Bite-Sized Mindfulness Podcast

Helllooooo Lovelies, Today I discuss attribution styles; what they are, what the factors of each style are, how they can impact our mood and what to look for within our own lives and ways to reflect on what our own attribution style is. I loved today's episode because it was such a nice way to realize the impact of how we react to the events that happen in our own lives. We know the benefit of thinking more positively but reacting positively seems to take on a few other different factors. When things happen are you more optimistic or pessimistic... depending on your answer, how is it impacting you and your happiness?  Unsure of where you land, maybe you feel like you are a bit of both? You'll discover some great examples of attribution styles so you can better understand how they might arise in your own life. If you found value in what you heard in this episode then the best way to support my podcast is to click ‘Subscribe’ on Apple Podcasts or ‘Follow’ on your Spotify app, and tell everyone on your block! Also, If you would like me to cover and talk about something in particular, please send me a message through to my Instagram @lindaquijano I'd love to hear from you! https://www.instagram.com/lindaquijano/ Bite-Sized Mindfulness where each episode is short and sweet, easy to digest and leaves you satisfied, yet thinking. Love you lots beautiful people! Linda x

Hello Lovelies, I'm excited about this episode because I think it's one we can all listen to as a gentle reminder to give people the benefit of the doubt.  I’ve been practicing this for a while and I’m a lot more open minded than I used to be but it can still be easy to fall into those old thought patterns.  Consciously giving people the benefit of the doubt is easier said than done in the moment. However, each time I do give someone the benefit of the doubt, not only do they benefit but I do too. Because, I’m not over thinking about the situation, what just happened and why it happened, and questioning why someone was acting a certain way. I want to stress that giving people the benefit of the doubt is not about making excuses for people or allowing them to get away with things they shouldn’t, rather it’s about not automatically jumping to a negative conclusion as to why someone has done something or been a certain way to you. This episode has a great takeaway message because it’s believed that people who view the behaviors of others in a positive light are happier. And who doesn't want that? The research journal referenced and mention during this episode is: https://link.springer.com/article/10.1007/s10902-020-00224-w If you found value in what you heard in this episode then the best way to support my podcast is to click ‘Subscribe’ on Apple Podcasts or ‘Follow’ on your Spotify app, and tell everyone on your block! Also, If you would like me to cover and talk about something in particular, please send me a message through to my Instagram @lindaquijano I'd love to hear from you! https://www.instagram.com/lindaquijano/ Bite-Sized Mindfulness where each episode is short and sweet, easy to digest and leaves you satisfied, yet thinking. Love you lots, you beautiful people! Linda x

Hello Lovelies, After a hard week, with a lot of heavy thoughts, it can feel really hard to shake and we can carry that around with us. Into our work places, with our friends and family, our kids. It can be hard to let go because it’s a helpless feeling, decisions out of our control. A reminder to continue to look after yourself. Healed people heal people.  How you speak to yourself matters more than ever (it always matters) in times like these. Your words matter. More than you know but I really want to remind you of the conversation you're having with yourself. Oft it’s an important one. Don’t ignore how you speak to yourself. I take you through a beautiful affirmation practice to finish. You are strong. Inhale peace and exhale negativity.  PSA: the edit was a little off with the music starting apologies.  Please let me know your thoughts of this episode by visiting me at @lindaquijano on Instagram. I'd also love to hear from you. Thank you for being here. I create these episodes for YOU! Bite-Sized Mindfulness where each episode is short and sweet, easy to digest and leaves you satisfied, yet thinking. Lots of LUV! Linda x

This episode is a riff and I really went on a bit of a journey but I think the idea is there. To trust yourself. Trust that you know what will feel good and right and that it will show up when you are being your most authentic self. Come home to yourself and remember that you are so loved. If you are listening to this episode then it was meant for you and I hope you feel less alone from listening.  Please let me know your thoughts of this episode by visiting me at @lindaquijano on Instagram. I'd also love to hear from you. Thank you for being here. I am so so grateful! Bite-Sized Mindfulness where each episode is short and sweet, easy to digest and leaves you satisfied, yet thinking. Lots of LUV! Linda x

