Aug22SMM

SELF

MASTERY MAGAZINE

Mama Me-Time

Is Burnout Preventable

“Self-mastery is the challenge of transforming yourself from your own worst enemy into your greatest ally.”

WES FESLER

FROM THE FOUNDER I’m delighted to have an opportunity to have your readership, and I hope you will enjoy every article and every page as much as we did creating this publication.

The vision behind this magazine is to motivate, inspire, and empower you, my dear reader, to have faith that everything is possible, and that YOU are the PLACEBO. As you immerse yourself in the journeys and transformations of our authors, you will be convinced that challenges are only temporary and that they are put in our paths to make us grow. Just like the muscle tissue that has to be torn to be regenerated, to then bulk up and get stronger, we are created the same way. Obstacles are stepping stones. Lessons are our blessings. A new word ‘Blessons’ has emerged to describe just that. I hope you can add it to your vocabulary, and use it when life throws a new rock at you. Thank life for your “blesson”, open yourself to the possibility, to the unknown, to the miracles that follow every challenge, just like a rainbow that is bound to come out after a rain.

We welcome you, our dear reader, to stay in touch, send us your feedback, a review*, your questions, topics you’d like us to cover in future issues, and so on.

If you have a transformational story that made you a better person, please reach out to us to apply to become a contributor in one of the future issues.

We also welcome partnerships and collaborations from aligned organizations and businesses.

Enjoy the reading, share, subscribe, join our community, and watch our videocast! Let’s create a Positive Impact movement together, one person at a time!

Note from the Editor in Chief Welcome and Thank You

As a multi-faceted media professional, working in the publication industry as the chief editor is a dream come true.

Focused on Self Mastering and the bettering one's self,

I am looking for articles that truly impact, educate and provide tips that can be implemented immediately.

Megan Flahart-Smith @mfsdigitalmarketing www.mfsdigitalmarketing.con

About the Editor in Chief

Megan is the founder and creative mastermind behind MFS Digital Marketing.

Megan thrives in creating content that lifts women up and makes them visible to their ideal audience in a way that is out of the box and integrates the essence of your business in every piece.

ANNOUNCEMENT: We are accepting part-time internship applications from creative and detailed-oriented individuals.

Apply to Collaborate or Join Our Team at SelfMasteryMagazine.com

what's happening

UPCOMING

save the date!

MEN'S MENTAL WELLNESS SUMMIT Last 3 days of September 2022 Virtual Summit Register Today Click Here Focusing on men and those who want to be by their side ready to support, encourage, and uplift. Come learn from inspiring stories of men who hit rock bottom, climbed out of it, and how they did it. Learn coping techniques and strategies.

LIVE PANEL OF EXPERTS (WELLNESS & BUSINESS) Every 2nd and 4th Thursday of every month 11AM & 12PM EST Join our FB community facebook.com/groups/pitvg An interactive LIVE Panel of experts discussing relevant hot topics around entrepreneurship and wellness. Contact us to join as an expert.

DIGITAL PUBLIC RELATIONS WORKSHOPS Recurring Online Event by Zoom https://www.facebook.com/groups/pitvg Workshop dedicated to helping businesses widen their digital footprint. Julia Vitality invites you to work with her in 'done for you' PR concierge program. http://DigitalPR.Works

www. selfmasterymagazine.com

"You don't stumble upon your heritage. It's there, just waiting to be explored and shared"”

"One's heritage and roots is something to be proud of and cherished" Sonja Morgan

“We may have different religions, different languages, different colored skin, but we all belong to one human race.”

– Kofi Annan

Relationships

AUGUST 2022

DATE YOURSELF TO SELF-INTIMACY

By Ohouo Goa

Who am I? I don’t know anymore. I am no longer who I thought I was. I am not who I am today. And I don’t know how to merge the two and be my authentic self because of my scars and past. This was me a few years ago. I was lost because I believed my identity was my circumstances. www. selfmasterymagazine.com

Collabs

AUGUST 2022

BENEFITS OF SELF INTIMACY

By Ohouo Goa

In the midst of my pain, I had to choose myself over my demons and circumstances. How did I do that? In three words. Self-intimacy. Self-acceptance. Self-awareness. My approach - date myself to self-intimacy.

1. Heal your wounds and traumas You need to descend into your abyss to truly understand your emotions and discover their origins.

Once you have understanding then you can recalibrate and with calibration comes healing and new beginnings.

Why descend to your abyss? So you may fully accept yourself and be aware of your beliefs and triggers since you can’t change or heal what you don’t know. In other words, self-intimacy is a journey of clarity, understanding, self-acceptance, and self-awareness.

www. selfmasterymagazine.com

Collabs

AUGUST 2022

RELEASE REPRESSED EMOTIONS

By Ohouo Goa

Flirting with your demons and getting to know yourself will help you transcend from your conscious mind to to your subconscious, which holds the key to your limiting beliefs and traumas.

Your connection with your subconscious will allow you to uncover any repressed emotions or events, so you may find the right outlet to heal, release, and reframe.

www. selfmasterymagazine.com

Collabs

TIP

BE YOUR AUTHENTIC SELF Once you have accepted yourself fully, the good and the bad, the past and the present, and your circumstances you can unapologetically be yourself.

You need self-intimacy and self-acceptance to shine your genius and accept yourself as a whole. Consequently, you need courage to heal and be your true self with confidence despite the norms.

How to Reach Self Intimacy?

Simple. Date yourself to self-intimacy. Self-intimacy will enable you to connect with who you are while building your resilience and self-intimacy muscles. How would you reach self-intimacy? You may do so through solo dates or solo trips. www. selfmasterymagazine.com

Collabs

PRACTICAL ADVICE Tips to Date Yourself

by Ohouo Goa

Dating yourself is a magical tool to understand yourself, heal your heart, release, and be.

