Growth & Gratitude

Make Mindfulness Your Superpower

Have you ever reacted to something in a way you regretted later? Have you found yourself in front of an empty dish after a meal and realized you ate it so quickly and mindlessly that you didn’t even get to enjoy the flavors and textures of your food? We’re so used to operating on autopilot that we rarely stop to reflect before reacting in the moment. And how often do we actually take the time to fully savor the delights available to us every day? In today's episode, I'll help you turn mindfulness into your superpower. You'll learn how to use it in your daily life to be more intentional, present, and awake. You'll also hear about definitions of mindfulness and its transformative potential from experts such as Jon Kabat-Zinn and Joseph Goldstein. Finally, we’ll explore how to use it to recognize emotions and respond intentionally when challenging situations arise. Tune in and listen to Episode 23 of Growth & Gratitude and discover how to foster greater peace, deeper insights, and more meaningful responses to life's joys and challenges using mindfulness as your superpower.  If you'd like to learn much more and practice mindfulness meditation with Bridget, sign up for her free Zoom course in April here. [https://www.eventbrite.com/e/mindfulness-meditation-4-week-zoom-course-april-6-13-20-27-11-12-pdt-tickets-792238365277] In This Episode, You Will Learn: * What is mindfulness? (1:30) * What Jon Kabat-Zinn and Joseph Goldstein think about mindfulness (3:30) * How mindful eating can help you be more aware and present (7:10) * The benefits of mindfulness for kids (9:20) * How to use mindfulness as a superpower in your daily life (10:10) * Why mindfulness is an incredible superpower (13:00) Resources Mentioned: * Jon Kabat-Zinn website [https://jonkabat-zinn.com/] * Book: Joseph Goldstein - Mindfulness: A Practical Guide to Awakening [https://www.amazon.com/Mindfulness-Practical-Awakening-Joseph-Goldstein-ebook/dp/B00FYYXT9G/ref=sr_1_1?crid=2V49WIV0YUU8K&dib=eyJ2IjoiMSJ9.SLJfi6cQuekJAENdqE51TNApOOJR0-kYf6PzdrAPM60I4s4K4Hbb5TkcY0epM43voQR3uN6pAInZmUbeCgMSE060NNA7K4zkylr_Nbkglst35n28E4y7aZ75dBKcla-WNAoekYjdzRS-qTzU7h_Z0HNCcljYdA5tE6h8-QIhaSu82vDRDklPmGAFlXNKj-uEWm0-kDUnpCqBX1d60mHcIo5cLnV2rJ9n3lSRJW8k1CY.-4u-H8y3fVUW8-BuqZBzLLe7ZwLGXNi8vOOqqmQHLlc&dib_tag=se&keywords=a+practical+guide+to+awakening&qid=1708713202&sprefix=a+practical+guide+to+awakenin%2Caps%2C228&sr=8-1] Connect with Bridget: * Bridget's Website [https://bridgetsampson.com/] * Sampson Coaching & Consulting Website [https://sampsoncoachingandconsulting.com/] * Instagram [https://www.instagram.com/thebridgetsampson/] * LinkedIn [https://www.linkedin.com/in/bridgetsampsonscc/] * YouTube [https://www.youtube.com/@bridgetsampson] ---------------------------------------- Hosted on Acast. See acast.com/privacy [https://acast.com/privacy] for more information.

