Mindfulness Mode

Sara Raymond is a trained hypnotherapist, pilates, yoga, and meditation teacher. As Founder of The Mindful Movement, she has become an oasis for those looking to tap into their inner calm, develop a positive mindset and heal from the stress that is blocking fulfillment. Sara has discovered that knowing what you want isn't enough and she has committed her life to help others break free from the inner turmoil that is keeping them stuck.

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Contact Info

Website: TheMindfulMovement.com

Podcast: The Mindful Movement Podcast and Community

Most Influential Person

My Pilates Instructor

Effect on Emotions

Mindfulness has helped me deal with my emotions. That's probably one of the most significant ways that mindfulness has helped me.

I was a very young mother and I just fell into motherhood. I was so focused on being a mom and taking care of my kids that I really never looked inward at that time. I didn't connect with my emotions and therefore sometimes they would just explode or they would force their way out.

Having that practice of mindfulness and being able to be awake to my emotions has transformed how I deal with them.

Thoughts on Breathing

Breathing was really challenging for me when I first started. It was one of those things, like I said, you have to be still, you have to pay attention.

You have to turn your attention onto one thing.

Now I feel like, with practice, it is my go-to strategy. If I'm feeling anxious or stressed, I do a lot of humming breath. It's an auditory reminder of your breath.

My son and my daughter both use it. It's wonderful.

Suggested Resources

Book: Emotional Chaos To Clarity: Move From the Chaos of the Reactive Mind to the Clarity of the Responsive Mind by Phillip Moffitt

App: N/A It's not an app, but here's a suggestion. Pick something that you do on a regular basis, like brushing your teeth or walking through a doorway. Use that action as a signal or a reminder to pause, breathe, or connect with yourself inward.

Bullying Story

I shared a story about how I started hypnosis and I have a wonderful relationship with that teacher and mentor and then a couple years went by and I was looking for continuing education and I took a training with another teacher. It was great. I really got a lot of value from it and I think it has made a significant improvement in my own practice and working with clients.

I have a Youtube channel and it's obviously very public and I have put out lots of content and mindfulness is helping me. Even now I'm feeling a little bit anxious talking about it, so I'm aware of that.

I was contacted by this teacher's company and it really felt a little bit like they were bullying me in terms of, they wanted to take legal action to force me to take down some content that I had put up.

Honestly, I think that, hypnosis is not a new thing, so to say that a specific term is trademarked, a sentence that probably every hypnotherapist has said. And I was trained to use this method. It just felt like I was being bullied.

It felt like this teacher was hiding behind their big legal team and sending in the muscle to force me, this sole proprietor, to take down my content. In the end, I didn't. It's great content that's available for lots of people to use.

Circling back to the point of this story, is the idea of using mindfulness. Having the awareness to connect with my emotions in response to what felt like bullying before I reacted in a way that I might later regret or could potentially have legal ramifications, I was able to check in and understand my experience and understand how I was feeling.

Even more importantly, I think, know how I wanted to respond. What are my intentions in this relationship, in my business, and how do I want to show up and present myself to the world and to this organization?

I was also able to see that what I imagine is the other side of the story was coming from fear and coming from the worry t

Welcome Mindful Tribe. Today the show is about seasonal mindfulness because when we're celebrating, let's use mindfulness to help us fully enjoy the moments. Enjoy the peace and quiet. Enjoy the bustle, and the hustle and joy, the vibrancy. I talked last week about how you can get through this, if this is challenging for you. If this is a season that does not feel joyous or happy or exciting, what do you do? In this case, I urge you to check out last week's episode, “Overcome Holiday Sadness”. It's Episode 718. How can we enjoy this season even more, and experience more joy and more bliss?

The answer is to notice one of those things that we do every day. We do it every hour. We do it every single hour that we're alive. And of course, you know now what I'm talking about. I'm talking about breathing. And when I first started my podcast, I thought well, I'll ask every guest about breathing. Now I realize that every guest has something interesting to say about breathing, even if what they say is, wow, this is something that I don't really place much focus on.

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Breathing

A lot of guests have given us insight into how to use breathing to enhance your life. And you definitely can use breath to make your life better. I practice Wim Hof breathing, as I've talked about different times on the show. You can always search that on Google and and find all kinds of information about Wim Hof breathing. The bottom line is to not overthink it. It doesn't have to be complicated because it isn't really complicated. The fact is, just remember that breath is important. Remember that at different times let yourself breathe. Take a moment to breathe deeply and with meaning.