Set a weekly routine. Mark your calendars with weekly self-date appointments. Same day and possibly same time to minimize self-resistance.

Here are a few more practical tips:

Make a reservation because then you will be less inclined to cancel.

Have an accountability partner that will encourage you to proceed with your plans.

Stretch your comfort zone but not too much, otherwise you will be discouraged and will stop.

Give yourself small and incremental challenges and continuously renew and update them.

Make it fun and enjoyable.

Start with an inviting environment where you can spark a conversation with strangers. Yes, the objective is to step outside of your comfort zone, dare, discover yourself, and build your intimacy and resilience muscles so what better way than being uncomfortable.

www. selfmasterymagazine.com

s n o i s s e S g n i h coac t s a c d o video P DO YOU EVER WONDER WHAT COACHING IS ALL ABOUT? WHAT IS IT LIKE TO SIT IN A COACHING SEAT AND GET TRAINED BY A LIFE OR A BUSINESS COACH? OUR PODCAST OFFERS YOU A GLIMPSE BEHIND THE CLOSED DOORS OF WHAT HAPPENS IN THE COACH’S VIRTUAL OFFICE. WE COVER SOME OF THE MOST POPULAR CHALLENGES AND OBSTACLES THAT PEOPLE ENCOUNTER IN THEIR LIFE AND BUSINESS AND OFFER YOU PRACTICAL TIPS FROM REAL COACHES.

SUBSCRIBE, LIKE, SHARE. YOU CAN FIND US BY SEARCHING “POSITIVE IMPACT TV”

Visibility

HOW TO REACH SELF INTIMACY?

TIPS TO DATE YOURSELF

by Ohouo Goa

Observe and record your emotions, challenges, fun, lessons, opportunities, and progress in your journal.

Give yourself self-date goals and reward yourself for your successes – small or big ones.

If you decide to have a date at home. Set the tone and ambiance. Dress up and mark your calendars still for a block of time. No visitors or interruptions then. Just spend time with yourself doing something you enjoy. The sky is your canvas.

The key to your healing is self-intimacy. Yes, you are the KEY to your healing. So what would you do next? I dare you to date yourself and see the MAGIC unfold. You got this!

About Ohouo Goa

Ohouo is a Heartbreak Coach.

She helps you be more resilient and transition from heartbreak to ecstasy + self-intimacy. Her life’s trajectory has also been dotted with several breakups forcing her to heal through Highlighted quotes self-intimacy. Hence, she has 1. You need to descend into your vowed to help women do the same. abyss to truly understand your emotions and discover their origins.

2. Date yourself to selfintimacy. Self-intimacy will enable you to connect with who you are while building your resilience and selfintimacy muscles.

3. The key to your healing is self-intimacy. Yes, you are the KEY to your healing.

Website: www.ohouo.com Email: info@ohouo.com IG: https://www.instagram.com/ ohouo_heartbreakcoach/

www.selfmasterymagazine.com

Visibility

https://bit.ly/mmwsummit www.selfmasterymagazine.com

Fitness

Who is Thomas Johnson Jr. (TJ). One of the Top Executive Wellness Coaches for Busy Business Professionals Previous Celebrity Personal Trainer certified by National Academy of Sports Medicine and also have a Degree in Food & Nutrition National Posture Institute Posture Specialist recognized by New York Magazine for expertise in Posture and alignment C-Suite Advisor & Philanthropist Civil War survivor that believes in turning your pain into power Specializes in helping high performers improve their wellness long term by focusing on the root cause of their lifestyle habits instead of just a quick fix www.selfmasterymagazine.com

Culture

FINDING A NEW HOME COUNTRY BY ACCIDENT

by Julia Vitality When I reflect on the effect of being raised in a communist society, I’m divided. I did have a happy childhood, carefree and innocent, without worries of war, elections, or where the next paycheck is coming from. Mind you, that is from a very limited perspective of a child who was sheltered from reality and adult concerns. I gained a different perspective on life in the Soviet Union a few years after my family moved to Canada, and after I started asking questions and digging. It appears that things were not as rosy as we were made to believe as kids. I learnt that my father was boxed into his scientific role without any prospect of promotion, and that my mother had no career potentials despite a PhD in chemistry. When the USSR fell apart and all their meager savings collapsed to a value of a quarter (25 cents), they were grasping for ways to provide a better future to their children, and themselves in a way. When they heard that Canada was a socialist country, they started making moves quietly, only announcing the final decision to us, the kids, when it was a done deal.

www.selfmasterymagazine.com

content section here

By Julia Vitality

Fast forward 20+ years later, I did it again, this time out of my own will. I never really felt at home in Canada. I was itching to go to a place where I could utilize the concept of “geoarbitrage”, and the pandemic presented the perfect opportunity to do so. Well, it didn’t come overnight. I was studying investing principles, and geo-arbitrage was just one of them. It really appealed to me, and I started researching countries that could offer me that opportunity. When the real estate market in Canada was at its peak, I decided to take advantage of it, sell the house and make the jump. It took some time figuring out where I wanted to move, and I knew central or south America had a better chance than other countries due to being in the same general time zone with Toronto, and the perceived ease of learning Spanish versus, for example, an Asian language. Long story short, Mexico topped the list,

Mayan Riviera

although my heart was not really set on it. I thought, if I didn’t like it, I could always come back or try another place.

