Learn how to build confidence through acknowledging the skills you already have. You already have everything within you. Let's do this together!

Building Your Confidence

Sometimes we forget that the things we do on a daily basis are really cool. We just think “meh, that’s what I’m supposed to do”. But is it? You have really cool skills that not everyone has, and it’s time you acknowledge that!

Listen to the podcast episode below, or read the meditation script in the following section.

7. Celebrate Yourself Mindful Actions

How to be more Confident

Let’s talk about appreciating your skills.

The things that you do well and enjoy.

The things that are unique to you.

Nobody else does them in the way that you do, and you need to celebrate that! Seriously, this week, your mindful action is to celebrate yourself. Just go for it.


I was talking to a friend recently and she asked how my podcast was going and without hesitation I said, I absolutely love it, it is my pride and joy. I cannot believe how naturally it comes to me! I am just overflowing with content. Then I admitted that If someone had told me that starting a podcast was so easy, I would’ve done it years ago and that I felt so behind on it.

And she looked at me and said, Beth, it’s easy for you because it’s what You’re meant to do.

Oooooh, man, mic. drop.

Listen to that again: it’s easy for you because it’s what you’re meant to do.

That really got me thinking. if I had tried starting a podcast before I was in the place where I am right now, it would’ve failed. I am 100% certain it would have failed. Just like my previous blog attempts failed. They were on topics that I was interested in but weren’t truly meant for me. I was copying others in the field that I admired and wasn’t making it my own. I was working REALLY hard to try and fit in. But it just wasn’t working out. I wasn’t using MY talents, I was using others’ talents and trying to adapt them into my own.

That wasn’t me. But this podcast is me. My meditation practice me. And I am pretty darn proud of it. And that’s what I’m celebrating today.

And that’s what you’re going to celebrate about yourself this week. Focus on what comes naturally to you. What things in your life do you like to have fun with and add your own flair to? What is something that seems easy to you, but after you think about it, maybe think of it from a beginners mindset, it may not be an easy thing someone else? That’s you. That’s your skill and your talent right there. It can be anything, big or small, just own it, enjoy it, and make it yours. Celebrate yourself, friends.

So as we prepare to get into our meditation of reveling  in our own awesomeness, think about this mantra that we’ll recite together later: I know what I am good at, and what makes me happy, and I’m going to do more of that.

Meditation for Confidence

[meditation script]

Go ahead and get seated into your seated meditation position. Today we want to make sure we’re sitting up straight, grounded on the floor, palms facing up, back elongated and not hunched over, and head proudly poised proudly as the peak of our body.

Today we are created a confidence posture. A posture to soak up all the positive energy around us. Today we are telling the universe I am here, and I am ready.

Settle in to the space that you are in. Feel your body taking up the space that it deserves in this world. You own the space that you occupy. This space was created specifically for you. You belong here.

Now focus on your breath. Make a mental note of how your breath feels right now, because thinking through our topic today might change your breath pattern as we go. We will check back in with our breath at the end to see if you subconcously got excited and your breath pattern changed.

I’m so happy you’re here. Want to know why? Because you are amazing. And you are awesome. And you were meant to be experiencing this here with me today. The energy both you and I are putting out there connected on some level that put us here, sharing this podcast together, right now.

Allow yourself to dream big here today. Love the things your good at. Love the things you’re good at and that actually make you happy. If you’re good at something, but it doesn’t make you happy, that’s just something you’re good at. It’s not your soul shining from deep within.

Likewise, don’t think about something you think you should be good at and enjoy. Just because you were once good at something and that’s how your family and friends think of you, that is not who you are right now. People change. Goals change. Happiness changes. Your past does not define you.

“Take time to actually be present and enjoy the things you are good at and others will begin to notice your confidence too.”

Beth Backes, Mindfulness Coach

Now let’s really focus in on that positive energy. Sitting here with you is my positive energy, my high vibration, and I love sharing meditation with the world. And I hope you can feel that energy through this meditation, and that it brings you up.    

But what about you? What creates your positive energy? Your high vibration? What comes naturally to you and just feels right?

It can be a simple small characteristic that you identify yourself with. Or it could be a skill that you’ve worked towards your whole life. Whatever it is, I want you to feel happy and proud when you think about identifying yourself with it to create confidence within.

What is something that gets your gears turning, your body flowing, and makes you just smile and feel energized just thinking about it?

Dream big here today with me. Let your confidence shine through something you’re extremely proud of. Everything we’ve experienced in our lives so far has built us up to this moment. Right here.  Right now.

You can shout it from the rooftops, or keep it to yourself. However you want to celebrate yourself this week, just remember this joyous, proud feeling you have right now. And revisit it as often as you’d like this week to produce the positive energy you long for. You are your greatest cheerleader.

