Podcast
Mom Founder Imagination Hub
Hosted by Melissa Llarena · EN
Welcome to the Mom Founder Imagination Hub (formerly Unimaginable Wellness), your weekly podcast to inspire you to dream bigger in business, plan how and who can help you get to that next level, find the energy to keep going, and make sure your creative juices are flowing so that you can get what you really want rather than having to settle.
Get ready to discover how successful mom founders here on this podcast have reimagined entrepreneurship and motherhood. Ever wonder how they do it? Tune in to find out.
And stretch yourself by also learning from diverse entrepreneurs who might not be moms but who have lessons you can tailor about how you can disrupt industries and step way outside of your comfort zone.
I believe every mom's superpower is her imagination. In this podcast, I'm going to give you the mindset, methods, and tools to unleash yours.
I'm your host Melissa Llarena a mom to three high-energy boys and an entrepreneur since 2011. I carried my firstborn in my Ergobaby to my first pitch and two years later birthed identical twin sons. Originally from New York (you'll be able to tell from my accent), my family and I have lived in Sydney, Australia and currently call Austin, Texas home.
What began as my "always keep networking" personal strategy meant to keep me plugged into corporate America as an early days career coach, shortly became favorite way to mother my boys through example as an imagination coach to mom founders who have to find their way into the right rooms faster than traditional methods would let them i.e. I can help you skip gatekeepers and not need warm intros. Both save you time and money and from even having to go out to happy hours too.
Back to my story, whether it was when I launched this podcast in 2017 and landed GaryVee or when I wrote my #1 Amazon bestseller Fertile Imagination back in 2023, I've had the opportunity to pursue my sometimes outrageous professional goals in front of my kids. It's been amazing to show them what it's like to go after pursuits, fail then get back up, and I've even enlisted them in some of my highly imaginative ideas....which is why I want to share my learnings with you my fellow mom founder.
Here's what I know: the one constant throughout these years has been my personal and professional need to change and, in this podcast, I want to share my lessons learned as well as feature some of the most dynamic humans in the world who are operating at the fringes of their imagination so that you can optimize yours.
Think about this as your source of creative ideas to get through the day, a launch, out of a rut, you name it!
Sounds good. Then start listening.
New episodes are available every Tuesday. Meanwhile, pick one today from the current 230+ episodes to help you keep going after your ambitions, get the vitality and energy to create your own momentum, find creative and practical ways to carve your own path, and stay inspired so that you can bounce back from any mom or busines...
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Episodes
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274: Seasoned with Imagination: Crystal Diaz on Sofrito, Kitchen Creativity & Puerto Rican Culture
May 6, 202500:43:51Tap to summarizeWhat does sofrito—a base of herbs and spices used in Puerto Rican cooking—have to do with reimagining business, food security, and conveying a history lesson about a rich and sometimes complex culture? For today's guest, it's everything. If you've ever wondered how to weave your culture, creativity, and calling into one powerful movement... then this episode is the recipe you've been looking for. In this episode, you will hear: Food has a cultural foundation passed through generations. Cultural identity can be preserved and taught through everyday meals. How to make the best sofrito if you don't have time to cook. Food is more than just food – it's heritage, intention, and a story. The story of the Puerto Rican pasteles is shared. Food choices are power moves, shaping local or global economies. Imagination makes it possible to wear multiple hats and still stay rooted in purpose. You don't need permission to do things differently, just the will and a plan. This episode is brought to you by Fertile Imagination: A Guide for Stretching Every Mom's Superpower for Maximum Impact by Melissa Llarena Audible Audio Edition: https://www.amazon.com/Fertile-Imagination-Stretching-Superpower-Maximum/dp/B0CY9BZH9W/ref=tmm_aud_swatch_0 Paperback: https://www.amazon.com/Fertile-Imagination-Stretching-Superpower-Maximum/dp/B0CK2ZSMLB Hardcover: https://www.amazon.com/Fertile-Imagination-Stretching-Superpower-Maximum/dp/B0D5B64347/ref=tmm_hrd_swatch_0 Or, download a free chapter at fertileideas.com About Crystal Diaz Crystal Díaz has spent nearly two decades at the intersection of food, marketing, and cultural advocacy. She co-founded PRoduce, Puerto Rico's digital marketplace for locally grown food. Crystal is also the force behind El Pretexto, the island's first culinary farm lodge, where food and imagination meet 2,600 feet above sea level. A committed advocate for food security, she collaborates with Espacios Abiertos to advance agricultural policy. Crystal holds two master's degrees, including one in Food Studies from NYU. She's been recognized by Fast Company and El Nuevo Día for her creative leadership and impact in the local food movement. Quotes that can change your perspective: "If you really want to learn about something and you're obsessed about it, there's always ways to learn, to make it happen." – Crystal Díaz "With every single meal that we do, with every single snack, everything that we eat, you are impacting economies. And if you want to support your local communities and you want to see them, everybody having a better life, you might want to spend that dollar closer home and making sure that all of the ingredients that are on that food are closer to home so that money stays closer to home." – Crystal Díaz "Sofrito is very personal. You know? It's part of how your family has done it… but also learn that there is a lot of history into it. It's not something that we do because we do it. There is a lot of history to it." – Crystal Díaz "We are on a little island. We don't have that much territorial extension, so we can't think about our agriculture as other countries that have large extensions of terrains and flats and stuff like that. We need to think about it differently." – Crystal Díaz "Puerto Rican food is full of history, is complex enough, is flavorful enough, and varied… so I can pull something like this [a culinary farm lodge] up in Puerto Rico." – Crystal Díaz SHARE this episode with fellow food lovers, cultural storytellers, and moms on a mission to raise rooted kids. Crystal's insights on local food, identity, and imagination will inspire anyone looking to nourish their family and community from the inside out. Let's keep our culture alive—one pastel, one sofrito, and one big idea at a time. Supporting Resources: Website: https://www.elpretextopr.com Instagram: <a style=...
