Janine Naus, LLC Life Coaching

Are you looking to reduce stress and think more clearly?

If you sit in silence and practice mindfulness meditation – an exercise in which you pay attention to your bodily sensations, thoughts, emotions and breath – you are being present and living in the moment. 🌞

How can you practice mindfulness when your mind is constantly wandering? Putting mindfulness meditation into practice teaches you to pay attention to the present by noticing each time your mind begins to wander. What happens when it does? You simply focus on your breath – as this is where you’ll find the space to pause and settle your mind.

⭐ Interesting fact! Researchers found that 8 in 10 Americans experience daily stress – and have a hard time relaxing their bodies and calming their minds. And you know what high stress means, right? Lots of health challenges – including heart disease, stroke or other chronic conditions.

Mindful meditation 🡪 be present 🡪 reduce stress

Getting in the habit of practicing mindful meditation will help you stay in the present and reduce stress. But, that’s not all. It is also a great tool to help you practice self-reflection and enhance ways to be in a relationship with yourself.

Have you given it a try? Has mindful meditation helped you bring awareness to what is happening now in your life? Has it brought you a sense of peace? 🤔

Want to learn more, see my comment below... https://www.rfr.bz/fmkb14l

Are you looking to reduce stress and think more clearly?

If you sit in silence and practice mindfulness meditation – an exercise in which you pay attention to your bodily sensations, thoughts, emotions and breath – you are being present and living in the moment. 🌞

Learn more about being present in my next post in about an hour...

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When you strengthen your intuition, you'll learn to trust yourself which will help you to make faster and better decisions.

What is intuition❓

Your intuition is that knowing sense you have about something. It’s your inner voice that always knows the truth – and what’s best for you. Your intuition can show up like a dream, a mental flash, a vibe (whether positive or negative), synchronicity or coincidence, or gut feeling.

We face challenges in life and have to make decisions as we go along – sometimes blindly. This can be stressful, can’t it? 😲

strong intuition 🡪 lower stress levels 🡪 increased peace of mind

Without a strong intuition, your thoughts try to take over – leaving you trying to chase after every thought that enters your mind. Talk about stress! But, as you work to strengthen your intuition, you remove distractions that get in the way of your thinking and halt the continuously running thoughts.

We were all born with intuition, but many of us never take the time to focus on strengthening this inner voice. This may lead to you wondering - just how do you strengthen something you can’t see? How do you strengthen your intuition?

Through meditation. 🙏🏻

Meditation helps reach our subconscious and awaken this great gift. Of course, this requires moving through our noisy minds first, getting rid of the unhelpful chatter, anxiety, stress, tension, emotional ups and downs and the varied attachments we have with the world around us.

So, make meditation a part of your daily practice to not only clear your mind of distracting thoughts but strengthen your intuition. You should know that your intuition has always been guiding you - it was drowned out by those thoughts.

When you use meditation to help you calm your mind and become more focused your inner wisdom will stand out in front of those distracting thoughts. The result? You will feel much more confident in your decisions. 💪

​ ​ https://www.rfr.bz/fmk78ea

When you strengthen your intuition, you'll learn to trust yourself which will help you to make faster and better decisions.

What is intuition❓

Your intuition is that knowing sense you have about something. It’s your inner voice that always knows the truth – and what’s best for you. Your intuition can show up like a dream, a mental flash, a vibe (whether positive or negative), synchronicity or coincidence, or gut feeling.

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🌟 Embrace the Now: The Power of Present Moments 🌟

“Be happy in the moment, that’s enough. Each moment is all we need, not more.” ~ Mother Teresa

For those recovering from trauma, this gentle reminder from Mother Teresa can be incredibly empowering. Focusing on the present moment helps to cultivate a sense of peace and contentment, reducing the overwhelm that can come from past memories or future anxieties. By appreciating and finding happiness in the here and now, we strengthen our intuition and our ability to navigate the healing process with grace and resilience.

💬 How do you find joy in the present moments? Share your experiences below to inspire others to embrace the simplicity and richness of the now!

