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“spirituality is one of the key components associated with health and longevity. It can foster a strong sense of community, helping people feel that they live for something greater than themselves and thus greater than their problems. Where there is purpose, there is hope.” ~Dr. Caroline Leaf Positive Psychology studies people of faith along with Neurotheology. Andrew Newberg is a neuroscientist who studies the brain responding to people who have and do not have spiritual beliefs. This is fascinating to study. How do we increase spirituality? Choose to live in love. Read about neurotheology to see what scientific research shows. Study different religions and spiritualities. #fridaymindsetchallenge This is a public episode. If you’d like to discuss this with other subscribers or get access to bonus episodes, visit alexia.substack.com/subscribe

“Willpower is the mindset that allows us to persevere even if we do not feel like persevering.” ~Dr. Caroline Leaf Our routines have been interrupted in 2020 with the COVID19 pandemic. Many have lost work, changed work, or have had to adjust to virtual work. Essential workers have risked their lives to provide us with our basic needs. We have to fight to live! How do we build mental muscle to have willpower? This is a daily choice. Plug into the outlet where there is power to catapult you forward. What is the energy source for you, ie. what motivates? Recall past times when you pushed through with willpower writing down as many details as you can remember. #fridaymindsetchallenge This is a public episode. If you’d like to discuss this with other subscribers or get access to bonus episodes, visit alexia.substack.com/subscribe

Artist quotes found on: INSTAGRAM MY ART JOURNAL Learn more about MY ART Watch Full Video on YouTube HERE This is a public episode. If you’d like to discuss this with other subscribers or get access to bonus episodes, visit alexia.substack.com/subscribe

“Due to the mind-body connection, expectancy produces real, neurophysiological outcomes in your body. Research indicates that expecting your physical work. to bring about health benefits such as weight loss, for instance, brings about health benefits such as weight loss!” ~Dr. Caroline Leaf To better understand how expecting positive outcomes is effective, think about the placebo effect and how real that is. This can work in the opposite direction if we are expecting the worst outcome being overcome with fear. Today we need to choose to follow love or fear. This is not easy, as fear may paralyzes us. How do we foster an expectancy mindset? Ask yourself “Do I expect myself to do well today?” Analyze your thoughts to determine what you are expecting throughout the day. Retrain your brain to expect the positive. #fridaymindsetchallenge This is a public episode. If you’d like to discuss this with other subscribers or get access to bonus episodes, visit alexia.substack.com/subscribe

“High levels of social support predict longevity at least as reliably as healthy eating and regular exercise do, while low levels of social support are as damaging as high blood pressure.” ~Dr. Caroline Leaf We need to feel and perceive there are those in our lives who support us. In his Ted Talk, Adam Grant share insights into benefits of being a giver and that givers do not always come out ahead. He also shares that we have the trait to be a taker. There is a free quiz you can take on his website to see what percentage of each is natural to you! How do we build skills to support others and be a receiver of support? Awaken daily thinking who you can help today. Smile at people wherever you are. When you are having a rough day, stop and do something to help someone. #fridaymindsetchallenge This is a public episode. If you’d like to discuss this with other subscribers or get access to bonus episodes, visit alexia.substack.com/subscribe

“Worrying about your stress will actually put your body into toxic stress, which will impact your mental and physical health.” ~Dr. Caroline Leaf We are stressed. This is a fact. The question to ask ourselves is do we see the glass half full or half empty? Optimism is key to having a healthy stress mindset. It is our decision to make daily how we perceive the situations that occur. How do we foster a healthy stress mindset? See stress as something that enhances our performance. Reframe the situation as something you can handle. Reach out to a family member or friend to talk it out and gain their perspective. BE Mindful of how we perceive stress & make the change that is necessary! #fridaymindsetchallenge This is a public episode. If you’d like to discuss this with other subscribers or get access to bonus episodes, visit alexia.substack.com/subscribe

