Mindful Hypnosis

ENJOY THIS CALMING MEDITATION AS YOU WALK ALONG THE OCEAN SHORE 

THE OCEAN IS SOOTHING AND CALMING AND CAN RESTORE YOUR SOUL

I now live in the mountains. But not always. I lived about a quarter-mile from the beach most of my life. I love the ocean and love sharing its wisdom with you.

Imagine the ocean. The sound of the waves moving in and out, the spacious sky, the salty air, and the feelings of the sun on your face and your feet in the sand. 

Feels so good. 

Well, in a moment I am going to bring you on a wonderful ocean meditation. 

But before I do, I want to tell you a little bit about the ocean. 

I am no oceanographer but I do know one. LOL This will be short and very basic.

The ocean is good for our soul. 

That’s it. 

Teasing. 

The ocean expands our senses and our mind and they say that the sound of the ocean waves promotes an alpha state which causes a relaxed state of calm. 

Plus there are a lot of negative ions (this is a good thing) in the air which boosts the serotonin in our brain. 

Serotonin is the happy chemical-the feeling of well-being. 

So even though you won’t be at the ocean shore during this meditation, you can still benefit from the results. 

Enjoy the meditation and don’t mess with the seagulls. 

CALMING MEDITATION AT THE OCEAN SHORE

( go to the webpage for the entire meditation)

Take a deep breath in and exhale

So, before I go, listen closely and remember this ONE one thing. 

Your future is a thought, your past has passed, but your now is always here. 

Be mindful-one minute at a time.

Hugs, Cheryl 

Sponsors & Links Mentioned

• Cheryl J Reynolds -Mindfulness Coaching 
• One Minute of Mindfulness 
• Mindfulness for a busy mind PDF 

An inspiring story about what’s important 

The Mayonnaise Jar, or Jar of Rocks. They’ve been called both. This is an inspirational story and if you have never heard of it, you’ll enjoy it. If you have, well I have another takeaway to add at the end. 

I’ve always called it the Mayonnaise jar even though I do prefer salad dressing. LOL 

This is a wonderful analogy of life with a good lesson to boot taught by a professor to his students. 

Mayonnaise Jar Story 

 He proceeded to fill up the jar with rocks until he could fit no more. He looked at the classroom and asked his students if they agree that the jar is full. 

The teacher then picked up a box of small pebbles and poured them into the jar with the rocks. The pebbles filled all of the openings in between the rocks. 

Now the teacher picked up a bag of sand and poured it into the mason jar. He asked the class again if the jar was full. 

Finally, the teacher pulled out two coffees from under his desk and poured both of them into the jar filling the empty space between the sand. 

The teacher until the laughter stopped. "I want you to recognize that this jar represents your life," he started. "

The rocks represent important things. 

The pebbles represent the other things in life that matter, such as your job, house, and car. 

The sand---that is everything else. 

The same goes for life. 

Pay attention to the important things in your life.

Before the students left, one shouted out. "You never mentioned what the coffee represents!"

The professor smiled and said, "Well I'm glad you asked. The coffee just shows you that no matter how full your life may seem, there's always room to have a coffee with a friend."

I love this story. I thought you might too. Sometimes the story ends with a beer, but if you know me, I love my coffee. Speaking of coffee, check out the episode about mindfully drinking it. 

Where does mindfulness fall in this story? 

Mindfulness IS the jar.

 It contains everything inside it. And just like glass, it can reflect your life back to you. It’s also the sum of all the parts. 

Oh, and don’t forget to toss in a bit of glitter. 

It takes up no extra space, it permeates everything and makes everything colorful and it will make your life sparkle even more. 

Take a deep breath in and exhale

So, before I go, listen closely and remember this ONE one thing. 

Your future is a thought, your past has passed, but your now is always here. 

Be mindful-one minute at a time.

Hugs, Cheryl 

Sponsors & Links Mentioned:

• Busy Mind Meditation 
• CherylJReynolds.com - Hypnosis and Coaching 

 Episodes linked:

• Enjoy a cup of coffee, mindfully 

YES, THE RATIONAL MIND IS IMPORTANT, BUT IT IS NOT ALWAYS ACCURATE WHEN IT COMES TO NAVIGATING THE WORLD.

Intuition. One of my favorite topics. Right up there next to  Mindfulness. 

I love “intuitive nudges”. “Gut instincts” “intuitive flashes”, that “6th sense” and just the plain ol…” I know something is not right, or off but I can’t put my finger on it.” 

WHAT IS INTUITION? 

The two things intuition doesn’t have are facts and data.

Intuition is a sense of internal knowing about a person, event, situation, and yourself. 

Theories about how intuition works.

I’ll give you my theories. 

I believe intuition is based in the subconscious mind. And our subconscious mind has seen everything in our life although it filters most of it. 

