#MLWDCLpodcast

EP 36- The End of the Podcast Season & Surviving the Holidays with Mindfulness

Hello and welcome back to another episode of Mindful Living with Dr. Cecilia Lopez. This is Zy, hello and Happy Holidays!

First off, this is the final episode for the 2021 season. Dr. L is working on a project she is excited to share with you all, which is coming in 2022. However, to avoid stretching herself too thin and experiencing burn out, we believe it’s best to take some time off the podcast for the Holiday Season.

Speaking of the Holiday Season, in today’s episode, Dr. L covers how to use mindfulness when dealing with Holiday Season stressors. Practicing mindfulness can help you stay grounded if you’re feeling overwhelmed (positive or negative) from seeing family members, last minute shopping, traveling, and other unique challenges the holidays bring.

Some themes and topics discussed are the following:
– Using your breath as an anchor to the present moment
– Recognizing whether you’re externally or internally stimulated and how to manage this
– Sitting in stillness and being aware of the present moment
– Radical Acceptance vs Resistance
– Utilizing mindfulness to manage anxiety, stress, and overwhelm
– and more!

To follow and support Dr. Lopez, you can find her on:
IG: @drcecilialopez
Email: cecilia@drcecilialopez.com
Business email: contact@drcecilialopez.com

Become a Patron! https://www.patreon.com/join/drcecilialopez?

You can find the Mindful Living with Dr. Cecilia Lopez podcast on:
Spotify
Apple Podcasts
Google Podcasts
Podcast Addict

We hope this episode helps you in some way! Until next time, we are grateful to share this space with you 🙂 See you in 2022!

Ep 35 – Exploring Resilience with Lucie Tesarova: Mindset, Radical Acceptance and Intuition

Hello and welcome back to another episode of Mindful Living with Dr. Cecilia Lopez. This is Zy, hello!

On this episode we have an interview between Dr. L and the lovely Lucie Tesarova. Lucie is a Professional Certified Coach who helps others maximize their personal and professional potential. She is passionate about helping others explore, understand, and navigate their mental and emotional health through her three unique main services; private coaching, “mental fitness bootcamp”, and masterminds (a group to connect, recharge, receive support, and become inspired). She hosts Project Elephant which emphasizes kindness, mutual respect, and sharing experiences.

On this episode, they discuss the following themes and topics:

– Dr. L discusses Resiliency and shares the challenges she experienced after an injury and how she navigated and moved through this adversity.
– Using your intuition as a guide
– Utilizing tools such as sitting in stillness, mindful meditation, and riding waves
– The connection between meditation and resilience
– Radical acceptance
– and more!

You can find Lucie Tesarova on:
Instagram: @consulttosuccess
Her website: http://www.ConsultToSuccess.com
YouTube: Consult to Success

To follow and support Dr. Lopez, you can find her on:
IG: @drcecilialopez
Email: cecilia@drcecilialopez.com
Business email: contact@drcecilialopez.com

Become a Patron! https://www.patreon.com/join/drcecilialopez?

You can find the Mindful Living with Dr. Cecilia Lopez podcast on:
Spotify
Apple Podcasts
Google Podcasts
Podcast Addict

We hope this episode helps you in some way! Until next time, we are grateful to share this space with you 🙂

EP 34: Utilizing PLEASE(D) Skills to Manage Stress & Mood

Hello! Dr. L here, bringing you another episode of Mindful Living. Yessss, I am a day late. Happy Belated Thanksgiving!

On this episode I bring you the acronym, PLEASE! PLEASE was originally an acronym for skills within Dr. Marsha Linehan’s Dialectical Behavioral Therapy. I found an updated version of this acronym called PLEASED. Many scholars, psychologists and mental health professionals have since created updated versions of DBT and its tools and techniques. One such author is Lane Pederson, who wrote The Expanded Dialectical Behavioral Therapy Skills Training Manual (Second Edition, 2017). In this version, PLEASED (yep, a D was added) stands for the following:

P: Physical Health
L: List resources and barriers
E: Eat balanced meals
A: Avoid drugs and alcohol
S: Sleep between 7 and 10 hours
E: Exercise for 20 to 60 minutes a few days per week
D: Daily (Use PLEASED skills daily)

I provide my definition and opinions for each letter of the acronym. For the exact definitions of PLEASE from Marsha Linehan, this information is found free online, as well as many other mental health professional’s version of this acronym.

