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Your host Valerie, shares an exciting announcement about an upcoming seminar that’s tailored just for parents of children with disabilities. If you're looking for actionable steps and hands-on tools to plan for your child’s future, you won’t want to miss this episode - or the seminar!!!

Key Takeaways:

Save the date! On September 9th at 4 PM MST, Valerie will be hosting a special seminar titled "Guardians of Tomorrow: Create a Roadmap for Your Child with Disabilities’ Forever Home." This seminar is designed to help parents create a secure and loving future for their children.

Seminar Overview:  
- Long-Term Needs Assessment: Learn how to evaluate and plan for your child’s long-term needs. 
 - Financial Planning Tips: Discover strategies for ensuring your child’s financial security.
 - Legal Considerations: Gain knowledge about legal frameworks like special needs trusts, guardianship, and power of attorney.

Valerie's Personal Journey: Valerie shares her experience in planning for her own children's futures, including the creation of Eden House for her eldest with cerebral palsy, and preparing her youngest, who is a high-functioning autistic person, for greater independence.

Why Attend the Seminar?

- Confidence in Planning: Develop a detailed and actionable plan for your child's future.

- Financial Security: Structure a sustainable financial strategy.

- Legal Preparedness: Understand the necessary legal frameworks to protect your child's future.

How to Register:

- Register through the Show Notes: Click the link [https://bit.ly/4dC8t5J] in the show notes to register for the seminar.

- Text Valerie: Send a text message through the Buzzsprout platform to sign up.

Final Thoughts:

Valerie emphasizes the importance of planning ahead, sharing that the peace of mind it brings is invaluable. This seminar offers a unique opportunity to connect with other parents and gain the guidance and support needed for long-term planning.
 

If you found this episode helpful, please share it with other special needs parents who could benefit from the seminar. Remember, together we can create a secure and loving future for our children.

- Mark Your Calendar: September 9th at 4 PM MST.

- Register Now: https://bit.ly/4dC8t5J

"Until next time, stay strong, stay hopeful, and remember… Live with Intention – Embrace the Journey."

Connect with me:

Valerie's Links: https://bit.ly/3RL0da2

Music Acknowledgement: Audio Coffee - Denys Kyshchuk


Editor: Scott Arbeau


Link for book: The S.H.I.N.E. Principle: The special needs mom's path to strength, hope and happiness by Valerie Arbeau

https://www.amazon.ca/dp/B0CW18ZXGX   (Canada)

https://a.co/d/03hFdZI4 (United States)

Learn more about your host at:
https://coachingwithvalerieanne.com/

Send us a text

In this episode, I chat with Wendy Andersen, a passionate advocate for special needs families. Wendy, a mother of three, shares her journey that began with her son's rare diagnosis at six months old and how it shaped her life into one of resilience, advocacy, and redefining what "normal" means for her family.

Key Takeaways:
1. Embracing Unique Challenges: Wendy talks about the importance of embracing your unique journey as a special needs parent and how she finds strength in doing the best she can for her children every day.
2. Redefining Normal: Wendy shares her family's story of normalizing their life, from managing her son Dexter's 36 daily medications to creating a new normal that fits their life, not society's expectations.
3. Becoming an Advocate: Wendy dives into how she became an unexpected advocate, from starting a special needs bowling team to founding Dexter's Dream Foundation, and how parents can start advocating for their children in big and small ways.
4. The Power of Storytelling: Wendy emphasizes the importance of sharing your story with those who have the power to make changes, including state directors and legislators, to ensure your child's needs are met.
5. Tips for Advocacy: Wendy provides practical advice on how to get involved in advocacy, whether it's through small acts like sending an email or larger efforts like joining state councils or attending conferences.

Quote of the Episode: "The only normal in our house is a setting on the washing machine. But even then, what is 'normal'? Our normal is unique to us, and that’s okay." - Wendy Andersen

Actionable Steps:
- Reflect on what "normal" looks like for your family and embrace it.
- Start small with advocacy—whether it's sending an email to your child’s school or joining a PTA meeting to ensure special education needs are considered.
- Research state and federal opportunities to get involved in advocacy efforts that align with your child's needs.
- Share your story with decision-makers to create change and raise awareness.

