When everything around you feels loud, this is your place to come back to.

In this short guided meditation, I'll walk you through the double breath from this week's episode, and then help you slowly come back into your body. Your feet on the floor. The weight of your body. Your shoulders finally letting go.

No experience needed. Just a few quiet minutes and a comfortable spot.

Listen to it in the morning, in the middle of a stressful day, or at night before bed. Keep it close, for any moment you need it.

If you haven't heard this week's full episode yet, start there to learn why your body gets stuck on the gas and how to press the brake.

Please don't listen while driving.

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🎧 Tune in now—and let’s take back control of your life, together.

Ep 74- Turn down the noise.
There's so much tension in the world right now. And if you stop and check in with your body, you'll probably find it there too. In your shoulders. Your neck. Your breath.

Do your shoulders live up by your ears? Do you wake up in the middle of the night with your mind running? Do you snap over little things and wonder what's wrong with you?

Nothing is wrong with you, my friend. Your body is just stuck on the gas.

In this episode, I talk about what happens to your nervous system when all that noise gets in, and why so many of us live like this all day long without even noticing. I share my own morning routine, the simple breathing technique I do before my feet even touch the floor, and what a Stanford study found about it.

You'll also hear the one question I want you to ask yourself this week about what you let in, how I protect my peace in the conversations that used to raise my heart rate, and why feeling good is exactly the wrong reason to stop.

No equipment. No app. Just your breath, helping you calm stress and anxiety and feel more grounded.

And don't miss this week's bonus: a short guided meditation to help you feel grounded when everything around you feels loud.

If this episode helps you, share it with someone who's carrying a lot right now.

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💬 Let’s connect!

Instagram: @mindsetpower_mariela

Email: transformindsetcoach@gmail.com

https://www.linkedin.com/in/mariela-longo-0597a03a2?utm_source=share_via&utm_content=profile&utm_medium=member_ios

🎧 Tune in now—and let’s take back control of your life, together.

You caught the negative thought. You questioned it. Maybe you even realized it wasn't true.

So... now what?

In Part 2 of this two-part series, we go from awareness to action. Noticing your Automatic Negative Thoughts (ANTs) is a powerful first step. But real change happens when you know what to do next.

I share my own story of starting this podcast: more than a year of saying "I want to start a podcast" and staying stuck in the planning, the ANTs that showed up ("Am I too late?" "Is anybody going to listen?" "What about my accent?"), and what finally got me to hit record, scared and not feeling ready.

Then I put my coaching hat on and walk you through the same three steps, so you can find your own answers.

In this episode, you'll learn:

✨ How to replace a negative thought with one you can actually believe, and why forcing a positive thought you don't believe doesn't help

✨ How to find your deeper WHY, connected to your values and the person you want to become

✨ Why your WHY is what makes change stick when fear, doubt, or exhaustion show up

✨ How to choose one small, specific step you can take in the next 24 hours

✨ Why you don't have to feel ready to start, and how one step at a time builds the life you want

This episode is for you if you've been overthinking, waiting for the "right time," or talking yourself out of something you really want.

🎧 Missed Part 1? Listen to "Your Mind Is Always Talking. But Is It Telling You the Truth?" to learn how to notice your ANTs and question them before you believe them.

https://www.buzzsprout.com/2511824/episodes/20000977

💬 Tell me about the step you're taking! Send me a DM on Instagram. Link below.

And if you know someone who's been waiting to feel ready, share this episode with them. It might be the nudge they need.

Your mindset is not just what you think. It's where your power begins.

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💬 Let’s connect!

Instagram: @mindsetpower_mariela

Email: transformindsetcoach@gmail.com

https://www.linkedin.com/in/mariela-longo-0597a03a2?utm_source=share_via&utm_content=profile&utm_medium=member_ios

🎧 Tune in now—and let’s take back control of your life, together.

Ep. 72 How often do you actually notice the thoughts running through your mind every single day?

Some come and go so quickly you barely notice them. Others stick around, affect how you feel, influence what you do next, and sometimes hold you back without you even realizing it.

In this episode of Your Mindset, Your Power, we’re talking about the thoughts that can shape our days: why negative thoughts tend to grab our attention, what the brain’s negativity bias has to do with it, and how Automatic Negative Thoughts, or ANTs, can influence the way we see ourselves, other people, and what’s happening around us.

But this week, I don’t want you to simply learn about your thoughts. I want you to start noticing them.

And at one point, I’m putting my coaching hat on and inviting you to participate with me. I’ll guide you through a few simple questions to help you slow down, look at one of your own thoughts, and ask yourself something we don’t ask nearly enough:

Is that thought actually true?

Want to work through this with me? I created a coaching questions worksheet you can use during the episode and come back to throughout the week.

📄 Download the coaching questions worksheet here:

file:///var/mobile/Library/SMS/Attachments/dc/12/B4645D64-9357-4B36-A71F-FDB6782A6F6E/Edited%20coaching%20questions%20.pdf

We’ll also talk about what happens when you begin paying more attention not only to the thoughts that weigh you down, but also to the good moments your brain can so easily let pass by.

And this is only Part 1.

Next week, we’re going from awareness to action, because noticing the thought is the beginning. What you do next is where things start to change.

So come join me, my friend.

You may be surprised by how much you discover when you start paying attention to what’s actually going on inside your mind.

