“The little things? The little moments? They aren’t little. ” Jon Kabat-Zinn
In a society that rewards busyness over peace of mind it can be difficult to remember what really matters. Every year I see a meme on Facebook that reminds me of the kind of person I want to be. It suggests your holiday to do list look more like this; BE present instead of buying presents. WRAP someone in a hug instead of wrapping gifts. SEND peace instead of gifts. DONATE food instead of shopping for food. And BE the light instead of seeing the lights.
What seemingly “little” things can you do this holiday season?
What if you were simply PRESENT?
The idea of being “present” may seem vague but it simply means to be fully here in this moment. Get out of your head, forget the “to do” list, quit regretting the past, quit fearing the future. No, it is not hard. Simply take a breath and come back to this moment.Take many, many mindful breaths. You give the gift of someone being heard and validated when you are present when in their presence. If you can come from this frame of mind when dealing with a difficult boss, employee, or patient, a child throwing a tempter tantrum, or a crazy relative, you will have peace of mind.
Monday mornings I used to volunteer to teach mindfulness to elementary students. I was amazed at the children’s ideas on ways they could express kindness. From picking up dropped pencils, to opening up doors, to sharing, to simply offering to see how they can be of help. All simple thoughtful acts of kindness.
Sometimes we think we need to give “BIG” for it to be significant. Or that what we give needs to be concrete or visual for it to matter. That is not true.
What if your boss, employee, or patient really needs a break or has personal issues far beyond average? What if the child that appears to be out of control having a meltdown is simply tired, hungry or over stimulated? What if the crazy relative has financial issues or depression? Would you respond to them differently knowing these things? Why? Why not just be generous with kindness because it feels good?
To be understanding, to offer validation, to give a hug, to smile, to express gratitude, to laugh, to be present, to offer your time, your expertise, your help and your support, and to be present, these are the presents worth giving. Random, simple, acts of kindness.
Mindfulness Matters for Health, Relationships, and Success Reduce burnout and improve communication and resiliency through mindfulness and emotional intelligence. Training and Coaching
Want a quick tip to help rewire your brain to not be so stressed and anxious? Want to be more of a visionary?
Tell me how do you feel right now?
Here is the deal, when you are stressed your Amygdala is activated. This is keeping you stuck in fight, flight, or freeze mode. One way to begin to shift is to simply name the emotion you are feeling. (AKA Affect Labeling or Mindful Emotions)
When you name what you are feeling the Amygdala begins to deactivate which allows you access to your Pre-frontal cortex so that you utilize higher levels of executive type thinking.
THIS IS A GAME CHANGER if you seek to be a visionary. BUT… so many people are out of touch with what they are feeling and are only focused on doing and on achieving results. If you really want to make an impact you need to use the part of your brain designed for it.
Pause, breath, notice your body, name the emotion you are feeling. Simply acknowledging without judgement and without trying to fix anything insures your emotions don’t control you. In time your practice will deepen but for today just try it out.
Amy McCae is a Life and Executive Coach as well as Mindfulness Meditation Teacher who helps leaders gain clarity, confidence, and satisfaction. She is passionate about wellness and raising consciousness. Amy offers coaching, mindfulness meditation, and energy work. You can read Amy’s story and view her credentials at http://www.creativewellnessomaha.com
Last weekend I was sorting through old files and getting rid of crap. In one of those files I found a list of “Monkey Mind Symptoms” that came from the first life coach I ever hired over twelve years ago.
Monkey Mind is a term coined by Buddhists referring to the self-limiting beliefs that run rampant in your brain. It refers to the thoughts you have that cause you to feel anxious or worried. Monkey Mind tells you that you are not good enough, it helps you make excuses, it keeps you a victim or a martyr, it allows you to place blame or be judgmental and countless other distractions from the present moment and your peace of mind.
Mindfulness helps you become aware of the thoughts you think. When you practice mindfulness and meditation you begin to see the truth, you are not your thoughts. Thoughts are just ideas created by your brain based off experiences you have had. When you understand this you reach a new level of empowerment. You can choose a new thought. You can make friends with your thoughts. You can choose to see Monkey Mind for what it really is, made up BS that doesn’t serve you.
When you realize you and your thinking are the root of your problems you may for moment feel frustrated and question how great self-awareness is. Even after all these years of meditating and now teaching mindfulness passionately, I still realize new things about my thinking that challenge me. For example last night I realized I had a fear of being “too much.” All the time I spent doubting my worth and now I realize “too much” exists within my thinking.
Do you experience Monkey Mind? Sometime today take five minutes to yourself to just be still. This is the only way you can find out what is really going on upstairs. Your mind will tell you that you need to do this and that and lead you to countless other things. Your job is to lead it back to your breath each time and to do so for five minutes. Notice the thoughts you think. Notice how you feel about them. Take a few minutes to journal about this experience.
When someone smiles do you smile back? The energy of a smile :).
After a long winter with far too much snow shoveling, I welcome the sound of birds chirping, the smell of rain, the green grass, and the way the warm sun feels on my skin. While winter seems to be a time to reflect and hibernate, spring brings a vibrant energy that makes me smile and motivates me. The energy of winter feels different than the energy of summer and I feel different.
Have you ever walked into a familiar room or into a meeting in a bad mood and suddenly be uplifted by the positivity you feel? Is there someone in your life that every time you are with them you walk away feeling drained? We often refer to this as the “energy” of a room or being “empathetic.”
Google defines energy as the strength and vitality required for sustained physical or mental activity. (1st definition) Quantum physics states that absolutely everything in the Universe is made up of energy. Einstein said that energy could not be created or destroyed it could only be transformed. Everything is energy including your emotions.
There is a phenomenon referred to as emotion contagion. In it’s simplest terms this means that you unconsciously mimic another person’s non-verbal clues and feel the reflection of those people’s emotions. You can “catch” emotions.” Think of a time when someone was crying and you began to cry, they may even stop crying when you start. Imagine a time you were sitting at your desk angry and a co-worker walked in and knew to walk out without you saying a word. How about when a child was sad, how did you feel? Spouse have a headache and suddenly you do to? You are designed to be empathetic so that you can develop compassion.
“Compassion is the basis of morality.” Arthur Schopenhauer
Mirror neurons are brain cells that react both when you perform an action as well as when you observe someone else performing that same action. When you watch someone get pricked with a needle you know what they are feeling but you don’t physically feel the same pain in your finger. You may even almost move your hand but you won’t because of your brain circuitry. Mirror neurons enable you to view another’s state from a virtual reality standpoint and you become empathetic. This allows you to feel compassion which will motivate you to action. Isn’t the world a better place when you are compassionate?
Empathy and compassion are vital skills in personal development, professional successes, and all relationships. Below are simple MINDFUL ways to practice.
Practice a body scan (Mindfulness Meditation)
Listen to understand not to reply
When overwhelmed by emotions and unsure of where it is coming from start asking; “Is this mine?”
Practice Affect Labeling (Mindful Emotions)
When in a challenging situation notice your breath, practice the pause
Make a list of ways you can influence energy
Make a list of actions you can take related to being compassionate
The simple act of meditating cultivates compassion for yourself and others!!! Meditate today 🙂
Sending you all the joy, peace, and love you can imagine!
To learn more about how Amy can support you please set up a complimentary 20 minute phone focus https://amymccae.as.me/
Amy McCae
Certified Life Coach and Mindfulness Meditation Teacher and MORE
Amy specializes in helping leaders overcome self-doubt and overwhelm so they can have clarity, confidence, and peace of mind. She offers Mindfulness Matters an accredited online course with or without Life Coaching to individuals and corporations. Amy also as offers classes, presentations, and seminars as well as several types of energetic healing.
Mindfulness Matters is an accredited, neuroscience based, emotional intelligence program created for developing visionary and conscious leaders. Many leaders struggle with self-doubt and overwhelm. This course insures you gain clarity, confidence, success, and will even help improve your relationships and health!!
Amy spent her childhood dreaming of being a doctor only to watch her mother die of cancer when she was 20. Her life took an entirely different direction after that and she spent much of her 20’s sick with chronic illnesses.
One day Amy was too sick to take care of her newborn baby and she had to crawl to the phone to call for help. Amy then went on a quest to heal and looked in places she never knew existed before that day. AND she healed largely through fitness, nutrition, and meditation.
Through that experience Amy rediscovered a passion for helping others. She is committed to excellence and to making a difference in the world.
This week I am facing a challenging and painful situation where my white, 7 year old daughter was tormented and called a racists by multiple classmates. (She doesn’t even know what that means). My daughter was also blamed for something she didn’t even say. No child heard her, but a child made up a story that suited her and shared it. As the truth unravels I am seeing clearly the problems in our society AND it begins with the adults.
Children are not born hating anyone. They don’t even see skin color. They are taught to hate because of their parents. Parents projecting their own unresolved issues and pain on their children. And then… sadly these once innocent children believe that they are already victims and they in turn hurt other children.
