Mental Fitness PQ – What it’s done for my life and practice

Mental Fitness PQ Graduates

Last year, when the world came to a halt, I was amid rebranding my company. The timing couldn’t be more perfect on April 15th when I launched my new website, and everyone was sitting at home with plenty of time to visit. My website analytics went through the roof, and I became busier than ever helping hundreds of clients deal with our new normal and rebrand themselves so that they could look to a bright future.🙌

As the world was trying to make sense of our new normal with Covid, I found myself burned out. I worked non-stop since Jan and during the pandemic. It was all good except that I did not stop to process the events of 2020. Seeing so many people laid off or furloughed my mind automatically went into fight or flight survival mode ensuring that I was helping as many clients as possible without stopping to take care of myself.🙉

In November, I drove to my first in-person conference to assist the Hospitality & Meetings Industry. The week following the conference I took a vacation to help my husband celebrate his 50th birthday. When it was time to get back to work my brain did not turn on. I was so burned out that I couldn’t think. I was speaking to my friend and colleague Rachelle Stone, ACC who was my coach at the time and that’s when she asked me to join in a six-week program based on the “Positive Intelligence” book written by Shirzad Chamine. I jumped on the opportunity knowing that it would help with my burnout, and I could not have imagined that saying yes to her would change my life and my coaching practice.🧠💪🏼

Fast forward, ten months later I have finalized my advanced training as a Mental Fitness Positive Intelligence Coach and am working on finalizing my certification. Since then, I’ve led 10 clients through the 6-week program and have witnessed amazing transformations.🙏

My graduates are now ready to face the world with strong mental muscles and their Mental Fitness Mo’Joe.💪🏼🧠

So, what is Positive Intelligence & Mental Fitness?

Mental fitness is a measure of the strength of your positive mental muscles (Sage) versus the negative (Saboteur).

Saboteurs react to challenges in ways that generate negative emotions such as stress, disappointment, self-doubt, regret, anger, shame, guilt, or worry.

Your Sage handles challenges through positive emotions like empathy, gratitude, curiosity, creativity, self-confidence, and calm, clear-headed, laser-focused action.

The relative strength of your positive Sage versus negative Saboteurs is called PQ (Positive Intelligence Quotient).

PQ is the measure of your Mental Fitness. It’s the best predictor of how happy you are and how well you perform relative to your potential.

You can boost your PQ significantly with practice.

Mental Fitness is the X-Factor
If you’re not physically fit, you’d feel physical stress as you climb a steep hill.

If you’re not mentally fit, you’d feel mental stress, such as anxiety, frustration, or unhappiness, as you handle work and relationship challenges.

80% of people score below the minimum level of mental fitness required for peak performance and happiness.

The great news? With recent breakthroughs in neuroscience and technology, you can now improve your mental fitness significantly within 6 weeks of practice.

The results? Dramatically improved performance and productivity and a calm, clear, and happier mind.

Breakthrough Research

PQ is a synthesis of recent breakthroughs in neuroscience, cognitive and positive psychology, and performance science.

Research included:

  • Hundreds of CEOs
  • Sales, Operations, and Technology teams
  • Stanford students
  • Elite athletes
  • 400,000 participants from 50 countries

This research was summarized in Shirzad Chamine’s book Positive Intelligence, a New York Times bestseller, translated into 20 languages.

The research reveals that:

  • Saboteurs and Sage live in entirely different regions of the brain.
  • You can cause a dramatic shift in brain activation to weaken Saboteurs and boost Sage.
  • 3 core muscles constitute mental fitness.

*Research and information are provided by Positive Intelligence.

Are you ready to change your life, feel happier, and achieve your highest performance? If yes, then join my next 6-week program starting on Oct 30, 2021. Following are the program details:

6-Week Program Outline

Register today to receive 10% off the registration in addition to the following Be Productive Coaching exclusive bonuses:

  • Week 7 – 12: New Grow Content included for three months in the Grow program of the app at no additional cost. ($30 per month – retail)
  • I (Vimari) will continue to be your mental fitness coach with one 50-minute monthly check-in for three months. ($900 retail)

Find out which saboteurs are hijacking you by taking the free assessment by visiting this link:
https://assessment.positiveintelligence.com/saboteur/overview
If you take the assessment, don’t forget to share your results with me via email at
vimari@beproductivecoaching.com

This work is fantastic, and I would love for you to experience it with me!

Whom do you need to forgive today?

“Forgiveness will unleash a power in your life that is underrated and often ignored.”   – Allen R. Hunt – Everybody Needs to Forgive Somebody

With forgiveness comes growth and grace for yourself and others. When we forgive others we are removing negativity from our hearts and minds. 

