100 Gratitude List

Today is my birthday and I’ve decided to focus on a 100 gratitude list — the many wonderful things to be grateful.  When you focus on gratitude, negative thinking melts away.  You also feel more connected to your big life and stop worrying about the small stuff.

A few years ago, I began this tradition of making a list on my birthday and I’ve decided to do this gratitude exercise again today.  I invite you to do the same and wake up to the miracles in your life.

What are you grateful for and have you completed your list of 100?  Something to ponder on your next birthday or any day.

100 Gratitude List

  1. Spiritual connection to the Divine
  2. The love of  Universal Power
  3. My husband and soul mate, partner, and friend
  4. My two sons who are blessings
  5. Putting my family’s health in Divine hands
  6. My beautiful family and wonderful extended family
  7. My wonderful mother who was so loving and giving
  8. My Dad who was fun but had a hard life
  9. Great sisters whom I cherish
  10. My dearest lifelong friends
  11. My Lovelies Book Club and Mastermind Group
  12. My new friends to grow and nurture
  13. Meditation and the peace that it provides
  14. Guided Imagery and Creative Visualization
  15. My fans and readers–YOU–thank you!
  16. The successful launch of my book Inner Power NOW
  17. All coaches and wonderful illustrator who made my book come alive
  18. The wonderful clients and patients I’ve worked with over the years
  19. The beautiful teachings of each beautiful soul that I meet
  20. The sea and sands if beautiful beaches especially Kauai Island
  21. Moonlight walks with a loved one
  22. Hiking and feeling peace in nature
  23. Dance, all forms
  24. Mountain views of any kind
  25. Sedona Red Rocks
  26. Chocolate
  27. Wine
  28. Relaxing Whirlpools
  29. Scented Candles
  30. Message
  31. Emotional Freedom Technique (Meridian Tapping)
  32. Classical Music
  33. Great Rock n Roll
  34. Jazz and Smooth Jazz music
  35. Fun loving pets and puppies
  36. Laughing smiling babies—so much joy to appreciate
  37. The Universe inspiring for our good
  38. Knowing that life loves you and me
  39. Life’s challenges (but not too many) that help us grow
  40. Rising above those challenges, taking one step at a time
  41. Great people who gave me opportunities to work with them
  42. Great collaborations for my work and projfects
  43. Creative Work creating video and audio programs that make a difference
  44. Working with wonderful clients to help solve problems
  45. Working with a team that makes our programs better
  46. My soul-soothing voice, my gift to share
  47. Creative muses who help spark ideas
  48. Acts of loving kindness
  49. My beautiful warm home
  50. Fireplace and a crackling fire
  51. Great coffee and coffee houses
  52. Hearing live music that’s uplifting
  53. Teas of any kind, especially Vanilla Chai
  54. Vacationing in the Caribbean, meeting new cousins
  55. Weddings that spark new hope of love
  56. Family vacations to exotic fun spots
  57. Good health, much to appreciate
  58. Mindfulness, remembering to breathe and be present
  59. Fun loving movement as exercise
  60. Varieties of great cooking and different ethnicities
  61. Sweet anything, except when I overindulge:)
  62. Spending quality time writing in my journal or on my book
  63. Morning alone time to get centered and calm
  64. Fun new adventures like kayaking or jet skis
  65. Good night’s rest of 7 to 8 hours
  66. Fun shoes and new boots
  67. Himalayan salt lamps that glow and give off positivity
  68. Wise Teachers who have taught great lessons
  69. Clients who teach me more than they will know
  70. Neighbors who watch out for one another
  71. Community who comes together after heartbreak
  72. The wonders of my body, much to appreciate
  73. Wonderful soothing showers
  74. Long soaking tubs
  75. Poems and words that inspire
  76. Great books that keep us engaged with great storytelling
  77. Captivating movies that teach and enrich our lives
  78. A smile that lights up the world
  79. Great authors who inspire us to be and do more
  80. More than enough money to enjoy life (even though I worry over this)
  81. Lucky to be alive and born in the United States
  82. Community who cares about the future of this great nation
  83. Freedom of Speech
  84. Mother Nature and all her glory
  85. All the great plants, animals, and creatures on earth
  86. Beautiful weekend getaways
  87. Comfort food
  88. Comfort clothes like yoga pants and leggings
  89. My space heater for chilly days, keeping me warm and toasty
  90. Rays of sunshine with the hope of new day
  91. Books like “Love is Letting Go of Fear”
  92. Air transportation for quick travel
  93. Dancing and yoga for fitness, strength, and joy
  94. School teachers who encourage, especially my theatre teacher
  95. To have acted in great plays and musicals
  96. Art and Artists who teach and challenge us to think
  97. Those in health care, so many angels to thank
  98. Days of rest to kick back and chill
  99. This life, may I choose wisely for health and happiness
  100. All of you who have touched my life…I say THANK YOU!