If we as a society are going to fix the hatred that exists regardless if it be religion, skin color, sexuality, income level, or whatever…it begins with the adults being accountable for managing their emotions and choosing to heal so that all thinking, speaking, and acting originate from a peaceful place of clarity instead of a space of defensiveness and blame. You do not fight for peace, you peace for peace.
If you seek world peace or even peace in your house or neighborhood look past the differences, develop self-awareness and emotional intelligence. AND seriously just be honest and kind.
Mindful suggestions for overcoming hate and finding peace:
*Figure out what it is you fear and why.
*Find out what the story is you tell yourself about other races, religions, or anyone you don’t like? Is is true or are YOU the one passing judgement?
*Your feelings and experiences are valid. Your judgement and blame are not. Work them out and do not take them out on innocent people.
*Decide if you want to be a victim or if you want to heal. Victim or empowered change maker? It is your choice.
* Everyone has at least one story that will break your heart. Have some compassion.
*Consider that not everything is about you. The other person may have no idea and may have not even intended harm. ASK yourself; “Did they intentionally hurt me?” If not, go within, ask for help, and move on.
Peace, Blessings, Joy, and Love to you all,
Amy McCae
Certified Life Coach and Mindfulness Meditation Teacher and MORE
Amy specializes in helping leaders overcome self-doubt and overwhelm so they can have clarity, confidence, and peace of mind. She offers Mindfulness Matters an accredited online course with or without Life Coaching to individuals and corporations. Amy also as offers classes, presentations, and seminars and several types of energetic healing work.
Mindfulness Matters is an accredited, neuroscience based, emotional intelligence program created for developing visionary and conscious leaders. Many leaders struggle with self-doubt and overwhelm. This course insures you gain clarity, confidence, success, and will even help improve your relationships and health!!
Amy spent her childhood dreaming of being a doctor only to watch her mother die of cancer when she was 20. Her life took an entirely different direction after that and she spent much of her 20’s sick with chronic illnesses.
One day Amy was too sick to take care of her newborn baby and she had to crawl to the phone to call for help. Amy then went on a quest to heal and looked in places she never knew existed before that day. AND she healed largely through fitness, nutrition, and meditation.
Through that experience Amy rediscovered a passion for helping others. She is committed to excellence and to making a difference in the world.
“Practice the Pause” is a common phrase in practicing mindfulness. This quiet moment is space of empowerment. It is where your ego and its incessant desire to control can take a back seat AND instead you are blessed with being gracefully and intuitively guided. The answers you seek are there if you simply become quiet and listen. BUT… odds are you avoid this, correct?
As I was “trying” to figure out what would be a good topic. I began to consciously set intentions in my mind to know what to write about. I asked for the ideas to be inline with my purpose of helping people to live healthier and happier lives, and to raise consciousness to create a better world.
FOR A MOMENT I PAUSED… and in that moment of silence realized all morning the same lyrics were running through my mind. So… I “Googled” the words to learn that the song was “What About Us?” by Pink. Being the curious person that I am I then read through the lyrics. Being the passionate person that I am I tried to research the song’s meaning. As it turns out the meaning, intention, or purpose of the song will not be revealed by the internet. The interpretation is entirely up to you.
The song asks a number of questions which inspire awareness. Awareness is key to absolutely everything. If you don’t know what you love you won’t make decisions that lead to happiness. If you don’t know what you are good at you will never be successful in business. If you don’t know what the problems are in a situation finding resolutions is going to be challenging. If you don’t have emotional intelligence your relationships will always suffer, including the one with yourself. If you don’t know what you are thinking you will act unconsciously falling victim to your own mind and the reality you create.
“Between stimulus and response there is space. In that space is our power to choose our response. In our response lies our freedom.” Viktor Frankl
You develop awareness and lead an empowered life by asking questions and becoming still…
We live in a society where doing matters more than being. Your boss will reward you for your hard work that helped the company but not for you needing to take care of yourself. Women are admired for working full time and raising kids full time and doing them both well but all the while feeling exhausted and like a failure. Your health, the things you love, connecting to people, your dreams, and anything related to balance have been thrown out the window in exchange for being TOO BUSY TO PAY ATTENTION.
How much simpler would your life be if you didn’t work so hard to figure things out? How much easier would your life be if you just trusted that the answers are already there? How much happier would you be if you let you ego rest and instead followed your gut instinct and your intuition? How much better would life be if you knew what you wanted and how to get it easily?
Today take 5 minutes to check in with yourself. Yes, there may be voices in your head, but they calm down with acknowledgement and practice just like anything else. Make friends with the thoughts, make friends with yourself. Explore what your body is saying. Be curious about your feelings and desires. Develop awareness.
LEARN MORE by working with me or enrolling in my online course Mindfulness Matters!
I will write more on the neuroscience and biology of stress, relaxation, and intuition soon.
Sending you much peace, love, and joy!
Amy McCae
Certified Life Coach and Mindfulness Meditation Teacher and MORE
Amy specializes in helping leaders overcome self-doubt and overwhelm so they can have clarity, confidence, and peace of mind. She offers Mindfulness Matters an accredited online course with or without Life Coaching to individuals and corporations. Amy also as offers classes, presentations, and seminars and several types of energetic healing work.
Mindfulness Matters is an accredited, neuroscience based, emotional intelligence program created for developing visionary and conscious leaders. Many leaders struggle with self-doubt and overwhelm. This course insures you gain clarity, confidence, success, and will even help improve your relationships and health!!
Amy spent her childhood dreaming of being a doctor only to watch her mother die of cancer when she was 20. Her life took an entirely different direction after that and she spent much of her 20’s sick with chronic illnesses.
One day Amy was too sick to take care of her newborn baby and she had to crawl to the phone to call for help. Amy then went on a quest to heal and looked in places she never knew existed before that day. AND she healed largely through fitness, nutrition, and meditation.
Through that experience Amy rediscovered a passion for helping others. She is committed to excellence and to making a difference in the world.
Not for one second do I believe that “time heals all wounds.” This catchy, all too often used phrase, intended to pacify someone in pain simply isn’t always true. True healing requires truth not time; truth about who you really are, truth about how you feel, truth about your relationships, and truth about your choices. Healing requires an entirely new level of self-awareness, a willingness to be honest, and a capacity to be receptive to change.
” Until you heal the wounds of your past, you are going to bleed with food, with alcohol, with work, with cigarettes, with sex; but eventually, it will ooze through and stain your life. You must find the strength to open the wounds, stick your hands inside, pull out the core of the pain that is holding you in your past, the memories, and make peace with them.” Iyanla Vanaznt
My chosen career field arose out my own suffering. I am no stranger to pain and my stubbornness and perfectionism have often proven to be less than ideal in numerous situations… Being in the business of helping people I still find myself seeking to help people feel better through inspiration and positivity.However, the truth is sometimes the truth hurts.
“One does not become enlightened by imagining figures of light but by making the darkness conscious.” Carl Jung
Carl Jung is/was a famous psychologist and psychiatrist who made numerous contributions int these fields of study. Jung proposed that everyone’s personality includes four Jungian Archetypes that help you understand your behaviors and they also influence the way you think and act. One of those aspects is referred to as “The Shadow” or the “the dark side of the psyche, representing wildness, chaos, and the unknown.” (learning-mind.com) Jung believed in the power of the unconscious mind and understood that repressing your desires or qualities you stifle your growth.
Uncovering your “darkness” will lead you to healing. These are aspects, ideas, beliefs, attitudes, traits, behaviors, and feelings that you are not aware of, have avoided or refused to acknowledge. It is through your acceptance of yourself wholeheartedly that you will find true healing, peace of mind, happiness, and freedom. AND you will be able to make conscious decisions!
As always, I am going to suggest meditation and mindfulness. You have to quiet all the chatter in your mind to get the truth. Silence speaks. ALWAYS. Mindfulness at its simplest means to pay attention on purpose and be at peace with the moment despite any “chaos.” They both lead to self-awareness which is an aspect of emotional intelligence desperately needed in our society.
In meditation you can ask for the answers. If you simply stop, notice your breathing for a few minutes, focus on your chest and then your heart, gently bringing your awareness back each time your mind wanders, notice how you feel, think of situations and then notice how you feel, think of certain people and ask questions and notice what comes to you. The idea is not to pass judgment on what you are feeling, thinking, or experiencing. Journal about these experiences!!! Please note that sometimes things or feelings come up that are bothersome if that occurs always ask for help.
During the day you can practice mini moments of mindfulness. How do you feel when you see a meme or post on social media? How do you feel when talking to your boss? How do you feel while cooking dinner? How do you feel in traffic? How do you feel when home alone? Are you emotionally reacting or consciously choosing your actions? What are the thoughts in your mind during these experiences? Sometimes when you can not get in touch with the feeling knowing the thought will lead you to the feelings. My awareness of my thoughts has often lead me to understanding my beliefs and my judgments. Not always easy… but so worthwhile.
