Mindful Motivation in 10 Minutes | Everyday Inspiration with Avalon by One Minute Calm

One Minute Calm: Walk and Talk with Avalon Episode 117.

“You can learn by being an observer.”

Look it's a cloud, it's a plane, it's an asteroid. Look up!  Take notice of all the things and the way they have become "norms" in your daily life.  Which way does the door open, which side is the handle on, which way does the door spin? What creations do you imagine to make life "better" or more convenient? Are you an inventor and do you put it to use? Help others think creatively with your ideas and put some of those ideas to use.  But first, and most importantly, be an observer.

These podcasts are an accompaniment to the One Minute Calm Videos: Click here for the Calming Lake: “You can learn by being an observer.”   https://youtu.be/AdzPVZqoHPw

Thank you subscribers, followers, and donors for joining us on this journey.  Thank you for joining our exclusive Avalon Admirers Group.  Welcome to listeners around the world on all of our social media and channels. Thank you to everyone who has purchased our swag and merch available on Amazon (links can be found on our Wordpress Blog).  A mindful reminder to breathe and take your deserved minute of calm.

Our MINDFULNESS TOUR is in full swing.  We will visit more cities, where you can go  and be inspired to explore. We will have Workshops, Seminars, and Gatherings as the next part of our Mindfulness Tour. Looking forward to you joining.

Subscribe to our Mentoring VIDEO Series; more info to come...

- - - - - We are listener SUPPORTED. Connecting a world wide audience in mindfulness is the goal you help to actualize. When you DONATE you create  opportunities for us to reach listeners in small and large communities.  Your SUPPORT promotes a minority owned business; the One Minute Calm start-up founder is a female-minority-mixed-race (Filipina-Croatian-Spanish).  Be mindful and DONATE today https://www.paypal.com/paypalme/zimaf - - - - -

FOR more about Mentoring with Avalon: CLICK HERE http://zimaf.com/avalon-mentoring/

LIKE, DOWNLOAD, SUBSCRIBE and JOIN us for future episodes!

Website: http://zimaf.com/oneminutecalm 

One Minute Calm / Un Minuto de Calma / Une Minute Calme

Jedna Minuta Smirenost / Одна минута спокойствия / 1 분 진정

Un minuto di calma / Eine Minute Ruhe / 一分鐘的平靜

Een minuut rust / Ηρεμία ενός λεπτού / دقيقة واحدة هادئة

Tawel Un Munud / एक मिनट शांत / 1分間の落ち着き

#relaxation #meditation #mindfulness #OMC #oneminutecalm

Produced by ZIMAF entertainment international ©2022

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One Minute Calm: Walk and Talk with Avalon Episode 116.

“Raging storms calm the movement of the world.”

You have a choice when things are stormy; you can be angry, frustrated, worried or you can be calm, steadfast, level-headed.  Thing are not always going to go the way you want them to go. You cannot be prepared for everything but you can prepare your emotions and step back from a situation. You can step back and as the chaos storms on; you can re-evaluate the situation.  Be the calm. Then you can step forward and be newly prepared for what might happen next. The world will keep turning and everything will be alright.  Be sure of it.

These podcasts are an accompaniment to the One Minute Calm Videos: Click here for the Calming Rain: “Raging storms calm the movement of the world.”   https://youtu.be/ihCHzNPXwsA 

Thank you subscribers, followers, and donors for joining us on this journey.  Thank you for joining our exclusive Avalon Admirers Group.  Welcome to listeners around the world on all of our social media and channels. Thank you to everyone who has purchased our swag and merch available on Amazon (links can be found on our Wordpress Blog).  A mindful reminder to breathe and take your deserved minute of calm.

Our MINDFULNESS TOUR is in full swing.  We will visit more cities, where you can go  and be inspired to explore. We will have Workshops, Seminars, and Gatherings as the next part of our Mindfulness Tour. Looking forward to you joining.

Subscribe to our Mentoring VIDEO Series; more info to come...

- - - - - We are listener SUPPORTED. Connecting a world wide audience in mindfulness is the goal you help to actualize. When you DONATE you create  opportunities for us to reach listeners in small and large communities.  Your SUPPORT promotes a minority owned business; the One Minute Calm start-up founder is a female-minority-mixed-race (Filipina-Croatian-Spanish).  Be mindful and DONATE today https://www.paypal.com/paypalme/zimaf - - - - -

FOR more about Mentoring with Avalon: CLICK HERE http://zimaf.com/avalon-mentoring/

LIKE, DOWNLOAD, SUBSCRIBE and JOIN us for future episodes!

