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111. Mental Fitness · Your Enriched Self

0:00
I may have mentioned this before, but several years ago, I had a
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project that I was working on and I made a huge misstep. And I'll
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say it was all me, all me, and I let myself know that
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it was all my fault. I beat myself up for weeks. For weeks
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I spent lamenting over this thing. I blamed myself. I shamed myself.
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I condemned myself over a mistake at work. I allowed my emotional expenses to
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become expensive, and it dictated my mood, not just at work, but
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everywhere that I reside, with my family, with my friends. This thing,
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this mistake, was so heavy on my mind and it was very difficult
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for me to even be present in the moment, the moments that count,
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the moments that matter, especially the moments away from work. I am grateful
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that eight years later, Yeah, I'm counting. I am grateful for this
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journey that I'm on to becoming because what the person then, the version of
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myself then, did not know, and what I know now is that every
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single day, humans make mistakes and it's okay to make mistakes. You See,
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I created a mindset. I needed to create a mindset around this thought
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process of mistakes because for so long I held a high ranking value of mistakes.
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That meant if I did anything in that realm that I was going to
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fall, and I was gonna fall hard, and I was gonna fall with
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shame associated with it and guilt associated with it. But I'm gonna challenge you,
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what if you walked into your day each day with this thought. Humans
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make mistakes all the time, Let it go and move on. Hello,
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my friends from all across the globe, and welcome to the Your and Ritzel
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Podcast. I am your host, Miley Noir. I am a mindset coach
2:38
and your mindset advocate, and all that means in a world, in your
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world where there's so many things vying for your attention, there's so many things
2:50
that require your response, I want to make sure that when you are in
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position to respond, you are doing that with the highest version of yourself.
3:00
So I created this space. I curated this space, this platform called the
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Your Enriched Self Podcast, and the purpose behind that is so that you can
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become more enriched, more of your enriched self, because I know if you're
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listening to this podcast, you want to show up as the best version of
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yourself in this world. And I want to help you do that. So
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my work each and every week is to help you walk it out and talk
3:24
it out. So we talk through mindset fusion topics. We talk about what
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we're thinking about and how we need to respond to those things so we can
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become more enriched and be the best version not just for ourselves but for the
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world around us. And so if you are new to this podcast, I
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want to welcome you. I want to thank you for showing up because you're
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not just showing up for the podcast, but you're showing up for yourself because
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this environment is dedicated to you becoming a better version of yourself. And if
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you are a repeat listener, we have been rocked in rolling going through this
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thing for over a hundred weeks. We are now on episode one hundred and
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eleven, and I could not have done this without you, and I want
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to thank you for your participation. I want to thank you for all the
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work that you've done, because this podcast is not just all about you showing
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up and listening. This is all about you going out into your world,
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going out into your life and doing the things that we practice here. And
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we walk into our lives so that we can become more enriched. So that's
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what we're going to be doing this week. But before we get ahead of
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ourselves, if you know, you know, and one of the things I
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do here on the podcast is I want to make a deposit into what I
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call the bank of you, because I don't want my friends, you guys,
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yes, are my friends running around this world, running around your world,
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doing the things need to do every day bankrupt. I want to make
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sure that you are enriched, and I do so by making a deposit in
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the bank of you. And I do that by way of affirmation, and
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affirmation is a great way to start your day and to command your morning.
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And this week's affirmation is I forgive myself for all the mistakes I have made.
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I forgive myself for all the mistakes I have made. I forgive myself
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for all the mistakes I have made. Now let's get ready for this week's
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episode of the Your Enriched Self podcast. Last week we talked about emotional expense
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and emotional expenses, and I intend to finish up and follow up with a
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part two of that episode. But before we get into part two of that
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episode, I thought it would be important for us to focus and dive into
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a fitness journey. And this week's fitness journey is your mindset fitness. I
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want to suspend time going on a fitness journey for your mindset. But before
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we do that, you know, I want to make sure that we are
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well acclimated and comfortable walking into a space that we probably have likely not done
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yet. And so I want to think and I want you to think about
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your mindset fitness journey similarly to your physical fitness journey, because I think when
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we think about physical fitness, we've been hearing that since maybe elementary school when
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you had gym, and over the years you probably have now a gym habit
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where you go to a gym or fitness club, or maybe you decide to
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like what I do often, which is just go for a walk and get
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out in nature and movement. And so those are all parts of physical fitness,
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and those are very important. Physical fitness helps not only for you to
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get out and get the movement, but it helps you to improve your energy.
