Moments Matter Most

“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.

Amy McCae

Mindful Monday Meditation
Liquid Sunshine Body Scan
Time: Apr 20, 2020 12:30 PM Central Time
Join Zoom Meeting
Thankful Thursday Meditation
Creating Space for Freedom
Time: Apr 23, 2020 12:30 PM Central Time
Join Zoom Meeting



Be the CHANGE! Raise Consciousness!

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.

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

Sending you many blessings, perfect healing, and peace of mind.

Thank you,

Amy McCae

Certified Life Coach, Corporate Wellness Trainer, Holistic Wellness Expert, Mindfulness Meditation Teacher

Mindful Resources

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:

* This site has countless FREE options for you. Sean Fargo was my Mindfulness Meditation Teacher and Coach several years ago. I highly recommend him!

* This site has some fantastic articles and resources for all things related to a healthy mind and life.

* 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 phone

Thank you,
Amy McCae
Corporate Wellness Trainer. Life Coach. Mindfulness Meditation Teacher. Holistic Wellness Expert.

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.

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

Too Busy to Meditate? Take the two minute challenge!

This is something I hear often… 

What if I told you that even two minutes of mindfulness can help you recenter and recharge? If you are too busy scroll down to get right to the challenge.

Mindfulness means to pay attention on purpose in a particular without passing judgment. It means to be in the moment and be at peace. 

When you are in the present moment there is no regretting the past or fearing the future. There are things in this world that you have no control over. Mindfulness teaches you how to let some of that go so that you don’t feel so stressed and overwhelmed.

There are various practices that often support developing greater awareness or to train attention such as Mindful Breathing, Loving Kindness, a Body Scan and more. The benefits can be profound and more and more are backed by science. 

Often referred to as “practicing the pause” this little life hack will help you to make more conscious decisions that can support decision making and communication. Studies show that Affect Labeling (naming the emotion you are feeling) deactivate the part of the brain responsible for managing stress (amygdala) and allow you access to the part of the brain responsible for all higher levels of thinking (prefrontal cortex). This means that instead of emotionally reacting, you consciously choose your response.

Are you ready to take the two minute challenge?

Some time during the day, ideally during a transition time, stop. Just stop. You do not need lie down. You do not need any fancy pillow to sit on. You can sit at your desk or any place you like.

Always remember that thoughts and distractions are normal and especially common when you first begin. The idea is not to control your thoughts but for your thoughts not to control you. Sometimes uncomfortable feelings arise. Please know that you can always stop. If needed please ask for help.

Sit in a comfortable position with your feet on the floor. Your spine should be erect with your body relaxed. Notice how you feel right now and what is on your mind.

When you are ready close your eyes.

Bring your awareness to your breath. 

Inhale and exhale for a few moments.

Your attention will naturally fall in one of three place, either below your nose, at your chest, or at your belly. Notice this. 

For the next two minutes every time you have a thought or hear a sound or get distracted bring your awareness back to the area where your awareness naturally went. If it helps put your hand on the area or use a mantra such as breath in, breath out. 

Notice how you feel now. How does it compare to how you felt before? 

CONGRATS! Good for you! You have completed the two minute challenge. 

Want more of a challenge?

*Try Mindful Breathing before you check social media or email in the morning.

* Do this multiple times a day.

*Practice daily and extend the time by several minutes each week.

*Set up a free consultation to learn more!

Many Blessings to you,

Amy McCae

Certified Life Coach and Mindfulness Meditation Teacher