MASTERY MASTERY MAGAZINE MAGAZINE SelfSelfMastery Mastery Hacks Hacks STRESS CHECKLIST Whats Whats stopping syou? topping you?
WES WFESLER ES FESLER
““Self-mastery Self-mastery is the challenge iof s the challenge of transforming tyourself ransforming yourself from your own fworst rom your own worst enemy into eyour nemy into your greatest gally. reatest ally.” ”
I’m delighted to have an opportunity to have your readership, and I Ihope ’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 ythis ou will enjoy every article and every page as much as we did creating this publication. publication.
We also welcome partnerships and collaborations from Waligned e also welcome partnerships and collaborations from aligned organizations and obusinesses. rganizations and businesses
FROM THE FFOUNDER ROM THE FOUNDER
The vision behind this magazine is to motivate, inspire, and empower Tyou, he vision behind this magazine is to motivate, inspire, and empower you, my dear reader, to have faith that everything is possible, and that YOU mare y dear reader, to have faith that everything is possible, and that YOU are the tPLACEBO he PLACEBO.
Enjoy the reading, share, subscribe, join our community, and watch Eour njoy the reading, share, subscribe, join our community, and watch our videocast! Let’s create a Positive Impact movement together, one person vat ideocast! Let’s create a Positive Impact movement together, one person at a atime! time!
As you immerse yourself in the journeys and transformations of our Aauthors, s you immerse yourself in the journeys and transformations of our authors, you will be convinced that challenges are only temporary and that they yare ou 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 pbe ut 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 tcreated orn to be regenerated, to then bulk up and get stronger, we are created the same way. Obstacles are stepping stones. Lessons are our blessings. tA he same way. Obstacles are stepping stones. Lessons are our blessings. A new word ‘Blessons’ has emerged to describe just that. I hope you can nadd ew 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. iThank t 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, lto ife for your “blesson”, open to possibility, to the unknown, to the miracles that follow every challenge, just like a rainbow that is tbound he miracles that follow every challenge, just like a rainbow that is bound to come out after a train. o come out after a rain.
If you have a transformational story that made you a better person, Iplease f 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 rfuture each out to us to apply to become a contributor in one of the future iissues. ssues.
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"There is hope, even when your brain tells you there isn’t."
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Being A Man Can Be Tough At Times
Mental Wellbeing SEPTEMBER 2022
BEING A MAN CAN BE TOUGH AT TIMES
By Thomas Johnson Jr.
Like Chris Rock said, “only women, children, and dogs are loved unconditionally,” [whereas] “a man is only loved under the condition that he provides something.” And you know what, he was not wrong. This is why it is hard being a man at times and also why some men struggle with mental health issues, in secret.
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When we’ve overcome that dark moment of despair let’s also remember to return the favor to the next man. Staying alive is the objective! Although we may not be loved unconditionally like women, children and dogs the world need us men, our friends and family need us. E M E M B E R
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Mental Wellbeing
SEPTMEBER 2022
Men are less likely to seek help for mental health issues than women. This is because they are more likely to be socialized to believe that they should be able to handle their problems on their own, and that seeking help is a sign of weakness, after all they are supposed to be the problem solvers, right? When you grow up watching those you idolize internalizing their emotions, or grow up with sayings like ‘pain is weakness leaving the body’ or ‘sticks and stones may break my bones but words will never hurt me’ you become conditioned to hide your emotions.
By Thomas Johnson Jr., cont'd
BEING A MAN CAN BE TOUGH AT TIMES
But like a balloon the more your fill it up, the more likely it is to explode like a man that have been internalizing his pain. Without an outlet he’s bound to explode, as well.
Mental Wellbeing
WHEN THE BALLOON POPS...
SEPTEMBER 2022
By Thomas Johnson Jr., cont'd
Now the cause of men's mental health is not always clear, but it may be due in part to the fact that men have higher rates of substance abuse and suicide than women do.
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ABOUT THE AUTHOR Thomas Johnson Jr. (TJ) Founder & Chief Executive Officer GetUpNGetFit LLC Email: getupngetfit@gmail.com Phone: (347) 292-9158 Website: https://www.getupngetfit.com The greatest compliment I can receive is allowing my team to help improve you, your friend or colleague's lifestyle Watch our client's video testimonial & Book your Consultation afterwards.
TIP
Being a man can be tough at times! However, when you’re really going through it and you feel like your back is against a wall and a hard place, remember to reach up and extend your hands and ask for help, no this is not weakness but a sign of strength, overcoming your ego to ask for help when needed is one of the least selfish things a man can do for himself and his loved ones.
According to the American Foundation of Suicide Prevention men die by suicide 3 to 4 times more than women, and suicide is the 12th leading cause of death in the US.
EXTEND YOUR ARMS TO RECEIVE HELP
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National Posture Institute Posture Specialist recognized by New York Magazine for expertise in Posture and alignment C Suite Advisor & Philanthropist
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
Previous Celebrity Personal Trainer certified by National Academy of Sports Medicine and also have a Degree in Food & Nutrition
Civil War survivor that believes in turning your pain into power
www.selfmasterymagazine.com Fitness
Who is Thomas Johnson Jr. (TJ). One of the Top Executive Wellness Coaches for Busy Business Professionals. Watch a recording of the Panel Of Experts with Thomas on Positive Impact TV YouTube Channel HERE.
