The Hour to Empower

When we experience loss, we learn to adapt to life. We cannot change reality. Every human being at some point experiences life showing up and doing its thing. Forcing us to change our course or to accept certain losses. Can we adapt to that change? What is the adaptation about? What is the relevant thing to consider when we talk about adapting? In this episode Yessica shares some important things to focus on when we are experiencing this. What are our attachments? What’s the opportunity in this? And many more ways to navigate the challenges of life. If you want to do some deeper work, you can find more information for coaching sessions or mindfulness courses with Yessica on www.yfernandezcruz.com

Understanding the kinds of thoughts that we get trapped in and how we can let go of those thoughts when they show up. Practice detaching from thoughts. We only need to learn that we don’t need to be trapped in our thoughts all the time. So we can be free from our thoughts and we can decide in which thoughts we want to be participating in. The mind is constantly doing wanting to change the reality we are in. In this episode Yessica shares some ideas and examples to have a better relationship with the present moment and practice releasing thoughts. Learning how to simply be. If you want to do some deeper work, you can find more information for coaching sessions or mindfulness courses with Yessica on www.yfernandezcruz.com

When we experience difficult emotions, it is important to treat our emotions with love and care the same way we would care for a child or a puppy. Our tendency is to feel shame or reject those emotions. The more we can learn who we really are and love that part of us in the right way we can begin to change our life and improve it the best way for us. In this episode, Yessica shares ways to learn and navigate through our inner experiences with love and care. If you want to do some deeper work, you can find more information for coaching sessions or mindfulness courses with Yessica on www.yfernandezcruz.com

In this moment there is much more. When we become obsessed with a thought we enter in a sort of tunel vision where we become frustrated and angry or sad. We forget to see life with perspective. When we experience stress this is one of the things that happens we get trapped in that one thing. In this episode Yessica gives us three tips to practice daily and help us relate better to those difficult thoughts and experiences. If you want to do some deeper work, you can find more information for coaching sessions or mindfulness courses with Yessica on www.yfernandezcruz.com

When we feel unsafe or insecure, we stop listening to ourselves. We stop holding space for ourselves. Can you go by yourself and enjoy being alone? We learn to be with ourselves as a friend and we become aware of the boundaries we need to set and the choices that are actually best for us. We feel better we feel more confident when we work on this ability to be with ourselves with love and care. Finding the balance between needing others and being with ourselves. Building a sense of peace and freedom. If you want to do some deeper work, you can find more information for coaching sessions or mindfulness courses with Yessica on www.yfernandezcruz.com

In this episode, Yessica interviews one of the best Mindfulness teachers and psychologist Dr. Ronald Siegel, Assistant Professor of Psychology at Harvard University. This conversation around his book “The extraordinary gift of being ordinary” allows us to understand how we trap ourselves in our self-conscious inner dialog that takes us away from fully experiencing life. How much we compare ourselves to others and evaluate ourselves is relevant to our level of suffering. An insightful and brilliant conversation that will guide us towards finding happiness. His book is available on Amazon in English and Spanish https://www.amazon.com/Extraordinary-Gift-Being-Ordinary-Happiness/dp/1462548547

What drives us? Is it success, love or control? In this episode we talk about ways to understand and accept ourselves. Our emotional home is the emotions that we experience most often. When we know our emotional home and we realize that it’s not a healthy one, we need to figure out how we can make some adjustments that will allow us to take ownership of our lives. If you want to do some deeper work, you can find more information for coaching sessions or mindfulness courses with Yessica on www.yfernandezcruz.com

In this episode, Yessica speaks about the importance of learning how our expectations can cause a lot of suffering in our lives. Our constant need to control to change things create a behavior in us that makes us stressed and even feel overwhelmed many times. In this episode, Yessica describes different ways of responding to an unmet expectation that cause us a lot of suffering and proposes a different way that can give you some light and better perspective of what is happening in front of you. A way that requires courage and openness to allow life to be as it is. If you want to do some deeper work, you can find more information for coaching sessions or mindfulness courses with Yessica on www.yfernandezcruz.com