“ When we choose to be grateful, we tap into our natural design. Research on the effects gratitude has on our biology shows how being thankful increases our longevity, our ability to use our imagination, and our ability to problem-solve, it also improves our overall health.” ~Dr. Caroline Leaf There are multiple studies on the benefits of gratitude and it is now being called a science. As a Christian I have often referred to the Scripture, “in everything give thanks.” 1 Thess 5:18. Now science has proven the Bible! How have you been taught about gratitude in your religion, belief system, values & culture? To practice gratitude remember the following: Create an attitude of gratitude to carry daily. Think about what you say before you say it. Journal 3 things daily you are thankful for. Email/text/message someone telling them how grateful you are they are in your life! #fridaymindsetchallenge This is a public episode. If you’d like to discuss this with other subscribers or get access to bonus episodes, visit alexia.substack.com/subscribe

“ When you choose to develop a mindset that allows you to perceive possibilities, the wired for love design of the brain is activated to respond, and attempts become possibilities rather than failures.” ~Dr. Caroline Leaf We chose the photo to help us contemplate on how much is actually possible. What determines our success in a difficult situation, is whether we will truly believe there are multiple possibilities. Often due to stress, we can only have tunnel vision seeing one light at the end. In life just as there are many options to daily decisions that we make, there is also possibility on a level we may not be able to comprehend. How to enable this practice in thought: Deliberately see possibilities in every situation writing it down. Attempts are possibilities, not failures. We have creative power in our mind to design blueprints of these possibilities. #fridaymindsetchallenge This is a public episode. If you’d like to discuss this with other subscribers or get access to bonus episodes, visit alexia.substack.com/subscribe

“Our goal for positive change and success should last a lifetime.” ~Dr. Caroline Leaf Neuroplasticity is the reorganization of the brain in response to various sensory experiences. Research shows developing new habits takes cycles of 63 days minimum. We are in a fast food world where we expect automatic results. Mindset work is just that, work. This is like a physical exercise routine. We cannot walk into the gym today for the first time and lift 500 pounds without becoming seriously injured. What about time? Find your flow, paying attention to one task with full focus, making good use of time. Self care is a productive use of time as you are important! Remember habits take 63 days to build with consistent application. Be patient with yourself with self-compassion. #fridaymindsetchallenge This is a public episode. If you’d like to discuss this with other subscribers or get access to bonus episodes, visit alexia.substack.com/subscribe

“Forgiveness does not deny pain or wrongdoing; it is a choice to let go of the person who hurt you.” ~Dr. Caroline Leaf A Mayo Clinic study found people who held grudges had increased muscle tension, feelings of being less in control, with elevated blood pressure and heart rates. The researchers asked the participants to imagine forgiving the person who harmed them. They reported feeling more positive and relaxed with a greater sense of well-being. What are the steps to forgive? Acknowledge the pain you are feeling. Look at the other person’s life and context considering what they have and are experiencing. This is a decision to make and it takes time to heal. #fridaymindsetchallenge This is a public episode. If you’d like to discuss this with other subscribers or get access to bonus episodes, visit alexia.substack.com/subscribe

“The first step in controlling emotions is to recognize that you have control over your emotions. The second step is to realize that you are not responsible for the cause of the emotion but rather for the management of the emotion.” ~Dr. Caroline Leaf There is a natural flow in our human system when we express our emotions in a healthy way instead of repressing them thus stopping this flow. We learn to hide emotions due to social norms in various settings throughout our lives. Social Cognitive & Affective Neuroscience teaches us there is an effect on our body and mind due to repression and expression of emotions. The key is to regulate the emotions that occur. What does this process look like? Recognize you have control over your emotions. We are responsible for the management of the emotion, not the cause. Feel your emotions, talk about them or journal, making a decision to balance out the negative with what is going well and the feelings that arise. #fridaymindsetchallenge This is a public episode. If you’d like to discuss this with other subscribers or get access to bonus episodes, visit alexia.substack.com/subscribe

