WHO’S THE VOICE IN YOUR HEAD?
HOW MINDFULNESS HELPS US OVERCOME STRESS
T here was a period of time when I got up at 4:30 a.m. every morning to do yoga. I’d heard that yoga was good for stress relief, and between running the law firm and raising a family, I certainly have my fair share of stress. Doing yoga definitely helped with my stress, but the sleep situation — or lack thereof — that came from waking up so early just wasn’t doable. Eventually, I moved my yoga to the evenings. This has helped so much with my stress levels and my sleep. April is Stress Awareness Month, and I’d like to share some of my personal stress management strategies. I don’t know anyone who’s not a little stressed out during the day. To be fair, some stress is good and can help us get things done. However, chronic stress can really harm your health. My brain is constantly going with thoughts, and my phone is constantly pinging with new notifications that demand my attention. It’s incredibly stressful. You can’t do good work, or good anything, when your attention is being pulled every which way. Mindfulness is a very important part of my stress management strategy, and yoga and meditation are the two biggest resources in my mindfulness toolkit. I was listening to an interview with former World Chess Champion Garry Kasparov — who held the title for 15 years — on “The Tim Ferriss Show” podcast. Kasparov explained that the thing that was most important to improving his skills — and to improving himself as a human — was meditation. After hearing this, I downloaded the
app Headspace, which offers guided meditation. It made such a difference. It’s hard to explain, but when I meditate, I feel like my brain is being rewired. I feel calmer and a bit more in control of my own mind. Through my mindfulness journey, I’ve learned that the voice in my head isn’t me. You know the voice I mean. It’s that negative one that says, “I’m a terrible person. I’m not good enough to do this. My life is falling apart.” These thoughts can really drag us down, but that negativity isn’t really you. When I first realized this, it was a huge breakthrough. You can separate yourself from that voice instead of letting it drown you with negative thoughts. By separating yourself from the negative voice, you can acknowledge how you’re feeling, but rather than wrestle with those bad thoughts, you allow them to pass through you. This allows you to process your stress far more effectively. People often say, “I’m so stressed!” like that stress is part of them. But your stress is actually a separate entity. By acknowledging your stress as such, you can let the stress go and better focus on tackling whatever challenges were causing the stress. When I learned to separate myself from that voice, I grew so much in my stress management and my self-improvement. There are always going to be things in life that stress us out, but we don’t have to let that stress control our lives. It’s important to find
strategies to help manage stress that fit into your schedule. For example, if you can’t do yoga in the mornings, plan a yoga session before bed instead. Meditation apps like Headspace or Calm offer 10-minute meditation sessions that can fit into any schedule. You could also read, go for a walk, work out, or do anything else that helps you separate yourself from that voice inside your head. Learning to process stress well is the first step to being a little less stressed out. A trip to White Sands in New Mexico. Throwing the kids into the car and heading out into nature is always important for our family and practicing mindfulness.
And Better Business Will Follow ‘START WITH WHY’
“There are only two ways to influence human behavior: You can manipulate it, or you can inspire it.” –Simon Sinek It can often be hard to clearly articulate what you do for a living. That means it can be difficult to explain your vision to potential clients and customers, which then makes it harder to convince them to purchase your product or services.
help people understand why you do what you do by revealing the real purpose and intention behind your reasons, you build a sense of trust. This trust leads to loyalty, and loyalty means that person comes back to do business with you and also refers your business to others. This is how businesses grow!
Figuring out your “why” is a process of discovery, not invention. In order to discover it, you can turn to three key strategies.
In “Start With Why,” author Simon Sinek illustrates the importance of explaining to others why you do the business you do rather than explaining what you do or how you do it. Sinek argues that when people start figuring out the “why” in what they do, it inspires action from others in a way that discussing the “what” can’t. Talking about the “why” engages emotions; analyzing the “what” is purely logical. When you try to sell something to people based on “what,” you rely on specific manipulations like price and product details. But if you
• Look backward at the original motivation for starting your business. What specific problem were you trying to solve, and why was it important to you to solve it? • Look outward by asking those around you why they spend time with you or why a customer buys from you. You can learn why people are drawn to you and your business this way.
• Look inward by identifying a bigger vision that you wish to contribute to. What do you believe in? What really matters to you?
“Start With Why” teaches readers how to go about discovering their “why,” then instructs them on how to effectively use that information to help their business. It also helps them unleash their business’s vast potential that has remained untapped until now.
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This publication is intended to educate the general public about personal injury and elder abuse. It is not intended to be legal advice. Every case is different.
