Written by: Leslie Parran, Executive Contributor Executive Contributors at Brainz Magazine are handpicked and invited to contribute because of their knowledge and valuable insight within their area of expertise. Did you know that food can make you sick or crazy? Many people experience physical or mental symptoms related to food sensitivities. While you may hear practitioners refer to food as medicine, even typically ‘healthy’ foods can be ‘poison’ to an individual. If you think that gut symptoms are the barometer to tell you whether a particular food makes you sick, think again. While the gut may be the root cause of food sensitivity, non-gut-related, also called extra-intestinal symptoms such as migraines, joint pain, muscle pain, anxiety, mood swings, brain fog, weight gain, weight loss, fertility issues, skin disorders, and sinus infections are common. Even mental disorders have been attributed to food sensitivities. “Bread madness” is a term coined many years ago, to describe individuals such as bakers who developed schizophrenia which resolved spontaneously with eliminating exposure to wheat flour. Developing research is providing new information about bipolar disease, ADHD, and other neurologic or psychiatric conditions related to wheat or other food sensitivity. Unfortunately, these diseases are often misdiagnosed, missing the root cause as food sensitivity. So, what are the causes of food sensitivities? Inflammation in the gut is the number one trigger for the development of food sensitivities. This results from dysbiosis (imbalance of gut bacteria), pathogens (organisms such as bacteria, parasites, viruses, and fungi which cause disease), or toxins (biologically produced poisons) that can lead to a leaky gut, where the gut lining opens up to allow food particles that normally should not be able to pass through the gut wall and into the circulation. Your immune system responds to the invading food particles, recognizing them as foreign bodies, releasing chemicals called pro-inflammatory cytokines, and release of immune cells to fight off the invaders. Endotoxins from bacteria inside the gut may also leak into the circulation. Chronic leaky gut can lead to autoimmune disease. If you have an autoimmune disease, have recovered from a gut infection, have been exposed to a toxin, you likely have one or more food sensitivities. Antibiotics can also wipe out the normal gut microbiome, leaving you susceptible to dysbiosis or other gut pathogens. Antibodies (also known as immunoglobulins) help your body get rid of molecules that could potentially harm it and are very important for fighting disease and keeping us healthy. Antibodies are also what cause the symptoms (inflammation, runny nose, sneezing, etc.) of an allergic reaction. Contrary to popular belief, allergy testing won’t show food sensitivity. Here are the different types of food hypersensitivity reactions that you should know: Type I Hypersensitivity: This is an acute hypersensitivity reaction that occurs when the immune system mistakenly treats a component in food as if it were a germ. This can lead to a wide range of allergic responses: hives, swelling, vomiting, diarrhea, itching, and life-threatening drops in blood pressure. Food intolerances: This reaction is not produced by the immune system and is not a hypersensitivity or immune reaction, but rather an enzyme problem where an enzyme is not sufficient to digest a particular food. This reaction is typically found in the gut where there is gut dysbiosis (imbalanced bacterial composition of the gut). This can lead to an inability to process or digest certain foods. For example, someone who is lactose intolerant doesn’t have adequate amounts of the digestive enzymes needed to break down lactose, a sugar present in dairy products. The gut subsequently can become leaky, meaning that the foods leak through the lining of the wall of the gut, which can then potentially lead to another food reaction such as acquired hypersensitivity reactions either to the food you are intolerant to or whatever food the immune tissue ultimately reacts to. Type 2 Hypersensitivity: This is a delayed hypersensitivity reaction to food and is thought to be a chronic, low-level allergic reaction. It is a combination of the above two terms, allergy, and intolerance. It is a spectrum that involves both the allergic component, but also the intolerant component. The most common foods thought to cause hypersensitivity are wheat, dairy, and corn. Symptoms are usually delayed hours to days and may not occur after every exposure to the allergen. Immunoglobulins are also released for Type 2 sensitivity, but these are usually IgG or IgA. Immunoglobulin G (IgG) or IgG-mediated food intolerance is believed to be caused by increased gut permeability, which permits food substances to gain access to the circulation and trigger food-specific IgG production. This is the most common antibody. It's in blood and other body fluids and protects against bacterial and viral infections. Immunoglobulin A (IgA) is found in the linings of the respiratory tract and digestive system, as well as in saliva (spit), tears, and breast milk. IgA reacts with food antigens to form an immune complex, but unlike IgG and IgE, does not cause inflammation. When IgA fails to maintain adequate anti-inflammatory control, mucosal damage can occur. IgA reactions to specific foods may be indicative of increased exposure caused by damage to the intestinal mucosa. So, how do you find out if you identify if your symptoms may be related to food allergies or sensitivities? While you can try either dietary changes or even in-home lab testing on your own if you suspect a certain food is causing your symptoms, often food sensitivities may not be limited to just one dietary change. Diet changes, alone, may not correct other hidden imbalances in your body. Also, true IgE allergies are best identified and addressed with an allergist or licensed practitioner. Therefore, a good practice for finding out if your symptoms are caused by food is to find an experienced provider or functional practitioner. Here are some ways they may test for and assess food-related issues. Elimination Diet: An elimination diet removes certain foods or groups of foods to help you determine which foods may be contributing to your symptoms. Elimination diets currently are the gold standard for identifying food intolerances, sensitivities, and allergies through diet. There is a wide variability of how to conduct an elimination diet. One example is The Institute for Functional Medicine’s (IFM) Elimination Diet, which is a short-term, three-week program that requires the patient to remove specific foods and categories of foods from their diet for 21 days. After that period, a careful reintroduction plan helps you identify the foods that may trigger your symptoms. It is often important to have a functional practitioner or health coach assist with these diets. This is especially important when there are IgE-mediated food allergies, where reintroduction should only occur in the presence of trained healthcare professionals. Another example of an elimination diet is the Autoimmune Paleo Diet (AIP) which is based on the paleo diet. It includes lean proteins, vegetables, fruits, nuts, seeds, and foods rich in vitamins and other nutrients. Added sugar or other additives that can trigger an autoimmune response are avoided. Food Allergy Testing: Food allergy testing is Testing IgE sensitivity or true Type 1 allergies. Most often performed by allergists, allergy testing identifies a particular immune response, called Immunoglobulin E (IgE) or Type I hypersensitivity. Traditional providers often consider testing for food allergy and miss considering other types of food-related issues. Food Sensitivity Testing: Testing IgG and IgA: This is only useful if you are having symptoms of sensitivity and is usually indicative of inflammation and sensitivity but not necessarily hypersensitivity. Research shows that there is a high rate of false positives when using these antibodies to diagnose food sensitivity. Unfortunately, there are limitations with IgG testing that may result in the following risks: You continue to eat foods that could be the source of your symptoms You stop eating foods that are healthy for you, limiting your diet and potentially putting you at risk for nutrient deficiencies. You fail to diagnose the true problem. There are many tests for testing IgG and IgA which may use blood, dried blood spot, or even saliva to test for the presence of these immunoglobulins. Tests may be specific to a certain category of food, measure a variable range of specific foods, and or chemicals put in food such as meat glue, food coloring, or gums. Mediator Release Testing: Mediator release testing is testing for the release of chemicals such as histamine, prostaglandins, serotonin, cytokines, and many other chemicals that may be involved in an inflammatory response related to a specific food antigen which indicates sensitivity. These mediators result in the particular food sensitivity symptoms you may experience. This type of test has increased reliability compared to IgA/IgG-only tests as it measures volume changes in all circulating white cells after an antigen challenge. DNA Testing: Genetic DNA testing can show genetic susceptibility to food allergies or sensitivities. There are at-home testing kits available. However, the reliability and accuracy of this testing need to be further established with larger populations. While the results of DNA testing may serve as a guide to what factors to consider to avoid developing food reactions, it is not a predictive test. Factors such as the environment, epigenetics, gut microbiome, influence also influence the development of food allergy and sensitivity. Foods are making people sick and crazy and this is a growing problem with eating highly inflammatory diets such as a Standard American Diet (SAD). It makes sense to make sure if you have chronic symptoms, that they are not related to a food problem. A food problem can be corrected. Unfortunately, food problems are often left unidentified, and therefore, not correcting them can become a bigger health problem. Chronic sensitivity to a particular food or foods and repeated exposure, usually over many years, can lead to autoimmune disease or even some mental or neurological disorders. While allergy testing is very reliable for identifying food allergies, testing for other forms of food sensitivity or intolerance is not as reliable. This is why it is important to work with a functional practitioner to help uncover factors that may be involved in inflammation. A skilled practitioner uses functional lab tests to identify not only possible food sensitivities but provide additional testing for identifying inflammation, the presence of pathogens or toxins. Functional practitioners can also assist with an elimination diet to identify what foods you may be sensitive to as well as help you rebalance your gut microbiome to address dysbiosis, heal leaky gut, and rebalance your metabolism so that your body works the way it's supposed to. Follow me on Facebook, Instagram, Linkedin, and visit my website for more info! Read more from Leslie! Leslie Parran, Executive Contributor Brainz Magazine Leslie Parran is a leader in natural holistic healing from inflammation and pain. As a nurse for 40 years with advanced nursing certifications, Leslie helped patients with chronic diseases and pain. Now as a Board-Certified Functional Wellness Coach and Functional Diagnostic Nutrition Practitioner with several other holistic and functional practitioner certifications, she helps active and motivated people with chronic inflammation and pain move from pain to peace so that they feel better, move better, and live better. Leslie is the Owner and Champion Peacemaker of Peace x Piece Wellness Coaching. As a functional practitioner, she uses in-home lab testing to uncover hidden metabolic healing opportunities such as food sensitivities, hormonal imbalances, gut pathogens, and toxins that can sometimes, unknowingly, lead to inflammation, pain, and chronic health conditions. As a health coach, she uses positive psychology and personalized holistic healing protocols including diet, rest, exercise, stress management, and supplementation to help her clients make their bodies work the way they are supposed to and achieve their wellness goals.