Be Your Healthy Weight for Life

Do your intentions for this year include losing weight and getting fit? Before embarking on an expensive, overly restrictive, and maybe even dangerous medication or fad diet journey, consider rewiring your brain and developing a healthy relationship with your food, eating habits, and exercise routine. In today's episode, I share tips to help you get to your healthy weight naturally and to maintain it for life. Throughout this episode, you'll learn that achieving this kind of transformation is possible through neuroplasticity, rewiring our brain by creating new ways of thinking about what, when, and why we eat. To help you implement and maintain this transformation, I share dozens of practical tools based on three pillars: eating the right amount of food, eating the right food, and exercising in the right ways for your healthy weight.  Tune in and listen to Episode 22 of Growth & Gratitude and learn how to transform the emotional and mental strain of always feeling like you have to lose weight into a lifestyle that allows you to focus your energy and time on the things that matter most to you.  In This Episode, You Will Learn: * Why is losing the extra weight so hard? (2:40) * About the mental strain that being unable to lose weight causes (5:40) * Tips on how to discover what amount of food is the right amount for you (9:00) * What are the emotions behind our eating habits? (13:20) * Discovering what kind of food your body really needs (17:10) * To sit with your cravings (21:00) * How often should we exercise? (24:30) Resources Mentioned: * Curb Your Cravings [https://www.youtube.com/watch?v=SJdYelu7UjE] * Thinner Peace in Menopause podcast [https://podcasts.apple.com/us/podcast/thinner-peace-in-menopause/id1097852666] * The Life Coach School podcast episode 129: Weight Loss and Overeating Tools Part 1 [https://podcasts.apple.com/us/podcast/the-life-coach-school-podcast/id870239631?i=1000374541604] * The Life Coach School podcast episode 129: Weight Loss and Overeating Tools Part 2 [https://podcasts.apple.com/us/podcast/the-life-coach-school-podcast/id870239631?i=1000375069596] * The Life Coach School podcast episode 494: Overdesire. Overhunger. Overtrying [https://podcasts.apple.com/us/podcast/the-life-coach-school-podcast/id870239631?i=1000630288594] Connect with Bridget: * Bridget's Website [https://bridgetsampson.com/] * Sampson Coaching & Consulting Website [https://sampsoncoachingandconsulting.com/] * Instagram [https://www.instagram.com/thebridgetsampson/] * LinkedIn [https://www.linkedin.com/in/bridgetsampsonscc/] * YouTube [https://www.youtube.com/@bridgetsampson] ---------------------------------------- Hosted on Acast. See acast.com/privacy [https://acast.com/privacy] for more information.

How to Have Shorter, More Productive Meetings

While meetings are potentially helpful for moving projects forward, determining strategies and managing organizational changes, they can also be frustrating and inefficient.   In fact, many people claim that meetings get in the way of doing their most important work and often feel like a waste of time.    In today's solo episode, I share practical tips for how to have shorter, more productive meetings, which I’ve studied and taught for decades as a trainer and professor.  You'll hear advice about how to prepare for a meeting, what to do during the meeting to keep it short and productive, and how to ensure that information shared and decisions made are well documented and followed through on.    Tune in and listen to Episode 21 of Growth & Gratitude and learn the secrets to avoiding the stress and wasted time and money caused by ineffective meetings. In This Episode, You Will Learn: * Why do most people feel meetings stop them from doing their job (3:00) * What can you do before a meeting to ensure its success (4:10) * Tips and advice for during meetings (6:00) * The importance of documenting what was discussed during a meeting (9:20) Connect with Bridget: * Bridget's Website [https://bridgetsampson.com/] * Sampson Coaching & Consulting Website [https://sampsoncoachingandconsulting.com/] * Instagram [https://www.instagram.com/thebridgetsampson/] * LinkedIn [https://www.linkedin.com/in/bridgetsampsonscc/] * YouTube [https://www.youtube.com/@bridgetsampson] ---------------------------------------- Hosted on Acast. See acast.com/privacy [https://acast.com/privacy] for more information.

