https://livingbenefitsexperts.com/mcolbert

Sound meditation she uses after prayer:

https://youtu.be/L6w8baZqDTw

Her favorite explanation of the Buddhist practice of chanting:

https://youtu.be/oFVcjCuJ1E0

A chanting of the mantra she personally uses:

https://youtu.be/LrTBmYCjWOo

Thank you for listening in! Enjoy these resources mentioned in the show! 

•  Let Go!: Elevate Your Destiny and ForgiveThe Let Go!: Elevate Your Destiny and Forgive. ...
• I Can't Keep Calm: He Gave Me Beauty for AshesI Can't Keep Calm: He Gave Me Beauty for Ashes.

 and is a mom to two amazing daughters. She shares her tips for coping with difficult circumstances and everyday annoyances, including her laundry ministry.  That's right...she even has an awesome way of thinking about laundry! Tune in to learn more about this wife, mother, healthcare executive, and fellow Supergluer.

Alicia's books can be found here:
Link to purchase from Amazon.

• Record the Situation that bothered you. Who were you with? What were you doing? Where were you? When did it happen?
• How did you feel?  (Rate intensity 0–100%)
• Interpretation / Thought How did you interpret what happened? What went through your mind?
• Alternative viewpoint: Try to interpret that situation differently. Use the prompts below.
  • What other ways are there of looking at this situation? • What would a friend say to me about this? • What would Batman say to me? • Name 3 good outcomes that might come from this event. • When you’re aged 80 and looking back on this event will it still bother you? • What would someone who truly liked themselves think in this situation?

In this episode, I share a huge mistake I made and how it impacted my body. It was hard to let go of my to-do list and surrender to my body.  My body budget was low and I needed to listen to it. Lisa Feldman Barrett, a professor of psychology at Northeastern University and the author of How Emotions Are Made: The Secret Life of the Brain explains that the body keeps a budget, and like your household budget, you make deposits and withdrawals.

Hebrews 12:1-3 NLT

Therefore, since we are surrounded by such a huge crowd of witnesses to the life of faith, let us strip off every weight that slows us down, especially the sin that so easily trips us up. And let us run with endurance the race God has set before us. We do this by keeping our eyes on Jesus, the champion who initiates and perfects our faith. Because of the joy awaiting him, he endured the cross, disregarding its shame. Now he is seated in the place of honor beside God’s throne. Think of all the hostility he endured from sinful people; then you won’t become weary and give up.

Anxiety Relief for Teens: Essential CBT Skills and Mindfulness Practices to Overcome Anxiety and Stress Paperback – Illustrated, March 31, 2020

by Regine Galanti PhD  (Author

I will highlight some of my fav tools and tips! 

Gently Touch Your Lips

Your lips have parasympathetic fibers spread throughout them, so touching them activates the parasympathetic nervous system. Take one or two fingers and lightly run them over your lips.

Be Mindful – Don’t Multitask

Try not to multitask and be mindful of what you are doing. Toni Bernhard in her book, How To Be Sick – A Buddhist Inspired Guide for the Chronically Ill and Their Caregivers, quotes Korean Zen master Seung Sahn who liked to tell his students, “When reading, only read. When eating, only eat. When thinking, only think.”

Use Visualization

Use visualization and imagery to stimulate the parasympathetic nervous system. Picture yourself in a peaceful place that you love. It could be the ocean at sunset, a mountain stream, a beautiful lush forest, a secluded beach, a field of wildflowers, or any place you enjoy and feel relaxed. Use all your senses as you visualize the place in this imagery. Hear the sounds of the waves, feel the breeze on your face, and smell the scent of the flowers. You’ll feel relaxed in no time at all.

Credit to: https://canyonvista.com/activating-parasympathetic-nervous-system/
Check out their work by visiting the link above!

Once upon a time there was a Chinese farmer whose horse ran away. That evening, all of his neighbors came around to commiserate. They said, “We are so sorry to hear your horse has run away. This is most unfortunate.” The farmer said, “Maybe.”

The next day the horse came back bringing seven wild horses with it, and in the evening everybody came back and said, “Oh, isn’t that lucky. What a great turn of events. You now have eight horses!” The farmer again said, “Maybe.”

The following day his son tried to break one of the horses, and while riding it, he was thrown and broke his leg. The neighbors then said, “Oh dear, that’s too bad,” and the farmer responded, “Maybe.”

The next day the conscription officers came around to conscript people into the army, and they rejected his son because he had a broken leg. Again all the neighbors came around and said, “Isn’t that great!” Again, he said, “Maybe.”

The whole process of nature is an integrated process of immense complexity, and it’s really impossible to tell whether anything that happens in it is good or bad — because you never know what will be the consequence of the misfortune; or, you never know what will be the consequences of good fortune.

