Mindfulness Mode

Ashley Williams is the founder and CEO of Clymb, an emotional wellness software for school-aged children. Ashley shares her personal experience of suffering from clinical depression in college and how she was introduced to mindfulness as a proactive approach to manage her emotional experiences. She also talks about how Clymb approaches emotional wellness for young people and how it can help increase social-emotional learning competency over time. Ashley emphasizes the importance of finding and sticking to a mindfulness practice, as it not only uplifts and transforms the individual but also those around them.
Ashley Williams has dedicated her career to helping individuals and organizations increase their overall happiness and satisfaction in life. As an emotional wellness advocate, Ashley has shared her insights and strategies with audiences around the world.
Ashley is the 2022 Culture Builder of the Year for Baltimore, which honors her work to make children’s happiness a policy priority.
Ashley is an avid meditation practitioner who is passionate about sharing the transformative power of mindfulness with others and believes that it has the ability to improve the quality of life for anyone willing to commit to the practice. She is a student of Swami Nithyananda of the Awake Yoga Meditation community.

Listen & Subscribe on:

iTunes / Stitcher / Podbean / Overcast / Spotify

Contact Info

• Website: https://clymbup.io/
• Related Website: https://awakeyogameditation.org/

Most Influential Person

• Swami Nithyananda has been a powerful mindfulness influence in her life.

Effect on Emotions

• [00:25:30] Mindfulness has helped Ashley deal with her emotions by accepting them and self-regulating in a healthy way.

Thoughts on Breathing

• [00:26:26] Ashley discusses the importance of breathing and shares her heart-opening exercise, where she imagines breathing in and out of her heart.

Suggested Resources

• Book: The Gospel of Ramakrishna by Swami Abhedananda
• App: Meditation Timer and Log App to track meditations and create a consistent practice.

Bullying Story

• [00:22:22] Ashley talks about how bullying is a result of a lack of emotional intelligence and how mindfulness can help teach these skills to children and society as a whole.

Related Episodes

• Your Presence is a Superpower; Elizabeth Tripp
• Mindfulness is My Diet Focusing On Nothing But Positive Thoughts; Olympic Boxer Daniel Hayes

• Myung Sung: The Korean Art of Living Meditation with Dr. Jenelle Kim

Roy Redd is an internationally recognized speaker, 5-time #1 Best Selling Author, and Business Acquisition & Growth Strategist who has shared the stage with Vice-President Kamala Harris, Arnold Schwarzenegger, Donna Karan, and  many more. Roy is a business performance coach who works with companies, organizations, and groups to increase tangible, and measurable results dramatically. He shares tips and strategies to greatly improve performance, reduce waste, and increase profit. Using principles learned in his years of working with professional athletes and CEOs, Roy will demonstrate the 4 keys to mind mastery and performance. You do not need to be an athlete or a CEO to take advantage of Roy's ideas to change your life.

At the age of 25, Roy realized he was not the person he wanted to become. That's when he decided to make a change in his life. Since that startling realization, he went from broke to making six figures, homeless to buying his first home, and depressed to feeling fulfilled.

Listen & Subscribe on:

iTunes / Stitcher / Podbean / Overcast / Spotify

Contact Info

• Website: www.royredd.com
• Podcast: The Entrepreneur Underdog

Most Influential Person

• His Dad

Effect on Emotions

• Mindfulness has dramatically helped me to deal with my emotions. I am to give numerology turns on my 11 life path, which is emotional energy. I get extremely emotional about things, and one way I help to control those emotions is the gym. Another way is I learned to think about my thinking. As long as I can think about my thinking and talk to myself, I can keep it under great control.

Thoughts on Breathing

• If you look at the word spirit, it actually comes from the Greek word spirit a, which means the breath. So that's our energy. God breathed the spirit into us, so not only is breathing important, but you want really good diaphragmatic breathing, with big inhales. It is also important to learn to strengthen your breathing. A lot of times, I'll just lay on the floor, I'll put a kettlebell on my belly button, and breathe. I want to be able to breathe really well because that's the most important thing when it comes to helping top-tier clients. So

Suggested Resources

• Book: The Results Book By Wally Minto
• App: NSDR Protocol (Non-Sleep Deep Rest)

