A Mindful Alternative To Prescription Drugs; Dr. Joe Nieusma

How to Be Up in Down Times; Mitzi Perdue

Mitzi Perdue is the co-author, along with Mark Victor Hansen of How to Be Up in Down Times. She is a science writer and a health writer. She holds a BA with honors from Harvard University and an MPA from the George Washington University. Mitzi combines the experiences of three long-time family businesses. Her father Ernest Henderson co-founded the Sheraton Hotel Chain and her late husband Frank Perdue was the second generation in the poultry company that today operates in more than 50 countries. She herself founded CERES Farms in 1974. In 2019 she founded WIN THIS FIGHT, STOP HUMAN TRAFFICKING.

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Contact Info

• Website: www.MitziPerdue.com
• Book: How to Be Up in Down Times, by Mitzi Perdue Mark Victor Hansen and Preston Weekes

Most Influential Person

• Mother Theresa

Effect on Emotions

• I've loved the idea of controlling emotions. Some you can't. If you have a child who's ill, I don't know what to do about that. But of ordinary garden variety things, I think it's a question of will. I think, do I let that get to me? Then I think, that's their problem.

Thoughts on Breathing

• Breathing I consider so important that I've been taking lessons with a voice coach about deep breathing.
• When things are really tough, if you can take a deep breath, (My breath is purple in my imagination), and you breathe it out, it takes away tension and other stuff.

Suggested Resources

• Book: Ask by Mark Victor Hansen and Crystal Dwyer Hansen
• App: Insight Timer

Bullying Story

• I have been in many jobs during my lifetime that have been dominated by men. You can imagine that a lot of bullying came my way, so how did I handle it? Here's where it gets a little bit off-beat.
• If you criticized me in some way and it's going to make me better, I embrace it, I love it, I'll act on it.
• If you're just bullying me or if you're being critical because you think you can get away with it, you don't exist for me. You just don't exist. I'm not going to let you get under my skin.

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The Relationship School with Jayson Gaddis

Jayson Gaddis is the founder of The Relationship School, an impact-based company dedicated to helping people work out their differences and have fulfilling long-term partnerships. He is on a mission to reach 1,000,000 teens and young adults with formal relationship education. He's the creator of Interpersonal Intelligence™ and trains people how to be relational leaders and coaches. Jayson is also an author, speaker, and podcaster of ‘The Relationship School Podcast, is the father of two children and has been married since 2007.

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Contact Info

• Website: www.RelationshipSchool.com
• Podcast: The Relationship School Podcast
• Instagram: @JaysonGaddis

Most Influential Person

• Reggie Ray, my first big meditation teacher

Effect on Emotions

• I think I used to be so jammed up emotionally and cut off. Now I can be with my sadness, my anger, my rage, and my fear; and breathe into it and not run from it. It's incredibly empowering to welcome whatever's arising.

Thoughts on Breathing

• I didn't learn much about breathing until I started to learn to meditate. Then I learned that there are all kinds of ways to breathe and breathe differently; breathe through the body, breathe through the nose, breathe through the mouth, hold my breathe, exhale longer.
• I'm still learning, I'm still on that journey. I think how we breathe has a big impact on our life.

Suggested Resources

• Book: Touching Enlightenment: Finding Realization In The Body by Reginald A. Ray
• Book: A Path With Heart by Jack Kornfield
• Book: John Welwood's Books / Bruce Tift's Books
• App: n/a

Bullying Story

• I was bullied and I, in turn, bullied some people. In every story, mindfulness would have made a difference. In Middle School I bumped into some big football player and knocked over his chocolate milk and he grabbed me by the neck and held me up.
• I was this little scrawny kid and I hadn't gone through puberty yet. I was terrified and I ran off. I felt so ashamed and embarrassed because it was in front of everybody at lunch.
• [With mindfulness] I probably would have still run off because that was an appropriate thing to do. Had I just rounded the corner and just sat down outside and just knew to breathe, and cry and be with myself, and even better, have some adult or older kid who would have been able to hold space for me and breathe with me and just hang out while I just moved through the trauma.
• That would have made a massive difference.