 I’ve truly never been one to hold grudges, anger, or bitterness in my heart towards anything or anyone. My motto since High School was “no regrets”. That meant that I gave myself permission to make mistakes, to love, and to live. When we truly live our lives we risk getting hurt and I can tell you that there have been many instances in where I’ve found myself having to forgive.

Unforgiveness and grudge hurt us more than it hurts the person that actually did the hurting, betraying, breaking of trust, and caused us intense emotional pain. Often times you’ll see that as my friend Nesa reminded me this week “hurt people…hurt people”. 

 I’ll share a little story with you. In 1994, what should have been perhaps my first great accomplishment as I was graduating from high school, turned into possibly one of the worst days I had experience in 17 years. This experience took place because a hurt person decided to hurt others. I’ll spare you the details but I’ll share enough to give you some overall context.

The incident ended in my first and last physical fight (other than being a young girl fighting with her brother and cousin). I reacted to someone’s disrespectful behavior towards me and a loved one. At 17, I didn’t really think about the consequences, I just reacted to the hurt. Up to this day, I have very faded memories of what took place immediately after the incident. But I can tell you that within just a few weeks or months that day turned into what I viewed then… as the biggest betrayal by a loved one.

After that betrayal, I didn’t speak to my loved one for a little while but due to the nature of the relationship, I was not able to keep that ugliness and grudge in my heart. But the bitterness and hatred that I felt for that other person were greater than any negative feelings I had ever felt. And if I have to be quite honest, those are still the worst feelings I’ve ever held in my heart towards anyone in my 44 years. I held those feelings for quite some time and truth be told, I can’t remember how long because I’ve erased much of that experience and those feelings from my heart and my mind. But in order to bring closure to this story, I have to share with you what led to the forgiveness. 

This is the first time that I am sharing this story. I think I’ve maybe shared it once or twice in the past with a close friend. Prior to forgiveness, I had nightmares often where I pictured a different ending to that physical fight. In many of those nightmares, I was able to get my revenge. One night, I had this horrible nightmare worst than any other.

**Warning..as this may be a trigger for some of you who may have faced physical abuse or violence. If so, then you may not want to continue reading.** 

Anyhow, in this nightmare, I was fighting with this person and I literally chopped their head off and grabbed the head by the hair, turned on the gas stove, and threw the head on top of my gas stove. As you can imagine that was a horrible nightmare to wake up from. I may not remember a lot or how long I held those feelings in my heart but I do remember that vivid dream. I woke up a wreck because that wasn’t me. That wasn’t an action that I would ever take or ever desire to take. That nightmare scared me. It scared me because I didn’t understand how my mind could go there. And that was the day that I decided to forgive.

That was the day that I realized that those feelings were only hurting me. This person had moved on with their lives and so had my loved one. Yet, I was holding this hatred and grudge in my heart. That was the day that I realized that bitterness and anger were holding me back from greatness. On that very same day, I got on my knees and prayed. I got on my knees and prayed for all those feelings to go away. And I realized that in addition to praying I needed to forgive for the feelings to actually go away. I had to say it out loud in order to relieve myself from what I was feeling.

I have to admit that as I write this to you today, I have tears coming down my face. I cry because in writing this I realize the power that came with overcoming that hatred and being able to forgive. I don’t cry because it still hurts, because it doesn’t, I cry because the hurt was significant, and it was a significant moment in my life.

Sometimes life gives us those significant moments in order for us to be stronger and to grow. And unfortunately, sometimes those moments come with suffering and pain. But until we forgive, until we forgive ourselves, until we forgive whoever hurt us…we are not able to move forward and grow. 

It takes a lot to forgive others and to forgive ourselves when we are the ones to put ourselves in hurtful situations. But that’s where we need to look up to our creator, look up to God and ask for strength. In practicing forgiveness we strengthen our mental muscles so that the next time we face something that hurts us we are able to utilize our mental muscles to help us move through that pain. We are able to activate the Sage part of our brain where positive emotions live (peace and calm, clear-headed focus, creativity, and big picture) to bring in the gift that situation has presented us. Because every situation, every heartache comes with a gift and we can access those gifts if we train ourselves to do so. Your Sage will help you access the gift of knowledge, power, and inspiration. 

Once we choose to see the gift, that gift will help us continue to move forward with forgiveness. In my story, I chose the gifts of knowledge and power. I remember learning whom to trust and allow in my life from that experience, and I also learned that I have the power to overcome my feelings and shift my thoughts. 

So, I ask you again, whom do you need to forgive today?

