Wellness for You
By Toni Gonzalez
Wellness for you is about helping First Responders with daily, mindful, stress management tips.
I have been a police officer for 25 years and I know how stress affects us. Stress can pile up and cause some serious issues. That is the reason I decided to make stress relieving for first responders my passion. I share tips, meditations, breathing techniques and more. Stay safe friends. Please like, share, & like. Please don't forget to hit the star to favorite this podcast.
Episode 258: Finding that thing.
Episode 258: Finding that thing.
Wellness for You Jul 13, 2022
00:00
03:04
Episode 258: Finding that thing.
Episode 258: Finding that thing.
Finding what helps you get through it is what I’m talking about. It could be a book, a class, a podcast. Whatever you choose, do it for you. Stay safe💙🌻
Jul 13, 202203:04
Episode 257: coming back
Episode 257: coming back
No matter what happens in life, keep moving forward, take time to reset, and start over. Stay safe friends.
Jun 28, 202204:50
Episode 256: Bringing it back to your stress style.
Episode 256: Bringing it back to your stress style.
Do you know your stress style? Listen up and check out the other episodes on this!!! Stay safe friends.
Apr 25, 202205:18
Episode 255: Your amazing body
Episode 255: Your amazing body
Self-care, and doing something daily can make a difference. Stay safe.
Apr 11, 202206:05
Episode 254: Day 91 Focus and meditation
Episode 254: Day 91 Focus and meditation
Light your favorite candle and try this out. Stay safe friends
Apr 10, 202202:05
Episode 253: Day 90
Episode 253: Day 90
You know what’s best for you. Give yourself some self-care daily.
Apr 08, 202202:23
Episode 252: Day 89 Say something nice
Episode 252: Day 89 Say something nice
It’s nice to receive compliments but what you say to yourself is good too.
Apr 08, 202201:56
Episode 251: Day 88 Shake it off
Episode 251: Day 88 Shake it off
More tips and self care on relieving stress. Get up and shake it off. Stay safe
Apr 08, 202202:14
Episode 250: Day 87 cooking and meditating
Episode 250: Day 87 cooking and meditating
Make some food, nourish your body and soul. Stay safe
Apr 08, 202202:23
Episode 249: Day 86 Object meditation
Episode 249: Day 86 Object meditation
You can focus on an object or have one in your mind and close your eyes. Stay safe friends
Apr 08, 202202:22
Episode 248: Day 85
Episode 248: Day 85
Mindfulness in your life with some tips. Taking it way back. Stay safe
Apr 04, 202204:42
Episode 247: Day 84 Support is available.
Episode 247: Day 84 Support is available.
Take time to figure out who to have in your corner. Stay safe.
Mar 29, 202205:38
Episode 246: Day 83 Mindlessness is ok
Episode 246: Day 83 Mindlessness is ok
Seize these moments as opportunities for congratulation. The little pocket book of mindfulness by Anna Black
Mar 29, 202202:27
Episode 245: Day 82
Episode 245: Day 82
Gratitude can help change how you feel.
Mar 29, 202206:35
Episode 244: Day 81
Episode 244: Day 81
Do something today. This will definitely give you some energy.
Mar 23, 202201:35
Episode 243: Day 80
Episode 243: Day 80
Try the tree pose and see how you feel.
Mar 23, 202202:19
Episode 242: Day 79 Stop everything
Episode 242: Day 79 Stop everything
Stop everything and give yourself a breath.
Mar 23, 202202:43
Episode 241: Day 78 Release stress with a pose
Episode 241: Day 78 Release stress with a pose
The Half-moon pose is one I like to do and quick to do. Stay safe
Mar 23, 202201:24
Episode 240: Day 77 Be kind to yourself
Episode 240: Day 77 Be kind to yourself
Daily practice and finding your thing is super helpful.
Mar 23, 202204:16
Episode 239: Day 76 HIIT workout
Episode 239: Day 76 HIIT workout
Movement is a great way to relieve stress. Try it out. Stay safe friends.
Mar 23, 202202:44
Episode 238: Day 75 Red light
Episode 238: Day 75 Red light
It’s more than just a game. You can use it to breathe and relax.
Mar 23, 202201:50
Episode 237: Day 74 write it down
Episode 237: Day 74 write it down
Purging your thoughts is a great way to relieve stress. Stay safe
Mar 15, 202202:24
Episode 236: Day 73 watch your breath
Episode 236: Day 73 watch your breath
This is something truly gifted to us. Inhale and exhale. Stay safe friends. 100 Ways to Calm.
Mar 14, 202202:21
Episode 235: Day 72 Be grateful for yourself
Episode 235: Day 72 Be grateful for yourself
Stop and think of how awesome you are.
Mar 14, 202202:01
Episode 234: Day 71 Red light relax
Episode 234: Day 71 Red light relax
Taking time to be present and using these moments to relax.
Mar 14, 202203:07
Episode 233: Day 70 Who is with you?
Episode 233: Day 70 Who is with you?
We often take thoughts into areas where we could’ve e relaxing. Stay safe
Mar 14, 202202:53
Episode 232: You are ENOUGH
Episode 232: You are ENOUGH
Start out with this daily. Stay safe.
Mar 14, 202201:52
Episode 231: Day 68 Finding your space
Episode 231: Day 68 Finding your space
Find a breathing space and relax.
Mar 14, 202202:02
Episode 230: Day 67 Laugh it out
Episode 230: Day 67 Laugh it out
Laughing is truly medicine. Find some funny videos and laugh it out.
Mar 14, 202202:11
Episode 229: Day 66 Picture yourself there.
Episode 229: Day 66 Picture yourself there.
You know those amazing pics you took. Let’s use them to relax. Stay safe.
Mar 14, 202202:38
Episode 228: Day 65 slow it down
Episode 228: Day 65 slow it down
Slowing down does not mean you aren’t going for it. It just gives you time to focus on you. Stay safe.
Mar 14, 202202:37
Episode 227: Day 64 Breathe and masssge
Episode 227: Day 64 Breathe and masssge
Massaging your organs with your breath. Who would have thought! Stay safe friends
Mar 14, 202202:34
Episode 226: Day 63 Set up for sleep
Episode 226: Day 63 Set up for sleep
Make sure you are making your sleeping area sleep friendly. Stay safe.
Mar 14, 202201:53
Episode 225 : Day 62
Episode 225 : Day 62
Checking in with yourself early in the morning. Using your breaths and releasing stress.
Mar 04, 202202:14
Episode 224: Day 61
Episode 224: Day 61
Squeeze your stress away with this tip. https://youtu.be/GYFLCUtG2ps
Mar 04, 202202:13
Episode 223: Day 60
Episode 223: Day 60
Drink some cold water for a quick pick me up and relieve stress.
Mar 04, 202202:39
Episode 222: Episode 59
Episode 222: Episode 59
Breathing supplies your body with the oxygen it needs. 100 days of calm by Amy Leigh Mercree
Mar 02, 202203:47
Episode 221: Day 58 gratitude meditation
Episode 221: Day 58 gratitude meditation
I love sharing different tips and things that have helped me. This is one from My pocket meditations by Meera Lester. Stay safe friends.
Feb 28, 202203:19
Episode 220: Day 57
Episode 220: Day 57
Do something daily.
Feb 28, 202202:55
Episode 219: Day 56
Episode 219: Day 56
Be the best version of yourself. You don’t have to be like everyone else.
Feb 25, 202202:20
Episode 218: Day 55
Episode 218: Day 55
Starting your day out with something for yourself. It’s key in relieving stress. Stay safe.
Feb 25, 202203:06
Episode 217: Day 54
Episode 217: Day 54
Letting go sometimes allows for other things to come in.
Feb 25, 202202:47
Episode 216: Day 53
Episode 216: Day 53
A little positivity goes a long way. This is how I do it.
