Introduction Last month, I took an unexpected pause to be with my dad during his final days in hospice. His passing reminded me that deep emotional pain reflects deep love. It was a time of profound reflection, and the experience has deepened my understanding of the importance of living with intention and connection. In my garden, I recalled the vibrance, humor, joy, and wisdom he brought into my life. This time of reflection also brought me back to the principles of the 4 A's—Attention, Affection, Appreciation, and Acceptance—which I wrote about in May. These principles get to the core of what it means to live life fully, with intention, love, and joy. The Importance of Connection for Wellbeing My dad didn’t know about the 4 A's, and I'm pretty sure he wouldn't have been able to tell you what mindfulness was all about. Yet he understood that connection is everything. This realization made me more determined than ever to help others cultivate these vital connections in their own lives. This month , I invite you to make a concerted effort to show all the people you care deeply about how much you love and appreciate them. Focus on the quality of the connection you're building with them. Life is short, and it's vital to savor every moment with intention. To support this journey, I'm committed to making mindfulness accessible to all women. Thrive With Mindfulness offers various ways to help you connect, grow, and thrive: Virtual Monthly Meetups: Complimentary sessions that provide a heart-centered, safe space for women to connect, bond, and share their experiences. Group Coaching: Join a community of like-minded women to explore mindfulness and support each other’s growth. 1:1 Coaching: Personalized sessions tailored to your individual needs, helping you navigate your unique path with mindfulness. In-Person Events: Connect with others in a more intimate setting, fostering deeper relationships and personal growth. Online, On-Demand Courses: Access mindfulness practices and teachings at your own pace, from the comfort of your home. Join our next virtual meetup on August 6th from 7PM-8PM CET , where we'll discuss what it means to live with intention. This complimentary meetup is designed to provide a supportive environment for women to genuinely connect and thrive through mindfulness. If you'd like to join, please email me at traci@thrivewithmindfulness.com to register. By prioritizing self-care and mindfulness, we can transform our lives and set a positive example for those around us. Let's make a daily commitment to live with intention, embrace our connections, and appreciate the love that surrounds us.
Introduction In our fast-paced world, the concept of connection is often glossed over, yet it remains a cornerstone of our psychological and emotional wellbeing. Connection can take many forms: from the literal connection of assembling a puzzle to the profound interpersonal connections we forge with others, and importantly, with ourselves. Despite its significance, many of us often feel disconnected. This month, as we delve into the subject of connection, let’s explore its essence and importance in the women's mindfulness community. The Foundation of Connection: The 4 A's The feeling of disconnection is a prevalent issue in society today. My journey as a mindfulness coach, which began over a decade ago, offered me a framework to understand this phenomenon through a lesson I learned in my first meditation class. My teacher, davidji, introduced the concept of the "4 A's" as fundamental elements that foster connection: Attention Affection Appreciation Acceptance These four elements are essential for nurturing feelings of security, happiness, and connectedness. When these needs are met, we feel heard, understood, and integral to our social circles. Conversely, the lack of these can lead to feelings of sadness, fear, anger, and despair, leaving us feeling ignored and sidelined. How to Use the 4 A's to Enhance Connection Next time you feel disconnected or troubled, take a moment to assess which of the "4 A's" are lacking in your life. Here’s a simple mindfulness exercise to help you do just that: Identify Unmet Needs: Sit in a quiet place, close your eyes, and take a deep breath. Reflect on which of the 4 A's are currently unmet in your life. Focus on these aspects and pay attention to any sensations or emotions that arise. Reflect on Met Needs: Next, shift your focus to the needs that are being fulfilled. Again, close your eyes, breathe deeply, and let your mind concentrate on these positive aspects. Notice how your body and emotions respond. Journal Your Observations: If possible, write down your observations in a journal. This can help you articulate your feelings and provides a reference for future reflection. Deepening Our Understanding Through Reflection Albert Einstein beautifully captured the essence of connection in one of his quotes: “A human being is a part of the whole called by us universe, a part limited in time and space. He experiences himself, his thoughts, and feelings as something separated from the rest—a kind of optical delusion of his consciousness. This delusion is a kind of prison for us, restricting us to our personal desires and to affection for a few persons nearest to us. Our task must be to free ourselves from this prison by widening our circle of compassion to embrace all living creatures and the whole of nature in its beauty.” Conclusion Connection is more than just a psychological or emotional state; it's a fundamental human need that impacts our quality of life. This month, let's commit to exploring and enhancing our connections within the women's mindfulness community. Are you ready to take the next step in understanding and improving your connections? Further Reading & Support Don’t forget to check out our other blog articles on www.thrivewithmindfulness.com! Join our growing community on Instagram, Facebook, and LinkedIn to stay updated and share your journey towards better connection with us! Sign up for our email list! https://community.www.thrivewithmindfulness.com/link-in-bio-traci Connection is not just about building relationships with others; it's about understanding ourselves and expanding our circle of compassion. Let's embrace the journey together.
