Mindfulness Mode

Eating, Exercising, and Deciding To Flourish

David Charles Brower is a #1 Best-Selling Author, Poet, Speaker, Life Coach & Super Connector, making living itself an art. David spends his life searching for love and creating abundant sensorial experiences everywhere he goes, wherever and whomever he finds himself with.  As The Sensorial Guy, and inspired by his own romantic personality, he inspires others globally to connect to each other in meaningful ways, to find useful joy in the everyday, create moments of romance daily and find pleasure in the small details and nuances of life. David relentlessly seeks to fuse pleasure with purpose, sometimes a tad mischievously, too. Listen & Subscribe on: iTunes / Stitcher / Podbean / Overcast / Spotify Contact Info Website: www.alivefulness.com Book: Dance Of The Love Caterpillars Tedx: The Power of a Real Human Connection Most Influential Person Thich Nhat Hahn Effect on Emotions It's that moment of pause that you give yourself. It frees you from an impulsive, excessive, automated reaction to someone or something that has triggered you and your response is coming from a place of potentially a hurt ego or something programmed from another period of your life. Being able to be free from that is the mindfulness piece for me. It's the relativizing that moment of equanimity. It's the ‘this too shall pass' moment of impermanence that you fold into that. Really, the whole part about this over attachment to desire and pushing away of a version of something, if you're able to take pause and allow yourself to bring a little bit of wisdom and not such an instantaneous judgment to what you're experiencing, sometimes what you're experiencing will either pass or you'll gain an extra bit of information that you need for your emotional system to either have already moved on to something else. So there's this fluid moment of dancing there, where, it's almost like the minute something hits you that makes you freak out. It's like that one deep breath gives you that moment to just dance with it and let go of the emotional response, let go of the knee-jerk way of reacting. As we all know, this is an every moment practice. Thoughts on Breathing Breathing is the area where I have the most growth to come. I've often felt that my emotional reaction to things can be associated with how my breathing goes. If I'm going through a stressful moment, I can get caught into breathing where my voice literally changes. At times I can have an emotional reaction. It can be related to stress. Through learning to breathe better, and I still have practice to do there, I'm learning to be in a constant state of equanimity in terms of breathing. I'm not allowing myself to not be aware that my breathing is becoming irregular. I'm more attentive to that. I'm checking in and noticing when my voice is not where I feel it is. Suggested Resources Book: The Miracle of Mindfulness: An Introduction to the Practice of Meditation by Thich Nhat Hahn Book: A Path with Heart: A Guide Through the Perils and Promises of Spiritual by Jack Kornfield Book: Dance Of The Love Caterpillars App: A Walking Meditation by Joe Dispenza Bullying Story About three years ago I went back to the town where I grew up, around Los Angeles. I met with a man that became a teacher at the school I went to when I was a little boy. We're looking through photo albums, and he had all these stories that I couldn't remember anything about. He remembered everyone's names, and he said, don't you remember John (not his real name), the bully at the school. You and he were best friends. I sincerely couldn't really connect with that memory and still can't. All I remember is that I was a very small kid. I was under five feet tall until I was 18. Consequently, the only way I could protect myself, was to befriend the biggest, strongest people in the school. In so doing, I was protected. I was very athletic and very fast, and the bigger kids didn't like that. I didn't remember the particular kid at all. Related Episodes 140 You Can't Start Improving Until You Start Doing; Gary Leland 207 The Future of Happiness With Amy Blankson 257 Experience The Entrepreneur House with Host Chris Reynolds Special Offer Have you been trying to break through a mind block and reduce stress? Are you discouraged and feeling anxiety? I coach people just like you. Do you just want to feel content and happy? I’m Bruce Langford, a practicing hypnotist, and I love to help people just like you! Feel good about your life and accomplishments. Regain confidence. Book a Free Consultation to get you on the road to contentment. Email me: bruce@mindfulnessmode.com with ‘David Brower' in the subject line.

