mindfulness

Create More time and Minimize Distractions with these 4 steps

If you are like me, it's hard for you to keep your hands off your phone when you get a message or when a new notification pops up.

I used to struggle with how easily I could slip down the social media rabbit hole. It would happen many times a day when I was just "quickly checking on something." And suddenly time went by.

It made me feel lousy that I was wasting so much time, plus I felt I didn’t have any control over myself! I was constantly late and behind schedule and that meant my days got longer as I tried to fit everything in. I was always wondering, where does all the time go?

When I tracked what was causing the distractions and how much time I was wasting online every day, I decided it was vital to set clear boundaries for myself (my mind actually), so I could keep my focus and get things done efficiently - and feel good about myself in the process.

It requires true willpower to stay away from the phone when it’s the alarm clock; social and business network; entertainment system; library; assistant; and office. And that really is what our mobile device represents to us nowadays.

It's difficult to resist because we are talking about something that is extremely addictive.

Mobile phones, email, and social media wire our brains in ways it's not accustomed to being wired.

We have started to believe that we need to be contactable and available at all times. Our brain has got so distracted and disturbed that we don’t actually know how to be present without doing anything but enjoying ourselves and paying attention to the life we are living.

I believe we are talking about a bigger problem than we yet even realize.

Many believe they are the only one suffering with certain issues, and that everyone else lives happy stress-free lives. That’s a social media bubble and it’s not true.  

It's so easy to grab your phone first in the morning. Then, before even waking up properly; without setting up the day; or even saying good morning to yourself or to anyone else, your rat race has started and your day is already being driven by the demands of your phone.

It will ruin your day if you open up a message that immediately activates your stress hormones.

This could be an email that you need to react to right away; something bad you see in the news; maybe you find out there’s a huge catastrophe at work; or you discover your ex has met someone new.

Whatever it is, it can immediately cause angst. Negative thoughts and emotions then quickly run out of your control and your day starts in the wrong mood!

All the wonderful communication possibilities mobile devices offer can make you feel like you can’t lead your life, or never even have enough time to live your days, peacefully.

This can be changed. You can either give your power away or choose to respect yourself; your priorities; the connection with your loved ones; and your well-being, by setting clear boundaries.

Here’s how to do it:

  1. Switch off all unnecessary notifications and put your phone on silent when you need to focus. Leave your phone in another room if its presence haunts you on your desk.

  2. Create a morning routine and start your day by being present, focusing on your breathing for a while or with a short meditation.

  3. Create clarity around your schedule and set intentions for your days.

  4. Take breaks and recharge yourself, so your brain is not exhausted continuously. Do nothing for a couple of minutes in between all the “doing”.

The benefits are clear:

  • When there are no constant beeps and pop-ups, there won't be any temptation to react and respond to those notifications. You, therefore, won't be sucked into your inbox or into a social media hole for hours.  

  • You are more mindful of what happens and how you feel, and can then react and respond to events mindfully.

  • You will have more energy, clarity, and time.

  • Switching off your notifications is a fast and straightforward way to increase your productivity and your ability to stay calm and focused: you will feel happier as you are mastering your schedule and creating a better day for yourself - which is what we all want!

How valuable would that be for you?

Leave a comment letting me know how you manage distractions or what is causing problems for you. Ask questions! What rules have you set around your phone and internet usage and how well are those rules working for you?

To help you create successful, intentional days, you can download the printable daily page of my Clarity Planner.  

Love, Jenni

Karlyn Borysenko: workplace bullying led to a book deal

In this episode of The Glad Show, I talk with Karlyn Borysenko, who is an organizational psychologist, owner, and principal of Zen Workplace.

We deep dive into her personal story and experiences about workplace bullying and how she got fired when it happened.

All that eventually led to finding her own company, signing 6-figure agreements and getting a book deal. We talk about fears, patience, humanity, and especially, how to get courageously started when you have an important message and mission that helps to change the world for better. 

