Imagine waking up to a world where every moment is infused with calmness and every breath brings you closer to serenity.
That's the promise of today's journey into mindful hypnosis, as I, Cheryl, guide you through a simple yet potent morning meditation.

This episode isn't just about finding peace; it's about weaving tranquility into the very fabric of your day, one minute at a time.

Discover a unique visualization technique that's less about conjuring up images and more about truly seeing—and being present with—the world around you. By the end of our time together, you'll have cultivated a new habit of noticing without judging, ensuring that you step into your day with a clear mind and a heart full of awareness.

Dive into the heart of mindfulness as we explore the subtle art of becoming more present in every aspect of life.
Whether you're navigating the hustle of a crowded park or seeking solace in your living room, the tools I share in this episode will empower you to effortlessly drop into a state of heightened awareness.
You'll learn to tune into the details of your environment and the sensations within your body without the haze of preconceptions. With each breath and each observation, you'll find yourself growing less judgmental and more spacious in your thoughts—a true testament to the power of integrating mindfulness into your daily rhythm.

Let's embark on this gentle journey of self-discovery together, and embrace each day with a rejuvenated, mindful perspective.

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Ever find yourself trapped in a relentless cycle of what-ifs and worst-case scenarios before an anxious event even happens? 
That's the grip of anticipatory anxiety, and I'm opening up about how to break free from this exhausting loop. 

In our deep dive into the world of stress and worry management, you'll learn to master the art of deep relaxation, discover the power of distraction, and find out why practicing these techniques during your calmest moments is your secret weapon against anxiety's sneak attacks. 
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Ever found yourself asking, "Who am I beneath all these shifting emotions?"
This year, my own query into authenticity led me to the most critical revelation of my life—finding congruence in who I am.

 Through my own experiences, including the struggles of writing a book and navigating a transformative coaching course, I unearthed the power of flipping challenges into opportunities for growth.

As the year winds down, it's natural to reflect on our paths and who we've inspired or been inspired by.
This session is more than a year-end contemplation; it's a guide to self-appreciation and discovering the core of your being. I'll share how selecting a 'Word of the Year' has been a game-changer and encourage you to explore this practice.
So let's embark on a Mindful Hypnosis journey together to uncover your most congruent self and set the stage for a year that outshines the last.

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Are you lugging around the baggage of 2023 and ready to release it all?

 We guide you through a powerful reflection and intention-setting exercise to shed unnecessary weight from the past year and make room for joy and growth in 2024.

We reveal a potent timeline exercise that helps you highlight experiences that made you shine and learn from those that didn't quite hit the mark.

All while inviting you to choose an intentional word for the year to keep you energized and focused.
Now, let's light up 2024!

 We stress the importance of focusing on experiences that infuse our lives with joy and meaning while discarding those that don't serve us.
As we show our gratitude for 2023, we also guide you on how to set powerful intentions for the upcoming year.

This journey is all about mindfulness, positivity, and the power you hold to shape your reality.

Enjoy your 2024!!!

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Could your daily routines use a sprinkle of magic?
 Discover how simple moments of mindfulness can infuse your daily tasks with intentionality and gratitude.
Together, we'll reveal a powerful technique to manage anxiety and celebrate the ordinary, reminding you to start small and find joy in at least one aspect of your day.

As the holiday season emerges, we welcome the insightful Cheryl J Reynolds to guide us in cultivating mindfulness.
 So, take a deep breath and join us, as we journey through the world of mindfulness..one minute at a time.
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Does anxiety feel like a permanent fixture in your life?
Suppose I told you it doesn't have to be.

Strap yourself in as we debunk this common misconception about anxiety
I break down the concept into helpful and unhelpful kinds, shedding light on how it affects us, and why it isn’t necessarily a life sentence.
We delve into how our brains can be rewired to break the cycle of fear and reactions, offering a glimmer of hope for those who grapple with unhelpful anxiety.

 Using the power of our minds, we can shape a better, less anxious life.

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Embrace the magic of the holiday season without the pressure of stress and exhaustion.  I'll walk with you through strategies to keep your energy levels high and anxiety low in this bustling time of year.
 My own journey of balancing socializing with solitude during the holidays offers an intimate look into the importance of self-care and conscious relaxation.

The latter part of our enlightening conversation explores the limitless power of the mind. Each of us possesses a potent tool that can dramatically shape our lives, if we only understood how to harness it. Prepare to breathe deeply and immerse yourself in a guided meditation, before diving into resources that promise to nurture your mental prowess. Don't forget to sign up for our newsletter for more inspirational content. As the year winds down, let's remind ourselves to prioritize self-care, manage our energy, and use the power of our minds to build the life we truly desire.

Resources and Links Mentioned:
Laugh Anxiety Away Workshop
Enjoy the holiday lights-a mini-meditation of reflection
Hypnosis with Cheryl 

Ever wondered why negative experiences seem to linger longer in your memory than positive ones?
It may surprise you to know that our brains are naturally wired towards negativity - but why is this the case, and how does it affect our perception and life experiences?

 We explore from personal experiences and Rick Hansen's enlightening book "Hardwiring Happiness," why we remember the bad over the good, and how media and gossip further fuel this bias. 

Don't let your brain hold you back! 
Remember, your mind is the most potent tool you have, and learning how to harness its power can help you live life on your terms. 
We share practical strategies to overcome your natural tendency towards negativity. 

What if the act of forgiving wasn’t just about others, but about releasing yourself from the burden of past regrets and mistakes?
 I'm not a huge fan of that word, but other terms might feel less loaded to you.

 Together, we'll explore effective strategies and tips designed to help you release the past and move beyond the boundaries you have put upon yourself.

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Watch this video to decrease your stress!

Ever wondered how to nurture mindfulness in your little ones?

 Walk with me on this journey as we explore how to preserve the inherent curiosity, joy, and playfulness of our children, while also shielding them from the burden of excessive adult worries.

Get ready to encourage your child's immersion into nature and the world of sensory experiences.
Expect to learn practical tips on how to promote awareness in your child's everyday life.
Let's talk about the joy in appreciating the warmth of the sun, the coolness of a breeze, or the softness of a flower.

More importantly, we'll discuss your role as a mindful parent.

After all, as role models, our children mirror us, and become like us.
 So, why not make it a beautiful exchange where we learn and grow together?

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Tired of feeling stressed out and anxious before your workday? 

I've got a remedy - a simple yet effective technique that uses creativity, silliness, and breathing.
It's time to breathe from places you wouldn't dream of! 
This fun mini-meditation will bring some humor to your day while making you feel relaxed and calm. 
 

 Harnesses the magnetic power of the heart!

 This podcast will also reduce your stress and anxiety levels, making you more aware of your body and its responses.

Trust me, it's an absolute game-changer.

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Have an answer that is not showing up? Need a direction on a new or old path?

Join me on this transformative journey that promises to reveal the answers you've been seeking.

You'll tap into the incredible connection between your mind, gut, and heart, walking through a calming environment setup that sets the stage for a gentle hypnotic trance.

Our journey doesn't end there.

We'll venture into a soothing guided meditation designed to open your unconscious mind, allowing you to tune into the information you need.

This is not just another podcast episode but a transformational journey to clarity, peace, and intuitive guidance. Tune in!

Direct link to get the Guided Hypnotic Meditation with music!

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Are you ready to work with Cheryl? 

Are you fed up with the vicious cycle of starting and stopping?
I'm taking you on a journey to break free from your habitual patterns.
Drawing from the wisdom and life journey of Anthony Trucks, a former NFL player who turned his life around after a life-changing injury, we'll explore ways to push beyond our usual stopping points and challenge ourselves to persevere for just three more weeks.

The power to change our lives lies within our minds, and it's time we learn how to harness it.

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What does mindfulness and Star Wars have in common?  More than you might think! 

Join us in this insightful journey, revealing the wisdom that can be distilled from the timeless character of Yoda. 
We delve into five profound Yoda quotes, illustrating how they can help guide you toward a more mindful and purposeful existence. 

Prepare to rewire your mind as we explore the power of decisive action, the necessity of making mistakes, and the importance of 'unlearning' unhelpful habits. 

Remember, you have a powerful mind and it can be changed to support the life you want to live. In the meantime, enjoy your day, one minute at a time.

