Tag: Mindfulness

Getting Started, Healthy Habits, Mental Health

Express Feelings Positively with the ‘I Feel’ Framework

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Here are my notes for communicating feelings and needs to others in a productive, positive way:

Instead of bottling up emotions or exploding in frustration, let’s work on expressing our thoughts, feelings, and needs in a productive and positive way. This is one of my biggest weaknesses (continuing and never-ending improvement). It’s been fun learning new ways to process emotions and express myself.

The “I Feel” Framework helps you communicate what’s really going on without any blame or judgment.

Why it works: When you start with “I feel” instead of “You always” or “You never,” you take ownership of your emotions while inviting understanding instead of defensiveness. It transforms conflicts into conversations.

The “I Feel” Framework:

1. Name it:“I feel [frustrated/overwhelmed/hurt]…”

2. Link it: “…when [specific situation happens]…”

3. Need it: “…because I need [respect/support/help].”

4. Ask for it: “Would you be willing to [specific action]?”

Example: Instead of “You never help around here” … try: “I feel overwhelmed when the chores pile up because I need some team work”. Would you be willing to handle dishes after dinner?”

This approach validates your feelings, explains the impact, and offers a clear path forward. No one gets defensive, everyone gets heard.

Try this today: Next time you feel frustrated, pause and run through the “I Feel” Framework before speaking. Notice how the conversation shifts.

Share your thoughts below!

Books, Mental Health, Mindfulness, The Power of Now

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

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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!

Healthy Habits, Mental Health

Own Your Emotions: The Daily Check-In That Changes Everything

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The Daily Check-In: A simple 5-minute emotional check-in that helps you express feelings honestly without blaming others or spiraling into self-criticism.

Most of us either bottle up emotions or let them explode… both hurt our relationships and well-being.

The middle ground is taking ownership of your feelings while staying accountable, without dragging yourself or others down.

Here’s how to make it an everyday practice:

1. Set a daily alarm for your check-in – Morning coffee or lunch break works great

2. Ask yourself: “What am I feeling right now?” – Happy, sad, angry? Use the Feelings Chart to get more specific (see end of post)

3. Verbalize your emotions using “I feel” statements instead of “you made me feel” – owning emotions is about your experience, not assigning fault

4. Acknowledge your role without harsh self-judgment – “I could have handled that better” is way better than “I’m such a mess”

This practice builds emotional awareness and keeps small frustrations from becoming big explosions. You’ll communicate more clearly, relationships improve, and that constant mental chatter will quiet down.

Try this today: Set a daily alarm for your check-in. Tomorrow when it goes off, pause for just 3 minutes and run through questions 2-4: what are you feeling, create “I feel” statement, and acknowledge your role in any conflicts. Notice what comes up… no judgment, just awareness.

Share your thoughts below!

The Feelings Chart

Mental Health, Newsletter

✨ May 2025 Newsletter ✨

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Hey Friend!

What a month it’s been! May flew by as we explored seven powerful areas where small, intentional actions can grow into transformative mental health benefits.

If you’re just catching up or want to revisit any of our “seeds,” this newsletter is your complete guide to everything we covered.

✨ NEW ON THE BLOG ✨

1. Mindset: Cultivating a Growth Mindset
The power of adding “yet” to your vocabulary and reframing failures as lessons.

2. Nutrition: Nourishing Your Mind
How omega-3 rich foods, fermented foods, and dark leafy greens literally feed your mood.

3. Fitness: Movement as Medicine
Why consistent, mindful movement creates compounding mental health benefits over time.

4. Home: Creating Sanctuaries
Simple ways to transform your living space into a mental health sanctuary.

5. Relationships: Sowing Connection
Practical strategies for building supportive relationships that protect your mental wellbeing.

6. Garden: The Therapy Garden
How plant care nurtures your mental health through connection with nature.

7. Finances: Financial Peace of Mind
Money habits that reduce anxiety, starting with your first $1 emergency fund.

✨ COMMUNITY HIGHLIGHT ✨

“Corie! Thank you so much for sharing this [#6 Garden Therapy] with me, I loved reading it and couldn’t agree more with you, it truly is and has been such a great thing for me and my mental health along with really anything outside” – Chelsea B.

✨ CHOOSE ONE ✨

We want to know: Of all seven areas we covered, which one is calling to you most right now?

🧠 Mindset: Add “yet” to limiting thoughts

🥗 Nutrition: Include one brain-boosting food daily

🏃‍♀️ Fitness: Try 5-minute movement sessions

🏠 Home: Create one clutter-free zone

💝 Relationships: Practice deep listening with the 80/20 rule

🌿 Garden: Add one plant to your space

💰 Finances: Start your $1 emergency fund

✨ MENTAL HEALTH RESOURCES ✨

A gentle reminder that support is always available:

  • Crisis Text Line: Text HOME to 741741
  • National Suicide Prevention Lifeline: 988
  • SAMHSA National Helpline: 1-800-662-4357
  • Mental Health Awareness Blog

✨ LOOKING AHEAD ✨

Summer is almost here and we’re shifting our focus to wildlife awareness!

