Insight and Perspective=Empowerment

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

Meditate.

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

(SCROLL DOWN FOR SALES)

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 
https://amymccae.as.me/focussession

DECEMBER DEALS:
*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 https://amymccae.as.me/focussession

Wishing you an amazing and peaceful day,

Amy McCae
Certified Life and Executive Coach. Mindfulness Meditation Teacher. Intuitive Energy Coach.
http://www.amymccae.com

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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 creativewellness@cox.net

To set up a free phone consult please visit http://https//amymccae.as.me/focussession

Have an amazing day!

Thank you,

Amy McCae

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

http://www.amymccae.com

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.

www.amymccae.com

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 https://amymccae.as.me/focussession 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 www.amymccae.com

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 https://amymccae.me.focussession

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 http://www.creativewellnessomaha.com

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

MIND HACK TOOL AT THE END!
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 https://amymccae.as.me/focussession

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)
http://www.amymccae.com

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 https://amymccae.as.me/focussession

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

http://www.amymccae.com

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!

https://amymccae.as.me/focussession

Many Blessings to you,

Amy McCae

Certified Life Coach and Mindfulness Meditation Teacher

www.amymccae.com

Mind Your Values.

Last week my family and I celebrated 97 years of a life well lived. My grandfather was an example of how to live a good life and in your own way. He was a simple man but his actions and way of life seemingly accidentally taught me honesty, loyalty, integrity, and the value of hard work. Add to that he left fourteen grandchildren and thirty-three great grandchildren the man truly left a legacy and is a legend in my mind.

Core values are something I often come back to when evaluating a situation or in times of transition. They are also usually one of the first things I work on with clients. If you have no idea what you stand for or what drives you then will never feel satisfied, confident, or happy. This seemingly simple practice is often over looked or skimmed over but when honestly evaluated can be life changing.

Exploring your core values is one way to begin to develop self-awareness and self-awareness is one aspect of emotional intelligence.

Self-awareness may be your ticket to freedom.

Self-awareness and mindfulness, not surprisingly, are rather similar. According to Daniel Goleman (a leader in emotional intelligence research) “Self-awareness is a neutral mode that maintains self-reflectiveness even in the midst of turbulent emotions.” AND according to Jon Kabat-Zin (creator of Mindfulness Based Stressed Reduction which put mindfulness on the map in the west in the late 70’s) “Mindfulness means paying attention in a particular way: on purpose, in the present moment, and non-judgmentally.”

If you can be mindful of what you think, speak and do and align those with your core values you will lead an authentic, empowered and successful life.

The quickest way to dig a little deeper is to simply “Google” core values. You will find countless lists. The intention should be to narrow it down to the top five. The important things to remember are these are not who you think you should be, who you plan to be some day nor should they be who you want people to think you are. The only “wrong” thing you could would be to not be honest.

(By the way Google has an entire culture in mindfulness. “Search Inside Yourself” is their emotional intelligence training for leaders that is attention and mindfulness based training. They have found that mindfulness/attention training leads to higher levels of self-awareness which leads to increased confidence and that these traits make the best leaders).

The top five you narrow down to are your deal breakers. You need to honor these in both your personal and professional relationships. You need to review them before you make any major decisions and ask yourself if what you are doing aligns with your truth.

One simple core values check in can help you make conscious decisions and guide you more confident, authentic, happier, and satisfied living. If you would like to learn more about core values or mindfulness training please set up a free phone consultation https://amymccae.as.me/focussession

Amy McCae

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

http://www.amymccae.com

Certified Life Coach and Mindfulness Meditation Teacher

Would you like to feel more confident and more satisfied?

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

Feeling Fat and Fluffy? Mindful Fitness Solutions

Do you workout because you don’t like what your body looks like or do you do it so you can see just how amazing it really and so you can honor what it needs?

With swimsuit season just around the corner body image is a hot topic. Who doesn’t want to look good and feel good this summer?

When I was in my early thirties I took fitness to an extreme and became so thin that I quit ovulating and developed other health issues. Now in my mid-forties, I’m learning that being mindful of my body means listening to what it tells me and not pushing myself to a dangerous extreme. Being mindful means being kinder to the parts of me that still think I should look different that I do. It means honoring the voices that say I am not good enough but choosing to treat myself as though I am worthy.

How often have you pushed when you needed to nap? How often have you skipped the gym because you were too overwhelmed with other things? How many times have you said you didn’t know what to do or that you didn’t enjoy any type of exercise? Why?

You need the body you have for the rest of your life so… Become friends with it, listen to it so you can give it what it needs. Then it can easily do what you want it to do for you.

Your body was designed to move. Move it or lose it is no joke…

Quick tips to get you started:

1. Take a moment to check in with yourself. Get quiet and slowly scan your body. How does it feel? How do you feel? Practice this daily.
2. Do you prefer team or individual sports? Explore how you can begin and then begin.
3. Do you prefer yoga, weight training, walking/running? Try one or three or others. Do what is fun for you and change it when it no longer brings you joy.
4. Explore how you feel about your body image. Does it impact your decisions? Does it effect your confidence?
5. Do you want to exercise because you don’t feel good enough or do you want to do it because it feels good. Journal about this.

Wishing you all the joy, peace, and love you can imagine!

Amy McCae

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

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