This podcast is about feeling a loss of control and a few suggestions to help you feel less frustrated, less stressed, and more in control even when you feel like you have none.
  

• Start with checking into yourself 
• Give yourself some perspective. 
• You always have choices even when you have no control. 
• Know that you’re doing something right now. 
• Remember Self-Care

So, before I go, listen closely and remember this ONE one thing. 

Your future is a thought, your past has passed, but your now is always here. 

Be mindful-one minute at a time.

Hugs, Cheryl 

Sponsors & Links Mentioned:

• One Minute of Mindfulness.com podcast episode show notes  
• Cheryl J Reynolds Individualized Meditations 
• Resources Want a few meditations and other goodies? 

Links Mentioned:

• Ocean Meditation
• Watching thoughts meditation
• Use mindfulness to become more patient 

This podcast is about feeling a loss of control and a few suggestions to help you feel less frustrated, less stressed, and more in control even when you feel like you have none.
  

• Start with checking into yourself 
• Give yourself some perspective. 
• You always have choices even when you have no control. 
• Know that you’re doing something right now. 
• Remember Self-Care

So, before I go, listen closely and remember this ONE one thing. 

Your future is a thought, your past has passed, but your now is always here. 

Be mindful-one minute at a time.

Hugs, Cheryl 

Sponsors & Links Mentioned:

• One Minute of Mindfulness.com podcast episode show notes  
• Cheryl J Reynolds Individualized Meditations 
• Resources Want a few meditations and other goodies? 

Links Mentioned:

• Ocean Meditation
• Watching thoughts meditation
• Use mindfulness to become more patient 

 A walk through a garden that you imagine on a beautiful day.

Connecting with nature on a deeper level is so relaxing and eye-opening. 

Walking around a garden also puts us in that state of mindfulness. 

We feel the flowers take over our senses and we become more aware of the energy that this garden brings. 

So today, I decided to do a little mini-meditation for you.

You start on a path moving closer and closer to your garden, then you'll enjoy the colors of the flowers, the feel of the wind on your face, and connect to the energy of this garden. 

You'll also find a few garden treasures too. 

You can imagine whatever garden you like or you can focus on the one I discuss here. This is all about using your imagination or your visualization. 

Either way, this will become your garden. when you go back to it, it will change as you do 

So sit back, get comfortable, put the headphones on your earbuds, and go with me on a little journey. 

And, disclaimer, please do not drive while listening to this recording. I want you to be safe

Take a deep breath in and exhale

So, before I go, listen closely and remember this ONE one thing. 

Your future is a thought, your past has passed, but your now is always here. 

Be mindful-one minute at a time.

Hugs, Cheryl 

Resources and Links Mentioned:

• One Minute of Mindfulness.com -shownotes
• Individualized Meditations made for you!
• Do you want a few "free" resources? I love giving back as much as I get, and I really enjoy all of the "love" I get from you listening to the podcast. Enjoy these free resources. 
• Join the email list! Keep in touch and never miss a podcast episode.

 A walk through a garden that you imagine on a beautiful day.

Connecting with nature on a deeper level is so relaxing and eye-opening. 

Walking around a garden also puts us in that state of mindfulness. 

We feel the flowers take over our senses and we become more aware of the energy that this garden brings. 

So today, I decided to do a little mini-meditation for you.

You start on a path moving closer and closer to your garden, then you'll enjoy the colors of the flowers, the feel of the wind on your face, and connect to the energy of this garden. 

You'll also find a few garden treasures too. 

You can imagine whatever garden you like or you can focus on the one I discuss here. This is all about using your imagination or your visualization. 

Either way, this will become your garden. when you go back to it, it will change as you do 

So sit back, get comfortable, put the headphones on your earbuds, and go with me on a little journey. 

And, disclaimer, please do not drive while listening to this recording. I want you to be safe

Take a deep breath in and exhale

So, before I go, listen closely and remember this ONE one thing. 

Your future is a thought, your past has passed, but your now is always here. 

Be mindful-one minute at a time.

Hugs, Cheryl 

Resources and Links Mentioned:

• One Minute of Mindfulness.com -shownotes
• Individualized Meditations made for you!
• Do you want a few "free" resources? I love giving back as much as I get, and I really enjoy all of the "love" I get from you listening to the podcast. Enjoy these free resources. 
• Join the email list! Keep in touch and never miss a podcast episode.

