Let’s Slow Down

Kim John Payne is an award winning author who has been quietly and passionately working to help tens of thousands of people give voice to the feeling that something is not okay about the new normal of overwhelm that so many people are now experiencing. He offers do-able ways to realize the hopes and values we all have for ourselves, and build deep connections with our children that give families resiliency and simple joy. His book, Simplicity Parenting, is one of my favorites and has been a staple on my shelf for years. Highlights of our conversation include: The canoe metaphor - Let’s just paddle alongside our kids’ journey down the river. Let’s just come alongside them. How rites of passage shape our children and the eldering energy that is held by a group around the child. There has to be space in our family life for us to be elders. “How do we give ourselves the space…so that when it gets rough, we’ve established a culture in the family of connection that will get us through.” “We can’t change what comes at us in life, but we can change how/where we meet it.” For every “S” Day (Stimulating) try to balance it out with a “C” Day (calming) - this balances out the sympathetic and parasympathetic nervous systems. Having our kids on screens a lot is the antithesis to opening up their frontal lobe, because it keeps them in the lower functions of their brain.  “It’s too much, too soon. Too sexy, too young. It’s just too much. But it’s become the new normal.” By the time our elementary school students hit college, 70% of all jobs will be self-employed or project based. Simplicity parenting is not of the past. It’s actually the future. Simplicity parenting is forward looking, since it supports creativity and self motivation - which is the world our kids are going into. The average American child is exposed to between 7-8 hours of screen time/day. Parents spend hundreds of dollars buying the device of our own demise as a family. Some marketing companies refer to parents as “purchasing friction!” We are raising a generation of kids who are going to be very susceptible to displacement activities, such as addiction. “The place to find out more is here in your instincts. It’s in your heart, it’s in your gut. Do we have to cut our kids off from modern life? No. But when they come home, they get a balance. In giving our kids a balance, we actually prepare them to be successful in modern life…have the courage to trust your instincts.” Question: At what age do you recommend it is appropriate for an iPhone? KJP Answer: Whatever age you want their childhood to end. Whatever age you want to see your family values flooded and displaced. Links: https://www.simplicityparenting.com/ https://drdunckley.com/ Loving this podcast? Please subscribe! Head over to iTunes and leave a review so the Let’s Slow Down message can spread to those who need to hear it.  Join Let’s Slow Down on Instagram:  instagram.com/letsslowdown2023 Looking to adopt a simpler mindset for the new season? Check out the free guide I created: Your Guide to Embracing a Simple Spring

Annemarie comes to you solo today to talk about fresh starts and how a new season is the perfect opportunity to embrace change that supports simplicity. Click here for your free Guide to Embracing a Simple Spring. Episode Quotes: Leo Tolstoy, "Spring is the time for plans and projects." Luther Burbank, "Don't wait for someone to bring you flowers. Plant your own garden and decorate your own soul." Loving this podcast? Please subscribe! Head over to iTunes and leave a review so the Let’s Slow Down message can spread to those who need to hear it.  Join Let’s Slow Down on Instagram:  instagram.com/letsslowdown2023

Today's guest, Katherine Morua is an electrical engineer, turned social impact entrepreneur. She has spent the last two decades helping huge projects happen, from designing and implementing next-generation power systems for utilities, NASA and military applications, to moderating symposiums with Presidential appointees. She founded Morua Power and The Morua Power Foundation, whose mission is to build a just and equitable world, by connecting communities to power. She launched the Power A Nation initiative in support of social impact enterprises to help provide energy infrastructure, revenue generating opportunities and educational scholarships for communities world-wide. Katherine’s new podcast, Conscious Power, nurtures listeners, who are thinking about how to make quantum leaps into their purpose, by showing examples of how others have done it and inspiring them to take action to step out of the norm so they can live more joyfully, confidently and powerfully. She is passionate about coming together to create a massive shift in the world to amplify the message of love, unity and higher consciousness. In her spare time she loves spending time in nature, dancing and song-writing. Connect with Katherine: IG Live Conscious Power Conscious Power Podcast  Loving this podcast? Please subscribe! Head over to iTunes and leave a review so the Let’s Slow Down message can spread to those who need to hear it. Join Let’s Slow Down on Instagram:  instagram.com/letsslowdown2023

