Affirmation Pod - Affirmation, Relaxation and Meditation for Transformation

This month’s theme is Reflections and you can get the free worksheet at AffirmationPod.com/Reflect  This is a different episode. It started as an Actionable Tip for anyone who is seeing a counsellor or therapist, but after some reflection (the theme for this month), I decided to go more audio blog style. I describe my experiences presenting at a local transition home, where some of the residents were feeling the need to advocate for themselves. I also share a story of a time when I first started out as a clinical counsellor, when I didn't advocate for myself. We have many reasons and excuses for not speaking up for ourselves. But I hope this episode inspires us all to speak up, draw some lines and advocate for ourselves. The sister episode to this one is Episode 184 Saying No and Being Overly Responsible   SPONSOR SPOTLIGHT Thanks for supporting our sponsors! This helps keep Affirmation Pod free for you to listen to whenever you need it. Get your promo codes at AffirmationPod.com/Sponsors   Want More Episodes

Affirmations begin at 3:20 after the preamble. This month’s theme is Reflections and you can get the free worksheet at AffirmationPod.com/Reflect  Originally intended to be an Evening Reflection episode, I had a rough day and decided to change this recording to Affirmations After a Rough Day. The sister episode to this one is Episode 86 Affirmations When Stressed out   SPONSOR SPOTLIGHT Thanks for supporting our sponsors! This helps keep Affirmation Pod free for you to listen to whenever you need it. Get your promo codes at AffirmationPod.com/Sponsors   Want More Episodes Like this One? Episode 195 Getting Out of a Bad Mood Episode 185 Patient with the Process Episode 153 Dealing With It   HERE'S WHAT LISTENERS ARE SAYING

Some questions to start your day... This month’s theme is Reflections and you can get the free worksheet at AffirmationPod.com/Reflect   Good morning to you And good morning, morning! This is Josie and I have 5 morning reflection questions for you today It's awesome that you’re taking these 90 seconds to do us 1. What's important to you today? 2. What do you need to stay focused? 3. What needs to be kept stable today? 4. Which of your strengths are you calling for right now? 5. And finally what mantra will fit for this day? Alright, have a good one - I’m sending my best to you, bye for now Reflection by Josie Ong The sister episode to this one is Episode 197 Your Good Morning Coach   SPONSOR SPOTLIGHT Thanks for supporting our sponsors! This helps keep Affirmation Pod free for you to listen to whenever you need it. Get your promo codes at AffirmationPod.com/Sponsors   Want More Episodes Like this One? Episode 145 Waking Up Episode 51 New Day Affirmations Episode 32 Morning Affirmations    LOOK WHO LOVES AFFI

This month’s theme is Reflections and you can get the free worksheet at AffirmationPod.com/Reflect  Based on The Reflection Worksheet,  which you can get at AffirmationPod.com/Reflect, this episode is the audio version where you can check in with yourself in less than 45 seconds! To hear the last episode where I share an example of how I've used this formula, click here. Can reflections be fast? Well, they don't always need to be long. Should reflections be fast? Sometimes, yes! Like when you only have a minute before an important meeting, when you need to diffuse some anger, when life's budget doesn't afford a long time reflecting etc. John Maxwell says "a minute of thought is worth more than an hour of talk." Sometimes taking a minute to go inside yourself to know what's the running track in your mind, can be so much more effective than talking for an hour. And bonus - this episode is the audio version you can use while on the go. Give it a try today. The sister episode to this one is Episode 70 Worksheet

Continuing our 2016 Worksheet Series, this month’s theme is Reflections and you can get the free worksheet at AffirmationPod.com/Reflect   In this episode, I share my thoughts on batching podcast episodes for the rest of the year and how I coach myself through moments when I feel intimidated with this goal. The next episode will be the audio version of The Reflection Worksheet, except I don't include the "buts" in the audio version. Why? Because sometimes no "but" is needed and leaves things more open ended for how much time you need to answer the guided reflection. The sister episode to this one is Episode 66 Worksheet Series - Pivot Worksheet   SPONSOR SPOTLIGHT Thanks for supporting our sponsors! This helps keep Affirmation Pod free for you to listen to whenever you need it. Get your promo codes at AffirmationPod.com/Sponsors   Want More Episodes Like This One? Episode 275 Being Too Hard On Yourself Episode 269 I Really Am Enough Episode 148 I Am Enough   REVIEWS

