by Jennifer Blue | Feb 28, 2020
Hello MBA Community,
This year at Mind Body Align we are embarking on an exploration into mindfulness and wholehearted living. We began the year by offering some tools for you to use in order to assess where you are at this moment. (see Annamarie’s wheel of wellbeing) Our intention is that each month we shed light on each area of whole living through our blog posts, podcasts, playlists, and even the resources that we curate for you in our retail shop. We kicked off the March topic with Coffee Talk guest host, Cindy Biggs. As an accomplished leadership and executive coach, we knew that she would be the ideal person to talk with us about this month’s topic, perfectionism. Be sure to keep an eye out for Cindy’s blog post called Perfectionism Rewired. It will be in your inbox next week.
So why are we talking about perfectionism if our year is focused on whole living? Why not just dive into one of the areas on the wheel of wellbeing? Sometimes we need to start with the obstacles. If we begin with them we can open up a dialog to find strategies and solutions. Perfectionism seems to keep coming up when we talk about issues facing our Mind Body Align community. The response to the LunchWISE Wednesday event last month, when we tackled the topic of Imposter Syndrome, truly struck a chord. I have never received so many emails after an event. The idea of being perfect can be a huge stumbling block when it comes to living a life that is fully engaged. For many, trying to be perfect is a way to avoid the fear of failure and, just to be clear, we are talking about perfectionism as opposed to setting standards or striving for excellence.
Back in October 2018 our guest blogger, Kym Lamb wrote, “I’ve found that Bravery Over Perfection comes when you are willing to inspect your strengths and weaknesses. It’s the willingness to question what you believe and why consistently…Bravery emerges when we embrace failure as taking that one daring step past fear and it’s when we recognize that excellence comes not in being flawless, but fearless.”
I love this! “Taking that ONE DARING STEP past the fear.
So how do we use and apply the practice of mindfulness when it comes to silencing our inner critic?
Begin with awareness.
Notice and pay attention to the words and tones that you use with yourself. The voice in our head can work to keep us safe but there are times when we need to simply recognize it and release it especially when it is telling us things that are negative or untrue. Would you speak to a friend the way that you speak to yourself?
Notice what is happening.
When we recognize that the voice in our head (our inner critic) is at work or we realize that we have set a standard that is beyond realistic, Mind Body Align founder, Annamarie Fernyak, says you should ask yourself the question, what’s happening now? What do I see, hear, taste, touch, and smell? What thoughts, physical sensations, and emotions are present? What do I “sense” or intuit is happening in the world around me?
Move into the present moment.
Once we have done a check-in with our heart, mind, and physical sensations we can begin to release judgments and embrace curiosity. Our thoughts pass by us like clouds in the sky. We observe them rolling past without becoming attached or engaging them.
Develop a practice.
Meditation is a great tool for learning to live mindfully. Like most things worth pursuing, it takes practice and training. Mediation can be done in the amount of time it takes to brush your teeth but it does require regularity. It’s a workout for your brain and the benefits of setting aside the time are so worth it. You would never expect to go running once and then sign up for a marathon expecting to complete it. Mindfulness meditation works in the same way. You’ve got to train the brain.
Find Support.
Surround yourself with people and things that support your commitment to living fully. It is essential to your success. Be aware of who you are spending time with, what you are reading, watching or listening to, and curate those things with intention.
As we move through the month of March and adjust our clocks internally and externally for Spring, our team at Mind Body Align invites you to join us with curiosity, self-compassion, and mindfulness as we explore perfectionism. We look forward to connecting with you at one of our classes, events or conversations on social media.
Sending you joy!
Jen
P.S. Be sure to keep an eye on your inbox for fresh new content to keep you inspired.