I hope this episode helps you in some way! Until next time. 🙂

IG: @drcecilialopez
Email: cecilia@drcecilialopez.com
Business email: contact@drcecilialopez.com
Become a Patron! https://www.patreon.com/join/drcecilialopez?

Lane Pederson, PsyD, LP, DBTC is not affiliated or associated with Marsha M. Linehan, PhD, ABPP, or her organization.

Ep 33 – Using Assertiveness Techniques to Communicate Thoughts, Emotions and Desires

Hello and welcome back to another episode of Mindful Living with Dr. Cecilia Lopez. This is Zy, hello!

For today’s episode, Dr. L covers assertiveness skills for effective communication. These skills can assist you if you need to communicate thoughts, emotions or desires to someone while remaining respectful. Assertiveness can help with setting boundaries, expressing vulnerabilities and also validating your speaking partner. These skills can be used in romantic, platonic, familial, and professional relationships, and even with strangers.

Included in these skills are the following:
– “I” Statements
– Validating Others
– The “Sandwich Technique” (one of my personal favorites)
– Being a Broken Record (on purpose)
– The importance of tone
– Tricks, tips, and sayings that Dr. L has made up over the years to help teach this communication style

We hope you learn a thing or two and find this episode helpful! I personally think assertiveness skills are invaluable and are very helpful (and I still use what I learned today).

Feel free to share this episode with someone you think may find it helpful and, if you have a minute, please leave a review on the podcast platform of your choosing (Apple, Google, Podcast Addict, Spotify).

You may also find this episode on IGTV (IG: @drcecilialopez) and can leave a comment. For business inquiries you may email me at contact@drcecilialopez.com. To work with Dr. Lopez as a therapy client (California residents) you may email her at cecilia@drcecilialopez.com.

Dr. L has a Patreon! If you’d like to donate to support us in making this Podcast and other things to come, click this link https://www.patreon.com/drcecilialopez.
We appreciate you!

Ep 32 – Using the “Pickle Jar Theory” for Time and Stress Management

Hello and welcome back to another episode of Mindful Living with Dr. Cecilia Lopez. This is Zy, hello!

For today’s episode, Dr. L gives you a quick overview of what is called the “Pickle Jar Theory”. More commonly known as Stephen Covey’s Time Management Matrix, this technique helps you with time and stress management by helping identify and prioritize different tasks. The matrix is a box divided into four quadrants, which each represents a different way your time is organized based on urgency and importance. Dr. L also teaches this by using the examples of golf balls, marbles, sand, and water.
The four quadrants are:

1. [Golf Balls] Urgent and Important (to me)
2. [Marbles] Not Urgent yet Important
3. [Sand] Urgent but Not Important (to me)
4. [Water] Not Urgent and Not Important

We hope you learn a thing or two and find this episode helpful! I know when I was working with her and she gave a lesson on this, I found it very useful.

Please share this episode with someone you think may need it and, if you found this episode helpful, leave a review on the podcast platform of your choosing (Apple, Google, Podcast Addict, Spotify).

You may also find this episode on IGTV (IG: @drcecilialopez) and can leave a comment. For business inquiries you may email me at contact@drcecilialopez.com. To work with Dr. Lopez as a therapy client (California residents) you may email her at cecilia@drcecilialopez.com.

Dr. L has a Patreon! If you’d like to donate to support us in making this Podcast and other things to come, click this link https://www.patreon.com/drcecilialopez. We appreciate you!
for more info on the matrix theory:

https://wwwp.oakland.edu/Assets/upload/docs/Instructor-Handbook/The-Pickle-Jar-Theory.pdf

https://facilethings.com/blog/en/time-management-matrix

EP 31- A Tip Called TIP: Grounding The Body During Anxiety or Anger

Hello! This is a short and sweet episode which provides a popular Dialectical Behavioral Therapy tool called TIP!