Vicki Atlas Israel is a best selling author, mindset coach, and speaker.  Organizations hire Vicki to conduct Inner Power Mindset Mastery workshops to help teachers, health care providers, and families thrive.  If you’re a teacher or health care provider needing help with stress, anxiety, or better sleep, contact Vicki for a FREE Strategy Session, “From Stress to Be Your Best” at Vicki@InnerPowerMindset.com. 

 

Stress Relief for Teachers

Wonder what stress may be doing to our favorite teachers?    Do you know that the stress levels of teachers are tied with nursing?   A recent gallop poll finds 46 percent of teachers and nurses are both tied with high levels stress on a daily basis.  Many of us owe a great deal to teachers who have impacted our lives and those of our children.  We may help teachers cope better by providing more support and ways to help them de-stress.

 

What Are Major Stresses for Teachers?

Teachers face enormous pressure from developing academic lessons to handling classroom behavior and administrators who demand high academic performance of students.  Then, there are children who come from trauma, or with behavior problems, special needs, and the threat of school violence.

Chronic stress impacts a teacher’s mental and physical health—from headaches, to high blood pressure, heart disease, depression and anxiety.   Stress also depletes mental stamina. Common symptoms include irritability, mood swings and exhaustion.  In the latest research by the University of Pennsylvania, teachers reported these symptoms of high stress.

One teacher told me the majority of teachers she works with are on anti-depressants and anti-anxiety meds just to cope.  More consideration needs to be on how this high stress affects our kids, educators, and learning in the classroom.

 

Schools Can Provide More Stress Relief

More school districts could help teachers’ stress levels by providing more professional development keeping “Wellbeing” in mind.  One of my favorite groups to train with my Empower a Success Mindset programs are educators.  I give handouts so that all breathing exercises and mindful activities can be passed on to students and to their families.  In the teacher trainings I’ve conducted, educators report they’ve used these helpful mindful breathing in their classrooms, and it’s really helped their students to chill, especially at test time.

Students learning to visualize can also benefit their imagination, self-esteem, and learning.  And mindfulness has been shown to help build focus, compassion, and emotional resilience.  In my next article, I’ll focus on the benefits of creative visualization with children.

 Contact us if you’re interested in scheduling a Professional Development Day, bringing “Inner Power Learning:  Empower a Success Mindset” to help educators and students thrive.  Let’s chat!

 

5 Great Ways to Reduce Stress

These stress relieving tips are great for teachers.   Let go of perfection and enjoy more peace!

  1. Take time for you.  Make sure to do something that will recharge your soul and your energy.  Take a bubble bath, listen to music, or phone a friend
  2. Do some deep breathing.  I teach the Box Breath which is also used by the elite Navy SEALs for calm and focus.  Just like the four sides of a box.  Breathe in for 4 seconds.  Hold for 4 seconds. Breathe out for 4 and hold again for 4 seconds. It’s that pausing in between the breaths that send a signal to the brain and body to relax.  Keep repeating this breathing for a few minutes.
  3. Find a sympathetic ear. Talk to a colleague or friend who you can share your burdens to lighten the load.  It helps to vent and release feelings.
  4. Laughter can help relieve stress. There’s nothing like a good belly laugh to boost endorphins, the feel good chemicals.  Share laughter with your students. Schedule joke time once a week.   Also, find ways to not take yourself so seriously.
  5. Take a little breathing space. Close your eyes for a few minutes each day and visualize a relaxing scene by the beach, or by a crackling fire in the mountains, or inside your warm comfy bed–any place where you can feel a sense of getting away from it all. (Listen to one of my guided meditations.)

