Archive for Mindfulness

National Heart Health MonthWhen I think about the month of February, what first comes to mind is my heart and being “heart centered”. I also think about Valentine’s Day and what it means to me. February also marks my birthday, which is extra special because my son was born on the morning I turned 27, the best birthday present ever! So, naturally, I have many reasons why February is one of my favorite months of the year; and it just happens to be National Heart Health Month as well.

Are you taking good care of your heart? According to and the American Heart Association, the following are the most important tips to stay healthy and prevent heart disease (my remarks are in parenthesis):

  1. Healthy Eating (eat small, nutritious meals and snacks about every 3 hours throughout the day; i.e., lean proteins, fruits and vegetables and lots of water)

For more tips on healthy eating, click here.

  1. Weight Management (keeping your weight within 5 pounds of your ideal healthy weight)

To check your Body Mass Index (BMI) and find out what your ideal healthy weight is, click here.

  1. Physical Activity (every hour we need to get up, move our bodies and take in some deep breaths; i.e., go out for brisk walks at least 30 minutes per day)

For fitness basics, click here.

  1. Stress Management (positive thinking, finding pleasure in your life, gratitude and relaxation techniques are some of the keys to relieving stress)

For stress management tips, click here.

  1. Smoking Cessation (quitting smoking can save your life!)

For resources to quit smoking, click here.

6.  Get Restful Sleep (6-8 hours each night)

For resources to “Get Sleep Now”, click here.

For an article by the American Heart Association, click here.

With my specific expertise in hypnotherapy and my additional certification as a “hypnosis and weight-loss specialist”, I can help you along a heart-healthy path with all of the tips above!

Fall… the time of year where, in most areas, the weather starts cooling down. Some of the leaves are turning and, for many people, it is the trigger to get them in the holiday mood. Some people and several stores have already put up their Halloween decorations to begin the holiday season. Fall is also the time when most students are back in school—the hustle and bustle of school buses, parents dropping their kids off at school, all of the after school activities, sports, homework and then the excitement of the upcoming holidays are in full swing! Fall may also be the time that we start assessing how the year has progressed and we think about the New Year’s goals that we set in January.

In the beginning of October, we realize that there are only 90 more days left in the year. We may think about whether we have accomplished or superseded our expectations or if we’re going to give this last quarter of the year a huge boost to achieve and/or exceed the goals we set out to accomplish.

Wherever you are right now, do you have a strategy to complete this year on a positive and successful note? If so, congratulations! If you haven’t quite reached your goals, do you have a plan to do so by the end of year? Consider this your call-to-action to be motivated to close out this year on a positive note and begin 2016 with enthusiasm!

If you need or want help and/or a boost of encouragement and direction, call me and we will strategize together to achieve everything you want in your life personally and professionally!

Do you stop and think before you do something, or are you impulsive? Do you sometimes jump to conclusions and wish you hadn’t? Are you mindful of the thoughts you think and the feelings you feel?  You can practice being mindful of every thought you think before it brings up emotions and drives you to take actions; always having the results you want in your mind.

When you have a goal or dream, do you ever think about what thoughts are going to propel you to the end result?  This is what “mindfulness coaching” is all about (and so much more).  In my hypnotherapy and life coaching practice I always incorporate mindfulness coaching and teach my clients how to stop and think before they do anything. For instance, with my weight-release clients, I have a mantra that I teach, “Stop and think, before you eat and drink.” What this means is that you actually stop yourself for a second, or even a few seconds, and think about what you are going to eat or drink and how it will affect your body.  You may have heard the old saying, “You are what you eat.” This means you will feel as good as the fuel you put into your body. You will always experience a reaction to every action you take.

Mindfulness is a tool to use in every aspect of your life so you can refrain from experiencing ‘knee-jerk’ reactions.  It gives you space between feeling something and acting on it.  Instead of being impulsive or compulsive, you can learn to get in touch with your intuition which will then help you pause to stop and think, even for just a few seconds before creating the ripple effect.

Being mindful allows you to get in touch with your inner self so you can discover the vitality within and reach your highest potential.” Below are some steps to practice mindfulness.

  • Take a few moments to sit quietly in a safe, comfortable place.
  • Close your eyes and think about one of your deepest desires, and be aware of what thoughts are going through your mind.
  • Get in touch with those thoughts and ask yourself, “Are these thoughts going to get me what I really want?”
  • If those thoughts are not serving you well, take in a few deep breaths and begin to fill your mind with positive, productive thoughts that will help you get the results you desire.
  • Write down some alternative ideas and/or alternative solutions to all the “what-if’s” and negative thoughts.

For example, you are a college student and you only have one more year until you graduate to earn your degree.  You may begin to have some negative thoughts that can block your mind from coming up with solutions.  Instead, begin thinking about positive alternatives (like the examples below) that will be useful to help you with the future unknowns.

1) What if I don’t graduate on time?
a) Go to summer school and/or night school to complete your units.

2) What if after graduating with my degree, I can’t find a job?
a) Find an alternative job that is related to your degree to gain experience you may not have otherwise gained.

3) What if I find a job, but don’t like the atmosphere?
a) Make the best of the situation as you continue to seek other employment opportunities on your days off.

To learn more about mindfulness coaching and how it can help you achieve your goals and dreams, and to help you live your life to the fullest, contact me for a complimentary consultation.

Mindfulness, self awarenessSelf-awareness begins with being in touch with your thoughts and emotions.  Ultimately, you will become aware of signals that your body is giving you that could help you resolve a concern or issue before it escalates.

Some people call this intuition, others call it self-awareness. I believe that it’s a combination. Some medical professionals believe that by the time your body presents a symptom, that part of your body is already at 40% less optimal function.  Imagine becoming aware before it gets to that point!

To become more self-aware, you need to be still in your mind and body.  Every day take a few moments without distractions to be still in a calm and safe place. Close your eyes and get in touch with what is going on inside your mind and body. Become aware of your muscles, your intestinal tract, the rhythm of your body and your breathing. If you become aware of anything that seems out of balance or unusual, make a note.

Do a mental and visual body scan.  A mental body scan is being aware and getting in touch with what is truly going on in your mind and connecting with your emotions.  Your mind, your body and your spirit are holistically connected and affect one another. Now, physically check your body. If you see or feel anything unusual or out of the ordinary, try to distinguish if this is a physical concern that needs to be checked out by a professional.

Certified Hypnotherapist, Rosanne MacDonald, C.Ht., CCP
(805) 496-1989 or (818) 262-1246
Certified Therapeutic Guided Imagery Facilitator
Certified Coach Practitioner
Certified Master NLP Practitioner
101 Hodencamp Rd., #114, Thousand Oaks, CA 91360
Cert. #AL991659

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