TIP is a great way to ground the body when you feel overwhelmed, especially with anxiety or anger. This technique helps calm various parts of the body which may be activated during a fight-or-flight response, such as reducing muscle tension and burning energy brought on by adrenaline. TIP stands for the following:

T: Tip the temperature
I: Intense exercise
P: Paired progressive muscle relaxation

I hope you enjoy this quick explanation of the technique and you find it useful! Also, please share this episode with someone you think may need it and, if you found this episode helpful, leave a review!

You can find us on Apple or Google Podcasts, Spotify and Podcast Addict! Enjoy!

Ep 30 – Practicing What I Preach: A “Story Time” Episode On Using Coping Tools During Adversity

Hello! In this episode I provide a good ol’ fashion STORY TIME. What makes this story special is that I discuss “practicing what I preach.” I often have the privilege of teaching and practicing the tools and concepts I discuss on the podcast with my clients, but this last weekend OOOOHHH BOY did I have to practice almost everything I teach/practice with my clients, on myself. We were hit hard by a storm in the Santa Cruz Mountains, and between interacting with an intense version of Mother Nature while also experiencing two very odd medical issues, my Sunday was not going well. I give examples of the tools I practiced and review topics from past episodes, including:

-Riding waves

-Bringing yourself into a state of conscious awareness, and practicing mindfulness

-Belly breathing and other breathing techniques (especially to prevent panic attacks)

-Utilizing natural supports

-Radical acceptance and surrender

-Sitting in stillness

-Reframing thoughts (with emphasis on the theme of gratitude)

-Tapping into the “I can handle anything in the moment” attitude

I often say, “You’re human, not a robot,” and I had to remind myself of this often on Sunday, as well as Monday, Tuesday…lol, actually, everyday. I hope sharing my story helps you in some way, whether that be reminding you of tools to use, or simply giving yourself permission to have a bad day.

Thank you so much for sharing this space with Zy and I. If you enjoyed this episode please give the show a review on Apple or Google Podcasts, or Spotify. You may also find this episode on Podcast Addict or my IGTV (IG: @drcecilialopez). For business inquiries you may email Zy, and her email is contact@drcecilialopez.com. To work with me as a therapy client (California residents) you may email me at cecilia@drcecilialopez.com.

If you’re enjoying this podcast and you’d like to share your support, please considering joining my Patreon and becoming a member! By joining you help Zy and I pump out episodes and manage the behind the scenes of this show. We appreciate you SO MUCH.

patreon.com/drcecilialopez

Ep 29- Discussing Self-Love, Body Image & Enjoying the Journey with Petia Kolibova

Hi! Welcome back to another episode of Mindful Living with Dr. Cecilia Lopez. This is Cecilia here, writing to you from rainy Santa Cruz. I had the honor and privilege of speaking with Petia Kolibova for today’s episode. Petia is a women’s transformation coach who helps women who have been pushed down and been playing it small due to toxic relationships or unhealed childhood trauma to create a life that is true to them and their soul purpose. Her mission is to help women who are on the path to healing from past wounds move through their limiting beliefs and internal blocks so they can finally do what they want to do, what feels good to them, and serve other women in a powerful way online.

On this episode we discuss the following themes and topics:

-Self-love and acceptance
-Beauty standards
-Body image
-Petia’s definition of “When Land” and enjoying the journey rather than the destination
-Doing what feels good, and how to decide if you are doing something (such as changing the way we look with makeup) for reasons that are in alignment with YOU rather than outside pressures and standards
-Following intuition and being curious about your automatic thoughts, behaviors and goals

Petia also provides activities for improving self-love and acceptance, and we both share personal stories and experiences that describe our process of following our intuition, being in alignment with our genuine desires, and showing up in the world authentically and from a place of strength. Also, this episode is not just for those who identify as a woman. The content of this episode has the potential to resonate with anyone of any gender identity.

