• How to Have Difficult Conversations

    Unfortunately, out of everything that is taught to use in school, how to have difficult conversations isn’t one of them. But it probably should be.

    how to have difficult conversations

    What is a difficult conversation?

    The truth is that what might be a difficult conversation for me, might not be a difficult conversation for you. Ultimately, a difficult conversation is one that results in an emotional reaction.

    Meaning that even the thought of having it can make you nervous.

    Pretty much any conversation about politics, racism, heck even social distancing, mask wearing or vaccines can quickly turn into a difficult conversation.

    Here’s an example. You’re with a friend, and they say something that makes you uncomfortable, what do you do? Do you say something? Or do you keep quiet?

    Congratulations, you’re in the midst of a difficult conversation.

    How to navigate a difficult conversation

    Difficult conversations, while often about politics or race, can be about anything that elicits an uncomfortable feeling (or any other strong emotion) inside your body.

    Like if someone tells you you’re privileged and unrelatable and you get angry and defensive. That’s a sign that you’re about to have a difficult conversation.

    And these difficult conversations? They aren’t always with another person. In fact sometimes they shouldn’t be. At times you need to turn inward and ask yourself some hard questions. Asking yourself why you are upset and reflecting on the answer counts. You don’t have to literally be engaging with another person. Even reading a comment or an article that upsets you can lead to this kind of reflection.

    So what do you do in these moments?

    Well the first step, whether you are alone or with someone else is to STOP.

    STOP practice

    Because the first thing we need to do when some of these emotions start to rise up is to STOP and breathe before we decide how to proceed.

    What happens if you don’t? Well, you run the risk of making things worse. Every time you’ve put your foot in your mouth, odds are pretty good that you didn’t STOP first.

    I know, it’s easier said than done. It takes practice – sometimes lots of practice. This is a practice I teach often because of how powerful it is. I go into further detail on how to use the STOP practice with examples inside of STOP the Panic.

    After you STOP, the next step is to reflect on what’s going on inside. As I like to say, if we don’t know what’s here, how can we work with what’s here. Another thing you will hear me say often is what yo resist, persists meaning that you can’t run from what’s going on inside.

    So you get quiet and reflect on what’s coming up for you in this moment. Now, this reflection might not be easy. Difficult conversations involve strong emotions. Strong emotions are hard to sit with. But the thing is, we need to learn how to sit with these strong emotions. And mindfulness can help you to do this.

    Difficult conversations, or even difficult and challenging moments, are made easier through the process of mindfulness meditation and learning how to sit with the pain and discomfort that is coming up.

    Research suggests that when we gently turn towards pain and discomfort we can experience less of it. Staying present is different from trying to distract ourselves in these moments. Instead of avoiding or deflecting what’s going on inside we turn towards it and really look at it.

    Not an easy thing to do, I know, but it’s something that I encourage you to start practicing.

    When we turn towards this pain (because that’s what’s going on inside) we remove the resistance to it and you can learn how to stop getting caught up in negative stories and evasive reactions. You learn how to self-manage what’s going on so that the next time you are in a difficult conversation you can choose differently and maybe not make a bigger problem for yourself.

    To work with me and to learn how to start to navigate difficult conversations with a little more grace and ease, I invite you to join me inside of STOP the panic. This 3 part workshop series with teach you skills based and mindfulness practices so that you know exactly what to do in these moments.

  • How to Deal With Stress at Work

    Stress, it seems to be the number one constant in life. The truth is, we do actually need to have some level of stress in our lives. It’s what keeps us motivated and active – without it we become lethargic and never get anything done. But like anything you can get too much of a “good” thing.

    A way to think of stress is to picture it as a continuum. On one end we have a lack of stress which can lead to apathy. On the other end? That way lies burnout my friend.

    We want to aim for somewhere in the middle (and everyone’s middle will look a little differently). In the middle we have enough stress to make sure we are motivated and have the push we need to get up and get moving every day but not enough that we are so stressed out that we will burst into tears if we are asked to do one.more.thing.

    I can’t be the only one who has felt that way, right?