Written by: Courtlyn Jones, Executive Contributor Executive Contributors at Brainz Magazine are handpicked and invited to contribute because of their knowledge and valuable insight within their area of expertise. Here’s a controversial statement: Creatives run the world. To me, this is a fact, but to an alarming amount of people, this would be considered a silly opinion. Former President Trump has even stated that Creative jobs are “not important.” As a Creative myself, a graphic designer to be specific, and the CEO and Founder of The Design Database, a new online platform designed to support artists, designers, writers, photographers, and more, I want to highlight just how important Creatives really are. Let’s walk through your day together. Your alarm goes off and you wake up. Whether from a clock or your smartphone, which were both designed by a Creative. You look around your home filled with furniture, clothing, and appliances. These have all been designed by a Creative. You go outside and get in your car, bus, or train, all designed, and you head out to work inside of the building that was designed and built by, yes you’ve guessed it, a Creative. You see where I’m going here. The Design Database is a space for creators and professionals in creative occupations, including but not limited to graphic designers, fashion designers, illustrators, web designers, photographers, and writers. I’ve started the company to create a global online community for Creatives searching for job and collaboration opportunities and clients looking for Creatives. The platform aims to build a support network for Creatives to help them gain recognition for their work in a mainly under-appreciated industry. The creative economy is rapidly growing and is forecasted to be a vital factor that will shape economic growth across the globe. Therefore, it is surprising that professionals within this industry often face exploitation and are undervalued by employers. Moreover, being a highly competitive industry, professionals often put up with these working conditions to avoid losing a job opportunity. Fortunately, The Design Database emerges as an ideal solution and a support system for specialists in creative occupations. The online membership-based platform strives to create a global community for creative minds to connect with one another and increase the scope for collaborations. Additionally, it also links them with clients or companies wanting to hire professionals in the field. With its user-friendly interface, The Design Database simplifies communication between clients and freelance Creatives. Most importantly, the platform aims to build a community where Creatives can build confidence in their craft and feel valued. In an effort to save on valuable time and money and accelerate the hiring process, the platform works as a marketplace for businesses and creative professionals to meet. Companies can easily reach out to the concerned Creative that fits the role they want to fill. Likewise, Creatives can link up with recruiters and managers to discuss possible opportunities and available positions in the company. It further streamlines recruitment by enabling Creatives to quickly secure jobs and begin work on the projects much faster. Through a partnership, The Design Database also offers clients a video-calling on-demand feature that allows them to receive quick advice from experts. Most importantly, the platform endeavors to bridge the gap between freelance Creatives looking for clients and clients seeking Creatives. Launched in July 2021, the platform’s priority remains its network of Creatives and their welfare. In such a short period, The Design Database established itself as more than just a space for freelancers for hire, but rather a support system for Creatives. I’ve founded The Design Database intending to provide Creatives with an environment that would nurture their growth and help them cultivate connections. As an experienced creative professional, I understand how clients undervalued creative jobs as less important, and I wanted to change this. I want this platform to become a global support network for Creatives, and the response so far proves that I’m on the right path. The Design Database is essentially a marketplace for Creatives to showcase their work and secure opportunities with companies. We have partnered up with a drop shop to allow Creatives to print their artwork onto physical items, set up their online shops, and ship their products to customers. Creatives can also choose to bid for a role, giving them more agency to decide and negotiate their fees. Moreover, connecting with other Creatives on the platform promotes various kinds of collaborative partnerships between them. It also allows new freelancers an opportunity to connect with experienced professionals for mentorship and guidance. Similarly, experienced Creatives who require support on projects can employ beginners. The idea of The Design Database is to create an ecosystem where creatives can thrive. The platform encourages Creatives to interact with other professionals and clients and build a network that helps them succeed in a highly competitive and relentless industry. Moreover, it is a membership-based platform that does not charge Creatives any commission on the job opportunities acquired. “Someone once told me I have a gift for bringing people together, so I used that to design my company. When Creatives come together, true magic happens.”- Courtlyn Jones, CEO, and Founder, The Design Database. The Design Database is truly an engaging and supportive community that empowers Creatives to work on their own terms. Check out our website and follow us on Instagram. Follow me on Facebook and LinkedIn. You may also visit my website for more info! Courtlyn Jones, Executive Contributor Brainz Magazine Courtlyn Jones is a graphic designer and creative entrepreneur. She is the CEO and Founder of The Design Database, a new online platform and community designed to be a support system for Creatives (artists, designers, illustrators, photographers, writers, and more). With her platform, Creatives can connect with clients who are looking to hire now, connect with other Creatives in the community to form partnerships, gain inspiration, and make new friends, and also host and sell their work. She has partnered up with other amazing businesses who share the same mission as her to support Creatives by providing tools and resources to help these independent workers be successful in their careers. Her mission is to help create change in the creative community and bring people together because she believes that when Creatives come together, true magic happens!