You can find Petia Kolibova on:
Instagram: @petiakolibova
Podcast/Instagram/Youtube/Facebook: unapologeticallyabundant

If you don’t already follow me you can find me on Instagram @drcecilialopez or on my podcast Mindful Living with Dr. Cecilia Lopez. For guest bookings or business inquiries please reach out to Zy at contact@drcecilialopez.com and if you’d like therapy services, you can email me at cecilia@dr.cecilialopez.com
Thank you! I am so grateful to share this space with you.
You can find the Mindful Living with Dr. Cecilia Lopez podcast on:
Spotify
Apple Podcasts
Google Podcasts
Podcast Addict

EP 28- Answering Listener’s Questions: When Other People Trigger Us & Managing Panic Attacks

On this episode Dr. L answers questions presented to her by her listeners. She discusses her insight and tips on what to do if a person hurts us and we are left feeling anxious or angry, touching on subjects of riding waves, mindfulness, thought reframing and radical acceptance. She then discusses managing panic attacks, providing breathing tips and a mindset of celebrating your wins. She is joined with her friend, assistant and coordinator, Zy.

If you aren’t already following Dr. L you can @drcecilialopez on instagram. Also please subscribe to this podcast so you may be alerted of new episodes, share it with others, and/or leave a review. Lastly, for guest bookings or business inquiries you may contact Zy, at contact@drcecilialopez.com, and if you would like therapy services with Dr. L, you may email her at cecilia@drcecilailopez.com. Thank you! Don’t forget, Dr. L and Zy are both so grateful to share this space with you.

You can find the Mindful Living with Dr. Cecilia Lopez podcast on:
Spotify
Apple Podcasts
Podcast Addict
Enjoy!

Ep 27 – Practicing Mindfulness with Food, Pets, Music & More with Zy Santana

EP 27: Practicing Mindfulness With Food, Pets, Music & More With Zyanya Santana

Hi! On this episode you’ll hear both Dr. Lopez and her friend, assistant and podcast coordinator Zyanya Santa discuss mindfulness, activities they participated in to learn mindfulness, and they go in depth on the topic of mindful eating. They also touch on mindful listening with music and practicing mindfulness with pets. Lastly, Zyanya explains her passion for helping others and you get a good feel for Dr. L and Zy’s chemistry and bantering style.

If you aren’t already following Dr. L you can @drcecilialopez on instagram. Also please subscribe to this podcast so you may be alerted of new episodes, share it with others, and/or leave a review. Lastly, for guest bookings or business inquiries you may contact Zy, at contact@drcecilialopez.com, and if you would like therapy services with Dr. L starting October, you may email her at cecilia@drcecilailopez.com. Thank you! Don’t forget, Dr. L and Zy are both so grateful to share this space with you.

You can find the Mindful Living with Dr. Cecilia Lopez podcast on:
Spotify
Apple Podcasts
Podcast Addict

Enjoy!

EP 26-Two Weeks of No Speaking: Utilizing Mindfulness, Grounding & Attitude During Adversity

Hello and welcome back to another episode of mindful living with Dr. Cecilia Lopez.

On this episode Dr. L discusses her experience with getting not-so-great medical news and going on two weeks of vocal rest. Luckily, she is now OK, but she emphasizes her experience of noticing the mind as it went to the future while resisting the past. She discusses and provides examples of using mindfulness, grounding, acceptance, and the “I can handle anything in the moment” attitude to help her rest easy in the “land of the unknown” versus float away with anxiety. These examples may assist you if you are, have, or ever will face adversity that is outside of your control. Enjoy the episode!

Hello, this is Zy! If you aren’t already following Dr. L you can @drcecilialopez on instagram. Also Feel free to subscribe to this podcast so you may be alerted of new episodes, share it with others, and/or leave a review. Lastly, For guest bookings or business inquiries you may contact me, Zy, at contact@drcecilialopez.com, and if you would like therapy services with Cecilia starting October, you may contact Cecilia, and her email is cecilia@drcecilailopez.com. Thank you! Don’t forget, Dr. L and Zy are both so grateful to share this space with you.