With love and gratitude, 

Vimari  

Mental Fitness is the X-Factor!

Interested in learning how to strengthen your Mental Muscles so that you can access your Sage and find the gift in everything?

I have one (1) seat left for my next 6-week Mental Fitness Positive Intelligence (PQ) Program starting this coming Saturday, Sept 11th.

I’ve extended the LaborDayFam 25% discount…you have just 24-hours to register by 2 pm tomorrow Friday, Sept 9th. Register NOW:  www.eventbrite.com/e/167881745821/?discount=LaborDayFam

It’s Halftime: Steps to Navigating Your Transition

“I had a successful career yet I knew there was something even more significant I wanted to do with my life.”


This was me when I hit the “halftime” in my career and personally. I had achieved success, titles, corner offices, bonuses, and the six-figure salary in a 22-year career but I knew there was much more to life. I also knew that I didn’t have the right partner to spend the next half with. 🤯

I knew that I needed to serve at a higher level. NO that didn’t mean a higher title or salary. It meant that I needed to utilize my God-given talents to serve others and truly leave a legacy.

I knew I wanted to feel honored and loved. I wanted a life partner that I trusted and enjoyed being with, and that supported my need for service.

My halftime took place in 2013. Within a few months, I separated from my last corporate job, got divorced, and started my own business.

That transition took guts and it took strong mental muscles. It took me believing in myself and what God had planned for me. 💪🏼🙏🏼🧠
Today, I feel blessed to have had that halftime awakening because I now get to use my talents to do work that fulfills me while serving others. I get to share my life with a partner that I enjoy spending time with. A partner that loves and honors me. I’ve done more in the last eight (8) years than I did in 22 and the good news is that YOU CAN TOO!

Whether it be in your career or personal life, you’re in “halftime” when you face a transition that leaves you asking “what’s next?” Halftime is not determined by age but rather by stage.

You are in the halftime stage if you…

💥 You leave work each night feeling stressed, deflated, sad, and uninspired.
💥 You are no longer excited or challenged in your position or workplace.
💥 Your relationships and physical health are suffering from the anxiety you feel.
💥 You want to feel confident again.
💥 You want to feel excited and fulfilled doing work that will make a difference.
💥 You want to feel closer than ever before to God, your spouse, and your family.
💥 You want greater clarity to redefine your goals, passions, and purpose.

If this sounds like you then this means that you are ready to venture and journey towards your life’s purpose. You are ready for greater significance!

Now you are probably wondering, okay, so what’s next? How do I move forward with this transition?

I am not going to lie, transitions take time but the good news is that you are not alone and there are many steps you can take to help you navigate this halftime. The first thing is to take action – Action Always Beats Intention!

💥 Align yourself with other leaders making a difference in your areas of interest.

💥 Keep moving forward – have faith that you will soon discover your next steps and take one action each day that will help you get closer.

💥 Go back to your younger self and ask “what did you want to be when you grew up?” Listen to your younger self and write down what he/she tells you.

💥 Go inward: think about what moves you, what brings you joy, and what you would want more of in your life. Then do start doing more of that.

💥 Strengthen your mental muscles. Transitions take strong mental muscles, motivation, and peak performance. You’ll need to be dramatically calm and clear to create lasting change. The best leaders, athletes, and entrepreneurs have strong mental muscles. Yet 80% of people score below the minimum level of mental fitness required for peak performance and happiness. You’ll need to implement mental fitness to build strong mental muscles to help you navigate your saboteurs when they attack you. Take your free saboteur assessment so that you can recognize your saboteurs and be ready when they get ready to hijack you: https://assessment.positiveintelligence.com/saboteur/overview

💥 Get someone in your corner that can help you. This could be a friend, an ex-colleague, a mentor, or a coach. If you hire a coach make sure it’s someone who works in this area of expertise and has some references.
If you find yourself in “Halftime” then I want to congratulate you. Take these steps and you’ll find that your second half can be even better than your first.

If you want someone who’s in your corner to help you navigate this transition, I can help. 👋 Schedule a free coaching session: www.beproductivecoaching.com/contact

Shift from Perfect Order to Perfect Harmony

I want to invite you to shift your perspective from perfect order to perfect harmony.

As some of you know, my husband and I have a 16-year-old Chocolate Labrador (Shadow), and last week I received a text from a dear friend with the most adorable picture of a 10-month-old Chocolate Labrador that needed a new home. I wasn’t interested in getting a second dog but my husband has been asking to get a second dog for about a year. My concern has always been my Shadow. How will he adjust as an only child?! But in seeing this sweet face I told myself that I would inquire and if it was meant to be it would be. We took our Shadow to meet the puppy and they did well and we slept on the decision before deciding to bring the puppy home this past Friday. We knew our 16 years old would take some time before he would adjust to our new family of four but neither of us knew what to expect when integrating a new dog into the pack. However, we learned quickly that it will take some time and that’s when we shifted our routines from perfect order to perfect harmony.