Never fear the “shadows” as they remind you that there is light nearby. Remember that what you resist persists. Forgive yourself for what you didn’t know at the time. It is in your acknowledgement of ALL OF YOU that you will find healing.
Thank you,
Amy S McCae
Certified Life Coach and Mindfulness Meditation Teacher AND MORE!
Amy specializes in helping leaders overcome self-doubt and overwhelm so they can have clarity, confidence, and peace of mind. She offers Mindfulness Matters an accredited online course with or without Life Coaching to individuals and corporations. Amy also as offers classes, presentations, and seminars and even energy work.
Mindfulness Matters is an accredited, neuroscience based, emotional intelligence program created for developing visionary and conscious leaders. Many leaders struggle with self-doubt and overwhelm. This course insures you gain clarity, confidence, success, and will even help improve your relationships and health!!
Amy spent her childhood dreaming of being a doctor only to watch her mother die of cancer when she was 20. Her life took an entirely different direction after that and she spent much of her 20’s sick with chronic illnesses.
One day Amy was too sick to take care of her newborn baby and she had to crawl to the phone to call for help. Amy then went on a quest to heal and looked in places she never knew existed before that day. AND she healed largely through fitness, nutrition, and meditation.
Though that experience Amy rediscovered a passion for helping others. She is committed to excellence and to making a difference in the world.
A favorite quote of mine that screams emotional intelligence and hints at what it means to be mindful…Even as simple as writing this blog I have had to pause and reconnect with my heart to remember my purpose and revise in order to stay true to myself and my intentions of doing good and helping people.
So often I see clients that are exited to take skills assessments and personality tests. While these are fantastic and I encourage them, seldom is anyone thrilled to dig deep into their emotional processes nor are they initially exited to quiet their minds and listen. In fact they often resist or avoid both because they feel vulnerable.
Emotional intelligence will lead you to being authentic but it will require you be vulnerable.
Authenticity requires knowing yourself to such a degree that it no longer shakes you to admit your flaws, your mistakes, your feelings, or any of your imperfections. You can stand in your truth with equanimity. This also means admitting and accepting the deep and dark aspects of you that you have denied exist.
Vulnerability is the much feared “dirty” word in the world of power and success. It requires a strength that few will be willing to master. However, the reality is that being vulnerable is a profound and beautiful experience that will lead you to everything you seek.
How would it feel to be passionate about your daily life, to do things you love and are naturally good at? How would it feel to have meaningful relationships and heart felt connections with people that genuinely care about you flaws and all? How would it feel to make a difference in someone’s life or in the world? Can you imagine these?
What are you doing that prevents you from these experiences?
Below are three practices that if you do them consistently have the potential to transform your life.
*Meditate!!! There is no wrong way to do this besides not doing it. The silence you will discover will lead you to answers. EVEN JUST paying attention to your breath. Your breath is wired to your nervous system!
*Practice a body scan. Sit quietly and slowly sense from the top of your head to your feet. Ask questions, be curious. your body speaks. Don’t try to fix it or judge it. Just listen.
*Get in the habit of naming the emotion you are feeling. This actually rewires your brain!
Let me know how it goes!
Sending many blessings to you,
Amy McCae
Certified Life Coach and Mindfulness Meditation Teacher AND MORE!
Amy offers Mindfulness Matters an accredited online course with or without Life Coaching to individual and corporations. She specializes in helping leaders overcome self-doubt and overwhelm so they can have clarity, confidence, and peace of mind. Amy also as offers classes and seminars and even energy work.
Amy McCae is a Life Coach and Mindfulness Meditation Teacher in Omaha, Nebraska. She is passionate about healing and helping others. Amy holds numerous certifications allowing her to support individuals and organizations.
Mindfulness Matters is an accredited, neuroscience based, emotional intelligence program created for developing visionary and conscious leaders. Many leaders struggle with self-doubt and overwhelm. This course insures you gain clarity, confidence, success, and will even help improve your relationships and health!!
Amy spent her childhood dreaming of being a doctor only to watch her mother die of cancer when she was 20. Her life took an entirely different direction after that and she spent much of her 20’s sick with chronic illnesses.
One day Amy was too sick to take care of her newborn baby and she had to crawl to the phone to call for help. Amy then went on a quest to heal and looked in places she never knew existed before that day. AND she healed largely through fitness, nutrition, and meditation.
Though that experience Amy rediscovered a passion for helping others. She is committed to excellence and to making a difference in the world.
I am forever amazed at life’s possibilities. The vast array of colorful experiences that create memories that offer you the opportunity for growth. I sit here this morning contemplating what I have learned in 44 years…
Perfectionism is over rated. It’s just a shield. AND there is no such thing anyway.
Actions speak louder than words. Choose your actions wisely and stick with those that do what they say are going to do.
Being is just as important as doing.
Motherhood will teach you the greatest lessons and deepest love. Hold those babies a little longer. Children are magical, be like a child and adopt a sense of wonder.
Just because you are kind and good to someone doesn’t mean they will be kind and good to you. Be kind anyways and always. How they treat you is there karma, how you treat them is yours. This will save you so much regret. (yes, even if they are an a**).
Blood is not always thicker than water.
Albert Einstein was correct… “Intuition is a sacred gift and the rational mind is a faithful servant.” Trust your gut; it knows.
You are far more powerful than believe. Quiet mindful moments and developing self-awareness give you a sense of empowerment you didn’t know existed. Seriously breath, meditate…
There is a difference between being lonely and being alone.
Get out of your comfort zone. Vulnerability really is the birth place of all great things.
What other people think of you is none of your business. Don’t let someone’s judgment cloud your thinking. Be the original you were meant to be.
Do what you love. Quit making excuses about time and money and find something that you love to do and do it. Today.
Open your mind to diversity, possibilities, ideas, and experiences. These will open your heart and make the word a better place.
LOVE YOURSELF. I don’t care what route you take here and there are countless self-help books and programs… Find the ways that work you. You are worthy. I promise.
Amy McCae
Certified Life Coach and Mindfulness Meditation Teacher
Amy McCae is a Life Coach and Mindfulness Meditation Teacher in Omaha, Nebraska. She is passionate about healing and helping others. Amy holds numerous certifications allowing her to support individuals and organizations.
Mindfulness Matters is an accredited, neuroscience based, emotional intelligence program created for developing visionary and conscious leaders. Many leaders struggle with self-doubt and overwhelm. This course insures you gain clarity, confidence, success, and will even help improve your relationships and health!!
Amy spent her childhood dreaming of being a doctor only to watch her mother die of cancer when she was 20. Her life took an entirely different direction after that and she spent much of her 20’s sick with chronic illnesses.
One day Amy was too sick to take care of her newborn baby and she had to crawl to the phone to call for help. Amy then went on a quest to heal and looked in places she never knew existed before that day. AND she healed largely through fitness, nutrition, and meditation.
I’m not bossy and I’m not a control freak. I just have better ideas than you.
Sometimes when people appear to be bossy or controlling there is more to the story…
As child I remember being meticulous about things being in order. My clothes in my closet faced a certain direction and were hung colored coded and according to season, my music alphabetized, and my grades perfect. I worked hard to control every aspect of my environment.
As an adult I have often done the same things to an even deeper extent both personally and professionally. I strive for excellence in all that I do and used to wish I could control people, places, and events so that they quit messing up my plans.
Middle age and painful life experiences have this way of insuring that you deal with your sh*t. In my late thirties I began having panic attacks to the point of not being able to function for hours afterwards. I also started waking up having panic attacks thinking I was going to die. Imagine waking up not being able to breath or control your body… Looking back I always had anxiety but was masking it in any way I could.
Through a lot of personal development work I realized that deep down I am not a control freak after all. When I feel anxious I will try to find something to control. The other night I was cooking and thinking about a personal situation that was hurting me. Suddenly I felt the need to organize, control, and clean something. Instead of doing that I stopped, took a breath, and asked myself what was really going.
“People with anxiety don’t have a train of thought. We have 7 trains on 4 tracks that narrowly avoid each other when the paths cross and all the conductors are screaming.” (Survivors Stand Tall/ Facebook)
Meditation and mindfulness have been my saving Grace. They have taught me how to breath, how to focus, and how to help myself. What I have learned is that I am not controlling but I do sometimes experience anxiety. The source of that anxiety is caused by my thoughts and feelings about a situation or person that I don’t have control over. Why would I want to control the person or situation? Because I feel insecure, unworthy, unsafe and that scares me. FEAR…
The next time you find yourself feeling the need to control a situation or the next time you notice you are feeling anxious try asking yourself some questions:
What is this really about?
What emotion am I feeling?
What outcome do I want?
How can I be at peace with this person or situation if it doesn’t turn out as I would like?
What things can I do for myself to create the my preferred feelings?
Not everyone experiences anxiety the same way. If you have anxiety or panic attacks please make sure you see the proper professional for you.
Wishing peace and joy.