She shares how she found her way out from the unhealthy environment, got in touch with her real passion and started helping organizations create healthier and happier work environments. 

There is so much more, so just dive in...

Watch the video here

Or listen to the audio here: 


Once you've had a chance to watch or listen, please join us in the comments on the blog.

I'm curious and interested in hearing what resonated most with you on Karlyn’s story?

Specifically… I'd like to ask you: What kind of personal story do you want to write in the future?

Thank you so much for reading and watching, I really hope you enjoy the interview! If you like it please share with your friends and social media. 

 

P.S. later I contacted Karlyn to ask her advice on workplace bullying, what to do when it happens? And this is what she replied:

Get out. Seriously. Go find another job. Don’t go to HR, because they probably won’t help you. The person bullying you has probably bullied other people before and HR likely knows about it and hasn’t done anything about it. You want to go find somewhere that will value you and allow you to thrive. And know that you’re not crazy, you’re not doing anything wrong, it’s not your fault. You haven’t done anything to deserve it. It’s not a reflection of your value or what you can contribute to the organization, so don’t let it get to you. When you’re out of it and are in a place that appreciates you, you’ll be able to look back on the situation and see it for what it is. www.zenworkplace.com

 

Mindfulness on the go and why it is good for all of us

Have you ever felt so stressed out or busy that it feels your head is almost exploding, and it's not even mid-day, but you feel overwhelmed, frustrated or anxious?

Is the feeling so strong that you know, there is no way to get over it and in the end, it ruins the rest of your day?

And you may release your stress load to your significant other or the kids later. And it might be that you have no idea where the emotional burst came from, but you just couldn’t hold yourself back, and you don’t understand yourself why you had to be so mean or hurtful.

It can be explained as a rough day or with tiredness but that burst causes pain to everyone, and it often starts an emotional snowball effect. In the long run, if these confrontations are not solved and talked through, the unreleased emotions cause all kind of relationship problems and then, you know, there are different paths.

Even if you would not feel that strongly and can push the emotions out of mind, you are just packing the frustration up for the later explosions.

If we don’t handle our past experiences and emotions, we keep creating the emotional congestion and pile it up, which formulates the issues, diseases, addictions…

Happiness and emotional balance is all about communication, at first with ourselves and then with the others.

In today’s video, I am talking about how to be mindful on the go and practice this crucial skill of feeling and being, observing what's happening in the body and the mind (and listen to your superpower intuition).

Observing your emotional state helps you become calmer, tranquil and your emotions just don’t shake up your world that drastically. There are ways to balance your emotional state, get to know yourself better and get over the stressful moment when it hits.

And how can you practice it on the go? Watch the video here:

 

We all ride different levels of energy and emotions every day. We all do mistakes, and we can’t and don't even have to, be zen, in control and mindful in every moment of the day - it’s okay to feel - perfect doesn't exist.

When you become more aware of the moments every day, you automatically increase your happiness as can make better choices for yourself.

Practicing mindfulness helps you to manage your thoughts, become more compassionate and accepting towards yourself and others.

Let me know what you think, and how you feel about this, in the comments below!

Much love, Jenni

Achieve what you want with Coaching Therapy

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My area of expertise is to work with people who have deep, often unconscious, patterns that are stopping them from getting the success they want and need. I help people to release these blockages so that they can accomplish their desires.

There might be a blockage or deep belief that is keeping you from success and sabotaging you from moving forward. It can be very frustrating, and even painful, creating all kind of physical and mental concerns. But your past, or issues, are not who you really are - you can become free from your limitations and start transforming your life.

We create our reality from deep beliefs that become thoughts and then actions, habits, and values and in the end - all this creates the reality that leads your life now, but also if nothing is changed, leads to the future:

When you change your beliefs and thoughts you will change your life.

You might be struggling with issues like stress, achieving goals, money, sleeping, low self-esteem, confidence, anxiety, continuous illnesses and accidents, relationships and bad habits, or lack of energy, addictions, phobias and ability to stay mindful and focused - just to mention some examples. We are all individuals having a unique background and special gifts and I can help you to stop suffering from your issues.