Gratitude holds significant benefits, offering a pathway to enhanced well-being and a deeper connection with ourselves and others. As we navigate the complexities of daily life, cultivating gratitude can be a powerful tool for nurturing resilience and fostering positivity. This month, let's embark on a journey of self-discovery and growth as we explore the transformative power of gratitude.
Embarking on the path to emotional well-being involves a mindful process of self-nurturing. Start by welcoming what fosters a sense that your needs are met. Tune into your inner reservoir of determination and capability. Gift yourself simple pleasures, whether it's warm handwashing, savoring an apple, or immersing in soulful music. These acts trigger the release of natural opioids, soothing the stress machinery in your brain. Find moments to reflect on aspects that evoke gratitude or joy, cultivating a gentle smile. Establish connections, either wit h someone you cherish directly or through the vivid canvas of your imagination. Allow the warmth of care to envelop you while acknowledging the kindness residing within your own heart. Identify thoughts and perspectives that are not just accurate but also beneficial. Immerse yourself in the sense of transitioning into a responsive mode. Renowned psychologist Rick Hanson introduces a transformative practice: "When it feels right, after releasing negative emotions, replace them with something positive." So, once we let go of something no longer serving us, it's essential to replace that space with something positive. If you'd like to learn more about letting go, this blog will help: https://www.thrivewithmindfulness.com/letting-go-for-a-brighter-tomorrow-the-art-of-releasing-what-no-longer-serves-you. Recall moments of appreciation for someone in your life and linger with that experience for ten or twenty seconds. This simple act, beyond immediate upliftment, triggers a profound change in your brain, termed experience-dependent neuroplasticity. Dwelling in positive experiences forges new neural pathways, effectively "hardwiring happiness" into your brain. In Rick's words, "mental states become neural traits." Consistent practices like relaxation bolster genes that mitigate stress reactions, enhancing resilience. Conversely, perpetuating negative mental states can mold your brain towards heightened reactivity and susceptibility to anxiety and depression. This creates a narrowed focus on threats and losses, fostering inclinations towards anger, sadness, and guilt. In this journey towards emotional well-being, the key lies in consciously cultivating positivity, recognizing its transformative impact on your immediate state of mind and the very structure of your brain. Need More Support? I offer a FREE mini-course called, 'Crafting The Family You Want', which is a great place to start. It offers a general explanation of how mindfulness and neuroplasticity work hand in hand to help you slowly make changes in how you regulate your own emotions, and this will help you to model emotional regulation strategies to your child. If this resonates with you, I invite you to sign up for the mini-course! It's self-paced, online, and will be delivered directly to your inbox once you've enrolled. With love, Traci PS- Need a little more information about the mini-course first? The picture on the right has more details!
Embarking on a journey of self-discovery often involves the art of letting go. Rick Hanson, in his book "Resilient," offers profound insights into how we can liberate ourselves from thoughts and feelings that hinder our well-being. Let's explore the different ways he suggests for letting go and paving the way for a more resilient and enriched life. Shift into Letting Go Begin by understanding that reactive thoughts and feelings rarely serve our best interests. Take time to discern whether to hold onto or release them. If you read January’s blog about letting things be, you might have a list of things that are not serving you which you can use for this exercise. First, slowly exhale, allowing your body to relax. Allow yourself to be with your feelings first, and then let them flow. Cry, yell, or grumble with a friend, or simply let the negative emotions drain away. Challenge assumptions, expectations, or beliefs that contribute to worry, stress, frustration, or anger. Be mindful of leaving the reactive mode. Record what you've let go of, and if safe, symbolically burn the list. Letting Go in the Body Our bodies play a crucial role in processing and releasing stored thoughts and emotions. One simple yet powerful technique is to tune into our breath, placing emphasis on the exhale as a symbol of letting go. Alternatively, you can mindfully observe your breath, cultivating a profound awareness of your entire body. Strengthening the exhale by engaging the diaphragm effectively releases pent-up tension. Additional methods include Heartmath (maintaining equal inhalation/exhalation through the heart with positive emotion), scanning and consciously releasing tension, progressive relaxation, and utilizing imagery to induce a state of deep relaxation. Letting Go of Thoughts Correct fundamental errors in thinking, systematically argue against thought errors, identify and address sub-personalities generating errors. Invite any thoughts that are not serving your greater good to go. Letting Go of Emotions Consider embracing self-compassion. Begin by acknowledging, naming, and accepting your emotions. Take the step of consciously choosing how to respond to them. Visualize these emotions departing with each exhalation, allowing a symbolic release. Engage in imagery, perhaps envisioning yourself standing in a refreshing mountain stream. For a cathartic release, vent your emotions safely, either through expressive writing or engaging in physical activities. Lastly, nurture a sense of positivity, allowing affirmative feelings to gradually replace the negative ones. Letting Go of Wants Utilize methods for releasing emotions, recognize underlying positive wants and respond, rationally analyze desires and choose what makes sense, reflect on the suffering embedded in most desires. Letting Go of Self Observe and reduce self-centered experiences, understand the constructed nature of the self, recognize that others' upset is often not about you, reflect on interconnectedness with everything, question whether what you want to let go of is truly you. General Methods for Letting Go Say goodbye to what you want to release, acknowledge the peaceful awareness that remains when you let go, accept and surrender to existing facts, embrace the wholesome to crowd out the unwholesome, be the awareness of the experience, not the experience itself, notice that all experiences change. By incorporating these practices into your life, you open the door to a more resilient, aware, and fulfilled existence. Begin your journey of letting go and embracing the abundance of life with an open heart and mind. Need More Support? I offer a FREE mini-course called, 'Crafting The Family You Want', which is a great place to start. It offers a general explanation of how mindfulness and neuroplasticity work hand in hand to help you slowly make changes in how you regulate your own emotions, and this will help you to model emotional regulation strategies to your child. If this resonates with you, I invite you to sign up for the mini-course! It's self-paced, online, and will be delivered directly to your inbox once you've enrolled. With love, Traci PS- Need a little more information about the mini-course first? The picture on the right has more details!