    University for me was super stressful. I pushed myself to get good grades while also competing and traveling around the world as an Irish Dancer. Which is why in my second year I ended up making several trips to the doctor to see if I had an ulcer.

    Yup, an ulcer.

    Thankfully, I didn’t actually have an ulcer but I did need to make some big decisions about my life. Ultimately I ended up leaving Irish dancing and over time my gastrointestinal distress disappeared.

    Which I now realize was me heading towards the burnout end of the stress continuum.

    How to Recognize What Stress Looks Like

    Stress shows up in our lives in different ways. For me, it can be feeling like I’m burning a hole inside my stomach. Other times it shows up as zoning out and mindlessly doom scrolling through twitter. At least that’s how the last year looked.

    And that’s where mindfulness comes in.

    It helps me to recognize when I’m heading towards stress, overwhelm and burnout and how to pull myself back.

    First step, taking a moment to STOP.

    STOP practice

    This is a practice I teach to my students all the time. As I like to remind them (repeatedly, lol) if we don’t know what’s here, we can’t work with what’s here. The best way to figure this out is to stop and to actually tune in to what is going on inside your body (thoughts, emotions and sensations).

    Our breath is one of our most powerful tools and we can use it to guide us through moments of stress and difficulty.

    Remember to breathe when things get tough – honestly, you would be surprised how often we forget to breathe in these moments which leads us into panic mode.

    Every single time you notice that feeling of stress in your body? STOP and breathe.

    Stress is first felt inside of the body and the thing that keeps it around? Our mind and those lovely little thoughts we have sometimes.

    Thoughts and judgements about our work, how much we do, how fast we do it, if we are good enough at the work we do, etc.

    And now that we have these thoughts we often end up feeling worse.

    Which is where mindfulness comes in as it helps us to notice our thoughts and how to keep them from taking over and spiralling into that monkey mind/inner critic.

    Tune in and notice what’s here

    When you start to pay attention to your thoughts and to what’s going on inside your body, you have the choice in how you want to respond in the moment.

    Feeling overwhelmed and like you have too many things to do? STOP, check in and see what’s going on. What are your thoughts telling you? If you notice that you’re having a lot of judgements, release them, come back to the breathe and notice the shift inside your body.

    In times of stress and overwhelm, the number one thing we want to do, is to not make things worse. When we slow down and breathe we have more control over our response in the moment. This ability to choose it what can help you to make a choice that feels more helpful to you long term.

    To learn more about how to manage feelings of stress and to stop yourself from moving into panic mode check out my new program STOP the Panic.

    Inside this program I teach you the therapeutic and mindfulness strategies that I have used myself and with my clients and students over the years to great success.

    These skills will help you to feel calm in a crisis because you will know exactly what to do in the moment when overwhelm strikes.

    And right now it’s available for only $37.

    It’s available now with each new training (less than 30 minutes) released every week.

    STOP the panic, mindfulness and therapeutic strategies for stress and overwhelm

    Click the image above to sign up and join me on the inside.

    how to deal with stress at work


  • The Value In Doing Less

    Even in the midst of a life-changing pandemic, we are still “encouraged” to do more. To “take advantage”  of this time at home and to see what you can accomplish. We’ve all seen the quotes going around about how Shakespeare wrote King Lear during the plague, Taylor Swift released 2 new albums. Leaving us to ask ourselves “so what great work will I accomplish??”

    Yet, the question that we don’t ask ourselves enough is what can I let go of?

    When we check in with ourselves, we start to realize that there are things that we need to do for ourselves (body, mind and soul) and they might not be one of the many items on the pandemic lists of 2020 that have been floating around.

    I don’t know about you, but I did not bake any sourdough bread while in quarantine. In fact, the only baking that I did was at Christmas. And I bake something at every Christmas so this was business as usual for me. Except that I baked less this time.

    Ah, doing less. What comes up for you when you think about doing less?

    Does your inner critic pipe up with all of the things that you “should” be doing the moment that you decide to sit down and take some time for yourself?