Website: http://zimaf.com/oneminutecalm 

One Minute Calm / Un Minuto de Calma / Une Minute Calme

Jedna Minuta Smirenost / Одна минута спокойствия / 1 분 진정

Un minuto di calma / Eine Minute Ruhe / 一分鐘的平靜

Een minuut rust / Ηρεμία ενός λεπτού / دقيقة واحدة هادئة

Tawel Un Munud / एक मिनट शांत / 1分間の落ち着き

#relaxation #meditation #mindfulness #OMC #oneminutecalm

Produced by ZIMAF entertainment international ©2022

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One Minute Calm: Walk and Talk with Avalon Episode 115.

“Reward yourself.”

There is no one better than you to give yourself accolades.  Make the reward fit the accomplishment. If you accomplished your goal that you created a year ago, than it is time for the big reward of big ticket item, time, or vacation.  If you completed a project and got a bonus or a check of any kind, take yourself out to a nice dinner, buy yourself a nice outfit, get that the bottle of something special to share with others.  Also...don't forget to reward others too.  Your good fortune can go along way when you share and reward others for their kindness or celebrate their accomplishments.  Always find ways to reward yourself.

These podcasts are an accompaniment to the One Minute Calm Videos: Click here for the Calming Sunset: “Play more!”     https://youtu.be/tsi0ITfoCFk           

Thank you subscribers, followers, and donors for joining us on this journey.  Thank you for joining our exclusive Avalon Admirers Group.  Welcome to listeners around the world on all of our social media and channels. Thank you to everyone who has purchased our swag and merch available on Amazon (links can be found on our Wordpress Blog).  A mindful reminder to breathe and take your deserved minute of calm.

Our MINDFULNESS TOUR is in full swing.  We will visit more cities, where you can go  and be inspired to explore. We will have Workshops, Seminars, and Gatherings as the next part of our Mindfulness Tour. Looking forward to you joining.

Subscribe to our Mentoring VIDEO Series; more info to come...

- - - - - We are listener SUPPORTED. Connecting a world wide audience in mindfulness is the goal you help to actualize. When you DONATE you create  opportunities for us to reach listeners in small and large communities.  Your SUPPORT promotes a minority owned business; the One Minute Calm start-up founder is a female-minority-mixed-race (Filipina-Croatian-Spanish).  Be mindful and DONATE today https://www.paypal.com/paypalme/zimaf - - - - -

FOR more about Mentoring with Avalon: CLICK HERE http://zimaf.com/avalon-mentoring/

LIKE, DOWNLOAD, SUBSCRIBE and JOIN us for future episodes!

Website: http://zimaf.com/oneminutecalm 

One Minute Calm / Un Minuto de Calma / Une Minute Calme

Jedna Minuta Smirenost / Одна минута спокойствия / 1 분 진정

Un minuto di calma / Eine Minute Ruhe / 一分鐘的平靜

Een minuut rust / Ηρεμία ενός λεπτού / دقيقة واحدة هادئة

Tawel Un Munud / एक मिनट शांत / 1分間の落ち着き

#relaxation #meditation #mindfulness #OMC #oneminutecalm

Produced by ZIMAF entertainment international ©2022

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One Minute Calm: Walk and Talk with Avalon Episode 114.

“Set a goal for yourself. ”

This episode is about creating a long term goal.  Set yourself a goal you want to accomplish in 1 year.  Do you want to travel, buy yourself a big ticket item, do you want to figure out a way to save some money? Do you want to create more time for family or yourself? Start by breaking the big goal into daily, weekly, and monthly goals.  The next want you can accumulate in one year.

Need help goal setting?  Schedule your mentoring time by emailing: [email protected] and type the subject as: "Episode 114 Help me goal set."  You'll receive a complimentary 20 minute consultation for your first goal setting meeting with Avalon. Include in your email the days & times you are available that you will be available on a regular basis. Then watch for your confirmation email.  It's that simple.