This month’s theme is Pivots and you can get the free worksheet at AffirmationPod.com/Pivot   Change is hard. No surprise there. Change interrupts us. It disrupts the system our brain is used to executing. It interrupts our habits, our behaviors, our thoughts, our nervous system...and the list goes on and on. Some of us experience a wake up call. Surviving a heart attack can lead to changes in exercise habits. In this episode I share about an elementary school principal who bought a high end treadmill after his heart attack and a psychologist/professor who started biking again and taking biking trips with his wife. Hopefully we don't need to go through something like a heart attack to precipitate change. It's never enough. We often find ourselves wanting a change and then with thoughts of there's never enough time, never enough motivation, never enough energy, money, willpower, skills, support...never enough of what it takes to make a lasting change. That's where small wins comes in. They can help because the

Believe it! This month’s theme is Pivots and you can get the free worksheet at AffirmationPod.com/Pivot  You can change It doesn't seem easy Because it's not easy But inside you lies the power to change Yes, it takes work Yes, it takes honesty Yes, there can be pain and feelings of withdrawal involved But you do have the power to change It starts now It starts by believing, implementing and following through It starts with knowing yourself and building the success strategy for you You have the power to change And it’s your time to plug into that power You have the power to change Affirmations by Josie Ong The sister episode to this one is Episode 245 I am Confident, Capable and Courageous   SPONSOR SPOTLIGHT Thanks for supporting our sponsors! This helps keep Affirmation Pod free for you to listen to whenever you need it. Get your promo codes at AffirmationPod.com/Sponsors   WANT MORE EPISODES LIKE THIS ONE? Episode 265 Affirmations for The Next Chapter of Your Life Episode 22 I've Moved On Episode 2 The "No

This month’s theme is Pivots and you can get the free worksheet at AffirmationPod.com/PivotWhy not today?Today I choose what will help me get to the tomorrow that I want. Today I step forward in clarity of my goals and the focus on how to get there. Today I pivot from who I was yesterday that is still holding me back. Today I say no to old habits and break ground on new ones. Today I exercise the strength to meet challenges and face my battles. Today I live the best life I’ve ever lived. Today I live the best way I’ve ever lived. Today I make the rest of my life the best of my life.  Affirmations by Josie Ong The sister episode to this one is Episode 208 I Choose Health and I am Worthy and Deserving of Health   SPONSOR SPOTLIGHT Thanks for supporting our sponsors! This helps keep Affirmation Pod free for you to listen to whenever you need it. Get your promo codes at AffirmationPod.com/Sponsors   Want More Episodes Like this One? Episode 151 Setting Boundaries Episode 146 Not Who I Used to Be Episode 105 Manag

This month’s theme is Pivots and you can get the free worksheet at AffirmationPod.com/Pivot  Unattainable goals? We can get so down on changes we AREN'T making that we want to make...and some we've strived forever to try and make them happen. Sometimes looking in the past can give you a clue to what will help you in the future. But how do I find what worked in the past? By taking a look at your past. That's what this week's episode on the Pivot Worksheet is about. It gets you identifying successful pivots you've made - woohoo! And why not celebrate them and give yourself credit while you're strolling down memory lane. It also gets you thinking about what inspired the pivot, what got the wheels turning AND transitioned into a lasting change. I share 3 of my pivots in this episode My pivots from the worksheet were how I stopped doing my makeup in the car, how I started being health conscious with my eating habits and how I manage social anxiety. Book mentioned in this episode Eat to Live: The Amazing Nutrient-R

Thanks Ange for requesting this episode! This month’s theme is Core Beliefs and you can get the free worksheet at AffirmationPod.com/CoreBeliefs  Here’s three questions to reflect on before starting the affirmations. The episode will give you about 30 seconds to answer the questions Question 1: What’s your definition of happiness? Question 2: What does owning your happiness mean to you? Question 3: What does stepping out of victim mode mean to you? And now settle in for the Affirmations... This is going to be a great day Sure, circumstances impact how I feel about life But I own my emotions I own my happiness I am clear on what makes me happy And putting more of this in my life I am clear on what makes me unhappy And having less of this in my life... Affirmations by Josie Ong The sister episode to this one is Episode 111 Acceptance and Managing Resentments   SPONSOR SPOTLIGHT Thanks for supporting our sponsors! This helps keep Affirmation Pod free for you to listen to whenever you need it. Get your promo code