Hugs, Cheryl 

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Let's debunk some long-standing myths about hypnosis and that it's the belief that hypnosis is a form of mind control. 
 Believe me when I say, that hypnotists are not your puppet masters, they are your guides to harness control of your own mind.

We will talk about the human mind and the role of the subconscious and its influence over change. 
We'll get metaphysical and question our own perceptions of control in our personal lives. 
And if control often seems synonymous with anxiety and fear, we'll tackle that too. 

Lastly, we will draw from the insights of the wise Byron Katie, I'll help you challenge your beliefs and implement the changes you wish to see in your life. 

Remember, you have a powerful mind and it can be changed to support the life you want to live. 
In the meantime, enjoy your day, one minute at a time.


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Do you wonder why children seem more confident than adults?

Do you find the concept of confidence elusive, something that fluctuates and isn't always in your control?
Together, we'll unravel the mystery of confidence, discussing the difference between childlike self-assurance and adult anxieties, the power of internal dialogues, and how to harness the magic of playful imagery.

We'll also discuss repetition as a tool for building confidence, using a charming analogy of wearing confidence like a jacket.

Learn about the 'Superman pose' and its role in exuding confidence, and the significance of adopting a playful approach instead of taking things too seriously.

We'll also explore the dynamic nature of confidence, how it can coexist with fear, and why that's perfectly normal.

Let's embark on this riveting journey of understanding and enhancing your self-confidence.

Put on your confidence jackets as we dive into the heart of self-assurance.

Remember, Enjoy your day, one minute at a time.

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Goal Setting. 
Achieve your goals with Hypnosis. 

Embark on a mini-hypnotic meditation to bring your goal to fruition.

Learn how to harness your mind's vast capabilities to bring your goals within reach.
You have the power to create your reality.
Enjoy this episode!

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There are four situations when Mindfulness might not be the answer and setting it aside might be the healthier option.

First, we'll explore the importance of analytical thinking and how it sometimes conflicts with mindfulness.
We'll then tackle the complexities of anxiety and fear, and how trying to force mindfulness during these high-stress moments can do more harm than good.
From there, we'll discuss the danger of using mindfulness as an escape and the need for addressing life's challenges head-on.
Finally, we’ll delve into the sensitive topic of personal trauma and why professional help is crucial in these situations.

This episode aims to emphasize the importance of the balance of mindfulness and the awareness of when you need more thought-provoking times in your life.

Resources & Links Mentioned:

For Hypnosis or Coaching  go on over to  Cheryljreynolds.com

How do I know if I'm mindful 

Are you ready to train your mind and transform your life?

Join me on a journey where the power of mindfulness collides with the magic of hypnosis, promising to bring about profound changes in your life.

As a seasoned hypnotist, I enjoy blending these two practices to create a powerful synergy that taps into your subconscious mind.

Discover how you can cultivate a healthier mindset with each episode, designed to lead you to a heightened state of awareness. Beyond the usual hypnosis and mindfulness, expect meditations and practical tips that will help you calm your mind, declutter your thoughts, and improve your overall well-being.

Release your inner potential every Tuesday, with bonus content occasionally dropping on Fridays or Saturdays.

Remember - Be mindful one minute at a time.
 
New Podcast starting October 3, 2023

https://www.cheryljreynolds.com/podcast-reboot/ 
Newsletter Sign-up Link!
CherylJReynolds.com 

37-Silence is powerful and it can bring us into a state of mindfulness

Let’s take a pause for silence 

Silence… the lack of noise, the lack of chaos and loudness. 

Now when I talk about silence, I'm definitely not talking about external noise.

Life has got busy as less connected. 

It seems that we've gotten louder and louder. 

When we can become mindful and present, we can find a bit of silence and stillness. 

This is when we notice that there are spaces between our thoughts. 

When there is a sense of calmness and stillness, it almost feels beyond spaciousness. It feels open and intense, yet peaceful. 

It also helps to make our minds feel more at ease. 

Plus it gives us a reprieve from our busy day. 

So how do you go about finding this silence? 

Now some people have a hard time quieting their minds down or it makes them feel better having all that noise. 

Some of it is learned behavior and sometimes it's a sensory issue. 

But we can find our own version of silence within a busy world that can bring us some peace. 

Personally, I need to have the external world quiet so I can just sit and listen. 

You can do this too. 

Connect with your inner stillness. 

Instead, you're allowing thoughts to come and go, and the more you do this, the more space you'll find between these thoughts and the more silence you will perceive.

So do tell me.

How do you quiet your busy mind? 

Take a deep breath in and exhale

So, before I go, listen closely and remember this ONE one thing. 

Your future is a thought, your past has passed, but your now is always here. 

Be mindful-one minute at a time.

Hugs, Cheryl 

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36-Sometimes mindfulness just feels difficult. 

It comes and it goes, and it's very fleeting at times and we struggle. 

Even I have trouble with fleeting mindfulness so you’re not alone. 

Most often, when I have to do a podcast, I have to do a lot of thinking about what I want to talk about what I want to say, what I want to get across, and it pulls me out of mindfulness. 

Life in general can pull you out of mindfulness as well. 

We get caught up in our lives and where we're going, what we're doing, and what we want to accomplish, and we get busy. 

When mindfulness gets difficult or fleeting, sometimes we forget to give it the attention it deserves. 

Plus when you're not used to being mindful, you have to train your brain to go there. 

Sometimes we try a little bit too hard.

Often we think, we’re not doing it right but when it comes down to it, mindfulness is just an open state of curiosity.

Super curious about what is around you, super interested in what is happening right now.

Curiosity will help you shift into mindfulness. 

It’s so simple it's overlooked as being difficult. 

So the next time you feel as though you're getting stuck, and you can't get mindful. 

Just take a few deep breaths, and settle yourself into that breath. 

And when you open your eyes, just be curious and open. 

Just allow this process to happen naturally.  

Oh, Marvin the crow says “hello” too. ( you’ll hear him on the podcast) 

Take a deep breath in and exhale

So, before I go, listen closely and remember this ONE one thing. 

Your future is a thought, your past has passed, but your now is always here. 

Be mindful-one minute at a time.

Hugs, Cheryl 

P.S For the summer, the podcast episodes will be decreasing from weekly to every other week until the fall. 

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Grounding is a way to put you in the here and now. 

To settle your body to balance you out.

 If you think about it, this earth is like a giant magnet and we are rotating super fast as gravity pulls us down. It’s pulling us down into the earth. 

There are many ways to ground and this is just one of them. 

If you can go sit outside, but if not then find your favorite chair and enjoy grounding in the here and now. 

JUST don’t listen to this while driving. 

Take a deep breath in and exhale

So, before I go, listen closely and remember this ONE one thing. 

Your future is a thought, your past has passed, but your now is always here. 

Be mindful-one minute at a time.

Want "just" the grounding without everything else? Go HERE!

Hugs, Cheryl 

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Keywords used

mindfulness, mindful, present moment, one minute of mindfulness, presence, calm, relaxing, spaciousness, awareness, podcast, meditation, guided meditation, meditate, grounding, ground 

34-Let's be present with the people around us. 

Extend your mindfulness with those you love and even those you don't.

Being mindful around others helps you to build up better connections and it also allows you to learn to accept the person for who they are, not what or who you think they are.

The person in front of you is who they are right at that moment in time, not their past or future, nothing else matters.

The next time you're with somebody, be present with them… just notice them.

It's just a little exercise in being mindful with somebody else and a way to get to know yourself a bit better in the process. 

So go out, meet some people and be mindful. 

Take a deep breath in and exhale

So, before I go, listen closely and remember this ONE one thing. 

Your future is a thought, your past has passed, but your now is always here. 

Be mindful-one minute at a time.

Hugs, Cheryl 

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Self-care is important for your mind, body, and soul. 

Self-care can be improved by focusing on four mindset shifts

For a long time, my self-care routine consisted of having a cup of coffee and relaxing on the porch. Well, it’s not really a porch, more like a tiny landing. 

But, as I went on in my little coffee bubble, I didn’t see self-care as anything important until I was feeling like I wasn’t taking care of myself. 

So, the powers that be say that self-care is all about eating healthy, sleeping well, and taking care of your body and your mind. This all ties into preventive care as well. 

Self-care to me is less about the physical body and more about our mental state. Where the brain goes, the body will eventually follow. 

How to expand your self-care?  Here are four suggestions...