Feb 25, 202202:51
Episode 215: Day 52
Episode 215: Day 52
Did you just say a bad word?
Feb 23, 202201:37
Episode 214: Day 51
Episode 214: Day 51
That songs are repeat!!! That’s ok.
Feb 23, 202201:12
Episode 213: Day 50
Episode 213: Day 50
Go somewhere new.
Feb 23, 202203:25
Episode 212: Day 49
Episode 212: Day 49
Do something daily. Stay safe.
Feb 19, 202204:24
Episode 211: Day 48
Episode 211: Day 48
Your breath it’s where it’s at.
Feb 18, 202204:56
Episode 210: Day 47
Episode 210: Day 47
It all starts with you. Stay safe
Feb 18, 202204:50
Episode 210: Happy Valentine’s Day
Episode 210: Happy Valentine’s Day
It’s a perfect day for you. Yes let’s get started. Stay safe friends.
Feb 14, 202203:58
Episode 209: Day 45
Episode 209: Day 45
Daily stress relieving tips.
Feb 14, 202202:01
Episode 208: Day 44
Episode 208: Day 44
Daily tips to relieve stress
Feb 14, 202202:45
Episode 207: Day 43
Episode 207: Day 43
Stay safe friends.
Feb 12, 202202:45
Episode 206: Day 42
Episode 206: Day 42
Stop thinking to relieve stress.
Feb 11, 202202:32
Episode 205: Day 41
Episode 205: Day 41
Start your lists out with you.
Feb 10, 202202:38
Episode 205: Day 40
Episode 205: Day 40
Watch a sunrise or two.
Feb 10, 202202:04
Episode 204: Day 39
Episode 204: Day 39
Go hiking and explore nature.
Feb 10, 202202:28
Episode 203: Day 38
Episode 203: Day 38
Stretching is a great way to relieve tension and stress.
Feb 10, 202202:30
Episode 202: Day 38
Episode 202: Day 38
Writing it down.
Feb 10, 202202:06
Episode 202: Day 37
Episode 202: Day 37
Asking for support is not assign of weakness. Stay safe.
Feb 10, 202202:51
Episode 201: Day 36
Episode 201: Day 36
Have a good food plan to avoid more stress.
Feb 10, 202203:26
Episode 200: Day 35 appreciating nature
Episode 200: Day 35 appreciating nature
It’s cold here but that doesn’t mean you can’t get in your car and still enjoy it. Stay safe friends.
Feb 05, 202201:58
Episode 199: Day 34 5-4-3-2-1
Episode 199: Day 34 5-4-3-2-1
Jump into action with this great tip.
Feb 04, 202202:05
Episode 198: Day 33
Episode 198: Day 33
You can do something daily to relieve your stress. Stay safe.
Feb 02, 202202:59
Episode 197: Day 32
Episode 197: Day 32
More tips to share this year. Stay safe
Feb 02, 202204:33
Episode 196: Day 31 Mindful driving. Is that a thing?
Episode 196: Day 31 Mindful driving. Is that a thing?
I use this time in my car to think, breathe, and relax. Yes…relax. Stay safe friends.
Jan 31, 202203:26
Episode 195: Day 30
Episode 195: Day 30
This episode is about digestion and how to help when you are on the go. Stay safe
Jan 31, 202203:19
Episode 194: Day 29 Healthy eating
Episode 194: Day 29 Healthy eating
Just few tips. Stay safe.
Jan 29, 202203:19
Episode 193: Day 28. Let’s get moving.
Episode 193: Day 28. Let’s get moving.
A few steps is all it takes. Stay safe friends.
Jan 29, 202203:18
Episode 192: Day 27: This is one of my favorite tea blends
Episode 192: Day 27: This is one of my favorite tea blends
I love sipping on tea to relax with the right blend. Stay safe
Jan 28, 202201:46
Episode 191: Day 26
Episode 191: Day 26
Stress can affect your digestion. Here’s a tip on improving it. Stay safe
Jan 27, 202202:46
Episode 190: Day 25 of 365 days of tips.
Episode 190: Day 25 of 365 days of tips.
Run or walk up some stairs to get an energy boost and relieve stress. Stay safe friends💙🌻
Jan 25, 202203:33
Episode 189: Day 24
Episode 189: Day 24
Setting an intention. Start today. Stay safe friends.
Jan 25, 202202:39
Episode 188: Day 23 of 365 tips to help relieve stress
Episode 188: Day 23 of 365 tips to help relieve stress
I love drinking tea and it so easy to do. Stay safe friends
Jan 23, 202202:57
Episode 187: Day 22
Episode 187: Day 22
Do something today for yourself. Stay safe💙🌻
Jan 22, 202203:00
Episode 186: Day 21 Unplug
Episode 186: Day 21 Unplug
Unplugging seems so scary but trust me it’s so worth it. Try it. Leave me a message. Stay safe friends.
Jan 21, 202204:02
Episode 185: Day 20 of one year of tips.
Episode 185: Day 20 of one year of tips.
Stay safe friends.
Jan 20, 202203:05
Episode 184: Day 19
Episode 184: Day 19
Meditation and taking care of yourself. Stay safe💙🌻
Jan 19, 202203:10
Episode 183: Day 18 Release with a bend.
Episode 183: Day 18 Release with a bend.
The five minute calm book gad many amazing tips that can help you relieve your stress. Stay safe.
Jan 18, 202203:47
Episode 182: Day 17
Episode 182: Day 17
Do something daily to relieve your stress.
Jan 17, 202202:46
Episode 181: Day 16
Episode 181: Day 16
Stay safe
Jan 17, 202203:11
Episode180: Day 15 Forgiveness
Episode180: Day 15 Forgiveness
It’s something you deserve. Don’t be so hard on yourself. Stay safe.
Jan 16, 202203:56
Episode 179: Day 14
Episode 179: Day 14
Here’s a great way to reset. Stay safe friends.
Jan 15, 202201:53
Episode 178: Day 13
Episode 178: Day 13
Find time for yourself daily.
Jan 13, 202202:10
Episode 177: Redirect it. Stress that is.
Episode 177: Redirect it. Stress that is.
You’ve got this. Stay safe.
Jan 12, 202202:07
Episode 176: Day 11
Episode 176: Day 11
Here’s another tip to help relieve your stress.
Jan 11, 202203:46
Episode 175: Day 10
Episode 175: Day 10
Don’t forget to do something daily. Stay safe friends 💙🌻
Jan 11, 202204:05
Episode 174: Day 9 Being present
Episode 174: Day 9 Being present
Being present is hard when it’s all going crazy. I share a tip and exercise. Stay safe friends 💙🌻
Jan 09, 202204:19
Episode 173: Day 8 Support
Episode 173: Day 8 Support
You don’t have to do it alone and you certainly don’t have to have all the answers. Asking for support is okay. Stay safe friends.
Jan 09, 202202:49
Episode 172: Day 7 Walk it out.
Episode 172: Day 7 Walk it out.
This tip is SUPER easy to do. You’ve got this. Stay safe friends💙🌻
Jan 07, 202203:57
Episode 171: Day 6 Laugh a little or a lot.
Episode 171: Day 6 Laugh a little or a lot.
I love laughing and you should too. It’s such a great way to relieve stress. Watch a movie, laugh with a friend, and let it all out. Stay safe friends.
Jan 07, 202200:46
Episode 170: Try this pose and get a stretch as well.
Episode 170: Try this pose and get a stretch as well.
This yoga pose is one of my favorites. It’s easy to do and you can use your breath work to help relieve stress. Stay safe friends.
Jan 05, 202204:17
Episode 169: Day 4 of 365 days of stress relieving tips💙
Episode 169: Day 4 of 365 days of stress relieving tips💙
What you say to yourself is powerful! Words are powerful so choose them carefully. Stay safe friends.
