It's normal to want everything in life to go smoothly, but sometimes life can throw unexpected challenges our way. When it feels like nothing is going right, it can be easy to get overwhelmed by negative thoughts. As I build my wellness business I experience this firsthand. I've learned that taking a pause to reassess and differentiate between reality and the negative chatter in my head is crucial. Whether you're feeling like nothing in your life is going well or you've hit a bump in a...

As you begin to practice meditation, it's normal to want more space in your meditations to practice returning your focus to your chosen anchor (breath, body, sounds). While the silence can be challenging, it's in those moments that the real work of meditation takes place. This meditation gives you more silence and provides an opportunity to continually return your attention to your anchor. By practicing this skill, you'll not only improve your focus and clarity during meditation, but also in...

We all want to be the most relaxed version of ourselves, but sometimes our busy schedules make it difficult to find time to unwind. That's why I'm sharing a 1-minute meditation with you today. This brief practice can help you slow down, connect with yourself, and rejuvenate. Even a single minute of meditation, done regularly, can help us feel more in control and less reactive. I hope this meditation brings you some peace and makes your day a little less hectic. You got this! Welcome...

We all strive for a sense of balance in our lives, but often, time seems to slip by too quickly and we forget to take a moment for ourselves. The key to realistic self-care is to take mini-moments throughout the day, because it's achievable to pause for a few breaths. Today, we'll practice a 2-minute pause together. Join me and experience the benefits of a brief moment of stillness Welcome to ⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠Liz Coaches⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠! I’m Liz Gluckstern Frydman, I'm a certified integrative...

We all want that noise in our head to be more gentle, but it can be tough to quit the negativity. By relaxing and introducing thoughts of compassion and forgiveness we start to see all of the good within ourselves and life gets easier. This meditation is a great gift to self for valentine's day and it's a practice that is useful when we're being a bit too hard on ourselves. Enjoy the recording. Welcome to ⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠Liz Coaches⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠! I’m Liz Gluckstern Frydman, I'm a certified...

Experience a guided meditation session that leaves you with enhanced focus and clarity, ready to conquer the day despite the distractions of modern life. Key Takeaways : Practicing mindful breathing and returning to a centered state empowers you to develop emotional resilience, enabling you to navigate life's challenges with greater composure and reduced reactivity. The more you experience moments of ease, gratitude, and calm throughout your day, the more you'll navigate the world with...

This podcast was born from an attendee's profound insight shared during my recent wellness event. They had previously viewed self-care as just another task on their to-do list. However, after experiencing the simple act of taking a few deep breaths and pausing, they realized that self-care doesn't have to be extraordinary or burdensome. In fact, it can be seamlessly integrated into our daily lives. Join me in this guided practice as we explore the path to a more easeful and enjoyable...

Embracing the power of gratitude by taking a daily moment to reflect on and appreciate the positive aspects of your life can be transformative for your mental health. Key Takeaways : Once you're feeling comfortable, invite in gratitude for your ability to sit and hear. Allow yourself to be grateful for whatever comes up. It might be a person or place and notice how you experience it. Is it a feeling, an image, a sound, a temperature? The more clear you are on how you experience...

In a speedy world, it can feel almost impossible to slow down. Trust that this short meditation will create the space where your thoughts can settle and your body will feel the effects.   Key Takeaways : Get settled slowly and take some long breaths. The key here is to guide yourself back to your meditation anchor (the body or breath) slowly. Take it slower than you think you can! Welcome to ⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠Liz Coaches⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠! I’m Liz Gluckstern Frydman and I’m so glad you found my...

Do you ever feel like you can't catch your breath? In a hectic world, it's important to make sure we are feeling full and spacious. This quick meditation will help you appreciate the space in your own body and mind. Key Takeaways : Noticing the pause after an inhale is a great way to become aware of spaciousness in meditation. See how you feel when you notice the space after both the inhale and exhale. You might feel a bit more calm! Welcome to ⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠Liz Coaches⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠! I’m...

Do you want more peace, contentment and joy but overwhelm, stress and distraction is in the way? This meditation has you focus on tiny moments of mindfulness so you can get a glimpse of the present moment. A glimpse may be all we need to remind us that inner peace is possible.  Key Takeaways : Once you've found a comfortable posture, simply focus on experiencing the in breath. Stay focusing on the in breath for the entire meditation and when the mind wanders, gently guide it back to...

This meditation is inspired by one of Rick Hanson’s meditations. Listening to his meditation made me feel so relaxed and at ease that I wanted to offer a similar gesture of wellbeing to you.  Key Takeaways : Once you are settled in your meditation posture, begin to notice the simplicity of the breath. As you breathe in and out, focus on breathing in feelings of care from others. Next, try breathing while feeling care for others. Notice if you feel any shifts in your wellbeing and...