Fast forward 2 years, and I feel more at home in Mayan Riviera than I ever felt in 20 years in Canada. I don’t speak Spanish fluently, but enough to get by. I get a lot of encouragement to learn the language and a lot of validation from the locals for knowing as little as I do. With this level of English I would be undergoing constant embarrassment in Canada, a ‘mullti-cultural’ nation. But in reality, Mexicans are a lot more accepting of my limited Spanish, an obvious accent, and quite frequent use of Google Translate. They are happy I’m making an effort. They gave me a temporary residence status just for the fact that I love their country, the food, the music, and the culture. Of course, no place is perfect, and I could go on about Mexico’s flaws, and what can be improved. However, overall, I think it made me a better person in so many ways. Let me give you a few examples.

Culture Shock Everyone knows that Latin cultures have little respect for time. I experienced it often, and to various degrees. At first full of frustration and a sense of entitlement, I was taught a valuable lesson about the gift of time. Now, if someone cancels an appointment last-minute, or simply doesn’t show up, I view it as a gift of time. I get to use this time for something else, something next on my to-do list.

www.selfmasterymagazine.com

content section here

BLESSINGS

What a blessing! The rest will work itself out. The plumber will arrive eventually. The internet guy will come 3 hours later, but so what? Life goes on. You get an extra opportunity to be grateful for life, for living in paradise, for being surrounded by genuine loving and simple people, and for an opportunity to dip your feet into turquoise water and white sand if you take a few extra minutes of your busy day to allow yourself that opportunity.

LESSONS

Another lesson I had to take to heart, which may be hard for some germaphobes to swallow, was that street food is by far the most delicious. Yes, it could be put together by the hands with questionable cleanliness, and the open air setting may invite a few extra insects to the feast, but what doesn’t kill you makes you stronger. And honestly, in the 2 years here, I have only gotten a serious food poisoning 2-3 times after eating at ‘fine-dining’ air conditioned establishments that pride themselves in food quality. So, live like a local, eat like a local…

MEMORIES

Many associate Cancun to allinclusive hotels and 5-star dining.

Well, that’s just 2% of Cancun.

The rest of the city with a population of almost 2-million is working class immigrants, yes, immigrants from all over Mexico, Latin America and the rest of the world. Cancun is only 40-50 years old with the majority of the population coming here from major cities in Mexico to escape the fast pace of life. They are attracted to the ‘big village’ style of living, yet civilized enough to serve all their needs for comfort and safety.

About Julia: Julia strongly believes that Digital PR works, hence her website name. She thrives on multiplying the impact of transformation coaches, authors, experts, and conscious entrepreneurs, in turn, positively impacting more lives and businesses. Beside teaching her audience to use Digital PR to grow their influence, she showcases incredible talent in the personal development space in her own digital PR channels, the Self-Mastery Magazine and the Positive Impact TV videocast.

Website: DigitalPR.Works Facebook: facebook.com/pitv.media Instagram: instagram.com/PositiveImpact.TV

www.selfmasterymagazine.com

content section here

By Julia Vitality

I could go on forever talking about valuable personal lessons moving to Mexico has taught me, but let me mention a few business benefits also. The slow pace of life is really conducive to the nomadic entrepreneur lifestyle. You have all the luxuries of life minutes away, yet, life itself is fundamentally so much more simple. When you see the landscape maintenance crew, for example, having great conversations and enjoying each other’s company despite blistering heat and long hours, you wonder, what makes these people so happy and content deep inside. Why don’t they complain and whine? Where is this joy coming from?

MEXICO When you see a family celebrating their matriarch’s 90’s birthday and putting a slide show of her life for the family, mariachi’s singing till 1 am, and tequila flowing freely for all the neighbors, you wonder, what things in life are truly valuable?

When you see women vendors on the beach with a newborn baby, and 2 years later, the same little girl is helping her mom sell woven trinkets with joy, coming up to tourists and locals alike, you wonder, what keeps them going, what is their life at home like, and how can they find joy in such a menial task…

Mexico is full of life lessons, life questions, and deep truths. It’s a land of opportunity where real estate and business ownership is encouraged more than it ever was in Canada. It’s a land of deep-seeded family traditions right alongside emerging gay rights and blatant womanizing. It’s a place to be real, to fit in, to stand out, to pave your own way, to figure out what you stand for, to live on $1 a day, or on a million. It’s so diverse, rigid, yet allowing for differences, it really is an incredible place to discover who YOU truly are, what you stand for, and what you will do to chase your dreams. Because in Mexico, it’s all possible.

Nomadic Lifestyle Julia was always drawn to location independence. Her business allows her this lifestyle, and she hopes to explore other continents in the near future.

To get in touch with Julia, please visit http://DigitalPR.Works

www.selfmasterymagazine.com

Business

THE 3 MOST COURAGEOUS ACTIONS SMALL BUSINESS OWNERS CAN TAKE TO CLOSE MORE SALES

by Kathleen Ries-Jubenville

Owner and Business Coach of The Fearless Climb Go to www.TheFearlessClimb.com to download your FREE copy of my book, "Grow a Pair of Antlers: The Fearless Climb to Lead Your Herd"

Let's Connect! kathleen@thefearlessclimb.com

Small business owners often undermine their success by focusing on their fears.

Fear holds them back from taking the types of courageous actions that create success.

In this article, I am going to help you overcome your fears and give you the three most courageous actions you can take in your business to attract more leads and close more sales. And I'm going to challenge you to implement one idea in each category this week!

First, SHARE courageously.

Share courageously and show up consistently on social media, at speaking events, in blog posts, and on video. Be authentic and genuine with others. Be willing to put yourself out there and be vulnerable. Tell your stories and empathize with your followers' challenges.

Include posts that express what you enjoy, what you struggle with, what you know, and how you can help. When you're open and honest with your audience, they're more likely to connect with you.

www.selfmasterymagazine.com

Business

CHALLENGE #1:

What is one story you can tell about yourself that feels a little scary to share with others but is relevant to your target market?