As we stand at the threshold of a new year, there's a magical moment awaiting us—a moment for reflection and a mindful journey that resonates deeply with parents. This annual ritual is more than just a personal endeavor; it's a profound act of nurturing well-being for the entire family. In this article, we'll delve into six compelling reasons to embrace year-end reflection and explore how aligning dreams through a vision board can elevate your parenting journey. Celebrating Growth and Achievements: The close of the year isn't just a tick on the calendar; it's a marker of growth and accomplishments for your family. Take a moment to revel in the small victories, fostering a sense of pride and unity that transcends the ordinary. Gratitude for the Family Tapestry: Amidst the holiday whirlwind, allocate time for a heartfelt expression of gratitude for the unique tapestry of your family. Mindful reflection allows you to cherish the joys, navigate challenges, and strengthen the bonds that weave you together. Mindfulness: Illuminating Possibilities: Mindfulness, delicately woven into the fabric of reflection, illuminates the possibilities for the coming year. It's a chance to mindfully survey the emotional landscape, discerning what needs preservation and what can be released to make space for positive changes. Uplifting Guiding Questions for Parents: Engage in warm and welcoming introspective practices—whether it's meditation, moments of cozy silence, or nature walks. Let these moments guide you through questions that align with your dreams: What visions do you hold for your family in the coming year? How can positive changes be woven into your family life? Planting Seeds of Positive Intention: Document your reflections in a workbook, capturing the essence of your aspirations for the family. This becomes a heartfelt practice—the planting of seeds for a future filled with warmth, learning, and shared values. Aligning Dreams: The Power of Vision Boarding: Consider the profound impact of aligning dreams. It's not just about being more productive; it's about being effective at the right things that support your dream. Remove elements that don't contribute to your dream experience, focusing on actions that align with your vision. Conclusion: In the heart of the holiday season, it might seem impossible to embrace the idea of year-end reflection, however, it is the best investment of time and energy you will make as you prepare to lead your family into the new year. So why not go ahead and carve out a few hours to do this important work? Let this time of introspection be a source of inspiration, fostering positive changes that enrich the well-being of your family. P.S. - We'd LOVE for you to join us for a live vision boarding workshop on January 6th, 2024 from 11AM - 2PM PST! Not only will you receive the workshop free of charge, but you will also receive our workbook—an invaluable companion on your path to aligning dreams and creating a more connected and mindful family life. If this sounds aligned with your deepest desires for 2024, follow the link to register and download your workbook! See you there!