These podcasts are an accompaniment to the One Minute Calm Videos: Click here for the Calming Waterfall: “Set a goal for yourself. ”  https://youtu.be/hbb0VPtjbSg

Thank you subscribers, followers, and donors for joining us on this journey.  Thank you for joining our exclusive Avalon Admirers Group.  Welcome to listeners around the world on all of our social media and channels. Thank you to everyone who has purchased our swag and merch available on Amazon (links can be found on our Wordpress Blog).  A mindful reminder to breathe and take your deserved minute of calm.

Our MINDFULNESS TOUR is in full swing.  We will visit more cities, where you can go  and be inspired to explore. We will have Workshops, Seminars, and Gatherings as the next part of our Mindfulness Tour. Looking forward to you joining.

Subscribe to our Mentoring VIDEO Series; more info to come...

- - - - - We are listener SUPPORTED. Connecting a world wide audience in mindfulness is the goal you help to actualize. When you DONATE you create  opportunities for us to reach listeners in small and large communities.  Your SUPPORT promotes a minority owned business; the One Minute Calm start-up founder is a female-minority-mixed-race (Filipina-Croatian-Spanish).  Be mindful and DONATE today https://www.paypal.com/paypalme/zimaf - - - - -

FOR more about Mentoring with Avalon: CLICK HERE http://zimaf.com/avalon-mentoring/

LIKE, DOWNLOAD, SUBSCRIBE and JOIN us for future episodes!

Website: http://zimaf.com/oneminutecalm 

One Minute Calm / Un Minuto de Calma / Une Minute Calme

Jedna Minuta Smirenost / Одна минута спокойствия / 1 분 진정

Un minuto di calma / Eine Minute Ruhe / 一分鐘的平靜

Een minuut rust / Ηρεμία ενός λεπτού / دقيقة واحدة هادئة

Tawel Un Munud / एक मिनट शांत / 1分間の落ち着き

#relaxation #meditation #mindfulness #OMC #oneminutecalm

Produced by ZIMAF entertainment international ©2022

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One Minute Calm: Walk and Talk with Avalon Episode 113.

“Play more!”

Let go of your self-created inhibitions and find your child like wonder again.  Let yourself play, even if the other person is not expecting it, and have silly fun.  Learn from children how to be goofy and shed your need to ‘be an adult’ every second.  Learn a joke, learn harmless pranks, and let yourself live without all the self created rules.  Go ahead and make your day fun! 

These podcasts are an accompaniment to the One Minute Calm Videos: Click here for the Calming Waterfall: “Play more!”   https://youtu.be/iJUASJXpHcc

Thank you subscribers, followers, and donors for joining us on this journey.  Thank you for joining our exclusive Avalon Admirers Group.  Welcome to listeners around the world on all of our social media and channels. Thank you to everyone who has purchased our swag and merch available on Amazon (links can be found on our Wordpress Blog).  A mindful reminder to breathe and take your deserved minute of calm.

Our MINDFULNESS TOUR is in full swing.  We will visit more cities, where you can go  and be inspired to explore. We will have Workshops, Seminars, and Gatherings as the next part of our Mindfulness Tour. Looking forward to you joining.

Subscribe to our Mentoring VIDEO Series; more info to come...

- - - - - We are listener SUPPORTED. Connecting a world wide audience in mindfulness is the goal you help to actualize. When you DONATE you create  opportunities for us to reach listeners in small and large communities.  Your SUPPORT promotes a minority owned business; the One Minute Calm start-up founder is a female-minority-mixed-race (Filipina-Croatian-Spanish).  Be mindful and DONATE today https://www.paypal.com/paypalme/zimaf - - - - -

FOR more about Mentoring with Avalon: CLICK HERE http://zimaf.com/avalon-mentoring/

LIKE, DOWNLOAD, SUBSCRIBE and JOIN us for future episodes!

Website: http://zimaf.com/oneminutecalm 

One Minute Calm / Un Minuto de Calma / Une Minute Calme

Jedna Minuta Smirenost / Одна минута спокойствия / 1 분 진정

Un minuto di calma / Eine Minute Ruhe / 一分鐘的平靜

Een minuut rust / Ηρεμία ενός λεπτού / دقيقة واحدة هادئة

Tawel Un Munud / एक मिनट शांत / 1分間の落ち着き

#relaxation #meditation #mindfulness #OMC #oneminutecalm

Produced by ZIMAF entertainment international ©2022

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One Minute Calm: Walk and Talk with Avalon Episode 112.