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Since then, I’ve developed techniques and strategies to perform under stress.
I sometimes wonder how that match would have gone if I’d had some of the skills I’ve developed since.
Moments later, I lost the point, and the match. As a young athlete I was told many times the importance of mental skills, mental training, and a strong mental game, but I was never sure how to train my mind.
by Corwin Duncan
www.selfmasterymagazine.com Stress
STRESS CHECKLIST
I had to focus, but my head was spinning; I knew I couldn’t get this point. I felt locked up, frozen. I was the opposite of the fluid, relaxed athlete I had been moments before. After being up 14-8, I had let my opponent catch up and tie the score 14-14 – in a match to 15.
It was men’s epee (fencing) national championships, and up to then I’d been doing great, but at that moment my head was empty, my body tense, and I felt helpless.
Quick Checklist __Brain Dump: Step away somewhere quiet and write out your thoughts. __ Body Scan: Close your eyes and notice what you’re feeling in your body, without trying to change anything. __ Emotional Awareness: Notice whatever emotion you’re feeling. Thank it for what it’s trying to tell you. __ Distress Tolerance: Intentionally decide to accept whatever you’re experiencing, even if it’ s uncomfortable.
Iline.nlife,
By Corwin Duncan, Cont'd
Athletics is the practice of putting ourselves under stress, and then doing our best to handle it.
www.selfmasterymagazine.com Stress
Below is a checklist of four basic methods of overcoming stress in the moment, followed by two skills I teach my clients (and use myself) to help perform under pressure.
So, how do we do that? We take the skills athletes use and apply them to situations where we get stressed.
Life in general is much the same, except we don’t get to choose the terms, or know when it’ s going to end. There’ s no referee, and no scheduled breaks or finish
just like in athletics, success doesn’t come just from ‘trying harder’ or ‘powering through’ it comes from supporting ourselves through difficult moments so we have the internal resources we need to keep going.
— Buddha
"You, yourself, as much as anybody in the entire universe, deserve your love and affection."
3 minutes Requires timer Sitting, standing, or lying down
by Corwin Duncan, Cont'd
3 MINUTE MINDFULNESS (3MM)
Instructions
MENTAL RESET SKILLS
Take 3 minutes to sit down, close your eyes, and direct your attention to your mind, your breath, and your body for 1 minute each. Notice without judgment or any effort to change Just observe. First minute – thoughts Second minute breath Third minute body
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When your attention wanders, simply bring it back to the mind, breath, or body whenever you notice it has wandered.
Stress
Preparation
— Lori
"You don’t have to be positive all the time. It’s perfectly okay to feel sad, angry, annoyed, frustrated, scared and anxious. Having feelings doesn’t make you a negative person. It makes you human." Deschene
Corwin Duncan
Inspiring others to be balanced in life, sports, and mental wellbeing
sharpermindtraining.com Stress
With a deep breath in, tense up your face, head, and neck
Sit, stand, or lie down comfortably
As you breath out, suddenly relax completely Take another deep breath and just relax
Instructions
Go through the same process for areas 2, 3, and 4
MENTAL RESET SKILLS
Preparation
For a quick ‘n dirty version of this one, make fists and raise your shoulders as you breathe in, relax as you breathe out. Repeat 2-3x.
by Corwin Duncan, Cont'd
www.selfmasterymagazine.com
PROGRESSIVE MUSCLE RELAXATION (PMR)
2 5 minutes
Sitting, standing, or lying down
Stress
Starting with the face, head and neck, (area 1) you will tense up on the inhale, then relax on the exhale, and then take another breath to just relax. You’ll go through the same process for the arms and shoulders, (area 2) chest and back, (area 3) and hips and legs (area 4)
About Corwin
Corwin is an elite athlete and performance mindset coach. He offers skillsbased 1 on 1 mental coaching as well as group workshops. He is also available for speaking engagements on the topics of resilience, confronting adversity with mental stability, and (re)building self identity. For more information go to www.sharpermindtraining.com. For a downloadable version of the Stress Checklist, go to www.sharpermindtraining.com/checklist.
The key to self-mastery… …and mental wellness, are one and the same. Connecting the disconnected. Mainly, when you’re stuck in your head. But here’s what you need to know. Your mind is only “part” of you, and it’s not even the most important “part” of you. You have a mind, just as you have a hand, but it’s not the full You. And the greatest source of Your intelligence (not just your mental intellect), is in your body. And that is why physical health is the gateway to mental wellbeing. By reconnecting You, to all of You.
by Jason Jestin
www.selfmasterymagazine.com Mindset
…
TOP 3 SELF MASTERY HACKS THAT PROVE THE INEXTRICABLE LINK BETWEEN PHYSICAL HEALTH, AND MENTAL WELLBEING
When I nearly lost my family, it hurt so badly, I had an impulse to distract myself by going for a run. Then I discovered Wim Hof breathing. Then I dropped sugar from my diet. In doing so, I was able to refocus my mind, away from my troubles, and access a powerful part of me, my body, which got me feeling normal again.
