Mindfulness & Why We Need It

What exactly is mindfulness?

Mindfulness is a practice of purposely focusing your attention on the present moment, and accepting it. Practicing mindfulness, asks for us to suspend judgement, offer appreciation and unleash our natural curiosity. It creates a gateway for our mind to approach our experiences with warmth and kindness, to both ourselves and to others.

Our mind wanders all the time, either reviewing the past or planning for the future.” -Suzanne Westbrook.

Mindfulness practice has been bolstered by a growing body of research showing that it reduces stress, reduces anxiety, improves attention & memory, and promotes self regulation & empathy.

Clinical trials supports the effectiveness of practicing mindfulness including stress, anxiety, pain, depression, insomnia, high blood pressure, hypertension, improved attention,decreased job burnout, improve sleep , improve diabetes control.

Let’s face it, we live in an extremely busy world. With the added pressures of social norms & ideals, combined with our day-to-day responsibilities, studies say that 8 in 10 Americans currently experience an abundance of stress in their daily lives. This can result in us having a hard time relaxing our bodies. With the added frustration of overthinking and anxiety, we are weaning away at our natural ability to calm our minds. This alone puts us at higher risks for heart disease, stroke and other illnesses. Of the myriad offerings aimed at fighting stress, mindfulness combined with meditation has become one of the most results driven methods in the wellness community.

Engage your senses fully, notice each sight , touch and sound so that you savor every sensation.

Sara Lazar, a neuroscientist, was the first to document that mindfulness meditation can change the brains gray matter and regions linked with memory, the sense of self and regulation of emotions.

Suze Schwartz, CEO of Unplug Mediation in Los Angeles, says her mindfulness meditation model is changing lives. One client, a high-profile reality show producer, was sent by a fertility doctor while on her fourth round of in vitro fertilization. She took time off from work and came to meditate twice daily, which, according to Schwartz, did the trick. The woman soon had a baby whose conception she credits to Unplug.

Just a few miles away from Suze in Santa Monica, psychologist Chris Marrero has his own share of success stories. One being that through his mindfulness practice, one of his agoraphobic patients was able to cut his medication by 75 percent within six months.

When practiced correctly, mindfulness meditation can be used as a reminder to be more calm, to get more clarity and will gently remind yourself that you are doing the absolute best that you can.

Take 10, Take 20, Take 45

A daily practice will provide the most benefits. The meditation can be performed for 10 minutes per day, however 20 minutes is suggested…. long-term goal 45 minutes, for over a period of 6 months.

Easy Ways To Perform Mindfulness Meditation:

  1. Find a quiet space
  2. Using a cushion or chair , sit up straight, however not stiff. Allow your head and shoulders to rest comfortably, place your hands at the tops of your legs with upper arms at your side.
  3. Close your eyes. Take deep breathes and relax. Feel the rise and fall of your chest.
  4. Stay focused on your breathing. Be kind should your mind wander and kindly find your way back to your breathing.

Remember, a daily practice of 10, 20 or 45 minutes will be the most beneficial.

Practitioners are the first to admit the practice can be challenging. Eventually the exercise will become effortless.

Think of it as a commitment to reconnecting with and nurturing yourself. Above all, mindfulness practice involves accepting whatever arises in your awareness for each moment. Mindfulness meditation centers the notion to being kind and forgiving to yourself.

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Success Affirmations

karrieBradshaw
  1. I am blessed beyond measures.
  2. I am grateful for all I have and will accomplish.
  3. I am prepared to take advantage of the great opportunities presented to me.
  4. I will never give up on my goals & my dreams.
  5. I accomplish anything I focus on.
  6. I am dependable & resourceful.
  7. I am a positive person who attracts positive situations for success.
  8. I choose prosperity over failure.
  9. I am prepared to work even harder to be successful.
  10. Today will be another successful day.