Written by: Abigail Tiefenthaler, Executive Contributor Executive Contributors at Brainz Magazine are handpicked and invited to contribute because of their knowledge and valuable insight within their area of expertise. Most of us have the ability to have a healthy, consistent, and thriving business yet for so many it eludes us. Why? We can’t get out of our own way! It’s sad but true, success is 90% mental and 10% ability. Okay, maybe those aren’t the actual numbers but look at any successful business owner and they will tell you that however they got there, they did it because they thought they could. Not necessarily because they knew how. Even with a degree in Entrepreneurship, the ability to create a successful business takes confidence, courage, and commitment. The success path is often learned as you go based on an experience’s success or failure. The methodology gets refined as you move forward. The efficiencies become clearer as you build momentum. After “belief” you must “apply.” And that’s the hard part. Not just for the procrastinators out there but for everyone else who questions something about their ability, their direction, and their fortitude. And here’s the thing. You can apply without even knowing why you’re doing what you’re doing. When you’re firing rounds in the dark without a target what usually happens? Nothing. And this can validate any limiting belief you have as well because you’re doing right! If you’re doing something should be happening. And we forget that nothing is something. So here are some beliefs that can stop you from getting where you want to go. From realizing that dream of being a successful entrepreneur. From feeling like you’ve realized your purpose. Are any of these beliefs challenging your success? You want success but don’t really understand what’s needed to make it happen. Most successful entrepreneurs will tell you that they didn’t have all the pieces when they started, they simply started and knew they’d figure it out as they went along. Some did it through trial and error. Some hired help. But they knew they didn’t know everything and learned as they tried. Here’s the key. They tried. They suspended judgment. And they learned. What did you learn from your past failure? Can you identify what parts worked and what didn’t? Do you have an idea of why it didn’t work? Entrepreneurship is all about finding what works for you, your business, and your clients. All you need to know to start is, “Where do I want to go,” “Where am I now,” and “What do I think I need to bridge that gap?” Once you can clearly answer these questions, you have a direction to move forward. Until then, you will struggle. You bring a W2 mindset to entrepreneurship. A lot of recovering corporate employees don’t understand how their day-to-day activities will change once they become an entrepreneur. And this lack of knowledge keeps them in a W2 mindset which will sabotage their success faster than any negative thinking. When you’re getting started with your own business you don’t want to keep track of time because most entrepreneurs will tell you they live, eat, and breathe their business. Especially in the beginning. It’s on their mind all the time because they’re looking to get better, do better and deliver better services with each client. And being an entrepreneur is risky. Very risky. There is no safety net. There is no manual. Everything is established by the business owner. Everything is done by the business owner. Everything starts and stops with the business owner. There is no up or down on the corporate ladder. A W2 mindset has you assuming and thinking that others will pick up the pieces you don’t even know exist. That doesn’t happen when you’re an entrepreneur. You’re the piece picker-upper. You’re the creator, implementer, and analyzer. Everything starts and stops with you. Can you find your way? Of course, but it takes time. And help, if you’re smart enough to ask for it. So, where do you need help to address challenges and fill gaps? You believe you can correctly self-diagnose and don’t need help solving your challenges. Ah, the biggest problem of all. Bringing a knife to a gunfight. If you don’t really know what you need how are you supposed to get it? Too many of us think we know what we need when we don’t. Especially recovering corporate workers. They’ve spent years at conference tables working with various departments but have no clue what happens when the manager leaves the table and heads back to their office and their team. When we self-diagnose, we rob ourselves of the ability to truly understand not only the problem at hand but the bigger problem that lurks beneath the surface. And we need to understand that root cause because if we don’t, we will repeat the same mistake over and over and over again. Here’s the truth. We can only see what we can see. The reason we get outside help is so we have access to a wider range of critical thinking skills. We hire resources because we will have a wider range of skilled abilities. We will have more options. More solutions to consider. Self-diagnosing keeps us spinning our wheels or stuck in mud for days, weeks, or even months. Unfortunately, we’ve had people come work with us after years of trying to figure it out on their own. Very, very, very few people can get it right in today’s business world without some help. Where do you think your business would benefit from outside help? You won’t invest $10K for help but you will invest $2K multiple times. This truism has always confused me. You won’t invest but you’ll dabble in support. You’ll buy a $2K program that you think will address your immediate challenge (again with the self-diagnosing), but you are not ready to fully commit with a $5K or $10K level solution. So, what happens? You have to keep buying the $2K programs because you didn’t get what you needed the 1st, 2nd or 3rd time which means you are actually spending more. More time. And usually more frustration. And maybe even deciding that whatever it is you wanted to do isn’t worth the time, money, and effort. Is this true all the time? Of course not, but I’ve met too many people who look at the price tag of investment and believe they can get the same support, content, and access cheaper. It usually doesn’t work that way. You get what you pay for. You buy courses and coaching services without really understanding what’s included. Most people hear what they want to hear and see what they want to see. There’s a reason why it’s said that people buy with emotion and rationalize their purchase with fact. We get caught up in the moment. We hear or see one thing and develop a false sense of trust believing, “Ah, they get me, and this is exactly what I need!” (Again, with the self-diagnosing.) With coaching services especially, people will buy some programs because of the bonuses. It’s critical to know how you learn. How you apply. And what you need from the support you are buying. Some people can work through templates and videos. Others need more eyes on their business. Others need more community, so they don’t feel they’re the only one feeling something. You need to know what’s included with your purchases. Ask questions. And listen to the answers. When you’re buying a program or service, you’re buying into someone else’s success believing it can be yours too. There’s nothing wrong with this assuming, 1. that the coach’s success was recent enough that their methods sill work, and 2. that you want what they have and are willing to do the work, invest the time and the money to make it happen. One thing I’ve seen repeatedly is that a lot of people buy solutions out of order and as a result, don’t complete them. This gets back into the self-diagnosing dilemma. If you don’t know what you really need, chances are you will try to solve the wrong problem with the wrong solution. You think you have to know how to do it all to make sure the resources you hire know what they’re doing. This is one of the most fatal beliefs because it keeps you in a place where you are almost always working from a point of weakness. Let’s be real, if you were great at accounting you’d probably be an accountant. If you were great at marketing, you’d be a marketer. Instead, you’re a coach, consultant, or maker of some unique service or product. Or, you’ve found a better way to deliver something. When we focus on all the pieces that go into having a thriving business it is literally impossible to understand, know and do it all well. And, you shouldn’t have to. Remember the saying, “Surround yourself with people smarter than you are?” In this case, it refers to a lot of operational tasks that entrepreneurship requires. STOP spending your time trying to learn things that are always changing, like marketing and tax law. And remember, we hire these experts because things do change frequently and quickly. When you’re focusing on your zone of genius you stay in a higher state of excitement and expectation. When you’re working in areas that are not your zone of genius it drains you of energy and creates frustration. STOP. Just STOP. Find experts and hire resources that geek out on their area of the specialties you need. Ask questions. Then listen to them. Then hire them. Remember, these are just beliefs. I get that they’re your beliefs, but beliefs create your thoughts, and your thoughts create your actions. Your beliefs can be changed and adapted to new situations. And, when you’re an entrepreneur, new situations arise on a daily basis. Be prepared. Because you can do this! To your success! Follow Abigail on Facebook, Instagram, and LinkedIn. You can also visit her website anytime. Read more from Abigail! Abigail Tiefenthaler,Executive Contributor Brainz Magazine Abigail Tiefenthaler, known as the “Launch and Leverage Strategist,” is the Co-Founder of Savvy Sales Strategy, a marketing and sales agency that works with professional coaches, speakers, and consultants who are ready to minimize start-up struggles, leverage their expertise, and get online clients consistently, so they can spend more time doing what they love, in both business and life. With over a decade in the fast-paced corporate world of advertising, Abigail honed her strategic branding and marketing skills, working with prestigious clients such as Mrs. Smith’s, AT&T, Hershey Foods, and Kodak. Through these experiences, she learned that a hospitality approach created connections between companies and clients and that team member working in their zone of genius translated to more efficient and effective results. Abigail has a deep respect for business fundamentals and how the development and implementation of those are critical for a successful business. As the Owner of Sunshine Promotions, a company she started in 1997, she applied these, enabling her to hit the one-million-dollar revenue mark at the end of her second year in operation. Today, she is passionate about helping business owners create a solid foundation to support their biggest dreams. In 2019, after several years of working together through their individual businesses, Abigail partnered with Tami Crea and founded Savvy Sales Strategy, an agency that closes the loop between marketing and sales and moves coaches, speakers, and consultants into the six and seven-figure revenue arenas through brand strategy, messaging, and a pathway to create revenue and results, her clients say her practical, no-nonsense approach provides them with clarity on what they want to do and why they want to do it, shifting them from being practitioners of their expertise to a powerhouse professional and ultimately, fully stepping into the role of bona fide Business Owner. When not working, Abigail loves traveling and renovating homes. She can be reached at abigail@savvysalesstrategy.com or 954-804-9413