Many Blessings,
Amy McCae
Certified Life Coach and Mindfulness Meditation Teacher
Amy McCae is a Life Coach and Mindfulness Meditation Teacher in Omaha, Nebraska. She is passionate about healing and helping others. Amy holds numerous certifications allowing her to support individuals and organizations.
Mindfulness Matters is an accredited, neuroscience based, emotional intelligence program created for developing visionary and conscious leaders. Many leaders struggle with self-doubt and overwhelm. This course insures you gain clarity, confidence, success, and will even help improve your relationships and health!!
Amy spent her childhood dreaming of being a doctor only to watch her mother die of cancer when she was 20. Her life took an entirely different direction after that and she spent much of her 20’s sick with chronic illnesses.
One day Amy was too sick to take care of her newborn baby and she had to crawl to the phone to call for help. Amy then went on a quest to heal and looked in places she never knew existed before that day. AND she healed largely through fitness, nutrition, and meditation.
While doing some website updating I took a moment to read what I wrote many years ago about my journey to healing. Part of being mindful includes practicing self-awareness so that you can make conscious decisions inline with your values. I love my history, it reminds me of who I am and what I am suppose to do. Fitness, nutrition, and meditation saved my life on multiple levels and for that I am grateful.
As a child I was fascinated by the medical community. I remember watching the show “Emergency” when I was I only three. The show’s storyline was about paramedics and firemen; Johnny, Roy, and Captain. I even named my fish after them and my parents sent me birthday cards with stickers from them for years. I collected doctor supplies and asked for medical books. I wrapped sprained ankles and made strips out of bandages for cuts. I knew I was going to be a doctor when I grew up.
During college I was torn between my fascination with medicine and my love of the arts and literature. Chemistry challenged me and English and literature came naturally. I contemplated teaching as opposed to medical school. Then, when I was only 20 my mother died of cancer. She had been diagnosed when I was seventeen and then again when I was twenty. She died four months later, but not without a tremendous fight. My fascination ended. The magic and power extinguished after watching what my mother endured. She chose surgery, chemotherapy, and radiation because she believed that was the only way she would live to raise her four children. They failed, she left this world at 41.
My life took an entire new direction after that. During this time I developed multiple chronic health problems including Interstitial Cystitis, Fibromyalgia, Irritable Bowel Syndrome, and countless other issues. Fortunately none of them would kill me, just make me miserable and affect my ability to live day to day life and contemplate suicide. (I often went to the bathroom 30-40 times a day and I had 9, yes 9, Urologists, none of which helped). Doctors discounted me and became frustrated when their tests and prescriptions failed.
Eventually I became so sick that I could not get out of bed to take care of my child. I was in so much pain that I literally crawled to the telephone and called my sister and asked her to come get my baby. That day changed my life forever. I began a quest to find the answers that would allow my body to heal. I searched for information in places I didn’t even know existed before that day. I found that your body has an innate ability to heal itself if you treat it properly and if you remove whatever blocks may be in the way. I changed my whole life through fitness, nutrition, and meditation.
My experiences taught me that the Universe has a way of showing you exactly what you should do if you pay attention and follow your intuition. I was never supposed to be a doctor or a college professor. My life’s purpose is to teach wellness and support healing. With this revelation I began seeking certifications that would allow me to be a qualified holistic practitioner and with the help of a Life Coach began professionally assisting people create healthier and happier lives.
Currently I hold numerous certifications related to holistic wellness from Certified Personal Trainer to Certified Life Coach to Reiki/Shaman to Certified Mindfulness Meditation Teacher and MORE. I have done numerous radio shows and have published blogs and MORE. It is a wonderful journey!
In my practice I focus on Mindfulness as I believe it can be applied to every aspect of your life including fitness, nutrition, relationships and MORE. Mindfulness really does matter.
If you would like to learn more please set up a free phone consultation https://amymccae.as.me/
Mindfulness Matters is an 8-week accredited, neuroscience based, emotional intelligence program created for developing conscious, visionary leaders. In this course you will gain self-confidence and begin making decisions that honor you. Your level of self-awareness will sky rocket allowing you to truly know who you are as well as what you need and want. Your communication and relationship skills will dramatically improve allowing you to ask for what you need and want at work and at home AND get it. Your relationships will improve. Your level of happiness will grow. Your health and vitality will increase. You will naturally learn to make conscious decisions allowing you to live in line with your values and purpose.
If you are feeling depressed you are living in the past. If you are feeling anxious you are living in the future. Are you aware of what you are thinking that is contributing to these feelings?
There are some studies that suggest you may have 50,000 thoughts a day. Over achievers and perfectionist may have even more. These thoughts contribute to the how you experience your life.
Think about this for a moment. If you are allowing your thoughts to carry you away recalling an experience from the past where you regret a decision or you are still angry at someone for what they did to you then you are not living in the present moment. If you are feeling overwhelmed with things you need to do or stressed about money to pay bills or anxious about an upcoming meeting then you are not living in the present moment. Is this really serving you?
There is a better way… Becoming aware of your thoughts and consciously choosing more ideal thoughts can ease your mind, lower your stress, enhance your relationships both personally and professionally, and help you to enjoy life fully.
Here are some ideas to help you get started!
PRACTICE THE PAUSE. Always come back to your breath. You are always breathing so you can always take a moment to notice your breath. Take 3 breaths before you reply to emails or texts. Take 5 breaths when in a heated discussion. This will allow you to intuitively respond instead of emotionally react. The outcome will be significantly better. You will save yourself some regrets and will be cultivating compassion.
In these moments of a few simple breaths notice what your thoughts are, notice what your feelings are, notice any sensations. Do not try to get rid of them. Most people want to be validated to find peace. By noticing them you are not avoiding them. You are validating them and they will allow you insight into YOU. As you get better you can simply acknowledge and validate and then begin to choose a more ideal thought when you notice your mind has gone to the dumps.
Developing a regular practice of noticing your breath for 5-30 minutes each day rewires your brain to automatically begin to “practice the pause.” Many people begin this and get discouraged because of the thoughts they have. Everyone has thoughts. The goal is not to control them but to not allow them to control you.
The best strategies for dealing with thoughts include: using a mantra (repeat a phrase over and over). You can choose whatever works for you. Perhaps its is “breath in, breath out.” Perhaps it is “I am worthy.” Perhaps you count to 10. Perhaps you count and imagine the numbers or maybe imagine the numbers as something else. Just choose something positive and kind.
The intention is to bring your attention back to the present moment so the you can feel good and make conscious decisions. With that you will gain an awareness of your thoughts and feelings so that you reduce your stress level, cultivate healthy relationships, create success, confidence, and especially peace of mind.
Amy McCae is a Life Coach and Mindfulness Meditation Teacher in Omaha, Nebraska. She is passionate about healing and helping others and especially about mindfulness and emotional intelligence.
Amy spent her childhood dreaming of being a doctor only to watch her mother die of cancer when she was 20. Her life took an entirely different direction after that and she spent much of her 20’s sick with chronic illnesses.
One day Amy was too sick to take care of her newborn baby and she had to crawl to the phone to call for help. Amy then went on a quest to heal and looked in places she never knew existed before that day. AND she healed largely through fitness, nutrition, and meditation.
The experience allowed her to rediscover her passion for healing and helping others. Amy now holds numerous certifications allowing her to be of support to individuals and organizations. Mindfulness Matters is an accredited 8-week online course rooted in science and inspired by her desire to help others develop emotional intelligence (especially leaders and those struggling with self-doubt and overwhelm). Please contact Amy for more information and to sign up!
So you survived the stress of the holidays, your challenging co-workers and even your crazy family. In December I shared a skill set to help you reduce stress, create a healthier and happier life, and think more positively. I also shared that your power always lies in the present moment. It is in this moment that if you have enough self-awareness and emotional intelligence that you can make conscious choices inline with your values and save yourself a lot of headaches and regret later. AND obviously be less stressed.
Below I give you 3 specific, simple practices you can easily begin today that will help you develop greater self-awareness/emotional intelligence so that you can take better care of your needs, improve your relationships, and be a conscious, visionary leader.
Almost four years ago I was asked by a doctor in Arizona to participate in an online summit and to speak about relationships. I was in the middle of a nasty divorce and did not feel “worthy” of the opportunity. I decided to dig deeper into the five skills I had been teaching and speak on those. I ended up ranked #6 out of 40 speakers some of which were rather well known. I have shared/taught these practices to corporations, spiritual communities, non-profit organizations and to people from all walks of life. The title changes but the skills are the same include; Awareness, Acceptance, Attitude, Action, and Acknowledgment each with specific practices.
Relationships are always the heart of our daily lives. The people in your life are a reflection of you. The relationship you have with yourself will dictate and impact every facet of your life.
Stress Less Now is really about mindful self-care so that you can live an empowered and extraordinary life. The transformational practices inspire authenticity, confidence, compassion, and emotional intelligence fostering visionary leaders that create a better world.
AWARENESS is the topic for today.