Harlan is the organizing pastor of Interwoven Church in Flintridge, CA. He grew up in New Orleans, LA. Before he left Pasadena for Princeton Seminary he was the executive director of Harambee Ministries. Harlan loves going for bike rides on the beach with his family. Highlights of the episode: Find a creative outlet Focus on the things that matter - that’s what slowing down helps you to do Embracing Contentment “How are we able to call anything good if you never have time to look and reflect on it?” Think about your quality of life - what does content look like? We expend ourselves as currency - we are sacrificing our well being in an effort to “improve” our life - is it working? Start your day by asking yourself, “how can I be more attentive to slowing down?” Shame is done to you. Guilt is something you’ve done. If you’re in an environment where people are being authentic and honest, you give others permission to be authentic and honest Learning to slow down helps you hear your inner voice Give yourself permission to participate in something that gives you life, rather than takes from you Try to live a little spontaneously Take a break from trying to control everything Our Contentment Is Already In Us Loving this podcast? Please subscribe! Head over to iTunes and leave a review so the Let’s Slow Down message can spread to those who need to hear it. Join Let’s Slow Down on Instagram:  instagram.com/letsslowdown2023

Our guest today is Emily Geizer. Emily is an integrative health coach who works with busy women who describe themselves as exhausted and juggling too many balls. Her focus on women’s health isn’t measured by the number on the scale, but rather the radiance of your skin, the ease of your digestion, the resilience of your immune system, the harmony of your hormones, and vibrancy in your head and heart. She works with women 1:1, and just recently started a podcast on topics of alternative health and wellness called, you ‘da what? Highlights of Our Convo: Eudamonia is defined as the state of flourishing as it  pertains to each person Flourishing and thriving is attainable - we have agency in that! We’re meant to heal and thrive in community Food is powerful and can help heal Sleep Hygiene is very important We are masters of our own mindset The act of slowing down fires up your metabolism Try removing the word busy from your language Make a dinner playlist to have fun while you cook! Emily Geizer Integrative Coach + Podcast Host Let’s connect: Website: www.emilygeizer.com Podcast: you ‘da what? Instagram: @emilygeizer Join me, Emily and others for her upcoming Sugar Shake-Off. This free, 5-day, online offering is one of Emily’s favorite ways to reset her health and relationship with sugar. She’ll guide us through the 5 days with a morning email, recipes (including sweet treats), and detox tips. We start March 6! Sign up today: https://www.subscribepage.com/sugarshakeoff Loving this podcast? Please subscribe! Head over to iTunes and leave a review so the Let’s Slow Down message can spread to those who need to hear it. Join Let’s Slow Down on Instagram:  instagram.com/letsslowdown2023

Today’s guest is Neda Ghaffari, MD. Neda is an associate professor and practicing board certified maternal fetal medicine physician (also known as high risk obstetrician).  Her professional interests include Diabetes and Hypertension in pregnancy, physician well-being, and the implementation of technology in medicine.  Her hobbies include hiking, traveling and all water sports. Her hometown is Berkeley Heights, NJ and she now lives in the San Francisco Bay Area with her husband and 16 month-old daughter. Some highlights of our conversation: Slow Down is important to function at our best For Neda, slowing down happens in small bites - Checking in quickly but often Try slowing down with a friend or in a group to hold you accountable! Some Mindfulness Exercises include: breathing exercises, body scans, meditation Just taking a moment for some deep breaths is really effective and powerful “Slowing down is the antidote to stress.” Our bodies are not meant to be in fight or flight mode all the time. This releases hormones that cause chronic health issues. Reach out for help if you need it Tune out the external pressures At the end of the day, you’re a human being and you have a lot of value and power in being human and being present.” Neda shared her experience in Joanne Yeaton’s Mindfulness Based Stress Reduction Group.  She graciously shared some tips from the class: Useful Meditation Apps: Headspace, Insight Timer, Biofeedback Breathing RELAXATION PRACTICE SUGGESTIONS SLOW BELLY BREATHING: 1. Rest your hand on your belly with your thumb under your ribs 2. Breathe in slowly and feel your hand rise 3. Breathe out slowly and feel your hand go down 4. Feel your body relax as you breathe out 5. Pause for a second or two (whatever is comfortable) at the end of the in-breath and the end of the out-breath 6. To slow down even further, breathe in to the count of 3, pause, breathe out to the count of 6, pause,repeat for 2 to 4 breath cycles , the return to whatever breathing pattern feels natural PROGRESSIVE RELAXATION: (You can do each step more than once for greater relaxation) 1. Sit or lie in a comfortable position. If you want you can close your eyes. 2. Breathe in and tighten up your feet. Then breathe out and relax your feet. 3. Breathe in again, tighten up your legs, breathe out and relax your legs. If you have time you can do your calves and thighs separately. 4. Breathe in and tighten your belly, breathe out and relax your belly.