Post it on social media this week! Use my hashtag #growapairofantlers so I can cheer you on!

Second, GIVE courageously.

Freely give value and support to others. It takes courage to be generous with your time, energy, and knowledge. When you do this, people will be drawn to you and your business.

They will see you as a leader and an expert in your field. Be confident when talking to potential clients and customers. And sell with a heart to serve. When you believe in yourself and truly care about the success of others - they'll be more likely to want to work with you.

CHALLENGE #2: What is one success strategy you can share with your target market that you usually only share with your clients?

Post it on social media this week! Use my hashtag #growapairofantlers.

Third, TRY courageously.

Be willing to courageously try new things.

This can mean creating new products or services, experimenting with marketing techniques, or even just trying something new in your personal life. Stepping out of your comfort zone can be scary, but it's also where the magic happens. Be willing to experiment and fail. It's the only way you'll learn what works and what doesn't. When you're passionately trying new things, your courage shows and people will want to follow you.

CHALLENGE #3: What is one step you've been meaning to take in your business for a long time, but haven't done it yet?

Get up one morning this week and just do it! Then, post your journey on social media.

Share what worked or what you learned from the process. Use my hashtag #growapairofantlers.

If you're looking to attract more leads and close more sales, one path to success is to take courageous actions, then share them with your followers on social media.

Authentically share your ideas, your values, your successes, and your struggles. Show your vulnerability and express empathy for the problems of your community. You will connect with those who are aligned with you. You will attract those who could use your help. You will nurture relationships and develop authority in your field. Your business will thank you!

So, SHARE courageously. GIVE courageously.

And TRY courageously.

www.selfmasterymagazine.com

Spirituality

THE UNIQUE RELATIONSHIP BETWEEN SPIRITUALITY AND IMPROVED HEALTH BEHAVIORS

by Crystal Harrell When you think about spirituality, what’s the first thing that comes to mind? Do you think of some 70-year-old guru seated in the meditating-Buddha position who has all the answers to life? Or maybe you think of someone who wears baggy pants and has made a pact with the Universe to never shave or bathe again!

What if I told you that spirituality looked like you and me. That's right. Spirituality has less to do with what you look like and more to do with an overall connection with what most call their Higher Self (God). The late spiritual teacher and educator, Dr. Wayne Dyer revealed that we are in fact spiritual beings having a human experience. Not the other way around.

www.selfmasterymagazine.com

Spirituality

By Crystal Harrell

Spirituality has mainly been defined in culture as an aspect of religiosity. However, more recently, many individuals have discovered the non-religious elements of spirituality and the definition has shifted in modern society. Today, spirituality is broadly defined as the sense of connection to something greater than ourselves, and it typically involves a search for meaning in life.

Surprisingly, scientific communities have begun to embrace the significant role that one’s spiritual connection plays in their overall well-being. A 2017 research study by Joseph and colleagues revealed that spirituality should be understood as “a more general, unstructured, personalized, and naturally occurring phenomenon, where a person seeks closeness and/or connectedness between him/herself and a higher

Spiritual Questions

power or purpose.”

What does spirituality mean for me?

Am I showing up as my true self?

What is my connection to the world around me?

How can I live my life in the best way possible?

How is spirituality different than religiosity?

Religion and spirituality are not the same things, nor are they entirely distinct from one another. To understand this, we will explore some scientific terms used in spiritual/religious research.

The term religiosity has been used to refer to the “interpersonal” and “institutional” aspects of spirituality that are derived from participating in a formal religious group’s policies, ideals, and traditions, with comembers of a tradition.

However, spirituality has been used to refer to the “intrapsychic” experiences of religiosity/spirituality that relate to an individual’s sense of connection with something transcendent; integration of self; and feelings of awe, gratitude, compassion, and forgiveness. www.selfmasterymagazine.com

Spirituality

The explanation of how spirituality might have positive effects on health has been linked by social and psychological outcomes (or resources), such as self-esteem, healthy behaviors and lifestyles, and social support, which ultimately lead to better health.

A health behavior is any activity used to prevent or detect disease or to improve health and well-being. Broadly speaking, our health behaviors are typically related to our beliefs about health and what has been modeled to us in our communities.

If our thoughts about health are not consistent with what is best for our overall well-being, then our health behaviors will not reflect health activities.

Conclusion Having a true connection with one’s spirituality leads to health behaviors like mindfulness activities (i.e. yoga, meditation, prayers, etc.) that contribute to a healthier lifestyle. One’s spirituality is expressed in how they live their lives.

The music we listen to, what we read, and the conversations we have with ourselves and those around us, all contribute to how we express our spirituality in everyday life. Spirituality is who we are and it is revealed in all areas of our lives, especially how we choose to show up in this world.

About the Author Crystal Harrell, MS, MPH is a Yale Ph.D. student, certified Academic Success Coach, motivational speaker, and bestselling author of Crystal Clear: A Journey of Self-Discovery (From Public Housing to Ivy League).

Her story has impacted students worldwide and created a push for self-awareness and personal development in academia. Learn more about Crystal and her work at www.crystaltharrell.com.

www.selfmasterymagazine.com

“Culture is the arts elevated to a set of beliefs.”

– Thomas Wolfe

Habits

HABITS TO PREVENT BURNOUT AS A CHANGEMAKER!

