Women's Meditation Network; Katie Krimitsos

Core Value Leadership; Andrea Johnson

Andrea Johnson believes in core value leadership rather than cookie-cutter leadershipsolutions. She collaborates with ambitious female leaders, founders, communityleaders, and public officials who feel stifled and are unsatisfied with their current level of impact. As a certified Maxwell Leadership Speaker, Trainer, Coach, and DISC Behavioral Analysis Consultant, Andrea enhances communication and corporate culture in women-owned or operated teams. Andrea empowers executives and founders to lead authentically with conviction and confidence. By uncovering their core values, she enables clients to become impactful leaders. Her passion lies in equipping female leaders to define a new culture by trusting their ability to think critically, create imaginatively, and lead effectively. A Core Values Digital Course and Hybrid Coaching program are offered by Andrea, along with an affiliate program for both. Additionally, she provides a free downloadable Core Values exercise that can be easily completed.

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• Website:www.TheIntentionalOptimist.com

Most Influential Person

• Allegra Stein(A Former Coach)

Effect On Emotions

• I am an enneagram 6. I am on my head, and emotions scare me to death. I have big ones because I'm also an empath.
• I learned from a counselor that my emotions are like a screen door. Allow the wind to blow through, and don't try to close the door; just let it blow through. If you don't, the door will come off its hinges, and you will have problems.
• I see my emotions as waves. Sometimes, the waves are big, but the easiest way to survive a big wave is to stand there and let it hit you and then come back up.

Thoughts On Breathing

• Box breathing is very helpful. I also get heart palpitations. One of the first YouTube videos I put out there is about how to manage the anxiety that I've had for years.
• I often lie down and breathe. Box breathing is helpful, but I can also hyperventilate easily.
• So I lay down, breathe straight from my belly, think about it, and count my numbers. It is amazing how quickly that calms my nervous system.

Bullying Story

• I was the chubby kid. I grew up overseas, and my parents were missionaries. So, I went to an international School in Seoul, Korea. In the 1970s, obesity was not what it is now. We didn't understand it or have as much of it. Being the chubby kid, I was always picked on.
• I was not bullied the way we see it happen in severe cases. A kid came behind me in 5th grade and stomped his feet as if I was shaking the ground as I walked. He was much smaller than me, so I turned around and leveled him.
• In a situation like that, it would have been nice to have had some mindfulness and to be able to say this is his issue, not mine. But at 10 years old, you don't have that.

Suggested Resources

• Book:The Body Keeps the Score: Brain, Mind, and Body in the Healing of Trauma by Bessel van der Kolk M.D.
• Book:Atomic Habits: An Easy & Proven Way to Build Good Habits & Break Bad Onesby James Clear
• App:Microsoft ToDo App

Related Episodes

Living A Mindful Desert Island Life; Jason Barnard

Be The Leader They Want To Follow; Tressa Yonekawa Bundren

Evolving Your Leadership and Work-Life Harmony; Andre Young

Offer From Bruce

Seeking relief from stress and anxiety? As a coach and hypnotist, I'm here to help you conquer your inner critic so you can confidently thrive. Email me [email protected] ‘I Am Determined' for a free coaching session. Let me help you pave the way to a fulfilling life.

Accountability, Purpose, and Community; Nelson Paredez-Parks

Nelson Paredez-Parks sets an example of accountability, purpose, and community. He is adynamic individual, renowned for expertly transforming theyouth in the entertainment industry. He is known for his leadership of The ESI Network, a premier talent management company with over thirty years in the entertainment world. He’s an expert in getting kids into show business as well as navigating the entertainment business with healthy boundaries. Nelson's multifaceted career includes roles as an actor, commercial casting session director, and a sought-after acting coach. He has guided hundreds of actors through innovative classes and workshops. His industry expertise has been showcased on “Access Hollywood,” “E! Entertainment,” and “Channel 5 News,” as well as in major newspapers and radio shows, cementing his reputation as a leading figure in entertainment.