Bob Proctor is a Canadian self-help author who identifies himself as a philosopher. He is 87 years old, born in 1934 and he’s known for his New York Times best-selling book, ‘You Were Born Rich’. He’s also well known for his contribution to the film and book, ‘The Secret’ by Rhonda Burns. Proctor joined the Nightingale-Conant Organization and worked his way up within the company, even being mentored by Earl Nightingale himself and as a result became well versed in human development and motivation. In 1984 he published his best-selling book ‘You Were Born Rich’, which Rhonda Byrne discovered and lead her to requesting Bob to be interviewed and participate in the movie, The Secret. Listen & Subscribe on: iTunes / Stitcher / Podbean / Overcast / Spotify Helping His Followers Bob Proctor helps his followers tap into their inner self and he explains that your inner-self is what is controlling all that is brought into your life. It may be a poor self-image, or bad paradigm and programming that is leading to poor results even with training and proper education. Bob Proctor’s work focuses on personal development and helping his followers understand the basic laws of the universe. Bob teachers that everything in the universe vibrates and similar vibrations attract each other. He explains that our mind and bodies also vibrate, and since humans are capable of controlling our thoughts, and therefore our vibrations, we are capable of controlling our results. He has said there is nothing in a person's life they cannot change through thought and the Law of Attraction Life-Changing Mantras Here are some of the mantras that Bob Proctor has shared over the years: I am so happy and grateful now that my life is full of love – I love who I am, I love what I do and I love who I’m becoming. I am so happy and grateful now letting go of my limiting beliefs about life and learning to live outside of my comfort zone. I am so happy and grateful now that things are falling perfectly into place – with more opportunity, success and joy than ever before. I am so happy and grateful now that I am a forgiving and understanding person. I am so happy and grateful now that great opportunities are happening into my life. I am so happy a nd grateful now that money is coming to me in increasing amounts, through multiple sources, on a continuous basis. I am so happy and grateful now that a new year brings new dreams, new opportunities and new inspiration to live my best life. Prosperity Every day in every way I am becoming more and more prosperous. I am so happy and grateful now that money comes to me in increasing quantities from multiple sources. I am so happy and grateful now that my mind is a center of divine operation always for expansion and fuller expression. I am so happy and grateful now that I am the artist of my reality. Every choice, action and feeling contribute to my beautiful life. I am so happy and grateful now that I have goals to motivate me, dreams to inspire me and purpose to fuel me. About Your Fear I am so happy and grateful now that fear no longer stops me. It serves as a sign that I’m moving in the right direction. I am so happy and grateful now that my goals and desires are more fierce and powerful than my paradigms and fear. I am so happy and grateful now that my focus is strong, my ego is quiet and my dreams are fierce. Record Your Own Mantras Take some of your favorite mantras taught by Bob Proctor or create your own and record them using your voice. Listen to the mantras and allow your thoughts to focus on them. Your mantras will become a background for your thoughts. Suggested Resources Book: You Were Born Rich by Bob Proctor (Audiobook) Book: Think And Grow Rich by Napoleon Hill Book: The 7 Power Principles For Success by Bob Proctor (Audiobook) Book: The Science of Prosperity by Bob Proctor (Audio Recording) App: Insight Timer Related Episodes Grow your Business, Health, and Happiness; Sheena Cantar How Thoughts Become Things; Doug Vermeeren 419 The Secret of Homeless To Billionaire Author; Andres Pira Special Offer Have you been trying to break through a mind block and reduce stress? Are you discouraged and feeling anxiety? I coach people just like you. Do you just want to feel content and happy? I’m Bruce Langford, a practicing hypnotist, and I love to help people just like you! Feel good about your life and accomplishments. Regain confidence. Book a Free Consultation to get you on the road to contentment. Email me: bruce@mindfulnessmode.com with ‘Bob Proctor' in the subject line.

Heidi Hazen is a Human Design Reader and Certified Hypnotist with the National Guild of Hypnotists. She has experienced adrenal fatigue, depression, and anxiety and through intense self-help work, went through a process she describes as gently burning everything down. Now she works with others who have been down this road of wondering what life’s all about. Heidi is passionate about her work as as Human Design Reader and Hypnotist and loves to help her clients do the most important work they’ll ever do – finding their way back to their original self so that they may authentically live. Listen & Subscribe on: iTunes / Stitcher / Podbean / Overcast / Spotify Contact Info Website: www.HeidiHazen.com Most Influential Person My friend, Brian Teal Aman Effect on Emotions I'm no longer a victim of my emotions. I'm in control of them. When I started to realize that every time I have an emotional response, it's actually a gift that's an arrow pointing to a layer, to a wound. If we continue to have that trigger and evoke that emotional response, then we are at the mercy of anyone triggering us in that way. By doing this work, I have been able to claim ownership and agency over my internal landscape which is my emotional landscape and so now I'm the one in control of the way I respond to things. Thoughts on Breathing A deep breath can change everything, in a moment. That's something that I have taught my children since they were tiny. They'll do it on their own. When we're having emotional outbursts about something, they will stop, we can just look at each other across the room, and we know that the cue is to take three deep breaths. Breathing is part of my arsenal of self-care in my home. Suggested Resources Book: The Unteathered Soul by Michael A. Singer App: Insight Timer / Enso Bullying Story I was my biggest bully. I think because there was so much that happened when I was a kid, there was a lot of loss and not having the things that I needed in place. I really started to turn things on to myself. As a child we don't know not to do that. I made a lot of things my fault. I adopted this mentality towards myself, that, if I am the harshest towards myself, then anything anyone throws at me, won't hurt. Related Episodes The Gut-Brain Connection; Wade Lightheart Transform your Life and Impact the World; Marie Diamond 517 Start From Zero And Reach Massive Success; Dane Maxwell Our Sponsor Use hypnosis to help others stop struggling with their deep-rooted issues like weight loss, smoking, painful experiences. Are you a coach or a healer who would love to have new skills to help your clients? Hypnosis can help people reach goals faster and easier than you thought possible. Become a hypnotherapist. The Cascade Hypnosis Center offers world-class training. www.CascadeHypnosisCenter.com Special Offer Have you been trying to break through a mind block and reduce stress? Are you discouraged and feeling anxiety? I coach people just like you. Do you just want to feel content and happy? I’m Bruce Langford, a practicing hypnotist, and I love to help people just like you! Feel good about your life and accomplishments. Regain confidence. Book a Free Consultation to get you on the road to contentment. Email me: bruce@mindfulnessmode.com with ‘Heidi Hazen' in the subject line.