Integrating Your Parts and Being Joy-Full AF with Dr. Erin Baker

Have you ever tried to hold a kickboard underwater? Besides being extremely hard, it requires all your attention and prevents you from enjoying the pool. The same thing happens when you suppress emotions and bully the parts of you that are trying to make it to the surface. Wouldn't it be better to welcome those parts and understand the origins of those emotions? What if you let them float and were able to build a harmonious relationship with them?  In today's episode, the brilliant Dr. Erin Baker joins us to talk about Internal Family Systems, personal growth, healing, acceptance, self-leadership, and more. Dr. Erin is a Self-Leadership Coach, Business Strategist, Social Psychologist, Internal Family Systems Practitioner, and Official Curator of Joy. They hold a Ph.D. in Psychology, authored the best-selling book "Joy-Full AF: The Essential Business Strategy We're Afraid to Put First," and host two podcasts, "Shift-Starters" and "Life in the And." In this episode, you'll hear Dr. Erin's clear and compelling description of Internal Family Systems, how it can help you address the parts of you that cause pain and get in your way, and how you can use them as your allies. You'll also hear about joy audits, transgender and non-binary identities, the power of curious compassion, and much more.  Additionally, Dr. Erin invites us to discard the idea that success is only attainable through being miserable for long periods. They encourage us to see the connections between success and joyful experiences. Dr. Erin also helps us understand how to deal with the parts of us that are terrified of making mistakes. Tune in and listen to Episode 20 and let Dr. Erin inspire you to understand the parts of you that scream for attention, lose the fear of putting joy first, and live joy-full AF.  In This Episode, You Will Learn: What is Internal Family Systems? (6:20) Stop trying to hold the kickboard underwater (12:30) Your inner parts are a symphony (18:20) Dr. Erin talks about self-leadership (23:00) Joy isn't about taking only the easy paths (28:40) About trans joy and non-binary identities (36:20) Resources Mentioned: Book: Dr. Erin Baker - Joy-Full AF: The Essential Business Strategy We're Afraid To Put First [https://www.amazon.com/gp/product/B0BCX6DM5Y/] Book: Richard Schwartz, Alanis Morissette - No Bad Parts: Healing Trauma and Restoring Wholeness with the Internal Family Systems Model [https://www.amazon.com/No-Bad-Parts-Restoring-Wholeness/dp/1683646681/ref=sr_1_1?crid=I4KC2MEXMV4D&keywords=no+bad+parts+richard+schwartz&qid=1698446168&sprefix=no+bad+parts%2Caps%2C310&sr=8-1] Shift Starters podcast [https://podcasts.apple.com/us/podcast/shift-starters/id1551668653] Life in the And podcast [https://podcasts.apple.com/us/podcast/life-in-the-and/id1521870986] We Can Do Hard Things Podcast - The Most Radical Way to Heal: Internal Family Systems with Dr. Becky Kennedy [https://podcasts.apple.com/cz/podcast/170-the-most-radical-way-to-heal-internal-family/id1564530722?i=1000595364323] Connect with Dr. Erin: Website [https://erinmbaker.com/] Instagram [https://www.instagram.com/drerinmbaker/] LinkedIn [https://www.linkedin.com/in/erinmikaelabaker/] ---------------------------------------- Hosted on Acast. See acast.com/privacy [https://acast.com/privacy] for more information.

Decentering Whiteness: Diversity, Equity, Inclusion and Justice With Dr. Janice Gassam Asare

Have you ever felt that a workplace policy, which was widely accepted by everyone around you, wasn't very inclusive of cultural, ethnic, religious, or gender differences?  Many of these policies seem neutral on the surface. Yet, if you look a little deeper and learn more about others, you'll see how they can be unfair to certain people and groups. In this episode, the wise and inspiring Dr. Janice Gassam Asare joins us to discuss diversity, equity, inclusion, and justice in the workplace, educate us about the concept of decentering whiteness, share actionable anti-racism tips, and more. Dr. Gassam Asare is a DEIJ Consultant, 2x TEDx Speaker, a Best-selling Author of 3 books, and a LinkedIn Top Voice. She’s passionate about helping workplaces become anti-racist. In her latest book, "Decentering Whiteness in the Workplace," Dr. Gassam Asare teaches us how to identify and rectify the systemic, and often unconscious, centering of white culture and values in the workplace. Throughout our conversation, you'll learn about diversity, equity, and inclusion, with a focus on anti-racism in the workplace and what you can do to make a difference and create change. You'll also hear about Dr. Gassam Asare's latest book, what decentering whiteness means, and her thoughts on whiteness as a system that affects white people negatively as well as people of color. Additionally, we discuss microaggressions in the workplace, how to make hiring processes more equitable, diverse, and inclusive, and much more.  Tune in and listen to Episode 19 of Growth & Gratitude, and help your workplace become anti-racist, more inclusive, and diverse. In This Episode, You Will Learn: * A little backstory of how Dr. Janice and Bridget met and worked together (6:00) * About Dr. Janice's work and why she's so passionate about it (13:10) * There are work policies that seem neutral, yet they aren't (16:40) * Dr. Janice talks about her latest book and the Decentering Whiteness concept (23:30) * Practical tips and advice to decenter whiteness (32:50) Connect with Dr. Janice: * Website [https://www.drjanicegassam.com/] * LinkedIn [https://www.linkedin.com/in/janicegassamphd/] * Instagram [https://www.instagram.com/janicejnice/?hl=es] * YouTube [https://www.youtube.com/c/janicegassamasare23] * Twitter [https://twitter.com/drjanicegassam] * Facebook [https://www.facebook.com/janice.jnice] Connect with Bridget: * Bridget's Website [https://bridgetsampson.com/] * Sampson Coaching & Consulting Website [https://sampsoncoachingandconsulting.com/] * Instagram [https://www.instagram.com/thebridgetsampson/] * LinkedIn [https://www.linkedin.com/in/bridgetsampsonscc/] * YouTube [https://www.youtube.com/@bridgetsampson] ---------------------------------------- Hosted on Acast. See acast.com/privacy [https://acast.com/privacy] for more information.