Mindset
For a second I thought that was enough, but I realized that if I was going to really flip the script, and achieve proper self-mastery, I needed to pick a goal, the achievement of which would prove to myself that I was capable of more than I could have ever previously imagined. I decided to run a marathon. And when I asked a friend who was a multi marathon runner what her best piece of advice was for me to get trained up. “Book it”, was all she said. And so I got it: “commit”, and then execute.
I was in a proper funk. Hated my job. 10 kilos heavier. Disengaged from my family. Stuck in my head, all the time, trying to figure it out.
You can’t wait until you “figure it out”, or things “feel” right, to start this journey, because that will never happen. You have to step forward “commit”.
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In the Autumn of 2017
TIP #2: DETOX
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Self-Mastery
Have fun with it! Pick something you love doing! For me it’s running in nature. It’s a double whammy! I get into this meditative zone where I am fully absorbed in the smell and sights of the nature around me. In that zone, it feels like my body is carrying itself around.
Don’t see this as a ‘diet’, see it as a lifestyle change The difference is in the commitment Don’t make yourself wrong for having cheat days. Perfection is the enemy of consistency and commitment. A cheat day every now and then is fine. But stay committed for the long term, knowing the benefits over time are exponential.
A simple yet powerful way to reconnect with your body is through exercise. How much? Moderate exercise. Enough to sweat. Enough to distract you from your mind, for a sustained (at least 10 minutes) period, on a regular basis. Every 2 to 3 days. Here’s what I would suggest:
Try fasting and cutting out carbs and processed foods (of course alcohol too). You might feel tired or cranky after a few days. Expect it. It’s normal. It’s your body transitioning into a pure fat burning mode. After a while you will notice how you don’t actually feel hungry, but you feel full of energy and you will be super focussed and productive. I trained for a marathon in a state of ketosis. It works.
TOP 3 TIPS… #1: SWEAT
Commit to little steps. If you don’t really feel like doing it, some days, go through part of the motions at least. Commit to putting your running gear on, then commit to stepping out of the house, then commit to jogging lightly just 50 meters even, then see how you are doing. Don’t be attached to the outcome. Be committed to each little step in turn. Set up your environment for success. Pick out your exercise outfit the night before and place it somewhere you will see it first thing in the morning, or throughout your day, if you’re planning to exercise later. Having that constant reminder will help you stay focused on your mission. Which leads me to my next tip.
What you eat has a massive influence on how you feel. Firstly because we have a second brain in our guts, and so a sore tummy is going to put you off your mental game. Secondly because you can’t out exercise a poor diet. I cut out carbs altogether, and the impact was dramatic. I was able to maintain my energy level and focus consistently throughout the day. Plus I melted off 15 kilos in 12 weeks. Bonus! Here’s what I suggest: Experiment. Everyone’ body type and biochemistry differs so it’s important to have an attitude of exploration and experimentation in order to find what works for You.
Put a simple daily tracker on your wall where you can see it, and write down your commitments, for exercise, diet, breathing and anything else, and tick them off on a daily basis.
TOP 3 TIPS TO SELF-MASTERY
Self-Mastery
#3: BREATH
If it’s more energy and focus you seek, try lying down, and taking in a forceful in-breath, then a forceful exhale, both through your nostrils. Do this 5 times is fast succession, then on your last exhale, simply hold on empty for 10 seconds. Repeat this about 10 times and your body will get the signal to wake up, and you will have much more energy.
Try the Wim Hof breathing technique. Take about 30 deep in-breaths and exhales then on your last exhale hold your breath on empty for about 30 seconds, a minute or several. You’ll be surprised how long you can hold your breath, because your body is full of oxygen. When you feel the urge to take a breath, inhale fully, and contract your diaphragm upwards, forcing the air towards you upper spine. In this technique you are building up the body’s resilience and it also helps clear the mind.
One area of human physiology that is connected deeply to mental wellness is the parasympathetic nervous system (PNS) which is what signals the body to turn off the fight, flight, freeze response, and so calm down and heal. And one powerful way to hack this process is using the breath. Simply by taking a deep breath in, and then exhaling that breath out slowly, you are signaling the body’s PNS to calm down. And breath can be used in many ways.
Try spending a few minutes sitting still and silent and focusing on your breath. At first it might feel boring, but stick with it anyway. The benefits are incredible. What you are essentially doing is giving your mind a break. A proper break. Watching Netflix or even going on holidays still occupies your mind. By this simple refocus your mind gets the regular break it needs to recharge.
BONUS TIP:
by Jason Jestin, continued...
www.selfmasterymagazine.com
“There is nothing wrong with You, that cannot be cured, with what is inside of You.”
I am a full-time purpose-driven life coach, program facilitator, and entrepreneur who loves empowering people to create transformational belief shifts. My program helps people discover their values, gifts, and life purpose so that they are able to reconnect with who they really are, what the real meaning of their life is, and why they really matter, to become their ultimate best and live a life of service, impact and purpose. I was previously a Finance Director working for an international advertising agency in London, with a 20 year career as a Chartered Accountant. I was born in Australia, but have lived in France, Scandinavia, the United Kingdom and Japan. In 2018 I had a profound life epiphany that caused me to pursue a new path more in line with my purpose. I am now running and growing my various business ventures from the mediterranean climate city of Perth, Western Australia, where I currently live with my wife and 2 very young children. I identify as a servant leader who wants to make my own meaningful impact in the world. I believe everyone has a purpose and unique gifts the clarification and application of which is what unleashes a persons true potential in life, and the vision I am pursuing is an illuminated world where nature’s diversity is cherished for it’s beauty and the kaleidoscope of all people’s gifts is shared and experienced freely in creating cosmic harmony in a world of abundance for all future generations. I believe the human species is at an important crossroads in its history and that my current focus is one that can genuinely empower others to create the version of themselves they know in their heart of hearts is possible, in order to be the change they want to see in the world. It’s up to us. Lets’ do it!
