the day, for example if you work in a classroom or clothing store. Moving your body in a way that contrasts to that will make you feel incredible. Adding intensity into your life is a guaranteed way to feel more alive. It doesn’t have to be cross fit or heavy weight lifting, there's so many ways to add intensity into our movement, it can start as a small shift.

Give it a listen and I feel a few more episodes on this topic coming ;) 

Also, apologies for the aggressive F bomb during, I got passionate haha.

Please let me know your thoughts of this episode by visiting me at @lindaquijano on Instagram. At the end I put a call out to let me know what are ways you move your body and whats you're favourite way to move your body. So you can let me know by sending me a message OR even better tag my while your moving your body! 

Thank you for being here. I am so so grateful to be in your ears!

Bite-Sized Mindfulness where each episode is short and sweet, easy to digest and leaves you satisfied, yet thinking.

Lots of love,

Linda x

Hello Beautiful Humans! 

Today I have a walking meditation for you to use as part of you meditation practice. Over the last few months my mental health has been something I have been struggling with, a combination of things and going for walks is the thing I always turn to to help calm for anxious mind. Although going for walks outdoors has been difficult when its freezing and snowy, (I've hit the treadmill instead). It's now GORGEOUS and during April and May I have been getting outdoors every day to walk, time just for me. 

A time to ground, connect and center myself. It is the number one thing I do for my mental health. I love carving out this time in my day to get outdoors and walk. I feel the benefits instantly and I hope you enjoy this meditation I created just for YOU!

So, if possible practice this meditation outdoors, where you can walk freely and not think about any physical hazards. If this isn't possible, you can do this practice by walking around the perimeter of a room or back and forth in a room. 

We begin this practice by setting an intention to allow your experiences to arise without placing any judgment on what your body notices.

This is a practice of observing what the present moment is offering.

This is a practice of noticing.

This is a practice of acceptance.

Please let me know your thoughts of this meditation by visiting me at @lindaquijano on Instagram. I'd also love to hear if you find walking as grounding as me? What else do you do to help ease your chattering mind?

Thank you for being here. I am so so grateful!

Bite-Sized Mindfulness where each episode is short and sweet, easy to digest and leaves you satisfied, yet thinking.

Lots of LUV!

Linda x

Welcome back to a brand new episode of Bite-Sized Mindfulness Podcast. It’s a brand new year and I thought what better way to start 2022 than with a beautiful love centred meditation. My new year's gift to you, a way to invite and cultivate the feeling and emotion of love. The love that lives within you and that you can access whenever you need.

I truly hope you find some value in this meditation and that it is a reminder of how beautiful, remarkable and special you are. You are deserving of all the love and I am sending you love to wherever you are.

With all my heart I hope you enjoy this first episode of 2022, I enjoyed creating it and if you did then please like, share and subscribe as it helps me get into more ears!

Bite-Sized Mindfulness where each episode is short and sweet, easy to digest and leaves you satisfied, yet thinking.

Love you beautiful humans,

Linda x

Hellloo Everyone!!! (or should I say 'Evening Everyone'?)

It's time to let go of the day, releasing any tension or anxiety that you may have lingering, so that you can have the most restorative and restful sleep. 

Journaling is such a healing practice when you allow it to be. This is something I have been doing for a little while now, journaling at night before bed, as it is an opportunity for me to unwind with no distractions. A space to reflect, let go and look forward. 

I did record this during the day for obvious reasons and it will be released during the day but please revisit it when you are settling down for the night (I promise you it'll be worth it). 

As always if you liked it, the best way to support my podcast is to click ‘Follow’ on your Spotify app, and share it with someone you think might like it aswell.

As always, If you would like me to cover and talk about something in particular then please send me a message through to my Instagram @lindaquijano I'd love to hear from you! https://www.instagram.com/lindaquijano/

Bite-Sized Mindfulness where each episode is short and sweet, easy to digest and leaves you satisfied, yet thinking.

Love you lots beautiful people, sleep well and be merry!

Linda x

I'M BACK!

Thanks for being so patient lovelies...wow I felt the love though while I was gone haha. I was only gone a few short weeks and I had lovely msgs popping into my inbox so thank you! I have a great episode for you all this week and it's for my fellow over-thinkers..four tips to slap that habit straight out of you!  

REMEMBER: No one is thinking about you, as much as you are thinking about you (they're actually thinking about themselves) and if they don’t show up for you how you need that’s okay. No one's experiences of life are the same. Stay in your lane and keep shining like the star that you are!

As always if you liked it, the best way to support my podcast is to click ‘Subscribe’ on Apple Podcasts or ‘Follow’ on your Spotify app, and share it with someone you think might like it aswell.

As always, If you would like me to cover and talk about something in particular then please send me a message through to my Instagram @lindaquijano I'd love to hear from you! https://www.instagram.com/lindaquijano/

Bite-Sized Mindfulness where each episode is short and sweet, easy to digest and leaves you satisfied, yet thinking.

Love you lots beautiful people, feeeels good to be home! 

Linda x

Hey Beauties,

Thanks for tuning in and for being such a wonderful loyal listener, it means the world to me. 

It's no secret we've all dealt with some unforeseen challenges over the last year. Personally this has been the most challenging and I share why in the episode. Now, of course this goes without saying that I appreciate that stress is a natural human response, it triggers the fight or flight response which is responsible for keeping us alert in case of danger.  Although all this stress and high levels of anxiety can take it's toll and after a while, our bodies and immune systems begin to pay the price of all that stress. 

That's why I personally thought it would be really nice to share a few of the healthy coping strategies that I've been using lately when I feel like stress is taking over.

These strategies include but are not limited to* (listen for more detail):

1.Focusing on what you’re eating
2.Listening to a playlist of your favourite music
3. Avoiding Coffee Or Alcohol
4. Getting Into Nature & Move
5. Regulating Sleep Habits
6.Reaching Out For Support AKA Loved Ones
7. Looking At What You Are Watching & Absorbing
8. Keeping A Daily Gratitude Journal

Number eight is a recently new one that I am starting back up on, I love journaling I just tend to slip up and forget but I'm loving bringing it back so I invite you to start that one with me. I have a beautiful journal music playlist and I will link that here for you :)
https://open.spotify.com/playlist/5H3Bp0nKT7aC339aHVSIJT

Please remember, when you are developing your healthy rituals and practices, choose things that resonate with YOU! Every single one of us is different, so what works for me might not work for you, choose what energizes you and fills you up the most. 

Enjoy!

Liked it? The best way to support my podcast is to click ‘Subscribe’ on Apple Podcasts or ‘Follow’ on your Spotify app, and share it with someone you think might like it aswell. 

As always, If you would like me to cover and talk about something in particular then please send me a message through to my Instagram @lindaquijano I'd love to hear from you! https://www.instagram.com/lindaquijano/

Bite-Sized Mindfulness where each episode is short and sweet, easy to digest and leaves you satisfied, yet thinking.

Love you lots beautiful people!

Linda x