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Summary of today's Episode Welcome to our Abundant Working Mum Episode with Nic Bambury. In today's episode we talk about how to journal and the incredible benefits to be gained from journaling. This is a summary, for the full transcript, click here. I’ve had a lot of questions about how do I journal, what do I journal about, what do I need and when do I journal. So let’s address these questions here and get you started. What do you need? Not much, just paper, preferably lined paper in a bound book and a pen. When do I journal? This is an individual preference. Some people journal in the morning because they feel it helps them with creativity for the rest of the day. Some journal at the end of the day because they feel that it helps them to process the day, to release the day and to create a state of calm and peace so that they can go to bed and have a good night sleep. How and what do I journal? There are a number of ways to journal. Some of my clients write about their day as it unfolded whilst others write intuitively with whatever comes to mind as they are writing. Some of my clients use their journal as a gratitude journal, a place to fully recognize and appreciate everything they are grateful for from the day. Most of my clients have a more fully inclusive journal which is what I would recommend for you. Reflect upon the day and capture things you’ve done, seen, heard and what you felt/feel. So many of my clients say that they feel really peaceful and calm after writing in their journal. If you’ve realized an emotion within you but you’re not sure where the emotion came from or if you have a feeling in your body but you’re not sure what it’s to do with; just write in your journal and be descriptive: “I have this feeling in my tummy, it feels like X and I’m not sure why I have it”. Then listen to the response. Writing is really quite insightful. Talking about insightful, lots of my clients discover their best ideas through writing in their journal so let them out. Some have found solutions to challenges or at least found that they have choices where they previously believed they had none. Another great inclusion for your journal is expressing gratitude. Whatever you are thankful for. Finally, your journal is a great place for expressing forgiveness. That is forgiving others but also forgiving yourself if need be. So as you can see, there are many benefits to journaling from reflecting, processing, releasing, learning, growing, expressing gratitude, granting forgiveness, being creative, opening yourself up to choices and finding solutions. Keeping a journal generally improves your happiness levels, increases your self-awareness and helps you to feel more connected mind and body thus allowing you to be more congruent with your true self and your life. My challenge for you, is to begin a journal. Start writing and do it for 7 days, 2 weeks, a month, a year and the rest of your life. You’ll love it and the incredible benefits that flow from it. For the full transcription and video click here. Have you signed up for our FREE ‘6 Step Vitality Formula’? Learn Nic's 6 Habits Making You 30% More Productive and Energized in just 7 Days. Change Your Life! Get access now. Have an awesome day. Nic

Welcome to our Abundant Working Mum Episode with Nic Bambury. In today's episode we talk about meditation. This is a summary, for the full transcript, see below. The benefits of meditation are well recognized, ranging from health benefits like reduced stress to cognitive benefits like increased focus to improved wellbeing benefits like increased happiness levels. It’s not just ourselves that are understanding the benefits, CEO’s, World Leaders, Celebrities, Gurus are also taking advantage of the incredible benefits. If you’re not meditating, the question is, what’s stopping you? Is it one of the common myths below: Empty mind: in meditation, thoughts will inevitably come up in your mind, irrespective of how long you have been meditating, just recognize the thought, let it go and bring your attention back. Lotus position: this is a tricky position to get in and isn’t a necessity.   Long periods of meditation: you can meditate for as short or long as you like. You could begin with just a few moments if you like.  Chanting: if you want to chant, that’s absolutely fine but there is no pre-requisite to do so.  Religious: you don’t have to be religious to meditate, it’s not like praying.  Weird: what’s weird about relaxing, taking some time for stillness, quietness, connecting your mind and body and experiencing calm and peace? We all need to relax and de-stress a bit more and meditation is a form of relaxation. Wearing robes: just wear normal clothes, something comfortable. There are a variety of ways you can meditate that range from lying down on your back or on your right side, lotus or half-lotus position, sitting on a chair, standing or even walking. If you’re new to meditation, I recommend sitting upright on a chair, feet on the floor, hands on your lap and eyes closed. You can also put your tongue to the roof of your mouth and with your teeth together and jaw relaxed which helps with focus. As you go into your meditative practice, I recommend talking three deep breaths to help with relaxing your body and mind. You can focus on your breath, a mantra, your intention or envisioning your day/goals/dreams. Meditative or relaxing music can be used or complete silence. There are also a variety of guided meditations available on Google and You Tube. Your meditative practice is for you so what you do and how you do it may vary depending on when you meditate or what you would like to achieve from your meditation. Click here for the full transcription and video. Have you signed up for our FREE ‘6 Step Vitality Formula’? Learn Nic's 6 Habits Making You 30% More Productive and Energized in just 7 Days. Change Your Life! Get access now! Have an awesome day. Nic

Welcome to our Abundant Working Mum Episode with Nic Bambury. In today's episode we talk about how you can get both more sleep and better quality sleep. This is a summary, for the full transcript, see below. The recommended guidance from over 50 years of sleep science is that most adults require 7-9 hours of sleep consistently each night. The National Sleep Foundation did some research on women aged between 30-60 years old and found that the average amount of sleep we are getting is 6 hours and 41 minutes, so we are not getting enough sleep. The lower sleep levels were attributed to a number of factors including pregnancy, nursing, children getting up during the night (nightmares and sickness) and lifestyle factors like mums working in the evening to spend time with their little ones during the day.    Sleep Science has shown that falling short of the required sleep that our body and mind needs, has significant implications on our health and wellbeing ranging from poorer memory to poorer immune systems. In the full transcript and video, Nic discusses a number of tips and recommendations to improve your sleep environment, lifestyle and sleep ambiance so that you get that much needed sleep. Remember that sleep is a crucial part of our everyday functioning but it also helps us to not only survive in life but to thrive. So checkout the full transcript or video and implement the tips and recommendations from tonight. Start getting the sleep you need to be your best self every day. For the full transcription scroll down below or just click above to view your video. Have you signed up for our FREE ‘6 Step Vitality Formula’? Learn Nic's 6 Habits Making You 30% More Productive and Energized in just 7 Days. Change Your Life! Get access now by clicking the purple button below. Have an awesome day. Nic #AbundantWorkingMum

Welcome to our Abundant Working Mum Podcast with Nic Bambury. In today's episode we talk about how as a working mum, you can make that much needed space and time for yourself. I know, I know, this can be a challenge however if your glass is empty, then how do you give the best of yourself to you, your life and all of your loved ones?  How would life be for you if you had some ME TIME every day? How would life feel when you start your day by gently awakening and having 50+ minutes of time to get your body, mind and energy levels optimized and ready for the day so that you feel vibrant, happy and your best self? In today's episode, I'll share with you some great ideas for getting that me time, for bringing vibrancy to your life and awakening your body and mind whilst raising your energy levels and giving you that much needed ME TIME! I hope you enjoy this episode today. For more free strategies, habits, tips and tools, pop on over to www.nicbambury.com and sign up for my famous 6 Step Vitality Formula. Have an awesome day and remember, you can be a vibrant,happy mum and at the same time excel in your career whilst feeling good about yourself and your life! See you soon. Nic