
Alexa Z Meditates - Your Life, But Better
Alexa Z Cunningham
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EP26 - March Un-Madness- Week 1 - Mindful Communication
Alexa Z Meditates - Your Life, But Better
03/09/20 • 11 min
We work hard to develop a meditation and mindfulness practice, but where do you see the benefits playing out? If you don't see benefits, then you won't keep practicing. If you limit your interests to just one thing, then you are missing the magic of the practice. It's ok if you are practicing for symptom relief, but I want more for you. I hope the symptoms pass, but don't ignore the rest of the magic. Each week for the remainder of March, I will pick one topic to deep dive and give you a bit of homework, or shall I say a direction to follow for the week.
In today's episode, I am going to concentrate on a topic that is critical to your relationships, happiness, good decision making, and many other positive aspects of your wellbeing. This giant elephant is called communication. You may think you are already great at it, but I guarantee you can always be better, and you can always use your skills to help others better communicators.
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If over four weeks I can get you to notice four separate things that make a difference in your life, then you will be four weeks closer to you never wanting to miss a day of meditation and mindfulness again!
This morning I met a man who, when he found out I teach meditation he said: "I try to meditate, but after a week I seem to lose my steam, I start feeling calmer, and then I forget to do it." If I had a dollar for every person that said that to me, I would be a millionaire. We started discussing other aspects of life that can change by being more mindful and communication popped into my mind because that was precisely what I found the two of us doing well, talking! We had never met, he spoke, I listened with my full attention and then he spoke and did the same. Sounds pretty mundane right? Well, it isn't. Most people are horrible communicators.
We speak, wanting to be heard and get irritated when we don't think we are being listened to. We think of our response before the other person has even finished their sentence, and eye contact seems to be a thing of the past. TV on behind the person? Phone text going off? Maybe you're slowly even walking away while listening or looking at the clock? You know I am right.
Where does mindfulness come into play? Our meditation strengthens our muscles of focus, awareness, and compassion. Now let's use that muscle to pay attention this week to our actions in the realm of listening.
- Listen – I mean really listen. Make a choice right now to listen to someone today. Hell, pick one person or one time. Start small. I don't care.
- Be Fully Present– this is a big one. You chose to listen, now commit to the activity. Put all else aside, no mind wandering, no multi-tasking. We want to prove we can do it and see the benefits of what excellent communication can do, and a bonus is that you will get more done because you will probably have only ONE conversation with an actual outcome, and you can move on! Each time you notice your mind wandering, bring your attention to your breath. Just observe your breath for even a second, and you will ground yourself back in the conversation.
- Stop Judging- Amid a world of racial bias that appears to be recently exacerbated by the Corona Virus, I think this is super important. How often do you get a call or have an employee walk in, and immediately you think, "oh, not this again or geez this person is clueless? It's not right, right? But we still do it. This week, drop the judgment toward the person you are communicating with AND toward yourself. Just be nice, super-duper, uber generous and nice. That's another added benefit of mindfulness. It makes you a nicer person!
- Reacting – Since you are now choosing to listen, be present and not judge, take a little time to notice if you are reacting. Let's go real slow. Significant others wants you to do the dishes because you are pretty darn pig-like and never do the dishes, a fact not judgment. As they are requesting your assistance, notice if you are already reacting in your brain. I worked all day, I am exhausted, and we have a deal, I don't do dishes. STOP, notice you are reacting and really listen. See if you hear something that you haven't heard before. Just chill out and continue with steps one through three. See what happens. Open up and see the conversation with a wide-angle lens!
PRACTICE, PRACTICE, PRACTICE
Try this exercise once a day, even if it is when the barista is giving you your coffee.
If you want to try a more formal practice, you can do one that I have learned many times in the corporate world. From 20 years ago to 20 minutes ago, this one is very common but very profound.
Pick someone to practice with and choose a time limit, say 2 minutes.
One person talks (I don't care about what), and the other listens without interrupting, leading the conversation, no questions, no influence: Max – a head nod....