Written by: Heather Madden, Executive Contributor Executive Contributors at Brainz Magazine are handpicked and invited to contribute because of their knowledge and valuable insight within their area of expertise. You are doing everything right, from healthy lifestyle choices to meditation to healing rituals, yet you still feel burnt out and struggling to cope. Even with a successful career or business, you cannot resolve the daily struggle of your emotions to release anxiety, overthinking and overwhelm. This form of Groundhog Day, like being a hamster in the wheel running endlessly unable to stop, is common and often strikes at the peak of performance success. It is a pivotal moment: we are confronted with the sensation of going backward, which can rapidly spiral into despair. This human performance limit necessitates transition to emotional core wellness. Emotions are tools for learning, acceptance, and choice, especially in times of universal uncertainty. Uncertainty starkly highlights the limitations of fact, and in the absence of linear variables or parameters, choices define our future-focused personal growth. So, what does it take to break through the wall into a limitless mindset for choices and flow? 1. Stop over-functioning. Humans are conditioned to over-function, breeding stress addiction and dependence on performance-based thinking. Good stress, the kind of stress that supports us to deliver outcomes, drives a form of coping built on the mantra ‘keep going’, which spreads far more deeply into a way of handling all stressors. We don’t just leave the belief in good stress at work, in fact, we keep tolerating more and more stress in our family, relationship, health, education, and parenting life bubbles. It is staggering to take stock of the stressors we are absorbing every day and consider what we are dealing with and, unfortunately, this coping modality has built up destructive mental narratives. These narratives take a huge effort to sustain over-functioning and, eventually, they will cease to work. It is not uncommon to wake up one day and be unable to get out of bed or get mentally in the room with your partner or family. These are huge signs of burnout and should be a wake-up call to urgently stop over-functioning. 2. Intentionally slow down the pace. You have lived through an era in your lifetime. Change has become so fast and relentless, that uncertainty is not only relevant to a situation it is part of the evolutionary demographic. Reclaiming small doses of time, just for you in the moment, to reset as often as possible during the day regains perspective and reduces anxiety. From taking a walk at lunchtime, or stepping outside after each meeting, your brain will eventually recognise the cue to refill your mental cup in the moment with thoughts that allow for belief and alignment. These actions serve to interrupt stress and build a calmer, emotionally safe core. 3. Do your emotional homework. Emotional homework is the work of silence and thin air, meaning that you get down on the living floor and just do it. This simple exercise means you self-identify your dominant emotion/s each day and link their relevance to an event or past trigger, challenging yourself to find the lesson for personal growth. Typically, triggers link to past events and by learning why you feel a particular way, tension is released. If your chest is feeling tight and you’ve hit the wall, a walk or run won’t cut it and it is time to focus on emotional homework. As you build your emotional narrative, you accept your emotions as right for the moment and learn more deeply about your specific anxieties and personal anchors for emotional safety. This form of flow and personal mastery releases fear and overwhelm and is a priceless form of inner resilience. 4. Focus on a mindset for choices. Outcomes are constantly evolving; change is the name of the game. Change is the opportunity of your personal growth and fulfilment: human connection and emotional engagement are the levers for making change happen. Humans have been educated brilliantly well in problem-solving and analytical reasoning, less so in emotional resilience and intuition. The urgent need to break through the wall is to ensure that a mindset for choices leads your life in forward focus, with incremental choices made simply and listening to the intuitive knowledge you already own. You are already limitless; it’s a sad function of performance-based thinking that we lose ourselves in a busy race that no longer makes sense. Who you are and what you can be is all wrapped up in ability to utilise your whole mindset – the yin and yang of logic and emotion - and accept feelings-based needs and intentional action as a valid choice, not a position of weakness. 5. Sit with your story. As you slow down the pace and learn more about yourself, the light and dark of your life story becomes clear. Everyone’s story is unique, it is a tale of survival and getting up stronger, which drives hope, belief, and passion to make a difference. Mindset development should inspire your dream and instil a call to action. But many have become so lost and confused by too much change lost inside too-high expectations, and no longer know who they really are. Learning to live with and accept your story relaxes your mind into an ongoing core of healing, which truly allows you to move on and let go. If you have hit the wall of your mindset transformation, transition your effort into intuitive skills development and emotional core wellness. This will support your other lifestyle choices and provide a tool for lifelong stress management. The urgency of this journey is real: life is short, and simplification of lifestyle is one of the urgencies to address human evolution and survival. Living a limitless life is a constant pursuit, a daily work of incremental progress, and provides the ability to become all we are destined to be and choose a path to positive mental elevation. Live Life Limitless. Follow me on Facebook, Instagram, Linkedin, and visit my website for more info! Heather Madden, Executive Contributor Brainz Magazine Heather Madden is a leader in mindset transformation and personal development. By challenging coping modality and building a lifelong commitment to managing stress, Heather helps others to break through barriers and achieve limitless life transformation, emotional core wellness, and values alignment. Heather founded the Live Life Limitless movement following her self-managed recovery from burnout and breakdown, triggered as a result of stress addiction, over-functioning, and multiple health setbacks including a chronic, sight-threatening eye disease and life-changing preventative surgeries following diagnosis of the BRCA1 genetic mutation. She hosts "The Interrupt Series: Stress, Overwhelm and Emotional Wellbeing", Interrupt Stress for Life live events, and regular Limitless Leaders and Live Life Limitless meetups. Her mission: Live Life Limitless: Choose, positive, make the choice. Mental Health is Number One.

Written by: Lorraine Schuchart, Executive Contributor Executive Contributors at Brainz Magazine are handpicked and invited to contribute because of their knowledge and valuable insight within their area of expertise. When people used to mention "camping," my retort was that my idea of roughing it was going downstairs for coffee. But when my husband and I decided we wanted a different way to travel, we bought a Jeep and prepared to go camping in new and beautiful places and spaces. Camping allowed us to go off the grid: to disconnect from the news coverage of fires and floods and commemorations and COVID. And I learned some meaningful lessons from our first two trips that I probably would not have learned any other way. 1. Turning off and tuning out doesn't mean you don't care. Sometimes it means you need to put your own oxygen mask on before you can help others with theirs. I was so deeply saddened by all the tragic things happening around the world that even if I only tuned in once a day I often struggled for hours to refocus. ⠀⠀⠀⠀ 2. Being in nature is a natural stress remedy but sometimes it requires an extended stay. My daily 30 minutes outside had not been sufficient for months. Within a few hours of setting up camp, I felt the kind of mindfulness and peace that had eluded me. 3. Giving your brain some serious downtime enables it to quiet down enough that you can hear your heart speak. The physical activity of camping, from setting up tents to cooking and cleaning, got me out of my head. And when I got out of my head, I felt my heart speaking. I realized that there were some things I was doing in my life because I thought I should, not because I wanted to. And I decided to stop doing them. As I journaled about these lessons, I decided to apply them to my business. And this is where they took me: Getting off the grid would not have been possible if I didn’t have a team. And when each member of our team takes time off, they can also be off the grid to relax and recharge. Growing a team is the only way a business owner can ever truly turn off. Even if your team is just one person, it makes a huge difference. Rest and relaxation are critical. Business is a marathon, not a sprint. We need to prioritize rest and time off rather than trying to fit them in. Being able to acknowledge we need periods of rest and time off without apology is brave. It's a bit rebellious. Nature is nurture. Even a walk each day is a start. Finally, let your heart help guide your path forward. So often we get caught up in the "shoulds" that other people put forth. By tuning out the messages that don't serve us, we can instead focus on what is important. My friends and family still can’t believe I enjoyed camping. But I’ve realized that growth comes from getting outside our comfort zone. And I intend to continue to step outside mine. Follow me on Facebook, Instagram, LinkedIn, and visit my website for more info! Lorraine Schuchart, Executive Contributor Brainz Magazine Lorraine Schuchart, APR is a disruptive brand strategist, award-winning copy and content writer, and accredited PR consultant. Her agency, Prosper for Purpose, specializes in the art of designing and scaling purpose-driven brands to impact the world and the bottom line. The company holds the prestigious B Corp Certification, meeting the highest standards of verified social and environmental performance, public transparency, and legal accountability. Lorraine works with coaches and consultants, socially conscious companies, and nonprofit organizations.

