106: The Transformative Power of Presence + Mindfulness

I love it . I love that . Our digital storybook , beautiful . Well , this is Sarah . I'm here today recording a solo episode and before we get into it , I just want to share that we have an incredible free resource for you that literally will help you transform yourself in 2024 . I can't believe I'm saying 2024 . But it is completely free .

All you have to do is click the link in the show notes that says download the self free , the free selfworkbook . I'm not cutting that out . No perfectionism here , baby . And this workbook is incredible .

Hannah and I originally created this workbook to be a 30 day resource to sell and create our first program and it was so helpful for us to get into this as an exercise and now we're going to create amazing things in 2024 because of it . But we are now offering you the first part of this workbook for free and it includes so much information .

It includes exercises , journal prompts , just downloads about how you can shift out of self doubt , why you even have self doubt how the brain works , like there is so much in this workbook but it's really digestible , like if you are someone that's like , like the brain and how the brain works . It's kind of intimidating to me .

I don't understand the subconscious mind when it develops , why maybe you're trying to understand why you are living in this moment in time in the way that you are . This workbook is a great jump off place for you to start and is completely free . Literally all you have to do is click the link , put your email and we send you the workbook .

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I wanted to do a solo episode today . It is literally Sunday night . I'm sitting in my apartment . I just got off a coaching session Me being coached at an amazing coaching session with my beautiful , beautiful , beautiful coach , mentor , bestie so fucking sister Danielle yesterday , and I'm so excited because tomorrow we are recording and I was with her .

We recorded two episodes with her before and I'm so excited . So this is just a little pre . I actually don't know if this is going to release first or that one , so stay tuned , but that is going to be literally so spectacular . So , my queen , I love her limitless being podcast . Go check out her podcast .

She's amazing and she is helping me in so many ways . Okay , danielle , this is the little love letter to you , but I have been having so many downloads and awakenings and I that's why I'm recording the podcast right now . I did not plan on recording today at all .

I don't even need to record a solo episode at this time for our content schedule , but I have some potent shit that I really want to bring you guys , because it is helping me transform when I'm at right now in my personal life , my business , everything . I Recorded a solo episode for a mini mood , which is our Friday series .

If you haven't been listening to that , it's just really short form content to get you through the weekend and I recorded this episode about urgency and this is really a second step to that . So if you haven't listened to that episode , go stop this one right now or don't keep going with this one .

They connect , but you don't need to necessarily hear one before the other . But it was all about Urgency , okay , urgency , urgency , urgency . And how I have been feeling this massive amount of urgency , specifically for my business , and and how I've realized that the sense of urgency has so many layers to it and All of this like rushing energy .

I need to get there , there , there . I need to get there quicker now , now , now , now , now . And how this sense of urgency has actually started causing this major chaos in my life in In , internally mostly internally , but also externally , like I never know what I need to focus on . I have so many things going .

I have you know , mindfully moody my coaching business that I'm starting . I work a nine to five job . I'm taking over my family business right now art gallery and custom frame shop . I'm engaged .

I'm planning my wedding , I'm Deepening my spiritual practices , I'm a friend , I'm in person with my family now for the first time in seven years , living in the same city , y'all I Got a lot . She's got a freaking lot . I got a lot going and I never know what to focus on . And it's causing this disorder in my life .

And I'm sure a lot of people can relate to this because in 2024 , like we are multi-dimensional people . We have a lot of stuff going on , we have demanding careers , we have families , we have strong Friendships and communities , we take care of ourselves . I mean it takes a lot of time .

I mean I work out all the time , I move my body , I make meals at home , like all of these things take time , energy , dedication and it can just be a lot . It can be overwhelming . And I'm feeling that . I'm feeling the result of that .

I'm feeling like this sense of urgency To get where I'm trying to go , especially with my coaching business , is Actually preventing me from getting where I need to go , and what it's really preventing me from doing is Creating presence in my life , and that's what I want to talk to you about today is presence .

How to create more presence , how to Just like exist doing one thing at once , like , and you literally think about right now . Take a minute , wherever you're listening to this , on your headphones , in your car , whatever and think about , like , the idea of doing one thing at once . What does that even feel like ?

Y'all , I swear to God , I don't know Like , that is how many things I am constantly thinking of at the same freaking time . And , yeah , it's just , it's really stressful , it's really , really , really stressful . And I have this battle , you know , between when I want to be and where I am .

But what I came to , my urgency episode is when I am right now is a part of where I'm going to be , and I wouldn't be where I'm going to be without where I'm Go , where I am right now . These things are all interconnected and that's why presence is so important , because what is Success without presence ? What is success without presence for me ?

I don't even know how to answer that . It feels like I want to say it's nothing , it's less valuable , it's less desirable .

I was thinking today about my career when I was working in advertising and how I would watch all of these women that I worked with or that were in the same company as me or sister companies or whatever , and how you know they would be in their 40s or 50s and they would have lived this super fast paced life where they never stopped working .

You know , they worked 12 plus hour days constantly , they traveled for work , they ran these big teams , they were powerful , they made a lot of money , they lived in nice places , they drove nice cars , they worked nice clothes , whatever it is right .

