What Would You Do If You Weren’t Afraid?

• sarahucoach
• December 20, 2024

Namaste All Day 2025

• sarahucoach
• November 27, 2024

Welcome to Namaste All Day 2025.

You know the amazing benefits you receive by taking time for you.

Namaste All Day is a community of like-minded individuals who believe in living their best lives, achieving their highest goals while taking the best possible care of themselves.

With Namaste All Day 2025 membership you can choose from:

·       3 weekend retreats at Timber Creek Retreat House

·       2 Saturday retreats one at Casa Somerset and one in Weston

·       1 mid-week retreat at Somerset Ridge Winery

·       Plus a few other surprises

You are receiving this exclusive offer to save $200 on your annual membership to Namaste All Day.

Your Early Bird Namaste All Day Membership of $625 includes:

• 1 Virtual Vision Board Workshop
• 2 Namaste All Day retreats
• 4– 30-minute 1×1 coaching sessions with me
• Special Namaste All Day gifts during the year
• Weekly Monday Morning Motivation emails
• New Year Reflection Questions
• Mid-Year Accountability Check-In
• Year-End Celebration & Reflection Questions

Enroll Today

This early bird offer expires on Friday, December 6th

Payment of $625 can be made via Square

You will receive a retreat sign-up once payment is received. Retreat space is limited to availability.

2025 RETREATS

Vision – Virtual Vision Board Workshop – Saturday, January 4^th from 10am – 3pm

Give yourself this gift of uninterrupted time to focus on what you really want for the year ahead. You will be guided in meditation and inspired by powerful questions. You will walk away with a clear focus on what you want for yourself in the year to come, action steps on how to get there and your very own personalized vision board.  This is included with your Annual Membership to Namaste All Day and does not count as one of your 2 retreats.

Intention – Timber Creek – Friday, Feb 7^th at 5pm to Sunday, Feb 9^th at 11am

Spend the weekend connecting to your vision & intention for the year. You will relax with the best restorative yoga poses while going deeper into extended meditation. You will have time to get outside and hike on the 80 acres of hiking trails, enjoy delicious foods and reflect with 3 guided meditations daily.

This counts as 2 Namaste All Day Retreats. This retreat has an additional weekend overnight accommodations and dining room charge: private room accommodations are an additional charge of $450, shared room are $390 per person. 5 Rooms Available.

Awaken – Timber Creek – Friday, April 25th at 5pm to Sunday, April 27th at 11am

Step into spring and awaken your spirit. This weekend retreat is designed to help you reconnect with yourself, find clarity, and nourish your soul. Coach Sarah will help us relax with the best restorative yoga poses while going deeper into extended meditation. Throughout the weekend, you’ll dive into thoughtful journaling prompts and reflective exercises with spiritual director Rhonda Osborn. These sessions are all about helping you tap into your inner world, spark fresh awareness, and connect with a deeper sense of purpose. Amidst the beauty of springtime renewal, there will be time to relax, savor nourishing meals, and take peaceful walks outdoors on 80 acres of hiking trails. Whether you’re looking for stillness, inspiration, or connection, this retreat offers a perfect opportunity to pause, reflect, and awaken your spirit.

This counts as 2 Namaste All Day Retreats. This retreat has an additional weekend overnight accommodations and dining room charge: private room accommodations are an additional charge of $450, shared room are $390 per person. 3 Rooms Available.

Kick off to Summer Retreat – Somerset Ridge Winery – Wednesday, June 11th

This is a day for you. To pause. To rest. To reflect. To rejuvenate. The retreat will begin at 10am with Coach Sarah leading a gentle flow yoga and meditation class.  After class, you will be treated to a delicious healthy lunch. Following lunch, Coach Lisa Nickel will lead us through her empowering interactive discussion on how to incorporate more happiness into your life.  You will have time to reflect and journal on the veranda, by the pond, or in the vineyard. The day will conclude at 3pm with a private wine tasting.

Autumn Equinox – Casa Somerset – Saturday, September 27^th from 10am – 3pm

Enjoy your day at the beautiful Tuscan villa Casa Somerset. You will enjoy yoga and meditation on the lawn followed by a healthy farm to table lunch. In the afternoon, you will have more time for journaling along with another guided meditation session.

Release Retreat – Weston, Missouri – Saturday, October 18^th from 9am – 2pm

Surround yourself in nature as we hike through the colorful fall leaves at Weston, Missouri. You will experience nature meditations including walking and silent meditation. You will learn ways to release what is no longer serving your highest good. After the hike we will travel to town to enjoy a late lunch at Green Dirt Farm.

