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Why Struggle? Podcast - 2024 - Week 47 - Music and Mindfulness

This is an episode about how to use music as a mindful practice.

Last week at my job at the library we were talking about music and songs. I remembered a song by Alexandro Sanz, Quisera Ser that I shared with my co-workers. In that moment I was transported to a time in space where I first heard the song. It was on the Latin Grammys show where Alexandro Sanz was singing with Destiny’s Child. That was over 15 years ago. He was so passionate singing in the performance I decided to buy the CD. Thinking about the song that day brought up such lovely feelings and memories from that time. That got me thinking about how music is so powerful.

Over the next five weeks I’ll be sharing excerpts from my audio program: Five Mindful Ways to Struggle Less and Enjoy Life More. I know that's a mouthful. Lol. Each week I will share one of the five M’s: Music, Mouth, Meditation/Mindfulness, Memories and Movement. The intention is for you to have immediate tools to recognize when you are struggling and how to relax and choose something different.

I'm a believer that life is practice. Using these tools in life is practice. The simple tools can easily be a part of your day to help you incorporate new strategies to release struggling with life.

Keep listening on my YouTube Channel.

🌹🌻🌷 🌹🌻🌷🌹🌻🌷 🌹🌻🌷

Greetings, I'm Barbara J. Faison, a voice talent, #meditation, #audiodescription, #eLearning projects and more. I also post reminders to be in the present moment called #breathbreaks.

All the links: LINKTR.EE/BARBARAFAISON

2024 - Week 46 - How Do You Hygge?

You can listen to this on my podcast - 6:51 mins or click the link here for the YouTube Channel version (audio only)

If you're new to the podcast, welcome, and if you listen regularly, thank you.

This is an episode about Hygge. Say what now?
How do you Hygge? Have you heard of the Danish practice called Hygge? Hygge is spelled H-Y-G-G-E is pronounced HOO-ga. Here’s a quick description of the informal practice, in fact, here is a replay week 45 from 2023 from my podcast where I talked about the practice.
If you’ve been listening to me, you know, I love a good practice. Lol. I also call it filling my own cup! And guess what? This weekend I was with some of the same ladies gathering together like we did last year. I hope you enjoy this excerpt. I did pull a new card, so keep listening for that.
“To practice hygge, surround yourself with people, activities, and things that make you feel cozy, loved, happy, or content. Go simple: spend time with your favorite people, add a small vase of flowers to your space, don fuzzy slippers once home, eat a treasured comfort food, or listen to a favorite song.”
All of those suggestions certainly sound like it would invite you to feel cozy, loved, happy or content.

All Links: LINKTR.EE/BARBARAFAISON

This is an episode about guess what… gratitude!

Greetings and welcome to 2024 - Week 45 - Still Grateful!

If you're new to the podcast, welcome, and if you listen regularly, thank you.

Yes, I am still grateful. Several times this year, and just as recent as a few weeks ago, I was sharing scientific proof of how gratitude impacts our lives. And I'm still talking about that. Lol.

Last week I mentioned that my initial regular colonoscopy was scheduled for September 26 and it got canceled due to the hurricane's passing through the area. I completed the rescheduled procedure on Friday and everything looks good. So I am still grateful.

Allowing myself to find gratitude in all things, even what may feel unpleasant really helps me maintain an even, steady state of mind. So you know what that means if you've been listening to me for any length of time, will do something to practice being in that state of mind.

I'm calling this a thank you practice. If you'd like to join me, please allow yourself to be uninterrupted for the duration of this practice. If you're driving, you may listen, just keep your eyes open. Lol.

OK let's begin.

In this thank you practice we are going to allow ourselves to repeat the words thank you over and over, like a mantra. You can keep your eyes open or closed, it’s up to you. We will begin by taking three deep breaths, breathing in through the nose and out through the mouth.

Are you ready? I invite you to place your hands on your body somewhere, to remind you of your connection to your body. Remember, our body gets us around and is our mode of transportation while we are here on planet earth. Place your hands wherever you like on your body.

I invite you to take a deep breath in through the nose, with a long, exhale out your mouth.

Once again, a deep breath in through the nose, and a long, exhale out your mouth. One final deep breath.

