So many people I coach say they desire to thrive and not just survive but life gets busy, we run on a kind of autopilot that doesn’t maximize our inner calling to be happy, healthy and successful….however we each uniquely define it.
The reality is that life IS busy – great things we “should” read, habits we “want” to start, things we “need to” get to.
That train stops here.
In 20 minute bites, each week I’ll bring you Inspiring true stories coupled with “easy-to-squeeze-in” practices that will spark joy and happiness in your beautiful. Deep breath. You’ve got this! And I’ll hold the space for you to experience it!
Together we’ll enjoy:
- A greater sense of happiness and wellbeing; more acceptance, less guilt (yup..really!)
- More patience, strengthened intuition and less second-guessing ourselves
- Greater passion and purpose in your daily life with family, friends and career
If you have ever asked yourself the question “is that my intuition or am I writing that story with my ego, my fears, my intellect”, this episode will offer you a beautiful way to navigate. Today I have a wonderful conversation with Author, Speaker, Spiritual Coach and creator of The Happiness Sessions, Anne Berube. Her new book titled Be Feel Think Do was my favourite read this past summer and so I had dozens of questions for Anne. I hope you enjoy this as much as I did.
A Little Background on Anne Berube
In her inspirational memoir Anne explores her journey of learning how to prioritize being and feeling in order to experience life richly, fully, and true to her soul’s calling. At the age of 23 Anne’s life was interrupted by a near fatal car accident and mystical experience. Trapped in the car, unable to breathe, she had a vision that forever realigned her life’s trajectory. The following years were marked by chronic pain, emotional turmoil, and malaise, through which her journey of introspection and personal transformation would eventually lead to profound insights around self-healing, inner peace, and soul-realization. Anne opens her heart and her mind to the universe’s wisdom, providing guidance and comfort to those who feel at the precipice of change and awakening.
To learn more from Anne Berube you can find her beautiful new book, Be Feel Think Do, online and in stores. You can also learn more about her events and programs at www.AnneBerube.com, including The Happiness Sessions which will be in April of 2018 in beautiful Nova Scotia.
Worry pretends to be necessary but serves no useful purpose. Yup. That’s the truth. But, I have a tool for that! Today on The Full Life I share where worry was resurfacing for me this week and the practice I go through to support my best self.
I highly recommend you check it out (the episode is only 20 min) but if you need the short-notes right now, here are your steps;
1. Notice the worry, get curious about it (vs trying to shove it away)
2. Cozy up to your worry, welcome it to come close and share how its feeling
3. Ask yourself where do I feel it? How does it feel? What are the main stories I am writing around the situation?
4. Breathe. Nice long, slow, breaths. We’ve got to settle the stress response so we can get perspective.
5. Retell the worry stories with a more calm, truthful outcome. Often the outcome is I don’t really know and even that is better than worrying for the worst outcome!
Check the episode out below as I walk you through this with some great examples and I welcome you to reach out and share or ask questions. Let’s get good at worry as we live The Full Life.
“Everything can be re-framed by the way we relate to it. We have a choice”. When life gets busy, this can seem like anything but the truth. Life feels constricted, overwhelming and as though its happening TO us and not FOR us.
Not surprisingly, sitting down with best-selling author and Master Integrative Life Coach Nancy Levin was a steady stream of awesome that I am so happy to get to share with you. On this episode of The Full Life we talk about beliefs that aren’t serving us, how they are reflected to us in our day to day lives, what happens when we aren’t aware of our power to shift perception and then we dig into some pretty transformational tools that you can try at home. Tools like what to do when you feel emotionally triggered. (I know! Me too!)
Grab a refreshing drink, take a nice nourishing breath and prepared to feel a shift in perception as we explore what it means to begin Living Your Truth.
To learn more about Nancy Levin and her transformational work, I highly recommend you continue your journey here:
1. www.NancyLevinInsiders.com Join this free and private community on Facebook and enjoy amazing insights with Nancy and her super-fan base of thousands
2. www.NancyLevin.com Where you’ll find a free master class, her newsletter, links to her best-selling books and an invite to a free group coaching session (which she offers weekly!)