In this episode, Yessica brings a new perspective on how to deal with the parts of ourselves that we tend to dislike. Most of us want to “change” “be better” and this is good if we want to grow and evolve. The problem is that when we do this we face those parts of ourselves that make us think that we are not able to change. In reality what we are trying to do is to get rid of the suffering in our lives which most of the time has to do with our inner world. This is why the first step toward this “better me” that we are trying to create is actually becoming our best friends. Knowing ourselves, loving ourselves with less judgment and more compassion. Learning how to care for ourselves in a healthy and loving way like a friend would. Follow The Hour to Empower on Instagram and Facebook To join the next course on Mindfulness or Emotional Agility click here https://www.yfernandezcruz.com/curso-mindfulness If you want to do some deeper work, you can find more information for coaching sessions or mindfulness courses with Yessica on www.yfernandezcruz.com 

Our negative beliefs can be the source of our stress and suffering. Our inner conversation and our belief system that rules this conversation has a lot to do with our life experiences, the people we trust and how often we have heard those beliefs. In this episode Yessica shares knowledge around how to build awareness and free ourselves from those negative beliefs.  Follow The Hour to Empower on Instagram and Facebook To join the course on Mindfulness or Emotional Agility in September click here https://www.yfernandezcruz.com/curso-mindfulness If you want to do some deeper work, you can find more information for coaching sessions or mindfulness courses with Yessica on www.yfernandezcruz.com 

Our brain is designed to protect us and help us survive. Our mind tends to predict all kind of dangerous scenarios that will cause us to respond with fear. Control and perfectionism are a sign that we cannot let life be what it is because we think that everything will go wrong if we do so. In this episode Yessica introduces the concept of harmony as a way of living with peace and joy. Harmony will bring connection, peace of mind and growth to your life. Follow The Hour to Empower on Instagram and Facebook To join the course on Mindfulness or Emotional Agility in September click here https://www.yfernandezcruz.com/curso-mindfulness If you want to do some deeper work, you can find more information for coaching sessions or mindfulness courses with Yessica on www.yfernandezcruz.com

One of the things that is difficult about change is that we come face to face with uncertainty. We become very fragile and vulnerable when we face uncertainty; in this reality, we become obsessed with controlling the outcome. In this episode Yessica shares her experiences with change and gives us great tips and ideas to deal with our fears and evolve. Follow The Hour to Empower on Instagram and Facebook To join the course on Mindfulness or Emotional Agility in September click here https://www.yfernandezcruz.com/curso-mindfulness If you want to do some deeper work, you can find more information for coaching sessions or mindfulness courses with Yessica on www.yfernandezcruz.com

If I were in love with the person in the mirror, what would I see? When we can built that inner conversation where we can see the beauty in us we can begin building a life where there is inner love, we can begin to respect ourselves and learn to be loyal to ourselves. What does being loyal to yourself mean to you? Are you being loyal to yourself? Sometimes we are so loyal to external things that we stop being loyal to ourselves.  If you want to do some deeper work, you can find more information for coaching sessions or mindfulness courses with Yessica on www.yfernandezcruz.com 

When you notice a lack of energy or feel less empowered what are you supposed to do? It’s hard to deal with difficult emotions some times but we can look at this differently: every emotion that we experience is telling us something. If we learn to not reject difficult emotions but rather listen to them then we have something that can actually transform our experience completely. Our first reaction might be quick and difficult to manage but just by noticing this reaction we can create a small distance that will allow you to ask yourself the question: What do I need? It’s a simple question that is very deep. In this show Yessica provides us with some actions that we can begin to take in order to learn from our emotions and cultivate a life that will bring us peace and energy. If you want to do some deeper work, you can find more information for coaching sessions or mindfulness sessions with Yessica on www.yfernandezcruz.com

In this episode, Yessica shares a loving kindness meditation to practice openness and strength. We sometimes feel like we are angry, tense, stressed and this has a lot to do with our inability to flow. According to Hungarian psychologist, Mihály Csíkszentmihályi, flow is the secret to happiness. One of the key elements of flow is that when we are doing something and feeling the flow we are not in our heads. When we are practicing any activity from flow, we are not evaluating ourselves. When we are flowing, we are fully in the experience of whatever it is that we are doing. This is why practicing openness and kindness can connect us with flow. In addition, by recognizing the strength in us we will be less afraid of being vulnerable and open. Seeing and recognizing our humanity is the first step towards this ability. This is why meditation help us go inside and listen to ourselves, providing us with a beautiful way of connecting with our inner wisdom. If you want to do some deeper work, you can find more information for coaching sessions or mindfulness sessions with Yessica on www.yfernandezcruz.com