Email: jason@jasonjestin.com Facebook: https://www.facebook.com/JasonJestin/
Let me know how you get on… :) Website: www.jasonjestin.com
REMEMBER!!!
From the author
― Cammie
"This feeling will pass. The fear is real but the danger is not. McGovern
by Sania Heath
“I’ve been searching for ways to heal myself, and I’ve found that kindness is the best way.” Lady Gaga
“Your present circumstances don’t determine where you go; they merely determine where you start.” - Dr. Lauren Fogel Mersy
“Love yourself first, and everything else falls in line. You really have to love yourself to get anything done in this world.” Lucille Ball
“You don’t have to control your thoughts. You just have to stop letting them control you.” Dan Millman
“I found that with depression, one of the most important things you could realize is that you’re not alone. You’re not the first to go through it; you’re not going to be the last to go through it.”Dwayne ‘The Rock’ Johnson
“Asking for help is the first step… You’re more precious to this world than you’ll ever know.” Lili Reinhart
Habits
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It probably goes without saying that your health is your wealth. While mental illness may only sound like your brain, it also affects your entire body. Your health can be placed at risk by a combination of factors including: loneliness or isolation, adverse life experiences, chronic medical conditions, etc. Studies have shown that 1 in 5 people across all races, ethnicities, and genders will struggle with mental health in their life. In recent years, royalty and celebs alike have come forward to share their personal battles with mental illness and ways they’ve chosen to handle it. Here are some boosters to help you win daily:
15 INSPIRATIONAL QUOTES FOR YOUR MENTAL HEALTH NEED A LITTLE BOOST?
“The strongest people are those who win battles that we know nothing about.” Reese Witherspoon
Mental Happiness = Self Care
Good Mental Health = Better Parenting
Life is short. Spend it with people who make you laugh and feel loved.
Happiness is a state of mind.
Sania Heath is a teacherpreneur and Language Nutrition Coach. She supports families raising bilingual children by exploring Spanish language and cultures around the world. Personal development and her little life memoirs inspire her writing to help others.
Connect at: hola@preschoolpursuits.com https://m.facebook.com/preschoolpursuits
Mary Anne Radmache
Rooting for you always!
POSITIVE QUOTES, CONT'D
selfmasterymagazine.com Mindset
“To be a good parent, you need to take care of yourself so that you can have the physical and emotional energy to take care of your family.”
“Courage does not always roar. Sometimes courage is the quiet voice at the end of the day saying: ``I will try again tomorrow.”
Alison Malee
Different things in life can affect your mental or physical wellbeing. Some are completely unpredictable, others may have been predicted from a mile ahead. Don’t be afraid to hit pause, take control over your thoughts, rest and reset. A healthy mind and body are necessary for maximum performance.
Self-Care
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.
About The Author
Michelle Obama
Mental Happiness = Longevity
Trouble doesn't give a forecast. So when yours does arrive, why not look it in the eyes with your best smile?
“Choose everyday to forgive yourself. You are human, flawed, and most of all worthy of love.”
The best way out Tis he best way out is always through. a— lways through. — Robert RFrost obert Frost
1) Being out in the public and having a presence at events really improves your image. It gives you real time feedback and exposure for you and your brand.
As a speaker, presenter or having a booth gives you a first touch with a prospect. While attending events go VIP you have more opportunity to meet and network with other attendees but also Q and A with the speakers.
www.selfmasterymagazine.com Money
HOW TO TAKE YOUR BUSINESS TO THE NEXT LEVEL
Cheryl McColgan
by Albert, the Tax Guy
One gem of information will more than pay for the price of the upgrade to a VIP ticket.
Knowing people that are specialists in taxes and accounting can set you up for success. They know all the dates to keep you in the safety zone and out of the penalty box with the IRS.
5) Company values need to be stated and included in your marketing strategy. It is critical all employees fit well with these. Write out yours while you put some serious thought into them as they are the backbone of your company.
Keep more of your money by paying your taxes on time.
Refer back to the above tip regarding the VIP event tickets, then think about who is going to buy VIP; People who want to level up their business, just the kind of people you want to influence the direction of your business life. Plus Q and A with presenters can create mentoring opportunities.
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2) Do you remember the saying about how your five closet friends or people you hang around with have a huge impact on who you become.
Money
3) Knowing people and important dates can together protect your company ' s profits.
4) Keeping more of your money requires having an open mind and open ears. There are many ways to create additional income streams giving you a cushion should there be a shift in the marketplace. Covid caused a massive shift to the online world . Sadly many businesses didn't survive. Did they have additional streams of income?
While attending events and networking keep your ears open and listen to opportunities that may be there for you that align with your company or personal values.
