Episodes
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This is a guided mindful meditation called a Moment to Forgive.
It offers mindful guidance if you’re coming through conflict and feel you've been harmed or hard done by, and it feels like ALOT.
Take this moment to pause, quieten the body and mind and give yourself this momentary sanctuary of peace- which is what Forgiveness will also offer you.
But forgiveness is hard and typically, we’re not able to forgive because we’re holding on to a lot of pain. This forgiveness practice shines a spotlight of awareness on how it feels right now, and invites compassion to the pain you're holding onto.
It's not easy to forgive but you can start by opening up and creating a little more space.
Allowing anger, bitterness or resentment to be here, but loosening the grip they have on you. Forgiveness is really the release of the emotional charge that comes with the bitterness and even vengeance towards the person that may have harmed you. Regardless of whether they actually deserve your forgiveness.
This brave and gentle practice of forgiveness can help you turn toward the future instead of resenting the past. To realise you don't need to keep torturing yourself, with sleepless nights, being physically sick, exhausted, panic attacks. This is already enough - let go of the pain and consider the possibility of freeing your heart and untangling the knot it's managed to wrangle itself into.Forgiveness is not condoning what's happened, or agreeing with it. You don’t even have to like it. It’s the realisation that holding onto what happened is in itself painful.
‘'Forgiveness does not change the past, but it does enlarge the future’', Paul Boese
Forgiveness can be a practice, and one worth practicing because it can be so liberating and freeing. Letting go of resentment and grudges and bringing more compassion, more love and more care to the world.
[credit to Dr Diana Winston for her inspiration for this guided meditation and thoughts]
The Mindful Guide~Work-Life Harmony for busy professionals
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This conversation is a treat.
It will inspire you and hopefully, give you much food for thought as you navigate the big decisions in your life.
Gerry (originally from Ireland) completed a four-year Masters in Mindfulness-Based Teaching (with me!) at the Centre for Mindfulness Research and Practice at Bangor University in Wales, one of the most renowned institutions for mindfulness research and practice in the world.
Before this he was a Vice President in a large American entertainment company based in Amsterdam, and has worked in marketing for almost thirty years. He and his wife, Christina (from the Netherlands ), are now living in Vilanculos in Mozambique, where they run MindWise (www.mindwise.me) offering mindfulness and yoga-based retreats in Mozambique, South Africa and in Europe, teaching mindfulness to local schoolchildren, running face-to-face themed workshops and teaching mindfulness to corporate companies. Together they also offer mindful holiday retreats to their little home in Mozambique overlooking the Indian Ocean, which I hope one day to experience!We hear how Gerry faced burnout in his executive career and after much reflection and struggle made some very big changes in his life. He shares his experience and weaves in some beautiful poetry and images to highlight the beauty and strength of mindfulness in navigating this one precious life we all have.
There is so much to unpack here and here are the top three takeaways of the discussion:
1. Life is Change and the essence of our experience is change. It makes us who we are. The more you navigate, the stronger you become, each decision and opportunity preparing you for the next
2. Flow like a river. Be open to what's here, without judgement, blame or pushing it away. Realising that it's already here. Instead, unfold like a river, bending and twisting around it's undiscovered bends. Be carried away by the surprise of your own unfolding path
3. Embrace the groundlessness. Like the birds who have to leave the nest to learn how to fly, take that chance and jump into the unknown. You never know, it might just be the best thing you ever did!You can find Gerry on Instagram HERE
DECISION MAKING MASTERCLASS
Are you grappling with a decision right now? Or maybe you're facing a big life transition? Come spend an hour with Mindful MariB and I where we work through your decision and offer mindfulness based approaches to taking the first step and unblocking whatever it is that's holding you back. Uncover the clarity and confidence you need to start your next chapter.
Join us online ~ 11 June at 8pm BST. We can't wait to see you there.
SIGN UP FOR THE MASTERCLASS HEREThe Mindful Guide~Work-Life Harmony for busy professionals
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Missing episodes?
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Today's episode explores how it feels to be juggling it all, and gives you 5 game changing mindfulness-based approaches that will help you stop looking outside of yourself for balance and meaning, and instead guide you in taking control of your own life.
This means designing the life you actually want to live, instead of it being designed for you.
This is powerful, and it gets right to the core of how mindful living can finally transform your life into the one you know you can have and truly desire.