 Have strong boundaries Be true to yourself Find your happiness Add Mindfulness to your self-care

Let me ask you, what is your favorite self-care routine?

Take a deep breath in and exhale. 

So, before I go, listen closely and remember this ONE one thing. 

Your future is a thought, your past has passed, but your now is always here. 

Be mindful-one minute at a time.

Hugs, Cheryl 

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This podcast is about feeling a loss of control and a few suggestions to help you feel less frustrated, less stressed, and more in control even when you feel like you have none.
  

So, before I go, listen closely and remember this ONE one thing. 

Your future is a thought, your past has passed, but your now is always here. 

Be mindful-one minute at a time.

Hugs, Cheryl 

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 A walk through a garden that you imagine on a beautiful day.

Connecting with nature on a deeper level is so relaxing and eye-opening. 

Walking around a garden also puts us in that state of mindfulness. 

We feel the flowers take over our senses and we become more aware of the energy that this garden brings. 

So today, I decided to do a little mini-meditation for you.

You start on a path moving closer and closer to your garden, then you'll enjoy the colors of the flowers, the feel of the wind on your face, and connect to the energy of this garden. 

You'll also find a few garden treasures too. 

You can imagine whatever garden you like or you can focus on the one I discuss here. This is all about using your imagination or your visualization. 

Either way, this will become your garden. when you go back to it, it will change as you do 

So sit back, get comfortable, put the headphones on your earbuds, and go with me on a little journey. 

And, disclaimer, please do not drive while listening to this recording. I want you to be safe

Take a deep breath in and exhale

So, before I go, listen closely and remember this ONE one thing. 

Your future is a thought, your past has passed, but your now is always here. 

Be mindful-one minute at a time.

Hugs, Cheryl 

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30-So how can being mindful for just a few minutes a day change your life? 

Here are the four benefits of short, tiny minutes of mindfulness that you can do anytime or anywhere. 

So the topic today is pretty obvious. One minute mindfulness is even in the title. I know I'm so subtle, right?

The initials for One Minute of Mindfulness are OMOM which I thought was just so cool. And no, I didn't plan it that way. 

I came up with the title one minute of mindfulness back in 2012, when I was trying to become a little more spiritual and really mindful at the time, my attention span was crap. And I was overthinking everything. And I was also starting to get some more anxiety and worry. 

I just felt like I was missing something, the simplicity of life, the joy of life, the ability to be mindful and be present. 

As they say, as you get older life goes by faster. 

And I really believe that it's so true. 

Do you think so? 

So how can being mindful for just one minute change your life? 

Four benefits to one minute of mindfulness practice 

1. Tiny is powerful

This all comes from tiny habits, and doing anything in small increments bypasses your critical overthinking mind. You become mindful almost by default because your brain is not getting in the way of what you're doing. 

2. Mindfulness can help you be okay with where you are 

Mindfulness does not remove difficulties in your life. You don't go around like a unicorn with rainbows shooting up your ass and all hippy happy.

It helps you to remove future worries and stop you from dwelling on your past issues and past concerns. 

3. You gain a better perspective

You become more aware of how your mind works and how you process information. And when you can understand that, you'll laugh at how crazy your mind is. 

(crazy not being a clinical term)

4. You actually slow down

You become more present and more aware, and more engaged and everything becomes more spacious. There is a deeper connection here.

How to start One Minute of Mindfulness 

Give the one minute of mindfulness or try, start five seconds set up thirty seconds, then I suggest three times a day, morning, noon, and night. 

There are 1440 minutes in the day, you can spare three…Yes three of them. 

Take a deep breath in and exhale.

So, before I go, listen closely and remember this ONE one thing. 

Your future is a thought, your past has passed, but your now is always here. 

Be mindful-one minute at a time.

Hugs, Cheryl 

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I’m not talking about personal space, I’m talking about the space that is around you, me, and everything. 

Yup, it's all about space 

Most of us fail to even realize that space is the biggest thing in the room and it's right in front of our nose.

So big, an elephant could fit in it. 

Talk about the elephant in the room! 

 Space is everywhere and you are part of this space. It supports and connects us to this big beautiful world. Within space, you'll notice that everything is defined in a spatial perspective sort of way.

"Space is the bridge that links you and me." 

-Cheryl 

When you recognize space, you actually become more mindful, more aware of the connection between everybody and everything. 

Enjoy this mini-meditation to show you how "space" works and it will bring some gentle awareness to the space around you. 

Remember, don’t drive or do anything where you need to think while doing this meditation. 

Enjoy it!!

Take a deep breath in and exhale  

So, before I go, listen closely and remember this ONE one thing. 

Your future is a thought, your past has passed, but your now is always here. 

Be mindful-one minute at a time.

Hugs, Cheryl 

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28-Did you know that it’s good to feel sad?

THE EMOTIONS OF SADNESS ARE NOT ALWAYS A BAD THING. 

Feeling sad? Down? Gloomy? Melancholy? 

Some of us have these days and if they don’t last, then they are not bad. 

Disclaimer… if you are really sad, depressed, or suicidal please seek help. 

We all have days, when we just feel melancholy, under the weather, sad, miserable, we just want to be left alone, we don’t want to do anything, be around anybody, see anybody. 

I had one of those days a couple of weeks ago when I just fell out of sorts.

I stayed in bed, I read a book, I hung out with my cats, and the following day I was fine. 

We’re always trying to run away from the bad things that are happening in our lives and run towards the good things. We never just allow ourselves to feel the tapestry of emotions that we have.

We don’t always have to be happy people. 

Sometimes it is acceptable and good to be a bit sad. 

It allows us a reprieve, the downtime of sorts. 

It also gives us perspective as we can see the good things clearer.

We appreciate things easier. It’s the yin to our yang, the day to our night. The up to our down. 

It is natural that we have those days of melancholy. And it is normal. And it is perfectly okay to allow yourself to feel that way. 

Sometimes we don’t know why we’re sad. We have no answer. 

We just feel off like something is missing or not right or not connecting or clicking. 

And there are times when we really don’t need the answers. We just need to feel it, be with it, and embrace it. 

THE WOMAN IN THE WINDOW STORY

My suggestion is if you’re going to be sad, then do so mindfully. 

Feel what you’re feeling. Recognize where this feeling is located or where in your body this sensation is coming from. 

Are you so sad, you want to cry. Then cry. 

Give yourself a deep hearty cry. 

Don’t try to move it away or push it away or change it in any way. 

This is not the time for evaluation of “why” you’re sad. Analyzing is for another day. 

So the next time you’re having a miserable day, be grateful that you have the ability to feel all the tapestry of emotions in your life even if you can’t “see” the problem. 

Acknowledge it and allow it to pass through so that we can go on to another day. 

Take a deep breath in and exhale

So, before I go, listen closely and remember this ONE one thing. 

Your future is a thought, your past has passed, but your now is always here. 

Be mindful-one minute at a time.

Hugs, Cheryl 

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27-Clear your mind with a brain dump 

It's like a spring cleaning and decluttering for the mind and it can bring your focus, clarity, and calm

It’s like a spring clean for your brain. A “decluttering” of your thoughts. And it’s highly effective when done properly. 

Our brains are not meant to remember tasks and lists. 

In this episode, I discuss how to do a proper brain dump and a few things to consider to make it fun, purposeful, and effective.

It’s fun to see what you forgot and to then look down to see what you remembered. 

Mindfully of course. 

Take a deep breath in and exhale. 

So, before I go, listen closely and remember this ONE one thing. 

Your future is a thought, your past has passed, but your now is always here. 

Be mindful-one minute at a time.

Hugs, Cheryl 

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26- Lookup, gain perspective and calm your busy mind.  

Looking up to the sky above you can literally change your mind.

So we have been told to look up our entire lives. Hold your head high, chin up. Make sure you look up and have good eye contact. Don’t slouch. 

I’m going to talk about looking up literally.

Before I get into this topic, I grew up in the ’70s. A Gen-Xer and we were given some “interesting” childhood stories to read. One of them was ‘chicken little.' 

It gives looking up a whole new perspective. LOL

Beyond that unnerving fairytale, we are constantly looking down. 

At our phones, at our feet, as we walk. The constant looking down pulls in, makes us smaller. 