As requested by Angela - great reminder on how important Self-Forgiveness is! This month’s theme is Core Beliefs and you can get the free worksheet at AffirmationPod.com/CoreBeliefs 3 Tips on taking a first step to Self-Forgiveness If these affirmations brought up some memories, tears or readiness to free yourself of chains that you've put yourself in. Here's some tips if you wanna tell yourself to let it all go now and give yourself a clean slate. 1. Write it down Writing a letter to yourself can help to express how you're feeling now and what a life of self-forgiveness is going to look like for you.   2. Create a ritual Find a symbol of self-forgiveness and put it somewhere that you'll see it everyday. Or if you feel you've been throwing stones at yourself for years, go out in nature, get a stone and have it represent that you're not going to do this anymore. 3. Tell someone Select someone to share this with that is trustworthy and has the emotional muscle to hear these things. It always helps if they are

You're NOT a failure... This month's theme is on Core Beliefs. There is a Core Beliefs Worksheet to go with this theme at AffirmationPod.com/CoreBeliefs  The sister episode to this one is Episode 64 Self-Forgiveness   SPONSOR SPOTLIGHT Thanks for supporting our sponsors! This helps keep Affirmation Pod free for you to listen to whenever you need it. Get your promo codes at AffirmationPod.com/Sponsors   Want More Episodes Like this One? Episode 269 I Really Am Enough Episode 208 I Choose Health and I am Worthy and Deserving of Health Episode 148 I Am Enough Episode 98 You are Worthy and Deserving   LOOK WHO LOVES AFFIRMATION POD!!

Following up on last week’s episode on Core Beliefs, here is the “I am Significant” Guided Affirmation. You can also get the worksheet at AffirmationPod.com/CoreBeliefs  This episode gives you time to repeat the affirmations and there will be some where you can fill in the blank. Tip 1: Write your affirmations down and say them. This will process them differently in your brain than if just think them. Tip 2: It’ll be easier to remember your affirmations if you tag them onto something you already part of your daily routine, like after you brush your teeth, wash your hands, drink your coffee, or put on your pajamas. If it’s a struggle for you to incorporate affirmations into your life...maybe you’ve tried and it just hasn’t worked, I encourage you to take my online course Journaling Pod. It includes guided journaling templates in written and audio form and #11 is on core beliefs. Feel happier, less negative and more productive by journaling for less than 10 minutes a day with Journaling Pod. The sister episode

"We learn our belief systems as very little children, and then we move through life creating experiences to match our beliefs. Look back in your own life and notice how often you have gone through the same experience." -Louise L. Hay This month’s theme is Core Beliefs and you can get the free worksheet at AffirmationPod.com/CoreBeliefs  Before I go over my experience with the Core Beliefs Worksheet, here are three points on Core Beliefs: 1. Core Beliefs -> Thoughts -> Feelings -> Reality Your core beliefs show up in how you think, feel and live. You can probably think of family, friends, co-workers and be able to pick out pretty quickly what their core beliefs are. Sometimes it's not so easy to recognize them in ourselves but if we want any change in ourselves and in our lives, it's vital we take a look at our core beliefs. 2. Not all Core Beliefs are Truths. Some are blatant lies! Some core beliefs need a 10, 20 or 30 degree to see a huge improvement in our lives. Other core beliefs need to be flipped 180 de

Here's the two announcements in this episode 1. New Episode Series Starting with the next episode, the next 8 months of content will have a theme each month. The themes are based on the 8 worksheets in the Affirmation Pod Reflection Workbook. The first episode of the month will be me talking about the worksheet and the rest of the episodes for the month will be based on the theme. We start next week with the topic of Core Beliefs! 2. New Bribe to Subscribe! Since I am updating the worksheets in the Affirmation Pod Reflection Workbook, I decided to create a new bribe to subscribe to my email list. One day, while walking my dog, I remembered something that was helpful for my transformation after my season of exhaustion.  As I was picking up dog poop, I recalled the affirmations I would have with me as I worked out on my treadmill. One of them was I Am Me by Virgina Satir. I also remembered how I would journal and create my own version of I Am Me and started thinking of making a worksheet where you could do that

