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.
SPECIAL RUNNING THROUGH AUGUST 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 https://amymccae.as.me/focussession
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.
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
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.
When someone smiles do you smile back? The energy of a smile :).
After a long winter with far too much snow shoveling, I welcome the sound of birds chirping, the smell of rain, the green grass, and the way the warm sun feels on my skin. While winter seems to be a time to reflect and hibernate, spring brings a vibrant energy that makes me smile and motivates me. The energy of winter feels different than the energy of summer and I feel different.
Have you ever walked into a familiar room or into a meeting in a bad mood and suddenly be uplifted by the positivity you feel? Is there someone in your life that every time you are with them you walk away feeling drained? We often refer to this as the “energy” of a room or being “empathetic.”
Google defines energy as the strength and vitality required for sustained physical or mental activity. (1st definition) Quantum physics states that absolutely everything in the Universe is made up of energy. Einstein said that energy could not be created or destroyed it could only be transformed. Everything is energy including your emotions.
There is a phenomenon referred to as emotion contagion. In it’s simplest terms this means that you unconsciously mimic another person’s non-verbal clues and feel the reflection of those people’s emotions. You can “catch” emotions.” Think of a time when someone was crying and you began to cry, they may even stop crying when you start. Imagine a time you were sitting at your desk angry and a co-worker walked in and knew to walk out without you saying a word. How about when a child was sad, how did you feel? Spouse have a headache and suddenly you do to? You are designed to be empathetic so that you can develop compassion.
“Compassion is the basis of morality.” Arthur Schopenhauer
Mirror neurons are brain cells that react both when you perform an action as well as when you observe someone else performing that same action. When you watch someone get pricked with a needle you know what they are feeling but you don’t physically feel the same pain in your finger. You may even almost move your hand but you won’t because of your brain circuitry. Mirror neurons enable you to view another’s state from a virtual reality standpoint and you become empathetic. This allows you to feel compassion which will motivate you to action. Isn’t the world a better place when you are compassionate?
Empathy and compassion are vital skills in personal development, professional successes, and all relationships. Below are simple MINDFUL ways to practice.
Practice a body scan (Mindfulness Meditation)
Listen to understand not to reply
When overwhelmed by emotions and unsure of where it is coming from start asking; “Is this mine?”
Practice Affect Labeling (Mindful Emotions)
When in a challenging situation notice your breath, practice the pause
Make a list of ways you can influence energy
Make a list of actions you can take related to being compassionate
The simple act of meditating cultivates compassion for yourself and others!!! Meditate today 🙂
Sending you all the joy, peace, and love you can imagine!
To learn more about how Amy can support you please set up a complimentary 20 minute phone focus https://amymccae.as.me/
Amy McCae
Certified Life Coach and Mindfulness Meditation Teacher and MORE
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.
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.
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
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 and several types of energetic healing work.
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.
“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
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 and several types of energetic healing work.
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.
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
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.
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.
I’m not bossy and I’m not a control freak. I just have better ideas than you.
Sometimes when people appear to be bossy or controlling there is more to the story…
As child I remember being meticulous about things being in order. My clothes in my closet faced a certain direction and were hung colored coded and according to season, my music alphabetized, and my grades perfect. I worked hard to control every aspect of my environment.
As an adult I have often done the same things to an even deeper extent both personally and professionally. I strive for excellence in all that I do and used to wish I could control people, places, and events so that they quit messing up my plans.
Middle age and painful life experiences have this way of insuring that you deal with your sh*t. In my late thirties I began having panic attacks to the point of not being able to function for hours afterwards. I also started waking up having panic attacks thinking I was going to die. Imagine waking up not being able to breath or control your body… Looking back I always had anxiety but was masking it in any way I could.
Through a lot of personal development work I realized that deep down I am not a control freak after all. When I feel anxious I will try to find something to control. The other night I was cooking and thinking about a personal situation that was hurting me. Suddenly I felt the need to organize, control, and clean something. Instead of doing that I stopped, took a breath, and asked myself what was really going.
“People with anxiety don’t have a train of thought. We have 7 trains on 4 tracks that narrowly avoid each other when the paths cross and all the conductors are screaming.” (Survivors Stand Tall/ Facebook)
Meditation and mindfulness have been my saving Grace. They have taught me how to breath, how to focus, and how to help myself. What I have learned is that I am not controlling but I do sometimes experience anxiety. The source of that anxiety is caused by my thoughts and feelings about a situation or person that I don’t have control over. Why would I want to control the person or situation? Because I feel insecure, unworthy, unsafe and that scares me. FEAR…
The next time you find yourself feeling the need to control a situation or the next time you notice you are feeling anxious try asking yourself some questions:
What is this really about?
What emotion am I feeling?
What outcome do I want?
How can I be at peace with this person or situation if it doesn’t turn out as I would like?
What things can I do for myself to create the my preferred feelings?
Not everyone experiences anxiety the same way. If you have anxiety or panic attacks please make sure you see the proper professional for you.
Wishing peace and joy.
Many Blessings,
Amy McCae
Certified Life Coach and Mindfulness Meditation Teacher
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.
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.
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.
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.
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.
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!
Through my life experience and through my Holistic Life Coaching practice, I have learned that at the heart of all healing is the desire to find love and to be loved. When you walk around critical of yourself or blaming another for your pain you lose site of who you are and you lose your dreams. When you choose to embrace who you are in all that you think, speak, and do you are in a powerful position to create authentic relationships filled with love. You gain peace, joy, and even better health when you are authentic in all that you do. Â Join me Saturday, April 18th at 12:00 CST as part of an online summit to learn more about five practices that create loving, authentic, relationships making for healthier and happier lives. I’m live afterwards to answer your questions. Free gift, discounted Kick Start Session, and special Life Coaching package available to listeners.
The summit includes 42 top speakers sharing their secrets to health, wealth, relationships, success, gratitude and so much more. You can purchase the recorded audio for ONLY $27 now through Sunday only. Once the summit ends the low price of $27 rises to $67.
Amy McCae 