Breathe, Empower, Achieve: 5-Minute Mindfulness for Women Who Do It All-Ditch the Stress Without Losing Your Edge

Breathe, Empower, Achieve: 5-Minute Mindfulness for Women Who Do It All-Ditch the Stress Without Losing Your Edge

by Shonda Moralis MSW, LCSW


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Take five for mindfulness: Say no to burnout, and yes to balance!

For so many women, “work–life balance” is a myth. And when you’re already juggling a career, personal life, and family—plus your side projects, a smidgen of self-care, and the occasional need to sleep—“mindfulness” can sound like just another thing to do.

But if you take five minutes for mindfulness now and then, it may not only save your sanity—but also springboard your success. Let psychotherapist Shonda Moralis coach you through fifty “mindful breaks” ingeniously tied to your hectic schedule:
  • Breathe mindful breaks promote calm and awareness through meditation, starting with “Coffee” (page 39)
  • Empower mindful breaks bolster your self-confidence—say, to “Unmute Yourself” during a meeting (page 149)
  • Achieve mindful breaks help you set and conquer goals . . . for example, by asking: “Why Not Me?” (page 240)
 If you think you don’t have time for mindfulness, this book is definitely for you.

Product Details

ISBN-13: 9781615195848
Publisher: The Experiment
Publication date: 10/01/2019
Pages: 288
Sales rank: 804,454
Product dimensions: 5.50(w) x 7.40(h) x 0.90(d)

About the Author

Shonda Moralis, MSW, LCSW, is a women’s mindful empowerment coach and psychotherapist in private practice with over twenty years’ experience, specializing in stress-related disorders and women’s issues. Trained as a Mindfulness-Based Stress Reduction teacher in 2006, Shonda presents workshops and keynotes in numerous settings. Her award-winning first book, Breathe, Mama, Breathe: 5-Minute Mindfulness for Busy Moms, is a Parents magazine “Mom Must-Read.” She believes that when women feel strong, balanced, and empowered, they are capable of extraordinary accomplishments on the home front and out in the world at large. Shonda lives in Pennsylvania’s Lehigh Valley with her husband and two kids, loves to play outside, and is perennially fascinated by what makes people tick.

Table of Contents


Ditch the Stress without Losing Your Edge 2

Work-Life Balance Is Possible 6

We've Come a Long Way, Baby-But Have We? 11

Mindfulness: What's All the Hype? 15

Meditation: It's Not What You Think 20

My Story: From Climbing the Corporate Ladder to Women's Mindful Empowerment Coach 28

How to Use the Breathe, Empower, and Achieve Mindful Breaks 32

Chapter 1 Breathe Mindful Breaks 37

Coffee 39

The Commute 42

Triangle Tune-In 45

Desk Body Scan 50

Kindness 55

Interview: Sarah Trimmer, Cancer Survivor and Happiness Hacker 58

Oxygen 60

Tracking the Energy 65

ShondaLand 73

Waiting 76

Bathroom 79

Meetings 82

Lunch 87

5-Minute Walk 93

Unpleasant Moments 96

Drowning in Chocolate (or Too Much of a Good Thing) 101

Partners (What Have I Done for You Lately?) 104

Hot in Here 109

Bedtime 113

Wide Awake (aka 4-7-8 Breath) 117

Chapter 2 Empower Mindful Breaks 121

Do Not Fear Mistakes: There Are None 123

Interview: Abbie Smith, US Military Academy Cadet 130

Power Clothes 132

Your Inner Bully 135

Your Inner Mentor 140

Communication 144

Unmute Yourself 149

Proof of Your Awesomeness 152

Challenging Colleagues 156

Ego States 162

Don't Forget to Play 168

Interview: Colleen Cannon, Retired World-Class Triathlete and Founder of Women's Quest 172

The Afternoon Slump (aka Bellows Breath) 174

Self-R-E-S-P-E-C-T 176

High Fives 179

Falling Off the Wagon 183

Feel the Burn 186

Afterburn 191

Who Am I Becoming? 195

Chapter 3 Achieve Mindful Breaks 201

Your Inner Compass (Identifying Core Values) 203

Interview: Mary Beth (M. B.) LaRue and Jacki Carr, Cofounders of Rock Your Bliss Coaching and Podcast 208

Make It Happen 211

The Green-Eyed Monster 216

The U-Shaped Curve 221

Life as Pie 224

Play Hooky 229

The Magic Wand 235

Why Not Me? 240

Your Personal Board of Directors 244

What Are Your Superpowers? 247

Beginner's Mind 250

Best Possible Self 253

What Gnaws at You? 257

Interview: Khine N. Zaw, Owner Khineder Creations, Human Rights Advocate 260

Tame Your Inner Workaholic 262

Notes 267

Further Reading 270

Resource Guide 272

Acknowledgments 273

About the Author 276

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