In a world of change, where do you belong?
The answer is clear, it's time to be strong.
Mindful growth, that's where we thrive.
With Angela's guidance, watch your best self arise.
Transform with strong, reach for the stars.
Resilient minds, that's who we are.
No way can leave potential near and far.
Angela, are strong, raising the bar.
Welcome back to Transformation Talk with Angela, are strong.
I'm your host, Angela, and today we're deep guiding
into a crucial topic, mindfulness, as the foundation
of resilience.
In our previous episodes, we introduced
the concept of calibrated resilience
and explore the fascinating science
of personal transformation.
Today, we're going to focus on a practice
that's at the heart of building lasting resilience.
Mindfulness.
Whether you're completely new to mindfulness
or have been practicing for years,
this episode will offer valuable insights
into how this powerful tool can enhance your resilience
and overall well-being.
We'll explore the science behind mindfulness,
learn practical techniques, and even experience
a guided mindfulness exercise together.
So let's begin our mindful journey
towards greater resilience.
Let's start by clearly defining mindfulness.
At its core, mindfulness is the practice
of being fully present and engaged in the current moment,
aware your thoughts and feelings without distraction
or judgment.
It sounds simple, but in our fast-paced, constantly
connected world, it's a skill that
takes practice to develop.
Mindfulness has its roots in ancient meditation practices,
particularly in Buddhist traditions.
However, in recent decades, it has been adapted and studied
extensively in Western psychology and neuroscience.
This has led to the development of secular mindfulness
practices that are now widely used in various settings,
from corporate offices to health care facilities.
It's important to note that mindfulness isn't about emptying
your mind or achieving the state of eternal calm.
Instead, it's about developing a different relationship
with our thoughts and experiences.
It's about observing without immediately reacting
and accepting what is without trying to change it immediately.
Now, let's delve into how mindfulness
relates to resilience.
The connection is backed by a growing body
of scientific research.
Let's start with stress reduction.
Studies have shown that regular mindfulness practices
can lower cortisol levels, the hormone associated with stress.
This reduces the harmful effects of chronic stress
on our bodies and our minds.
A 2013 study published in the journal Health Psychology
found that mindfulness was associated with decreased
cortisol levels in a sample of adults.
Emotional regulation.
Mindfulness increases our awareness
of our emotional states, right?
This heightened awareness helps us respond to challenges
more effectively rather than reacting impulsively.
Research from the University of Toronto
has shown that mindfulness meditation
can affect areas of the brain involved
in emotional regulation.
Cognitive flexibility.
Regular mindfulness practices can enhance our ability
to shift perspectives and think creatively
about our problems, right?
A study published in the journal Frontiers in Psychology
found that mindfulness training improved cognitive flexibility
in its participants.
Self-awareness.
Mindfulness deepens our understanding of ourselves,
our patterns, and our needs.
This self-knowledge is crucial for building
personalized resilience strategies.
It allows us to recognize our triggers
and respond more effectively to stressors.
Present moment focus.
By anchoring us in the present, mindfulness
can prevent excessive worry about the future or rumination
about the past, both of which can undermine resilience.
A study published in the journal Psychiatry Research
found that mindfulness-based stress reduction
was associated with changes in grade matter concentration
in brain regions involved in learning and memory processes,
emotional regulation, and perspective taking.
Let me tell you about my mindfulness story.
In the early morning, I stood by the window,
cradling a mug of tea, engaging out the dew-covered grass.
Each droplet reflected the world,
reminding me of the countless perspectives
we can take on our experiences.
As I breathed in the aroma of my tea,
I recall my father's words, dedication and perseverance,
Angie, dare your beacons through any darkness.
In that moment of mindful reflection,
I felt a shift within me.
The weight of past traumas and challenges
seemed to lighten as I focused on the present,
the warmth of the mug in my hand, the gentle morning light,
the promise of a new day.
The simple act of being present allowed
me to tap into an inner strength I had forgotten about.