EP22: Emotional Intelligence – Let Meditation Enhance and Expand this Valuable Asset
Alexa Z Meditates - Your Life, But Better
02/10/20 • 17 min
Intro
In today's episode, I am going to shed a little light on emotional intelligence. You might think you don't need to listen to this episode because you know all about it, you might have even read Daniel Goleman's book, Emotional Intelligence. Hold tight! I am here to talk about how meditation can improve your emotional intelligence, why we should always enhance emotional intelligence, and how it can make you a better person and a better leader. Increasing your emotional intelligence is just one more magical gift that meditation can offer.
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Hey there, Alexa Z here! Before we jump into the topic of mindfulness, meditation, and emotional intelligence, I would like you to take a moment and check-in with yourself. Ask yourself, what are my emotions and feelings right now. When I work with children, I ask, "What's the weather today?" For example, sometimes, I feel stormy and sunny at the same time, as though my weather is a bit oxymoronic. Hold on to your thoughts on what your emotions are right now, and I will talk about them again a little bit later. If you have read Daniel Goleman's book on emotional intelligence, you may have some knowledge about this topic.
I personally like to keep it simple. There are excellent reasons why we need emotional intelligence. Usually, you hear about emotional intelligence with leadership. Everyone should be a good leader, whether you are a leader in a company or your family, or merely making your way through life. Imagine if you could not perceive that an employee or a family member, or your friend, is frustrated or upset. Imagine if you could not tune in to what others are feeling, and you are unable to connect with them. Research calls tuning in to another's emotions as emotional intelligence. Research also indicates that emotional intelligence is what differentiates great leaders from average leaders.
In Daniel Goleman's book, he includes a study that involved approximately 200 executives. The study found that their emotional intelligence, also known as EQ or emotional quotient, was twice as relevant to performance compared to their IQ. and their technical abilities.
Approximately 70% of the time, people with high emotional intelligence can outperform and attain superior leadership positions at a faster pace than those who have a high IQ and technical abilities.
I have always been fascinated by emotional intelligence. I am relatively smart, but I do not have a stellar IQ. There are some aspects I can't change about myself. But, I can improve my emotional intelligence. Not only can I develop my emotional intelligence, but I must continuously work on it. Your IQ stays the same, the way you learned in the past is the same way you learn today; it does not change. Your personality doesn't really change. I always say that I am an introvert hiding in an extroverts body. That won't change.
Emotional intelligence continually comes up when I teach meditation. One of the first things I ask is, what are your desires to meditate, and what was one thing that brought you here to learn how to meditate? Very often, the response I hear is to stop being so emotional and to stop being reactive. I also understand their to desire to balance their emotions, logic, and reasoning.
At the beginning of this episode, I asked how you were feeling. You likely had to pause for a minute and think about it. It's not easy to tune into your own emotions. Those who can tune in to their feelings are excellent leaders because they also can easily tune into the feelings of those around them. For example, if I am in tune with my emotions and feelings, I can easily tune in to the emotions and feelings of perhaps an employee I am meeting. I can use what I have learned about my employee's feelings and emotions to determine my actions; I want my actions to have the most significant outcome and success for myself and my employees. The act of properly using your emotional brain isn't only applicable to your employees; it applies to your family, your friends, and everyone you come in contact with. Tuning in to your feelings and those around isn't as easy as it sounds. Our emotions are coming at us so fast that it seems that they do not travel through our brain in a logical order. We can fix this!
What are emotions? Emotions are a neurological response to very strong stimuli. Your rational brain needs to catch up to your feelings. As your emotions are coming through your brainstem and entering your brain, we need to differentiate and discriminate amongst those feelings before they get to our executive prefrontal cortex, before we react.
In meditation, we are helping our brain to become more aware of our feelings and emotions; and also our bodies. The more we meditate, the better we are at discriminating and tuning in to our own and others' emotions resulting in more rational thinking and deci...

EP 30 Stop Surviving and Start Thriving – A Meditator’s look into what you might have missed in the middle of this COVID Pandemic
Alexa Z Meditates - Your Life, But Better
05/28/20 • 18 min
In today's episode, I am going to address a topic that might make you feel a bit uncomfortable. I like to call it, "Well, what the heck am I going to do now?" There is no way around it, life is going to look different soon, and like me, you may be rethinking life a bit. If you are working, maybe it doesn't feel right; if you are not working, perhaps you don't want to go back to the job you were in, or you want the way you live your daily life to look a bit different. How does meditation help you dig through all of this muck? There are many ways, and without meditation, I may be sitting here crying instead of plotting about how I can thrive and not just survive. No meditation won't solve all of your problems, but it may help a lot more than you think.