The holiday season is often associated with joy, love, and togetherness, but it can also bring a whirlwind of stress and chaos. It's a time when we try to accomplish a lot in a short period, leading to an overwhelming rush that can ultimately detract from the magic of the season. So, how do you know when it's time to slow down and embrace the true spirit of the holidays? Here are ten signs to watch for: Overwhelming Stress: The holiday season should be about joy, but when you feel overwhelmed by stress and anxiety, it can become challenging to find that joy. The pressure to make everything perfect, from decorations to family gatherings, can weigh heavily on your mind. Racing thoughts, sleepless nights, and increased tension can be signs that you need to slow down. Financial Strain: While giving is a fundamental part of the holidays, it shouldn't push you into financial turmoil. If you're maxing out your credit cards or depleting your savings to fund holiday expenses, it's essential to take a step back. Addressing financial strain early can prevent long-term stress and anxiety. Physical Exhaustion: The holiday season can take a toll on your physical health. Late nights, busy schedules, and overextending yourself can leave you feeling perpetually tired. If you're experiencing physical symptoms like headaches or muscle tension due to exhaustion, it's a clear indicator to slow down. Decline in Patience: The holidays are about connection and shared experiences. But if you find yourself easily irritable or impatient with family, friends, or even strangers, the holiday rush might be exacerbating these feelings. Maintaining patience is crucial for enjoyable interactions and creating meaningful memories. Loss of Traditions: Traditions play a significant role in making the holidays special. If you no longer have time for or even remember these meaningful customs, it can leave you feeling disconnected from the true spirit of the season. Rushed Shopping: Rushing through holiday shopping can turn the season into a chaotic, never-ending list of presents. It's easy to get caught up in buying gifts without much thought. Consider if your shopping experience is stressful and overwhelming; it might be a sign that you need to simplify your approach and plan ahead. Neglecting Self-Care: Self-care is essential year-round, but during the holidays, it's sometimes pushed to the back burner. This neglect can manifest as skipped workouts, poor nutrition, and a lack of relaxation. If you're prioritizing holiday preparations over self-care, it's time to reevaluate your approach. Impersonal Gifting: While giving gifts is a lovely tradition, it's equally important that they come from the heart. If you catch yourself giving impersonal or last-minute gifts without considering the recipient's preferences or emotions, it's time to slow down and choose more thoughtful presents. Or maybe consider making a personal gift instead of buying a store bought one. This can be done any time of year, and saved until it’s time to give the gift. Decline in Quality Time: The holidays should be a time for quality moments with loved ones. But if the season has turned into a blur of activities, and you find yourself physically present but mentally absent during gatherings, it's a clear sign to prioritize genuine connections. Slowing down can help you focus on the meaningful interactions that form lasting memories, as well as discern whether it might be time to stop attending gatherings that are not making you feel good. Perfectionist Tendencies: Striving for perfection during the holidays can lead to continuous stress. It's crucial to recognize that not everything needs to be perfect. The pursuit of perfection can create unrealistic expectations and lead to frustration when things don't meet those high standards. Strategies for Slowing Down and Simplifying: Mindful Reflection: Take some time to reflect on what truly matters to you during the holidays. Consider your core values and the moments that bring you the most joy, and write these down. Next, recognize which holiday traditions and commitments align with these values and prioritize those. Carefully consider which ones you can let go of. Choose the ones that add unnecessary stress and busyness to your season. Gratitude Practice: Develop a daily gratitude practice. Each day, write down a few things you're grateful for during the holiday season. This practice can help you focus on the positive aspects of the holidays and shift your attention away from stressors and commitments that don't serve your well-being. By recognizing these signs and implementing these strategies, you can create a more meaningful and harmonious holiday season, truly connecting with your loved ones and cherishing the memories you'll create together. Not only will you feel better, but you will be modeling this important skill to your kids as well! Need More Support? I offer a FREE mini-course called, ' Crafting The Family You Want ', which is a great place to start. It offers a general explanation of how mindfulness and neuroplasticity work hand in hand to help you slowly make changes in how you regulate your own emotions, and this will help you to model emotional regulation strategies to your child. If this resonates with you, I invite you to sign up for the mini-course! It's self-paced, online, and will be delivered directly to your inbox once you've enrolled. With love, Traci PS- Need a little more information about the mini-course first? The picture on the right has more details!
Imagine you had a magic wand to change anything about your relationship with your kids. What would it be?
Parenting can be a whirlwind of emotions and responsibilities. As much as we love our children, there are moments when communication breaks down, stress levels soar, and we find ourselves overwhelmed. In these challenging times, practicing mindfulness can be your secret superpower to bring harmony and connection back into your family life. Mindful Conversations Have you ever had a conversation with someone who wouldn't let you get a word in edgewise? Communication is a two-way street, and balancing talking and listening is essential. Next time you engage in a conversation, take a moment to notice how much time you spend talking and how much you spend listening. Don't worry about changing your behavior; just observe it mindfully. After the conversation, reflect on what happened. Did you notice any habits that hindered the conversation? What were they? Consider whether it's in your best interest to let go of these habits. Also, identify any helpful habits you observed and decide to nurture them. This reflective assessment is a crucial component of mindful conversations. Now, armed with insights, focus on reducing the unhelpful habits in your next conversations. Remember, change takes time, so be patient with yourself. The goal is not perfection but progress. As you gradually replace unhelpful behaviors with mindful listening and thoughtful responses, you'll notice more engaging and enjoyable conversations with your loved ones. Mindful Breaks As a parent, finding moments of stillness in your busy day can be challenging. However, taking even a few minutes for a mindful break can help you feel more grounded and present. Find a quiet space: Seek out a quiet spot where you can sit comfortably without distractions, whether it's a corner at home, a serene outdoor setting, or even your car. Set a timer: Begin with just two to five minutes for your mindful break, increasing the duration as you become more comfortable. Focus on your breath: Close your eyes and turn your attention to your breath. Feel the sensation of the air moving in and out of your body. If your mind starts to wander, gently guide it back to your breath. Observe thoughts and emotions: As you breathe mindfully, thoughts and emotions may surface. Rather than becoming entangled in them, simply observe without judgment. Return to the present: When the timer chimes, slowly open your eyes and take a moment to notice how you feel. This brief pause can refresh and energize you for the tasks ahead. Gratitude for Mindfulness Parenting comes with its share of stress, but practicing gratitude can shift your perspective and cultivate positivity within your family. Start a gratitude journal and jot down three things you're grateful for daily, even if they seem small. Encourage your children to join in by sharing one thing they're grateful for each day. This simple practice fosters appreciation and positivity within your family. Moreover, in moments of stress or overwhelm, pause and reflect on something you're grateful for in that very moment. It could be the support of a friend, the beauty of nature, or a cherished memory. This practice of gratitude can transform how you perceive and navigate the challenges of parenthood. Need More Support? If you're a parent who wants to break the cycle of generational trauma, incorporating mindfulness into your parenting routine can empower you with the emotional regulation tools you need for yourself as you model this to your child. As a mindfulness coach for parents, I'm here to support you on your journey to greater well-being and fulfillment. I offer a FREE mini-course which will give you a general idea of how mindfulness, in combination with neuroplasticity, can help you to break those cycles of trauma that are causing you to feel triggered and reactive with your child. I invite you to click the button below and sign up for the mini-course. It's self-paced, online, and will be delivered to your inbox as soon as you sign up! With Love, Traci PS- Need more information first? Check out the picture on the right... it will give you more details. .