Transcribe →273: The 5 Resume Mistakes Costing You $250K in 2025
Mar 18, 202500:14:45Tap to summarizeAre these 5 resume mistakes secretly slashing your shot at a $250K marketing role in 2025—while others snatch the offers you deserve? In this must-listen episode, Melissa Llarena—career coach to Fortune 500 execs—unveils the blunders sinking corporate moms and their partners in today's brutal job market. Don't get caught out—tune in and snag a free fix before March 21st! Episode Description: Struggling to land a top-tier marketing or advertising role in 2025—or know someone who is? Melissa Llarena, host since 2017 (with interviews like Beth Comstock and Gary Vee under her belt), dives back to her 2011 roots to help corporate pros thrive. After 13 years coaching agency leaders and execs—pre-Fertile Imagination fame—she's uncovered 5 resume mistakes tanking even the sharpest marketers. Burned-out CMOs, blindsided managers, and guilt-juggling leaders are scoring 15/60 on resumes when 50+ is the winning mark. In this episode, learn: The 5 resume killers—missed revenue wins, weak storytelling, and more—costing you big. How networking strategies and AI smarts flip flops into $250K offers. Why the Marketing Leader Scorecard (free till March 21st) is your DIY ticket to 50+. Melissa's also booking interview preparation services—think Last-Minute Interview Prep for video interviews and in-person interviews, or her 9-week deep dive with multi-stakeholder interviewing strategies, cross-cultural interviews, and interview presentation support. Ready to shine? Grab her free tool and fix those mistakes now! Free Download: Snag the Marketing Leader Scorecard at https://bit.ly/mlscore—free through March 21st, 2025. Score yourself across five key areas and see if you're competitive—or leaving $250K on the table. Bonus Reward: Share this episode with a friend who's struggling (partner, husband, colleague), then email Melissa at melissa@melissallarena.com with "I forwarded to [Friend's Name]". You'll score Boost Your Interview Answers—a PDF purchased by hundreds, loaded with proven tips to ace interviews. Plus, the first 5 forwarders get a free 15-minute resume or pitch review—booked by March 31! Keywords: Interview preparation services, interview presentation support, multi-stakeholder interviewing strategies, video interviews, in-person interviews, cross-cultural interviews, storytelling, networking strategies, resume tweaks, 2025 job market, marketing resume mistakes. Connect: Book a call for VIP accelerators: www.melissallarena.com/sessions Follow Melissa on LinkedIn: https://www.linkedin.com/in/melissallarena/ Share this episode—help a marketer win in 2025! interview preparation services,interview presentation support,multi-stakeholder interviewing strategies,video interviews,in-person interviews,cross-cultural interviews,storytelling,networking strategies,resume tweaks,2025 job market,marketing resume mistakes,job search 2025,career coaching,marketing careers,corporate moms,$250K jobs,AI job market,Fortune 500 careers,Melissa Llarena,Mom Founder Imagination Hub
Transcribe →272: Most marketing execs are getting ghosted in 2025—but the ones doing THIS are getting callbacks
Mar 4, 202500:21:05Tap to summarizeLanding Your Dream Marketing Role in the #RemoteEra Most marketing execs are getting ghosted in 2025—but the ones scoring Director to CMO roles are doing way more. I'll show you the exact moves that land $250K calls, even remotely. Hi, I'm Melissa Llarena, and welcome back to the podcast. For over a decade, I've helped ambitious marketing executives and advertising leaders land their dream careers through my global job search coaching firm, Career Outcomes Matter, launched in 2011. I'm back, better than ever, with strategies that work right now—and today, we're tackling how you can stand out in this cutthroat #RemoteEra or #Hybrid job market. Let's get real—this isn't your average job advice. In 2025, landing those rare, high-stakes marketing roles isn't about just sending a resume, cover letter, or even thoughtfully updating applications. It's about outworking and out-strategizing the competition. Let me ask you something to set the stage… Would YOU have stayed on the Titanic, knowing you had a chance to get off before the last lifeboat was filled? Hoping you'd survive icy waters isn't smart—and neither is letting your marketing career sink when you could turn it around. You wouldn't watch a campaign fail if you knew how to save it, right? The same goes for your career, especially in today's #RemoteEra or #Hybrid world. As a high-performing marketer or job seeker, you're in a race—and it's tougher than ever to land Director-level and above roles, especially if you're a working parent or world-class aunt eyeing flexibility. But here's the truth I've seen and helped my clients achieve: the marketers getting interviews and calls in 2025 aren't just applying—they're bringing market analysis, SOPs, portfolios, and 90–100 day plans that blow hiring leaders away. That's how you prove you're worth multiple rounds and a salary at the top end of $130K–$285K+. Imagine cutting your job search short, writing that resignation letter, and avoiding a layoff. That's the edge I give my clients—and I'm sharing it with you today." Let's get specific—here are four high-level marketing roles I know will attract top talent in 2025, where the differentiator is the candidate who brings the goods. These are the exact deliverables I've helped my clients create, present, and land with, along with quick pro tips based on what impresses hiring leaders: Headspace - Principal Brand Strategist, $130K–$183K base: Bring a one-page analysis of the mental health ecosystem—why Headspace beats Calm or other apps—and show how branding creates a utilization halo effect. Director of Marketing, Advisory Practice at Acquisition.com, Las Vegas, NV (Hybrid), $150K–$180K base: Prove you can lead with praise, not punishment, and explain how you'd contribute to Alex's $1B-plus vision in 36 months or less. SVP, Marketing Enablement at Warner Music Group, $210K–$285K base: Bring a framework showing how you'd lead a full marketing service provider audit. Chief of Staff, Marketing at IBM (Salary not posted): Dive into CMO Clay's vision—check his talks—and understand how McKinsey trains leaders, since you'll likely compete with McKinsey alums or IBM insiders. *All roles can be found on LinkedIn. They are live as of March 3rd, 2025.* These moves are what's working now to land $285K calls, even remotely. That's the 'doing more' that gets you noticed in 2025. How do I know this works? I launched Career Outcomes Matter in 2011 to coach global marketing leaders like you, wrote Fertile Imagination—a #1 Amazon bestseller in 2023—to inspire storytelling for dream careers, and I've hosted icons like Beth Comstock and GaryVee on this podcast early on. Recently, I earned my meditation certification after a two-year program to support clients through high-stress transitions. I've dedicated my life to learning and teaching the art of relationship-building—and now, I'm back with strategies that give you the edge in this brutal job market. Listen, if you're a serious marketing executive ready to stop getting ghosted and land your dream $150K+ role—or boost your income by 25%—I'm here to help. I'm enrolling a max of 10 ambitious marketing leaders into my 9-week group coaching program, starting this Sunday, March 9, 2025. It's a 2-week risk-free trial, and if you join by March 31st, I'll personally rewrite your resume or LinkedIn profile for free—that's a $1,500 value. Book a 15-minute job search fit session with me today at www.melissallarena.com/sessions. I've got tons of slots open in the next 48-hours, and I'd love to see if this is the right fit for you—or anyone you know who's frustrated with their boss, worried about layoffs, stalled on promotions, or feeling stuck. Let's turn your career into the success story it's meant to be. I'm Melissa Llarena, and I can't wait to help you win. A client was on a sinking ship in the energy sector and here's what she said about our partnership.... From A Sinking Ship Company in The Energy Sector To A Remote Strategic Partnerships Role In A Top Tier Business School I did get the offer as you know = great result!! The back-and-forth collaboration on interview questions and answers was powerful for me. I liked that you kept me accountable. I would have dragged my feet a lot longer. By investing in coaching this made me cut through my excuses and motivated me to go above and beyond by preparing for an interview 10x more than what I have ever done before. I got my dream job and the hiring manager told me how impressed everyone was and how my performance was heads above the other candidates who were MORE experienced in the function. My work is quite fun. It's rewarding work, fantastic people, ramping up some new skills and the lifestyle is to die for. Thank you, Melissa for our partnership." A 20+ year communications professional's message about what it takes to land a dream marketing job - https://www.youtube.com/watch?v=Xe7otOG-i8Y A former Volvo employee in China lands a role in the U.S. making more money than the role originally called for - https://www.youtube.com/watch?v=G2vmjc0cTcg <a style= "box-sizing: inherit; margin: var(--artdeco-reset-base-margin-zero); padding: var(--artdeco-reset-base-padding-zero); font-size: var(--artdeco-reset-base-font-size-hundred-percent); vertical-align: var(--artdeco-reset-base-vertical-align-baseline); background-color: var(--artdeco-reset-link-background-color-transparent); text-decoration: var(--artdeco-reset-link-text-decoration-none); font-weight: var(-...