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Emotional & Energetic Intelligence For Fulfillment; Simon Lovell

Simon Lovell is a super high performance and emotional intelligence coach for successful CEOs, Entrepreneurs and Leaders that holds people accountable and heals their relationships, self-sabotage, and mindset struggles so they can live their happiest lives. Simon Lovell went from a bullied teen, addicted to drugs, alcohol, gambling and then built his own million dollar company, but he still wasn't happy. After healing his childhood trauma he now helps CEOS and entrepreneurs become fulfilled through this proven six week transformational process called The Super High Performance Formula. He is the author of The Black Ball: Does Anybody Else Have a Secret? and has been featured on Entrepreneur and Forbes. Simon is also the host of the Unshakeable Leaders podcast.

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Contact Info

• Website: www.simonlovell.com
• Podcast: Unshakeable Leaders
• Book: The Black Ball: Does Anybody Else Have A Secret?

What Does Mindfulness Mean To You?

• Mindfulness means being aware of bringing ourselves back home to ourselves. Connecting with our body. I call it the Universal Slap. It's a reminder from the universe that we need to bring ourselves back to ourselves.

Suggested Resources

• Book: The Black Ball: Does Anybody Else Have A Secret?

Bullying Story

• One of my first bullying events was when I was about 6 years old and it was through a teacher at school. Imagine a classroom of 20 children and the energy of that room is green, green being positive.
• So you're 6 years old and you're in this room playing and you're talking about the Simpsons. Then a teacher who is very angry, comes into the room and says, ‘wipe that smile off your face, Lovell'.
• He shames me in front of the other kids at a key developmental age. This happened multiple times. I am now creating a story that says, I'm not good enough, what's wrong with you, you're bad.
• When it comes to your present life, that interruption of energy from green to red, when I'm being shamed by the teacher, it's called hyper arousal. It's that hyper arousal that sends you into fight or flight.
• If that doesn't get resolved, you will continue to live a life where, when I'm 13 years old and I'm in a shower room being bullied by a rugby kid, now based on the earlier event, do I now stand up to the bully in the shower room, or do I cower? I cower.

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Pandemic Struggles Meet Mindfulness; Aria Campbell-Danesh and Seth Gillihan

Dr. Aria Campbell-Danesh is a doctor in clinical psychology and an expert in the fields of behavior change and long-term health. A mindfulness specialist and creator of the F.I.T. Method, he works internationally with clients on their mindset, exercise, and nutrition. Seth J. Gillihan is a clinical psychologist, best-selling author, podcast host, and creator of the Think Act Be Online School. He specializes in mindfulness-centered cognitive behavioral therapy (CBT). Both of my guests are authors of the best-selling book, A Mindful Year: 365 Ways to Find Connection and the Sacred in Everyday Life (Blackstone Publishing).

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Contact Info

• Website: www.dr-aria.com
• Website: www.sethgillihan.com
• InstaGram: @dr._aria

Most Influential Person

•   Author of Shambhala: The Sacred Path of the Warrior

Effect on Emotions

• Aria: I was once at a talk with the Dali Lama. I was going through clinical depression at the time, in my early 20s. Someone asked the Dali Lama, what would you do if you were depressed, as a Buddha? First, he laughed and said, I wouldn't know, I'm not depressed. Then he said something which resonated and stayed with me.
• He said, your emotions are like the waves on an ocean … sometimes they're bigger and sometimes they're smaller. And they are always passing by. But deep below the waves, there's a calmness, a serenity; there's clarity and there's wisdom. And any point in time, you can often find waves of going deeper within, you can operate from that place.

Thoughts on Breathing

• Seth: I would first set a specific time to practice because it's really easy to have an intention to do it but then other things will inevitably get in the way.
• Then, start small with maybe a minute, or 3 minutes, or 5 minutes and just sit, notice the breath, be with those sensations, and know that meditation is not about making your thoughts stop. The more we try to do that actually, the more persistent the thoughts become. We just focus on the breath and then the mind will wander and will bring it right back.

