In this episode, Paula considers the profound impact of kindness on our mental and physical well-being. Drawing on insights from her recent conversation with kindness expert David Hamilton, she explores the science behind kindness, highlighting how acts of compassion can release beneficial hormones like oxytocin, serotonin, and dopamine, which promote healing and reduce stress. The episode features a guided meditation designed to elevate energy and cultivate kindness, encouraging listeners to visualize acts of kindness both received and given.

KEY TAKEAWAYS

• Kindness is not just a feel-good concept; it has profound biological effects, including the release of hormones like oxytocin, serotonin, and dopamine, which enhance mental and physical well-being.

• Acts of kindness stimulate the vagus nerve, which helps regulate heart function and reduce stress, promoting a sense of calm and overall health.

• Kindness is contagious. Witnessing acts of kindness can inspire others to pay it forward, creating a chain reaction of positivity that extends beyond immediate interactions.

• Regularly practising kindness can reshape neural pathways, making it easier to be compassionate and empathetic, thus enhancing emotional resilience.

• Setting intentions and using affirmations related to kindness can help reprogram the mind, fostering a deeper connection to love and compassion in everyday life.

BEST MOMENTS

"Kindness is not just a feel-good idea. It's rooted in real biology."

"When we practice acts of kindness, our brain releases happy hormones like oxytocin, often called the love hormone."

"High cortisol levels are linked to anxiety, poor sleep, and even inflammation in the body."

"Kindness is contagious. When people witness an act of kindness, it inspires them to pay it forward."

"Every act of kindness you offer creates waves of goodness across the universe."

ABOUT THE HOST

Meet Paula, the inspiring and grounded force behind a transformative Teacher Training Institute, where coaches and wellness professionals find their wings. As an entrepreneur, author, and speaker, she champions the fusion of science and spirituality. Drawing from thirty years as a Mindfulness Meditation Teacher, HR Director, Intuitive and Transformational Coach, Paula's mission is clear: to spark transformation within you. Whether you seek professional excellence or personal fulfilment, her guidance lights the path to your highest potential. Join the journey, where each moment is infused with the promise of growth and inspired living.

www.smartfoundations.co.uk

In this episode, Paula sits down with Dr. David Hamilton, a renowned author and scientist. Together, they explore the profound impact of kindness and the mind-body connection. David shares his journey from being an organic chemist to becoming a leading voice in the realms of kindness and spirituality, emphasising the importance of empathy and compassion in our daily lives. Likening the ripple effect of kindness to a pebble creating waves in a pond, they discuss how small acts can lead to significant positive changes in the world. David also candidly reflects on his personal experiences with loss and how they shaped his writing, particularly in his latest book, "The Joy of Actually Giving an F-U-C-K."

KEY TAKEAWAYS

• Acts of kindness have a high R number, meaning they can spread significantly. A single act can lead to multiple people being kinder, creating a ripple effect that can touch many lives, often without the original giver realizing the impact.

• Mindfulness, when practised without the context of kindness and interconnectedness, can lead to increased self-absorption in some individuals. Incorporating kindness into mindfulness practices (termed "kindfulness") can enhance empathy and compassion, making the practice more beneficial.

• Empathy is the starting point for kindness. It involves genuinely caring for the needs and well-being of others, which naturally leads to compassionate actions. Understanding that everyone is dealing with their own struggles can foster a more kind and supportive environment.

• Engaging in acts of kindness not only benefits others but also has physiological effects on the giver. Kindness can lead to the release of "kindness hormones," which positively impact blood flow, reduce stress, and promote overall well-being.

• Individuals have the power to influence their own health and happiness through their thoughts, actions, and kindness towards others. Recognising this responsibility can lead to a more fulfilling and connected life.

BEST MOMENTS

"I often find myself walking a path in between the middle of those what can be two extremes, but they're not really, but they appear to be sometimes where I just kind of keep translating all the time for different people."

"Kindness has a very high R number. If you do something kind for someone today, that person will probably be kinder to five people."