This tip can apply to any situation especially for those of you who may have the “Stickler” as a top saboteur. It takes strong mental muscles not to allow your saboteurs to hijack your mind by a sudden change of routine or situation. 

Thanks to my work with Positive Intelligence (PQ), I’ve made Mental Fitness my X-Factor and I’ve helped my husband navigate his saboteurs as well.

The good news is that – you can too!

I invite you to join my next 6-week Mental Fitness Positive Intelligence Program starting September 11th.

As humans, it’s impossible for us to feel happy & joyful ALL the time. Our emotional hijackings often sabotage peak performance. Stress, anxiety, anger, disappointment, blame, guilt, sadness, and self-doubt attack everyone. 🤯

One of the best differentiators of world-class athletes vs. runner-ups is their ability to recover faster from mistakes, failures, or negative interactions. The best leaders, athletes, and entrepreneurs have strong mental muscles. 💪🏆

The quicker we can get ourselves centered and clear-headed, the more productive we will be. This program will teach you how to quiet the saboteurs that are running around in your head & strengthen your mental fitness muscles so that you can build your capacity to respond to life’s challenges with a positive mindset. It impacts peak performance, peace of mind and wellness, and healthy relationships. The foundations are based on Positive Psychology, Cognitive Psychology, and Performance Science.

You can learn more about the Positive Intelligence work here: https://www.positiveintelligence.com/program/ and you can take your free saboteur assessment by going to this link: https://assessment.positiveintelligence.com/saboteur/overview
If you take the assessment, don’t forget to share your results with me via email at vimari@beproductivecoaching.com

The program retails for $995 on the Positive Intelligence website, and as a Certified Mental Fitness Coach, I am able to bundle the program and offer you and your friends my support and coaching through the process. I cannot publish the bundle and discount, but I am happy to give you the details over the phone. I only have four seats left to fill for this next start date. If you are interested in participating or learning more, schedule a time on my calendar for us to speak by choosing a time before Friday that is most convenient for you www.beproductivecoaching.com/contact

This work is fantastic, and I would love for you to experience it with me! 

Hugs,
Vimari 

p.s. Meet Zeke! 
Small businesses grow by word of mouth and referrals. Refer a friend to any of my Career Strategy or High-Performance Coaching services and receive a $50.00 VISA/MC gift card. Thank you in advance for thinking of me!

The referral program applies to new clients only (previous and existing clients are not considered referrals). Gift cards will be sent out after the new client has paid for their service. Visit www.beproductivecoaching.com for a list of services.

Mental Fitness Positive Intelligence 6-Week Program

I am super excited that my first Crushing Mental Fitness Positive Intelligence 6-week program filled up in less than five (5) days!! 💪

The next program starts June 19th and enrollment begins May 10th.

As humans, it’s almost impossible for us to feel happy & joyful ALL the time. Peak performance is often sabotaged by our emotional hijackings. Stress, anxiety, anger, disappointment, blame, guilt, sadness, self-doubt, and so on attacks all of us. 🤷‍♀️🤯

Negative emotions have a purpose yet we don’t allow ourselves to feel them or we get stuck in them.The key is to only stay in these emotions for quick seconds & quickly recover back to feeling centered, grounded, and powerful. 🧘‍♀️🧘‍♂️🙏

One of the best differentiators between world class athletes vs runner ups is their ability to recover faster from mistakes & failures or negative interactions.The best leaders, athletes and entrepreneurs have strong mental muscles. 💪🏆

The quicker we can get ourselves centered and clear headed the more productive we will be. 🧠💪🙆‍♀️

If you think you would get value from strengthening your mental fitness, then I invite you to sign up for the next program starting June 19th. Enrollment begins May 10th.

In only 15 minutes per day and one weekly group session, you’ll learn about your top saboteurs and how to strengthen your mental fitness muscles.

Schedule a free consultation now to learn more and sign up for this life-changing experience: 👩‍💻👨‍💻 www.beproductivecoaching.com/contact

Mental Fitness is the X-Factor

Happy Spring, Everyone!

It’s incredible that we are in the second quarter of 2021 and that this is my post. I have been busy behind the scenes resting, thinking, strategizing, studying, and working. All great stuff and something I truly needed to do after an extremely busy and emotionally heavy 2020.

