You Have Time

Welcome to the You Have Time podcast, a short form podcast, updated every Tuesday, where you can envision and think about your future and how mindfulness might help you elevate. Today’s episode is focused on goals and an explainer of goal systems. While this week’s episode does not feature a meditation, check out the episode next week where I will guide you through a loving-kindness meditation to help you show compassion to yourself. Today, I hope to provide insight and knowledge about goal systems to help you grow and reach your goals. I will reference the book, Atomic habits, by James Clear.   So, What are goals? What are goal systems?  How do they differ? How do they support one another?

Welcome to the You have time meditation podcast, a weekly short-form podcast, cultivated to help young professionals incorporate mindfulness into their lives. Today’s episode will be focused on setting boundaries at work. This is the first part of a 2 part episode series where I will define what boundaries are and provide a few questions for you to consider in order to think about if you need to establish boundaries at work or not.  While this episode may resonate more with people who work in a corporate environment, this may spark inspiration, growth, and knowledge for entrepreneurs as well.  This year, there has been quite a bit of discussion about a term named “quiet-quitting” on TikTok. Quiet quitting is defined as when employees are "quitting" going above and beyond and declining to do tasks they are not being paid for. While COVID has changed how a lot of us work and think about work, I do think there has been an element of quiet quitting prior to the pandemic and I don’t think it’s necessary to define the choices we make work by a term like “quiet quitting.” There are some days, weeks, and months, where we are tired, and that’s okay. Why do we have to define what that means by coining a term?  I digress, now to my story about boundaries that is semi-related to my thoughts on quiet quitting.

Welcome to the You have time mediation podcast, a safe place to help you listen, learn, and understand how to incorporate mindfulness, meditation, and healthy habits into your life. Today’s episode is focused on embracing change, together, we will meditate and utilize affirmations to help you embrace change.

C.S. Lewis once described humans and our behaviors like an egg. “You cannot go on indefinitely being just an ordinary, decent egg,” he said. “You must be hatched, or go bad.” This quote captures the essence of a growth mindset and advises us to adapt and embrace change as a part of our lives. You may have also heard a quote that is similar that advises that change is the only thing that is constant in our lives. While I have covered this in previous episodes, such as last season’s focus on the Growth mindset, today, I am hoping to provide you with affirmations that you can utilize at any point to remind yourself to embrace any changes that you are facing you may find challenging to accept.

Welcome to the You have time meditation podcast, your weekly moment of self care and self kindness. Today’s episode will feature affirmations and a meditation on self love that will activate your parasympathetic nervous system. Hopefully you feel a boost of self love from using this mediation episode. Feel free to share on your socials or with loved ones if you enjoy it.

There are many ways that we can take care of ourselves and express self-love. We can read uplifting poetry, pamper ourselves with massage, take long walks in nature, or reach out to a friend (or therapist) for support. As yogis, we can also turn to our practice. I’ve personally discovered that meditating on self-love allows me to reconnect with my heart—to remember that I am worthy of love, especially my own.

Meditating on self-love gives me permission to get real and vulnerable with myself. Sitting with my thoughts and feelings, rather than pushing them away, is itself an act of love.

Welcome to the You have time meditation podcast, your one-stop shop for everything mindfulness, to help you succeed while working from om or working from home.

Over the last 6 months, I’ve paid over 100 dollars in “No show/late” fees from a local fitness center, and by local, I mean right down the street, less than 10 minutes away walking. Week after week, I planned to attend class on time and wake up early enough to avoid a no-show fee, and work out my body according to my goals. Earlier in 2022, I planned to go to this class repeatedly for the entire year 2022 as it would support other purposes related to my physical fitness and health, another plan I had that I’m abandoning. I’m done planning things. While I desire to have an overarching mission, values, and vision for my life, to the ever-changing, slightly unpredictable, seasons of my life, I no longer desire to plan every single moment of my life down to the tee, I even want to avoid wedding planning lol, well, for now, but why do I feel like this and what’s next?

This thought pattern, which the American Psychological Association also calls dichotomous or polarized thinking, is considered a cognitive distortion because it keeps us from seeing the world as it often is: complex, nuanced, and full of all the shades in between.

An all-or-nothing mindset doesn’t allow us to find the middle ground. And let’s face it: There’s a reason most people don’t live on Everest or in the Mariana Trench. It’s hard to sustain life at those extremes.

Most of us engage in dichotomous thinking from time to time. In fact, some experts think this pattern may have its origins in human survival — our fight or flight response.

But if thinking in black and white becomes a habit, it can:

According to psychological research, thinking in binary terms can actually change the way we perceive the world, effectively conditioning us to miss nuance.

Welcome to the You have time meditation podcast, a podcast that provides mindful solutions to help you improve your life. I’m Fran, your friendly meditation guide and coach. Today’s episode is about how to remain calm in the midst of chaos with meditation to supplement your ongoing practice of staying calm.   There’s a lot going on right now, from inflation to literally anything that is reported in the news on a daily basis, to a recession, to job layoffs. How do we keep it all together with all the crazy things going on in the world after a pandemic and while we are in the middle of another pandemic? While we can’t ignore the present day that we live in and the things that impact our everyday lives, we continue to live in many complex feelings, such as stress, anger, and fear.

Welcome to the You have time meditation podcast. My hope is that you are able to take time for yourself daily, amidst all the chaos and work taking place in your life. This podcast is uploaded on a weekly basis and each episode is 10 minutes or less. Today’s episode is focused on our attempts to hustle hard in our capitalist society. I have an associate who often says you have to slow down to lead quickly. In America, the hustle culture is embedded in a lot of things we consume, the media, social media, and even motivational resources that we seek in various platforms. There is an overarching belief that the more you accomplish and do, the better off you are. I’m here to say that hustle culture is toxic and busier does not equal better. but what happens we when slow down?

Welcome to the You have time meditation podcast. My hope is that you are able to take time for yourself daily, amidst all the chaos and work taking place in your life. This podcast is uploaded on a weekly basis and each episode is 10 minutes or less. Today’s episode is focused on our attempts to hustle hard in our capitalist society. I have an associate who often says you have to slow down to lead quickly. In America, the hustle culture is embedded in a lot of things we consume, the media, social media, and even motivational resources that we seek on various platforms. There is an overarching belief that the more you accomplish and do, the better off you are. I’m here to say that hustle culture is toxic and busier does not equal better. but what happens we when slow down?

Welcome to the You have time meditation podcast, your weekly podcast to help you improve your career by incorporating mindfulness. How can mindfulness help your career? By helping you establish executive presence. What is executive presence? According to Forbes, executive presence is simply described as the ability to instill confidence, both in subordinates and senior leaders, that you are able to complete tasks and do great things for your organization. This is what separates the workers from the leaders and can get you to the next level. You gain more opportunities, own the room, and know exactly how to work the room. But what does this have to do with mindfulness?