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meditation & mindfulness.

everyone knows that most of us would benefit from learning to meditation and learning to incorporate mindfulness into our daily lives.  yet most people don’t know WHY and don’t know how.

just like there are an infinity of ways to eat real food, and yet we feel like the SHT is the only way.  there are so many different ways that are taught to meditate. we feel like the SHT way of meditation and mindfulness is THE way because it takes into account the ways that work.

check out this podcast and check out the supporting notes in our blog post. this is from the heart with an intention to help and heal!


supporting resources:


feeling amazing should be our default.

there was a time when we had no choice but to eat real food.  we naturally were awake when the sun was up, and slept when it was dark. our stressors were very different.  we had a natural default of feeling amazing.  back then, we probably didn’t have as much of a need for meditation and mindfulness because we were naturally happy and at our default.

this toxic world has forced us to fight to get back to our normal default, our “zero.”


in this world, we need more than just feeling amazing.

once we learn to eat real food, sleep better, workout, get sun every day, etc., we feel better and we are naturally happier.

the problem is since we could understand language, we’ve been burdened with expectations.

  • what others think we need to do.
  • what we think we need to do or look like or be like based on others’ expectations, magazines, social media, movie stars, music stars, etc.


we are habituated to thinking.

since we could understand language, we’re also been burdened with habituation to thinking.  we are thinking nonstop, all day, every day.  this habituation to thinking causes all kinds of mayhem. we are:

  • thinking all the time.
  • thinking when we should be focused on something else.
  • thinking when we should be enjoying something in the present.
  • not comfortable in space with free time.  we feel the need to fill space.


how do we create more happiness in this crazy modern world?

  • make health a priority.
  • have a morning “practice” which includes meditation.
  • understand crucial concepts around meditation and mindfulness.
  • have daily tools we can use = mindfulness tools, and tools for working with our emotions.
  • learn to create more “space” and being engaged with life.


our morning process – priming & “practice.”

  1. step 1 – gratitude.
  2. step 2 – meditate.
  3. step 3 – envision.


what can you start doing now?  cultivate the habit of having a morning process.

start small.  just commit to a 10-minute window every day, preferably morning.

  • find your special place and time.
  • block out 10 min.
  • start with gratitude in whatever way makes sense to you (approx 2 min).
  • set a timer for 5 minutes of just sitting with yourself and “being.”
  • think about what you want for your day and life.


supporting resources:

get more resources at…

Paul C. Tijerina

Paul C. Tijerina | BS MFT CPT NLP | Nutritional Therapist & ATAVIST Life Coach