Mindfulness Habits: Simple Steps to Reduce Stress & Anxiety
What Are Mindfulness Habits?
Mindfulness is the practice of being fully present—directing your attention to what you’re doing and your surroundings rather than dwelling on the past or worrying about the future. Mindfulness habits are simple, daily practices that help cultivate awareness, reduce stress, and enhance overall well-being.
If you’re looking for a deeper transformation, mindfulness plays a key role in transformative coaching—a powerful approach that helps you break through limiting beliefs and create lasting change in your life.
As Jon Kabat-Zinn defines it, mindfulness involves: ✅ Paying attention on purpose ✅ Staying rooted in the present moment ✅ Observing without judgment
Breaking Down Mindfulness Habits
🔹 On Purpose – Practicing mindfulness means intentionally directing your focus. When we live more consciously, we stay awake and engaged in the moment.
🔹 In the Present Moment – Letting go of tension caused by wishing things were different helps us accept and embrace what is happening right now.
🔹 Non-Judgmentally – Practicing mindfulness doesn’t mean stopping thoughts—it means observing them without judgment and allowing experiences to unfold naturally.
Why Are Mindfulness Habits Important?
You might be wondering: What does living in the present even mean?
Have you ever driven somewhere, arrived, and realized you don’t remember the journey? Or walked into a room but forgot why you went there?
These are signs of mindlessness—being stuck on autopilot rather than truly engaging with your experiences. Mindfulness habits break this cycle, bringing you back to awareness so you can fully experience life.
Mindfulness in Daily Life
One of the best ways to integrate mindfulness habits is by engaging in daily activities with full awareness.
For example, in yoga practice, rather than focusing on how a pose should look, I encourage students to focus on how it feels. This shift allows them to experience the present moment rather than getting caught up in expectations.
The same applies to daily life—when you live in the past, you carry guilt and regret. When you live in the future, you carry stress and anxiety.
By practicing mindfulness habits, you shift from being a spectator of life to being an active participant.
6 Quick & Easy Mindfulness Habits
If you’re new to mindfulness, here are six simple mindfulness habits you can start today—each takes one minute or less!
1. Count Your Breaths
Inhale, count 1, exhale 2.
Continue counting up to 10, then repeat three times.
This helps reset your mind and bring awareness to your breath.
2. Yawn & Stretch Every Hour
Fake a yawn to trigger a real one.
Stretch your arms slowly for 10 seconds, noticing any tension.
Take another 20 seconds to check in with your body.
3. Mindful Touch Exercise
Close your eyes and stroke your fingers gently with the opposite hand.
Focus on sensation and texture as you repeat on both hands.
4. Do a Quick Body Scan
Start at the top of your head and move your awareness down to your toes.
Relax each body part as you bring attention to it.
5. Mindful Eating
Choose a raisin or piece of chocolate.
Observe it with all five senses before eating slowly.
Appreciate its texture, taste, and aroma with each bite.
6. One-Minute Breathing Exercise
Place a hand on your stomach and focus on the rise and fall of your breath.
If your mind wanders, gently bring your attention back to your breathing.
The Power of Mindfulness Habits
Just like weightlifting builds muscle, mindfulness strengthens your ability to stay present. The more consistently you practice, the more time you’ll spend living in the moment rather than lost in distractions.
Mindfulness is also a foundational part of transformative coaching—helping individuals release limiting thoughts and embrace a mindset of growth and self-awareness.
So, wouldn’t NOW be the perfect time to start your mindfulness practice?
💡 Ready to transform your mindset? Schedule your FREE 15-minute Virtual Coffee today to explore how mindfulness habits can improve your life.
The Wounded Child archetype is one of several aspects of the Child archetype. The others include the Magical Child, The Nature Child, the Abandoned child, the Divine Child, the Invisible Child, and the Eternal Child. Everyone shares the Child archetype as well as its variations to some extent or another.
The Wounded Child is an archetype that contains negative emotional patterns children experienced. The wounds could have been abuse, neglect, or trauma, but they usually occur before seven. There is permanent damage that is haunting them.
The pain from their childhood wound will repeatedly replay in their adult life until the trauma or wound is healed.
Anger is a pattern of behavior that manifests. The pattern remains
with them and erupts as they grow older. There’s a continual eruption that plays out throughout their adult life. It’s destructive because the wounded child acts out the wounds of his childhood and feels justified doing that. That’s the child part—the temper tantrum.