Delve deeper into my 5 top tips for (work)-life harmony:
Find out how to...
1. Set Intentions
2. Prioritise (and not in the usual way)
3. Practice Self Care
4. Unplug
5. Embrace Flexibility
Do you have a big decision to make?Are you struggling with fear and anxiety and have no idea what is the best path to take?Is imposter syndrome holding you back?Not sure which way to turn or how you can make the best decision for everyone involved?
Today, I'm talking about flow, about progressing, about blending all parts of your life – physical, emotional, intellectual, spiritual and allowing ‘life’ to flow through you, in all its intricate beauty.
Join THE DECISION MAKING MASTERCLASS - part 1 of 3 workshops in the Managing Overwhelming Emotions Masterclass SeriesCome join Mindful Mari B and I for a live workshop on how to finally make the decision you've been grappling with for weeks.
FIND OUT MORE HERE
Join us live on Zoom Tuesday 11 June 2024 at 8PM BSTThe Mindful Guide~Work-Life Harmony for busy professionals
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With all the different hats we wear, it's natural that we bump up against conflict from time to time. The juggling act of a busy home and work life, where we spend a lot of our time trying to please everyone else, can be all consuming.
It's no wonder we might blow our top every once in a while. Or feel we've been hard done by when we spend all our time trying to keep everything together and no one notices our efforts or the sacrifices we make.
Or perhaps it goes a little deeper for you right now and you're grappling with a big knot in a relationship that you're struggling to untangle.
Tune into this 10 minute guided mindful meditation to heal and lift the heaviness in your heart.
Find some ease, self-compassion and love.
FREE Guided Walking Mindful Meditation
And if you have more time this week - tune into Mother Nature for life's natural healing remedies all around you. Download my FREE guided walking meditation HEREThe Mindful Guide~Work-Life Harmony for busy professionals
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This is a ten minute or so, guided mindful meditation called a Moment to Release.
When it all gets too much, how can you get through?
You let it go. You unclasp the grip overwhelm has and you take a breath. You feel down into your strong core, and you let go of the hurt.
Listen to this guidance when you're feeling overwhelmed and you don't know what to do or how to shake off the negative vibes.
Mindful meditation, even just these 10 minutes will help you lift the heaviness and guide you to the other side with hope and compassion.
If you like this practice please give the episode a 5 star rating and follow so you don't miss these ten minute bite size practices to help you navigate life transitions as a busy professional juggling it all.
If we're not already connected on Instagram you can find me HERE
I post regular mindful living tips and approaches that I think you will love. Hope to see you there.
Gwen, The Mindful GuideThe Mindful Guide~Work-Life Harmony for busy professionals
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Welcome to Season Two!
It's going to be a little different this season. Tune in to hear how your mindfulness practice will hold you during life's transitions. How it builds resilience to see you through the ebb and flow of hearing difficult news, navigating grief, making tough decisions, testing choices and seeing the way forward.
In this episode listen to what you can do when it all gets too much. Step out of your busy mind, and find peace, calm and connection. I'll show you how.
Here are the key mindful walking steps to get you started:
Step 1 - start with gratitude
Step 2 - ground yourself
Step 3- coming to your senses
Step 4- end with gratitude
You can download my FREE guided walking meditation HERE.
Take it with you when you next walk out. Breathe, release the tension and open the senses to what's around you. I hope you enjoy the experience.The Mindful Guide~Work-Life Harmony for busy professionals
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If you do anything this week, take these ten precious minutes for yourself. Find a quiet cosy spot, grab a hot drink and journal and get ready to fill your heart with the essence of YOU.
The guidance will invite you to come into stillness during your busy day, and land right where you are. You'll create a beautiful space to let go of the busyness and open up to reflecting back on how the year has been for you.
What lit you up, what brought you down, and what lifted you back up again? What did you learn, what changes did you navigate and how have they brought you to where you are right now? Present, still and strong.This exercise will be such a powerful support to you as you turn towards the holidays and the end of 2023. It's particularly hard to know how to show up during this devastatingly sad time of war and violence. Bearing witness to what is happening weighs heavy I'm sure for us all. Allow this to be your time to reflect. To bear witness to yourself and to how you want to live, love and be, in the new year that awaits you.
Listen to your voice within. Hold it softy, without judgement. Let the light in when things feel dark and difficult.