Here's an example of one of my ways of finding joy in present moment:

During my swims, I focus fully on the sensation of the water enveloping me, the rhythm of my strokes, and the quiet underwater sounds. This immersive experience in the pool allows me to disconnect from daily stresses and find joy in the simplicity and serenity of each moment. This practice refreshes both my mind and body, reminding me that peace is always within reach.

"We may encounter many defeats, but we must not be defeated." ~ Maya Angelou

If you want to get stronger and gain self-empowerment, then you need to improve your emotional well-being. After all, if you feel weak or have low self-acceptance, then you won’t feel like you can overcome much at all, right?

Facing life daily can lead to a great amount of stress, strained relationships, avoidance issues, and lack of self-care. Keep this routine up for long and you will find that your physical self will begin to deteriorate thanks to all of the cortisol your body is producing.

Stress and anxiety cause our body to release cortisol as a way of protecting us. Sporadically, it works like a charm. But, having a constant elevated level of cortisone running through your body can cause some health problems – such as type 2 diabetes, high blood pressures, sleep problems, weight gain, fatigue, and more.

For trauma survivors, overcoming obstacles has always been necessary. And, it doesn’t stop now. You may feel beat down. You may feel as though you have been stepped on and crushed. But, guess what?

You weren’t. You were born whole and you are still whole. You just have to believe it. 💐❤

Gaining the skills and tools you need to feel whole is absolutely possible. And, it starts with being mindful and gaining self-acceptance.

When we are mindful, we are simply observing ourselves, including our responses to things that we encounter. We don’t judge ourselves but are rather kind and compassionate. By engaging in the regular practice of mindful meditation we can reach areas of the brain where these feelings of acceptance are housed. We train ourselves to become more accepting of kindness, compliments, compassion, and all things good. We learn to be kind to ourselves. The more we do this, the more we begin to see the good and feel it. As a result, we increase our feelings of self-empowerment – and reduce our levels of cortisol production.

Do you know what that means? Practicing mindful meditation can lead you to feel great both inside and out! What a way to take a step toward healing, don’t you think?

🥇My Challenge to you...see my comment below...

​ ​ https://www.rfr.bz/fmk3b0s

"We may encounter many defeats, but we must not be defeated." ~ Maya Angelou

If you want to get stronger and gain self-empowerment, then you need to improve your emotional well-being. After all, if you feel weak or have low self-acceptance, then you won’t feel like you can overcome much at all, right?

Learn more about increasing feelings of self-empowerment in about 1 hour...

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Did you know that when you deny yourself from working with difficult emotions you create more suffering?
Life can be difficult. It can throw up challenges we want to run from thanks to our survival instinct. But, when this becomes our go-to method, we will eventually start running from every challenge we face.
And we create a great deal of stress within ourselves.

We cannot control and plan out every detail of our lives the way that we want it – and we don’t know exactly what tomorrow will bring. 🦋 So, it is important that we come to accept life on life’s terms, moving through life by taking one step after another, breathing through it, we can overcome a lot of the denial.

This is an important truth to embrace and when we do we can find we can move through any challenge with more presence, grace, compassion, kindness, and ease. In other words, it is ok to lean toward what is difficult rather than pushing it away.

Meditation breeds the resiliency to overcome denial. 💪 Imagine being able to bring strength to yourself each moment, no matter what you are up against.

As trauma survivors, the problem is that trauma still stays within us and in time the stress of the event festers within us. When we are in denial, our mind is trying to make sense of what happened. The emotions get more and more difficult so we tend to push them further away. Those difficult emotions never really go away, do they?

⭐ Well, that’s what guided meditation is for! So, I’ve put one together that will help you with difficult emotions. See my comment below for the meditation.

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Did you know that when you deny yourself from working with difficult emotions you create more suffering?
Life can be difficult. It can throw up challenges we want to run from thanks to our survival instinct. But, when this becomes our go-to method, we will eventually start running from every challenge we face.
And we create a great deal of stress within ourselves.
We cannot control and plan out every detail of our lives the way that we want it – and we don’t know exactly what tomorrow will bring. 🦋 So, it is important that we come to accept life on life’s terms, moving through life by taking one step after another, breathing through it, we can overcome a lot of the denial.
This is an important truth to embrace and when we do we can find we can move through any challenge with more presence, grace, compassion, kindness, and ease. In other words, it is ok to lean toward what is difficult rather than pushing it away.