Awareness is first simply because if you do not know who you are or what you are dealing with you simply can not make a conscious choice. As it turns out ignorance is not bliss. You need to be mindful of what lies beneath the roles you play and why. You need quiet and space to explore these. The truth can never be hidden for long.
Self-awareness begins with attention training. (AKA “Mindfulness”) There are several simple mindfulness practices that you begin now. One would be to become mindful of your breath. Just notice without judgement occasionally throughout the day and begin taking a few minutes each day to just breath. You can add more time when you are ready.
Another practice would be a “Loving Kindness Meditation” which is done by simply mentally repeating phrases such as “May I be loved, may I be well, may I be at peace, may I be at ease. You can also hold your hand on your heart when you do this and even send it to others! Notice your body when you do this. Begin to notice what you sense when you practice. Emotional intelligence may be the greatest gift you ever give yourself.
Another way to gain self-awareness is through discovering your core values. You can find lists on the internet or set up a free phone consult with me at http:// https://amymccae.as.me/ and I will send you a free copy. The idea is to narrow it down to your top five. These are your deal breakers. Knowing them will allow you live authentically and confidently. AND it is always eye opening.
Please take the time to journal about your experiences. Taking the time to be kind to yourself and to develop new levels of self-awareness leads to improved wellness, better choices, healthier relationships, greater business success, and peace of mind. Just do it.
Enjoy the journey of learning about you. May you gain the confidence, self-awareness, and tools you need to believe that you are worthy and can create anything you desire. You just have to be willing to look deeply.
Thank you,
Amy McCae
Certified Life Coach and Mindfulness Meditation Teacher
Mindfulness Matters is an accredited 8-week online course rooted in science and inspired by Google’s emotional intelligence program.
Amy McCae is a Life Coach and Mindfulness Meditation Teacher in Omaha, Nebraska. She is passionate about healing and helping others and especially about mindfulness and emotional intelligence.
Amy spent her childhood dreaming of being a doctor only to watch her other die of cancer when she was 20. Her life took an entirely different direction after that and she spent much of her 20’s sick with chronic illnesses.
One day Amy was too sick to take care of her newborn baby and she had to crawl to the phone to call for help. Amy then went on a quest to heal and looked in places she never knew existed before that day. AND she healed largely through fitness, nutrition, and meditation.
The experience allowed her to rediscover her passion for healing and helping others. Amy now holds numerous certifications allowing her to be of support to individuals and organizations. Mindfulness Matters is an accredited 8-week online course rooted in science and inspired by her desire to help others develop emotional intelligence (especially leaders and those struggling with self-doubt and overwhelm). Please contact Amy for more information and to sign up!
With the holiday season officially over and the New Year fast approaching goal setting is a hot topic. It is almost common knowledge that January is the busiest month of the year for gym owners. Many of those gym goers are no longer making it to workout by the time March rolls around. (5 Steps to goal setting success with peace of mind at the bottom).
If you have a Type A, driven personality the idea of setting new goals and planning can be an exiting time. However, if you never feel satisfied and expect or demand perfection from yourself or others you may be looking back wishing and wondering if you could have done more or tried harder.
” The curious paradox is that when I accept myself just as I am, then I can change.” Carl Rogers
It makes zero difference what your goals are from fitness to business to relationships. If you do not accept yourself where you are as well as accept who you are you will be fighting an uphill battle to achieve what you seek. You may never feel peace and happiness on the journey or you may reach the goal and still seek more AND more…
Perfectionism is a way to protect yourself from actually looking deep into who you are. Perfectionism is a distraction that allows you to stay so busy that you never have to stop and pay attention to what you really need or want OR FEEL. Perfectionism is also in the eye of the beholder so if you are seeking to please others or working ridiculously hard to prove to others you are worthy you are never going to feel satisfied.
Wisdom is being mindful of who you are and making conscious choices in line with your values to achieve happiness and success in health, relationships, and business. It is knowing the difference between pleasing others and pleasing yourself. Wisdom is accepting yourself exactly as you are now. It is from this space that all goals and dreams become reality and do so with ease.
So… how do you accept yourself where you are and set goals that allow you to feel happy and satisfied?
Get a planner that you love. (I can’t have one with flowers or designs and it must have monthly and daily and the days must be across the page starting with Sunday) Who knew? But… this works for me.
Choose only 1 or 2 areas of life to work in. You can use a Wheel of Life worksheet to rate and to determine which is best. When you commit to change one the rest will follow, its natures law.
Evaluate your Core Values. Use worksheets to determine these if you are unsure. Choose your goals based off what you love and are passionate about. Journal about your childhood passions if you are struggling to remember. Setting a goal that doesn’t matter to you or is something you think you “should” do will never bring you true satisfaction.
THE SINGLE MOST IMPORTANT STEP! Practice finding joy. Practice being appreciative. Seriously revel in the moments that feel good. I am not a gambling woman, but I would bet that if you take the time to notice your thoughts you will find a pattern of regretting or rehearsing the past in your mind or fearing and wondering about the future. What if instead you thought about what was good right now? You can start this easily… right now… Each day find joy in where you are or what you are doing. Each day find moments, even if brief, that you feel satisfied. Sit in that satisfaction and soak it all in. Even if it seems silly or small. It is not…It is easiest to start this by practicing when you first wake up or when you go to bed. I don’t care if it is basking in the sunlight shining through the window for one minute when you wake or snuggling the softest pillow appreciating that you have a soft, warm bed when you go to sleep at night. You can try this out while driving, while cooking, while working. Just find moments to be happy, joyful, and satisfied and more will come.
THE OTHER SINGLE MOST IMPORTANT STEP!Be kind to yourself. Give to you. Take some time to meditate daily. You can not always be in state of “doing.” You must have quiet and space to be open to receiving. Even if it is as simple as two minutes of mindful breathing. The clarity, peace, and awareness this brings can alone can be transformational.
Wishing you a joyous and satisfying new year!
Amy McCae
Certified Life Coach and Mindfulness Meditation Teacher
Amy McCae is a Life Coach and Mindfulness Meditation Teacher in Omaha, Nebraska. She is passionate about healing and helping others and especially about mindfulness and emotional intelligence.
Amy spent her childhood dreaming of being a doctor only to watch her other die of cancer when she was 20. Her life took an entirely different direction after that and she spent much of her 20’s sick with chronic illnesses.
One day Amy was too sick to take care of her newborn baby and she had to crawl to the phone to call for help. Amy then went on a quest to heal and looked in places she never knew existed before that day. AND she healed largely through fitness, nutrition, and meditation.
The experience allowed her to rediscover her passion for healing and helping others. Amy now holds numerous certifications allowing her to be of support to individuals and organizations. Mindfulness Matters is an accredited 8-week online course rooted in science and inspired by her desire to help others develop emotional intelligence (especially leaders and those struggling with self-doubt and overwhelm). Please contact Amy for more information and to sign up!
What if this year instead of only giving presents you gave the gift of your presence? Now don’t wrap yourself in a box or let your ego get involved here… What I am suggesting is that you be more present, that you be more mindful.
The idea of being “present” may seem vague but it simply means to be fully here in this moment. Get out of your head, forget the “to do” list, quit regretting the past, quit fearing the future. No, it is not hard. Simply take a breath and come backto this moment in time. Take many, many mindful breaths. You give the gift of someone being heard and validated when you are present when in their presence. This is generosity. If you can come from this frame of mind when dealing with a difficult boss or employee to patient, a child throwing a tempter tantrum, or a crazy relative you will have peace of mind.
Generosity is mindfully giving in a way that makes you feel good.
Monday mornings I volunteer to teach mindfulness to elementary students. I was amazed at the children’s ideas on ways they could express generosity. From picking up dropped pencils, to opening up doors, to sharing, to simply offering to see how they can be of help. All simple acts of kindness.
Sometimes we think we need to give “BIG” for it to be significant. Or that what we give needs to be concrete or visual for it to matter. That is not true.
What if your boss, employee, or patient really needs a break or has personal issues far beyond average? What if the child that appears to be out of control having a meltdown is simply tired, hungry or over stimulated? What if the crazy relative has financial issues or depression? Would you respond to them differently knowing these things? Why? Why not just be generous with kindness because it feels good to give?
To be understanding, to offer validation, to give a hug, to smile, to express gratitude, to laugh, to be present, to offer your time, your expertise, your help and your support, and to be present, these are the presents worth giving. Random, simple, acts of kindness. This is generosity.
Be present. Be mindful. Be kind. Be generous. It will all come back to you tenfold and rest assured you will be blessed with happiness and peace of mind.
What ways will be present and generous?
Amy McCae
Certified Life Coach and Mindfulness Meditation Teacher
Amy McCae is a Life Coach and Mindfulness Meditation Teacher in Omaha, Nebraska. She is passionate about healing and helping others and especially about mindfulness and emotional intelligence.