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It helps you to participate in activities outside of work right so you can
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live. It helps to decrease the stress levels on your body and your mind,
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and exercise can also help you with something called neural plasticity, and we've
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talked about that here and there on the podcast, and let me remind you
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what it is. Neural plasticity is that ability for your improving and improve in
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your brain, which helps to sharpen your memory, your concentration, your cognitive
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skills. But it also helps to address depression and anxiety. So there's lots
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of benefits around your physical fitness, but today I want us to start claiming
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some benefits around our mental fitness, around your mindset fitness. And so here
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are two solid reasons why you should join the journey, join the mindset gym
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that you're going to be on in this episode. Okay. Number one is
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to improve mental health just like your physical health. Just like all the wonderful
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things that it promotes, reduction of stress, anxiety, depression, and it's
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going to lead to you having more of a balanced and positive emotional state.
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And that's very important for me, as I'm sure it is you. The
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other thing about this mental fitness, this mindset fitness journey that we're going to
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embark upon today, is that it helps to increase resilience. And I have
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an episode about the power and the importance of resilience and having a strong mindset
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is often associated with a greater resilience. When you regularly exercise your mind,
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you become better equipped for the bounce back. You know what I'm talking about,
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the bounce back from the setback, the bounce back from the challenges that
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you will face. If you are listening to this episode, I know I
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will raise my hand. I want to know from you how many of you
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have had a setback or two or more in twenty twenty three, okay,
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because my hand is up, And how many of you are in the middle
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of a channel challenge, have just recently faced a challenge, or you can
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see up ahead a challenge is on its way to you. I'm gonna raise
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my hand for that too. All of the above, and so it's clear
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that our mental fitness, our mindset fitness, is just as critical as your
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physical fitness. And so that's what this episode is all about today. I
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want you to be in a position where you can get better, you can
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improve your mindset, but it's going to require practice. It's going to require
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a mindset fitness routine. And on this podcast many of episodes I have talked
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about my important movement routine, my fitness routine, my journaling routine. These
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are very important aspects of who I am and where and what I want to
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be and what I where I want to go and what I want to do,
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And it all starts with these practices. And that's what we're going to
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talk about and how we're going to explore today. And I will say this,
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much like physical fitness, we are going to do workouts today, we
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are going to do some mental fitness exercises today. So we've already talked about
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what this episode is all about. We are going to come back next week
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and finish up our emotional expense, okay, and quite frankly, a lot
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of what we are doing this week helps with managing your emotional expense, so
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this ties really well into it. But we're gonna do some actual work on
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this episode. I know a lot of times I give you the following week
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so we can touch base on that, but I want to touch base here
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and now we're gonna do some work today, okay, so get ready for
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that. I want you to get comfortable, find a quiet space where you
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can fully engage in these exercises, in these activities so that you can become
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more of your enriched self. So we are going to start off this week's
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episode with mindful breathing. What I want you to do is close your eyes
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and take a deep breath in through your nose. I want you to hold
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that for a moment. Now exhale slowly through the mouth. I want you
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to do that again. Keep your eyes closed, take a deep breath through
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your nose, hold it for a moment, and then exhale slowly through your
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mouth. And let's do that one more time. Once again. I still
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closed. Take a deep breath through your nose. Hold it just for a
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moment. Now exhale slowly through your mouth. It's important to make time for
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this deep breathing exercise. It is important to have mine set breathing as part
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of your routine because this allows you to be present in the moment you are
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in right now. Take it from a person who spent a lot of especially
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when my kids were younger, I was so busy as a career mom that