“These words contain power and reflect your thought life, influencing the world around you and the circumstances of your life. Your words are therefore very useful, since they provide insight into what is holding you back or propelling you forward.” ~Dr. Caroline Leaf Quantum Physics tells us we release energy with words. With negative words. we release negative quantum energy bringing upset to our mental & physical system. This creates a stressful state. Just think how we feel after a heated argument physically and emotionally: worn out! What we say is a reflection of what we are thinking and how we feel, and words have power. I grew up with the phrase, ‘sticks and stones may break my bones but words will never hurt me.’ Not true according to Quantum Physics. Let’s work on our words! Increase awareness of what you say. Compare your words to your thoughts. Replace negative statements with positive words. #fridaymindsetchallenge Available on multiple platforms! This is a public episode. If you’d like to discuss this with other subscribers or get access to bonus episodes, visit alexia.substack.com/subscribe

Happiness Studies have shown us the key to being internally happy is connection. This is a meaningful life with inner life satisfaction. Have you ever gotten that one thing you dreamed of having, and later felt empty realizing it did not bring you true satisfaction? Positive Psychology has redefined success as preceding happiness, not the vice versa that we thought: success brings happiness. To find true happiness is to find success. How do we find happiness? Connect socially. Watch funny videos. Believe happiness is for you. Choose to be happy now not, ‘I’ll be happy when ___________ happens.” #fridaymindsetchallenge This is a public episode. If you’d like to discuss this with other subscribers or get access to bonus episodes, visit alexia.substack.com/subscribe

AGIORGIS church (View from Christiana’s Balcony) Christiana was raised in the Paralio Astros Arcadia region of Greece where her father brought the textile industry employing one thousand local residents. The factory closed after 20 years and he grieved over this. Christiana promised to continue his legacy by making the region productive. Christiana’s education includes a Fine Arts degree, Bachelor’s degree in Education, and MBA. She has lived abroad in Canada for 22 years, where she taught kindergarten to University level courses. She proceeded to move to Athens where she worked as an investment counselor for Meryl Lynch. 10 years ago, she moved home to Paralio Astros Arcadia, Greece to care for her aging parents. She now lives near the Mediterranean in the shadow of the mountain Parnonas. Christiana is building a pilot program to regenerate empty villages by revitalizing a school in the village where she is from in Paralio Astros Arcadia, Greece. This is the cross section of science, business, technology for the good of nature and the good of the people. Her vision is to build The Meraki people, which is defined by 4 words: passion, dexterity, focus, & commitment. In honor of her late father, Christiana is committed to create community utilizing the mountains as the factory utilizing the existing resources by empowering the indigenous people of the area to use their innate talents. There is bio diversity in the Mediterranean eco system as the source to make a living. Youth have left the local villages in search of successful careers, with many leaving Greece altogether. Redefining success is also an initiative within the region. She aspires to bring a group of 50 people sitting in 7 tables to work collectively. All can contribute virtually as well with their gifts. While the locals have initially stated, ‘this cannot be,’ Christiana 5 years later passed an initiative with the local council. She is a fellow of MIT Bio Labs and has applied to be part of Greece 2021. She is also part of the NOWWHAT!? Collective where there is support for her project. Contact her here today: EMAIL crisgar@otenet.gr facebook.com/christiana.gardikioti The AgilEmpath Podcast is on multiple listening platforms: https://pod.link/1521109986 This is a public episode. If you’d like to discuss this with other subscribers or get access to bonus episodes, visit alexia.substack.com/subscribe