This energy will help yo attract amazing things to your life, because you were put here for a reason. You are fulfilling your purpose in life each and every day. And I have confidence in you. I know you are doing amazing things that are perfect for your life and the people that are in it.

So finally, let’s recite our mantra together to open ourselves up and preparing to shine in the week ahead:

I know what I am good at, and what makes me happy, and I’m going to do more of that.

I know what I am good at, and what makes me happy, and I’m going to do more of that.

I know what I am good at, and what makes me happy, and I’m going to do more of that.

Thank you so much for meditating with me today. Now go out, and be your own cheerleader. Do a high kick and rock your week.

But guess what, I didn’t even discover this energy until 6 months ago. But I am so thankful for it. I’m so thankful it showed me it’s energy when it did because it came at exactly the right moment in my life.

Connect everything in your life. Your home life, your work life, your family, your friends, your alone time. What are some common things that overlap between those areas that make you happy?

Maybe you are great at organizing. You organize your house. You’re organized at work, your friends and family always come to you for assistance in that area, and you love to spend time cleaning up your space when you’re alone. It rejuvenates you.

Identifying and honoring the things that are important to you through reflection and growth. | bethbackes.com

Identifying and Honoring your Intentions and Routines

I’m curious about if/how you identify the mindset, intentions, and actions that encompass your daily routines.

When journaling, I write out my plan every day. I start and end every day the same. It’s my routine, it’s my ritual. It’s how I treat my body and mind, so yeah, it’s kinda important to me… If you’re into the whole commitment to yourself kind of thing and all. I’m guessing you probably are if you’re reading this.

Your mindset and intentions shape you into who you are. They set the foundation for your daily routines and actions. Do you acknowledge and honor those impacts in your life? Let's do some digging!

I came to the conclusion the other day while writing out my schedule that “day prep” and “chill” don’t really fit those time slots anymore. Those are terms I first started using when I was learning my routine and figuring out my brain space. But now that those habits are engrained in me, I feel like they deserve a more worthy label that fits my vision and goal for the way I spend that part of my day. That’s 2 hours of my life every single day that I’m living with intention. Why wouldn’t I give it a name that felt special to me?

It took me a little while to figure out what fit there. I went through a lot of terminology for what I do during that time. Meditation, journal, gratitude, workout, mindfulness, affirmations, yoga, reading, hydrate, coffee time. But all of those are a single action, none of them holistically covered my intentions.

Then one night while practicing rhyming words with my 4 year old, I figured it out…

In Mind | Unwind

It’s simple, reminds me of my intentions, and encompasses everything I set out to accomplish. In the morning I’m getting in my head, in my mind, waking up and focusing on goals, stretching, movement, and preparing myself for the day. I’m prepping to be in my mind. Then in the evening I’m reflecting through gratitude and meditation to relax and prepare myself for a peaceful sleep (hence where the “chill” term originally came from).

I now get to write these bookend phrases on my schedule every single day and it puts a smile on my face knowing I go full-circle with intention. Intention that I created through my own personal wants, needs, and routine. Wakeup and get in my mind zone, then relax and unwind before bed. AM Mind | PM Unwind. Easy to write, easy to remember. {praise hands emoji}

Reflect on the routines, rituals, and things that are important to you. Besides the commitment, how do you honor their significance in your life?

Your mindset and intentions shape you into who you are. They set the foundation for your daily routines and actions. Do you acknowledge and honor those impacts in your life? Let's do some digging!
How To Find Your Purpose | bethbackes.com

How To Find Your Purpose

I saw a post recently that said something along the lines of: stop paying for classes that claim to have the answer to help you find your purpose. You will find it on your own through experiences and being mindful and intentional about everything you do.

Wow, that hit me like a load of bricks. Not because it was a tough gut-check to hear, but because of the raw truth behind it. The truth that I came to realize recently as well.

There is no one secret that will help you find your purpose. Everyone is different. But there are moments throughout your life that give insight into what your purpose might be. Here's how I learned to recognize those moments and started seeing my life more clearly.

I found my purpose, well… what I know right now to be my purpose, because I started a blog many years ago. It was a failed blog. That blog most definitely was not my purpose. It was based around a topic I enjoyed, but it wasn’t what I was meant to write about. It wasn’t about the things that cause the light within me to shine bright, but it was the start of something bigger. When I started that blog, I worked my butt off learning the in’s and out’s of blogging, bought the domain, set up my site, took the workshops, figured out how to monetize the site (before I had anything to sell, because #goals). Through what I initially thought was my passion, I built a solid foundation to grow through. Once I did actually figure “it” out, I was ready to hit the ground running.