To practice mindfulness, I learned
to observe my thoughts and feelings
without judgment, creating space between my experiences
and my reactions.
This newfound awareness became my anchor,
helping me navigate the stormy seas of healing
and personal growth with greater resilience.
Each mindful moment became a step forward on my journey
from shadow to strength, reminding me
that even in the midst of pain, there
is always potential for transformation and purpose.
These scientific findings underscore
the power of mindfulness as a foundation for building
resilience.
By practicing mindfulness, we're not just feeling calmer
in the moment.
We're actually changing our brains and bodies
in ways that make us more resilient over time.
Now that we understand the why behind mindfulness
for resilience, let's explore the how.
I'm going to guide you through some key mindfulness techniques
that can boost your resilience.
Breath awareness.
This is a fundamental mindfulness practice.
Simply focus your attention on your breath,
noticing the sensation of each inhale and exhale.
When your mind wanders, gently bring it back to your breath.
This helps anchor you in the present moment
and can be done anywhere, anytime.
Let's try a quick breath awareness exercise together.
Close your eyes if you're comfortable doing so
and take three deep breaths, focusing all your attention
on the sensation of breathing.
Begin by sitting comfortably.
Spine straight, but not rigid.
Close your eyes or soften your gaze.
We call this the calibrated resilience and breath anchor.
Now imagine the calibration dial at the center of your chest.
As you breathe in for four counts,
visualize that dial turning clockwise,
aligning your inner strength.
Hold your breath for two counts,
feeling the dial walk into place.
As you exhale for six counts, see the dial
emanating waves of resilience through your body.
Repeat this cycle three times.
Inhale for counts, dial turns.
Hold two counts, dial locks.
Exhale six counts, resilience radiates.
With each breath, your resilience
becomes more finely tuned, more responsive to life's challenges.
After the third cycle, take a final deep breath,
feeling calibrated and resilient.
Open your eyes, carrying this center
straight with you throughout your day.
Second, we have the body scan.
This involves systematically focusing your attention
on different parts of your body, from your toes
to the top of your head.
It's excellent for releasing physical tension and increasing
body awareness.
Mindful observation is the third one.
You choose an object in your environment
and focus all your attention on it for a few moments.
Notice its colors, textures, and shapes.
This helps train your mind to focus and be present.
It's a great technique to use when
you need a quick mindfulness breakthrough after a busy day.
Fourth, we have the loving kindness meditation.
This practice involves directing feelings of compassion
and goodwill towards yourself and others.
It can be particularly powerful for building
emotional resilience.
Research has shown that this practice can increase
positive emotions and decrease negative ones.
Last, we have the mindful movement.
Practices like yoga or Tai Chi combine physical movement
with the mindfulness awareness, providing both mental and
physical benefits.
This can be especially helpful for people
who find it challenging to sit still
for traditional meditation.
Remember, the goal of mindfulness
isn't to clear your mind of all thoughts.
It's about observing your thoughts and feelings
without getting caught up in them.
This skill is invaluable when facing challenges.
It allows you to respond thoughtfully rather than
reacting automatically.
Now I'm going to guide you through another brief mindfulness
exercise that you can try right away.
Begin by finding a comfortable position,
either sitting or standing.
Take a deep breath and close your eyes
if you feel comfortable doing so.
Now imagine a golden anchor at the center of your chest.
This anchor represents your inner strength and resilience.
As you breathe in for four counts,
visualize this anchor glowing brighter becoming warmer.
Hold your breath for two counts, filling the warmth spread
throughout your body.
As you exhale for six counts, imagine
this warmth flowing down to your feet grounding you.
Repeat this cycle three times.
Inhale four counts, anchor brightens.
Hold two counts, warmth spreads.
Exhale six counts, grounding occurs.
With each breath, tune into a different sense.
First cycle, focus on what you hear,
notice sounds that are near or far.
On your second cycle, notice any sense
that are in the air or taste that's in your mouth.
On the third cycle, become aware of physical sensations
in your body.
Where do you feel tension?
