Mindful Impact with Justin Francisco

Henry Winslow is a traveling yoga teacher and creator of the Henry Yoga App, a 40-day program of physical asanas and breathing techniques designed for people who want to take their yoga practice to the next level. Henry was the winner of the International Yoga Sport Federation's world championships in 2018 and for the past two years, he has been the host of the weekly Dharma Talk podcast which celebrates the transformative practice of yoga and its ability to provide inner peace and clarity.

In this episode, you'll hear from Henry Winslow on,

[05.31] His deep dive into yoga. Henry sets out his life's trajectory so far, from high-achieving Harvard graduate and New York advertising executive to Californian-based yoga teacher.

[14.35] Sacred numbers. Justin and Henry discuss the significance of the number 108 in the yoga tradition. There are said to be 108 marma points, (places where the energy lines intersect), in the body and 108 beads in a Japa mala, the type of prayer beads used for meditation.

[18.09] Using the yoga bandhas. Henry explains how to engage the bandhas, (energy locks in the pelvic floor, abdomen and throat), to create lightness, stability and strength in the body.

[36.44] Surrendering into savasana. Justin learns about the importance of the pose usually performed at the end of a yoga practice to provide total relaxation and balance to the body.

[39.14] The Seven Chakras. Henry sums up the chakras starting from the root chakra, Muladhara, located at the base of the pelvic floor and ending with the crown chakra, Sahasrara, positioned at the top of the head.

[43.09] The Eight Limbs of Yoga. Justin and Henry consider how yoga can be carried off the mat and into daily life through the adoption of a meditation practice and adherence to yogic philosophy and codes of conduct.

Links from Episode:

• Henry Yoga App: henryyoga.com
• Henry Yoga App Instagram: @henryyoga.app
• Henry's Website: www.henrywins.com
• Henry's Instagram: @henrywins

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David Wood is an international coach and speaker who teaches executives and entrepreneurs how to have challenging conversations and develop powerful communication skills that enrich their businesses and their lives. He also works with prison inmates to improve their ability to relate to others and build deep human connections. David encourages all of us to have the courage to speak up, express our opinions and take control of our lives.

In this episode, Justin talks to David Wood about:

• [12.03] Having those difficult conversations. David explains how he addressed problematic issues in his past by creating lists of things he had left unsaid and finally finding the courage to say them.
• [22.17] Speaking his truth. David's experience of speaking his mind and seeking clarity and resolution to a point of conflict.
• [30.18] Seeing things from someone else's point of view. The importance of respecting the other person's opinion and working towards a shared reality which satisfies both sides.
• [35.37] The four steps for a successful conversation. David summarizes the key elements of effective communication.
• [54.06] Emotional aikido. David's techniques for learning to deal with criticism include taking time to reflect and consider the value of the comments rather than reacting defensively and with anger.

Get the free Tough Conversation Blueprint at play for real.life, where you can find out if you qualify for a free discovery coaching session and listen to David's Tough Conversations podcast.

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In this episode, Justin talks to holistic health and weight loss coach, Ellie Rome, about:

• [03.16] Her enthusiasm for Vedic meditation, an ancient technique that uses the repetition of a mantra to silence the internal chatter, still the mind and settle the body into a deeply healing and blissful state. She discusses the benefits of the practice and reveals how it has helped her to dissolve stress and release emotions.
• [13.35] Her transition from chemical engineer to health and nutrition coach. As a former sugar addict and binge eater, who went on to develop a healthy relationship with food, Ellie has made it her mission to share her knowledge and assist others with their weight-loss journeys.
• [22.26] Breaking bad eating habits. Ellie encourages people to change their eating habits by substituting healthy snacks for sweet treats. She explains that choosing sugar-free alternatives and establishing a regular pattern of healthy eating can change the neural pathways in the brain and lead to a more mindful approach to nutrition.
• [27.36] Learning to stop using food as an emotional crutch. Ellie recognizes that, in times of stress, we often turn to food for comfort. She recommends taking up a hobby or participating in an activity we enjoy in order to distract our attention from food and improve our health and mental well-being.
• [30.42] Ellie's food choices for optimal health and energy. She suggests cutting out sugar and processed foods and adding more fibre and protein to our diets.

