Sound Mindful Living Blog

How to Motivate Yourself to Exercise

exercise motivation Oct 01, 2019

As the days grow shorter and the weather turns damp and dreary, keeping yourself motivated to exercise is vital to your health and well being. 

Why Exercise is Essential
The research is clear: 30 minutes of cardiovascular exercise five days a week, plus 30 minutes of strength training two days per week, significantly lowers your risk for stroke, metabolic syndrome, type 2 diabetes, heart disease, depression, certain types of cancer, arthritis and falls. Regular exercise has been shown to be as effective as anti-depressants for improving mood.

Begin with your Mindset

Your mindset can make or break your motivation. Start paying attention to your thoughts and words. Do you have an exercise avoidance mindset or an exercise motivation mindset?

* Vividly imagine the discomfort of the exercise process (being hot, sweaty, strained, out of breath)?
* Do you say things like “I hate exercise, it's hard, it's boring?”

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Mindful Stress Relief with Nature

Uncategorized Jul 31, 2019

Mindful Stress Relief with Nature

When's the last time you unplugged from technology and immersed yourself in the wilderness? In this blog post, you'll hear about "forest bathing," a mindfulness practice to release stress and re-balance your system.

The Importance of Releasing Stress

Stress happens. It's part of life. If you're like most of my clients, you are a busy professional who is juggling multiple demanding projects, taking care of personal and family responsibilities, and processing a continuous stream of incoming data

The combination of information overload and being constantly tethered to technology can leave you feeling spiritually disconnected and energetically depleted. 

According to the American Institute of Stress, there are 50 known symptoms of chronic stress, including

  • Diminished sexual desire or performance
  • Feelings of loneliness or worthlessness
  • Excess anxiety, worry, guilt, nervousness
  • ...
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7 Mindful Ways to Celebrate the Summer Solstice

mindfulness Jun 15, 2019

What are YOU doing to celebrate the Summer Solstice?

This weekend marks the longest day and the shortest night. Can you believe we are already nearly half way through the year? 

The word Solstice comes from the Latin sol, meaning sun, and sistere, meaning to stand still. Since the Winter Solstice, the days have been getting progressively longer. This weekend, it's as if the sun stands still to pause in all its glory before receding once again into its decent toward the darkness of winter. 

That's why this is an ideal time to mindfully pause and reflect on your intention, direction and purpose for the rest of the year.

This Friday, June 21, I'm hosting a group of conscious women here in the Puget Sound area for a Women's Wisdom Circles Summer Solstice Ceremony. 

There are a few spaces left so register soon if you'd like to participate! We will be gathering outside at Sanctuary Woodinville, letting our...

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How Removing the Imprints from Emotional Trauma Sets You Free

Uncategorized Jun 14, 2019

Emotional energy leaves imprints in your psyche and your body.

Trauma is not what happens to you, it's how you were impacted by the experience and the resulting imprints it left on your psyche. You may have had a "normal" childhood, but still carry energetic scars from a seemingly benign experience that left a deep impression. Those scars affect your ability to respond to life. They can keep you feeling stuck, as if you are held back by your past, and making it difficult to feel truly free.

According to Dr. Gabor Mate, an expert in trauma recovery, if you can talk about your experience with a trusted caregiver after the initial traumatizing event, the energy pattern can be cleared and leave little to no impression. However, many children are unable to confide in their caregivers (either from fear of being shames and blamed, or because their caregiver is emotionally unavailable). Instead, they keep the experience in silence in the shadows of their mind. 


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When alcohol becomes a habit

habits Jun 04, 2019

It's Summer - time for backyard barbecues and outdoor parties and celebrations, many of which place a high emphasis on beer, wine and cocktails. 

Many people can manage having one or two drinks on an occasional basis...but for some, occasional drinking turns into regular drinking, which can devolve into problem drinking, which teeters on the edge of alcoholism. Regular drinking can be a habit that's hard to break. 

Have you started wondering if alcohol might be harming your health or impeding your professional progress? Do you wake up regretting how much you drank the night before? Are you interested in reducing how often you imbibe?

Mindfulness training, coaching and hypnotherapy can help you change your relationship with alcohol.

Make no mistake about it, we experience mass hypnosis in our culture. Alcohol companies have spent billions of dollars promoting propaganda to suggest that once it turns 5 o'clock, it's "Happy Hour," or "Miller Time."...

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How to Spread Loving Kindness with Moments of Mass Mindfulness

mindfulness May 11, 2019

What are you doing this weekend?

I just heard about a very cool virtual event called “Moments of Mass Mindfulness,” where you can join thousands of people in over 40 different countries for a loving kindness meditation for world peace. Amazing, right?

Moments of Mass Mindfulness, or MOMM, is partnering with the HeartMath Institute and they are giving away free tools for anyone who wants to participate. You can download the HeartMath Global Coherence app for free, and get a free loving kindness meditation here:

How your thoughts create a positive ripple effect

Researcher John Hagelin conducted several studies to show how Transcendental Meditation influences the greater community. He found a statistically significant reduction in crime when large numbers of people gathered together focused on loving kindness. Author Lynne McTaggart has also researched how people who send healing intentions to others experience...

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7 Questions to Rapidly Reset Your Mindset

mindfulness motivation Apr 16, 2019

Did You Know...

Your mind is like a search engine. The questions you ask program your mind to seek and find an answer. What questions do you ask yourself all day long? Are they effective or ineffective at helping you achieve your goals? 

Ineffective questions are problem-focused. 

It stands to reason that when you ask your mind a problem-focused question, it will search for the answer to the question, which doesn't always help you solve the problem!

7 Problem-Focused Questions NOT to ask

  • Why me?
  • Why can’t I do this?
  • Why do I always mess up?
  • How come I never get it right?
  • What’s wrong with me?
  • Why is this so hard?
  • How come everyone else gets what they want but I don't?

When you've been focusing on a problem, give yourself a mindset reset! Instead, ask the following 7 questions to focus on what you DO want, not what you DON'T want.

When you ask your mind a solution-focused question, you'll screen your...

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How to Boost Your Motivation in 5 Easy Tips


By Lauren Renee Archer

Motivation is not something you HAVE, it’s something you DO.

What do professional athletes and peak performers have in common? High levels of motivation to achieve their goals. But if you ask any of them, they’ll tell you that motivation is not something you have, it’s something you DO.

Mindfulness invites you to notice your experience of the present moment, including your current level of motivation. Being mindful gives you insight into your thoughts, your feelings, your desires, and your resistance. You can’t change what you’re not aware of. Once you become aware of your internal experience, you are empowered to make changes. 

Motivation doesn’t just “come.”

A lot of people assume that motivation will just “come” to them, like a Fed-Ex package they expect to be dropped on their doorstep. If it doesn’t arrive, they assume that they just “aren’t motivated.” This is a...

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