How do you navigate the world if you are a sensitive person? What’s the difference between having empathy and being an empath? I’ve invited the perfect person to help us unpack this; Best Selling Author (x 6!!), Psychiatrist and Empath, Dr. Judith Orloff.
Her new book and the focus of our chat, The Empath’s Survival Guide: Life strategies for Sensitive People, is filled with so much wisdom. It’s a perfect read for empaths but also for those of us who have highly sensitive and empathic people in our lives. Understanding their needs and gifts can really make life sing, for everyone.
Dr. Orloff shares practical strategies for staying fully open while building resilience along with some of her own journey as an Empath.
Not sure if you are an Empath? Take the quiz here. Its very insightful (and fun 🙂 )
It’s a REBOOT week! Taking moments for gentle reflection has been and continues to be where my greatest ‘aha moments and perception shift have made themselves known. These are the practices that have allowed me to trade busy for full as I build this life I love while I care for those around me.
But who has time!? You do!
This week we gently, and with an open mind, explore the intention behind why you give. Often we give from our ego which ends up feeling like sacrifice or even fear but when we can gently lean in to giving from our heart…well that is a game changer. Today I’ll walk you through the very exercise I do daily to check-in and make sure I’m giving from a well of love and abundance. Trust me…it feels great!
Today I want to talk about the one question that every single client I have coached answers the same way on my intake questionnaire. And it’s the ONLY questions they all answer the same. Today we are talking about permission. I have a great little worksheet that you can down load for free (link below in Take-Aways) and I really encourage you to go for it.
“Giving yourself permission to be selfish is a vital act of self-love and self-care” Nancy Levin
Although you may not buy this at first blush, on this episode I share a story and some nuggets of wisdom with you as I can convince you to come over to the dark side of giving yourself permission. Permission for selfcare, permission to at least have a seat at the table. Why? Why do I feel compelled to hold your hand and ask you to join me on this journey? Because in order to live a full life, a life YOU can love while you care for those around you, you are going to need to give yourself permission to take care of yourself. So let’s get this taken care of right now. I promise it will be the best investment of your precious time today.
Download my free PermissionSlipWorksheet grab a tea or coffee and enjoy!
I also recommend this article by Nancy Levin, Redefining and Reclaiming Selfish
Just like adults, kids feel stress. And, for them it can be even harder as they lack the life experience to have perspective and the resources to support their feelings.
This week on The Full Life I share the basics of meditating with your kids. I have some tips to remember so the process is easy, comfortable and most importantly fun and I include 2 different practices that you can try. These are practices that I do regularly with young people so you can rest assured they are practical and a great way to feel like you are supporting your kidos while you de-stress yourself.
Welcome to…The Full Life!
Let me introduce you to the stealthy happiness-robber that lives in your head.
For many years, I ran a narrative in my mind around all the things that were wrong with me; I have no sense of style, I’m heavy in all the wrong places, I’m not naturally smart (I have to work so hard). Then my babies came and a whole new angle; questions around my parenting, was I good wife, would my kids succeed and how it would be my fault if they didn’t, I was a bad mom for trying to have a career AND raise happy kids – its selfish to want it all. I can now see how I “toxically” used things outside me to validate the spaces where I was most cutting to myself; I used “over achieving” at my job to feed me (and make me feel better), judging others to lift myself up (and feel better), and I did my share of retail therapy for quick-hits of feel better; none of which really made me feel ….better!
I so deeply wish that at the height of my people-pleasing I had realized that the fear that something is wrong with me was my greatest block to joy. I wish I been able to notice that along with the ongoing human behavior to blame things outside of us for our happiness, that the greatest ROBBER of joy was actually living right inside my own house, inside my head!
For todays “perception shift” I am sharing a practice I have used to successfully shift when I have let the robber in and I hope you’ll join me and try this out for yourself. If you ever say to yourself, “I’m a bad parent”, “I should eat better”, “I reacted so poorly with my daughter when she needed me not to judge her”, “Why does everyone cope better than me to stress at work”, etc.. this episode was lovingly created for you.
