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In a world of change, where do you belong?

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The answer is clear, it's time to be strong.

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Mindful growth, that's where we thrive.

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With Angela's guidance, watch your best self arise.

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Transform with strong, reach for the stars.

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Resilient minds, that's who we are.

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No way can leave potential near and far.

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Angela, are strong, raising the bar.

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Welcome back to Transformation Talk with Angela, are strong.

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I'm your host, Angela, and today we're deep guiding

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into a crucial topic, mindfulness, as the foundation

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of resilience.

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In our previous episodes, we introduced

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the concept of calibrated resilience

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and explore the fascinating science

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of personal transformation.

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Today, we're going to focus on a practice

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that's at the heart of building lasting resilience.

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Mindfulness.

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Whether you're completely new to mindfulness

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or have been practicing for years,

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this episode will offer valuable insights

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into how this powerful tool can enhance your resilience

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and overall well-being.

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We'll explore the science behind mindfulness,

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learn practical techniques, and even experience

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a guided mindfulness exercise together.

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So let's begin our mindful journey

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towards greater resilience.

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Let's start by clearly defining mindfulness.

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At its core, mindfulness is the practice

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of being fully present and engaged in the current moment,

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aware your thoughts and feelings without distraction

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or judgment.

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It sounds simple, but in our fast-paced, constantly

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connected world, it's a skill that

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takes practice to develop.

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Mindfulness has its roots in ancient meditation practices,

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particularly in Buddhist traditions.

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However, in recent decades, it has been adapted and studied

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extensively in Western psychology and neuroscience.

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This has led to the development of secular mindfulness

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practices that are now widely used in various settings,

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from corporate offices to health care facilities.

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It's important to note that mindfulness isn't about emptying

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your mind or achieving the state of eternal calm.

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Instead, it's about developing a different relationship

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with our thoughts and experiences.

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It's about observing without immediately reacting

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and accepting what is without trying to change it immediately.

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Now, let's delve into how mindfulness

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relates to resilience.

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The connection is backed by a growing body

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of scientific research.

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Let's start with stress reduction.

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Studies have shown that regular mindfulness practices

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can lower cortisol levels, the hormone associated with stress.

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This reduces the harmful effects of chronic stress

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on our bodies and our minds.

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A 2013 study published in the journal Health Psychology

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found that mindfulness was associated with decreased

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cortisol levels in a sample of adults.

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Emotional regulation.

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Mindfulness increases our awareness

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of our emotional states, right?

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This heightened awareness helps us respond to challenges

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more effectively rather than reacting impulsively.

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Research from the University of Toronto

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has shown that mindfulness meditation

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can affect areas of the brain involved

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in emotional regulation.

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Cognitive flexibility.

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Regular mindfulness practices can enhance our ability

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to shift perspectives and think creatively

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about our problems, right?

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A study published in the journal Frontiers in Psychology

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found that mindfulness training improved cognitive flexibility

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in its participants.

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Self-awareness.

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Mindfulness deepens our understanding of ourselves,

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our patterns, and our needs.

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This self-knowledge is crucial for building

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personalized resilience strategies.

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It allows us to recognize our triggers

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and respond more effectively to stressors.

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Present moment focus.

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By anchoring us in the present, mindfulness

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can prevent excessive worry about the future or rumination

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about the past, both of which can undermine resilience.

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A study published in the journal Psychiatry Research

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found that mindfulness-based stress reduction

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was associated with changes in grade matter concentration

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in brain regions involved in learning and memory processes,

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emotional regulation, and perspective taking.

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Let me tell you about my mindfulness story.

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In the early morning, I stood by the window,

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cradling a mug of tea, engaging out the dew-covered grass.

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Each droplet reflected the world,

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reminding me of the countless perspectives

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we can take on our experiences.

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As I breathed in the aroma of my tea,

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I recall my father's words, dedication and perseverance,

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Angie, dare your beacons through any darkness.

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In that moment of mindful reflection,

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I felt a shift within me.

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The weight of past traumas and challenges

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seemed to lighten as I focused on the present,

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the warmth of the mug in my hand, the gentle morning light,

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the promise of a new day.

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The simple act of being present allowed

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me to tap into an inner strength I had forgotten about.