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Ke’Ashas Guide to Mindfulness Mediation

Meditation is a simple practice available to Us. Here, I will  offer two exercises that I love. This is a brief introduction into how I got started on a path towards greater peace, acceptance and joy. I hope you enjoy,

 

Take a deep breath, and get ready to relax.

Even just a few minutes a day can make a big difference.

  1. Take a seat. Find a place to sit that feels calm and peaceful to you. It can be anywhere. ( I created a special space in my living room and bedroom for when I have company that is absolutely perfect to me. Floor cushions, a scent that I absolutely love and a blanket to keep me focused.)
  2. Set a time limit. If you’re just beginning, it can help to choose a short time, such as 5 or 10 minutes. ( I try to incorporate 30 minutes per day. It is not easy at first. , I used to listen to soft beautiful music or when I go really long an inspirational podcast which I can record for you if needed.)
  3. Pay attention to your body…Whether you feel relaxed or tense, restless or invigorated, pause before concluding. Take a moment of stillness, and then, with intention, choose to be present. (For me its sitting with my legs crossed and hands placed in my lap) Slowly begin to pay attention to your body AND THINK GRACIOUS THOUGHTS. I appreciate my… I love my… Start at the top of your head. Slowly and deliberately, bring your attention to the surface of your skin, one inch at a time. See if you can feel your scalp, your ears, your eyelids and your nose. Continue in this manner, moving across the face, over the ears, down the neck and shoulders and all the way down to your toes.At first, it might seem as if you don’t feel anything at all. But as you progress, you might begin to notice a whole world of new sensations. Some of the feelings might be pleasant, a gentle warmth, a comfortable weight. Some feelings might be neutral — tingling or itching. And some might be unpleasant. Your feet might feel soreness somewhere.Whatever the sensation is, just note it. If you need to move to relieve real pain, do so. But try not to react — labeling the experience good or bad — even if it’s unpleasant. Instead, just acknowledge what it is you’re feeling, and continue with the body scan. And of course, if you realize your mind has wandered, simply note the thought, and return your attention to the body.
  4. Begin to Feel your breath. … Breath in and out slowly.With mindfulness, the only intention is to attend to the moment as best you can. You aren’t striving to transcend anything, get anywhere, or block out anything out. There’s not even a goal of relaxation. That often happens, but you can’t force yourself into feeling it.You also cannot be good or bad at meditation. You’ll never fix unwavering attention on your breath. Some days meditation allows you a few moments of peace; other days your mind will remain busy. If you’re distracted almost the entire time and still come back to one breath, that’s perfect. And if you practice, you’ll find yourself focusing more often on life with less effort.
  5. Notice when your mind has wandered. … this is common an it happens. Please refrain from beating yourself up about it. DO smile and gently let your mind wander back to your breath. Close your eyes if you like, or leave them open and gaze downward toward the floor.
  6. Draw attention to the physical sensation of breathing, notice the rising and falling of your abdomen or chest, or perhaps the air moving in and out through your nose or mouth. With each breath, bring attention to these sensations. If you like, mentally note, “Breathing in… Breathing out.”

chant : “May you be happy. May you be healthy. May you feel safe. May you live your life with ease.”

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MINDFULNESS GUIDES THAT CAN BE USED THROUGHOUT THE DAY. Now, these are my absolute favorite and the above I do on Sunday when I have an entire day to myself.

I have a cute postcard reminder that I can make and send to you.