Suggested Resources

• Book: The Miracle of Mindfulness by Thich Nhat Hahn
• Book: A Mindful Year by Aria Campbell-Danesh and Seth Gillihan
• Book: The Power of Now by Eckart Tolle
• Book: Mindfulness: Finding Peace In A Frantic World
• Book: The Unteathered Soul by Michael A. Singer
• App: The Waking Up App

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• 259 Discover Your Deepest Desires Alongside Moustafa Hamwi
• 226 Stop Pinching Yourself Off With Negativity Says Allison Sutter

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Transform Anxiety Into Prosperity With Tim Shurr

Tim Shurr is President of Shurr Success, Inc., a leadership and sales training company that saves companies 6-figures by lowering high employee costs! After studying human behavior for the last 32 years and facilitating over 15,000 Hypnosis sessions, Tim discovered how to upgrade unconscious mental programming so you can achieve at the highest level. He’s been featured on ABC, NBC, CBS, FOX NEWS and the TEDx stage. Tim has written six books including Get Out Of Your Way and One Belief Away, which releases in January 2021. Tim is also an award-winning speaker and host of the popular podcast, How To Be Mesmerizing!

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Contact Info

• Website: www.TimShurr.com
• Book: One Belief Away by Tim Shurr
• Podcast: How To Be Mesmerizing with Tim Shurr

Most Influential Person

• Dr. Denis Waitley One of the kings of the personal development movement. Earl Nighting ale like him personally. His psychology of Winning program became one of the best selling audio coaching programs of all time.
• Patricia Frip The Queen of Presentation Skills
• Ford Sakes A marketing expert

Effect on Emotions

• It's everything. Without mindfulness you end up in stress and anxiety. With mindfulness, you find inner pieces. And I call it inner pieces because you get pieces of it and then you go through the other human emotions and then you find your way back to peace.
• But you're not in inner peace all the time because you need all of the other emotions to channel you, to challenge you, to help you grow, to help you remember what not to do.
• Anger, worry, fear, stress, shame, guilt, are all useful emotions if you use them to your advantage.

Thoughts on Breathing

• Breathing through your nose, down to your belly and slowly exhaling is the first step to every thing.

Suggested Resources

• Book: Cracking The Success Code with Brian Tracy and other authors including Bruce Langford
• Book: One Belief Away by Tim Shurr
• App: Inner Winner App by Denis Waitley

Bullying Story

• I was bullied all through school, all the way up to my senior year when I actually had a fight at a dance with the bully who had been torturing me for three years.
• I actually won that fight and still felt bad about it because I'm not a fighter.

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Your Success Insights With Dr. Richard Shuster

Dr. Richard Shuster is a clinical psychologist, TEDx speaker, and CEO of Your Success Insights, which helps consumers, corporations, and athletes achieve peak performance. He is also the host of The Daily Helping with Dr. Richard Shuster: Food for the Brain, Knowledge from the experts, Tools to Win at Life which is regularly downloaded in over 150 countries. Dr. Shuster’s clinical expertise and podcast have been featured in such publications as The Huffington Post, NBCNews.com, Men’s Health, Cosmopolitan, and others. He is also the president of Every Kid Rocks, Inc., a 501c3 which helps schools provide therapy services to children.

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Contact Info

• Website: ww.drrichardshuster.com
• Podcast: The Daily Helping
• Special Offer: Get The POWERS 2.0 Assessment and personalized success guide. Receive the first month free with coupon code “MindfulnessMode”.

Most Influential Person

• Hal Elrod (Author of the book, The Miracle Morning)

Effect on Emotions

• Mindfulness allows me to take a step back. There are similar tools we use in cognitive behavior therapy that allow you to be an objective bystander so-to-speak to emotions and recognize that the world isn't doing this to you. This is something that's happening and you have a choice as to how you respond to it. 

Thoughts on Breathing

• Breathing is really important. Shallow breathing is not great, it's that deep, diaphragmatic breathing … I do that every day.
• I have a red-light therapy panel that hangs on my wall and I stand in front of that thing for twenty minutes every day and I do my breathing during that. So I get to combine those two so I know I'm getting at least twenty minutes of deep breathing every day. 

Suggested Resources

• Book: 10 Percent Happier with Dan Harris
• App: Insight Timer
• Get The POWERS 2.0 Assessment and personalized success guide. Receive the first month for free with coupon code “MindfulnessMode”.

Bullying Story

• It happened to me a bit in elementary school. I've worked a lot with children who have been physically and sexually abused. Mindfulness isn't going to make the bullying stop. You as a parent or you as a victim would have to take some kind of action to make that stop.

• If you have a mindfulness practice, you're better able to handle the stress of what that looks like.

