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Sparked! episodes
- #80: Flow State – Learn to Return. Train to Sustain.Photo by Joshua EarleFlow State: Learn to return and train to sustain this clear, calm and stable state.Flow is extraordinarily ordinary. This natural way of dancing with life hides beneath our every day busy-ness. Conditioned to live in the mindset of “crazy busy,” we get stuck in our head and forget there’s a vast and intelligent sensory system communicating with us. As a result, we miss messages. Because of this, we focus more on doing than on experiencing and more on thinking than on feeling.In flow we feel clear, alert and engaged.In flow we move through life with a natural effortlessness regardless of external resistance or stickiness.In flow we feel confident and strong.Living in this powerful state we see more, feel more and know more not only from our head, but also from our heart and gut. We shift from swimming in the chaos of frantic thinking to slipping into a bright aliveness. Awareness expands to include a full spectrum of intelligence where we access information not only from what we think, but also what we feel and sense — a body-mind intelligence that speaks through subtle insight and gut instinct.Are you a brain on a stick?Sustaining flow is like learning to ride a bike; we learn how to shift in order to cruise without falling. With practice, we learn to “feel” what tips us off balance and what’s needed to regain composure. It's obvious, we teeter in and out of balance all day long. Somedays we’re so immersed in our thoughts that we ignore feeling off balance completely.The even better news is that when in flow we crank out work, really good work. In a 10-year McKinsey study, top executives reported being five times more productive in flow.You can continue to live like a brain on a stick or you can learn to how to shift from being frazzled to living in flow. What will it be?Mini-Wins and Micro-PracticesIn this episode Cara teaches how to use mini-wins and micro-practices, on-the-spot strategies, to help us “learn to return” and “train to sustain” stability, clarity and calm. These quick-fix state shifters strengthen our capacity to synchronize our body and mind and live in a balanced state of coherence.Mini-wins and micro-practices integrate mindfulness, breath training and movement to stabilize the nervous system, settle mental chatter, quiet the inner critic and sharpen focus.What’s great is that these strategies are:* Simple* Time efficient* Free!* Device-freeIf that’s not enough, mini-wins are bite-sized. That means you can apply them anytime and anywhere. Learn to return and train to sustain. You won't be sorry!-----------------SaveSaveSaveSaveSaveSaveSaveSaveSaveSaveSaveSaveSaveSaveSaveSaveSaveSaveSaveSaveSaveSaveSaveSaveSaveSaveSaveSaveSaveSaveSaveSaveSaveSaveSaveSaveSaveSaveSaveSaveSaveSaveSaveSaveSaveSaveSaveSave18 min
- #79: 3 Ways to Make a Switch — Right NowPhoto by Marcela Laskoski on UnsplashSwitch it up! Shift your state. Elevate your focus. Upgrade your connection.Being present slows time down. It opens us. Showing up in the moment offers us a glimpse into the space where we find the courage to change — to switch. In this episode Cara takes you through the process of how to make a switch — right now. You’ll learn how to:1) Notice and name when you feel off-center, out of balance, stressed or uneasy.2) Decide if you need to make the switch in your body, mind or heart. Discover how to shift your physical state, elevate your mental focus and upgrade your emotional connections with yourself and others.3) Take action on something immediately that will positively change your life. She talks about mini-wins to maintain and sustain balance and clarity.Cara leans into this episode with a challenge to stop feeling badly and to start switching up your life.-----------------Are you in the Philadelphia area? Join Cara and other coaches of GET REAL for a trail-blazing event called The Switch at The Kimmel Center on April 17, 2018. Hurry up! The Switch is almost sold out.SaveSaveSaveSaveSaveSaveSaveSaveSaveSaveSaveSaveSaveSaveSaveSaveSaveSaveSaveSaveSaveSaveSaveSaveSaveSaveSaveSaveSaveSaveSaveSaveSaveSaveSaveSaveSaveSaveSaveSaveSaveSaveSaveSaveSaveSaveSaveSave15 min
