461: Physical Advantages of Meditation

In today's episode, Gina explores the wide ranging physiological benefits of meditation.  Three types of meditation practice are identified and discussed:  focused attention, open monitoring and self-transcending.  Publicly sponsored, peer-reviewed research studies pertaining to the physical benefits of meditation are reviewed.

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What is anxiety?

Quote:

We do not receive wisdom, we must discover it for ourselves, after a journey through the wilderness which no one else can make for us, which no one can spare us. -Marcel Proust

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459: 10 Ways to Greater Gratitude and Peace Of Mind

In today's episode, Gina shares a set of steps from Robert Emmons to increase the level of gratitude in your life and thereby increase your peace of mind.  In addition to these steps, Gina is offering listeners of the ACP a free guided gratitude meditation available at the acp website.  Be peaceful this holiday season.

Link to the 18-minute guided gratitude meditation audio
https://www.theanxietycoachespodcast.com/gratitude

To learn more go to:

http://www.theanxietycoachespodcast.com

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Learn more about our One-on-One Coaching

What is anxiety?

Quote:

Gratitude turns what we have into enough, and more. It turns denial into acceptance, chaos into order, confusion into clarity...it makes sense of our past, brings peace for today, and creates a vision for tomorrow. -Melody Beattie

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458: 3 Easy Ways To Feel Gratitude For Well Being

In today's episode, Gina offers listeners three easy methods for experiencing gratitude during the holiday season.  Gina claims Thanksgiving and the holiday season gives people a perfect opportunity to practice and benefit from mindfulness.  Often we forget to realize that the opportunity to practice mindfulness is immediately available to us.  Listen in as coach Gina reminds us how with specific techniques you can use today!

Link to the Guided Gratitude Meditation
https://www.theanxietycoachespodcast.com/gratitude

To learn more go to:

http://www.theanxietycoachespodcast.com

Join our Group Coaching Full or Mini Membership Program 

Learn more about our One-on-One Coaching

What is anxiety?

Quote:

Piglet noticed that even though he had a Very Small Heart, it could hold a rather large amount of Gratitude. - A.A. Milne

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456: 5 Meditation Habit Forming Tips For Anxiety

In today's episode, Gina reminds listeners of the importance of a meditation practice and shares five mediation habit forming tips.  Meditation can help us with relaxation, acceptance, distress tolerance... the list goes on and on.  Whether you are just getting started with the many guided meditations that are available or are a seasoned silent meditator, Coach Gina's tips will help you improve you mediation habits today!

Grab an awesome audio book for FREE, like The Power Of Now  by Eckhart Tolle  www.anxietycoachespodcast.com/audibletrial 

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Learn more about our One-on-One Coaching

What is anxiety?

Quote:

There are only two mistakes one can make along the road to truth; not going all the way, and not starting.
-Buddha

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451: 3 Tips to Help With The Anxiety of Waiting

In today's episode, Gina discusses the anxiety of waiting, such as occurs in long lines at the market or on busy city streets or the highway where traffic is congested.  Gina offers listeners three specific methods to bring mindfulness to bear on these moments when the waiting seems to last forever and help soothe the angst and discomfort that can arise.

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To learn more go to:

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What is anxiety?

Quote:

Do not let the behavior of others destroy your inner peace. –Dalai Lama

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447: Decreasing Anxiety By Increasing Sacred Moments

In today's episode, Gina explores the use of realizing the sacredness of the present moment for decreasing our suffering relating to anxiety.  Gina discusses the anxiety that emanates from a focus on our mortality and individuality, and the separateness and aloneness that are associated with these issues.  Gina offers listeners a number of suggestions for cultivating sacred moments in which we can experience refreshing emotions such as gratitude and compassion.

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To learn more go to:

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What is anxiety?

Quote:

Your sacred space is where you can find yourself over and over again.
-Joseph Campbell

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444: Put Your Anxious Worries On The Back Burner

In today's episode, Gina talks about a useful method to use the inherent wisdom and intelligence of the human being to reduce the intensity of anxiety surrounding particular ideas or issues we may be facing in our lives.  Essentially, this method calls for "containing" the idea or issue that is causing the anxious distress in a mental container (Gina refers to it as a "pot") and putting the container away until a later time.  Doing so can make the anxiety weaker, and make ourselves stronger, over this period of time.

Grab an awesome audio book for FREE, like The Power Of Now  by Eckhart Tolle  www.anxietycoachespodcast.com/audibletrial 

To learn more go to:

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Join our Group Coaching Full or Mini Membership Program 

What is anxiety?