Where do you feel relaxed?
Now keeping your eyes closed, imagine a dial next to your anchor.
This dial represents your ability to calibrate your responses
to life's challenges.
As you take one final breath, visualize it,
turning this dial, fine-tuning your resilience.
Exhale slowly, fully anchored, calibrated, and resilient.
Open your eyes, carrying the center of strength with you.
Remember, you can return to this calibrated resilience anchor
anytime you need to ground yourself
and boost your inner strength.
Incorporating mindfulness into your daily life
doesn't have to be time consuming.
Here are some simple ways to bring mindfulness
into your routine.
You start your day with a few mindful breaths
before getting out of bed.
Practice mindful eating by really focusing
on the taste, texture, and the smell of your food.
Take mindful moments throughout your day.
Brief pauses to check in with yourself.
And end your day with a short gratitude practice,
mindfully reflecting on the positive aspects of your day.
Remember, consistency is key.
That is something you will keep hearing me say in my podcast
and in my speeches.
Remember, consistency is key.
Even a few minutes of daily practice
can make a significant difference over time.
As you develop your mindfulness practice,
you may face some challenges.
It's common for your mind to wonder or to feel restless,
and it's OK.
You might find yourself getting frustrated or thinking,
I'm not doing this right.
These experiences are all normal and part of the process.
The key is to approach these challenges with self-compassion.
Remember, the act of noticing that your mind has wandered,
gently bringing it back to the present moment, is the practice.
Each time you do this, you're strengthening your mindfulness
muscle.
If you're struggling with sitting still, try walking meditation
or mindful movement practice.
If you're having trouble finding time,
start with just one minute a day and gradually increase.
The important thing is to be consistent and patient
with yourself.
By cultivating mindfulness, you're not just building resilience.
You're enhancing your overall quality of life.
You're developing the ability to fully engage
with your experiences, manage stress more effectively,
and approach challenges with greater clarity and calm.
While formal mindfulness practices like meditation
are valuable, we integrate it into our daily lives, right?
Here are some ways to bring mindfulness
into your everyday activities.
In mindful communication, when conversing with others,
practice giving them your full attention.
Notice when your mind starts to wonder
or when you're planning what to say next instead of truly
listening.
Mindful work.
Take short mindful breaks during your workday.
Set an attention at the start of each task.
Notice the physical sensations of typing, writing,
or whatever your work involves.
Mindful emotion.
When you experience strong emotions,
practice observing them without immediately reacting.
Notice where you feel the emotion in your body.
Mindful decisions.
Before making any decision, take a mindful pause.
Check in with yourself about how you're feeling
and what it is that you truly need.
Mindful technology use.
Practice being aware of your urge
to check your phone or social media constantly.
Can you pause and take a breath before reaching for your device?
By fusing mindfulness into these everyday moments,
you're continuously building your resilience
and creating a more aware, intentional way of living.
Now, let's address some common questions
about mindfulness and resilience.
Question one, I can't seem to quiet my mind.
Am I doing mindfulness wrong?
Not at all.
The goal of mindfulness isn't to have a perfectly quiet mind.
It's normal for thoughts to arise.
The practice of mindfulness is about noticing these thoughts
without getting caught up in them.
Think of your mind like a sky and your thoughts
like the clouds that are passing by.
You're simply observing them, not trying to make them disappear.
With practice, you may find that spaces between those thoughts
naturally grow longer.
How long should I practice mindfulness each day
to see benefits?
While more practice generally yields greater benefits,
even short periods of mindfulness can be effective.
Research has shown improvements in stress levels
with just five to 10 minutes of daily practice.
The key is consistency.
It's better to practice for five minutes every day
than for an hour once a week.
Start with an amount that feels manageable for you
and gradually increase it as it becomes a habit.
Can mindfulness help with specific issues like anxiety
or insomnia?
Absolutely.
Mindfulness has been shown to be beneficial for a range
of issues, including anxiety and sleep problems.