• [With mindfulness], you are going to be less prone to internalize what's being said about you.

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Living A Better Life with Jerzy Gregorek

Jerzy Gregorek is a world champion weightlifter, poetry writer, and the co-author of "The Happy Body", a science-based mindful exercise & nutrition program, which connects what the body needs and what the mind wants with the better person you want to be. Jerzy has won 4 World Weightlifting Championships and established a world record that still stands today. Jerzy has been mentoring clients for over 30 years and The Happy Body program has reached more than 30,000 practitioners throughout the world, including numerous Hollywood stars, Silicon Valley luminaries, people with chronic conditions, people of all sizes and shapes. In 1988, Jerzy earned an MFA in writing from the Vermont College of Fine Arts. His poems and translations have appeared in numerous publications including The American Poetry Review.

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Contact Info

• Website: www.TheHappyBody.com
• Book: The Happy Body: The Simple Science of Nutrition, Exercise, and Relaxation by Jerzy Gregorek  
• Facebook: https://www.facebook.com/jerzy.gregorek
• Twitter: https://twitter.com/thehappybody
• Instagram: https://twitter.com/thehappybody

Most Influential Person

• Jerzy Popieluszko, a Priest I knew in Poland who became a Catholic saint.  

Effect on Emotions

• Mindfulness helps me to stay with the poems. When I write a poem, I meditate. Every time that I work with a poem, I'm in a mindful state.
• In a class I was teaching, a woman told me she didn't have thirty minutes to exercise every day because she had two jobs. When I was driving home I was thinking how could a person not have thirty minutes in a day to create this micro progressive system so they could get better in life.
• So I came home, went to my meditation room for four hours and then wrote a poem. I went back to the class and read the poem and the poem was very moving to everyone.
• The women said that the poem moved her. (Jerzy shares the poem later in the episode).

Thoughts on Breathing

• I created singularity of the brain within one repetition and there are six things that happen with one repetition. Inhale and then holding the breath, flexing the seven body parts, lifting, stretch, return, and exit. 
• All six things repeat, and those six things create the mantra and that singularity and mindfulness that happens during this time creates thirteen minutes of exercise system when they exercise that way. They also feel like they meditate.
• So they are completely mindful during the thirty minutes.

Suggested Resources

• Book: Strength in Stillness: The Power of Transcendental Meditation by Bob Roth
• Book: The Happy Body: The Simple Science of Nutrition, Exercise, and Relaxation by Jerzy Gregorek
• App: n/a
  

  Bullying Story

• I was one of the shorter boys and of course the communism was there too, and communism was tough. When you are thirteen, you sense what parents are going through. They were persecuted and they have problems so you feel it.
• When I was around thirteen I was bullied, badly. I had to walk to the school, not a long walk, maybe a quarter of a mile. During this walk I would be caught by boys to get money, and they would hold me upside down by the ankles and shake me to get money from me. There was constant bullying. 

Final Words of Advice

• I think that we need to focus on goodness, the goodness in every way and fight for it. The goodness is getting more flexible or stronger or more mindful. The goodness is be kind in the world. The goodness is to love people as they are and give them the science of what to do to get better.
• Goodness is to choose hard choices verses easy choices in life to create micro progressive systems.
• Goodness is an amazing thing because goodness also creates self-control and self-discipline, delayed gratification and it is a sign of virtues.
• I think the stoics were right that virtues are more important than almost anything that we do in life. 

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Mindfulness in Yoga with Boho Beautiful, Juliana and Mark Spicoluk

Boho Beautiful is a travel, yoga and lifestyle brand founded by Juliana Spicoluk and Mark Spicoluk creating positive content for the body, mind and earth. With content centered around yoga, travel, fitness, vegan food, self-awareness, conscious living and guided meditations, Boho Beautiful has grown to over 1.5 million subscribers on YouTube, 300k+ followers on Instagram, sold tens of thousands of books & programs online, and inspired and been inspired by so many wonderful people from all over the planet.