30-So how can being mindful for just a few minutes a day change your life? 

Here are the four benefits of short, tiny minutes of mindfulness that you can do anytime or anywhere. 

So the topic today is pretty obvious. One minute mindfulness is even in the title. I know I'm so subtle, right?

The initials for One Minute of Mindfulness are OMOM which I thought was just so cool. And no, I didn't plan it that way. 

I came up with the title one minute of mindfulness back in 2012, when I was trying to become a little more spiritual and really mindful at the time, my attention span was crap. And I was overthinking everything. And I was also starting to get some more anxiety and worry. 

I just felt like I was missing something, the simplicity of life, the joy of life, the ability to be mindful and be present. 

As they say, as you get older life goes by faster. 

And I really believe that it's so true. 

Do you think so? 

So how can being mindful for just one minute change your life? 

Four benefits to one minute of mindfulness practice 

1. Tiny is powerful

This all comes from tiny habits, and doing anything in small increments bypasses your critical overthinking mind. You become mindful almost by default because your brain is not getting in the way of what you're doing. 

2. Mindfulness can help you be okay with where you are 

Mindfulness does not remove difficulties in your life. You don't go around like a unicorn with rainbows shooting up your ass and all hippy happy.

It helps you to remove future worries and stop you from dwelling on your past issues and past concerns. 

3. You gain a better perspective

You become more aware of how your mind works and how you process information. And when you can understand that, you'll laugh at how crazy your mind is. 

(crazy not being a clinical term)

4. You actually slow down

You become more present and more aware, and more engaged and everything becomes more spacious. There is a deeper connection here.

How to start One Minute of Mindfulness 

Give the one minute of mindfulness or try, start five seconds set up thirty seconds, then I suggest three times a day, morning, noon, and night. 

There are 1440 minutes in the day, you can spare three…Yes three of them. 

Take a deep breath in and exhale.

So, before I go, listen closely and remember this ONE one thing. 

Your future is a thought, your past has passed, but your now is always here. 

Be mindful-one minute at a time.

Hugs, Cheryl 

Sponsors & Links Mentioned:

• One Minute of Mindfulness.com -shownotes
• Cheryl J Reynolds Individualized meditation services 
• The Art of Breathing -Free Audio and Video Mini-Meditation 

Episode Links:

• Tiny Buddha Article- How One Fleeting Mindful Minute Completely Changed My Life
• Fifty Suggestions for  One Minute of Mindfulness_ PDF FREE
• Setting up a simple Mindfulness Practice - take a listen to this podcast episode

30-So how can being mindful for just a few minutes a day change your life? 

Here are the four benefits of short, tiny minutes of mindfulness that you can do anytime or anywhere. 

So the topic today is pretty obvious. One minute mindfulness is even in the title. I know I'm so subtle, right?

The initials for One Minute of Mindfulness are OMOM which I thought was just so cool. And no, I didn't plan it that way. 

I came up with the title one minute of mindfulness back in 2012, when I was trying to become a little more spiritual and really mindful at the time, my attention span was crap. And I was overthinking everything. And I was also starting to get some more anxiety and worry. 

I just felt like I was missing something, the simplicity of life, the joy of life, the ability to be mindful and be present. 

As they say, as you get older life goes by faster. 

And I really believe that it's so true. 

Do you think so? 

So how can being mindful for just one minute change your life? 

Four benefits to one minute of mindfulness practice 

1. Tiny is powerful

This all comes from tiny habits, and doing anything in small increments bypasses your critical overthinking mind. You become mindful almost by default because your brain is not getting in the way of what you're doing. 

2. Mindfulness can help you be okay with where you are 

Mindfulness does not remove difficulties in your life. You don't go around like a unicorn with rainbows shooting up your ass and all hippy happy.

It helps you to remove future worries and stop you from dwelling on your past issues and past concerns. 

3. You gain a better perspective

You become more aware of how your mind works and how you process information. And when you can understand that, you'll laugh at how crazy your mind is. 

(crazy not being a clinical term)

4. You actually slow down

You become more present and more aware, and more engaged and everything becomes more spacious. There is a deeper connection here.