Another reason is you have the same chemicals in your brain that you have in your gut. 

Lastly, in my opinion, there is a higher universal power that has your best interest in mind which can guide you if necessary.

 Intuition is basically knowledge of something without understanding why you know it.

They say your first “gut” reaction is usually right on, but intuition is like a muscle, if you don’t use it, it will atrophy, and if you use it, it will get stronger and much more powerful. 

So how do you increase your ability to use your own intuition? 

First, I closed my Hypnosis Office because of an intuitive nudge. (Listen to the Podcast for the full story.)

HERE ARE THREE STEPS TO GET YOU STARTING TO TRUST THAT INTUITION OF YOURS.  

1. If you are “thinking” you aren’t intuiting. Yes, that is a word!  Intuition doesn’t come from the thinking mind. 
2. Trust yourself. How do you learn to trust? Start making a list or journal every time you have an intuitive nudge. Write it down. 
3.  Pay attention to feeling “off” about a situation. A situation or event that doesn’t fit right. This is the kind of situation you start waffling over.  

This is important so pay attention:

One of the reasons we don’t “want” to trust our intuition is because it usually shines a spotlight on something you don’t want to know about. 

Tell me. If you have a story to share about a cool intuitive nudge, I would love to hear it. 

Take a deep breath in and exhale.

So, before I go, listen closely and remember this ONE one thing. 

Your future is a thought, your past has passed, but your now is always here. 

Be mindful-one minute at a time.

Hugs, Cheryl 

Sponsors & Links Mentioned

• Cheryl J Reynolds -Hypnosis & Coaching 

It’s not easy for everyone and we are going to talk about that today. 

Even though it’s a natural process, when you’re not used to it, it can feel foreign to you. 

It’s no different than me telling you to take a sip of water. But how do you do that if you’ve never used a cup before?

1. DO YOU UNDERSTAND WHAT MINDFULNESS IS?

2. ARE YOU TRYING TOO HARD? 

3. ARE YOU FEELING BORED OR UNINTERESTED? 

4. DO YOU HOLD A BELIEF THAT YOU CAN NEVER BE MINDFUL? 

5. ARE YOU EASILY DISTRACTED? 

So, before I go, listen closely and remember this ONE one thing. 

Your future is a thought, your past has passed, but your now is always here. 

Be mindful-one minute at a time.

Hugs, Cheryl 

Sponsors & Links Mentioned

• Is your mind really busy? Here are 5 techniques to slow down your busy mind so you can be mindful.
•  Cheryl J Reynolds –One to one mindfulness coaching
• Episode Mentioned  #5- How do I know if I'm Mindful?
• Do you want to be a Founding Member of the  Mastering Mindfulness Program? Go here for more information 

I have 5 reasons to support this!

Superpower, overthinking, and mindfulness?

Really Cheryl? Have you had too much eggnog? 

Before I get into this talk, let me clarify a few things. 

First off, I'm not talking about overthinking which is debilitating. That's a whole other cup of tea. 

I also know that our approach to overthinking makes a huge difference in how we feel about it.

So, start appreciating this amazing gift that is really trying to support us. 

Take a deep breath in and exhale.

Here’s why…

When you appreciate something, you take care of it. 

Us overthinking are always trying to not overthink. But what happens, we end up overthinking the overthinking. 

I have 5 reasons to support your badass brain. 
 

1. Creativity
2.  Problem Solving
3.  Observation skills
4.  Intuition
5. Self-evaluation

Reframe your overthinking mind

Now it’s your job to reframe how you view your overthinking mind. 

Appreciate the benefits, be in gratitude for your creativity, your intuition, your ability to see things others can’t. 

And while you are enjoying being a badass overthinker remember that you still need to take breaks. 

This is where mindfulness comes in. 

You can’t dance or sing without resting. Or read a book without resting our eyes. No different from thinking. 

The mind needs time to rest, rejuvenate and process information. 

Use the OMOM to give your mind a reprieve. Put some space between your thoughts so you’re not overthinking ALL The time.

It’s like taking a mini-vacation from overthinking. 

Recap:

5 reasons you are a badass Overthinker

1. Creativity
2. Decision making
3. Observation skills
4. Intuition
5. Self -evaluation

Now…the next time someone tells you, you're overthinking too much. 

Remember how amazing you are. Stand tall, be proud, and tell them. 

That’s right. It’s my superpower and I’m a badass overthinker.

 Be proud! You got this!

Tell me what is your overthinking superpower? What is your gift? 

Take a deep breath in and exhale

So, before I go, listen closely and remember this ONE one thing. 

Your future is a thought, your past has passed, but your now is always here. 

Be mindful-one minute at a time.

