G'Day Bite-Sized Crew!

I hope you are all doing well?! In episode #11 I discuss the phenomenon of taking time alone, to do something that brings you happiness and joy.  Basically what I riff on today is the importance of taking yourself on a solo date to do whatever it is that fills your cup. 

 Modern society over time has developed some negative associations with the idea of being alone. I'm here to break this belief because I believe QUALITY alone time has such a positive affect on so many different parts of your life. 

Spending time alone is an opportunity to recharge, reflect, be productive, do more of the things you love, strengthen your relationships, take a mental people pleasing break or feel more independent. It's time to not let other people's opinions or ideas influence your own and really be alone to move through your own stuff the way you want to.

I love this quote and I wanted to share it because it fits this episode so well.“Yesterday I was clever, so I wanted to change the world. Today I am wise, so I am changing myself.”—Rumi

Solitude, being alone, is the key to higher self-awareness, being able to really go inwards and discover what we need and want, which then opens the door to change...*welcomed change*. 

In this episode I mention the app insight timer. I know I've recommended it before but it's so helpful and I use it religiously. It's free to download and use,  plus easy, just search what your looking for like; yoga nidra, a body scan, or morning meditation.  Go give to a try and let me know what you think. https://insighttimer.com/ 

I truly hope you find value and enjoy in this episode and if you do, then 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 this year in 2021 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

Hello Peaches, I hope this episode finds you well. In today's riff I share with you an affirmation that i have been breathing into existence.

I am open to an abundant life and the moment is now.

Oohh my, it is so beautiful and so on point for me right now and it's the main focus of the discussion for this episode. I dive into a discussion about the difference between an abundance mindset and a scarcity mindset, basically I like to think of it as quality vs quantity. 

Ask yourself - Am I approaching my life from an abundance or a scarcity mindset?

In this episode I share five tips and tricks that help with seeing life through an abundance lens rather that a scarcity lens and they are things I am doing right now to help with my own mindset.

It’s obvious we want to be living an abundant life, it’s everyone’s dream. We all want to live a prosperous life where we can be happy and feel fulfilled. While it may seem difficult for some people, in reality we already have what it takes to live an abundant life. The most important ingredient for abundance is attitude and your attitude is something you can control.

I truly hope you find value and enjoy in this episode and if you do, then 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 this year in 2021 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

Helllo Lovelies, Thanks for tuning in and I'm very glad you have because this episode is something different and one I think I may have to try more often because I REALLY enjoyed creating this for you. It's a walking meditation because I love all things walking and meditation and together...well, its the dream duo! 

This will be a guided walking practise so you will need your phone and headphones, but the idea is that you can work towards a point where you can do this practise everyday as you walk, being able to be grounded and brought back to the present moment whenever you need. 

Disclaimer - Please make sure that regardless of if you are outdoors or indoors, remain aware of your surroundings, ensuring that you can see where you are walking and also hear what is happening around you.  Safety always peeps!

Lastly, If you do find value and enjoy 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!

Oh and, If you would like me to cover and talk about something in particular this year in 2021 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, you beautiful people!

Linda x

Hey Possums, I'm so chuffed to be back in your ears for part 2 of a discussion around negative thinking aka negative self-talk. If you haven't already head over to episode #7 where I discussed the best way to overwrite the voices in your head, which is to simply start talking to them (crazy I don't think so). Go check it out and have a listen, plus I included some beautiful affirmations at the end to leave you feeling alive and radiant.

However, if you've already listened to episode 7 (thank you!) then you're in for a treat with this episode of Bite-Sized. I let you in on a question I ask myself each time I catch myself in a negative thought spiral.  A way to catch it and release it and return to the present moment...sounds delicious right?!

I also include a lovely grounding technique called the 5,4,3,2,1 exercise. Now, full disclaimer I will never ever admit that I know it all and that really applies here with this podcast I am still learning. The volume does go slightly low while I take you through the exercise but nothing a little bit of practise won't fix. Apologies I am still navigating the podcasting world!

Lastly, If you do find value in what you hear 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!

Oh and, If you would like me to cover and talk about something in particular this year in 2021 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, you beautiful people!

Linda x

Hello hello, I'm so glad you've stumbled onto this podcast because it's a conversation I'm glad I'm finally having, and it is something I think will be quiet valuable. 