Today’s guest is the lovely Tina VanDenburg. Tina is a maker who finds her creative practices taking the form of podcasting, garment sewing, and teaching women to sew clothes they love so they feel beautiful, empowered, and connected. But really, she's a woman who wishes all people knew how creative and capable they are and how they can live a vibrant life on their own terms.  Authentic and fully awake and filled with joy.  No matter what life throws at them. Here are Some Highlights of our Conversation: How to live more vibrantly by making more intentional choices and being mindful Empowering people helps them feel capable with the tools they already possess Many benefits can come from a little habit that helps ground us. It doesn’t need to take a lot of time and effort to make a difference Creativity brings energy into our life To put your heart and soul out there is the very essence of creating something We have so much agency in our own life to make choices that serve us better The only way we are going to know what sets us up for success is if we take the time to know ourselves really well Have grace with yourself to make mistakes along the way and to give yourself a break Music can help heal the nervous system and move stuck energy Although we can’t physically slow down time we can emotionally slow it down to help remember special moments Create a life that  is authentically yours and fits like a glove. Small Choices=Big Change You can listen to her podcast - In Kinship - anywhere you listen to podcasts and find more about her garment sewing, retreats and teaching on her website.  Kinshiphandwork.com Here's the link to the podcast page on her website...https://kinshiphandwork.com/in-kinship-a-podcast/ Loving this podcast? Please subscribe! Head over to iTunes and leave a review so the Let’s Slow Down message can spread to those who need to hear it. Join Let’s Slow Down on Instagram:  instagram.com/letsslowdown2023

Guest Lianne McAughey has graciously created a special meditation for our Let's Slow Down listeners. You are in for a treat for the next 8 minutes! Prepare to unwind and relax with Lianne as she walks you through a guided mediation that you will want to turn to again and again.  Lianne is offering 25% off her 21 day Meditation program. The discounted link is below: https://lianne-mcaughey.mykajabi.com/offers/cFEVBcb3?coupon_code=SPIRITUALSHIFTWORKER25 This is the regular link, coupon code is "SPIRITUALSHIFTWORKER25" The "Shift into Meditation" program is a 21 day self-paced program. For 21 days she helps you cultivate a Meditation practice that fits your lifestyle. In less than 20 minutes a day, you learn to slow down, rest and bring yourself back into the present moment. For more information, listeners can DM Lianne on IG @liannemcaughey or FB @thespiritualshiftworker The Spiritual Shiftworker Podcast  ::::::: Loving this podcast? Please subscribe! Head over to iTunes and leave a review so the Let’s Slow Down message can spread to those who need to hear it. Join Let’s Slow Down on Instagram:  instagram.com/letsslowdown2023

