Mindfulness with Joan

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Mindfulness with Joan

As your holistic wellness and life coach I walk along side you on your journey to wholeness and increased overall well-being and health.

I help you achieve balance in your life, reduce stress and discover your gifts and passions.
~Joan (She/Her) In addition to coaching, I am also a PSYCH-K® Facilitator and a Gendai Reiki Practitioner.

12/03/2025

🍪 Yesterday was National Cookie Day, but let’s make it nervous system style.

If you had to choose one today:
👉 Chocolate chip = 3 heart-centered breaths
👉 Sugar cookie = 5 quick gratitudes
👉 Gingerbread = 20-second shake + stretch

Your nervous system doesn’t need huge changes, just tiny, loving interrupts.

Tell me in the comments: Which “cookie reset” are you choosing today? Drop the emoji: 🍪💛

I love chocolate chip cookies…tell me where you have had the best chocolate chip cookie ever! Also, I do not like gingerbread cookies but I just got up, took a break from working and stretched and walked up and down the stairs a few times and I am ready to take on the rest of my day!

12/01/2025

Feeling drained already and December just started?
You might be leaking energy without realizing it.

Here are 3 grounding shifts to help you protect your energy this month:
1. Balance your to-do list
Add something that supports you, even a 15-minute break away from your phone.
2. Empty your mind onto paper
Your mental clutter is draining you. Get it out of your head and into the open.
3. Check where your “yes” is going

If it doesn’t support you, it’s okay to say a kind, clear “no.”
You’re not meant to power through the month on empty.
Protect your energy. Nourish yourself. Choose the small shifts that bring you back into alignment.

Read the full post on the blog, link in bio!

11/24/2025

This week’s energy? Slow down. Let things unfold. Reconnect with who and what matters most. ✨

Who cares if the turkey is dry or the table isn’t picture-perfect?
Thanksgiving isn’t about how it looks, it’s about how it feels.
Watch the silly movies.

Cuddle your people and pets.
Laugh at the chaos.
Savor the love.
Connection is your medicine this week.

Let the heartfelt conversations be the real gift.

I shared more about this on the blog (and told my hilarious green bean casserole fail story 😂).
What’s your favorite Thanksgiving memory? Drop it below!

11/21/2025

Are you a business owner looking for a support program for your team without the traditional EAP?

I’m now offering low-cost 1:1 wellness sessions that help employees shift from anxious → grounded, reactive → intuitive, and overwhelmed → clear, calm, and fully present.

These sessions help your team:
• Move from stress to peace
• Tap into their most intuitive, high-functioning self
• Communicate with more clarity
• Feel better so they can show up better
Give your employees the gift of wellness this year.

✨ 15-minute discovery calls now open, message me to chat about how we can partner.

11/20/2025

Apparently this Friday is World Hello Day 👋

Which feels like perfect medicine for this almost-holiday, slightly-frazzled season.

Today’s (light-hearted) experiment:
👉 Trade one scroll for one genuine hello.

Say hi to the barista, your coworker, the neighbor walking their dog, or the person who always checks you out at the grocery store.

Then notice your body:
– Do your shoulders drop a little?
– Does your breath slow down?
– Do you feel just 2% more human and less “on autopilot”?

When life happens and the season gets full, these tiny micro-moments of connection quietly tell your nervous system:
“I’m safe. I’m not alone. I can soften.”

💬 Who might you say hello to today?

11/17/2025

Gratitude… but make it present tense.
November always reminds me to slow down and appreciate more, but this year I’m leaning into a different kind of gratitude, the kind that happens in the moment, not just in the memory.
I had this tiny moment where I paused and thought:
“This. This right here. This is joy. Feel it.”
And it stuck with me.
Because your body remembers joy just as much as it remembers stress.
Your nervous system stores gratitude, connection, warmth, if you let it.

This month, try:
🌿 Catching joy as it’s happening
🌿 Feeling gratitude in your body, not just your mind
🌿 Saying it out loud when a moment feels good
🌿 Asking yourself: “Was I present when this happened?”
Let your body keep score… but let’s add more joy to the scoreboard.

And if you’re ready to reset before 2026: my new 10-week Reset & Recharge program is now open. Five every-other-week sessions to realign, reduce stress, and rebuild your capacity for calm.

