Tag Archives: mindfulness

Why Is Mindfulness Important?

By: Gloria Marie

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Why is mindfulness important? It seems every week; I see an article talking about mindfulness. I feel I am mindful or at least I try. I meditate every day and try to remain in the present moment. Why do I do this? It is because of our minds, our ego based mind likes to dwell on the past or live in the future.
When we live in the past, it is usually with regrets. When we live in the future, it is usually filled with fear or anxiety. Even if we have optimistic thoughts about our future, there is anxiety. What “if” it does not happen as we project or want?
Sometimes the present moment is unbearable or painful. It is our attachment or judgment that creates more pain or unhappiness. If we just accept the present moment, just let it be and then take action. Being mindful allows you the space to find solutions to life’s problems.
Try the tips to practice mindfulness that is in this video. Practice before the present moment is unbearable.

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Mindfulness for Anxiety

By: Gloria Marie

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A thought is one of the mightiest means of creation. With our thoughts, we create small things, and if we can train our mind, we can create large things in our life. Out of habit, our thoughts are usually all over the place and rarely in the present moment, and this is what contributes to anxiety. Try practicing mindfulness for anxiety with these two simple techniques.

We live where our attention is. If we can be mindful in the present moment, we are truly alive. How many times have you been in a meeting and your thoughts wander to the plans you have for the evening? Or maybe you are watching a boring presentation, and you cannot stop thinking about the great time you had last weekend? Or maybe you are concerned about world news and how it is going to affect your stock portfolio?

Without being aware, our thoughts are all over the place. If we would completely pay attention to what everyone is saying in the meeting, you would feel more engaged and alive. The time would pass by quickly. If we could train our mind to be fully present now we could lift the burdens of the past and the future: say goodbye to regret, anxiety, guilt, and worry.

These two tools will help you to train your mind to stay in the present moment. The key is to teach the mind to do only one thing at a time. That is how you will feel fully alive and reduce anxiety.

1. Think of occasions when you do more than one thing at a time. For example, you are eating lunch and reading a book, or you are talking on the phone and checking email, or you are watching television while your son is talking to you.

Choose one activity and for a few days, give it your one-pointed attention. For example, if you are talking on the phone, stop, sit down and give that person your one-pointed attention. This tool will train your mind to stay present. In time, you will see cross-over to other occasions.

2. Worry is not useful at all. Most of the time, what we worry about never happens. We are projecting ourselves into the future in a negative fashion. Get a blank notebook or journal; this will be your “Worry Journal.”

Next time you are filled with anxiety, get out your journal and at the top of the page, write in one sentence or less what you are a concern. Below it writes a prayer or the word “God.” Take your attention away from your worry and fill your heart and mind with God’s presence. When you are ready, go back to the task at hand and leave your worry in the journal.

If you look through your journal later, most likely some of the worries, just faded away.

You have a choice to let your mind and thoughts wander or train them to stay mindful and in the present moment.

Mindfulness for Anxiety and Stress

By: Gloria Marie

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By living in the present moment, you can lead a life filled with joy. Try these two techniques to train your mind for one pointed attention and mindfulness.

Breathing Exercise for Anxiety

By: Gloria Marie

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Breathing is fundamental to our life and usually taken for granted. With every breath, you take in oxygen and release carbon dioxide. You inhale a life force and exhale a waste product. Proper breathing techniques can release tension, stress, muscle tension and fatigue. Typically, there are two types of breathing patterns: chest breathing and abdominal breathing. We commonly use chest breath when we are under stress. It is shallow breathing. The chest expands and the shoulder rise to take in air. In abdominal breathing, inhaled air is drawn deep into the lungs as the abdomen expands. By becoming aware of your breathing patterns and shifting to more abdominal breathing, you can reduce stress related symptoms and muscle tension. Try this breathing exercise for anxiety.

Let’s discover how you currently breathe before we practice abdominal breathing. Put one hand on your abdomen and one hand on your chest. Observe your breath without trying to change it. Spend a few minutes just quietly observing. Take your time. Which hand rises more as you breathe? If it the hand on your chest, you are doing shallow chest breathing. If the hand on your abdomen is rising more, you are doing deep abdominal breathing. Our goal is to switch to abdominal breathing more.