Closing Remarks: Live with Intention - Embrace the Journey. 
Thank you for tuning in to another episode of Special Needs Moms Circle of Strength. 

Wendy’s bio: Wendy Andersen is a wife and a mom who never meant to become a Force-to-Be-Reckoned-With. In 2009 a rare diagnosis for her 6-month-old son turned her normal life upside down in just 36 hours. Today, Wendy’s mission is to advocate and support families of children who live outside the “box of normal”. As a mother of three children (two of which have disabilities/special needs), Wendy passionately advocates for families by speaking truth to power.

Connect with Wendy:

https://www.facebook.com/RedefineNormalwithWendyAndersen/

https://www.instagram.com/wendyandersenredefinenormal/

Website: www.WendyAndersenPresents.com

Connect with your host:

Valerie's Links: https://bit.ly/3RL0da2

Music Acknowledgement: Audio Coffee - Denys Kyshchuk


Editor: Scott Arbeau


Link for book: The S.H.I.N.E. Principle: The special needs mom's path to strength, hope and happiness by Valerie Arbeau

https://www.amazon.ca/dp/B0CW18ZXGX   (Canada)

https://a.co/d/03hFdZI4 (United States)

If you enjoyed this episode, please subscribe and leave a review on your favorite podcast platform!

Learn more about your host at:
https://coachingwithvalerieanne.com/

Send us a text

Introduction: Hi there, and welcome to today's episode. We are looking at busting some myths about making time for your goals as a special needs mom. Let's get to it!

Episode Overview: As special needs moms, caregiving is rewarding but also exhausting. It's easy to feel like there's no time left for our own goals and dreams. However, the idea that you must sacrifice your ambitions for caregiving is just a myth. Today, we'll debunk some common myths and provide practical tips to carve out time for your personal aspirations.

Key Takeaways:

Myth 1: I have to dedicate every moment to caregiving.

1. Reality: While caregiving is important, it's not sustainable to dedicate every moment to it. Having time for yourself ensures you can continue to give your best.
2. Tips: Schedule "me time" using a calendar, and combine activities like listening to audiobooks or podcasts while doing household chores.

Myth 2: It's selfish to focus on my own dreams.

1. Reality: Pursuing your goals can set a positive example for your children, teaching them perseverance, self-care, and personal growth.
2. Tips: Set boundaries and communicate your needs. Involve your kids where appropriate in activities like creating vision boards or self-care activities.

Myth 3: There's no time left after caregiving.

1. Reality: Effective time management can reveal hidden opportunities in your day. It's about making intentional choices and prioritizing what truly matters.
2. Tips: Use time blocking to dedicate specific times for different activities and delegate tasks to family members or hired help.

Myth 4: I'll be too tired to pursue my goals.

1. Reality: Focusing on your goals can energize you, providing a mental and emotional boost.
2. Tips: Prioritize self-care to ensure adequate rest, nutrition, and exercise. Break down your goals into small, manageable tasks to avoid feeling overwhelmed.

Quotes:
L.R. Knost: "Taking care of yourself doesn't mean me first. It means me too."

Katie Reed: "Self-care is giving the world the best of you instead of what's left of you."

 If you're ready to take the first steps towards your goals and let go of the myths that are holding you back, let's chat. I'd love to connect with my listeners who are ready to be in control of their time, let go of guilt and overwhelm, and experience more life balance.

Free Consultation: I'd love to offer you a complimentary call. Check the show notes for the link and let's chat.

Closing Remarks: Live with Intention - Embrace the Journey. 
Thank you for tuning in to another episode of Special Needs Moms Circle of Strength.