Take a moment and do this 

 Let your body straighten up, chin off chest, shoulders back, lift your head. Let the energy flow naturally through your body. 

Just take a few breaths and settle into the moment. 

Looking up can bring a feeling of spaciousness and expansion.

There is also a feeling of connection to the sky above. We feel “under it” and part of it. This awareness can bring a sense of belonging to something bigger. 

And when we see things that are bigger than us, it stretches us to reach for it, to find our own potential. 

How much could you accomplish if your mind was as spacious as the blue sky above you? 

Let’s talk about the ‘blue’ sky. 

Looking up can put you into a meditative state especially if you are watching a few clouds go by. 

Blue as a color is spacious, and it brings a sense of serenity and tranquility to our senses. 

There is power in looking up. During the day and at night. 

Take a deep breath in and exhale.

So, before I go, listen closely and remember this ONE one thing. 

Your future is a thought, your past has passed, but your now is always here. 

Be mindful-one minute at a time.

Hugs, Cheryl 

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25-Should you be happy?  The pursuit of happiness is our downfall, here's why. 

I want to talk about happiness and the five myths that many people believe. 

Everyone's definition of happiness is different. 

We have a few beliefs that have been ingrained into our minds and these beliefs might not be all that true. 

We all want to be happy. 

As Americans in the second paragraph of the first article in the Declaration of Independence contain the phrase "Life, Liberty and the pursuit of Happiness".

 So, we have this, right? 

Happiness is what we all want. Ask anyone. I “just want to be happy” is what you hear. 

There are almost 1 billion searches on google for happiness and most of us are still not finding happiness. Why? 

Here are the five myths

We will start with the first thing I talked about. The pursuit of happiness.

Myth One

Happiness is something you pursue. 

When you pursue something, you are trying to chase it, catch it, and/or follow it. 

Happiness is not outside of you. 

Myth two

I can be happy all the time. 

Happiness is not your natural state of being, Mindfulness is. Happiness is an emotion and our emotions change and fluctuate all the time.

 The idea is learning to be ok with what is happening in the now; being aware of your emotions. When you are sad, angry, happy, frustrated. 

Myth three

I can control how happy I will be. 

You can control your outlook, actions, and how you respond to situations. 

But our reactions to difficulties or situations can be multifaceted. To ignore the bad, or uncomfortable and try to put a happiness bandaid on top of it will cause more problems. 

Myth four

Happiness means feeling good.

You must be overjoyed, excited, and jumping for joy to be happy. 

Not everyone feels happiness the same way. Some people are bubby, but some people have a neutral stance. 

Myth Five

I’ve never been happy, so I can’t be happy now.

This comes down to understanding what happiness is for you. 

Remember, looking at the past for what you should be now is comparing.

Take a deep breath in and exhale

So, before I go, listen closely and remember this ONE one thing. 

Your future is a thought, your past has passed, but your now is always here. 

Be mindful-one minute at a time.

Hugs, Cheryl 

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Why do we focus on our breathing when it comes to mindfulness? You can’t escape breathing. 

It is mindboggling how often we breathe. We might as well be mindful of doing so. 

Think of these mind-boggling statistics

Say WHAT? I told you it was mindboggling!

Breaths are part of our Autonomic nervous system, which means it does it on its own. This is good because if we had to focus on it, we would get nothing done!

BUT when you do focus on it intentionally, it will activate certain places in our brain that increase our attention and our body awareness. 

Focusing on our breathing regulates our nervous system which can calm us down and make us feel better.

The anchor

There are a few reasons, but mainly it is what we call an anchor. It’s part of you. You can’t live without it. Because it has the ability to be automatic, and something we can control, it allows us to settle into it.

Breathing is always with us. It doesn't go anywhere. You can't escape it, you definitely need it. 

We're always chasing things. 

We're trying to move towards something that we want to obtain whether it be a better job or a better life, or we're trying to move away from something like pain or hurt. 

Breathing is something that always pulls you back into the present moment. 

Again, it is an anchor and it brings us directly into the now. It also brings us into what I like to call body awareness. 

When you become more aware of your body, you're not in your head. 

You're also not just focusing on your breathing. Instead, you are focusing on the “art” of breathing. The in and out movement. 

You become more aware of your chest rising and falling, and the subtle movements of your body as you breathe. You become more interoceptive- aware of your internal body. 

This helps to make you more mindful. 

It also helps you to navigate the space you are in and the connection to your external world. 

You become more aware of the subtle changes in your body which are important for your health and wellbeing. 

Want to know more about how to integrate your breathing with your mindfulness practice AND get a nice breathing meditation?

Grab the Breathe video and audio below.

Take a deep breath in and exhale

So, before I go, listen closely and remember this ONE one thing. 

Your future is a thought, your past has passed, but your now is always here. 

Be mindful-one minute at a time.

Hugs, Cheryl 

and Mindfulness and Meditation are similar, but they do have their differences

Mindfulness expands as it’s something you can do all the time.  

 Mindfulness includes active and passive outlets. 

You can be mindful of washing dishes, talking to friends, driving, and exercising. Yoga is also about being in the present moment through movement. 

What IS Mindfulness?

Mindfulness is a state of when you are completely aware and present in the moment without judgment. 

The best way to capture moments is to pay attention. This is how we cultivate mindfulness.

-Jon Kabat-Zinn

What IS meditation? 

The definition of meditation is to think deeply or focus the mind on something for an extended period of time. 

Meditation is more “active” in the brain than mindfulness as you may not be “in the present” moment.

 It can include contemplation, reflection, chanting, breathing, body awareness, thought awareness- which means watching your thoughts, and it can also, often contain mindfulness.

So, now that you know the differences, what do you prefer? Mindfulness practice or Meditation practice. Or should I say both?

Take a deep breath in and exhale

So, before I go, listen closely and remember this ONE one thing. 

Your future is a thought, your past has passed, but your now is always here. 

Be mindful-one minute at a time.

Hugs, Cheryl 

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This is a difficult time for everyone, especially the people in Ukraine who are in this war. 

This episode is for us who are on the sidelines looking from an outside perspective who also feel overwhelmed and a bit helpless watching what is happening. 

During these times the world can feel heavy with the weight of all this tragedy upon our shoulders. It can be difficult to deal with the full range of emotions that are flooding in.  

It’s surreal and feels out of sorts. 

I was watching the news the other day when they mentioned the first bombing and it made me gasp and shook me in disbelief. 

If I am feeling this overwhelmed at times and have a sense of helplessness and frustration, you might be feeling that too. 

It makes all of the situations we are dealing with in the US pale in comparison. 

Now, before I continue, I am coming from the perspective of a Mindfulness coach, a registered nurse who has been a trauma nurse. I have seen horrific injuries from all different perspectives.

All of these experiences shape my decision and how I view this situation. 

It’s perfectly normal and it's okay to shed a few tears or be sad, frustrated, mad, scared, helpless, or even feel anxious or depressed. Seek help if this is the case. 

Recognize what you're feeling is valid, and it’s just as important to feel it. 

It seems the biggest emotion most of us are feeling besides sadness is helplessness. 

This makes it feel as though we can’t help in a meaningful way and that thoughts and prayers aren’t enough.

I get it, this is my frustration right now. You can take that frustrating energy and do something.

Action Suggestions

See shownotes for more suggestions 

If you have a few suggestions, let me know, I will be happy to provide them here. 

Taking care of yourself 

Check-in on yourself and make sure that you're channeling your emotions in a healthy and helpful way, and not harmful to yourself or others. 

Keep perspective too. 

Life is a string of seconds and minutes. You can only deal with life one second at a time. Breath into mindfulness and be present as much as possible, and consider where you are at.  

Take a deep breath in and exhale

So, before I go, listen closely and remember this ONE one thing. 

Your future is a thought, your past has passed, but your now is always here. 

Be mindful-one minute at a time.

Hugs, Cheryl 

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 Let's be mindful and watch our thinking.  

As you become aware of what you are thinking, you can then let the thoughts go...easily.

It's time to watch your thoughts that are floating around in your head.

I know it sounds kind of weird saying "watch" the thoughts in your head because everybody thinks differently. 

When it comes to thinking, some people hear a narration, some people see words, others may see a movie, but how you think does not matter. 

What matters is how this 'thinking' is serving you.  

In this mini-meditation, you can notice your thinking so you can be aware of what you're thinking and what type of thinking you are doing. 