These tips are especially helpful at holiday time when we feel overloaded by demands and things to do. Maybe do a little less this holiday season and find time to take a few deep breaths to center yourself.

Warm wishes,

Vicki

Organizations hire Vicki to conduct Inner Power Mindset Training to help teachers, health care providers, and families thrive.  If you’re a teacher or health care provider needing help with stress, anxiety, or better sleep, contact Vicki for a FREE Empowering Session, “From Stress to Be Your Best” at Vicki@InnerPowerMindset.com. 

Can Meditation Slow Down Aging?

Do you wish you had a magic wand to turn back time?  One answer to looking and feeling much younger is to meditate.  Yes, meditation has been proven to have anti-aging benefits.

When I give presentations and workshops, people always seem to be amazed when I mention how a regular practice of meditation can actually prevent Alzheimer’s.  Studies have shown that meditation can slow down or even stop the onset of Alzheimer’s and dementia.  By increasing alpha waves and training the brain to be more resilient, we can improve memory and create new neuro-pathways for a more balanced mental state.

Another youth enhancer has to do with Telomerase – a relaxation enzyme in your brain.  A study showed that just 15 minutes of daily meditation helps increase telomerase production. Raising our production of this enhances our ability to relax and be more resilient. In fact, anything that helped trigger the relaxation response helps with telomerase production.

Another reason that meditation reduces aging is that it reduces the production of cortisol – a stress induced hormone.  Too much cortisol sends blood sugar levels through the roof.  When sugar binds to these proteins, it makes our skin look like we have spent 30 years in the sun. Meditation trains the brain to feel connected. When we feel isolated and separated, one particular brain region (the “parietal lobe”) becomes overheated. To calm down, practicing meditation on a regular basis can help this process.

Meditation also helps boosts creativity and brain power. Brain imaging studies have shown that highly successful, massively creative people use both brain halves in a much more balanced and integrated way. A regular meditation practice can help create a whole thinking, success mind-set. Professional sports teams now hire mindset coaches to bring out the best in each athlete on their team.  Why not do that for your business team?

Remember that in addition to being an author and best mindset coach, I am also a dynamic speaker and facilitator.  Click here to check out my custom coaching and workshops to empower teams. Refer any new client or friend to me, and if I am hired for a paid speaking gig or coaching package, I will reward you with dinner on the town with a $50 Gift Card now through October 31, 2019. Trust that I will take great care of your friends and clients that you refer.  Plus, you’ll receive a special thank you gift.

Hope to be hearing from you soon!

Vicki Atlas Israel is passionate about helping you be your best with Unleash Your Success Mindset.  She’s a Mindset Coach, Certified in Guided Imagery, a Consultant at a pediatric hospital, Media Specialist and the author of National Bestseller Inner Power NOW. The Foreword is written by Jack Canfield, famous for co-creating Chicken Soup for the Soul® series. Click Here to order her book or contact Vicki for a FREE Discovery Session at Vicki@HeartTalkNow.com

Journey to Inner Peace for Families

Journey to Inner Peace for Families:

Making Calm Our Superpower 

Sunday Afternoons:  August 18, September 8, and 15  

Location: Mercy Conference and Retreat Center in St. Louis

Relieve stress and feel more joy. Journey to Inner Peace to build a stronger family.  Learn ways to stress less while also helping your family learn great tools and make CALM our Superpower! Some sessions are for adults, parents, and grandparents with children; others are for adults only. This group experience is also geared for those who work with children and teens.