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271: 30 Days to Crush Your Business Goals—Free for 15 Moms Only!
Feb 25, 202500:10:25Tap to summarizeImagine crushing your biggest business goal in just 30 days—without the burnout or mom guilt. What if you could get a $3K coaching program for free, designed exclusively for mom entrepreneurs like you? In this episode, Melissa Llarena, #1 Amazon bestselling author and mom of three, unveils an exclusive pilot program you won't want to miss—but only if you act by Friday! What You'll Discover: How 15 established business-owning moms can join Melissa's 30-Day Mompreneur Momentum Sprint—a $3,000 value, 100% free (this time only!). The secret sauce: a 30-Day Momentum Planner to laser-focus your energy, 22 live Q&A sessions (March 3-April 1, M-F 1pm CST), plus imagination tools, mindfulness hacks, and sales strategies tailored for moms. Why Jessica, a fellow mom, raves: "It infuses play and creativity while keeping it real about mom life and self-care." The catch? Only 15 spots, and the application deadline is February 28, 2025, 5pm Central. How to Apply: Head to https://bit.ly/fertilecohort now. Fill out the short app on the left (name, email, website, 50 words on why you're a fit). You'll get the planner just for applying, and if selected, next steps on March 1st. Don't wait—spots are limited! Who's This For? Mom business owners ready to level up, craving accountability, and done grinding alone. Not for the toe-dippers—this is for the committed. Take Action: Apply by Friday at https://bit.ly/fertilecohort. By April 1st, you could have real progress on your biggest goal—calmer, recharged, and guilt-free. Go now! **** Mompreneur Business coaching for moms Free coaching program 30-day business sprint Mom entrepreneur Business goals for moms Accountability for entrepreneurs Mindfulness for business owners Sales strategies for moms Melissa Llarena Mom Founder Imagination Hub Fertile Imagination Business planner for moms Cohort for mom entrepreneurs Application deadline February 28, 2025
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270: The Power of Imaginative Play: How Childhood Experiences Shape Future Founders and Leaders
Feb 18, 202500:36:29Tap to summarizeHow do toys shape who we become? Today, I sit down with a fascinating toy historian Chris Byrne who reveals the hidden power of play - from how different toys develop everything from relationship skills to problem - solving abilities. We explore why true play isn't about reaching an end goal, but about embracing the pure joy of the journey. Whether you're looking to understand the art of playing alongside your kids or giving them space to explore independently, this episode will transform how you think about playtime. Join us for a rich conversation about rediscovering the magic that happens when we give ourselves permission to simply play. After exploring the art of play with our toy historian today, I want to share something powerful with you. My book Fertile Imagination tackles a crucial truth: we can't guide our children toward imagination if we've lost touch with our own. I'll show you the exact framework I used to reawaken and strengthen this superpower – the same one that transformed both my life and my three sons'. If you're ready to rediscover your creativity and childlike zest for life, grab your copy now: https://bit.ly/fertilebook In this episode, you will hear: Play is a process, not a means to an end, and embracing it can reduce stress. Imagination influences every decision we make. Playing with toys helps kids develop problem-solving and relationship skills. Adults benefit from play too—it fosters creativity, joy, and innovation. Letting children lead playtime strengthens their confidence and creativity. Kids learn by doing, and unstructured play is vital for their development. In corporate settings, a playful mindset can unlock new ideas and innovation. Fear of failure limits creativity—kids don't judge play, and neither should we. This episode is brought to you by: Fertile Imagination: A Guide For Stretching Every Mom's Superpower For Maximum Impact – My book is available as a hard cover, paperback, and also as an audiobook. If you are on the go and wish to quickly jot down where you can purchase the book then head to: https://bit.ly/fertilebook. If however you want to grab the audio version then head to the show notes to click the direct Amazon link: https://www.amazon.com/Fertile-Imagination-Stretching-Superpower-Maximum/dp/B0CK2ZSMLB About Chris Bryne Chris Byrne has spent over 35 years in the toy industry, holding major marketing and creative roles before launching Byrne Communications, a consultancy specializing in product development, strategic planning, and marketing. A passionate advocate for the power of play, he has studied its impact on child development and creativity across industries. He has appeared on major media outlets worldwide, sharing insights on toys, play, and innovation. He also co-hosts The Playground Podcast, diving deep into the toy industry's past, present, and future. SHARE this episode with fellow moms and entrepreneurs who want to bring more creativity into their lives! Chris's insights on play, imagination, and innovation are a must-listen for anyone balancing motherhood and career growth. Let's embrace play, rediscover joy, and inspire the next generation! Supporting Resources: Website: https://www.thetoyguy.com/ Instagram: https://www.instagram.com/thetoyguy/ Facebook: https://www.facebook.com/thetoyguyofficial/ The Playground Podcast: Spotify & Apple Podcasts Subscribe and Review <p dir="ltr" style= "line-height: 1.38; text-align...
Transcribe →269: Are YOUR Limiting Beliefs Secretly Capping Your Kids' Future Success?