Maybe you have done everything you can, but you still haven’t been able to make the changes and get clarity what you really want and what's your place in this world. That can be painful, I know that from my own experience. 

I have formalized my coaching methods, and I use Marisa Peer’s phenomenal Rapid Transformation Therapy and hypnotherapy to helping you to quickly release what needs to go and then become free for creating the life and happiness you want and deserve.

I have created a unique practice that successfully helps people achieve their desires effectively with amazing results. Read more of my client experiences here.

How I work

I meet my clients locally in Manhattan and online via video calls:

One-time Transformation (2-hour) RTT session - depending on the issue it is possible to make long-lasting changes in just one session. Please contact with the form below for more information.

Coaching Therapy package (Three sessions) combination of transformation therapy and coaching that carries you further towards your goals. Please contact with the form below for more information.

Premium coaching commitments are available by application/referral only. I usually work with my clients privately for 6 months, and we go through a tailor-made process that helps you to make the changes you crave and develop yourself so that you can move towards your authentic desires and passions. Please contact with the form below for more information.

Mindfulness, meditation talks and workshops - Please contact with the form below for more information.dfasd

To book your session or for more information please contact me by filling up the form below:

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Warmly, Jenni

It’s all okay - Mindful living in the moments

I woke up at 2:27 am for hunger and racing thoughts. I knew I had two choices, either stay in the bed pressing my eyelids together and try to force myself back to sleep and eventually get frustrated, or I could get up and do something about it. Even though in that moment getting up felt like an effort, I knew “the tools” are working.

ONE MIND FULL NIGHT So I got up, ate a coconut yogurt and sat in the living room. The calm silence of the night is pretty comforting. I started breathing consciously in and out. I heard the traffic and the sirens. New York is one of the loudest cities in the world but actually, when you just focus to listen, there’s always some kind sound or wash, wherever you are.

The quietness, that floating, comforting and limitless space where the fulfillment lies, can be found behind all the noise.

I started scanning my body along my breathing and noticed some tension here and there and relaxed and released it consciously with the exhales. I observed my racing thoughts and emotions, simply recognizing what was going on in my mind.

I didn’t try to push the hassle away but I just followed-up and approved it all with the gentle self-compassion and curiosity. 

I sat in the living room maybe ten minutes, being fully present in my body, in my mind and in my breathing and the surroundings. I liked the calm space I had found and enjoyed being there alone. Soon I felt calm and noticed how I became tired again.

I was ready to go back to bed where I continued the conscious breathing counting in seven with the inhale and counting eleven with the exhale. Continuing to relax my body with the breathing. It’s a good old mindfulness trick giving the mind something else to do than worrying about the unnecessary things. I was sleeping sooner than I noticed and woke-up fresh and happy as I had listened to myself and my own guidance.

I do longer meditations too, depending on my schedule, but basically I’m using mindfulness and do mini-meditations along my days whenever I need the check-in, find the guidance what I desire, calm down, focus and balance myself from the feelings of rush or stress. Or when I just have time to be present and feel all the good in my life, which is the best way to recharge oneself and enjoy life. 

SIMPLE, EFFORTLESS EXERCISE The mind likes to warn us basically about everything scary and it just tries to keep us safe. Approving everything that is in that moment, is a way to release the negative emotions and the stressful thoughts, which are just thoughts.

Conscious breathing calms and roots us down when we are flying high. It activates the parasympathetic nervous system, which calms the body and lowers the stress levels. Breathing consciously in the middle of the day recharges your brain, your mind and your body in just few minutes.

If you’re are having a sleepless night or miss the peace during the days, try the tricks - bring your attention to you breathing whenever you are and give yourself a break to breathe: 

Count from 1 to 7 with the inhale, count from 1 to 11 with the exhale. 