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To practice mindfulness, I learned

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to observe my thoughts and feelings

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without judgment, creating space between my experiences

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and my reactions.

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This newfound awareness became my anchor,

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helping me navigate the stormy seas of healing

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and personal growth with greater resilience.

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Each mindful moment became a step forward on my journey

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from shadow to strength, reminding me

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that even in the midst of pain, there

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is always potential for transformation and purpose.

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These scientific findings underscore

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the power of mindfulness as a foundation for building

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resilience.

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By practicing mindfulness, we're not just feeling calmer

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in the moment.

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We're actually changing our brains and bodies

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in ways that make us more resilient over time.

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Now that we understand the why behind mindfulness

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for resilience, let's explore the how.

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I'm going to guide you through some key mindfulness techniques

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that can boost your resilience.

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Breath awareness.

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This is a fundamental mindfulness practice.

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Simply focus your attention on your breath,

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noticing the sensation of each inhale and exhale.

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When your mind wanders, gently bring it back to your breath.

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This helps anchor you in the present moment

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and can be done anywhere, anytime.

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Let's try a quick breath awareness exercise together.

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Close your eyes if you're comfortable doing so

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and take three deep breaths, focusing all your attention

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on the sensation of breathing.

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Begin by sitting comfortably.

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Spine straight, but not rigid.

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Close your eyes or soften your gaze.

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We call this the calibrated resilience and breath anchor.

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Now imagine the calibration dial at the center of your chest.

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As you breathe in for four counts,

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visualize that dial turning clockwise,

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aligning your inner strength.

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Hold your breath for two counts,

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feeling the dial walk into place.

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As you exhale for six counts, see the dial

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emanating waves of resilience through your body.

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Repeat this cycle three times.

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Inhale for counts, dial turns.

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Hold two counts, dial locks.

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Exhale six counts, resilience radiates.

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With each breath, your resilience

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becomes more finely tuned, more responsive to life's challenges.

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After the third cycle, take a final deep breath,

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feeling calibrated and resilient.

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Open your eyes, carrying this center

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straight with you throughout your day.

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Second, we have the body scan.

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This involves systematically focusing your attention

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on different parts of your body, from your toes

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to the top of your head.

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It's excellent for releasing physical tension and increasing

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body awareness.

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Mindful observation is the third one.

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You choose an object in your environment

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and focus all your attention on it for a few moments.

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Notice its colors, textures, and shapes.

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This helps train your mind to focus and be present.

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It's a great technique to use when

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you need a quick mindfulness breakthrough after a busy day.

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Fourth, we have the loving kindness meditation.

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This practice involves directing feelings of compassion

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and goodwill towards yourself and others.

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It can be particularly powerful for building

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emotional resilience.

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Research has shown that this practice can increase

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positive emotions and decrease negative ones.

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Last, we have the mindful movement.

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Practices like yoga or Tai Chi combine physical movement

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with the mindfulness awareness, providing both mental and

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physical benefits.

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This can be especially helpful for people

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who find it challenging to sit still

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for traditional meditation.

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Remember, the goal of mindfulness

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isn't to clear your mind of all thoughts.

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It's about observing your thoughts and feelings

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without getting caught up in them.

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This skill is invaluable when facing challenges.

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It allows you to respond thoughtfully rather than

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reacting automatically.

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Now I'm going to guide you through another brief mindfulness

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exercise that you can try right away.

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Begin by finding a comfortable position,

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either sitting or standing.

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Take a deep breath and close your eyes

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if you feel comfortable doing so.

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Now imagine a golden anchor at the center of your chest.

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This anchor represents your inner strength and resilience.

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As you breathe in for four counts,

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visualize this anchor glowing brighter becoming warmer.

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Hold your breath for two counts, filling the warmth spread

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throughout your body.

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As you exhale for six counts, imagine

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this warmth flowing down to your feet grounding you.

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Repeat this cycle three times.

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Inhale four counts, anchor brightens.

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Hold two counts, warmth spreads.

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Exhale six counts, grounding occurs.

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With each breath, tune into a different sense.

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First cycle, focus on what you hear,

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notice sounds that are near or far.

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On your second cycle, notice any sense

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that are in the air or taste that's in your mouth.

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On the third cycle, become aware of physical sensations

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in your body.

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Where do you feel tension?

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Where do you feel relaxed?