Feb 11, 202500:29:56Tap to summarizeMy conversation with a non-profit CEO, a long-time mentor, recently turned to our dreams for our children. It began when she shared how her mother had praised her beautiful New Jersey home, which led her to reflect: "I'd want my kids to live in castles! I want them to have even more than I do." Like any parent, I want my three sons to surpass me in every aspect of life—and even create new categories beyond AI to conquer! However, I've realized my own limiting beliefs and stress responses could unknowingly cap their success if I don't consciously address them. For example, my fear of openly competing or declaring my ambition for first place—how can my sons confidently compete on a world stage if I haven't confronted this fear? Similarly, if we avoid networking because we fear rejection, can we effectively teach our children to build connections? This is where our greatest opportunity for inter-generational impact lies: facing our own limitations so they don't become our children's inheritance. My mother's primary concern was the potential inheritance of her manic depression. This fear led her to anxiously await my thirtieth birthday, believing symptoms would likely manifest before then if I were to inherit it. This sparked my curiosity about breaking the cycle of inherited limiting beliefs for my own sons. For thirteen years, as a mother, I've considered how to proactively guide my children toward success. I believe we can break negative cycles and cultivate a new model of success by nurturing their strengths, fostering healthy mindsets, and focusing on key skills like imagination, cross-cultural thinking, and resilience. This is about empowering our children from the start. Generational patterns often include inherited personality traits, impacting education and career choices. Families frequently pass down expectations and lessons, often along gender lines. These inherited mindsets shape our understanding of what it means to be a girl or boy within our family. Children observe and adopt behaviors they perceive as normalized expectations. They may also be explicitly taught specific ways of thinking, especially in early childhood. Limiting beliefs can also be passed down. In my family, I observed a lack of desire or ability to ascend into leadership positions or gain mastery in a field. My mother, a secretary for corporate leaders, held a strong limiting belief that she lacked the intelligence to provide valuable recommendations. This idea was ingrained in me, driving my need for external validation in corporate settings. While this mindset sometimes helped me in corporate life, it didn't translate well into entrepreneurship. My mother's limiting belief was essentially a form of impostor syndrome. Her lack of confidence stemmed from various factors. As a child, I mistakenly attributed it to her not having a four-year degree. She often mentioned her inability to finish her degree as a working mom. Yet, her illness and its constant disruptions likely caused her to question her ability to contribute meaningfully to leadership conversations. As a child, I simply saw her as a secretary supporting leaders. Our family felt inconsequential. This perception shifted when I met children from families who held positions of influence. I realized I needed to address this inherited limiting belief. Though young, caring for my mother fostered a sense of maturity, allowing me to envision a different future. I didn't want to simply play a supporting role. So, where did I start? 1980s sitcoms like Who's the Boss? sparked my career aspirations. I wanted that life: Connecticut, business owner, advertising. Without a mentor, TV was my guide. Summers stamping travel brochures ignited my wanderlust. London, Singapore – the world felt attainable. My mom didn't travel, but I craved that broader experience. I knew life beyond my zip code held possibilities. I worked with what I had: imagination. I had a career blueprint from fiction, then exposure to someone who explored globally my stepmother owned a travel agency. I realized following their path wouldn't be easy, but I had something they didn't teach on TV – resilience, inherited from my mom. I knew I could stumble, fall, and get back up. Ultimately, I achieved that dream: Connecticut, Ogilvy & Mather, even Australia for 3.5 years. My podcast, The Mom Founder Imagination Hub, features conversations with world leaders. These realities weren't in my original blueprint, but resilience was my active ingredient. What's yours? If you want more for your kids, discover it. Imagination, cross-cultural thinking, resilience – these are the tools to re-architect success for our kids. This is my parenting blueprint now. My sons will tweak it, of course; change demands it. Let's focus on your kids, your blueprint, and overcoming challenges and limiting beliefs so they can achieve more than you did. How can you transform thoughts like, "I don't feel comfortable asking for money," "Getting on stage gives me anxiety," or "I hate competing" into lessons that build resilience? If you want your child to own a business but you've never had one, you'll need to address these areas of discomfort. Since these limiting beliefs are inherent in entrepreneurship, how can you use them to your advantage? One way is to challenge yourself to ask for discounts in front of your kids, or challenge them to do it. I dared my kids to do this, letting them keep their savings. This tackles the "asking for money" hurdle. Public speaking anxiety? Bring your kids into the process. Share your fears and how you manage them. Have them brainstorm solutions. The goal is to expose them to the same challenges they'll face and show them how you move forward. Age-appropriate conversations are key. For the discount example, include prep sessions where you brainstorm possible questions with your kids. They can choose from your list or create their own. ("Can I get a discount for paying cash?" "Is there a student discount?" "Is there a sale coming up?") For public speaking, articulate your worries simply: "Mommy feels yucky in her tummy because she's nervous about talking." This leverages mindfulness – acknowledging the physical sensations of anxiety – to start a conversation. Here's A Blueprint Reframing Exercise 1. What is a dream you have for your child? (e.g., Living in a castle, owning their own business) 2. What qualities must they have to fulfill that dream? 3. Write out your analysis of whether your blueprint offers those qualities. Pick out the ones that are in direct contrast to what your child will need. Example 1. You never want your kid to work for a boss in a big corporate company. 2. You know that working for a startup or building one requires the ability to build relationships. 3. You love talking about real-life with your mom friends. You adore helping people. You are a connector. However, you do not like asking for help or asking for intros or turning friendships into professional relationships. 4. Here's an opportunity to work on your limiting belief so that it doesn't get in your kid's way later on: turn a Saturday soccer practice conversation into a business one in front of your kids ideally. I'm not asking you to do anything I have not already done. During my sons' soccer match I turned a personal friendship into a professional partnership because I took interest in the careers of the moms around me. The same applies for our kids. Yes, in school they might have project-based work but what about in other realms of life from church to sports to music. Give the kids a chance to build personal relationships that can translate into a professional objective outside of their scenarios. The thinking behind this intentional thinking on your limiting belief not being your kid's limiting beliefs is worthwhile because our minds are flexible. According to Carol Dweck you can change your thinking and as a mother doing this in front of your kids gives your kids a real shot at having what you didn't have due in part to that limiting belief. Take for example one of my clients who is the co-founder of a non-profit that has brought in millions in donations. She recently decided to sing in front of an audience after years of feeling frivolous for doing such things. Her son might be under ten but now his mom has not only expressed herself after years of hiding this personal love of hers but also provided an example to her son of what a woman putting herself out the...