Written by: Veronica Sanchez De Darivas, Executive Contributor Executive Contributors at Brainz Magazine are handpicked and invited to contribute because of their knowledge and valuable insight within their area of expertise. To look for is a verb that we conjugate all life, we look for friends, for a partner, we look for a good job and a good place to live, we look for understanding, loyalty, love, happiness, one might say that we look for paradise on earth, in other words, we look for perfection. Is perfection something attainable or impossible to achieve? Were we ever perfect? ​​Is it possible to be happy in this life? These are questions that we all have asked ourselves at some point in time, I used to ask myself quite often until I came across a technique, a method... Have you heard of the Pineal Gland?, no? Well, I will tell you about it now and for that I have to make a confession: I am a "Pinealist". What is that? This is crazy, you will think. Well, I practice a method called Cyclopea Method of Internal Activation of the Pineal Gland, created by the Latin American spiritual leader and science journalist Fresia Castro. This method links science and spirituality and is a powerful creative technique, that answers fundamental questions of us human beings. My arrival to this method was thanks to a book and shortly after I attended a pineal gland internal activation seminar. I followed the step by step the exercises and I was able to experience in myself and in my daily life the effects of activating my pineal gland. Science and spirituality united in one way of life. The Pineal gland is located in the middle of our brain and its size does not exceed that of a small lentil, however, its functions are large and powerful. The pineal gland is associated with the production of some hormones, one of them is known as melatonin. Melatonin is responsible for regulating our circadian rhythm, our sleeping cycle, and for regenerating our cells. This hormone melatonin acts on creativity and dreams. Then, it is not hard to see the benefits of activating this gland, here are a few: regenerates our cells stops the process of premature aging enhances our immune system regulates our sleeping patterns increases creativity These benefits are physical ones, however, the pineal gland has another very important function, and is that it connects us to our energy-being, with our higher self. This gland is also known as the Third Eye and was defined by the philosopher René Descartes as "the seat of the soul", as the bridge between body and spirit. When we internally activate the Pineal gland, our energy-being recovers its full potential and we are able to co-create our own life, take control, and approach to a difficult life and work situations from a higher perspective Everything that is manifested in our lives is a product of our own creation and once we know how to activate our light-being, we learn to elevate our consciousness and to create and manifest such perfection in our personal and work environments. Taking all of the benefits above into account, it wasn’t hard for me to become a “pinealist” and a very committed and happy one. “If you want different results, apply a different formula” is one of my mantras. To know more about the Cyclopea Method visit: http://www.highfrequencybeing.com/method Follow me on Facebook, Instagram, LinkedIn, Twitter and visit my website for more info! Read more from Veronica! Veronica Sanchez De Darivas, Executive Contributor Brainz Magazine Veronica Sanchez De Darivas is an expert in inner-self intelligence techniques. She shares tools on how to manage stress and negative emotions and on how to use high vibration words. Veronica is a Spanish grammar and literature teacher. During the last ten years, she has dedicated herself to spirituality. She is a Certified Instructor for the Cyclopea Method of Internal Activation of the Pineal Gland (Third Eye), a method created in South America 30 years ago by the spiritual leader Fresia Castro. Veronica is currently the only instructor in the world teaching this life-changing method in English. Veronica is also a number one bestselling author. She has been writing for many years for online magazines and blogs in Spanish and English. Veronica is both a Chilean and an Australian citizen now living in the UK. Her mission is the expansion of consciousness.

Written by: Rodolfo Parlati, Executive Contributor Executive Contributors at Brainz Magazine are handpicked and invited to contribute because of their knowledge and valuable insight within their area of expertise. Try to remember when you were a kid, and you struggled with taking the first step into learning how to ride a bike. What did you look for? The balance. At that time, your purpose was to follow your direction and avoid falling. Think about it nowadays. Are you “riding” your life? And what’s your direction? You manage a very busy life, juggling many responsibilities and your career is very important to you, whether you are an entrepreneur, executive, manager, or any other professional. You think you can do it, you can recover by doing it faster or you limit some activities that you slowly make become superfluous but, in reality, often are not at all. You begin to neglect yourself and your loved ones, feeling guilty about the possible impact your work could have, in particular, on these people. At the same time, you feel guilty when you stop working because you know there is still a lot to do. Work-life balance is not simply a matter of considering how to share your available time between work and private life, but mostly to give a purpose and a meaning to the actions you take in your life. It means taking responsibility for yourself first and for your life, making adjustments to work habits and in private life. At the same time, you need to feel good and prosperous in time and energy. By building an effective balance, you can become more aware of your experience and get many positive effects, like stress reduction, better relationships, ability to be present, time management, mental and physical health, and more productivity. 6 Tips to Build an Effective Work-Life Balance The first consideration to do is to build a healthy mentality by learning which things are in your control and which ones don’t. This helps you be more conscious and take the actions that are useful for you to create an effective work-life balance. Here is a list: 1. Focus on the important things. The work-life balance of each of us is unique and profoundly different. For some, their work is an overwhelming passion, for others, it is not. You must learn to evaluate what your goals are and what is truly important to you. The point is to constantly consider what you value and work to ensure that your work-life balance is in line with your priorities. 2. Take care of yourself. Even just 15 minutes for yourself, every day, is fine. If you're feeling stressed, activities like sports or meditation can be a great help in breaking down daily stress. Remember to work on yourself. 3. Build strong boundaries. It is important to immediately establish your limits with everyone and respect them. For example, if your job requires you to be available for emergencies, let everyone know to call you only if there is a real problem that really can't wait until the next day. 4. Be fully present. Always being connected with your work, even in moments when you are in the family, can make your balance even more unstable. You will feel like you are always at work. Instead, try to focus on the activity you are currently doing. Whether at work or home, be fully present in what you are doing and leave it there when you are done. 5. Delegate as much as possible. Learn to draw a line between your work and what you can delegate to avoid being overwhelmed. Realize that your participation is not always essential. Delegating certain responsibilities as much as possible will allow you to save more time and will give you greater effectiveness and clarity, creating a better work-life balance. 6. Avoid "technological stress". Constantly checking your e-mail means diligently diverting attention and wasting a lot of energy as a result. Some studies show that excessive use of smartphones and electronic devices is harmful. Therefore, if you are doing work, turn off your mobile phone or silence notifications. Your performance will be positively affected. Summing up An effective work-life balance must make you feel good about yourself and give you a sense of fulfilment. Managing the balance between personal and work life also benefits your professional activity, significantly increasing your productivity and efficiency. In this context, a Coaching path can be absolutely useful to help people understand their needs, identify the causes of their dissatisfaction, reduce stress, eliminate judgment, improve awareness and discover their potential. An effective blend to be able to "ride" your life again! For more info, follow me on Facebook, Instagram, LinkedIn, or visit my website! Read more from Rodolfo! Rodolfo Parlati, Executive Contributor Brainz Magazine Rodolfo Parlati is a Professional Life & Executive Coach. Always inspired by the desire to impact others positively, his mission is to help people and professionals be happy and successful by finding out their inner potential and exploring the right path to follow to "give shape" to their goals. Passionate about building connections, the key elements of his coaching strategy are creating meaningful actions to attain the clients' goals, knowing what is holding them back, and supporting them in finding higher awareness. His natural curiosity has always driven him to be an eager lifelong learner, explore new fields, and look for the answers to any question.