In episode #7 of bite-sized mindfulness I am riffing of negative self talk. In particular the beauty of TALKING to yourself. I will discuss the best way to overwrite the voices in our head, which is to simply start talking to them. Literally talk to yourself.  I also include a beautiful affirmation practice at the end and I encourage you to write these affirmations down and repeat them when ever you get a moment of silence. 

Also, It's important you know that I truly believe that each thing we feel is important and valid and that you should acknowledge them. You can’t just simply wish them away or pretend that things aren’t happening. However when it starts to impact your life, your day to day flow is not the same, you're feeling down on yourself and just not being your own best friend...this is when what I discuss will be really helpful. 

This is a two part episode and I will realise part 2 next week (maybe even sooner). 

If you find value in what you hear 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 this year in 2021 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, you beautiful people!

Linda x

In episode #6 of Bite-Sized Mindfulness I take you through a journal exercise centered around appreciation. No matter if you have been journaling for years or never tried it, I encourage you to try this exercise. The relevance of appreciation has never been more appropriate than right now. It can be all too easy to get caught up in the news cycle, work hustle and just life in general. Appreciation is the act of savoring the sweet and beautiful moments in life, no matter how small.  

This practise opens us up to recognising all that we have and I hope that by creating this space it invites you to think, reflect and sink deep into appreciating all that you have.  

This soothing session will help you feel lighter, warmer, and more expansive. All you will need is a blank page in your journal and something to write with. 

I just made a beautiful playlist on Spotify available to the public. It is filled with no lyric music and is perfect for getting the creative juices flowing. It’s also a lovely way to start or end your day. https://open.spotify.com/playlist/5H3Bp0nKT7aC339aHVSIJT

If you loved 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 this year in 2021 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, you beautiful people!

Linda x

Hello My Beautiful Friends, Welcome back to another episode of bite-sized mindfulness podcast. As I’ve shared with you before, I try to journal most days and I felt a huge urge to share a journal “discovery” that I had a few weeks ago, as the new year rolled in, with you. 

In episode #5 of bite-sized I discuss ‘ The Three Solid Truths I Want To Remember Daily’ and why I want to prioritise them as a constant daily reminder. In order to live a happier and healthier life, full of more flow and ease.  

If you haven’t already started, I highly recommend journaling because it personally brings me so much relief and freedom. I sometimes even produce a pearl of wisdom that helps me see things completely differently or at least shift my focus. Go check out a blog I wrote all about the benefits of journaling and start today...you’ll thank me! https://www.jakeandlindatravel.com/post/journaling-the-habit-that-will-help-reduce-stress

If you loved 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 this year in 2021 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.

So FREAKING GRATEFUL for you all tuning in and listening, I love making this content and have lots of great things coming!

Love you lots you beautiful people!

Keep Shining, 

Linda x

Hey Friends!! Welcome to a brand spankin new episode, in this brand spankin new year, who else is excited? Maybe a little apprehensive? That's okay too.

In Episode #4 of Bite-Sized Mindfulness Podcast I dive into a discussion around our SENSES! Yep that's right, going back to the basics. The reason I wanted to share and discuss this is because not enough people tune into their senses on a daily basis.  What can you see, feel, smell, taste and hear.

Now, a disclaimer understandably not everyone can experience or use all their senses but this is simply a discussion regarding any of the senses you do have available.

Because when you engage with your senses, you're inviting your mind to focus on what's around you NOW & because you are observing everything around you, you are being 'forced' to slow down, to breathe and as a result return to the present moment. 

So I've decided to share a technique that is absolutely magical and something that will help soothe your nervous system almost instantly and you don’t need any bells or whistles. We all need more of this right? 

Because - NEWS FLASH - we are not simply put here on this big blue ball to be perfect and we’re certainly not put here to stress and over think. We are here to BE. To be happy, be kind, and be here in this moment. 

I've also publish a BLOG POST on this topic too, so please use it as a resource as often as you can. Click Here To Read - 'Get In Touch With Your Senses'.

I hope you find this exercise helpful and feel inspired to try it. Remember you always have the ability to access your senses, no what where you are or what you are doing.

If you loved 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 your allll your mates!

Also, If you would like me to cover and talk about something in particular this year in 2021 then please send me a message through to my insta @lindaquijano I'd love to hear from you!