Transcribe →268: Co-existing with Work + Family Stress: A Four Noble Truths Approach
Feb 4, 202500:41:22Tap to summarizeLet's find the good in experiencing stress so that you don't shortchange yourself out of its ability to instill inner confidence in your capabilities. We are focused on experiences such as birthing a baby, building a business, or navigating a everchanging workplace. Just because someone else fell apart in any of those situations, it does not mean that you will too. It's unique to you, yet worth uncovering, because when you get to the other side of a stressful situation, if you embody at least one learning or lesson, then you will have increased your capacity to handle more stressful situations. This comes in handy, as life often hands us stress at a pretty hot and heavy pace. In this article, we'll interweave the four noble truths along with personal stories that showcase the value of embracing stress rather than running away from it. There have been so many occasions when I was told not to put so much pressure on myself, and it was out of those circumstances, where I didn't let their thinking impact mine, that I can now tell my greatest stories of defiance and delivery. A memorable such moment was during my first semester of law school. My mom told me this: 'Watch out, Melissa, and try not to experience too much stress.' She was giving me a fair warning based on her own sensitivities to stress. My mom has manic depression. A person with manic depression can be sent into an episode or spell by stress. While that guidance came from her experiences, it also came along with her tender concern for my mental health. My mental health, on the other hand, has proven sturdy, in great part because I've had ample opportunities to practice the art of experiencing stress. Law school wasn't a moment of redemption, but it was the time I realized my limit. I'm glad I didn't listen to my mom, because then I wouldn't have discovered my kryptonite. We need to know our kryptonite and how to overcome it. Somehow, it was that combination of overwhelming debt and basing my self-worth on school grades that almost broke me. I got through that time mentally unscathed, thankfully, but intuitively, I knew it was close. There's a benefit to knowing how far you can go. That experience gave me the courage to finally pursue my dream career in advertising. Taking a pay cut didn't seem so bad when the alternative was six-figure debt and no income. The trick is to always stay beneath that line. My self-publishing experience with Fertile Imagination pushed me to that limit. I had gotten my edited copy of my manuscript extremely late, and to compensate for that delay, I sat in my chair for twelve hours straight. The pressure I put on myself to finish the book was enormous. Around the twelfth hour, I felt a crack in my neck, which turned into a year of pain, physical therapy, and an MRI. Ever gotten an MRI? I've been through a lot, but somehow my anxiety was insane during that MRI, and my relationship with God has never been closer. It was like a church service in that cylinder. Yet, this was another opportunity to practice coexisting with stress. I don't regret that experience, and I know I learned from it. The other side of that stressful moment was completing my book and focusing on my physical health, a goal I'd been writing about for decades. Yet, somehow, I had to crash physically to finally pursue it. In these two cases, I needed to experience these greater stresses to build the confidence and conviction necessary to believe I could endure the kind of stress it takes to go after what I've always wanted. What if the same is true for you? What if, rather than avoid stress, you walked right into it with a different perspective? What if you need that vote of confidence—knowing you can handle a ton of stress—to get the kind of laser focus necessary to finally jump into your greatest personal or professional adventure? What if you need to have something to say: 'Well, if I did that and didn't die, then I might as well go for this'? I want to share a new way to think about stress because it's the reality of being human. As a meditation practitioner, I thought I'd enlist the help of the four noble truths to help us see the profundity in otherwise stressful experiences. My meditation offerings are secular, yet I do think ancient wisdom has its place in stress management. It gives me comfort to know that my experiencing stress is not novel; it's normal and expected. So, let's turn to commonly held beliefs that we can anchor this conversation in—the four noble truths Understanding the Four Noble Truths The Four Noble Truths are fundamental to Buddhism and describe the nature of reality and the path to liberation. They are: 1. Dukkha: This is often translated as "suffering," but more accurately encompasses unsatisfactoriness, frustration, and the inherent impermanence of all things. 2. Samudaya: The origin or cause of dukkha, which is identified as craving, attachment, and aversion. 3. Nirodha: The cessation of dukkha, which is achieved through the elimination of craving and attachment. 4. Magga: The path leading to the cessation of dukkha, known as the Noble Eightfold Path, which encompasses right understanding, right thought, right speech, right action, right livelihood, right effort, right mindfulness, and right concentration. 1 The Inescapability of Stress in Modern Life You don't need to be a Buddhist to believe that being human means experiencing suffering. Just look around corporate America—you can see and feel it everywhere. According to Ohsa.gov, 83% of US workers suffer from work-related stress. You can be stressed about having, keeping, leaving, or getting a job. The sound of a ping can spike your cortisol levels. It doesn't take much to suffer these days. We experience a constant, low-grade level of stress or anxiety, and our baseline sensitivity to stress is very low. This comparison comes from the constant barrage of information we consume daily, which contributes to "sympathy stress," as well as the fact that many of us are openly struggling. This is why it's necessary to find a way to coexist with stress; it's inescapable. A Yoga Analogy for Managing Pain In my pre-natal yoga class with my firstborn, the teacher had us sit on our bent toes. Her rationale was to have us experience physical pain and, instead of running away, breathe through the stretch. Was this comparable to birthing any of my kids? Heck no! It was a way to introduce the idea of feeling pain and remaining still within that feeling. The teacher's approach was to increase our tolerance for the inevitable pain of childbirth. The pain of childbirth is inescapable. This toe stretch gave me a chance to imagine being with inescapable pain in a situation where I could escape. It's this intentional decision not to escape an escapable pain that builds confidence. You have the chance to escape discomfort, yet you wrangle your fears and push forward anyway. There's immense power in those moments. This is where your practice comes in, and how meditation can help you coexist in an empowered state amidst life's struggles. You can pause and breathe through life's emotional ups and downs instead of panicking and stopping the train. The Second Noble Truth: Understanding Craving, Attachment, and Aversion The second noble truth is Samudaya. It's the craving, attachment, or aversion to the feeling of stress. It's always a practice for me. As a business owner, it's easy to crave a consistent income or feel attached to maintaining a certain reputation. Aversions are real for us, too, such as my aversion to tech issues. Yet, my perpetual thoughts about these situations have gotten in my way. These situations are tough enough. By experiencing this second noble truth, I'm not doing myself any favors. This is why equanimity helps; it helps us focus on what's needed in the moment. I'll share an example in a bit. But first, let's turn this to you. The Fear of Obsolescence in the Age of AI Let's talk about craving for career permanence. Whether you are an entrepreneur or employee, this idea translates. The fear of becoming obsolete (FOBO) is rising among workers as AI advancements accelerate. A Gallup poll found that 22% of U.S. workers are concerned about their jobs becoming obsolete due to technology, and that figure is up from 2022. Imagine how freelance copywriters or coaches feel these days. Some feel like they are being promptly put out of business. The threat is real; however, thinking about the threat is stealing the time necessary to uplevel your skills or take actions to support your business. You are adding a layer of unnecessary suffering, draining your finite energy. AI is here, and so are you. How can you coexist with AI? This reminds me of those required college courses I didn't like. They were inescapable and boring. However, it was me who made them feel brutal when I procrastinated reading those ancient texts. Fast forward to today, and I can say that I had the s...
