formal Meditations and Themes
Theme One
    Theme: Awareness

Mindful: Doing ALL tasks with persistence and focus by sustaining awareness.
    I realize it is important to reconnect to my senses and body.
    Setting an intention helps to cultivate an open attitude and focused attention. One task at a time.
          Work/Life Pitfalls: My life, beliefs, actions, and mindfulness is personal and does not effect others.
    Multi-Tasking. Never turning off from devices. Spending money without regard, no accounting set up.
    Not scheduling in family/friends time or when with family/friends thoughts are elsewhere.

Body Scan Meditation - The body scan meditation is a grounding meditation to bring attention to awareness of the full body and five senses. Below (IN THE GRAY RECTANGLE) is a five minute meditation to get started.
Theme Two
    Theme: Meditation and Brain Functioning

Mindful: Exercises the ‘mind muscle” with meditation.
Willingness to learn new things, skills, and mindful leadership styles to be more productive.
    Neuroplasticity shapes my habits. I can use my breath to break patterns, behaviors and self-criticism.
Work/Life Pitfalls: Obsessing about future events or situations out of my control that form thinking habits.
Thinking habits that can be unhealthy:
    Autopilot -Acting or functioning without conscious thought out of routine or habit.
    Overwhelm-  “too much to handle.”
    Busyness - Having a great deal to do but not getting to core tasks.
Narcissism - Protect and enhance one’s sense of self to increase self worth.
    Echoism- Not having a voice or being invisible.
    Obsession - Idea or thought intruding on a persons mind.
    Dissociation - The sense of cutting self off from your own and other people’s emotions, or actions.
    Rumination - The sense of replaying thoughts without approval.

Sitting Meditation Description: Reconnects the ‘self’ to the present by anchoring to the breath.
Theme Three
    Theme: Reshaping the Mind

Mindful: Tend to pleasant thoughts and celebrate wins.
    Importance of listening to inner voice to examine the nature of thoughts.
    ‘The mind’ is not always a friend. Thoughts do not identify me. I choose what thoughts to respond to.
    Tend to cultivating the “project” before, during, and debriefing after it concludes.
    Trust the process by living in harmony, knowing that I am acting in my own best interest.
    I trust others who I delegate tasks because they are qualified under my direction.  
    Accepting both the pleasant and unpleasant. They can co-exist!

    Work/Life Pitfalls: False positivity. Self Criticism, never feeling like “I” or “it” is enough.
    Trying to control or force the natural process cycle by being impatient.  Micro-managing people who are employed to complete tasks. Obsessing about the short term.

Focus Meditation Description: Setting an intention to focus on with visualization and awareness cues.    
Gratitude Meditation Description: Intentionally helps reduce the power habitual cycles by learning how to focus on attitude of gratitude.           
Theme Four:
    Theme: Understanding Stress

Mindful: Understanding my own stress and triggers is essential to managing my emotions.
    Provide clear goals, sufficient resources to start and complete projects or expand business.
    Sometimes the most I can give is to be present, listen, and remain engaged even if there is nothing that can be done to change the circumstance. This is ENOUGH!
    Good stress can be leveraged for progressive development by shifting its perception.

    Work/Life Pitfalls: Not recognizing that different types of stress that impact the way the body, mind, and emotions function. Putting too much on your plate. Not seeking help. Overlooking self-care
    opportunities. Mis-treating the body by not sleeping or eating properly. Competing with others rather than focusing on clients, opportunities to innovate, or ways to grow.