Habit, determination, and confidence is my topic and today I'm having a conversation with a guy who has nailed all three of these attributes. Nathaniel Carroll spending his life in gratitude mode. He started his ‘thanking law enforcement challenge' back in January of 2019 and since then Nathaniel, a resident of Wisconsin, has thanked over 1500 officers for their contributions as first responders. He has met many officers in person and has contacted a lot of others by writing letters. Nathaniel is hoping to reach officers in every one of the over 3,000 counties in the United States. Nate is passionate about supporting the charity called, Tunnel2Towers Foundation, a non-profit organization that pays off the mortgages of injured first responders. In addition to his mission of thanking officers across the country, Nate has set a record by doing 1.5 million push ups in the last year.  Listen & Subscribe on: iTunes / Stitcher / Podbean / Overcast / Spotify Favorite Charity Nate is passionate about supporting the charity called, Tunnel2Towers Foundation, a non-profit organization that pays off the mortgages of injured first responders. Please feel free to donate. Your Mindfulness Definition Nate: Mindfulness means really being in touch with the moment and being in touch with your body, both physically and mentally. It means taking that daily assessment of where things are and where we want to go. For me, that ability  to focus really made that challenge a success. Ultimately, for anybody, mindfulness is incorporated to whatever success they have for themselves.     1.5 Million Pushups? Bruce: How did you make it a reality to personally perform 1.5 million pushups in a year? Nate: For me, it was being mindful. What that really means to me is focusing solely on what I can control and disregarding things that are outside of my ability to control. When you just focus on daily habits and routines, and you add them up moment after moment, day after day, may it adds up to something special. Being mindful and being focused on the moment and what I can control is really about all I can do to strive towards a goal like that.  Daily Routine Bruce: Tell us about your daily routine while working towards your pushup goal. Nate: During the challenge, I slept in five days over 365 days, and that was sleeping in until a little after 7:00 a.m. Typically my day started at 3:45 a.m.. I got up, I would stretch, take an assessment of how I was feeling both physically and mentally and then by 4:00 a.m. I would start my pushups. I would do 60 sets before the day started. That is, before work started or before I had to get the kids off to school. I did 30 to 35 pushups per set. That would give me about 2,000 pushups. Then I knew I'd be able to get the other 2,000 pushups in before the end of the day. It was about creating habits and having a goal.  First Responders Bruce: Explain your passion for First Responders. Nate: I think it's the awareness. You talk about mindfulness, not only of ourselves, but our awareness of what happens around us. To make it clear, during COVID, we really recognized the importance of truck drivers, store clerks, and all these people that contributed to our life in ways that, maybe prior to COVID, we hadn't put a lot of thought into. It's the same thing with First Responders. At any moment, these men and women are willing to trade their safety for my life. They're willing to answer the call and run towards danger when most of us are running away from danger. Bullying Story I wasn't bullied as a kid. During my childhood I was always a chameleon. I could fit into any situation, whether with the athletic people, or the non-athletic. I've always had a knack to blend in and get along. My son has experienced some bullying. We talked about that. When I was young, I was angry and upset and a lot of that was really because of my experiences. I probably wasn't as nice to people as I could have been. I think of those moments in my past when it was really about Nate, not what other people were doing in my life that caused these reactions.  Related Episodes 061 How Habit, Hockey and Focus Make Terry Lancaster a Mindful Guy 191 Guilt and Shame Can Be Countered By Mindfulness Says Aaron Hunnel 279 Do More With Less; Discover The Simple Life With Courtney Carver Our Sponsor Use hypnosis to help others stop struggling with their deep-rooted issues like weight loss, smoking, painful experiences. Are you a coach or a healer who would love to have new skills to help your clients? Hypnosis can help people reach goals faster and easier than you thought possible. Become a hypnotherapist. The Cascade Hypnosis Center offers world-class training. www.CascadeHypnosisCenter.com Special Offer Have you been trying to lose weight? Are you discouraged? It’s not hopeless. YOU CAN DO IT. I coach people just like you. I’m Bruce Langford, a practicing hypnotist, equipped to shift your mindset so you can become trim! I personally lost 35 pounds and I’ve kept it off thanks to hypnosis. Feel good and look good. Believe it. Send me an email at bruce@mindfulnessmode.com and we'll set up a time for a free, 30 minute zoom call where we can talk about whether hypnosis is right for you.