A Hot Bath

Surround yourself with what gives you pleasure. A lot of people find that a hot bath can be so relaxing and enjoyable. Light a few candles, enjoy some bubbles, some lotions, Epsom salts, and treat yourself to this pleasure. It doesn't matter who you are, you can enjoy the pleasure of a hot bath. I don't think I know anybody that can't enjoy that. And if you don't have the luxury of having a tub that is accessible to you, of course you can have a hot shower and just relax under the warm water. Give yourself the gift of some private time where you enjoy a hot, relaxing soak in the tub.

A Photo Frame?

My friend posted that she had received a beautiful birthday gift. Her husband gave her and a digital photo frame. It was terrific how excited she was. She explained that this frame was a treat, because she could put images of her favorite artwork on there. She could include some of her favorite photos, her dogs. And of course, you can very easily put some of your favorite quotes up there. I think this is a beautiful mindful thing; a beautiful gift to yourself. If you pick up a digital photo frame and load it up with some of your favorite, beautiful images. All you have to do is plug it in and turn it on. I just was thinking immediately of Monet, and some of the incredible images of Monet, that I love. And of course, there are so many artists that have created beautiful, impressive images that really can stir your emotions.

Focus On Your Feelings

If we did not have a variety of different emotions; sadness, pain, fear, then joy and bliss and happiness wouldn't really exist because everything would be flat. We would have no real emotions. And so it's so important to use mindfulness as a tool to help notice your emotions, help feel your emotions, and then decide what you want to do with them. Allowing those thoughts and feelings to happen and that's when you truly begin to grow. As long as we are embracing our emotions, we will learn to focus less on our thoughts, and more on our feelings. In the past, I believed I could solve all my problems by thinking up a solution. A lot of times, what we need to do is think less by focusing on the feeling. Where in your body do you feel the pain? Or the fear? O

Morgan Beard has dedicated her life to using creativity to heal and empower. She received her BA in Visual and Media Studies from Duke University in 2012 and her MPS in Art Therapy from the School of Visual Arts in New York City in 2017. As an art therapist in New York, she worked in a public elementary school, an adult inpatient psychiatric unit, and a 183-bed nursing home before her life came to a screeching halt as a result of a personal burnout.

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Website: www.MorganBeard.coach

Most Influential Person

I met a woman who worked out of the same office building where I worked. She was a super spunky British woman and she was passionate about TM (Transcendental Meditation). She is still in my life today.

Effect on Emotions

Mindfulness makes my emotions feel more tangible and tolerable. It makes me feel like I can go through life with them, even though I don't like them.

It just gives them an added layer of muscle or strength.

Thoughts on Breathing

I use breathing a lot with my clients. I use it when I'm ramping up to a meditation or a visualization that I guide them through. I usually do that spontaneously.

Breathing is one of the most powerful tools for getting someone to turn the volume down on what's happening outside of them and to transition into experiencing what's happening inside of them.

I usually have these dual anchors. One is, feel the solidness of the earth underneath you. It's this totally stable, unmoving force under us which is comfortable and grounding for people.

Secondly, tune into the breath, which is this continually flowing and changing thing. If you can keep one foot in one and one foot in the other, you can balance life. Some things are very secure and slow moving and some things are constantly changing.

If you can find footing with both of those forces then you've really got it all. You've got both poles.

Resources

Book: Going On Being: Buddhism and the Way of Change by Mark EpsteinApp: My 3 3.ie

Bullying Story

I'll tell a personal story. When I was in 8th grade, I had a friend who, when she initially came into our school we were close and then we stopped connecting. It seemed like she was pulling away.

She was entering another, more popular group of girls at my school and I didn't understand. I kept reaching out and just kept getting nothing.

At that time, AIM (Instant Messenger) was a big thing, so after school we would come home and log on all your friends would be there.

One time I came home from school and this friend chats me, and I'm all excited because I thought I had this opportunity to connect with her again. She invited me to hang out.

Then I found out that it was actually her friend on the keyboard, telling me all this and lying to me. She was posing as that girl. I was totally crushed.

I think in that moment it confirmed something that I was already afraid about myself which was that no one wants to be my friend.

I grew up as an older child with older parents and so I was a very lonely kid. I was always hungry for social connection with my peers. I was so vulnerable to rejection, pranks, and insults.

