The High Note with Tara Murney

HELLO AGAIN!

Welcome to my #newsletter , I'm excited to share and connect a tad deeper with all of my readers and those in my communities who have shown me incredible support during my #linkedin journey. Yes, my Newsletters are longer than most so get cozy, grab a coffee and lets go!

Each month, I will share bright insights, stories, inspiring ideas, the latest in research and science, all tied into EI and PQ, in the hopes you find the courage to lean into self-discovery and utilize actionable steps to design your life in a way that brings purpose, more joy, abundance, fulfillment and greater meaning!

Mindfulness Leads to Greater Self-Worth

What is mindfulness?

Mindfulness is the practice of being present and fully engaged in the moment, it is truly how I live my life daily. I was introduced to #mindfulness back in 2013 and I never looked back. I want you to stop what you are doing this very moment (including reading this for a brief second) and focus just on this moment ...

• What do you see?
• What do you hear around you?
• What do you smell? Or maybe even taste?

What did you experience?

Pay attention if you have any judgements in your mind about a current situation or issue, for example: lets say that you are currently frustrated with your day as its not going as planned and you are blaming certain people or things; let it go. Do not put a label on the current situation, simple accept what is.

Mindfulness is a state of mind where one is aware of their thoughts, emotions, and surroundings without judgment or distraction. The trick is to acknowledge the YOU behind all the thoughts and the feelings and simply be the observer.

TA-DA! That's it and you just experienced a small step into mindfulness and are now on a path to mindful living, how exciting!

Being mindful can feel odd at first, some even find it difficult, like meditation or anything that moves you out of your comfort zone or your daily routines; we have resistance. I encourage you to lean in. Harvard put out a recent study that found that most people think about random things other than what they are actually doing about 46.9% of the time. We need to slow down and practice mindfulness daily as to stay on track of goals and for our overall #wellbeing .

Mindfulness has been shown to have many benefits, including reducing stress, increasing focus and productivity, and improving self-esteem.

If you're a beginner or in particular, struggling with self-worth, here are some steps and tips to help you get started with mindfulness:

1. Set aside time for mindfulness practice: Just like any other skill, mindfulness takes practice. Set aside some time each day to focus on being present in the moment. This could be as little as five minutes or as long as an hour, depending on your schedule and needs.
2. Start with small steps: If you're new to mindfulness, it can be overwhelming to try to be fully present in the moment all the time. Start with small steps, like taking a few deep breaths before starting your day or focusing on your breath for a few minutes during a break.
3. Practice non-judgmental awareness: Mindfulness is about being aware of your thoughts and feelings without judging them. When you notice negative thoughts or emotions, acknowledge them without dwelling on them or getting caught up in them.
4. Use guided meditations: If you're struggling with staying focused during mindfulness practice, try using guided meditations. There are many apps and websites that offer free guided meditations that can help you stay focused and present.
5. Focus on the present moment: Mindfulness is all about being present in the moment. Instead of worrying about the future or dwelling on the past, focus on what's happening right now. Notice your surroundings, your breath, and the sensations in your body.
6. Be kind to yourself: If you're struggling with self-worth, it can be difficult to practice mindfulness without judging yourself or feeling critical of your thoughts and emotions. Remember to be kind to yourself and treat yourself with compassion.
7. Practice gratitude: Gratitude is a powerful way to increase self-worth and positivity. Take a few minutes each day to reflect on the things you're grateful for, whether it's a supportive friend or a beautiful sunset.
8. Take breaks when needed: Mindfulness can be challenging, especially when you're dealing with difficult emotions or thoughts. If you're feeling overwhelmed, take a break and come back to your practice later.

In conclusion, mindfulness is a powerful practice that can help increase #selfworth and improve overall well-being. Whether you're a beginner or struggling with self-worth, these steps and tips can help you get started with mindfulness and experience the many benefits it has to offer. Remember to be patient, kind to yourself, and focus on the present moment. With practice, mindfulness can become a natural and effective part of your daily routine like it is mine.

Leadership: Key Behaviors of Influential Women in Leadership

?Question: Does any of this sound like you?

• When you speak, people tend pay attention, they listen, take notes, and then go straight into action fueled with inspiration
• When you walk into a room, all eyes tend?to land on you, even if they are in the middle of a conversation
• When you write, people tend respond in the most powerful of ways

If you answered YES, this is known as?INFLUENCE!

Based on my experience, if someone can shift the actions and the behaviors of an individual or even a group like a team (which can be subconscious or conscious) all based on what they do and/or say; they have influenced them.