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Contact Info

• Website: bohobeautiful.life
• The Boho Beautiful App: www.bohobeautiful.tv
• Instagram: https://www.instagram.com/bohobeautifullife
• Facebook: https://www.facebook.com/bohobeautifullife
• Youtube Channel: https://www.youtube.com/user/cexercize/

Most Influential Person

• Juliana: Mooji  See him on Instagram Mooji.Official

Effect on Emotions

• Mark: Mindfulness has taught me the value of a well thought out response versus a reaction.
• A reaction, I find, comes from a place in you that is very driven by emotional frequencies in your body where I think response and thinking, taking a breath and mindfulness, I think that represents a true authentic reaction rather than some kind of weird human instinct.

Thoughts on Breathing

• Juliana: Breathing has been a huge part of my mindfulness practice because it's the one tool that allows me to ground myself any time I feel that I can't get ahold of my emotions or my reactions or my thoughts.
• Practicing different breathing techniques, like the 3-part breath or Wim Hof; all of that allows me that conscious awareness of me bringing in more prana and that life energy into myself and my body into my being which reminds me that I'm in control of that energy.

Suggested Resources

• Book: A New Earth by Eckhart Tolle
• App: BohoBeautiful App Get it at www.BohoBeautiful.tv

Bullying Story

• I think there are endless stories of bullying in everyone's life, in ours for sure. Taking it into the present moment; bullying in business.
• Our life is very public on Youtube and we like to share our experiences. These days we're trying to do that even more.
• We get so much positive feedback from our community, which is amazing, but from time to time, of course, there is negative feedback. There's so many trolls in the internet.
• That's been such a great test of mindfulness because you can have hundreds and hundreds of positive comments and there's be that one comment, that one person that decides to say something nasty and then your mind just focuses on this one individual.

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Stop struggling with Deep rooted issues. Do you want to lose weight, or are struggling to overcome a painful past experience? Do you have an unwanted habit or behavior you'd like to be rid of or you'd like to reduce the stress and anxiety in your life? Hypnosis can help you reach your goals faster and easier than you ever thought possible. Ever thought of becoming a hypnotherapist? The Cascade Hypnosis Center offers training. www.CascadeHypnosisCenter.com

Practical No BS Self-Love With Blake D. Bauer

Blake D. Bauer is the author of the international bestselling book You Were Not Born To Suffer. Each year he helps thousands of people who cannot find effective support from conventional psychology, medicine, or religion. Blake is a world-renowned teacher and speaker with an extensive background in psychology, alternative medicine, nutrition, traditional healing, and mindfulness meditation. Based on both his personal experience overcoming deep suffering, addiction, and adversity, as well as his professional success with over 100,000 people worldwide, Blake’s pioneering work integrates what he’s found to be the most effective approaches to optimal mental, emotional, and physical health.

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Contact Info

• Website: www.unconditional-selflove.com
• Book: You Were Not Born To Suffer: Overcome Fear, Insecurity and Depression and Love Yourself Back to Happiness, Confidence and Peace by Blake D. Bauer

Most Influential Person

• Eckhart Tolle, and his book, The Power of Now

Effect on Emotions

• It has helped me have a healthy relationship to my emotions in a way that I never could, and for me, mindfulness helped me build the psychological strength and container to accept and process my emotions without judgment or overwhelm.

Thoughts on Breathing

• I would say your breathing is the number one key to mindfulness to accessing your
• capacity to create the life you want, to love wholeheartedly. It is the most important thing because it literally is your life and it's how you grow your life, heal your life, expand your life, because as soon as you don't breathe, you're gone.

Suggested Resources

• Book: Buddhism Without Beliefs by Stephen Batchelor
• Book: The Power of Now by Eckharte Tolle
• Book: You Were Not Born To Suffer: Overcome Fear, Insecurity and Depression and Love Yourself Back to Happiness, Confidence and Peace by Blake D. Bauer
• App: Calm
• App: Jerry and Esther have an app I recommend called Ask and It Is Given.
• App: Rhonda Burne, author of The Secret has an app called The Secret Daily Teachings.
• App: Also check out any Hayhouse apps.

Bullying Story

• I was bullied by my older brother and by my parents. My biological father was physically abusive to me when I was young.
• I believe on the healing journey, we need to get our thinking to a place where we learn how to take responsibility for everything because when, in your psyche, you get to a place where you take responsibility for anything and everything, then there is no part of your psyche that can be a victim anymore.

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Ever thought of becoming a hypnotherapist? The Cascade Hypnosis Center offers training. www.CascadeHypnosisCenter.com