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Creativity and Mindfulness, Learn and Meditate

Creativity Equals Productivity; Joe Sanok

Nurture Your Soul With Creativity

Special Offer

Are you experiencing anxiety & stress? Peace is within your grasp. I’m Bruce Langford, a practicing coach helping fast-track people just like you to shed their inner bully and move forward with confidence. Book a Free Coaching Session to get you on the road to a more satisfying life, feeling grounded and focused. Send me an email at [email protected] with ‘Morgan Beard' in the subject line. We'll set up a zoom call and talk about how you can move forward to a better life.

We're talking about mindfulness and today the topic is how to ‘Overcome Holiday Sadness’. We are going to explore this feeling that there's gloom and doom surrounding the holiday. Do you have a sinking feeling at times and you just feel like you can hardly drag yourself through it? You look around seeing the bright colored lights, hearing the music, with apparent happiness everywhere. You wonder why you feel empty and alone. The holiday season can be a challenge for many people. Is it difficult for you, someone you know or maybe a partner or family member? Today I’ll be talking about self-blame, boundaries, self-forgiveness, and asserting your truth. I want to talk about rediscovering your confidence, and regaining your vibrancy. At this time of year most people want to experience peace, contentment, and happiness.

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Emotional Pain

Confidentiality is important in my practice as I work with clients who experience many difficulties and emotional challenges. It’s rewarding to work with a client and then have them express to me how much better they feel and how effectively their issue is solved through hypnosis. Today, I'm going to share with you some information from one of my clients who is happy to use her name and her testimonial. She wants to share her experience with the world because she feels so much better after suffering a lot of emotional pain.

The Transition

Natalya has had significant struggles in her life. She came from the Ukraine and life was not very good there at the time. She had a young child and she and her husband brought their child to Canada. They overcame a lot of their challenges. But more recently, she started dealing with some emotional pain that was really holding her back and causing her to struggle. And so I worked with her using hypnosis and she was astounded at the transition she experienced.

Derailed?

This feeling that the whole world is happy, but you are not, is quite common. Sometimes this feeling is related to self blame it sometimes is connected to a belief that you haven't succeeded in life. Some people feel as though they haven’t made the right decisions or done the right things to be successful in life. Self-blame, or self-bullying can pull us down in a major way. It's your inner bully that is pulling you down and causing you to feel derailed.

Push it?

There are ways to deal with that inner bully. And one of the ways is to just allow the feelings to happen. Notice these emotions and allow them to be what they are. One of the tendencies that we have as humans is, we start to feel these negative emotions, and we tend to push them away. We are inclined to think, oh, I don't like that feeling, I don't want that. And so we do something to push the emotion away.

Stop

And what do we do to push the emotions away? Some of us get busy, we just keep working, working, working and trying forget about the negative emotions. Some of us entertain ourselves by watching tv or movies, playing games, cleaning, or even taking care of people. Some of us eat or consume alcohol or other substances. Instead of covering up the feelings, accept them, face them, and learn to exist with those emotions. Allow them to happen. Notice them in your body. And when I say notice them in your body, stop, take a breath, and notice where the feeling exists in your body? Is it in your chest? Is it in your shoulders, or your gut? Really stop and feel where it is in your body and allow yourself to go there and feel that feeling.

Boundaries

I also want to talk about boundaries. We need to set boundaries and allow ourselves to give ourselves what we need and what we thrive on. Some of us need quietness, some need space, and some thrive on peace. Sometimes your life is hectic, and chaotic and we forget or don’t give ourselves permission to give ourselves the very thing that we truly need. Maybe you just truly need 15 minutes of privacy or solitude. Allow

Daniel Bauer is an unorthodox Ruckus Maker who has mentored thousands of school leaders through his Better Leaders Better Schools blog, books, podcasts, and powerful coaching experiences. Mastermind: Unlocking Talent Within Every School Leader, is a book that reimagines what professional development for school administrators looks like in order to meet the needs of all school leaders who currently feel isolated and overwhelmed.

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Contact Info

Website: www.BetterLeadersBetterSchools.com

Book: Mastermind: Unlocking Talent Within Every School Leader

Podcast: Better Leaders Better Schools

Why Ruckus-Maker?

Since day 1, I've always colored outside the lines. I've carved my own path. My mom reflected this back to me. As a kid I told her, I'm never going to work in a cubicle.