Connect with me:

Valerie's Links: https://bit.ly/3RL0da2

Music Acknowledgement: Audio Coffee - Denys Kyshchuk


Editor: Scott Arbeau


Link for book: The S.H.I.N.E. Principle: The special needs mom's path to strength, hope and happiness by Valerie Arbeau

https://www.amazon.ca/dp/B0CW18ZXGX   (Canada)

https://a.co/d/03hFdZI4 (United States)

Link to Complimentary Call: https://calendly.com/coach-valerieanne/lets_chat

Learn more about your host at:
https://coachingwithvalerieanne.com/

Send us a text

Dr. Lisa Campbell is the author of Grow With Me, a book in which she shares her journey of resilience and perseverance, and introduces her daughter Jasmine in chapter 3. Dr. Campbell intimately understands the power of resilience firsthand.

• Dr. Campbell's first public discussion on being a special needs mom beyond her book.
• Jasmine was born prematurely in 1992 with profound hearing loss and intellectual disabilities.
• Developmental delays were noticed by her grandmother.
• Dr. Campbell became a mother just before her 19th birthday, relying heavily on her own mother for support.
• Chose a residential facility for Jasmine to ensue specialized care, despite cultural pressures.
• Shared the emotional difficulty of leaving Jasmine at the residential facility, with support from a minister.
• Jasmine has transitioned between multiple facilities, each move made in her best interest.
• Dr. Campbell shared a personal story of finding her voice and realizing her purpose in caring for Jasmine.
• Emphasized the importance of faith and strong advocacy for their children's care and support.
• Jasmine is thriving in her current living situation, participating in a longitudinal autism study.
• Jasmine does not speak but makes sounds, which Dr. Campbell believes indicates a pure connection with God.
• Jasmine had to transition out of her residential facility at 21 and a half due to Illinois state rules, and has lived in her current facility for 10 years.
• The host created a forever home for her daughter, Melody-Anne, due to a lack of wheelchair-accessible facilities.
• Dr. Campbell offers a reading list and shares their COVID story, highlighting perseverance and support.
• During the pandemic, Jasmine stayed home for six months, reinforcing Dr. Campbell's growth and purpose.
• Dr. Campbell emphasizes, "It won't always be like this," encouraging parents to remain hopeful and press forward.

Finding Dr. Campbell:

• Search "The Growth Motivator" or "Dr. Lisa L. Campbell" on social media and Google for more resources and support.

Conclusion: 

• Dr. Campbell's words remind parents that victory is possible if they keep moving forward. 

Connect with Dr. Campbell:

Facebook: https://www.facebook.com/DrLisaLCampbell LinkedIn: https://www.linkedin.com/in/drlisalcampbell/ X: https://twitter.com/DrLisalCampbell Tiktok: https://www.tiktok.com/@thegrowthmotivator?_t=8ei5YRuSCiJ&_r=1 Youtube(The Growth Motivator™️): https://www.youtube.com/@TheGrowthMotivatorLive/featured Youtube(Dr. Lisa L Campbell®): https://www.youtube.com/@drlisalcampbell1922

Grow With Me Book: https://checkout.square.site/merchant/MLCG99M1QN0YY/checkout/7IAUBIBL7BXO3MN4TRBMJFGE Grow With Me Journal: https://square.link/u/8Zs3pQ3S Grow With Me Book & Journal: https://square.link/u/n7iz3z4A

Music Acknowledgement: Audio Coffee - Denys Kyshchuk


Editor: Scott Arbeau

Link for book: The S.H.I.N.E. Principle: The special needs mom's path to strength, hope and happiness by Valerie Arbeau

https://www.amazon.ca/dp/B0CW18ZXGX   (Canada)

https://a.co/d/03hFdZI4 (United States)

Learn more about your host at:
https://coachingwithvalerieanne.com/

Send us a text

Title: Strategies for Raising Independent Children

Episode Description:

In this episode, Valerie sits down with Cheryll, a dedicated mother of two sons with Joubert syndrome. They dive deep into the challenges and triumphs of raising children with special needs, discussing the importance of focusing on abilities rather than limitations.
Cheryll passionately shares her philosophy that her sons are not defined by their disability but are definitely limited by it in society. She emphasizes the significance of pushing children to reach their full potential and not settling for the easiest path. Together, they explore the impact of societal limitations, the importance of fostering independence, and the benefits of programs like Special Olympics.     They touch on the mental health struggles faced by children with disabilities, the crucial role of early intervention, and the value of a supportive community. Cheryll and Valerie discuss their personal experiences with launching their children into independent living, highlighting the importance of preparation and planning.