When the guidance has ended I encourage you to continue your reflections by journaling what has come up for you. These ten minutes can be the door way to a room full of exploration and presence.Namaste xo
Want more help?
If you are inspired to bring the power of mindfulness to your one precious life - download my FREE 'Mindful Living Starter Kit'. It's a wonderfully supportive resource to help you reduce the stress in your life and make positive change - starting TODAY
GET YOUR MINDFUL LIVING STARTER KIT HEREJoin Tune in Thursdays
Need quality Me time, and can’t find the time during your busy week – are you free at 8pm GMT on Thursdays?
Carve out 30 minutes for yourself - helping you ease into a restful nights sleep.
Come join my FREE 'Tune in Thursdays,' a weekly online meditation circle.I will guide you through a mindful meditation with a specific theme each week on zoom. No meditation experience is necessary – simply show up, and tune in, however you are, whatever you’re feeling. I hope it can help you rest~relax and restore.
SIGN UP FOR TUNE IN THURSDAYS HERE
Come find me on Instagram @the_mindfulguide for more mindful ways to stress less and find more calm in your busy lifeThe Mindful Guide~Work-Life Harmony for busy professionals
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How to start a Mindfulness Practice
Today's episode has actionable steps to just start now - to take you from thinking that mindfulness isn't for you, or that you don't have time, to realising it's for everyone.
Finally understanding that you don't have to add another thing to your to-do-list to be mindful. It can happen naturally, and all you have to do is sit back and observe.
I explore these 5 steps to starting a mindfulness practice. Listen to the episode to hear how:
1. Setting Intentions- define your purpose for practicing mindfulness2. Beginning to notice your breath – mindful breathing for stress reduction
3. Practicing a body scan- scan the body from top to toe tuning into what's here, connecting the mind and body
4. Embracing mindful observations – opening to what's here without judgement or striving for things to be any different to what they already are
5. Bringing self compassion – and loving kindness
Free Guided Mindful MeditationThursdays 8pm GMTTune in ThursdaysOn ZoomNo meditation experience neededJoin our friendly meditation circleRelax, restore and find your moments of calm
Want more help?
If you are inspired to bring mindfulness to your one precious life - download my FREE 'Mindful Living Starter Kit'. It's a wonderfully supportive resource for this episode and continues my step by step actions to make positive change in your life - starting TODAY
GET YOUR MINDFUL LIVING STARTER KIT HERE
Date for your Diary:Email [email protected] for details
Come find me on Instagram @the_mindfulguide for more mindful ways to stress less and find more calm in your busy lifeThe Mindful Guide~Work-Life Harmony for busy professionals
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Today’s episode is a guided mindful meditation called a moment to queue.
This short mindful meditation will help you dial down the frustration of feeling like you’re going nowhere fast, stuck in a queue.
Want more? - If you like this and are needing some quality Me time, come join my FREE Tune in Thursdays, my weekly online meditation circle.
I generally start these back up during the Winter months when we can get cosy.I will guide you through a mindful meditation with a specific theme each week on zoom. No meditation experience is necessary – simply show up, and tune in, however you are, whatever you’re feeling.
Sign up HERE
I hope it can help you rest~relax ~ restoreThe Mindful Guide~Work-Life Harmony for busy professionals
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Do you have a potentially stressful situation coming up?
Feel calm, confident and fully prepared for your callShow up feeling fully present, focused and available for your clientBecome aware of any unhelpful thinking which might negatively impact your or your client’s results.
Are you feeling nervous, apprehensive, anxious even?
You’ll want to hear what Mindfulness Coach, Sally Singleton @mindful.interlude has to say about dealing with this 👇🏻
In this weeks episode Sally spills the beans 🙌🏼
She gives us 3 ways to handle planned big events that might be causing those nervous butterflies
AND
Handle stressful situations that might jump up on us out of the blue 😵💫
I met Sally at Bangor Uni where we were both doing our Masters in Mindfulness together and I’ve been a fan of her work ever since ☺️
This episode is especially for you if you’re a Coach or Wellness practitioner or… sometimes put a ‘coaching’ hat on in your day job
…You will benefit from meeting Sally and having her in your life. She’s pretty wonderful ✨🤍
Here are the links to Sally's work:
Prepare for a call meditation (5 mins): Spend 5 minutes using this guided meditation to get you ‘in the zone’ before each coaching call to help you:www.mindfulinterlude.co.uk/focusmed
Find your focus meditation (10 mins): This 10-minute meditation from Sally helps you focus your attention and discover which place in your body is the most grounding for you. When you know this, you can tap into your anchor at any time during the day to refocus. It can be super helpful to connect to your anchor when you’re on a client call to help you feel confident, focused and present.
https://dashboard.mailerlite.com/forms/99450/101104002833319544/share
LinkedIn
https://www.linkedin.com/in/sally-singleton/Website
www.mindfulinterlude.co.ukThe Mindful Guide~Work-Life Harmony for busy professionals
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Do you feel a little hard done by?