TIPS TO MAKE BETTER HABITS

by Madhurima Sappatti

Take mini-breaks! get thoughts out and it is Here’s the deal! We are not causing you stress, you NEED GOD. We don’t need to take a a break. break only on Sundays after having created the entire The best way to figure out a universe in 6 days. pattern is by — taking mini breaks! What this means is Plus if you are a workaholic instead of having to wait for a like I was, you won’t respect Day Off, you take mini-breaks “What is the purpose for your day off and try to get throughout the day. starting this journey?” more work done. (I see you) “What will the end goal Sit down, switch on a timer, We have the idea of “Making and take note of how long look like once I start this every second count” and you can stay focused on your journey?

“Earning our breaks”. You work without getting Ask yourself these questions and answer them truthfully to don’t need to earn your time distracted. Again, stretch just off! Learn to listen to your a bit in this scenario. not only kickstart your body and the signs it sends journey with a strong mindset your way (Read step 1 to If you find yourself getting but also sustain the process know how to do that). distracted but you can still by taking intentional steps get yourself back to the job at without wavering towards a A small stretch is nice and hand, keep the timer running, future you wish to create for good, but if you feel yourself till the point where you find yourself! breaking and struggling to yourself getting distracted Start with Intention I know this sounds a bit weird and woo-woo, but this is a powerful habit to build. Try this when you are starting anything new in your life, from habits to new projects!

“Why am I doing this?”

www.selfmasterymagazine.com

Habits

Continued...

Reflect every minute or so. This time can range from 20 minutes to 90 minutes.

After this period of focus, spend anywhere from 5 minutes to 30 minutes doing something that will help you reset your mind like reading your favourite comics, watching an episode of your favourite anime, or spending time petting your dogs! This can look like anything that will keep your mind off of work.

This will actually help you stay focused and get your work done quicker and faster without any silly mistakes!

Reflection is key on this journey as it helps you: 1. Keep track of the habits you are starting and the intention behind starting them 2. The flexible plan to help you stay accountable to the habit but also leave space for creativity to take over. For example — if you would like to include exercise, you can aim to exercise for 5 minutes daily, but you can leave some space open for the type of activity you wish to choose like dancing, swimming, playing a sport, jogging, etc. Also, this doesn’t mean that you don’t take a break on Sunday.

The entire purpose of this point is to make sure that you can take breaks throughout the day rather than waiting for a day to help you reset!

3.What part of the habit worked best for you and you can continue on, and what part of the habit didn’t work that well and you can create some sort of tweaks or changes to try to get that part work better for you!

4.Witness and document your journey!

5.Have a specific time where you have to communicate with yourself to work on yourself!

www.selfmasterymagazine.com

Visibility

Love every aspect of yourself!

The hat starts to create emotions of guilt and worthlessness if we try to do something other than what it We are beings that have different interests that satisfy is all about. Everything needs to be about the hat… and us and help us enjoy life! honestly, we don’t stop it.

Think of it as different hats But like I was saying earlier, that we wear that help us we are here to experience life participate in different to its fullest in every aspect activities! of the journey.

However, when we do Remember that the hat is something that we are just an accessory to your life, extremely passionate about not your entire being! and make it into our source of Try to find activities that income (for example), then it invoke nostalgia and happy memories and do them not as gets very difficult to remove a way to check this activity this hat and wear anything off a to-do list but rather to else. enjoy your time and have fun!

This hat soon becomes a I hope that these steps help part of our personality and you in your journey of starts to run our life. preventing burnout and Anything and everything else having the freedom to becomes unimportant or experience your life! unnecessary.

While these steps are amazing, don’t rush into it and try everything all at once.

You have had a set habit or lifestyle for a pretty long time that has been programmed into your mind as the perfect routine.

Start small and with minichanges that you can sustain over a long period of time!

Once you find that something is working, try to add on a new habit on top of that!

Also, remember that these are just a few habits! Give them a try! There are so many more types of activities that exist and some that are the perfect fit for you and your cocktail of triggers!

I have a Pay-What-YouWant coaching session called Aarambh, that you can book here if you would like more help on your burnout or in finding ways that might support you on this journey.

Let's go! www.selfmasterymagazine.com

Parenting

Cheryl McColgan

4 SIMPLE WAYS TO FIT IN “ME TIME” AS A MAMA.

by Breckly Quinney

As moms, we know that we need more self care than almost anyone else… yet we get the least! How many times have you said to yourself “I just don’t have time for this”, “There’s too much to do”, or maybe your To-Do list is so long, taking time out of your day to have a nice bath or go get a massage was never even a thought that crossed your mind!

www.selfmasterymagazine.com

Parenting I’m here to tell you that it is entirely possible to fit in the time you so deserve for yourself, Mama. Whether you find it relaxing to get a facial, meditate, take an epsom salt bath with lavender essential oil (yum!), I’ve got you. Here are 4 simple ways to fit self care into your daily and weekly routine!

1.LEAN INTO YOUR SUPPORT SYSTEMS This may seem obvious to some, but in a world that over-values independence and doing it all yourself, it’s a very underutilized step! As moms, we’re so used to being our kids’ everything; From chef, to play mate, to referee, it’s always you! It’s okay to let go of the idea that you need to be everything and more for your kids.

Drop them off, Mama! Hire a babysitter, call up Grandma, get them to the daycare, whatever works for you!

2. PRIORITIZE TASKS In order to move time around in your schedule so self care is evident, you must prioritize! What chores need to be done for you to have peace of mind? If it’s more than a few simple things, which one takes precedence over anything?

Do you need to have swept and vacuumed floors to have peace of mind? Or as long as the dishes are done you don’t mind other messes much? Maybe those things don’t matter as much as the bathrooms being sparkling. Each person has their preferences!

Let go of perfection, and choose to get the tasks done ASAP that would otherwise bother you all day long! The idea that our homes all need to be perfectly clean is what keeps us doing chore after chore until we’ve forgotten to eat lunch and it’s suddenly 6 pm.

