Hurry Up And Meditate

In my exploration of teamwork, I've come to realize the often underestimated importance of the "me" within the team dynamic. Despite the commonly heard phrase, "There is no 'I' in team," my experiences in various workplace projects have illuminated the vital role of individual contributions.  If you work with internal or external teams, I know that you will gain value from this episode content.

The last 5 minutes is a Body Scan meditation that will hold your attention as you focus on each area of the body, one breath at a time.  

Be the ME in TEAM and let's Hurry Up And Meditate!

The mind-body connection is a magnificent wonder.  The great power of each and how they influence one another is a gift we continue to unfold and explore our entire lives.  We notice our thoughts, feel emotions in our body and process them through journaling, movement or talking.  

This topic always brings me to the work of Bessel van der Kolk and his renowned book, The Body Keeps The Score.  Whether you are a raving fan or new to his work, we’ll shed some light on his theory about how the power of thoughts and memories are so powerful, that if suppressed, they can become stuck in the body and become physical pain.  This realization has enlightened and promoted healing in thousands of people.  

After learning about our physical bodies as the great scorekeepers, the perfect next action is a Loving-Kindness Mediation.  Learn the steps to promote positive emotions, improve emotional regulation, enhance self-compassion, foster social connection and induce positive emotions in your brain.

Prepare to be informed and reframe your own mind-body connection.  It’s time to Hurry Up And Meditate. 

“Encouragement is like water for the soul, it makes everything grow.”  -Chris Burkmenn

The ability to be a source of encouragement lies within each one of us. It is a gift that requires no monetary investment yet holds immeasurable value.

The power of encouragement, when shared generously, becomes a transformative force, creating a ripple effect that can change lives and make our collective journey a little brighter.

White noise is an effective meditation tool and can actually help to calm your brain by providing the sensory input it craves.  If it is safe and comfortable for you, I encourage the use of headphones for today’s meditation as we play with the use of white noise.  

I believe in you and your ability to try new mediations!  You've got this!  I encourage you to Hurry Up And Meditate!

Everyone seems to be talking about money goals right now. Setting sights on larger incomes to meet the demands of economic pressures makes perfect sense to me.  

 You would think that it starts with a decision to make more money, then some creative thinking on how to plant some seeds to grow your wallet.  If that’s all it takes, then why aren’t we all rolling in 100 dollar bills?  One of the many possible reasons you could consider considering, is that you are internally resisting having more wealth. 

Press play on this episode so we can excavate the beliefs that just might be holding you back from achievement of your goals.  We will use practical tools, like journaling and mudras (hand yoga) paired with a guided meditation filled with vivid imagery to help you let go of your resistance and start making change.

It’s time to Hurry Up And Meditate!

Beginner's Mind, or "Shoshin" in Japanese, is a concept in Zen Buddhism that encourages approaching situations with an open mind, free from preconceptions and judgments. It's about cultivating a mind that is willing to see things as if for the first time, even if you've encountered them before.

It’s time to let go of who we thought we were and open up to the possibilities of who we might become.  It’s time, to Hurry Up And Meditate!

Smudging is the practice of using smoke to clear negative energy.  This ritual has indigenous roots and still used today by many people all over the world.  In this episode, I’ll share practical strategies on how to let things go that are bothering you.  Then, we’ll engage in a smudging ritual and meditation together.

 In today’s hands-on meditation, you’ll need to bring the following materials:

1. Sage bundle or loose sage leaves (other herbs like cedar or sweetgrass can also be used)
2. Heat-resistant container (like an abalone shell or ceramic bowl)
3. Matches or a lighter
4. Extinguishing container (filled with sand or water)
5. Feather (optional for directing smoke)

What a great opportunity to Smudge Your Grudge and make room in your mind and in your life for new thoughts and opportunities.  Grab your sage, it’s time to Hurry Up And Meditate!

Today’s show theme of shining brightly and catching fire, explores the concepts of self-love, forgiveness, and spiritual growth.  As always, we start with a quote.  This one is about the importance of shining bright from the book, “A Return To Love”, by Marianne Williamson.

Our journal prompt invites introspection on forgiveness as a pathway to healing and inner peace.

The episode heats up as I teach you about the significance of fire ceremonies in various cultures and traditions, highlighting their role in setting intentions, purification, and community connection.  Afterwards, I’ll lead you in a guided meditation practice: The Inner Flame Meditation 

If you are ready to tap into your inner light and radiate it outward, then it’s time to Hurry Up And Meditate!

Where did you pick up the habit of people pleasing?  When did that habit become a personality trait?  At what point did the needs of others become more important than you own?

There is so much to unpack under umbrella of “People Pleasing”.  Today, we can talk about it, learn tips to manage it, explore with some journaling and meditate on self-awareness.  All of this in about 15 minutes.  Click now to Hurry Up And Meditate.

The mind-body connection is a magnificent wonder.  The great power of each and how they influence one another is a gift we continue to unfold and explore our entire lives.  We notice our thoughts, feel emotions in our body and process them through journaling, movement or talking.  

This topic always brings me to the work of Bessel van der Kolk and his renowned book, The Body Keeps The Score.  Whether you are a raving fan or new to his work, we’ll shed some light on his theory about how the power of thoughts and memories are so powerful, that if suppressed, they can become stuck in the body and become physical pain.  This realization has enlightened and promoted healing in thousands of people.  

After learning about our physical bodies as the great scorekeepers, the perfect next action is a Loving-Kindness Mediation.  Learn the steps to promote positive emotions, improve emotional regulation, enhance self-compassion, foster social connection and induce positive emotions in your brain.

Prepare to be informed and reframe your own mind-body connection.  It’s time to Hurry Up And Meditate. 