Jan 04, 202204:17
Episode 168: Day 3
Episode 168: Day 3
This one is super easy and all you need is yourself. Very grounding and one can do anywhere. Stay safe friends.
Jan 03, 202202:20
Episode 167: Day 2 of one year of tips.
Episode 167: Day 2 of one year of tips.
Here’s another tip in this year of amazing tips I plan to share with you. Part of starting is just giving it a chance. Having an open mind. Stay safe friends💙🌻
Jan 02, 202207:12
Episode 166: Starting out 2022
Episode 166: Starting out 2022
Happy New Year. 2022 is here and so are more tips to relieve stress. This year I am going to take you through daily tips, ideas, and more to help relieve your stress. I am excited to be on this journey with you. Stay safe friends💙
Jan 01, 202205:24
Episode 165: Bringing it back to the breath.
Episode 165: Bringing it back to the breath.
A few exercises and reminders to get us back into it. Stay safe💙🌻
Dec 13, 202105:54
Episode 164: Stop and do this now.
Episode 164: Stop and do this now.
Taking care of yourself never gets old. After all you are the most important person. Please do something daily to relieve your stress. Stay safe friends.
Dec 09, 202105:52
Episode 163: Are You Locked up?
Episode 163: Are You Locked up?
How you are breathing affects everything. Working on ways to strengthen your diaphragm is what I learned from Dr. Belisa VRANICH. Join me this week and every week on breathing better. Stay safe friends.
Nov 22, 202105:08
Episode 162: It’s around you.
Episode 162: It’s around you.
Support is all around you. It looks differently for all of us and that’s ok. Please like, share, and subscribe. Stay safe friends💙🌻
Oct 17, 202104:18
Episode 161: Life changing find
Episode 161: Life changing find
What if breathing better could change your life? This was the question that was posed to me and it changed my life. I have many stories as to how my breathing has been better, but the stories that mean the most to me are from the people who told me it made them feel better. I would love the opportunity to help you. You can email me at itsmetoni@itsmetoni.com. The book that started it all is Breathe by Dr. Belisa Vranich https://amzn.to/2YEKd1S.
Stay safe friends.
Oct 11, 202105:28
Episode 160: In silence.
Episode 160: In silence.
Sitting in silence can a great way to meditate and also find some answers. Stay safe friends 🌻💙
Sep 27, 202104:44
Episode 159: Slowing it down. Some You time. You deserve it.
Episode 159: Slowing it down. Some You time. You deserve it.
Take some time today for yourself. You’ve done so much. Take some time off. Stay safe friends💙🌻
Aug 29, 202104:55
Episode 158: International Relaxation Day.
Episode 158: International Relaxation Day.
So excited to share this day with you all. Carl has a great offer for the next few days. Make sure to sign up and get your hands on this AMAZING music https://linktr.ee/wellnessforyou
Aug 15, 202105:46
Episode 157: Moving with your breath
Episode 157: Moving with your breath
Have you noticed that at times you hold your breath? How about thinking the only time you can focus on your breath is when you are sitting? I share a few tips with you here. Stay safe friends💙🌻
Aug 09, 202104:40
Episode 156: Music, meditation and a combination.
Episode 156: Music, meditation and a combination.
How do you feel stress in your body? I talk about the different styles, some tips, and more. Stay safe friends💙🌻
Jul 12, 202105:42
Episode 155: The body is where it’s at.
Episode 155: The body is where it’s at.
So excited to add more tips and longer access in the group. I am sharing that in this episode. Stay safe friends.
Jul 05, 202106:58
Episode 154: The beauty of your body.
Episode 154: The beauty of your body.
Our body gives us signs. We must listen to it. Dr. Eva Selhaub talks about this in her book, https://amzri.to/3qw334R. This week I will share tips, resources and more at Mindfulness for First Responders. Stay safe 💙🌻
Jun 28, 202106:06
Episode 153: Carl Bartlett Jr. Interview
Episode 153: Carl Bartlett Jr. Interview
I had the pleasure of speaking to Carl about his music, the benefits of music and how easy it is to do. Carl’s music is available on his website https://serenenewyousax.com/. Stay safe friends.
Jun 14, 202125:13
Episode 152: Do it your way.
Episode 152: Do it your way.
It’s okay to do it your way. It doesn’t have to look like everyone else’s way. For more inspiration check out Gabrielle Bernstein’s book, Miracles Now. Stay safe friends.
Jun 06, 202104:20
Episode 151: Freeing thoughts
Episode 151: Freeing thoughts
This practice is a great one and it helps with relieving stress. The Stress Management Handbook by Eva Selhaub, MD. Stay safe friends.
May 24, 202105:50
Episode 150: Do it for yourself.
Episode 150: Do it for yourself.
Taking care of yourself is super important and by starting your day out with YOU. It makes a huge difference. Stay safe friends.
May 20, 202103:59
Episode 149: Redirecting stress
Episode 149: Redirecting stress
Feeling stressed? Get up and move. This will help redirect it. Stay safe friends
Apr 25, 202105:26
Episode 148: It’s whatever you want it to be.
Episode 148: It’s whatever you want it to be.
Meditation and breathing are my favorite ways to relieve stress. You can do this too but it doesn’t have to be my way. You can make it your own style. Stay safe friends💙🌻
Apr 17, 202104:58
Episode 147: Sitting in silence.
Episode 147: Sitting in silence.
This is something that has helped me so much abs it’s a great way to relieve your stress. Stay safe friends.
Mar 29, 202108:17
Episode 146: Monday’s tip.
Episode 146: Monday’s tip.
I can’t stop sharing these tips with you. Why not share something that can help you or make it easier. Stay safe friends.
Mar 15, 202107:00
Episode 145: Are you listening?
Episode 145: Are you listening?
We often ignore signs and we often feel like asking for help means we are weak. Not true. Asking for help is a sign of strength. Stay safe friends.
Mar 10, 202103:26
Episode 144: Feeling stress in your body.
Episode 144: Feeling stress in your body.
How do you relieve your stress? Do you know what your stress style is? If you don’t that’s ok. I share some tips here if you feel stress in your body. Stay safe friends.
Mar 08, 202107:11
Episode 143: Your thoughts.
Episode 143: Your thoughts.
I often feel like these can stop us from moving forward. I share a tip or two. Stay safe friends.
Mar 04, 202104:27
Episode 142: Linking stress with food and breathing.
Episode 142: Linking stress with food and breathing.
I didn’t always think that stress had anything to do with how I felt, let alone link it to my stomach issues. I share some information from Dr. Belisa Vranich’s book Breathe and more. Stay safe friends 💙🌻
Feb 23, 202107:09
Episode 141: Winning with music 🎶
Episode 141: Winning with music 🎶
Listening to music is one of the easiest ways to feel better and release stress. Though you’ve heard it before, this is a great reminder to use it. Stay safe friends 💙🌻👮🏻♀️
Feb 17, 202105:19
Episode 140: Time to check-in
Episode 140: Time to check-in
It’s so important to listen to your body. Seriously, listen to what it’s telling you. I will be talking about all the things we can do and the resources available to you. Stay safe friends.
Jan 31, 202102:41
Episode 139: Benefits of using your breath
Episode 139: Benefits of using your breath
In this episode I talk about using your breath to help you relieve stress and also to meditate to focus on you. Stay safe friends.
Jan 25, 202108:58
Episode 138: My daily meditation
Episode 138: My daily meditation
I often worry about things I can’t control. That is why I created this meditation for myself to help release it. Stay safe friends 🌻💙👮🏻♀️
Jan 16, 202103:32
Episode 137: Catching your breath
Episode 137: Catching your breath
Stuck in traffic? Having a day? No problem. Try this. Stay safe friends.