Click Here to Register 

Adults-$15,  Children and Teens-$5   

Our Facilitator for this series is Vicki Atlas Israel, CGIP
Vicki is a Best Mindset Coach, Certified in Guided Imagery, and the author of National Bestseller Inner Power NOWReduce Stress and Pain. Feel More Peace. Helping You and Your Family Thrive! Hear what famous co-author of Chicken Soup for the Soul ®, Jack Canfield, has to say about Vicki’s book at InnerPowerMindset.com

Register soon!  Space is limited. Click HERE for Flyer. 

 

Join us for one or more sessions to attend:

 


August 18:  Love is Letting Go of Fear

Adults/Parents/Grandparents Only  (1:30 PM)

Are you ready to release stress and fear, hurtful thoughts and old blocks?  Learn better ways to cope, feel more peace, as you discover a loving coach within.


September 8:  Stepping into Your Future:

Parents, Children, and Teens are invited.  (1:30 PM Parents with Kids 6-11 or 3:30 PM Parents with Teens 12-18.  An adult MUST accompany the child, as there is no childcare.)

How would you like to walk into a bright new future?  We will learn how to set a goal or intention, visualize it, then do a walking meditation.


September 15:  Letting Go With Gratitude

Adults/Parents/Grandparents Only  (1:30 PM)

Learn how to empower your best life.  Experience gratitude in a whole new light with guided imagery and journaling.

Click to Join us.  Stress Less and Add More Love and Joy!

CLICK HERE TO PRINT OUT THE FLYER AND REGISTER BY MAIL

 

 

Top 7 Stress Busting Tips

April is National Stress Awareness Month 

In honor of my book being published this month during National Stress Awareness Month, here are 7 great tips from my new book Inner Power NOW to help you and your family thrive.  Are you ready to release stress and worry?

When you take time for calm, you’ll be more available for yourself and your family. It’s that airplane warning to  put the oxygen mask on yourself first and then your child.  Please enjoy my favorite  7 Stress Busting Tips for you and your family.

1. Breathe slowly and deeply. 
Before reacting to the next stressful thing, take three deep breaths and release them slowly. If you have a few minutes, try out a relaxation technique such as a brief meditation or guided imagery.

2. Get outside for a break 
Feel the healing power of fresh air. Feel the vibration of being alive and the beauty of nature or the bustle of city life. Don’t be deterred by foul weather or a full schedule. Even five minutes outside can be rejuvenating.

3. Move your body 
We all know exercise can provide an outlet for frustration. Even a quick burst of exercise can help. These may include a quick run up several flights of stairs, doing gentle stretching, or dancing to a favorite tune.

4. Include a joy booster
Plan something rewarding for the end of your stressful day. Enjoy a relaxing bath or read a good book. Turn off your screens and cell phone 30 minutes to an hour before bedtime. Avoid thinking of your to do list for tomorrow. Let yourself fully relax.

5. Give yourself a good laugh 
Laughing helps you feel better in a matter of minutes. It boosts endorphins and other feel-good hormones. It can also put things in perspective. It’s hard to feel fear or anger when we’re laughing.

6. Count your blessings. 
Gratitude is a great way to raise your energy and open your heart.  Think of three good things, even if this day has been full of stress or disappointments. Close your eyes and focus on your heart when you think of three good things.  Make sure you also write them down.

7. Love yourself more!
This is the best medicine. Do the things that make you happy and add more joy. This is a great way to take care of your needs and reduce stress long-term.  Sometimes we become more stressed when we forget about self-care. Spread Loving Kindness to yourself first and then to others.

Wishing you and your family the best!
Vicki 

Vicki Atlas Israel is the Author of #1 Amazon Bestseller “Inner Power NOW.”  Order the book at InnerPowerMindset.com. Contact Vicki if you’re interested in having her speak at your next event.  As a Best Mindset Coach and Certified Guided Imagery Specialist, Vicki’s purpose is to bring more love, joy, and healing to children and families.  You can connect with her on Facebook or email her at Vicki@InnerPowerMindset.com

 

Boost Your Recovery with Mindfulness

It’s difficult in our modern world to take time for ourselves for more peace and calm. In this workshop, we will learn ways to breathe and to allow a deeper connection to our hearts.  Discover why mind-body tools can boost recovery, as well as helping you to grow spiritually.