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• Website:www.helpandanswers.com

Most Influential Person

• T. Harv Eker

Effect On Emotions

• Since I've coached so many people, I feel like I've learned the skills to be able to automatically go there. Obviously, when it comes to personal relationships like marriage, everything's a little bit heightened. With friends, you can operate in one world. With parents, siblings, your wife, your husband, you're needing to set a different skill set and have boundaries. In business I can handle emotions very calmly.

Thoughts On Breathing

• When I was teaching acting, breathing was definitely an element of it. Many times I will find myself not breathing enough. I will say to even clients when they're going in. Let's say they're auditioning for a big series when they're actors.
• It is important that you actually shift the other person's breathing. I found that if you're intentional about going into any meeting, if you can shift the other person's breathing within the meeting, you've connected on a whole different level.

Bullying Story

• I've seen a lot of kids that have been bullied in the process. I had one actor whose friends at school did not appreciate his acting and they would gang up on him and make fun of him because he was not playing sports.
• We had to come up with a plan. He ultimately had to be removed from the school he was attending and move to another school where he could be in a creative arts program.

Suggested Resources

• Book:Atomic Habits: An Easy & Proven Way to Build Good Habits & Break Bad Onesby James Clear
• App:Calm

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Unlocking Infinite Abundance; Brandon Beachum

2 Words To Redirect Your Life

Deep, Confident Peace; Dr. Tara Perry

Offer From Bruce

Seeking relief from stress and anxiety? As a coach and hypnotist, I'm here to help you conquer your inner critic so you can confidently thrive. Email me [email protected] ‘I Am Determined' for a free coaching session. Let me help you pave the way to a fulfilling life.

Drop Guilt?

Do you believe you need to drop guilt? Do you feel guilty often, and do you think those feelings of guilt might be holding youback? Let’s talk about guilt. Guilt is defined as feelings of deserving blame, especially for imagined offenses or from a sense of inadequacy: self-reproach. Guilt may also be a feeling of deserving blame for offenses. We can feel guilty for various reasons, including sleeping too much, not providing, not being successful enough, feeling inadequate, or not earning enough money. Stay tuned for a conversation about guilt.

Listen & Subscribe on: iTunes/Stitcher/Podbean/Overcast/Spotify Contact Info

• Website:www.MindfulnessMode.com

Suggestions about how to deal with guilt are discussed in this episode. Do you feel your life would be better if you could drop guilt?

Do you find yourself feeling guilty much of the time? Could those feelings of guilt be holding you back? Let’s talk about guilt.

1/ A Genuine Mistake

• When you've made a mistake, you may feel guilty.In this case, you have to think about what it means to be human. Do you expect yourself to be superhuman?
• Do you believe when you make a mistake, it is not excusable? Thinking about it this way, you will realize that making mistakes is part of being human.
• Consider how you can move forward and not make the same mistake again. Think briefly about what led to the mistake, but don’t overthink it.
• When you have worked through the thought process, move on to the point where you can consciously decide to let go of the guilt and not entertain feelings of guilt about this issue anymore.

2/ When You've Done Nothing Wrong

• If you determine that your guilt is unjustified, make a conscious, active effort to let go of it.
• Avoid taking on other people’s guilt for them. It enables them to repeat their mistakes and causes you to suffer unnecessarily.
• Conflict resolution skills can help you if you’re having trouble letting go. Keep listening to this episode, but remember to seek a knowledgeable conflict resolution coach. This can help you avoid internalizing guilt that isn’t yours.
• When you meet with conflict, be more assertive and stand up for yourself. Don’t apologize when you don’t need to to end the conflict. Like I said earlier, make a conscious effort to let go of your guilt. Remember that letting go of the guilt is the way to move forward. In this episode, I will talk about the Sedona Method as a way to let go of the guilt if you’re having trouble.
• Back in 2019, I interviewed Aaron Hunnel. The episode was about using mindfulness to let go of guilt and shame. You can listen by going towww.MindfulnessMode.com/191

