When you reflect on 2024, what lessons did this year hold for you? 

As we get closer to closing the chapter on 2024, Elizabeth Mintun shares in this episode her personal reflections of this year. She explores a strengths and resilience-based approach to mindful, sustainable intention-setting as an alternative to new year’s resolutions. She also shares a creative reflection exercise she tried with her mentor to spark some energy, joy, and clarity around the new year. Give it a try and see what comes alive for you! 

Key Takeaways: 

• Setting intentions can offer a guiding principle that can be more sustainable over time than a punitive and shame-based goal or resolution. 
• We can learn from our resistance to moving forward with our intentions and/or goals.
• Journaling can be a helpful way to set aside time for reflection and notice what emerges. 

Resources

Free Journal Reflection Prompts: https://www.thecalmingground.com/reflection-prompts-selfcare

Free Guided Meditation: https://www.thecalmingground.com/free-guided-meditation

Episode 63: https://podcasts.apple.com/us/podcast/63-why-were-hard-on-ourselves-and-how-to-break-the-cycle/id1704337948?i=1000679166535

Contact Elizabeth here: [email protected]

Thank you for joining me on this reflective journey. May the coming year bring you growth, ease, and moments of deep connection. If this episode resonated with you, please leave a review or share it with someone who might find it helpful!

As the days grow shorter and colder, many of us dread the winter season. But what if winter holds hidden treasures we haven’t considered? What if our mindset could be the greatest barrier to finding joy and nourishment in this season?

In today's episode, Elizabeth Mintun explores the concept of wintering. In the northern hemisphere, as we approach winter solstice - the shortest and darkest day of the year - she shares insights into how we can reframe our perspective on winter and uncover its gifts. From biological rhythms to the restorative potential of darkness, she walks you through ways to embrace this season with curiosity and intention.

Key Takeaways: 

• Embrace rest as a natural rhythm of the season. Try catnaps or one-minute breathing “resting” pauses during your day.
• Create a cozy atmosphere with candles or warm lighting.
• Hygge-inspired practices can bring comfort and mindfulness into your daily life.

Resources

https://www.thecalmingground.com/opt-in

https://www.thecalmingground.com/free-guided-meditation

https://www.amazon.com/Wintering-Power-Retreat-Difficult-Times/dp/0593189485/ref=pd_lpo_d_sccl_1/133-3817138-6764125?pd_rd_w=8vK6U&content-id=amzn1.sym.4c8c52db-06f8-4e42-8e56-912796f2ea6c&pf_rd_p=4c8c52db-06f8-4e42-8e56-912796f2ea6c&pf_rd_r=6JQ58GNFDFGC39F0BN5D&pd_rd_wg=0H2vT&pd_rd_r=63ab5abf-a5e5-43e4-afd8-8eef0dbc6d96&pd_rd_i=0593189485&psc=1

I’d love to hear your thoughts on wintering and how you plan to shift your mindset this season. Feel free to reach out:

• Email: [email protected]
• Social: @thecalmingground on Facebook & Instagram

Research sources for this episode: 

 "Winter Health: How to Cope with Seasonal Depression." The Independent, 6 Dec. 2024, https://www.independent.co.uk/health-and-fitness/winter-health-seasonal-depression-light-b2646316.html.

Walton, Alice G. “Dreading a Dark Winter Lockdown? Think Like a Norwegian.” The Guardian, 26 Sept. 2020, https://www.theguardian.com/science/2020/sep/26/dreading-a-dark-winter-lockdown-think-like-a-norwegian.

Warner, Kelsey. “What Is Hygge? 13 Ways to Practice This Danish Lifestyle Trend at Home.” SELF, 2 Dec. 2020, https://www.self.com/story/practicing-hygge-danish-lifestyle.

What if you are already good enough, just the way you are?

In today's episode, Elizabeth Mintun delves into a profound truth: that we don’t need to be fixed. She suggests that the struggles we experience are adaptations to our own unique nature and life experiences, rather than evidence of our brokenness. Elizabeth uncovers the top 5 reasons she has found that people are unkind to themselves, offers research-backed perspectives, and shares practical ways to cultivate kindness and self-compassion. 

Key Takeaways: 

• Many people fear self-compassion will reduce motivation. 
• Because so many of our negative and harsh self-talk is automatic, we may not even realize when we’re doing it. 
• Lack of self-awareness can create barriers to moving towards greater self-acceptance. 