Hey there, Alexa Z here. It's been a while since I sat down to write a podcast. One month and a few weeks to be not exact, and I was not happy about the break. Truthfully, I was pissed at myself because I vowed for one year not to miss a week, and well, crap happened. My husband told me I should stop being so hard on myself. My Coach told me not to write until it was in me to write. Well here we are and it feels great! On March 16th my Spa closed due to COVID, my twenty employees were temporarily laid off and blah blah blah, life changed. The worst part is that at this moment I have NO idea what comes next. I know that we will reopen one day, but I don't know what day or even if clients will come back, but I can't just give up, right? Well, I guess I could, but according to my inner compass, that is not an option.
The inner compass, you ask? You know that part of you deep inside that knows the answer to just about everything. But you thought you just heard me say that I have no idea what will happen, so how can my inner self know the answer. Well, the quieter I become, the more it speaks to me. I have responsibilities to my family, my creditors, and my employees, I can't just rollover. But I can start imagining, without fear, but with a more playful attitude. What could change? Big things, little things, something I can control in a world that appears to be taking away all of my control?
Did you ever hear a friend say, "just put it out to the universe, the answer will come." I am here to say that it is a total bunch of BS unless you give the universe a bit of help. Don't be lazy, keep moving, drink from the fire hose of life, and see what new flavor may be in store for you.
Or perhaps George Bernard Shaw put it more eloquently, "A life spent making mistakes is not only more honorable but more useful than a life spent doing nothing."
What have you learned during this quarantine? Or what have you learned by deciding not to learn? The easiest way to describe something is through a story, and mine is the one I know best, so maybe you can relate. I started thinking about another career, yup, because CPA, Massage Therapist, Spa Owner, Meditation Teacher wasn't quite enough right now. I was a bit forced since once we reopen, my paycheck will probably stay in the uncashed pile for quite a while. However, that wasn't really why. The real reason was I had the time to think about what I was missing in life, and I was shocked to find that I missed using my old brain. The part of my mind that used to crunch numbers and keep finances all nice and tidy for people. Now, wait, this isn't all about work and money; it's about how you want to spend your time.
PS - I am writing this from Maine, where my husband and I now realize that we want to grow old someday. See personal stuff for me, too, not all biz. But that will be another episode!
Take a moment and close your eyes, take a long, slow inhale, and a slow complete exhale. Do it two more times. Now breathe normally and bring to mind an experience or better yet a feeling that made you feel great, or perhaps made you say ah-ha, I forgot how good that felt. Once the world is back to the new normal, will these experiences/feelings end? Maybe, that is up to you.
Back to my story, which yes, is connected to work, but it is relating to my ah-ha.
Once we were mandated to close, I had to apply for disaster relief loans, grants, and anything else I could find, even before I understood it all. You can't let the grass grow under your feet in times like this. Get the money fast before it is gone. Then get it and wonder what to do with it, possibly give it back. The funniest thing was, I found myself enjoying applying for them. I enjoyed reading all the rules that changed every day, and it didn't even make me mad. I found the whole process quite fascinating. I loved explaining it to other small businesses. Then I would go back to the reality that I was filling them out for MY business that after 17 years might fail, and then I would cry a lot. Come on; this isn't all rainbows and unicorns.
How to stop crying and forge ahead with a clear mind and an open heart? Medi...

EP29 Learn to Mindfully Say No and Turn FOMO into JOMO
Alexa Z Meditates - Your Life, But Better
04/09/20 • 13 min
We live in a society where social media is steering our subconscious. Driving us towards what we think we should be doing, and often that has nothing to do with what we want to be doing. Everyone on Instagram is playing at the beach because the thermometer has barely hit 65 (although it's only the beginning of March, and it should be snowing. You think, oh my god, I better get outside and enjoy this magnificent weather because, well, it may never come again. But in reality, you had a hectic week, you are exhausted, and you were looking forward to a fireplace and a book. So, turn up the air-conditioning, light a fire and get your darn book. Last I checked, you are in charge of your life.
