I appreciate you more than you know and I will be taking a short break to focus on family over the holiday season. I hope you will have many moments of joy, wonder, and awe.

In this episode, I say a temporary goodbye and tell you about a wonderful book that I am reading. It is a perfect reminder of why pausing and connecting to awe not only is enjoyable but is actually extremely good for us and society in general. We could all use a little more wonder in our life and I sincerely hope you will experience it many times over the next several weeks.   

I encourage you to scroll through the last 60 episodes and listen to whatever catches your attention or will support you during this busy season.

Can't wait to be back sharing what I love and KNOW intimately can help you thrive in this beautiful thing we call life.

Happy Holidays and Cheers to a New Year!

✅ Book I recommended in the episode: 

Awe: The New Science of Everyday Wonder and How It Can Transform Your Life by Dacher Keltner

💖 Link to receive your free pdf copy of the "Mindful Moment Map":

https://welcoming-math-52904.myflodesk.com/mindful-moment
 

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This podcast teaches you a simple yet effective way to self-soothe.  This technique is an easy way to reduce anxiety, and stress while increasing your mental and emotional capacity.

RESOURCES:

https://www.healthline.com/health/mental-health/havening

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Connecting to gratitude has a long list of benefits for us and those we spend time with.  You don't have to have something big to be grateful for either to express it and gain from the practice. 

In this mediation, we explore being grateful for the little things and even for those things that may cause frustration or annoyance. In almost every situation, gratitude is possible. 

This meditation works best in your favorite indoor space but it is also possible to use your imagination to take you there.

👉🏼 want to learn more about why gratitude is such a powerful practice and how to amplify the experience? Check out these previous episodes on the subject. 

• Episode 7 (Season 1) released December 1, 2022: "Gratitude: A Simple Way to Change Your Life"
• Episode 8 (Season 1) released December 8, 2022: "10X Your Gratitude Practice - Mindful Moment"

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Thank you for listening to the Striving From Stillness Podcast

Emotions come in waves, yet many of us avoid the challenging ones fearing that we will get overwhelmed or stuck in them.  However, stuffing and avoiding emotions comes at a cost. Negative emotions silently drain our energy, make us agitated and reactive, or even worse, can eventually make us physically ill.

If you haven't mindfully explored your emotions yet and how they show up in your body (or even if you have), this episode's meditation will safely guide you through connecting to a mildly stressful emotion, witnessing how it shows up for you and then gently guide you to shift into a more positive state. 

By practicing processing and witnessing our emotions with curiosity we can help increase our capacity to deal with the hard stuff making us more resilient when a crisis occurs while also giving us the ability to more deeply connect to joy.

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To learn more visit:  www.annapantano.com

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Thank you for listening to the Striving From Stillness Podcast

In this episode, you will learn four simple ways to practice Mindfulness throughout your day while making it easier to remember to do because they have one thing in common.  

Practicing Mindfulness frequently, even in short bursts can help strengthen the immune system, calm the nervous system, and aid in the ability to respond thoughtfully versus react in tough situations. 

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To learn more visit:  www.annapantano.com

Have questions you want me to address on the show?   Email me at [email protected]

Thank you for listening to the Striving From Stillness Podcast

In this episode, you will learn why we can get stuck no matter how much information, techniques, and productivity tools we learn. The good news is, there is something you can do about it.

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Thank you for listening to the Striving From Stillness Podcast

✨Stressed? Anxious?  Overwhelmed? Give this simple yet effective technique a try to connect to calm the nervous system and cultivate inner peace.

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To learn more visit:  www.annapantano.com

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Thank you for listening to the Striving From Stillness Podcast

This 14 minute meditation can help you drift off into sleep more easily.  Once listened to a couple times the technique can be done on your own without the audio to guide you.

RESOURCE

✨Grab your FREE "Sleep-Well Guided Meditation" with the link below✨

https://welcoming-math-52904.myflodesk.com/sleep-well

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Thank you for listening to the Striving From Stillness Podcast

If you haven't experienced the magic yet that can occur when you integrate a meditation practice into your life, I encourage you to give it a try. 

Meditation is not only about the 15 minutes you spend doing it. It is also about the positive changes that can occur when a practice is part of your life. 

In this episode, you will get some quick tips to help you get going or reengage with a meditation practice and have the opportunity to practice a mindful heart-based meditation for 5 minutes so you can experience how easy it can be to start bringing more Mindfulness and calm into your day.   

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To learn more visit:  www.annapantano.com

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Thank you for listening to the Striving From Stillness Podcast

According to the American Lung Association, the average amount of air we can hold is 5 to 6 Liters, almost 3 large soda bottles of air however, during the typical breath the average person is only breathing in about half a Liter of air per breath!

Lung capacity plays an important role in our immune system and energy levels as well as aiding in our ability to breathe easier when exercising or exerting physical effort.

In today's episode learn an easy way to start to expand your lungs' breath capacity while strengthening your immune system, lowering your stress, and replenishing your energy.

Anna takes you step by step through the Three-part Breath Yogic breathing method which is also known as Dirgha Pranayama.

Tips & Guidelines: 6:01 minutes in

Three-part Breath Practice starts at: 9:30 minutes

RESOURCES:

Article: “Increasing Lung Capacity”  https://www.drmayankshukla.com/increasing-lung-capacity/

Article: “Lung Capacity and Aging” on American Lung Association https://www.lung.org/lung-health-diseases/how-lungs-work/lung-capacity-and-aging#:~:text=Did%20you%20know%20that%20the,decline%20gradually%20as%20you%20age

CONNECT WITH ANNA

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To learn more visit:  www.annapantano.com

Have questions you want me to address on the show?   Email me at [email protected]

Thank you for listening to the Striving From Stillness Podcast