Master Sha combines traditional Chinese medicine, the essence of Western medicine, and ancient energy and spiritual secrets from China. A medical doctor in China, Master Sha is also a doctor of traditional Chinese medicine and acupuncture in Canada and China. He is an expert in advanced cellular science and in breakthrough research on the effects of aligning soul, heart, mind, and body. He is an author of over 25 books with 11 New York Times bestsellers. Master Sha is a grand master of Dong Yi Gong qigong, feng shui, the I Ching, Qigong and Wu Dong tai chi. He is also a National Chinese Calligrapher Master (Shu Fa Jia) and an Honorable Research Professor (Yan Jiu Yuan), appointed by the State Ethnic Academy of Painting (Gui Jia Min Zu Hua Yuan) in Beijing, China. Listen & Subscribe on: iTunes / Stitcher / Podbean / Overcast / Spotify Contact Info Website: www.DrSha.com Website: www.MasterSha.com Facebook: https://www.facebook.com/drandmastersha Podcast: Experience Transformation with Master Sha Youtube: https://www.youtube.com/c/DrandMasterSha Book:  Tao Calligraphy Healing Field: An Information System with Six Sacred Tao Techniques to Empower You to Heal and Transform Your Life by Dr. and Master Sha Most Influential Person Lao Tzu and The Buddha Effect on Emotions The liver connects with anger. The heart connects to depression. The spline is connected to worry. Lungs for grief and the kidneys for fear.  Thoughts on Breathing There are so many kinds of breathing. Today I want to share about abdominal breathing. In through the nose and out by pushing the abdomen. Let it go naturally out. Follow nature's way. If you breath and your abdomen goes in, that's perfect. Breathe out and the abdomen goes out. Do not force it. Both ways are perfect. The key is to watch a new-born baby. That baby will use abdominal breathing. Suggested Resources Book:  Tao Calligraphy Healing Field: An Information System with Six Sacred Tao Techniques to Empower You to Heal and Transform Your Life by Dr. and Master Sha App: n/a Related Episodes 356 Global Zen Consciousness Conference Founder; Shi DeRu 292 The Kindness Cure With Author Tara Cousineau 071 Fill the Room With Your Mindfulness, says Satyen Raja of Warrior Sage Our Sponsor Use hypnosis to help others stop struggling with their deep-rooted issues like weight loss, smoking, painful experiences. Are you a coach or a healer who would love to have new skills to help your clients? Hypnosis can help people reach goals faster and easier than you thought possible. Become a hypnotherapist. The Cascade Hypnosis Center offers world-class training. www.CascadeHypnosisCenter.com Special Offer Have you been trying to break through a mind block and reduce stress? Are you discouraged and feeling anxiety? I coach people just like you. Do you just want to feel content and happy? I’m Bruce Langford, a practicing hypnotist, and I love to help people just like you! Feel good about your life and accomplishments. Regain confidence. Book a Free Consultation to get you on the road to contentment. Email me: bruce@mindfulnessmode.com with ‘Dr & Master Sha' in the subject line.

Today I’m going to share with you how to leave anxiety behind and become more calm and centered. As you know, I’ve interviewed over 600 guests on Mindfulness Mode and it’s not surprising that some patterns are emerging. One of those patterns has to do with anxiety and stress and what you can do to decrease that undesirable feeling that we’re all familiar with. First, remember that stress is an emotion. I know you’re likely saying, well that’s obvious, but I want to remind you that our motions are there for a reason. Emotions exist to tell us that something is going on with our body or something needs to be adjusted. Human emotions are like the warning lights on your car’s dashboard that let you know that something on your car needs attention. Maybe the fuel is low, the oil needs to be topped up, or your coolant is running low. There are warning lights on your dash to let you know of a bunch of different things that might need attention on your car. Listen & Subscribe on: iTunes / Stitcher / Podbean / Overcast / Spotify What Are Emotions For? Emotions serve a similar purpose. Loneliness means that you need more human interaction in your life. Anger could mean you need to pay attention and possibly make a change regarding something that’s happening. There’s no doubt about it, emotions can be a complex system of letting you know something needs adjusted. For one thing, in our society, a lot of us have learned to push our emotions away, pretend they aren’t real, or sometimes we might not identify our emotions accurately. Maybe we think we’re feeling stress, but it’s actually boredom, or loneliness. Feel-Good Chemicals Our body’s have an amazing system of secreting hormones and chemicals in response to various emotions. Most people realize that when we experience fight or flight, our body creates chemicals as a result. Although we don’t always realize this fact, when we work up a sweat, there are some feel-good chemicals that help us feel better and can even make you feel like you’re experiencing a high. You’ve probably heard of runner’s high. The chemicals we’re talking about are endorphins. The Games In order to experience this feeling, you have to make movement a way of life. You have to create a habit that includes some kind of activity. Brisk walking or running can do this for you, but of course there are lots of other choices too. The 2020 Olympics are on right now, and that’s one of the reasons I wanted to talk about physical activity and sport. This year's Tokyo games are officially called the Games of the XXXII Olympiad Tokyo 2020. Take some time to tune in to some events and allow yourself to enjoy and be inspired by the athletes. I usually find that once I tune in, I get so interested that I want to watch even more. Like I said, allow yourself to be inspired. After all, all these athletes started somewhere, and you can be sure there were times