Insight and Perspective=Empowerment

“No problem can be solved from the same level of consciousness that created it.” Albert Einstein


No, it won’t solve every problem, but you will gain insight and perspective and with that comes a new level of consciousness. 


Psychologists suggest that 80% of the time you are emotionally reacting to people and experiences based off situations and experiences of your past. If you wish to consciously choose your response from a more ideal level of consciousness for better outcomes you must first develop self-awareness.

Self-awareness gives you insight into your thoughts, your emotional processes, your relationships, your history, your values, your beliefs, your stress level, your well-being, your dreams and passions, your skill set, and so much more.

Although I am a fan of self-discovery through Enneagram tests, Gallup Strength Finder, and others, sometimes what you need to do is be still and be silent, if even for a few moments. We as society spend too much time “doing” and not enough time allowing for the space where the answers come naturally.

“Do you have the patience to wait till your mud settles and the water is clear?” Can you remain unmoving till the right action arises by itself?” Lao Tzu

My experience has been that formal meditations practices make it easier for me to be naturally more mindful and self-aware throughout the day (science says this is so…). I have also found that consciously choosing mini moments to mindfully notice my breath, sense my body, name my feelings, notice the sounds, or notice my thoughts helps me to make more conscious decisions. These practices give me clear insight and I gain perspective even in the worst of scenarios. 

Both of these styles of practices lead me to silence, stillness, and knowing. This quiet knowing allows me to make conscious decisions that improve my health, relationships, and success in positive and empowering ways. YOU CAN TOO!

“The real meditation practice is how we live our lives from moment to moment.” Jon Kabat-Zinn

If you are interested in learning more please set up a free FOCUS SESSION

*By multiple requests, NEW OFFER: Mindfulness Training and Energy Work/2 hour session
*Invite me to speak next year and get this year’s price. January 1st the investment cost goes up.
*20% OFF Mindfulness Matters 6 Month Coaching Package 
*Buy one Intuitive Energy Work session and get one half off
Some exclusions apply
GET the details NOW

Wishing you an amazing and peaceful day,

Amy McCae
Certified Life and Executive Coach. Mindfulness Meditation Teacher. Intuitive Energy Coach.


Feeling Guilty? Quick Tips to Overcome Guilt and Reduce Stress.

Feeling guilty? In honor of National Stress Awareness Day (today), here are few tips on how to deal with guilt and lower your stress level:

1. Determine a situation in which you felt guilty. Close your eyes and imagine it in detail. Begin to sense where you feel guilt at in your body. Notice if it has a temperature, color, sensation, or anything at all. Then, make friends with it :).

2. Explore why you feel guilty. Where does it come from? What thoughts and ideas do you have about guilt? Who taught you to feel guilty? What story are you telling yourself? What do you gain or lose from this emotion?

3. What do you need to not feel guilty? Paint a picture of what it looks like, feels, like, and what you are doing.

4. Lastly, make sure you take care of your needs. Fitness, nutrition, and meditation are some of the best ways to begin to make positive changes in managing stress.

If you would like a free Stress Less Now guide please send a message to

To set up a free phone consult please visit http://https//

Have an amazing day!

Thank you,

Amy McCae

Certified Life and Executive Coach. Mindfulness Meditation Teacher. Intuitive Energy Coach.

Do you emotionally react or consciously choose? Tips to develop emotional intelligence, resiliency, and compassion.

“Do you have the patience to wait until your mud settles, and the water is clear? Can you remain unmoving until the right action arises by itself?” Lao Tzu

Through mindfulness based practices you learn to cultivate curiosity and kindness through non-judgmental awareness of your thoughts, feelings, experiences, and even other people. This does not mean that you sit around feeling happy all of the time or that everything goes exactly as you wish and certainly not that other people do what you think they should. It means you have enough self-awareness to make a conscious decision even when things aren’t as ideal you would like.

The one thing you have control of is your reaction.

Have you ever walked into a room and felt the “anger” in the room or a heaviness or it just felt off? Have you ever been in a conversation that you began as happy and ended feeling sad? Have you ever read an email or text and got frustrated despite the words being clear?

Emotion Contagion is essentially “catching” another’s feelings. You can even unconsciously begin to mimic gestures and behaviors of the people you are around. Mirror neurons are brain cells that react both when you perform a task as well as observe someone performing the same task and are the reason you have the ability to feel someone’s feelings.