Get ready to learn all about wild animals and their natural environment, including their behaviors, habitats, and needs. Also about how human actions impact wildlife, responsible practices to protect them, and what to do in emergencies.

With everyone getting outdoors more and hitting the roads, remember to be safe and respectful in wildlife areas. Slowing down in wildlife areas saves lives, tell your loved ones!

✨ KEEP ON STEPPING ✨

Thank you for being part of this Mental Health Awareness Month journey. Your engagement, comments, and shares reminded me why this work matters so much. Mental health isn’t a destination—it’s a practice, and every small seed you plant counts.

Remember: You don’t have to be perfect. You just have to start where you are, with what you have.

Keep growing, Corie x

P.S. Did a friend forward this to you? [Subscribe here] to get future newsletters and never miss a mental health tip that could change your day.

Follow along: Facebook | Instagram Read the blog: coriemuldoon.com Share your story: Just reply to this email / leave a comment—I read every single one!

Newsletter

✨ March 2025 Newsletter ✨

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Hey Friend!

March was so eye opening! We touched on mindfulness, and how we can apply it in our daily life: fitness, nutrition, hydration, daily habits, and productivity. It’s true that when we ask the right questions and commit to intentional living, it improves our quality of life.

This month, I’m excited to share some simple ways we can be more mindful throughout our day to live a happy and healthy lifestyle. These tips are perfect for busy people looking to get the most out of their day without overwhelming things.

Let’s dive in!

 ✨ NEW ON THE BLOG ✨

✨ BLOG OF THE MONTH ✨

4 Steps to Building Wealth
most viewed blog – picked by you!

4 Steps to Build Wealth: There are four steps to building wealth: working income, savings, investments, and simple living. Together, they support goals like:

  • Financial independence (more money coming in than going out) and
  • Retirement (no longer having to work for money).

✨ WHAT I’M LOVING THIS MONTH ✨

Herbal tea (lavender, nettle life, dandelion), baking oatmeal cookies, sunbathing with the pup, grinding coffee beans for a fresh batch, dusting and cleaning, plant clippings, planning for Q2

✨ QUICK FIT TIP ✨

Did a 40 hour water fast for the first time this month… Overall, I loved it! The end result was no bloating, feeling super hydrated, laser focused activity, and a good reset for my internal clock.

I found that my digestive system was able to relax, like really relax. Specifically while I was sleeping (I got a great night’s sleep too!) Other than water, I had a single LMNT pack, some herbal tea, black coffee, and hot water with spices (herbal broth).

I’m thinking of doing a water fast every 3 months. Full cleanse mind, body, and soul. A great way to prepare for the new season. Big thanks to Jesse Itzler for the inspiration!

✨ KEEP ON STEPPING ✨

Another month in the books, super grateful for that! Wishing you an April full of renewal, love, and joy. You got this. Whatever the goal, take it one day at a time.

If you have any questions, comments, found value – please let me know!

Remember, take it easy and breathe deeply.

Do you like these newsletters? Anything I could add / takeaway?! Leave a comment or reply to this email! Appreciate you x

Featured Series, Healthy Habits, Seasonal - Spring

Spring into Wellness: Simple Daily Habits for Busy Lives

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As winter thaws into spring, it’s the perfect time to refresh our health routines.

Here are some practical ways to enhance your well being without overwhelming your busy schedule:

Morning Mindfulness

Start your day with a 5-minute breathing exercise or quick stretch session. This small investment sets a positive tone and helps you approach challenges with clarity.

The “SAVERS” Routine

Implement parts of the popular SAVERS method (Silence, Affirmations, Visualization, Exercise, Reading, Scribing) even in abbreviated form. Try just 2-3 minutes of each element that resonates with you.

Work Rhythm Optimization

Embrace the Pomodoro Technique—25 minutes of focused work followed by a 5-minute break. These intentional pauses prevent burnout and actually boost productivity.

Family Connection Points

Create “device-free zones” during specific times like meals or before bedtime. Even 15 minutes of quality conversation or shared activity strengthens family bonds.

Nature Reset Button

Take micro-breaks outdoors—a quick walk around the block or simply sitting in the sunshine for a few minutes can reset your mental energy and improve mood.

Hydration Habit

Keep a water bottle visible during your day. Proper hydration affects everything from cognitive function to skin health and energy levels.

Evening Unwind

Establish a 10-minute evening ritual that signals to your body it’s time to wind down—whether reading, light stretching, or preparing for tomorrow.

Remember, small consistent actions create meaningful change. This spring, focus on progress rather than perfection as you incorporate these simple practices into your daily life.