Hugs, Cheryl 

Sponsors & Links Mentioned

•  Coaching -Do you want to work with Cheryl
• One Minute of Mindfulness 

It will take you no time, but the little time you do take will be invaluable to your life. 

This is less about learning and more about not thinking. 

You can see the previous where I talk about why I don’t care for new years resolutions here. 

So when it comes to creating a “new” practice around the new year, I do appreciate that there are many people who want to start over fresh and get new practices and old ways of thinking pushed behind them. 

So, if you're not aware, Mindfulness is...

Present Moment. Being in the now. Awareness without judgment. 

 They're all the same. So, if you want to become more mindful, I have one simple way to start your mindfulness practice. You’ll feel so much better if you do.  

How do you start a mindfulness practice that you can do easily? 

I am going to give you one suggestion, but first I want to tell you how I view Mindfulness. 

Go on this Mindfulness Journey with me

• I share a story of going for a long walk 

We need to remember our intentions. 

Pick ‘one’ area in your life that you want to become more mindful or deepen your mindfulness.

But before you begin, you need to know where or what this area is. 

Start with your reasons

What is your ‘why’ you want to become mindful of? 

 Are you becoming mindful to decrease overthinking? Be happier? Become more present? Be more engaged with life and the people around you?

Just start with ONE simple daily practice using the OMOM (One Minute of Mindfulness)  technique.

Consistency is more important than time. 

I want to ask a favor? What is the one practice you are going to start? Share with me, I would love to hear it. 

Take a deep breath in and exhale

So, before I go, listen closely and remember this ONE one thing. 

Your future is a thought, your past has passed, but your now is always here. 

Be mindful-one minute at a time.

Hugs, Cheryl 

Sponsors & Links Mentioned

• Coaching  
• Episode 10-Choose a word of the year instead of a new years resolution  

The holidays are considered one of the busiest times but we can take a few minutes of mindfulness to appreciate this magical aspect of this time of the year. 

The winter solstice is actually the first day of winter, but it is also the shortest day of the year. 

This is also the time when “light” is a focus in many traditions. 

Light guides us. 

Light brings us hope. 

The light shines for us. 

This is the time of year when we can look inwards to find our own light shining. 

And we can reflect upon our own light within.

This is the time when days get longer and longer. But for now, we are in the proverbial dark. 

Remember, without darkness, we can't see the beauty of the light. 

Notice the holiday lights around you. 

So take this moment and just notice. Look around and see where you can see little tiny bits of reflection of light and expand your awareness and notice the different colors of these lights. 

Notice the hues. Notice the depth of them. 

Let’s not forget the lights in the sky. The millions of stars twinkle and transform the dark sky into an amazing display of light. Notice the moon above if she is there. 

No matter how you connect to the light this holiday season, it does connect us.

You have a wonderful holiday and I will see you next week.

Take a deep breath in and exhale

So, before I go, listen closely and remember this ONE one thing. 

Your future is a thought, your past has passed, but your now is always here. 

Be mindful-one minute at a time.

Hugs, Cheryl 

Sponsors & Links Mentioned

• Slow down your busy mind PDF
• Mindful Coaching with Cheryl 
• www.OneMinuteofMindfulness.com 

I AM GOING TO TALK ABOUT A FEW REASONS WHY CHOOSING YOUR WORD OF THE YEAR CAN CHANGE YOUR LIFE

How do we do that? 

A WORD OF THE YEAR 

When we create our word of the year, we get intentional. We look back to our previous word and then we decide what word will suit our future self.

It is less about turning the “new year” clock and more about turning inward. 

A word of the year is simple, yet profound in its ability to transform our lives.

Words in themselves are powerful at the moment. They create a feeling, an understanding. We still take a journey through our past year to see what needs changing and we look toward the future as a guidepost, but the word is chosen now.

It is relevant right now.

When we make a resolution it has a specific goal. However, the Word of the year gives you options. Words have different meanings and the meaning can cover more than one thing.

The theme of one word can bring focus to you personally, professionally, or be related to family, self, dreams, and goals.

Now after having given you a few reasons to consider a word of the year instead of a new year’s resolution, you’re probably wondering HOW to pick the word. 

Well, I have a treat for you!!

I put together a FREE gift for you. 

5 STEPS TO CREATE YOUR WORD OF THE YEAR

You’ll learn a 5 step process to pick a word of the year while doing so intentionally and mindfully

1. Set the intention and have fun
2. Review and reflect 
3. Look within
4. Use a list of Power Word 
5. Be Mindful. Be Still

In the pdf, I have provided a list of 245 words you can choose from.

AND, I have created a downloadable audio meditation  to listen to as you go through the process 

Sign up below to get this PDF, Power Words, and MP3 sent to your inbox. 

Take a deep breath in and exhale.

So, before I go, listen closely and remember this ONE one thing. 