We’re going to soften the narrative we write in our minds; to speak to ourselves as we would a best friend in need of support or of a child navigating their lack of self-confidence. This episode truly is at the heart of living The Full Life.
The Avo-chocolate pudding I raved about can be found here, http://ohsheglows.com/2010/02/25/the-best-chocolate-pudding-you-will-ever-taste/. Try it…its amazing!
Its 3am. You wake and then decide to take on solving the really big worries that are fighting for space in your busy mind. Why!? Why does our mind do this to us, its so unkind.
Good quality sleep is a big part of enjoying The Full Life and the most common aspect of sleep that I am asked about is “what can I do to calm my busy mind at night”. There is no 1 size fits all cure but here are 3 tips that I have tested and had good success with. Sweet Dreams!
Show notes at www.AmandaMeditates.com
Welcome to Episode #20 and another Full Life “Reboot”. In our short guided practice this week I give you a chance to rest, digest and heal. I guide you to de-stress, connect to your FULL (vs the BUSY the world would have you running for) and to replenish your beautiFUL Self. We’re going to be building a sacred garden and I suspect you’ll love it!
For a printed version of this guided practice visit SacredGardenGuidedPractice.
Are you nice? Me too. Are you kind? Mmmmm, what the difference?
The best way for me to explain the subtle difference between nice and kind is to look at the motivation behind them. The nice person is externally motivated. In being nice, I would find myself doing things to make others happy even at the sacrifice of my own well-being. I was always worried what others would think of me and so, was constantly seeking their approval. Exhausting.
Kind, on the other hand, is internally motivated. When I am being kind I recognise the importance of respecting myself as much as others. I can do for others as much as I like but not at the expense of my own well-being. I allow myself to be in the equation, if you will.
The journey from being “nice” to being “kind” can have its bumps but I know first-hand the profound impact it can have your health, your happiness and your feelings of success both at home and work. So please be kind. Listen to the podcast episode for some great tips and an amazing share from one of my clients. You and those you love will be glad you did and you can ALL enjoy living The Full Life!
Recently a friend was telling me how she has been so tired of making decisions. Her husband had offered to take her out for dinner (Full Life Score!!) and he said “where would you like to go” (fair question) but she felt overwhelm… couldn’t decide where she wanted to eat or what she wanted to eat, it was later in the day and she was just spent.
I’ve found myself feeling this way – we make so many decisions in a day; some studies say in the thousands; what to wear, what to eat, decisions around home, all the ones you make at work – then there are purchases, emails requests…it just goes on and on. Choice is great, and most of us have lots of it but at some point, out brains get filled to capacity and even deciding where we want to go for dinner (which makes life easier!) can be hard.
This week I share my top 4 tools for getting good at decision fatigue. I also have some funny examples of how decision fatigue impacts us. Let’s giggle, learn and get some FULL in our beautiful Lives!
There is no shortage of fear in the world. For many on the news and for some even in their homes or communities. This week on The Full Life, I wanted to share with you some ideas around cultivating peace within your own heart first and then how you can ripple that out into a world desperately in need. I am really excited to share with you my personal “peace practice” and then give you free access to my 7 Day Peace challenge, if you will. Its easy to do and sure to have you feeling deeper love not only for yourself but for those around you.
We need this. So, lets be the change and get peaceFUL!
In 3 minutes, we will bring coherence to the connection between your heart and your brain. And, wow…can this feel like a reboot!
During stressful times our heart rhythms can become erratic, limiting our ability to think clearly, learn easily and make effective decisions. Then, when we experience uplifting emotions like compassion, joy, love or appreciation, our heart patterns become smooth and harmonious. As you can imagine, we feel good, work better and enjoy a much Fuller Life
A couple of minutes is all we need to reboot, clear the signal and plug into greater clarity. Let’s do this together!