Like most of you, my family and I faced many challenges in 2020, but I have to say that overall it was a great year. It taught me a lot and helped me put some things into perspective. The year started extremely busy as I was due to launch my new website, www.beproductivecoaching.com, in January, but as we all know, projects get delayed, and the delay meant that we launched in the middle of the pandemic on Apr 15th. We just celebrated our first anniversary, yay!

Well, I couldn’t have timed it better; the website was viewed by many and allowed my network to understand what we do at Be Productive Coaching. As a result, I was blessed to help many individuals that were laid off or furloughed due to COVID-19. My professional branding and coaching services were desperately in need, and I feel blessed to have been able to help many. I also launched a two-hour LinkedIn Makeover Training and the Face Everything and Rise free weekly self-care and mental health support group via Zoom in addition to the new business opportunities. Needless to say that I was indeed highly productive. However, that productivity, unfortunately, was also faced with a bit of burnout. Allow me to explain…

My husband and I took off on a road trip from Miami to Texas on Nov 1st, returning to Miami on Dec 10th. The plan initially was to be gone for 30 days while I worked on the road, but one thing led to the other, and I ended up celebrating my 44th birthday on the road – Charleston, South Carolina, to be exact. 

I was invited to MPIs WEC annual conference, where I participated as a coach in their Career Resource Center in-person in Dallas the week before my husband’s 50th birthday, which is why we chose Texas. I planned on attending the conference and taking one week of vacation after to celebrate with my husband. I also planned to work remotely while we were doing a little Texas tour. Little did I know that once I took that one-week vacation, my body and mind were going to crash. It was the first time I ever felt as if I could not think, talk or move. All of the emotional stress and busyness came rolling down my mind and body. I was forced to slow down, not taking any new clients for the remainder of November and December. I focused on my existing coaching clients and myself for the remaining 45 days or so of 2020. This burnout in itself was a huge lesson, and it forced me to reevaluate myself as I was entering 2021. I realized that I was so busy taking care of others that I neglected to care for myself. I share this with you because I know that this can happen to anyone. It occurred to me, and I am a coach!
 

I learned that my mental saboteurs were lying to me all along. My hyper-achiever told me that I was doing a great job because I was serving others and busy, busy, busy. I realized the lie after it was a little too late, and as a result, it took me a good 90 days to get my energy back to normal. 

Once I got my energy back, I decided that I would not allow that to happen again and that I would do whatever it takes to help my clients prevent this from happening to them. Shortly after, I was gifted a six-week program that has changed my life. I learned that Mental Fitness is the X-factor! So much so that I am now getting certified to incorporate the Positive Intelligence Mental Fitness work into my coaching practice and will be running my first PQ 6-week program starting May 1st. 

As humans, it’s impossible for us to feel happy & joyfully ALL the time. Our emotional hijackings often sabotage peak performance. Stress, anxiety, anger, disappointment, blame, guilt, sadness, and self-doubt attack everyone. 🤯

One of the best differentiators of world-class athletes vs. runner-ups is their ability to recover faster from mistakes, failures, or negative interactions. The best leaders, athletes, and entrepreneurs have strong mental muscles. 💪🏆

The quicker we can get ourselves centered and clear-headed, the more productive we will be. This program will teach you how to quiet the saboteurs that are running around in your head & strengthen your mental fitness muscles so that you can build your capacity to respond to life’s challenges with a positive mindset. It impacts peak performance, peace of mind and wellness, and healthy relationships.

The foundations are based on Positive Psychology, Cognitive Psychology, and Performance Science. You can learn more about the Positive Intelligence work here: https://www.positiveintelligence.com/program/ and you can take your free saboteur assessment by going to this link: https://assessment.positiveintelligence.com/saboteur/overview

If you take the assessment, don’t forget to share your results with me via email at vimari@beproductivecoaching.com

The program retails for $995, and I am offering a HUGE discount to my clients and friends since it’s my first time running it. Because this is a program I am getting certified on, I cannot publish the discount, but I am happy to give you the details over the phone. I only have four seats left to fill. If you are interested in participating or learning more, schedule a time for us to speak on my calendar www.beproductivecoaching.com/contact by choosing a time before Wednesday, April 28, 202.  

This work is fantastic, and I would love for you to experience it with me!

