Welcome to the Pursue You Podcast, where we are empowering you to continually reflect, design and pursue who you were created to be so you can give the gift of your best self to your family, community, and business!
I am so excited to share with you my friend Katie Henderson Clark. I just knew she would bring such value to all of you, especially during all of the new stress in our environment as we are all impacted by this quarantine. I personally know that I work so hard designing my days and weeks so that I am releasing my best self. That is very much shaken up right now. I hope you are ready to release the power of your minds in any situation that we face and especially in the situations and environments we are facing right now…in active quarantine.
Katie introduces herself: She is a licensed psychologist and licensed school psychologist, a wife and mother of 3 children!
[6:30] Katie explains how she differentiates between stillness and mindfulness. Stillness is a part of the process of mindfulness! It is simple but not necessarily easy. She shares John Kabat-Zinn’s definition of mindfulness: “A particular way of us paying attention on purpose in the present moment and without judgment.”
[9:40] Katie describes why mindfulness is beneficial. It can improve our physical health and can calm our stress response. During times of heightened stress, like now, when we are experiencing things like disrupted sleep or heightened blood pressure, mindfulness can help with physical health and improve symptoms for anxiety, depression, relationship conflicts, attention, concentration and more!
[14:26] Katie shares a recent story about her own family. In line with the expression “building a plane mid-flight,” she explains how many of us, including her family, recently learned schools are closing and many responsibilities are falling on the parents! With all this news, she explains her “default” as problem-solving mode and she attempted to create a daily academic schedule. The schedule ultimately failed and she was angry for missing expectations. Her daughter asked to “stop and play tea party” and she was reminded the importance of being present. She asked herself, “What do we all need?” She realized she wasn’t allowing her body to feel scared or anxious about all of this. She wasn’t allowing herself to be mindful, grounded and in that moment.
[21:33] What unites us all is the structure of our brain. What is happening on a biological level? For example, fight or flight. We can look at things that are not physically going to harm us but we have started to perceive that it will. Then our stress response goes on overdrive. Our brain is not working the best way it can.
[25:50] What is most fascinating about all of this is that our brains CAN be rewired! We can become more present in our thoughts and feelings through practice. We can train our brains to cope and reframe and create a new pathway. Our reaction to a situation has the power to control the situation itself.
[29:55] Katie explains starting the process. She suggests starting small! Take 5 minutes, find a comfortable, quiet place, and close your eyes. Breath slowly. Inhale for a count of 3. Hold your breath for a count of 2 and exhale for a count of 4. As you do that, do a “body scan,” starting at the top of your head and down to your toes. Notice any areas of tension and examine the thoughts you are having at that moment. As you notice these thoughts, consider “befriending” your mind. What questions would your friend ask you to help you see the reality for what it is? The process is not to absolve us of feelings but to honor our feelings, judgement-free.
[36:27] Mindfulness allows us to feel the full dimensionality of life. Sometimes it is going to be uncomfortable but going through that process will strengthen other areas of life, including awareness, insight and problem solving to name a few.
[38:15] Katie shares some resources for adults and children and how it can benefit families! Encourage yourself and your children to recognize the sights, smells, sounds, etc. She explains a “mindful jar” and how it can help children. Mixing water and glitter in a glass jar can allow them to understand how their thoughts might be feeling. As they watch and give it time, the glitter settles, just like they can.
[42:28] There are countless times when we are removed from being present or being mindful .The key is being able to bring it back. It can be infused in each aspect of the day. Creative projects, walking, cooking, or even just embracing a loved one or pet can help to discover mindfulness.
The benefits of mindfulness are enormous. We are more in control than we think!
Contact:
Katie Henderson Clark
katherinehendersonclark@gmail.com
Suggested Apps:
-Headspace
-Calm
-Smiling Mind (tips for Children)
-Children’s Bedtime Meditations for Sleep
-Go Noodle on YouTube
Subscribe to the Podcast
I am grateful you were here for today’s episode! To make sure you don’t miss out on future episodes, I encourage you to subscribe to the podcast. Click here to subscribe on iTunes.
In order to help others find this podcast and help inspire them, I would love for you to leave a review of the podcast. Share something that motivated you, or something that helped you reframe the way you approach your life and goals. I’d love to hear how you’re pursuing your best self. Click here to review the show on iTunes. You can go to “Ratings and Reviews” and “Write a Review”. Your comments are greatly appreciated!
More Episodes You’d Be Interested In
Episode 27: How to Navigate Your Mind and Soul in This Unprecedented Time
Episode 26: 5 Steps to Rock Your Morning Routine