Jennifer Blue is the Operations Director for Mind Body Align having joined the team in August of 2017. She studied political science at Otterbein College and the University of Louisville. She returned to Mansfield in 2005 and is excited to be a part of the positive changes occuring in our community.
by Mary Kennard | Feb 12, 2020
“Self-love is about being more committed to your happiness than to your suffering in every single moment.”- Nitika Chopra
We all know that love is the main topic of discussion in February. Everywhere we turn we see hearts, candy, and cards reminding us to honor our loved ones with a token of appreciation, which is a lovely sentiment. While you’re contemplating the perfect way to tell someone else how much you care, don’t forget to tune into your own heart. Here are a few ways you can carve out moments of love for yourself:
Wake with a grateful heart.
Before your feet even touch the floor, take a moment to acknowledge what you are grateful for such as your health, your bed, etc.
Start your morning with an affirmation.
When sipping your coffee or washing your face try saying to yourself something like, “I am loved,” or ” Today I am capable of so much.”
Nourish your mind + body.
At lunchtime, fill up your water bottle and put on your favorite calming playlist or podcast. Take this moment to recharge and center yourself.
Looking for more opportunities to practice self-love?
Check out our podcast, Second Sip, which is a continuation of our wise-women conversations at MBA.
You may also enjoy our Girls Night In events. 
Mary Kennard is the Creative Director at Mind Body Align. Mary is a native Richland County resident and currently lives in Mansfield with her husband, Blake, and their two sons, Griffin and Phoenix. Mary loves coffee, reading about crystals, and discovering new music. You can follow her family adventures on Instagram at @MaryCabKennard or get fashion + makeup tips from her by following @OhioStyleVibe
by Mary Kennard | Feb 7, 2020
According to Dr. Gary Chapman, we all have a “love tank” inside of us. When the love tank is full, we feel connected, supported, and secure. When the love tank is empty, we feel disconnected, alone, and insecure. But how do you fill someone else’s love tank? You learn what their love language is and you use it to communicate how much they mean to you. It’s equally important that you understand your own love language. This way, you will know how to communicate to your loved ones what it is that you need to feel appreciated and secure.
But what if their language is different from yours? Or perhaps you don’t exactly know what to do with the information? These concerns can create unnecessary stress when it comes time to acknowledge them with a gift or expression of love. No one needs MORE stress in their life. That’s why we’ve used the 5 Love Languages to curate a gift guide that is intentional and reflects each of the languages uniquely.
Words of Affirmation
People with this as their top love language need words to help them feel loved. Choose gifts that make statements and show that you recognize an important aspect of them.
Gift Ideas:
ThoughtFull Pop-Open Cards- Each of these themed boxes come with 30 unique quotes. Stash them throughout their belongings to create a fun and unexpected surprise. Popping open the card is super satisfying and their small size makes them perfect to carry in your pocket or bag.
Write Now Journals- These journals have beautiful and inspirational quotes on the cover and throughout the pages. A lover of words will surely appreciate the ability to keep their own words close by while being inspired by iconic quotes and poems.
Physical Touch
The Touch love language is about the physical sensation that comes from a meaningful connection. Pick textural gifts that evoke a strong touch memory of you.
Gift Ideas:
Shawls/ Wraps/Blankets/Pillows- The key here is to find items that have a distinct texture and relate to something they already love. If they love to read in their favorite chair, perhaps a cozy shawl or wrap would be nice. If they love to Netflix and relax – a breathable blanket with some weight can help them unwind, if they’ve recently experienced a significant transition in their life, a weighted heart pillow can provide comfort in times of need.
Sacred Heart Stones – These little trinkets are perfect for a pocket and can easily be retrieved and rubbed with their thumb when they miss you or need to feel comforted.
Quality Time
QT people need you to make time for them. Gift them items that come with a follow-up event or date.
Gift Ideas:
Yoga/meditation supplies + classes: a new yoga mat or bag, perhaps an eye pillow. Commit to attending a class with them by purchasing a class pass in advance.