In today’s episode, Tim Ferriss shares a quote and his exercise for putting your fear under a microscope.  

Remember, conquering fear is a gradual process, and regular meditation practice can help you build resilience and face your fears with greater ease over time. Be patient and compassionate with yourself as you embark on this journey of inner growth.

Have no fear, it’s time for your next episode of Hurry Up And Meditate!

Handling guilty feelings is part of the healthy human experience.  This episode of Hurry Up and Meditate looks at different ways to process these uncomfortable feelings.  Learn how schoolteachers coach kids in their classroom on how to handle mistakes in 4 simple steps.  Hear the story of Dr. Hew Len and how he addressed this topic with patients in the Hawaiian State Hospital in the 80’s.  The results were quite remarkable!

Then, we will indulge in the sweet Hawaiian meditation technique of Ho’oponopono.  Practitioners often experience elevated emotional well-being, reduced stress, and inner peace by addressing negative emotions and past traumas.

Devote these next 30 minutes to your own well-being while we Hurry Up And Meditate!

In the symphony of life, deadlines and lifelines dance in a delicate duet, shaping our journey with rhythm and purpose. As we navigate the tumultuous waters of existence, understanding the profound connection between deadlines and lifelines becomes crucial. 
In this episode, we will dare to explore this symbiotic relationship, delving into the ways these two forces influence our lives and contribute to personal and professional growth.  There's a journal prompt to help you connect with a personal relationship, followed by a meditation on striking a balance between Lifelines and Deadlines.  It's time to Hurry Up And Meditate.  

Moving from “why is this happening to me” to “what is this trying to teach me” is a mindset shift that will take you from a state of stressful frustration to a place of peaceful understanding.  It is part of our life’s work to examine our behaviors and actions in order to heal and move towards joy.  

Guided meditations can help aide in this endeavor because you have a “meditation tour guide” to help you relax and even develop new skills.   Over time, techniques from guided sessions can eventually apply to self-guided meditations that you can do on your own, whenever you choose. 

Ultimately, whether you're a beginner or an experienced meditator, guided meditations can offer valuable support in your meditation journey. They provide a structured and nurturing environment for your practice, making meditation more approachable and enjoyable.

Let me be your guide today as we Hurry Up And Meditate!

Hurry up and wait is a phrase my dad uses when he sees someone impatiently passing his car and yet you all end up at the same red light.  It is also relevant in a waiting room for an appointment as we hurry up to get to the dr. office on time and then have to wait to be seen.  Just waiting in general is part of the human experience.  

Today’s episode is making the most of your waiting time by talking about patience and meditating during our wait time.  It’s time to hurry up and wait, I mean hurry up and meditate!  

Meditation provides numerous benefits for individuals dealing with chronic pain, including pain reduction, stress and anxiety relief, improved sleep quality, a heightened mind-body connection, enhanced pain coping skills, reduced medication dependency, improved quality of life, positive emotional effects, long-term benefits, and a sense of personal empowerment. 

By incorporating meditation into their daily routines, individuals can better manage their pain, reduce suffering, and enhance their overall well-being, complementing other medical treatments and therapies to improve their quality of life.  

Grab your favorite pillow and blanket, it’s time to Hurry Up And Meditate!

Dealing with disappointment is a natural part of the human experience, but it does not have to define our lives. By embracing disappointment, shifting our perspective, and adopting resilient practices, we can transform setbacks into stepping stones for personal growth. Remember, it is through facing and overcoming disappointment that we become stronger, more compassionate, and ultimately better equipped to navigate the challenges that lie ahead.
Let's do this together.  It's time to Hurry Up and Meditate!

What steps are you taking to be mindful with your tasks, specifically, when you end one action and begin another?  Today, I'll share a helpful tool that helped me to shift from work mode to mom mode that stood the test of time.  Hint:  It's Fred Rogers approved!

Our meditation technique today is the mindfulness of walking.  Walking meditation can be a helpful tool for reducing stress, increasing mindfulness, and improving overall well-being. It can be practiced anytime and anywhere, making it a convenient and accessible form of meditation.  

Lace up, it's time to Hurry Up And Meditate!

Self-empowerment is about taking control of your life and building confidence. One key principle is to set clear, achievable goals. Break them into smaller steps and celebrate your progress along the way. 

Also, practice self-compassion; treat yourself with kindness and understand that setbacks are part of the journey. Surround yourself with supportive people and regularly engage in activities that boost your self-esteem, like learning new skills or pursuing hobbies. Remember, self-empowerment is a lifelong process, so be patient with yourself as you grow and evolve.

This episode is here to remind you that you are strong, resilient, and capable of achieving anything you set your mind to.  Remember this as you go about your day, and let it guide you toward a fulfilling and empowered life.

Welcome to this very special show with a spotlight on the magnificent horse.  This episode includes some fun equine facts and a personal story about a recent Meditation With Horses workshop I conducted at Stillpoint FarmASea in western PA.  After an important journal exercise, and a great tip on how to relax for a guided meditation, I will guide you through a meditation using the imagery of a horse that is very similar to the one used during the live in-person event.

Saddle up for this episode of Hurry Up And Meditate!  

Today's episode is all about heart, love and beauty.  It includes the poem by John Roedel, "My brain And My Heart Got Divorced." A journal assignment stemming from a conversational party game and a beautiful Heart Of The Rose Meditation.

Heart Of The Rose Meditation can be a powerful tool for building self-esteem and self-love, as well as for calming the mind and reducing stress. 

You can practice it as often as you like, and you may find it helpful to incorporate it into your daily meditation routine.

There's no time to waste, let's Hurry Up And Meditate!