Company values
by Albert, the Tax Guy, cont'd
HOW TO TAKE YOUR BUSINESS TO THE NEXT LEVEL
You always want to stay in your lane of business and that is where your business plan can guide you.
Be aware of the shiny object syndrome as it can draw you away from your focus. Yet pay attention to Advertising that grabs your attention.
8) Advertising is a part of your marketing plan and your numbers are a critical component. Whether online or offline you will want to know your ROI Return On Investment on every advertisement you run. So knowing your numbers is part of your basic business tool box skills.
9) SOPs Standard Operating Procedures are similar to FAQs Frequently Asked Questions in that they answer the question of "How do I do this" for how you do everything in your business. This how you create a duplicateable experience for your customer.
KNOW YOUR NUMBERS
Your goals are required to be written down if there is to be success. Goals are more than just money milestones. They are the to how to steps moving you to reach your vision guided by your values.
7) Be a continuous learner take classes and courses to understand how your business works and where the money comes and goes. You don't have to be the bookkeeper you can hire one of those, but have a full understanding of what your numbers mean.
11) Good eye catching advertising is a professional talent. Your brand/company image should be managed and promoted.
Albert Corey is a Tax Professional who helped thousands of businesses and individuals to save on taxes and find money in their business.
Money
10) Once you have a good grasp of above you need to stand up on your apple box and let the world know what a great company you are. But are you camera shy? No need to be. We all start somewhere. Record yourself, practice a few times recording it, rerecord making a few adjustments then pick the best out of 2 or 3 and take action and post it on social media. Video has a good response and will build your brand awareness. .
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6) When starting and over the years you plan to be in business your business plan, cash flow projections, exit strategy and marketing plan need regular review This includes writing your vision statement of if you could have it all, what would it look like. Plus your mission statement of what you are doing to set in motion attaining your vision.
WRITE DOWN YOUR GOALS
Albert is active on social media, is a speaker, a podcast guest and host, and just a fun person to get to know! Watch his episode with Julia, the magazine publisher on Positive Impact TV YouTube Channel.
http://www.acorey.com https://sociatap.com/albertcorey/
BONUS
Key to Great Days & RESTFULSLEEP SLEEPMASKS 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 EXTEND YOUR SLEEP WITH BEAUTIFUL 3D LUXURY FOAM DEEP POCKET SLEEP MASKS.
THE UNIQUE RELATIONSHIP BETWEEN SPIRITUALITY AND IMPROVED HEALTH BEHAVIORS
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!
www.selfmasterymagazine.com Spirituality
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.
by Crystal Harrell
PR Mastery Hub W I N T H E V I R T U A L S T A G E G A M E ! & G E T B O O K E D L E A R N T O S P E A K L A N D S P E A K I N G G I G S G R O W Y O U R B U S I N E S S B U I L D C R E D I B I L I T Y N E T W O R K L E T M E ' D O I T F O R Y O U ' C O N C I E R G E P O D C A S T book
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.
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.
It starts with you!
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.
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 your babies still love you!
Parenting
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4. FIND “ME TIME” WITHIN THE TASK AT HAND
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.
Connect with her on Instagram! @gladnessfactory
ABOUT THE AUTHOR
Xoxo, Breckly
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.
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.
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!
Where to start…
SEPTEMBER 2022
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The influence of yoga in our life can manifest itself in so many different ways. Yes… many people find the practice through a physical means, I also found the practice this way, but there is an awareness aspect to yoga and its ability to create space that really are like superpowers that the practice brings.
Yoga
By Johanna Godinez
YOGA BEYOND THE MAT
Last week after a Yoga class a student came up to me and commented that she was impressed at the changes that she had seen in her body but was still confused as to how to apply Yoga to her everyday life, she said “I can’t deny the ways Yoga has been making me feel physically, but the way you speak it seems like the impact can be so much greater than that.” Then she continued… “Could you share with me the impact that Yoga has had on the rest of your life?”
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Let’s be honest, Yoga has the ability to rescue us from the madness of our everchanging conditions of life. I remember when I started Beyond Asana Yoga School, the program was meant to be a corporate program for a chain fitness center, due to COVID they decided that they did not want to incorporate the program and I was faced with a new school in a time when people could not be near each other and figuring out how to market it and get students to join. The focus of knowing that this program had to get out led to all the changed needed to successfully run the program online and now we have a 200 and 300 hour program that we are using to help elevate the understanding of yoga for practitioners and hopeful teachers like.
Yoga
By Johanna Godinez, cont'd
TAKING YOGA BEYOND THE MAT AND APPLYING IT TO HOW YOU APPROACH YOUR LIFE
MAINTAIN FOCUS
A key influence that yoga has had in my life has been the ability to allow me to focus Now focus can mean many things, it has allowed me to focus on the thoughts I desire, has allowed me to focus more on the present moment instead of the thoughts in my minds and it has allowed me to maintain focus on what I desire in life, which leads to our ability to manifest those desires efficiently with the assistance of Universal intelligence.