Links from Episode:

www.mindfulbellie.com

Instagram: @mindfulbellie

www.meditatewithsusan.com

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Married and 4 children. Dustin lived extremely frugal, so he could take his 9-5 money and invest in rental properties, allowing him to retire at a very early age and spend lots of time with family. We talk about conversations he had with his spouse to create this lifestyle. God and the Bible are the cornerstone to leading his family. We talk about the hard conversations to have with your partner to create a beautiful marriage.

https://www.masterpassiveincome.com

In this episode, Justin and his wife Kathryn discuss:

• [08.32] Their parenting strategies. Kathryn points out the benefits of creating behavior charts to provide clear boundaries and encourage good behavior. She reveals that she has recently started using a weekly chart to set her daughter simple tasks, teach her how to be kind and bring a sense of structure and routine to her life.
• [18.39] Identifying their personality types. Justin and Kathryn discuss the results of the Enneagram tests to determine their dominant personality type. They are both Enneagram enthusiasts and believe studying their types has helped them to become more aware of certain aspects of their characters and made it easier for them to understand and relate to each other.
• [28.44] The advantages of taking some space to step back from an argument. The couple share their individual approaches to resolving conflict. Justin likes to talk things through, even when emotions are running high, but Kathryn prefers to distance herself from the drama and let the tension diffuse.
• [36.38] Mindful conversations. Justin encourages us to be more conscious of the words we use. He reminds us to think before we speak and consider if what we are about to say is kind, necessary and true.
• [45.29] Learning their love languages. Justin reviews The Five Love Languages, a book for couples who want to strengthen their bond by finding out what their partner values most in their relationship and working out how to best fulfill their needs.

Links from Episode:

• The Five Love languages: How to Express Heartfelt Commitment to Your Mate by Gary Chapman

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Jeff owns an agency https://www.entreinstitute.com to help entrepreneurs find their calling in this new digital age. His core values for his company are the same he strives for and lives for in his personal life also. Jeff instantly gets emotional talking about his wife and legally adopting her three kids. Jeff and his spouse also has a three year old of their own now. Thousands of hours of therapy, courses, coaches and hard deep work has brought him to this place of what he calls living awesome. I saw him as someone who has it all and always had life perfect until he opened up and talked about challenges and struggles he has just like everyone else.

https://www.instagram.com/jefflernerofficial

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In this episode, Phil chats to Justin about:

• [4.22] His daily meditation routine. Phil explains how he likes to start his day with a twenty-minute guided mantra meditation and keep a journal to bring greater awareness and reflection to his practice.
• [06.25] Regaining strength and confidence. The pair discuss how Phil's desire to challenge his body and feel comfortable in his own skin inspired him to adopt healthier food choices and embark on a regular exercise routine.
• [14.53] His passion for filmmaking. Justin discovers that Phil's main motivation is to create an authentic and accessible platform to share the lessons he's learnt with a wider audience. His goal is to promote personal growth and to encourage others to talk about their own experiences.
• [36.09] The challenge of sobriety. Phil stresses that alcohol is not essential to enjoying an interesting social life and reiterates his focus on creating deeper and more meaningful connections with those around him.
• [58.47] Phil's advice to his 18-year-old self. His main message to his younger self would be that he is perfect just as he is, and that he should not try to change or conform to someone else's perception of success.

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These two are amazing beautiful people. They work together at Just Thrive health (Ceo Tina Anderson on ep. 40) and adopted their son who is now 7 years old. I ask if they are planning to adopt another child and Clay says something he's never said before. What they say at the end about talking to their younger self is nothing short of beautiful. There are a lot of laughs and a great conversation with both of them.

www.justthrivehealth.com

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"Best Doctor in America" 1998-2013. Ronald M. Epstein, M.D. is a Professor of Family Medicine, Psychiatry, Oncology and Medicine at the University of Rochester School of Medicine and Dentistry, board-certified in Family Medicine and Hospice and Palliative Medicine, and author of Attending: Medicine, Mindfulness and Humanity. Internationally recoginzed as the first doctor to bring mindfulness teachings into medicine. We discuss physician burnout. What we need to be aware of as patients. How to bring mindful moments into the workplace. Compassion as a role in being a physician. And much more!

www.ronaldepstien.com

Damien is a freelance photographer for 20 years now. He has a beautiful wife of 10 years and two boys 6 and 2.5 years old. He travels a ton for his business and has a great perspective on how to balance and treat his time away and at home. There's very little ego inside this amazing human. He grew up without a father figure, raised by his mother and grandma. He talks about embracing your feminine energy. He talks about incorporating play and laughter into the depth of life.