Connecting with Nature Thanks Angie and Helene for requesting this! There's silence in the last 8:35 is for you to continue connecting with nature. Taking a minute now To simply breathe and settle in ((one minute of silence for breathing and settling in)) I am present I am aware of how my body feels right now I am aware of what I’m wearing from head to toe I can feel my body’s position And my eyes see the beauty of nature around me.... (silence continues for 8:25) The sister episode to this one is Episode 47 Meditation - "I Receive" Meditation   SPONSOR SPOTLIGHT Thanks for supporting our sponsors! This helps keep Affirmation Pod free for you to listen to whenever you need it. Get your promo codes at AffirmationPod.com/Sponsors   Want More Episodes Like this One? Episode 281 Calming Anxiety and Counting Back from 100 by 7s Episode 255 The 5-4-3-2-1 Grounding Technique Plus More Episode 16 A Grounding Meditation Episode 14 Progressive Relaxation of Shoulders, Neck and Face   REVIEWS

Ten Breaths Relaxation Time for some progressive relaxation? Here's a 20 minute guided relaxation episode.   For the version with music, head over to AffirmationPod.com/ACCESS Taking a deep breath Noticing your body’s position Easing into your body Now take ten deep breaths… And as you continue your deep breaths With each breath Sensing your body relax Sinking further and deeper in a relaxed position Feeling warm relaxation enter you from your toes Through your feet And your heels Acknowledging that your feet hold you up day after day Giving thanks for what your feet do for you Feeling peace inside you... Guided Relaxation by Josie Ong The sister episode to this one is Episode 219 Guided Morning Meditation for Waking Up   SPONSOR SPOTLIGHT Thanks for supporting our sponsors! This helps keep Affirmation Pod free for you to listen to whenever you need it. Get your promo codes at AffirmationPod.com/Sponsors   Want More Episodes Like this One? Episode 269 I Really Am Enough Episode 148 I Am Enough Episode 98 You

So happy you're joining me in celebrating the 6 Month Anniversary with the first BONUS EPISODE of Affirmation Pod! Could I ask that you take two deep breaths right now? It will help you settle in because this is a longer episode (40 minutes) where I Welcome new listeners Update everyone about the podcast Share my journey with affirmations Share my journey of podcasting Offer a couple of gifts in between Before we dive in, my condolences to those of you who have experienced loss in the last while. A few of you have shared with me that you’re in a grieving season and requested an episode on grieving and so I dedicate Episode 54 Affirmations when Grieving to you and to anyone listening who is experiencing the pain of loss. I send you strength, I send you comfort and I send you lots of love. AffirmationPod.com/Grieving Please put up your hand if you are a new listener of Affirmation Pod - WELCOME! Thank you for connecting in and letting me be part of your day. It's exciting to have downloads from 123 countr

For Tonya - healthy eating, here we come!  Alright, it’s time for some grocery shopping I resolve now to mindfully purchase items that are in line with my health goals and desires Eating begins here, well before I ever taste it I am aware of the variety of products in this store... Affirmations by Josie Ong The sister episode to this one is Episode 43 Actionable Tip - Making Changes and Changing Habits   SPONSOR SPOTLIGHT Thanks for supporting our sponsors! This helps keep Affirmation Pod free for you to listen to whenever you need it. Get your promo codes at AffirmationPod.com/Sponsors   Want More Episodes Like this One? Episode 275 Being Too Hard On Yourself Episode 269 I Really Am Enough Episode 148 I Am Enough REVIEWS

This also fits for those who need to relaunch their fitness and exercise goals. Here are the YouTube videos and playlists mentioned in the episode. *As I mentioned in the episode, for some of you exercise and dance can be triggering. If this is you, I encourage you to find something else which is fun for you and contributes to your personal development (while working on your triggers of course!). Here's also an interesting podcast episode on Exercise Induced Anxiety that I heard recently. Actionable Tip by Josie Ong  The sister episode to this one is Episode 43 Actionable Tip - Making Changes and Changing Habits   SPONSOR SPOTLIGHT Thanks for supporting our sponsors! This helps keep Affirmation Pod free for you to listen to whenever you need it. Get your promo codes at AffirmationPod.com/Sponsors   Check Out More Top Episodes! Episode 278 Leaning Into Your Heart Episode 139 Receiving Love Episode 108 Relax Into Sleep Episode 40 I Can Do This   LISTENER LOVE