One thing to remember when you are dealing with a Wounded Child, whether it’s someone else or yourself—it’s a pattern of behavior, and it’s not personal. When the Child archetype comes out, it is in the Shadow aspect. It is a time when the Wounded Child can feel misunderstood, such as reliving an event where they were accused or punished for something they didn’t do. Or perhaps they are reminded of a time when they were abandoned.
Whatever it is, the wound can only be healed by first recognizing the behavior pattern and that it’s not personal.
All Wounded Children erupt in anger; that’s just the pattern; it’s not personal. The Shadow aspect may manifest in self-pity, with a tendency to blame their parents for the reason why they are in their current position. It also blocks the path to forgiveness.
However, the painful experiences of the Wounded Child archetype can often awaken a deep sense of compassion, where there is a call to being of service to help other Wounded Children. From this spiritual enlightenment, a path of forgiveness is opened.
Do you have the Wounded Child archetype?
If you have the Wounded Child archetype, you may relate to one of the following behavior patterns.
The Wounded Child shows itself when:
you don’t get what you want
you need your wound to be validated
your wound is more significant than anyone else’s
you always look for someone to take responsibility for what happened to you
you frequently need to be loved and valued
How does one move from the shadow to the light?
All the Child archetype variations have a presence in the subconscious that is universal, as do the other three Survival Archetypes, and it is crippling in their adverse effects. Through becoming self-aware, it is through recognizing and identifying repeated patterns of behavior throughout our lives that have had authority over our choices. You embark on the Journey of Life where you move from the caboose of your train—where life drags you—to the engine—where you have the power to direct it.
The Journey of Life is a process and not something that is done quickly. Learning why you do the things you do will enable you to make better decisions and identify the actions you need to take to start down the path of personal evolution and transformation.
Schedule your free 15-minute Assessment today to begin your Journey of Empowerment.
We all have archetypes—universal patterns of mythical power— within our psyche, and the Saboteur archetype may be the most difficult to understand because its name is associated with betrayal. Caroline Myss calls it the Guardian of Choice because its purpose is to help you identify when you are about to make a decision that weakens you.
When an opportunity arises that helps you grow by stretching your comfort zone, have you ever heard a whispering voice beneath you that says, “You’re not good enough. You’ll never make that achievement?” If you have, what you’re hearing is the internal Saboteur raising the possibility of failure, which is a decidedly fearsome prospect.
Another example is when you fear success. You call upon the Saboteur to destroy the foundation of that success because the responsibility seems overwhelming: What if I let people down? What if I’m not able to sustain the position?
The Saboteur operates in the shadows of our subconscious.
HOW TO BECOME AWARE OF THE SABOTEUR
The Saboteur’s fears and issues are all related to low self-esteem that causes you to make choices that block your empowerment and success.
The Saboteur’s core issue is fear of initiating change into your life, change that rearranges your entire reality and requires you to respond in a positive way to opportunities that shape and deepen your self-esteem and empowerment. Ignore it, and the shadow Saboteur will manifest in the form of destructive behavior or the desire to undermine others.
It typically makes its presence known through a feeling or a thought that is rooted in fear. It may be a feeling of anxiety, doubt, of looking stupid, lack of confidence, or being afraid of failing. The Saboteur can guard your heart and push away any people or opportunities that bring you joy or success.
Only when we become aware of the Saboteur and recognize it can we make it our ally. The first way you can explore the shadow aspect of the Saboteur is to observe your behavior. You can effectively do this by creating a journal where you recorded the times or events when you realized you’d sabotaged yourself.
The keyword here is OBSERVE. The Saboteur needs to be recognized for it to be integrated.
You don’t want to analyze. You want to observe, and through the power of observation, you will garner the capacity to see things from a higher perspective, which will lead to positive behavioral change.
QUESTIONS TO ASK OF YOURSELF
Acknowledging the Saboteur requires us to take responsibility as we must look at our failures and missed opportunities and find how we contributed to the situation. A few questions to ask yourself to learn how to become aware of the action of the Saboteur within are:
In what areas of my life do I fear change?
What fears have the most authority over me? List three.
How have I thwarted my success in the past?
What am I protecting myself or someone else from by sabotaging my success?
What happens when fear overtakes me? Does it make me silent?
Have I let creative opportunities pass me by?
How conscious am I in the moment that I am sabotaging myself?
When we make the Saboteur our friend and ally, we can then make decisions based on our highest purpose in life, as we stand firm in our center with unwavering self-esteem rather than giving in to our fears egos.