Intuition – Timber Creek – Friday, Nov 14^th at 5pm to Sunday, Nov 16^th at 11am

Spend the day reflecting on how far you have come in 2025. Relax with the best restorative yoga poses while going deeper into extended meditation. Learn the secrets to a less stress holiday season.   This counts as 2 Namaste All Day Retreats. This retreat has an additional weekend overnight accommodations and dining room charge: private room accommodations are an additional charge of $450, shared room are $390 per person. 6 Rooms Available.

Ahhhhhhh. You know how amazing, re-energized and rejuvenated you feel after a Namaste All Day Retreat. I invite you to join again for 2025. Give this gift to yourself.

This savings of $200 on your annual membership expires on Friday, December 6th

Payment of $625 can be made via Square

You will receive a retreat sign-up once payment is received. Retreat space is limited to availability.

Questions? Please message me sarahucoach@gmail.com or 913-481-4791.

You are a Namaste All Day VIP

• sarahucoach
• November 22, 2024

You are a Namaste All Day VIP.

You are creating your life’s Vision.

You live your life with Intention

You connected to your Purpose.

You are receiving this invitation first because you are a VIP.

With Namaste All Day 2025 membership you can choose from:

·       3 weekend retreats at Timber Creek Retreat House

·       2 Saturday retreats one at Casa Somerset and one in Weston

·       1 mid-week retreat at Somerset Ridge Winery

·       Plus a few other surprises

You are receiving this exclusive offer to save $400 on your annual membership to Namaste All Day and 1st choice of retreats.

Your VIP Early Bird Namaste All Day Membership of $425 includes:

• 2 Namaste All Day retreats
• Virtual Vision Board Workshop
• Four – 30-minute 1×1 coaching sessions with me
• Special Namaste All Day gifts during the year
• Weekly Monday Morning Motivation emails
• New Year Reflection Questions
• Mid-Year Accountability Check-In
• Year-End Celebration & Reflection Questions

Enroll Today

This early bird offer expires on Wednesday November 27th.

Payment of $425 can be made via Square or Venmo @Sarah-Uchytil

You will receive a retreat sign-up once payment is received. Retreat space is limited to availability.

2025 RETREATS

Vision – Virtual Vision Board Workshop – Saturday, January 4^th from 10am – 3pm

Give yourself this gift of uninterrupted time to focus on what you really want for the year ahead. You will be guided in meditation and inspired by powerful questions. You will walk away with a clear focus on what you want for yourself in the year to come, action steps on how to get there and your very own personalized vision board.  This is included with your Annual Membership to Namaste All Day and does not count as one of your 2 retreats.

Intention – Timber Creek – Friday, Feb 7^th at 5pm to Sunday, Feb 9^th at 11am

Spend the weekend connecting to your vision & intention for the year. You will relax with the best restorative yoga poses while going deeper into extended meditation. You will have time to get outside and hike on the 80 acres of hiking trails, enjoy delicious foods and reflect with 3 guided meditations daily.

This counts as 2 Namaste All Day Retreats. This retreat has an additional weekend overnight accommodations and dining room charge: private room accommodations are an additional charge of $450, shared room are $390 per person. 5 Rooms Available.

Awaken – Timber Creek – Friday, April 25th at 5pm to Sunday, April 27th at 11am

Step into spring and awaken your spirit. This weekend retreat is designed to help you reconnect with yourself, find clarity, and nourish your soul. Coach Sarah will help us relax with the best restorative yoga poses while going deeper into extended meditation. Throughout the weekend, you’ll dive into thoughtful journaling prompts and reflective exercises with spiritual director Rhonda Osborn. These sessions are all about helping you tap into your inner world, spark fresh awareness, and connect with a deeper sense of purpose. Amidst the beauty of springtime renewal, there will be time to relax, savor nourishing meals, and take peaceful walks outdoors on 80 acres of hiking trails. Whether you’re looking for stillness, inspiration, or connection, this retreat offers a perfect opportunity to pause, reflect, and awaken your spirit.

This counts as 2 Namaste All Day Retreats. This retreat has an additional weekend overnight accommodations and dining room charge: private room accommodations are an additional charge of $450, shared room are $390 per person. 4 Rooms Available.

