classes – Amy McCae

Gratitude a Side Effect of Mindfulness?

May 6, 2019May 6, 2019

While studying with Mindful Schools of California I learned that there are nine aspects of well-being that are developed through pre-frontal cortex stimulation like that which occurs during mindfulness meditation practices. The 10th is thought to be gratitude!

Essentially when you get focused, relax, and allow your mind to be at ease you have access to higher levels of thinking as you are utilizing the pre-frontal cortex. Walking around stressed, overwhelmed, and in fight, flight, or freeze keeps you stuck in a reactive mode and using the part of your brain referred to as the amydala. Simple mindfulness techniques train your brain to not be reactive and then when functioning at these higher levels of thinking gratitude begins to happen naturally.

Even daily life proves this. Think about a time you sat in nature and felt the warm sun or smelled the fresh air. You slowed down and noticed what was going on around you and it felt good, right? How about a time when you watched a child playing and laughing? The innocent playfulness had your attention and it amused you. You naturally slowed down and noticed what was going on in the moment and you may have felt joy, peace, and part of what you felt is gratitude.

“Gratitude is the healthiest of all human emotions. The more you express gratitude for what you have, the more likely you will have even more to express gratitude for.”
Zig Ziglar

You can also rewire your brain by practicing gratitude. Gratitude requires a shift in perception. When you change your thoughts and your emotions you change your brain. Gratitude practices give you a shot of dopamine and of serotonin, the feel good neurotransmitters. Regular practice leads to naturally feeling more grateful because simply stated, neurons that fire together wire together.

It’s really just a choice to change your perception. To take your attention and choose to focus it on something good, that is gratitude.

There are countless articles exploring the science and benefits of gratitude. Here is one of my favorites:

According to the International Journal of Workplace Health Management (Vol. 2 Iss:3, pp.202-219) “Virtues, Work Satisfactions, and Psychological Well-being Among Nurses.”Gratitude was found to be a consistent predictor of the following: less exhaustion and less cynicism, more pro-active behaviors, higher rating of the health and safety climate, higher job satisfaction, and fewer absences due to illness.

At its simplest gratitude creates joy and that should be enough reason to practice. Personally I don’t do well with gratitude lists so here are a few new ideas for you:

Get a buddy. Ask someone to listen to you be grateful each day. Writing or verbally are both fine. This isn’t just about accountability. I have never met anyone who did not want to be validated. When you allow someone to witness your experiences it insures what you are doing feels purposeful and meaningful.
Start a Joy Jar. Get a basket or canning jar as well as cut up paper or sticky notes and a pen. Place them somewhere at work or home where you will see them regularly. Anytime you have an experience that brings you joy write it down and put it in the jar. Every week or every month reread everything. You will be amazed at what you forgot and at how much you have to be grateful for each day.
Be of service. Volunteer for a cause that matters to you. Become a domestic violence advocate, knit blankets for cancer patients, feed the homeless, mow the neighbor’s yard, bake cookies for the neighborhood kids, or anything that uses your passions and skills for good.

Thank you for reading!

Amy McCae

Free Phone Consult https://amymccae.as.me/focussession

http://www.amymccae.com

Certified Life Coach and Mindfulness Meditation Teacher

Amy specializes in helping leaders overcome self-doubt and overwhelm so they can have clarity, confidence, and peace of mind for better health, relationships, and success. She offers Mindfulness Matters an accredited online course with or without Life Coaching to individuals and corporations. Amy also offers Life Coaching packages, classes, presentations, and seminars as well as several types of energetic healing.

FREE WEBINAR: How to use Mindfulness Techniques to Reduce Overwhelm

https://www.amymccae.com/pl/42075

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.

Contact Amy today!!!https://amymccae.as.me/focussession

Reduce Overwhelm Now (FREE TRAINING)

April 24, 2019

As it turns out Mindful Breathing is better for you than even I thought!

Imagine a time when you had to slam on your breaks because you almost got into a car accident. What did your body do? How did you feel? You were likely aware of changes in your heart rate and breathing. Your body has an amazing ability to naturally prepare you for danger.

Day to day life comes with its own set of challenges and stresses. When you are in a stressful situation how do you manage it? Are you aware of what is going on in your body? Would you like to feel better? Better manage your stress? Free webinar “How to use Mindfulness Techniques to Reduce Overwhelm” https://www.amymccae.com/pl/42075

As it turns out you can activate the Relaxation Response (state of rest that alters physical and emotional responses) by simply paying attention to your breathing. Yep… Mindful Breathing. Try it right now. Take a moment to simply notice the rise and fall of your chest, of your belly. Try this for two minutes and notice how you feel.mind

“If you want to conquer the anxiety of life, live in the moment, live in the breath.” Amit Ray

HERE IS THE SCOOP:

When you experience a stressful situation your body can go into fight or flight response. Your hypothalamus says; “Oh crap” and releases chemicals that activate your sympathetic nervous system to help you deal with a threatening situation. Then your adrenal glands release things such as adrenaline and cortisol. This triggers an increase in heart rate, breathing rate, blood pressure AND more.