In Part 1, you realized the beliefs you learned and agreed to early on in life are limiting you, and that those beliefs became your truth. In order to awaken from a programmed life, you must first become aware of the authority they hold over you and what you want to change in your reality.
Changing your beliefs change your reality.
WHAT IS YOUR CURRENT REALITY?
Reality is subjective to an individual; it is what you believe it to be. There are social realities with certain customs, moral values, and societal rules with which we agree with. In spiritual circles, it is said that we ‘create our own reality.’
Looking further into this concept, one thing necessary to deepen our understanding of reality is learning to observe yourself within your reality. You are in effect, viewing yourself as the main character in a play and those that surround you are supporting actors.
When you begin to see how you operate in life, you activate your greatest tool—your soul! Your soul has the ability to observe yourself through a wide lens,
offering you a perspective of a camera that can pull back or zoom in to see your actions in daily life. The resulting benefit is you’re able to see yourself more clearly and discover how you create the reality you live in.
As you begin to observe yourself, you’ll see what your beliefs have created; your emotional pain, your joy, your hardened heart, your open manner, your lack of connection with yourself and others—the list of how your beliefs create the reality you operate within is endless.
When you are able to honestly see what motivates you to do what you do, the next step of creating your reality is possible—you can begin to change the things you want to. Only you can change what you believe your reality is. And you can change it.
You may feel you’re doing everything to change your reality, but nothing is changing. When this happens, there is something stuck within you. You have what is called an inner blockage. For example, you may struggle with a pattern of self-sabotage, even finding it difficult to help yourself when you know you need to.
You subconsciousness mind might be
blocking you to be and do your best through your limiting beliefs. One reason this happens is that, at some level, you have an inner conflict about succeeding. This type of inner conflict occurs when one part of us wants to change, but the other part (often the subconscious) does not because of the fear of success. Simply put, it the Saboteur archetype at work.
HOW WE LEARN BELIEFS
Early childhood experiences are the first way we get ideas or beliefs about life and gave you a sense of who you are as a person. The messages you received from your parents, siblings, teachers, and peers taught you something about yourself. As we grow up, we move through life creating experiences to match our beliefs.
We also learn beliefs through school, movies, books, advertisements, and life experiences, to name a few. Beliefs are important because they shape your world—first internally, then externally. If you have not invested in yourself to change a belief and see how it’s affected your life, you will not fully understand this concept.
Beliefs can prevent us from seeing accurately and they can cause pain. Or they can strengthen us.
Write down in your journal the beliefs you have today that you feel are holding you back or limiting you in some way. Keep them at your disposal as you’ll want to revisit them when you are given the steps to change them in the next post.
Here are a few examples that may resonate with you:
“I’m not good enough.”
“I’m afraid to________.”
“I don’t deserve (money, recognition, success).”
“People will judge me.”
“If I succeed, I won’t be able to sustain it.” (This was me.)
“I’m happy with how things are now.”
“I don’t/wouldn’t know where to start.”
Take some time and reflect on what are the major beliefs you have that have an impact on your life. Sit and let yourself be open and honest about where you are in life today and what your current state of reality is. Be ready to take the steps to change. Dig deep inside—go within and muster the courage. It’s there, I know it is.
Until next time,
Debbie
Contact me today for your complimentary 30-minute Discovery Session to begin your new life!
Are you living a life that has meaning and purpose or are you just surviving?Do you go through all the motions yet find something is missing? Maybe you’re gradually becoming aware that the things you are doing aren’t working for you and your present reality reflects that.
In other words, you realize the beliefs you learned and agreed to early on in life are limiting you.
What can you do to change old patterns?
Although unlearning old patterns is a simple process, it’s not easy. As a child, your beliefs are shaped by your family, schooling, religion, and culture, and because you have nothing to compare them with you accept them as true. The more examples you were shown of something, the more it became reinforced in your mind and the stronger it became.
Your belief becomes your truth.
Each belief of how you should think, behave, and see things, had been downloaded into your psyche, leaving you with an energetic imprint on the world behind your eye where there is a parallel reality—the unseen world. These are the dynamic structures that create truth in your outer world.
Where to start?
Since the two worlds coexist, meaning one cannot exist without the other, the beliefs that no longer serve you create a life that is disharmonious and out of balance. You need to be clear about your limiting beliefs as you can only change what you acknowledge.