Maybe it seems counterintuitive to you, but I promise the chores will still get done! You don’t have to compromise your own downtime for them.

3. SHORTEN THAT TO-DO LIST Perhaps you think I’m out of my mind to suggest you not only don’t get things done that you normally would, but you should choose for it to be as such.

If you’ve ever had a million items on your ToDo list that didn’t get done, so you added them to tomorrow’s list- only to not get them done again- and so on and so forth, you know what I’m getting at.

The guilt that eats away at you when you don't get something done due to overwhelm is stifling. And frankly, unnecessary to say the least!

In Japanese culture there is a practice called Kaizen that tells us to think of the very smallest possible step to take towards a bigger goal. This works so well to lessen the threat of not getting something “done”. The menial daily tasks are never truly finished anyway, so why bother stressing about them?

Laundry for example. That is a never ending sentence of washing, drying, folding, picking up, putting away, etc. Laundry is my personal foe of choice.

Breaking it up, what’s one thing you can do to take a step towards finishing this task? Maybe it’s just scooping them up and tossing them in the hamper. Bam. Check that one off the list!

You get the idea. This not only makes you feel so much better by checking that box, but you may feel inclined and energized to actually do more than if you had overwhelmed yourself with the whole of the task.

www.selfmasterymagazine.com

Parenting 4. FIND “ME TIME” WITHIN THE TASK AT HAND If you didn’t think I was crazy before, now you might. We all know Mamas are the best at multitasking. So much so it seems we have two pairs of arms sometimes! So why not squeeze in some self care during chores like cooking and cleaning? Specifically ones where you’re mindlessly moving anyway.

Consider where your mind wanders as you’re doing dishes or brushing your teeth. What if we could use these moments to be truly present? What if we decided to fill those pockets of time with gratitude?

Being grateful for the small, seemingly insignificant things, makes a huge shift within your conscious and subconscious minds. You start considering how without your teeth, your life would look so different! Without your hands, eyes, toes, etc. gratitude would come much less easily.

This is where you can find meditation within your tasks. In gratitude. It’s a simple shift that changes the lives of Mamas all the time!

So maybe you weren’t able to fit in an hour or so of time for yourself today. If nothing else, the gratitude you can pour into the privilege it is to not only care for children, but a home, a car, perhaps animals, etc. is so beyond beautiful.

I know how scary setting this boundary to prioritize self care can be for some parents.

The dreaded Mom guilt comes flooding to the surface, intruding every thought. Know that

They deserve a Mama who can spend time filling up her own cup in order to show up more beautifully in their lives! You can’t pour from an empty one, as I’m sure you know!

The more you care for your own needs, the more easily you can care for not only the little humans in your life, but your own relationships with your spouse or other family members.

Don’t underestimate the power of being selfish every day! You deserve space to meet your own needs. Your family deserves to see that from you, so they can mirror the same within themselves. We all just want our families to be happy and healthy.

It starts with you!

Xoxo, Breckly

ABOUT THE AUTHOR Breckly Quinney is a certified Integrative Nutrition Health Coach for mamas with littles. She helps moms create space in their minds, hearts, and schedules to prioritize self care so they can show up more wholly and present in their kids’ lives, and find their unique purpose both within and outside of motherhood.

Connect with her on Instagram! @gladnessfactory

your babies still love you!

www.selfmasterymagazine.com

Mindset

AUGUST 2022

MEDITATION AND OUR STATE OF MIND

By Johanna Godinez

”Meditation is the only intentional, systematic human activity which at bottom is about not trying to improve yourself or get anywhere else, but simply to realize where you already are.” - Jon Kabat-Zinn There are times in our lives when our circumstances appear to be too much for us to handle. Our minds become harder to focus as we become overwhelmed by the duties we have at hand. As we become overwhelmed with the obstacles we are experiencing, attempting to imagine the outcome of future discussions, imagining unrealistic scenarios, or reliving old memories, it becomes difficult to be present or concentrate fully on the job at hand. When our minds move from one concept to the next, our ability to focus on a task falter, having a significant impact on our ability to efficiently complete them.

www. selfmasterymagazine.com

Mindset

AUGUST 2022

MEDITATION AND OUR STATE OF MIND

By Johanna Godinez

What is Meditation?

Meditation is an ancient practice where we deliberately direct our thoughts, silence our chattering minds and center focus our intentions in finding peace and calm. This may seem tough when we are in a negative or repetitive mind pattern, but like everything, with practice, you may develop this ability to calm yourself so you can start to understand your thought patterns and where they are stemming from.

What is the Purpose of Meditation?

Through consistent practice, we may develop the ability to bring our awareness and focus where we desire. Our breath is a great place for our thoughts to anchor to as we begin to practice merely becoming the observer of our thoughts instead of identifying with the thoughts themselves. As we gain more awareness of our thoughts, we can start to see their patterns and what triggers them to repeatedly arise. The ultimate goal is to notice our thoughts and the patterns we perceive to gain understanding of whether or not they are serving us. Once we understand our thought patterns, we can question them and then we can decide if we want to keep them or alter them if they are no longer working for this version of ourselves.

“The relaxation response helps decrease metabolism, lowers blood pressure, and improves heart rate, breathing, and brain waves. Tension and tightness seep from the muscles as the body receives a quiet message to relax.” – Dr. Herbert Benson

www. selfmasterymagazine.com

Mindset

AUGUST 2022

MEDITATION AND OUR STATE OF MIND

By Johanna Godinez

Incorporating Meditation Like with any other habit, it will take time to develop the ability to focus our thoughts.

