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
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Thankful Thursday Meditation
Creating Space for Freedom
Time: Apr 23, 2020 12:30 PM Central Time
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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.