Missed Part 1?  Go to Episode 108 https://wbnlpodcast.com/episode108

Practice Mindfulness & Meditation

One basic definition of meditation, or mindfulness meditation, is focusing on doing one thing at a time – which brings us to the present moment. Distraction has become our new reality in a world where we are constantly checking and sending email, texts, and our social media updates.

Learning to quiet the mind has undeniable benefits at a time when our attention is on overload and overwhelm from multiple sources all day, every day.

Reality Check…Meditation can be as easy as just focusing on your breath!

Check out these articles and links to meditation resources:

• Insight Timer

Just Breathe

• One minute of focused, deep breathing throughout the day
• Breathe app for Apple Watch https://support.apple.com/en-us/HT206999
Breathe is a new Apple Watch app designed to assist with mindfulness, meditation and stress reduction. The Breathe app guides you through a series of deep breaths, and it will remind you to take time to breathe every day. Choose how long you want to breathe, then let the animation and gentle taps help you focus.

• The 4-7-8 Breath (also known as the Relaxing Breath) is the perfect, portable stress antidote, as it puts you in a relaxed state almost immediately. It takes almost no time, requires no equipment and can be done anywhere.
• Although you can do the exercise in any position, sit with your back straight while learning the exercise. Place the tip of your tongue against the ridge of tissue just behind your upper front teeth, and keep it there through the entire exercise. You will be exhaling through your mouth around your tongue; try pursing your lips slightly if this seems awkward.
• Exhale completely through your mouth, making a whoosh sound.
• Close your mouth and inhale quietly through your nose to a mental count of four.
• Hold your breath for a count of seven.
• Exhale completely through your mouth, making a whoosh sound to a count of eight.
• This is one breath. Now inhale again and repeat the cycle three more times for a total of four breaths.

This exercise is a natural tranquilizer for the nervous system. Unlike tranquilizing drugs, which are often effective when you first take them but then lose their power over time, this exercise is subtle when you first try it but gains in power with repetition and practice. Do it at least twice a day. You cannot do it too frequently. Do not do more than four breaths at one time for the first month of practice. Later, if you wish, you can extend it to eight breaths. If you feel a little lightheaded when you first breathe this way, do not be concerned; it will pass.

Set S.M.A.R.T. Goals in all areas of your life

Identify clear, concise, SMART goals and know your WHY for each of them.

Specific/Simple

Measurable/Meaningful to you

Attainable/As if Now/All areas of your life

Realistic/Responsible

Timeframe/Toward what you want

• Write them down for all areas of your life (Personal, Financial, Business/Career, Relationships/Family, Spiritual)
• Create Action Plans – break the goal down into steps and next actions.  Take action every day!
• Measure and track your progress – you can’t improve what you don’t measure.
• Celebrate your successes along the way – make any necessary course corrections.

Creative Visualization

Creative visualization is the technique of using your imagination to create what you want in your life. There is nothing at all new, strange, or unusual about creative visualization. You are already using it every day — every minute in fact. It is your natural power of imagination, the basic creative energy of the universe, which you use constantly, whether or not you are aware of it.

When we create something, we always create it first in thought-form. A thought or idea always precedes manifestation. – Shakti Gawain

http://www.shaktigawain.com/products/books/creative-visualization

• Use Vision Boards with pictures, a visual depiction of your goals.  A vision board is simply a collage of pictures or representations of things you want to be, do, or have in your life. You can use magazine cut-outs, drawings, writings, powerful & inspiring words, photos, or anything that reminds you of your goals.  Include picture(s) of you.
https://www.jackcanfield.com/?s=vision+board
• Create a Digital Vision Board. Search for images online and/or on Pinterest.
• Use an online photo editing service like Canva.com or PicMonkey.com to create your vision board.
• Create a Vision Board on Pinterest (you can keep it secret/private).
• Try an APP – Jack Canfield’s Success Vision APP is free. http://jackcanfield.com
• Put your Vision Board some place you will see it daily!
• Take a picture of it and make it your screensaver on your computer and mobile devices.
• Hang it in your bedroom or another spot in your home.
• Put another printed picture of your board in your work area.

Power of Affirmations

Affirmations simply put, are statements of belief.  The statement may be internal or external, positive or negative, personal or environmental. It may affirm and declare your success or your failure. The words you choose, the thoughts you think and the emotions you feel are powerful and create your reality.  Affirmations are self-fulfilling prophecies; they come true.

Affirmations are most effective in the FIRST PERSON, PRESENT TENSE.

• Turn your written goals into affirmations
• Record your affirmations using the voice recorded app on your mobile and listen to them daily

Keep a Journal

Journaling is a cathartic and powerful practice to incorporate into your life.

Best Tips for Journaling

• Write your affirmations on the first page
• Next, write your goals
• Develop a habit of reading your affirmations and goals daily
• When writing in your journal, make sure it is for an audience of one
• Write in a stream of consciousness
• Save all your journals in the same place
• Journal entries describe:
o What you did
o How you felt
o What you thought
• WBNL Intentions Map & Journal

Ask for Help!

Don’t try to do it all by yourself. Collaboration with like-minded people has so many benefits including accountability, mutual support, creativity, and fun. The journey is so much more fun and enjoyable when you share it with others.

• Hire someone – a mentor, coach, consultant, expert, professional – to assist you in reaching your desired outcome(s).  The right person can offer a third party perspective; provide the necessary guidance, accountability, and expertise.
• Find an accountability partner.
• Form or join a mastermind group to support each other’s goals and commitments.
• To enjoy lasting change and success, all you need is the…
• Desire to change
• Decision to take action
• Discipline to practice new behaviors
• Determination to persist until you get results

Get Up & Get Out!

At WBNL Coaching, we believe that getting up and getting out is an important part of reaching alignment and connection. In order for you to fire on all cylinders, you need to have an open mind & be refreshed so that you are ready to take on the world.

When you have truly identified what you love to do a magical thing can occur. Work and play can become synonymous. We’ve found that most of the best ideas occur when you allow yourself to get away from your office and computer. Move around, get inspired by nature, take a hike – do whatever leisure time activity you enjoy. Americans are notorious for not taking enough time off. It is a part of the corporate structure that is stifling creativity and productivity. Block out time to get away and take a break. It will recharge you and you’ll find that you are happier, more rested, and more eager to get back to work.

Some ideas to Get Up & Get Out!

• Just move your body
• Yoga
• Daily exercise routine
• Stretching exercises
• Walking meditations
• Walking meetings
• Watch a sunset or sunrise
• Take a daily walk
• Participate in sports
• Connect with nature
• Go for a hike
• Schedule and take vacations
• Do more weekend getaways
• Take a day to go explore and have fun
• Need some inspiration and travel insights?

Visit http://wanderingbutnotlost.com/


 

 

Real Estate and Reality meet as co-hosts, Jan O’Brien and Matt Emerson bring you Tips, Tools, & Topics to supercharge your business. They’ll share their insights along with interviews with industry thought leaders. The ethos of WBNL Coaching is helping you to align and connect so that you can prosper. The Wandering Zen segment will offer you some inspiration so that you can disconnect and recharge.

Visit WBNL Podcast for all of our Episodes, Show Notes, Videos and Links to Resources

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