Tips to Stretching Your Mind, Body & Soul

Have you been stretching? Stretching keeps you balanced and your muscles flexible, strong, and healthy. Without stretching your muscles shorten and become tight. That’s why a daily stretching routine is important and NOT just for your body. It’s just as important to stretch your MIND and SOUL daily.🧠💪❤

Here are some tips I practice daily that will stretch your mind, body, and soul to benefit your overall flexibility, strength, and health. 🧠💪❤

☑ MIND, BODY, AND SOUL STRETCHING Pick One Activity in Each of the Categories and Do It for 10 Minutes Each – Daily:

1️⃣ Body: Yoga or Static Stretching

2️⃣ Mind: Read or Listen to a Book or Podcast, Take a Class, Challenge Yourself by Doing Something New

3️⃣ Soul: Pray, Meditate, Journal, Spend Time With a Loved One

Doing one of these activities daily for 10 minutes will make a huge difference in how you feel and help you stretch not just your body but your mind and soul as well. You’ll have overall health and this is so important now more than ever. Keep yourself healthy mind, body, and soul. 🧠💪❤

 

Stretch your mind, body, and soul with our High-Performance Coaching. Learn how we can work together – schedule a free consultation: www.beproductivecoaching.com

5 Easy Mindfulness Exercises

I overheard a recent interview on one of the new’s channels as my husband was watching his daily COVID-19 update, and this time they had John Whyte the Chief Medical Officer, of WebMD, who was explaining that the most typed search on their website right now is for anxiety and depression symptoms. This didn’t surprise me knowing that many of us are experiencing high-stress levels and anxiety during this time of pandemic as we face COVID-19 and the global financial crisis. I was happy to see that this was finally a discussion on the news channels. 

I’ve always had an interest in mental health, I even wanted to major in psychology before getting caught up in my hospitality career. Then throughout the years, I’ve dealt first hand with the anxiety and depression of different family members including my mom, grandmother, and husband. As a coach, I’ve helped many of my clients incorporate practices to help avoid the onset of stress and anxiety from their careers. It was due to this interest that I decided to start my Face Everything & Rise, free weekly mental health support group during COVID-19.

One of the practices I incorporate is mindfulness. I happen to love mindfulness and have had my own practice for over 8 years. In this new post, I’d like to share with you 5 of my favorite mindfulness exercises. Before I do, in case you are not familiar with what mindfulness is, I’ll bring you up to speed quickly.

Lets first look at the definition of mindfulness according to the dictionary:

mind·ful·ness
/ˈmīn(d)f(ə)lnəs/
noun

1.
the quality or state of being conscious or aware of something.
“their mindfulness of the wider cinematic tradition”
2.
a mental state achieved by focusing one’s awareness on the present moment, while calmly acknowledging and accepting one’s feelings, thoughts, and bodily sensations, used as a therapeutic technique.

Next lets look at the overall benefits of mindfulness?

  • Improves overall health
  • Improves Cognition
  • Improves Performance
  • Brings Joy
  • Helps us sleep better
  • Improves self-esteem

Here are some ways that we can practice mindfulness:

  • Staying in the NOW
  • Meditating
  • Eating mindfully
  • Observing our breathing
  • Connecting to our senses
  • Listening to the sounds around us
  • Starting a gratitude practice

Here are the five simple mindfulness exercises that you can incorporate to help reduce stress and anxiety:

1) Color Walk (one of my favorites)
If you have a dog then you can practice this during your dog walks otherwise if you do not just simply go for a ten-minute walk by yourself. Pick a color that comes to your mind. During your walk, you will look for all the things that you can see in that color. Don’t focus on things, just focus on the color. You will be amazed at the things you see. At the end of your walk, think back about all the new things you saw.

Example:
Pick the color red. Notice the red flowers, a red car driving by, your neighbor’s red door, etc. Pick a different color each time.
Start in your block then go to new surroundings. You can also do this by walking around your home.

2) STOP: Take a Mindfulness Pause
When you notice that you are feeling overwhelmed, take a pause. Next follow these basic mindfulness practice instructions that will support re-engagement of your prefrontal cortex (our “logic center”) enabling you better access to your inner wisdom, awareness, and creative thinking.

  • Start by noticing or experiencing what is happening within your body at that moment.
  • Next, just sit with (allow) yourself to feel these sensations and breathe.
  • Whenever your mind wanders into the negative or overwhelming thoughts, simply return to noticing your body sensations.
  • After about 30 seconds notice if you feel a change in your sensations. What are you experiencing now?
  • Breathe into this new sensation and just notice your breath as it is.
  • This Mindfulness Pause takes less than two minutes, yet quickly creates a calmer space. Once in this calmer space, ask yourself what it is that you want to focus on that would have the greatest positive impact in the situation (or in the context of your bigger goals) and continue about your day.

3) Meet Each Day with the Best of Who You Are
This exercise has a small piece of pre-work, and is then followed by a mindfulness exercise to “meet each day with the best of who you are”. You can use this mindfulness practice daily or whenever you want to intentionally create your day.