This time, I didn’t need to waste time figuring out all the logistics. I already knew what I was doing, and that’s how I knew I’d found my purpose. It all just flowed together perfectly. No questions, no doubts, just clarity. All those things I’d worked so hard on before, and felt like a failure at, were really just leading me to where I was meant to be today. Just like the setbacks and failures I have today are setting me up for something else unknown in the future. It’s a never-ending cycle.

To be clear, though, by no means am I done searching for my purpose. I’ve only barely scratched the surface, and only just begun to align my life with what I know deep down is where I’m meant to be. I am so grateful for that failed blog. I am so grateful to past Beth for working hard and pushing towards something that didn’t feel quite right at the time, but felt it was worth something in the long run.

There is no one secret that will help you find your purpose. Everyone is different. But there are moments throughout your life that give insight into what your purpose might be. Here's how I learned to recognize those moments and started seeing my life more clearly.

So don’t put pressure on yourself to find your purpose before you’re ready. It will find you through subtle ways you’re living your life. The fact that you want to find “it” is the first step in opening yourself up to the possibilities. Start by acknowledging how you’ve live your life so far, and acknowledge the moments that stand out as something you’ve enjoyed, or something you’ve wanted. Those could be the very first signs of your true path dimly showing its light. But, truthfully, only time will tell.

Be patient. Stop searching, and start living.


“You can’t connect the dots looking forward; you can only connect them looking backwards. So you have to trust that the dots will somehow connect in your future”.

Steve Jobs

Create time to focus on you. Don't stress out by blocking out more time, but instead use the time you already have more wisely.

5 Ways to Practice Mindfulness When you’re Super Busy

The list is simple. Basically, whenever I have a little quiet time so I can reflect on the present moment.

1. Doctors offices, lines, or waiting rooms

Mentally scan your body, think about why you’re there in the first place. Be present and in-tune with your body so you can give them a full, truthful report.

2. Walking to the office or in between errands

I love walking mindfulness practices! It’s so simple and makes your walk more enjoyable. All you have to do is open your eyes and observe your surroundings. What do you see, what do you hear, what do you feel? Is it hot, windy, are your shoes loud on the ground? Use your different senses to be present.

3. Picking up groceries

Think about all the food you’re waiting on to be loaded into your car and how you’ll use it to nourish your body. Did you buy some of your favorite foods that you’re looking forward to, or did you buy some new foods for recipes you’re going to try out? Similar to mindful eating, think about you food, where it comes from, and how you’ll use it in your life.

4. Folding laundry

Look at each piece of clothing while you’re folding. And recall memories of when you’re worn them, or how confident or comfy you feel when you wear them. Notice and appreciate the clothes and how they represent you, or a family member, and add some fun flair to your life. Laundry doesn’t have to be a boring chore! Add some mindfulness to it and be present.

5. In the shower

Here’s another opportunity for a body scan, but this time think about how the water feels when it hits each part of your body. Is a hot shower helping to relax your muscles, or is a cold shower helping to wake you up and energize you? What if you treated your shower like a relaxing spa experience instead of rehashing conversations you wish had gone differently.

Create time to focus on you. Don't stress out by blocking out more time, but instead use the time you already have more wisely.

Blocking out time for meditation is great, and I highly recommend it, but practicing mindfulness throughout the day is just as important. What are you most likely doing during all those above tasks? My guess is looking at your phone, multi-tasking, or letting your mind wander thinking through the bazillion things you need to get done. How about next time you’re doing something where you have a moment to yourself, stop your mind from wandering and focus on exactly what you’re experiencing then and there.

These are simple ways to practice self-care and mindfulness, and again, it doesn’t add any more time to your already busy schedule. You’re not blocking separate time out to think about things, you’re just using the time you already have in a different manner.

What are some other places you can practice mindfulness while you’re on-the-go?

Blocking out time for meditation is great, and I highly recommend it, but practicing mindfulness throughout the day is just as important for a healthy life. | bethbackes.com
Legs-Up-The-Wall -- my favorite relaxation technique to lower my blood pressure and heart rate.

My Favorite Relaxation Technique

Legs up the wall — the easiest way to relax and replenish, even with the kids running around. My heart rate and blood pressure immediately lower whenever I get into position, and I can just feel the tension melt away.

This position originates from a yoga pose called Viparita Karan. I love restorative yoga and practice it regularly to strengthen my mind and heart. You can view instructions on how to perform the position on Healthline or Yoga Journal. But I’m just here to rave about its awesomeness.

Legs-Up-The-Wall -- my favorite relaxation technique to lower my blood pressure and heart rate.