Practice and repetition are the basic requirements to establishing a foundation to incorporate meditation into our lives. The act of sitting silently in meditation may be challenging at first, so there are various concentration techniques you could apply first, such as candle gazing to practice focusing, nature awareness or breath awareness to learn sit in the moment as it is. As you learn to focus your mind you allow the thoughts to pass through your awareness of them which allows you the tools to start questioning their purpose all together. You can choose to write them down if you wish, however, refrain from engaging in mental conversation with them. If you find yourself still unable to detach from conversing with them, you may choose to repetitively say a phrase or word (called mantra in Sanskrit, the language of Yoga). No matter what method you adopt, you will need practice to develop and deeply incorporate this skill.

We accept that it takes practice for us to be able to allow our thoughts to flow without conversation. It is important that we forgive ourselves for falling back to established thought patterns and can simply remind ourselves to come back to just being aware of what’s happening in our mind. As we explore various techniques and discover what works best for us to manage our thoughts, it becomes easier to enter and remain in a meditative state. The more you practice coming back to the present during your meditations, the easier it becomes to incorporate coming back to what you are doing during your regular day, when thoughts threaten to either take you away from the present moment or cause some sort of energetic or emotional shift based on their content.

Benefits of Meditation Having the ability to focus our thoughts on a task serves us greatly as we move towards creating any type of change in our lives. When we take the time to find space and lessen the disturbances of our thoughts, we may relax the tense state of our bodies that is caused by the mental stress of never-ending mind chatter. Therefore, meditation also increases the state of harmony between our bodies, our spirit and our minds. Once this cycle begins, this harmony creates less mental chatter in our brains, which allows more space to relax your body and come back to any project or task with a relaxed body and a fresher mind.

www. selfmasterymagazine.com

If you have time to breathe you have time to meditate. You breathe when you walk. You breathe when you stand. You breathe when you lie down.

– Ajahn Amaro

Mindset

Meditation also opens the door to manifesting your deepest desires. As manifestation happens when you have a clear vision of what you desire and the ability to hold that vision in your mind to ask the universe to allow you to receive what you want. The main benefit on meditation develops as you become dedicated into the practice and ultimately fulfill the age old philosophy of “Know Thyself”

www. selfmasterymagazine.com

PR Mastery Hub WIN THE VIRTUAL STAGE GAME! LAND

SPEAKING

GIGS

GROW

YOUR

BUILD

CREDIBILITY

BUSINESS

ME

CONCIERGE book

NETWORK

LET

PODCAST

'DO

IT

FOR YOU'

LEARN TO SPEAK & GET BOOKED

Collabs

WE LOVE PERSONAL GROWTH AND DEVELOPMENT & THOSE WHO HELP US SUPPORT OUR MISSION! We welcome collaborators that are aligned with our vision to spread Positive Impact to the world, one person at a time

If you would like to contribute, please visit: http://SelfMasteryMagazine.com

www.selfmasterymagazine.com

GROW YOUR

BUSINESS WITH US CONTACT US

WWW.SOCIGODIGI.COM

Key to Great Days SLEEP MASKS

&

RESTFUL SLEEP

EXTEND YOUR SLEEP WITH BEAUTIFUL 3D LUXURY FOAM DEEP POCKET SLEEP MASKS. Do you travel a lot, work shifts, or simply get bothered by lights in your room or early sunrises?

Keep one of these by your pillow and put it to extend your morning sleep.

Carry one in your purse in a beautiful silk carry pouch and use it when traveling or napping. www.lashly.ca fulfilled by amazon

Work

IS BURNOUT PREVENTABLE?

by Madhurima Sappatti

As a Freedom Soul Coach, I am often asked to share my tips on preventing Burnout, and I always begin by explaining that no matter what we do, Burnout is not 100% preventable!

And every time I say this, people think that I am basically destroying my career within seconds, but it is my job to share the truth about Burnout and create as much awareness as possible, even if the future of it seems bleak.

The reality, however, is not so dark, if you understand the true essence of Burnout.

So hang on and don’t jump away just yet.

Burnout in its essentiality is “Stress that hasn’t been managed properly for a long duration of time!”

Now the truth is, as we are human beings, we are constantly surrounded by and affected by different kinds of stress at different points of life.

Plus there is never just one type of stress affecting us at any point in time because everything in our lives is often connected and one stress point can lead to more types of stress in other areas of our life.

“Being overwhelmed means that your life or work is overpowering you.

Regain control by clarifying your intentions, setting realistic expectations, and focusing on your next step.”

— Daphne Michaels

Work

For example, if you missed

This is where the habits

We are so used to brushing

your bus, you are stressed

come into play, which can

aside our inner voice as

out about not reaching

help you get rid of stress,

irrelevant and/or naive that

your office on time, which

release happy hormones

we forget that all our inner

can lead to the stress of

and help you relax your

voice speaks is truth. There is

how your boss might

body!

no fluff, no sweet intentions or

respond and what your

Warning: These habits are

hidden meanings behind it. It is

co-workers might think of

not the final solution!

time we apologize to our inner

you, which can lead to

They are just a way for you

self and take a listen to what it

stress of an important

to practice well-being and

has to say!

meeting that you have to

take proactive steps

Feeling awkward?

participate in and add to

towards healing yourself.

A great way to start would be

the nervousness that has

This is just a part of the

by taking yourself out on a

existed for a while, which

process!

date. Pick a time and a day,

can lead to you snapping

Now, without further ado,

choose a favourite activity that

at someone and feeling

let’s get into it!

you truly enjoy and then go out

1.Communicate with yourself.

on a date. And when you do,

In this journey of

this big universe is. Start small,

guilty, angry and hurt about it!

This is something I like to call the cocktail of triggers, where you drink this cocktail that is made perfectly just for you, for long enough, it can lead to stress!