- #79: 3 Ways to Make a Switch — Right NowPhoto by Marcela Laskoski on UnsplashSwitch it up! Shift your state. Elevate your focus. Upgrade your connection.Being present slows time down. It opens us. Showing up in the moment offers us a glimpse into the space where we find the courage to change — to switch. In this episode Cara takes you through the process of how to make a switch — right now. You’ll learn how to:1) Notice and name when you feel off-center, out of balance, stressed or uneasy.2) Decide if you need to make the switch in your body, mind or heart. Discover how to shift your physical state, elevate your mental focus and upgrade your emotional connections with yourself and others.3) Take action on something immediately that will positively change your life. She talks about mini-wins to maintain and sustain balance and clarity.Cara leans into this episode with a challenge to stop feeling badly and to start switching up your life.-----------------Are you in the Philadelphia area? Join Cara and other coaches of GET REAL for a trail-blazing event called The Switch at The Kimmel Center on April 17, 2018. Hurry up! The Switch is almost sold out.SaveSaveSaveSaveSaveSaveSaveSaveSaveSaveSaveSaveSaveSaveSaveSaveSaveSaveSaveSaveSaveSaveSaveSaveSaveSaveSaveSaveSaveSaveSaveSaveSaveSaveSaveSaveSaveSaveSaveSaveSaveSaveSaveSaveSaveSaveSaveSave15 min
- #78: What is your Kryptonite?Name your Kryptonite. Then let it go.Kryptonite is a fictional substance best known as SuperMan’s weakness. It's a special rock that, when held, makes his eyes blurry and knees buckle. Kryptonite diminishes the super in SuperMan. You have kryptonite too. You have weaknesses that sap your strength and shut you down. What are they? In this episode Cara tenderly names her kryptonite — self-doubt — and how it has plagued her for years. She gets real and challenges you to do so too.As she play with her new challenge, she identifies three steps to analyzing self-doubt. Give them a try.* Name a weak pattern that is holding you back from doing what you really want to do.* Sit down with it and have a grown up conversation.* Explore what this weakness feels like when it takes hold of you. For example, my gut clenches, I get hot, my throat closes etc.As Cara explains, getting real about our weaknesses is the direct path to being free of them. Find the courage to see your kryptonite today. Name them out loud. Get to know what they feel like in your body and mind.Drop your kryptonite today and you may well feel like putting on your cape and flying.Onward and upward.SaveSaveSaveSaveSaveSaveSaveSaveSaveSaveSaveSaveSaveSaveSaveSaveSaveSaveSaveSaveSaveSaveSaveSaveSaveSaveSaveSaveSaveSaveSaveSaveSaveSaveSaveSaveSaveSaveSaveSaveSaveSaveSaveSaveSaveSaveSaveSave17 min
- #78: What is your Kryptonite?Name your Kryptonite. Then let it go.Kryptonite is a fictional substance best known as SuperMan’s weakness. It's a special rock that, when held, makes his eyes blurry and knees buckle. Kryptonite diminishes the super in SuperMan. You have kryptonite too. You have weaknesses that sap your strength and shut you down. What are they? In this episode Cara tenderly names her kryptonite — self-doubt — and how it has plagued her for years. She gets real and challenges you to do so too.As she play with her new challenge, she identifies three steps to analyzing self-doubt. Give them a try.* Name a weak pattern that is holding you back from doing what you really want to do.* Sit down with it and have a grown up conversation.* Explore what this weakness feels like when it takes hold of you. For example, my gut clenches, I get hot, my throat closes etc.As Cara explains, getting real about our weaknesses is the direct path to being free of them. Find the courage to see your kryptonite today. Name them out loud. Get to know what they feel like in your body and mind.Drop your kryptonite today and you may well feel like putting on your cape and flying.Onward and upward.SaveSaveSaveSaveSaveSaveSaveSaveSaveSaveSaveSaveSaveSaveSaveSaveSaveSaveSaveSaveSaveSaveSaveSaveSaveSaveSaveSaveSaveSaveSaveSaveSaveSaveSaveSaveSaveSaveSaveSaveSaveSaveSaveSaveSaveSaveSaveSave17 min
- #77: The Undercurrent of Being AliveDiscover the power and purity of primordial intelligence.Imagine an all-pervading intelligence that moves through every cell of your being — an undercurrent of aliveness that fuels your fire. Most of all, this deeply loving energy is not only nurturing and patient, but is also fearless, unwavering and fiercely pure. In this episode Cara tenderly speaks about the recent death of her father and her life-changing intimacy with primordial intelligence. In addition she describes how the natural world is sourced from this undercurrent of energy. Especially relevant is how, by leaning in and letting go you too can access this deeply powerful and peaceful source of aliveness. Have your tissues ready.SaveSaveSaveSaveSaveSaveSaveSaveSaveSaveSaveSaveSaveSaveSaveSaveSaveSaveSaveSaveSaveSaveSaveSaveSaveSaveSaveSaveSaveSaveSaveSaveSaveSaveSaveSaveSaveSaveSaveSaveSaveSaveSaveSaveSaveSaveSaveSave20 min