Today’s guest is my dear friend Gina Roof. Gina is a Nutrition & Wellness Health Coach of Simply Balanced with Gina, fitness instructor & mom of 3. She was certified through the Institute for Integrative Nutrition and has been practicing as a health coach for the past 10 years guiding and inspiring others with a simple, holistic approach to a healthier lifestyle. After struggling for years with her own relationship with food and her health, Gina was inspired to redefine and unlearn much of what she believed to be true and reclaim balance and control in her life. She is passionate about helping others find peace and purpose with food and joy in preparing it and finding ways to improve energy naturally. Episode Highlights: If you love dessert, eat it soon after finishing dinner. Use intuitive, mindful eating to find your set point. There is a time and a place for every food. Crowd out the snack foods with healthy choices. Food is not moral. It doesn’t make you a good or bad person for eating it. A big part of your health journey is appreciating your body, learning to listen to your body, and understanding your motive. Do not go to the party hungry! Be prepared and honor your hunger. Be mindful of how you start and end your day. Drink a glass of water upon waking and never have coffee on an empty stomach. Think of exercise as movement instead, and use it to manage stress. When we slow down and breathe and find time for joy in our life, it helps us be more present and in tune with our bodies. Get lost in a good book! The 6 Pillars of Health are: Nutrition, hydration, movement, sleep, stress and joy/gratitude. ::::::: Interested in Connecting with Gina? Here are some links: Website -  Instagram Membership Site - working on improving this too but for now I'm keeping the workouts going eBook - this is my Back to Basics Recipe & Prep Guide which is full of tips, resources, templates - grocery lists, pantry staples, menus - and recipes ::::::: Loving this podcast? Please subscribe! Head over to iTunes and leave a review so the Let’s Slow Down message can spread to those who need to hear it. Join Let’s Slow Down on Instagram:  instagram.com/letsslowdown2023

Welcome back to Let’s Slow Down!  Episode 7 already, it’s hard to believe. I hope you’ve been enjoying the podcast so far and getting value out of the episodes. As I’m winding down the first month of the show I’d love your input. What have you liked the best? What topics do you want to hear about?  Please DM me on Instagram or you can email enjoylifemore2023@gmail.com - I would love to hear from you. And, I have another small request. If you’re enjoying this show, can you please take a minute to submit a review on apple? That is how the powers that be recognize a strong show, so it’s very important for a new podcast like mine. I’ll be hosting some fun little review raffles soon, so if you write one take a screenshot before you submit it and DM me. Thanks guys! On today’s show: Living a Fearless and Creative Life  I’m talking to Maya Gutierriez all the way from the San Francisco Bay Area. Maya is the host of the Fearlessly Divine podcast, which she created to inspire you to fearlessly live your most authentic and best life. Her hope is to create an uplifting and supportive community through meaningful discussions with her guests. You can find Maya @mayaohgee Or at mayagutierrezconsulting.com Some highlights of our discussion were: The power nature: can help us connect with our inner voice almost like a meditation practice, and it can ground us and change our mood in an instant To take it easy on yourself and remember you’re human. Not perfect. Give yourself the same grace and compassion that you’d give a friend When we’re kinder to ourself, we’re kinder to everyone around us! Loving this podcast? Please subscribe! Head over to iTunes and leave a review so the Let’s Slow Down message can spread to those who need to hear it. Join Let’s Slow Down on Instagram:  instagram.com/letsslowdown2023

Ever wish you could just be where your feet are? Be so present that you can truly experience what is going on that very moment? Join me and my guest, Lianne McAughey of The Spiritual Shiftworker Podcast as we talk about how to live mindfully each and every day. Highlights of the Show: -Learn to see the patterns in your thinking -It’s okay to shift. It’s okay to do something different -It takes intention to live in the now -Asking for help and communicating is hard at first but it’s the key to finding harmony -Stop living on autopilot and see what you’re missing -Benefits of meditation bring such clarity and focus -By slowing down you can actually be more productive -The small shifts in our life sometimes result in the biggest reward Quotes by Lianne McAughey: “No one else on this earth is responsible for my happiness.” “Be where your feet are.” “Stop living on autopilot to see what you're missing.” Find Lianne on IG @liannemcaughey The Spiritual Shiftworker Podcast  Loving this podcast? Please subscribe! Head over to iTunes and leave a review so the Let’s Slow Down message can spread to those who need to hear it. Join Let’s Slow Down on Instagram:  instagram.com/letsslowdown2023

