In this episode of "Then, why don't you," we invite listeners into the enriching world of journaling for self-care and wellness. With a personal touch, the host shares their own journey, from childhood diaries to adult reflections, revealing the profound impact journaling has had on their mental and emotional well-being. The episode unfolds with insightful discussions on the therapeutic benefits of journaling, recounting moments where it played a pivotal role in navigating challenges and fostering clarity. Offering practical recommendations and thought-provoking prompts, the host guides listeners towards establishing their own meaningful journaling practices. The episode concludes with an encouraging message, urging listeners to embrace journaling as a flexible and valuable tool for self-discovery. Tune in to discover the transformative potential of putting pen to paper in nurturing a wildly beautiful life.

What journaling prompt do you want to answer today?

Remember to ask yourself: Then, why don't you?

We'd love to hear from you! Say 'hi' and share your stories at [email protected] or hangout with us on IG @thenwhydontyou

Focus: Exploring the self-care and wellness benefits of journaling

Segment 1: The Art of Journaling for Well-Being

• Highlights the therapeutic benefits of journaling for mental and emotional well-being
• Encourages listeners to consider making journaling a regular part of their self-care routine

Segment 2: Easy Actionable Recommendations for Journaling

1. Start with Gratitude
2. Morning Pages
3. Reflect on Challenges
4. Dream Journaling
5. Weekly Check-In

• Offers practical recommendations to kickstart a journaling practice

Segment 3: Writing Prompts for Deeper Reflection

1. What brings me joy?
2. A challenge I overcame and the lessons learned.
3. One thing I can do today to care for myself.
4. A person or experience I'm grateful for and why.
5. My aspirations and intentions for the upcoming month.

• Provides journaling prompts for deeper self-reflection

Closing Thoughts:

• Encourages listeners to incorporate journaling into their self-care routine
• Reiterates the podcast's challenge: Do more of what supports your well-being
• Expresses gratitude for joining the exploration of journaling for self-care and wellness

In this episode we’ll explore the self-care and wellness benefits of listening to favorite music. The episode delves into the emotional impact of music and its ability to reduce stress, setting the stage for easy actionable recommendations. Listeners are encouraged to create personal playlists, engage in mindful listening, dance it out, discover new tunes, and create a concert-like atmosphere at home. The closing thoughts reiterate the challenge of doing more of what brings happiness and invite listeners to indulge in the gift of music for their well-being. The podcast concludes with gratitude for joining the episode's journey and a reminder to keep listening to what makes the heart sing until the next episode.

What’s a new artist or genre you could try and add to your playlist today?

What could you listen to right now that would bring some joy into your life?

Remember to ask yourself: Then, why don't you?

We'd love to hear from you! Say 'hi' and share your stories at [email protected] or hangout with us on IG @thenwhydontyou

Show Notes: "Then, why don't you Listen to Your Favorite Music?"

Introduction:

• Focus: Exploring self-care and wellness through listening to favorite music

The Healing Power of Music

• Explores the emotional and scientific impact of music on well-being
• Encourages listeners to harness the healing power of music

Nurturing Your Soul with Personal Playlists

• Practical recommendation to create personal playlists for different moods and activities
• Highlights the transformative impact of curated soundtracks on daily experiences

Mindful Listening for Inner Harmony

• Encourages mindful listening for a deeper connection with music
• Promotes the experience of fully immersing oneself in the beauty of the music

Dance Your Cares Away

• Advocates for dancing as a joyful form of self-care
• Emphasizes the release of endorphins and the positive impact on well-being

Exploring New Melodies

• Challenges listeners to explore new artists or genres
• Highlights the potential for discovering hidden gems and expanding musical preferences

Concert Experience at Home

• Recommends creating a concert-like atmosphere at home
• Suggests dimming lights, using quality headphones, and fully immersing in the music

Closing Thoughts:

• Invites listeners to consider music as an act of self-love and self-care
• Reiterates the podcast's challenge: Do more of what brings happiness
• Expresses gratitude for joining the melodic exploration

Summary: In this episode listeners are invited to explore the transformative power of mindful walking. We explore the question of why one should go for a mindful walk, emphasizing its conscious choice to connect with the present and foster calm. The episode explores the benefits of mindful walking, including stress reduction and improved well-being, and provides practical recommendations for creating an enriching mindful walking experience. We encourage listeners to take mindful steps as a simple yet powerful choice for nurturing well-being, the episode concludes with gratitude for joining the solo journey and a reminder to try walking mindfully.

How can you incorporate mindful walking to your day?

Remember to ask yourself: Then, why don't you?