If you have time to breathe Iyou f you have time to breathe you have time to meditate. hYou ave time to meditate. You breathe when you walk. bYou reathe when you walk. You breathe when you stand. bYou reathe when you stand. You breathe when you lie bdown. reathe when you lie down. – Ajahn –Amaro Ajahn Amaro
Yoga
By Johanna Godinez, cont'd
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ANCHOR ON THE BREATH
Our breath serves as a bridge between our bodies and our minds Oftentimes when situations arise and our emotions get triggered we respond and act based on those emotions and end up regretting the quickness with which we say or do things based on that emotional prompt. When we feel our emotions arise we can deepen our breath (especially our exhales) to a feeling of calm and to be able to manage our energetic level and therefore our responses. As we take in more oxygen and bring our thoughts to our breath, it gives us an anchor point that we may focus on as we notice our emotions shifting back to a state of calm Even though we are always breathing, the practice of purposeful active breathing, can change the perception of the situation and what it is doing through our energy, thoughts, emotions and mind space. If we are breathing, then we are alive, and if we are alive, our breath is always available for me to anchor to. TAKING YOGA BEYOND THE MAT AND APPLYING IT TO HOW YOU APPROACH YOUR LIFE
By Johanna Godinez, cont'd
As you incorporate yoga at a deeper level into your life you may notice your eating habits changing, your social habits changings, your desires and tendencies changing… You may start experiencing improved sleep patterns and a shift in your energy levels. You may begin to shift your vacations and find yourself wanting to go on Yoga retreats or wanting to find places where you can go deeper into meditation. AS your thoughts start to become more clear, your mind begins to sharpen and your entire existence begins to feel calmer, as your body becomes stronger and your mind and being more flexible TAKING YOGA BEYOND THE MAT AND APPLYING IT TO HOW YOU APPROACH YOUR LIFE
The more we become intentional with our thoughts and actions the more we gain ability to create health in our body and mind There is an obvious physical benefit that yoga poses can have, as we learn to understand and play with the edges of our bodies and become stronger and more flexible in our physical self. However, the deeper we go into the physical practice of yoga, the more we start to understand that there are other aspects we must explore deeply as well. The philosophy of Yoga is a 5000 year old subtle science that begins by asking us to know and transcend ourselves it begins with understanding Ashtanga Yoga or the eight limbed path of yoga.
The last three limbs of Yoga are meant to bring you into a state of deeper focus (dharana), so that you can get into a state of meditation (dhyana) in which you gain awareness and therefore the ability to control your thoughts patterns and the focus of your thoughts Finally deeper states of meditation lead to Samadhi or the feeling of oneness that yoga aims to bring the practitioner to A state in which we understand our ego and its purpose and begin to use it as its meant to, to protect us, not to feel superior or inferior to anything as we understand that we are all a part of the whole; here to elevate ourselves and in turn elevate others to our highest level of existence based on unconditional love.
It begins with the Yamas and Niyamas, you will begin to put more emphasis on what you do and why. Work will no longer serve pleasure or the guidelines that we adhere to in terms of how we show up for ourselves and treat others in the world. These are the actions that you take to improve yourself and serve others in the most authentic way possible. Then comes the physical practice Asana and Pranayama which are the physical movements and breathing techniques used to build strength, flexibility, health, and resilience in our physical bodies The fifth limb is pratyahara or withdrawal of the senses, it is building focus and intention from the external world into the internal experience (understanding that everything is really happening within us, not outside of ourselves).
Yoga
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Be humble. Know that there is nothing more than or less than something else; things are just manifested differently for each of us.
Find joy and contentment in everything you do. Your energy is contagious, by showing up with a high vibration, you will encourage others to find joy for themselves as well.
It is a blessing to be able to wake up feeling like our lives have meaning and purpose. As a teacher and a coach, I am extremely grateful to be able to share this with others, as it has allowed me to be in service of something greater than myself. My greatest desire is that you experience this for yourself as well. Yoga is what has kept me sane when my life has seemed utterly insane. The practice serves to give me what I require, as it grounds me when I’m needing it and it lifts me when its required. It is this practice that has shown me what is truly important in life and what encourages me to grow and evolve each day by making changes in my life that lead to a more aligned state of living.
I am forever in gratitude for the influence of the practice and philosophy of yoga, for Patanjali and the amazing teachers that have and continue to inspire me to keep practicing, and to the fellow yoga teachers and yogis sharing their energies, movements, intentions, and sweat on Yoga mats around the world, my ife would not be the same without you!
Learning to relax your body and focus your mind during class can have a great in your life outside of class: www.selfmasterymagazine.com
By Johanna Godinez, cont'd
Yoga
Yoga has the power to allow you to feel more connected to everything and a higher state of joy and unconditional love. When you really step into the full Yogic lifestyle then you also begin to feel as if you have a mission to pass on to others the practice that has led you to understand yourself and intentionally drive your life; you desire others to begin experiencing the freedom that Yoga offers as well..
Practice your ability to relax whenever you need it and wherever you are. If you find yourself under stress come to your breath and practice calming down; using your breath to focus the mind and body Share what you are learning and feeling though the yoga practice with your family and friends. By sharing you become a teacher and by teaching your understanding will magnify. Incorporate the Yamas and Niyamas into how you live your life. Be more mindful of what you are eating, how you are behaving, and how you treat, judge and experience the world around you.
Create routines in your life. Attempt to be more present and really notice what happens within you and outside of yourself.
by Adam Claxton
They can come as negative situations that will transform your life for the better.
...