In today's fast-paced world, parenting comes with its unique set of challenges. For millennial parents, juggling work, family, and personal well-being can often feel overwhelming. But here's the good news: fostering emotional regulation in your children can be a transformative journey, not just for them but for you as well. Navigating Meltdowns and Tantrums Helping kids learn self-regulation is essential. We've all been there – those moments when they have meltdowns, tantrums, or refuse to listen. It's natural to feel disconnected during these challenging times, experiencing frustration, sadness, or anger. It's important to understand that meltdowns and tantrums are a normal part of child development. These outbursts often occur because young children have limited language skills and struggle to express their emotions effectively. As parents, recognizing this natural phase can help us respond with empathy and patience. Start with Self-Care The first step in helping your child regulate their emotions is to take care of yourself. By dedicating just 30-60 seconds to take a few deep breaths, you create space to respond with clarity rather than react emotionally. Taking those 30-60 seconds for yourself not only helps you respond calmly but also sets a powerful example for your child. Children learn a great deal from observing their parents' behavior. By demonstrating self-regulation, you're teaching them a valuable life skill. Embracing Connection and Communication Now, you're ready to connect with your child. Listen actively to understand their perspective, validate their feelings, and empower them to make choices that promote calmness and resolution. Studies have shown that children who have open and supportive communication with their parents tend to have better emotional regulation skills. By maintaining a strong, loving connection with your child, you're providing them with a secure emotional base to navigate life's challenges. Silent Actions Speak Louder Sometimes, words aren't necessary. Learn how modeling behaviors like deep breathing, offering comfort, or engaging in calming activities can encourage self-regulation in your child. Besides deep breathing and comfort, consider introducing mindfulness practices to your child. Mindfulness has been scientifically proven to enhance emotional regulation in both children and adults. Simple mindfulness exercises, such as mindful breathing or guided visualizations, can be incredibly beneficial. The Power of Play Explore movement games that shift focus from triggers to engaging activities, promoting emotional balance. The 'shake/freeze game' is a fantastic example. Shake your body and hands for about 30 seconds, freeze, and notice all the sensations you feel in your body. Notice how your body sensations change over the next minute. Play is a child's primary language. Engaging in play with your child not only strengthens your bond but also offers a safe space for them to express their emotions. Play allows children to explore and process their feelings in a non-threatening way, promoting emotional regulation. Creating a Calm Space Ultimately, your goal is to establish a nonjudgmental, safe space for both you and your child to calm down in, fostering emotional growth. Incorporate sensory tools like stress balls, fidget toys, or calming sensory jars into your calm space. These tools can be especially helpful for children who have sensory sensitivities or struggle with emotional regulation. Conclusion The journey to nurturing emotional regulation in your child is one of the most meaningful and lasting gifts you can offer as a parent. If you're eager for more insights and practical tips on helping your child develop these essential skills, explore our free resource by clicking the link below. Together, let's create harmonious family life one mindful step at a time. Remember, the journey of nurturing emotional regulation in your child is ongoing. Be patient with yourself and your child, as these skills take time to develop fully. Seeking support and guidance from professionals or parenting communities can be invaluable resources on this journey. Need Support? I offer a FREE mini-course called, 'Crafting The Family You Want', which is a great place to start. It offers a general explanation of how mindfulness and neuroplasticity work hand in hand to help you slowly make changes in how you regulate your own emotions, and this will help you to model emotional regulation strategies to your child. If this resonates with you, I invite you to sign up for the mini-course! It's self-paced, online, and will be delivered directly to your inbox once you've enrolled. With love, Traci PS- Need a little more information about the mini-course first? The picture on the right has more details!