By watching your thoughts you can begin to change them. And over time you will notice more space between the thoughts which will bring a sense of spacious awareness and calm. 

It's time to let those thoughts that don't serve you go.  

Just enjoy the process. And by all means, don't overthink it.

So, before I go, listen closely and remember this ONE one thing. 

Your future is a thought, your past has passed, but your now is always here. 

Be mindful-one minute at a time.

Hugs, Cheryl 

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Love is important, just as important as self-love

It’s February and love is in the air. So let’s breathe it in and infuse yourself with some self-love

This podcast episode is about feeling self-love and finding appreciation for yourself. 

We beat ourselves up all the time, we think negatively about ourselves, we punish ourselves and we don't give ourselves the respect that it's due or the admiration that is due. 

You are stuck in the body and the mind of who you are.

 You can't get out of it. 

 And it’s better to decorate it with love and self-appreciation and kindness and awareness and simplicity and mindfulness of course than it is to decorate it with negativity and self-loathing, and hurtfulness and harm. 

Learn to appreciate that you are everything you need to be right here, right now at this moment. 

You deserve self-love. 

I want you to look at the things that you love.

Take that feeling and pull it inside. 

Let that love that you send out to something else be reflected back within you. 

Pull it in, take it in and hold it. 

Appreciate the simplicity of this act. 

Lastly, I want to say I truly appreciate you listening to this podcast, and I send you love today wholeheartedly with no expectations in return. 

Have a lovely day. 

Take a deep breath in and exhale

So, before I go, listen closely and remember this ONE one thing. 

Your future is a thought, your past has passed, but your now is always here. 

Be mindful-one minute at a time.

Hugs, Cheryl 

P.S Don’t forget to also spread the love! Share this podcast with your family and friends. Thank you. 

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You want to meditate, but you're not sure how to start?

I have three ways I’ll share that will be different than what you think.  

I love meditating. I always feel better and it calms my mind and gives me perspective. 

Meditation brings your mind to an alpha state of the brain, however, you go into and out of this all the time.

 If you find yourself daydreaming or focusing deeply on something you enjoy- this is the alpha state.

1. Ritualize your practice. 

Your brain likes habits. It creates habits out of everything because, well, it’s lazy and it’s easier to create a habit than do it fresh over and over again.

You can start simple by taking two deep breaths, closing your eyes, and then it’s time to meditate. Whatever puts your mind in the ready state is good. 

Your ritual can be simple or elaborate, just make sure you use it every day to start. 

It takes around 66 days to put a solid habit in place. 

2. simple technique before you meditate to help to calm the mind. 

Expand your peripheral vision. this technique is exactly as it sounds. Purposefully expand your peripheral vision out to the side as far as you can go. Relax, close your eyes and do it again. This time, imagine or visualize expanding it all the way around your head.  

This technique brings you into an alpha state before you even begin meditating.  

Now, take a deep breath in and close your eyes to begin meditating.

3. Consider a different type of meditation 

Not good at sitting on the couch? 

Maybe you need a meditation that is more active. 

Meditation can be anything that gets you into the“zone”, where time flies and you feel connected to your heart and headspace. 

This activity may not be meditative in the usual sense, but it changes the brain the same way. Those relaxation alpha waves can put you in the moment and that is right where you want to be. 

 I have provided a few guided meditations on this podcast, the most recent one was when we took a relaxing walk down the ocean’s edge. 

Do tell me?What is your favorite kind of meditation? 

Post at the webpage shot notes or send me an e-mail 

Take a deep breath in and exhale.

So, before I go, listen closely and remember this ONE one thing. 

Your future is a thought, your past has passed, but your now is always here. 

Be mindful-one minute at a time.

Hugs, Cheryl 

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Sharing a podcast blooper for your amusement. 

Podcasting can be fun, hard work but it can also be silly.

I wanted to do something fun. Life is too serious at times and we can all use a giggle or two.

 Besides, I love to laugh. It’s how I connect to people and how I know I am on the right track. 

When I am laughing and giggling, all is good.

This episode is where I share a few podcast bloopers. Behind the scenes so to speak.  Enjoy the humorous side of podcasting. 

The first one is me trying to get my podcast started with my traditional "Welcome everybody to the One Minute of Mindfulness Podcast. I’m Cheryl Reynolds, your host…."

It wasn’t happening. LOL

The second one was me trying to do a Video Podcast. Ummm… not working all that well. I decided to do the podcast and a live video every week.  Maybe I will marry them later, but for now, they are separated. 

The third blooper is me recording and my office manager bailey running through paperwork that I put on the floor because it wouldn’t fit on the desk with all of the podcast pillows. Bailey is one of my cats, and for the most part, he just hangs on the desk while I podcast, but today he wanted to play when I wanted to podcast.

The last one is when I am in my mom’s closet podcasting. My house is very echoey-as you can probably tell from a few episodes, so I used her closet a few times.  

The sound quality is awesome in there but my butt starts to hurt and my feet always fall asleep (sitting on the floor at my age holds a few challenges)

 Anyhoo, it was a long day and I got laughing.

If you like these blooper episodes, let me know and I will do more of them. 

In the meantime...

“Laugh at yourself-then you’ll know at least one person finds you funny.” 

Take a deep breath in and exhale

So, before I go, listen closely and remember this ONE one thing. 

Your future is a thought, your past has passed, but your now is always here. 

Be mindful-one minute at a time.

Hugs, Cheryl 

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ENJOY THIS CALMING MEDITATION AS YOU WALK ALONG THE OCEAN SHORE 

THE OCEAN IS SOOTHING AND CALMING AND CAN RESTORE YOUR SOUL

I now live in the mountains. But not always. I lived about a quarter-mile from the beach most of my life. I love the ocean and love sharing its wisdom with you.

Imagine the ocean. The sound of the waves moving in and out, the spacious sky, the salty air, and the feelings of the sun on your face and your feet in the sand. 

Feels so good. 

Well, in a moment I am going to bring you on a wonderful ocean meditation. 

But before I do, I want to tell you a little bit about the ocean. 

I am no oceanographer but I do know one. LOL This will be short and very basic.

The ocean is good for our soul. 

That’s it. 

Teasing. 

The ocean expands our senses and our mind and they say that the sound of the ocean waves promotes an alpha state which causes a relaxed state of calm. 

Plus there are a lot of negative ions (this is a good thing) in the air which boosts the serotonin in our brain. 

Serotonin is the happy chemical-the feeling of well-being. 

So even though you won’t be at the ocean shore during this meditation, you can still benefit from the results. 

Enjoy the meditation and don’t mess with the seagulls. 

CALMING MEDITATION AT THE OCEAN SHORE

( go to the webpage for the entire meditation)

Take a deep breath in and exhale

So, before I go, listen closely and remember this ONE one thing. 

Your future is a thought, your past has passed, but your now is always here. 

Be mindful-one minute at a time.

Hugs, Cheryl 

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A story of a Professor teaching his students a lesson in life 

An inspiring story about what’s important 

The Mayonnaise Jar, or Jar of Rocks. They’ve been called both. This is an inspirational story and if you have never heard of it, you’ll enjoy it. If you have, well I have another takeaway to add at the end. 

I’ve always called it the Mayonnaise jar even though I do prefer salad dressing. LOL 

This is a wonderful analogy of life with a good lesson to boot taught by a professor to his students. 

Mayonnaise Jar Story 

 He proceeded to fill up the jar with rocks until he could fit no more. He looked at the classroom and asked his students if they agree that the jar is full. 

The teacher then picked up a box of small pebbles and poured them into the jar with the rocks. The pebbles filled all of the openings in between the rocks. 

Now the teacher picked up a bag of sand and poured it into the mason jar. He asked the class again if the jar was full. 

Finally, the teacher pulled out two coffees from under his desk and poured both of them into the jar filling the empty space between the sand. 

The teacher until the laughter stopped. "I want you to recognize that this jar represents your life," he started. "

The rocks represent important things. 

The pebbles represent the other things in life that matter, such as your job, house, and car. 

The sand---that is everything else. 

The same goes for life. 

Pay attention to the important things in your life.

Before the students left, one shouted out. "You never mentioned what the coffee represents!"

The professor smiled and said, "Well I'm glad you asked. The coffee just shows you that no matter how full your life may seem, there's always room to have a coffee with a friend."

