Striving From Stillness

A candid conversation about trying something new even when it’s scary and the secret to aligning or discovering with your purpose. 

In this episode, I mention that I was interviewed by Jaymi Heimbuch from Impact Podcast and how it was a surreal and exciting opportunity. If you would like to listen to the interview I encourage you to check it out.  

Impact’s Episode link: https://JaymiH.com/131

Impact's episode description: Strategies for Coping with Stress

Today is February 14th, and for many, this Day of Love is a reminder to take some time for ourselves.​​​​​​​​

​​​As conservation photographers, we all carry a strong emotional load with our projects. Taking time to practice self-love and self-care is essential.​​​​​​​​

​​​​​​​​So, today on the podcast is Anna Pantano (@intentionalliving.annapantano), an expert in mindfulness, stress reduction, and tools to help step out of tough moments.​​​​​​​​

​​​​​​​​Anna tells us her techniques + advice for managing the stress that comes along with constantly juggling multiple tasks.​​​​​​​​

​​​​​​​​Whether you're struggling with feeling mentally drained from a big workload or emotionally heavy projects, learning how to unplug and check in with yourself is essential.​​​​​​​​

​​​​​​​​Dive into this calming opportunity here: https://JaymiH.com/131

CONNECT WITH ANNA

Follow me on IG and FB: @intentionalliving.annapantano  

Connect on LinkedIn: https://www.linkedin.com/in/anna-pantano/

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

This podcast episode will discuss a powerful transition technique that can help you maintain your focus, productivity, and energy throughout the day. The technique is quick and simple and can be used during micro-breaks (discussed in last week's episode) or during any transition throughout your day. 

The episode will go over the steps for the technique and I encourage you to play with this practice to find your own rhythm and what works best for you. In addition to helping with focus, productivity, and energy this practice can help you feel more connected to the people you encounter throughout the day and decrease the amount of time you spend in the stress response.

CONNECT WITH ANNA

Follow me on IG and FB: @intentionalliving.annapantano  

Connect on LinkedIn: https://www.linkedin.com/in/anna-pantano/

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

Harness the power that your heart has to calm the entire nervous system during this special Valentine’s Day Meditation. In this episode, you will be gently guided to bring your heart into coherence and given the opportunity to tap into the wisdom your heart holds for you. Learning to bring your heart into coherence helps strengthen the immune system and can also give you access to a powerful way to make decisions that are truly aligned with who you are when your thinking brain is struggling to find clarity.

Grab a pen and paper if you would like to make note of the wisdom your heart shared and find a quiet space for about 15 minutes to enjoy this guided practice.

CONNECT WITH ANNA

Follow me on IG and FB: @intentionalliving.annapantano  

Connect on LinkedIn: https://www.linkedin.com/in/anna-pantano/

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

• About some of the studies done on high performers and productivity that found micro-breaks are a key component to maximizing productivity.
• Several ways to take a micro-break and what to avoid doing during these breaks.
• Guidance on how to start and maintain this habit.

• High Performance Institute: https://www.highperformanceinstitute.com
• The Energy Project: https://theenergyproject.com
• GoNoodle: https://www.gonoodle.com
• Insight Timer, a meditation app.

CONNECT WITH ANNA

Follow me on IG and FB: @intentionalliving.annapantano  

Connect on LinkedIn: https://www.linkedin.com/in/anna-pantano/

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, we discuss how to connect to your Inner Resource which can provide peace, calm, strength or a sense of safety in times of stress, anxiety, depression, and overwhelm. Through this guided practice, you can discover and/or strengthen your connection to your inner resource so that it will be there to support you when you need it.  

After you have listened the first time you may want to jump straight to the Inner Resource Guided Practice. The practice starts at 4 minutes and 15 seconds and ends at approximately 15 minutes.

Grab a pen and paper to make notes, expand on or deepen the connection to your Inner Resource after the guided practice.

The Inner Resource was first introduced to me during my training with Warriors at Ease, a Trauma Sensitive Yoga and Meditation for Military Members and First Responders.

RESOURCE:

To learn more about Warriors at Ease visit https://warriorsatease.org

CONNECT WITH ANNA

Follow me on IG and FB: @intentionalliving.annapantano  

Connect on LinkedIn: https://www.linkedin.com/in/anna-pantano/

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

You don’t need to attend a yoga class to access one of the biggest benefits of doing yoga. In less than five minutes you can gently guide your nervous system out of its stress response into the parasympathetic nervous system where it has the opportunity to rest, digest and repair damage done by being in chronic stress. There are numerous benefits of being in the parasympathestic system frequently throughout your day such as strengthening your immune system, increased focus and productivity, as well as less reactivity and a higher capacity to respond thoughtfully. These benefits can occur when you link breath to movement which naturally works with your nervous system to bring it out of fight, flight or freeze and into the parasympathetic nervous system. In this episode, you will learn three simple yet powerful ways to practice this on your own and why it can also help you get better sleep. 