when they needed some inspiration and encouragement from others. We can all encourage each other, no matter what challenges we’re up against at any given time. Beat Your Stress Let’s talk about running. Running helps to improve your mood because it makes you feel better about yourself and gives you a sense of accomplishment. It also can be addicting, as once you get in a routine and start feeling the positive effects, you’ll likely want to stick with it. Running is also inexpensive and convenient. You don’t need a gym membership or expensive equipment. Running is a great exercise and a perfect way to beat stress and anxiety, and also get connected to nature. That’s true of course, as long as you have somewhere to run when you can enjoy the trees, the birds, or whatever aspect of nature you enjoy. The reason running helps beat stress, is because the body releases endorphins which are often called “feel-good” chemicals. They can act as a pain reliever and happiness booster. Endorphins are primarily made in the part of the brain called the hypothalamus and also in the pituitary glands, though they may come from other parts of the body as well. These are some of the reasons that running is a great choice. A Routine To Diminish Stress You might have heard me say on the show before that I never did any running and never really wanted to in my life. Then, back in 2018, I started walking 45 minutes every day. Later I upped it to an hour. Then in December 2020, I decided to try running. I didn’t push myself too hard, I just ran if I felt like it. I noticed that it felt good and that I could work up a better sweat once I started running. So that got me into the habit of running for an hour every day. The distance I run is about 6.6 kilometers which is 4 miles. I usually run down the country road where we live and then turn around and come back. Of course, there are options, so I can go in either direction from my house, and I can run further than the 6.6 kilometers if I want to. I’ve noticed that it really feels good to do this as part of my regular routine. Inspired By Dick Cycling is also popular, and is a terrific choice as a way to stay fit and experience the boost created by our body’s chemicals. Cycling can help you build up your muscles and stay in shape. It's also fun, because you can ride with friends, a cycling club, or even go solo. This sport has been around for years, but it's just as popular today as it was in the past. I’m inspired by my uncle Dick, because a few years ago, when he retired, he took up cycling. He lost weight and became incredibly passionate about cycling. He also cycles in a velodrome. A velodrome is an arena for track cycling. It features steeply banked oval tracks, consisting of two 180-degree circular bends connected by two straight sections of track. The straights, as they’re called, transition to the circular turn through a moderate easement curve. A Great American Swimmer Swimming is another terrific fitness activity that will help you stay fit, costs very little, and allows you to have fun in the water. If you have aches and pains, or are recovering from an injury, being in the water is a good way to exercise without worrying about harming your joints or muscles. Swimming will help you strengthen your body without stressing sore joints and muscles too much. If you have a competitive spirit, swimming can be great too, because you can swim laps and challenge yourself, or swim with others and build on your successes. I’ve always loved watching swimmers in the Olympics and I am always inspired by Michael Phelps. I’ve read some of his quotes like, “You can't put a limit on anything. The more you dream, the farther you get.” What About You? Some of my guests have talked about how he inspired them to achieve greatness. I haven’t read his book, but it’s on my list of books to read. Check it out, it’s called, No Limits: The Will to Succeed. He published his book in 2009 and I know it’s been recommended as a book to read by some of my guests. He also published another book in 2016 called, Beneath the Surface: My Story. I’m sure those books would be inspiring and well worth reading. What’s your favorite activity or sport that helps reduce stress in your life? Is there an athlete that inspired you to take up a sport that is now part of your life? I’d love to hear from you. What are you enjoying most about the Tokyo Olympics? Is there an athlete that you’re fired up about and feel like the world should know more about their sport or what they’re up to? Send me an email, Bruce@mm.com and let me know your thoughts. Suggested Resources Book: Practicing Mindfulness: 75 Essential Meditations to Reduce Stress, Improve Mental Health, and Find Peace in the Everyday by Matthew Sockolov Book: No Limits: The Will To Succeed by Michael Phelps Book: Beneath The Surface: My Story by Michael Phelps App: Insight Timer Related Episodes 362 Discover Mindfulness In Ultramarathon Running; Deepak Shukla 162 Running To Focus On The Inside With Diz Runs Host Denny Krahe 047 Hilde Larsen: Gratitude Will Put You In A Sense Of Awareness Every Second Our Sponsor Use hypnosis to help others stop struggling with their deep-rooted issues like weight loss, smoking, painful experiences. Are you a coach or a healer who would love to have new skills to help your clients? Hypnosis can help people reach goals faster and easier than you thought possible. Become a hypnotherapist. The Cascade Hypnosis Center offers world-class training. www.CascadeHypnosisCenter.com Special Offer Have you been trying to break through a mind block and reduce stress? Are you discouraged and feeling anxiety? I coach people just like you. Do you just want to feel content and happy? I’m Bruce Langford, a practicing hypnotist, and I love to help people just like you! Feel good about your life and accomplishments. Regain confidence. Book a Free Consultation to get you on the road to contentment. Email me: bruce@mindfulnessmode.com with ‘Lessen Your Stress' in the subject line.