I love this story. I thought you might too. Sometimes the story ends with a beer, but if you know me, I love my coffee. Speaking of coffee, check out the episode about mindfully drinking it. 

Where does mindfulness fall in this story? 

Mindfulness IS the jar.

 It contains everything inside it. And just like glass, it can reflect your life back to you. It’s also the sum of all the parts. 

Oh, and don’t forget to toss in a bit of glitter. 

It takes up no extra space, it permeates everything and makes everything colorful and it will make your life sparkle even more. 

Take a deep breath in and exhale

So, before I go, listen closely and remember this ONE one thing. 

Your future is a thought, your past has passed, but your now is always here. 

Be mindful-one minute at a time.

Hugs, Cheryl 

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 Episodes linked:

Intuition can be increased, and you can do it with these three easy suggestions 

YES, THE RATIONAL MIND IS IMPORTANT, BUT IT IS NOT ALWAYS ACCURATE WHEN IT COMES TO NAVIGATING THE WORLD.

Intuition. One of my favorite topics. Right up there next to  Mindfulness. 

I love “intuitive nudges”. “Gut instincts” “intuitive flashes”, that “6th sense” and just the plain ol…” I know something is not right, or off but I can’t put my finger on it.” 

WHAT IS INTUITION? 

The two things intuition doesn’t have are facts and data.

Intuition is a sense of internal knowing about a person, event, situation, and yourself. 

Theories about how intuition works.

I’ll give you my theories. 

I believe intuition is based in the subconscious mind. And our subconscious mind has seen everything in our life although it filters most of it. 

Another reason is you have the same chemicals in your brain that you have in your gut. 

Lastly, in my opinion, there is a higher universal power that has your best interest in mind which can guide you if necessary.

 Intuition is basically knowledge of something without understanding why you know it.

They say your first “gut” reaction is usually right on, but intuition is like a muscle, if you don’t use it, it will atrophy, and if you use it, it will get stronger and much more powerful. 

So how do you increase your ability to use your own intuition? 

First, I closed my Hypnosis Office because of an intuitive nudge. (Listen to the Podcast for the full story.)

HERE ARE THREE STEPS TO GET YOU STARTING TO TRUST THAT INTUITION OF YOURS. 

If you are “thinking” you aren’t intuiting. Yes, that is a word!  Intuition doesn’t come from the thinking mind. Trust yourself. How do you learn to trust? Start making a list or journal every time you have an intuitive nudge. Write it down.  Pay attention to feeling “off” about a situation. A situation or event that doesn’t fit right. This is the kind of situation you start waffling over. 

This is important so pay attention:

One of the reasons we don’t “want” to trust our intuition is because it usually shines a spotlight on something you don’t want to know about. 

Tell me. If you have a story to share about a cool intuitive nudge, I would love to hear it. 

Take a deep breath in and exhale.

So, before I go, listen closely and remember this ONE one thing. 

Your future is a thought, your past has passed, but your now is always here. 

Be mindful-one minute at a time.

Hugs, Cheryl 

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Mindfulness can be a struggle for many people especially if you have never practiced it before.

It’s not easy for everyone and we are going to talk about that today. 

Even though it’s a natural process, when you’re not used to it, it can feel foreign to you. 

It’s no different than me telling you to take a sip of water. But how do you do that if you’ve never used a cup before?

1. DO YOU UNDERSTAND WHAT MINDFULNESS IS?

2. ARE YOU TRYING TOO HARD? 

3. ARE YOU FEELING BORED OR UNINTERESTED? 

4. DO YOU HOLD A BELIEF THAT YOU CAN NEVER BE MINDFUL? 

5. ARE YOU EASILY DISTRACTED? 

So, before I go, listen closely and remember this ONE one thing. 

Your future is a thought, your past has passed, but your now is always here. 

Be mindful-one minute at a time.

Hugs, Cheryl 

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YOU have a badass superpower and it’s in your overthinking mind 

I have 5 reasons to support this!

Superpower, overthinking, and mindfulness?

Really Cheryl? Have you had too much eggnog? 

Before I get into this talk, let me clarify a few things. 

First off, I'm not talking about overthinking which is debilitating. That's a whole other cup of tea. 

I also know that our approach to overthinking makes a huge difference in how we feel about it.

So, start appreciating this amazing gift that is really trying to support us. 

Take a deep breath in and exhale.

Here’s why…

When you appreciate something, you take care of it. 

Us overthinking are always trying to not overthink. But what happens, we end up overthinking the overthinking. 

I have 5 reasons to support your badass brain. 
 

Creativity Problem Solving Observation skills IntuitionSelf-evaluation

Reframe your overthinking mind

Now it’s your job to reframe how you view your overthinking mind. 

Appreciate the benefits, be in gratitude for your creativity, your intuition, your ability to see things others can’t. 

And while you are enjoying being a badass overthinker remember that you still need to take breaks. 

This is where mindfulness comes in. 

You can’t dance or sing without resting. Or read a book without resting our eyes. No different from thinking. 

The mind needs time to rest, rejuvenate and process information. 

Use the OMOM to give your mind a reprieve. Put some space between your thoughts so you’re not overthinking ALL The time.

It’s like taking a mini-vacation from overthinking. 

Recap:

5 reasons you are a badass Overthinker

CreativityDecision makingObservation skillsIntuitionSelf -evaluation

Now…the next time someone tells you, you're overthinking too much. 

Remember how amazing you are. Stand tall, be proud, and tell them. 

That’s right. It’s my superpower and I’m a badass overthinker.

 Be proud! You got this!

Tell me what is your overthinking superpower? What is your gift? 

Take a deep breath in and exhale

So, before I go, listen closely and remember this ONE one thing. 

Your future is a thought, your past has passed, but your now is always here. 

Be mindful-one minute at a time.

Hugs, Cheryl 

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A simple way to start a mindfulness practice 

It will take you no time, but the little time you do take will be invaluable to your life. 

This is less about learning and more about not thinking. 

You can see the previous where I talk about why I don’t care for new years resolutions here. 

So when it comes to creating a “new” practice around the new year, I do appreciate that there are many people who want to start over fresh and get new practices and old ways of thinking pushed behind them. 

So, if you're not aware, Mindfulness is...

Present Moment. Being in the now. Awareness without judgment. 

 They're all the same. So, if you want to become more mindful, I have one simple way to start your mindfulness practice. You’ll feel so much better if you do.  

How do you start a mindfulness practice that you can do easily? 

I am going to give you one suggestion, but first I want to tell you how I view Mindfulness. 

Go on this Mindfulness Journey with me

We need to remember our intentions. 

Pick ‘one’ area in your life that you want to become more mindful or deepen your mindfulness.

But before you begin, you need to know where or what this area is. 

Start with your reasons

What is your ‘why’ you want to become mindful of? 

 Are you becoming mindful to decrease overthinking? Be happier? Become more present? Be more engaged with life and the people around you?

Just start with ONE simple daily practice using the OMOM (One Minute of Mindfulness)  technique.

Consistency is more important than time. 

I want to ask a favor? What is the one practice you are going to start? Share with me, I would love to hear it. 

Take a deep breath in and exhale

So, before I go, listen closely and remember this ONE one thing. 

Your future is a thought, your past has passed, but your now is always here. 

Be mindful-one minute at a time.

Hugs, Cheryl 

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Enjoy mini-meditation to reflect upon the beauty and inspiration of the holiday lights

The holidays are considered one of the busiest times but we can take a few minutes of mindfulness to appreciate this magical aspect of this time of the year. 

The winter solstice is actually the first day of winter, but it is also the shortest day of the year. 

This is also the time when “light” is a focus in many traditions. 

Light guides us. 

Light brings us hope. 

The light shines for us. 

This is the time of year when we can look inwards to find our own light shining. 

And we can reflect upon our own light within.

This is the time when days get longer and longer. But for now, we are in the proverbial dark. 

Remember, without darkness, we can't see the beauty of the light. 

Notice the holiday lights around you. 

So take this moment and just notice. Look around and see where you can see little tiny bits of reflection of light and expand your awareness and notice the different colors of these lights. 

Notice the hues. Notice the depth of them. 

Let’s not forget the lights in the sky. The millions of stars twinkle and transform the dark sky into an amazing display of light. Notice the moon above if she is there. 