In Dr. Leaf’s book: “Think, Learn, Succeed,” 15 mindsets are explained that have been observed in participants to positively change brain chemistry. “You cannot control the events and circumstances of life. You can, however, control your reactions to the events and circumstances of life through the choices you make and the thoughts you think.” ~Dr. Caroline Leaf As human beings we are made of a spirit, soul, & body. Thoughts create our mood which influences how we feel physically. There is no separating feeling sad with having an upset stomach. If we are unclear where somatic problems are originating from, consider our psychology & spiritual state. Superposition is the ability to focus on incoming information, think about the thoughts, analyze them choosing what stays and what goes. We do not have to accept thoughts and make them part of our thinking. Sometimes we have memories pop up due to a smell, or something someone said. We have the ability at that moment to recreate the memory balancing it with a positive that also occurred during the past. Truth of the matter, we have the ability to control our mind and this rewires the brain. Begin controlling those thoughts, sorting them, and choosing what stays and what goes: Do not allow thoughts to wander, instead capture them. Analyze the thought. Re-conceptualize thoughts & memories, by deciding what thought you would rather have. Add that thought to the mind’s vocabulary. #fridaymindsetchallenge This is a public episode. If you’d like to discuss this with other subscribers or get access to bonus episodes, visit alexia.substack.com/subscribe

Karl Shallowhorn is the President of Shallowhorn Consulting, LLC. He has a Master’s Degree in Student Personnel Administration from SUNY Buffalo State and is a New York State Credentialed Alcoholism and Substance Abuse Counselor (CASAC). Karl has worked in the field of addiction and mental health for over 19 years and has delivered well over 200 trainings, workshops and keynote addresses to diverse audiences across the U.S. He is a Certified Mental Health First Aid Instructor and is the author of Working on Wellness: A Practical Guide to Mental Health. Karl is the Chairperson of the Erie County Anti-Stigma Coalition, as well as serving on several other local and statewide Boards. He has received numerous awards for his advocacy efforts, including from the National Federation for Just Communities and the Buffalo Association of Black Social Workers. https://shallowhornconsulting.com/ "Leadership Through the Lens of the 12 Steps" is his newest book. Learn more here: https://www.amazon.com/Leadership-Through-Lens-12-Steps/dp/B08HGZK4GW The AgilEmpath Podcast is on multiple listening platforms: https://pod.link/1521109986 Harvard Business Review Article Systemic Racism: https://hbr.org/2020/06/do-your-employees-know-why-you-believe-in-racial-equity This is a public episode. If you’d like to discuss this with other subscribers or get access to bonus episodes, visit alexia.substack.com/subscribe

Join us for Season 2: Diversity & Inclusion; Episode 1 Ben Roberts & the NowWhat!?Collective Ben Roberts has been convening and hosting both in-person and virtual conversations on a regular basis since March 2009, when he began leading a local weekly “Discussion Salon.” He specializes in making virtual events come alive, either as stand-alone events or in conjunction with in-person gatherings. Ben has extensive experience adapting large group conversational processes such as World Cafe, Open Space Technology and Appreciative Inquiry to the virtual realm, as well as integrating in-person and virtual formats within a single conversation, gathering or engagement. He uses these processes to support collaboration, build communities of practice and purpose, and to host large scale conversations in service to the work being done across multiple dimensions of global systemic transformation. The NowWhat!? Collective convenes twice yearly with the next session beginning October. 12, 2020 through November 20, 2020. Learn more at https://www.nowwhat2020.com/ This is a public episode. If you’d like to discuss this with other subscribers or get access to bonus episodes, visit alexia.substack.com/subscribe

Teamwork virtually is key to morale, productivity, engagement and bottom line earnings for your organization. Learn tips to build a successful virtual team! This is a great episode to share with your colleagues. We are all adjusting to this new normal. This is a public episode. If you’d like to discuss this with other subscribers or get access to bonus episodes, visit alexia.substack.com/subscribe

The crisis is not over and we are uncertain about the future. How do we communicate effectively with our teams and organizations, as well as take care of ourselves? Tune in! This is a public episode. If you’d like to discuss this with other subscribers or get access to bonus episodes, visit alexia.substack.com/subscribe