Bullying Story

• I've been bullied all the way up until the end of high school. That's when I got muscle. But in a way, growing up in the inner cities, and tough, rough neighborhoods, I dealt with bullies because a lot of times, it got physical. But I will say this, I've always had the gift of being mindful and present, even when I was a child. And so there's been plenty of times where I've gotten into situations where I realized that I need to let something go, or I need to just walk away, or I need to finesse my way out of there. That saved my life and kept me from getting hurt.  So
• Being mindful and thinking about my thinking, that's the true test of an intelligent person. I think being mindful can help you be more aware and get you out of situations that maybe you shouldn't have been in. And a lot of times, you can just pause and think about your thinking for a second, two seconds, or five seconds. That helps you to not do things that aren't true in your nature. So

Related Episodes

• Live Large; Move From Survival To Success With Chris Patterson
• The Mindful Movement; Sara Raymond

• Move On Using Faith and Healing; David McClam

Special Offer

enlightenment. He also discusses the changes in his life since his last appearance on the podcast back in 2021, including his focus on mentoring and coaching conscious leaders and training meditation teachers.

Clint Hatton has been successfully coaching individuals and teams nationwide and facilitating their self-growth for the last 20 years. Whether you are an individual stuck at a plateau, or you lead a team that values a healthy culture and peak performance, Clint's personal development coaching services introduce clarity and self-motivation to your personal development strategy. He employs techniques to effectively manage the emotional stress of everyday life and helps turn setbacks into a catalyst for the future!

Listen & Subscribe on:

iTunes / Stitcher / Podbean / Overcast / Spotify

Contact Info

• Website: https://www.bigboldbrave.us/
• Book: Big Bold Brave: How to Live Courageously in a Risky World

Most Influential Person

• Amishi P. Jha

Effect on Emotions

• On the fourth of July, we were in Florida, where my father-in-law lives. We went out on his boat and there were a bunch of boats right on the beach. My wife is Puerto Rican and there was music and six boats. There were all these Puerto Ricans singing and dancing and having a great time. All of a sudden I began to recognize that emotionally, I was really beginning to miss Gabriel. That's when mindfulness kicked in.
• I knew at that moment that I needed to feel what I was feeling. And because of what was going on all around me, I could do it without interrupting or affecting anything else going on.
• Everybody was either in a floaty right on the beach or in the shallow water. So I just bobbed 20 or 30 feet away from everybody, and nobody even noticed because of all the fun happening. And I put my intention on what I was feeling about my son, and I wept.
• I allowed myself to be intentional at that moment and just think about him and what I missed about him. Tears came down my face and that lasted for probably about 30 to 40 minutes.
• I used mindfulness to become present at that moment. So to me, it's a simple, but profound example of how mindfulness can really help you manage your life and even your emotions.

Thoughts on Breathing

• There's a neuroscientist that I'm listening to, that actually has an episode that just came out this last week, and it's like a two-and-a-half-hour episode on breathing. I'm certainly no expert, although I've been aware for some time that the way we breathe is incredibly critical.
• If you're being mindful of what you're feeling as you're doing things, I can feel my chest even get a little bit tight, and my breathing changed a little bit. I grew up with asthma and had severe asthma up until my mid-20s. So I know what it's like to be in that position where you can't breathe at all and that weight that's on the inside of your chest.
• It's a very simple technique. I just breathe into my nostrils and blow out through my mouth. I just do that a few times. And I'm discovering now that I'm becoming a student of breath, that's actually one of the most effective tools that you can use to eliminate stress or anxiety.

Suggested Resources

• Book: Peak Mind: Find Your Focus, Own Your Attention, Invest 12 Minutes a Day By Amishi P. Jha
• App: NSDR Protocol (Non-Sleep Deep Rest)

Bullying Story

• I never got bullied myself but I do have a recollection of times where I bullied others. Back in those days, it wasn't this thing where I honed in on one person and bullied them every single day for months or years. It wasn't that, but also I don't want to belittle it. Even one time could have been enough to impact that person's life forever.
• Years later, I had an opportunity with at least one person through Facebook, I saw them, and I was able to apologize 20-30 years later for my part. Back in those days, I think some things were going on with my parent's marriage.
• If I'd had mindfulness, I think it would have made a huge difference, because I would have been able to just stop that angry emotion. And think through the consequence of punching somebody or just pushing them around or whatever the damage that could cause them.