Hi Lovelies, Today I discuss the importance of moving your body in a different intensity. I ramble because I recorded this straight of the back of a run and the energy was high however the message was that it’s just one small shift. Especially important if you are someone who works at a desk or you’ve been driving a lot or even if you’ve been in one area for the day, for example if you work in a classroom or clothing store. Moving your body in a way that contrasts to that will make you feel incredible. Adding intensity into your life is a guaranteed way to feel more alive. It doesn’t have to be cross fit or heavy weight lifting, there's so many ways to add intensity into our movement, it can start as a small shift. Give it a listen and I feel a few more episodes on this topic coming ;)  Also, apologies for the aggressive F bomb during, I got passionate haha. Please let me know your thoughts of this episode by visiting me at @lindaquijano on Instagram. At the end I put a call out to let me know what are ways you move your body and whats you're favourite way to move your body. So you can let me know by sending me a message OR even better tag my while your moving your body!  Thank you for being here. I am so so grateful to be in your ears! Bite-Sized Mindfulness where each episode is short and sweet, easy to digest and leaves you satisfied, yet thinking. Lots of love, Linda x

Hello Beautiful Humans!  Today I have a walking meditation for you to use as part of you meditation practice. Over the last few months my mental health has been something I have been struggling with, a combination of things and going for walks is the thing I always turn to to help calm for anxious mind. Although going for walks outdoors has been difficult when its freezing and snowy, (I've hit the treadmill instead). It's now GORGEOUS and during April and May I have been getting outdoors every day to walk, time just for me.  A time to ground, connect and center myself. It is the number one thing I do for my mental health. I love carving out this time in my day to get outdoors and walk. I feel the benefits instantly and I hope you enjoy this meditation I created just for YOU! So, if possible practice this meditation outdoors, where you can walk freely and not think about any physical hazards. If this isn't possible, you can do this practice by walking around the perimeter of a room or back and forth in a room.  We begin this practice by setting an intention to allow your experiences to arise without placing any judgment on what your body notices. This is a practice of observing what the present moment is offering. This is a practice of noticing. This is a practice of acceptance. Please let me know your thoughts of this meditation by visiting me at @lindaquijano on Instagram. I'd also love to hear if you find walking as grounding as me? What else do you do to help ease your chattering mind? Thank you for being here. I am so so grateful! Bite-Sized Mindfulness where each episode is short and sweet, easy to digest and leaves you satisfied, yet thinking. Lots of LUV! Linda x

Welcome back to a brand new episode of Bite-Sized Mindfulness Podcast. It’s a brand new year and I thought what better way to start 2022 than with a beautiful love centred meditation. My new year's gift to you, a way to invite and cultivate the feeling and emotion of love. The love that lives within you and that you can access whenever you need. I truly hope you find some value in this meditation and that it is a reminder of how beautiful, remarkable and special you are. You are deserving of all the love and I am sending you love to wherever you are. With all my heart I hope you enjoy this first episode of 2022, I enjoyed creating it and if you did then please like, share and subscribe as it helps me get into more ears! Bite-Sized Mindfulness where each episode is short and sweet, easy to digest and leaves you satisfied, yet thinking. Love you beautiful humans, Linda x

Hellloo Everyone!!! (or should I say 'Evening Everyone'?) It's time to let go of the day, releasing any tension or anxiety that you may have lingering, so that you can have the most restorative and restful sleep.  Journaling is such a healing practice when you allow it to be. This is something I have been doing for a little while now, journaling at night before bed, as it is an opportunity for me to unwind with no distractions. A space to reflect, let go and look forward.  I did record this during the day for obvious reasons and it will be released during the day but please revisit it when you are settling down for the night (I promise you it'll be worth it).  As always if you liked it, the best way to support my podcast is to click ‘Follow’ on your Spotify app, and share it with someone you think might like it aswell. As always, If you would like me to cover and talk about something in particular then please send me a message through to my Instagram @lindaquijano I'd love to hear from you! https://www.instagram.com/lindaquijano/ Bite-Sized Mindfulness where each episode is short and sweet, easy to digest and leaves you satisfied, yet thinking. Love you lots beautiful people, sleep well and be merry! Linda x