Jan 14, 202102:26
Episode 136: Loss and focus
Episode 136: Loss and focus
This is tough one and not talking about it doesn’t make it go away. I am sharing how I focus on certain things to help me deal with loss. Stay safe friends.
Jan 05, 202102:58
Episode 135: Get up and move today
Episode 135: Get up and move today
This week I’m talking about one of my favorite books that has helped me jump into action with a simple technique. Stay safe friends🌻💙
Dec 27, 202006:08
Episode 134: Carry this with you.
Episode 134: Carry this with you.
You know those pictures you took while on vacation! Yes those pics. I want you to carry them with you to help you relieve your stress. I’m going to share tips this week st Mindfulness for First Responders and I am sharing one Quick tip today. Stay safe friends💙🌻
Dec 07, 202004:06
Episode 133: Thanksgiving week
Episode 133: Thanksgiving week
Gratitude can shift your mood. Really it can. I share my favorite way to do this and more this week. Stay safe 🌻💙
Nov 23, 202005:05
Episode 132: Wellness Guide week 3
Episode 132: Wellness Guide week 3
This week I am asking you what are you doing for yourself. No really this is a good question. It’s easy to do things for everyone else and skip what we need. Make sure you list the things you want to do DAILY, and do at least one. Stay safe friends.
Nov 10, 202005:15
Episode 131: Wellness Guide & tips
Episode 131: Wellness Guide & tips
I am sharing some tips from the Mindfulness for First Responders group. It’s always about you and wellness. It really is!!! The wellness guide I created is the focus for the next few weeks to help focus on taking better care of yourself. Stay safe friends.
Nov 04, 202010:01
Episode 130: Interview with Retired Det. Dave
Episode 130: Interview with Retired Det. Dave
Each person has a reason, a story, something that takes them to a place. Listen to this amazing story and the power to overcome obstacles. Thanks Dave.
Oct 27, 202057:40
Episode 129: Retired Detective Pam
Episode 129: Retired Detective Pam
Each story is filled with experience, and the time that went into a career that touched many lives. Love this lady. She’s good at what she does. Thanks Pam💙🌻
Oct 20, 202036:23
Episode 128: Being aware
Episode 128: Being aware
Noticing how you are feeling and doing something to feel better. Please do something daily to relieve your stress. Stay safe friends💙🌻
Oct 15, 202005:44
Episode 127: Interview with Retired Capt. Jerry
Episode 127: Interview with Retired Capt. Jerry
Jerry gave many years of his life to recruits, his officers and his family. An amazing man and mentor. Thanks Jerry.
Oct 14, 202053:33
Episode 126: Interview with Retired Sgt. Frank
Episode 126: Interview with Retired Sgt. Frank
It was great talking to Frank about the job and going down memory lane. He shared great advice but the one that resonated with me was driving home, decompressing and releasing the days stress in the car. Stay safe friends.
Oct 06, 202001:45:04
Episode 125: Interview with Detective Sgt. John
Episode 125: Interview with Detective Sgt. John
It doesn’t matter how many years have passed, the memories of the job live in us. This interview was real, raw, and from the heart. Through our technical difficulties we were able to connect. Thank you so much for all your years of service. Stay safe friends.
Oct 01, 202043:05
Episode 124: Sleep and gratitude.
Episode 124: Sleep and gratitude.
I share a tip that is super easy to do and can help you fall asleep. As always please get checked out by your doctor to make sure there’s nothing going on. Stay safe friends💙🌻
Sep 28, 202007:29
Episode 123: Retired Det. Scott
Episode 123: Retired Det. Scott
Our health and this job is a serious subject. Scott talks about the job, his experience with his health and great advice. Stay safe friends.
Sep 25, 202046:52
Episode 122: A Quick Reminder.
Episode 122: A Quick Reminder.
Times can be tough especially now. It’s important to take time to relieve your stress. Please do something daily. Stay safe 💙🌻
Sep 18, 202009:12
Episode 121: A talk with Lt. John
Episode 121: A talk with Lt. John
A career full of triumphs, crazy days, and struggle. Lt. John was honest about the things he dealt with and how this job had something to do with it. Please do something daily friends. Stay safe💙🌻
Sep 15, 202051:35
Episode 120: Retired Lt. Tom Shea.
Episode 120: Retired Lt. Tom Shea.
20 years in law enforcement and a veteran. The insight and solutions are worth a listen. A great man and he is a published author, 115 Proven Ways to Dramatically Improve your agency, your officers & your leadership available on Amazon.com. Stay safe friends. Please like, share, & subscribe💙🌻
Sep 08, 202056:47
Episode 119: Dealing with difficult people, tips, and more
Episode 119: Dealing with difficult people, tips, and more
Difficult people come in different shapes, sizes, and any job. This happens to us all. I share tips, strategies, and more this week. Please do something daily to relieve your stress. Stay safe friends. Don’t forget to tune into Mindfulness for First Responders for daily inspiration. 💙🌻
Sep 07, 202006:05
Episode 118: Interview with Retired Lt. Charlie
Episode 118: Interview with Retired Lt. Charlie
Life takes us on different journeys in law enforcement but the end goal is the same. To protect and serve. Thank you Charlie for all your years of service. https://eastcoastprotectionservices.com/
Sep 02, 202038:02
Episode 117: Interview with Retired Det. Sgt. Juan
Episode 117: Interview with Retired Det. Sgt. Juan
Life in this job can be hectic. Juan talks about what he did, how he talked about it and what helped him. He’s a great man and it was an honor talking to him. Please reach out to On Time Driving if you are in the Tri-state area. Stay safe friends.
Aug 26, 202052:01
Episode 116: What are you saying to yourself?
Episode 116: What are you saying to yourself?
Stress is not only caused by what we do daily. It is also caused by what we say. Our internal dialogue. This week I will be sharing tips, facts, and other things to help is deal with stress. Please do something daily to relieve your stress. Stay safe 💙🌻
Aug 24, 202005:23
Episode 115: Take a picture with you.
Episode 115: Take a picture with you.
This week I’m sharing another tip on helping you reduce your stress. This one is super easy and you are probably already doing it. Please do something daily to relieve your stress. Stay safe out there.
Aug 17, 202005:32
Episode 114: Dancing & Moving your body to help relieve your stress.
Episode 114: Dancing & Moving your body to help relieve your stress.
This week I am sharing tips and information on the benefits of moving your body. You can dance, walk, run, or do whatever you want. Stay safe friends.
Jul 29, 202004:35
Episode 113: Write these down.
Episode 113: Write these down.
This week I am sharing ways to not only relieve your stress but also ways to help you being the focus back to you. I love how easy these are to do and you can do them anywhere. Stay safe friends.
Jul 20, 202007:01
Episode 112: Letting go of regret.
Episode 112: Letting go of regret.
This week I share some tips on releasing regret and a few other tips. Please do something daily to relieve your stress. Stay safe friends.
Jul 06, 202007:13
Episode 111: It’s been tough. How are you?
Episode 111: It’s been tough. How are you?
It’s not easy asking for help or talking about how you feel. Though it isn’t easy, I want to encourage you to talk it out and don’t do it alone. Please do something daily to relieve your stress. Stay safe friends.
Jun 22, 202006:48
Episode 110: My method of relaxing.
Episode 110: My method of relaxing.
I use this method to help me focus and purge those feelings that got me stressed. Please remember to reach out and ask for help if you need it. No shame in that at all. Stay safe friends.
Jun 15, 202005:27
Episode 109: Planning your stress relief
Episode 109: Planning your stress relief
This week I am talking about passion planning, relieving your stress and more. Remember to schedule your physicals and I want to share these great resources 1-866-COP2COP & 1-800-COPLINE. https://Amzn.to/3eV247a. Stay safe💙
Jun 08, 202006:04
Episode 108: Task #1...You!