But towards the end of my career in advertising , I would look and think I don't want to get to that point in my life and feel like where did time go ? Because I would talk to them and so many of them would say that you know , while I was so , you know , I was so into my job that I never did this thing that I wanted to do .

Or you know this thing about how we get so addicted to doing work or the idea of success that we create that as mandatory and we create our hobbies as optional , like , oh well , yeah , I love painting .

Or , you know , I wanted to run a marathon , or I wanted to travel the world because I love getting to know new cultures , but I never got around to it , I never got to be present or I did go on the trip around the world and all I could think about the whole time was work .

Or , you know , all I could think about was the thing that didn't pan out for me , or the relationship that didn't work out the way that it did .

Or , you know , I've been single for X amount of years and I spent all my time thinking about being with someone and what that would be like , and all of these things that we do to our minds that takes us out of the present moment . This is so common . I experience this all the time . My friends experience this , my clients experience this .

We struggle so deeply to exist in the present moment because we're thinking about the past and we're thinking about the future . The past already happened . What do we need to go back there for ? The past already happened . We only need to go back there to do shadow work and healing and whatever .

But if you find yourself thinking about the past all the time , that is a sign that there is something that you are meant to work through there so that you can move on , so that you can be in the present moment . The universe sends us the things , the people , the situations that we need at that time . That's what I believe as a spiritual being .

The universe is constantly speaking to us . It's speaking to me literally in this moment . That said , you need to get on Mindfully Moody recording episode and share this download with the collective , because people need to hear this . That's what inspired me to do this .

And what if we took action based off of that , based off of what is happening in the present moment ? Because that's how we stay in the present moment ? I was even thinking about if you find yourself thinking about the past all the time .

That is a sign that there is something that you are meant to work through there so that you can move on , so that you can be in the present moment . The universe sends us the things , the people , the situations that we need at that time . That's what I believe as a spiritual being . The universe is constantly speaking to us .

It's speaking to me literally in this moment .

That said , you need to get on Mindfully Moody recording episode and share this download with the collective , because people need to hear this , after your text that you're about to send in three days , because you've been sitting on it and you're whirling and whirling and whirling and whirling in your mind that you're not present when you go out to dinner with your

other friend , or you're not present when your mom calls you on the phone . It needs to tell you something , because you're constantly in this mind trap of what's happening next or what you failed at . Y'all you know I can so passionately speak about this and why I can just get in this motion , because this , this is been historically .

You're going to watch me rewiring my brain in more time and in real time . This is historically how I have lived and this is what I am leaving behind because it is no longer serving me . In order to do new things , or in order to have new experiences , new circumstances , you need to do things in new ways .

Let me say that again In order to have new experiences and new circumstances , you need to do things in new ways .

Why are you going back and repeating the same patterns that the past version of you was doing , that you didn't like , that weren't yielding you the results that you wanted , that weren't making you happy , that weren't contributing to your inner peace , and I'm going to say that for myself with creating these masculine structures in my life , which I have leaned ,

unfortunately , back into at the end of 2023 and start of 2024 , because I've been so on this like , oh my God , goals , goals , goals , vision boards , let me get it .

And I've created these structures that I know have never yielded me enjoyment in my life , but yet I've leaned into that because the past version of me is like well , if you create the structure , there's more likely a likelihood that it will happen and then you will finally get the life that you dream of having . But that didn't work for past version of me .

And it's not that it didn't work because I'm not disciplined or I'm lazy , or blah , blah , blah , blah , blah all that bullshit that society feeds you . It didn't work because it wasn't aligned with me . It didn't work because it wasn't meant to . How about that as a school of thought ? That's interesting .

Right To think about it in that way and not think about it didn't work because I'm a failure . I didn't lose the 20 pounds I wanted to lose because I'm not disciplined . For some reason , you weren't meant to lose that 20 pounds at this period in your life or you would have lost it . Do you hear me saying that to myself ? You know what I'm saying .

Like you're getting where I'm going . Like this is just . I really like . This is literally a Sunday service message to myself . Y'all Like .

This is a love letter to myself , a reality check to myself , because repeating the same patterns that pulled me out of the present moment , what I'm going to do tomorrow , what I'm going to do next week , what I'm going to do next month , and I get it . I love goal setting , I love vision setting and I think that you can still do it .

I think that we need to leave the idea in the past , though , about the timeline to get there and the punishment if we don't arrive to it .

It's so mind boggling to me all of the punishment that I have put myself through in the past , thinking about the future , thinking about why I didn't succeed in however I wanted to succeed in the past and the idea of cultivating presence in my life feels like freedom , feels like opening up myself to a whole new world of possibilities , feels like just a breath

of freaking fresh air . And as I go into this upcoming week and I start to think about more presence in my life , I'm thinking about how , the ways I can also give myself grace if I'm not present , because I'm not going to zap or zap , snap my fingers and be present in every moment of my day from this moment forward , because that's not how life works .

And sometimes we need an escape , and that's okay . That's okay , but and sometimes presence literally is turning on . The real housewives of Salt Lake City oh my God , did you all see that finale Whoo ?