Being a Ruckus-Maker, carving out your own path, it's questioning the status quo, standing up for what's right and making change happen in my field of education.

It's about making very positive change in the world. It's been inspired by a mentor of mine, Seth Godin. He says, go make a ruckus. That's an identity I wear. The community really resonates with it.

Changes

People are hungry for change in education. They're also hungry for authenticity. That's the wildest part. I used to be embarrassed.

Now I serve school leaders and they listen. I have impact. I get to hear about the influence I have in their life.

The new book, MasterMind; Unlocking Talent Within Every School Leader, is co-published by the National School Superintendent's Association.

Working With School Leaders

We start teaching how to integrate more authenticity, belonging and challenge within your school culture.

We dive in with both feet. They find that, [they learn by] surrounding themselves with other school leaders who all want to grow.

I just had a conversation with John, a Principal in Delaware, and I asked him, what's been most surprising as you've worked with me? He said, I can't believe a group that is brought together for professional reasons to be more effective as a school leader. I was so surprised at how much personal stuff is shared, how vulnerable, and the level of compassion is apparent. You can feel it.” He said, “this is something special you are doing with your culture.”

It's getting them to dive in with both feet and see that there's a space that wants to nurture and help them grow.

Suggested Resources

Book: Mastermind: Unlocking Talent Within Every School Leader by Daniel Bauer

App: N/A

Creativity

There's a million ways that we nurture creativity in leaders. Interestingly, a few years back, I think we all experienced the feeling that ‘the grass is always greener'.

If my business didn't operate in education, but did whatever else, there'd be more opportunity and things would be going better. I'm sharing that because I wanted to dive into this idea of creativity within businesses. I finally am so happy and comfortable and I'm not trying to go any place else now.

I share that to say, creativity has always been important to me. We infuse creativity in the mastermind experience.

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Nurture Your Soul With Creativity

The Positive Influence of Bob Proctor

Education On Fire; Mark Taylor

Special Offer

Would more confidence help you to feel better about yourself and be more successful? Your inner bully may be holding you back. Imagine if you could live a life of contentment while reaching your goals. I believe it's possible. Book a Free Consultation to help you become more calm, focused, and happy. Send me an email [email protected] with ‘Mastermind' in the subject line. I look forward to our conversation.

Nanette V. Hucknall is a recognized authority on relationships, healing psychological wounds, overcoming obstacles and self-empowerment. She is an award-winning author, teacher, trained therapist, career counselor and painter. Through her books, classes, lectures, and retreats, she has deepened the lives of hundreds of spiritual practitioners. Nanette is the author of seven non-fiction books on the teachings of the Higher Self. Her background in both the Agni Yoga tradition combined with the application of Psychosynthesis in her therapy practice has placed her in the unique position of being able to speak to both the conceptual elements of the Higher Self Teachings and their practical applications in everyday life. Her book, How To Live From The Heart, includes compelling stories and illuminating exercises to show you practical ways to listen with your heart and relate to others.

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Contact Info

Website: www.nanettevhucknall.com

Book: How to Live from Your Heart: Deepen Relationships, Develop Creativity, and Discover Inner Wisdom by Nanette V. Hucknall

Most Influential Person

My spiritual teacher

Effect on Emotions

When I was in my twenties, my worst problems were my emotions. If I would date somebody and break up with them, I would suffer for at least six months. If I loved the person, I would suffer for a year or two years.

When I started working with my higher self, it put me in that place of asking, why am I doing this to myself; why am I not being mindful about myself. Let go of these emotions.

My main focus when I was in my twenties was to really let go of my emotions. Every day at the end of the day I would do a nightly review. Why was I emotional? Who made me emotional? Now I have my clients do nightly reviews.

Thoughts on Breathing

I do a lot of exercise. I've done the happy yoga which is a physical yoga. They really talk a lot about breathing.

I do pilates and my pilates teacher talks a lot about breathing.

I'm going to a physical therapist now for some of my arthritis and she gives me all kinds of breathing exercises.

Breathing is very much a part of my exercise routine.

Suggested Resources

Book: Mindfulness For Beginners by Jon Kabat-Zinn

Book: Mindfulness Meditation by Tara Brach

Book: How to Live from Your Heart: Deepen Relationships, Develop Creativity, and Discover Inner Wisdom by Nanette V. Hucknall

Bullying Story

I was an art director in the 1960's and there were very few art directors at that time who were women.