Episode 108: Task #1...You!
This week I’m talking about how to get you focused on doing things for yourself to help you relieve your stress. Stay safe.
Jun 01, 202006:03
Episode 107: Is stress messing with your gut?
Episode 107: Is stress messing with your gut?
Stress...it does something to your body. It does something to your stomach. Man do I know it. This week I’m talking about tips, different ways to deal with this, and bringing a special guest on. Make sure to head over to Mindfulness for First Responders on Facebook. Stay safe.
May 25, 202006:56
Episode 106: Grab your phone and try this.
Episode 106: Grab your phone and try this.
Taking deep breaths throughout your day doesn’t have to be a tough task. Try this tip and use your breaths to relax. Stay safe out there.
May 19, 202005:33
Episode 105: You can use music to relieve your stress
Episode 105: You can use music to relieve your stress
It’s so easy to create a playlist and to use it daily to help you relieve your stress. I can’t wait to share more tips this week with you. Stay safe friends.
May 04, 202003:36
Episode 104: You must make time for yourself.
Episode 104: You must make time for yourself.
This week I am talking to you about making time for yourself. Yes...it can be difficult at times or make you feel guilty. But it all starts with you. Be safe out there.
Apr 27, 202008:19
Episode 103: You must press pause.
Episode 103: You must press pause.
Every now and then we must be reminded to press pause. This is a quick reminder that you are super important. Stay safe friends.
Apr 19, 202005:33
Episode 102:Mindful eating and stress.
Episode 102:Mindful eating and stress.
Stress can do a number on us. Especially on our good choices and reaching for the easiest choices. Please do something daily for yourself. Stay safe out there💙🙌
Apr 13, 202006:36
Episode 101: This will make you smile.
Episode 101: This will make you smile.
What are you grateful for? If you stop to think of things you are grateful for, it will shift your mood for sure. Try writing down at least 5 things you are grateful for. I share some tips from Awaken your inner fire https://amzn.to/2UWgnAe. Stay safe friends.
Apr 03, 202007:54
Episode 100: This is a great stress relieving tip.
Episode 100: This is a great stress relieving tip.
Exercise can help you feel good and relieve your stress. Being stuck at home doesn’t mean we let stress take over. If you don’t want to leave your house you can find workouts on YouTube. I love popsugar. Check out Mayoclinic.com for more in stress management. Stay safe friends.
Mar 25, 202007:17
Episode 99: Toni & Diana chat about breathing.
Episode 99: Toni & Diana chat about breathing.
Diana Delgado and I talk about how stress affects us, how our breath can help us relieve our stress and a meditation. Stay safe friends.
Mar 21, 202026:41
Episode 98: Supporting our community.
Episode 98: Supporting our community.
This is my Zoom group recording and meeting with Mindfulness for First Responders. It was great to sure tips and support. I shred a meditation from Real world mindfulness for beginners by Brenda Salgado. Please be safe out there.
Mar 20, 202026:41
Episode 97: Take a breath meditation
Episode 97: Take a breath meditation
It’s been a stressful few days for everyone in the world. I want to remind you to take care of yourself. Stop acknowledge whatever you are going through. Take a breath. You can find more meditations in this amazing book Practical Meditations https://Amén.to/2whlSwg. Stay safe friends.
Mar 18, 202002:34
Episode 96: Friday’s check-in and recap.
Episode 96: Friday’s check-in and recap.
I am sharing tips on how to relax and the week’s recap. Please do something daily to relieve your stress. Stay safe out there friends.
Mar 13, 202004:00
Episode 95: Stop And give yourself some credit.
Episode 95: Stop And give yourself some credit.
We are always on the go and reaching for more. Today I ask you to give yourself credit for all you’ve done and take a deep breath. Please do something daily to relieve your stress. Stay safe out there. For more tips check out Breathe Love. Wellness. Kindness. Mindfulness. Inspiration.
Mar 08, 202006:07
Episode 94: Finding your community.
Episode 94: Finding your community.
I often say that if you need support find the people that will help uplift you. That is something that I feel passionately about and that is creating community. Please do something daily to relieve your stress. Stay safe out there.
Mar 02, 202000:01
Episode 93: Listen to music to boost your mood.
Episode 93: Listen to music to boost your mood.
Music has a way of making you feel better. Set you your playlist and get jamming to your favorite songs. Stay safe friends.
Feb 24, 202006:11
Episode 92: Friday’s check-in & Recap
Episode 92: Friday’s check-in & Recap
Reconnect with yourself and find ways to relieve your stress. I share a meditation with you from the Practical Mediration book by Giovanni Dienstmann. Stay safe friends.
Feb 22, 202005:08
Episode 91: Friday’s check-in & Recap
Episode 91: Friday’s check-in & Recap
What are you doing for yourself today? This check-in & recap is all about tips, how to get started, and changing your focus. Stay safe friends.
Feb 14, 202006:54
Episode 90: Meditation and all it’s benefits.
Episode 90: Meditation and all it’s benefits.
I love the benefits of this practice and how easy it is to add to your daily routine. You can always listen to my weekly Alexa flash briefing each week starting on Monday @ Wellness for you. Stay safe friends.
Feb 14, 202006:09
Episode 89: Get moving to relieve your stress.
Episode 89: Get moving to relieve your stress.
I had many excuses as to why I couldn’t get exercise in. Yeah...those were all excuses. Moving your body can help you feel so much better and relieve your stress. I share some tips and a great book. Stay safe friends.
Feb 06, 202003:53
Episode 88: Be kind to yourself
Episode 88: Be kind to yourself
It’s so important to be kind to yourself. Why? Because it all starts with you and you deserve it. Thank yourself and do something daily to relieve your stress. Stay safe friends.
Feb 02, 202003:26
Episode 87: Are you ready for your day?
Episode 87: Are you ready for your day?
Having a plan and being ready for the day can help us relieve our stress. Having your meals ready and healthy snacks can make a huge difference. I wrote a blog about it and you can read it at www.itsmetoni.com. Stay safe friends.
Jan 24, 202005:08
Episode 86: Talking about stress with a First Responder.
Episode 86: Talking about stress with a First Responder.
It was great talking to Sergio and sharing our thoughts on how stress affects us. Stay safe friends
Jan 21, 202033:41
Episode 85: Stress induced habits
Episode 85: Stress induced habits
Our stress can sometimes cause us to reach for things that are unhealthy. We can also do these because we aren’t prepared for the day. I hope these tips help. Stay safe friends.
Jan 20, 202007:13
Episode 84: Do you hold your breath?
Episode 84: Do you hold your breath?
Have you ever noticed how you hold your breath when you are stressed or doing something? I have too. I share some tips, resources, and more in this episode. Take a deep breath and you will feel better. Stay safe friends.
Jan 16, 202002:44
Episode 83 : Releasing stress and anger
Episode 83 : Releasing stress and anger
I use these tips to help me relieve my stress. That is why I am sharing them with you. Grab a coloring books and color away your stress. Stay safe friends.
Jan 13, 202004:57
Episode 82: Using these meditations to relax and your breath.
Episode 82: Using these meditations to relax and your breath.
You don’t have to be in a resort or a yoga studio to relax and find peace. You can do these anywhere. Stay safe friends https://www.verywellmind.com, Meditation for relaxation by Adam O’Neill.
Dec 31, 201905:45
Episode 81: Be kind to yourself
Episode 81: Be kind to yourself
Give yourself a break. Take your time. Do something to relieve your stress daily. Stay safe out there friends.
Dec 26, 201904:06
Episode 80: Stress affects sleep.
Episode 80: Stress affects sleep.
Our stressful days and jobs affect our sleep. I share some tips on how to get your sleep on and more. Stay safe friends. https://www.sleep.org.