You can find me on:
Spotify
Apple Podcasts
Podcast Addict

EP 25- Prioritizing the Self Through Assertiveness, Self-Care, and Grounding w/ Gilza Fort-Martinez, LMFT

Hi! The episode today was taken from a live Dr. L did with a licensed therapist named Gilza Fort-Martinez, LMFT. Gilza is known as the “tough love healer,” and she assists women with rebuilding themselves after betrayal. She also specializes in life transitions and relationships. In this episode, Dr. L and Gilza discuss what it means to prioritize the Self and avoid Self-betrayal. They discuss assertiveness, boundaries, prioritizing the Self in relationships, and how the use of grounding and CBT can assist with putting yourself first.

On this episode you will also meet Dr. L’s friend, assistant, liaison, coordinator and podcast producer Zyanya Santana (AKA Zy) and learn how they met and what brought them together as friends and colleagues.
Enjoy the episode! And, if you would like to follow or get in touch with Gilza, her instagram handle is @toughlovehealer, and her website is gilzafort.com. And if you aren’t already following Dr. L you can @drcecilialopez on both tik tok and instagram. Also Please subscribe to this podcast so you may be alerted of new episodes, share it this episode or the podcast, and leave a review. Lastly, For guest bookings or business questions you may contact me, Zy, at contact@drcecilialopez.com, and if you would like therapy services with Cecilia starting October, you may contact Cecilia, and her email is cecilia@drcecilailopez.com. And don’t forget, Dr. L and Zy are both so grateful to share this space with you.

EP 24- You Can Handle Anything In The Moment: Challenging Worries Of The Future & Having Faith In Yourself

Hi! On this episode I discuss the power of believing you can handle stressors in the moment. This episode reviews the following points:

1) You can’t tell the future, and this is a luxury.

2) Being mindful of putting out fires that don’t exist.

3) Having faith that you can handle anything in the moment.

4) Challenge your thoughts (including questions to ask yourself in order to do so).

5) Noticing yourself creating imaginative worries of the future non judgmentally, and bringing yourself back to the present moment.

I will provide another episode with more details on challenging thoughts this month. I hope you found this helpful and I would love if you shared this episode, whether you’re listening on apple podcasts, Spotify or IGTV. If you’r not already following me on tip Tok or IG, my handle is @drcecilialopez on both. You can email me at cecilia@drcecilialopez.com if you’d like to inquire on therapy, and for business inquiries you can email my coordinator Zy, and her email is contact@drcecilialopez.com.

EP 23-The Impact of What You Consume Via Sight & Sound (Mindset, Mood, Energy)

Hi! On this episode I breaks down how impactful what we consume can be on our mindset, mood and overall energy. Often when we hear someone discuss “what we consume,” we might think of what we eat, but I’m not just talking about nutrition from food. Im talking about what we consume through our other senses, like what we hear and see, which can include who we spend time with, what we watch through screens and what we hear through speakers and our headphones. In this episode I go over the following points:

1) Asking yourself if what you’re consuming makes you feel good from the get go?

2) Checking in with your body while consuming…once you feel low, gross, drained, uneasy, off, or the themes of your thoughts take a turn to the land of stress, you may have overindulged. Know when to switch what you consume or take a break from consuming at all.

3) It’s ok to consume things that are a little, ya know, haha, questionable. Such as me and my death metal and violent martial arts movies…but just like you’d have balance with junk food, have balance with that.

4) Know when something is out of alignment with you from the get go. Pay attention to your body the first few seconds to minutes while you go down this rabbit hole of instagram posts. Pay attention to your muscles, your jaw, your forehead, your stomach. Did they tighten up? Pay attention to your inner dialogue. Did the theme of how you think shift? Pay attention to your mood and energy? Did it just shift to low or anxious? If so, get out of there.

My name is Dr. Cecilia Lopez and I hope these tips and insights helped you. Please share this episode with someone you think would be interested, and if you’re not already following me please do so you can stay up to date with live events, workshops, therapy openings and more podcast episodes. My handles are @drcecilialopez on tik Tok and IG. I appreciate you so so much for listening.

EP 22- *Bonus Episode* A Quick Guide To Riding A Craving Or Emotion Wave

Hi! This is a quick guided meditation for riding a crave or emotion wave. What does that mean? If you feel discomfort caused by stress, emotions or a craving and it feels overwhelming or you find yourself using energy to distract from it, then listen to this. It can be hard to sit and actually feel the discomfort of a craving or emotion, but having a guide may help. This 5 minute guide runs you through the tools to actually feel the discomfort. It takes much more energy to avoid/distract from “feeling our feels,” but actually feeling them isn’t very fun either, which is why this quick guide is presented to you, now.