WHAT'S STOPPING YOU?
I want you to think about your life right now, where are you choosing force to flow?
This is because the bad things that happen in our lives are necessary for transformation. They are filled with lessons. It is during these times when we get to exercise our greatest powers (to be cont'd)
The reason you want more and more is that you don’t realise that you are already blessed with so many things. With this comes several habits that block blessings in your life.
FROM BEING THE PERSON YOU WERE SUPPOSED TO BE
The Universe has your back!
You don’t realise that most of the time, YOU are the reason you don’t have what you want in life right now.
The Universe gives us signs and nudges every day. These are ways to guide us to move towards what we want. And what you need to remember is that these signs and nudges don’t always come in good forms.
We live in an abundant universe and you are wealthy in so many ways!
Self-Mastery
"I cannot stand the words "‘Get I cannot stand the words ‘Get over it’. All of us are ounder ver it’. All of us are under such pressure to put sour uch pressure to put our problems in the past ptense. roblems in the past tense. Slow down. Don’t allow Sothers low down. Don’t allow others to hurry your healing. It is ta o hurry your healing. It is a process, one that may ptake rocess, one that may take years, occasionally, even ya ears, occasionally, even a lifetime – and that’s OK." l— ifetime – and that’s OK." — Beau BTaplin eau Taplin
You can’t control everything in your life.
Instead, let things flow and be in your most positive state while you’re allowing things to flow. Then you will you be able to attract what’s meant for you and it will be more than you ever wished for. The universe will not give you exactly what you want, but it will provide you with what you need. Stop forcing things to happen in your life. If something doesn’t work out, don’t push it.
WAIT, BE STILL, and BE PATIENT.
1. Take care of yourself, In doing so the universe will meet you halfway. The universe hears your thoughts and what you ask for so remember this means positive as well as negative!
With that, if you’re struggling financially right now, don’t force things and don’t dwell on the lack. Instead, let it flow. Take it day by day and just do what you have to do.
Continue to send positive vibes to the universe.
F...when we are unhappy with something, we are given a chance to choose again. We are given the power of CHOICE. You have the power to choose flow over force. Stop forcing things to happen in your life, stop forcing that relationship, that job, or even that money to come to you.
I encourage you to vibrate at higher frequencies by doing things that uplift you and make you feel happy. These are the things that will put you in a positive state of mind.
2. Practice Gratitude. It is not the first time that I have mentioned Gratitude, but that’s because of the power it has.
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Ways to align yourself with the universe….
Self-Mastery
Be aware of the positive things in your life despite your financial woes. Transform and let the energies flow into your life. The money or the abundance you seek will come to you at the right time.
All you need to do right now is WAIT, BE STILL, and BE PATIENT.
3. Ask. Whatever you are thinking or need to make a decision on ask the Universe for guidance or a sign. Be specific with it and give it time, these things don’t manifest overnight but will always show up at the right time.
–
"Sometimes the people around you won’t understand your journey. They don’t need to, it’s not for them." Joubert Botha
Adam Claxton is a Certified Life Coach and a Mental Health Advocate
Live in the present
ABOUT THE AUTHOR
www.facebook.com/ adam.claxton.140
The Universe is an extraordinary subject to invest your time in to and will definitely help you resolve things that you have never fully understood. When you are going through tough times, need advice from an external source or simply want to know what will happen next in your life just know,
Self-Mastery
5. Follow your pursuit of happiness, when you are at the centre of your true alignment and doing the things you are passionate about it helps raise you energy vibration.
The Universe always has your back!
4. Forgive your past, don’t worry about the future and live in the present. The universe doesn’t like being forced and neither should you. Have you noticed that the seasons always happen at the right time? Focusing too far ahead will also make you miss what you are needing to see and do right now.
He is active on Social Media educating his followers on mindset and positivity
They are sitting in your boardroom, locker room, green room, or living room. You might not see it now, but eventually, inevitably, you will. They won’t divulge their pain until the crisis comes. They will never break their silence until forced to by insurmountable pressure. They won’t share, cry or show their vulnerability for fear they will be ridiculed, alienated and left behind until it’s too late.
There is a man you know suffering today.
The Limits You Feel Are All in Your Head
selfmasterymagazine.com Mindset
BY: MIKE SKRYPNEK
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www.selfmasterymagazine.com Mindset
By Mike Skrypnek
As our brains form in the womb, every experience builds a neural connection. After 12 weeks Aour s our brains form in the womb, every experience builds a neural connection. After 12 weeks our brains develop our physical reflexes, by 28 weeks our brains develop sensory responses to bour rains develop our physical reflexes, by 28 weeks our brains develop sensory responses to our environment. It is then that we begin to elearn. nvironment. It is then that we begin to learn. We are sophisticated biological organisms, with one very simple goal to pass on copies of Wour e are sophisticated biological organisms, with one very simple goal – to pass on copies of our genome to the next generation. To do this, we must survive to regenerate and nurture the next glife enome to the next generation. To do this, we must survive to regenerate and nurture the next life for success. The proliferation of our genes, combined with the impact of our fenvironment or success. The proliferation of our genes, combined with the impact of our environment determines how we evolve. The key is whether we receive or instill information that improves dus etermines how we evolve. The key is whether we receive or instill information that improves us and our chance for survival, or if the influences negatively affect us and our offspring. aChildren nd our chance for survival, or if the influences negatively affect us and our offspring. Children learn every single moment of every single day of their lives as they develop into adults. lEvery earn every single moment of every single day of their lives as they develop into adults. Every sensory interaction builds a neural pathway. Good and bad experiences all create responses that swe ensory interaction builds a neural pathway. Good and bad experiences all create responses that we put into place to psurvive. ut into place to survive.