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Why do I teach mindfulness to women?
During my time in the classroom, I learned that children depend on adults to regulate their nervous systems. When we aren’t emotionally regulated, they aren’t either. Why? Because they are still growing, and their nervous systems are not completely developed yet. Kids rely on the adults in their lives to model self-regulation and strategies for resilience.
After obtaining my certification to teach mindfulness to students, staff, and parents, I began offering mindfulness workshops to colleagues and parents. These workshops were well received and frequently requested.
Who attended the workshops? My female colleagues and moms. They loved the group energy and often expressed how much they enjoyed our "cozy little group." They wanted to include their favorite female friends and relatives.
That's when I realized that mindfulness is not only a powerful tool for calming the nervous system, but also for building deep connections. When women feel supported by each other, their spouses, siblings, parents, and kids do too.
I love the deep connection that is created when women unite. I love the energy that happens when we show genuine, authentic care towards our sisters through listening, holding space, and asking thoughtful questions.
Time and again, I witness women from very different situations learn just how similar they are, despite their diverse backgrounds.
There’s nothing cooler than watching women model peace to their own kids, nieces and nephews, grandkids, and friends’ kids.
Why do I teach women mindfulness? Because it is the key modality that makes all of the above possible.
About Traci
Hi there, I’m Traci. I’m a mom, teacher, and mindfulness coach for women. I've had the privilege of working in both the USA and Germany, across public and international schools. One of the things I noticed was that women need to feel connected. This means that they need to feel seen, heard, loved, and accepted for who they are.
Being far away from home is rough. In addition to all the basic pressures of everyday modern life, expat women rely on new friendships to replace the bonds of their mothers, grandmas, sisters, aunts, and local friends. They need a community that 'gets' what it's like to be in a country where the language, culture, and mindset are different.
We all want to connect. We want to be seen, heard, liked, and accepted for who we are. And yet, for expat women, this is just one more daunting task that gets added to the daily list of survival tasks. Some cultures are more welcoming than others. The hamster wheel begins to spin faster, inviting feelings of overwhelm and loneliness to take center stage.
Is this sounding familiar?
For many of the women I've worked with, being emotionally equipped to thrive in a different culture was not the norm. In my case, I ended up in the hospital—twice—before realizing I needed to simplify my life, quiet my inner pleaser, and fully accept myself as worthy everywhere in the world.
As I was recovering from my hospital stays, mindfulness became my lifeline. I learned how to gradually make adjustments to my lifestyle that would support me and help me thrive. The practice improved my health, strengthened my family bonds, enriched friendships, and even boosted my professional life. By prioritizing self-care, I became a better support system for my loved ones and set a positive example for my son.
Thrive With Mindfulness was born from the belief that investing in our own well-being today not only transforms our lives now but also paves the way for a brighter tomorrow for ourselves, our families, and beyond.
We work with all women, creating a vibrant, inclusive, international community of heart-centered, mindful women.
In addition to community building, I also offer:
Monthly virtual meetups
Group coaching
Online self-paced courses
Personalized 1:1 coaching
Rejuvenating day retreats
Join Thrive With Mindfulness on our mission to shape the future by transforming ourselves!
What People Are Saying...
The following testimonials are from our group coaching program for parents, which is offered once a year:
"During my transformative journey in The Mindful Parenting Program, I have acquired profound insights and invaluable knowledge. Traci began by conducting an alignment call to assess my starting point in the realm of mindful parenting, enabling her to tailor the experience to my specific needs.
Throughout the program, I delved into the understanding of my thoughts and emotions, nurtured self-compassion, gradually expanded my repertoire of mindfulness activities and tools, and introspected on how these practices could positively impact my child.
If I have any regret, it is that I had not joined this group and acquired these vital practices earlier in my journey as a mother. While I cannot alter the past, I now possess the knowledge and skills to navigate future challenges with confidence and grace. Traci, your impact on my life has been truly life-changing. Thank you!"
- Anna K.
"I have been going through and trying to adjust through a lot of challenges with my kids that impact my schedule. Now, I've taken into account that if I want to accomplish all that I set out to do, I need to shift my priorities and find ways to make things work. The Mindful Parent Program has enabled me to problem-solve better when I'm more mindful of my time and my kids' feelings. Also, making sure I make time for myself all in the process!"
- Joy M.
“I was surprised at how unconscious my thoughts are, and how my brain can take something positive and turn it into something negative that makes me worry. Now that I am aware of this, thanks to The Mindful Parent Program, I write it down every time I notice it. This helps me to remind myself that I can rewire my brain and change how I react to any situation.”
- Caitlin A.
Between stimulus and response, there is a space. In that space lies our freedom and power to choose our response. In our response lies our growth and freedom.
Viktor Frankl
I work with …
- Heart-centered women who are looking to deepen their own mindfulness practice.
- Women who are interested in establishing a new mindfulness practice.
- Women who value community and want to experience the positive energy of practicing mindfulness together.