To practice abdominal breathing, lie on your back on the floor, a bed or couch, whatever is most comfortable for you. Put one hand on your chest and one hand on your abdomen. Imagine that your abdomen is a balloon and that as you inhale you are filling it up with air. Try inhaling through your nose and exhaling through your mouth. As you inhale, first your abdomen, then your middle chest and then your upper chest will expand in a smooth movement. Imagine filling a glass with water from the bottom to the top. Try to practice this a few minutes, until your inhale and exhale are smooth movements. When you have the technique, try doing it while sitting and standing. Try to practice this once or twice a day until it becomes naturally and flowing to you. As with most of the tools, it is best practiced in a non-stressful situation before you incorporate it into a fearful situation.

The following is a specific way to breath to release tension. You will use you abdominal breathing in a specific way. It is time to take it up a notch.
1. Inhale and say to yourself, “Breath in.” It is not necessary to put your hands on your chest and abdomen, unless you find that helpful.
2. Hold your breath a moment before your exhale.
3. exhale slowly and deeply as you say to yourself, “Relax.”
4. As you hold your breath for a moment, notice any parts of your body that you are holding tension. When you exhale, feel the tension leave your body.
5. Practice tis for five to ten minutes as a time.
6. Practice it in non-stressful situations a few times a day. When you are comfortable with the technique, practice it in stressful situations.

Watch the video and together we will practice this technique with soothing music in the background.

Discover Your Gold Mine

By: Gloria Marie

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This is a from I book I am writing on dealing with fears. This is Chapter One, Discover Your Gold Mine.

We carry a gold mine with us all day long. It is at our disposable whenever we want to access it. Would your day have been different if you knew you had a gold mine with you? Our gold mine is our sub-conscious mind. It never sleeps, it does not judge and has no ego. It oversees our organs. It is what keeps us breathing at night. It never sleeps. The sub-conscious mind is our imagination, our intuition. It is what is aligned with God, Infinite Intelligence or the Universe.

Our mind has two spheres: the conscious and sub-conscious mind. The conscious mind is our ego. It is that chatter that we hear in our head all day long. Most of the chatter is negative. It is the sphere of our human mind that sees life as it is. It sees death, disaster, sickness, and limitation. It is that voice in your head that says: “You really think you can be successful? You are not good enough.” The conscious mind rules logic, judgement, and reason.

The conscious mind is the “Gate” to the sub-conscious mind. Whatever your conscious mind chooses to believe and focus on, the sub-conscious mind will accept it and bring it to pass. This is fantastic news because you can choose your thoughts. You can choose thoughts of limitation, fear of failure, fear of poverty, or fear of being alone. Or, you can choose thoughts of love, happiness, or abundance. This is your gold mind because if you learn to control your thoughts, you can change your life. Your mind does not control you.

Have you ever had a problem to think about before you went to sleep at night and in the morning, you knew the answer. This happens to me if I lose something. I will think about it before I go to sleep and in the morning, I know exactly where to find it. This is your sub-conscious mind at work during the night. It is open to a source much greater than ourselves. It is our Infinite Intelligences.

Your sub-consious mind it the book of your life. You have the power to rewrite the blueprint of you mind. Ralph Waldo Emerson said, “Man is what he thinks about all day long.” This is one of the most important principals to conquering your fears. You can and will learn to expect the best.

The conscious mind is the mind of the body. It remembers all our victories and our failures in this lifetime. It sees restriction. The conscious mind grows old and dislikes change. That is our ego. The sub-conscious mind is the mind of spirit. It sees endless possibilities. It has no limitations because it is aligned with God.

Think of a garden. It is filled with beautiful flowers, but, sometimes weeds grow in your garden. You have the power to water the seeds of peace, harmony, love and health in your garden. Also, the power to pull out any weeds. By learning to control your thoughts, you can reap a harvest and control your fears to move confidently in life. You can pull out the weeds of fear and limitation.