Resources

https://www.thecalmingground.com/free-guided-meditation

In this episode, Elizabeth quotes from these sources:

https://selfcompassion.web.unc.edu/what-is-self-compassion/what-self-compassion-is-not/

https://www.forbes.com/sites/womensmedia/2021/01/15/the-benefits-of-resting-and-how-to-unplug-in-a-busy-world/

https://sites.lifesci.ucla.edu/psych-pia/2020-10-15-using-self-compassion-to-reduce-negative-self-talk/#:~:text=o%20Self%2Dcompassion%20involves%20recognizing,will%20take%20time%20to%20cultivate

https://www.health.harvard.edu/blog/break-free-from-3-self-sabotaging-ants-automatic-negative-thoughts-202211082847

https://mindfulhealthsolutions.com/the-psychology-of-comparison-why-we-do-it-and-how-to-stop/#:~:text=Reduced%20Self%2DWorth,experience%20persistent%20negative%20self%2Dtalk

https://pmc.ncbi.nlm.nih.gov/articles/PMC2790748/#:~:text=In%20a%20study%20of%20self,the%20development%20of%20self%2Dcompassion

Have you ever felt that a significant life change or an experience of grief and loss taught you about love or connection?

In this episode, Elizabeth Mintun explores grief with returning guest Edie Gudaitis, the CEO & founder of Edie Gudaitis Wellness. Edie shares her story and perspective on how the loss of her mother, along with other significant losses and life changes, led her to a deeper understanding of love, courage, and her connection to self and others. Edie is certified in yoga and breathwork, she is a best selling author, a meditation facilitator, and a wellness coach. Edie supports clients through retreats, workshops, public speaking, writing, and podcasting on “The Stress DETOX Podcast”. 

Key Takeaways: 

• The wisdom beneath the layers: we can think of grief as an “onion,” a process of peeling back layers of emotions - fear, anger, sadness - arriving at love.
• Grief and courage: it can be helpful to understand courage as a "heart word" and how it allows us to hold fear and move through it with love.
• Connection beyond loss: at times being in nature and engaging in practices such as meditation or prayer can help us experience connection to ourselves and to those we have lost. 

Connect with Us:

We’d love to hear your reflections or stories of transformation. Share your thoughts with us @Thecalmingground on IG or Facebook or tag us on social media using #CalmingGroundPodcast.

Resources

https://www.thecalmingground.com/free-guided-meditation

Connect with Edie on IG: @ediegudaitis.wellness

Connect with Edie on LI: Edie Gudaitis

 Self led programs: https://ediegudaitiswellness.com/online-programs/

Mexico Retreat: https://ediegudaitiswellness.com/international-retreats/

Workplace Wellness: https://ediegudaitiswellness.com/employee-wellness/

1-on-1 Coaching - Stress and / or Grief:

https://ediegudaitiswellnessbookinglink.as.me/schedule/3fab735c/appointment/43794315/calendar/4399336?appointmentTypeIds%5B%5D=43794315

https://www.amazon.com/Grieving-Brain-Surprising-Science-Learn/dp/0062946234

What does it mean to live from the heart?

In this episode, Elizabeth Mintun is joined by coach, author, facilitator, and TEDx speaker Christine Samuel. Christine shares her journey of personal transformation and addresses the importance of self-awareness, curiosity, and shifting from analytical, head-centered thinking to heart-centered awareness.  She explores how this approach can enable deeper connections with ourselves and others. She also offers practical exercises to embody this awareness and touches on the profound realizations that come from observing judgment and embracing the interconnected nature of human experiences.

Key Takeaways:

• Awareness as a catalyst for change: Transformation begins with self-awareness and the desire to break out of habitual thinking patterns.
• The heart space is a place of gentle holding where all emotions and thoughts are welcome: living more often from this space allows us to navigate complex feelings without judgment, promoting deep listening and genuine connection.
• A reminder of our power: Christine emphasizes the power of choosing our response to experiences and owning our emotions. 

Resources

https://christinesamuel.ca/

https://www.innerworkmatters.com/

IG: https://www.innerworkmatters.com/

Book:https://mybook.to/theheartspace

TEDx talk: https://shorturl.at/eFSTI

Download a free chapter of the Heart Space book: https://christinesamuel.ca/

https://www.thecalmingground.com/10minute-morning-routine

How do we cope when our daily life stressors are compounded by events over which we have no sense of control?