Kick off to Summer Retreat – Somerset Ridge Winery – Wednesday, June 11th

This is a day for you. To pause. To rest. To reflect. To rejuvenate. The retreat will begin at 10am with Coach Sarah leading a gentle flow yoga and meditation class.  After class, you will be treated to a delicious healthy lunch. Following lunch, Coach Lisa Nickel will lead us through her empowering interactive discussion on how to incorporate more happiness into your life.  You will have time to reflect and journal on the veranda, by the pond, or in the vineyard. The day will conclude at 3pm with a private wine tasting.

Autumn Equinox – Casa Somerset – Saturday, September 27^th from 10am – 3pm

Enjoy your day at the beautiful Tuscan villa Casa Somerset. You will enjoy yoga and meditation on the lawn followed by a healthy farm to table lunch. In the afternoon, you will have more time for journaling along with another guided meditation session.

Release Retreat – Weston, Missouri – Saturday, October 18^th from 9am – 2pm

Surround yourself in nature as we hike through the colorful fall leaves at Weston, Missouri. You will experience nature meditations including walking and silent meditation. You will learn ways to release what is no longer serving your highest good. After the hike we will travel to town to enjoy a late lunch at Green Dirt Farm.

Intuition – Timber Creek – Friday, Nov 14^th at 5pm to Sunday, Nov 16^th at 11am

Spend the day reflecting on how far you have come in 2025. Relax with the best restorative yoga poses while going deeper into extended meditation. Learn the secrets to a less stress holiday season.   This counts as 2 Namaste All Day Retreats. This retreat has an additional weekend overnight accommodations and dining room charge: private room accommodations are an additional charge of $450, shared room are $350 per person. 6 Rooms Available.

Ahhhhhhh. You know how amazing, re-energized and rejuvenated you feel after a Namaste All Day Retreat. I invite you to join again for 2025. Give this gift to yourself.

This early bird offer expires on Wednesday November 27th.

Payment of $425 can be made via Square or Venmo @Sarah-Uchytil

You will receive a retreat sign-up once payment is received. Retreat space is limited to availability.

Questions? Please message me sarahucoach@gmail.com or 913-481-4791.

Are You at a Career Crossroad?

• sarahucoach
• August 16, 2024

Are you unhappy with your current job and don’t know what to do?

Do you feel like you want to make a change but are unclear how to move forward?

Today, I want to share with you story of a client who reached out to me feeling tired, frustrated and not sure what to do next. Here’s his story.

The coach/client relationship is confidential, and he is open to share his story with you. My hope is that you will see yourself in his story and Take Action to create the change you want in your life and career.

What prompted you to hire Sarah to be your coach? 

I was at a crossroads in my career–one path continued down the same old path in the same industry that was sucking the life out of me on a daily basis but feeling rather pigeon-holed and couldn’t see a different way forward. The other path was filled with much uncertainty, misdirection, and potential disenchantment yet was pulling me toward a place of new possibilities and revived passion. I needed someone that was skilled in cutting through the muck and helping me clear my mind and find what my heart and soul were seeking to revive my career for the next 1/3 of my working years.

What are the tangible results of your coaching experience? 

After years in a position wrought with managing fires and inter-departmental problems all day every day, I am returning to a skillset I once loved in educating and advising others that I had placed on the backburner for too long. Sarah helped me rediscover something I had done previously that brought me great joy and success that I should have simply made a slight adjustment and developed more fully and completely years ago. As a result of the work I did with Sarah, I have landed a new job in a new industry yet somewhat related to what I had done for 26 years. Because I love to learn, I am excited to become a “student” and learn this new profession as I earn my licenses and credentials. And after attaining my credentials, I will return to advising and educating clients in the financial corner of their lives, where I feel I have been the most successful and fulfilled throughout my 26 year career.

What are the intangible results of your coaching experience? 

I have a renewed sense of peace, purpose, and passion. I will have a better work/life balance too.

What are Sarah’s strengths as a coach? 

Sarah has a way of listening to the message behind the words to hear possible motives, energies, and dreams that I wasn’t able to see or hear for myself or over time became blind to. She helped me uncover what I had given up at one point in my career that I found rewarding and energizing about my work. She assisted my rediscovery of self and previous passion and helped me reframe my career path, merely by asking questions and encouraging me to vision what a new future for myself would look like. She gave me permission to care for and provide for myself instead of always putting others first.

What was memorable or meaningful about your coaching experience? Would you change anything? 