Pre-work: Start by writing down what an ideal day might look like for you. Then explore what factors get in your way of creating your ideal day, and what would help you create it.

Here’s the Mindfulness Exercise to Meet Each Day with the Best of Who You Are:

  • Tune into the sensation of your feet on the floor (for about 30 seconds).
  • Next tune into the sensation of your breath (for about 30 seconds).
  • Then answer these 3 questions:
  • “What matters most to you today?”
  • “What would you like to let go of today?” (What isn’t serving you?)
  • “Who do you choose to be today?” (How will you express your values?)
  • Finally, to wrap-up, this exercise, return awareness to your breath as you invite yourself into this intention for your day (for at least 30 seconds).

4) FEEL Your Breathing for 20 Counts
This is a quick tool we coaches use with clients – and clients can use for themselves – when the stress and anxiety are extreme. You can use this easy exercise when you are feeling overwhelmed, stressed about a difficult decision, prior to meetings or difficult conversations, or following stressful incidents from which you need to cool down. Here’s how:

  • Start by sitting in a comfortable position, placing your feet on the floor.
  • Next, place one hand on your abdomen and then to place one hand over your heart.
  • Now simply breathe – without any need to control the breath – just breathe.
  • Count the out-breaths from 1 up to 20.
  • Notice when your thoughts distract you (without self-judgment or criticism), and then return your attention to your breathing.
  • Why this works: Feeling your chest and abdomen rise and fall under your hands signals to your brain that the threat is over, and instantly stimulates the parasympathetic nervous system (the “rest and digest” part of our nervous system) which then switches off the threat response activation to bring a sense of calm.

5) Simple Breathing Exercise
This is another quick breathing exercise that is easy and you can do it anywhere.

  • Start by sitting in a comfortable position, placing your feet on the floor with your back straight, shoulders down and chest up.
  • Next, place both hands on your thighs facing up or down whatever feels normal for you.
  • Now take 3 regular deep breaths – without any need to control the breath – just breathe.
  • Next, take a deep breath in counting the breath in from 1 up to 5 or 10.
  • Hold the breath for a count of 5 to 10 (same count as your deep breath in).
  • Breath out counting the out-breaths from 1 up to 5 or 10 (always use the same number you used to take your deep breath in).
  • Repeat this 3 times and then notice how you feel. You should feel much better. If you don’t then repeat this breathwork 3 more times.

I hope these exercises are helpful to you. If you decide to start your mindfulness practice please email me and let me know how it’s going. I’d love to hear from you!

Free COVID-19 Zoom Support Group

As Americans, this is the first time we are experiencing anything of this caliber.

We all handle our stress and our emotions differently, and 2020 has proven to be a year of uncertainty with major events affecting us all. First, we had the Coronavirus Pandemic stay at home orders and now we have the new normal which is an adjustment in itself. Not to mention the unrest that has taken place as a result of systemic racism in our country.

Stress, worry, and anxiety are common problems that many of us experience from time to time. As humans, during uncertain times, our stress, worry, and anxiety accelerate, and this pandemic and unrest have done just that for many. The world, as we knew it has changed drastically in 2020. Given the news coverage, it is hard not to worry about what this all means for our loved ones and for us.

The unknown can be scary. Self-care and compassion are most important now more than ever. It is essential to take this time to do what makes you feel good. To be you while caring for your loved ones too.

Join us weekly on Wednesdays from 12-noon to 1 pm (EST) for a free support group via Zoom. Everyone is invited. These will be purely support sessions, there will not be much structure, and we will not be selling anything at the end. We may have some topics to help us get our conversations started, and that will be the only structure.

The idea is to have a support group that is a safe space where we can all be authentic as we continue to face the uncertain future of Covid-19 and 2020.

Let’s keep ourselves healthy – mind, body, and soul. I look forward to seeing you!

Click on the link to register via Eventbrite: https://beproductivecoaching-free-support-group.eventbrite.com

Blessings to all,

Vimari

How to Deal with Stress, Worry & Anxiety During COVID-19

Stress, worry, and anxiety are common problems that many of us experience from time to time. However, as everyone knows, we are living in uncertain times right now as we face the Coronavirus Pandemic. As humans, during uncertain times, our stress, worry, and anxiety accelerate, and this pandemic has done just that for many. The world, as we knew it has changed drastically in the last few weeks. As Americans, this is the first time we are experiencing anything of this caliber. Given the news coverage, it is hard not to worry about what this all means for our loved ones and for us.