- #77: The Undercurrent of Being AliveDiscover the power and purity of primordial intelligence.Imagine an all-pervading intelligence that moves through every cell of your being — an undercurrent of aliveness that fuels your fire. Most of all, this deeply loving energy is not only nurturing and patient, but is also fearless, unwavering and fiercely pure. In this episode Cara tenderly speaks about the recent death of her father and her life-changing intimacy with primordial intelligence. In addition she describes how the natural world is sourced from this undercurrent of energy. Especially relevant is how, by leaning in and letting go you too can access this deeply powerful and peaceful source of aliveness. Have your tissues ready.SaveSaveSaveSaveSaveSaveSaveSaveSaveSaveSaveSaveSaveSaveSaveSaveSaveSaveSaveSaveSaveSaveSaveSaveSaveSaveSaveSaveSaveSaveSaveSaveSaveSaveSaveSaveSaveSaveSaveSaveSaveSaveSaveSaveSaveSaveSaveSave20 min
- #76: Why Mindfulness Matters with Cheryl JonesWhy mindfulness matters and how it helps to reduce stress and be happy.Join Cara and mindfulness teacher Cheryl Jones for a casual conversation that offers an inside view about how meditation has changed their lives. Learn how to notice your busy mind, shift beyond over-thinking and the importance of getting out of living in a chronic state of stress reactivity. You'll also discover how awareness of breathing can help you get back to rest-and-digest so you can arrive with clarity and calmness in the moments of your day.This episode is Part 1 of a 3-Part Series. Go to YouTube for Parts 2 & 3.Find out more about Cheryl Jones on her websiteOn The Verge app iTunes and Google Play.Check out the my book On The Verge: Wake Up, Show Up, and ShinePlease review my podcast on iTunes and help more people find their way to living on the verge!SaveSaveSaveSaveSaveSaveSaveSaveSaveSaveSaveSaveSaveSaveSaveSaveSaveSaveSaveSaveSaveSaveSaveSaveSaveSaveSaveSaveSaveSaveSaveSaveSaveSaveSaveSaveSaveSaveSaveSaveSaveSaveSaveSaveSaveSaveSaveSave22 min
- #76: Why Mindfulness Matters with Cheryl JonesWhy mindfulness matters and how it helps to reduce stress and be happy.Join Cara and mindfulness teacher Cheryl Jones for a casual conversation that offers an inside view about how meditation has changed their lives. Learn how to notice your busy mind, shift beyond over-thinking and the importance of getting out of living in a chronic state of stress reactivity. You'll also discover how awareness of breathing can help you get back to rest-and-digest so you can arrive with clarity and calmness in the moments of your day.This episode is Part 1 of a 3-Part Series. Go to YouTube for Parts 2 & 3.Find out more about Cheryl Jones on her websiteOn The Verge app iTunes and Google Play.Check out the my book On The Verge: Wake Up, Show Up, and ShinePlease review my podcast on iTunes and help more people find their way to living on the verge!SaveSaveSaveSaveSaveSaveSaveSaveSaveSaveSaveSaveSaveSaveSaveSaveSaveSaveSaveSaveSaveSaveSaveSaveSaveSaveSaveSaveSaveSaveSaveSaveSaveSaveSaveSaveSaveSaveSaveSaveSaveSaveSaveSaveSaveSaveSaveSave22 min
- #75: Tending to Self. Drop Below Busy.Is being busy worth it?Beneath the busyness lies the space where we know exactly what we need to feel great. The problem is that we rarely take the time to pause and drop below the noise. In this episode Cara talks about what she learned about tending to the self on a recent retreat and how she’s learning to self-care and listen to her deepest needs for stillness and silence. She offers tips on how tend to your self right away.Episode #74: Energy Bank Account - Is yours full or empty?Episode #25: What’s Working. What's Not.Episode #67: Be the Guardian of You.On The Verge app iTunes and Google Play.Check out the my book On The Verge: Wake Up, Show Up, and ShinePlease review my podcast on iTunes and help more people find their way to living on the verge!SaveSaveSaveSaveSaveSaveSaveSaveSaveSaveSaveSaveSaveSaveSaveSaveSaveSaveSaveSaveSaveSaveSaveSaveSaveSaveSaveSaveSaveSaveSaveSaveSaveSaveSaveSaveSaveSaveSaveSaveSaveSaveSaveSaveSaveSaveSaveSave14 min
About Sparked!
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Start your day steady and ready. Sparked delivers daily bursts of motivation from author and performance coach Cara Bradley. Through quick, powerful messages, real stories, and proven tools, you’ll…
feel grounded, confident, and ready to take bold action. Tune in to discover how calm focus and inner strength can transform your day—and your life.