How to start One Minute of Mindfulness 

Give the one minute of mindfulness or try, start five seconds set up thirty seconds, then I suggest three times a day, morning, noon, and night. 

There are 1440 minutes in the day, you can spare three…Yes three of them. 

Take a deep breath in and exhale.

So, before I go, listen closely and remember this ONE one thing. 

Your future is a thought, your past has passed, but your now is always here. 

Be mindful-one minute at a time.

Hugs, Cheryl 

Sponsors & Links Mentioned:

• One Minute of Mindfulness.com -shownotes
• Cheryl J Reynolds Individualized meditation services 
• The Art of Breathing -Free Audio and Video Mini-Meditation 

Episode Links:

• Tiny Buddha Article- How One Fleeting Mindful Minute Completely Changed My Life
• Fifty Suggestions for  One Minute of Mindfulness_ PDF FREE
• Setting up a simple Mindfulness Practice - take a listen to this podcast episode

29- Space-the one thing you never notice. 

I’m not talking about personal space, I’m talking about the space that is around you, me, and everything. 

Yup, it's all about space 

Most of us fail to even realize that space is the biggest thing in the room and it's right in front of our nose.

So big, an elephant could fit in it. 

Talk about the elephant in the room! 

 Space is everywhere and you are part of this space. It supports and connects us to this big beautiful world. Within space, you'll notice that everything is defined in a spatial perspective sort of way.

"Space is the bridge that links you and me." 

-Cheryl 

When you recognize space, you actually become more mindful, more aware of the connection between everybody and everything. 

Enjoy this mini-meditation to show you how "space" works and it will bring some gentle awareness to the space around you. 

Remember, don’t drive or do anything where you need to think while doing this meditation. 

Enjoy it!!

Take a deep breath in and exhale  

So, before I go, listen closely and remember this ONE one thing. 

Your future is a thought, your past has passed, but your now is always here. 

Be mindful-one minute at a time.

Hugs, Cheryl 

Sponsors & Links Mentioned:

• One Minute of Mindfulness.com -show notes 
• Cheryl J Reynolds Looking for a unique meditation experience? 
• The Art of Breathing Free Mini-meditation-Audio and video version  

Episode Links:

• Lookup for a spacious mind Check out this episode to connect with space 

29- Space-the one thing you never notice. 

I’m not talking about personal space, I’m talking about the space that is around you, me, and everything. 

Yup, it's all about space 

Most of us fail to even realize that space is the biggest thing in the room and it's right in front of our nose.

So big, an elephant could fit in it. 

Talk about the elephant in the room! 

 Space is everywhere and you are part of this space. It supports and connects us to this big beautiful world. Within space, you'll notice that everything is defined in a spatial perspective sort of way.

"Space is the bridge that links you and me." 

-Cheryl 

When you recognize space, you actually become more mindful, more aware of the connection between everybody and everything. 

Enjoy this mini-meditation to show you how "space" works and it will bring some gentle awareness to the space around you. 

Remember, don’t drive or do anything where you need to think while doing this meditation. 

Enjoy it!!

Take a deep breath in and exhale  

So, before I go, listen closely and remember this ONE one thing. 

Your future is a thought, your past has passed, but your now is always here. 

Be mindful-one minute at a time.

Hugs, Cheryl 

Sponsors & Links Mentioned:

• One Minute of Mindfulness.com -show notes 
• Cheryl J Reynolds Looking for a unique meditation experience? 
• The Art of Breathing Free Mini-meditation-Audio and video version  

Episode Links:

• Lookup for a spacious mind Check out this episode to connect with space 

28-Did you know that it’s good to feel sad?

THE EMOTIONS OF SADNESS ARE NOT ALWAYS A BAD THING. 

Feeling sad? Down? Gloomy? Melancholy? 

Some of us have these days and if they don’t last, then they are not bad. 

Disclaimer… if you are really sad, depressed, or suicidal please seek help. 

We all have days, when we just feel melancholy, under the weather, sad, miserable, we just want to be left alone, we don’t want to do anything, be around anybody, see anybody. 

I had one of those days a couple of weeks ago when I just fell out of sorts.

I stayed in bed, I read a book, I hung out with my cats, and the following day I was fine. 

We’re always trying to run away from the bad things that are happening in our lives and run towards the good things. We never just allow ourselves to feel the tapestry of emotions that we have.