- Women who want to learn how mindfulness can support them with parenting.
- Women who work in education and would like support in how to apply mindfulness to daily classroom routines and procedures.
"Hi Traci, I wanted to let you know I tried that technique with my 5 year old today. It took three patient tries but, it worked!! Thank you so much." - Matt S.
"Thank you for giving me a new perspective on parenting. As a teacher this is powerful for me to understand how each parent's experience is as unique as the children they are raising." - Tracy D.
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Introduction In today's fast-paced world, finding inner peace and cultivating genuine relationships is more important than ever. This month, let's explore the transformative power of acceptance. The Power of Acceptance “Acceptance of one’s life has nothing to do with resignation; it does not mean running away from the struggle. On the contrary, it means accepting it as it comes… To accept is to say yes to life in its entirety.” - Paul Tournier This quote perfectly captures our theme for this month: Acceptance. Acceptance is one of the 4 A's. The other A's are Attention, Affection, and Appreciation. Over the past several weeks, we've delved into each of these principles, learning how they help us feel safe, confident, and secure in our relationships. These are essential elements for building healthy friendships and family bonds. The Essence of Acceptance Think of a relationship that feels effortless, where you can just relax and be yourself, knowing you are loved no matter what. This is the essence of acceptance. When we feel accepted, we can relax and just be ourselves, knowing that we are safe and loved—faults and all. Three Levels of Acceptance There are three levels of acceptance we need to be aware of: Acceptance of the Present Moment: We can accept that this moment is perfect, pure, and whole, and that every moment leading up to this one was exactly as it was meant to be. Imagine this moment as the magnificent culmination of all our choices, experiences, and every second that has ticked by this year. It couldn’t be any other way. Acceptance of Ourselves: We can accept that we are divine beings living in human bodies for the span of a lifetime. We have made choices and decisions throughout our lives from our highest level of consciousness at the time. Even though there are choices we may regret, they are carved in stone. We must accept them, forgive ourselves, and make better choices in the future. Acceptance of Others: We can accept others for who they are—not as we wish they would be. This means allowing people’s differences, quirks, and unique vibrations to just be, without trying to fit them into our box of how the world is supposed to be. Allowing others to be as they are is a profound act of acceptance. The Importance of Acceptance in Today's World Understanding these three levels of acceptance could keep us busy for several lifetimes. However, understanding the essence of acceptance is of utmost importance, especially in our current world situation where conflicts, unrest, and widespread discomfort are on the rise. Moving Forward with Acceptance I invite you to integrate this understanding into your life. Recognize that every moment of the past is carved in stone. To evolve our lives, improve our situation, or find deeper fulfillment, we must own the present moment. Level two is where many of us get stuck. We are our toughest critics, remembering all the moments where we felt less than perfect. However, in those moments, we did our best from our own level of consciousness. We didn’t have access to a crystal ball to foresee consequences, and perhaps we didn’t fully explore the depth of our actions. Choices: Self-Blame or Self-Acceptance So we have two clear choices: Blame Ourselves: Beat ourselves up for not being clairvoyant and diminish our happiness by continuously blaming ourselves. Accept and Learn: Accept the past as a lesson so we can make better choices and find deeper fulfillment in life. Blaming ourselves is both unnecessary and harsh. It uses up all our energy and doesn’t help us in any way. In all areas of life, the ability to step beyond the moment of blame and accept our individual missteps separates the winners from the losers. The ability to accept that we did our best at the time allows us to step out of the past and into the present, which is rich, fresh, and filled with possibilities. Those stuck in self-pity or finger-pointing are trapped in the past. They will stay there because they refuse to accept what is set in concrete. One example of this is that we can keep complaining about the rain or accept that it’s raining, find an umbrella, and dance in the cleansing fall. When we accept our decisions, we can move forward and make new, proud, exciting, restorative choices. In the words of davidji, "We get to choose. We are choice-making beings. No one can ever take that away from us—not even ourselves. We just need a little reminder now and then." Wishing you a month of many conscious decisions and intentional living, Traci To support your journey, I'm committed to making mindfulness accessible to all women. Thrive With Mindfulness offers various ways to help you connect, grow, and thrive: Virtual Monthly Meetups: Complimentary sessions that provide a heart-centered, safe space for women to connect, bond, and share their experiences. Group Coaching: Join a community of like-minded women to explore mindfulness and support each other’s growth. 1:1 Coaching: Personalized sessions tailored to your individual needs, helping you navigate your unique path with mindfulness. In-Person Events: Connect with others in a more intimate setting, fostering deeper relationships and personal growth. Online, On-Demand Courses: Access mindfulness practices and teachings at your own pace, from the comfort of your home. Join our next virtual meetup on August 6th from 7PM-8PM CET , where we'll discuss what it means to live with intention. This complimentary meetup is designed to provide a supportive environment for women to genuinely connect and thrive through mindfulness. If you'd like to join, please email me at traci@thrivewithmindfulness.com to register.