"Kindness isn't just something that you do that sort of feels nice. There is a physical effect inside the body that you don't see."

"It was like almost in some way that this was giving you this permission to just be you all round, even more whole, if that makes sense."

"Empathy is when we get to that. Empathy is when I share your pain, I feel with you."

ABOUT THE HOST

Meet Paula, the inspiring and grounded force behind a transformative Teacher Training Institute, where coaches and wellness professionals find their wings. As an entrepreneur, author, and speaker, she champions the fusion of science and spirituality. Drawing from thirty years as a Mindfulness Meditation Teacher, HR Director, Intuitive and Transformational Coach, Paula's mission is clear: to spark transformation within you. Whether you seek professional excellence or personal fulfilment, her guidance lights the path to your highest potential. Join the journey, where each moment is infused with the promise of growth and inspired living.

www.smartfoundations.co.uk

Paula discusses the intricacies of anxiety and offers practical strategies for overcoming it. She emphasises the importance of understanding anxiety as a visitor rather than a permanent part of oneself, encouraging listeners to engage with their feelings through mindful breathing and self-reflection. Paula shares a transformative story about a client named Jim, who successfully managed his performance anxiety using techniques like soft focus and mental rehearsal. The episode highlights the power of shifting focus, cultivating confidence, and embracing a new mindset to reduce anxiety and enhance personal growth. Listeners are guided through a meditation designed to connect with their inner strength and visualise a future free from anxiety, ultimately empowering them to create a life filled with confidence and potential.

KEY TAKEAWAYS

1. Understanding Anxiety: Recognising anxiety as a visitor rather than a permanent part of oneself can help in managing it. By asking questions about its presence and sensations, individuals can develop a more compassionate and detached perspective.

2. Breathing Techniques: Shallow breathing often exacerbates anxiety. Focusing on deep, diaphragmatic breathing can promote calmness and help shift the body from a state of fight or flight to rest and digest.

3. Mental Rehearsal for Confidence: Practicing mental rehearsal can help individuals cultivate confidence and reduce anxiety. Visualising successful outcomes in stressful situations can transform feelings of fear into motivation and excitement.

4. Mindfulness and Present Moment Awareness: Staying present and aware of one’s thoughts and feelings can help break the cycle of anxiety. Mindfulness allows individuals to tune into positive emotions and activate feel-good hormones, promoting overall well-being.

5. Transforming Personality and Reality: To create a new life free from anxiety, one must change their personality by becoming conscious of unconscious thoughts and habits. This involves envisioning a future without anxiety and aligning thoughts and feelings with that vision to manifest change.

BEST MOMENTS

"Understanding what anxiety does to you can be a transformative experience."

"You have the power to transcend stress and step into a state of calm and confidence."

"Instead of fixating on one person, you try to gaze slightly above the head of the audience members."

"Confidence isn't about being born with it. We can mentally rehearse it."

"You can create whatever you want at this moment with your feelings and thoughts and your attention."

ABOUT THE HOST

Meet Paula, the inspiring and grounded force behind a transformative Teacher Training Institute, where coaches and wellness professionals find their wings. As an entrepreneur, author, and speaker, she champions the fusion of science and spirituality. Drawing from thirty years as a Mindfulness Meditation Teacher, HR Director, Intuitive and Transformational Coach, Paula's mission is clear: to spark transformation within you. Whether you seek professional excellence or personal fulfilment, her guidance lights the path to your highest potential. Join the journey, where each moment is infused with the promise of growth and inspired living.

www.smartfoundations.co.uk

In this episode of "Transform Today," host Paula delves into the transformative power of managing our energy field, drawing on principles from quantum science. She emphasises the importance of regulating our nervous system to move beyond survival mode and embrace personal growth. Through practices like forgiveness and self-love, Paula illustrates how we can release old conditioning and trauma, allowing us to connect with our true selves. The episode features a guided meditation that explores the energy centers of the body, encouraging listeners to visualise and harness vibrant energies for healing and empowerment. By the end, listeners are invited to reflect on their personal journeys and consider the next steps toward a more fulfilling life.