IT'S FOR YOU TOO Many people still have think that practicing meditation is only something related to yoga, Eastern religions and spirituality. Or it’s woo-woo, which you just want to avoid. Or even though you would like to try, you don’t know how. Or you definitely don’t have time for it (a few minutes in the here and there, if possible 5 to 10 just after you have woken up).

I know, that’s what I said too. 

Meditation became my medication when I faced burnout and understood that peace and freedom I had been looking for, were to be found from inside. It was absolutely liberating for me to understand I can take the responsibility of my own wellbeing and create my kind of life.

I had meditated on the yoga classes for years but I was resisting to take the practice to my days as it felt difficult and weird without the yoga and physical exercise. Nothing really happened as I didn’t know what I should be feeling or how to recognize the voice of my mind and my heart. I was thinking about what I wanted to eat for dinner and then thought I just can’t meditate.

But that exactly is the practice. When the thoughts arise, you just go back to follow your breathing approving everything that is happening, without judgement. It will get easier. And your patience will grow. 

If you are looking for more happiness, and the feeling of being fully alive, feelings of love and compassion, ability to enjoy life, understanding, peace, balance and joy - these all are the benefits of the meditation and mindful living. And there are much more.

If you want to learn how to respond rather than react to life’s challenges, meditation helps. And it’s not only the emotional benefits when you get in touch with your emotions, but it improves the physical health too. And the relationships when you learn to be mindfully present.

Meditation is for everyone, it is the way to experience the life to the fullest and feel less stressed out. We need it in the middle of all distractions. It won’t take away life’s challenges, but when you become consciously aware and focus more on the present moment and less on your mobile phone, you'll become more connected with your emotions and feelings and needs, so you can take the responsibility of your own actions. You will get over the challenges sooner and you just don’t mind other people’s business that much.

If you want to be happy, be happy.

Ask, comment or let me know your thoughts - what have you found through mindfulness? What’s holding you back?

With love, Jenni

How to do a mental reset in the middle of the busy day

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Some days can feel like an emotional roller coaster taking you on a ride from shiny happy moments to anxious, negative thoughts. Busy schedules and hectic lifestyle can lead to draining and stressful experiences - we all know that!

Have you ever noticed how your mood may change based on others? It can happen like this:

Scenario 1: Your colleague comes back from a meeting and shares some good news: “It was such a great review, I’m so relieved!” or “These coworkers/company/everything just sucks!”.

Or like this:

Scenario 2: You meet with clients or friends and afterwards you feel like a wet wipe. You don’t know what hit you but suddenly your good mood is gone. You feel tired and grey. “Today was not my day! Maybe tomorrow will be better.” 

Either way, we share our emotions all the time with others - what's your share? Day by day you can repeat this pattern and let the mood swing without control… But we don't like or want that, right? 

Luckily you can reclaim your own mental balance and peace with a few simple steps - you always have a choice.

Being mindful of your experiences allows for choice. If you keep the door open to your personal mood space you’ll be receptive of others’ emotional residue. You may not have control of all your daily experiences but you CAN CHOOSE HOW YOU REACT to them. 

The best remedy is to LEARN HOW TO HANDLE the grumpy moment when it hits. This can be done when you’re MINDFULLY present at that moment.

Conscious awareness = you recognize your mental state but you don’t let your emotions take the lead.

GROWING YOUR AWARENESS: A QUICK-FIX MINDFULNESS EXERCISE DURING THE DAY (it's never too late)

1) GIVE yourself FIVE MINUTES (set the timer so you can relax). By your desk, meeting room, public transportation, at a subway stop.

2) BRING your attention to your breathing: Notice your chest moving up and down - focus on it.

3) CALM your gaze or close your eyes if you can - the less sensory distractions the better.

4) INHALE a big long breath in through the nose-filling your lungs to capacity. EXHALE out through the mouth to let go of tensions. Relax into the pose. REPEAT 3x.

5) THEN follow your natural breathing rhythm for COUPLE OF minutes. > Scan your body with the breath. >All your emotions and sensations are alright. > Do not judge yourself. >Be interested in what you find from within. >It’s all OKAY! >Let the thoughts pass when they arise.