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Now keeping your eyes closed, imagine a dial next to your anchor.

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This dial represents your ability to calibrate your responses

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to life's challenges.

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As you take one final breath, visualize it,

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turning this dial, fine-tuning your resilience.

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Exhale slowly, fully anchored, calibrated, and resilient.

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Open your eyes, carrying the center of strength with you.

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Remember, you can return to this calibrated resilience anchor

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anytime you need to ground yourself

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and boost your inner strength.

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Incorporating mindfulness into your daily life

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doesn't have to be time consuming.

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Here are some simple ways to bring mindfulness

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into your routine.

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You start your day with a few mindful breaths

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before getting out of bed.

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Practice mindful eating by really focusing

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on the taste, texture, and the smell of your food.

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Take mindful moments throughout your day.

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Brief pauses to check in with yourself.

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And end your day with a short gratitude practice,

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mindfully reflecting on the positive aspects of your day.

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Remember, consistency is key.

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That is something you will keep hearing me say in my podcast

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and in my speeches.

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Remember, consistency is key.

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Even a few minutes of daily practice

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can make a significant difference over time.

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As you develop your mindfulness practice,

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you may face some challenges.

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It's common for your mind to wonder or to feel restless,

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and it's OK.

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You might find yourself getting frustrated or thinking,

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I'm not doing this right.

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These experiences are all normal and part of the process.

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The key is to approach these challenges with self-compassion.

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Remember, the act of noticing that your mind has wandered,

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gently bringing it back to the present moment, is the practice.

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Each time you do this, you're strengthening your mindfulness

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muscle.

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If you're struggling with sitting still, try walking meditation

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or mindful movement practice.

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If you're having trouble finding time,

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start with just one minute a day and gradually increase.

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The important thing is to be consistent and patient

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with yourself.

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By cultivating mindfulness, you're not just building resilience.

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You're enhancing your overall quality of life.

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You're developing the ability to fully engage

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with your experiences, manage stress more effectively,

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and approach challenges with greater clarity and calm.

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While formal mindfulness practices like meditation

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are valuable, we integrate it into our daily lives, right?

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Here are some ways to bring mindfulness

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into your everyday activities.

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In mindful communication, when conversing with others,

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practice giving them your full attention.

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Notice when your mind starts to wonder

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or when you're planning what to say next instead of truly

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listening.

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Mindful work.

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Take short mindful breaks during your workday.

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Set an attention at the start of each task.

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Notice the physical sensations of typing, writing,

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or whatever your work involves.

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Mindful emotion.

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When you experience strong emotions,

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practice observing them without immediately reacting.

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Notice where you feel the emotion in your body.

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Mindful decisions.

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Before making any decision, take a mindful pause.

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Check in with yourself about how you're feeling

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and what it is that you truly need.

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Mindful technology use.

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Practice being aware of your urge

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to check your phone or social media constantly.

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Can you pause and take a breath before reaching for your device?

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By fusing mindfulness into these everyday moments,

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you're continuously building your resilience

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and creating a more aware, intentional way of living.

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Now, let's address some common questions

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about mindfulness and resilience.

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Question one, I can't seem to quiet my mind.

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Am I doing mindfulness wrong?

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Not at all.

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The goal of mindfulness isn't to have a perfectly quiet mind.

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It's normal for thoughts to arise.

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The practice of mindfulness is about noticing these thoughts

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without getting caught up in them.

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Think of your mind like a sky and your thoughts

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like the clouds that are passing by.

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You're simply observing them, not trying to make them disappear.

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With practice, you may find that spaces between those thoughts

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naturally grow longer.

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How long should I practice mindfulness each day

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to see benefits?

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While more practice generally yields greater benefits,

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even short periods of mindfulness can be effective.

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Research has shown improvements in stress levels

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with just five to 10 minutes of daily practice.

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The key is consistency.

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It's better to practice for five minutes every day

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than for an hour once a week.

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Start with an amount that feels manageable for you

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and gradually increase it as it becomes a habit.

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Can mindfulness help with specific issues like anxiety

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or insomnia?

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Absolutely.

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Mindfulness has been shown to be beneficial for a range

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of issues, including anxiety and sleep problems.

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For anxiety, mindfulness can help you observe anxious thoughts

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without getting caught up in them, reducing the power.