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

Thanks so much for joining me today. Its the first week of 2021 and so far I'm a BIG FAN!

I hope you continue to have a great week. 

Your Host,

Linda x

Hellllo Legends! Welcome back to Bite Sized Mindfulness Podcast. In episode #3 I share a bit of a life update and let you in on what happened to Jake, myself and our gorgeous doggo when we took off for our road trip.

For as long as I can remember, it has been a dream of mine to buy and renovate a van and live on the road, in nature. I truly manifested this dream so hard that it in fact came true this year! However, In true 2020 fashion our plans didn’t go as expected and the start of what was meant to be an epic take off has been a little less glamorous ,and more of a learning experience.

With that being said, it is definitely not all bad because if 2020 taught us anything it’s bloody good resilience. When things don't go as expected, trust the reroute. We are both appreciating the place we currently find ourselves and w're both extremely grateful for family, the generosity of randoms and each other.

I hope that my story has been a little reminder that even in crappy situations, there is always a strength that we gain. Although mine isn’t anywhere near as bad as some of the situations people found themselves in this year, I wanted to share it because no ones lives are perfect. Ignore the highlight reels, and filters, because we all experience setbacks and disappointment and as a result of that we are always learning!

If you loved what you heard then the best way to support my podcast is to click ‘Subscribe’ on Apple Podcasts or ‘Follow’ on your Spotify app, and tell your mates! Bite-Sized Mindfulness where each episode is short and sweet, easy to digest and leaves you satisfied, yet thinking.

Thanks so much for having me in your ears today. I also want to wish a very safe and happy Christmas. I hope you have a wonderful day, spent eating lots of delicious food, drinking all the bubbles, and hanging with great company!

Want more? Come find me on Instagram for lots of plant-based recipes, hiking photos and puppy love - https://www.instagram.com/lindaquijano/

Public Service Announcement - Download the VANALERT app if you own a van and want to belong to an extremely helpful community. https://vanalert.com/

Hi Guys! It's time for another episode of Bite-Sized Mindfulness Podcast. In episode #2 I'm sharing my thoughts and ideas for this podcast. What I want from it and how I hope to include you.

However, the main theme of this episode is GRATITUDE! It's a topic close to my heart right now. As we approach the end of what has been collectively a pretty tough year for us all. It can feel really hard not to let tough times consume us. However, in my humble opinion I believe that gratitude can take us out of our mind (and all the worst case scenarios) and bring us into the present moment. 

I’ve titled this episode ‘Be A Participant Not A Spectator In Your Life’ because too often we can let life just happen to us. Spectators live as if this life is a dress rehearsal, while participants know this is a one-shot deal and live life accordingly, taking everyday as a blessing.

I cover a variety of different ways to practice gratitude through; open discussion, mediation, journaling and I also share a magic tool I learnt while doing my Masters of teaching. Have a listen to find out what it is.

Use these Journal Prompts as a guide and as a way to get some internal dialogue going. 

1. What’s something that you’re looking forward to? 
2. Write about a place you’ve been that you’re grateful for. How did it make you feel?
3. Give yourself some body love and write about your body or health - How are you grateful for your body and/or your health? 
4. Open the door or window and look outside. Immerse yourself in nature. What’s something you’re grateful for outside? 
5. Write about a friend that you’re grateful for - a teacher, mentor, perhaps a family member or colleague (someone that makes you feel good)
6. Write about 3 things you’re grateful for today - This is what I'm currently doing at the moment over on my Instagram. If you'd like to join me and find out more - visit me  @lindaquijano 

I wrote also wrote a blog post on journaling. Not heavily gratitude related but it does make for a great starting point if you are new to journaling.  Check it out: https://www.jakeandlindatravel.com/post/journaling-the-habit-that-will-help-reduce-stress

I hope this episode offers some insight into the many different aspects of daily gratitude.  Remember - It is a little bit of work, for a lot of reward!

If you loved what you heard then the best way to support my podcast is to click ‘Subscribe’ on Apple Podcasts or ‘Follow’ on your Spotify app, and tell your friends!

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

Thanks so much for having me in your ears today. I feel so supported already and a quick shout out to anyone who shared the launch with me last week, you are truly so special! I hope you have a wonderful day!

Your Host,

Linda x