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🌟 Honor Your Intuition: The Gateway to Healing 🌟

“The intuitive mind is a sacred gift and the rational mind is a faithful servant. We have created a society that honors the servant and has forgotten the gift.” ~ Albert Einstein

For trauma survivors, reconnecting with and strengthening intuition can be a powerful part of the healing process. This quote from Einstein reminds us to value our intuitive insights, which often guide us towards what we truly need for our recovery. In a world that prioritizes rational thought, remembering and honoring our intuitive mind can help us navigate our healing journey more authentically and effectively.

💬 How has listening to your intuition helped you in your healing journey? Share your experiences below to encourage others to tap into their own intuitive powers!

In my healing journey, there was a moment when I felt a deep, intuitive nudge to reach out to an author and life coach I had been following. Despite rational doubts about the timing and relevance, following this intuition led to a breakthrough session that addressed unresolved issues and significantly propelled my recovery forward. This experience reinforced the power of trusting my inner guidance, especially during times of uncertainty.

“Ego is just like dust in the eyes. Without clearing the dust, we can’t see anything clearly, so clear the ego and see the world.” ~ Anonymous

⭐ Here’s a simple truth: Your ego’s primary job is to protect you.

⭐ Here’s another truth: How your ego chooses to protect you is not always healthy.

In a perfect world, we all would have a healthy, well-developed ego that outshines every time. But, our world isn’t perfect, is it? And, we don’t all have healthy, well-developed egos. Instead, some of us have egos that were trained to prevent us from loving ourselves and caring for ourselves. Our needs and wants become de-valued and, as a result, we display problematic, unwanted behaviors that only lead to more suffering and more stress.

Sound familiar? If you are a trauma survivor, then there is a good chance you know what I am talking about. But, here’s the bad thing. When we don’t tend to our ego, we are only allowing the suffering and stress to continue. And, when it does, our body continuously produces cortisol – leaving us with even more problems. ☹

Having elevated cortisol for extended periods of time can lead to these conditions (and more!):

Type 2 Diabetes
High Blood Pressure
Disruptive sleep
Fatigue
Lack of motivation
Brain fog

Having a healthy ego means you give your body rest, you exercise, and you fuel it with the proper nutrition. You are full of unconditional love for yourself – and put yourself first. Ready to develop this? I sure hope so because you truly deserve it!

To develop a healthy ego, you must begin practicing mindful meditation that will allow you to reduce your stress levels and slow your cortisol production. The more you can do this, the easier it will be to begin healing. 🩹

I’ve been suggesting that practicing mindful meditation should become part of your daily routine. If you have not already started implementing this new habit, the time to do so is now. See, when we are stressed, the mental patterns we have begin to come automatic – responding to life as it happens based on the unhealthy ego’s patterns.

The more we work to correct these mental patterns, the healthier our responses to life become. And, research shows that being skilled in mindful meditation is a great way to start making these changes.

⭐ Don’t shy away from meditation if you don’t know what it is. It can be as simple as closing your eyes and remaining still for just a couple minutes a day. Try it!!

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“Ego is just like dust in the eyes. Without clearing the dust, we can’t see anything clearly, so clear the ego and see the world.” ~ Anonymous

⭐ Here’s a simple truth: Your ego’s primary job is to protect you.

⭐ Here’s another truth: How your ego chooses to protect you is not always healthy.

In a perfect world, we all would have a healthy, well-developed ego that outshines every time. But, our world isn’t perfect, is it? And, we don’t all have healthy, well-developed egos. Instead, some of us have egos that were trained to prevent us from loving ourselves and caring for ourselves. Our needs and wants become de-valued and, as a result, we display problematic, unwanted behaviors that only lead to more suffering and more stress.