Imagine being under this level of stress or more every single day, without having any processes in place to help you get rid of all the chemicals swirling inside of you and turning you into a walking stew of stress!

preventing and conquering burnout, Self-Awareness is a tool that can change the game for you, because with enough selfknowledge you will know when stress is getting too hard to handle and could possibly be leading you towards the zone of burnout.

This entire process can be kickstarted by having a conversation with ourselves.

www.selfmasterymagazine.com

please don’t dive right into the hard-hitting questions of what life means and what our role in start by interacting with yourself, ask them about how they have been, what they like to do (You might receive answers that involve things you enjoyed doing when you were young), and what they would like to do on their next date.

Start by communicating with yourself till you build a relationship deep enough to start having conversations around burnout and stress management!

Work

2.Create Better Boundaries Boundaries are so important on this journey!

I know it seems stupid, especially when a Freedom coach talks about limiting yourself, but it is inside your greatest limitations that you flourish the most!

Here’s what I mean. If you don’t have good boundaries, you will be running from one place to another, trying to please everyone, and not having enough restrictions for you to experience your version of freedom.

By creating better boundaries, we create time blocks that help us stay focused and experience our work, our personal lives, and our personal time separately!

When you create strict boundaries around your time, you will also be able to say no when you feel like the lines are being blurred by someone else or even you, in a moment of weakness.

These are some amazing habits to kick-start the journey of preventing Burnout and sustaining them.

ABOUT THE AUTHOR

Madhurima Sappatti is a Freedom Soul Coach every moment to its and she is amazing!! greatest (yes, the good and the bad ones) in this As a Freedom Soul journey called life. Sorry, I Coach, her aim is to know that was a bit guide changemakers, philosophical but it's the especially coaches, to truth. However, in today’s get Freedom from digital world where everything mixes together, Burnout and Limiting Beliefs, and go from we don’t have the time to appreciate the moments being Burnt Out to We are here to experience

we experience.

www.selfmasterymagazine.com

Thriving.

Her journey began when she experienced a lifechanging burnout at the end of 2019 while working in a toxic environment without knowing what she was going through. It was only after 1.5 years that she realized what she went through was Burnout, and it took an additional 6 months to actually get out of it. Her intention as a coach is to help others get through Burnout without having to go through 2 years of Trial and Error. She aims to achieve this by creating a sustainable space that will help changemakers grow, expand, and experience Freedom. Madhurima brings together inner work and spirituality to enable as many people as possible to follow their dreams and passions without Burnout holding them back!

Are you a member of our email list? Sign up today and get the latest updates.

CLICK HERE

let's connect

Mindset

Five Tips On How To Become A Tough Cookie BY: SANIA HEATH

Life is like a merry-go-round. Situations get rough, tough and ugly at least once for all of us.

Troubles, challenges, adversities or whichever you call it, we face them. Overcoming them with the grit and edge you've formed makes it possible to bounce back big.

Separate your emotions and keep a positive mindset When life goes sideways and spirals downwards, that regress can turn us into Negative Nancy or Complaining Carl. There's a burst of emotions that seem not to dissipate quickly enough. Grab a pen and some paper. Draw a table. At the top you write down your current challenge(s). In the left column, all your negative emotions and in the right column reasons to feel positive. This is a good tactic especially if you fire up like Goku and suddenly sink into Eeyore state when luck strikes out.

If you can't immediately find a positive thought, try listing things you are grateful for. A positive mindset is a willpower to bounce back. selfmasterymagazine.com

Mindset EMBRACE CHALLENGES Embrace your challenges Trouble doesn't give a forecast. So when yours does arrive, why not look it in the eyes with your best smile?

Life challenges and circumstances put our courage, strength, and resilience to the test.

Whether it's a slap in the face, stab in the back, blow to the knee, you will get knocked down. The next question to ask yourself, "What am I made of?" Once you've discovered and named these, it's time to refine your outcome.

Don't lose sight of your long term goals Pivoting is not only for business owners, banks and world economies. At some point on our journey through life, we're forced to change gears, switch lanes or take a whole new route. The golden rule is to keep your long term goals in sight. Anything is possible and everything is "figureoutable", thanks Marie Forleo.

Don't give up the fight!

"You're gonna hear me roar…" These Katy Perry are true about the champion within you.

Next time you feel like throwing in the towel, just remember to give your biggest roar - fight back - you will overcome.

Take notes. Learn from your failures.

If there's one superior fact about life, it's filled with lessons. All your challenges, setbacks, mistakes or failures have something to teach you. Ask yourself questions : "What can I do better next time?" , "How can I improve my approach?" , "How can I better observe situations to foresee a downfall?" and more. Once you tune-in and start to take notes, you can focus on how to solve your problems. The aim here is to bounce back and win. In the words of Malcolm X, "There's no better teacher than adversity. Every defeat, every heartbreak, every loss contains its own seed, its own lesson on how to improve your person next time."

Being a tough cookie means that you are strong, tenacious and determined. When circumstances try to knock you off your feet, give yourself and hug and remain positive as you fight back. This journey is not a race, but partially a test of your endurance.

About The Author Sania Heath is a Caribbean native who wears many hats. She’s a 'teacherpreneur' and Language Nutrition Coach. She supports families raising bilingual children by exploring Spanish language and cultures around the world. Women's personal development is a secondary passion that she enjoys sharing as a gift.

Connect at: https://m.facebook.com/preschoolpursuits

selfmasterymagazine.com

Have an event in need of music?

Need an amazing mix for your workout?

Michelle can do BOTH! Contact her for all your music needs!

HELLO READER Don't forget to read a chapter from a great book everyday!!!

Thank You! Next Issue: Mental Wellbeing SELF MASTERY MAGAZINE

AUGUST 2022

11311234