The Vagus Nerve controls the parasympathetic nervous system which is also activated during times of stress. This system helps the body to rest, digest, and recover. The Vagus Nerve is unfortunately overlooked but is vital to you managing your stress. However, BREATHING, Mindful Breathing (paying attention to your breath on purpose) regulates your nervous system.

If you would like to learn more check out this FREE webinar

How to use Mindfulness Techniques to Reduce Overwhelmhttps://www.amymccae.com/pl/42075

Sending you all the joy, peace, and LOVE you can imagine and more,

Amy McCae

Certified Life Coach and Mindfulness Meditation Teacher

SERIOUS INQUIRIES ONLY may sign up for a COMPLEMENTARY PHONE CONSULT https://amymccae.as.me/landingpagelink

www.amymccae.com

www.creativewellnessomaha.com

Stress Awareness Month: Relax, Listen, Focus…

April 9, 2019April 9, 2019

Happy Tuesday,

In honor of April being Stress Awareness Month I will send you a free guided relaxation audio that I created this morning. Take 10 or so minutes today to relax, breath, focus, and gain clarity & peace of mind.

MESSAGE ME for a FREE GUIDED RELAXATION AUDIO!

creativewellness@cox.net

If you enjoy it then check out other ways to reduce stress!

Mindfulness Matters Online Course: Accredited, neuroscience based, emotional intelligence course developed for leaders suffering from self-doubt and overwhelm. If you are stressed you can not make the impact you desire. Ideal for BOTH individuals AND CORPORATIONS. Seminars available.

Meditation and Mindfulness Session: Your own private class where you get to experience various effective, science based practices that you can easily use right away to feel more relaxed and peaceful. With daily practice this can rewire your brain and be life changing.

Energetic Healing Session: Kick you feet up and rest peacefully on my massage table fully clothed while I guide you to relax. Since you are more than just a body I get in touch with these subtle energies and realign and balance them. Most clients report having more clarity, confidence, better sleep, and specific relationships or health issues may improve.

Life Coaching: Bridging the gap between where you are and where you want to be, Life Coaching insures you get there. Personal development is through resources and intuitively asked questions personal allowing for better health, success, and relationships.

Please message me at creativewellness@cox.net to learn more. Sending you all the love, joy, and peace you can imagine AND more.

Amy McCae Certified Life Coach and Mindfulness Meditation Teacher AND more!

www.amymccae.com

www.creativewellnessomaha.com

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.

SERIOUS INQUIRIES ONLY. COMPLEMENTARY PHONE CONSULThttps://amymccae.as.me/

Through that experience Amy rediscovered a passion for helping others. She is committed to excellence and to making a difference in the world.

Contact Amy today!!! creativewellness@cox.net

Overcoming Racism and Hate. Finding Peace…

You don’t fight for peace, you peace for peace.

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

http://www.amymccae.com

http://www.creativewellnessomaha.com

COMPLEMENTARY PHONE CONSULThttps://amymccae.as.me/

Through that experience Amy rediscovered a passion for helping others. She is committed to excellence and to making a difference in the world.

Contact Amy today!!! creativewellness@cox.net

Too Busy to Pay Attention?

“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

http://www.amymccae.com

http://www.creativewellnessomaha.com

COMPLEMENTARY PHONE CONSULThttps://amymccae.as.me/

Through that experience Amy rediscovered a passion for helping others. She is committed to excellence and to making a difference in the world.

Contact Amy today!!! creativewellness@cox.net

Time Does NOT Heal all Wounds

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!

http://www.amymccae.com

http://www.creativewellnessomaha.com

COMPLEMENTARY PHONE CONSULT/https://amymccae.as.me/

Though that experience Amy rediscovered a passion for helping others. She is committed to excellence and to making a difference in the world.

Contact Amy today!!! creativewellness@cox.net

Authenticity, Vulnerability, and Emotional Intelligence

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!

http://www.amymccae.com

http://www.creativewellnessomaha.com

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.

COMPLEMENTARY PHONE CONSULT https://amymmcae.as.me/

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.

Though that experience Amy rediscovered a passion for helping others. She is committed to excellence and to making a difference in the world.

Contact Amy today!!! creativewellness@cox.net

Life Lessons: 14 Things I Now Know…

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

http://amymccae.com

Amy offers Mindfulness Matters online course with or without coaching, energy work as well as seminars and classes.

FREE CONSULT https://amymmcae.as.me/

Contact Amy today!!! creativewellness@cox.net

Fitness, Nutrition, and Meditation Saved my Life

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/

Thank you,

Amy McCae

Certified Life Coach and Mindfulness Meditation Teacher http://www.amymccae.com

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.

Mind Management: Quick Tips to Change Your Mind

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.

Set up a free phone consultation to learn more https://amymccae.as.me

Mindfulness Matters is an accredited, neuroscience based, emotional intelligence program created for developing conscious, visionary leaders.

http://www.amymccae.com

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.

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!