Dec 16, 201906:11
Episode 79: Visualize your day
Episode 79: Visualize your day
This practice is one of my favorites. The journal prompt is from one of my favorite books, The MindfulnessJournal by Scott & Davenport. Have an open mind and give it a try. Stay safe friends.
Dec 10, 201904:53
Episode 78: Interview with Jenn
Episode 78: Interview with Jenn
Jenn was a police officer for almost 20 years. She speaks of the job, our calling, and her experiences. She’s an amazing woman with a ton of love.
Dec 02, 201928:39
Episode 77: I am grateful for...
Episode 77: I am grateful for...
Being grateful can help you reduce your stress, focus on all the good, and and feel good about yourself.
Dec 01, 201906:10
Episode 76: Stress and sugar. Not the best relationship.
Episode 76: Stress and sugar. Not the best relationship.
If you are stressed or having a moment, reaching for sugar is not the best option. Having a plan and being prepared with healthy snacks may be the best option. Stay safe friends.
Nov 24, 201906:23
Episode 75:Interview with Stacey Trapanese
Episode 75:Interview with Stacey Trapanese
Stacey is a Reiki Master Practitioner And she talks about the benefits of healing and what Reiki can do for you. You can find her on Facebook at Enlightened Soul and on Instagram @Enlightenedsoul_healing.
Nov 13, 201916:05
Episode 74: Jumping into action and relieving your stress.
Episode 74: Jumping into action and relieving your stress.
Mel Robbins’ 5 Second Rule is life changing. Why? She gets you to think of what you want to do and then counting backwards and doing it. When you think of one thing you want to do today, count backwards 5-4-3-2-1 and then do it. Stay safe friends.
Nov 10, 201904:57
Relax, release your stress with these two tips.
Relax, release your stress with these two tips.
Using your breath, releasing the tension in your body with these tips. When you find you need a moment, try these exercises. They are amazing. You can find more information at www.takingcharge.csh.umn.edu. Stay safe friends.
Nov 08, 201902:34
Episode 73: Focusing on you
Episode 73: Focusing on you
Relax your body. Breathe deeply. These are super easy techniques you can do anywhere. Why? Because you deserve to feel great. There are great tips you can find in The Wellbeing Journal Creative Activities to Inspire. Please do something daily for yourself. Stay safe friends.
Nov 03, 201905:16
Episode 72: Using candles to relax.
Episode 72: Using candles to relax.
This week’s recap is about using candles, aromatherapy, and your breath to relax. You can find many meditations in My pocket meditations by Meera Lester. Stay safe friends.
Oct 25, 201906:37
Episode 71: Thinking positively
Episode 71: Thinking positively
This is such a great exercise and it is quick. Grab your journal and start writing. Our thoughts are powerful. Stay safe friends.
Oct 14, 201902:55
Episode 70: Being impatient can cause stress.
Episode 70: Being impatient can cause stress.
Impatience can cause stress and feelings of anger. In Real World Mindfulness for beginners it list ways to work through it and feel better. Please do something daily to relieve your stress. Stay safe.
Oct 13, 201906:11
Episode 69: Interview with a therapist
Episode 69: Interview with a therapist
You know there’s no shame in talking to someone. As first responders we deal with many situations and sometimes we just need to release it. I talk with Stephanie Samuels from the Critical Incident Debriefing Center And creator of CopLine 1-800-COPLINE. I talk openly of therapy and how important it is to make yourself a priority. Stay safe friends.
Oct 07, 201936:11
Episode 68: Journaling and meditation to relieve your stress.
Episode 68: Journaling and meditation to relieve your stress.
This practice is one of my favorites. I share some useful tips from Kripalu.org. It all starts with you and taking 20 minutes for yourself is the best way to start taking care of yourself. Stay safe friends.
Oct 02, 201906:04
Episode 67: walking meditation is easy to do. Let’s get started.
Episode 67: walking meditation is easy to do. Let’s get started.
The guided meditation site is a great place to start and get some information on different types of meditations. I am sharing their walking meditation with you here today. This is something you can do in just five minutes. Please do something daily to relieve your stress. Stay safe out there.
Sep 26, 201906:55
Episode 66: Take a walk to feel better.
Episode 66: Take a walk to feel better.
Walking is an awesome way to not only get dome exercise but also relieve your stress. Stay safe friends💙🌻
Sep 23, 201903:31
Episode 65: Do something daily to relieve your stress.
Episode 65: Do something daily to relieve your stress.
There are so many ways that you can relieve your stress and you can start right now. I talk about identifying your stress style and figuring out what will help you feel better. You can find that @wellnessforyoupage on Facebook. Make sure to schedule your physicals. Stay safe out there.
Sep 21, 201905:33
Episode 64: What truly matters.
Episode 64: What truly matters.
It all starts with you. You are what matters. This a great meditation and you can set your timer for 20 minutes. Do something daily to relieve your stress. Stay safe friends.
Sep 17, 201903:12
Episode 63: The benefits of getting a physical.
Episode 63: The benefits of getting a physical.
Stress does some pretty horrible things to our body. That’s why it’s important to get a yearly physical. This can help you live a healthier life and catch things early. Please stay safe.
Sep 01, 201906:51
Episode 62: Replay week
Episode 62: Replay week
I am sharing past tips, videos and more this week while I rest and recover. It's important to listen to our bodies and take care of ourselves. I will be sharing useful tips at www.itsmetoni, on Facebook at Wellness for you page. Stay safe friends💙🌻
Aug 26, 201903:48
Episode 61: Your daily routine & helpful tips to get started.
Episode 61: Your daily routine & helpful tips to get started.
The day starts with YOU. Everything starts with you. This is why it's so important to take card of yourself daily and relieve your stress. I share some tips in this episode that will get you pumped. Stay safe friends💙🌻
Aug 19, 201907:01
Episode 60: Check-in, Recap & how gratitude helps reduce your stress.
Episode 60: Check-in, Recap & how gratitude helps reduce your stress.
Everyday I write down 5 things I am grateful for. This helps me focus on how I have a lot to be thankful for. This practice is known to help reduce your stress and it takes just minutes to do. So grab your journal or notebook and write out your list TODAY. Stay safe friends💙🌻
Aug 17, 201905:47
Episode 59: Gratitude can help you relieve your stress.
Episode 59: Gratitude can help you relieve your stress.
Writing down things you are grateful for daily can help you relieve your stress. This is something you can do when you first wake up of in the evening before going to bed. You fan find mofd information at Verywell mind. Stay safe friends.
Aug 11, 201906:53
Episode 58: Exercise and how it can help relieve your stress.
Episode 58: Exercise and how it can help relieve your stress.
This week I talk about using exercise to relieve your stress. Something as simple as going for a walk can do amazing things for you. Schedule your physicals, schedule your exercise and schedule time for yourself. It all starts with you. Stay safe friends💙🌻
Aug 06, 201903:37
Episode 57: This tip is my favorite along with deep breaths.
Episode 57: This tip is my favorite along with deep breaths.
Did you know that you can meditate simply by focusing on your breath? Yes! You can. You can also go for a walk and meditate. I hope you
Jul 30, 201907:51
Episode 56: Relaxation with meditation and stress relief.
Episode 56: Relaxation with meditation and stress relief.
Taking a short 5 minute walk can help you not only relieve your stress but also help you reboot. This is so simple and you can start doing it today. Stay safe friends.
Jul 28, 201905:50
Episode 55: stress & difficult people.
Episode 55: stress & difficult people.