Amy spent her childhood dreaming of being a doctor only to watch her other die of cancer when she was 20. Her life took an entirely different direction after that and she spent much of her 20’s sick with chronic illnesses.
One day Amy was too sick to take care of her newborn baby and she had to crawl to the phone to call for help. Amy then went on a quest to heal and looked in places she never knew existed before that day. AND she healed largely through fitness, nutrition, and meditation.
The experience allowed her to rediscover her passion for healing and helping others. Amy now holds numerous certifications allowing her to be of support to individuals and organizations. Mindfulness Matters is an accredited 8-week online course rooted in science and inspired by her desire to help others develop emotional intelligence (especially leaders and those struggling with self-doubt and overwhelm). Please contact Amy for more information and to sign up!
Holiday season… This beautiful time of the year brings with it some challenges. More money, more time, more work, crazy family, and more events scheduled on the calendar can all be a recipe for disaster and feeling stressed. I am confident you understand what I mean. However…
What if I told you that at any given time you have the power to make the decision whether or not you feel stressed? Your power always lies in your awareness of this moment.
For many years I have shared a set of skills with specific tools to help people manage stress, create healthier and happier lives, and think more positively. Originally there were only 4 main concepts but about 4 years ago I revised it and even added a 5th. Now this tool box has developed into a journey of self-discovery that even supports improving relationships. Challenging boss at a work party? Crazy family member you have to see this year?
The path to less stress begins with self-empowerment.
The five ideas you will do well to consider are; Awareness, Acceptance, Attitude, Action, and Acknowledgment.
AWARENESS because ignorance is not always bliss. This is first because it is most important. If you don’t know the details of a situation how can you resolve an issue? If you don’t know yourself how can you be authentic and make conscious decisions? Awareness begins with understanding yourself, your core values, and my favorite: your emotional processes. When you think, speak, and act inline with your core values you live an empowered and successful life. Core Values types of worksheets and meditation would be my first set of suggestions for developing any level of self-awareness.
ACCEPTANCE. Have you ever heard that phrase that being angry is like swallowing poison and expecting the other person to die? Well… get over being mad. You are only hurting yourself. AND learn to love yourself. Yes, I am aware that it sounds corny and that is suggested sometimes half-heartedly but… these are absolutely necessary steps to peace of mind. Imposter Syndrome runs rampant it seems. Try “Heartfelt or Living Kindness” Meditation to cultivate compassion for yourself. Consider writing a list of the people you are upset or angry with, why, the emotions you feel, and then burn that sh**. You don’t have control over other people and what they do don’t allow their behavior to control you.
You may not have control over people but you do have control over your ATTITUDE. Attitude is all about your perception. I mean seriously think about this for a moment… Let’s say you are looking at an image of an optical illusion and you are only seeing it one way, but then someone comes along and points out an entirely different image. YOUR perception just changed and you now have two ideas and BOTH are correct! Always, take a moment to take a breath before you speak or act. This will save you and others so much heartache. You never really know what the other person is going through and you never know what you may learn. Make authentic and conscious decisions inline with your values.
Ready, set, ACTION. Let’s keep this simple. Set some clear goals in only 1 or 2 areas of your life and write specific steps. CHOOSE WHAT YOU LOVE not what you think you are suppose to do. Then, get an accountability partner or hire a life coach. Just be clear on your vision and purpose.
Last but most certainly not least we have ACKNOWLEDGMENT. This is simply gratitude. There is no easier way to shift energy and create happiness than to practice being appreciative. Some creative ways to be grateful are to volunteer/be of service or create a joy jar where you make notes of happy moments and put them in a jar to read at a later time. I found it much easier to get into the actual feeling of being grateful when I shared my appreciation with a friend. Just do it. Do it regularly. It will bring more things to be grateful for into your life.
Each one of these ideas/skills has the potential to lower your stress level. AND more! If you would like more ideas and more specific practices for each one please contact me. I offer a downloadable extended version as well as a 21 Day Gratitude and Kindness Email Challenge.
Choose wisely. Stress Less. Be Happy.
Thank you,
Amy McCae
Certified Life Coach and Mindfulness Meditation Teacher
Amy McCae is a Life Coach and Mindfulness Meditation Teacher in Omaha, Nebraska. She is passionate about healing and helping others and especially about mindfulness and emotional intelligence.
Amy spent her childhood dreaming of being a doctor only to watch her other die of cancer when she was 20. Her life took an entirely different direction after that and she spent much of her 20’s sick with chronic illnesses.
One day Amy was too sick to take care of her newborn baby and she had to crawl to the phone to call for help. Amy then went on a quest to heal and looked in places she never knew existed before that day. AND she healed largely through fitness, nutrition, and meditation.
The experience allowed her to rediscover her passion for healing and helping others. Amy now holds numerous certifications allowing her to be of support to individuals and organizations. Mindfulness Matters is an accredited 8-week online course rooted in science and inspired by her desire to help others develop emotional intelligence (especially leaders and those struggling with self-doubt and overwhelm). Please contact Amy for more information and to sign up!
Although the term“Mindfulness” often invokes an image of a monk sitting on a mountain chanting “OM,” neuroscience is proving this ancient practice is worthy of exploring today. Your true power lies in this moment. If you understand who you are and your emotional processes you live not only an authentic life but also an empowered one.
Mindfulness is really a brain thing and could also be referred to as attention training. Mindfulness means to pay attention on purpose in a particular way and to do so without passing judgment. It means to be aware of your thoughts,feelings, and sensations and still be at peace in that moment. Some of the core practices include; mindful breathing, mindful listening, loving kindness, and a body scan.
Stop right now and take a moment to notice your breath. Notice where your awareness lies, notice thoughts, notice sensations, notice sounds. Now, practice paying attention to your breath for 2 minutes and whenever your mind wanders bring it back to your breath. Make note of how you feel. You have just started mindful breathing by paying attention to your breath.
In 1979 Jon Kabat-Zinn (PhD,scientist, writer, professor, Founder of MBSR and often referred to as the Godfather of Mindfulness) put Mindfulness on the map in the western world when he founded the Mindfulness Based Stress Reduction program at the University of Massachusetts.The program was developed for chronically ill patients that were not responding well to traditional methods and has been highly successful. Essentially Jon Kabat-Zinn took the Buddhism and Voodoo Woo-doo out of Mindfulness Meditation when he created the program. He said; “ I bent over backwards to structure it and find ways to speak about it that avoided as much as possible the risk of it being seen as Buddhist, new age, eastern mysticism, or just plain flakey. “
Mindful Schools of California(and many other industry leaders) teach the neuroscience of mindfulness. Mindfulness practices deactivate the part of your brain responsible for stress(amygdala) which in turn allows you access to the part of your brain responsible for all higher levels of thinking (pre-frontal cortex). There are 9 aspects of well being that are developed through a mindfulness practice/attention training/pre-frontal cortex activation: bodily regulation, insight, attuned communication, empathy, emotional regulation, fear modulation, response flexibility, intuition, and morality. (Gratitude may make this list soon)
You can begin to see where the aspects of well being developed could lead to things such as increased confidence, greater compassion, improved health, more fulfilling relationships,higher creativity, better success rates, and happier daily living.
Mindfulness equates to self-awareness. They are the same thing. One vital aspect of self-awareness is emotional awareness. You can’t accurately know yourself if you do not know and understand your emotional processes.
Emotional Intelligence may be defined as the capacity to be aware of, recognize, understand, and express emotions as well as the ability handle relationships non-judgmentally and empathetically. This is key to all personal and professional success.
Often referred to as“practicing the pause” when you have developed emotional intelligence you will begin to intuitively respond to people and situations as opposed to emotionally react. Imagine how many arguments you will save and how much less regret and guilt you will feel? This is truly a space of self-empowerment where you have the opportunity to think, speak, and act in line with your values. This is where you have the ability create change, be authentic, and live intentionally.
There are countless ways to
begin to develop emotional intelligence including; mindfulness/attention
training practices, self-assessment, journaling, learning to scan your body,
and affect labeling (naming the emotion you are feeling).
The problem that often arises
is difficulty in sticking to a practice so it is necessary to make it a
priority, schedule it, get help, get a buddy, and be kind to yourself on the
journey. The processes and awareness are the focus not the end result. Enjoy
the journey.
Amy McCae
Certified Life Coach andMindfulness Meditation Teacher (and so much more)
Amy McCae is a Life Coach and Mindfulness Meditation Teacher in Omaha, Nebraska. She is passionate about healing and helping others and especially about mindfulness and emotional intelligence.
Amy spent her childhood dreaming of being a doctor only to watch her other die of cancer when she was 20. Her life took an entirely different direction after that and she spent much of her 20’s sick with chronic illnesses.
One day Amy was too sick to take care of her newborn baby and she had to crawl to the phone to call for help. Amy then went on a quest to heal and looked in places she never knew existed before that day. AND she healed largely through fitness, nutrition, and meditation.