“You really helped me during my divorce. My brother just got hurt in a car accident. Can you help him?” When someone needs an attorney, they often don’t know who to call. Usually, the first person they think of is someone they know and trust, which is why many attorneys are contacted with cases outside of their area of the law. At Case Barnett Law, we’ve created an efficient, trustworthy system for handling referral cases so our fellow attorneys are able to take care of their clients and still get paid themselves. We have tried more cases than 99% of personal injury attorneys. Our team is made up of experienced trial attorneys who are prepared to handle a variety of complicated personal injury cases and get the maximum financial compensation for our clients. These cases include: • Moving Vehicle Accidents — cars, ATVs, buses, big rigs, motorcycles, bikes, boats, railroad, pedestrian, crosswalk accidents, etc. • Nursing Home Abuse — bed sores, infectious diseases, improper medication, falls, broken bones, dehydration, wrongful death • Personal Injury Accidents — slip and fall, dog bites, swimming pool accidents, bar fights, skylight injuries, apartment complex accidents, amusement park accidents, elevator/escalator accidents, burn and scar injuries, assault and battery injuries, sexual assault injuries, wrongful death, paraplegia, quadriplegia, brain injuries, birth injuries, electrocution, construction accidents • Child Injury — injuries at school and church, playground accidents, physical and sexual abuse at school or church, teacher child abuse, school bus accidents, crosswalk accidents, bullying and assault, day care and preschool injuries, toy injuries, wrongful death Why Other Attorneys Choose Case Barnett Law REFER CASE A CASE!
Easter Lamb Cake
Inspired by AllRecipes.com
• 2 1/4 cups cake flour • 2 1/2 tsp baking powder • 1/2 tsp salt • 1 1/4 cups granulated sugar • 1/2 cup butter • 1 cup milk • 1 tsp vanilla extract • 4 egg whites Equipment • 1 lamb-shaped, 3D cake mold Ingredients Directions
1. Heat oven to 375 F. Coat lamb cake mold with vegetable oil and wipe clean after a fewminutes. Then grease again and flour cake mold. 2. In a bowl, sift cake flour, then sift flour again with baking powder and salt. Set aside. 3. In a large bowl, beat sugar and butter together to form a batter. 4. Add flour mixture and milk to the batter alternately. 5. Stir batter until smooth and add vanilla extract. 6. In a separate bowl, beat egg whites until stiff peaks form. 7. Fold 1/3 of egg whites into batter mixture, then fold in the remaining whites. 8. Fill cake mold with batter and avoid air pockets. Place the lid on the cake mold, secure it tightly, and place it on a cookie sheet. Bake for 1 hour. 9. Let cake cool completely before decorating with frosting, candy, and edible Easter grass.
Over the years, we’ve taken on these kinds of cases from attorneys who practice in other areas of the law as well as from fellow personal injury attorneys. When the case is closed, the attorney receives an attorney referral fee as outlined by the California Rules for Professional Conduct. To date we have paid over $650,000 in referral fees .
For more information about becoming a Case Barnett Law Referral Partner, visit
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INSIDE THIS ISSUE: Page 1 The Best Time for Yoga
Page 2 The Most Important Question You Can Ask
Our Clients Say It Best
Page 3 Referral Fees Paid to Date: $650,000
Easter Lamb Cake
Page 4 Laughter Yoga’s Rise as a Global Health Movement LAUGHWITH ME! A LIGHTHEARTED APPROACH TO DECREASING STRESS
medical book suggesting the group didn’t need jokes to laugh. Fake laughter is just as beneficial as the real thing because the body can’t tell the difference between the two.
We’ve all heard that laughter is the best medicine, and it turns out that human physiology supports this claim. When we laugh, our body releases a flood of feel-good chemicals and neurotransmitters. Our blood flow increases, and our production of cortisol, a hormone associated with stress, decreases. Oh, and laughing also burns calories! The feel-good, endorphin-inducing benefits of laughter are exactly what prompted Dr. Madan Kataria to develop laughter yoga in 1995. Laughter yoga incorporates breathing, stretching, clapping, and of course, laughing. Kataria developed the initial idea after coming across research into the benefits of laughter on overall health and well-being. He began to put the research into practice by telling jokes to his patients, and after seeing the positive effects, he took his material to a local park. Parkgoers, who were initially skeptical, joined in on the practice, and the first laughter yoga club was born.
Collaborating with this wife, Madhuri, Kataria combined common yoga warmups and breathing techniques with facilitated laughter to create the form of laughter yoga that is practiced worldwide today. If you’re interested in trying laughter yoga for yourself, then you’re in luck. Laughter yoga clubs exist across the United States and the world. Videos on YouTube can teach the basics, but laughter yoga tends to be most beneficial in a group setting. Just think about the last time you found yourself in a fit of giggles with a group of friends or during a comedy show. Didn’t it feel great? Rather than wait for a silly situation to trigger laughter, use laughter yoga to promote laughter and alleviate stress on any day at any time.
The laughter meetup had everyone in high spirits — until the group ran out of jokes. Unsure of what to do next, Kataria found anotherPage 1 Page 2 Page 3 Page 4
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