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For insomnia, mindfulness can calm the racing thoughts

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that often keep us awake at night.

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However, it is important to note that while mindfulness can

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be a powerful tool, it is not a substitute for professional

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medical advice or treatment when needed.

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I've tried mindfulness before and it didn't work for me.

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Should I try again?

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Yes, absolutely.

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There are many different approaches to mindfulness

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and what works for one person might not work for another,

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which is why I came up with Calibrated Resilience.

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If sitting meditation doesn't resonate with you,

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you might prefer mindful movement or informal movement

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or mindfulness.

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It's also worth noting that the benefits of mindfulness often

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develop subtly over time.

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You might not notice dramatic changes immediately,

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but with consistent practice, you may start to see shifts

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in how you respond to stress and challenges.

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How can I remember to be mindful in stressful moments?

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This is a common challenge.

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One effective strategy is to use mindfulness cues,

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choosing specific triggers that are useful for you

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to be able to practice mindfulness.

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One effective strategy is to use mindfulness cues, choosing

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specific triggers in your environment to remind you to take

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a mindful moment.

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This could be things like rear traffic lights,

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your phone ringing, or walking through doorways.

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Whenever you encounter your chosen cues, take a deep breath

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and check in with yourself.

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Over time, this can help make mindfulness a normal response

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to stress.

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Now that we've explored the foundations of Calibrated

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Resilience, it's time to take the next step in your personal

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growth journey.

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I'm excited to introduce to you our Calibrated Resilience

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Tier 1 program.

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It's a self-paced course designed to help you build

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personalized resilience strategies that work for your

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unique lives and challenges.

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Here's why you should consider enrolling in this today.

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Flexibility.

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As a self-paced program, you can learn and implement strategies

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on your own schedule, fitting resilience building into your

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busy life.

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Personalization.

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Tier 1 includes a proprietary resilience quotient assessment

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or RQA, helping you identify your specific resilience needs

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and strengths.

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Practical tools.

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You'll gain access to a toolkit of evidence-based techniques,

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exercises, and resources to enhance your resilience in real-world

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situations.

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Tier 1 was changed to a monthly subscription, so you'll have

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enrollment as long as you keep subscribing and you'll have

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access to those course materials.

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And it allows you to revisit and enforce what you've learned as

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needed before you go on to Tier 2.

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You'll have community support.

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Join our private online community of like-minded individuals on

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their own resilience journeys.

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To get started, simply visit www.calibratedresilience.

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C-A-L-I-B-R-A-T-E-D-R-E-S-I-L-I-E-N-C-E.com.

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00:19:27,920 --> 00:19:31,920
And click on the Enroll Now button for Calibrated Resilience Tier 1.

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Use the code podcast20 at checkout to receive a special 20%

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discount exclusively for our podcast listeners.

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Remember, investing in your resilience is investing in your

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future.

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Don't wait for life's challenges to overwhelm you.

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Start building your personalized resilience strategy with

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Calibrated Resilience Tier 1.

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Your journey to a more resilient youth starts now.

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Thank you for joining me on this deep dive into mindfulness as a

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foundation for resilience.

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I hope you're feeling inspired to incorporate more mindfulness

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moments throughout your day.

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Remember, building a mindfulness practice is a journey.

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Be patient with yourself and celebrate those small victories

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along the way.

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Even if a few mindful breaths can make a difference in how you

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respond to life's challenges.

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If you found value in this episode, please subscribe to the

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podcast and share it with others who might benefit.

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Your support helps us spread these important ideas to a

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wider audience.

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Until then, remember, each breath is an opportunity to be

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present, to build resilience, and to transform your life.

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This is Angela Armstrong signing off.

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Here is to your mindfulness resilience journey.

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I

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Awakening potential near and far Angela are strong raising the bar

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The waking into legacy we've got the key

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Unlocking the leader you're meant to be

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Mindful bold and totally free

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Transfer was wrong reach for the stars

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Resilient mind that's who we are

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Awakening potential near and far

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Angela are strong raising the bar from awakening to legacy we've got the key

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Unlocking the leader you're meant to be

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Mindful bold and totally free

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Always a lot are strong

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Your time is now just from your life

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We'll show you how

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From awakening to legacy we've got the key we've got the key