We'd love to hear from you! Say 'hi' and share your stories at [email protected] or hangout with us on IG @thenwhydontyou

Resources:

No Worries Amigo: Follow them IG @noworriesamigohikingclub to learn about upcoming hikes and check out their site for some great apparel https://noworriesamigo.com

Some of my favorite places to walk/hike:

• Castle Rock state park (love the rocks you can climb on and sit in!)
• Purisima Creek Redwoods Preserve (some trails are steep so choose wisely)
• Redwood Grove Nature Preserve (great local park with mini trails and spaces to just enjoy for a coffee or lunch without being too far from main roads)
• Mt Tam (budget extra time for this one. Its beautiful and there are so many trails to explore, you'll probably have to go back multiple times!)

Today's Focus: Exploring the transformative power of mindful walking

Opening Reflection:

• Discuss life's relentless pace and the chaos of responsibilities, deadlines, and distractions.
• Highlights the simple act of mindful walking as a powerful tool for grounding and finding peace.

Segment 1: Understanding Mindful Walking:

• Definition of mindful walking: Bringing full attention to the present moment while walking.
• Emphasis on being aware of each step, breath, and the surroundings.
• Poses the question: Why don't you go for a mindful walk? It's a conscious choice to connect with the present and cultivate calm.

Segment 2: The Benefits of Mindful Walking:

• Explores the numerous benefits of mindful walking, including stress reduction, improved mood, enhanced creativity, and overall well-being.
• Encourages consideration of the positive impact on mental and physical health.

Segment 3: Recommendations for a Mindful Walk:

1. Choose the Right Setting: Select a resonant location like a peaceful park, scenic trail, or quiet neighborhood street.
2. Start Slow: Begin with a slow, deliberate pace, feeling each step connect with the ground.
3. Focus on Your Breath: Inhale and exhale slowly, syncing breath with steps.
4. Engage Your Senses: Tune into sights, sounds, and smells around you, fostering a connection with the environment.
5. Mindful Observations: Observe surroundings without judgment, allowing the mind to wander and gently bringing it back to the present.

Closing Thoughts:

• Encourages listeners to choose mindful steps as a simple yet powerful choice for well-being.
• A reminder that mindful walking can be a path to inner peace.
• Expresses gratitude for joining the solo journey and encourages mindful walking until the next episode.

Take a deep breath, be present, and be kind to yourself

In this episode of "Then, why don’t you", listeners are invited to explore the transformative practice of deep intentional breathing for self-care and wellness. We'll begin with a guided breathing exercise, encouraging the audience to actively participate. Then we discuss the often-overlooked role of breath in our daily lives and shares personal insights gained from practicing yoga. The episode unfolds with a step-by-step guide to diaphragmatic breathing, emphasizing its calming effects on the mind and body. You'll get an introduction to the box breathing technique, highlighting its simplicity and accessibility. Throughout, we encourage listeners to set aside 10 minutes for intentional breathing, creating a quiet space for this practice. The episode concludes with an invitation for the audience to incorporate intentional breathing into their routines, promoting self-care through conscious breath and expressing gratitude for joining the journey. 

How does deep intentional breathing help you throughout the day?

Remember to ask yourself: Then, why don't you?

We'd love to hear from you! Say 'hi' and share your stories at [email protected] or hangout with us on IG @thenwhydontyou

Show Notes Summary: Episode - "Deep Intentional Breathing"

Introduction - Focus: Deep intentional breathing as a self-care and wellness practice

Breathing Exercise - Inhale for 4 seconds, Hold for 4 seconds, Exhale for 4 seconds (repeated three times) - Demonstrated by the host for audience participation - Encourages mindfulness through a simple breathing exercise

Discussion on Intentional Breathing - Emphasizes the neglect of breath in our daily lives - Introduces intentional breathing as a game-changer for well-being - Personal experience with learning about breath through regular yoga practice - Highlights the importance of deliberate breathing, especially in stressful situations

Guided Diaphragmatic Breathing - Encourages setting aside 10 minutes for intentional breathing - Suggests creating a quiet and comfortable space for the practice - Guides audience through diaphragmatic breathing with hands placed on the belly and heart - Emphasizes the calming effect on the mind and body

Box Breathing Technique - Introduction to the box breathing technique - Inhale for 4 counts, Hold for 4 counts, Exhale for 4 counts, Pause for 4 counts - Encourages the audience to repeat the process for balance - Acknowledges the simplicity and accessibility of intentional breathing

Closing Thoughts - Invites audience to incorporate intentional breathing into their daily routines - Highlights the beauty of the practice's simplicity and lack of special equipment - Encourages self-care through conscious breathing - Expresses gratitude for joining the journey and emphasizes the importance of being present and kind to oneself

In this soothing solo episode of “Then, why don’t you”, we’ll explore the transformative power of taking a relaxing bath or shower for self-care and wellness. The episode highlights the benefits of these simple yet profound rituals, emphasizing the importance of creating a space for reflection and relaxation.