In today's episode, Elizabeth Mintun delves into how global uncertainty, marked by economic, environmental, and political shifts, affects our emotional and mental well-being. She explores the unique blend of grief and fear that arises when the world feels unpredictable, and addresses how to acknowledge these intertwined emotions, why they matter, and what steps you can take to navigate through them to find resilience and hope.

Key Takeaways:

• Grief can feel like losing both our map and our compass. 
• Often grief is closely linked with fear. 
• Grief and fear can be navigated not as foes, but as indicators of what matters most and opportunities to grow stronger and more connected.

Resources

https://www.thecalmingground.com/10minute-morning-routine

https://www.thecalmingground.com/reflection-prompts-selfcare

https://www.thecalmingground.com/free-guided-meditation

What does forgiveness truly mean, anyway? 

In this episode, Elizabeth Mintun dives into what forgiveness is, why it can be so challenging, and how it can be an act of self-care. The key message is that forgiveness is a process, not a one-time event, and encourages listeners to be gentle with themselves as they work towards greater peace and acceptance.

Key Takeaways:

• Forgiveness is not about forgetting or excusing harmful actions, but rather an intentional decision to let go of the weight of uncomfortable feelings.
• Holding onto resentment can lead to chronic stress and negatively impact physical and mental health.
• Forgiveness is a journey, not a one-time event, so it's important to be gentle with yourself throughout the process.

Resources

https://www.thecalmingground.com/reflection-prompts-selfcare

https://www.hopkinsmedicine.org/health/wellness-and-prevention/forgiveness-your-health-depends-on-it

https://www.mayoclinic.org/healthy-lifestyle/adult-health/in-depth/forgiveness/art-20047692#:~:text=Forgiveness%20doesn't%20mean%20forgetting,you%20go%20on%20with%20life

Have you ever experienced an empowering feeling when quitting a path that no longer served you? 

In this episode, Elizabeth Mintun talks with therapist Anne Brady about the often-overlooked strength of knowing when to quit, how flexibility can empower us, and why self-kindness is essential in our journey toward a more balanced life. In this conversation, Anne explores the art of letting go with compassion, sharing insights on how to attune to our needs, respect our personal limits, and embrace change as a form of self-care.

Key Takeaways:

• Redefining Quitting: How quitting is not about failure but about making aligned choices that serve our growth and well-being. 
• The Power of Flexibility: Ways to approach goals with openness, embracing life’s twists and turns as opportunities to pivot and reassess.
• Practicing Self-Kindness: How to develop a self-compassionate mindset that supports us in navigating change with less guilt, shame, and/or self-criticism.
• Attuning to Inner Signals: How to recognize when it’s time to shift directions, release old commitments, or take a pause for self-care.

Resources

https://www.annebradylisws.com/

https://www.thecalmingground.com/reflection-prompts-selfcare

Schedule your free consultation with Elizabeth by emailing: [email protected] (deadline to reach out to schedule is 10/30/24 at 11:59pm PT)

https://www.thecalmingground.com/free-guided-meditation

Did you know that having a regular intentional morning self-care routine can create a lasting impact throughout your days? 

In this episode, Elizabeth explores the research behind morning rituals and routines and talks about the way even just a simple, brief mindful morning routine in an otherwise busy morning can make a huge difference. 

Key Takeaways: 

• Morning routines reduce stress and anxiety.
• A structured morning ritual (even a short one) can boost productivity throughout the day. 
• Having a consistent morning practice can improve mood, life satisfaction, mental wellbeing, and physical health. 

Resources

https://www.skilledsleeper.com/rhythm?aff_sub=&aff_sub2=&affiliate_id=4249926&cookiepreview=false&noautoplay=false&nopopup=false

https://www.thecalmingground.com/10minute-morning-routine

Schedule your free consultation with Elizabeth by emailing: [email protected] (deadline to reach out to schedule is 10/30/24 at 11:59pm PT)

https://www.thecalmingground.com/free-guided-meditation

Need a few moments to relax and unwind? 

As part of this week’s anniversary of The Calming Ground podcast, I am offering this meditation, which comes from Cari Beyerstedt’s interview back in October of 2023 (Episode 2). 

Enjoy! 

Resources

https://www.caribeyerstedt.com/ 

Schedule your free consultation with Elizabeth by emailing: [email protected] (deadline to reach out to schedule is 10/30/24 at 11:59pm PT)

https://www.thecalmingground.com/free-guided-meditation