Morning Practice
“By first becoming aware of my thoughts, I can learn to control them.”
What would you like to bring into your life? What flowers would you like to water and grow? Write down three things you would like to bring into your life.

What weeds would you like to pull out of your life? Write down three fears you would like to remove from your life.

During the day, when your thoughts become fearful, try to remember the three “flowers” you would like. Imagine the happy ending or solution to your fears.

Remember, our thoughts become things.

Affirmation – I am not my thoughts.
You are an incredible human being with many talents and excellent qualities. Our ego tries to tell us otherwise. When the ego begins go talk to you today, say today’s affirmation.

Evening Practice
Spend a few minutes relaxing, then, get out your journal. Draw a large circle that will represent your mind. Draw lines from the circle and write some thoughts from your day. What was your mind telling you today? Were the thoughts mainly positive or negative? If there were negative thoughts, write a positive thought next to it. Remember we are beginning to program our sub-conscious mind with thoughts of possibilities.

What could you have done differently today to control your thoughts? Did you remember to use your affirmation?

Do not be hard on yourself, change will take patience and time. First comes awareness and then change.

Pick one positive thought and write it on an index card. Put it next to your pillow. Before you go to sleep tonight, silently say it to yourself.

Expect the best!

Find the Blessing

By: Gloria Marie

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This week, I was finally able to venture out. It has been about four weeks since I broke my foot and had surgery. Other than doctor’s appointments, I have been inside my house. The sky never looked so beautiful and the fresh air felt wonderful. I felt like a child experiencing things for the very first time. Out of every challenge we have, there is always a blessing and a silver lining. Finding the blessing, may not always be apparent at first.

With every challenge in life, whether it is with relationships, career, financial or health, we can make the decision to grow and become stronger and happier through it or we can become bitter, angry and resentful. The choice is up to us. Challenges will come in life. They do not just happen to “those people” over there. They come to you, your family and friends. Try to find the “gift” in the challenge. It could help you become closer to God. It could help you find a spiritual practice that will allow you to soar to new heights. It could slow you down and force you to find your Inner Voice and Inner Strength.

With the four weeks that I was confined to my house, I was forced to slow down. I took up some hobbies that I use to enjoy and found they brought me joy. I read and watched Netflix. I had one dear friend come over every week and bring lunch. We spent time just talking and visiting. My sister and her husband fixed me dinner every night and did all the countless things I was unable to do.

The kindness I received was incredible and there was a blessing in that. It helped the healing process. When I did go out, the kindness from strangers was amazing. Strangers that I may ordinally just passed by, now smiled at me and my crutches. People wished me well, opened doors for me and gave encouraging words about healing. It was a blessing to feel so much love.

The next time you face a difficulty, try to find the blessing. We are not always dealt a perfect hand, but, we do have a choice on how we deal with it. Find the strength and grow from every challenge.

The Secret To Climbing Mountains

By: Gloria Marie

mindfulness, single happy strong, life challenges, divorce the divorce

There is so much written about being mindful and staying in the moment. You are probably reading this and thinking, of course I stay in the moment. At work, you concentrate and get the job done. At home, you concentrate and do your chores, make dinner and take care of your family. At leisure, you may play an awesome match of tennis. However, are you mindful or just going through some rote, learned, and familiar experiences? To be mindful and present will give you the secret to climbing mountains.

That mountain may be out of your comfort zone. It may be taking on a new career. It may be trying a new sport. It may be doing what makes your heart sing and that requires that you stay in the present moment. It takes walking by faith not sight.

Walking by faith not sight.

Recently, I fell and broke two bones in my foot. It required surgery and I also needed to stay completely off my foot for at least two weeks possibly longer. I had all sorts of things planned including a trip and suddenly everything came to a halt. Just getting out of bed and getting dressed was an enormous feat. I have a daily spiritual practice and always thought I stayed in the present moment. And maybe I did, but, this new challenge was a whole new level of mindfulness.