In this episode, I am going to shed some light on the art and glory of saying no. Why does this have anything to do with meditation, you ask? Well, thanks for asking because it has heaps to do with it. And the answer comes from deep inside the most incredible work of art, which is you. However, this beautiful place seems to get often smothered underneath perhaps: lack of confidence, a desire to please, a fear of being judged, a need to be appreciated, a "Fear of Missing Out" (FOMO).
By the end of this brief episode, you are going to want to run out the door and say no to everything that does not fit the blueprint of the life you want to create. And this my friend creates, JOMO. The "Joy of Missing Out."
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Hey there, Alexa Z here, and thank you for saying yes to listening to this podcast when you easily could have said no. And since it was easy, I ask that that you quickly hit subscribe to this to keep me going. Then at that time, a podcast drops; you will know about it and can easily say yes or no to listening! It's all up to you. No guilt!
How many times have you said yes to something and then lamented over why you said yes? So much so that you find yourself making up lies to get out of whatever you answered yes to and then living with the guilt of the lie. And 99% of the time, no one would care if you said no.
Just as fears are something we learn, saying yes to everything can become a learned habit. We are programmed starting from when we are very young that NO is an inappropriate or rude answer. Eat your broccoli, NO, share your toys, NO. It just isn't the right answer. But saying yes to things when you wanted to say no can cause so much angst. Why bother?
Think of a time you said yes instead of no and asked yourself why? Then ask it a few more times.
For example, my friends want to go to a concert in NYC, and I said yes, but I wish I said no.
- Why? Because I don't have enough money.
- But you really don't want them to know that.
- Why? Because I don't make as much money as they do.
- I don't want to be judged regarding my career choice.
- Why? Because I love my career, but they don't understand?
- Why? Because I feel like they will judge me.
- Why? Because all my life I have been judged, my mother always said I wasn't good enough.
Do you see where I am going with this? There are things deep inside us that keep us from listening to what sometimes can be a straightforward question. My executive coach taught me this "Yum or Yuck?"
Sometimes it is that easy, and here is where meditation can help.
Here is a true story: Wanting to be more vulnerable. Talk about the guy who didn't want to go on the golf trip. Meditation made him feel, clear, confident, and nonreactive, and he said NO and was so happy.
What about people who have restricted diets or maybe are on a diet?
Did you ever hear the comedian John Mulaney do the bit on canceling plans? It goes something like this:
"It's so much easier not to do things than to do things. It's 100% easier not to do things and so much fun not to do things, especially when you were supposed to do them.
In terms of instant relief canceling plans is like heroin - instant joy.
Kids don't like that - they say awwwwww we didn't do anything all day.
Did you ever as an adult what they did over the weekend, and they said they didn't do anything, and their face lights up!"
Although funny, this is pretty spot on. But it's hard. Meditation and mindfulness give us space to build our inner voice, our inner courage because it helps us be more comfortable being ourselves. For example, in a self-inquiry meditation, we ask ourselves a question such as "who am I" and be comfortable just sitting with the question without even answering it." We are building courage through listening to our inner wisdom and intuition.
There is nothing more satisfying then saying exactly what we want to say without question and without worrying about the outcome.
The Four Agreements by Don Miguel Ruiz
- Be impeccable with your word.
- Don'...

EP25: ADD and Anxiety in the Youth an Interview with Katie Tolley
Alexa Z Meditates - Your Life, But Better
03/02/20 • 30 min
In today's episode, we will be discussing a very important topic that is near and dear to me, Attention Deficit Disorder (ADD), and anxiety in our youth. I am lucky enough to have Katie Tolley back on the show. Katie was part of Episode 19: What is Integrative Health? Katie Tolley is part of the team at Turning Point Health Center, which has offices in Annapolis and Columbia, Maryland. She also runs a health and wellness consulting business, KT Consulting. Katie is a Pediatric Nurse Practitioner and child and adolescent mental health specialist. What makes this all even more amazing is that she started learning much more about nutrition and integrative medicine just before her son was diagnosed with ADHD at the age of eight. Get ready for a fascinating and informative discussion with Katie!