David Richman is an author, public speaker, philanthropist, and endurance athlete whose mission is to form more meaningful human connections through storytelling. His first book, Winning in the Middle of the Pack, discussed how to get more out of ourselves than ever imagined. David’s newest book, Cycle of Lives, shares the interconnected stories of people overcoming trauma and delves deeply into their emotional journeys with cancer. Listen & Subscribe on: iTunes / Stitcher / Podbean / Overcast / Spotify Contact Info Website: www.CycleofLives.org Book: Cycle of Lives by David Richman Most Influential Person My sister, June Effect on Emotions Our emotions are the only thing that really connect us all. We can all point to so many people and so many things in our life where you could say just be real. Just tell me what you're feeling. Yet you say one thing and you're acting a different way. I think the connection to our emotion and our connection to other people through our emotions is really the most powerful thing we have between us as humans. For me, being mindful of my emotions and being comfortable with them and allowing myself to have self-compassion when I'm not the best emotional person I can be; I'll try to get better at that. Thoughts on Breathing Running is all about controlling your breath and swimming too. Breath work is important. It is an area I am exploring right now in my life. I'm being very direct and deliberate about breathing. Suggested Resources Book: Cycle of Lives by David Richman Book: The Power of Now by Eckhart Tolle App: I have a Garmin Connect watch. I always look at my stress level and sleep info, and resting heart rate. I think that's important because it lets you know when you're stressed out. I suggest you use any app that allows you to understand your physiology and how those things will affect your moods, your biorhythms, your ability to stay healthy, your ability to be present and calm Bullying Story I had a rough childhood and one of the things I went through and how I dealt with some of my issues was to be a bully. I was bullied and I vividly remember some instances that still scar me to this day, but I also know I did the same to other people. I can understand how being more mindful while being bullied is important, but I think if I had been more mindful at the time, that would have prevented me from being a bully. If somebody would have said to me that you can deal with the difficult time that you're going through in a different way, if I'd had a safe space where I could be myself or to have somebody give me some guidance on how to come to terms on issues that weren't perfect, then maybe I wouldn't have lashed out at others. Related Episodes Get Off The Cycle and Run; Rodney C. Burris 362 Discover Mindfulness In Ultramarathon Running; Deepak Shukla 162 Running To Focus On The Inside With Diz Runs Host Denny Krahe Our Sponsor Use hypnosis to help others stop struggling with their deep-rooted issues like weight loss, smoking, painful experiences. Are you a coach or a healer who would love to have new skills to help your clients? Hypnosis can help people reach goals faster and easier than you thought possible. Become a hypnotherapist. The Cascade Hypnosis Center offers world-class training. www.CascadeHypnosisCenter.com Special Offer Have you been trying to break through a mind block? Are you discouraged? It’s not hopeless. YOU CAN DO IT. I coach people just like you. Are you struggling with hate, pain, and anger? I’m Bruce Langford, a practicing hypnotist, and I love to help people just like you! Feel good about your life and accomplishments. Regain confidence. Book a Free Consultation to get you on the road to contentment. Email me: bruce@mindfulnessmode.com with ‘David Richman' in the subject line.

Thrive – What does that mean to you? Here’s what I found online: If someone or something thrives, they do well and are successful, healthy, or strong. He appears to be thriving. Today her company continues to thrive. Synonyms: prosper, do well, flourish. Is honesty important to you? When I was a teenager, I started thinking a lot about honesty. I realized it’s complex. As a younger person, I thought honesty was black and white. You were either an honest person or you weren’t. I thought you were either telling the truth, or you were lying. Then I started rethinking the whole honesty thing, and began to see that it’s not cut and dried the way I had previously thought. For one thing, if you don’t have a concept of right and wrong, is honesty even a concept you can understand? I would say no to that question. I’d look at my dog and think, Sadie lives in the moment, she doesn’t judge, she doesn’t lie, she doesn’t tell the truth, she doesn’t worry about being honest, because honesty isn’t a concept that an animal could understand. Well, humans have different concepts of honesty too. What about children? A young child is operating in a completely different sphere compared to that of an adult. Their brain isn’t developed and concepts like honesty, being dependable, emotional maturity, those are all going to be developed later as the child gets older. For true honesty, we need to look inward. Are we being honest with ourselves? Am I just kidding myself when I say I’m going to read that book today, and then the day ends, and I haven’t read anything? Keeping promises to yourself is a great way to build your own credibility. The promise can be as simple as, “I’m going to pay a bill today” or “I will go for a walk around the block today”.   Listen & Subscribe on: iTunes / Stitcher / Podbean / Overcast / Spotify I Respect You Once you keep your promise, you’re saying to yourself, “I respect you, I believe in you enough to keep my promises”. Keeping promises to yourself can help your mental health too. It can help keep you mentally fit and strong. Have you experienced your emotion when you didn’t keep a promise to yourself? If you’re like me, it felt like energy leaving my body, like a sinking feeling. A little like being sucked into quicksand. That’s because if you don’t keep one promise to yourself, your subconscious mind will wonder if you can be trusted at all. It starts to question everything you think, everything you decide you want to do. There’s now a big question mark there.   