That will be my presence on whatever night it is that the reunion for one is on , but sometimes presence is turning that on and being present with what I'm watching . Presence is making a meal and paying attention to how I'm making it . Presence is recording this podcast and being in the moment and existing here right now .

Presence is going on a date with my partner and being there with him and not getting distracted by my phone and not doing X , y and Z . It's being there in that moment .

Presence is setting boundaries , when I know that shifting my attention elsewhere , setting boundaries for myself internally and externally , know that shifting my attention elsewhere is not serving me at that moment , that I'm staying present where I am right now .

Presence is not cooking dinner at night , thinking about all of the to-do list things that I'm going to do tomorrow or feeling guilty about what I didn't do . I didn't do it because I wasn't meant to do it for some reason at that point , and divine timing will happen . So how am I going to be more present in my life ?

What are some ways that I can share with y'all on how you can be more present in your life ? One of my main things is distractions . I don't just mean scrolling on TikTok or something like that . I mean I will have you know when you sit down . I'm sure people can relate to this . I don't know , I'm like this is some . I don't know .

I've never been diagnosed with ADHD or anything like that , but I feel like you know , sometimes I have small hints of it where , like I get I sit down and then I think about all the other things that I could be doing and then I abandon that and then I start something else and then I get pulled into that and like I struggle to actually sit and do the

thing that I intended to do . So for me , I am going to create those boundaries in my life . So if I let's say that I have something that I want to work on , maybe I want to do something for my business . Right now I'm trying to get a lot of the bones set up . Let's say that I'm trying to figure out payment processing for my business .

I am going to time block doing 30 minutes of whether it be research , getting a payment processing program , whatever time block that . I'm doing this for 30 minutes , that's all right , that's all I'm dedicating to it and I'm putting my phone on . Do not disturb when some other thought comes in my mind about you should be doing this , this , this , this , this .

It's like no , I set this intention that I am going to do this for the next 30 minutes .

And I like doing smaller time box because I think when you say , okay , I'm going to work on my website for two hours , I'm going to do this for two , three hours , like there's for me , that's creating opportunities for me getting even more distracted because it's such a long period of time .

So I think time blocking something for even 30 minutes , then take a break . Take a break , get up , walk around and there's a lot of of like science within this kind of thing too of like okay , then you would take a break for five minutes , whatever .

Maybe you get up , you stretch , you go like outside , get some sunlight , and then you come in and then you do another block of 30 minutes , either for the same thing or something else or whatever , so that you're giving yourself that intentional time to get up , shift your energy , interrupt yourself , but it's intentional interruption .

So that's something that I will absolutely be doing to cultivate more presence in the things that I'm doing day to day , the tasks that I have to complete , because for me , there's even a lack of major presence there . When I'm with other people , I don't want to be on my phone .

I want to be in the present moment , doing things that allow me to connect with other people . That could be my partner , that could be my parents , that could be my friends , whoever and I want to be present in that moment because that is the most valuable thing in my life .

The only moment is now and I am getting to be with the people that I love in that moment . Why would I want to be anywhere else ? Why would I want to distract my brain being anywhere else ? I want to be present in that moment . Do not disturb allowing yourself to just let thoughts of the things that you need to do , just let them pass you by .

You don't need them , they're not serving you right now . You're going to come back to those later . Let future you solve . Future use problems . Okay , you don't need to go into those problems right now . I'm also doing an intentional check in every day of how am I showing up in a present way , how often do I see myself present ?

When I'm not present , what am I doing ? What's coming up for me , and just really getting intentional about that . So I'm going to do my check ins in the morning because I realized that even my routine sometimes pull me out of being present , because it's such a routine that I'm like circling , you know .

And so for me , I'll meditate in the morning very often and I won't even sometimes be present when I get into that . Okay , like I'll literally just do it . And then I'm starting to think about my to do list . So I want to do an intentional .

I am present and if I feel like I'm struggling with being present , I'm going to do the things I know help me get present . Meditation isn't always one of them that gets me into presence . I feel like people different people experience different things .

Breath is what gets me into the presence , and you can marry those two things , but doing some sort of breathing helps get me right into the present . Movement along with movement . This is part of the reason why I love moving , at moving . I love moving my body , I love working out Excuse me especially when it's like more than just a walk or something .

It's like , you know , I love strength training , I love jogging , I love riding my bike like things that just zap me into the present moment . I really want to say zap instead of snap , so maybe that's aligned , and think of the things that help you get into the present moment and start bringing those things into your life more .

That feels so good to share that download with you guys and I hope that this was helpful and I believe that I hope that it was helpful . I know that this was helpful because I know that if you have made it this far in the episode , you needed to hear this and this was meant for you , and thank you so much for listening . I love you .

We are bringing you so much more amazing content every Monday and Friday in 2024 for Mindfully Moody . We are staying present , we are staying connected , we are vibing in our feminine energy and we cannot wait to see all of the magic that we create .

So follow us on TikTok , instagram , leave us a review , share with your loved ones and keep on listening , because we love you and have a beautiful , beautiful week . Thank you .