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I have to say there were some moments that I missed. Not that I
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wasn't physically there, because I was absolutely there in the physical, but in
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the moment, in the mental, I was checked into another venue, and
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that can be very, very dangerous when you start losing sight with where you
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are, and I don't want that to happen to you. So being in
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the moment and putting yourself into practice is very essential and critical to the first
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step on this mindset fitness journe that we are embarking upon today, and just
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like that, we are working out. Okay, now, exercise number two,
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it's going to be about gratitude. And I know I've talked about gratitude
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on here. I talk about how much gratitude is a life hack, and
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it is. But here, before we get into what gratitude is and what
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we're gonna get through and how we're gonna work that gratitude muscle, I want
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to talk about what it's not. I know there are people out there that
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are skeptical about gratitude. When they say gratitude, they think, oh,
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my goodness, you're just ignoring all the thing that's happening and all the crazyiness
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that's going on in your life. That is not what it is. Oh
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well, gratitude is you just suppressing your emotions, your anger, your anxiety,
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your sadness. Absolutely not. Well, gratitude is the same thing every
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day, Like, you know, I wake up and I'm excited for you
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know, the sun shining and you know I can walk and move and everything.
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So that that's just the everyday thing. It's you know, it's the
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same thing every day. Not the case at all. So now you're supposed
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to be happy because you're grateful, That's not what it is at all.
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Right, Gratitude is much more than that. What gratitude is and what gratitude
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does is that it shifts your mindset. We've talked about this here before,
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but whatever you focus on expands, Whatever you focus on expands. So it's
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important to be and include gratitude as part of your fitness journey, your mindset
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fitness journey. To be practicing gratitude, it will help you shift your mindset.
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Now, when you first start this gratitude activity, this gratitude fitness maximizing
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or flexing your gratitude muscles, it's not gonna feel like anything's happening. Okay.
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It's just like me right now, I go to the gym every day
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and I'm doing these kettlebell workout exercises and everybody says is so good, and
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it's doing all these benefits. But I've only been doing it for like eight
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days now. It's not gonna feel like anything's happening. I don't really necessarily
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see anything, but I know that I'm building and that's what this is doing.
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Much like physical exercises, the more you practice and the more you stay
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in practice, the better you become, and then you start to see the
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results that you're looking for. So over time you'll get the shift. Over
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time, you see the small things that you want to take took for granted
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as big things. Right again, what you focus on expense. If you
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focus on what you don't have and what you lack, then you have more
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of that. But if you focus on the good things that the good things
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that are even the small things, you're gonna see more good in your life.
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And it's not that good things are going to be created in your life,
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you're gonna see the things. The thing about it is you have good
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There are great things happening, but it's hard to see that when you have
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a limited mindset, when you don't practice that gratitude muscle, you can't see
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things around you that you should be grateful for that you could be grateful for.
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Okay, gratitude is honestly, it's just a way of shaping the positive
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mindset. And like I said, you're not going to see it right away.
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You're not going to say I'm grateful for this that in a third and
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automatically see this positive mindset created. It's going to take time. It's going
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to take time. So I want you, I want you, I want
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you right now in this moment. I want you, I need you,
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and you probably want to and need to put your gratitude muscles to practice.
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And I hope today inspires you to make it a point every day to practice
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and flex those gratitude muscles. So here's what I need you to do.
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Just like we did up breathing exercises, we're going to do a gratitude exercise.
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And that exercise right now is for you to share three things you are
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grateful for. And I'll go first. Now, when you talk about your
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gratitude, I want you to be very specific and reflective. I don't want
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it to be just a surface level thing, a check the box exercise.
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I want you to feel and know and be present in your moment of gratitude.