    The Purpose Behind Doing Less

    Telling someone to “just do less” may sound easy, but the reality is it can actually be very hard. Especially if you are the type of person who likes to keep busy otherwise they feel unproductive and lazy.

    But the thing is, that’s not actually true. While we might think that #doingallthethings makes us productive and that the alternative is just laziness, we’re actually able to feel some sense of accomplishment and joy in what we do – by doing less.

    Making the conscious choice to do less, for its own sake, can be startling and transformative.

    Just imagine what it would be like to have a real and unhurried conversation in the middle of the workday with someone you care about? What would that feel like?

    Imagine completing one task at a time and feeling calm and happy about it. Imagine waking up in the morning and engaging in a gratitude practice – simply for being alive and that the sun is shining.

    When we make the conscious choice to do less, we mindfully choose the things that matter to us. Almost immediately we can start to feel a sense of ease.

    Choosing less, means being aware of what you are doing. This new awareness means that the mindless doom scrolling starts to happen less. We stop trying to multi-task (which doesn’t even really work) and we do just this one thing. And then we do the next thing. And the next.

    Slow Down to Do More

    This new attention that you’re bringing to your work? Means that you are no longer running around from task to task. You feel more focused and able to complete the task that you sat down to do. Because by doing less, you’ve already eliminated most of the distractions that keep you off task.

    Mindfulness can help you to tap into and connect to yourself. To start you on the process of noticing when you are taking on too much, when you need to let go and to start asking what’s needed now?

    A Mindfulness Practice for Doing Less

    For this practice you don’t even need to get up from your desk. It’s called an Intentional Pause and it’s a deliberate slowing down and pausing in between tasks.

    Finish writing a blog post? Great! Stop, take a moment to check in, take a few slow breaths, notice what’s going on inside and outside of you, and then gently move to the next task.

    That’s it. That’s the practice.

    I like to do this one throughout my day. Choosing moments of stillness helps me to connect into myself which always helps me to make the best business decisions that are right for me.

    Getting into the car after grocery shopping? Take an intentional pause after you sanitize your hands before shifting the car out of park.

    Moving from the “office” to the next room in your house. Pause, check in and then go.

    You can do this practice over and over again.

    Every time we practice pausing we learn how to be still and how to be with ourselves. Which is a great skill to develop for ourselves.

    a mindfulness practice for doing less

    STOP the panic, mindfulness, meditation, therapy
    STOP the panic, mindfulness, meditation, therapy
  • How To Bring Mindfulness Into Your Everyday Life

    When people first think mindfulness the first image that comes to mind? Probably this one.

    And meditating is a HUGE part of mindfulness.

    There’s also so much more than that.

    Sure, there’s the sit down formal practice like The Welcome Mat practice that I teach. But there’s also the informal practice like a mindful eating practice. Really though, any time you are engaging in an activity mindfully you’re practicing mindfulness.

    I teach these informal practices alongside the more formal ones because we want to take all the goodies we create on the mat and bring them to every moment of our lives.

    Stuck in traffic? Practice being aware and present in the moment. Notice that you’re getting frustrated and angry? Lay out the welcome mat and allow it these feelings to just be.

    The more we practice mindfulness in these moments, the more we start to notice that we’re not getting as caught up in our doubts and worries about the future.

    This past year has been a challenge for myself just like everyone else. It’s in these moments that I rely on my mindfulness practice to guide me through.

    When I’m binge watching something on Netflix (currently re-watching Gilmore Girls for the millionth time) mindfulness helps me to check in at the end of the episode so that I consciously choose whether I want to watch the next episode or get up and do something else.

    Mindfulness also helps me to stay focused when I’m working so that I don’t end up distracted and attempting to complete 10 different tasks at once. I focus on the one (like this blog post) and anything and everything else can wait until later. When I’m focused and not distracted I’m actually able to get more things done and in a quicker time period because I’m not constantly getting distracted by shiny object syndrome. Which means I don’t have to constantly shift my mind back and forth between activities.

    When I do get interrupted in the middle of a task? I use mindfulness to help me to shift my focus to the interruption, to notice what thoughts and feelings come up for me, and to then shift back to what I was doing.