So how do I accomplish maximum relaxation with kids in tow? Easy, get them involved! Whenever I feel the tension rising, my blood pressure increasing, or just all-around stress, I yell “tunnel time” and the kids cheer and make a space on the floor for me to lie down. Then I get into legs-up-the-wall position, but leave enough space between my butt and the wall for the kids to climb through, like a tunnel. They are entertained for at least 5-10 minutes of solid running, jumping, giggling, etc. And, no, I don’t get peace and quiet zen time, but I do get to give my heart a break and be mindful and peaceful for a few minutes while also being present in my kids play time. Note: only a few times have I been injured during this activity because a kid trips and falls on my face. Ha. But the benefits outweigh the risks.

If someone were to ask me my favorite way to lower blood pressure quickly, this would be it. Try it, and let me know what you think!


My Journey to a Healthy Heart | Blog

Using my smartwatch to monitor heart health.

Heart Health Check-In

Between doctors visits, I monitor my heart health by keeping track of heart rate (active and resting), blood pressure, respiratory rate, and how I feel in general after getting my blood pumping. I use my smartwatch to help me learn about my common stats and what is normal for me. I’ve learned to really be in tune with my body. How am I feeling? What is by body trying to tell me? It looks like I didn’t drink much water yesterday, is that why I feel icky today?

By the way, smartwatch apps REALLY need a “new mom setting” where it doesn’t sleep shame us for only getting 5 hrs of sleep because of a fussy baby. Am I right or am I right?!?

I used to be able to get my heart rate up enough during a brisk walk to call it a workout. Today I went for a quick 1.5 mi stroll and my Garmin was like, umm your heart rate never left zone 2. Those were steps, not a workout.

That’s great progress in my book! Never forget the little accomplishments on your journey. They add up to create important milestones to a happier, healthier you.

What’s something small that has helped improve your overall health?


My Journey to a Healthy Heart | Blog

Heart health check-in: count the little steps that add up to a big impact.
We can change our mindset and make the world a better place by being more welcoming social beings.

What I Learned From My Dog About Being Social

My dog is one of the most friendly, outgoing, and trusting creatures on the face of this earth. He thinks every living being is a friend, and doesn’t have a mean bone in his body. He lives by the concept “what’s mine is yours”, and can read a room better than most humans. If there’s a group of people at the house, he will take a toy to each person to make sure everyone in the room feels involved. If he senses one of those people is scared of dogs, he will gradually place more toys at the feet of that person as a peace offering. Seriously, he’s probably more polite than me.

We can change our mindset and make the world a better place by being more welcoming social beings, and we can learn this simply by observing our pets!

But he also knows his boundaries and constantly learns from his mistakes. If he’s at the dog park and runs up to a dog who nearly bites his head off, he remembers to avoid that dog the next time. Nobody needs that negativity in their life! He’s just here to have fun, make friends, and be happy. I can’t help but notice how his giddy presence just attracts people and other animals, in most cases.

So this got me thinking. How can we, as humans, take this approach when interacting with strangers, in particular, on the internet? How can we make the world a better place by greeting people differently and reacting to negative situations with positivity?

Let’s start with your social media profiles. Your picture needs to be nice, bright, and visible. You need to be clear about who you are, what you do, and your intentions for using the social media platform. Are you there to post your daily meals or your exercise routine, will you be selling products, or are you just there to socialize and share information? Be clear in this intention. DO NOT, under any circumstances, send auto-DM’s to people who follow you. That’s where my dog would draw the line and back off because you were a grumpy old dog begging for attention and just made this experience not fun for him anymore.

Everything you do and say needs to reflect how you want to be perceived. Nicole Phillips, a wonderful blogger writing about the art of kindness, said this past weekend “does what you post online reflect who you want to be?”. Every time you post, no matter on what platform, this needs to be the focus. Even if you simply like a funny meme making fun of something, that post could show up in your followers feed, and it may not represent you properly.

We can change our mindset and make the world a better place by being more welcoming social beings.

You want to draw people in with your web presence and make them feel like they can trust you. You want to turn doubters into useful connections, and you want to share valuable information. Let’s go back to the concept of “what’s mine is yours”, and how my dog shares his toys with guests. You want to curate useful content for your followers, and be unique in your visual presentation. A good social media participant will share their insights to help build a knowledgable community, not keep them bottled up for their own selfish gain. Don’t just share what everyone else is doing or be a copy cat. BE YOU!

After all, that’s why you got into social media in the first place, right? You wanted to share your story, your business, and your life. You didn’t sign up just to show off what celebrities and social influencers are doing. Just like my dog, we’re all here to have fun, make friends, and be happy. And nobody can accomplish that for you, but you.

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We can change our mindset and make the world a better place by being more welcoming social beings, and we can learn this simply by observing out pets!