"Exploring historical paths can help you understand the past, present and future."

We can learn so much from history, what they were trying to accomplish.  But what you your trying to accomplish from what you've learned in the past, in your present day that will create something for the future?  We would all love to leave a legacy greater than a tombstone, but what can you do, even in your small way, to contribute to the next generation in your life time.  

These podcasts are an accompaniment to the One Minute Calm Videos: Click here for the Calming Pathways: "Exploring historical paths can help you understand the past, present and future."     https://youtu.be/adgZZX45WGM           

Thank you subscribers, followers, and donors for joining us on this journey.  Thank you for joining our exclusive Avalon Admirers Group.  Welcome to listeners around the world on all of our social media and channels. Thank you to everyone who has purchased our swag and merch available on Amazon (links can be found on our Wordpress Blog).  A mindful reminder to breathe and take your deserved minute of calm.

Our MINDFULNESS TOUR is in full swing.  We will visit more cities, where you can go  and be inspired to explore. We will have Workshops, Seminars, and Gatherings as the next part of our Mindfulness Tour. Looking forward to you joining.

Subscribe to our Mentoring VIDEO Series; more info to come...

- - - - - We are listener SUPPORTED. Connecting a world wide audience in mindfulness is the goal you help to actualize. When you DONATE you create  opportunities for us to reach listeners in small and large communities.  Your SUPPORT promotes a minority owned business; the One Minute Calm start-up founder is a female-minority-mixed-race (Filipina-Croatian-Spanish).  Be mindful and DONATE today https://www.paypal.com/paypalme/zimaf - - - - -

FOR more about Mentoring with Avalon: CLICK HERE http://zimaf.com/avalon-mentoring/

LIKE, DOWNLOAD, SUBSCRIBE and JOIN us for future episodes!

Website: http://zimaf.com/oneminutecalm 

One Minute Calm / Un Minuto de Calma / Une Minute Calme

Jedna Minuta Smirenost / Одна минута спокойствия / 1 분 진정

Un minuto di calma / Eine Minute Ruhe / 一分鐘的平靜

Een minuut rust / Ηρεμία ενός λεπτού / دقيقة واحدة هادئة

Tawel Un Munud / एक मिनट शांत / 1分間の落ち着き

#relaxation #meditation #mindfulness #OMC #oneminutecalm

Produced by ZIMAF entertainment international ©2022

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One Minute Calm: Walk and Talk with Avalon Episode 111.

"Be kind."

Everyday is another chance to dig down and find kindness in your heart, kindness in your soul.  Give that kindness to others and it will be returned to you, just like the golden rule tells us.  You, or someone you know, may be angry.  Angry at recent times, angry at something that happened to you, angry for a long time that you have since forgotten but still walk around thinking anger is protecting you. It is time to let it go and be kind to others, without thinking of the reward you will get each time you do something nice. Be Kind and Carry On.

These podcasts are an accompaniment to the One Minute Calm Videos: Click here for the Calming Animals: "Be kind."   https://youtu.be/KjoBM7zSO38 

Thank you subscribers, followers, and donors for joining us on this journey.  Thank you for joining our exclusive Avalon Admirers Group.  Welcome to listeners around the world on all of our social media and channels. Thank you to everyone who has purchased our swag and merch available on Amazon (links can be found on our Wordpress Blog).  A mindful reminder to breathe and take your deserved minute of calm.

Our MINDFULNESS TOUR is in full swing.  We will visit more cities, where you can go  and be inspired to explore. We will have Workshops, Seminars, and Gatherings as the next part of our Mindfulness Tour. Looking forward to you joining.

Subscribe to our Mentoring VIDEO Series; more info to come...

- - - - - We are listener SUPPORTED. Connecting a world wide audience in mindfulness is the goal you help to actualize. When you DONATE you create  opportunities for us to reach listeners in small and large communities.  Your SUPPORT promotes a minority owned business; the One Minute Calm start-up founder is a female-minority-mixed-race (Filipina-Croatian-Spanish).  Be mindful and DONATE today https://www.paypal.com/paypalme/zimaf - - - - -

FOR more about Mentoring with Avalon: CLICK HERE http://zimaf.com/avalon-mentoring/

LIKE, DOWNLOAD, SUBSCRIBE and JOIN us for future episodes!