A heaviness in your heart because you felt someone let you down.
Perhaps you had a disagreement, or felt unsupported by a loved one or a colleague you thought knew you better.
Feeling unheard, misunderstood and well, even a little bit angry having bumped up against an uncomfortable situation or conversation that went down a road you might now regret.
This happens us all. You are human! And this short mindful meditation will help you feel into this moment with care and kindness and help you repair.
It will guide you to a place of allowing things to be the way they are and to let go of having to feel the weight of your emotions so tightly.
If this helps you feel lighter and less controlled by your heavy thoughts, I have more to offer you in my new Ultimate Guide to a Balanced Home and Work Life. It gives you 4 steps to help quieten the noisy mind, build resilience and strengthen relationships so you can unlock the balanced lifestyle you deserve.
Access your FREE GUIDE HERE
And if we're not already connected, come find me on Instagram @the_mindfulguide for more ways to live a beautiful balanced life, you loveThe Mindful Guide~Work-Life Harmony for busy professionals
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Part 1 of a 3 part mindful series called 'Work Life Balance for Busy Working Parents'
Stop the juggling act and prioritise self-care. Yes please!
This episode invites you to stop. To take off all the hats you might be wearing, new Mom, teacher, carer, partner, financial advisor, CEO of the household... and just pause life for one moment
Then in that moment ask yourself WHAT DO I NEED?Press play and explore:
How feeling upset because you're bottom of the queue again is normalThat another day going by without any time for YOU is hardHow you can start to put yourself first again (so you can continue to be there for everyone else)Tuning into your needs with these 5 vital questionsWays to pay attention, on purpose, non-judgementally to your life's desiresDiscover your answers to these 5 essential questions and unlock the balance and connection you deserve.
To support this work, download my FREE 'Ultimate Guide to a Balanced Home and Work Life' HERE. The questions are inside along with 3 other practical steps you can take today to get started.Last thing ~ If we're not yet connected (and I'm sure we should be!) come follow me on Instagram @the_mindfulguide to finally lock in the balance you've not quite yet mastered :-)
The Mindful Guide~Work-Life Harmony for busy professionals
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If you feel like you don't have time I have a life changing PRACTICE for you
Now if you're thinking Gwen, meditation's not for me. I don't know what to do, or it makes me feel weird, hold that thought :-)Here are 4 very simple steps to take to reclaim YOUR Moment
Press Play for Episode 8 Listen to the 10 minute guided meditation with an open heart and mindReflect how it felt, and congratulate yourself for finding time to pauseRepeat, as many times as you need throughout the day/ week
You are precious, loved and deserve to be cared for. A mindful moment like this is a beautiful space to honour all that you do, and what you mean to yourself and to others.Want to know more?
Come follow me on Instagram for more ways to nourish that Balanced Lifestyle that you deserve. You'll find me @the_mindfulguideThe Mindful Guide~Work-Life Harmony for busy professionals
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Struggling to have conversations that work? Where you feel understood and have a meaningful exchange?
Today's episode offers you a mindfulness based method to R.A.I.S.E. your Conversation Game.
Listen to how you can implement this 5 step approach to being really present for your interactions with others. How to listen with empathy AND get your point across.
Conversations can be tricky. Exchanging information will always come with emotion. Throw in the ego, time constraints, different agendas, personalities and you've got the makings of a prickly situation :-)
Change how you approach conversations forever;
R. RESET
A. ASSESS
I. INTEND
S. STOP
E. ECHO
Listen to this episode to learn how to apply R.A.I.S.E. to every conversation ~ making them worth your time, attention and presenceIf you like The R.A.I.S.E. method to wonderful conversations, come find me on Instagram, where I post similar tips and techniques helping you get closer to a more Balanced and meaningful lifestyle
You can follow me HEREThe Mindful Guide~Work-Life Harmony for busy professionals
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Try this 10 minute guided mindful meditation to help you sleep.