In our lives, our behaviors and decisions shape our lives. We might have a way of living our lives that tends to be anxious or stressful. Our inner conversation might be critical and negative. We make decisions based on fear or pleasure. Therefore, without any awareness we do not realize that we are creating negative experiences and painful emotions to ourselves. According to sociologist and psychologists, we have three main ways of responding that have evolved throughout our existence. The first is the threat- response system, when we are functioning from this system we are alert and ready to respond by fighting, fleeing or freezing to protect ourselves. Can you notice in what situations you tend to feel this way? However, this system is silent when we feel safe. The second one is a goal-seeking system, this is the energy that’s behind addictions, where we feel comforted after eating, when we drink when we are thirsty or having sex when we are arouse. This system is silent when we are satisfied. When our desires for safety and satisfaction are not met we are less generous. The third system is the tend-and-befriend system this one is the one we want to learn to activate more often since it’s the one that will help us connect better with others and release self-preoccupation. Loving connection feels good and gives life meaning. In this episode, Yessica explains how important it is to cultivate a life where we can be aware of which motivation is leading the moment so that you can consciously decide and shift. When we cultivate compassion, we practice being in the third system, which will help us, step away from those feelings of fear or self-evaluation. If you want to do some deeper work, you can find more information for coaching sessions or mindfulness sessions with Yessica on www.yfernandezcruz.com

We can all identify different stages in our lives where we felt those were difficult times. How did we make it passed all the drama? How did we realize that we could do things differently? Every time we are scared and uncomfortable we tell ourselves this is it. Also, every time, we are able to overcome whatever we are given. We must add to the equation the emotional states that we carry from our childhood that also interfere with our experiences and the way we approach them. Moreover, if you are in a relationship, add the emotions that your partner adds to your experience. If you had to describe what your emotional journey, has looked like until today how would you describe it? Where do you find yourself today in this emotional journey? How would you like this to evolve? If you want to do some deeper work, you can find more information for coaching sessions or mindfulness sessions with Yessica on www.yfernandezcruz.com

8In our lives we set goals and aspire to become a certain way. We have a blue print what we think our lives should be. This in itself is a positive behavior if it’s helping us grow, learn and evolve. If looking at the person we want to become causes us to feel stressed and anxious then we need to do the work to accept and befriend the present moment as it is so that we don’t develop a feeling of wanting to get away or feeling trapped. When we practice surrender and appreciation of our present reality, we actually develop a state in which we are open to growth. In this state of awareness and surrender we are able to see further and more of what our real options are and how we can continue evolving. Our blueprint is not a final destination and as Simon Sinek beautifully explains, we must approach our evolution and growth as an infinite game. This approach will help us develop qualities such as resilience, patience, flexibility and openness amongst others. If we can see our current situation as part of this infinite game then we will see that we do have options, that we are not stuck or lost. We are simply in a different stage of the game where we need to ask ourselves the questions that will help us accept and surrender to our reality as well us take us to where we want to go. We should not see our goals as a way out of our current situation but rather learn to be ok with where we are at before we take new steps. Dreams are like that, sometimes we just don’t know how close they are until they’ve come true. If you want to do some deeper work, you can find more information for coaching sessions or mindfulness sessions with Yessica on www.yfernandezcruz.com

When our emotions are uncomfortable, we tend to react instead of responding to the experience. In this episode, Yessica shares different ways that we can befriend our experience so that we can find the best way to respond to our reality. In order for us to experience high energy and activate our feel good hormones, we must commit to a daily routine of regular exercise, good sleep, meditation and build healthy relationships. What can we do with our difficult emotions such as anxiety, fear, anger or sadness? Befriending our emotions and learning how to experience them without attachment or rejection. Emotion means energy in motion so we can learn how to notice the energy of our emotion and release the story in our minds by noticing them in our body. Like a game, we practice this and with time we become able to release the suffering that is caused by the mind. If you want to do some deeper work, you can find more information for coaching sessions or mindfulness sessions with Yessica on www.yfernandezcruz.com

We go into relationships unaware of what we carry inside. If we want to build healthy relationships, we need to be aware our inner world. In this episode, Yessica explains three models of relationships, dependent, independent and interdependent. The way we behave with ourselves will show in the types of relationships that we build. Also, we need to keep an eye on the relationship that we have with our parents today. For us to build healthy relationships we must commit to having a healthy inner world. If you you want to do some deeper work you can find more information for coaching sessions or mindfulness sessions with Yessica on www.yfernandezcruz.com