    Simple? Yes. Easy? Not so much. No one is mindful all the time, myself included, and I have definitely spent the occasional night vegged out in front of the tv watching too many episodes and paid the consequences the next day. Especially this last year.

    One of my favourite things about mindfulness is that it teaches us all that time that we can begin again. Today I mindlessly watched too many episodes in a row. Tomorrow I can begin again and mindfully watch GG on Netflix.

    How do you do an activity mindfully? You just need to bring your 5 senses to whatever it is that you’re doing.

    Here’s a quick rundown to show you how that I shared on my Instagram recently.

    I share lots of tips and practices on my Instagram as well as inside my private Facebook group. Click here to join us and be apart of a supportive community.

  • How A Mindfulness Practice Can Help You

    I’ve been practicing and teaching mindfulness for a number of years now. There are a number of benefits to meditating regularly but the biggest one might not be the one that you think of…

    A few years ago, my world looked pretty different.

    I was working with students with Autism Spectrum Disorder (ASD), had a small group a friends and was living with my best friend/roommate. Oh, and I was so painfully shy that I struggled with speaking with anyone outside of my tight knit circle.

    When I say anyone, I mean anyone.

    Friends, acquaintances, waiters… anyone and everyone.

    As you can imagine it made my life pretty difficult.

    I struggled with speaking up in work meetings.

    Meeting new people? Forget about it.

    via GIPHY

    It was always a full on deer in headlights situation and one of my friends would often have to answer for me.

    Here I was, trying to create a life for myself complete with a social circle and knocking my goals out of the park…

    And was getting stuck at every turn because of that voice inside my head that was filling me with doubts and fears.

    Did I enjoy my life? Of course I did! I loved my work and my friends and ultimately I had no complaints.

    Yet I knew that there was more out there. I just didn’t know how to find it.

    And then in 2013 my life changed in a moment.

    I went from working with kids and teens, living in an apartment with my best friend, traveling and hanging out with friends…

    To having to move back in with my mom as I recovered from neurosurgery because I had been hit by a bus.

    Suddenly being able to talk to people was the last thing on my mind.

    I was too busy trying to heal and to survive each moment to even think about anything else.

    My entire life was essentially put on hold for a few years while I learned how to live in my “new normal”.

    To say I was having a hard time would be an understatement. This was literally the hardest thing that I had ever had to go through.

    In addition to the Traumatic Brain Injury (TBI) that I had sustained, I ultimately underwent 4 neurosurgeries. There’s not a whole lot that can prep you for something like that.

    I was struggling emotionally, mentally and physically. While I had a great support system of family and friends and a terrific social worker I knew I needed more.

    But what? I had no idea.

    Then one day my social worker suggested trying mindfulness. At this point I was ready to try anything so I said “sure!”

    I signed up for an 8 week Mindfulness-Based Stress Reduction (MBSR) program and the next thing I knew, my life had changed again but this time for the better.

    how a mindfulness practice can help you

    A few weeks into the program I just KNEW that this was what I had been looking for my whole life.

    I had a visceral moment of knowing that:

    1. everyone needed to know mindfulness (and seriously? Why is this not taught more in schools?) and
    2. I needed to become a mindfulness teacher.

    As soon as all of my surgeries, healing and patient journey were finished that’s exactly what I did.

    Throughout the course of the teacher training program, I started to notice small shifts taking place.

    I would notice being nervous and hesitant as I approached the room with all of the other students in it. When it came time to share, my hand would often stay down. At breaks I would head off on my own, you know, all of the things that I was familiar with being shy growing up.

    Over time that changed. I started introducing myself to the other students, raising my hand, even inviting a group of my classmates to join me on a trip to the beach during our break in session. (We were training in Florida at the time).

    But 2 moments stand out in particular, both during the second phase of the training.