Key Takeaways:

• Focus on Abilities: Cheryll discusses how she keeps her sons focused on their abilities rather than their limitations, fostering a positive environment for growth.
• Importance of Special Olympics: Both Cheryll and Valerie highlight the transformative impact of the Special Olympics in creating meaningful friendships and promoting independence.
• Pushing for Potential: The importance of pushing children to achieve their best and not settling for less, even when it's challenging.
• Mental Health Awareness: Addressing the mental health struggles of children with disabilities and the importance of early and consistent support.
• Launching into Independence: Practical advice and personal stories on preparing special needs children for independent living, including the role of support workers and housing subsidies.
• Self-Care for Moms: Valerie introduces her "Time Out" program, emphasizing the need for moms to take care of themselves to better support their children.

Cheryll Wagner has been riding the entrepreneurial wave since she was 13. Cheryll became a special needs mom at age 21, has two grown sons, both with special needs. Being their mom has taught her more than any MBA program ever could. Cheryll's sons moved out on their own with supports two years ago. Last year, Cheryll and her husband became therapeutic foster parents. Cheryll is the woman behind BYOBusiness Strategy and Consulting. Cheryll focuses on workshops, mentorship, business consulting, and masterminds that are geared towards women in business.

Connect with Cheryll:

• https://www.linkedin.com/in/cheryllwagner?
• Https://byobusiness.ca
• Instagram & Threads: byobizstrategy

Thank you for tuning in. We hope this episode leaves you inspired and uplifted. See you in two weeks!


Music Acknowledgement: Audio Coffee - Denys Kyshchuk


Editor: Scott Arbeau

Link for book: The S.H.I.N.E. Principle: The special needs mom's path to strength, hope and happiness by Valerie Arbeau

https://www.amazon.ca/dp/B0CW18ZXGX   (Canada)

https://a.co/d/03hFdZI4 (United States)

Note to Listeners: If you enjoyed this episode, please share and review

Learn more about your host at:
https://coachingwithvalerieanne.com/

Send us a text

Creating a Future with Intention

Episode Summary: Welcome to today’s episode where we delve into the power of quotes and personal stories. Your host Valerie shares five impactful quotes, each followed by reflections and personal anecdotes that illustrate their significance.

Quotes Shared:

1. "You can't pour from an empty cup." - Anonymous
   • Emphasis on the importance of self-care and giving yourself permission to take a break.
2. "Alone, we can do so little. Together we can do so much." - Helen Keller
   • The power of community and the importance of accepting help and working together.
3. "The best way to predict the future is to create it." - Abraham Lincoln
   • The journey of creating a meaningful life for Melody-Anne, despite the challenges faced.
4. "Life doesn't get easier or more forgiving. We get stronger and more resilient." - Steve Maraboli
   • The reality of life's challenges and how we grow stronger and more capable over time.
5. "The only thing worse than being blind is having sight, but no vision." - Helen Keller
   • The importance of having a vision for the future and working towards it.

Main Topics:

• Self-Care: The necessity of taking care of oneself to be able to care for others. The episode begins with a reminder that it's not selfish to prioritize your own well-being.
• Community Support: Encouraging listeners to seek help and support from others. The host shares the importance of community and how specific help can make a significant difference.
• Creating a Future: A powerful story about the host's journey with Melody-Anne, highlighting the importance of proactive planning and vision. The host shares the inspiring tale of creating a thriving living situation for Melody-Anne and her housemates.
• Resilience and Strength: Life's challenges will continue to arise, but our ability to handle them improves as we grow stronger and more resilient. This segment is underscored with a quote from Steve Maraboli.
• Vision and Intention: The final quote from Helen Keller wraps up the episode with a reminder of the importance of having a vision for the future and the fulfillment that comes from realizing it.