I'M BACK! Thanks for being so patient lovelies...wow I felt the love though while I was gone haha. I was only gone a few short weeks and I had lovely msgs popping into my inbox so thank you! I have a great episode for you all this week and it's for my fellow over-thinkers..four tips to slap that habit straight out of you!   REMEMBER: No one is thinking about you, as much as you are thinking about you (they're actually thinking about themselves) and if they don’t show up for you how you need that’s okay. No one's experiences of life are the same. Stay in your lane and keep shining like the star that you are! As always if you liked it, the best way to support my podcast is to click ‘Subscribe’ on Apple Podcasts or ‘Follow’ on your Spotify app, and share it with someone you think might like it aswell. As always, If you would like me to cover and talk about something in particular then please send me a message through to my Instagram @lindaquijano I'd love to hear from you! https://www.instagram.com/lindaquijano/ Bite-Sized Mindfulness where each episode is short and sweet, easy to digest and leaves you satisfied, yet thinking. Love you lots beautiful people, feeeels good to be home!  Linda x

Hey Beauties,Thanks for tuning in and for being such a wonderful loyal listener, it means the world to me. It's no secret we've all dealt with some unforeseen challenges over the last year. Personally this has been the most challenging and I share why in the episode. Now, of course this goes without saying that I appreciate that stress is a natural human response, it triggers the fight or flight response which is responsible for keeping us alert in case of danger.  Although all this stress and high levels of anxiety can take it's toll and after a while, our bodies and immune systems begin to pay the price of all that stress. That's why I personally thought it would be really nice to share a few of the healthy coping strategies that I've been using lately when I feel like stress is taking over.These strategies include but are not limited to* (listen for more detail):1.Focusing on what you’re eating2.Listening to a playlist of your favourite music3. Avoiding Coffee Or Alcohol4. Getting Into Nature & Move5. Regulating Sleep Habits6.Reaching Out For Support AKA Loved Ones7. Looking At What You Are Watching & Absorbing8. Keeping A Daily Gratitude JournalNumber eight is a recently new one that I am starting back up on, I love journaling I just tend to slip up and forget but I'm loving bringing it back so I invite you to start that one with me. I have a beautiful journal music playlist and I will link that here for you :)https://open.spotify.com/playlist/5H3Bp0nKT7aC339aHVSIJTPlease remember, when you are developing your healthy rituals and practices, choose things that resonate with YOU! Every single one of us is different, so what works for me might not work for you, choose what energizes you and fills you up the most. Enjoy!Liked it? The best way to support my podcast is to click ‘Subscribe’ on Apple Podcasts or ‘Follow’ on your Spotify app, and share it with someone you think might like it aswell. As always, If you would like me to cover and talk about something in particular then please send me a message through to my Instagram @lindaquijano I'd love to hear from you! https://www.instagram.com/lindaquijano/Bite-Sized Mindfulness where each episode is short and sweet, easy to digest and leaves you satisfied, yet thinking.Love you lots beautiful people!Linda x

Hi Beauty,Welcome back, Today I invite you to join me in a gorgeous morning affirmation practise. It can be done as you wake up, cleanse your face, brew your coffee or even during the commute to work. The more you use these affirmations in the morning, the more you will begin to see the shift in energy and positivity that you have throughout the day. Your words are POWERFUL! I encourage you to set yourself a little challenge and listen to these affirmations for 14 days in a row, let me know how you go!Liked it? The best way to support my podcast is to click ‘Subscribe’ on Apple Podcasts or ‘Follow’ on your Spotify app, and share it with someone you think might like it aswell. As always, If you would like me to cover and talk about something in particular then please send me a message through to my Instagram @lindaquijano I'd love to hear from you! https://www.instagram.com/lindaquijano/Bite-Sized Mindfulness where each episode is short and sweet, easy to digest and leaves you satisfied, yet thinking.Love you lots beautiful people!Linda x

Hey Lovelies,Welcome back for another weekly episode of BSM, I'm chuffed that you're hear listening and that I have found my way into your ears. In this episode I discuss habits and how and what you can do to change and mold them to suit your life. Habits can help our work, life, relationships and our health. Why is it important to have habits? Well there are positives and of course negatives to habits depending on what they are and how they make you feel. I discuss the four step process of each habit, and how to enhance that and then I give you some tips and tricks that will help a new habit stick. With a small amount of initial discipline, you can create a new habit that will eventually require little, to no, effort to maintain.For me, creating good healthy habits is all about creating the life I deserve, that you deserve. What we do, day in and day out that creates who we are, what do your habits say about you? I encourage you to listen to this episode and then make a list of the things you love, that light you up and then a list of things that don't. Act accordingly, you want to do more of the things that leave you feeling happy and healthy.Liked it? The best way to support my podcast is to click ‘Subscribe’ on Apple Podcasts or ‘Follow’ on your Spotify app, and share it with someone you think might like it aswell. As always, If you would like me to cover and talk about something in particular then please send me a message through to my Instagram @lindaquijano I'd love to hear from you! https://www.instagram.com/lindaquijano/Bite-Sized Mindfulness where each episode is short and sweet, easy to digest and leaves you satisfied, yet thinking.Love you lots beautiful people!Linda x