  1. Yawn and stretch for 10 seconds every hour.
    Do a fake yawn if you have to. That will trigger real ones. Say “ahh” as you exhale. Notice how a yawn interrupts your thoughts and feelings. This brings you into the present.Then stretch really, really slowly for at least 10 seconds. Notice any tightness and say “ease” or just say hello to that place (being mindful — noticing without judgment). Take another 20 seconds to notice and then get back to what you were doing.
  2. Stroke your hands.
    Lower or close your eyes. Take the index finger of your right hand and slowly move it up and down on the outside of your fingers. Once you have mindfully stroked your left hand, swap and let your left hand stroke the fingers of your right hand.
  3. Clench your fist and breathe into your fingers.
    Position your fingers and thumbs facing down. Now clench your fist tightly. Turn your hand over so your fingers and thumbs are facing up and breathe into your fist. Notice what happens.
  4. STOP.
    Stand up and breathe. Feel your connection to the earth.
    Tune in to your body. Lower your gaze. Scan your body and notice physical sensations or emotions. Discharge any unpleasant sensations, emotions or feelings on the out breath. Notice any pleasant ones and let them fill you up on the in breath.
    Observe. Lift your eyes and take in your surroundings. Observe something in your environment that is pleasant and be grateful for it and its beauty.
    Possibility. Ask yourself what is possible or what is new or what is a forward step.If you find yourself being reactive, try the following steps:
    Pause and take one to three big breaths.
    Say “step back.” ( You don’t have to physically step back, you can just do it in your mind.)
    Say “clear head.”
    Say “calm body.”
    Breathe again. Say “relax,” “melt” or “ease.”
  5. Mindful breathing for one minute.
    Lower your eyes and notice where you feel your breath. That might be the air going in and out at your nostrils or the rise and fall of your chest or stomach. If you can’t feel anything, place your hand on your stomach and notice how your hand gently rises and falls with your breath. If you like, you can just lengthen the in breath and the out breath or just breathe naturally. Your body knows how to breathe.Focus on your breath. When your mind wanders, as it will do, just bring your attention back to your breath. You might like to say ‘thinking’ when you notice your thoughts and just gently shepherd your attention back to your breath.This can be done for longer than one minute. However, even for one minute it will allow you to pause and be in the moment. Or you might just like to breathe out stress on the out breath and breathe in peace on the in breath.
  6. Loving-kindness meditation.
    For one minute, repeat ‘May I be happy, may I be well, may I be filled with kindness and peace.’ You can substitute “you” for “I” and think of someone you know and like, or just send love to all people.
  7. An aspiration.
    Decide on an aspiration. Just ask yourself this question: What is my heart’s aspiration? Pause for about 20 seconds. Do this a second or third time and write down what comes. Perhaps it is to come from love, or to be kind to yourself or others or to be patient.Once you decide which aspiration you like best, say that at the beginning of the day. This will set you up for your day and your interactions with others (and even with yourself).

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Curating Your Closet for 2020!

img_0010Visualize your best self & begin showing up as HER.For virtual assistance email KarrieBradshaw@icloud.com for rates. Here at KB, we have created thee most fabulous method for curating your closet for the New Year. Why is this necessary? Curating your closet is one of the best ways to celebrate you! Your wardrobe is reflective of the woman you currently are today, or even better the alter ego you aspire to be. We need to ensure that your closet symbolizes confidence , is full of inspiration, and is both functional & versatile. 1. To begin, I encourage you to set the tone for your New Year! Say goodbye to Hollywood Standards and develop your own personal wardrobe mantra. Instead of, “New Year New Me”, lets try “New Year Best Me”. Learn to vibrate at your highest frequency and selfishly showcase your runway dreams! Below please find a few questions to ask yourself while beginning this exercise:
  • Where are a few places that your highest energy comes from?
  • What is your motivation? Whose celebrity wardrobe channels your closet crush?
  • What type of music do you like to listen to while getting dressed?
  • Where is a place or a city that you would love to visit? What are you wearing while you are there? Who are you traveling with?
Please take note of anything enchanting that may come to mind. Become conscience of the atmosphere you would like to create. Place your creativity in this air of refuge & freedom. 2. Our next step would be to invest in a full-length mirror.  Stand in front of this mirror and take some time for self-appreciation.  Turn on some music, dim your lighting and dance as though no one is watching! Become your number one fan. Make a promise to only choose clothing that tells your version of your best you. 3. Create a vision board.  To prepare, gather a large poster board of your favorite color, clear adhesive tape, a pair of large scissors and a handful of magazines that you surely love. Your vision board shall be reflective of images, styles and moods that make you smile on the inside. GO WILD ! I’ve added glitter, tulle, tassel …& incorporated absolutely any and everything that gets me excited to transform into the finer me. 4. Confront your present wardrobe… and detach emotionally from items that no longer “serve you“. Make a decision to either donate, resale or storage items away for a later date ( I understand some things are hard to part with)… 5. Separate clothes by color and then style. Find you a few go-to staples for work. Make sure that your workout clothing is pretty and colorful … am invest a few beautiful hangers for your girls-night-out pieces.