Here is what we do in this short meditation:

-Mindful feeling
-Exercising controlled attention
-Belly breathing
-Mindful listening
-Mindful observation
-Mindful tasting
-Mindful smelling
-Active body relaxation and grounding

Repeat this short meditation as many times as you need. If you found this helpful please leave a review on Apple Podcasts or Spotify and say hello on IG! 🙂 @drcecilialopez

EP 21- Managing Assumptions & Difficult Emotions: Using The Motto “Guess Less, Ask More, Wait & See”

Hello! On this episode Dr. L discusses her motto, “Guess less, ask more, wait and see.”

She discusses the following:

-The power of investigating and exploring to combat assumptions which cause anxiety, depression, anger, and any uncomfortable emotion in between.

-Being mindful of “filling in the gaps of the unknown” through future thinking, and how to keep your imagination in check (if it causes you anxiety or other uncomfortable emotions).

-Examples of exploring/asking questions to combat worrisome thoughts of the past, and waiting and see how things unfold to combat worrisome thoughts of the future.

If you enjoyed this episode please let Dr. L know in the comment section of her IGTV (where you can find this latest episode) on Instagram and leave a review on Apple Podcasts. Don’t forget to give her a follow on IG and Tik Tok @drcecilialopez for more content on mental health and wellness. She is also accepting new therapy clients (California residents) and to inquire further you may email her at cecilia@drcecilialopez.com. For all other business inquiries please send an email to contact@drcecilialopez.com.

EP 20- When Fears Block Your Goals: Language, Choice, Mindfulness, Grounding

Hello! On this episode Dr. L discusses how mindset (thoughts, beliefs and self-talk) cause fears which may be hindering you from reaching your goals.

Dr. L discusses the power of language and choice, and how to use mindfulness and grounding to move through fears so you can build the life that you desire.

Information in this episode (3 Thinking Options) is from Dr. Cecilia Lopez’s TAKING CHARGE (G3R) PROGRAM ©

EP 19- Riding the Wave of Cravings and Uncomfortable Emotions

Hi! This episode focuses on riding the “waves” of cravings and uncomfortable emotions (which include uncomfortable feelings and body responses). In my clinical opinion, it is better to feel your emotions and feelings rather than stuffing them down OR acting them out impulsively. But how exactly do we do that? How can I feel my emotions without feeling like I’m losing it?

This episode covers how to feel discomfort in a way that is grounded and present. This can help with managing impulses as well as managing stress put on the body by “stuffing” our feelings down.

Head over to my IG to leave a comment under the IGTV video of this episode! You may also communicate with me via DM on IG or message me on Tik Tok (@drcecilialopez for both). I look forward to hearing from you!

-Dr. L

EP 18- The Power of Free Association Journaling

Welcome back! This is a “bite sized” episode that discusses the wonderful magic of free association journaling.

In a nutshell, this version of journaling has no rules…no limits…NO BOUNDARIES. In a sense, it’s word dump (or, dare I say, word vomit).

What’s the point of this? To bring the unconscious to the conscious. To unblock blocks. To process emotions. To help you reach your subconscious to find answers to your questions. To figure out what you want or don’t want. To figure out how you feel and why. Some people do this form of journaling before bed to reduce the “chatty mind.” You can do this style of journaling if you feel angry, anxious, burnt out, stressed, depressed, low, worried, frustrated, sad, confused, and even happy or excited!

Honestly, there are many reasons this technique poses as useful.

Basically, if you feel “off,” want to reflect, or feel completely fine, give this style of journaling a go so that you can explore yourself.

Let me know how it went on IG! @drcecilialopez

As always, I appreciate you listening! Let’s keep in touch!