Special Announcement: During July and August, the podcast will be on a bi-weekly schedule. Episodes will be uploaded every other week, so stay tuned for more inspiring content.

Call to Action: Listeners are encouraged to reach out if they want to learn more about how the host created a future for Melody-Anne. The episode closes with a heartfelt message to "Live with Intention - Embrace the Journey."

Thank you for tuning in. We hope this episode leaves you inspired and uplifted. See you in two weeks!


Music Acknowledgement: Audio Coffee - Denys Kyshchuk


Editor: Scott Arbeau

Link for book: The S.H.I.N.E. Principle: The special needs mom's path to strength, hope and happiness by Valerie Arbeau

https://www.amazon.ca/dp/B0CW18ZXGX   (Canada)

https://a.co/d/03hFdZI4 (United States)

Note to Listeners: If you enjoyed this episode, please share and review the podcast. Your support helps us bring more inspiring stories and val

Learn more about your host at:
https://coachingwithvalerieanne.com/

Send us a text

Show Notes:

Shelley Guess is a Licensed Professional Counselor and PhD-Candidate in Las Colinas, TX. She has been working as a therapist for over a decade, and is the owner and founder of Hope Connects Counseling, PLLC, a mental health group private practice. She is also the owner of Hope Connects Consulting, a mental health consulting firm. Shelley is the younger sister of Brian Guess, an amazing man diagnosed with IDD.

Overview: We are joined by Shelley Guess, a licensed professional counselor and the founder of both Hope Connect Counseling and Hope Connect Consulting. Shelley shares her personal journey growing up with a brother with special needs. Her story is a powerful testament to the love, challenges, and unique dynamics within families of individuals with disabilities.

1. Personal Journey:
   • Shelley recounts significant moments from her childhood and early adulthood, reflecting on her relationship with her brother, Brian, who has special needs.
   • She shares poignant stories, including a moment when Brian expressed his sadness about not being able to become an astronaut and how he feels about being treated differently due to his disability.
2. Family Dynamics:
   • Shelley discusses the emotional and relational aspects of growing up with a sibling with special needs.
   • She emphasizes the importance of honesty, compassion, and understanding within the family unit.
3. Future Planning:
   • Shelley delves into her thoughts and concerns about Brian's future, especially after their parents are no longer able to provide care.
   • She considers various options, such as creating a supportive living environment and facilitating social connections for Brian.
4. Career Impact:
   • Shelley reflects on how her experiences with her brother and whether it has influenced her professional life.
5. Heartwarming Stories:
   • Shelley shares a touching story about Brian's passion for collecting stuffed animals from claw machines and donating them to homeless shelters for children.
6. Advice and Encouragement:
   • Shelley offers words of encouragement to parents raising children with special needs, reminding them of their incredible efforts and the importance of authenticity in their parenting.
7. Professional Insights:
   • Shelley provides an overview of her work at Hope Connects Counseling and Hope Connects Consulting, emphasizing her commitment to making mental health resources accessible to the community.

Connect with Shelley:

https://www.hopeconnectscounseling.

https://www.hopeconnectsconsulting.com

Instagram: @shelleyguess 

Music Acknowledgement: Audio Coffee - Denys Kyshchuk

Editor: Scott Arbeau

Link for book: The S.H.I.N.E. Principle: The special needs mom's path to strength, hope and happiness by Valerie Arbeau

https://www.amazon.ca/dp/B0CW18ZXGX   (Canada)

https://a.co/d/03hFdZI4 (United States)

Note to Listeners: If you enjoyed this episode, please share and review the podcast. Your support helps us bring more inspiring stories and valuable insights to our audience. Thank you for listening!

Learn more about your host at:
https://coachingwithvalerieanne.com/

Send us a text

Episode Title: Emotions and mom guilt with Dr. Yameika Head

Episode Number: 38

Episode Summary:  This week’s special guest, Dr. Yameika Head shares her special needs journey with her deaf daughter, mom guilt and the den of despair. From embracing vulnerability to balancing professional and personal roles, Dr. Head shares her personal experiences and professional insights to provide valuable support and encouragement to parents navigating similar paths.