Send us Fan Mail

💬 Let’s connect!

Instagram: @mindsetpower_mariela

Email: transformindsetcoach@gmail.com

https://www.linkedin.com/in/mariela-longo-0597a03a2?utm_source=share_via&utm_content=profile&utm_medium=member_ios

🎧 Tune in now—and let’s take back control of your life, together.

Ep. 71 Have you ever reacted in the middle of an argument and almost immediately wished you could take it back?

Maybe you answered the text too quickly. Raised your voice. Shut down completely. Or kept explaining yourself, hoping the other person would finally understand.

Disagreements are part of every relationship. But what happens when emotions take over — especially with the people we love the most?

This week’s episode is personal for me. I’m sharing something from my own life that taught me, the hard way, how much our reactions during difficult conversations can affect our peace, our well-being, and our relationships.

We’ll also talk about what actually happens in your brain and body when you feel attacked, why it can be so difficult to stay calm, and what you can do before you say something you may regret.

I’m sharing three simple steps that have changed the way I approach difficult conversations today:

Breathe. Listen. Respond.

And with some powerful communication lessons I’ve learned from Jefferson Fisher, we’ll explore how to respond when someone says something hurtful, how to set a boundary without escalating the conflict, and why sometimes saying less is actually more powerful.

Because protecting your peace doesn’t mean avoiding difficult conversations.

It means learning how to have them differently.

🎧 WANT TO GO DEEPER ON BOUNDARIES?

Listen to my recent episode:
When Everything Is About Them: Why People Are Selfish and How to Deal With It
https://www.buzzsprout.com/2511824/episodes/19928137

📖 MENTIONED IN THIS EPISODE

Jefferson Fisher, The Next Conversation: Argue Less, Talk More

If you’ve ever struggled to stay calm during conflict, communicate with someone you love, or respond instead of react, this episode is for you.

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💬 Let’s connect!

Instagram: @mindsetpower_mariela

Email: transformindsetcoach@gmail.com

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🎧 Tune in now—and let’s take back control of your life, together.

Ep. 70 Have you ever dealt with someone who seems to make everything about them — their needs, their plans, their feelings, their way?

Selfish behavior can be frustrating, but it becomes even harder when it comes from someone close to you — a family member, friend, partner, or even someone you work with.

In this episode of Your Mindset, Your Power, we’re looking at what may be behind selfish behavior, why some people may not even recognize the pattern, and what happens when your willingness to help slowly becomes something they expect.

We’ll also talk about the difference between selfishness and healthy self-care, why you can’t force another person to change, and what you can do to protect your own peace and energy when the behavior continues.

Because you can care deeply about someone without constantly sacrificing yourself to make their life easier.

🎧 When Everything Is About Them: Why People Are Selfish and How to Deal With It

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💬 Let’s connect!

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🎧 Tune in now—and let’s take back control of your life, together.

Feeling overwhelmed, overthinking, or caught up in uncertainty?

Take three minutes to pause, breathe, and come back to the present.

This short guided breathing meditation is designed to give you a few quiet minutes to slow down, notice when your mind wanders, and gently bring your attention back to your breath.

No need to clear your mind. No need to figure everything out.

Just breathe, my friend. 💙

Save this meditation and come back to it whenever you need a quick reset.

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💬 Let’s connect!

Instagram: @mindsetpower_mariela

Email: transformindsetcoach@gmail.com

https://www.linkedin.com/in/mariela-longo-0597a03a2?utm_source=share_via&utm_content=profile&utm_medium=member_ios

🎧 Tune in now—and let’s take back control of your life, together.

Ep- 68 Have you ever tried to slow down your mind… only to realize it has about fifty tabs open at once?

In this deeply personal episode of Your Mindset, Your Power, I’m sharing how mindfulness and meditation entered my life during one of my most difficult seasons—and how a practice I once thought simply wouldn’t work for me ended up changing the way I handle stress, overthinking, uncertainty, and everyday life.

We’ll also break down the science of mindfulness in simple terms: what happens in your brain when stress takes over, why your mind wandering during meditation does not mean you’re doing it wrong, and how bringing your attention back can become a powerful mental practice.

You’ll learn why mindfulness isn’t about clearing your mind or eliminating your thoughts. It’s about noticing when your mind has wandered—and learning how to come back.

We’ll talk about:

• What mindfulness and meditation actually are
• The connection between mindfulness, stress, focus, and emotional regulation
• Why a wandering mind is part of meditation—not a failure
• A simple way to understand what’s happening in your brain when stress takes over
• How mindfulness can help during uncertainty and major life transitions
• How just a few intentional minutes can help you pause, reset, and respond differently

And this week, there’s something extra waiting for you: a separate 3-Minute Reset for Uncertainty, a short guided breathing meditation you can save and return to whenever your mind feels overwhelmed or you simply need a moment to come back to the present.

You don’t have to fight every thought.

Sometimes, my friend, you just need to put the snow globe down. 💙

🎙️ The Remote Control for Your Brain: How Mindfulness & Meditation Changed My Life

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💬 Let’s connect!

Instagram: @mindsetpower_mariela

Email: transformindsetcoach@gmail.com

https://www.linkedin.com/in/mariela-longo-0597a03a2?utm_source=share_via&utm_content=profile&utm_medium=member_ios

🎧 Tune in now—and let’s take back control of your life, together.