We’ll guide listeners through the process of drawing a warm bath, suggesting the addition of calming elements like bath salts or bombs with fragrances such as lavender or eucalyptus. For those who prefer showers, the episode assures that the benefits of hydrotherapy are equally accessible, acting as a reset button for the mind.

The episode concludes with a heartfelt reminder to prioritize self-care and embrace these moments of tranquility. We encourage listeners to indulge in the art of relaxation, taking time to be kind to themselves.

Check out Inoki Bathhouse to elevate your bath experience: Instagram: inoki_bathhouse, https://inokibathhouse.com 

Spotify playlist: Instrumental Popular Songs 2024

How can you elevate your bath/shower routine today?

Remember to ask yourself: Then, why don't you?

We'd love to hear from you! Say 'hi' and share your stories at [email protected] or hangout with us on IG @thenwhydontyou

In this solo episode of "Then, why don’t you," we’ll explore the world of procrastination, honing in on the often-overlooked small tasks that persistently evade completion. The episode delves into the psychology of procrastination, dissecting reasons behind our reluctance to address seemingly insignificant responsibilities.

We’ll discuss why small tasks linger despite managing more substantial responsibilities effectively. The tendency to prioritize tasks with immediate rewards, like work deadlines or time-sensitive sales, leaves smaller, less urgent tasks perpetually on the back burner.

The impact of these lingering tasks on mental well-being is examined, emphasizing how collectively, they create mental clutter, leading to feelings of guilt, frustration, and chaos.

To break free from the cycle of procrastination, we’ll introduce the concept of time blocking. This involves setting specific time blocks in the schedule to address smaller tasks, creating structure and prioritizing them. Breaking tasks into smaller, manageable steps is also emphasized to make the process less daunting.

Drawing from personal experience, we’ll share insights into the benefits of time blocking, such as a sense of completion and direction, especially for tasks one may initially be averse to.

Take a moment to think about that one small task you've been putting off. It's time to tackle it and free up some mental space for more of what you love

Listeners are invited to stay productive and take care as they gain practical insights and strategies to conquer procrastination.

What is one small task you can complete right now?

Remember to ask yourself: Then, why don't you?

We'd love to hear from you! Say 'hi' and share your stories at [email protected] or hangout with us on IG @thenwhydontyou

We show up differently, for different people and different situations. You may be wondering, "am I not being true to myself or authentic if I am different in different situations?" Absolutely not. We all do it and we all have different versions of ourselves, depending on what the situation calls for.

In this episode, we touch upon creating change according to our own internal timeline without relying on external factors.

Is there something you want to change in your life right now?

Remember to ask yourself: Then, why don't you?

We'd love to hear from you! Say 'hi' and share your stories at [email protected] or hangout with us on IG @thenwhydontyou

The Makerspace Symposium at the University of Queensland was more than I could've ever dreamed of! Since diving into the world of makerspaces, I have only grown to love it more and more. Although I've enjoyed attending conferences in the past, this was more interactive and it's definitely one of those situations where you realize you don't know what you don't know. 

What's something you've been curious about and wanted to learn more?

Remember to ask yourself: Then, why don't you?

We'd love to hear from you! Say 'hi' and share your stories at [email protected] or hangout with us on IG @thenwhydontyou

You're more capable than you realize.

After almost 3 weeks of traveling abroad, I learned how capable I am with navigating challenges, getting myself around in foreign countries, and appreciating "me time". 

KL was such a different cultural experience than Australia, and I am so happy I made the decision to book the trip.

What trip have you been hesitating to book?

Remember to ask yourself: Then, why don't you?

We'd love to hear from you! Say 'hi' and share your stories at [email protected] or hangout with us on IG @thenwhydontyou

We made it to the Oceania Seating Symposium, the catalyst to this month long journey. (http://oceaniaseatingsymposium.com)

Celebration: I'm offically an international speaker! A dream of mine for many years in addition to travelling to Australia. I share updates on the conference, what I've learned, and the newest products on the market (at least available in Australia)

We'd love to hear from you! Say 'hi' at [email protected] or hangout with us on IG @thenwhydontyou