Related Episodes

• How To Have Fun With Your Fear; Laura Di Franco
• Compassion As A Life Philosophy; Natalya Hramova

• Worth The Risk; Dr. Kris Lee

Special Offer

Living Without Masters; Jonathan Green

Faigie Kobre is a former early childhood educator and high-end portrait photographer. She made the switch in her 50s to become an elementary school art teacher and a women's creativity coach. She loves teaching women how to bring calm and peace into their lives through creative art. Faigie teaches women how to be creative without knowing how to draw.

[show-notes-bio]

Listen & Subscribe on:

iTunes / Stitcher / Podbean / Overcast / Spotify

Contact Info

• Website: www.creativityreignited.com
• FB & IG: @creativityreignited

[show-notes-contact]

Most Influential Person

• Julie Fan-Fei Balzer

[show-notes-influence]

Effect on Emotions

• Mindfulness gives you a place to channel your emotions. Like if you're agitated or something's going on in your life, you just sit down. And it's almost like you're channeling your energy into that page into the materials, and you let it. When I was doing a lot of mixed media art journaling I found it helpful.
• If you're very upset about something, you can do painting, collaging, and stamping.

[show-notes-emotions]

Thoughts on Breathing

• I start doing it, and then my mind is off and running, and I figured to do it. I really have been trying it because I was listening to somebody else recently there was just talking about how breathing has changed her life.
• It's one of these things because of my ADHD I don't remember, but I know it's very important. And I know people have talked about how important it is. And it's something that's a work in progress.

[show-notes-breathing]

Suggested Resources

• Book: Draw Yourself Calm: Draw Slow, Stress Less By Amy Maricle

[show-notes-resources]

Bullying Story

• I was not bullied, I was too tough. I was not the kind of kid that anyone was gonna start off. But I wasn't a bully either. I was a nice kid but I think that people that are bullied and people that bully are coming from the same route. It's a lack of confidence. It's a lack of feeling good about themselves.
• So a bully is somebody who really doesn't feel good about themselves. Because people who really feel good about themselves, don't try to hit on other people and make other people miserable.  They're obviously not feeling good about themselves and a person that's allowing themselves to feel bullied also doesn't feel good about themselves.

Related Episodes

• The Party Scientist; Jacques Martiquet
• Art Activities For Busy People; Cynthia Hauk

• Building Peace Into Parenting; Nellie Harden

Special Offer

Marc Paisant is a former collegiate athlete who uses physical fitness to assist with his mental health. He has learned that both can be combined and used to help work through any life issue. His goal is to inspire others to ask for help and to end the stigma when it comes to mental health and awareness. So

Listen & Subscribe on:

iTunes / Stitcher / Podbean / Overcast / Spotify

Contact Info

• Website: https://paisantfitness.issacertifiedtrainer.com/relatively-normal-podcast
• Podcast: Relatively Normal

Most Influential Person

• His dad So

Effect on Emotions

• By being able to write, my emotions are important. Before, I didn't think It was important, but taking time out of your day adds you to your priority list. And hopefully, you get higher and higher throughout the day. So

Thoughts on Breathing

• Breathing makes everything better, especially in stressful moments. Breathing makes people understand there is a huge connection between the mind and the body. And once you take a minute out of your day to do breathing exercises, you will be surprised how relaxed and how focused you become. So

Suggested Resources

• Book: The 7 Habits of Highly Effective People: 30th Anniversary Edition (The Covey Habits Series) By Stephen Covey
• App: Headspace
• App: Calm

Bullying Story

• I never was a bully. And I was a really caring and empathetic young kid and teenager but there were moments in my life when I was bullied. Looking back, it had a lot to do with intimidation. Of course, I played sports, my whole life, soccer and basketball. So
• My brother and I were always tall, fit, and advanced for our age. I want to preface this that for people who haven't played sports before, a lot of times, bullying in sports is masked as hazing. And now it's masked as, oh, we got the freshmen coming in and we're going to teach them a lesson. That's not being a good teammate. That's a toxic environment.
• We see upperclassmen use that as a mask to bully younger kids, especially the ones that they are intimidated by. So
• At the end of the season, we were supposed to turn in our uniforms and bring in something specific to wear for our team picture. This is back in the day when there was voicemail. Apparently the senior had left a voicemail for my brother and I on our home phone. My brother and I didn't check it.
• Immediately he goes at me in front of coaches and in front of other teammates telling me that he left a message and that it was my fault and I should have checked my message. It was not a civil conversation. So