The time spent on my personal/professional brand was invaluable and really pulled me out of where I was and set me on a new path forward. Gaining that clarity and being able to craft what was uniquely valuable and reflective of ME surprised me and motivated me to make a significant change in my work life.

Do you feel your coaching dollars were worth it? Why or Why Not? 

To be honest, the initial cost was not a surprise, but it did cause me to “own” the investment of my time and energy to the work set before me each week. The first few weeks I was waiting for this amazing epiphany and all these answers that Sarah would give me in a nice, concise manner with a road map to get where I was going. Clearly, that was not what I received–but I received a much more valuable gift in my own self-discovery with the help of a good coach who was willing to walk through the muck with compassion, but more importantly conviction and dogged determination. The money spent was well worth it!

Why do you think coaching works? 

I discovered career coaching isn’t about laying out what you don’t like in your current situation and expecting the coach to take your personality and resume and define for you two or three possible paths to consider and send you on your way. A coach meets you where you are at and gains your trust. Then she assists you in gaining clarity on who you are, what’s important to you, what you are wanting to tackle to bring you more meaning, whatever that is for the person. And finally, she helps you deprogram your normal thought patterns to envision potential paths forward to reach your next level of personal and professional success. Ultimately you get out of it what you are willing to put into it.

Anything else you would like to share?

Thank you, Sarah, for believing in your clients. As someone who has spent many years pouring into others and neglecting my own professional needs and growth, I was blind to the fact that I needed to step back and focus on my own needs and growth for a change. You helped fill me back up to believe in my abilities, strengths, skills, and my passion to chart out a new course for myself in an area that I am certain will bring many rewarding years in my work life as I seek to round out my career.

Are you at a career crossroads?

Are you ready to make a change?

Schedule a 30-minute complementary introduction session with me today.

https://calendly.com/sarahucoach

Create the change YOU want to bring more fulfillment to your life.

I am savoring the moments

• sarahucoach
• August 5, 2024

I am savoring the moments

Last night I met with a group of young ladies who graduated from high school in May and are preparing to leave home for the first time, move away, and go to college. What is unique about this group is that they are also preparing to go through sorority rush at their respective schools. My role was to help them build confidence in talking about themselves and coach them on questions to ask and questions to be prepared to answer. We had a great conversation and towards the end of the night one of the young ladies said “Summer has just flown by. I feel like we just graduated and now we are leaving in 2 weeks” I replied “Just savor the moments ladies. Life goes by fast.”

Regardless of what chapter of your life you are in, we are living at this same time. August 6, 2024.  We all have a few more weeks of summer. Savor the moments of your life. Take time to slow down. Treasure your morning ritual and/or your evening rituals. Cherish the relationships you have in your life.

In a recent podcast by Mel Robbins, she uses the metaphor of a melting ice cube as it represents the fleeting nature of time spent with loved ones, emphasizing the urgency to prioritize and cherish those moments, especially with children and aging parents and loved ones.

Some ice cubes melt faster than others. It is important to be present with your loved ones. Put your phones away. Be present. Listen. Ask questions. Be curious. Be grateful for the quality time you get to spend with each other. Stay connected. Savor the moments together.

What I want for each of you this week is to slow down and savor the moments of your life.

I am Walking with You

• sarahucoach
• July 22, 2024

I am walking with you

Last week I had an opportunity to go to Door County, Wisconsin for a mid-summer getaway. If you have never been to what I affectionally call the pinky finger peninsula that sticks out into Lake Michigan, I highly recommend it and I can give you, my favorites.

On this trip we stayed in the little village of Fish Creek which is on the Green Bay side. The first morning there I woke up early to go for a walk down main street, past the little beach, boat dock on my way to sunset beach.

As I approached the main intersection of main street, I saw a young man riding his bicycle down the hill to turn onto main street. He took the corner too quickly and crashed right in the middle of the intersection. He fell on his side, and I saw him get up he had blood dripping from his face. Another couple also came to his aid with napkins from their car. As I approached him, I asked if there was anyone, I could call for him. He shook his head no. I asked him if he wanted me to call 911 and he said no. He said he was going to be late for work. From his T-shirt I asked if he worked at Julie’s Café. He said. Yes, as a cook. I’ve been here for 3 weeks, I’m from Jamaica.  I told him I was walking towards Julie’s, even though I was walking in the opposite direction.

In that moment, I thought what is the best way I can help this young man?

Just walk with him.