Business owners, I also offer a simple, low-cost wellness benefit for small teams who need support beyond a traditional EAP.

11/13/2025

The 3 things I do every morning to stay grounded and create the day I want, instead of letting the day create me.

☀️The minute I open my eyes (before even getting out of bed), I do a quick body scan, checking in with how I feel in my body, mind, and heart.
☕ While waiting for the water to boil for tea and coffee, I take slow, intentional breaths, in and out through my heart, infusing each one with appreciation and gratitude for the day ahead.
🧩 Then, my husband and I sit down together to open the NY Times Connections puzzle. We sip our coffee, solve the clues, and our cats usually curl up nearby.

Notice what’s missing?
No emails. No to-do list. No phone in hand.
Those 30 minutes together are our favorite part of the day, calm, connected, and fully ours.

What about you?
What helps you create the day you want, instead of the day creating you?

11/10/2025

Grace. Gratitude. Letting go.
When Arabella crossed the rainbow bridge, it was hard, for my mom, for me, for our family.
But when I paused long enough to reflect, I found gratitude everywhere.

Gratitude for kindness. For connection. For the people who show up quietly when we need them most.
That’s the beauty of gratitude, it turns pain into presence and loss into love.

Read the full reflection → “Grace, Gratitude, and Letting Go” (link in bio)

11/09/2025

2 Truths & a Lie 👀
Let’s play! Can you guess which one’s the lie?
1️⃣ Born on Super Bowl Sunday- my dad and the doctor were telling my mom to “hurry up” so they didn’t miss the game. 😂
2️⃣ All my siblings (and my parents!) share the same initials- JZ.
3️⃣ I’m tall for my family! I am 5’6!
Drop your 2 truths and a lie in the comments, let’s see what surprises you’ve got!

11/04/2025

Life happens. Plans shift. Chaos sneaks in.
Last week, I was reminded how quickly everything can change, and how much power we have in choosing our response.
I paused, I rescheduled, and I gave myself permission to just be.
Sometimes, creating calm means making space for what truly matters, and letting go of everything else.
✨ Read the full story: “When Life Happens: Finding Calm in the Chaos” (link in bio)

10/30/2025

Take a Pause. Breathe. Reset. = Clarity and Calm
Life moves fast. Deadlines, meetings, family, emails, it’s easy to forget to simply be. Taking a mindful pause, even for a few minutes, can bring you back to the here and now, and help you reconnect to your clarity and calm.

✨ Try this simple reset:
    •    Schedule it. Set a reminder to take a short, intentional break.
    •    Move your body. Walk around the office, or better yet, step outside for fresh air.
    •    Ground yourself. Notice what you can see, hear, and touch. Feel your surroundings.
    •    Reconnect inward. Wiggle your toes, soften your shoulders, place your hand on your heart.
    •    Breathe. Imagine your breath flowing in and out through your heart. Stay here for a few minutes.
    •    Notice the shift. Did your breath slow down? Do you feel lighter, more open, more centered?

Even a two-minute pause can reduce brain fog, clear your mind, and reconnect you with your higher-level thinking and intuition.
Now… return to your work, your day, or your next task and notice how much more grounded, creative, and ready you feel.

10/30/2025

Take a Pause. Breathe. Reset. = Clarity and Calm

Life happens and sometimes we forget to take a moment to ourselves to bring us back to the present moment, the here and now.

• Schedule a time in your day to take a quick break. Make it intentional. Set a timer or an alarm.
• Get up and move. It can be walking around the office or if you can, go outside.
• Ground yourself into your space. What do you see? What do you hear? What can you touch?
• Feel a part of your body. Wiggle your toes and feel into your body.
• Focus on your heart or chest area and imagine your breath flowing in and out of your heart. Place your hands on your heart to connect you even further inward.
• Continue to breathe like this for a few minutes.
• Notice any changes in your body. Did your shoulders drop a little? Did your breath become slower and deeper than usual?

A quick reset during the day can help you find clarity - reduce brain fog and help you tap into your inner wisdom and guidance and your higher level thinking.

Now…go back to what you were doing before taking the pause and see if you feel more clear, creative, and ready to take on the day!

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4611 E SHEA Boulevard, BUILDING 3, SUITE 180
Phoenix, AZ
85028

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http://www.mindfulnesswithjoan.com/home.html

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