Website: http://zimaf.com/oneminutecalm 

One Minute Calm / Un Minuto de Calma / Une Minute Calme

Jedna Minuta Smirenost / Одна минута спокойствия / 1 분 진정

Un minuto di calma / Eine Minute Ruhe / 一分鐘的平靜

Een minuut rust / Ηρεμία ενός λεπτού / دقيقة واحدة هادئة

Tawel Un Munud / एक मिनट शांत / 1分間の落ち着き

#relaxation #meditation #mindfulness #OMC #oneminutecalm

Produced by ZIMAF entertainment international ©2022

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One Minute Calm: Walk and Talk with Avalon Episode 110.

"Lay in the grass and watch the trees and sky above you."

Bring your childlike curiosity to the forefront and look up past the trees into the big blue sky. It is easy to get caught up on your phone all the time; put it down and face the atmosphere. Watch the trees, and the clouds, or the buildings where you are and think about your little life on this big planet. We are all under the same sky some people are sleeping, some awake, some eating, some travelling, some dying and some being born. Take yourself a real minute to set your timer and feel a minute staring to edge of the air.

These podcasts are an accompaniment to the One Minute Calm Videos: Click here for the Calming Trees: "Lay in the grass and watch the trees and sky above you."   https://youtu.be/R025tAVAwmA

THIS IS EPISODE 110 OF OUR FIRST SEASON OF "WALK & TALK WITH AVALON".  Thank you subscribers, followers, and donors for joining us on this journey.  Thank you for joining our exclusive Avalon Admirers Group.  Welcome to listeners around the world on all of our social media and channels. Thank you to everyone who has purchased our swag and merch available on Amazon (links can be found on our Wordpress Blog).  We soon will be offering more gifts and items.

Our MINDFULNESS TOUR is in full swing.  We will continue to visit more cities, where you can go visit these places and be inspired to explore. We will have Workshops, Seminars, and Gatherings as the next part of our Mindfulness Tour and you can join.

Subscribe to our Mentoring VIDEO Series; more info to come...

- - - - - We are listener SUPPORTED. Connecting a world wide audience in mindfulness is the goal you help to actualize. When you DONATE you create  opportunities for us to reach listeners in small and large communities.  Your SUPPORT promotes a minority owned business; the One Minute Calm start-up founder is a female-minority-mixed-race (Filipina-Croatian-Spanish).  Be mindful and DONATE today https://www.paypal.com/paypalme/zimaf - - - - -

FOR more about Mentoring with Avalon: CLICK HERE http://zimaf.com/avalon-mentoring/

LIKE, DOWNLOAD, SUBSCRIBE and JOIN us for future episodes!

Website: http://zimaf.com/oneminutecalm 

One Minute Calm / Un Minuto de Calma / Une Minute Calme

Jedna Minuta Smirenost / Одна минута спокойствия / 1 분 진정

Un minuto di calma / Eine Minute Ruhe / 一分鐘的平靜

Een minuut rust / Ηρεμία ενός λεπτού / دقيقة واحدة هادئة

Tawel Un Munud / एक मिनट शांत / 1分間の落ち着き

#relaxation #meditation #mindfulness #OMC #oneminutecalm

Produced by ZIMAF entertainment international ©2022

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One Minute Calm: Walk and Talk with Avalon Episode 109.

"Let yourself get lost in the moment."

So fun, so powerful on the edge of getting lost for real.  How you approach getting lost will take you on the edge of adventure and fear.  How does it make you feel, excited or scared? Let yourself go somewhere and get physically lost and feel it.  Can't escape to somewhere?  Go into the depths of your mind and feel.  Be totally in the moment and feel your feelings, your breath, and heartbeat. Use your senses to see, smell, and hear all the colors, all the smells, all the sounds. Be mindful and be totally where you are.

These podcasts are an accompaniment to the One Minute Calm Videos: Click here for the Calming Scenery: "Let yourself get lost in the moment."               https://youtu.be/36zp0T4S-yU 

THIS IS EPISODE 109 OF OUR FIRST SEASON OF "WALK & TALK WITH AVALON".  Thank you subscribers, followers, and donors for joining us on this journey.  Thank you for joining our exclusive Avalon Admirers Group.  Welcome to listeners around the world on all of our social media and channels. Thank you to everyone who has purchased our swag and merch available on Amazon (links can be found on our Wordpress Blog).  We soon will be offering more gifts and items.