Mindful Yoga Description: Series of body poses unified with breath. Many different types. Reduces Stress.
One Minute Breathing Space Description: Used anywhere to turn off autopilot and be in the present moment.
Theme Five:
    Theme: Inner Relationship Focusing

Mindful: Managing my own emotions.
    Finding ways to be effective when faced with adversaries or conflict from clients, partners, or the public.    
    Notice the wider perspective of truth to heal from past experiences.
    It is OK to acknowledge what I am dealing with rather than suppressing or resisting it.
    Practice anchoring into purpose.
    Treating self with kind regard despite past, pain, or doubt by facing it.
    Work/Life Pitfalls: Feeling obligated to people only interested in personal gain because of a lack of
    resources, hiring know-how, i.e. Saying ‘Yes’ to everything. Not managing emotions or behavior. Bringing  baggage from the past into the present.  Losing yourself in the ‘F.O.G.’ (fear, obligation, guilt).     

Ocean Meditation Description: This is a compassionate meditation uses a visual representation of the ocean and waves to redefine perspectives and experiences that cause stress, anxiety and discomfort. 
Sooth, Soften, and Allow Description: Identify discomfort and focuses on it for a period of time. Breath-work softens, relaxes and loosens the pressure that accompanies it. Validate our feelings with compassion, and bring something pleasant into awareness to acknowledge both pleasant and unpleasant can co-exist.
   Theme Six:
    Theme: Mindful Communication

 Mindful: Tend to the soil with clarity, unity, and willingness to adapt quickly through out the process of working with partners, freelancers, or other professionals. Cultivate influence!
    I realize that cultivating influence is a mindful approach to getting projects done.
    I can build substantial relationships by listening.
    Listening helps to reduce anxiety because it is not on me to take responsibility for the conversation.
    Tapping into a full range of support from any relationship is give and take.
    Work/Life Pitfalls: Treating people as a means, rather than showing them genuine compassion and
    kindness. Using force or punishment to get people to do what you want them to do. Take responsibility     
             for other peoples beliefs. Stepping on people to rise to the top. Anchoring on failures not successes.

Lake Meditation Description: Combines visual cues with breath-work and sense awareness to increase  tolerance. The lake metaphorically identifies the relationship ‘within’ in contrast to the external environment.  
Mountain Meditation Description: Combines visual cues, breath-work, body, and sense awareness to build strength. The mountain metaphorically remains ‘still’ despite seasonal and weather changes. We are unmoved by thoughts, feelings, or by public perception.
Voice Mediation Description:  Intentional meditation is used to build confidence in finding your voice.
Theme Seven:
    Theme: Mindfulness and Compassion

 Mindful: Time for self care is mandatory.  
    It takes practice to replace self criticism with self-care.
    The idea of ‘heartfullness’ crosses barriers of difficult times or workloads. Forgiveness is essential!
    I want to stay motivated and I want my supporters, clients, and partners to be motivated.
    I recognize that my thoughts and feelings are important.
    I recognize that other peoples thoughts and feelings are important to them too.
    Work/Life Pitfalls: Not allowing room to make mistakes. Self-harm or turning to drugs and alcohol to cope or enhance creativity. Financially abusing self and credit. Self judgment that hurt self-esteem.
Loving Kindness Mediation Description: Uses imagery, self-talk, and breath-work to send ‘well wishes’ to loved ones, ourselves, and to people we may not personally know but have empathy or respect for.
Theme Eight:
    Theme: Mindful Service and Community

Mindful: Anchoring into humanness of self and others. Realizing the bigger picture of service.
    Create or join a network based on relationship not reciprocity.
    When people ask for my help, I can use it as opportunity to use my skills and talents to be whole.  
    Recognize followers are a driving force, not sheep. Build a network that includes people smarter than I am.
    Seek wise counselors and people with experience to be on my team.
    Traits (Confucius): Kind, generous, competent, humble, cooperative, caring, respectful, open-minded, quick in response, and trustworthy.
    Work/Life Pitfalls: Believing power is happiness. Island mentality. Not trusting in one’s self. Not walking away from projects when influence is no longer possible or the project just will not work.
Silent Meditation Description: No verbal cues or direction besides the striking of a singing bowl. It is structured to support listening your inner voice. Build self-trust, and ultimate self-awareness.
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