Now begin breathing at your own pace, rate and rhythm. Relax your shoulders by taking them up to your ears on the breath in and let them drop down on the breath out. Now, and as you breathe at your own pace, begin saying thank you out loud, and after a few times, saying thank you out loud begin, repeating the words silently in your mind I'll start you off, and then I will drift into silence and return shortly to bring you back into the present moment.

• Thank you.

• Thank you.

• Thank you.

• Thank you

• Thank you

It's time to bring your attention back to the present moment. You may release saying thank you silently.

All the links : LINKTR.EE/BARBARAFAISON

AUDIO - I'd rather listen - 11:48 mins

2024 - Week 44 -Things are Always Working Out!

You can listen to this on my podcast - 11:48 mins or click the link here for the YouTube Channel version (audio only)

This is an episode about things always working out for my highest good.

One of my beliefs is that everything happens in divine order. I can think of so many times that I had a plan and my plan didn’t execute like I hoped it would. And when I would take the time to reflect and review, what happened was just what needed to happen. Everything is purposeful, even if I don’t get why at the time.

I was scheduled for a routine colonoscopy on Friday, September 27th at 1 pm. I called Kaiser Thursday morning to confirm that everything was still set because we were expecting a hurricane to hit the area. I was told my procedure was still scheduled and to check the APP and online portal in case anything changed.

Here’s the thing, the preparation for the colonoscopy requires you to fast and drink a solution to clean you out before the procedure. I was to start a liquid fast by noon on Thursday so I checked online before I started the process of a liquid diet. I was scheduled to be there by
10:30 am for my procedure on Friday. Nothing had changed,

Something told me to cancel my procedure because they were saying the weather was going to be terrible. I didn’t. I didn’t trust my guidance. :(

By Friday morning, the hurricane had passed through. We had some flooding and the after look of a storm where things look very calm and almost dusky even in the middle of the day.

My husband, TD and I drove up to the Kaiser facility and both of us noted how quiet it seemed.

When we reached the area to park, there were no cars. Not a good sign. There was a sign posted that all procedures had been canceled.

I looked at TD and said, “something told me to cancel and reschedule.” He looked at me and said, " I know you are hungry, let’s get something to eat." I love this man. After driving around a bit looking for a place that was open with electricity we ended up at IHOP. I’m really proud of myself for not having pancakes. Lol.

All the links: LINKTR.EE/BARBARAFAISON

2024 - Week 43 - Give Thanks

Yep, we are in the gratitude space again!

Most days when I journal I write down something I’m grateful for and it can range from health, being mobile with limited pain, my hubby, TD, family and more. I spoke about some of the science behind having a gratitude practice in Episode 38, Gratitude Practice.

Even without the science, I can feel the difference when I choose to be grateful. As I was preparing to post this episode, I had issues with opening up the software program I use to post my podcast… and I still give thanks. And I realized a few days ago that I mislabeled a few of my podcasts earlier this year.

I give thanks that I wasn’t as bothered as I would have been in the past when the technology didn’t behave as I liked and when I made errors with labeling the podcast episodes. My mantra, “It’s not that serious or important.”

I am also grateful that I have a newsletter and that I can post the podcast in other places other than just the audio version. It will all work out. And for that simple statement I truly give thanks.

A few things I feel grateful for today are a chiropractic adjustment, walking in the sun by the Chattahoochee River, and French Vanilla cappuccino.

I hope you enjoy this Gratitude Practice that reminds me that gratitude is an attitude and a practice.

All the Links: LINKTR.EE/BARBARAFAISON

This is an episode where we practice breathing together.

Can you take 303 seconds right now or later to breathe with me? It’s only five minutes and three seconds.

Let’s do it!

Say what now? Barbara, I know how breathe. I know you do... I want us to breathe together intentionally.

All the links - LINKTR.EE/BARBARAFAISON

2024 - Week 41 - A Simple Practice

This is an episode where I share a simple practice you can use to stay grounded.

If you are new to my podcast, welcome! If you’ve been listening, I say thank you. I say thank you to anyone that takes the time to listen. I appreciate you!

There is a grounding technique that helps with anxiety and connecting you to the present moment. It's called the 5 4 3 2 1 Technique. It’s one I know and use, so I thought I would share it with you so it may be something you can put in your practice toolkit.

Here's an example how it goes.

Notice

5 things you see.