Related Episodes

• Unlock Self-Love With The Mindfulness Key Suggests Joie Cheng
• Living Your Best Life Through Radical Self-Love; Tiffany Toombs

• Practical No BS Self-Love With Blake D. Bauer

Special Offer

Wendy Nash is a Meditation Coach at Kindly Cut The Crap. Wendy teaches entrepreneurs how to introspect because she saw the impact that whatever CEO disowns is acted out at work. She has been observing the subjective experience of the mind through formal and informal studies. She has a somatic psychotherapy diploma, a Bachelor of Psychology Honors thesis on loving-kindness meditation, and a 2-year diploma in Mindfulness & Compassion. She's been practicing loving-kindness, insight, and other meditations for almost 20 years.

Listen & Subscribe on:

iTunes / Stitcher / Podbean / Overcast / Spotify

Contact Info

• Website: www.kindlycutthecrap.com

Most Influential Person

• Dame Cicely Saunders

Effect on Emotions

• Mindfulness helps me acknowledge that my emotions are true and they are not separate. They're not difficult. They are not foreign. They're part of me and valid.

Thoughts on Breathing

• I don't like breathing. I don't like Anapanasati. Actually, I think it's a really boring practice. And I haven't yet figured out why people do it. Because it just seems to not be one that I like.

Suggested Resources

• Book: Awakening Through Love: Unveiling Your Deepest Goodness by John Makransky
• App: Waking Up

Bullying Story

• I have been bullied a lot throughout my life. That's been probably the one consistent theme. It started in my family, it kept going at school, and then it went all through work. And I think that I am a feminist, but I think there is something about women, that is not always kind.
• What I did is I put up with the bullying, and  I applied my daily practices. So there's something called the 37 practices of a bodhisattva and I converted them into a phrasing. And I used to recite them every morning before my meditation practice. And that helped me. So if I wanted to bite back or bitch or whatever, that stopped me.

Related Episodes

• The Brain and Mindfulness Weekends With Bruce Langford and Alex Hofeldt
• Muse Brain-Sensing Headband Creator, Chris Aimone

• Discover The Better Brain Solution With Dr. Steven Masley

Special Offer

Josef Hortnagl is an aspiring coach, influencer, and thought leader on the Sacred Masculine, a revolutionary new approach to help men reconnect to the truth of their masculinity. Josef enjoys speaking and podcasting, as well as being an avid bodybuilder, artist, writer, inventor, and contemporary philosopher.

Listen & Subscribe on:

iTunes / Stitcher / Podbean / Overcast / Spotify

Contact Info

• Website: www.thesacredmasculine.com
• Podcast: The Heart Is A Muscle Podcast
• Podcast: 2 Regular Guys Podcast
• Book: The Journey Home: Revolutionary Art and Wisdom to Point You Out of Trauma and Into Self-Trust By Jordin James and Josef Hortnagl

Most Influential Person

• Tony Robbins

Effect on Emotions

• Mindfulness has given me the clarity to see my emotions and what causes them. I used to be very anger forward. A lot of things made me angry and resentful and I was very judgmental.
• Mindfulness has given me the clarity to see the parts of me that held those beliefs, that held those emotions, and what they need. When you can see that, you can start to heal them.

Thoughts on Breathing

• For bodybuilding, breathing is an absolute must. if you cannot breathe and breathe and rhythm with the movement that you're doing, you can't do the movement. So there is a very meditative practice of when you're lifting weights, when you're pushing heavy weight, when you are exerting your body to its limits, you need to have that calm peacefulness of mind.
• My coach is a famous former bodybuilder and he is very spiritual. And he has been teaching me this mindfulness because you have to move through a lot of discomfort to be able to do this. Having mindfulness and a calm, peaceful mind with breath to allow the body to have what it needs, and to calm the mind is so critical.