Transcribe →267: Why Stressed Professionals Quit Meditation (And How Not To)
Jan 28, 202500:35:16Tap to summarizeIntroducing Mountain to Molehill: A Mindfulness and Meditation Newsletter Mental Health Melissa Llarena Why Stressed Professionals Quit Meditation (And How Not To) Meditating is a good alternative to that third glass of wine at night – and might even serve as a replacement for psych meds for the most restless, stressed-out marketers, sales professionals, and ad executives dealing with the unpredictability of their virtual lives, workplace, home life, and everything else that gets logged in your head as stressful mountains to climb when in reality you're looking at a molehill you can simply hop over. Q: Why did I write this article encouraging you to return to meditation instead of relying on quicker fixes for stress? A: I know firsthand how psych meds play out. I've been an unwitting observer of a personal longitudinal study as the daughter of a mom who has been on them since 1982. My thinking is simple: if you can avoid them, do. I don't say this as a psychiatrist – I say it as a witness who has watched decades of science experiments performed on my single parent, from my toddler years through today, when the impact of this four-decade-long chemical warfare is irreversible. This deeply personal experience is why I'm committed to my mental health, and why I believe adopting and keeping a meditation practice is a powerful approach to life's realities. A consistent practice will increase your capacity to bear any weight you may be carrying – something we all need, don't you agree? Now, I know it's hard to adopt a practice from scratch, so I decided to focus on those of you who once meditated and might secretly wish to return. Let's start with the top reasons for this kind of "quiet" quitting. Notice the pun? I'll try to keep you chuckling throughout this read. But first, let's look at some serious stats... According to the Journal of Alternative and Complementary Medicine, approximately 60% of people who start a meditation practice discontinue within the first year. The primary reasons include: 1. Perceived lack of time 2. Difficulty maintaining consistent practice 3. Feeling they're "not doing it right" 4. Not seeing immediate results Let's explore doable workarounds for these four reasons, considering our modern omnichannel lives. Interestingly, this study aligns perfectly with a recent LinkedIn survey I conducted, asking mid-career professionals what they wanted me to cover. Time emerged as the top concern, so let's start there. Perceived Lack of Time Let's talk about time – or the common excuse of not having enough of it. Let's dispel the idea that you're too busy to drop in and pay attention to your breath for five minutes a day. Where can you steal these five minutes? Let's start with the low-hanging fruit. According to the Harvard Business Review, professionals spend an average of 28% of their workweek managing email. That's about 3.1 hours per day reading, writing, and responding to emails, with an estimated 25% of those being unnecessary or unproductive. Take my librarian email saga, for example. I received a ridiculously long email about a book renewal that could have been summarized in three sentences. Instead, this well-meaning librarian wrote paragraphs explaining a simple process. I thought to myself: she could have meditated in the time it took to write this novel of an email. Seriously, couldn't you shave five minutes from your 3.1 hours of daily email writing for a relaxing breathing session? I have full confidence you can steal some time from email writing to meditate. It can be that simple – or perhaps meditation can become your pre-meeting ritual? My pandemic meditation journey was ritualistic. I needed a tool to reliably catch my breath and return to my three sons as the calmest version of myself; the stakes were staring me in the face. I'd drag my son's bean bag out to my wrap-around balcony – my "lanai" in honor of the Golden Girls – and sit under the sun. The benefits were two-fold: it gave me something to do during lockdowns, and I returned refreshed enough to homeschool three sons. Ultimately, I returned to my teaching post with greater patience, not totally "unsnappable," but feeling more able to relax. Pro Tip: You can always find time when a boss drops a last-minute request. Somehow, you'll complete other assignments, shorten your timeframe, stay up later, or wake up earlier. Imagine treating meditation as vitally as that urgent work assignment. This is just your way into starting a practice – not necessarily how you'll have to make it stick – which brings me to the second reason for quitting. Difficulty Maintaining Consistent Practice Willpower is overrated. There, I said it. If I had unlimited willpower, I wouldn't have half a bottle of wine in my fridge or pair my glass with partially dry Manchego cheese at six p.m. when I nestle in my corner of the sofa before my sons fight me to the death to take over the TV. This is why I endeavor to do as much as possible before 9 am every single day – it's not because I want to challenge myself but because I don't trust myself as the day gets later. There's science to back this up, which is why I apply simple heuristics to maintain a consistent meditation practice. My decision-making process is brutally simple: · Question: Do I plan to eat today? · Answer: Yes. · Action: Then I guess I'll go to the gym, walk 10K steps, and meditate before starting my workday. Don't think you need to do these things before meditating or before 9 am like me. Instead, use my question to spark your own chain of daily habits. Yours can be as simple as: · Question: Do I plan to breathe today? · Answer: Yes. · Action: Then I'll take 5 minutes to pay attention to some of those breaths. This decision tree below is for those of us who've been trained to overthink... just follow the nodes. I've found that thinking is often what gets in our way. Arnold Schwarzenegger shared the same sentiment about his workouts in his Netflix documentary: he said he could think after his workouts. Same goes for meditating. Think later. See Substack. https://open.substack.com/pub/melissallarena/p/why-stressed-professionals-quit-meditation?r=fetqt&utm_campaign=post&utm_medium=web&showWelcomeOnShare=true My meditation practice looks different every day. Sometimes I'll light a candle, drop on my carpeted floor with earbuds, and hum along to a guru telling me: "I am not my body. I am not my mind." Let's call this my "scruffy, get it done" meditation. Other times I've meditated with my eyes open during a commute. I believe in habit stacking – pairing one existing habit with a new one. Not Seeing Immediate Results On Halloween 2023, I self-published my book "Fertile Imagination." My goal was to become an Amazon bestseller. While my three boys were putting on Halloween costumes, I was copy/pasting/pitching/praying. My ranking wasn't moving despite my efforts. I had two choices: toss my laptop out the window and curse Bezos, or maintain unwavering belief in the process. I kept going. When I woke up at 5 am, I was number one in two categories. Sure, I was just a good night's rest away from seeing my goal come true – but writing the book had taken two years, securing early readers required 35 outbound emails a day for months, and Amazon needed 24 hours to update their stats. A LOT went into it behind the scenes. This experience mirrors the practice of meditation. It requires consistent effort, even when you don't see immediate results. You must trust that the benefits will manifest over time, just as I trusted my book would eventually rise in the ranks. It's about cultivating a deep-seated belief in the power of the practice, even when your mind whispers doubts. Feeling They're "Not Doing It Right" The internet paints a picture of meditation that's a bit... idealized. You know th...