It is my absolute pleasure to host author Fiona Ferris on today’s episode! I am a huge fan of her books and was so excited to have an opportunity to talk with her. We covered a lot during our discussion, here are some highlights: -Using writing to calm a busy mind -The impact our outside world has on our inside world -Living intentionally in our home to create an environment that calms a busy mind -Embracing a positive mindset and remembering we are creators of our own life -Focusing on the bigger picture in the day to day -If you don’t like something in your life, you can change it -Ask yourself what you stand for and value, because knowing those answers offers clarity -Make self development enjoyable -Decluttering creates a peaceful environment -Surround ourselves with the things we love -Music can change your energy -Schedule in time to rest -Don’t leave YOU until the end -Getting up early so you can move slowly and enjoy the peaceful morning hours -Try embracing a European lifestyle to slow down and enjoy things like food & family more Quotes by Fiona Ferris: “I believe a positive mindset contributes to our wellbeing and that each of us has the brilliant opportunity to create our own incredible life.” “What are the things you find beauty in? What are the things you enjoy and find value in? Lean towards those.” “Make life fun. Encourage and inspire yourself to live in a better way without being prescriptive.” “Life is not meant to be a hard slog - we’re allowed to have fun along the way!” Where to find Fiona Ferris: http://www.howtobechic.com/ https://www.facebook.com/FionaFerrisAuthor https://www.instagram.com/fionaferrisnz/ Loving this podcast? Please subscribe! Head over to iTunes and leave a review so the Let’s Slow Down message can spread to those who need to hear it. Join Let’s Slow Down on Instagram:  instagram.com/letsslowdown2023

This episode is about living an authentic life and making decisions based on what we need and want rather than what society dictates. Kristina Driscoll, host of the She's Brave Podcast, joins me for a conversation about: -choosing the path less taken -feeling overwhelmed when bombarded by social media -how more isn’t always better -finding clarity in decluttering -asking for help “We need space in order to allow things in our life, and the only way we get it is by slowing down.” -Kristina Driscoll “As we get older, we get to this point where we feel guilty if we’re not constantly working.” -Annemarie Stolting Find Kristina on IG: Kristina Driscoll - She's Brave  Let’s Slow Down on Social: Let's Slow Down on IG Let's Slow Down on FB

Today I am joined by my best friend of 30+ years, Ronnie Filippatos Fernandez. Ronnie is an elementary school teacher in NYC and mother to two toddlers. Ronnie graciously allowed me to practice interviewing her, and I loved our conversation so much I had to share. Topics discussed are: -savoring moments with infants and toddlers -seeking professional/family life balance -sacrifices worth making -professional pauses -time management -everything in moderation Follow Let's Slow Down on Social: https://instagram.com/letsslowdown2023/ https://www.facebook.com/letsslowdown2023 “When one door closes another opens but all too often there is a long hallway in between.” -Rick Jarow quote shared by Ronnie

Host Annemarie Stolting explains her "why" behind starting the podcast "Let's Slow Down." Fed up with feeling too busy and overwhelmed by the many demands of everyday life, Annemarie set out to reclaim her time and energy and start living life on her own terms. Her hopes are to create a community that supports slower living and host meaningful discussions on the topic. Follow along on Social: https://www.instagram.com/letsslowdown2023/ https://www.facebook.com/letsslowdown2023

*This interview was recorded in November 2022 Today I am joined by Sue Murphy, educator, mother and founder of Mindful and Empowering Kids. This is an organization that empowers children using yoga, mental & physical fitness, along with breathing and mindful activities to teach social and emotional intelligence while strengthening and calming their bodies. Learn more at: 3tobemekids Additional topics covered in this episode are: -how empowering children creates confident adults -foundational skills we all need to be our best selves and communicate clearly to prosper -how therapy can help us to build coping skills -getting out of the “rat race” -ways to navigate overwhelm and burn out -meditation as a form of rest -the importance of modeling how to be healthy to our children -not all skills produce tangible results You can find Sue on IG at https://instagram.com/mindful_and_empowering_kids Follow Let's Slow Down on Social: https://www.instagram.com/letsslowdown2023/ Let's Slow Down on Facebook https://www.facebook.com/letsslowdown2023 Quotes: “Throw the word “should” out!!!!” -Sue Murphy “Nobody sees a flower really; it is so small. We haven’t time, and to see takes time - like to have a friend takes time.” -Georgia O’Keefe shared by Sue Murphy