    The first was when I described myself as shy growing up and someone turned to me and said, “if you hadn’t had said that, I would never have thought of you as being shy.” 🤯

    And the second was at the end of the training when I took my mom out for a dinner (she had accompanied me on this trip as I was still recovering from my injuries) on a Jungle River Cruise boat and I turned to the stranger beside me, introduced myself, and started up a conversation. My mom almost fell off her chair.

    Suddenly talking to people wasn’t a big deal anymore.

    All of those doubts and fears that used to hold me back? Sure, they still come up every now and again, but mindfulness provided me with the tools needed to get out of my head and into my life.

    And The Mindfulness Journey was born.

    Now I am teaching these skills to my students and watching them grow and thrive. When I hear them tell me about the time that they were able to move past their fears since we started working together I do a happy dance.

    via GIPHY

    I use my mindfulness practice every day in the service of growing my business. It helps me to stay calm amidst the chaos of being an entrepreneur. To avoid analysis paralysis. To go live on Facebook and Instagram. And to show my face and share my story with people all over the world.

    In doing so I’ve been able to help so many others learn how to get out of their own heads and into their lives.

    One of the ways I am doing this is inside of my private Facebook group The Mindfulness Community. As a member of this free group you have access to me, my teachings and trainings, as well as the support of other like minded individuals who are ready to remove their doubts and fears so that they can create a life that they love.

    Want to join us? Click this link to sign up. We’d love to have you.

    how a mindfulness practice can help you



  • Why It’s Okay to Not Be Okay

    As we enter into a year of lockdown, you might have noticed feeling sadder and/or anxious of late. I know I sure have.

    It’s been a year of staying indoors and keeping our distance from those we care about. And now that we are approaching the one-year mark we might be getting bummed out all over again – even with the news of vaccines being rolled out around the world.

    There’s a good reason why these feelings might be coming up right now. It’s called The Anniversary Effect (or Reaction) and it’s a psychological experience that “…is defined as a unique set of unsettling feelings, thoughts, memories and physical strain that occur on the specific date of a significant trauma.”

    For me, The Anniversary Effect showed up in the lead up to February 24th and the first anniversary of my dad passing away from cancer.

    The Anniversary Effect, and the feelings that it brings up can show up not only on the anniversary of a traumatic event but also whenever other milestone events crop up. I know that there will be significant moments in my life that will also trigger these feelings for me. I know this and I accept it.

    On this anniversary, and the days leading up to it, I was not okay. I knew that I wouldn’t be and accepted that this was going to be a hard time for myself and my family members. 

    So I dug into my toolbox and I pulled out all of my best coping strategies and I navigated my way through.

    Coping With What Is

    its okay to not be okay

    I took some breaks from social media, I turned my phone off when I needed to disconnect, and as I am quarantining with my mom, I spent some time with her.

    What did this look like? Well for me, lots of episodes of Gilmore Girls on Netflix (Dean is officially the worst – I can’t believe I didn’t see this before), copious amounts of chocolate, some meditating, and an appointment with my social worker. I also spent some time creating new upcoming content to share with all of you.

    I took the time that I needed and now I’m back. 

    Because it’s okay to not be okay. And it’s okay to take breaks and to rest when you need to. 

    Put Yourself First

    As I like to remind my students if our cup is empty we don’t have anything to give others to help fill their cup. 

    Fill your cup. 

    Another way of thinking about this is like how on an airplane you are reminded that in an event of an emergency to put your air mask on first. 

    Put on your air mask. 

    Take care of yourself first so that you can be there for others in whatever way works for you. 

    My practice helps me to recognize when I need to put my mask on. It’s helped me to create (and just as importantly maintain) boundaries. It’s given me the strength to say no. Which is a complete sentence. No. See 😉

    Learn how to fill your cup inside of my FREE group coaching program that I am running right now. 

    Click here 👉🏻 to sign up.


  • Why Having No Plan May Be The Best Plan Of All

    I used to be a hard core planner. I like control and I tried to stay 10 steps ahead and to always be prepared. 

    And then life reminded me that sometimes things happen that are outside of our control and that no amount of planning ahead of time can prepare us for what lies ahead. 

    Without a plan, my anxiety would creep in and the questions would start to build up. I would spend so much time worrying about what might go wrong instead of being excited about the journey that I was on. 