The experience allowed her to rediscover her passion for healing and helping others. Amy now holds numerous certifications allowing her to be of support to individuals and organizations. Mindfulness Matters is an accredited 8-week online course rooted in science and inspired by her desire to help others develop emotional intelligence (especially leaders and those struggling with self-doubt and overwhelm). Please contact Amy for more information and to sign up!
“The little things? The little moments? They aren’t little.” Jon Kabat-Zinn
Although the response to the Coronavirus has left people fearful, it is probably safe to say that many of you have had to re-evaluate how you live.
For many it has meant a loss of income, especially those self-employed and/or service based industries as well as taking on new roles such as teacher for your children or working from home instead of an office and even having to change your entire job duties.
While these are huge challenges that even cause new problems, you can stop and reflect and decide if you are going to be defeated or if you are going to use this experience to make your life far better than it was before.
It is in times like this that you figure out what matters most. Your time, your money, your health (mental, emotional, physical, and spiritual all matter), your career, your home, your hobbies and passions, and your children all need you to pay attention.
This is a lot to manage! So…take a moment. Just a moment and pay attention to that moment, to that one email, to that one child, to that one task at home. One at a time, one moment at a time. These little moments are all that matter.
You can’t stop this virus or the other thousands of ways you can become sick or die. But you can choose how you live in each moment.
Remember to ask for help if you need it and to offer help where you can.
Message me to learn more about trainings and coaching. Your health and wellbeing matter!
Below you will find next week’s FREE, online, quick and simple, no experience needed meditation links. Just download Zoom and click the link.
Sending many blessings, perfect healing, and peace of mind.
Mindful Monday Meditation Liquid Sunshine Body Scan Time: Apr 20, 2020 12:30 PM Central Time Join Zoom Meeting https://us04web.zoom.us/j/4955763850
Thankful Thursday Meditation Creating Space for Freedom Time: Apr 23, 2020 12:30 PM Central Time Join Zoom Meeting https://us04web.zoom.us/j/4955763850
Why is it when you buy a car you “suddenly” notice so many other people driving the same car?
Believe it or not this is no accident, it’s science. The reticular formation is a part of your brain that helps determine what gets through to your conscious attention. Once you buy a car your brain automatically adjust and allows this new information in. So now you see your car, the same car, even the same color everywhere. There was not a sale on cars where you and countless others bought the same car. You just have the capacity to notice that particular car now. This is often referred to as the Baader-Meinhof phenomenon or frequency illusion.
Do you really think it only works for cars buying?
What if you consciously decided to think about and allow some other ideas to come into your mind? What if you became more conscious and noticed things you never even thought possible and never knew existed before? How different would your life be then? How different would this world be?
Right now we are sitting at a turning point in evolution. We have a global pandemic that is going to alter all of our lives forever. In this moment people are at home stating they are in “lock down,” schools are closed, businesses lost, domestic violence rates rising, and people are walking around terrified of germs and hoarding toilet paper and hand sanitizer
Is this the direction you want the world to go?
It is time to wake up and pay attention. Pay attention to your intention. What you think about you bring about. Mindfulness of your thoughts, feelings, and actions matters more now than ever before.
Choose wisely.
To help you see your potential power I invite you to read the following essay by Charles Einstein. I have followed him for years… I have thought all of the things he mentions but have not been able to put my thoughts and feelings into words. It is a bit lengthy but worth every single second you spend reading it. AND it will raise your awareness allowing you an opportunity to see more than just a lot of cars like yours.https://charleseisenstein.org/essays/the-coronation/
Now that you understand the power of your mind, use it for good. There are a number of meditation groups that are inviting people to take 20 minutes this Saturday, April 4 at 9:45 p.m. Central Time to imagine a better world. If your one mind can show you your new car seemingly accidentally, what do you think 1000s of minds intentionally together can do? You can do this for just a few minutes if that is all you have but… please pause and give thanks, send love, see the earth and all of its habitants happy, healthy, and peaceful, remember your freedom, see and feel the world as you intend it to be. AND share this!
Energy healing is something I strongly recommend right now as it will help with overcoming fear, building immunity, and so much more. Again, this may not have been in your awareness but once it is it can be life changing. Healing is actually vibrational. I’ll fill you in on that another time.
If you would like to learn more about coaching, online trainings, and energy work please send me a message at creativewellness@cox.net
Sending you many blessings, perfect healing, and peace of mind.
Later this month I am speaking to a group of nurses on how to use Mindfulness for Compassion Fatigue. Although my presentation is mostly I complete, I spent a few hours yesterday researching to add greater depth to my understanding.
Compassion Fatigue is an extreme state of stress resulting from helping those suffering and a preoccupation with the suffering of others. Although incredibly common in healthcare, parents and other caregivers may also struggle. It occurs when you do not recognize and take care of your own needs.
Psychologists now regard Compassion Fatigue as Empathy Fatigue. As humans we are hard wired to be empathetic. Mirror neurons allow for you to feel another’s pain and suffering and this is what moves you to be being compassionate and wanting to help. Empathy drives compassion. It is when you can’t separate another’s pain and suffering from your own and don’t make choices to take care of yourself that problems develop.
Awareness is always the first step in any type of healing. If you don’t know your limitations, if you don’t know your boundaries, if you don’t know how you are feeling, if you don’t know how to reduce stress, and if you don’t how to practice self-care then you are putting yourself at risk.
Mindfulness means to be in the present moment and be at peace. Mindfulness based practices allow you learn how to stop and reconnect to yourself. The process of going inward allows you to understand what is going on within and around you. Mindfulness cultivates curiosity, kindness, and even compassion but in a way that allows you to take care of your own needs.
One popular mindful self-care practice referred to as ” Loving Kindness” may look something like this:
Take a moment to sit down and notice your breathing. Put your hand over your heart. Close your eyes if it feels good to do so. Mentally repeat,”May I be at peace, May I be well, May I be loved, May I be happy. (You can choose any words that feel good and that are kind and compassionate). Put your other hand on your heart. Notice the difference. Choose a mantra again and repeat it. Notice how you feel when you are done.
There are numerous ways to do this practice and countless other Mindfulness skills you can learn to do easily and implement right now, even for two minutes.
To learn more about how Mindfulness can help you or your organization please set up a time to visit with me by phone http://amymcae.as.me/focussession.
Mindful resources for personal development just for you!
I am sitting at my desk enjoying the sun shining through the window this morning contemplating what would be the most helpful and useful topic in mindfulness to write about today.
Mindfulness is fast becoming one of the most important skills you can have as research is finally catching up to what those of us who meditate already know, mindfulness and meditation matter.
Since I get asked for resources all of the time, below you will find some of my favorite websites, apps, resources, and books.
My favorite websites include:
*www.mindfulnessexercises.com This site has countless FREE options for you. Sean Fargo was my Mindfulness Meditation Teacher and Coach several years ago. I highly recommend him!
*www.mindful.org This site has some fantastic articles and resources for all things related to a healthy mind and life.
*www.mindfulleader.org This site is all about mindfulness is the workplace. Their emails are awesome!
Although I am not a huge fan of apps, they can be helpful and these three offer some unique experiences: *Balance, *HeadSpace, or *Insight Timer
Several books I highly suggest:
*Search Inside Yourself by Chade-Meng Tan -A HUGE favorite! This is all things mindfulness and emotional intelligence! Life changing…
*Difficult Conversations by Stone, Patton, and Heen. We all need this, too…
*Hardwiring Happiness by Rick Hansen- The neuroscience of happiness, your default state.
*Becoming Super Natural by Joe Dispenza- The science of human potential.
*Brain Storm by Dan Siegel (all about the teenage brain…) and The Whole Brain Child by Dan Siegel (Younger kids). Excellent parenting strategies based on brain function for anyone with children or anyone working with children.
*Altered Traits by Daniel Goleman and Richard J Davidson- The neuroscience of meditation and emotional intelligence.
Just for the kids:
Blissful Kids- Countless tips for fun self-awareness and mindfulness.
Mindful Schools of California- Training for adults working with children. The most well researched program for teaching mindfulness to children that exists.
Mindful Kids cards by Whitney Stewart and Mirna Braun and Yoga Pretzel cards by Tara Guber and Leah Kalish- Beautifully done as well as fun and simple ideas for children to learn mindfulness.
And of course you can always work with me! If you would like to learn more please set up a time to visit by phonehttps://amymccae.as.me/
Relationships skills are vital for success, happiness and a peace of mind. Purpose, passion, and responsibility are vital to any industry leader and to any organization being sustainable. People are the most sustainable resource.
Below is a list of Mindful Relationships based questions. These were developed during my Life Coaching training merely by accident. They are a testament to the creative, intuitive, resourceful process of even “practicing” coaching.
You can go through this list of “Corporate Competencies” and answer the questions. Then, go back and answer the questions as you see your organization or your team.
1.Core Values
*Do you have them? Do you use them? Are they spoken about regularly? What’s the strategy for implementing? Does everyone agree? What does your company really value?
