Tag: daily

Lifestyle, Mindfulness, Spirituality

Embracing Intentional Living in Spirituality

Corie Muldoon

In spirituality, being intentional means living with conscious awareness and directing your energy, thoughts, and actions toward a specific sacred purpose rather than moving through life on autopilot.

I just added a spiritualty row to my life map and intentional is what I choose for the ‘who I have to be column’ – really loving this!

current Life Map as of 5/27/26

Core Pillars on Intentional Living

Conscious Presence: From mindless habits to actively aware

Chosen Meaning: Assigning sacred significance to everyday routines

Energy Alignment: Matching daily behaviors with inner soul values

How It Looks in Practice

Ritual vs. Routine: Transforming a coffee into a gratitude ritual

Mindful Communication: Choosing words that heal rather than reactively venting (wow this one is eye opening!)

Sacred Boundaries: Saying no to things that drain your spiritual peace

Focused Meditation: Sitting with a specific goal, like forgiveness

My Life Map for Spirituality

Yearly Goal: Personal Inventory

Monthly Goal: Soul Audit
What do I actually believe right now? What am I avoiding? Where am I out of alignment with my values? What needs to be released? What am I most grateful for at a soul level?

Weekly Goal: Frequency Tones
listen to frequency tones radio for a one hour minimum meditation as a form of sound therapy

Daily Goal: Sit in Silence

Lifestyle, Mindfulness

Daily Life of the Modern Monk

Corie Muldoon
Daily Life of the Modern Monk

Real growth comes from sitting down and thinking about life.

Starting from our inner world (thoughts, feelings, behavior)…

Working toward our outer world (living situation, job, hobbies, relationships, daily routine)

To start, I asked myself: what fulfills me?

  • SAVERS morning routine
  • Gardening and plant care
  • Cozy coffee/tea time
  • Yoga flows and strength training
  • Family walks with Joe + Champ
  • Sunbathing
  • Playing guitar
  • Photography (taking + editing)
  • Posting on Instagram and blog
  • Cooking, fruits and vegetables
  • Boho home decorating
  • Cleaning (I actually enjoy this!)
  • BBI shifts (tolerable, pays the bills)

I have a dream to live with monks in Thailand later in life. To share my stories with travelers and explore parts of me I’ve never discovered before. While I’m on the journey to get there, I’m thinking: what should I focus on?

✓ SAVERS morning routine

✓ Connection to nature (gardening, sunbathing, walks)

✓ Creative expression (guitar, photography, blog)

✓ Physical practice (yoga, strength training)

✓ Mindful living (tea time, cooking, healthy eating, upkeep temple)

✓ Sharing seeds with others (Instagram, blog – inspiring w/o pressure)

✓ Simple work that pays the bills without consuming me (BBI)

✓ Financial freedom building (real estate, investments)

I am the elder monk living her stories out in real time. It’s magical and intentional.

As I continue protecting my peace, I’m feeling way less stressed, with more focus, clarity, calmness, and happiness. Connecting more with things that bring me peace, and disconnecting from things that drain my energy.

Thanks for reading! Keep on stepping

Books, Mental Health, Mindfulness, The Power of Now

Release Emotional Pain: 3 Simple Ways to Heal Your Pain-Body

Corie Muldoon

Eckhart Tolle’s concept of the “pain-body” explains why past hurts keep surfacing.

The pain-body is our accumulated emotional pain, that feeds on negative thoughts and reactions.

The good news? You can start to heal your emotional pain-body today!

3 Ways to Heal Your Pain-Body

  • Practice presence when triggered – When emotional pain arises, don’t fight it or identify with it. Simply observe it without judgment. This awareness starves the pain-body of the reaction it craves
  • Breathe through the discomfort – Take 5 deep breaths when you feel old emotions surfacing. Your focused attention on breath interrupts the pain-body’s automatic patterns
  • Name what you’re feeling – Say to yourself: “I notice sadness” instead of “I am sad.” This creates distance between your true self and the pain-body. Check out the Feelings Wheel tool below:

Why this works: The pain-body loses power when exposed to conscious awareness. It can only survive in unconsciousness: in your automatic reactions and resistance

Try this today: Next time you feel upset, pause and ask yourself: “Is this my pain-body reacting to something from my past?” Just asking shifts you into presence so you can begin healing

Share your thoughts below!

Movement

Move It or Lose It: Movement Hacks for Busy People

Corie Muldoon

Your body craves movement, but who has time for hours at the gym? These micro-movement strategies transform everyday moments into opportunities for health and vitality.

Morning Rituals

While brushing your teeth, practice single-leg balance. Alternate legs midway through. This simple hack engages your core and improves stability before your day even begins.

Kitchen Moments

Waiting for water to boil or tea to steep? Drop into a deep squat. Hold it as long as you can. This transforms dead time into a leg-strengthening, mobility-improving mini-workout.

Work and Desk Life

Set an hourly alarm for movement breaks:

  • Stand up and do 10 body rolls
  • Perform shoulder shrugs
  • Stretch your spine
  • Walk around for 2-3 minutes

Commute and Travel

Skip the elevator. Take stairs with a little extra bounce. If you’re walking, practice mindful movement by feeling each step and breathing deliberately.