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It's like when you work with a trainer and they say I need you
20:27
to engage your core. You have to really think about engaging your core because
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most of the time when we exercise, we just kind of exercise. But
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when they say engage your core, you put a mental note in to go
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and do something that requires you to be more intentional. And that's what this
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gratitude exercises all about. So I'll go first, I'll share what I'm grateful
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for. I'll practice what we're talking about here. So this morning I went
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to the gym and I was able to turn down the windows on the way
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to the gym. I was really grateful for that. Some days when I
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go to the gym, it is so hot in the morning, I don't
21:07
even want to put my windows down, and some days it's raining. But
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this morning it was pleasant. That was a moment of gratitude for me,
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because it's a small thing that I would likely overlook, but now I realize
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how how much of a blessing it is to just turn your windows down and
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I have to turn on your air or whatever. Another thing that I was
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grateful for today is the fact that I was able to walk outdoors for lunch.
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Yes, it's part of being Yes, it's part of having a pleasant
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day. But most importantly I was able to go outside for lunch. You
21:44
have to understand, the building that I work in is so cold it's almost
21:48
uncomfortable to have lunch in the building, and so sometimes I have to because
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it's so hot outside. But today it was actually really pleasant. I was
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able to go to a picnic bend and have lunch and sit by the water,
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which is always very therapeutic. So many things in just all of that
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to be grateful for, and just to tie into that related but not related,
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specifically being able to walk outdoors to that park. Now. I don't
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know if you know this, and I may not have mentioned this, but
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back in the month of July, I had an ankle incident. And when
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I had the ankle incident, I could not go walking, which is something
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I had done. Actually this was early August. I had just finished my
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July thirty one days of walking outside, and then the weekend just before August,
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I sprained or twisted my ankle or whatever and found myself down for a
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month. Okay, and then shortly after that I had another little mini incident
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at home where I can't even explain what happened, but my left foot now
23:02
was in jeopardy or having some issues. So the fact that I was able
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to walk to that park today, which is something I couldn't do for a
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whole week in the very early onset of the month of August, and now
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a month later, I'm able to do these things. I'm so grateful for
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that. And oftentimes we look at our walking, our movement as just everyday
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things. We don't realize that something in your life can occur to put that
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on pause. And for me, that was the incidents that I dealt with,
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And so I am grateful that I can move, I can walk,
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and I was able to walk down to the park today for lunch and have
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a really pleasant experience. So those are some ways that you can express your
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gratitude. I'm sure there are things that you can use for your gratitude flex
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but those are mine, and I want you to spend some time penning those
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down right now. And guys, it's okay for this episode. It's okay
24:15
to take a pause to write it down, to think about it, but
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I want to make sure that you're spending time doing what you need to do
24:23
to become more enriched. All right, let's look at the last exercise that
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we're going to do on this episode, and that is an exercise where you
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and that exercise is an appreciation exercise, and it pretty much sounds like what
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it means. I want you to be able to explain what you like about
24:53
yourself. I want you to be able to share three things that you appreciate
25:03
about yourself, the qualities that you find appealing about yourself. And the reason
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why I want us to do this particular episode is because I want to remedy
25:18
self comparison. Self comparison and comparison you've heard this before is the thief of
25:26
your joy, and so many of you are walking around joyless. You are
25:33
walking around with less happy than you should have in your happy bank. Yeah,
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you should have a happy bank. And that is because you are in
25:42
a space of comparison. And the reason why I believe you are comparing yourself
25:48
is because you don't know and appreciate who you are right where you are,
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and we need to change that. And so the remedy for self comparison is
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self appreciation. That's the remedy, and so that's what I want you to
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do. I want you to pen down if you're driving you can't pin down.
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I want you to think about the qualities, the things you appreciate about
26:22
you, because when you realize your uniqueness, the need to compare it is
26:30
not even going to be required because there's nobody like you. Nobody can do
26:37
what you do how you do it. They might do something similar, but
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it's not going to be the way you do it. And so before we
26:47
get carried away, let me share the things I find as good qualities about
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myself. Number One, I can fine a win in a windstorm. Listen,
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life is going to throw storms at you, and I would admit there
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are times when I don't know what to do when I'm dealing with that windstorm,
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when I'm dealing with that storm in my life, but I do know
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that there's something that is going to emerge from that, whether I learned that
27:21
day or later on, but I know there is a win in that storm.