It will help you fall asleep when your mind has other ideas.
Helping you calm the busy thoughts of the day and allowing the body to simply rest.
There is no more for you to do today, but come into stillness and let sleep arrive.
If you like this, come follow me on Instagram @the_mindfulguide and download my free guided walking meditation
You'll also join my online newsletter community and be the first to hear about my special offers and mindful resources to find more balance in your life.
Vist me HERE
Gwen, The Mindful Guide xoThe Mindful Guide~Work-Life Harmony for busy professionals
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You are in for a treat!
In this episode with my beautiful friend Marianna, mindfulness teacher and relationship coach, you will hear how you can turn your relationships around.
How you can transform your people pleasing tendencies into trust based relationships that nourish your soul!
Using mindfulness based techniques and approaches, Mari offers simple and highly effective ways to bring that sense of balance and connection back to how you interact and feel about the people you love.
Mari even wrote her Masters in Mindfulness thesis on 'How can mindfulness shape our relationships' (especially if we have a tendency to be quite anxious ) so we are in good hands on this topic!
If you want tangible step by step ways you can enjoy more balanced relationships today, listen to this insightful episode. I think it might just change your life!
And to find out more from Mari come follow her mindful relationship work HERE on InstagramThe Mindful Guide~Work-Life Harmony for busy professionals
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We’ve been talking about ‘work life balance’ for a long time now. It’s something I worked hard towards supporting in my wellbeing work in organisations, and it’s something that I personally have been reflecting on well, for years.
I think we all have an idea of what we are looking for in the illusive work life balance we aspire to. But what if I told you it could actually be a lie, and that we’re striving for the impossible. Controversial, I know, and why I’m excited to explore the idea in this episode.
Today's episode Takeaways are:
1. Consider reframing how you feel about your work and home life balance
2. Remember you have so many different hats to wear in your life, but that you are always YOU
'Wherever You Go, There You Are', a wonderful statement (and book!) by Professor Jon Kabat-Zinn
3. Consider starting or nourishing a mindful meditation practice allowing it to build clarity, connection and alignment to your true self
If you want to connect and hear more ways to feel balanced in your life, come follow me on Instagram HEREThe Mindful Guide~Work-Life Harmony for busy professionals
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In today’s episode you are going to hear how to set yourself up for a joyful day ahead! I’ve got 5 simple mindful ways to help you create a morning routine that will start your day off feeling calm, intentional and in control. Follow these steps to get you closer to enjoying mornings that are definitely less stressful, and much more nourishing.
Hear how planning the night before is the first step to the morning afterHow just sitting on the bed will get you so clear on the day aheadUncover simple ways you CAN find that illusive 'me' time in the midst of it allAnd ways you can secretly move the body without having to get to the gymLastly, learn how transition rituals will allow you to step into the next moment of your day with ease, intention and beautiful presenceIf you liked todays 5 steps to a nourishing morning routine, come find me on Instagram, where I post similar tips and techniques helping to bring more Balance into your life.
You can follow me HEREThe Mindful Guide~Work-Life Harmony for busy professionals
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It's here, the very first episode of The Balance Blueprint Podcast.
I'm so excited to be here, and a little terrified!
Join me in finding out what's in store and how you'll uncover a balanced home and work life that will change things forever.
I'm Gwen, The Mindful Guide, ex corporate HR turned mindfulness teacher, with a masters in mindfulness. I've been in your shoes working a busy job, and now more recently finding my way through parenthood and way of being as a new Mum.
The takeaways from today's episode are:
1. The Balance Blueprint Podcast will help you to break free from the struggle of having to juggle everything and open up ways you can live with more calm, clarity and connection2. I’m your host, Gwen, The Mindful Guide, taking my masters in mindfulness and sharing all I can with you to help you be more present and available for yourself and the people you love
3. In this podcast, you’ll be able to access guided (by me) mindful mediations on your phone wherever you are, and whenever you want to meditate
And on that note: I have a FREE resource to get you started today
- Download my FREE guided walking meditation to feel grounded and calm …..
Click this link HERE
or
come find me on Instagram and click the link in my bio
@the_mindfulguideThe Mindful Guide~Work-Life Harmony for busy professionals