Transcribe →266: Mindful Leadership: A Female Leader's Guided Meditation to Break Through Creative Blocks
Jan 21, 202500:35:52Tap to summarizeHave you ever told yourself "I'm not creative enough" to solve a business challenge? In this episode, Melissa guides female leaders and mom founders through a powerful meditation practice designed to break free from limiting beliefs about creativity. Through a combination of mindfulness techniques and guided reflection, you'll: Learn how to identify and challenge creativity-limiting beliefs Experience a body scan meditation for releasing tension Practice reframing negative thoughts about your creative abilities Discover how to access your natural problem-solving capabilities Transform your relationship with creativity and innovation The episode includes a practical meditation exercise you can use whenever you face a business challenge requiring creative solutions. Melissa shares personal stories, including her experience in business school and conversations with her son about creativity, to illustrate how we can expand our definition of what it means to be creative. Connect with Melissa: melissa.llarena [at] gmail.com About your host Melissa Llarena of the Mom Founder Imagination Hub podcast I'm a meditation practitioner and #1 Amazon bestselling author who has spent years peering into the minds of marketers and executives, both as one of them and as their trusted guide. My articles in ForbesWomen have reached over 4 million readers, but what really lights me up is the deep work I do with people who, like me, have spent years shape-shifting to succeed. My own journey through the corporate world – 10 years at powerhouses like Ogilvy (working on IBM) and P&G (yes, even Charmin!) – taught me firsthand about wearing different hats across 14+ business functions. For the past 13 years, I've had the privilege of coaching over 200 marketing and advertising executives worldwide, having raw, honest conversations about what it really costs us to morph ourselves every single day. When I'm hosting the Mom Founder Imagination Hub podcast, I get to dive deep with remarkable leaders like Beth Comstock and GaryVee, exploring how to tap into our most overlooked superpower: imagination. My psychology degree from NYU, Dartmouth MBA, and Transformational Coaching certification gave me the foundation, but it was the pandemic that showed me – and my clients – that we needed something more. In 2021, when ambition felt impossible and imagination seemed out of reach, I realized we were all exhausted from trying to power through. That's when I took a leap – pausing my coaching practice to write a book filled with soul-searching questions, while earning my meditation certification from the Jack Kornfield organization. Now, I blend all these pieces – my corporate insider experience, thousands of honest conversations, and meditation wisdom – into workshops, sessions, and immersions that truly connect. Using imaginative meditation, mindfulness practices that even the most restless executives love, and revealing journaling exercises, I help people find their way back to themselves. Because here's what I know: when we stop losing ourselves every time life or business throws us a curveball, we can finally use our energy for what really matters – creating the impact we're meant to make. TRANSCRIPT Hello there. This is Melissa, your host behind the mom founder imagination hub podcast. This unedited episode is really geared towards any mom or female leader who has a business challenge that they must overcome with greater creativity. Someone who is seeking to find the inner innovator that. Maybe she once had once felt, but has been struggling to bring back to the forefront. My intention is for you to feel empowered. My intention is for you to feel creative enough to solve whatever you're facing. Business challenge you wish to solve this very week. Now you may not know this, but over the last 13 years, I have coached female leaders who have shared their deepest, darkest, innermost secrets, such as why they actually leave different organizations or bosses or teams, or the things that they wish they could have done. Done. Had they been given the ability to speak up or the ability to step up, you name it, I've heard it. And with these ideas in mind, I wanted to just bring forth this one limiting belief that I heard consistently in my line of work, career coaching, female leaders, primarily in the advertising and marketing function. And it was this, this idea that I'm not creative, or I don't see myself as a creative person. The idea that whatever it is to be a creative is something that is impossible to achieve, to be, if I wasn't originally hired. on literally the creative team, oftentimes from an agency perspective. And so I want to help guide you through a meditation, also a little bit of a journaling exercise so that you can reestablish your relationship with this idea that you are creative, you get to be creative, and it is through your creativity that you can actually solve some problems. So let's go into this idea of thinking that you're really good at something. For me, I remember being in business school. It could have been maybe like the first week where I was in a group of, I think it was like four of us and we had an opportunity to review one another's resumes and I remember at this time. time before I became a career coach before I was, you know, also designated by the career development office at Tuck business school as a career coach of sorts. I knew that I was really good. Good at helping people promote their skills, their relationships, their abilities, their desires. And so I really stepped up. I remember being on a picnic table in Hanover. It was a sunny summer day, which is pretty unusual because it starts snowing. I think like the end of September in New Hampshire, but it was a beautiful sunny day and we were looking at one another's resumes and I just felt really good. I spoke. up. I had very strong opinions pertaining to ways that my peers should articulate their wins, their experiences. And to kind of quote Sheryl Sandberg, I was like totally leaning in to that experience. So that was something that I was clearly. Good at, and I felt like I could speak up then of course, for you, like there has to be maybe even in recent memory where there's something that you're really fricking good at. And you may have had your own inner source of confidence to speak up, raise your hand, share your area of expertise. And it is in that spirit with that. Energy that I would love, love, love during this episode to remind you that you get to feel that way about your creativity and your sense of innovativeness. And you get to feel as much as a contributor to a creative challenge as anyone else on your team or in your surroundings. So I'll give you a chance to kind of, you know, really think through that moment when you felt super, super confident, and I will give you an opportunity to do so in a very mindful way, but I just want to caveat this. Right now, I am going to overtly ask you to become aware of a situation where you felt so confident. And as much as I would like to be almost like Jiminy Cricket in your back pocket and remind you how you do have these moments, in regular life, this is challenging. And oftentimes, We forget. And so I would invite you even from like a career perspective. This is just like a pro tip here, but even from a career perspective, as tactically as your resume, make sure that you have at least one of a story or a moment that you just love to freaking tell related to something that you believe you're really good at and why might that be important because God knows You are nervous during a job interview. So I would encourage you, or even like a pitch, if you own a business. So I would encourage you to have that quote unquote Easter egg, at least one of them on your resume. So now let's just take a moment to reflect. So take an opportunity to sit comfortably. You might be on the floor. You might be on a chair. You might even lie down. I encourage you to just take a chance to breathe in and breathe out and just be present to think of one of those moments when you were doing something because you knew that you were really, really good at it. I'll give you a moment to think this through and keep breathing in. Now, if you're new to meditating or considering this idea of taking a mindful pause and just focusing on the breath, that was just a minute. Now there's no competition. We're not going for some sort of endurance here, but I just want to share with you the short period of time that it took for you to reflect mindfully. about one of those moments when you did something that you felt you were good at. And I say that because you can always return to a good memory throughout the day as you encounter moments that are a little harder to wrap your mind around. Okay. So hold that moment in your pocket. Not so much like Jiminy Cricket, but please do hold that moment in your pocket because That moment symbolizes that there are so many things that you just don't bring to the top of your mind that serve as reminders of the skills and qualities that you bring to the table. And sometimes it's just hard to constantly recall those upon command. But as I showed you right now, you were ab...