Suggested Resources

• Book: Extreme Ownership: How U.S. Navy SEALs Lead and Win by Jocko Willink
• Book: The Journey Home: Revolutionary Art and Wisdom to Point You Out of Trauma and Into Self-Trust By Jordin James and Josef Hortnagl
• App: Notepad

Bullying Story

• I was recently in a job working for a man who I really admired but I knew that he had a lot of emotional problems. A lot of the time he would kind of manipulate people emotionally by being very aggressive and make you feel like you were doing something wrong.
• There was a situation where he was acting out with one of our employees and not sabotaging things, just because he couldn't move past this issue he had. And so I confronted him about it and was like, hey, the way that you're acting is not helping. But let's figure out what we need to do to find what's wrong with the situation and come to it.
• He went after me, saying, because you're too soft, and you don't have what it takes to get things done. He said these people don't need to be coddled, and it was very frightening. The one thing I was able to really do was to be able to stay open and listen to the message behind what he was saying.
• Through being really mindful, staying calm, present, very direct, and very kind, bullying cannot stand up to kindness. If you can meet them with kindness and compassion, they just fizzle.

Related Episodes

• Feel Comfortable in Your Own Skin; Muscle Prodigy Co-Founder Jaret Grossman
• Awaken Your Alpha With Adam Lewis Walker

• Sex and Consciousness; Heather Shannon

Special Offer

Denise Blanc teaches leaders and their teams to communicate with courage, candor, and authenticity using the latest information from emotional intelligence, neuroscience, and cross-cultural communication. Her tools have provided the skills needed for leaders to tackle tough conversations, harness a growth mindset, and create high trust and high-performing collaborative cultures.
Her book, “RiverLogic: Tools to Transform Resistance and Create Flow in all of our Relationships” brings together some of the best thinking across the domains of neuroscience, mindfulness, and emotional intelligence into a single work. She teaches how to live in the presence of conflict – fluidly, with insight, caring, and skill. Therefore

Listen & Subscribe on:

iTunes / Stitcher / Podbean / Overcast / Spotify

Contact Info

• Website: www.riverlogictools.com
• Book: Riverlogic: Tools to Transform Resistance and Create Flow in all of our Relationships

Most Influential Person

• Tara Brach

Effect on Emotions

• I do a lot of digging about what I'm feeling. And it's usually never one thing. It's usually many things. So there's a term and emotional intelligence, or neuroscience, feel it to heal it.
• Therefore there's the feeling of it, and then there's the naming of it, name it to tame it. So I do both. I focus on what it is and feeling it, you know, what in my body, like, where is it? Am I tracking it somatically? Therefore

Thoughts on Breathing

• One of the things that I teach and that I practice is what I call pattern interrupts. A pattern interrupt doesn't have to take a long time. What I encourage people to do and I do is three conscious breaths throughout my day, if I can remember to. When I have more time, I do other practices.
• Breath is huge for me, just really calming down using kind of the Andrew Weil is the 478  technique four inhale seven, hold, eight, exhale. Therefore

Suggested Resources

• Book: Meditation: How to Meditate: A Practical Guide to Making Friends with Your Mind By Pema Chödrön 
• Book: Anchored: How to Befriend Your Nervous System Using Polyvagal Theory By Deborah Dana
• Book: Blue Mind: The Surprising Science That Shows How Being Near, In, On or Under Water Can Make You Happier, Healthier, More Connected, and Better at What You Do By Wallace J. Nichols

Bullying Story

• I have a coaching client who was brought to me because he had issues. It might be called bullying, or he had very little ability to react. He came across as a bully with people who were his subservience whether it was a staff or student. I was just starting to work with him, and he did it to me. I had asked him to do a number of things as part of our coaching agreement. I asked him to do a lot and he was a busy guy. And what I got back was intense. Therefore
• I was thinking, I just blew it with a coaching client. And I had to work by myself. So when talking about mindfulness, what I do is, swim. So I went swimming, and intense exercise is often one thing I will do when I'm feeling it. And then I had to talk to myself about that. And once I started talking to myself, and kind of calming down, I went, that was kind of amazing that this happened, if I'm his coach, I got an experience of it. Yes.
• So we were able to talk about it in our next session from me being more present and grounded and having to apologize to him because I realized I was asking a lot, but also for him to see. I asked him, What was your intention? And what you said to me in that email, he said, Well, it was very unfair what you were doing. And I said, would you like to know what the impact of that was? He said I guess. So I said, on a scale of one to 10, that's probably nine for me. So it actually began a real conversation. I mean, I think that was the moment he started to trust me. But those are skills that I now have that I didn't have when I was young. So

Related Episodes

• Mind, Mountains, and Mental Health; Mike Schauch
• Mindfulness Matters; Akai Jackson

• Divine Trust To Find Your Way Home; Dr. Nancy Wiley

Special Offer