This workshop will be led by Vicki Atlas-Israel, the author of the upcoming book Inner Power Now.  As a Certified Guided Imagery Practitioner and Best Mindset Coach, Vicki is hired by organizations to help reduce anxiety and to help their team, members, patients, or clients gain skills to improve the quality of their lives.

As you make a deeper conscious contact with your higher power, you will discover a safe place to heal and live with more bliss and ease.Expand your awareness.  Feel less stress and more calm, while improving your connection to your higher self.

Meditation can be healing and these practices are relevant for addictions, clearing past trauma, and chronic illness. We will experience meditation, mindfulness, and guided imagery, plus learn the research behind these techniques.

All are welcomed to attend!  This workshop is open to the public.

This event is sponsored by the Alumni Association of Sierra Tucson and Sober Living by the Sea Residential Treatment

 

Healing Circle at Recovery St. Louis

Join us for the Healing Circle at Recovery St. Louis on Tuesday, June 26th from 6:00 to 7:30 PM.   This a group meditation process.  We are more powerful when two or more are gathered.

We will learn techniques to connect to our breath to allow a deeper meditation.  Connect to our hearts.  Expand awareness, and feel more peace and less stress.  You will experience meditation, mindfulness, guided imagery, and other mind-body practices to enhance your recover.

As a Certified Guided Imagery Practitioner and Best Mindset Coach, I am honored to be partnering with Recovery St. Louis to co-create these special sessions.

It’s our hope to help make a meaningful difference in your life, and for you to discover a safe place to heal.

With the Healing Circle, we aim to provide healing and build community, whether you are in recovery or not.

 

Mindfulness Comes to St. Louis Schools

Before school begins this fall, teachers at McKinley Classical Leadership Academy in St. Louis will learn mindfulness and meditation.  They will be trained on how to relieve stress and tension so they may pass this on to their students.  All will be learning tools and breathing techniques for calm and focus.   As a Best Mindset Coach, and Certified in Guided Imagery, I’m excited to be collaborating with McKinley in St. Louis to train their teachers.  We will be helping their team and students build emotional resilience to be more successful in learning and life.

As you may know, many of these students may come from poorer neighborhoods, where they witness more crime, violence, and trauma.  From new research, we’re learning that a traumatized brain makes learning more difficult.  Studies show when we calm the mind and body through yoga, meditation, and other mind-body practices, the brain develops new neural pathways that enhances the creative areas, and shuts down the Reptilian “fight or flight” that’s stuck in fear.   Other schools leaders throughout the country have discovered that mindfulness and meditation may be a better way to handle detention and conflict.

It’s obvious students need new tools to help with stress and anxiety.  New research published by the American Psychological Association shows teens may experience higher levels of stress than adults (during the school year.)  Yet, teens don’t have great ways to relieve stress. Most popular are video games or surfing the internet. While these may be stress reducing, they may not be building resilience to help teens cope better with difficulties in life.

This is where meditation, guided imagery, and mindfulness can help. Research shows that when teens practice meditation and guided imagery, it can lower rates of anxiety and depression, and may help with sleep. It can also help with schoolwork and focus, as well as build stronger relationships.

Help our children succeed in life and build emotional resilience! If you’re a teacher or parent and want your schools to build Inner Power Learning and use these breathing and mindful techniques, let your school leadership know about our services.  Contact us at Heart Talk Now for a free 30-minute Strategy Session

Wishing you peace!

Vicki

Vicki Atlas is a Best Mindset Coach and Certified Guided Imagery Specialist.  Vicki is passionate about bringing more peace and wellbeing to parents and families.  Find her at HeartTalkNow.com and email her at Vicki@HeartTalkNow.com

 

Recovery St. Louis Healing Circle

Join us for our new Healing Circle at Recovery St. Louis!  All are welcome who want to take the mystery out of meditation, mindfulness, and guided Imagery.   We are more powerful when two or more are gathered.  Also, this Healing Circle will improve your “conscious contact” with your higher power, as it says in Step 11.