2. Cause
*Why do you care? Why do your partners care? What makes you want to do your job? What makes your employees or colleagues want to work? What does your company seek to achieve? Why?
3. Community
* Do you have friends at work? Are there wellness events? Are there continuing education opportunities? Are there social functions you can attend? Are meetings handled effectively?
4. Connection
* How connected to resources is your corporation? Are your resourceful? Are you networking? Social Media? How are you staying in touch with life outside of work?
5. Clarity
*Do you understand your position and where you intend to go? Does your manager or team as well? Do you have goals and plans set? Are you achieving your goals? Why or why not?
6. Contribution
* What do you bring to the company intentionally? What education or skill set do utilize? In what ways do you help the people you work with? In what ways can you make your employees jobs better?
7. Creativity
*What new advancements has your business made? What new ideas have you come up with? Do you have time to be creative? Is there a brainstorming process? Are people receptive to new ideas? How can you insure you and your colleagues have the space and time to become visionaries? What do you need to do so?
8. Commitment
*Are you really committed to the job? The industry? The company? The title of your position? The people? What do you do that expresses your commitment? What does commitment mean to you?
9. Communication
*Do you hear your boss? Do you validate your colleagues? Do you express yourself appropriately? Are you listening to reply or understand?
Take the time to answer honestly and reflect on what you need, desire, and value so that you can communicate, be validated, and improve all of your relationships.
If you would like to learn more about how to use mindfulness based practices in your life or in your organization set up a call now HERE
Amy McCae
Corporate Wellness Trainer. Life Coach. Mindfulness Meditation Teacher. Intuitive Energy Healer.
” The single biggest problem in communication is the illusion that it has taken place.” George Benard Shaw
Can you hear me now?
I have often joked that monk on a mountain may have an easier time as he isn’t stuck dealing with people. We all have had a family member, boss, or colleague that we felt challenged by and needed to have a conversation to resolve the issues. Since you likely can’t retreat from the world you might as well learn how to communicate effectively.
A mindful conversation includes three parts; listening, looping, and dipping. For the details on how to practice scroll down…I find it considerably easier to practice with clients or just to practice than I do in “real” life or with certain people and relationships. Be easy on yourself and just practice. Remember kindness and curiosity go a long way.
AND so does perspective…
Being the oldest of four children I am always amazed at how differently we each view the same event. I can sit with my siblings discussing a prior holiday and some how we each have our own version as well as our own feelings. Same event, same people, completely different experience for each one of us. Remember this when dealing with others; your perception of what is occurring is different from the person you are communicating with.
Imagine an optical illusion you have seen in the past. Were you able to see it different ways or did it take a while? It is always interesting to me that we see things one way and may not even notice other ways unless someone points other options out to us. Suddenly we then have new options for our perception. Our awareness has broadened and we are now more open-minded and receptive. Remember this in your conversations. You want people to understand your perspective so be open to theirs as well. Passing judgement will only hurt you and them. Being compassionate for yourself and others will assist you greatly.
Mindful listening is the practice of giving your attention to another person moment to moment. Let’s be honest and think how often our minds wander to other things when we are with other people. When your mind gets away and your attention wanders you simply notice and gently bring it back to the person. Being present with another person and listing to them feels like an act of compassion and kindness. You can even do it with strangers!
Looping is a process that looks like this: One person is speaking and then the other repeats back what they believe they heard. The speaker then gives feedback and the listener again repeats until the the speaker feels understood. Your perception and awareness expand.
What is referred to as “dipping” is checking in with yourself. We are often distracted by our own thoughts, sensations, and experiences. This is useful for both the speaker and the listener. When you get distracted just notice without judgement. Name the emotion, notice the sensation, acknowledge the thought.
To practice formally you can get a partner and explore the following. Speaker one will speak for four minutes and speaker two will listen. Then, speaker two will repeat what speaker one said in an attempt to understand for four to six minutes. When one is speaking the other must be silent. You also must not try to “fix” the speaker’s problem. You aren’t listening to reply either. You are listening for them to feel heard and validated.
Remember also that you are continually checking in with yourself, perhaps sensing your body or noticing your breath, acknowledging your feelings. This insures you are present, consciously choosing your response, being kind and curious, and that you resolve problems.
Mindful Breathing, Mindful Emotions (Affect Labeling), and a Body Scan are a few core practices in mindfulness based practices so… if you practice these on your own then when you are having a conversation!!
If you would like to learn more about how mindfulness and mindful communication can help you or your organization please set up a phone consultation https://amymccae.as.me/focussession
Thank you,
Amy McCae
Corporate Wellness Trainer, Life Coach, and Mindfulness Meditation Teacher
I am sitting here organizing my “to do” lists and reviewing my goals for the month. I have several sheets of computer paper that I fold up into 12 blocks and write intentions. Each sheet holds a different life aspect; one being personal, one for my life with my kids, one for business, and one blank one as I need to spend more time dreaming…
Wellness is a hot topic in January and I want to help you succeed with your intentions so… Here is a link to a free guided meditation on staying active and being healthy http://bit.ly/wellnessaudio It is only 10 or so minutes so you can use it easily.
If you enjoy it let me know and remember you can always dig a little deeper into meditation and mindfulness by working with me! Schedule a phone consultation here https://amymccae.as.me/focussession
Some other options for seeing me and improving wellness include:
March 7 at Resolutions and Beyond from 9-12 (details to come)
March 27th at A View on State Your Second Season- Midlife Reinvention Summit 12:30-6:30 I AM SPEAKING HERE on how to reduce stress and sleep better with natural remedies and mindfulness based practices. http://www.yoursecondseason.com/
April 3rd at Western Community College Health and Wellness Event (details to come) Would like to learn more about programs that support you or your organization? Let’s chat! https://amymccae.as.me/focussession
Sending you positive vibes and tons of gratitude, Amy McCae Corporate Wellness Trainer, Life Coach, Mindfulness Meditation Teacher, AND more. http://www.amymccae.com
A little insight on goal setting from a Life Coach and Energy Healer…
Have you ever been thinking about someone and then they called you? You know athletes use their minds for better outcomes, right? Believe it or not there is science that can explain this and you can use it for good in your own life.
The Universe is made up of energy particles. These particles are vibrating and the speed at which they do so determines the identity. Thoughts and feelings, although often and typically unseen, also have a frequency. When your intentions and heart loving feelings become coherent you change your vibration and align naturally with your dreams. (Check out Dr. Joe Dispenza)
The first book I ever read on Quantum Physics was “The Intention Experiment by Lynne McTaggart. I had been having experiences that were not of this world and the book insured I me I was not crazy; in fact I was quite sane. Understanding consciousness and possibilities is key to knowing your own power in setting intentions and manifestation. Ms. McTaggart does experiments that will blow your mind.
The Heart Math Institute also does some amazing studies proving your heart actually knows before your brain. For example when a subject is shown images that affect heart rate the person’s heart rate changes before their eyes even see the image! Joseph Chilton Pearce suggests in “The Heart Mind Matrix” that this connection between your heart and brain begins in utero where the neural tube eventually transforms into the heart in your chest. Your heart knows.
There is actually quite a bit more going on but even with these simple ideas you begin to see that your thoughts and feelings matter. THIS is why I Coach. THIS is why I teach Vision Board classes full of personal growth tools. THIS is why I teach mindfulness and emotional intelligence. THIS is why I do energy healing.
Action helps, too so set up a phone consultation now to see how I can help you or your organization. https://amymccae.as.me/focussession Email me if you do not see a time that works for you.
“Don’t live the same year 75 times and call it a life.” Robin Sharma
The last day of 2019 is here! The end of the year and the end of a decade are the perfect time to reflect. Did you accomplish what you set out to this year? What were you doing ten years ago?
As a coach my job is to help you gain clarity and confidence allowing happiness and peace of mind. (All the while improving your relationships, wellness, and success).
There are many avenues to success as well as different perceptions and ideas on what success means. There are some specific traits that can be of help. (See below). And then there is notion that having someone (Life and Executive Coaches) validate you, hold you accountable, ask the right questions, and provide the proper resources and training leads to success.
Some of the most successful people in the world hire coaches to support them. A study conducted by the International Coaches Federation found the following:
99% Working with a coach was rewarding
96% Would do it again
65% Helped their work performance
80% Improved their confidence
When it comes to traits, I have witnessed those who are successful are willing, committed, and decisive.
Willingness is the ability to learn new ideas and accept change. You must be able to process new ideas as well as implement new strategies. This means being vulnerable, resilient, creative, and open-minded.
Commitment comes when you are truly passionate about something. People that set goals because they think they are suppose to will eventually fail in staying committed. When you believe in something and the end result matters to you then you will do whatever it takes.
Decisiveness means you have the ability to make effective decisions. This requires confidence. You won’t be sitting around wondering “what if.” You can evaluate a situation and take the lead in choosing the next steps. You know and you consciously and confidently choose.
Do you have what it takes? Do you have the support you need?
Amy McCae 