Companies told me at the time that they never hire women. In my mid twenties I finally managed to get an art director's job.

I had to work with an account exec who was an older man in his late fifties. He said he would not work with a woman. The head of the agency told him he had to work with me.

The first two or three weeks he was terrible to me. He ordered me around and made me do things I didn't want to do.

After that I told him, you're not my boss, you're my co-worker and you don't tell me what to do in this job.

Then I started producing work and he liked my work. From then on we were very good friends. It was rough.

Related Episodes

Hug Your Bully To Your Heart Urges Lily Wong

Protect Your Heart and Give Value Says Nicholas Kusmich

You Are Loved; Heart-Centered Confidence Coach, Kim O’NeillSpecial Offer

Would more confidence help you to feel better about yourself and be more successful? Your inner bully may be holding you back. Imagine if you could live a life of contentment while reaching your goals. I believe it's possible. Book a Free Consultation to help you become more calm, focused, and happy. Send me an email [email protected] with ‘Nanette' in the subject line. I look forward to our conversation.

Soren Russow was diagnosed with Atrial Fibrillation (A-Fib) over 15 years ago at only 31 years of age. He was expecting his first child at the time (he now has three amazing daughters), he was playing competitive beach volleyball and eating well. Why did this happen? Would he be taking pharmaceuticals for the rest of his life?Soren made a decision to tackle this condition in a natural way and become a guinea pig of sorts. Through his research and experimentation, he has found great results in easing his A-fib and is empowered to share his findings with others.Through harnessing his story and results, Soren has shared his transformation with many people at various conferences online and in-person. He made it to the District Public Speaking Championships (Toastmasters International Speech Contest) three years in a row with this powerful message.Recently, Soren has become a Transformational Coach helping those with A-Fib discover natural solutions to transition from overwhelm around their A-Fib condition to living with more vitality and ease.

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Contact Info

Website: EaseYourAfib.com

FB Group: Laugh Your Troubles Away

Book: Ease Your A-Fib by Soren Russow

Most Influential Person

Matti Anttila Laughter Yoga Teacher

Effect on Emotions

Mindfulness really helps my emotions because when you look at something and you go, oh my gosh, I can't believe someone did that, and you start to judge and go into this whole story, and then you redefine that thought.

Then what happens is, it turns you from kind of a depressed state to more of an elated state of mind. That switch can happen so quickly but it takes awareness and consciousness of where that's happening.

Being able to analyze your thoughts and be able to redefine them, has made a huge shift.

Marcy Shimoff, who wrote Happy For No Reason, talks about the happiness set-point. So ultimately, we want to increase our happiness set-point. We all have a happiness set-point but it can be adjusted and moved up but that takes time and that takes awareness.

Thoughts on Breathing

Breathing helps me access the now or the present moment. One of my favorite writers is Eckhart Tolle, and The Power of Now is a fantastic book.

When you just focus on breathing and take the time to consciously breathe, you're not thinking about all those things. You're just right here, in the present moment. That's where breathing, and then meditation, when you go into deep breathing for a long period of time, you start to allow yourself to just be.

We're called human beings, after all, and sometimes I think we should be called human doings because we put such a value on the doing. We need to focus on the being as well.

Suggested Resources

Book: The Power of Now by Eckhart Tolle

Book: Happy For No Reason Marci Shimoff

Book: Ease Your A-Fib by Soren Russow

Apps : N/A

Bullying Story

When I was around 13, in grade 8, I had a really rough year. I ended up having to change schools. Both of my parents had lost their jobs during the recession. This was in the early 80s.

I just had one pair of shorts, one pair of pants, a t-shirt, a sweater and I was going to a school where there were a lot of rich kids. They started to bully me a lot. I'm almost 6′ 3″ now, but I was the shortest in my class in grade 8.

They would say nasty things to me and they would stuff me in lockers and lock the lockers so I would be in darkness for a couple hours. It was awful.

One time I was attacked by two guys in my class and they pushed me over, close to this creek when I was on my way home. One of them jumped on me and the other one pulled off my shirt. The other one started to twist my nipple. It's called purple nurple; they twisted it so much that it started to turn purple.

I was also thrown in garbage cans and rolled down the hallways of the school. I got through the school year with a lot of difficulty.