IN THIS EPISODE, WE TALK ABOUT:

• Benefits of breathwork both for your mental health and overall fitness.
• Three simple ways to link breath to movement without stepping foot into a yoga studio.
• How stress effects sleep and why linking breath to movement throughout the day can help you sleep better.

RESOURCES

• Article, “Cortisol and Sleep” https://www.healthline.com/health/cortisol-and-sleep
• Article, “Yoga’s Breathtaking Effects: How to Breathe to during Half Sun Salutation”  https://experiencelife.lifetime.life/article/yogas-breathtaking-effects/

CONNECT WITH ANNA

Follow me on IG and FB: @intentionalliving.annapantano  

Connect on LinkedIn: https://www.linkedin.com/in/anna-pantano/

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

If you have ever heard yourself saying yes but felt a pit in your stomach, a tensing of the shoulders, or noticed you were clenching your jaw, that was your body trying to guide you to the best answer for that situation and moment. By learning to listen to our body we can start to make quick and confident decisions that truly align with the life we are trying to build and our “big yes”.

In this episode, you will learn how to start listening to your body or deepen your connection to what your body is trying to tell you when it is time to make a decision. This can be helpful in many situations but in this episode, we focus on how you can begin to more confidently know if something is a ‘yes’ and supports the life you want to create or needs to be a ‘no’ or ‘not right now’ answer. 

IN THIS EPISODE, WE TALK ABOUT:

• The not-to-do list and how learning to listen to our body can make deciding what we will say ‘yes’ to or ‘no' much easier.
• Explore a guided practice that allows you to learn what signals your body is giving you when something is not a good fit for you.
• The guided practice is an additional tool that is different from a traditional body scan but also allows you to learn how to listen to your body’s wisdom.

CONNECT WITH ANNA

Follow me on IG and FB: @intentionalliving.annapantano  

Connect on LinkedIn: https://www.linkedin.com/in/anna-pantano/

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

Life is too short to spend it doing things that are not aligned with your ultimate goals, values, and priorities in life. In this episode, learn how to take control of your calendar so you can spend more of your days doing what you love, honoring your values, and aligning with what matters most to you.  Add a not-to-do list to your planning ritual while anchoring in your BIG YES to make saying no or not right now easier.

IN THIS EPISODE, WE TALK ABOUT:

• Learn the key culprit to being overwhelmingly busy.
• Honor your priorities by being intentional about what is on your calendar.
• Discover how to use a not-to-do list and have the courage to say no when you need to. 

RESOURCES:

• Next week’s episode, (episode 15) will help you discover how you can listen and learn from the wisdom your body is sharing with you to make it easier to make decisions quickly.

Questions you could ask yourself to gain clarity around your BIG YES:

• If I could wave a magic wand and I had no obligations, no one expecting anything of me and I knew I would succeed at whatever I decided to do… 
  • What would I do with my days? 
  • Who would I spend it with? 
  • What projects or hobbies would I work on? 
  • Is there something I have always dreamed of doing but haven’t yet?  
• If I looked back at my life during the last few weeks of my life… 
  • What moments would I savor?
  • What would I be proud of?
  • What would I either not remember or even regret spending time doing?

CONNECT WITH ANNA

Follow me on IG and FB: @intentionalliving.annapantano  

Connect on LinkedIn: https://www.linkedin.com/in/anna-pantano/

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

Learning to manage our nervous system and stress response is often one of the key components missing when it comes to achieving our goals, and New Year's resolutions, or making a new intention a reality. Until we learn to manage the stress response we can easily be pushed off track by procrastination and other self-sabatoging behaviors that all stem from our body's natural tendency to try and protect us when we start to step out of our comfort zone.

In today's episode, you will learn a powerful breathing technique that will help calm the nervous system,  while increasing focus and attention so you can keep moving forward on those big (and small) goals that will ultimately lead to the positive change you need to make to have a life you love living.


IN THIS EPISODE, WE TALK ABOUT:

• One key component of self-sabatoge when it comes to creating lasting change and how to stop it from happening
• Square Breath Technique, a technique that calms the nervous system while increasing focus, attention and energy.

CONNECT WITH ANNA

Follow me on IG and FB: @intentionalliving.annapantano  

Connect on LinkedIn: https://www.linkedin.com/in/anna-pantano/

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

Setting intentions is a powerful practice that can help you make and achieve goals that are truly aligned with who you are. This guided meditation can help you connect deeply to what really matters to you and makes it easier to set intentions that will guide you to be more authentically you while also making it easier to make decisions.

I encourage you to be open to what comes up for you during this guided practice. Don’t overthink it, and grab a pen and paper to write down any insights that you may have.

This is a wonderful practice to do whenever you come to a crossroads in your life and is a fun one to do during the transition to the New Year BEFORE you start to make goals and resolutions.

CONNECT WITH ANNA

Follow me on IG and FB: @intentionalliving.annapantano  

Connect on LinkedIn: https://www.linkedin.com/in/anna-pantano/

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