No matter how you connect to the light this holiday season, it does connect us.

You have a wonderful holiday and I will see you next week.

Take a deep breath in and exhale

So, before I go, listen closely and remember this ONE one thing. 

Your future is a thought, your past has passed, but your now is always here. 

Be mindful-one minute at a time.

Hugs, Cheryl 

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New Year’s resolutions don’t have the best track record, so instead choose your word of the year…mindfully, of course. 

I AM GOING TO TALK ABOUT A FEW REASONS WHY CHOOSING YOUR WORD OF THE YEAR CAN CHANGE YOUR LIFE

How do we do that? 

A WORD OF THE YEAR 

When we create our word of the year, we get intentional. We look back to our previous word and then we decide what word will suit our future self.

It is less about turning the “new year” clock and more about turning inward. 

A word of the year is simple, yet profound in its ability to transform our lives.

Words in themselves are powerful at the moment. They create a feeling, an understanding. We still take a journey through our past year to see what needs changing and we look toward the future as a guidepost, but the word is chosen now.

It is relevant right now.

When we make a resolution it has a specific goal. However, the Word of the year gives you options. Words have different meanings and the meaning can cover more than one thing.

The theme of one word can bring focus to you personally, professionally, or be related to family, self, dreams, and goals.

Now after having given you a few reasons to consider a word of the year instead of a new year’s resolution, you’re probably wondering HOW to pick the word. 

Well, I have a treat for you!!

I put together a FREE gift for you. 

5 STEPS TO CREATE YOUR WORD OF THE YEAR

You’ll learn a 5 step process to pick a word of the year while doing so intentionally and mindfully

Set the intention and have funReview and reflect Look withinUse a list of Power Word Be Mindful. Be Still

In the pdf, I have provided a list of 245 words you can choose from.

AND, I have created a downloadable audio meditation  to listen to as you go through the process 

Sign up below to get this PDF, Power Words, and MP3 sent to your inbox. 

Take a deep breath in and exhale.

So, before I go, listen closely and remember this ONE one thing. 

Your future is a thought, your past has passed, but your now is always here. 

Be mindful-one minute at a time.

Hugs, Cheryl

 
Sponsors & Links Mentioned

P.S Please share with me the word of the year you chose. 

Spon

It's a privilege to have a good cup of coffee

So here is your one minute of mindfulness for today. Get yourself your cup of coffee.

I have an ongoing joke with my mother. She makes a cup of coffee that when you hold it up to the light, you can see the forest behind it. 

I jokingly tell her she makes “piss water,” She tells me mine is too strong, however EVERY time I make it for her, she loves it. Go figure. 

Coffee in my family is a way of connection. We gather around the table and have our coffee. Food and desserts don’t mean as much as coffee. 

When it comes to being mindful with coffee, it’s the whole process that matters.

Most of us make coffee every day, and some of us make more than one pot. 

I wonder how many of you are running around getting ready or in another room as the coffee is magically creating its delicious brew? Or, how many of you set a “timer” to have the coffee go off before you even wake up? Often I surmise. 

Mindfulness is about slowing down. 

So, let's take a few moments to be present. 

Take in a deep breath and exhale.

 Go ahead and make your coffee completely present. 

Breathe in and experience all the wonderful connections it offers. 

This is our coffee ritual. And it is powerful. 

Listen to the sound of the coffeemaker or the espresso machine and it bubbles and brews.  A sound we hear all the time. But do we really hear the subtleties of it? 

Now notice the smell. 

How it wakes up your senses invigorates, and in some cases, it brings a sense of inspiration. 

Then we feel the warmth of the cup as that alone can fill us with a sense of comfort. 

Enjoy the taste of the coffee; taste the richness, the bitterness, or the perfect combination of flavors. 

Coffee is also our connection to others as well. It can be a time of gathering, sharing, or being connected in a way that a glass of water just won’t cut it. 

Coffee above all shows our uniqueness-our individuality and our taste. 

We can also see ourselves reflected in our coffee. 

Some of us are bold. smooth or rich in the way we live our life. 

We find abundance and expression in simple things. Even in a small cup of coffee. 

So take a few more moments with that cup of coffee. Appreciate it and be Mindful while you drink it. 

One sip at a time. 

Thanks for listening. 

How do you like your coffee? 

So, before I go, listen closely and remember this ONE one thing. 

Your future is a thought, your past has passed, but your now is always here.
Be mindful-one minute at a time.

Hugs Cheryl

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I have my moments when I am not mindful either. 

I will share the least mindful times in my life.

Cheryl, when are you not mindful? Are there any areas in your life that you have a hard time being mindful of? 

So I came across mindfulness a while ago, mostly because I wasn't a huge overthinker and I had some anxiety and I also just had this sense of feeling as though this it this this this everything, things just didn't seem right. 

 I remember one day, I had a memory of being around 16 or 17 walking down the street to my friend's house on a fall day. 

It got me thinking about time and reflection about how life passes us by.

I felt very present that day and was really enjoying the beauty of the present moment. 

Of course, being young, that didn't last long.

And even though I practice mindfulness, there are times when I'm not as mindful as I would like to be. 

So the first is driving. If I'm driving down the street alone, and there's nobody around, I can be mindful, be present, you know, feel on the move of the car, feeling my hands on the steering wheel, really paying attention. 

The second is around loud noises  

 I'm what you actually call an introvert, even though I am very outgoing and not shy at all anymore.  

I've learned to get better at it to where I just embrace it and bring it into my experience, but I also find it gets a little overwhelming. 

The third time I'm not that mindful-yes, oversharing. Is in the shower. 

I used to just take the time to just pay attention to the water streaming down, feeling the warmth as I relaxed, but then I started to shift into where it becomes a place of creativity.

So those are situations where I'm not mindful,  so here is when I find my mindfulness.

Most powerful to me is when I go for a walk and I'm in nature. I feel connected and grounded. I become very spacious.

 It just soothes my soul and just calms me down. 

I'm also mindful when I am able to be in a room full of people who I can just watch and ard listened to them. 

Watch life happen in real-time. 

So, before I go, when are you not so mindful. Let me know

Take a deep breath in and exhale.

So, before I go, listen closely and remember this ONE one thing. 

Your future is a thought, your past has passed, but your now is always here.
Be mindful-one minute at a time.

Hugs Cheryl

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Grief is difficult, but with a little compassion, we can get through it. 

This is an episode from the archives.

 I feel it’s appropriate for a few reasons. One it’s that time of year and I have been through so much loss lately that I feel it’s as important for me as it might be for you. 

 I had another podcast that was going for about 25 episodes.  I realized that some of these episodes are good and I will share them. They will be ‘bonus episodes” 

Now, I wanted to share this now for a few reasons. 

The first is because this upcoming Monday, the 29th, is a day that my good friend calls “death day.” 

Grief comes in many forms and layers and it has hit me on all fronts. 

I figured that it would be good to listen and see if what I said a year ago is still relevant to me in my state of mind today. 

This particular episode surprised me. 

And I can honestly say that my OWN podcast made me cry.

Archived Episode

Grief is the most complex emotion next to love. 

And when it hits us we don’t know what to do. It feels like our brain stops working while our body catches up. It’s a horrible feeling. 

Grieving is something we all have to do at one point in our lives. 

It forces you to look within.

To appreciate the small things in life, to teach you how to use your grief on purpose and above all to be more compassionate with yourself and others. 

But in order to find the power in grief, you have to grieve and you need to do something mindfully, of course. 

First off, take a breath and realize that change is inevitable. You will not be the same, and that is ok. 

This is why grief is also a form of growth. You become stronger as you learn to navigate this difficult journey. 

I want to share a story...

disclaimer: trigger warning-child

The Mustard Seed Poem read

So, how does one grieve mindfully? 

You grieve on purpose.  

You probably already know that there are stages of grief and you will go through them in your own way. That is ok. Allow the emotion to come up as it is. 

Feel it, acknowledge it, and know that everything emotion that rises, must come back down. 

Instead of moving on, you move within.

Even though you are feeling these difficult waves of emotions, you can still sense (underneath) that you are ok. Under these waves, underneath there is a sense of calm. It’s within that stillness that we can find compassion for ourselves and others. 

Take a deep breath and exhale

Hugs, Cheryl 

So, before I go, listen closely and remember this ONE one thing.