The pandemic has already caused a financial crisis for many industries. One of those industries is the Hospitality Industry, where thousands of people have been laid off or furloughed from one day to the other. For those dealing with the loss of a job on top of the unknown, it can feel incredibly overwhelming, leading to anxiety or depression.

We all handle our stress and our emotions differently, and this is something we need to keep in mind as we practice social distancing. We are left at home with our loved ones, and this new normal has us together 24/7, which for many, could be an adjustment that takes time.

Like you and most households, I’ve experienced this in my own home in the last couple of weeks. I’ve always worked from home, so that for me is not different. But like many, my spouse is now at home also. This is not a bad thing; however, we both handle stress differently, and this pandemic has created another level of stress for us. 

You see, I handle things by continuing with my routines and keeping myself busy. On the other hand, my husband wants to be informed and is glued to the news channels. I’ve maintained my morning routines with prayer, dog walks, and yoga. He has had trouble sleeping and, as a result, feels irritated. My spiritual meetings have moved to Zoom meetings, and he has disconnected himself from his meetings. The differences in our self-care routines have shown. I am not as stressed, and his anxiety levels have increased.  

I have to admit that the first week of this new household routine took a toll on us. Our patience with each other decreased, and we argued more. But then one day, after asking myself what could be happening, I realized that his mood swings were coming from a place of fear. Fear for our future and what can happen to us. That’s when I realized that for us to get back to loving each other, I needed to show compassion and my routine needed to include him. 

I share this with you because I know we are not alone. I know there are many couples and households that may be experiencing the same challenges and I want you to know that you are not alone. This is the time that we all need to be compassionate and loving towards one another, even when we don’t feel like it. 

Worry and fear come from thinking about the future. It is natural to worry during uncertain times like these. But if you feel that your anxiety is becoming excessive and taking over your life, then it’s crucial to take steps to manage your wellbeing with self-care.

How do you know when worry is taking over your life?

  • You have restlessness, unable to relax or problems sleeping that can include strange dreams/nightmares.
  • You feel upset, short-tempered, or exhausted all the time. 
  • You are experiencing difficulty concentrating, staying focused, or working.
  • You feel unexplained muscle tension, aches, and pains.

In addition to compassion, it is essential to practice self-care techniques. One of my favorite self-care techniques is mindfulness. Mindfulness is a technique that will help you cope with the worry. Mindfulness is staying in the present. If you feel any of the symptoms listed above, then this is the time to stay in the moment and not think about what could happen. Mindfulness will help you do this.

Here are a few mindfulness exercises that you can do to help you deal with your worry and anxiety:

  • Focus on your breath throughout the day. Make sure you are taking deep breaths. Take 10 deep breaths when you feel the worry or anxiety coming on.
  • Pick a color and take a walk. As you walk, look around for all the things you can identify that are in that color. This will take your mind off the negativity.
  • Daily Journal: A daily practice can help you release your anxiety. Journal about how you feel and what you can do to release those feelings or keep a gratitude journal.

The unknown can be scary. Self-care and compassion are most important now more than ever. It is essential to take this time to do what makes you feel good. To be you while caring for your loved ones too.

Another way to look after yourself is by keeping a daily routine. This doesn’t have to be super structured, but it should include:

  1. Things that give you a sense of achievement: Cleaning out closets, doing your taxes, taking an online course, etc.
  2. Things that help you feel close and connected: Calling friends and family, setting up a Zoom call so that you can all see each other, or playing a card game at home.
  3. Things that bring you pleasure and joy: Reading a book, binge-watching your favorite series, dancing, singing, doing something creative, or trying something new.

Lastly, it’s okay to feel – move through your emotions. It’s okay to cry, shout, or scream. Just be mindful not to take it out on your loved ones, and if your loved ones need to cry, shout or scream, encourage them to do so and be there for them. We are all in this together, and we can get through it by taking care of ourselves and each other.

I am going to start a free support group via Zoom, and it will take place weekly on Wednesdays from noon to 1 pm (EST).  Everyone is invited. These will be purely support sessions, there will not be much structure, and I will not be selling anything at the end. We may have some topics to help us get our conversations started, and that will be the only structure. The idea is to have a support group that is a safe space where we can all be authentic as we continue to face the uncertain future of Covid-19.

Edited 3/30/20: Register on Evenbrite If you are interested in participating by clicking on this link: https://face-everything-and-rise-free-weekly-support-group.eventbrite.com

You will receive a link for the Zoom call once you register. The first call will take place this coming Wed, April 1st. If you know of anyone that may be interested, feel free to forward this article and/or just give them my email address.

Let’s keep ourselves healthy – mind, body, and soul. 

Blessings to all,

Vimari