Change and growth are inevitable, and the more we align ourselves with this truth, the easier our lives will be.
Becoming aware
The first step to awakening from your programmed life is to become aware of the authority your ingrained beliefs have on you and what you want to change in your current reality. Ask yourself where you
may be stuck, what is holding you back, or what habits need to be modified. The best way to do this is to start a journal and write your reflections down.
Words make it real
Play detective and follow your thoughts and emotions to discover the beliefs that are limiting you. The simple act of writing it down keeps it still long enough for you to get a good look at it. Once it’s in front of you, you can determine if it something you want to change.
For example, you want to take an art or photography course, but you believe, “I don’t have enough time.”
Or you know you need to exercise, but you believe, “I have no energy.”
Acknowledge that these are beliefs, not truths!
Truths are universal and have been proven to be true.
Gravity works on earth. The sun rises in the east and sets in the west. The earth is round. We don’t need to validate them beyond that.
Beliefs, on the other hand, are personal, selective, and changeable. The stories we tell about ourselves, others, and the world come from beliefs.
The source of our values, beliefs, and behaviors
Keep in mind that usually, the concern you are dealing with is not new, but an unresolved one leftover from childhood where you accepted the points of view from those around you. These points of view created your beliefs of what appears to be true to you—positive or negative. Being told you are lovable and worthy has a positive result while being told your opinion doesn’t matter has an adverse one.
These beliefs become your truth because you look for and find evidence to support it.
The beliefs we hold and live by, define our values, and it’s our values that govern the way we behave, communicate and interact with others.
Awakening from a programmed life is about examining and transforming the energy of our beliefs so that they create positive and life-affirming values that result in behavioral changes impacting life physically, emotionally, mentally, and spiritually.
AWAKENING FROM A PROGRAMMED LIFE – PART II will provide the steps you can take to begin changing your beliefs from limiting ones to those that empower you.
5 Things to Remember When Life is NOT Going Your Way
“Remember that not getting what you want is sometimes a wonderful stroke of luck.” ~ Dalai-Lama
How do you respond when it seems life is going against you? Do you get angry, depressed, or feel life isn’t fair? Well, if you chose the latter, you are correct—life ISN’T fair!
Here are 5 things to keep in mind when you find yourself in turbulent or stressful times.
1. You cannot control anything other than yourself.
When you find yourself in times of trouble, the Serenity Prayer is most helpful. “God, grant me the serenity to accept the things I cannot change, the courage to accept the things I can, and the wisdom to know the difference.” Acceptance plays a crucial part here. You may not like the situation you are currently in, but accepting it makes it a little easier to go through.
Knowing you’re where you’re supposed to be—whether it’s to learn a lesson or humble your ego—causes you to pause and reflect on the situation in which you find yourself.
2. Don’t get emotionally attached to your desires.
When one door closes, another one opens. If you attach yourself to a desired outcome, you can become bitter and resentful when it doesn’t happen. There’s no point in hanging onto what could’ve been.
With an open heart and mind, you can genuinely allow new and different experiences into your life. You never know, it could be a wonderful stroke of luck!
3. If you want to change something, start by changing yourself.
“Yesterday I was clever, so I wanted to change the world. Today I am wise, so I am changing myself.” ~ Rumi
If you want to change your outcomes, you must first change what you are doing, and that includes changing yourself. Keep in mind the saying, “If you always do what you’ve always done, you’ll always get what you’ve always gotten.”
Be the change you wish to see in the world.
4. Be gentle and kind to yourself.
Whether you think the reason why life’s not going your way is your fault or not, you must be kind to yourself. When you find that you’re beating yourself up, put down the baseball bat and pick up a feather!
Creating a life of purpose doesn’t always come easily, but it must come from a place of love. Loving yourself first leads to actions that come from the heart where you see clearly, feel strong, and know you make good choices.
5. This too shall pass.
By learning to embrace the impermanence of things you can become more resilient when you encounter unpleasant experiences. When you let go of judging the situations you find yourself in—disappointing, resentful, sad—you will realize everything in life is temporary.
When you say these words to yourself, you also learn to accept, and not to resist, whatever you may be facing in life.
At a deeper level, if you can realize that life is impermanent, the better off you will be. Letting go of the struggle to control the outcome and allowing it to happen—just as it is—makes life easier.
So the next time things don’t go your way, remind yourself of these things and “this too shall pass.”Use it as a mantra. You will find your circumstances, or at least parts of them, will change fairly quickly.
