Antonia Malchik is a writer who is fascinated with what it means to be human. In her new book, A Walking Life, she delves into the topic of community and how we can boost our creativity, our mental and physical health and our freedom, through the natural act of walking. She wrote the book while on a residency at the Banff Centre for Arts and Creativity, in Alberta, Canada. Antonia previously worked as a journalist in Austria and Australia, and currently lives in Montana with her family.
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Contact Info
Website: https://antoniamalchik.com
Book: A Walking Life
Most Influential Person
David Bressoud, Former President, Mathematical Association of America
Effect on Emotions
Made me more aware of them
I am very conscious now about how high my anxiety levels are
I'm wildly curious about the role of emotions in the physical body
Thoughts on Breathing
Everytime I get nervous, everytime my kids get tantrums I just say Okay… I can feel my heart slow down and the anxiety reduced.
It's absolutely necessary
Suggested Resources
Book: Instead of an actual book, I recommend Walking Meditation Cards from Donja de Groot in the Netherlands: http://dao2change.com/Contact/ She doesn't list them on her website. I just emailed and asked if I could buy a set.
App: Headspace
App: Laurie Brown's Pondercast podcast. It's not a meditation app per se, but when I can't sleep in the middle of the night listening to it takes me deep into questions of existence and helps shake off anxieties. I recommend it to friends as a treatment for the “3 am crazies.”
Bullying Story
It was my home that was not a safe place.
Although we have a different relationship now, my mother was very emotionally and psychologically abusive.
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435 Reclaim Your Health and Freedom With A Walking Life; Antonia Malchik

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Yosi Amram, Ph.D., helps leaders unlock Spiritual Intelligence. Yosi is a licensed clinical psychologist and executive coach for CEOs, entrepreneurs, and other influential leaders. Previously a founder and CEO of two public companies, he's coached over 100 CEOs, overseeing billion-dollar enterprises. Author of Spiritually Intelligent Leadership, he holds an MBA from Harvard and a Ph.D. in Clinical Psychology from Sofia University, whose pioneering research in Spiritual Intelligence garnered over 1000 citations. Dr. Amram is passionate about unlocking human potential through spiritual intelligence, enhancing leadership and well-being. His mission is to inspire individuals to tap into their inner power, wisdom, and love, fostering growth and enriching lives.






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Website: www.YosiAmram.net
Most Influential Person
Mahatma Gandhi
Effect On Emotions












Mindfulness enabled me to be open to look at what is called shadow emotions including shame or anxiety. I was then able to work through them and not run away.


One of the hardest emotions to feel is shame. I've carried my own shame and it's by being able to descend mindfully with presence into the dark that we are able to discover our sacred spark.


Mindfulness is really the ability to go In and be open and be curious to these negative emotions.












Thoughts On Breathing

Breathing is one of the important things that help us connect to our life force. We feel our life force in two physiological ways. One is breath, and the other one is the heartbeat.
If you look at many meditative practices, it's following the breath. It's calming and centering.
There is an underlying principle: what is spirit? The word spirit in Latin comes from the root, the animating breath of Life.

Bullying Story





















Regarding bullying, there are both sides. There is the bully, and then there is the victim of the bully.
The bully is probably bullying because they don't know how to be skillful in order to get what they need. They also have a sense of shame or weakness underneath them that they are trying to cover.
If they were more mindful, knew what was really motivating them, and addressed this inherent weakness that they're trying to cover up by being overly aggressive, then that would prevent them from bullying.





















Suggested Resources
Book: Atomic Habits by James Clear
Book: Spiritually Intelligent Leadership: How to Inspire by Being Inspired by Yosi Amram
App: Insight Timer
Related Episodes
Inspire With Habit, Determination, and Confidence; Nathaniel Carroll
Create A New Life; Be Inspired By Paula Peralta
Thinkific Content Manager Inspired by Rich Dad Poor Dad; Tyler Basu
Seeking relief from stress and anxiety? As a coach and hypnotist, I'm here to help you conquer your inner critic and stride ahead with confidence. Email me at bruce@mindfulnessmode.com with ‘I Am Determined' for a free coaching session. Let me help you pave the way to a fulfilling life.

Unlock Spiritual Intelligence; Yosi Amaram

Marc S. Fussell is the founder of Take 2 Minutes, a revolutionary non-profit platform designed to enhance mental wellness through positive psychology and technology. With over 25 years of experience in IT, Marc’s entrepreneurial spirit and passion for improving mental health have led to creating a suite of tools that leverage daily positive messages, gratitude journaling, meditations, breathing exercises, a grounding exercise, a gratitude challenge, sleep audio, dream journaling, and more to foster happiness and well- being. As a dedicated father, his journey into positive psychology was inspired by a personal commitment to support his son’s mental health, evolving into a mission to spread positivity to a broader audience.






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Contact Info
Website: Take2Minutes.org
Most Influential Person
Matt Zemon
Effect On Emotions












Emotions are a funny thing. We all have ebbs and flows. I definitely have my highs and lows still. I think mindfulness has made me more aware of when I'm having a low or when I'm having overwhelming thoughts or even depression.


My mindfulness practice has helped me recognize that and get me into a better mindset more quickly instead of dwelling on it for days and weeks.












Thoughts On Breathing

I really enjoy box breathing. I almost modified it to be more of a triangle breathing. The idea is that I will breathe in for a count of 4, hold it for a count of 4, and exhale for a count of 4.
Just doing that for a repetition of 20 times can be a form of meditation.

Bullying Story






















Bullying is a huge problem in schools, and it always has been, probably even back when I was a kid. I think mindfulness can help with bullying. I can't speak out of experience, but I think it can help with emotional regulation.