EP 17- *SPECIAL DELIVERY* A Full Guided Mindful Meditation

Special Delivery! I present to you a recording of a LIVE guided meditation from my Tuesday morning meditation group.
To skip the intro go to 4:16. 🙂

I decided to record this session and share it with you all here as the group is now paused until June 2021, so I wanted members to have something to utilize until then and also to share it with non members. 🙂

We start out with a paired progressive muscle relaxation to get us in the zone, then I guide you through a smooth mindful meditation.

Feel free to lay flat or sit up on the floor or in a chair. Headphones are not required!

Let me know if this meditation was helpful. I appreciate you for listening and sharing this space with me!

IG and Tik Tok @drcecilialopez

Ep 16- Mindfulness Practice for Your Fitness Journey (and more) with Maximos George

Today’s episode is VERY special as I had the privilege of being a guest on another fab podcast called Fitness Mindset Podcast with Maximos George, and he was gracious enough to let me share the episode with YOU.
A little about the Maximos:
Maximos George is a fitness coach who is passionate about movement. He has a diverse background including bodybuilding, calisthenics, martial arts, theatre and eastern practices, and his background influences him to create a more holistic approach to physical training. Maximos doesn’t see fitness as just a means to a dream physique, but more of a practice to improve ourselves overall by increasing mental and physical strength while challenging the body and mind. Through his teachings, he helps people get physically and mentally stronger while simultaneously building a physique that functions as good as it looks.

On this episode we cover the following topics:

-Our description of mindfulness
-How to use mindfulness during the fitness journey (especially when experiencing challenges)
-Mindful eating and how this may help with portion control
-Riding waves of craving and emotions with mindfulness

Please give Maximos a follow on IG @MaximosGeorge_ and TikTok @Maximos_George and check out his p

Enjoy!

EP 15- Sherry Bonoan Asuncion on the Power of Choice, Self-Love and the Healing Journey

On this 15th episode we have Sherry Asuncion!

Sherry is an example of the importance of practicing mindfulness and self love. She is certified as a Gut Health Coach, Mindfulness and Meditation Instructor & Life Coach, Reiki II and Theta Healer Practitioner, CBD/Cannabis Coach and provider of beautiful & unique crystals. After suffering in silence for 5 yrs with mystery symptoms, she was diagnosed with Hashimotos, an autoimmune thyroid disease, which eventually led her to leave her 12 year career in the public sector and go back to school and obtain her certifications to start her businesses. Her path led her to yet another challenge to overcome when her 13 yr marriage came to a traumatic ending. This is when she began her journey to awakening, following her spiritual healing path. She believes in the practice of mindfulness and the importance of self/unconditional love with oneself in order to obtain happiness within and embrace the opportunities that the world has to offer.

This episode covers the following topics and points:

-Sherry’s definition of mindfulness and early experiences with learning the practice

-Her journey of triumph after experiencing trauma from a relationship

-Choosing yourself over the expectations of others

-Self-love, self-compassion, and self-acceptance

-An explanation of love and kindness exercises from Sherry’s self-love related classes

-A step-by-step explanation of a mirror work activity for improved self-love and acceptance

-The power of CHOICE, perspective, energetic release and meditation

I hope you enjoy this episode as much as I did! Please check Sherry out and connect with her via IG and FB @resilienthealthcoach and resilienthealthcoach.com.

“Love Yourself!”
-Sherry

EP 12- Michael Arterberry on Being the Driver of Your Own Car and Shaking the Dirt

On this episode I had the privilege of speaking with Michael Arterberry, Master Encourager, and Dynamic Motivational Speaker.

As a teenager, Michael was fortunate to receive guidance from positive adult role models who helped him overcome adversities and set high expectations for his future. Grateful for the role these mentors played in his own development, Michael decided to dedicate his professional life to helping people navigate the difficulties of life and launch their future into motion. For more than 25 years, he has been helping teens and adults to use what they have gone through as a catalyst for success rather than an obstacle for failure.

Michael received the 2010 USA Network’s Characters Unite Award for exceptional commitment to combating prejudice and discrimination while increasing tolerance and acceptance within the community. He is also the recipient of the 2014 100 Men of Color Award for leadership in education, government, mentorship, entrepreneurial success and community service.

In 2008, Michael founded Youth Voices Center, Inc. a non-profit with the mission of helping young people to become active, productive members of society by overcoming their obstacles, their history, stereotypes and even their own self-image and limiting beliefs.