We will learn techniques to connect to our breath, connect to our hearts, expand awareness, and feel more peace and less stress.  It’s our hope to help make a meaningful difference in your life, and discover a safe place to heal.  Embrace the love and abundance that is All-That-Is.

As a Certified Guided Imagery Practitioner and Best Mindset Coach, I am honored to be partnering with Recovery St. Louis to co-create these special sessions. With the Healing Circle, we aim to build community and provide healing, whether you are in recovery, or a healer, or needing healing.  Together, we will connect to a higher, wiser aspect of ourselves and hold that same intention for each in the Healing Circle.

 

4 Signs You May Have Anxiety

How do you know if you are one of the 40 million adults who may suffer from anxiety in the US?  And what to do if you show these signs of anxiety? Most of us experience anxiety at one point in our lives.  Perhaps it’s before an interview or before a “big day.” This is normal stress and to be expected. Anxiety disorders go beyond the normal jitters.

For years, I had suffered from worry and sleepless nights. About eight years ago, I rediscovered meditation and Guided Imagery that has helped me live with more ease.  That’s why I began teaching meditation and Guided Imagery and other tools because these helped me release the worry.

I know there may be others who want relief, as well.  Let’s explore some of the signs of anxiety, and then talk about better ways to cope.

  1. Poor Sleep

Most people who have generalized anxiety disorder also suffer from poor sleep patterns.  If you have difficulty getting or staying asleep on a regular basis, then this could be signs of anxiety. If you are constantly worried about everything then it could be a sign of Generalized Anxiety Disorder.

  1. Constant State of Fear

Fear of heights, fear of flying, many of us feel these, but if it’s getting in the way of you living a normal life, like leaving your house, then this is probably an anxiety disorder.  Sometimes this fear takes over leading to nausea, headaches, stomach cramps, or all over tension in our stomach or throat.

  1. Compulsive Behaviors (OCD)

Obsessive compulsive disorders fall into extreme rituals and a sign of anxiety.  This can include overthinking or repetitive cleaning actions. Once these actions start to interfere with daily life you may find relief through treatment.

  1. Social Anxiety

Social anxiety is more common than you think.  If you are regularly feeling self-conscious going out, especially with close friends, your anxiety is getting in the way of living a more satisfying social life.

 

What Are Treatment Options?

The most important thing to know is that you do not have to suffer in silence.  For one thing, being in a constant state of anxiety raises your cortisol levels, which can lead to weight gain, brain fog, and stress-related illnesses.  Treatment varies for Generalized Anxiety Disorder.  You may need to see a doctor to be prescribed medicine that may help you relax or sleep, and possibly combine this with talk therapy.  There are also natural supplements and homeopathic remedies that may help.

Learning to meditate and using Guided Imagery can be extremely helpful. That’s what has helped me the most.   In fact, hundreds of studies point out that being in a deep meditative state calms the fear and flight part of the brain and over time rewires the brain for more calm.  Learning to breathe in deeply and letting it out slowly, sends a signal to the body through the parasympathetic nervous system to be calm.

I have two helpful Guided Imagery programs for anxiety:  Embrace Love Release Fear and Stress Buster.  There’s also Blissful Sleep.  Private coaching and learning other stress-relieving tools like Emotional Freedom Technique or Tapping may also be helpful.  Check out my services, or find another holistic coach, therapist, or doctor.  The most important thing is to feel better.

You deserve to lead a fulfilling life.  There’s a better way to live than living in constant anxiety and stress.  Your family will love the change in you and so will you.

Wishing you peace!

Vicki Atlas is a Best Mindset Coach and Certified Guided Imagery Specialist.  Vicki is passionate about bringing more peace and wellbeing to children, teens, and adults.  Find her at HeartTalkNow.com and CalmingCorner.com for kids. You can connect with her on Twitter and email her at Vicki@HeartTalkNow.com

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