3/ Guilt For Others

• Some people feel guilty over the actions of others.
• If you’ve figured out that your guilt is not justified, you can go ahead and do what you need to do to let go of that guilt.
• Some people take on other people’s guilt. Doing this will keep you from feeling calm and relaxed because you have little or no control over other people's actions. Make up your mind to stop feeling guilty for others.
• You're in the right place if you’re wondering exactly how to do that. You’ve identified this issue, so now you're much closer to letting it go.
• Hold a pencil in your hand out in front of you. Look at the pencil. Decide to let it go. Decide to drop it. Then, drop it. Did the pencil fall, or are you still holding on to it? We can decide in an instant to drop the pencil. That is the same with guilt. You can decide to let go of it or to continue to grip onto it. That is the basis of the Sedona Method.

Summary

• Today, I’ve touched on some aspects of guilt and how it can hold you back without realizing what’s happening. You can learn a lot more about how guilt holds you back. The best way to do this is to study your own thoughts, beliefs, and attitudes. As I mentioned, journaling is one way to do this. Meditation is another way.
• I strongly recommend meditation if you don’t already have a meditation practice. Get started by making a commitment and spending just two minutes a day. I’ve devoted entire episodes to meditation so I won’t go into more detail here, but I can tell you this simple practice has helped many people. I’ve interviewed a lot who will tell you this very fact. I hope this insight into guilt has been meaningful for you

Suggested Resources

• Book:Upwards: Maximize Life With Positivity,Passion, and Purpose by Aaron Hunneli
• Book:The Sedona Methodby Hale Dwoskin
• App:Insight Timer

Related Episodes

• Guilt and Shame Can Be Countered by Mindfulness Says Aaron Hunnel

• Mindfulness in Motion; Nita Sweeney

• Calmness, Certainty and Unshakable Inner Security Now; Hale Dwoskin

Special Offer

Experiencing anxiety and stress? I'm Bruce Langford, a coach and hypnotist. Let me help you overcome your inner critic and regain confidence. Book a Free Coaching Session now to start your journey toward a more fulfilling life. [email protected] with ‘Coaching Session' in the subject line. Let's schedule a call to discuss your path to a better life.

Life and Death Love Story; Sarah Cart

Sarah Cart, an author celebrated for her captivating life and death love story, intricatelyweaves a narrative laden with the tumultuousjourney of her husband's debilitating illness. Her latest book, “On My Way Back To You,” offers insights into navigating unforeseen challenges with the help of mindfulness and meditation. Hailing from New York and New England, Sarah honed her craft while contributing to various local publications, all while raising four sons alongside her beloved husband, Ben, in northeastern Ohio. Transitioning into empty nesters, the couple embarked on a new chapter in the Florida Keys, punctuated by summers spent reconnecting with family in Pennsylvania. Amidst the upheaval of the COVID-19 pandemic, Sarah and Ben confronted added complexities in managing his health, striving to safeguard their marriage and sanity amidst adversity.

Listen & Subscribe on: iTunes/Stitcher/Podbean/Overcast/Spotify Contact Info

• Website:www.onmywaybacktoyou.com
• Book:On My Way Back to You: One Couple's Journey through Catastrophic Illness to Healing and Hopeby Sarah Cart and Glenn Plaskin

Most Influential Person

• Oprah Winfrey and Deepak Chopra

Emotions and Breathing

• Mindfulness helps me remember to breathe. I breathe out all the bad stuff, squeeze it out of my lungs as if my lungs are a sponge. All the bad stuff like the grief, anger, frustration, and overwhelm.
• I try to remember to do it now when I'm awake in the middle of the night and something's bothering me.
• I try to inhale all the good stuff like joy, comfort, grace, and grit, if that's what's needed. I inhale determination, strength, and confidence. Then I breathe out again whatever bad stuff is there, like fear and insecurity. Get rid of it, get rid of it, get rid of it.