Written by: Martina Krulakova, Executive Contributor Executive Contributors at Brainz Magazine are handpicked and invited to contribute because of their knowledge and valuable insight within their area of expertise. Plug in and follow steps Have you ever experienced the same? The opportunity which you were waiting for has come to you and you got confused. I had a similar experience when I had the opportunity to sign up for the 7-figure business model. The system was proven, all blueprint in place, track record check and I knew, that if I wanted, I could pull it off if… All I had to do was to plug in and follow the step-by-step process – something I was looking for a long time. How amazing would it be to work with someone who had done it before and who you admire, how easy it would be for me to have that support, guidance and proven steps? The advice I am giving my clients too: Follow and learn from someone who has done it before you. Aren’t we hearing all the time in the world of personal growth or any kind of business? I have come so far already, it all seemed just like the next logical step for me – to plug in and follow steps. What then? I said NO! I couldn’t. Something inside of me was screaming out that’s not for me. I left the call completely confused. I felt like a hypocrite. Like a total loser. How am I going to help others if I can’t accept help from others? I took some time off to reflect on what was really going on. Was it the fear stopping me from the unknown? Is it own limitation and all I had to do was push myself and cross to the other side and push even more? But deep down another question kept popping out in my head? What then? What will change for me then if I have more clients or higher prices? Yes, I could obviously see new options or traveling the world, getting nicer things, eating in better restaurants, better life of living form myself and my family too. Getting lost along the journey But… I didn’t like who I was becoming. The person, who spent all months working and missing on life. Missing on building relationships with people I care about the most. I found myself in another trap. Would more work or reaching higher-paid clients be a solution for me? That was the question I was fighting with for some time already. At that point I realized that I don’t have the desire to become an elite coach, I don’t have a desire to build a million-dollar company and I don’t have the desire to become the best in my field as long as I am best for myself. Just another trap? At that point, I realized that I changed one trap for another one – going from the corporate career climbing ladder to the business trap when pushing constantly for perfection and more is a never-ending story. When it’s going to be enough? When I will be enough? Although I was teaching my clients to love themselves for who they are – now, I was fighting my own battle too. All those years I was chasing and reaching one goal after another and hoping that at some point I will get there. After long 5 year of period of hard work and pretending to be a superwoman, wanting to do it all by myself, refusing to ask or accept the help because I saw it as a sign of weakness, I hit my rock bottom. I wanted to quit. I found myself asking serious questions. I couldn’t ignore all the warning signs that were coming to me more often for the last few days and weeks, months. There is always another way I thought I had to choose. Either I will work my ass off and get what I want at the high costs I wasn’t willing to pay any longer or I will quit on my dream and get satisfied with playing small. But then, just a little light came to me. Why do I keep thinking that the only way is to work my ass off? I suddenly could see the light at the end of the tunnel. That’s right. There is always another way. All that hard work was just my limiting belief because I didn’t know anything else. Whatever you resist, you persist. It was time to change my fuel from working hard to working smart. Never-ending control That hard work was a camouflage for me to have control. Control over my work, get control over my finances, control over people I want to work with, just because I didn’t feel good enough. Hoping, that with more power, more finances, more status… I will finally be somebody. No wonder I was afraid to let it all go. I felt like letting it go all that control of working, having more – that I will be nobody. But honestly? I was so tired at that point that I couldn’t care less. I didn’t care about any status, money, or work, all I cared was to be loved for who I am and now. Simply be me. The power of letting go So I let it all go. And then I felt it…. The relief, the baggage I was holding on to for such a long time. I am enough and I don’t have to prove anything to anyone. I could also feel the relief and love for myself, for the permission to be just me and working on my own terms. For being ok with not reaching the top and still be somebody. Someone whose work is valuable by reaching many people already. In case, you too, are comparing yourself with others, if you are beating yourself up for not being there yet, just to let you know that you are enough for not being there yet. It’s ok to be just you and have smaller dreams too if that’s all that you want. Because when you are true to yourself, that’s the best way to serve others too. The biggest growth starts with you and within Sadly, I am meeting many other driven individuals who are falling for a similar trap and who get lost along that journey of working hard and constantly pushing for something else and better while neglecting their health or relationships. It’s a trap we are voluntarily choosing to live in. Don’t take me wrong. Growth is our spiritual need. Either we grow by design or life will pushes us to do so. Nothing is constant. But question yourself once in a while whether it’s growth on your own terms or whether you are following the crowd and chasing something that is already within you. Growth comes in many forms. The biggest one comes from being still and listening to yourself. That’s the growth which society doesn’t recognize or is not visible in the outside world, at least. That’s the inner growth which I also call soul calling. It’s the place where the whole magic happens and which needs to be mastered first before you take any action. Life works in mysterious ways and it always gives you more and when you are ready for it. Follow Martina Krulakova on Facebook , Instagram , Linkedin and visit her website for more info. Read more from Martina! Martina Krulakova, Executive Contributor Brainz Magazine Martina K is a Clarity Alignment Coach helping you become an inspiring leader and master of life you love. Her constant search for happiness and money left her broke, miserable and lonely in a foreign country. That was when she realized that real transformation starts within, so she mastered the formula to fulfillment. Her search has turned into a mission. Today she is helping other women find their unique path and fulfilling careers they love and get handsomely paid for it by working with individuals, small groups, and running powerful workshops. She teaches the importance of self-awareness, mastering yourself and your inner world as the core solution to most problems. Because it all starts with YOU!

Written by: Tracy Renee Stafford, Executive Contributor Executive Contributors at Brainz Magazine are handpicked and invited to contribute because of their knowledge and valuable insight within their area of expertise. If you’ve ever felt time disappear while running, playing music, or even tinkering around the house or yard you’ve probably experienced some degree of ‘flow’. In flow, while effort is required to execute the task at hand, a relaxing, pleasing energy permeates the body & mind. You are focused yet there is also a kind of momentum that allows you to keep going with more ease than you might imagine possible. My first experience of flow was as a young child in the dance studio. While the movements I was asked to produce were intricate & often exhausting I was able to practice for hours with total absorption & delight. Thoughts, worries, & opinions took a backseat to the music, the space around me & to how I could fill them both. Years later, pilates & yoga brought me to even deeper inner connection, paving the way for me to be able to settle into the stillness of formal meditation. It is with this practice that I began to grasp the full power of mindful presence. Flow The flow state is an excellent entry point to meditation. While the ‘flow activity’ may require a lot of physical or mental effort to be exerted, ‘being in flow’ triggers a large release of dopamine into our systems. Dopamine, the hormone of pleasure, concentration, focus, & motivation, is a big part of why being in flow feels so good even if the task that you’re doing is challenging. So the next time that you’re cooking, practicing yoga, or writing in your journal, and you find yourself totally immersed, recognise this as a flow experience. Then, if you want to take it a step further, use this flow state in order to drop a little bit deeper into the body & mind. Notice the breath at the nostrils. Allow the belly to soften & move easily as you breathe. Relax the hips. Let kindness, patience, & curiosity be your guides as you feel the breath through the whole body. Sense the ground below you, and the feeling of the air around you touching your skin. This first step of meditation, ‘mindfulness of the body’, allows us to develop a sense of feeling at home & safe in our own bodies. This is no small thing. Going Deeper If you want to take it a step further, notice the thoughts & feelings moving through the mind & heart. Watch & listen. With a kind of ‘witness consciousness’ & ‘spacious perspective’ observe the stream of thoughts & emotions coming & going. You may have noticed that when you were following the breath just now, all sorts of opinions arose around it. You may have noticed that your mind jumped wildly from thought to thought, unable to stay focused on the breath, and that you judged yourself for this lack of focus. You may also have noticed that this tendency to judge yourself feels familiar. Wisdom & compassion, aka the 2 ‘wings of mindfulness’ are vital ingredients in the mindfulness mix. A common stumbling block when moving from the flow state, where it’s very focused but also quite enjoyable, to deeper states of meditation, such as this ‘mindfulness of thought & feeling’, is that we’re often confronted with some degree of unpleasantness. We can become more aware of the stress, anxiety, & negative attitudes towards ourselves that are often hiding just under the surface. We may become more aware of pain in the body that we’ve been trying to ignore. In eastern mindfulness traditions these unpleasant elements lurking in our unconscious are often portrayed as monsters that we must ‘face & embrace’ in order to truly relax into presence. Observing our judgemental, turbulent mind, and the uncomfortable feelings common to all of us - fear, anger, & jealousy - requires huge doses of self-compassion, spaciousness, & humour. In this regard, working directly with a meditation teacher or therapist specialising in mindfulness may be the most helpful. So if it’s so hard, why bother doing any of this work? It’s no accident that the flow state is so enjoyable. It gives us the energy & momentum to dive into the more challenging territory of cultivating focus & self-observation. Both of these are absolutely necessary if we want to grow & evolve into the person that we truly are. I’m not talking about becoming superhuman, but rather about becoming more patient with ourselves & others, and not getting lost in self-doubt & self-condemnation. I’m speaking about being able to celebrate the success of others, without getting stuck in jealousy, with the ability to stay focused & walk our own path to our own unique form of success. Flow can be a gateway to freedom. Focus First Focus is an increasingly rare commodity. This means that not only are we less effective & productive with whatever we’re doing, we’re also less present for those