Dealing with difficult people at work can cause some stress. Finding ways to relieve that is inportant. I share a quick 2- minute relaxation at the end. Stay safe💙🌻. https://www.takingcharge.csh. Umn.edu/activities/other-relaxation-methods
Jul 20, 201908:21
Episode 54: Stress & Energy
Episode 54: Stress & Energy
Getting your energy back even after a stressful day can be challenging. I share two easy tips you can do anywhere and at any time. Please take time for yourself daily and relieve that stress. It all starts with you. Stay safe out there. 5 minute Energy by Isadora Baum & https://psychcentral.com/lib/learning-deep-breathing/
Jul 06, 201907:26
Episode 53: Stress can effect your energy and heres a cool tip.
Episode 53: Stress can effect your energy and heres a cool tip.
Stress can cause anxiety and zap your energy levels. Carryinf a stress ball and can help relieve it. Stay safe friends Https://www.truthinsideofyou.org/ & 5 minute Energy by Isadora Baum
Jun 30, 201905:08
Episode 52: Which stress style are you? How are you relieving it?
Episode 52: Which stress style are you? How are you relieving it?
All three Stress styles can be relieved with meditation. This practice is as easy as paying attention to your breath and voila you are meditating. I share a quick meditation at the end and don’t forget to use your lavender essential oil. Stay safe friends.
Jun 23, 201906:01
Episode 51: Finding ways to relax and doing them now.
Episode 51: Finding ways to relax and doing them now.
Your relaxation is important. You are important. It all starts with you. I share some tips here and a nice breathing exercise to help you relieve your stress. Stay safe out there.
Jun 18, 201906:03
Episode 50: Exercise helps relieve stress.
Episode 50: Exercise helps relieve stress.
The benefits of exercise are amazing. There are so many ways to do this and I share a few tips here. I also share a mindfulness practice to help you relieve your stress from one of my favorite books, Real World Mindfulness for beginners by Brenda Salgado. As always please take care of yourself and stay safe.
Jun 15, 201907:41
Episode 49: Making a list of all you are grateful for.
Episode 49: Making a list of all you are grateful for.
Often times we get stressed about things we don’t have and don’t focus on all we do have. Today focus on all those wonderful things no matter how small they may be. Stay safe out there.
Jun 09, 201904:00
Episode 48: Interview with Ritchie
Episode 48: Interview with Ritchie
This guy wanted to share his story. He retired after 25 years and has a lot of wisdom to share. Never under estimate the power of friendship and talking to someone. Much 💙for this man. Stay safe friends.
Jun 06, 201925:50
Episode 47: Reducing stress with your breath.
Episode 47: Reducing stress with your breath.
Paying attention to your breath can help you relieve your stress and relax. Make sure to practice this technique daily and take care of yourself. Stay safe.
Jun 02, 201905:32
Episode 46: Sleep and stress
Episode 46: Sleep and stress
Are you getting enough sleep? If you are having trouble falling asleep relaxation techniques may help you calm your mind and body.
May 29, 201910:41
Episode 45: Stop, relax & breathe
Episode 45: Stop, relax & breathe
Here are two exercises that are surely going to help you relax and relieve some stress. Stay safe out there
May 26, 201905:12
Episode 44: Breathing deeply and a quick two minute exercise to help you relax.
Episode 44: Breathing deeply and a quick two minute exercise to help you relax.
Breathing, breathing!!! Yes the best way to help relax you and bring you back to you. Https://rightasrain.uwmedicine.org/Mind/Stress/why-deep-Breathing-makes-you-feel-so-chill. Stay safe out there.
May 25, 201906:24
Episode 43: Mind/body stress style
Episode 43: Mind/body stress style
Mind/body stress style. Not only can you find something to relieve your stress physically but you can also meditate and focus on your breath.
May 21, 201906:35
Episode 42: Stop and relax. This is a perfect time to do it.
Episode 42: Stop and relax. This is a perfect time to do it.
This exercise can help you relieve the tension in your body and help you relax. It’s important to find ways to relieve your stress. Https://www.takingcharge.csh.umn.edu/activities/other-relaxation-methods
May 13, 201904:30
Episode 41: Weekly check-in & Recap.
Episode 41: Weekly check-in & Recap.
This week’s tips are super easy, cost zero dollars and you can do them now.
May 10, 201905:16
Episode 40: It’s a daily operation.
Episode 40: It’s a daily operation.
Finding ways to relieve your stress is a daily operation. It’s an opportunity to take care of yourself and feel better. What are you doing today to relieve your stress?
May 09, 201903:44
Episode 39: Worry purge and go for a walk. Great way to relieve stress.
Episode 39: Worry purge and go for a walk. Great way to relieve stress.
If you register stress in your mind, these are great ways to relieve your stress. Check out my article Identifying your stress style in law enforcement today.com. Stay safe out there.
May 06, 201904:15
Episode 38: Music is powerful and can help you relieve stress.
Episode 38: Music is powerful and can help you relieve stress.
Get that playlist together with some of your favorite songs and crank up the volume. It can really help you relieve your stress and boost your mood.
Apr 30, 201903:46
Episode 37: Laughter is the best medicine
Episode 37: Laughter is the best medicine
Laughter has many benefits and lowering your stress hormones is what it’s all about.
Apr 24, 201903:15
Episode 36: Weekly check-in & Recap. Meditation and stress.
Episode 36: Weekly check-in & Recap. Meditation and stress.
Meditation is a great stress reliever. It can help you breathe better and release the tension in your body. Practice this daily or find a daily practice that will help you. Stay safe my friends.
Apr 19, 201905:29
Episode 35: Meditation and how it will help you relieve stress.
Episode 35: Meditation and how it will help you relieve stress.
Meditation. I can’t say enough about this stress relieving practice. I share a guided meditation with you from My pocket mediations by Meera Lester.
Apr 16, 201904:19
Episode 34: Laugh a little more, it’s good for you.
Episode 34: Laugh a little more, it’s good for you.
Laughing is so good for you. It’s heart healthy and so full of powerful positive emotions. Research shows that laughing releases chemicals, such as nitric oxide, that relax blood vessels.
Apr 14, 201903:29
Episode 33: Stress and your heart
Episode 33: Stress and your heart
We all experience stress differently. It’s important to find ways to relieve your stress daily. I share a few tips with you here. Https://www.heart.org
Apr 09, 201902:34
Episode 32: Breathing to relax & relieve stress
Episode 32: Breathing to relax & relieve stress
How you breathe can help you relieve stress and feel better. Won’t you try it?
Mar 31, 201903:55
Episode 31
Episode 31
Just breathe. It’s free, you are already doing it, and you will feel better.
Mar 19, 201902:54
Episode 30: Accept yourself as you are.
Episode 30: Accept yourself as you are.
Are you judging yourself by past mistakes and are they causing you stress? Accept yourself as you are and let go of the need to be perfect. Stay safe my friends.
Mar 10, 201902:41
Episode 29: Weekly recap & check-in
Episode 29: Weekly recap & check-in
It’s so important to identify your stress style and then do things daily to feel better. It all starts with you.
Mar 08, 201903:37
Episode 28
Episode 28
Episode 28: How to meditate and adding some oils to help relax you.
Feb 24, 201906:46
Episode 27: Mindfulness in your life.
Episode 27: Mindfulness in your life.
Have you given Mindfulness a chance. It sometimes seems boring, or you doubt it’s working. Ask yourself what you want to get out of it. Perhaps more quiet time, peace or relaxation.
Feb 19, 201905:53
Episode 26: Resist the rush
Episode 26: Resist the rush
Are you rushing around and is it adding some kind of stress to your day? I am sharing some tips here and some journaling questions. Stay safe.
Feb 18, 201903:10
Episode 25: Press Pause, meditate and relax.
Episode 25: Press Pause, meditate and relax.
Press Pause book by Miranda Hersey is a great way to relax, unwind and devote some time to yourself. You deserve it.
Feb 16, 201904:21
Episode 24: Happy Love Yourself More Day.
Episode 24: Happy Love Yourself More Day.