This is a ten minute body scan that will help you tune into your body, become more present and be mindful of how you are feeling within.  Practicing regular body scans, is a really effective way to become more mindful of how you are feeling, where are you holding tension? pain? stiffness? The purpose of this meditation is to tune in to your body and to reconnect with your body, your physical self. This is a time of no judgement and any sensations that you might be feeling, any thoughts that might come you feel them without judgement. Please let me know if you like this type of mediation. It can be particularly helpful after or during a busy day and all ages can find this practice beneficial. Thanks for tune into another episode of BSM. Linda!

Hey You Lovely Little Thing!!! Feeling a little overwhelmed? Stressed? Too in your head? Monkey-mind on over drive?Spend the next few minutes slowing your mind and body by connecting with your breath and focusing on what you are most thankful for, inviting gratitude into your day!If you found value in what you heard in this episode then the best way to support my podcast is to click ‘Subscribe’ on Apple Podcasts or ‘Follow’ on your Spotify app, and tell everyone on your block!Also, If you would like me to cover and talk about something in particular, please send me a message through to my Instagram @lindaquijano I'd love to hear from you! https://www.instagram.com/lindaquijano/Bite-Sized Mindfulness where each episode is short and sweet, easy to digest and leaves you satisfied, yet thinking.Love you lots, you beautiful people!Linda x

Hey Lovelies,Today I have a short meditation today, that will allow you to relax and rest for a few minutes and this can be done anytime and anywhere! Before we start I want you to thank yourself for gifting these next few minutes to your well-being. It’s important to remember that you are a priority and allowing yourself  even just a  few short moments of intentional reflection can have a really positive impact on the rest of your day. Use these next few minutes to come back to the center and set an intention for the rest of the day. Liked it? The best way to support my podcast is to click ‘Subscribe’ on Apple Podcasts or ‘Follow’ on your Spotify app, and share it with someone you think might like it aswell. As always, If you would like me to cover and talk about something in particular then please send me a message through to my Instagram @lindaquijano I'd love to hear from you! https://www.instagram.com/lindaquijano/Bite-Sized Mindfulness where each episode is short and sweet, easy to digest and leaves you satisfied, yet thinking.Love you lots beautiful people!Linda x

Hey Beautiful,Today I'm reading some spoken word, it’s different to my usual podcasts but this is a statement from my heart through to yours. Just a short few minutes of intentional words, that I hope it leaves you feeling strong. I hope it fills you with understanding and with the knowledge that you are such a special gift. Just by being you. I finish the episode and leave you with the question - what if I just let myself be me?  I invite you to ponder, journal, reflect, sink in deep with in and ask yourself this question.  What if you just showed up as you are and let yourself be you! hmmm it's a delicious prompt to think and wonder on. Liked it? The best way to support my podcast is to click ‘Subscribe’ on Apple Podcasts or ‘Follow’ on your Spotify app, and share it with someone you think might like it aswell. As always, If you would like me to cover and talk about something in particular then please send me a message through to my Instagram @lindaquijano I'd love to hear from you! https://www.instagram.com/lindaquijano/Bite-Sized Mindfulness where each episode is short and sweet, easy to digest and leaves you satisfied, yet thinking.Love you lots beautiful people!Linda x

All you need is some paper and something to write with, a quiet spot and you're ready to follow this beautiful guided journal practice.