Your future is a thought, your past has passed, but your now is always here. 

Be mindful-one minute at a time.

Hugs, Cheryl

 
Sponsors & Links Mentioned

• One minute of mindfulness-Shownotes 
• 5 steps to create your word of the year! get the pdf and meditation here!
• Cheryl J Reynolds 

P.S Please share with me the word of the year you chose. 

Spon

So here is your one minute of mindfulness for today. Get yourself your cup of coffee.

I have an ongoing joke with my mother. She makes a cup of coffee that when you hold it up to the light, you can see the forest behind it. 

I jokingly tell her she makes “piss water,” She tells me mine is too strong, however EVERY time I make it for her, she loves it. Go figure. 

Coffee in my family is a way of connection. We gather around the table and have our coffee. Food and desserts don’t mean as much as coffee. 

When it comes to being mindful with coffee, it’s the whole process that matters.

Most of us make coffee every day, and some of us make more than one pot. 

I wonder how many of you are running around getting ready or in another room as the coffee is magically creating its delicious brew? Or, how many of you set a “timer” to have the coffee go off before you even wake up? Often I surmise. 

Mindfulness is about slowing down. 

So, let's take a few moments to be present. 

Take in a deep breath and exhale.

 Go ahead and make your coffee completely present. 

Breathe in and experience all the wonderful connections it offers. 

This is our coffee ritual. And it is powerful. 

Listen to the sound of the coffeemaker or the espresso machine and it bubbles and brews.  A sound we hear all the time. But do we really hear the subtleties of it? 

Now notice the smell. 

How it wakes up your senses invigorates, and in some cases, it brings a sense of inspiration. 

Then we feel the warmth of the cup as that alone can fill us with a sense of comfort. 

Enjoy the taste of the coffee; taste the richness, the bitterness, or the perfect combination of flavors. 

Coffee is also our connection to others as well. It can be a time of gathering, sharing, or being connected in a way that a glass of water just won’t cut it. 

Coffee above all shows our uniqueness-our individuality and our taste. 

We can also see ourselves reflected in our coffee. 

Some of us are bold. smooth or rich in the way we live our life. 

We find abundance and expression in simple things. Even in a small cup of coffee. 

So take a few more moments with that cup of coffee. Appreciate it and be Mindful while you drink it. 

One sip at a time. 

Thanks for listening. 

How do you like your coffee? 

So, before I go, listen closely and remember this ONE one thing. 

Your future is a thought, your past has passed, but your now is always here.
Be mindful-one minute at a time.

Hugs Cheryl

Remember to sign up to get notified when every podcast episode gets released.

Sponsors and Links Mentioned

MasteringMindfulness.net/coaching

Coming Soon-Mastering Mindfulness Membership 

I will share the least mindful times in my life.

Cheryl, when are you not mindful? Are there any areas in your life that you have a hard time being mindful of? 

So I came across mindfulness a while ago, mostly because I wasn't a huge overthinker and I had some anxiety and I also just had this sense of feeling as though this it this this this everything, things just didn't seem right. 

 I remember one day, I had a memory of being around 16 or 17 walking down the street to my friend's house on a fall day. 

It got me thinking about time and reflection about how life passes us by.

I felt very present that day and was really enjoying the beauty of the present moment. 

Of course, being young, that didn't last long.

And even though I practice mindfulness, there are times when I'm not as mindful as I would like to be. 

So the first is driving. If I'm driving down the street alone, and there's nobody around, I can be mindful, be present, you know, feel on the move of the car, feeling my hands on the steering wheel, really paying attention. 

The second is around loud noises  

 I'm what you actually call an introvert, even though I am very outgoing and not shy at all anymore.  

I've learned to get better at it to where I just embrace it and bring it into my experience, but I also find it gets a little overwhelming. 

The third time I'm not that mindful-yes, oversharing. Is in the shower. 

I used to just take the time to just pay attention to the water streaming down, feeling the warmth as I relaxed, but then I started to shift into where it becomes a place of creativity.

So those are situations where I'm not mindful,  so here is when I find my mindfulness.

Most powerful to me is when I go for a walk and I'm in nature. I feel connected and grounded. I become very spacious.

 It just soothes my soul and just calms me down. 

I'm also mindful when I am able to be in a room full of people who I can just watch and ard listened to them. 

Watch life happen in real-time. 

So, before I go, when are you not so mindful. Let me know

Take a deep breath in and exhale.

So, before I go, listen closely and remember this ONE one thing. 

Your future is a thought, your past has passed, but your now is always here.
Be mindful-one minute at a time.

Hugs Cheryl

Remember to sign up to get notified when every podcast episode gets released.

Sponsors and Links Mentioned

MasteringMindfulness.net/coaching

Coming Soon-Mastering Mindfulness Membership