    Thoughts like, “what if I’m not good enough?” “what if I get fired?” “What if…..”

    I think you can see the pattern here. 

    Until 2013 I lived my life in a kind of rigid fashion where I never stepped out of my comfort zone. Even the thought of doing so could generate anxiety and panic. 

    So what happened in 2013 to change all this? 

    I was hit by a bus while crossing the street. 

    One traumatic brain injury, 2 skull fractures, an infected bone, 4 neurosurgeries and a chronic non-healing wound later… 

    Any plans I might have had for my life were promptly thrown out the window. I had to figure out what to do next and I had no idea where to start. 

    Enter mindfulness. 

    Learning mindfulness helped me to quiet out all of the noise so that I could focus on my recovery. Little did I know at the time that it would result in a brand new career. 

    After practicing with my teacher for 8 weeks in the Mindfulness-based stress reduction (MBSR) program I started to feel less anxious all. the. time and I had a new clarity. 

    I knew that more people needed to know mindfulness and that I needed to teach it. 

    Which is exactly what I then did. Without all of the planning, pros and cons, and internal debating that I would have done before for something a lot less life-changing. 

    I had the idea, there was time in my schedule, a new cohort was starting and I signed up. 

    And thank goodness that I did. 

    Teaching mindfulness is my passion. It’s why I started this business and why I am launching a FREE 5 day live mindfulness challenge next week. 

    From January 18-22, 2021 you can join me and some other like minded individuals to finally feel less overwhelm and more ease in your life. 

    Did I mention it was for free? There’s still time to sign up, just click here. . 

    I hope to see you there, 

    Why having no plan may be the best plan of all

    Why having no plan may be the best plan of all
  • How to Shift Your Focus When You Feel Stuck

    In 2020, it has been easy to feel overwhelmed by emotions and everything that has been going on around the world. Managing through a global pandemic is a challenge that few have ever experienced before and as a result we can often feel like our emotions are out of whack and and like you’re stuck in a standstill. Habits and routines have gone out the window as a life of sweatpants and baking bread have become a way of coping.

    With the new year approaching I’m offering a few practices to help you to learn how to shift your focus so that you can stay (or get back) on track.

    1. Recognize how you’re feeling. The first step is to start to learn how to recognize what you’re feeling. When we practice sitting with what is, and opening up and welcoming it in, we can start to recognize when anxiety shows up. When we know what’s here we can figure out how to work with it. This allows us to crack open the window of choice, that space between stimulus and response where we can choose our response to a situation instead of defaulting to reaction mode. The Welcome Mat meditation is perfect for helping you to connect in to what is.
    2. Refocus your attention. When our old friend anxiety comes for a visit it likes to bring a ton of fear based thoughts with it. One second your sitting there, everything feels fine, and the next thing you know you’re going down a ruminating spiral of worst-case scenarios. Just me? The second you notice your thoughts spiralling (that’s awarenesses BTW) you want to refocus. This is the shift you want to start creating in your life. One of the best ways to do this is to come to the breath. When we focus on the breath, suddenly everything starts to slow down. Our breath. Our thoughts. Everything. Just breathe, in and out, until you feel like you’re ready to move forward with your day.

    #NewYearNewYou? If one of your resolutions is to be less overwhelmed and more mindful well then have I got the perfect thing for you.

    feeling overwhelmed free challenge

    This January, I am running a FREE 5 day mindfulness challenge inside of my private Facebook group, The Mindfulness Community. It’s only open to people who register so sign up below.

    Click here to subscribe

    See you inside the challenge!!

  • This Holiday Season, Give Yourself the Gift of Compassion

    This holiday season, we’ve been tasked with attempting to celebrate and connect during a pandemic. The good news is that a mindful compassion practice can help us to remember, that by slowing down, we have the ability to navigate this time with care and kindness.