If you want to climb a mountain, you need to go one pitch at a time. One rope at a time. When you finish one small climb, then you prepare for the next. You do not know what you will see on the top of the mountain. You cannot see beyond the peak as you climb. You go step by step.
With my broken foot, I was forced to go day by day. I did not know how I could function over the next several weeks. I took it one day at a time, just like climbing a mountain, one pitch at a time. I walked, or in my case, rode my scooter, by faith not sight.

How do you prepare for life challenges and they will come? The only way to survive is in the present moment. You can begin today to develop a practice that will only deepen with life challenges. These can be the rope you use to climb that mountain.

1. Pray daily. Ask for God’s Infinite Love, peace and harmony to surround you.
2. Repeat daily. Be Still and Know That I am God.
3. Practice deep abdominal breaths.
4. Clear your energy. Ask Michael the Archangel to protect you, use sage, open your windows, take salt baths.
5. Do something every day that brings you joy. Make a list and commit to incorporating one item into your life every day.

Walk by Faith Not Sight.

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PEACE Method

By: Gloria Marie

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We all have difficult people in our lives and it can be challenging to deal interact with them, especially if you already have a stress filled day. But, you have a choice on how to respond. Sometimes, you need to just pause and center yourself before you deal with the situation. Next time, try “PEACE” before you react. The “PEACE”  method will help you deal with difficult people in a calm, mindful manner.

P – P is for pause. Just stop and become aware of your surroundings. Take note of how you are standing or sitting. This will help you get in the present moment. Ground yourself by standing up.

E – E is for exhale. Take a deep breath in, count to three and then exhale. It might help to stand up and put your hand on your stomach to insure you are taking deep breaths.

A – A is for acknowledge. Do not try to suppress or ignore your feelings. Take a few minutes to become aware of what you are feeling. Are you angry, frightened, jealous, or heartbroken? Scan your body and get a sense of where your body is holding onto those feelings.

C – C is for choice. When you are ready, you have a choice how you respond or react. You are in control of your mind and thoughts. Our thoughts become things. Choose your thoughts wisely. Try positive statements that begin with I am. I can handle this. I am enough.

E – E is for engage. After you have paused, exhaled, allowed and chosen your response, you are ready to engage with the difficult situation or difficult person.

Remember next time you want to lose your cool, do PEACE instead. You can control how you react and respond.

This week try the PEACE method. Let me know if it helped you.

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5 Ways to Practice Mindfulness

By: Gloria Marie

divorce, divorced, divorced women, divorce the divorce

Being mindful allows us to be fully present. When we are fully present, we are truly alive. Worrying about the past or being fearful of the future does not exist when we are living in the present. Try one of these 5 ways to practice mindfulness.

The other morning it was so beautiful outside. I went into my back yard and began pulling weeds out of the grass. Before I knew it, an hour had past. You are probably thinking, her grass must be a mess. It is summer in Florida and weeds are plentiful this time of year.

In that hour, I did not think about what else I needed to do, I just pulled weeds and listened to the birds singing. When I came in and washed my hands, I thought to myself, “That was a mindful activity.” I was fully present and grounded in the moment.

Many times when we think of being mindful, we may think we need to meditate or go off in a cave somewhere. I think meditation is great, but, we can do other things and create the same type of being fully present.

‘Mindfulness means paying attention in a particular way: on purpose, in the present moment, and non-judgmentally.
-Jon Kabat-Zinn

5 Ways to Practice Mindfulness

1. Walking- Go for a walk without listening to music. If you mind is racing, try to recite a prayer silently. Become fully aware of the smells, sounds, temperature and the sky.
2. In your office – Sit back in your chair. Become aware of how your body feels against the chair. Are there some areas that you feel more tension? Now take some deep breaths. Breathe in through your nose and out of your mouth. When you breathe in, silently say to yourself, “Breathe in.” When you breathe out say, “Relax.” Try this for about 2 minutes.
3. Coloring – Adult coloring books are best sellers these days. Get a coloring book of mandalas and spend ten minutes mindfully coloring.
4. Journaling – Begin with an open-ended question like, “What am I feeling now?” Then without judgment, start writing for three to five minutes.
5. Weeding – This one I highly recommend.

Start to become aware of the different way you can incorporate mindfulness into your day.