around us. It’s easy to become disassociated from life’s preciousness when we’re exhausted from constantly navigating an overcrowded mind. What’s more, a lack of focus means that it’s much easier for outside influences to affect us. When we can’t focus we lose trust in ourselves and rely instead on something outside to think for us. Having the ability to focus, to choose where we place our attention, is fundamental in having autonomy over our own minds. There are many reasons why the breath is the most common tool used for developing focus. A crucial one is that by concentrating on the breath we can take our nervous system out of the ‘survival’ state (aka, fight or flight) and into the ‘thrive’ state (aka, rest & digest). With this state change, a whole cascade of positive health effects are triggered through the body: blood pressure lowers, digestion & metabolism improve, the immune system gets rejuvenated, & inflammation reduces - huge benefits in a culture where chronic stress, pain & inflammation, and other health issues due to chronic stress run rampant. What’s more, when the body is in a calmer, less reactive state the mind can then be more oriented towards curiosity & presence rather than looking out for threats. Friendship When we use focused breathing practices to train the body & mind that it’s safe, we are more able to see the opinions, reactions, habits of thought, & avoidance strategies within ourselves (& within others, for that matter) with less judgement & aversion. We can notice that the thoughts that we repeatedly tell ourselves are often not true. We can relax our grip on thoughts & opinions a little more easily, instead kindly observing & accompanying the ramblings of the mind without getting stuck in them. With practice we can learn to expand our window of tolerance to see the good, the bad & the ugly within us with an attitude of friendliness, humour, & humility. This allows our inner monsters the possibility of transforming into our teachers. Powerful stuff. Freedom Who wouldn’t like to be more dialed into their intuition, the wise inner guide? If we’re living in a stressed, survival state, most likely all of the messages we’re receiving from our gut will be coming from the mindset of fear & protection. We can’t control all of the outside variables that life brings us, but we can control what we bring to ourselves. The outside world is not always a safe & friendly place but when we’re able to relax our bodies, hearts, & minds and cultivate a safe, friendly, & focused attitude within we can learn how to distinguish the inner voice of fear from the inner voice of insight. From there we can learn how to truly build trust in ourselves. Meditation also gives us the resources to cultivate & nurture the attitudes & intentions that are meaningful to us. Loving-kindness, compassion, & gratitude are common qualities that have been encouraged in traditional meditation, but more recently it has become common to work with cultivating the attitudes of abundance, confidence & vision. Meditation provides powerful tools to keep us pointed in the direction that we want to go in our lives. Starting with flow, then working with focus & friendliness, we can eventually make our way to freedom. It’s important to underline that meditation is by no means a cure-all. It can, however, play a major role in helping us connect more deeply to ourselves and to the world around us, in a safe, systematic, & empowering way. It can also boost the effects of other treatments & therapies so that instead of relying solely on external sources of support we have some inner tools to help us live the kind of lives that we want to live. Meditation is being applied in schools, addiction treatment centers, & in elite athletic training, amongst many other environments, because of its demonstrated effectiveness. How to Practice? Starting your own sitting practice does not need to be complicated. You just need a few minutes, ideally at the same time of day, starting with 3x a week, or in some regular rhythm that you can sustain. Start with a 5 minute practice and stick with that duration for longer than you think. Put the priority on consistency rather than length. Once you feel comfortable with 5 minutes, extend it to 10 and stick to that for longer than you think. My recommended meditation time is 20 minutes a day and is something you can work towards over time. Here are some very simple meditation tips: 1. Sit in a posture that allows you to be awake & relaxed simultaneously - either sitting in a chair, or supported on cushions or blankets if you are sitting on the floor. Focus on being comfortable. You don’t want to be distracted by sore hips or knees. It’s equally effective to sit on a chair as on a cushion. 2. Once you have settled into your posture, take the first few moments to get ‘grounded’. Feel where you are making contact with the chair or cushion and relax those points of contact. Notice the sounds & smells around you. Notice the feeling of the air making contact with your skin. You could also use these first moments to do some simple movements to get a bit more comfortable such as rolling the shoulders back or gently rolling the head from side to side. 3. Once the posture has been established gently bring your attention to the breath. There is no need to change the breath, however, you might find it helpful to take a few slow, deep breaths to start as a way of relaxing and settling into the practice. Then allow the breath to relax into its natural rhythm. Notice where you feel the breath most easily in the body: at the nostrils, chest, abdomen, or anywhere else where you might feel the breath. Let the attention rest on the sensation of the breath in the body. When the attention gets distracted (which it will; it’s absolutely natural & ok), simply notice that as kindly & non-judgmentally as you can. Then gently return the attention back to the breath. Do this as many times as you need. 4. You can increase presence, relaxation, & body connection by doing a scan through the body. Relax the forehead, eyes, & jaw. Then gradually work your way down the body in as much detail as you like. This can give the busy mind something to ‘do’ and can be a great way to release unnecessary, unconscious tension, further calming the nervous system. 5. Once a degree of focus & settling has been achieved, you could begin to open up to a more expansive awareness. With that quality of ‘witness consciousness’ that I described earlier, you could check into the general quality of your thoughts, feelings, & physical sensations - checking into the head, heart & belly respectively. Without getting lost in the stories behind it all, you could just notice the coming & going of thoughts, feelings, & sensations. Invite the support of the 2 wings of mindfulness: wisdom & compassion. This is the time to practice non-judgmental, compassionate self-observation. 6. Use your final moments to cultivate the kinds of qualities that you want to feel for the rest of your day, such as gratitude, ease or confidence. Take time to let the feeling of those qualities spread through the whole body. You might also choose to close your practice by sending out well wishes to someone who you know could use your good energy. That’s it! Once you have begun some of these practices, you might want to see if you can notice some benefits! These can be subtle initially but you might notice that you’re able to be more patient with yourself & with those around you or that you’re a better listener. Maybe it’s a little bit easier now to honour your feelings without becoming overwhelmed by them. You might notice that you are able to respond mindfully to situations rather than react impulsively. It may not happen all the time. Even if these things happen just a tiny bit more in your life, you know you are on the right track. If you are interested in more tools to cultivate mindfulness, click here to receive the 5 Day Introduction to Fully Embodied Living. Each day includes guided stretching, breath practice, meditation, & support for mindful eating & personal growth. Follow Tracy on her Facebook, Instagram, LinkedIn, and website for more info! Read more from Tracy! Tracy Renee Stafford, Executive Contributor Brainz Magazine Tracy Renee Stafford is a coach in Fully Embodied Fitness — a weave of yoga, pilates, dance, & functional exercise - and in Fully Embodied Living based on 4 Pillars of Well-Being: Connection to Body, Nourishment, Presence & Growth. Her mission is to help people discover how they can make self-care a celebration, rather than an obligation, & enjoy the body for how it feels, rather than just for how it performs or looks. She ran her own studio in the Canadian Prairies heartland for 20 very rewarding years - where she taught various forms of fitness, with a specific interest in injury prevention & rehabilitation and empowering students with information on HOW the body works best. She is a Mindful Movement, Holistic Living & Nutrition Coach, weaving together all of her expertise into her Fully Embodied Living Programs. She currently lives in Buenos Aires and keeps her passion for dance alive by studying Argentine Tango.

Written by: Sima Azadegan, Executive Contributor Executive Contributors at Brainz Magazine are handpicked and invited to contribute because of their knowledge and valuable insight within their area of expertise. How many people in the world can say that they have actually walked their own walk? We live a lifetime doing things according to culture or society expectations. Most of the time we never wake up to our own authentic self and who we truly are. Fear-based actions rule our everyday life and we find ourselves in a whirlwind of our own beliefs and thought systems. Are we really awake or are we living in our own sleep! Last week, for the first time in my life, I walked my own walk. Being selected to feature my collection at the NYFW was a huge honor for me, but to be the designer to close the show was even a bigger victory. As I walked the runway leading the other designers behind me, I knew for the first time that I am walking as my true authentic self. The true self that I was born into this planet. All of my old layers that had been piled on me through my childhood, adolescent, motherhood, and marital years had suddenly vanished and my true genuine self was actually reborn. Every moment in our lifetime, we are reborn. We just have to be aware that we are true to ourselves. Given the talents and the treasures that we have, we have a mission to follow in order to make the world a better place. The only way this is possible is through the empowerment of our own authentic selves. We have a responsibility to reach our full potential and our own destiny. Yet, even more importantly we have a responsibility to find our true selves and unravel it to the world. So, enough of living in the shadows of our past ancestors and the cultural restrictions that we have experienced through many lifetimes. It's time to be aware of who we truly are and live the life that we have been destined to live. Follow my journey on Instagram, Facebook, and Linkedin. You can also visit my website for more info. Read more from Sima! Sima Azadegan, Executive Contributor Brainz Magazine After living a complete life, Sima Azadegan has decided to follow her passion and make her dream come true. As a young girl, Sima started her classical piano training, which led to the momentum of her life. She raised her family and, at the same time, was on the board of directors of four major charities. Her toughest challenge was going through the journey of her inner consciousness that led to her true purpose and creating her company Sima Collezione. Her brand's mission is to empower women by bringing out each woman's inner beauty and light. Her brand has incorporated all the positive forces of nature, and its ultimate goal is to spread positive consciousness for all the women around the globe. Her collection will be featured at the New York Fashion Week this coming September. Sima says," We all have a responsibility to follow our dreams, manifest our talents, and make the world a better place."