Hey there! Welcome to the Alexa Z show! I am so excited to have Katie here today! The topic today is ADD, anxiety in the youth. I am excited but also a little anxious to discuss this topic because my youth was filled with anxiety. Also, many of my clients have children who also suffer from anxiety.
Alexa: Can you explain the difference between ADD and ADHD?
Katie: This topic is so widely talked about, but it is still very misunderstood. I shared an article with some friends yesterday about the aspects of ADD and ADHD and how it affects children. Every day there is another question or another topic that relates to ADD and ADHD in children.
So, to answer your question, on ADD, ADHD, and anxiety, how are they the same and how are they different.
ADD- Attention Deficit Disorder.
ADHD- Attention Deficit Hyper-activity Disorder
Diagnostically, we refer to all as ADHD with or without hyperactivity. The difference can be as simple as whether the child displays hyperactivity or not. When we do not see the outward hyperactivity (fidgeting, doodling, inability to sit still), the child is suppressing/internalizing the hyperactivity. Also, outward hyperactivity can turn into inward anxiety.
Alexa: Even if somebody had ADHD, it doesn't matter. The most important thing is that we are discussing ADD today. So, there are anxieties that are not ADD.
Katie: Absolutely! The everyday life of a modern-day teen can cause anxiety. There is a lot of pressure to get good grades, perform well in sports, perform in extra-curricular activities, get into college, and sometimes to have a job. All of the pressures cause these kids a lot of worries. Screen-time, diet, and sleep also play a huge role in anxiety in our youth. Often, anxiety is misdiagnosed as ADD.
Alexa: As a parent, how do you know that something is going on with your child? How can parents identify there is something serious going on versus regular daily stresses?
Katie: Some kids do just put pressure on themselves. It is normal for a three-year-old not to pay attention and to have difficulty focusing. When the inability to focus or pay attention interferes with daily living, such as the ability to learn, the ability to nourish themselves, the ability to get ready to do an activity, sports, or church, that is when it becomes a serious issue. The symptoms such as fidgeting, inability to focus, or distractability become interferences in the accomplishment of being a successful human being; this is when we enter the diagnostic level.
Alexa: What is the root cause of ADD and anxiety? Where does it come from?
Katie: Do we all have a little bit of ADHD? I say absolutely. Let's use a scale of 1 to 10 to determine our levels of ADHD. Many of us walk around the world at the level of 2 or 3 simply because of screens, jobs, and schedules; it is easy to be distracted because our minds are thinking of multiple things at once. Multitasking is a perfect example of ADHD. You try to go from one thing to another, but you get distracted. Multitasking can be a little difficult.
Alexa: For more on this, listen to my podcast episode on multitasking.
Katie: The root cause can be the inflammatory process
- inflammation,
- systemic inflammation,
- Inflammation from:
- different environmental sources,
- inflammation caused by
- food,
- pathogens,
- toxins,
- metals,
- chemicals.
When the inflammation affects the brain, it is called neuroinflammation. When we see symptoms similar to ADHD, anxiety, ADD, we sometimes wonder if it is ADHD, anxiety, ADD, or are these symptoms telling us about something else.
Alexa: What are some components of inflammation? From the standpoint of ADD, what kind of inflammation are we talking about?
Katie: Inflammation in the brain can surface as
- hard to concentrate
- focused attention
- memory issues
It is vital to address neuro-inflammation in our youth because it will lead to disease processes as the...

Trailer - I'm Back with a New Season One
Alexa Z Meditates - Your Life, But Better
03/17/22 • 3 min
Everyday I try and figure out how on earth a person could get through a day without meditating.? I know I couldn't. Well of course I could but why would I do that? I need a rested body and mind and a nervous system ready to hold up to what ever is thrown at it and there is a lot. It's a never ending battle. I am 100% certain if I can meditate anyone can but hey you're not me right? You have your own stuff going on. You are extremely unique. However, after a decade or so of teaching, you might be surprised but I hear a lot of the same stories. We are often more similar than you might care to believe. This podcast will be my constant effort to throw meditative spaghetti at you and see what sticks. It just takes one noodle to fill you up.