Introduction Last month, I took an unexpected pause to be with my dad during his final days in hospice. His passing reminded me that deep emotional pain reflects deep love. It was a time of profound reflection, and the experience has deepened my understanding of the importance of living with intention and connection. In my garden, I recalled the vibrance, humor, joy, and wisdom he brought into my life. This time of reflection also brought me back to the principles of the 4 A's—Attention, Affection, Appreciation, and Acceptance—which I wrote about in May. These principles get to the core of what it means to live life fully, with intention, love, and joy. The Importance of Connection for Wellbeing My dad didn’t know about the 4 A's, and I'm pretty sure he wouldn't have been able to tell you what mindfulness was all about. Yet he understood that connection is everything. This realization made me more determined than ever to help others cultivate these vital connections in their own lives. This month , I invite you to make a concerted effort to show all the people you care deeply about how much you love and appreciate them. Focus on the quality of the connection you're building with them. Life is short, and it's vital to savor every moment with intention. To support this journey, I'm committed to making mindfulness accessible to all women. Thrive With Mindfulness offers various ways to help you connect, grow, and thrive: Virtual Monthly Meetups: Complimentary sessions that provide a heart-centered, safe space for women to connect, bond, and share their experiences. Group Coaching: Join a community of like-minded women to explore mindfulness and support each other’s growth. 1:1 Coaching: Personalized sessions tailored to your individual needs, helping you navigate your unique path with mindfulness. In-Person Events: Connect with others in a more intimate setting, fostering deeper relationships and personal growth. Online, On-Demand Courses: Access mindfulness practices and teachings at your own pace, from the comfort of your home. Join our next virtual meetup on August 6th from 7PM-8PM CET , where we'll discuss what it means to live with intention. This complimentary meetup is designed to provide a supportive environment for women to genuinely connect and thrive through mindfulness. If you'd like to join, please email me at traci@thrivewithmindfulness.com to register. By prioritizing self-care and mindfulness, we can transform our lives and set a positive example for those around us. Let's make a daily commitment to live with intention, embrace our connections, and appreciate the love that surrounds us.
Introduction In our fast-paced world, the concept of connection is often glossed over, yet it remains a cornerstone of our psychological and emotional wellbeing. Connection can take many forms: from the literal connection of assembling a puzzle to the profound interpersonal connections we forge with others, and importantly, with ourselves. Despite its significance, many of us often feel disconnected. This month, as we delve into the subject of connection, let’s explore its essence and importance in the women's mindfulness community. The Foundation of Connection: The 4 A's The feeling of disconnection is a prevalent issue in society today. My journey as a mindfulness coach, which began over a decade ago, offered me a framework to understand this phenomenon through a lesson I learned in my first meditation class. My teacher, davidji, introduced the concept of the "4 A's" as fundamental elements that foster connection: Attention Affection Appreciation Acceptance These four elements are essential for nurturing feelings of security, happiness, and connectedness. When these needs are met, we feel heard, understood, and integral to our social circles. Conversely, the lack of these can lead to feelings of sadness, fear, anger, and despair, leaving us feeling ignored and sidelined. How to Use the 4 A's to Enhance Connection Next time you feel disconnected or troubled, take a moment to assess which of the "4 A's" are lacking in your life. Here’s a simple mindfulness exercise to help you do just that: Identify Unmet Needs: Sit in a quiet place, close your eyes, and take a deep breath. Reflect on which of the 4 A's are currently unmet in your life. Focus on these aspects and pay attention to any sensations or emotions that arise. Reflect on Met Needs: Next, shift your focus to the needs that are being fulfilled. Again, close your eyes, breathe deeply, and let your mind concentrate on these positive aspects. Notice how your body and emotions respond. Journal Your Observations: If possible, write down your observations in a journal. This can help you articulate your feelings and provides a reference for future reflection. Deepening Our Understanding Through Reflection Albert Einstein beautifully captured the essence of connection in one of his quotes: “A human being is a part of the whole called by us universe, a part limited in time and space. He experiences himself, his thoughts, and feelings as something separated from the rest—a kind of optical delusion of his consciousness. This delusion is a kind of prison for us, restricting us to our personal desires and to affection for a few persons nearest to us. Our task must be to free ourselves from this prison by widening our circle of compassion to embrace all living creatures and the whole of nature in its beauty.” Conclusion Connection is more than just a psychological or emotional state; it's a fundamental human need that impacts our quality of life. This month, let's commit to exploring and enhancing our connections within the women's mindfulness community. Are you ready to take the next step in understanding and improving your connections? Further Reading & Support Don’t forget to check out our other blog articles on www.thrivewithmindfulness.com! Join our growing community on Instagram, Facebook, and LinkedIn to stay updated and share your journey towards better connection with us! Sign up for our email list! https://community.www.thrivewithmindfulness.com/link-in-bio-traci Connection is not just about building relationships with others; it's about understanding ourselves and expanding our circle of compassion. Let's embrace the journey together.
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