Your future is a thought, your past has passed, but your now is always here.
Be mindful-one minute at a time.

Hugs Cheryl

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 I have no patience! I just don't have any patience to be mindful. 

We can all use a little patience, right?

So, the topic is about learning how to be more patient with mindfulness. We always feel like we need patience when it comes to things in our life. 

Standing at the grocery store- waiting in line. Driving down the road with the person in front of us driving way too slow. ( that’s mine) or becoming impatient with the people around you, especially during these holiday times. 

How impatient are YOU waiting for that Thanksgiving dinner? 

Mindfulness puts patients into perspective. It helps us get out of our heads so we can see the bigger picture. You know, the is-this-worth the frustration I’m causing myself or others right now perspective. Is it worth getting angry, upset, or annoyed? Most often it is not. 

Because we are trying to change what is. And what is-is acceptance. 

Patience is a byproduct of time. We often feel rushed, annoyed or like we are “waiting” for something to happen. In order for us to have patience issues, we often have a time issue- and it’s usually a concern over time we feel we are losing or going to lose. 

Patience can only exist if you have time that you reflect it upon. It’s part of the thinking mind.

 Here is the interesting thing about mindfulness. 

There is no “time” issue in mindfulness.  

When you're mindful you're in a space of acceptance and openness. 

You're in the here and now- you’re not worried about the past or concerned about the future. 

So the next time you want to feel more patient, become mindful.  

Take 30 seconds to become mindful. 

Take a big deep breath and exhale.

Start off slow. 

Just follow your breath. 

Let it gently guide you into the here and now. 

And notice during that moment, the patient part of you will fade away. 

Thank you for listening. 

Take another deep breath and exhale. 

So, before I go, listen closely and remember this ONE one thing.

Your future is a thought, your past has passed, but your now is always here.
Be mindful-one minute at a time.

Hugs Cheryl

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Shownotes:One Minute of Mindfulness 

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This question comes up often. How do I know if I am being mindful? 

How do I know if nobody is in my mind to tell me? 

Mindfulness is a state of mind and it is individual to you but it does have certain qualities you can look for. 

And sometimes it’s easier to explain what you should NOT feel instead of what you should. We will start with that first. 

I talk about analyzing and judging. 

Mindfulness is a state of NON-JUDGEMENTAL Awareness. 

When you are present you’re in the moment experiencing it in a focused way. You are attentive to what you are doing. 

Lastly,  I talk about curiosity. 

This is why exploring new things is good..it takes you into the present moment to experience them. 

Keep shifting into mindfulness, keep experiencing it, and above all be gentle with yourself as you enjoy the simple moments of mindfulness. 

Take a deep breath in and exhale

So, before I go, listen closely and remember this ONE one thing. 

Your future is a thought, your past has passed, but your now is always here. 

Be mindful-one minute at a time.

Cheryl 
 

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Fall is my favorite time of the year. I love the changing leaves, the beauty of it, and the magic of it. Let’s appreciate the fall colors as we become mindful of doing so.

The days are shorter, the crisp air feels refreshing after a long hot summer and we are now gazing upon the greatest vision of them all. The changes of the leaves. It is definitely my favorite. It makes the world colorful and we can reflect in the beauty of it all. 

It is one time when people become very present. Dark browns, oranges, and reds. 

We are reminded of the seasonal changes in our own life. 

What do we need to let go of?
 What has changed in our own lives this past year? 

Fall brings a sense of reflection. 

So today, take a short journey with me as we explore the beauty of the season. 

Get your shoes on, go for a walk, or go outside. When you are ready ..

Take in a big deep breath and exhale. 

Short mindful journey to notice the changing season.

Appreciate the experience of mindfully enjoying the beauty of an autumn day in all her glory.

So, before I go, listen closely and remember this ONE thing. 

Your future is a thought, your past has passed, but your now is always here. 

Be mindful-one minute at a time.

Cheryl

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Enjoy a chair grounding 

Show Notes Ispisode4_-Short video of the area I am in. Plus a little surprise.
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 Episode 4-What is Mindful Hypnosis? 

Mindfulness is being present without judgment. 

Hypnosis can be explained in a multitude of different ways depending on how many hypnotists you ask. 

 It is a way to decrease your active thinking mind so that you can work with the subconscious part of the mind, which holds all your beliefs, values, worries fears habits, etc. 

 To make changes we have to bypass the busy critical mind-this is where we find ourselves sabotaging behaviors or overthinking, our delusions, not delusion, in the sense of we lost our mind but believing what we believe is true that may not be. 

To create changes you need to bypass this and a few things do that.

Age. Old or young. 
Stories & Metaphors. 
Hypnosis- This is a natural way to make changes easily.

Excerpt from Mindful Hypnotherapy from Gary R Elkins,"mindful hypnotherapy is an intervention that intentionally uses hypnosis to integrate mindfulness for personal therapeutic benefits and mindfulness hypnotherapy we utilize hypnosis a powerful delivery vehicle for mindfulness. Hypnosis is a medium that enables mindfulness to be absorbed and integrated more easily, efficiently and effectively." 

How mindfulness hypnosis can help you. 

Many of the people I work with are suffering from anxiety, stress, fears, and overthinking.  Integrating mindfulness in all of the sessions helps to get out of their head, be more present so they can feel calmer, more focused, and relaxed. 

 It also helps my weight reduction clients eat more mindfully and my self-sabotaging clients..well, it really helps to put situations into perspective. 

So, before I go, listen closely and remember this ONE thing. 

Your future is a thought, your past has passed, but your now is always here. 

Be mindful-one minute at a time.  

Cheryl

Links Mentioned

Mindful Hypnotherapy from Gary R Elkins

Shownotes
https://www.cheryljreynolds.com/episode3/

Episode  2- Be Mindful with your computer

Our computers or phones, tablets are all an extension of our life. And we probably don’t give them much thought or appreciation unless they stop running. I am guilty of that at times.  

It has become so much more than just a piece of equipment. Before you hop on that computer today, give appreciation for what it does for you. 

So, let’s be mindful so we can appreciate the computer itself.  In this episode, I will walk you through a short mindfulness exercise so you can be mindful with your computer.  You'll notice the shape, sound, touch of the keyboard plus bringing up any emotions you may have as you venture onto the internet. 

Join me. 

So, before I go, listen closely and remember this ONE one thing. 

Your future is a thought, your past has passed, but your now is always here. 

Be mindful-one minute at a time.

Cheryl  

Hugs Cheryl 

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Shownotes:One Minute of Mindfulness

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Episode 1-the Best time to be Mindful 

I am going to discuss the best time to be Mindful except all the time.

That time is in the morning.

There're usually fewer distractions in the morning so it tended to be quieter. 

This is also the time when your mind is more reflective & receptive because you may still be in that transitional state from sleep to waking. 

So, utilizing this time when you wake up sets the tone for your entire day. 

Appreciate one or two minutes of stillness and mindfulness to enjoy the morning as life intended.

So, before I go, listen closely and remember this ONE one thing. 

Your future is a thought, your past has passed, but your now is always here. 

Be mindful-one minute at a time.

Cheryl 

 Mentioned:

Quote from Buddha
http://Greenleafhypnosis.com

 Shownotes
https://oneminuteofmindfulness.com/

Welcome everybody to the new One Minute of Mindfulness Podcast!

I am so excited to share this new podcast with you because I have heard time and time again about the struggles to “shift” into mindfulness while staying there.

In case I haven’t introduced myself,  I am Cheryl, your podcast host, Mindfulness Coach, and Certified Professional Hypnotist.  

 The podcast may be One Minute of Mindfulness, but the episodes will be between 5 to 12 minutes with an occasional meditation lasting longer. However,  all of these techniques can be used in one minute of practice.

Join me every week. The podcast will upload every Tuesday and an occasional bonus on Saturday. 

On this podcast,  you will learn how to take just a few minutes of your day to easily shift into mindfulness and stay mindful, which can help you to become calmer, more settled, and above all staying present, so you don’t miss the simple day-to-day moments of your life. 

And most importantly...

I am looking forward to sharing all of these wonderful ways to get you to sink into mindfulness and stay mindful.

So, before I go, remember this ONE one thing. 

Your future is a thought, your past has passed, but your now is always here. 

Be mindful-one minute at a time.
 

Links mentioned

OneMinuteofMindfulness.com