Listen to some stories, reminders, motivations, facts and skills. Maybe some handholding or instructive baby steps. What ever it is, I will try to lead you down a path where it's your life, but better.
Some shows talk about meditation and then you experience it at the end. I haven't found that works for me or my students so I'm going head first into a new routine. Listen to this podcast when ever you want. Day or night, running or sitting, no rules. Then when you are ready, I will give you a way to start experiencing the effects of meditation. In the long run, I refuse to let you be all talk, I want to see action that moves you down the right path. The path that you intentionally set for yourself. No need to wait. Let's dive in. Go big or go home.
Tune in to the first season of getting started down the road to peace. Each season will last about a month will a consistent theme. We will build this castle one beautiful stone at a time.
Let's be victorious together.

EP:32 Making Courageous Decisions and Feeling Strong About it
Alexa Z Meditates - Your Life, But Better
08/06/20 • 10 min
SUMMARY
This episode of The Alexa Z Show discusses the relationship of courageous decisions and meditation. Alexa begins by acknowledging the rapid changes everyone is dealing with and how to show up with the clearest mind to take action.
She also shares her own thoughts about selfishness and giving up and her determination to make the best decisions that affect herself, her business, and all the people whose lives she touches. Alexa also discusses how the stillness of meditation provides the clarity you need to make sincere and courageous decisions.
QUOTES
00:43 "Any change can be scary. But with the help of a clear head and an open heart, meditation can help you unlock the courage to do just about anything."
02:08 "If you're not healthy, clear, and in touch with your inner self, then the quality of your actions is definitely going to suffer."
03:13 "Quality is never an accident. It is always the result of high intention, sincere effort, intelligent direction, and skillful execution. It represents the wise choice of many alternatives." - WillIam A. Foster
06:43 "If you can take explicit action, or at least hope your action is explicit, then whatever the consequences are—good, bad, or indifferent—you can deal with it."
08:01 "You sit and be quiet. The insight will be more insightful and that piece of your body that you are giving restful time and peace, it will give you also that clear, peaceful mind and the courage to make sincere, clear, and intelligent decisions."
HIGHLIGHTS
01:34 Dealing with change & showing up the best you can be
05:38 Doing what's best for you & the dealing with the guilt that comes with it
07:06 Taking care of yourself first
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RESOURCES

EP 23: Three Things to Make Meditation a Slam Dunk
Alexa Z Meditates - Your Life, But Better
02/16/20 • 19 min
In today's episode, I am going to discuss three things to make your meditation a slam dunk. By slam dunk I mean a practice that is simple, effective and best of all YOU WILL STICK TO IT! There are many methods, brands and apps, and apps for your apps, but today let's get back to the basics. Let's get back to the why and the how and get your practice on the tracks headed to the destination of your choice. You can study until you are old and gray, but the practice does not work unless you practice! Meditation is a training, and after years of teaching and watching students stop and start, get excited and sometimes frustrated, I think I have found the secret sauce to success.
Whether you are just starting out, you keep starting and stopping or have started but don't feel like the results are robust enough to keep you coming back, well hold on. I will layout a simple plan that will help you to that magical destination. One where you can find peace clarity, compassion, courage, and your inner badass.
Now get ready, hit subscribe, smile, get a beverage, and I will right back. You don't want to miss this.
Hey There, Alexa Z here with my favorite three things that can make your meditation practice a slam dunk.
First, my suggestion is for you to listen to this podcast until the end; no note-taking necessary. Please hear me out, listen and, more importantly, feel what I am trying to get at. In the end, I will give you a link where you can print out a few fun things to use to make these three elements of my secret sauce all your own.
When I first began to teach meditation formally, I always remembered my teacher Sarah McLean saying all you need to meditate are three things: a desire, a focus, and a nonjudgmental attitude. This made sense to me and I have repeated it at least 10,000 times over the years. However, of late, I have found a way to expand on all three of these. Right from the get-go, to help make your practice very personal because you are unique and your needs are individual. One size does not fit all.
In my first one on one session with a client, we go through the following exercise, and it tends to shed light on why the person wanted to learn to meditate, to begin with. I also help map out how on earth this practice is going to fit into their life efficiently and effectively. And most importantly, add an extra dose of accountability.