It’s more than just a day to tell others how much you love them. It’s also a great opportunity for you to tell yourself how much you love yourself. It all starts with you. You are amazing and the most important person. Stay safe out there.
Feb 15, 201903:09
Episode 23: Meditation and mind wandering. It’s all good.
Episode 23: Meditation and mind wandering. It’s all good.
Don’t worry about your mind wandering. This article talks about why our minds wander and the benefits of meditation. Remember to do daily things to relieve stress and to help you reset. Stay safe.
Feb 09, 201905:15
Episode 22: Finding support and community
Episode 22: Finding support and community
Finding people who uplift you and support you is so important. You don’t have to do it alone. Look for those people. Ask for help and don’t do it alone. Don’t let stress take control of your life. Stay safe
Feb 05, 201904:04
Episode 21: In this moment: Right now.
Episode 21: In this moment: Right now.
Enjoy this moment and take in all the beauty around you. Your life is today. Remember to relax your hands and to schedule time for yourself daily. For more tips go to https://coursecraft.net/c/wellnessforyou
Jan 27, 201903:17
Episode 20: One small goal at a time.
Episode 20: One small goal at a time.
Feeling overwhelmed can cause stress. Take one small goal and add it to your daily routine. It will help you feel less stressed. For weekly blogs and tips head on over to www.itsmetoni.com.
Jan 26, 201904:17
Episode 19: Every time the phone rings
Episode 19: Every time the phone rings
Take three deep breaths and relax. This is a great technique to use daily.
Jan 24, 201902:31
Episode 18: Feeling stress in your mind & body
Episode 18: Feeling stress in your mind & body
Finding techniques to help you relieve stress is important. I’m sharing a few here with you. Practice taking care of yourself daily and please stay safe.
Jan 21, 201904:09
Episode 17: Weekly recap & check-in
Episode 17: Weekly recap & check-in
This week I talked about tips on where to start, getting more sleep and about the 5 day experience. I hope you find these tips helpful. You can find more tips here: https://coursecraft.net/c/Wellnessforyou
Jan 18, 201907:36
Episode 16 Sleeping and taking care of yourself.
Episode 16 Sleeping and taking care of yourself.
I share some helpful tips on getting some restful sleep and reminders on seeing a doctor for your yearly physical.
Jan 15, 201903:37
Episode 15: Where do you start?
Episode 15: Where do you start?
It’s hard sometimes to start but with some helpful tips and motivation, you can do it. For more helpful tips come on over and check out this great 5 day course: https://coursecraft.net/c/Wellnessforyou
Jan 13, 201909:02
Episode 14: Using music to help you reduce stress.
Episode 14: Using music to help you reduce stress.
Music has away to make you feel better. Make it a priority to create a go-to list for yourself and go to that when you need to destress. I have created a free 5 day course that is made to help you take better care of yourself. You can find it here: https://coursecraft.net/c/Wellnessforyou
Jan 11, 201905:59
Episode 13: Tips to relieve your stress, now.
Episode 13: Tips to relieve your stress, now.
How are you relieving your stress? Here are 3 tips to do today, that will help you feel better and take care of yourself. It all starts with you. Stay safe my friends.
Jan 08, 201904:28
Episode 12: What makes you happy? Why don’t we ask ourselves this question?
Episode 12: What makes you happy? Why don’t we ask ourselves this question?
Ask yourself what makes you happy. Seriously! We ask everyone around us, we tend to everyone’s needs, but forget to ask ourselves, what makes us happy. Find what that is and do it. Take care of yourself, DAILY.
Jan 07, 201907:10
Episode 11. Give yourself a break and relax.
Episode 11. Give yourself a break and relax.
Give yourself a break. Don’t be so hard on yourself and know that sometimes you have to take a step back and reset. Live your life the way you want to. Remember to practice stress reduction tips daily and take care of yourself. For more tips head on over to: https://coursecraft.net/c/Wellnessforyou
Jan 01, 201904:21
Episode 10: If you can’t control it, let it go.
Episode 10: If you can’t control it, let it go.
A huge form of stress is trying to control things that are simply out of your control. In life all we really can control is ourselves. You can control your thoughts, responses, your words and actions. You simply can’t control others. This mantra is amazing and will help you remember to let go of all of the things that are taking up your precious time.
Dec 27, 201801:59
Episode 9: Managing stress with exercise.
Episode 9: Managing stress with exercise.
Imagine feeling better with simple movement. Regular exercise will help boost your mood, health and well-being. It will also help reduce tension. So amazing. Start moving today to feel better. Start with 10 minutes and take it step by step.
Dec 19, 201803:02
Episode 8: 5 easy tips to reset and beat stress today.
Episode 8: 5 easy tips to reset and beat stress today.
These 5 tips can help you beat stress and have a beat stress strategy. You can find my free 1 minute meditation here and more helpful tips: https://coursecraft.net/c/Wellnessforyou
Dec 16, 201803:50
Don’t hold onto things you can’t control.
Don’t hold onto things you can’t control.
Repeat this mantra three times; I release things that are no longer in my control. This mantra is from the book, My pocket Mantras by Tanaaz Chubb. Make sure you repeat this mantra three times.
Dec 14, 201802:51
Episode 7: Visualize your day
Episode 7: Visualize your day
This is another great way to relieve stress and the benefits are enormous. Another mindful tool to add to your daily self-care routine. It all starts with you and you are awesome.
Dec 12, 201803:29
Episode 6: How stress changes our lives as First Responders and what we can do to make it better.
Episode 6: How stress changes our lives as First Responders and what we can do to make it better.
Join me as I share this interview with you with a First Responder. He had loads of stress and wasn’t managing it at all. He speaks openly about cancer, his anxiety and how he manages his stress now. He wants to help as many people as possible with his story. Thank you Rush.
Dec 09, 201839:54
Stop & breathe. You can do this anywhere.
Stop & breathe. You can do this anywhere.
It’s important to stop and breathe. Relax your body with each breath. Reset your body and mind, with this simple technique.
Dec 07, 201803:21
Counting to relieve stress.
Counting to relieve stress.
This is another easy way to relieve stress, that is quick and easy. Remembering to take care of yourself daily and not waiting for a day off to do so. Practice this daily.
Dec 07, 201802:49
Episode 5: With every deep breath, you can relax.
Episode 5: With every deep breath, you can relax.
Your breath can help you relax and help you release tension in your body. I love using this with my meditations and as a daily exercise to practice self-care. Take time for yourself every single day.
Dec 05, 201802:33
Episode 4: Release stress with this mantra.
Episode 4: Release stress with this mantra.
Focus on your breath. Grab a pen and paper and write this amazing mantra down. This book is amazing. Pocket Mantras by Tanaaz Chubb. Take daily steps to take better care of yourself. Don’t wait for a day off. Do it today.
Dec 04, 201802:27
Episode 3: Doing things to feel less stressed & better.
Episode 3: Doing things to feel less stressed & better.
Sometimes things show up and can cause total chaos. It’s important to take time daily to take care of ourselves even if it’s only five minutes. I found a great technique in the Mindfulness to go card deck by Dr. Jan Chozen Bays, MD. It’s all about looking up and looking around. I love what she wrote about opening up your field of vision and really taking a look. Amazing. Hope this helps💙🌻.
Nov 30, 201803:02
Episode 2: Quieting the mind
Episode 2: Quieting the mind
It’s important to do things daily that are going to make you feel better. This practice is amazing and has helped me immensely. Hope it also helps you.
Nov 21, 201804:03
Episode 1: Hitting the pause button.
Episode 1: Hitting the pause button.
In this episode I share the practice of just pausing. Sort of like when you pause a song you’re playing or a movie. It’s important to slow down and realize that it all starts with us. As a First responder for over 20 years, I know the importance of slowing down and taking time for myself.
Nov 20, 201802:11