Key Topics Discussed:

1. Understanding and Expressing Emotions:
   • The importance of showing emotions in front of children to help them understand and process their own feelings.
   • Cultural challenges in expressing vulnerability 
2. Navigating Diagnoses:
   • Personal stories of dealing with ADHD and high-functioning autism diagnoses.
   • Handling feelings of guilt and uncertainty as a parent.
3. Balancing Professional and Personal Roles:
   • Strategies for healthcare providers and professionals to switch off work roles and fully engage in parenting.
   • The significance of being present and intentional with family.
4. Seeking and Offering Support:
   • The importance of community and shared experiences in providing strength and guidance.
   • Dr. Head’s journey into parent coaching and her mission to support other parents.
5. Continuous Learning and Adaptation:
   • Embracing the ongoing learning process in parenting children with disabilities.
   • Finding joy in the journey and recognizing the progress made.
6. Words of Encouragement:
   • Empowering messages for parents to trust their abilities and embrace the journey.
   • The importance of seeking support and knowing that they are not alone.

Guest Bio: Dr. Yameika Head is a board-certified pediatrician specializing in Child Abuse Pediatrics and a renowned professor of clinical pediatrics. With over 15 years of experience in pediatric care that encompasses trauma, she is known for her dedication in providing compassionate and personalized care for her patients and families. She is recognized for her expertise in child abuse, early childhood care, adolescent medicine, obesity care, parenting and diversity, equity, and inclusion.  Due to her experience in having a deaf child, she has also offered parenting coaching as a mission to help her families with children with an “unexpected diagnosis” outside of the clinical space.

 Connect with Dr. Yameika Head:

• Instagram: https://www.instagram.com/headdixonyameika/
• Facebook: https://www.facebook.com/yameika.headdixon
• TikTok: @headdixonyameika
• https://calendly.com/yameikaheadmdparentcoach/parent-coach-interest

Call to Action:

• Leave us a review and share this episode with other parents who might benefit from these insights.

Music Acknowledgement: Audio Coffee - Denys Kyshchuk

Link for book: The S.H.I.N.E. Principle: The special needs mom's path to strength, hope and happiness by Valerie Arbeau

https://www.amazon.ca/dp/B0CW18ZXGX   (Canada)

https://a.co/d/03hFdZI4 (United States)

Production Credits:

• Produced by: Scott Arbeau
• Edited by: Scott Arbeau

Learn more about your host at:
https://coachingwithvalerieanne.com/

Send us a text

Rebecca Vitsmun is an autistic author living with hypermobile Ehlers-Danlos Syndrome (hEDS) and Congenital Stationary Night Blindness. (CSNB from a mutation at my SLC24a1).
In 2015 Rebecca was awarded the Humanist Visionary award.
In 2016 she was awarded the Atheist Impact Award recipient.
Rebecca is the Secretary of the Board of LymeTV and volunteers through many local organizations.
Rebecca lives in Tacoma, WA with her spouse and their five children, two cats, and leopard gecko.

Episode Summary: In this insightful episode, Valerie Anne converses with Rebecca Vitsmun, author of Eliza D's Universes. They discuss the importance of normalizing growth and self-development within families, Rebecca’s journey in writing her children's book, and the personal inspiration behind it. Rebecca shares her experiences with Ehlers-Danlos syndrome (EDS) and how early diagnosis and intervention can make a significant difference. She also emphasizes the value of support systems and medical care for managing EDS.