I really could have used laughter at that time. I suppressed my tear

Color is the topic today. Did you know that color is an energy vitamin? I found that sentence in the book, Feel Better In Five Minutes by Amanda Hainline. And if you've been listening to the show, you know that she was my last episode. I wanted to talk about this whole idea of color because this sentence, ‘Color Is An Energy Vitamin’ is the title of one of the chapters in Amanda Hainline’s book.

I interviewed and released Amanda’s interview on Thanksgiving Day in the US. I noticed the episode got quite a few downloads, but I think it's worthy of even more. You can listen to the episode here: www.MindfulnessMode.com/713.Amanda is so vibrant, so upbeat, and so knowledgeable about many things when it comes to gaining control over your emotions and feeling better. After all, feeling better, has everything to do with our emotions. That's why I wanted to talk to you about this topic of color and how it can affect us.

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Colors For Energy

Did you know that colors correlate to different emotions? We are naturally drawn to colors that benefit us energetically. Some of us benefit from bright, vibrant colors, and some of us are naturally drawn to the more muted tones. Colors can be used in healing. I encourage you to get Amanda’s book, Feel Better In Five Minutes, because it has so much interesting content about learning to deal with your emotions. The subtitle of the book is, ‘An Empowering Guide To Gain Control Over Your Emotions.

Clothing Choices

Dressing with certain colors can help your mood. Observe your mood when you're around certain colors. I am well aware that for me, there are certain colors that make me feel really upbeat, and energetic, and other colors that sort of drag me down. Take the next few days and think about what colors empower you, what colors agitate you, what colors drain energy from you. Pay attention to what colors you're naturally drawn to and then begin to surround yourself with those colors.

A Mug?

When you identify the colors that make you feel good, get a cup or a mug in that color and drink from it. Eating foods of that color will incorporate that color into your body. Amanda also said that sunlight is a great way to get the full spectrum of color into your energy system and clear your energy. I think it's such an interesting concept that color is an energy vitamin. Because even though I never thought of it that way before I realized that yes, color is an energy vitamin.

Win With Color

Because color is such a powerful tool and holds the energetic vibrations of emotions, it makes sense that we should use it to our advantage whenever possible, like the clothes we wear. She says it's important to note that sometimes you may need a color that does not look particularly great on you. And so if this is the case, wear that color as a small accessory, or a belt or shoes or whatever.

A Chill Day?

Think about what you have to do during your day. Is there an important meeting on your calendar? Or are you having a chill day? Take stock of how you're feeling? Are you confident, bold, depressed, anxious or overwhelmed? Refer to the color and emotions charts that she has included in this book to see what fits you best. If you're having a big meeting and feel like you're lacking confidence, try wearing something red or orange to bring on the power to boost you.

Relax With Color

If you are relaxing after a long week, cuddle up in some soft off white, pink or grey loungewear for the morning. If you're not sure what colors to wear, just open up your closet and see what colors you're attracted to that day and let your intuition guide you. Again, colors correlate to different emotions. The book includes a chart of all the different colors and how they correlate to different emotions.

Color Charts

‘Feel Better In Five Minutes’ has QR codes because there are some charts and some different kinds of images that she was not able to include in the boo

Amanda Hainline is an emotional freedom mentor, intuitive healer, and author of the book Feel Better in Five Minutes: An Empowering Guide to Gain Control Over Your Emotions. In Feel Better in Five Minutes Amanda shares 79 emotional freedom methods to help others gain freedom from the anxiety, depression, and stress that are rampant today, to help themselves and others.

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Contact Info

Website: www.amandahainline.com

Book: Feel Better in Five Minutes: An Empowering Guide to Gain Control Over Your Emotions by Amanda Hainline

Most Influential Person

Sara Blakely

Effect on Emotions

I used to feel that I was a victim of my emotions. I carried it as part of my identity, for example, I am depressed, I am anxious.

Now when I'm experiencing an emotion, actually I am grateful for it because this shows me that it's linked to something deeper.

I will go into my emotional state and work on understanding what that emotion is connected to.

Then I will start working on the underlying trauma or cause of that emotional state. This is true especially if I realize I am over-exaggerating my reaction to something.

Thoughts on Breathing

Breathing is one of those things that's very powerful because it supersedes or interjects itself into your body and into your mindset.

I suggest doing intentional breathing, a deep breath into your belly, and breathing out, and focus on that for mindfulness.