Quote:

Worry often gives a small thing a big shadow. –Swedish Proverb

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437: Using Courage To Guide Your Way Out Of Anxiety

In this episode, Gina describes how to use courage to guide yourself out of anxiety.  Courage is the capacity to move ahead despite feelings of despair.  Gina revisits the topic of volunteer vs victim mindset from podcast 436, and talks about how great athletes and artists still experience substantial fear.  Gina describes how to start using your courage today.

Link to TakeCareOf.com:

https://takecareof.com

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Grab an awesome audio book for FREE, like The Power Of Now  by Eckhart Tolle  www.anxietycoachespodcast.com/audibletrial 

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Join our Group Coaching Full or Mini Membership Program 

What is anxiety?

Quote:

The secret to happiness is freedom... And the secret to freedom is courage. -Thucydides

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436: Volunteer VS Victim Mindset and Anxiety

In today's episode, Gina discusses the value of assuming a volunteer mindset in contrast to a victim mindset.  The victim mindset is characterized by the idea that the feelings, sensations and thoughts we encounter are being done to us, and that we have no choice and no power in the matter.  The volunteer mindset is characterized by a willingness to face and accept the challenges that our lives in the world bring to us.  Gina offers suggestions for making the transition from victim mindset to volunteer mindset.

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What is anxiety?

Quote:

The best way out is always through. ―Robert Frost

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435: 4 Forms Of Peace To Ease Anxiety

In this episode, Gina shares with listeners an article from Rick Hanson about four different kinds of peace.  Gina describes how these different kinds of peace can be used to ease anxiety.  The four different kinds of peace Dr. Hanson describes are: the peace of ease, the peace of tranquility, the peace of awareness, and the peace of what’s unchanging.

Rick Hanson as guest on the Anxiety Coaches Podcast episode 176:

https://www.theanxietycoachespodcast.com/episodes/8vex1wj1kmeu02w0y90n0uuwc7q0wy

Grab an awesome audio book for FREE, like The Power Of Now  by Eckhart Tolle  www.anxietycoachespodcast.com/audibletrial 

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What is anxiety?

Quote:

I do not at all understand the mystery of grace--only that it meets us where we are but doesn't leave us where it found us. -Anne Lamott

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428: Just For Today For Anxiety

In today's episode, Gina shares with listeners wisdom contained in a series of quotes. These quotes are sourced from literature from Al-Anon family groups, a pamphlet entitled "Just For Today".  These quotes have had an important impact on Gina's own life and healing and she is happy to be able to share them with you in the podcast today. 

Link to Alanon document "Just For Today":

https://al-anon.org/pdf/M10.pdf

ACP Group Coaching Program:

https://www.theanxietycoachespodcast.com/group-coaching/

To inquire about appearing on the show as a guest coaching client, with your chance to ask Gina a question and have a response broadcast on the podcast, send an email to: AnxietyCoachesPodcast@gmail.com

To learn more go to:

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Join our Group Coaching Full or Mini Membership Program 

What is anxiety?

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420: 5 Ways To Steer Clear Of Anxiety

In today's episode, Gina outlines five useful ways to avoid anxiety, or in other words, to have an anti-anxiety mind.  At the core of these suggestions lies a duality of emotion that we can use to guide ourselves:  open-mindedness, flexibility and curiosity on one hand, and closed-mindedness, rigidity and frustration on the other hand.  Using the techniques suggested in this podcast, we can cultivate a flexibility and open-mindedness that can help us resolve our anxious state.

Grab an awesome audio book for FREE, like The Power Of Now  by Eckhart Tolle  www.anxietycoachespodcast.com/audibletrial 

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What is anxiety?

Quote:

Hope is like a road in the country: there was never a road, but when many people walk on it, the road comes into existence. -LIN YUTANG

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412: 4 Ways of Being Present and Relieving Stress and Anxiety

In this episode, Gina discusses the importance of being present for the process of relieving stress and anxiety.  Gina points out undesirable factors that inhibit our stress and anxiety relief, including:  attachment, excessive forward thinking (future focused), imaginary thoughts and negative expectations.

Gina suggests four action steps to be in the present and cultivate mindfulness:
1) Observe events without judging them (anxiety stems from judgment)

2) Integrate mindfulness activities into your daily life (walking dog, mowing the lawn, gardening, at work... fully immerse yourself to what you are doing)

3) Let go of expectations (expectations are often not positive)

4) Mindfulness meditation (meditation fosters new default of being present)

Grab an awesome audio book for FREE, like The Power Of Now  by Eckhart Tolle  www.anxietycoachespodcast.com/audibletrial 

To learn more go to:

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Join our Group Coaching Full or Mini Membership Program 

What is anxiety?