If you get bullied, you may have a fight-or-flight reactive response. However, how you react could make the situation better or worse through emotional regulation.


With mindfulness you also are a little bit more self-regulated. You're more aware of your surroundings and aware of your situations.


This situational awareness can keep you out of situations where you could get bullied.






















Suggested Resources
Book: Master of Circumstance by James Morgan
App: Take2Minutes app
App: Headspace
Related Episodes
Employee To Entrepreneur and Collective Campus CEO, Steve GlaveskiActivate The Execution Factor With Entrepreneur Kim PerellMindfulness Insight From Successful Entrepreneur, Johnathan Grzybowski
Seeking relief from stress and anxiety? As a coach and hypnotist, I'm here to help you conquer your inner critic and stride ahead with confidence. Email me at bruce@mindfulnessmode.com with ‘I Am Determined' for a free coaching session. Let me help you pave the way to a fulfilling life.

Take 2 Minutes; Marc Fussell

Natalie Bedard urges you to embrace your biology. She pioneers holistic wellness, urging individuals to delve into their biology's depths. With boundless curiosity, she advocates for embracing a “mad scientist” mindset, challenging conventional norms. Natalie's philosophy centers on energy's pivotal role in existence, rejecting skepticism and emphasizing its tangible impact on our lives. Drawing from personal insights, she stresses attentiveness to body and environment signals, urging people to prioritize their well-being. For Natalie, time isn't just a measure but a tool for growth, encouraging conscious exploration. As a visionary speaker and mentor, she inspires self-discovery, empowering others to unlock their potential and deepen their biological connection. Natalie created the company Lift OneSelf. Through mindfulness and decisive action, she guides others on their journey of self-discovery and healing, tapping into the body's nervous system and energy flow. With a focus on unraveling emotional blockages and reconnecting with intuition, Natalie empowers individuals to realize their full potential through small, manageable steps.






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Contact Info
Website: LiftOneself.com
Most Influential Person
Diane Thompson (A friend)
Effect On Emotions












Mindfulness helps me to validate and interact with the energy.












Thoughts On Breathing

Your breath never leaves you. As a result, we always forget to access it because it's always in the now. So anchor into the breath.

Bullying Story





















I was called Natalie Bedard, retard. So you can imagine how that shaped my identity.
I'm biracial, also. I grew up in the northern part of Ontario, in Sudbury. So, going to school, my father wasn't around. I was not able to identify with my black side. Going into a school system and having trauma, my self-worth wasn't there.
At school, they couldn't understand why my IQ was so high, but my grades and tests were not. I looked at my biology, and I internalized it. But not so much that it limited me from moving forward.
It was almost as though I had some mindfulness. I was still really attached to my. curiosity and intuition.





















Suggested Resources
Book: The Untethered Soul by Michael A. Singer
App: Audible.com
Related Episodes

Unshakable Trauma Survival; Wen Peetes


Grasping The Emotion of Trauma; David Richman


Rising Above Trauma With Dr. Lin Morel

Seeking relief from stress and anxiety? As a coach and hypnotist, I'm here to help you conquer your inner critic and stride ahead with confidence. Email me at bruce@mindfulnessmode.com with ‘I Am Determined' for a free coaching session. Let me help you pave the way to a fulfilling life

Embrace Your Biology; Natalie Bedard

Dr. Jeff D. Standridge stands for grit, grace, and innovation. He helps organizations and their leaders generate sustained results in the areas of innovation, strategy, profit growth, organizational transformation, and leadership. Jeff knows that innovation wins the day. It not only wins battles, but it also wins wars, and it fuels profits. It brings passion and focus to a team faster than anything else. It will advance the cause of your organization far beyond what financial and human capital can do on their own. He’s a 3x best-selling author, speaker, and consultant. His most recent book is The Innovator’s Field Guide: Accelerators for Entrepreneurs, Innovators, and Change Agents.






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Contact Info
Website: www.InnovationJunkie.com
Book: The Innovator’s Field Guide: Accelerators for Entrepreneurs, Innovators, and Change Agents by Dr. Jeff D. Standridge Ed.D






 






Related Episodes

Innovation For All; Costa Michailidis


Breathe Better, Live Better; Michael Feldstein


Peace, Joy and Consistency Suggests Business Strategist Jay Fiset

Seeking relief from stress and anxiety? As a coach and hypnotist, I'm here to help you conquer your inner critic and stride ahead with confidence. Email me at bruce@mindfulnessmode.com with ‘I Am Determined' for a free coaching session. Let's pave the way to a fulfilling life together.

Grit, Grace, and Innovation; Jeff Standridge

Tommy Thompson is with us today to discuss the vital ingredient of space. He is an accomplished entrepreneur, executive coach, consultant, blogger, husband and dad, and avid golfer. He loves to teach, bringing personal experience, and mixing in personal application. He believes the path to unwavering calm amid the chaos of life is in your hands. His first book, Space to Breathe Again: Hope for the Overloaded and Overwhelmed, shares specific tools to help people find balance in a world overrun with distraction and excess.






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Contact Info
Website: www.tommythompson.org
Book: Space to Breathe Again: Hope for the Overloaded and Overwhelmed by Tommy Thompson








 








Related Episodes

Use Meditation to Master Yourself; Ashley Williams


Myung Sung: The Korean Art of Living Meditation with Dr. Jenelle Kim


How Meditation Can Save The World; Tom Cronin

Seeking relief from stress and anxiety? As a coach and hypnotist, I'm here to help you conquer your inner critic and stride ahead with confidence. Email me at bruce@mindfulnessmode.com with ‘I Am Determined' for a free coaching session. Let's pave the way to a fulfilling life together.

435 Reclaim Your Health and Freedom With A Walking Life; Antonia Malchik

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