We don’t always have to be happy people. 

Sometimes it is acceptable and good to be a bit sad. 

It allows us a reprieve, the downtime of sorts. 

It also gives us perspective as we can see the good things clearer.

We appreciate things easier. It’s the yin to our yang, the day to our night. The up to our down. 

It is natural that we have those days of melancholy. And it is normal. And it is perfectly okay to allow yourself to feel that way. 

Sometimes we don’t know why we’re sad. We have no answer. 

We just feel off like something is missing or not right or not connecting or clicking. 

And there are times when we really don’t need the answers. We just need to feel it, be with it, and embrace it. 

THE WOMAN IN THE WINDOW STORY

My suggestion is if you’re going to be sad, then do so mindfully. 

Feel what you’re feeling. Recognize where this feeling is located or where in your body this sensation is coming from. 

Are you so sad, you want to cry. Then cry. 

Give yourself a deep hearty cry. 

Don’t try to move it away or push it away or change it in any way. 

This is not the time for evaluation of “why” you’re sad. Analyzing is for another day. 

So the next time you’re having a miserable day, be grateful that you have the ability to feel all the tapestry of emotions in your life even if you can’t “see” the problem. 

Acknowledge it and allow it to pass through so that we can go on to another day. 

Take a deep breath in and exhale

So, before I go, listen closely and remember this ONE one thing. 

Your future is a thought, your past has passed, but your now is always here. 

Be mindful-one minute at a time.

Hugs, Cheryl 

Sponsors & Links Mentioned:

• One Minute of Mindfulness.com -show notes (buss description only -remove on the blog post)
• Individualized Guided Meditations– Are you interested? More information coming soon!
• Do you have a busy mind that you want to calm down? 

Episode Links:

• The Five myths of happiness

28-Did you know that it’s good to feel sad?

THE EMOTIONS OF SADNESS ARE NOT ALWAYS A BAD THING. 

Feeling sad? Down? Gloomy? Melancholy? 

Some of us have these days and if they don’t last, then they are not bad. 

Disclaimer… if you are really sad, depressed, or suicidal please seek help. 

We all have days, when we just feel melancholy, under the weather, sad, miserable, we just want to be left alone, we don’t want to do anything, be around anybody, see anybody. 

I had one of those days a couple of weeks ago when I just fell out of sorts.

I stayed in bed, I read a book, I hung out with my cats, and the following day I was fine. 

We’re always trying to run away from the bad things that are happening in our lives and run towards the good things. We never just allow ourselves to feel the tapestry of emotions that we have.

We don’t always have to be happy people. 

Sometimes it is acceptable and good to be a bit sad. 

It allows us a reprieve, the downtime of sorts. 

It also gives us perspective as we can see the good things clearer.

We appreciate things easier. It’s the yin to our yang, the day to our night. The up to our down. 

It is natural that we have those days of melancholy. And it is normal. And it is perfectly okay to allow yourself to feel that way. 

Sometimes we don’t know why we’re sad. We have no answer. 

We just feel off like something is missing or not right or not connecting or clicking. 

And there are times when we really don’t need the answers. We just need to feel it, be with it, and embrace it. 

THE WOMAN IN THE WINDOW STORY

My suggestion is if you’re going to be sad, then do so mindfully. 

Feel what you’re feeling. Recognize where this feeling is located or where in your body this sensation is coming from. 

Are you so sad, you want to cry. Then cry. 

Give yourself a deep hearty cry. 

Don’t try to move it away or push it away or change it in any way. 

This is not the time for evaluation of “why” you’re sad. Analyzing is for another day. 

So the next time you’re having a miserable day, be grateful that you have the ability to feel all the tapestry of emotions in your life even if you can’t “see” the problem. 

Acknowledge it and allow it to pass through so that we can go on to another day. 

Take a deep breath in and exhale

So, before I go, listen closely and remember this ONE one thing. 

Your future is a thought, your past has passed, but your now is always here. 

Be mindful-one minute at a time.

Hugs, Cheryl 

Sponsors & Links Mentioned:

• One Minute of Mindfulness.com -show notes (buss description only -remove on the blog post)
• Individualized Guided Meditations– Are you interested? More information coming soon!
• Do you have a busy mind that you want to calm down? 

Episode Links:

• The Five myths of happiness