• I see rosebushes, river, birch trees, a red cardinal, a lounge chair, and a white truck

4 things you touch:

• My chair

• My hand to my heart

• My cell phone

• My yoga mat

3 things you hear

• Cars passing by

• Someone cutting their

• A plane flying overhead

2 things you smell.

• The heat

• My hand lotion

1 thing you taste.

• A ginger mint

This 5 4 3 2 1 practice can help you and I encourage you to practice. So let’s do a simple practice now where we do the 5 4 3 2 1 technique.

A great time to use this technique is when you know or begin to feel agitation in your body that may feel like anxiety or if you don’t feel grounded or solid in your body. You can also do a few short breaths in through the nose or mouth and a long exhale through your mouth. Having quick techniques you can use is one way to manage your emotions and your responses to life, well, lifing. lol.

What’s something you do to manage your emotions and feelings? I’d love for you to leave a comment, observation or reflection where you are listening to this podcast.

If you’d like to share your thoughts with me - barbarafaisonllc@gmail.com is the best way to reach me. And if social media is better for you, LinkedIn, Facebook, and Instagram, are best.

The card I pulled for us in this moment is the number 6 QUESTION Card..

The VISION for my life is CLEAR and I move with EASE and GRACE

I love this reminder. Thanks, cards!

All the links: LINKTR.EE/BarbaraFaison

Week 40 - Shake it Out and Breathe

You can listen to this on my podcast - 7:01 mins or click the link here for the YouTube Channel version (audio only)

This is an episode about breathing.

Well, there is a lot going on in the world isn't there? And we know we can't control anybody else but ourselves, right? What I've learned is sometimes the best response is no response. Trust me I have learned this the hard way… talking way to much. Lol.

It feels like we're able to see so much of other people's lives, because we are. Technology allows us to see what other people are doing, or at least what we think they are doing on many levels. It can be frightening. Whether it's watching someone do a live stream, a short on YouTube, or something on TikTok; we think we know what's happening in other people's lives. Do we, really?

I'm reminding myself more and more to step away from so much of the busyness and noise of daily life. Even if it's stepping outside for five minutes to look at a tree or a flower to take a few breaths. Being in nature is very calming and soothing for the body and our nervous system. Even if you can’t step outside, look out the window or find an image only of something in nature that you find beautiful or breathtaking. Taking a few breaths and being in nature is something you can aspire to do daily.

Recently I have had comments or messages sharing how much you enjoy the breathing practices I share. I really enjoy hearing from you all, and thank you so much for listening and taking time to share your thoughts and feelings with me.

One thing I love about breathwork is that you can do it anytime, anywhere and no one has to know. And it is also free, simple and easy. You know that means we have to practice, right?

Let’s practice now. Sometimes all we need is just a good shake to shake off whatever is going on in our bodies. I call this my shake it out and breathe practice. I want you to shake your entire body and take loud breaths in through your nose and out through your mouth as you shake. Yes, shake it up and out… and feel free to laugh while you do it. lol

Are you ready? Let's go!

Start from your upper body, shaking your head, your shoulders, your arms, your hands, keep shaking, your upper torso, now your hips, kick your legs out, and if you're able to take a few stomps with your feet on the ground do it. Take a moment to notice how that feels. You might feel tingling or movement in your body.

Excellent!

How did that feel to you? Lol

Now I invite you to you place your hands stacked on top of each other right in the center of your chest, this is your energetic heart center.

We'll take seven breaths in through the nose and out through the mouth with loud, verbal exhales, like this.

I'll do the counting and you do the breathing.

Are you ready?

Breathe in Ahh

Breathe in Ahh

Breathe in Ahh

Breathe in Ahh

Breathe in Ahh

Breathe in Ahh

Last one deep breath, breathe in Ahh.

You are in the present moment. Take a moment to notice how you feel right now.

This simple breathing technique is very powerful. Whenever we breathe out longer than in, we're sending a signal to our brain to calm our body down.

Let me know what you think about the shake it out and breathe practice. Try it a few times over the next week and notice how you feel. You can leave a comment, observation or reflection wherever you're listening to this podcast.

If you’d like to share your thoughts with me - barbarafaisonllc@gmail.com is the best way to reach me. And if social media is better for you, LinkedIn, Facebook, and Instagram, are best.