Outside and Nature

Dog walks aren’t just for pets. Use this time for:

  • Grounding exercises
  • Walking meditation
  • Intentional breathing
  • Gentle stretching between work sessions

Quick Action Checklist

  • Balance on one foot while brushing teeth
  • Do a deep squat while waiting in the kitchen
  • Take stairs instead of elevators
  • Set hourly movement alarms
  • Practice mindful walking during dog breaks
  • Stretch between work sessions
  • Add small movements to daily routines

Movement doesn’t require massive time commitments. It’s about integrating small, intentional actions throughout your day.

Productivity

Goal, Strategy, Tactics: A Simple Framework for Success

Corie Muldoon

Ever feel stuck between knowing what you want and figuring out how to get there?

I’ve found that breaking down any goal into three simple layers…

  • Goal
  • Strategy
  • Daily Tactics

…can bridge that gap and create real momentum.

Let’s break this down into something you can use today.

The Framework

Your Goal is your destination – the clear, specific outcome you want to achieve. Maybe it’s running a marathon, saving for a house, or learning to speak Spanish.

Strategy is your roadmap – the key approaches you’ll use to reach that goal. Think of these as your main paths forward. For a marathon goal, your strategies might be building endurance, improving running form, and maintaining proper nutrition.

Daily Tactics are where the magic happens – these are the specific, checkable actions you take every day. They turn your strategies into reality through consistent, small steps.

See It In Action

Here’s how this looks for a real goal:

Goal: Save $10,000 for a house down payment

  • Strategy 1: Reduce monthly expenses
    • Daily Tactics: Pack lunch for work, use shopping lists, cancel unused subscriptions
  • Strategy 2: Increase income
    • Daily Tactics: Spend 30 minutes on side hustle, look for overtime opportunities
  • Strategy 3: Automate savings
    • Daily Tactics: Set up automatic transfers, track expenses daily

The power of this framework is its simplicity. You always know what to do next because your daily tactics are clear and specific.

Make It Work For You

Start with one goal that matters to you. Write it down. Then ask yourself:

  • What are 2-3 main strategies that will get me there?
  • What specific actions can I take daily for each strategy?

Keep your daily tactics simple and doable. Remember, small consistent actions add up to big changes over time.

✨ Ready to transform your goals into reality? Grab a piece of paper and try this framework today. Your future self will thank you ✨

Movement

The Power of Stretching: When and How to Incorporate it into Your Daily Routine

Corie Muldoon

Are you looking to improve your flexibility, reduce muscle tension, and boost your overall well-being? Stretching is an excellent way to achieve these benefits. And the best part: it can be done anywhere, anytime.

When to Stretch?

Incorporating stretching into your daily routine can be particularly beneficial:

  1. Morning Stretching (5-10 minutes): Starting your day with stretching can… help increase blood flow, energy, and flexibility. Try stretching as soon as you wake up, before getting out of bed.

  2. Afternoon Stretching (5-10 minutes): Taking a short break to stretch in the afternoon can… help reduce muscle tension, improve focus, and increase productivity. Try stretching during your lunch break or mid-afternoon slump.

  3. Nighttime Stretching (10-15 minutes): Stretching before bed can… help relax your muscles, calm your mind, and prepare your body for a good night sleep. Try stretching as part of your bedtime routine.

The ideal time to stretch depends on your personal schedule and preferences.

5 Simple Stretches to Get You Started

Here are five simple stretches you can incorporate into your daily routine:

  1. Neck Stretch: Slowly tilt your head to the side, bringing your ear towards your shoulder. Hold for 30 seconds and repeat on the other side.

  2. Shoulder Rolls: Roll your shoulders forward and backward in a circular motion. Repeat for 30 seconds.

  3. Quad Stretch: Stand with one hand against a wall for balance. Bend one knee, keeping your foot behind you, and stretch the front of your leg. Hold for 30 seconds and repeat on the other side.

  4. Chest Stretch: Stand in a doorway with your hands on the door frame at shoulder height. Lean forward, stretching your chest and shoulders. Hold for 30 seconds.

  5. Calf Stretch: Stand facing a wall with one hand on the wall for balance. Step one foot back about a foot and a half, keeping your heel on the ground. Bend the front knee and lean forward, stretching your calf muscle. Hold for 30 seconds and repeat on the other side.

Benefits of Regular Stretching

Incorporating stretching into your daily routine can have many benefits, including:

  • Improved flexibility and range of motion
  • Reduced muscle tension and stress
  • Enhanced athletic performance and injury prevention
  • Improved posture and balance
  • Better sleep quality

Actionable Tips to Incorporate Stretching into Your Daily Routine

  1. Start small: Get started with short stretching sessions (5-10 minutes) and gradually increase duration and frequency.

  2. Schedule it: Treat stretching as a non-negotiable part of your daily routine, like brushing your teeth or taking a shower.

  3. Find a stretching buddy: Having a stretching partner can help keep you motivated and accountable.

  4. Listen to your body: Honor your body’s limitations and take regular breaks to avoid injury or burnout.

  5. Make it a habit: Incorporate stretching into your daily routine, like right after waking up or before bed.

Conclusion

Stretching is a simple yet powerful way to improve your overall health and well-being. By incorporating stretching into your daily routine, you can experience many benefits, like…

  • improved flexibility
  • reduced muscle tension
  • enhanced athletic performance
  • better sleep quality

Remember, a little bit goes a long way. Start with short stretching sessions and gradually increase duration and frequency. Make stretching a non-negotiable part of your daily routine, and watch your body and mind transform.

Share your favorite stretches and tips for incorporating stretching into your daily routine in the comments below!

✨ Stay flexible and happy ✨