Books + discussion- Books are great for self-care but you can show your loved ones that you care by reading the same book and making time for discussion. Think about books that reflect their interests or will strengthen your relationship: The Mindful Couple, Awakened Relating, or The Untethered Soul.
Acts of Service
Acts of Service speakers feel loved when you do something nice for them that makes their life easier or better. Think about gifts that will enhance their goals or free up their schedule so that they can pursue the things they really enjoy.
Gift ideas:
Wellness Kits: Has your loved one been sick? Are they hoping to get healthy in the new year? Gift them a hand-curated wellness kit, complete with bath bombs, handmade soaps, reusable water bottles, wellness patches, etc.
Prompted Journaling- Journaling is incredibly rewarding but busy people may find it to be a chore. Help them reap the benefits of journaling by gifting them a prompted journal such as Calm the Chaos, I am here now, or 52 Weeks of Gratitude.
Receiving Gifts
This language may seem like the easiest one but in fact, can be the most stressful. Gifters are usually excellent at gifting meaningful items to their loved ones so you may feel pressure to make the same kind of effort. The key here is to take note of what brings them joy. Big or small, a meaningful gift will go a long way with this love language.
Gift Ideas:
Unique Finds: trendsetters love a unique find. Think jewelry with a story such as a Mala prayer necklace or a stone bracelet charged in a Sedona energy vortex.
Conscious Living- Think about items that do good in the world: reusable paper towels, glass water bottles, or fair-trade items such as bags and rugs.
Holistic and Mindful Living: gift items that will help them with their practice such as a singing bowl, meditation chime, or a crystal grid.
Take the FREE Love Language Quiz here.
All of the above-mentioned gift ideas can be found at the Butterfly House retail shop. Visit us on Tu-Friday from 10 am – 5 pm or email mary@mindbodyalign.com to have a custom gift package put together for you.
Upcoming Event
Girls Night In:
The Power of Self-Compassion
February 28th
Mary Kennard is the Creative Director at Mind Body Align. Mary is a native Richland County resident and currently lives in Mansfield with her husband, Blake, and their two sons, Griffin and Phoenix. Mary loves coffee, reading about crystals, and discovering new music. You can follow her family adventures on Instagram at @MaryCabKennard or get fashion + makeup tips from her by following @OhioStyleVibe
by Mary Kennard | Dec 13, 2019
With the hustle and bustle that surround us this time of year, it can feel exhausting to try to cut through the noise and find a moment of calm for ourselves. I love
this post by Lysianne Unruh that asks 5 simple questions meant to help you focus on what matters most during the holidays.
Click here to read Lysianne’s original post and put her wise words to use in the coming weeks.
Mary Kennard is the Creative Director at Mind Body Align. Mary is a native Richland County resident and currently lives in Mansfield with her husband, Blake, and their two sons, Griffin and Phoenix. Mary loves coffee, reading about crystals, and discovering new music. You can follow her family adventures on Instagram at @MaryCabKennard or get fashion + makeup tips from her by following @OhioStyleVibe
by Jennifer Blue | Nov 27, 2019
Each week our team at Mind Body Align gathers on Tuesday afternoons for a brief group mindfulness meditation. It’s a chance to connect not just as colleagues but as humans “being”. This was my week to lead and I really felt pulled toward this fabulous meditation from Jack Kornfield as our monthly topic of gratitude was coming to a close plus we are all about to celebrate Thanksgiving.
I love the way it reminds us to begin our gratitude meditation by recognizing the way we feel and how we have cared for ourselves, then we express gratitude for all things and finally we move to express gratitude for others and wish them joy.
We were so moved by the words that we began our Coffee Talk with the meditation and now we want for you to be able to access it throughout the holiday season and beyond.
Meditation on Gratitude and Joy by Jack Kornfield
Let yourself sit quietly and at ease. Allow your body to be relaxed and open, your breath natural, your heart easy. Begin the practice of gratitude by feeling how year after year you have cared for your own life. Now let yourself begin to acknowledge all that has supported you in this care:
With gratitude I remember the people, animals, plants, insects, creatures of the sky and sea, air and water, fire and earth, all whose joyful exertion blesses my life every day.