As you repeat this exercise daily you may find things changing. You will notice more laughter, joy and ease of being.

KEEP GOING and exercise. Your awareness will slowly grow. 

"When you consciously listen to your inner quietness you’ll first face the foggy nothingness. Eventually, the invisible curtains will slowly open and your patience will take you to quietness (and answers)."

Can it be this simple?! The conscious breathing synchronizes the body and mind to the present moment: your power source. It reduces stress and anxiety while helping improve focus, memory, productivity and overall health. It adds compassion, understanding and ability to FEEL THE LOVE with yourself and others.

OBSERVE. When you live in the moment you awaken yourself to life. When you make daily choices consciously from that space you are CREATING the life you want and RECOGNIZING it. Suddenly you will experience what some just call MAGIC.

Go to https://jenniglad.leadpages.net/bemindful/ to get your FREE 5-minute mindfulness meditation!

Feel free to share you own comments or tricks how you switch back to balance in the middle of hectic day.

Love, Jenni

How to cool down when the heat is on (sweat the bitch out)

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Some itchy bitchy feelings suddenly caught me. I felt like I wanted to have a little battle and argument with someone. Even though I noticed the quick thought of wisdom in my mind saying:

"You should rather take some time alone to get the insight what is going on, than forcing yourself to socialize and follow your too-full schedule."

But I had made the plans and I don't like to cancel and disappoint others, so I almost flew down the stairs on Saturday morning. (I'm working on my habit to listening and serving myself more carefully)

But this time, I didn’t listen to my won guidance, and I finally, and successfully, ended up in an argument. 

Did it feel good? 

Of course not: I don’t like to push my frustration to other people's neck. It's not their fault if my mind wants to be bossy and in control when I have overwhelmed myself with the busyness and forgot the self-care.

No one is perfect: this small failure was not a failure as it woke me up to see the heat is on: 

  • Do you ever feel so indecisive that you don’t have any idea what you need?
  • Is it difficult to prioritize and instead of making decisions what you want, you just dwell in frustration? 

Maybe you over-think and analyze. Squirming with discomfort and having that small self-blaming and judging voice in the head is not helping at all.

Even though nothing’s really wrong there’s a big "Nah" in the back of the head. You just want to say “I don’t know,” because you don’t know but you have to make decisions.

Or you’re saying yes without thinking and get yourself even more tired and you feel bad as you're bad company.

This happens to me when the inner heat is on and I’ve slowly slipped from the happy track. Then I need to get back to sync with myself and often it requires self-care.

No need to emphasize we’re living in a dynamic world: the energy is heated up out there. Driver’s horn and people push each other in a hurry and no one wants to be pushed. Heat causes general anxiousness and sweating in the crowd make our head boil. 

When the weather is melting hot the pace must be slowed down.We need calmness and grounding to cool the down the over-heat in our bodies - mental blocks are causing physical blocks and the other way round. 

Still, we cannot blame the external conditions: work stress, heat, and people - blaming others has never solved any issues.

It is our responsibility to take care of the physical, emotional and spiritual wellbeing.

It keeps us away from the confronting situations. And we don’t react so easily with the other people crankiness either. Because we don't know what the others (colleagues, friends, even family members) have on their plate - it's better to be kind.

How to cool down when you feel over-heated and unconnected:

Stop to listen to yourself. What does your body need now? How do you feel and what feels right for you? Follow your inner guidance and make it happen. You will gain a lot more energy by taking action and getting out there than just slouching on the couch.

  1. Sweat it out. Run, walk, jump, do yoga, hit the ball with the racket or ride a bike — move your body even for a short time! Just do it.