Quote:

The things that matter most in our lives are not fantastic or grand. They are moments when we touch one another.
– Jack Kornfield

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409: Meditation for Better Sleep

In this episode, Gina discusses the use of mindfulness meditation for improved nightly sleep.  Gina brings to our attention an article by Dr. Joseph Mercola that covers basic meditation techniques as well as tips for making our bedtime environment as conducive to sleep as possible.  Gina highlights the best content for us and focuses in on the key points that may benefit anxiety sufferers the most.

Artlcle link
https://articles.mercola.com/sites/articles/archive/2018/04/19/insomniacs-remain-conscious-during-sleep.aspx?utm_source=dnl&utm_medium=email&utm_content=art1&utm_campaign=20180419Z1_UCM&et_cid=DM200673&et_rid=280230630

Grab an awesome audio book for FREE, like The Power Of Now  by Eckhart Tolle  www.anxietycoachespodcast.com/audibletrial 

To learn more go to:

http://www.theanxietycoachespodcast.com

Join our Group Coaching Full or Mini Membership Program 

What is anxiety?

Quote:

Sleep is the best meditation.

-The Dalai Lama

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404: Interview with Meditation Teacher Sharon Salzberg

In today's episode Gina interviews author and meditation teacher Sharon Salzberg.  Sharon shares her insights into anxiety and fear and how mindfulness and meditation can be of benefit to those struggling with these forces.  There is also a brief discussion on the direction of trends in anxiety-panic, depression, self-help and treatment alternatives.

Sharon's article in OnBeing:

https://onbeing.org/blog/sharon-salzberg-what-to-do-when-anxiety-overwhelms-you/

Sharon's website:

https://www.sharonsalzberg.com

To learn more go to:

http://www.theanxietycoachespodcast.com

Join our Group Coaching Full or Mini Membership Program 

What is anxiety?

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395: Will Meditation really Help With My Anxiety

In this episode, Gina describes the immense utility of even a basic meditation practice for essentially any and all anxiety sufferers.  Gina reveals a simple process by which listeners of the Anxiety Coaches Podcast may take advantage of the help available through meditation: starting with only one minute of silent meditation each day.  Listen in for advice on how to start the process today!

 

 

Quote:  You never change things by fighting the existing reality. To change something, build a new model that makes the existing model obsolete. —R. Buckminster Fuller

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What is anxiety?

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387: Loving Kindness Meditation

In this episode, coach Gina leads a guided meditation of loving kindness.  Take a moment for yourself and enjoy the peace and joy inherently available to you at this time.

 

Need a good book to read on peace? Check out http://www.anxietycoachespodcast.com/audibletrial 
and grab a copy of Peace Is Every Step by Thich Nhat Hanh

 

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384: Using A Mantra With Anxiety Panic

Using a mantra can be a huge calming addition to your life! But cultivating the practice of using a mantra in your meditation or quiet moments you will find it becoming a way to find your center easily and effortlessly...it just takes time :) Listen in and find some simple words and phrases to help you get started.


Quote:
As you sow in your subconscious mind, so shall you reap in your body and environment. -Joseph Murphy

 

To learn more go to:

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What is anxiety?
https://www.theanxietycoachespodcast.com/what-is-anxiety/

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380: Anxious Thinking vs Wise Mind Thinking

Coming to the realization that all one's thinking isn't true can be a major breakthrough for the anxiety clearing process! Anxiety is very loud and very demanding and we tend to jump when it speaks. Today Gina points the way to teasing out the anxious thoughts from the wise mind.

Quote:
When speaking about intrusive thoughts on one of our group coaching calls one member said: "Remember these are FAKE thoughts". -ACP Group Coaching Member

To learn more go to:

Join our Group Coaching Full or Mini Membership Program

What is anxiety?
 

 

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378: Why Being Mindful With Anxiety May Be A Struggle For You

Mindfulness is much bigger than you think. If you have moments or days where you feel your mind is like a snow globe of whirling glitter, have difficulty focusing or have a life that is just too full of "to dos" you are in the right place today :)

Quote:
There is nothing more important to true growth than realizing that you are not the voice of the mind—you are the one who hears it.
-Michael Singer

To learn more go to:

Join our Group Coaching Full or Mini Membership Program

What is anxiety?
 

Links mentioned in today's episode:
Parenting Coach Carla Naumburg
http://carlanaumburg.com/

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