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To request a custom vision board made for you please email:

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Love,

K

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Finally A Balm for Sensitive Skin!

8D13D160-45AC-4021-9B00-52E69268C003-785x785.jpeg What does it mean to have sensitive skin? Many people say they have sensitive skin, but it isn’t easy to define. … “Typically, these are people with more easily irritated skin, either with inflammation, redness, itching, or stinging sensations,” says Annie Chiu, MD, a dermatologist at The Derm Institute in Redondo Beach, CA If you are like me, you have struggled with sensitive skin for almost all of your life. For me, sensitive skin has been skin that is consistently red, easily inflamed by the slightest climate changes and regularly prone to puffiness and breakouts. As a teen, the irritations were small, mild and treatable. However, as an adult my skins texture seemed to worsen and the healing process became much more slower and longer. For a woman who is trying to make her mark as a public speaker, it was toying with my confidence. I was becoming less engaging and avoided being photographed at all costs. Over the past year, I went into panic mode and began to try just about every “great” product on the market for healing. My bank account began to suffer because of my persistence and obsession to find a calming solution that would work. I have purchased the most expensive creams at Saks Fifth Avenue, to eventually developing an online-ordering addiction to any “miracle” product that graced the pages of In-Style magazines. From facials, to micro-dermabrasions to led lighting … following spa visit after spa visit. Nothing was seeming to work for me. Even still , I was determined to not give up on my skin.

In walks… Sasawashi Kumazasa Balm

With naturally hydrating and anti-bacterial properties, the kumazasa leaf has been used as a natural skin remedy in Japan for centuries. This universal balm is made from a mixture of beeswax, olive oil, and pure kumazasa plant extract that softens and comforts chronically dry skin. Petroleum-free and naturally antibacterial, the Kumasaza Balm gently soothes lips, cuticles, and other dry spots.

While having a conversation with a new friend, she gifted me this product. I was instantly intrigued… I didn’t say anything except for thank you and I proceeded to rush the conversation so I could head home to try my new little tin-can of goodness …. and I absolutely love it! I had never even heard of Sasawashi Balm, so I did a bit of research and was happy to learn that there were not triggering or toxic ingredients. “WORRY FREE” After about 24 hours of using the product, I can attest that my skin appeared refreshed, less dehydrated and the redness calmly began to fade. As a bonus, the balm has doubled as a highlighter for my cheekbones… I’ve actually began to receive compliments on how hydrated my skin appears and people publicly have stopped to ask me what am I using. I can confidently say I was beyond happy to waltz out of my home these past couple of mornings.  

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To request a custom vision board made for you please email:

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Love,

K

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Only…

“If I’m his Beyoncé…”

We looked at each other

A bit too long

To just be FRIENDS

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Love,

K

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2020 #schmood Marilyn

“Picture May change but definitely the tone”

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To request a custom vision board made for you please email:

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K

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Black x White

“Whew Chile thee Foxiest bangs”

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To request a custom vision board made for you please email:

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Love,

K

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style for us

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Love,

K

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quotes for us

THANK YOU FOR VISITING

Please use tags or search to find specific items such as recipes , fashion, clothing and etc.

To request a custom vision board made for you please email:

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Love,

K

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KarrieBradshaw@icloud.com