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Maybe there's something I learned about myself, Maybe there's something I learned about
27:27
someone else. Maybe there's a revelation that I needed to see that I would
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not have seen if everything was common, the waters were fine. I needed
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the storm that in itself, saying that I needed the storm is a crazy
27:41
way of thinking about it. But that's the way we need to think about
27:44
it. If we want to get better, if we want to flex those
27:48
mental muscles, we've got to start thinking differently. Remember, this is a
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mindset shift. That's the ultimate goal here. And so it's gonna be those
27:57
thought processes that you are going to change, those thought process that you are
28:02
going to curtail. And that's what That's one of my qualities. That's one
28:07
of the things I love about me. I like about me. Okay,
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the other thing I like about me is that I understand the value and the
28:17
need to unplug. I get that. There was a time And the reason
28:22
why I get that is because there was a time in my life where I
28:25
kept going, going, going, going, because the culture demanded me to
28:29
go and go faster, and go harder and grind and do all those things.
28:36
And I could not be in the moment. I physically couldn't I mentally
28:40
couldn't be in the moment because I was doing too many things in too many
28:42
places. I was being called upon to be and do all the things.
28:49
And eventually I found myself in a deficit. I found myself emotionally expensed.
28:57
The expense account was and completely drained. And so now what I love about
29:06
myself is I understand that I need to get going, I need to do
29:11
things, but I also need to give back to me. I understand the
29:15
value of the self care journey. I understand the need to unplug, the
29:21
need to be in nature, that need to go for that walk to create
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and recreate and realign the balance. It's kind of like a car. You
29:30
got to change the tires around to get the balance on that vehicle so I
29:33
can ride smoothly. And I understand what that needs to be for me,
29:38
so I can move through life a lot smoother. They're gonna be bumps,
29:41
of course, That's how you know that you're out of alignment. You gotta
29:45
go get realigned when it starts getting bumpy, and that's okay. But I
29:51
love that about myself. And the final thing that I really admire and appreciate
29:59
about myself is that I am willing to challenge myself. I am willing to
30:04
challenge myself and so I'm going to announce it here, but I am partnering
30:11
with a board of director member for Girls on the Run. And this was
30:15
all my idea. It's a crazy idea, but it's a challenge and I'm
30:18
willing to take But in the next month or before this month is over,
30:23
maybe next month, I don't know, so trying to figure out the dates,
30:27
but I will definitely share it with you on social or somewhere. I
30:30
am going to be climbing Stone Mountain, Georgia, which I've done at least
30:36
twice this month, which is kind of crazy for me because I've never done
30:40
it twice in a month. Because it is a challenge. It is a
30:42
challenge, and I'm going to climbing that mountain twice in one setting, meaning
30:48
I'm gonna go up the mountain, down the mountain, and go back up
30:52
the mountain and down the mountain for a good cause, which is Girls on
30:55
a Run. It's a charity organization. I will leave the link and if
30:59
you want to pledge and help, I want to leave that in the bio.
31:03
But anyway, all back to what I love about myself. I'm willing
31:07
to challenge myself, and I think that's important to put yourself in a position
31:11
to do something that you've never done so that you can go places you've never
31:17
been. That's what challenges do for me. Challenges are also a way for
31:21
me to reset, because there are times in my life, like you,
31:22
like everybody else, you fall into a slump. So a challenge is a
31:26
way to reignite my soul, to reignite the physical, to mental, get
31:32
every cylinder of who I am, re engage and firing up again. And
31:38
that's important to me because when I start doing those things, when I start
31:45
recognizing those things and recognizing who I am, I realize there is no room
31:49
for self comparison. I'm challenging myself. Listen, I am seeing the value
31:56
of unplugging from the world, and I'm looking for that win. I have
32:00
no time, no space too compare, because I don't want to remind myself
32:09
of how much I don't have, how much I don't live up to.
