Everyday Life Coach Podcast – Episode 2 – Meditation

In this week’s Everyday LIfe Coach podcast, I discuss meditation.

Let me first tell you about some of the benefits that meditation can provide you:

  • Reduced pain
  • Boosts immune system
  • Lowers blood pressure
  • Cultivated willpower
  • Builds focus and concentration
  • Increases compassion
  • Improves empathy
  • Improves depression
  • Reduces loneliness
  • Cuts emotional reactivity
  • Eases stress and anxiety
  • Helps sleep

WOW! With all of those benefits, why aren’t we all meditating? I have apps to share with you that can cultivate a meditation practice.

H*nest Meditation App


Stop, Breathe and Think

How much meditation should you do?

There are studies showing 30 minutes per day for eight weeks can increase the density of gray matter in brain regions associated with memory, stress, and empathy. There are studies showing that only 20 minutes per day for four days improves cognitive skills and that only 20 minutes per day for three days results in a significant decrease in pain sensitivity.

The really good news is that this study found we just need to find just 10 minutes a day over 16 weeks for significant improvements in neural functioning associated with enhanced focused attention.

To listen to this podcast and others click here.


Today is International Calm Day.  Yes, I know yet another silly holiday that someone created for no reason.  I want you to please embrace this one for me please.  We all could use some calm in our lives.

Let’s slow down, take a deep breath, and pause for a moment together. Now don’t you feel better?

“We all want the kind of mindset that allows us to be calm while driving to work in bumper-to-bumper traffic. Or the calm that helps us to stop ruminating about the past or worrying about the future so we can sleep well at night. For many of us, the stress and anxiety we experience seems to be greater than ever before. We rarely pull away from our digital devices and we end up feeling overwhelmed and overstimulated. We’re so focused on ‘the next thing’ that we regularly miss what’s happening in front of us. We fall into bed exhausted, waiting for weekends to come around, and when they do, we spend them worrying about what we didn’t achieve or thinking about what’s next on our plate…” – Excerpt from page one of the Calm book

AMEN.  Who doesn’t want this?  I created Digital Wellness BECAUSE of this.

Here are 5 quick tips to help you find a little peace today and in the future.

  1. Focus on your BREATHING. Take some deep breaths.  The Calm app will help and today to celebrate #calmday they are unlocking all of their premium content for 24 hours!
  2. MOVE.  Walk. Go up and down the stairs at work. Get some expertise in today.
  3. MEDITATE even if it’s a couple of minutes.  Here’s a video I like to use.
  4. Pull out the ESSENTIAL OILS. If you don’t have any, I recommend using doTERRA essential oils lavender, serenity or peace.
  5. SLOW DOWN.  There is no award for having a life full of extracurricular activities. Make time to just relax and be in the moment.

Creating a Routine

Routine provides a sense of structure and familiarity.  Structure is a way of organizing your life so that it makes sense to you.  You wake up with a sense of ownership, order, and organization of your life.

Need help with creating a daily routine for yourself?  Contact me to help!