Mindfulness To Succeed

• You just have to take things one piece at a time. You need to break things down and say what needs to happen today.
• If that's going to happen today, what's going to happen before lunch. And if that's going to happen before lunch, what do I need to be doing right now.
• Pay attention to immediate details. A lot of fire fighting. Focus comes with the size of the fire, I guess.

Suggested Resources

• Book:Atlas of the Heart: Mapping Meaningful Connection and the Language of Human Experience by Brene Brown
• Book:On My Way Back to You: One Couple's Journey through Catastrophic Illness to Healing and Hopeby Sarah Cart and Glenn Plaskin
• App:Oprah and Deepak Meditation App

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Fear Less To Cross The Bridge To Bliss; Colin Kingsmill

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Behind Death’s Door With Dr. Sebastian Sepulveda

Offer From Bruce

Seeking relief from stress and anxiety? As a coach and hypnotist, I'm here to help you conquer your inner critic so you can confidently thrive. Email me [email protected] ‘I Am Determined' for a free coaching session. Let me help you pave the way to a fulfilling life.

Explore The Other Side; Laura Hoorweg

Laura Hoorweg guides followers to explore the other side as an international SpiritualCounsellor and Clairvoyant Medium. With laser-likeprecision, she illuminates relevant details in all life areas, offering perceptive insights akin to inner knowing. Her compassionate, no-nonsense approach outlines positive paths forward, blending seer and counselor roles. Clients undergo transformative shifts, discovering authenticity and new perspectives on life, relationships, and purpose. Laura's profound ability to tune in and offer clarity and compassion extends to connecting with loved ones beyond, reaffirming love's eternal nature. She empowers individuals to embrace authenticity, align with divine missions, and nurture spiritual gifts.

Listen & Subscribe on: iTunes/Stitcher/Podbean/Overcast/Spotify Contact Info

• Website:www.spiritspeaks2.me
• Contact Laura:[email protected]
• Facebook:www.facebook.com/groups/SpiritSpeaksToMe

Most Influential Person

• My meditation teachers

Effect On Emotions

• Being mindful of emotions is crucial—it's an inside-out process. Staying present is key; mindfulness helps me do that. Many people avoid emotions, but staying present lets me truly feel and understand them.
• Mindfulness reveals nuances; what seemed like one emotion may be another. By leaning into emotions, I gain deeper self-awareness and empathy for others. It's about feeling and understanding, which mindfulness facilitates beautifully.

Thoughts On Breathing

• Breathing is a powerful tool—it triggers the sympathetic nervous system, helping us calm down, a technique I often employ as a yoga instructor.
• Lengthening the exhale is key; it shifts us into the calming parasympathetic system naturally. Breath work offers versatile solutions; a few deep breaths anywhere can work wonders unnoticed.
• In tense situations, like confronting a bullying boss, breathing can center and calm us, improving our ability to handle adversity.
• True peace isn't about a peaceful environment but finding calm within chaos. Even amidst turmoil, maintaining inner peace is possible through centeredness and groundedness, a skill accessible to all through mindful breathing techniques. Bullying Story

• Growing up, I faced bullying from adults because of my intuitive nature. They accused me of plagiarism when I used my intuition to complete homework.
• Despite doing my best, I was always in trouble at school. Over time, I realized that bullies were often in pain and disconnected from their true selves.
• Mindfulness taught me to respond with compassion and transparency, guided by intuition. Remembering our divine essence makes it harder to be bullied or to bully others. Though it's not easy to turn the other cheek, mindfulness helps me refrain from reacting impulsively, denying bullies the reaction they seek.
• It's about understanding my emotions and responses, even in the face of adversity.

Suggested Resources

• Book:Surfing the Himalayas by Frederick Lenz
• Book:The Seat of the Soul by Gary Zukav
• App:Calm/Headspace/Balance

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Manifesting Through Flowdreaming; Summer McStravick

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Offer From Bruce

Seeking relief from stress and anxiety? As a coach and hypnotist, I'm here to help you conquer your inner critic so you can confidently thrive. Email me [email protected] ‘I Am Determined' for a free coaching session. Let me help you pave the way to a fulfilling life.