  2. Lose yourself to dance (I love that Daft Punk's song) Play your ultimate summer song you really (or secretly) dig and let your hips talk! The bigger and crazier moves, the better; no one can see you. This lifts your energy levels high-up in five minutes!
  3. Take a walk in the park and sit on the grass. Observe and listen what’s happening around you, the birds, wind, clouds and sun. Breathe in the green energy, enjoy the healing power of nature. This is a slow relaxing and mindfulness exercise.
  4. Calm yourself before bedtime. Rinse the feet with warm water. Lift your legs up towards the wall for 15 minutes. Squirm your butt close to the wall, keep the spine long and open arms to the sides. Breathe in and out. This is calming practice that swipe away the inner dust.

I bet it feels good, and it was fun — you gained back your energy and are back in sync with yourself.

By the way, even though you have a bad day, it doesn't matter you have a bad life.

Love, Jenni

Hello, welcome.

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There must be a reason you stopped by, probably there’s something common we share...

Maybe you too want to live your life with less stress and feel more joy?  Maybe you want to be successful and build a life you really love and like - in your own personal way?

Or maybe you are just curious and exploring, which is always a good reason. 

When people ask me what I do for a living, I often tell them...

I help my clients become happier and get what they desire.

What it really means...

I help people make the changes they crave, find who they truly are and what they really want. I help them to remove the inner barriers: release those old blockages, which are often so unconscious, creating the patterns, habits, and thoughts that keep them stuck. My expertise is to help people heal their old wounds so that they can move forward and accomplish their visions - get the success they want and need.

And what I really, really want to say is

Every day I meet people who sacrifice their own happiness and satisfy to live their life or do the work, they don’t truly like. Quite often they suffer from disorders like continuous stress, unhealthy habits, addictions, financial problems, achieving goals, weight, continuous illnesses, bad relationships, lack of energy… Physical or mental issues. Many people are just doing what they think they should do and can't make the changes they crave - no matter they have all kind of things, they don't know how to move forward and feel they are standing in the way of their own happiness. 

It’s hard to get there if you don’t know where you are going. 

“When I finish this project, change the job or relationship, get the raise, or when the kids have grown up - then - I will start to live the life I want,” is what I often hear. Frankly,  then rarely comes automatically. Happy ends, big dreams, and life journeys require effort, focus, and positive expectations. It’s a lot easier to do changes when you are not forced to do it, going through a big life tragedy or having a serious illness. Please don’t satisfy less than you deserve! 

Life is short, and in the end, it is very simple: let’s not waste it.

Why is this so important to me?Jenni 

Because I have been there myself; I have lived unconsciously, suffered and finally I lost my tracks. I know all about that cacophony.   

Hi - I am Jenni. Glad is my real name and I laugh a lot - joy is the purest way to cultivate the art of presence.

I am a certified rapid transformation therapist, hypnotherapist, and a life coach. So I specialize in transformations, from inside out, which is the only way to do long lasting changes. I’m a writer working on two book projects. I'm a yoga teacher too. I like to call myself changemaker, as I am constantly on the move, love change and I help my clients to make those changes they can't do on their own.

I grew up in the forests of Eastern Finland, lived half of my life in Helsinki and became a globetrotter in the meanwhile. I’ve been traveling all around the world and now I'm living in New York City with my dear husband.

I used to work for big international corporates being a busy business and IT woman. I managed global projects and created new kind of digital services for over 12 years. Even though I had got what I vaguely had desired, I slowly became unhappy. My work didn’t feel meaningful enough, I felt I am making money for the money and I wanted to make a difference in the world. The roar inside me got really loud and I craved for change; I was looking my true calling, peace, and balance. And love, in its real universa10155510_10151950367921511_2231825022933923501_nl meaning.

I had to go through a lot, serious lessons about life and death until at my rock bottom I realized  I was responsible for my life and happiness. It was liberating for me to understand I could take healthy control of my path and that would be the key to my freedom. To make it happen, I needed to burn my boats. Read the story here.

I have since formalized my methods and created a practice to help others achieve their desires and balance effectively. 

I work with people who are willing to make changes, lead their life and are ready to do the work and move forward. If you feel you could do a lot more than you do now,  I can probably help you. To learn how I work check out Work with me or send me a message for more information. 

Thanks for stopping by!

With love,

Jenni