Cementing That Pattern Back, almost a month ago, on June 20th, I published an episode called, Attachment Theory and Mindfulness. In that episode I talked about keeping promises to yourself and I said that it’s important to keep your promises to yourself. If you heard that episode, you’ll remember that I explained, ‘this is why a lot of people can’t lose weight, quit smoking, or give up alcohol.’ If broken promises are a pattern in your life, then every day, every week, every month you’re cementing that pattern and making it reality. The same problems, the same broken promises, and the same discouraging let downs keep happening over and over. Broken Promises When we start struggling with broken promises like this, the battle is between the conscious and subconscious mind. This is a common struggle for a lot of us, and sometimes we don’t realize that’s what’s holding us back. I talked about the challenge I call MindMode73. It’s 73 days of keeping a promise to yourself. How are you doing? Did you jump on-board and make a challenge to yourself that you’re working on for 73 days? I’ve received emails from some of you, Mindful Tribe, telling me that you took the challenge and you’re headed toward day 73. I mentioned that you can easily find your goal date by typing into Google, “what is the date 73 days from now?” Running In The Rain I didn’t tell you that my goal date was July 15, but that was it, just two days ago, so I’ve reached my goal on this current challenge I was working on. Right now I’m getting ready to start again and I’m adjusting some of the specifics. I never thought I would like running, but now I look forward to it. It feels weird to say it, but I like running in the rain and the cold. This morning it was raining for my whole run and it felt good. It felt energizing and refreshing. I ran every day except for 5 days when I walked the 4 miles. I’m glad I determined at the beginning that I could walk or run. I wanted be ready for some days when my body would need a break or maybe I wouldn’t be feeling 100 percent, so I promised myself I could either run or walk. On those 5 days, I needed to walk instead of doing my usual run. Anyway, I’m looking for some new exercises to do at night to keep strengthening my core. I’ve got a few ideas, but haven’t totally decided yet. Can you tell that keeping these promises to myself is rewarding, and makes me feel empowered? A Powerful Mind Game Keeping a daily promise is what’s important, no matter how basic that promise is. Make sure you consult your doctor if you’re thinking about doing any kind of fasting or if you’re adding exercise to your schedule that you’re not used to. My doctor is 100 percent behind me on this, but definitely check your plans out with your doctor. Like I mentioned, I call this plan, MindMode73. It’s a mind game and a lot of these ideas came from guests I’ve had on Mindfulness Mode. 73 is one of my favourite numbers, and I like to head towards that 73 day goal. This idea of keeping daily promises to yourself isn’t my idea, lots of other people have talked about creating a schedule, a daily plan and sticking to it. The only thing different about mine is that I like to call it MindMode73. Join me. Let me know how you're doing. Having a few daily habits can help you too. How about you? Would you like to set up some basic promises to keep in your life for 73 days? Remember, if you forget to do one thing on any given day, you have to start over again and start your 73 days from the very beginning. That’s part of what makes this motivating. I got caught a few times with the reading. I’d remember to do everything else, and then I’d forget to do the reading. Now I’m more on track with the reading and I almost always do it earlier in the day, usually before 5. If I wait, I find I sometimes can’t seem to keep my eyes open to do the reading. What would your daily promises be if you decided to do MindMode73? Making a promise and sticking to it is empowering. Make a chart or an infographic, and post it where you’ll see it every day. That can help remind you to keep your daily promises as well. If you decide to do this, I’d love to hear from you. What are your promises? What day are you on? How is it going? Is it helping you feel empowered? Send me an email, bruce@mindfulnessmode.com. I'd love to hear about your progress. Have a great week.  Suggested Resources Book: A Path with Heart: A Guide Through the Perils and Promises of Spiritual Life by Jack Kornfield App: Insight Timer Related Episodes Reclaim Your Eating Habits With The Freedom Promise; Mindy Gorman-Plutzer 479 Using The Whole Method To Blaze Your Own Trail; Rhonda Smith 235 See Into Your Mind With Timothy Carroll Our Sponsor Use hypnosis to help others stop struggling with their deep-rooted issues like weight loss, smoking, painful experiences. Are you a coach or a healer who would love to have new skills to help your clients? Hypnosis can help people reach goals faster and easier than you thought possible. Become a hypnotherapist. The Cascade Hypnosis Center offers world-class training. www.CascadeHypnosisCenter.com Special Offer Have you been trying to break through a mind block? Are you discouraged? It’s not hopeless. YOU CAN DO IT. I coach people just like you. Are you struggling with hate, pain, and anger? I’m Bruce Langford, a practicing hypnotist, and I love to help people just like you! Feel good about your life and accomplishments. Regain confidence. Book a Free Consultation to get you on the road to contentment. Email me: bruce@mindfulnessmode.com with ‘Promises' in the subject line.