Join us as we discuss what it means to regain control of your beliefs and behaviors, as well as use adversity to fuel our motivation.

“Be encouraged!”
-Michael Arterberry

Enjoy!

Ep 10- The Power of Self-Care, Featuring Erika Cadenas, LMFT

Hi! In this episode I had the privilege of interviewing my dear friend, Erika Cadenas, licensed marriage and family therapist. She brings us 7 self-care tips to help us boost and maintain a balanced mind, body and soul as we continue to navigate through these difficult times during the pandemic. This episode covers the following:

-Creating structure and a routine
-Getting plenty of sleep
-Staying connected to sources of support
-Disengaging from social media
-Practicing positive affirmations
-Practicing mindfulness
-Practicing empathy and kindness with self

Erika Cadenas can be reached via erikacadenaslmft.com and through IG @erikacadenaslmft. Please feel free to reach out to her or myself with any questions. And we are both accepting new therapy clients! 🙂

EP 9- A Perspective on Imposter Syndrome

In this episode I discuss the following:

-A brief description on what Imposter Syndrome is

-My perspective on this syndrome from a cognitive behavioral and schema therapy framework

-Educational information on ways to move THROUGH the thoughts and feelings associated with imposter syndrome

-How to “build the faith” in your capabilities, competencies, skills and overall worth

For anyone who listens to this, know that I appreciate you SO much.

Dr. L

EP 7- A Guide to Moving Fear Energy

If you struggle with feeling fearful, anxious or nervous, this episode is for you. This is a short, to-the-point guide on how to ground yourself, shift your mind and what to do with the uncomfortable energy fear creates. More specifically, this episode covers the following:
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-My clinical/professional perspective on what FEAR is ⁣⁣
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-How fear becomes ANXIETY ⁣⁣
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-How to quickly ground yourself and gently move to a “REST” state ⁣⁣
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-How to reframe the thoughts which fuel FEAR ENERGY

-How to burn and MOVE fear energy
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Let me know what you found helpful from the episode on my IG or FB @drcecilialopez, and please share!

EP 6- Stress vs. Anxiety

This episode covers the following:

-The difference between stress and anxiety

-Controlling responses to stressors with mindfulness

-Controlling responses to stressors with thought reframing

-Examples of acceptance versus thought reframing and why these are helpful

*Bonus Episode* A Guided Paired Progressive Muscle Relaxation

This is a bonus episode that is unlike my other episodes, in that I am not providing much info on a topic, and instead I am guiding you through a paired progressive muscle relaxation.

To skip the intro, fast forward to 5:25.

You may do this exercise when feeling anxious, panicked, angry, irritable, agitated, overwhelmed, stressed, tense, or are struggling with an overactive mind or falling asleep

This exercise focuses on reducing cortisol (our stress hormone) and activating the parasympathetic system (our “rest and digest” state).

Enjoy!

EP 3- Using Mindfulness to Navigate COVID-19

This episode covers the following:⁣

-How mindfulness can be used to maintain better hygiene and awareness of what we touch as we navigate COVID-19⁣

-How mindfulness can help improve awareness and caution while around others⁣

-How mindfulness can help us keep our mind grounded to the moment and control future thinking (including worrisome thinking) and dwelling on the past⁣

-Examples of practicing mindfulness with day-to-day activities such as eating and washing dishes⁣

-My professional insights on how mindfulness can improve control over our mind (versus our mind being in control of us)

EP 2- A Perspective on Mindfulness and Beginner’s Guide

In this second episode you will hear my perspective on having a mindfulness practice and how this can help with managing thoughts which contribute to anxiety, depression and anger (and the physiological features associated with these emotions). Hear me use metaphors to assist with explaining mindfulness as well as explain ways you, the listener, can start practicing mindfulness today with day-to-day activities to promote presence, balance and wellness. Enjoy!⁣

*Learn about the “Monkey Mind”⁣

*Learn how to control reactions with mindfulness⁣

*Learn how to notice your own thoughts in order to control emotions

*Learn about using the 5 senses to remain present⁣