People who have influence on others change the atmosphere or environment simply through their words, their actions and just their energetic #presence - I've seen individuals lives completely change for the better all because someone of high influence walked into their life. Women have powerful presence and can be extremely influential in leadership and women’s leadership is quite different from men’s, simply because our influence plays a KEY factor in how #effective we are as leaders. As an influential woman in leadership, I recognize that we share certain commonalities, they are:

1. We care. There is a famous saying that states: "People don’t care about how much you know until they know how much you care" and its very accurate. Influential women leaders understand its not about them, its about others and that all their decisions affect everyone around them. They allow empathy to take a front seat which is the greatest soft skill ever!
2. Influential women leaders are rooted in creating teams that are bonded or united together through common #experiences . They acknowledge the importance of creating team traditions, having a common foundation in which everyone can create, build and experience together.
3. Influential women leaders are #disruptors , not in a forceful or cut-throat kind of way but they challenge things, they ask deep questions, are curious by nature and they bring intuitive perspectives; thus giving permission for others to follow in her path.
4. Influential women leaders are dreamers and visionaries yes, but the great common thread among incredible influential women leadership is the power of #belief . The power of belief is bestowed upon team members which enables them to believe that anything is possible; I've seen it ripple into team after team and throughout departments in companies and businesses.
5. Last but not least, is my all time favorite --- #intuition .?Our emotions are drivers which can be a good thing when leading, yes they can be a negative as well but an influential woman leader knows exactly how to allow her intuition to lead her into making the right decisions and also to express for others what they may be thinking, feeling and embodying by using her words. Due to this factor alone, its an open invite for people to feel safe, seen and valued.

Neuroscience

Where are my coffee drinkers at?

I have a few obsessions in life, five in particular:

• One, my children.
• Two, my hubby.
• Three, helping millions of people who feel "stuck" in life, find purpose and love their life once again.
• Four, high heels and ...
• Five, COFFEE!

Question: Can a simple cup of coffee with milk have an anti-inflammatory effect in humans? Apparently so, according to a new study.

A combination of proteins and antioxidants doubles the anti-inflammatory properties in immune cells. The researchers hope to be able to study the health effects on humans.

Antioxidants known as #polyphenols are found in humans, plants, fruits and vegetables. This group of antioxidants is also used by the food industry to slow the oxidation and deterioration of food quality and thereby avoid off flavors and rancidity. Polyphenols are also known to be healthy for humans, as they help reduce oxidative stress in the body that gives rise to inflammation.

But much remains unknown about polyphenols. Relatively few studies have investigated what happens when polyphenols react with other molecules, such as proteins mixed into foods that we then consume.

In a new study, researchers at the Department of Food Science, in collaboration with researchers from the Department of Veterinary and Animal Sciences, at University of Copenhagen investigated how polyphenols behave when combined with amino acids, the building blocks of proteins. The results have been promising.

To read the full article click HERE .

Thought of the Week: You are the BANK!

I had a two hour talk on an audio room earlier this week about the importance of visualizing yourself as a bank --- what do I mean by this?

There are all kinds of people that will come into your life and also leave your life at any given moment. Some are givers and some are takers; some are both.

Now its important for us to recognize that the people in our lives are either making deposits or withdrawals but more importantly, that YOU are in complete and total control over who has access to the bank of you.

Who are you giving access cards to?

Most will choose significant others and of course family, but even then, often family members can make way more withdrawals then deposits. Now its important to note we are seeking harmony. or in this case balance, there are times for withdrawals and times for deposits (that is a whole article on its own in the future).

People who make deposits are the ones who add #value to your life. You feel comfortable around them and can even get #vulnerable with them and vice versa. They allow you to feel seen, appreciated, respected and cherished. These individuals foster genuine relationships that give permission for you to be your true Self, the authentic you. I recommend that you should 10x these type of individuals in your life from today on.

People who make withdrawals are completely opposite (in most cases). These people will belittle and undervalue you, they will discourage you, make you feel insignificant and they don't really care to see you vulnerable at all. Unfortunately, these people are often the ones we keep closest to us like family members or loved ones, hence why it hurts us so much. We have a hard time establishing boundaries because we feel guilty however, these are the ones who need it most due to the constant withdrawals. They bankrupt our soul and our core self.

EXERCISE:

Let me show you a quick, but powerful little exercise to help you grow your list with more deposit makers, and less withdrawal takers.

Grab a pad of paper and a pen and I want you to:

1. List the five (5) people you spend the most amount of time with, this could be family, friends, colleagues etc., who are those people?
2. List the names of five (5) people that energize you. These are the people that inspire you, motivate you, these are the people who's energy you take with you when you leave their presence.
3. List the names of five (5) people that deplete you. They pull from your energy field. You are stressed out when you talk to them. You're unmotivated and uninspired.
4. Now you're going to cross reference them because ...
5. You are going to set boundaries with the people in list three (3), and list two (2) now becomes the people you must spend more time with.

It is a super simple exercise but its powerful in that it quickly shows you exactly who makes deposits and who withdrawals from your bank. The bank is YOU.

Book of the Week

My book of the week is Monsters In My House which is a true story written by Walt McKinley ; a very dear friend of mine.