Empathy is the ability to share and understand the feelings of others. Compassion is what moves you to want to reduce another’s suffering. Emotional intelligence is the ability to understand other people’s feelings as well as your own, discern between the two, and instead of emotionally reacting, choose consciously your response.

There are some things you can do to help you “let the mud settle” and get into the frame of mind where you are less likely to regret your decisions and more likely to reduce stress and anxiety. The following practices will help you cultivate emotional intelligence, resiliency, empathy, compassion, and even improve your communication.

*You always have the right to say you need a minute. 60 seconds can change your life.

*Take a few mindful breaths-Science proves this activates your parasympathetic nervous system which means it will help you relax, science says so…

*Put your feet on the ground, sense your toes, sense your hands, or sense your core area- Be grounded, you will feel more confident and centered.

*Name what you are feeling, sense where it is in your body, get to know it- Affect labeling has been proven to rewire the brain by calming the amygdala and allowing you access to higher levels of thinking via the pre-frontal cortex.

*Listen to understand, not reply.

*Remember everyone is fighting a battle you may know nothing about.

*Remember you don’t fight for peace you peace for peace.

*AND LAST but certainly not least practice a Loving Kindness Meditation- This can look as simple as saying to yourself “May I be at ease, May I be at peace, May I be loved, May I be well. Then, saying it to another as May you…. Get into those feelings of compassion, revel in them for you and send it to others.

If you would like to dig a little deeper into these ideas or if you are struggling please click and set up a FREE PHONE CONSULT

Sending blessings, well wishes, compassion, and joy,

Amy McCae

Life and Executive Coach. Mindfulness Meditation Teacher. Intuitive Energy Coach.

ANXIETY?!?! 3 tips to gain perspective and peace of mind.

Anxiety is the result of not being in the present moment.

General feelings of being anxious, stressed, and overwhelmed often occur when your mind is occupied by feelings of past regrets and/or concerns for the future. If you can bring your attention to the present moment you will gain perspective and peace of mind. 

From my experience there are three traits that people feeling anxious, overwhelmed, and stressed exhibit:

*Troubled Thinking- Your thinking needs rethought. You are unaware of the subconscious beliefs that may hold you back. You try to control people, places, and events. You blame time, other people, or circumstances.
***Stop. Breath. Recharge. Gain Clarity. ***

*Questionable E.Q.- You have forgotten who you are and pay little attention to how you feel. Your ability to make conscious decisions that impact your health, relationships, your success, and even your level of confidence are directly related to your level of emotional intelligence. ***Learn Mindful Emotions (Affect Labeling)***

*Shaky Self-Worth- Imposter Syndrome is term used to describe people that struggle with self-doubt, perfectionism, lack of self-worth and more despite success. Men suffer as well, it just takes longer to get them to admit it. 
*** Do something KIND for YOU. Daily. ***

If you would like to learn more please set up a free Focus Session here

I also offer fantastic corporate training on a variety of topics related to mindfulness, wellness. stress management, communication, and emotional intelligence. 

A special thank you to these lovely ladies below:)!! They periodically call me to speak at the college and I always have such a nice time.

Have an amazing day!

Thank you,

Amy McCae
Certified Life Coach and Executive Coach and Mindfulness Meditation Teacher

Train Your Brain: Name it to Tame it

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.

If you would like to learn more please set up a free phone consultation

Many Blessings to you,

Amy McCae

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

Forgiveness Meditation

Meditation for forgiveness of self and others?

Recently I was asked to speak on forgiveness and how it relates to healing and well-being. I was also asked to lead a meditation. I offered several suggestions and I thought you would benefit from this specific practice because even if you don’t care about meditation you can do this easily.

Originally taught by Morrnah Nalamaku Simeona, Ho’oponopono is the ancient Hawaiian secret to forgiveness. Essentially meaning to “make right” the practice offers forgiveness of self and of others.

This little mantra I will share with you below packs a powerful punch. Dr. Ihaleakala Hew Len cured an entire ward of criminally insane patients without ever even meeting. Search his name online to read the details.

It looks like this:
Set an intention and choose the person
Mentally or orally say the following:
I am sorry
Please forgive me
I love you
Thank you
Repeat as many times as you like
Find the practice on Youtube or play music while or just say it as you go about your day

Each one of these phrases carry an energy that supports releasing and finding peace. Try it out for yourself and let me know how it goes.