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265: The Back to Work Mandate: A Leader's Meditation for Peace Amid Change
Jan 14, 202500:32:57Tap to summarizeWhen was the last time you actually looked forward to your commute? If you're facing a back-to-work mandate, chances are 'never' just crossed your mind. But what if your daily journey to the office could become more than dead time – what if it could become your secret weapon for better leadership? Today, we're turning the dreaded commute into an opportunity for mindful leadership, and I'll guide you through a meditation practice you can do with your eyes wide open, whether you're on a train, bus, or stuck in traffic. In this episode, we explore how leaders can transform their mandatory commute into a powerful mindfulness practice. Learn a practical, eyes-open meditation technique specifically designed for busy professionals navigating the return to office. You'll discover how to: Use your commute time as a leadership preparation tool Practice mindfulness safely while in transit Set powerful intentions for your workday Manage stress before walking into the office Transform a daily obligation into a meaningful practice Perfect for leaders and professionals dealing with back-to-work mandates, this meditation offers a fresh perspective on the daily commute. Whether you're a seasoned meditator or completely new to the practice, you'll find practical techniques to make your journey work for you, not against you. If this meditation resonated with you and you'd like to bring something similar to your team or company, I'd love to hear from you. I'm excited to be offering meditation and mindfulness solutions for stress and burnout, both remotely and in-person. Email me [melissa.llarena [at] gmail.com] to share what your company needs – whether it's regular guided sessions, workshops, or custom solutions for your unique challenges. Let's work together to create more mindful, resilient workplaces. About your host Melissa Llarena of the Mom Founder Imagination Hub podcast I'm a meditation practitioner and #1 Amazon bestselling author who has spent years peering into the minds of marketers and executives, both as one of them and as their trusted guide. My articles in ForbesWomen have reached over 4 million readers, but what really lights me up is the deep work I do with people who, like me, have spent years shape-shifting to succeed. My own journey through the corporate world – 10 years at powerhouses like Ogilvy (working on IBM) and P&G (yes, even Charmin!) – taught me firsthand about wearing different hats across 14+ business functions. For the past 13 years, I've had the privilege of coaching over 200 marketing and advertising executives worldwide, having raw, honest conversations about what it really costs us to morph ourselves every single day. When I'm hosting the Mom Founder Imagination Hub podcast, I get to dive deep with remarkable leaders like Beth Comstock and GaryVee, exploring how to tap into our most overlooked superpower: imagination. My psychology degree from NYU, Dartmouth MBA, and Transformational Coaching certification gave me the foundation, but it was the pandemic that showed me – and my clients – that we needed something more. In 2021, when ambition felt impossible and imagination seemed out of reach, I realized we were all exhausted from trying to power through. That's when I took a leap – pausing my coaching practice to write a book filled with soul-searching questions, while earning my meditation certification from the Jack Kornfield organization. Now, I blend all these pieces – my corporate insider experience, thousands of honest conversations, and meditation wisdom – into workshops, sessions, and immersions that truly connect. Using imaginative meditation, mindfulness practices that even the most restless executives love, and revealing journaling exercises, I help people find their way back to themselves. Because here's what I know: when we stop losing ourselves every time life or business throws us a curveball, we can finally use our energy for what really matters – creating the impact we're meant to make. TRANSCRIPT: Welcome to the era of returning to work on-site. In this moment, I invite you to be gentle with yourself as you navigate this significant change. Your feelings about this transition - whether excitement, reluctance, or a mix of both - are all valid. I want to give you an opportunity to breathe while entering your next tunnel... or at a bare minimum, not to take it out on your team once you get out. Brace for this change in how you move, work, and problem-solve the logistics of no longer being at home. Pre-plan how you intend to use this time in between spaces. Give yourself a chance to reimagine the purpose of your daily commute. Feel the weight of your body where you sit or stand. Notice the points of contact with your seat or the floor. This awareness can be your anchor throughout your journey. While living in Sydney, I would ride a double-decker over the Harbour Bridge, and it was then that I decided to use my travel time to be my me time... the me time that I didn't always have. I gave myself a 30-day meditation challenge that sparked this need to get in my meditating whenever I could, and that's when necessity became the mother of my mindful invention. This was when I started meditating with my eyes open. If you've never thought about sitting still, focusing on your breath, and keeping your eyes with a slight open gaze, then consider this. Whilst thinking about you, should you be closing your eyes on a mode of transit in a big city? Heck, no! Is it wise to close your eyes while driving? Clearly not. However, closing your eyes is not the only way to bring a more mindful approach to your daily commute. There are other ways to use this time for yourself, for your pursuits, for your mental health. I want to invite you to meditate with me as you head to or from work. I want to invite you to change your perspective, especially these early days of embarking on a daily commute. Begin with an intention for the workday.... the reality is that as a species we tend to react. React to workplace BS. React to changes in our patterns. React to neighboring commuters. React based on our environment. It is here and now that I invite you to bring intentionality to today. Think about your intention for today.... Do you intend to be a better listener than you were yesterday... asking follow-up questions to gain a deeper understanding of situations? Do you intend to give people the benefit of the doubt.... be more cognizant that everyone has their own struggles? Do you intend to bring more certainty into a room or team setting... so that employees feel more secure in their jobs despite what the news might be featuring? Do you intend to bring compassion to yourself and others as everyone adjusts to this change? Do you intend to notice moments of connection with others, even in passing? Take the deepest breath you can.... In/out [Pause 2 seconds] In/out [Pause 2 seconds] In/out [Pause 2 seconds] Often we take the pace of the environments in which we find ourselves.... if you are in an urban center.... you'll quicken your walking speed or talking speed.... if you are in a more laid-back setting you may catch yourself adjusting.... As you breathe in and out... simply notice that you can adjust your pace to suit your needs.... your bus or train may be going at 30 mph, 80 mph, or at a standstill... it's of no consequence to you nor to your breath... just take it in and let it out. Now there is no right nor wrong way of meditating... it's a practice.... it's not about forgetting.... it's about returning.... so you are going and you get to return and in that shift you are performing your own little act of rebellion. Your mind wants to go here, there, everywhere, and you gently return to your breath... your breath is your home. Keep breathing in and out... Notice what thoughts capture your attention and just return to the breath... It's not so impressive to meditate in a silent room on a meditation pillow by yourself.... it's more impressive to meditate in a loud space on a hard bench or whilst standing in a space that requires more of you to choose your breath. Take a moment to visualize your day ahead. Perhaps there's a challenging conversation or an important meeting waiting for you. With each breath, imagine yourself moving through these moments with clarity and presence. When you arrive at work, try taking three conscious breaths before entering each meeting – a micro-practice to center yourself in the present moment. Commuting is the ultimate practice... in my opinion.... It's not easy to find a comfortable way of being at times It's not easy to demand quiet It's not easy to breathe sometimes It can be said that the same is true in like to respond in a world that is persistently seeking a reaction As you stay put, remind yourself that you get to be intentional with how you use this time. Remind yourself of the pace of your breath. Use this time to...
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