Posts Tagged ‘soul care’

034: How to Meditate in the Midst of Mayhem // Dr. Leah Weiss

Do you laugh aloud at the thought of having a few minutes to meditate during busy days with your children?  What if I told you that you could be meditating THE ENTIRE DAY, even in the midst of chaotic, everyday moments with your little minions?

Dr. Leah Weiss–an author, a mindfulness expert who studied with the Dali Lama, a professor at the Stanford Graduate School of Business, and a mother of three little children–teaches that this is possible.  It just requires that we redefine (or rather, correctly define) the word “meditation.”

The word “meditation” is a translation from the Tibetan word “gom.”  Dr. Weiss points out that a more literal definition of this word is simply “familiarization” or “getting to know your mind and heart.”  When explained this way, busy moms can let go of visions of silent meditation rooms and burning incense (though those things are great too!) and instead embrace every moment with their children as an opportunity to “familiarize” themselves with their own hearts and minds.  In fact, motherhood itself can become meditation.

Join me for this fascinating conversation with a renowned mindfulness expert who teaches us the Tibetan process of “dampa sum,” meaning “good in the beginning, good in the middle, and good in the end.”

Show Notes

LeahWeissPhd.com

“How We Work: Live Your Purpose, Reclaim Your Sanity, and Embrace the Daily Grind” by Dr. Leah Weiss https://amzn.to/2sz6Wby

“Motherhood Matters: Are You Willing to Suffer?” by Laura Fanucci: https://www.deseretnews.com/article/865638913/Motherhood-Matters-Are-you-willing-to-suffer.html

025: Finding Motivation to Exercise // Monica Tanner of On the Brighter Side

3 Steps to Finding Your Motivation to Exercise--or Do Anything Difficult in Your Life

If you’re like me, finding time and motivation to exercise has become difficult since becoming a mom.

If you’re not like me (ha!), you exercise almost daily, but it’s probably hard to find motivation to do some other things in your life.

Whatever camp you’re in, I think this episode will help you. Monica Tanner, a mother of four, a small business owner, and a podcaster at On the Brighter Side, shares three steps for finding motivation to exercise—and her tips can be applied in many other situations as well.

 

Listen in as she teaches me how to…

1) Start with a positive and believable thought about yourself.

2) Find your own compelling reason to exercise.

3) Make it enjoyable, so the habit will stick.

 

This is a great discussion with so many nuggets of wisdom. I hope you enjoy it as much as I did!

Show Notes

Monica’s Website: http://onthebrightersideoflife.com/

Monica’s Podcast: https://itunes.apple.com/us/podcast/on-the-brighter-side/id1345544810?mt=2&ls=1

Rachel’s Website: 3in30podcast.com

Get a PDF of each month’s takeaways: 3in30podcast.com/takeaways

 

024: Fighting Against Mom-Guilt

Fighting Against Mom-Guilt // 3 in 30 Takeaways for Moms Podcast

A few years ago, I had a phone conversation with a friend that changed my perspective forever.  She told me why she never feels mom-guilt.  And I loved her wisdom and think of it often.

Listen to this week’s episode to hear her advice, as well as three strategies that I use frequently when I feel the mom-guilt sneaking in:

 

1) List all of the blessings that your kids have in their lives, from you and others.

2) Reject “filtered-thinking.” Zoom out so you can see the big-picture of yourself and your kids’ lives.

3) Examine whether your guilt is beckoning you higher, or dragging you down lower.

 

I love to hear from you!  Let me know what resonated from this episode or others at @3in30podcast on Instagram or 3in30podcast@gmail.com.

Show Notes:

-Organization I worked with in South Africa: https://helponenow.org/south-africa/

-More about the people I worked with in South Africa: http://fyionrachandry.blogspot.com/2016/11/i-want-to-introduce-you-to-people-who.html

-Episode about the three best tools I learned in counseling, including how to recognize and combat “filtered-thinking”: http://3in30podcast.com/ep-012-stop-mehan-3-best-tools-learned-counseling/

-Another great episode to help combat mom-guilt, “How to Be the Mom You Are, Instead of the Mom You Think You Should Be”: http://3in30podcast.com/ep-016-how-to-be-the-mom-you-are-instead-of-the-mom-you-think-you-should-be-julie-bastedo/

-Last week’s episode “How to Stop Looking at Your Phone So Much–And Why It Matters”: http://3in30podcast.com/lookup/

 

Listen to this episode

020: How to Be a Friend Instead of Just Being Friendly // Brooke Romney

Concrete ideas for being a good friend...even if you're really busy

As mothers, this can be a hard stage of life to find and maintain meaningful friendships.

Many of us feel busy and overwhelmed–barely managing the needs of our own families.

Opportunities to connect with other women might feel scarce, depending on the ages and needs of our children.

Sometimes it’s just easier to give a friendly wave or a quick hello in the hallway at church than to invest in a real friendship with someone.

In this week’s episode, Brooke Romney, a mother of four and a professional writer, shares totally doable ways that we can be good friends to other women, even if we are busy, shy, or maxed out on life.

Brooke discusses each of the following takeaways, offering concrete ideas within each:

 

1) Take advantage of small opportunities to build connection by simply being present wherever we are. 

2) Follow the advice that we give our children about being a good friend.

3) Don’t wait for life conditions to be perfect before extending friendship to others.

 

Don’t miss this conversation where we learn how to go beyond just being friendly, to start being real friends.

 

Show Notes

-Brooke’s website: http://brookeromney.com/

-Brooke’s article in the Deseret News: “It’s Time to Stop Being Friendly and Start Being a Friend

-Rachel’s Instagram: https://www.instagram.com/3in30podcast/

-Brooke’s Instagram: https://www.instagram.com/brookeromneywrites/

 

012: How to Stop Being Mean to Yourself: 3 of the Best Tools I Learned in Counseling

Three strategies to stop negative self-talk

Five years ago, I realized that I needed to go to counseling.  I had been coping with stress and heartache through both undereating and overeating for almost ten years, and my negative thoughts about myself had become debilitating and all-consuming.

I sought treatment from an outpatient eating disorder clinic, and I fully expected my counselor to teach me how to control my eating; instead, my counselor went to the root of the problem and taught me how to control my thinking.

I learned that destructive behaviors (such as eating disorders) are part of a three-part cycle: we have a negative thought about ourselves, we then feel a negative emotion about ourselves, and we then cope with that feeling through a destructive behavior.  In order to stop this cycle, we must have strategies to stop the negative self-talk that starts it all in the first place!

Whether or not you’ve ever struggled with an eating disorder, I think this episode will benefit you.  I share three of the best tools that I learned in counseling:

 

1) Reject “filtered thinking” and embrace “big-picture thinking.”

2) Talk to yourself the way you would talk to your best friend, sister, or daughter.

3) Use “coping statements” to help  you re-center and stay calm in moments when you might spiral into despair.

 

I truly believe that almost no topic is more important for women and mothers–so I hope you will listen, and let me know what you think in the comments.

Additional Resources

Unhealthy Stress or Habits? Break the Cycle (podcast with Power of Moms): https://powerofmoms.com/unhealthy-stress/

Listening to and Loving your Body through Intuitive Eating (podcast with Power of Moms): https://powerofmoms.com/intuitive-eating/

It Is What It Is” (article with a list of coping strategies): https://powerofmoms.com/it-is-what-it-is/

The Surprising Way I Confronted my Eating Disorder” (full narrative therapy): https://powerofmoms.com/eating-disorder/