For anxiety, mindfulness can help you observe anxious thoughts
without getting caught up in them, reducing the power.
For insomnia, mindfulness can calm the racing thoughts
that often keep us awake at night.
However, it is important to note that while mindfulness can
be a powerful tool, it is not a substitute for professional
medical advice or treatment when needed.
I've tried mindfulness before and it didn't work for me.
Should I try again?
Yes, absolutely.
There are many different approaches to mindfulness
and what works for one person might not work for another,
which is why I came up with Calibrated Resilience.
If sitting meditation doesn't resonate with you,
you might prefer mindful movement or informal movement
or mindfulness.
It's also worth noting that the benefits of mindfulness often
develop subtly over time.
You might not notice dramatic changes immediately,
but with consistent practice, you may start to see shifts
in how you respond to stress and challenges.
How can I remember to be mindful in stressful moments?
This is a common challenge.
One effective strategy is to use mindfulness cues,
choosing specific triggers that are useful for you
to be able to practice mindfulness.
One effective strategy is to use mindfulness cues, choosing
specific triggers in your environment to remind you to take
a mindful moment.
This could be things like rear traffic lights,
your phone ringing, or walking through doorways.
Whenever you encounter your chosen cues, take a deep breath
and check in with yourself.
Over time, this can help make mindfulness a normal response
to stress.
Now that we've explored the foundations of Calibrated
Resilience, it's time to take the next step in your personal
growth journey.
I'm excited to introduce to you our Calibrated Resilience
Tier 1 program.
It's a self-paced course designed to help you build
personalized resilience strategies that work for your
unique lives and challenges.
Here's why you should consider enrolling in this today.
Flexibility.
As a self-paced program, you can learn and implement strategies
on your own schedule, fitting resilience building into your
busy life.
Personalization.
Tier 1 includes a proprietary resilience quotient assessment
or RQA, helping you identify your specific resilience needs
and strengths.
Practical tools.
You'll gain access to a toolkit of evidence-based techniques,
exercises, and resources to enhance your resilience in real-world
situations.
Tier 1 was changed to a monthly subscription, so you'll have
enrollment as long as you keep subscribing and you'll have
access to those course materials.
And it allows you to revisit and enforce what you've learned as
needed before you go on to Tier 2.
You'll have community support.
Join our private online community of like-minded individuals on
their own resilience journeys.
To get started, simply visit www.calibratedresilience.
C-A-L-I-B-R-A-T-E-D-R-E-S-I-L-I-E-N-C-E.com.
And click on the Enroll Now button for Calibrated Resilience Tier 1.
Use the code podcast20 at checkout to receive a special 20%
discount exclusively for our podcast listeners.
Remember, investing in your resilience is investing in your
future.
Don't wait for life's challenges to overwhelm you.
Start building your personalized resilience strategy with
Calibrated Resilience Tier 1.
Your journey to a more resilient youth starts now.
Thank you for joining me on this deep dive into mindfulness as a
foundation for resilience.
I hope you're feeling inspired to incorporate more mindfulness
moments throughout your day.
Remember, building a mindfulness practice is a journey.
Be patient with yourself and celebrate those small victories
along the way.
Even if a few mindful breaths can make a difference in how you
respond to life's challenges.
If you found value in this episode, please subscribe to the
podcast and share it with others who might benefit.
Your support helps us spread these important ideas to a
wider audience.
Until then, remember, each breath is an opportunity to be
present, to build resilience, and to transform your life.
This is Angela Armstrong signing off.
Here is to your mindfulness resilience journey.
I
Awakening potential near and far Angela are strong raising the bar
The waking into legacy we've got the key
Unlocking the leader you're meant to be
Mindful bold and totally free
Transfer was wrong reach for the stars
Resilient mind that's who we are
Awakening potential near and far
Angela are strong raising the bar from awakening to legacy we've got the key
Unlocking the leader you're meant to be
Mindful bold and totally free
Always a lot are strong
Your time is now just from your life
We'll show you how
From awakening to legacy we've got the key we've got the key