Sound familiar? If you are a trauma survivor, then there is a good chance you know what I am talking about. But, here’s the bad thing. When we don’t tend to our ego, we are only allowing the suffering and stress to continue. And, when it does, our body continuously produces cortisol – leaving us with even more problems. ☹

Find out more a little later today.

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After a traumatic event, it can take a long while to get over the pain and suffering and begin to feel safe again. The trauma can leave you struggling with difficult emotions, memories and anxiety that does not ever seem to go away. You may even feel numb, disconnected and unable to trust others. Trauma can shatter your sense of safety and security and make you feel like the world is a dangerous place. You may even find yourself overwhelmed and isolated.

When you’ve experienced trauma your body’s natural equilibrium got disrupted. You may feel frozen and in a state of hyperarousal and fear of nearly everything around you. Your fear-based thoughts and emotions may run wild and make it difficult to simply notice your thoughts and recognize it is a fear-based one and not necessarily true for you in that moment.

Distracting thoughts and flashbacks can come up without a moment’s notice and affect your ability to function. 💥

Does this sound like you? ❓

Here’s the good news – you can shift your focus from these thoughts that aren’t helping you. You just have to find ways to connect back to your body. Meditation is a great tool for this. It helps you relax and gain a tranquil mind. When you meditate you focus on your breath and reduce those distracting thoughts that get jumbled up in your mind and cause the pressure that leads to stress.

Anxiety is a reaction to stress. Mindful meditation can reduce this anxiety. Think about it - when you experience anxiety, you have a difficult time dealing with distracting thoughts, right? This can get so jumbled that it is hard to know which thoughts are helpful and which are full of worry.

😯 A worried thought: “I am so damaged - nobody can love someone like me. I’ll probably die alone.”

☺ Response when recognized: “Oh, there’s that ridiculous thought again. Sure, I have been through some stuff, but I know it’s not true. I can change that to a better thought.”

This is what happens when you train yourself to be more mindful through mindful meditation practice.

Shift your thoughts 🡪 Calm your mind. 🌴

Distractions are everywhere that our productivity becomes damaged. This includes our attempts at healing from trauma. We’ve gotten so accustomed to it that we don’t even realize they are there.

It is time to mindfully slow down and begin practicing meditation daily. This re-centers our focus and helps us to w**d through the distractions. The result? You are much better equipped to work towards healing. 👍

Have you tried shifting your thoughts? How did it work for you? In what other ways can you decrease distractions when you increase your attention?

Post your response in the COMMENTS below. Or, message me directly.

Use meditation to increase your attention by decreasing distractions so you can empower yourself to heal! 👍

Learn more about how I can support you in my comment below....

​ ​ https://www.rfr.bz/fmjmobh

After a traumatic event, it can take a long while to get over the pain and suffering and begin to feel safe again. The trauma can leave you struggling with difficult emotions, memories and anxiety that does not ever seem to go away. You may even feel numb, disconnected and unable to trust others. Trauma can shatter your sense of safety and security and make you feel like the world is a dangerous place. You may even find yourself overwhelmed and isolated.

When you’ve experienced trauma your body’s natural equilibrium got disrupted. You may feel frozen and in a state of hyperarousal and fear of nearly everything around you. Your fear-based thoughts and emotions may run wild and make it difficult to simply notice your thoughts and recognize it is a fear-based one and not necessarily true for you in that moment.

Distracting thoughts and flashbacks can come up without a moment’s notice and affect your ability to function. 💥

Does this sound like you? ❓

Here’s the good news – you can shift your focus from these thoughts that aren’t helping you. Find out more a little later today.

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Earlier today I shared that we are going to discuss taking responsibility for ourselves and our own feelings. But, I need to make an important point: 🦋 Trauma is not our fault. Ever. 🦋 And, we do not need to take responsibility for the trauma.

Yet, as a result, we sometimes find that we are harsh, taking harmful actions on ourselves as a result of the trauma we’ve experienced. We’ve got to start taking responsibility for the destructive behaviors that we may engage in.