Key Points:

1. Rebecca’s Special Needs Mom Journey:
   • It took 15 months to diagnose her son who has GI issues. When Rebecca married her son’s father, she became a parent to three neurodivergent kids.
2. Rebecca's Inspiration for Her Book:
   • Rebecca wrote Eliza Dee's Universes after realizing her children hadn't read her work. The book, aimed at children, is inspired by her experiences with EDS and autism.
   • The character Eliza Dee faces similar challenges but with the support and knowledge that Rebecca didn't have growing up.
3. Ehlers-Danlos Syndrome Insights:
   • Rebecca discusses the challenges of EDS, a connective tissue disorder affecting various body systems.
   • Early diagnosis and appropriate medical care, including physical and occupational therapy, can prevent long-term issues.
   • Raising awareness about EDS is crucial, especially among medical professionals.
4. Advice for Parents:
   • Rebecca advises parents to relax and focus on the present, emphasizing that worrying about potential future problems isn't helpful.
   • She shares how celebrating small victories and maintaining a positive outlook can improve family life.

Rebecca Vitsmun's Book: Eliza Dee’s Universes

Connect with Rebecca:

https://rebeccavitsmun.com

https://www.facebook.com/rebecca.vitsmun

https://www.instagram.com/rebeccavitsmun/

Music Acknowledgement: Audio Coffee - Denys Kyshchuk

Link for book: The S.H.I.N.E. Principle: The special needs mom's path to strength, hope and happiness by Valerie Arbeau

https://www.amazon.ca/dp/B0CW18ZXGX   (Canada)

Learn more about your host at:
https://coachingwithvalerieanne.com/

Send us a text

In today's episode we'll delve into the importance of being fully present in our daily lives. 

Understanding Presence:

1. Being present means consciously directing our attention to the here and now, immersing ourselves fully without judgment.
2. Benefits include reducing stress, improving relationships, enhancing happiness, and improving physical health.

Overcoming Distractions:

1. Common distractions include technological devices, ruminating thoughts, and multitasking.
2. Strategies for overcoming these distractions and staying present in the moment.

Mindful Practices for Daily Life:

1. Mindful Breathing: Focus on your breath for a few minutes each day.
2. Mindful Eating: Pay attention to the colors, textures, and flavors of your food.
3. Mindful Walking: Notice the sensations of walking, the environment, and your body’s movements.
4. Mindful Listening: Give full attention during conversations.
5. Mindful Observation: Observe your surroundings and notice the details.
6. Mindful Journaling: Write about your thoughts and feelings without judgment.
7. Body Scan Meditation: Bring attention to different parts of your body to notice sensations.
8. Mindful Stretching: Incorporate gentle stretches into your routine, focusing on sensations.
9. Gratitude Practice: Reflect on things you’re grateful for each day.
10. Mindful Technology Use: Use technology with purpose and awareness.
11. Mindful Daily Routines: Turn routine activities into mindfulness practices.

Nurturing a Present Mindset:

1. Cultivate Awareness: Notice your thoughts, emotions, and bodily sensations.
2. Embrace Acceptance: Accept things as they are without judgment.
3. Cultivate Gratitude: Appreciate the small moments of beauty and joy.
4. Practice Non-Attachment: Let go of the need to control outcomes.
5. Engage Fully: Show up fully in every aspect of life.
6. Stay Curious and Open: Approach each moment with curiosity and openness.

Personal Story: Valerie shares a personal story about practicing presence during a stressful situation with her 19-year-old child. By choosing to stop and breathe instead of escalating the situation, she was able to respond with empathy and understanding, highlighting the benefits of being present.

• Books:
  • "Wherever You Go, There You Are: Mindfulness Meditation in Everyday Life" by Jon Kabat-Zinn
  • "The Mindful Brain: Reflection and Attunement in the Cultivation of Wellbeing" by Daniel J. Siegel
• Websites:
  • mindful.org
  • Center for Mindfulness Studies (Toronto-based)
• Apps:
  • 10% Happier
  • Smiling Mind 

Start with one or two practices that resonate with you and gradually expand your mindfulness toolkit.

Don't forget to rate and review the podcast.

Music Acknowledgement: Audio Coffee - Denys Kyshchuk

Link for book: The S.H.I.N.E. Principle: The special needs mom's path to strength, hope and happiness by Valerie Arbeau

https://www.amazon.ca/dp/B0CW18ZXGX   (Canada)
https://a.co/d/dTxzjp8 (USA)

Learn more about your host at:
https://coachingwithvalerieanne.com/