Written by: Nikki Langman, Executive Contributor Executive Contributors at Brainz Magazine are handpicked and invited to contribute because of their knowledge and valuable insight within their area of expertise. Purpose is an age-old topic that has been pondered throughout history by many philosophers and theologians, and by pretty much everyone at one point or another. In today’s fast-paced, technology-driven world where we are being pulled in many directions at once, identifying your purpose is more important than ever. Life has a way of keeping us distracted and focused only on chores and problem-solving. Day after day and week after week, many people go about their work and their daily lives without much consideration of anything else. They spend their days reacting to situations and being controlled by the events that happen around them instead of being proactive and anchoring their choices and actions to meaning and values. But we are created to do so much more than simply exist and go through the motions; we are designed to thrive and build a life that we love, not just make a living or overcome hurdles. What is Purpose? It’s an ultimate goal that you have for your life that’s driven forward by possibility, not fear. You follow this path because it has an intention, it serves a desire, and it helps you live with purpose. This means living up to your highest potential as the extraordinary human being you are. Purpose is Fluid Do you ever feel pressured, like you should have a massive and clear plan for your entire life, and you don’t? I have liberating news for you: you don’t need to. Your purpose is fluid and likely to develop and change shape as you grow and evolve. You may have a significant life experience that pushes you in a different direction than the one you thought you were headed in. Sometimes events will happen outside of your control that can cause you to shift course and make adjustments to your purpose. You might also reach your current destination, which means it’s time to reset your compass. This could mean an extension of your current direction or a new one altogether. It’s okay for your North Star to transform over time. But whatever it is right now, let it guide you. Day after day, we are always headed in one direction or another. As the days add up, it becomes the path, for better or worse, of a person’s life. A few people seem to have incredibly clear visions and life purpose right from a young age, but most do not. Some people have several North Stars, which is perfectly fine as long as they are aligned and there is no conflict among them. And sometimes a person has a single North Star, one objective, one philosophy, that draws together all the dimensions of his or her life. The beauty of fluidity is that you retain power over your purpose at all times by understanding its dynamic nature and your ability to reframe your purpose whenever you need to. The Shadow There is a place in all of us where the nasties hang out - such as your fears, repressed emotions, doubts, limiting beliefs, shame, and regrets. Carl Jung called it “the shadow”, the unconscious side of your personality that you’d rather hide from others. Many interpretations depict the shadow as negative, but “unfamiliar” is probably a better word. We tend to fear the unknown so it makes sense that the shadow side of ourselves gets unfavourably categorised. However, our dark side holds both our deepest insecurities as well as our unrealised potential. If we allow ourselves to see our shadow as “untapped” we can approach it with curiosity instead of disdain. The Ego The ego, our conscious self that we readily share with the world, has the least to teach us about our purpose because it is carefully constructed and edited to reflect our desired self-image. We tend to seek out relationships that validate what we want people to see. Some people go to great lengths to maintain focus on their public ego, avoid the shadow altogether, and end up completely missing out on the intrinsic capabilities and talents stored there. Your shadow holds the answers to your purpose. If discovering your purpose is really about a journey of self-discovery, your richest soil for growth is stored in your vulnerable darkness. Exploring the Emotional Mind To discover your purpose, you must get comfortable with exploring the emotional mind. You must accept ambiguity and become okay with not having clear-cut answers. You must allow yourself to feel and not try to overpower your feelings with rationalisations. Reasoning your way to a purposeful life usually doesn’t work. This idea is confronting for some people and they don’t choose to explore there, or worse, they don’t think they need to. Which is why some people will live their entire lives never recognising their true purpose. Listen to Your Heart No matter what choices you make, ensure that you make them because it is what your heart and soul crave. Your heart, not your head, is the guiding force of your life and only you have the knowledge of your true purpose. Knowledge that you may not always be mindful of, which often occurs when we get caught up in the hamster wheel of life and we disconnect from our heart. We must be diligent to not let life disrupt what our heart truly wants. Nobody has ever dreamed of being a hamster. Listen to your heart and you will find your purpose there. Follow me on Facebook, Instagram, LinkedIn, or visit my website for more info! Read more from Nikki! Nikki Langman, Executive Contributor Brainz Magazine Nikki Langman is an International Speaker, Author, Thought Leader on Emotional Intelligence and Self-Mastery, and Business Consultant and Facilitator. She is passionate about personal transformation and self-leadership. She believes that our potential for impact and influence with others is dependent on how effectively we understand and lead ourselves first. As a Business Consultant and Facilitator, Nikki is committed to guiding organizations to achieve higher, sustainable levels of business excellence. She has led successful emotional intelligence and leadership programs for many global organizations with exceptional executive and team leadership results, personal empowerment, culture enhancement, and significantly improved workplace safety. Nikki is often called on to speak at industry events, schools, sporting groups, and conferences globally on the topics of self-mastery, resilience and overcoming adversity, emotional intelligence, nonverbal communication, and leadership. Nikki empowers and inspires audiences with her engaging core message that no matter what your starting point is or what you believe your obstacles are, you can become your most powerful self and a highly influential and effective leader with the right amount of daily “badassery.” Nikki is the author of the recently released book, "How to be a BADASS: Navigating Your Road to Self-Mastery."

Written by: Jean Fleming, Executive Contributor Executive Contributors at Brainz Magazine are handpicked and invited to contribute because of their knowledge and valuable insight within their area of expertise. People pleasing is a common issue for many humans. Family, friends, colleagues, managers all make demands of us. Often, we agree because we want to be liked. We want to be helpful. We don’t like saying No! As a result, we frequently put others first to our own detriment. We end up over committing, potentially resulting in burn out and ill-health. More often it is how you say No and how you behave that will have more impact. Boundaries - Make sure you are clear about your own boundaries to set expectations from the beginning and that you stick to your own boundaries. Consistency will show those around you what your limits are. Not Sorry! - Don’t be apologetic. You do not have to say sorry for managing expectations and your own health! Be clear - Be polite but assertive, don’t waffle of waver. Put yourself first! Ask yourself, by saying yes to this request what will the impact be on me and on my own commitments? Schedule EVERYTHING – then you know what, if any, space you have in your schedule. This is useful to ensure you do not overcommit to yourself too! Saying No! doesn’t have to include the word No! Here are a few ways you can think about politely declining requests without saying the word No! I can’t help you now but I could do it….[only if you have time in the future]. I can’t help you but [another person] can. I have my own priorities that I need to deliver so I do not have time to help you achieve yours. I need time to consider how long it would take me and how much time I have got that I can free up. Consider before you commit. I am already at capacity, who else could help you? It is not your responsibility to find someone for them. If that takes priority [x] will have to be pushed back/dropped and the implications of that will be… It is not possible to do all you are asking in the hours I have available – what is the priority for you? I do not have enough resources in my team to do all that you are demanding from us – what is your priority? What can I postpone/drop? Be prepared – practice these lines and have reasons ready before you need them! Even if it is your boss asking, if they are making excessive demands, it is not unreasonable for you to push back. Managing your workload and your priorities should be done in conjunction with your manager. Of course, sometimes it is OK to say ‘Yes’ but be clear about your motivation. If you immediately get the knot in your stomach or the voice in your head telling you should have said no, then consider whether you have done it for the wrong reasons and quite possibly because you are people pleasing! Please yourself first, otherwise, you will never truly be happy! Follow me on Facebook, Instagram, LinkedIn, and visit my website for more info! Read more from Jean! Jean Fleming, Executive Contributor Brainz Magazine Jean Fleming is an Empowerment and Leadership Coach helping women to create the life they want. With over 30 years of business experience, Jean was the first woman to join the Board of a global company – a role she still fulfills 12 years later. Jean is an experienced ICF accredited Coach, a DiSC Profiler, an Emotional Intelligence EQi-2.0 Assessor, and a Fellow of the Chartered Institute of Personnel and Development (CIPD). Jean uses her extensive range of skills and experience to bring a dynamic and supportive service to her clients to help them identify and create the life they want.