With gratitude I remember the care and labor of a thousand generations of elders and ancestors who came before me.
I offer my gratitude for the safety and well-being I have been given.
I offer my gratitude for the blessing of this earth I have been given.
I offer my gratitude for the measure of health I have been given.
I offer my gratitude for the family and friends I have been given.
I offer my gratitude for the community I have been given.
I offer my gratitude for the teachings and lessons I have been given.
I offer my gratitude for the life I have been given.
Just as we are grateful for our blessings, so we can be grateful for the blessings of others.
Continue to breathe gently. Bring to mind someone you care about, someone it is easy to rejoice for. Picture them and feel the natural joy you have for their well-being, for their happiness and success. With each breath, offer them your grateful, heartfelt wishes:
May you be joyful.
May your happiness increase.
May you not be separated from great happiness.
May your good fortune and the causes for your joy and happiness increase.
Sense the sympathetic joy and caring in each phrase. When you feel some degree of natural gratitude for the happiness of this loved one, extend this practice to another person you care about. Recite the same simple phrases that express your heart’s intention.
Then gradually open the meditation to include neutral people, difficult people, and even enemies until you extend sympathetic joy to all beings everywhere, young and old, near and far.
Practice dwelling in joy until the deliberate effort of practice drops away and the intentions of joy blend into the natural joy of your own wise heart.
You can read the original post on Jack Kornfield’s website here
Jennifer Blue is the Operations Director for Mind Body Align having joined the team in August of 2017. She studied political science at Otterbein College and the University of Louisville. She returned to Mansfield in 2005 and is excited to be a part of the positive changes occuring in our community.
by Cassie Brumfield | Nov 15, 2019
We all know that Gratitude is something that we “should” practice in order to live a happier life. But, why? What happens in the body and mind when we practice gratitude and the act of being grateful?
I’ve realized a lot of “being grateful” comes from being without. It might sound like a cliché question, but do you truly know what you have until it’s gone? Once you miss something and realize its importance in your life, you become grateful for it. That feeling of gratitude helps to ground you, especially when you are always moving on with your busy life.
A personal example of gratitude in my life is our first pregnancy. After 15 weeks of being pregnant, my husband and I found out we miscarried. I remember gratitude was not even a word in my vocabulary. I went to the extreme of not being grateful for a thing: focusing on only the negative. This, not surprisingly, made my life more negative than before. I was envious of all the women I saw just being happy. What I realized was that my focus was only on myself. Our miscarriage did not just happen to me, it happened to our family. The situation affected everyone. When I took a step back and became grateful for my life, and everything I have- my relationships with my husband, family, and friends- it helped to strengthen all of my positive emotions. My body and mind became more open to all that I have in my life to be grateful for.
Something I learned after this was that both positivity and negativity feed off each other. In every situation, you choose the energy you put into the world. For example, once I started not being consumed with the negativity in my life, the storm blew away. After the storm, we were blessed with our rainbow baby, a boy we named Asher. Keeping in mind for every negative there is a positive, you just have to open your mind and be grateful for what you have. Don’t wait until you are without those precious things to recognize their importance to you.
Here are 3 ways to be more grateful and have gratitude in your everyday life:
- Start with being present.
- Make the time to be grateful – This might sound like the easiest, but when and how much time do you actually take to do this?
- Be social about your joy and sharing those moments!
Cassie Brumfield is the Trust and Marketing Development Associate at Richland Bank’s Investment and Trust Group. Cassie is proudly involved with the Richland Area Chamber of Commerce, Richland Young Professionals, Altrusa, and The Connections Fund. She and her husband, Zach, have a beautiful ten-month-old baby boy and they reside in Mansfield.