2. How do you end your day?

3. What's a book that changed your mind and why?

4. What's a strategy to keep focused?

5. When you were a kid what did you want to be when you grew up?

6. What did you learn from the worst boss you ever had?

7. Who has influenced you most when it comes to how you approach your work?

8. What inspires you?

9. What does work-life balance mean to you?

10. How do you prevent burnout?

It reduces anxiety, boosts your mood, and even slows your heart rate

2. Reduces dementia.
It reduces depression and isolation, and can also help people with dementia tap back in to their personalities and sharpen their senses

3. Improves mental health.
And it can also help you process trauma.

4. Makes you smarter.
Studies show that people who play instruments have better connectivity between their left and right brains.  When the two hemispheres of your brain communicate with each other, your cognitive function improves.

It isn’t a color-within-the-lines exercise.

It’s a wild and outrageous invitation

full of uncertain outcomes.

The mess of life is both inevitable and unexpected.

It is filled with delightful mysteries

and frustrating predicaments.

In our disposable culture,

we throw broken things away.

So, what will we do with broken people,

broken relationships, broken institutions, broken families,

and of course, our very own broken selves?

We are all broken and wounded.

The answer will fill you with hope.

There has never been a more urgent need

for us to attend to what is happening within us.

- Matthew Kelly (Author, Life is Messy)

More than that, we rejoice in our sufferings, knowing that suffering produces endurance, and endurance produces character, and character produces hope, and hope does not put us to shame, because God's love has been poured into our hearts through the Holy Spirit who has been given to us.

Credit: Doug Cartwright - I create tools and methods that help others become the best, happiest, most fulfilled versions of themselves.

According to Psychology Today, when people make a judgement about you, or critiques, they are rarely about you. "In fact, it’s almost always about them, their issues, their needs, and their desire to control you and/or a situation," writes Dr. Abigail Brenner. To help manage your response to confrontation, know what you're sensitive about, and what triggers your emotions so you can prepare yourself if someone mentions them.

• Mindful eating: This is a quick and efficient exercise that not only increases your practice with mindfulness, but teaches you how to fully savor your meals. In mindful eating, you are encouraged to eat slowly and pay close attention to the flavors, appearance, textures, and smells of each bite, as well as your own feelings while eating (Bjarnadottir, 2019).
• Progressive muscle relaxation: While inhaling deeply, intentionally tense up a specific part of your body, such as your jaw, for 15 seconds. After this, exhale while relaxing that part of your body. Focus on the difference in feeling of tension and relaxation in those muscles, then repeat the exercise with 6–8 body parts. By focusing on one body part at a time, your mind stays centered on the present moment and grounded in your current experience (Cuncic, 2020). You can follow a guided progressive muscle relaxation exercise online.
• Body scans: After taking a few deep breaths, focus your attention on your feet and become aware of any sensations you may have in them, such as tension, tingling, temperature, itching, or pain. Acknowledge any sensations and feelings without judging them. If your mind starts to wander, gently bring it back to that body part. Slowly move your attention to another body part and again acknowledge any sensations or feelings without judgment. Continue this practice until you have scanned your entire body (Scott, 2020). You may wish to try a guided body scan.
• Spending time in nature: On average, Americans spend 93% of their time indoors (Li, 2018). However, time spent in natural environments, such as forests or beaches, often helps individuals to connect both with the present and with their senses. Additionally, it has multiple health benefits, including stress reduction, faster recovery times, and improved mood (Li, 2018). Even when inside, looking at images of natural spaces, having houseplants, listening to nature sounds, opening a window, and natural light can all positively affect well-being (Gengoux et al., 2020:197).

I went down to the mornings of the mountains;

The earth with its bars closed behind me forever;

Yet You have brought up my life from the pit,

O Lord, my God.

Jonah is feeling hopeless and filled with despair.  God rescued Jonah. God is always the God of grace. 

BE SURE TO STATE WHAT YOU EXPECT IN TERMS OF APPROPRIATE BEHAVIOR

Here's another tool!

2. Roelofs, J., Rood, L., Meesters, C., Te Dorsthorst, V., Bögels, S., Alloy, L. B., & Nolen-Hoeksema, S. (2009). The influence of rumination and distraction on depressed and anxious mood: A prospective examination of the response styles theory in children and adolescents. European child & adolescent psychiatry, 18(10), 635-642.

Plan for It

Script out what you want to say.
Delete what is not necessary.
Highlight 1-2 things that need to be said.
Be willing to admit your own mistakes.
Set up a time to talk.
Give a quick overview to explain what you want to talk about in the most neutral way.
Ask questions to show you are willing to listen: "Is there a way we can make the process more efficient? Is there anything I can do individually to make it easier on you?”