G'Day!!! I'm so happy to have you here today! In this episode of Bite-Sized Mindfulness I'm discussing how to stay full on a vegan diet. I’ve been vegan for almost 3 years and I have so much fun with it and it has allowed me to get really creative, which I chat about. However, I feel like one downfall of this lifestyle is that it does require a few steps to ensure you are staying full. The reason why is because if you aren’t eating enough of the right things then you’ll definitely feel sluggish, and want to stop.I have 6 ways to prevent this:1. Limit Processed 2. Find Fiber3. Stay Hydrated4. Add Protein5. Don't Be Afraid Of Fat's6. Eat Mindfully In this episode I break each of the 6 ways down. I explain why it's important and discuss ways to fuel your body and keep your hunger at bay. I share some of the things that I've found helpful and a few of the mistakes I made along the way.  DISCLAIMER - I am not telling you to switch to be vegan, nor am I trying to tell you what’s right or wrong. I’m just going to share what helped me and it might benefit you. It’s for those people out there that are doing meatless Monday or veggie Thursday or plant based Sunday. Starting small is so much better and I won’t ever claim to have all the answers and say I’m an expert because I’m not but these are some things that proved helpful for me.  During this episode I also say vegan & vegan plant-based, just know throughout this discussion I am referring to eating predominantly plant-based and in particular wholefood heavy. If you'd like to know more about the story behind how my partner and I went vegan we wrote a blog post which you can find here:  https://jakeandlindatravel.wixsite.com/jakeandlindatravel/post/why-we-eat-a-plant-based-dietAnother fun read is this VEGAN SWAPS blog post, it is packed with great ideas that don't make it confusing, it's super straight forward and informative. Highly recommend checking it out if you're thinking of leaning into a vegan plant-based diet. https://jakeandlindatravel.wixsite.com/jakeandlindatravel/post/a-guide-to-easy-vegan-swaps I truly hope you find value and enjoy in this episode. My hope is that this podcast becomes a resource that you can use to make some decisions regarding some small steps around the plant-based vegan diet.  I love this topic and it has been lovely being able to share some of my knowledge with you. I did debate if I should discuss this but at the end of the day it's a big part of my mindfulness journey and I want to share that with you.Liked it? The best way to support my podcast is to click ‘Subscribe’ on Apple Podcasts or ‘Follow’ on your Spotify app, and share it with someone you think might like it aswell. As always, If you would like me to cover and talk about something in particular then please send me a message through to my Instagram @lindaquijano I'd love to hear from you! https://www.instagram.com/lindaquijano/Bite-Sized Mindfulness where each episode is short and sweet, easy to digest and leaves you satisfied, yet thinking.Love you lots beautiful people!Linda x

Hiya guys and welcome back. I hope you sang the heading just the way I intended!! :) I'm so happy you're here whether you've stumbled across this in the library of podcasts or you're a regular..today you are in for a treat. Episode 2 of Season 2 is going to be a short meditation all around the mantra... I Am Enough.This is my absolute very favourite mantra, which is why I wanted to share it with you.  There are so many meditations like this out there, I know but for me this meditation is particularly special because I like to continually remind myself that there is only one me and that I am special, I am sacred and I am enough.  I think you're going to really enjoy it. This will be available for you to continue to revisit whenever you are feeling off kilter,  perhaps unworthy or as though you're not doing life "right". Each time you listen it will help you let go of that negative chatter and bring kind and gentle thoughts in. I truly hope you find value and enjoy this episode and if you do, then the best way to support my podcast is to click ‘Subscribe’ on Apple Podcasts or ‘Follow’ on your Spotify app, and share it with someone you think might like it as well. I invite you to visit my Instagram and let me know what you thought of this mantra practise. I love hearing from you and connecting, it's my absolute favourite part! https://www.instagram.com/lindaquijano/Bite-Sized Mindfulness where each episode is short and sweet, easy to digest and leaves you satisfied, yet thinking.Enjoy the rest of your week and I'll be back in your ears next Tuesday! Linda x

G’Day!!! I’m back! Welcome to Season Two of Bite-Sized Mindfulness. In today's episode I will chat about ditching Busy Mind Syndrome. I discuss what exactly BMS is and the feeling we can have when we have a busy mind. As well as what can happen when we let our thoughts rule our day. I take you through a meditation and a grounding exercise that you can use to help regain calm and quieten the monkey mind chatter that can sometimes spiral out of control...trust me it happens to the best of us and my hope is that this episode will equip you with some tools to help keep unnecessarily overthinking at bay.I truly hope you find value and enjoy this episode and if you do, then the best way to support my podcast is to click ‘Subscribe’ on Apple Podcasts or ‘Follow’ on your Spotify app, and share it with someone you think might like it as well. As always, If you would like me to cover and talk about something in particular this year, please send me a message on Instagram @lindaquijano - I'd love to hear from you! https://www.instagram.com/lindaquijano/Bite-Sized Mindfulness where each episode is short and sweet, easy to digest and leaves you satisfied, yet thinking.Love you lots you beautiful people, it feels so good to be back!Linda x