I pushed his bicycle as he continued to apply pressure to stop the bleeding above his eyebrow.  We just walked and talked for about 10 minutes. He said he saw this opportunity to come to Door County and work in the summer. He applied, got it and jumped on plane to Wisconsin. He said he really enjoyed the people he works with, and everyone is very nice and friendly. We made it almost to Julie’s when the bleeding stopped, and he said he would ride his bike slowly to work.

A few hours later we went to Julie’s for brunch – they do have the best Door County cherry stuffed French toast – I asked our waitress if Hakeem was ok. She looked at me as asked how I knew him. I told him I saw him crash his bike this morning and walked with him to make sure he was ok. She got him from the back. He has a few bandages on his face. He saw me. Gave me a big smile and I stood up he gave me the biggest hug and said Thank You for walking with me. Thank you for making sure I was ok. I really appreciate your kindness.

Sometimes in life we need someone to walk with us for a while to make sure we are ok.

This week, be mindful, who can you walk with?

It can be a brief encounter like mine. It can be a friend who needs a little extra boost of support. Maybe a co-worker who is struggling or a neighbor who needs simple kindness.

Or do you need someone to walk with you?

If so just ask

With Joy,

Sarah

What’s Your Exit Strategy?

• sarahucoach
• May 24, 2024

Are you unhappy with your current job and don’t know what to do?

Do you need to make a change but need help creating your exit strategy?

Today, I want to share with you story of a client who reached out to me feeling tired, frustrated and not sure what to do next. Here’s his story.

Meet Mike from Kansas City.

The coach/client relationship is confidential, and Mike is open to share his story with you. My hope is that you will see yourself in his story and Take Action to create the change you want in your life and career.

What prompted you to hire Sarah to be your coach? 

I hired Sarah because I did not feel that I was providing value to my company in the way that I wanted to. I also felt like I was in a role that no matter how hard I worked or tried to make a difference, I just kept sliding and was not feeling motivated. I knew that I wanted to quit my job but needed guidance on the path.

What are the tangible results of your coaching experience? 

Sarah was able to ask the questions that I didn’t know I needed to answer and help me find a productive path to exiting my company. She also helped me to take control of my exit and constructively leave without burning bridges and actually help the company even after my exit. I was able to make a list of what needed to happen before I left and also the goals that I wanted to complete while I was not working. I was intentional during the interview process and found a job that met all of my goals.

What are the intangible results of your coaching experience? 

My sleep and overall mental health improved by taking control of the process rather than simply complaining to my spouse. My former company’s response exceeded my expectations and I feel that it was due to the prep work I did with Sarah.

What are Sarah’s strengths as a coach? 

Sarah is able to ask the questions that I would have only known to ask after making mistakes. She can help anticipate situations and help you take control of situations that feel chaotic or overwhelming. She is a calm voice during a stressful situation and is able to help you take control when you’re not sure of what the next step should be. Sarah let me make the decision and does not often offer advice; she just helps you find your path. Initially, I wanted her to tell me what to do, it was only later that I realized that she let me choose my only unique path.

What was memorable or meaningful about your coaching experience? Would you change anything? 

The path to exiting my role in a positive and productive way. It took several sessions, but Sarah guided without giving direction and let me choose my path even though it was definitely a different exit than most people take. I wouldn’t change a thing.

Do you feel your coaching dollars were worth it? Why or Why Not? 

Yes, it is an investment in your future and making mistakes when you are making changes in your career is too expensive to pass up Sarah’s guidance.

Why do you think coaching works? 

It helps you to reveal the person, employee, manager that you want to be.

Anything else you would like to share?

Sarah’s coaching helped me to enjoy my last month at my old company more than I had enjoyed at any point previously with that company. I was able to leave in a way that reflected well on my team and the work that we had built together. Sarah helped me be intentional from start to finish on doing this successfully.

Are you tired of complaining?

Are you ready to make a change?

Schedule a 30-minute complementary coaching session with me today.

https://calendly.com/sarahucoach

Create your exit strategy to bring more fulfillment to your life.

I am saying YES

• sarahucoach
• May 13, 2024

I am saying YES

Your dreams are listening.

I am saying YES to what inspires me.

I am saying NO to what depletes me.

No is a complete sentence.

You cannot be all things to all people. Yes, it is lovely to put others needs first but do you give to the point of exhaustion? Do you allow yourself time to recharge your own batteries.

We know what to do when our cell phones reach “low battery mode” we plug it in to recharge, but even with the best technology it takes time to recharge.

How often are you physically, emotionally, mentally, spiritually, financially drained?