6 months of coaching/meditation or 2 (3) hour sessions without coaching for training
Schedule a free phone consultation to learn how I can support you or your organization

Have a fantastic day!

Amy McCae
Coach, Trainer, Mindfulness Meditation Teacher

Stress Less Now; Five Steps to Self-Empowerment and Peace of Mind

Over the years I taught these steps and practices to numerous people and countless organizations. The practices are Awareness, Acceptance, Attitude, Action, and Acknowledgement. Each one of these has a skill set for you to practice.

The guide was created with the intention of helping you in reducing stress and overwhelm, gaining clarity and confidence, and developing compassion and emotional intelligence. If you practice the skills you have the capacity to transform your health, relationships, and success.

Take a look here:

Thank you,

Amy McCae

Certified Life Coach, Executive Coach and Trainer, Mindfulness Meditation Teacher

Don’t Manage, Monitor Your Mind. MIND HACK.

About thirteen years ago I took my first “meditation” class, The Silva Life System. The course was originally called “Silva Mind Training.” During the initial weekend I kept having thoughts. I expressed my frustration to Father Justin, the instructor. He replied; “Well, Amy, I have been teaching this for forty years and I still have thoughts. It is not that you have thoughts that is the problem, it is what you do with them.”

Over the years since that initial class I have returned to retake the class, participated in the advanced courses, taken other courses related to the mind, and developed a deep a passion for mindfulness and am now certified to teach.

The simple observation of your thoughts without judgement loosens the hold you think they have on you. The practice of noticing without getting attached to your thoughts brings peace. The understanding that you are not your thoughts is eye opening. You do not have to manage or control your mind, you just need nonjudgemental awareness. You need to practice mindfulness. 

Here is your mind hack tool:
I spent quite a few hours in a sales class last week. Day four was on Mindset. I had to journal about my negative feelings and thoughts on sales and where those ideas came from. Then, I had to come up with a transition statement for when I was having those thoughts. I have done this before but never for sales. WOW… 

Try it out for yourself. Choose an area in your life that you are not happy with or something you avoid. What is the story your mind tells you? Why? What is  phrase you can use that help you switch gears just enough to believe something else?

If you would like to learn more please set up a free consultation

I am currently offering a six month coaching program as well as a six hour comprehensive (2 three hours sessions).

Have a fantastic weekend!

Thank you,

Amy McCae
Life and Executive Coach and Trainer
Mindfulness Meditation Teacher (and more)

Get the Monkey off Your Back

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.

If you would like to dig a little deeper into your thinking please set up a free Focus Session

This month I have been offering a 40 minute Zoom session to do a personalized meditation. YOU GET THE AUDIO TOO!

Many Blessings to you,

Amy McCae

Executive Trainer and Coach, Mindfulness Meditation Teacher

FREE Meditation Resources

Happy Summer Solstice!

In this article you will find links to why meditation matters in the work place as well as ways to access meditations for free!!!

Check out these fantastic articles on the benefits of meditation in the work place!

One of my favorite testimonials came from Steve. He was brilliant man working in Omaha at Stratcom on a military contract. 

“Amy McCae is a dedicated professional, but she is much more that. She has a great spirit that comes through immediately when you meet her from her tremendous positive energy.

I came to her with what seemed like a very difficult problem without a solution. She showed me how to focus on the positive, and not on all the things that take me in a negative direction. I was able to figure out what I really wanted and then a plan to get there.

Amy has a wide range of knowledge and experience. She gave me several meditation techniques that have helped me considerably. She is very intuitive and understands what will help me specifically. She personalizes techniques so that they will be the greatest benefit.

One of the most important things I appreciate about Amy is that she is genuinely concerned about helping me. Her passion is rare, and I feel lucky to have met her.”

Click to schedule a phone consultation to learn how I can help you or your organization

FREE MEDITATIONS (I am not an app fan but… people seem to to love these and if it gets you meditating…)

Insight Meditation- FREE APP

HeadSpace- FREE APP

Mindfulness Exercises – My teacher and coach

Just google them and see where they lead you!

Currently my services include Mindfulness and Meditation Training, Life Coaching, Seminars and Trainings, and Energy Healing/Balancing. 

I would love to work with you and support you on your journey!

Thank you,

Amy McCae

Certified Life Coach and Mindfulness Meditation Teacher