Striving From Stillness

Setting intentions is a powerful practice that can help you make and achieve goals that are truly aligned with who you are. 

In this episode, learn the difference between goals and intentions. Explore why setting intentions can be so powerful in making changes in your life that are sustainable and hear examples of how I have applied this impactful practice in my own life. Then learn simple techniques to keep the intentions in the forefront of your mind so you can continue to grow all year.

IN THIS EPISODE, WE TALK ABOUT:

• The difference between goals and intention setting.
• How intentions can guide your actions making truly sustainable change possible.
• Simple techniques to remind yourself to come back to your intentions again and again to cultivate the opportunity for lasting positive change in your life.

RESOURCES:

Brendon Burchard’s book, High Performance Habits

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

Join me as we explore the Loving-Kindness Meditation that can help you decrease criticism, feel more positive emotions, have less destructive thoughts, reduce physical pain symptoms and increase your overall motivation and focus. 

Today’s Mindful Moment practice is a perfect meditation for any time of year, but especially during the busy holiday season, it can help you step out of the busyness and tap into the joy, love, and magic that is available during this special time of year.  

If you enjoy this episode and would like a copy of the guided meditation only, without the podcast intro/outro and additional instruction please click on the “Grab your FREE Loving Kindness Meditation” link below.

IN THIS EPISODE, WE TALK ABOUT:

• A brief summary of the benefits and what to expect during the guided meditation.
• Practice the guided Loving-Kindness Meditation

RESOURCES

Article from Positive Psychology, “ What is Loving-Kindness Meditation”.  The article includes four meditation scripts for the practice.

https://positivepsychology.com/loving-kindness-meditation/

Grab your FREE Loving Kindness Meditation Here: https://view.flodesk.com/pages/63a3523755ae1c1c93f4a403

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

From freeing up time and energy to improving your relationships and so much more, we take a closer look at why learning to listen to your body's wisdom is key to living a vibrant and intentional life. Understanding what your body is trying to tell you can help you create more peaceful relationships, decrease stress and make it easier to confidently make decisions. Although doing formal body scans is one way to accomplish learning what your body is trying to tell you, in this episode, we will explore many other ways to easily and quickly develop this skill.

WHAT YOU WILL LEARN IN THIS EPISODE:

• You will learn about the benefits of doing body scans, why it matters, and other simple ways to increase your body wisdom.
• A closer look at how knowing what your body is trying to tell you will improve your relationships and help you make quick confident decisions that are aligned with exactly who you want to be.

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

Do you struggle to feel truly grateful when trying to practice gratitude? In this episode, we will explore a couple of add-ons to your gratitude practice so you can maximize the benefits of practicing gratitude. 

You will be guided through a process that will help you open the heart space, making it easier to connect fully to things you can appreciate in your life. This technique may also be used simply by thinking through the prompts if you prefer non-meditative practices. 

IN THIS EPISODE:

• We talk about not waiting until something devastating happens to commit to a gratitude practice.
• Guided Meditation practice to open up the heart and boost the amount of gratitude you feel during your practice which will ultimately increase the benefits you receive.
• Suggest how you may take gratitude into your day.

BEFORE PRACTICING GRATITUDE

• Think about a loved one, it can be an animal if this is easier for you. 
• Think of a favorite memory: a vacation, a special moment, or something that really touched your heart.

RESOURCES

• To learn about the benefits of gratitude and ways to practice it, check out Striving From Stillness’ 7th Episode, “Gratitude: A Simple Way to Change Your Life”.

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

Living a life full of gratitude will positively affect your life more than almost any other practice you can integrate, yet it is a practice that many people struggle with doing consistently. In this episode,  we will explore the many benefits of gratitude, ways to practice and how you can bring it into the holidays and beyond. 

WHAT YOU WILL LEARN IN THIS EPISODE:

• You will learn about the seven-plus benefits of gratitude.
• Several ways to practice gratitude, including a few examples of what you can do no matter how busy you are.
• Different ways to integrate gratitude during the holidays or any other busy time of year.

Seven Benefits of Gratitude:

1. Improves your physical health
2. Reduces toxic emotions, 
3. Improves relationships or your chances for one.
4. Enhances empathy and reduces aggression.
5. It may improve sleep.
6. Helps reduce social comparisons leading to higher self-esteem. 
7. And it can increase our mental strength as well as aid with overcoming trauma

Ways to Practice Gratitude:

1. Gratitude journal or list
2. Express appreciation to others via letter, text, phone, or in person.
3. Silently thank those around you that provide everyday services that we often don’t notice.
4. Start a new family ritual by sharing what you are thankful for, creating a gratitude jar, or expressing words of appreciation every evening.

Deepen your knowledge about happiness and how it helps you achieve more by reading The Happiness Advantage by Shawn Achor. 

Article Resource: “7 Scientifically Proven Benefits of Gratitude” by Amy Morin

Link to article:

https://www.psychologytoday.com/us/blog/what-mentally-strong-people-dont-do/201504/7-scientifically-proven-benefits-gratitude

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

With this easy breath practice you can signal to your body that you are safe and it is ok to relax. Intentionally elongating the exhale allows the nervous system to quickly calm down. Often you will start to feel the effect in less than two minutes especially if you practice it regularly. 

In this podcast I guide you through a four count inhale and a six count exhale with and without two count breath holds. There is nothing magical about the count numbers. The only important part is that the exhale is longer than the inhale. Do not do breath holds if you are pregnant. If your lung capacity allows it, it can be impactful to double the exhale, e.g. four count inhale and eight exhale versus a six count exhale. Always listen to your body and allow your breath to return to its natural rhythm if you start to feel uncomfortable of light headed. 