Monsters In My House?is a true story of extremely shocking abuse and a child's fight to stay alive.?Walt's grit, resiliency, empathy, and compassion shine through as he mounts one of life's most triumphant #comebacks , and shows us the unbreakable nature of the human spirit.

In tears as he sat on the witness stand at 16 testifying against his father, one of his many abusers that stole his childhood, Walt McKinley found the strength to fight for himself for the first time. In that life changing moment, he made a promise to himself he would do whatever it took to become a #warrior of his abuse and break the generational cycle forever.

Moving 14 times in 16 years and overcoming tortuous abuse by the hands of every adult he came into contact with,?Walt shows us no matter where you start, your history does not define your legacy.

Walt knew from an early age he needed to turn his pain into passion and shares his story of extreme abuse, steps to healing from #trauma , and life success to inspire those still on their journeys to keep fighting. I have had the privilege to listen and watch Walt speak LIVE and I do encourage anyone who is looking for a professional speaker at your next #mentalhealth conference or event to reach out to hi - he's a walking example of resilience and transformation.

To order a copy of his book, click HERE

International Women’s Day – March 8th, 2023

International Women's Day is celebrated annually throughout the entire world. It is a day to show respect, admiration and love, along with recognizing women's economic, social and political achievements. As we celebrate #internationalwomensday on Wednesday March 8th, 2023, it's important to acknowledge the challenges that women leaders face in the workplace. Yes, we have come far, and despite the progress made towards gender equality, there is still a significant gender gap when it comes to leadership positions even in 2023.

A recent study put out by McKinsey & Co., have found that women make up only 38% of first level managers and just 22% of C-Suite executives.

There are many challenges that female leaders come face to face with, but here are 3 of the top and current (very notable ones) that need our attention.

1. One of the greatest challenges that female leaders face is #genderbias and this can manifest in several ways, such as being paid less than their male counterparts, passed over for promotions, and in some cases, even worse --- being subject to sexist comments or behavior. Another recent study found that women are 18% less likely to be promoted than their male counterparts. You can review the study HERE
2. There is another great challenge that stands in the way of women in leadership and that is the lack of representation and #support . How many women find themselves the only woman in the room? This immediately can pose an issue for the woman leading to isolation and having very few mentors or sponsors to lean into.
3. The third on my list is the challenge of the whole work/life balancing act. Women are more likely to take on caregiving responsibilities, which prove to be difficult when trying to balance their home and family obligations to those at work. This is why so many women in leadership burn out quickly, suffer from #anxiety and feel completely #overwhelmed .

I believe it is important that we all recognize and address the challenges that women leaders face. Women leaders have begun to break through barriers, shatter glass ceilings and have achieved great success in the last decade or so but we still are far behind the goal. As we support and promote more leadership roles held by women, we in turn create a more diverse and inclusive workspace for everyone. This is what an equitable future looks like.

Which woman will you acknowledge on the 8th of March? Maybe a few :)

Inspirational Human of the Week

Speaking of women, here is a little bit of #inspiration for those who may believe its "too late" in life for them or have convinced themselves that there is no future except the one they are currently living and experiencing. Read this:

• At age 17, she was rejected from college.
• At age 25, her mother died from disease.
• At age 26, she suffered a miscarriage.
• At age 27, she got married.
• At age 27, her husband abused her and she gave birth to a daughter.
• At age 28, she got divorced and was diagnosed with severe depression.
• At age 29, she was a single mother living on welfare.
• At age 30, she didn't want to be on this earth.

But, she directed all her passion into doing the one thing she could do better than anyone else. And that was writing.

• At age 31, she finally published her first book.
• At age 35, she had released 4 books, and was named "Author of the Year".
• At age 42, she sold 11 million copies of her new book, on the first day of release.

This woman is J.K. Rowling. Remember how she considered suicide at age 30?

Today, Harry Potter is a global brand worth more than $15 billion dollars!!!

Let her story inspire you but also be a reminder that life can change at any moment. The universe responds to #action ; never give up. It responds to unwavering #belief and deep #passion . Its never too late.

Looking for more inspirational posts, check out some favorites from earlier this week:

• HERE
• HERE
• AND HERE

Our shares and stories are what connect us as human beings!

Got a great inspirational video or post to share, post it and tag me in it!

3 Steps to Manifest Success in 2023 Masterclass - FREE

Speaking of?#masterclasses , I am holding another?FREE?Masterclass on Tuesday March 7th at 12:15 pm EST where you will learn the 3 keys that have allowed me to truly tap into what manifestation really is.

Let me be clear: This isn't "woo-woo', this is science people!

These keys are the catalyst to creating several successful businesses, how I won the lottery here in Canada and have cultivated some of the greatest opportunities ever! You can register for FREE HERE ! See you there!

Oh ... WAIT!

Before you go, let me know what you liked, what you would like more of and how I can support you best during your journey!

I love feedback and welcome it all!

If you know someone that this newsletter could serve, please share it out.

Until next time ...