    Meeting this moment starts with remembering that compassion and kindness are still available to us in moments of difficulty and uncertainty. Compassion and self-compassion is about being a friendly presence in the face of difficulty. Compassion allows us to be with what is here, the good and the bad, and to meet it like an old friend. It helps us to turn towards life, not away from it, which helps us to meet challenges with skill and to experience some joy. 

    Compassion reminds us of the strength that we already possess. And when we turn inwards we create the space needed to embrace whatever comes our way. Whether that’s a pandemic, celebrating over yet another zoom call, or any of the difficult and unpleasant emotions that tend to crop up during the holidays. 

    This holiday season, as you go about your days, preparing for the holidays, or making plans to actively not celebrate this year, notice where compassion arises naturally and where you might need to cultivate a little bit more. 

    compassion practice

    3 practices to help bring compassion into focus

    1. Loving Kindness. This practice involves opening our heart to the person we are the hardest on – ourselves. When we open up and bring some love and kindness towards ourselves we can connect in to the compassion that is present inside and the belief that we deserve love just as we are. 
    2. The Welcome Mat. This practice teaches us how to greet what is here in the moment as an old friend. With kindness and compassion we invite in our feelings of anger, sadness, grief and fear. By making friends with these emotions we are showing ourselves kindness and compassion in a powerful way. 
    3. Gratitude Practice. This holiday season (and everyday) we can tap into our feelings of gratitude as a way of reminding ourselves of the good that exists even in the midst of difficulty. 
  • Why Mindfulness is About More Than Learning How to Relax

    I first started learning mindfulness as a way to learn how to manage my anxiety but I ended up getting so much more out of it.

    I titled this post that mindfulness is about so much more than learning how to relax because learning how to meditate is really only the tip of the iceberg when it comes to the benefits of a mindfulness practice.

    The Benefits of Mindfulness

    1. Health Benefits – it’s pretty well known that a mindfulness meditation practice has a number of health benefits. Studies have shown that it can help you to sleep better, lower stress levels, manage chronic pain, help with depression and reduce anxiety.
    2. Can boost resiliency against bullying
    3. Decrease workplace turnover and burnout
    4. With a regular practice you can literally change your brain – neuroplasticity baby!
    5. The big one for me and the one that prompted me to start The Mindfulness Journey – it gets you out of your head.

    Get out of your head and into your life

    mindfulness | The Mindfulness Journey | Charlene | Toronto | podcast | shy

    Mindfulness helps you to recognize when your inner critic pops up and starts speaking in your ear. And it reminds you that you don’t have to listen to what it says. 

    Growing up I was SO shy. Like, had a hard time speaking to friends shy. Writing out my pizza order (you know, the same order that we had all the time) shy. Writing out my name and what I wanted to say before placing a phone call in case I needed to leave a voicemail shy. 

    Not any more my friends. 

    I went from talking to no one to being on a few podcasts over the last few years. 

    Check me out here, and here

    From being someone who couldn’t even raise her hand in class to leading 22 mindfulness workshops last year. 


    Because mindfulness taught me how to pay attention to my thoughts and to take a step back from them and so that I don’t let them (i.e. the inner critic) run the show. 

    And not only did it give me more confidence but it also significantly reduce my feelings of stress and overwhelm which has brought so much more ease into my day. 

    Learning mindfulness came out of literally the hardest thing I’ve ever been through but it ultimately was such a gift. 

    People who know me now would never even believe that I was shy. 

    Since embracing mindfulness as a way of being I’ve learned how to sit with my feelings of discomfort and stress. To recognize fear when it shows up and to let it go and to take steps towards creating and living the kind of life that I have always wanted. 

    Mindfulness changed my life and now I want to help others do the same. 

    That’s why I teach workshops and why I have this blog. It’s why I created this FREE challenge as well as my new 21 day program

    I’m such a fan of mindfulness that I am offering my new program at a discount from now until November 30, 2020. 

    $100 off the purchase price and you get lifetime access. 

    Use code BLKFRI20 at checkout. 

    Have questions about mindfulness or about any of my programs? Please reach out to me in the comments or email me at: info@themindfulnessjourney.com

    Mindfulness | shy |The Mindfulness Journey | Charlene | Toronto