Download a PDF of the guided practice : HeartFocused_Breathing_HowTo
You probably know if you are an introvert or an extrovert, right? But do you know the same for your friends and loved ones? Perhaps your team members at work? And, do you take the next step to understand and honour how you each uniquely build your energy stores and recharge? A big part of building a life you love while you love and care for those around you is knowing who you are, knowing who those you love are, and then being present enough to honour everyone in a way that allows them the space to recharge. If you don’t, its often where friction happens, where feelings get hurt, where unneeded judgement or criticisms happen and where life can get unintendedly messy.
As always, I have a true story for you to “humanize with heart” this concept and then let’s do a little quiz (chances are you already know what you are but who doesn’t love a little quiz to tell you, you are right!). Finally, we reflect and come out the other side honouring each other’s needs and temperaments as well as our own and journey on towards…The Full Life.
Check out a written version of the Introvert/Extrovert quiz HERE.
Did you know you have a superpower? And, that it has the ability to help you look at life and its experiences in new and more nourishing ways? Perception is VERY POWERFUL. On this episode of The Full Life, I have a great little exercise for you that is a favourite in my coaching and workshops. Its all about learning to shift our perception. The reason I wanted to share this with my FULL LIFE crew is that shifting your perception is like a SUPERPOWER when you are building a life you love while you love and care for those around you. I’m going to make it really easy for you by sharing a little story and then a fool-proof practice you can use yourself or with those you love. You are going to love this and I’m so honoured you’re here!
Our lives are busy. Really busy. And distracted. We have an average of about 70,000 thoughts a day (that’s about 1 every 1.2 seconds…so they’re coming). Then our devices! Its now a thing to do a “digital detox” and “try” to be without your phone on your nightstand.
Are you able to pay quality attention? If not, your happiness (and the happiness of those you love) could be suffering. Let’s dig a little deeper, do a little assessment quiz and then I have 3 practices for you that will REALLY enhance the quality of your attention.
Its a Full Life “Reboot” Episode! Take 5!
This is exciting! In response to YOUR requests, I’m adding a new segment, each month, where I’ll record a guided relaxation podcast. These “Full Life Reboots” will be short (5-7min), potent and sure to engage your “relax and then take on the world” response. Today we begin with the theme of unplugging for a few minutes to get yourself realigned for the day. Everything works better if you unplug it for a moment, even us humans. Grab your ear buds, close your eyes and lets do this, Beautiful!
The health benefits of fostering an “attitude of gratitude” are not only scientifically proven but quite extensive. This is why cultivating a gratitude practice is really key to living The Full Life. In this episode we explore how to move gratitude from a mechanical process (which I often hear is how it can feel when done everyday, as we feel depleted) to a way of BEing, along with my 3 favourite ways to practice gratitude and, a pretty awesome story of gratitude.
PS If I haven’t told you, “I’m so grateful for YOU!”
Take a moment and bring to mind an experience where you felt a rush of happiness. Can you optimize your sense of happiness with the simple use of something you have with you in every moment; imagery? The early research says yes! Dana Finestone, Developmental Psychologist and creator of KidsToday.ca, unpacks some new research and shares practical ways to leverage imagery to optimize your emotional state. She shares very practical ways she is striving to do this in her own life and we have a fun-loving banter about kids, the power of presence, gratitude and living THE FULL LIFE.
You can reach out to Dana at her website (www.KidsToday.ca) or email her at firstname.lastname@example.org. Her blog has some really well researched advise for raising happy kids and being happy parents!
About 50% of our happiness is due to our genes (yup, some of us just have happier genes than others), 10% lies in our life circumstances (income, house, job, health, ability to have kids) and the last 40% is impacted by our intentional activity. That means, the way we think, behave and the choice of people we surround ourselves with in our daily lives can have a very big impact on our overall level of happiness. With this in mind, we’re look at how to influence that 40% while we get good any emotional muggers in our lives…you know, the neighbour who only visits when she has problems to unload? Yes, we all have one of these, but this tactical way to cope will really help.
We’re gonna rock this, Gorgeous! Welcome to The Full Life!