Let's Dive In
NUMBER ONE: Why Are You Meditating?
Desire: Before you take on something new most likely you have a desire, even if that desire was nudged on from someone like perhaps your doctor telling you have to lower your blood pressure. Or maybe the urge came from a place deep within like the desire to have less stress and more peace in your life. Or possibly to improve something like memory, your sleep, focus, or creativity. Or maybe to change a habit like quitting smoking or alcohol or improving your diet. This is where I get people to dive deeper.
The best way I can do this is through my own example:
- Panic attacks - I had them and I needed them to stop!
If I really had someone walk me through this, which later came through a lot of soul searching and a lot of counseling, I would have discovered
- Low self-esteem
- Poor body image
- Fears (financial, abandonment)
What are all of the reasons you want to meditate? If it is just one, I ask you to dig a little deeper. In my freebie at the end, you will be given a one-page worksheet to get you to develop the full story. I want you to tuck that completed page away and pull it out every time you think you don't want to practice or when you are wondering if anything is starting to shift. It is all connected!
NUMBER TWO: Start Simple and Stick to It!
Focus – As I said when I opened the show, you can learn many methods of meditation, mainly a type of focused concentration (think zooming in) or open awareness (wide-angle lens). The second type should come after the first type, a bit more advanced and there is no prize if you go to open awareness first. You don't go to hot, challenging yoga vinyasa flow level three if you have learned the basics first. Well you can but you will become frustrated and most likely will hurt yourself.
With that being said, I am going to make a recommendation. Start with body and breath awareness and do it every day for a bit. It is incredibly useful and how relaxing does it sound to know that you can sit down without having to make a decision on what to try today. It was like when I decided to wear jeans and white button-downs every day. It was as though life gave me a giant gift, mainly of time. And thankfully, I own 9 white button-downs. Back to Meditation. Body and breath awareness. I have people still doing this simple but profound practice year after year.
To help you start or get back on track, I will give you a 10-minute bo...

EP21: Are You Good at Multitasking? No, you are not, nor should you be!
Alexa Z Meditates - Your Life, But Better
02/03/20 • 11 min
In today's episode, we are going to shed some light on multitasking. You might be tired of hearing about multitasking, and monotasking is getting a little blase. If you are like me, repetition is necessary. I wear the badge of honor when it comes to multitasking.
In the past 30 years, any interview I had, when asked what my three top skills were, multitasking was always one of them. As I get older, I still think that I do well when it comes to multitasking. However, I see I don't get as much done as I used to.
Often there are distractions, mind-wandering, and more often than not, my top three tasks on my to-do list were not completed. I now know that those top three are the three that move the needle. I must prioritize my top three tasks. Multitasking is a thing of the past. The new cool kids, slow down, get more done, are more accurate, down goes the stress, and up goes the productivity.
Does it sound like you need a dose of that? Or, do you believe you are one of the chosen ones and are a great multitasker? Stay tuned! Multitasking is not fun. Most of us are endlessly and unsuccessfully trying to make the needle move.
Intro
Hey there! Alexa Z here! First, let me start off by saying if you are driving, walking, washing dishes, folding towels, and also listening to me, that's okay. You can do rote tasks in multiples. My motto is to keep it simple. Let's make this short and sweet, so you can go forth and get stuff done. Plus, facts are facts; you can't argue how the brain works.
When you are splitting your resources or your attention on multiple things, you start to slide down the slippery slope to inaccuracies. Multitasking isn't doing multiple things at the same time. It's content switching. The brain does not like to go forward to do one task; then, when you start another task, you have to put your brain in reverse. It may just be for a split second, put your mind in reverse, now forward to the next task. Back-up, go forward, back-up, go forward. This back and forth causes the brain to become exhausted, resulting in a 50% error rate, and it takes twice as long to complete a task.
Have you heard of the saying, "if you want something done, ask a busy person"? I do agree, but now I have reformated that thought. Asking a busy person is fine as long as they move slowly, not sloth-like but undistracted from task to task.