Our MINDFULNESS TOUR is in full swing.  We will continue to visit more cities, where you can go visit these places and be inspired to explore. We will have Workshops, Seminars, and Gatherings as the next part of our Mindfulness Tour and you can join.

Subscribe to our Mentoring VIDEO Series; more info to come...

- - - - - We are listener SUPPORTED. Connecting a world wide audience in mindfulness is the goal you help to actualize. When you DONATE you create  opportunities for us to reach listeners in small and large communities.  Your SUPPORT promotes a minority owned business; the One Minute Calm start-up founder is a female-minority-mixed-race (Filipina-Croatian-Spanish).  Be mindful and DONATE today https://www.paypal.com/paypalme/zimaf - - - - -

FOR more about Mentoring with Avalon: CLICK HERE http://zimaf.com/avalon-mentoring/

LIKE, DOWNLOAD, SUBSCRIBE and JOIN us for future episodes!

Website: http://zimaf.com/oneminutecalm 

One Minute Calm / Un Minuto de Calma / Une Minute Calme

Jedna Minuta Smirenost / Одна минута спокойствия / 1 분 진정

Un minuto di calma / Eine Minute Ruhe / 一分鐘的平靜

Een minuut rust / Ηρεμία ενός λεπτού / دقيقة واحدة هادئة

Tawel Un Munud / एक मिनट शांत / 1分間の落ち着き

#relaxation #meditation #mindfulness #OMC #oneminutecalm

Produced by ZIMAF entertainment international ©2022

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One Minute Calm: Walk and Talk with Avalon Episode 107.

"When is the last time you stopped and smelled the flowers?"

When is the last time you stopped to appreciate the things you have and carry with you?  Is it time to pass things on the someone who might enjoy something you have? we can take things with us in life, but you might be able to give someone pause to stop and smell the flowers, and gifts you leave as a memory.

This episode is dedicate to Candice, a good friend and a good person who is always ready to share time, friendship, and good stories. From the burbs of Cleveland, she is a traveller up for adventure and a teacher to blind children.

These podcasts are an accompaniment to the One Minute Calm Videos: Click here for the Calming Rain: "When is the last time you stopped and smelled the flowers?"          https://youtu.be/J8kce5eOGqY

THIS IS EPISODE 107 OF OUR FIRST SEASON OF "WALK & TALK WITH AVALON".  Thank you subscribers, followers, and donors for joining us on this journey.  Thank you for joining our exclusive Avalon Admirers Group.  Welcome to listeners around the world on all of our social media and channels. Thank you to everyone who has purchased our swag and merch available on Amazon (links can be found on our Wordpress Blog).  We soon will be offering more gifts and items.

Our MINDFULNESS TOUR is in full swing.  We will continue to visit more cities, where you can go visit these places and be inspired to explore. We will have Workshops, Seminars, and Gatherings as the next part of our Mindfulness Tour and you can join.

Subscribe to our Mentoring VIDEO Series; more info to come...

- - - - - We are listener SUPPORTED. Connecting a world wide audience in mindfulness is the goal you help to actualize. When you DONATE you create  opportunities for us to reach listeners in small and large communities.  Your SUPPORT promotes a minority owned business; the One Minute Calm start-up founder is a female-minority-mixed-race (Filipina-Croatian-Spanish).  Be mindful and DONATE today https://www.paypal.com/paypalme/zimaf - - - - -

FOR more about Mentoring with Avalon: CLICK HERE http://zimaf.com/avalon-mentoring/

LIKE, DOWNLOAD, SUBSCRIBE and JOIN us for future episodes!

Website: http://zimaf.com/oneminutecalm 

One Minute Calm / Un Minuto de Calma / Une Minute Calme

Jedna Minuta Smirenost / Одна минута спокойствия / 1 분 진정

Un minuto di calma / Eine Minute Ruhe / 一分鐘的平靜

Een minuut rust / Ηρεμία ενός λεπτού / دقيقة واحدة هادئة

Tawel Un Munud / एक मिनट शांत / 1分間の落ち着き

#relaxation #meditation #mindfulness #OMC #oneminutecalm

Produced by ZIMAF entertainment international ©2022

- - -