Frank Kilpatrick and Rayko are creative partners who have worked together to produce soundtracks directly related to mindfulness and emotional healing. Frank Kilpatrick was Inspired by a recent trip down the Nile River to “The Birthplace of Civilization”. As a result he composed “Gratitude” to, draw attention to everything we have to be thankful for. Frank created lyrics for all songs in the Gratitude suite and oversaw video and music production. He has written numerous songs in exploratory, harmonic and romantic genres that are available for licensing. Recently, he created “Stay Alive” – a 90-minute Suicide Prevention video podcast. Frank frequently collaborates with successful musicians. Rayko is a prolific songwriter and an energetic, sought-after vocalist, and an ‘Emotional Conduit’. Rayko composed the melodies for Gratitude and sang, played on and produced all pieces as well. Her compositions often contain themes of social justice, female perspectives and cross-cultural challenge. Born in Tokyo, Rayko also composed, arranged and performed songs for the award-winning AmazonPrime series, “Man In the High Castle.” Her other compositions include “Reaching For The Stars” and “Behind The Sun”—co-written with Grammy winner Isha Erskine, as well as the ending theme for the feature “The Wolves of Saving Hill”—featuring Kurt Fuller of “Pursuit of Happyness,” and the late Michael Massee of Spider-Man 2. Rayko is the vocalist in the house band of a popular Adult Swimshow, and currently the voice of a brand new ride in Tokyo Disneyland. Listen & Subscribe on: iTunes / Stitcher / Podbean / Overcast / Spotify Contact Info Website: www.stayalivevideo.com Website: www.gratitudevideo.com Most Influential Person Rayko: My mom Effect on Emotions Frank Kilpatrick: I would say that it's something that I think of as an important tool or resource kind of like a bookshelf. It's having something that I can use to facilitate going down a different road. We wrote a song recently that we're just finishing up. It starts with the line, ‘hitting past my past on a darkened highway at a hundred miles an hour leading nowhere sharing at nothing'. If you're headed down that road, mindfulness and gratitude can give you a different turn or choice to shift your way of thinking and to shift your experiences of that day. That gives you a lot of power. Having that as a tool is a gift.  Thoughts on Breathing Rayko: Breathing became a lot more important. You breath without thinking. When you're born, you're already breathing and you don't think about breathing. But when your loved ones get diagnosed with lung cancer, breathing becomes something that is right there, in front of your face. One thing that I do with my mother is something that I learned when I was studying opera for six years. You breath deeply the best way when you're laying down because your shoulders can come up. We lay down together when we're doing this breathing exercise. Suggested Resources Book: Practicing Mindfulness: 75 Essential Meditations to Reduce Stress by Matthew Sockolov Book: Mindfulness For Beginners: 4 Weeks to Everyday Peace, Gratitude and Focus by Ashley Sharp Book: Burned Bridges Lead To Better roads: A Survivors's Method To Risk-Taking Through Radical Change by Shari Sanahi App: Pray dot com App: Calm Bullying Story Rayko: I was a bully, because I felt quite powerless at home growing up. Don't get me wrong, my parents are amazing. When I was in elementary school in Japan, something was going on at home. I felt powerless and I took it out on other children at school. I was in the popular girl group. I was being so angry and took it out on others. I knew I was doing something wrong. I would go visit the students privately that I had bullied and say, I'm going to help you with your homework as long as you don't tell anyone. I did that for many years until I realized that I should make a change. As a child I meditated and my mom helped me through, figuring out the puzzles and putting the pieces together. Then I stopped bullying and started being there as a voice for the weak. By saving them I felt like I was saving myself. Related Episodes The Three Pillars of Meditation; Giovanni Dienstmann 083 Cranial Treatments Boost Meditation Results Says Dr. Dean Howell 050 Movement, Meditation and Mindfulness with Courtney Townley Our Sponsor Use hypnosis to help others stop struggling with their deep-rooted issues like weight loss, smoking, painful experiences. Are you a coach or a healer who would love to have new skills to help your clients? Hypnosis can help people reach goals faster and easier than you thought possible. Become a hypnotherapist. The Cascade Hypnosis Center offers world-class training. www.CascadeHypnosisCenter.com Special Offer Have you been trying to break through a mind block? Are you discouraged? It’s not hopeless. YOU CAN DO IT. I coach people just like you. Are you struggling with hate, pain, and anger? I’m Bruce Langford, a practicing hypnotist, and I love to help people just like you! Feel good about your life and accomplishments. Regain confidence. Book a Free Consultation to get you on the road to contentment. Email me: bruce@mindfulnessmode.com with ‘Frank and Rayko' in the subject line.