32:19
I want to remind myself that we, all of us, including you,
32:22
me, everybody, we are able to thrive in our own lives because we
32:28
live unique lives, we have unique backgrounds, we have unique talents qualities that
32:34
make us who we are, so absolutely we can all thrive. And so
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those are the ways, Those are the things that I want you to think
32:47
about when it comes to enriching, not just yourself but from the mind first,
32:54
so then your whole self can get the benefits and find before we leave
33:00
today. The final exercise. The final exercise I don't want to conclude this
33:06
episode with is to set a positive intention for your week, your day,
33:14
your project, whatever it is, set a positive intention for it. It's
33:20
a great way to start your week. It's a great way to go into
33:23
a day having a positive intention. Now ways you can do that. You
33:30
can write it down, you can set an alarm for it. You can
33:32
put it on your mirror, on your wall. You can say it to
33:36
yourself in the mirror. You can create your background for your phone or your
33:40
computer with this intention that you wrote down. I don't know how you want
33:45
to do it, how you want it to show up for you, but
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I want you to be intentional to create this intention and a simple intention that
33:54
you can say something very very simple is today, I will show up for
34:00
myself. Today, I'm going to discover more of who I am and I'm
34:06
going to enjoy that journey of discovery. Today I'm going to give up the
34:10
control and I'm just gonna let God handle it. Today I'm willing to explore
34:17
something I've never seen before. I don't know what your intention is or what
34:28
it needs to be, but I want you to do this work. And
34:35
I want you to save this episode because there are going to be moments in
34:38
life where you're going to need a mindset boost and I want you to remind
34:46
yourself of this episode. I want you to save this episode. I want
34:50
you to share this episode with someone in your life who can use a mindset
34:58
reset. That person might be you. That person might be someone that you
35:04
care about, someone that you are seeing going through, someone that you have
35:08
seen or are watching them walk through a significant struggle. This is a great
35:14
episode to share and I want you to be part of the solution. I
35:23
want you to train your mind to focus on all the positive aspects of your
35:30
life so that you can lead a more fulfilling, and joyful life existence.
35:45
I hope you enjoyed this week's episode of the Urine Ritseub Podcast. And the
35:49
only way I'm gonna know this is if you leave me some feedback. Feedback
35:52
is a gift and it is free to give. And I would like to
35:55
hear from you. I would like to know what resonated with you regarding this
36:00
week's episode. Now here's how you leave feedback on the platform in which you
36:04
listen to this podcast follow the stars when you get there, leave a five
36:08
star rating. But in all seriousness, when you get there, you can
36:13
share your feedback on this podcast and that helps us. And when you share
36:19
your feedback on this podcast and helps others find us in these podcast streets.
36:24
So we would definitely appreciate that you can also share this episode with your friends
36:30
and family right from the podcast. So right from the podcast platform in which
36:35
you're listening to this episode, hit the share button and send it to the
36:37
last three to five people that you spoke with today. Also, you can
36:43
share this on your socials. You can find me primarily on Instagram because that's
36:49
my jam, that's where I am. You can find me at my enriched
36:52
self that's m y E n ri I c h E D s E LF
36:58
And you can hashtag this episode. You can tag me. I would love
37:00
to hear from you, so you can showcase your friends and families and those
37:04
in the social streets what you're listening to and what's feeding you mind, body
37:08
and spirit. I also want you to check out the show notes. In
37:13
the show notes, we have the affirmation of the week the quote of the
37:15
week, and there you can also find my Amazon shop. The Your in
37:21
Rich Self shop has two items right now, a journal which is the show
37:27
up Everyday Journal, as well as they show Up Everyday notebook, So check
37:31
those out in my Amazon shops. And finally, take what you can from
37:36
this episode and do what you must in the next one hundred and sixty eight
37:40
hours so that you can become more of your enriched self until we meet again.