Once you are comfortable with the longer exhale breath you can add intentional thoughts to the breath. For example, you could inhale a positive thought such as love, peace, ease or gratitude and exhale whatever challenge you are dealing with such as stress, anxiety, worry or fear. This addition both helps with keeping the mind focused and occupied so you can stay present during the practice and aids in bringing in positive feelings while releasing any less desirable ones.

IN THIS EPISODE I SHARE A LONGER EXHALE BREATH PRACTICE AS A QUICK WAY TO DESTRESS: 

• This practice can be done sitting or laying down.
• Feel free to close your eyes or keep them open. If you choose to keep them open, soften your gaze, maybe find something in front of you to focus on.
• Make your exhales longer than the inhales. Breathholds are optional.
• Practice frequently to maximize its effectiveness when you need it. 
• Once you are comfortable with the rhythm, you can easily do this breathing technique anywhere, even when in the middle of a stressful meeting, to keep you calm, clear headed and focused

REFLECTION:

• How did you feel before practicing?
• How did you feel after taking several breaths where the exhale was longer?
• What feelings or thoughts would you like to bring more of into your life? Try thinking of one during your inhales?
• What experiences or thoughts would you like to release? Try releasing one of these during your exhales.

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

Paying attention to the different sensations in our body is one of the key ways we can step into the present moment. At a minimum this practice allows us to step out of the thinking brain so we can become more aware of what is going on in our body and what it may need.  Body Scans have the ability to calm our nervous system and help us access the parasympathetic nervous system where we rest, repair, and digest our busy day. In this episode, you experience a short guided body scan mindfulness meditation.  

IN THIS EPISODE I SHARE A SHORT BODY SCAN: 

• This practice can be done sitting or laying down.
• Feel free to close your eyes or keep them open. If you choose to keep them open, soften your gaze, maybe find something in front of you to focus on.
• Practice non-judgement of whatever you notice. There is no need to explain why you feel a certain way. Simply notice with curiosity.
• In this practice we start at the top of the head, but the order does not matter.
• Experience and sensations will change from day to day.

Reflection:

• How did you feel before practicing?
• How did you feel after the body scan?
• Was there anything your body was trying to tell you?

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 many ways we can choose how we experience and respond to our life. By learning a few key tools and applying them to specific situations you can turn frustration into ease. This episode explores what is happening in our brain that makes it difficult to stay positive and what we can do about it so we can live a more joyful, and fulfilling life.

WHAT YOU WILL LEARN IN THIS EPISODE:

• You will learn about the Reticular Activating System (RAS) and how it can help you shift your focus so you notice more of what is going well in your life versus what is going wrong.
• Discover what Negativity Bias is, why it exists and what we need to do so we are not overly focused on what is not right in our life.
• Hear examples of how to influence the RAS so you can be happier and feel more connected to the people in your life.

Five ways to influence the RAS:

1. Gratitude
2. Set an intention during common transitions
3. Ask yourself questions that purposely shift your focus to something more positive. You can set an alarm on your phone to remind you of this practice.
4. Create a feel-good folder with thank you notes you have received, photos of good memories, or loved ones that you cherish.
5. Notice your thoughts and replace the negative ones with positive thoughts.

Article Resource: “7 Scientifically Proven Benefits of Gratitude” by Amy Morin

Link to article:

https://www.psychologytoday.com/us/blog/what-mentally-strong-people-dont-do/201504/7-scientifically-proven-benefits-gratitude

Quote:
“Whether you think you can, or you think you can’t – you’re right.” ~Henry Ford

Resource: The work of Dr. Rick Hanson

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

Our breath is one of the key ways we can step into Mindfulness. It has the ability to calm our nervous system and help us access the parasympathetic nervous system where we rest, repair, and digest our busy day. In this episode, you will learn a little more about breathwork and have the opportunity to practice a few different ways to notice it. Noticing the breath brings us into the present moment quickly and allows us to easily practice Mindfulness at any time and anywhere.

IN THIS EPISODE I SHARE THAT YOU CAN NOTICE YOUR BREATH BY: 

• Checking in with the quality of the breath. Is the breath quick, slow, shallow or are you holding your breath?
• Feeling the chest and belly rise and fall. Check in with the gentle expansion and contraction of the front and back body.
• You can use one hand on the belly and one hand on the heart space to feel the rise and fall.
• Temperature of the air coming in and out of the nose.
• Notice the pause at the top of the inhale and the pause at the bottom of the exhale.

Reflection:

• How did you feel after practicing?
• Which way of noticing the breath did you enjoy the most?

Set an intention:

• When will you practice noticing the breath and which method will you use?

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 will explore  productivity and how Mindfulness can help us be more productive, focused and creative. Although the rise in popularity around self-care, mindfulness and rest is wonderful and necessary, there is also a shadow side to making production the enemy. Discover how over emphasizing ease and flow can actually hinder us in making a positive impact. 

Resources:

Are you ready to integrate Mindfulness into your day? With this free pdf guide learn how to quickly practice Mindfulness while you are at home, at work or running errands so you can start to feel the benefits of  Mindfulness no matter how busy you are. Guide includes 20 ways to easily iterate Mindfulness into your day.

Grab your free Mindful Moment Map pdf:  https://bit.ly/3tlW5l2

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