Our brain is never doing two things at the same time; the mind is merely switching back and forth. As you switch back in forth, there is a residue that is left, which causes your brain to be unclear. When have you multitask for an entire day and felt great? Your brain has a process. For example, you want ice cream. The anterior part of your brain sets that goal; the posterior part of the prefrontal brain helps the rest of you go to the freezer and get the ice cream. That might be a silly example, but imagine that your brain is going through that process with important tasks. Your brain is continually setting goals and processing how to get it done in multiple fashions.
We get such a high when checking things off of our to-do list. Let's use our electronic devices as an example. We have multiple tabs opened, email, instant messenger, and we are working on a task. We don't have a plan. If you are on vacation and have some work you have to address, most likely, you create a plan to make sure that you still spend time and are present with your family while taking care of responsibility for your job. You might set a specific time to check your emails once a day so that you are not distracted while doing activities with your family. When you set a particular time to check on your emails, you can focus and get through them much more quickly than if you had been checking your email throughout the day. When you always check your email, your mind wanders, and you end up on Instagram, Facebook, etc. Your mind is wandering 47% of the time, switching tasks constantly, and you wonder why you are not getting any task completed. It has been said that you forget 1 out of 3 tasks.
Have you ever learned to juggle? It is very challenging. Juggling is a lot like mindfulness. As you switch and grab the different objects, you must concentrate on one object to catch and toss it before the next object comes. I want to learn to juggle as it is an excellent mindfulness practice.
What is effected by multitasking? Everything! Multitasking decreases accuracy, crushes your creative thinking, you become anxious, it hurts short-term memory, and time is lost.
Exercise: Time yourself
- Write, "I can multitask."
- Stop
- Write, "1, 2, 3, 4, 5, 6, 7, 8, 9, 10, 11, 12, 13."
- Stop
- Write both "I can multitask" and "1, 2, 3, 4, 5, 6, 7, 8, 9, 10, 11, 12, 13." together but go back and forth from "I can multitask" and the number sequence for each character. For example, write "I" in one line,...

Ep0: Trailer Meditation Motivation
Alexa Z Meditates - Your Life, But Better
09/13/19 • 2 min
Have you tried to get hooked on meditation, or daily habits that bring you peace while living in a stressed out world but it never quite took?
Imagine if you had clarity, not confusion.
Imagine if the clutter in your mind was swept aside to reveal your true brilliance.
Imagine you could make effortless decisions throughout your day.
Imagine finding less on your to-do list and more time to do the things you love with the people you love.
Imagine a good night’s sleep, waking up feeling grounded, peaceful with tons of energy to take on the day.
Imagine listing to this short podcast and not thinking “you are full of crap.”
You don’t need to imagine any of this…it does exist.
The best part is all you need to do is tune in every Monday for some Meditation Motivation.
I promise it’s not hard, it’s not weird, and it’s even fun with a bit of funny.
All the cool people are doing it so let me lead you down the path to cool and calm.
You really can sit still, not obsess over thoughts, not feel like imploding or wasting valuable time.
Join me for real-life discussions on meditation and living a mindful life. Real, modern-day living where even without rainbows and unicorns, you can still live a spectacular life. What are you waiting for?
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FAQ
How many episodes does Alexa Z Meditates - Your Life, But Better have?
Alexa Z Meditates - Your Life, But Better currently has 41 episodes available.
What topics does Alexa Z Meditates - Your Life, But Better cover?
The podcast is about Meditation, Health & Fitness, Stress, Parenting, Sleep, Management, Manifesting, Entrepreneur, Mental Health, How To, Mentalhealth, Moms, Podcasts, Education, Relationships, Communication and Mindfulness.
What is the most popular episode on Alexa Z Meditates - Your Life, But Better?
The episode title 'EP31 Stop Latching on to that Useless Story You Created and Get Back to Life' is the most popular.
What is the average episode length on Alexa Z Meditates - Your Life, But Better?
The average episode length on Alexa Z Meditates - Your Life, But Better is 18 minutes.
How often are episodes of Alexa Z Meditates - Your Life, But Better released?
Episodes of Alexa Z Meditates - Your Life, But Better are typically released every 7 days.
When was the first episode of Alexa Z Meditates - Your Life, But Better?
The first episode of Alexa Z Meditates - Your Life, But Better was released on Sep 13, 2019.
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