What do you do to recharge?

This week notice what all you say YES to.

Is this YES in alignment with what you really want to do?

Is this YES a should or an obligation?

Does this YES give you energy or drain your energy?

Is this YES inspiring to you?

Is this YES getting you closer to achieving a goal?

Does this YES allow you to live your dreams?

I am Calm

• sarahucoach
• March 25, 2024

I am calm.

Who are you when you are calm?

Lately, I’ve been noticing a lot of chaos in the world. Maybe you have too. The opposite of chaos is calm. Today, I want to share 10 ways to help you restore the calm in your life.

Focus on your breathing. When you are feeling chaos start to creep into your body, focus on your breath. Make your exhales longer than your inhales. Breath in for a count of 4 and breath out for a count of 6. The goal is to breathe in for 4 and breathe out for 8. Do this for 4 minutes. This will naturally calm your nervous system.

Say your positive affirmations.

• I am calm.
• I am safe.
• All is well in my world.
• I am in the flow.
• I am attracting my highest good.
• I am listening to my intuition.

Stay connected. Pick up the phone and call a friend. No texting. Hearing your friends’ voice will also help to shift you from a state of chaos to calm. The key is choosing a calm friend. Meeting a friend in person is even better.

Hug. Giving a friend, spouse, child or loved one a hug has so many benefits:

• Decreases cortisol (stress) levels
• Increases oxytocin levels and facilitates bonding between partners
• Lowers anxiety and blood pressure
• Reduces the stress hormone norepinephrine
• Stimulates the production of serotonin and dopamine, neurotransmitters responsible for regulating our mood
• Boosts the immune system

Be kind to yourself. Think only kind loving thoughts. Speak only kind loving words. Feel only kind loving emotions. Trest yourself as you would your best friend.

Drink lots of water and less caffeine. Drinking water will help flush out the toxins in your body. Taking an Epsom salt bath will also help you naturally remove toxins from your body brought on my stress.

Mindful movement. Go for a nature walk. Stop and smell the flowers. Go to a restorative yoga class. These activities will shift your physical, emotional and mental energy from chaos to calm.

Allow yourself to power–down before bed. Turn off all your electronics 20 minutes before going to bed. This will give your brain permission to turn off too.

Meditate. This is the single most important practice for your mental and spiritual health. Silent meditation. Guided meditation. Gratitude meditation. This is important to cleanse your brain of negative thoughts before going to bed. We have the ability to create new neuropathways in our brain. Mediation will help us to choose our next best thoughts each and every day.

Sleep. You may find that you are not getting enough sleep each night. What is your sleep environment? Have you removed barriers to a restful night of sleep? No electronics in your bedroom are key. Investing in a new pillow and new sheets also promotes the calm sleep you need.

Who are you when you are calm?

I am Noticing

• sarahucoach
• March 11, 2024

I am noticing.

Over the past few days, I have been noticing changes around me. Physical changes like the daffodils starting to bud, grass turning greener, daylight getting longer, along with physical changes in my body, becoming more tired due to the stronger winds and a need to feel grounded more stable. Perhaps it’s even the acceleration of spring that my body needs a few more weeks of the slower pace of winter. Regardless, I’ve been noticing the changes happening around me and inside of me.

Noticing is a key part of mindfulness. It involves bringing you awareness to what is happening in the present moment, without judgement or the need to change anything.

Mindful noticing is a way to cultivate mindfulness in our daily lives.

Here is how to practice it.

1.    Pay attention: Start by taking a good seat and paying attention to your breath. You can do this formally during meditation practice or informally throughout your day.

2.    Observe your mind: As you go about your tasks, notice your thoughts, emotions, and sensations. Be curious and nonjudgmental. For example, if you’re eating lunch, pay attention to the taste, texture, and smell of the food. Engage your 5 senses.

3.    Label and let go: When you notice your mind wandering (which it inevitably will), gently label what’s happening. For instance, if you’re feeling anxious, acknowledge it by saying, “This is anxiety.” Then, let go of that thought or emotion and return your attention to the present moment.

4.    Practice pausing: Before making any physical adjustments (like scratching an itch or shifting your position), pause and notice what’s happening. This moment of awareness helps you respond intentionally rather than reactively.

Remember, mindfulness is about being present and fully engaged with whatever you’re doing, whether it’s formal meditation or everyday activities. By practicing mindful noticing, you can enhance your awareness and create more intentional moments in your life.

What are you noticing today?