Unhealed trauma can manifest in many ways. You may have been exposed to a toxic environment, such as – being abandoned/abused by a parent, being abused by a religious leader either sexually or through manipulation using God, or working in a hostile workplace.

The result? 😲

Being exposed to such environments may cause anxiety, insomnia, constant vigilance, increased heart rate, and more. And, these wounds are deep even if you are able to escape the toxic environment.

Unhealed, these wounds become what is called a “trigger.” Here’s how it works: In the current moment, something occurs that “triggers” the past trauma to reactivate in your brain. This can be painful – especially without the tools to manage them. 🧰

Trauma triggers are not your fault. You did not cause your trauma. However, you do want to take responsibility to learn how to manage your reactions to the trauma.

How?

Begin working on yourself. ❤ This will help you begin to understand your triggers and help you become more self-aware, an aspect of mindfulness.

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Today we are going to discuss taking responsibility for ourselves and our own feelings. Do look out for my next post in about 1 hour. But, I need to make an important point: 🦋 Trauma is not our fault. Ever. 🦋 And, we do not need to take responsibility for the trauma.

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When you understand that you cannot change the past or the future and only have the "now", you will be motivated to stay in the present. This awareness will bring calm and peace to your life.

⭐ Do you find it hard to stay in the present? You aren’t alone.

Do you find yourself in an inner conflict with your thoughts and feelings? This is common for trauma survivors as we begin to address difficult feelings.

Ever experience your muscles tightening and contracting? This is often a signal that you are feeling conflicted, stressed, or angry – and it is time to slow down, discover your sacredness in the moment and be at peace, whether you are in pain or discomfort, inner calm or inner chaos.

It’s time to ease into the present moment, connecting with who you really are through compassion for yourself and others.

But, how?

By understanding the nature of true-acceptance and blanketing your painful experiences with love and warmth. 💕

And, know you’ll be gently guided as you learn to BE PRESENT.

✔ TRY THIS:

Be a TRUE FRIEND to yourself. After all, don’t you think you deserve to care for yourself when you need it most?

By befriending yourself you’ll see life from a more loving perspective. And you’ll discover the positive parts of the shadow areas of life.

What are your tips to befriend yourself in this present moment? COMMENT below or message me directly.

Befriend yourself here and now, in this present moment. 👍

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When you understand that you cannot change the past or the future and only have the "now", you will be motivated to stay in the present. This awareness will bring calm and peace to your life.

⭐ Do you find it hard to stay in the present? You aren’t alone.

Do you find yourself in an inner conflict with your thoughts and feelings? This is common for trauma survivors as we begin to address difficult feelings.

Ever experience your muscles tightening and contracting? This is often a signal that you are feeling conflicted, stressed, or angry – and it is time to slow down, discover your sacredness in the moment and be at peace, whether you are in pain or discomfort, inner calm or inner chaos.

It’s time to ease into the present moment, connecting with who you really are through compassion for yourself and others.

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Want to trust yourself and make better decisions? Well, my friend, it is time you begin strengthening your intuition.

Think about this:

⭐ Are you comfortable in your own skin?
⭐ Do you obsess with trying to control life?
⭐ Are you terrified of uncertainty?

When you read these questions, how do they make you feel? Uneasy? Overwhelmed? Do you get exhausted just trying to think of a response?

Great news! You can let go of any controlling fear because you’ve got intuition! And, just like practicing mindfulness and cultivating compassion you can cultivate (and strengthen) your intuition. And now it is time to…

Spend time in silence. Quiet time allows you to tap into the whispered messages from your intuition. This is when you hear and interpret these messages.
Notice all of your senses - touch, smell, taste, sight, hearing. These affect how we respond and interpret experiences. These are your own connection to the outside world.
When you are awake your cognitive brain is quite active and can override your intuitive right brain and your subconscious mind. When you sleep, your cognitive brain rests and that creates space for your subconscious mind to speak to you in dreams. Pay attention.

Did you know strengthening your intuition – in simple terms – is really just about exercising it, just like a muscle? Really! 😲

Check-in with yourself regularly. Ask, “What am I doing today to strengthen my intuition right now?”

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