You can focus on breathing in calm energy and breathing out anxious energy, or breathing in happy energy and breathing out depressed energy.

This is a very good way to come back to center and come back to focus because it takes your mind off of all other extraneous things that may be distracting you.

Suggested Resources

Book: The Body Keeps The Score: Brain, Mind and Body in the Healing of Trauma by Bessel van der Kolk

Book: The Surrender Experiment by Michael A Singer

Book: Feel Better in Five Minutes: An Empowering Guide to Gain Control Over Your Emotions by Amanda Hainline

App: Calm.com

Bullying Story

I wasn't usually at the brunt of being bullied. It was more feeling like I was left out a lot of times. Having developed a better sense of self when I was younger, if I'd had some kind of support, it would have been wonderful.

When my youngest son was in first or second grade, there was a girl who was picking on him and he was really angry about it. He said, “I told the teacher and she won't listen because she's grown and I'm just a boy.”

There was this whole dynamic that the teacher was just not understanding what was going on.

I told him, “there's a reason that she's acting that way towards you. This is not about you, it's about what she's going through in her life. It's about her misery.”

I said, “what she's feeling inside is so much harder for her than what she's giving to you, so you need to think about that. When she's mean to you, think, she must be really going through something.”

He said that he got to where he could talk to her and he said, “mom, I found out that her parents were getting divorced. She was really angry because her mom was living with somebody else and she missed her dad.”

He said, “I understand now”.

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The more we can learn to deal with our emotions, the more we can understand about this part of who we are. I've just attended a 4-day event and I want to share it with you, at least one aspect of the event. This was a four day intensive virtual event with Christian Mickelson, a powerful leader who's helps people to be incredible coaches. The event was called Instant Miracle Mastery and one of the skills we learned is called The Peace Process. This process has changed lives, and it has brought a lot of calmness to people and helped them resolve conflicts and challenges in their lives. During the event, we learned four specific techniques to use to help people, and the one I am going to focus on today is The Peace Process. It can help you resolve some of the difficulties in life; some of the, the conflicts or mind blocks that are holding you back.

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One Technique

There were 430 people at the event and after Christian Mickelsen taught us the skills that we needed to know, we broke out into small breakout sessions to practice with each other. He demonstrated how to use the techniques that he taught.  We watched, listened, took notes, and then practiced in a breakout session with three, four or five people. I felt so in alignment with The Peace Process and so that's why I've decided to focus specifically on that one tool for this podcast episode. I will share with you seven details about the peace process that I thought would be meaningful for you.

5 Aspects of The Peace Process

Yourself or Others

Giving Space

Listening

Natural and Straight-forward

Easy To Learn

KISS – Keep It Simple

Emotions

More Details

1. Once you learn the peace process, you can do this technique with yourself. Or you can do it with others. As you know, I do hypnosis with people to help them and I also do self hypnosis. This method is not hypnosis; it's different. But it was very interesting to know that, as with hypnosis, we can use this technique on ourselves or on others . At the event we practiced with other people. I haven't had a lot of time to use this technique with myself but I will be doing that. It was really quite incredible how much peace and resolution people in these breakout sessions were able to experience.

2. The second point I want to share with you is that this involves giving space to whatever issue you have. This process helps simplify the issue and make it more clear. The Peace Process will help the issue you're dealing with become less overwhelming and less complicated

3. Listening is a very important part of The Peace Process. When you sit down with a friend, maybe you're just sitting down to have a coffee, or to talk, I'm sure you know that, the more you tune into your friend and what they are saying, the more you will connect as a friend. The value of your time together will increase depending on each of your listening skills. Truly, I think that throughout life, we can continue and continue to learn to be better listeners. I know that I've been working on being a good listener for most of my life.

4. The Peace Process feels natural, straightforward, and comfortable. If you have a coach, or even if you're sitting down with a friend, I think most of us want to have a natural, comfortable conversation. That's one of the things I loved about the peace process. It felt natural, straightforward, and comfortable.

5. It was easy to learn. Christian made it that way because he's been teaching for a very long time, and he has the skill of presenting concepts in a straightforward way and offering them to participants so they are easy to understand and simple to digest. Like I mentioned, being a great listener and the skill of giving space is a big part of The Peace Process.

6. The simple aspect of this technique is why so many of the people I talked to truly appreciated The Peace Process. I personally think, as human beings, we tend to complicate many aspects of l