John 8:32 ESV

• And you will know the truth, and the truth will set you free.”

Proverbs 11:3 ESV

• The integrity of the upright guides them, but the crookedness of the treacherous destroys them.

1. Find a place to clear your mind and then write down 2 goals you have for yourself.
2. Consider who is not listening or what needs to be said. Write them a letter. Sit with it for a day and then decide if you need to say it.; in-person would be best. Go into with the intention to be supportive of their ideas and remove status from the conversation.
3. Ask for job responsibilities that excite you.
4. Focus on your hobbies and passions when not at work.
5. After a lot of careful consideration, if it is best for you then consider a job (or even career) change.

1. Reach out to your best friend who always makes you feel better.
2. Call an old friend who you haven’t talked to in a long time.
3. Have deep conversations with family members.
4. Expand your circle of friends by going to community activities that align with your interests.
5. Create “families of choice” if your own family is unable to meet your needs.
6. Seek group therapy if you feel misunderstood by friends and family.
7. Join a community sports team, choir, or other similar group.
8. Talk to strangers.
9. Put your smart phone on silent and away and have a long conversation with yourself or a close friend!

Insights:

Romans 8:26 ESV 

• Likewise the Spirit helps us in our weakness. For we do not know what to pray for as we ought, but the Spirit himself intercedes for us with groanings too deep for words.

Mark 12:31 ESV 

• The second is this: ‘You shall love your neighbor as yourself.’ There is no other commandment greater than these.”

1. Do 10 jumping jacks.
2. Set an alarm for 2 minutes and focus mindfully on your breathing, nonjudgmentally bringing yourself back from any distractions.
3. Do a power pose to increase your confidence and lower your stress.
4. Write down 3 things you feel grateful for.
5. Write down 3 things you like about yourself.
6. Take a quick work break to walk around your office.
7. Listen to an empowering song.
8. Write a “nice to meet you” or “thank you” email.

Insights -
2 Corinthians 9:7 ESV / 

• Each one must give as he has decided in his heart, not reluctantly or under compulsion, for God loves a cheerful giver

1 Thessalonians 5:16-18 ESV / 

• Rejoice always, pray without ceasing, give thanks in all circumstances; for this is the will of God in Christ Jesus for you.

1. Make a to-do list.
2. Pick 2-3 small tasks and get them done so that you feel a sense of accomplishment.
3. Delegate work if possible.
4. Ask for help.
5. Vent to someone who you trust to help you find perspective.
6. Remind yourself that work and life stressors ebb and flow, and that there is an end in sight.
7. Ask a colleague if instead of meeting in an office, you can do a walking meeting to help get your blood pumping while you work.

1 Corinthians 9:26, 
 "Therefore I do not run like someone running aimlessly; I do not fight like a boxer beating the air."

• But the wisdom from above is first pure, then peaceable, gentle, open to reason, full of mercy and good fruits, impartial and sincere.

Galatians 5:22-23 ESV

• But the fruit of the Spirit is love, joy, peace, patience, kindness, goodness, faithfulness, gentleness, self-control; against such things, there is no law.

For I know the plans I have for you, declares the Lord, plans for welfare and not for evil, to give you a future and a hope.

God is able to do immeasurably more in my life than I could ever imagine (Ephesians 3:20)

I live by faith, not by sight (2 Corinthians 12:7).

Blessed is the man who remains steadfast under trial, for when he has stood the test he will receive the crown of life, which God has promised to those who love him.

Galatians 6:9 ESV 

And let us not grow weary of doing good, for in due season we will reap, if we do not give up.

Romans 5:3-5 ESV

More than that, we rejoice in our sufferings, knowing that suffering produces endurance, and endurance produces character, and character produces hope, and hope does not put us to shame, because God's love has been poured into our hearts through the Holy Spirit who has been given to us.

Rejoice in hope, be patient in tribulation, be constant in prayer.

Galatians 6:9 ESV / 

And let us not grow weary of doing good, for in due season we will reap, if we do not give up.

Mission: Here we get real, share a morning prayer, and gear up for a kick-ass day.

In this episode we talk about friendliness, friendship and the importance of both for those of us who are the superglue to so many! 

Correction: My friend Dara did not "start" the Virtues Project but she and her husband started "Virtues Matter" and their cool app is called - "Virtues Cards" - enjoy!

Music by: Happy Life by FREDJI https://soundcloud.com/fredjimusic https://www.facebook.com/fredjimusic/ Music promoted by Audio Library https://youtu.be/u4PI5p5bI9k