Are you a people pleaser? Are you the person who says YES even though in the pit of your stomach you swore you wouldn’t? The beautiful soul who so hated to confront conflict that she said YES to that project at work that she really didn’t even feel qualified, let alone have the bandwidth, to do? That person who loves her kids so much that she puts them first to the point of feeling completely depleted?
Then yes, You are a people pleaser. A beautiful, kind-hearted, people-pleaser.
Is this bad? Let me help you wade through this potentially messy state and decide for yourself. I have a few questions for you to “honestly” ask your self, an admission of “people-pleasing” guilt from my own archive and a challenge we can do together. So let’s get to it! People Pleasers Unite!
Part of living The Full Life is about honouring yourself, gifting yourself a daily moment or moments to gain a little clarity, to inform the lense with which you see the world. Its about getting to know yourself underneath the layers of conditioned thought that we ALL carry. Its connecting to your beautiful essence under the Shoulda’s, Coulda’s, and Why Didn’t You’s.
So how do we do this. How do we begin to live “The Full Life”? This week I’m excited to introduce you to Trish, Christine, Michaela, Joan and Maureen and the daily practices that they each do to love and honour themselves. I have always found that I learn best through the stories and experiences of others like me so I’m hoping this episode will provide inspiration and learning for you in that same way! Your space is reserved so let’s do this!
For a full transcript of this episode [click here]
Welcome to The Full Life! Whether you love your job or not, sometimes you could benefit from being happier during your 9-5. On the practical side, your day goes faster, you feel better and chances are your performance will be better if your mindset rocks. So, what can you do? Here are my top 5 ways to “hack into happiness” at work. They are easy to do, don’t require you to be at a desk, scientifically backed and require little time but the results are consistently beautiFUL. Listen in NOW and then don’t forget to download your free Hacking Happiness Cheat Sheet to keep at your desk!
Download the Hacking Happiness Cheat Sheet (PDF) to keep at your desk!
Welcome to Episode #5 of The Full Life Podcast! Do you have a harsh inner critic? Well I’ve been doing more than a bit of work lately on “Calming the Harsh Inner Critic” and I’ve noticed something;
“How we talk to ourselves, mostly unconsciously, when we are busy, stressed and overwhelmed, is far, far worse, in my experience, than how we would talk to a friend or someone we love.”
Calming that harsh inner voice, the negative narrative, has and continues to be a journey for me and the beautiful people I coach – – but a critical JOURNEY if we are to live “THE FULL LIFE”.
This week I want to share with you a little practice I have; 2 little steps, that seems to calm the savage beast. Here we go;
The conversation between your head and your heart is often anything but optimal; stress, negative emotions, feelings of overwhelm and “I’m not enough” leave it with static, at best. The 3 minute practice I share in today’s episode will change that, it will align your head and heart physiologically, and will leave you feeling like you can really show up in YOUR full life. And, it’s a practice you can do anytime, anywhere. It’s a “Full Life” game-changer!
Download my little cheat-sheet [HeartFocused_Breathing_HowTo] so you can keep it at your desk or beside your bed!
There are 3 practices that I see over and over again that are most common amongst the people who are successfully calling FULL the new BUSY and building a life they love. Today I’ll share these with you and unpack them in a way that will allow you to integrate them into YOUR beautiFUL life. We’re reducing self-judgement and guilt and yes, we’re sparking some joy today!
In this first episode Amanda shares her personal story of going from “burn-out BUSY” to “soul-filling FULL” along with an easy-to-squeeze-in practice that you can do anywhere and that will begin to show you how to reframe BUSY as FULL in your beautiFUL life. Connect with greater health and happiness by the end of the episode!
Its nearly impossible to build a life you love with your stress response engaged. Getting good at stress means learning how we engage our fight/flight from the emotions we feed, how to dis-engage it and then how to get good at stress in our beautiful daily lives with family, careers and to-do lists. In this episode, Amanda shares with you the core practice she uses and that she teaches all her Full Life clients.