Is thinking, list making and worrying keeping you up at night? Try this bedtime meditation to calm the chatter and get to sleep faster. Key Takeaways : Start your meditation lying down and noticing the comfort of the bed, the softness of your sheets and the steadiness of your breath. Focus on pleasant present moment experiences such as sounds, body felt sense and your breath. When you notice thoughts, treat them with non-judgment and give them space to come to completion on their...

Hey meditators! I am frequently asked, “How do I stop the noises in my head?”. The good news is that we all have an inner narrator who worries and makes lists and can be really negative! The even better news is we don’t need to stop the chatter to quiet it down. All we need to do is treat it with kindness and give it space. Key Takeaways : When you notice thoughts during meditation, celebrate the fact that you noticed it! Go slowly - label the thought as “thought” and take a few...

Welcome back, meditators! I hope you enjoyed every ounce of your summer. The transition from summer to fall can be overwhelming with school, crazy schedules, Jewish Holidays and changing weather, so it's no wonder most people feel overwhelmed in September! There is a ton you CAN do when you're feeling overwhelmed. I hope the tools in this meditation bring you to a cool calm and help you find safety in this moment. Key Takeaways : When life feels like it's A LOT, give yourself more...

Do you want to live passionately but you’re afraid to do the thing you LOVE to do/must do/were born to do? I was there too. I've worked for 6 companies in the last 13 years and for 10 years I’ve been moving closer and closer to doing what I LOVE full time. I found yoga because I needed a tool to manage my burnout from work. Over time, my wellness journey evolved from yoga to reiki energy healing to mindfulness meditation so I could learn to calm my racing thoughts and take better care of...

Are you constantly over analyzing? Repeating the same thought over and over again? Are you stuck in your head and you’re not taking action? If so, it's time to STOP. Today I'm teaching the STOP Technique which is a quick and effective way to reduce stress and take control of your life. Key Takeaways : STOP stands for Stop, Take a pause, Observe, Proceed. When you notice your mind wandering in meditation (and during the day) try repeating the STOP acronym to yourself to bring yourself...

It's International Self-care Day today and I'm excited to practice pausing together. I have busy days where a lot is expected of me from wake-up, to bed time. I've found that taking mini-breaks is the most effective way for me to stay positive, focused and connected to myself. Enjoy this short pause and plan times throughout your day for more 5-minute pauses. Key Takeaways : A 5-minute break from a busy day can reduce overwhelm and increase energy. The brain needs breaks every 60-...

This month we honor the importance of self-care as we celebrate self-care day on July 24th and make it self-care month! Pausing will bring you more connection, clarity and calm. Pausing is the ultimate self-care strategy and meditating strengthens our ability to pause. Key Takeaways : Knowing when we need to pause is critical. Some hints that you need to pause are irritation, stress, overwhelm, too much energy or too little energy. Once you acknowledge that a pause is needed, either...

Taking time to improve and maintain your wellbeing is critical to living a healthy and happy life. By threading in integrative health coaching premises, I designed this reflection to increase your likelihood of doing self-care this week. Enjoy! Key Takeaways : Assess your confidence in doing self-care within the next 7 days. Think of a time that you took care of yourself. Re-assess your ability to take one small step toward self-care. Visualize yourself doing the self-care action. ...

Relaxation is at the palm of your hands. This short and sweet meditation is perfect to play in the morning, evening or whenever you're feeling anxious. Enjoy these rejuvenating moments! Offerings : I’m so glad you found my meditation podcast! I’m Liz Gluckstern Frydman and I’m a clarity coach and meditation instructor with expertise in mindfulness, stress reduction and yoga. I launched my company ⁠⁠⁠Liz Coaches⁠⁠⁠ to make mindfulness more accessible to individuals and corporations. Learn...

Visualizing is a GAME CHANGER!! I’ve heard about the benefits of visualizing for years, but what got me to DO it was when my coach described what is actually is! Visualizing my day first thing in the morning has increased my positivity, confidence and vitality.  Enjoy the session and shoot me a message on instagram to let me know how your visualization experience is or let me know if you found it challenging! Key Takeaways : Imagine the first thing you will do today and focus on how...

With chronic or acute pain can come stress, anxiety, resistance and hopelessness. Using a mindful approach reduces worry, allows the body to find balance and appreciates changing sensations. This meditation encourages you to notice ruminating thoughts that tag along with pain and helps you make space for compassion and gratitude. Key Takeaways : Take time to settle by doing breath work Try a body scan and notice areas of neutrality or pain Mindfulness will give you space to be aware of...

Over the past 6 months I keep hearing, "trust the process" from wise and successful people about my business, my career and my wellbeing. I'm starting to think they are all onto something. We tend to over effort and expect immediate results but good things take time. Meditation can and will change your life if you let it AND it takes time to see the rewards of patience, relaxation, focus and kindness. Today we lower our expectations of the practice and allow ourself to enjoy the ease of...