Men between 40 and 60 years old are dying and creating discord in our world today at a pace and frequency that is alarming. Four out of five in all suicides in North America in that age range are men. These mid-life men have experienced depression growing 30% higher than historical rates since 2018. Beside suicide, which sits as the seventh leading cause of death, depression, anxiety and long-term stress are major factors in every single top six killers of men as well. The physiological effects and sleep disruptions are major contributors to heart disease, hypertension, cardiopulmonary disease as well as cancer.
My friend, Jed Diamond, who has served men’ s mental health professionally for fifty Myears, y friend, Jed Diamond, who has served men’ s mental health professionally for fifty years, suggests that to bring male mortality rates down to simply match the level of women, we could ssave uggests that to bring male mortality rates down to simply match the level of women, we could save 375,000 male lives in the USA alone, simply be treating their mental health challenges. 3Meaning, 75,000 male lives in the USA alone, simply be treating their mental health challenges. Meaning, more lives that could be saved than curing cancer among that percentage of the mpopulation!! ore lives that could be saved than curing cancer among that percentage of the population!! What is shocking is that the biggest mental health issues facing (and killing) men today start Was hat is shocking is that the biggest mental health issues facing (and killing) men today start as early as ebirth! arly as birth!
When experiences are Wnegative, hen experiences are negative, our emotional response is otrauma. ur emotional response is trauma.
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LESSONS HEALING
When experiences are negative, our emotional response is trauma. It can be acute, like abuse, rape, assault or even a natural disaster. It can be chronic, happening repeatedly over a long period of time such as ongoing illness, family discord and war. In combination, or by level of invasiveness, complex trauma emerges. Sexual abuse, medical trauma, neglect are examples. Whatever the experience and our resulting emotional trauma response, we have a primitive human instinct to survive, grow and maintain.
Resolving childhood trauma is not to be stigmatized, perceived as weak, or considered mental illness; it a needed response to counter extreme experiences. Those neural connections are created permanently until intentionally altered.
play out over and over, we experience strong emotions from shame and guilt to fear or anger that become catalysts for our actions.
People, who experience repetition or negative patterns in their lives that they can ’t seem to explain, very likely have underlying instincts that were solidified in childhood and designed to save them. These must be uncovered to treat and form new positive behaviors. To begin the healing process, men must learn to identify that there are strong connections between the patterns of today and the trauma of our youth. We must break our silence and share our secrets of trauma with someone we love and trust and a professional.
It is those extreme neural pathway responses that become a hindrance to functioning in nonthreatening, typical society. Cues from the world elicit our responses. Instead of supportive, our instincts limit us. The effects stay with us for life. The patterns created to protect that child at all costs, drive our behaviors. Often those behaviors are not congruent with functioning in typical every day, non-life-threatening situations. They are carried out by our brains subconsciously and can have profound impacts on our personal or business Arelationships.sthesepatterns
All childhood experiences become foundational to reinforce learning and growth. Profoundly negative situations create stress responses designed to protect us at all costs. They become hard wired into our subconscious - the more extreme, the more important for our brains.
TRAUMA reset skills
Considering the rooms we work, play, or engage in, we must encourage simple conversations by normalizing the narrative. It is up to leaders who understand the importance of dealing with trauma before it becomes a crisis, to set the tone and guide men. Make safe space. Start the conversation. Love these men.
Mike Skrypnek
Find more info at www.MikeSkrypnek.com/unlimitedworthproject Connect with me: https://www.linkedin.com/in/growgetgive/ Email me: info@mikeskrypnek.com
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If you are serious about high performance, personal growth & excellence, you must consider the personal limits you face, or unhelpful response you exhibit, as identifiable & correctable. If you have no trauma in your past or are healed, or are the loved one of someone who is struggling, then it is up to you to support an environment or acceptance and create the necessary space for disclosure and healing to proceed
CEO & Founder, Grow Get Give Coaching
The UNLimited WORTH Project Business Catalyst. Philanthropic Strategist. 9 time Int'l #1 Bestselling Author. Keynote Speaker. Men’s Mental Wellness Advocate Let’s #NormalizetheNarrative
Mindset
I’m on a mission to help millions of men & the families who love them; break the silence on their childhood trauma so can begin healing and realize their UNLimited WORTH. My name is Mike Skrypnek, I am a men’s mental wellness advocate, business strategist, coach, keynote speaker, author, and podcast host. Let’s pave the way to help the boys of today, become the great male leaders of tomorrow.
SEPTEMBER 2022 THE LIMITS YOU FEEL ARE ALL IN YOUR HEAD
By Mike Skrypnek, cont'd
Today, there are simple, effective & exceptional tools to re wire the negative trauma based neural pathways that define us, so we can experience UNLimited WORTH.
SELF MASTERY MAGAZINE See you in the Next Issue Thank You!
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