KEY TAKEAWAYS

1. Energy Management for Transformation: Personal transformation is closely linked to managing our energy field. By understanding that everything is energy, including our thoughts and emotions, we can influence our reality and well-being.

2. The Importance of Forgiveness: Forgiveness is a crucial aspect of self-love and transformation. It allows individuals to let go of negative emotions and fosters healthier relationships with themselves and others.

3. Regulating the Nervous System: Learning to regulate the nervous system is essential for feeling safe and moving beyond survival mode. This regulation enables higher functioning and creativity, which are vital for personal growth.

4. Chakras and Energy Centers: The human body has energy centers (chakras) that hold universal wisdom and lessons. Mastering these centers can lead to greater self-awareness, emotional balance, and overall well-being.

5. Mindfulness and Compassionate Awareness: Practicing mindfulness and compassionate awareness can help individuals self-soothe and reprogram their minds. This approach is particularly beneficial for those dealing with trauma, as it promotes healing and resilience.

BEST MOMENTS

"According to the principles of the quantum field, everything is energy, including us."

"Pain and suffering must die for joy and freedom to reign."

"The energy field of PTSD and stress is often filled with anger, shame, jealousy, impotency, suicide, addiction, depression, mistrust."

"I hold that higher power... in prayer and meditation, and I hold it fiercely to love all the parts of me."

"When we feel stress, we're closed off and only really interested in our own needs."

ABOUT THE HOST

Meet Paula, the inspiring and grounded force behind a transformative Teacher Training Institute, where coaches and wellness professionals find their wings. As an entrepreneur, author, and speaker, she champions the fusion of science and spirituality. Drawing from thirty years as a Mindfulness Meditation Teacher, HR Director, Intuitive and Transformational Coach, Paula's mission is clear: to spark transformation within you. Whether you seek professional excellence or personal fulfilment, her guidance lights the path to your highest potential. Join the journey, where each moment is infused with the promise of growth and inspired living.

www.smartfoundations.co.uk

In this episode, Paula delves into the profound concept of purpose, drawing insights from her conversation with best-selling author Robert Holden. She emphasises that purpose is not a distant goal to chase but a deep connection to oneself and the way we bring meaning to our lives and others. She discusses the importance of embracing resistance as a sign of growth and recognising that purpose often reveals itself in quiet moments rather than grand gestures. Paula guides listeners through a transformative meditation, encouraging them to connect with their inner light and explore their unique gifts.

KEY TAKEAWAYS

• Purpose is not something to chase or achieve; it is about connecting with yourself, what you love, and how you bring meaning to your life and the lives of others.

• Resistance is a natural part of the journey toward purpose. Instead of viewing it as a barrier, recognise it as a sign of growth and learn to walk alongside it with compassion and curiosity.

• Purpose often reveals itself in small, quiet moments rather than grand gestures. It is about how you show up in your daily life with love, kindness, and authenticity.

• By consciously choosing your thoughts and actions, you can rewire your brain through neuroplasticity, creating new pathways that support clarity, resilience, and joy, ultimately aligning with your deeper purpose.

• Your purpose is part of a larger divine plan. Recognising your connection to others and the universe enhances your sense of belonging and reinforces the idea that your unique gifts contribute to the greater whole.

BEST MOMENTS

"Purpose isn't something we need to chase. Instead, it's about connection to yourself, to what you love, and to the way you bring meaning to your life."

"Resistance is often a sign that you're moving towards something that truly matters. It's a signal of growth, not a stop sign."

"Living your purpose means aligning with the deepest qualities of your soul, like love, courage, creativity, and grace."

"Our job is to meet those doubts with compassion and curiosity. Hear them out, but don't let them hold you back."

"You are a creator in this vast quantum field, a spark of the universe expressing itself through you."

ABOUT THE HOST

Meet Paula, the inspiring and grounded force behind a transformative Teacher Training Institute, where coaches and wellness professionals find their wings. As an entrepreneur, author, and speaker, she champions the fusion of science and spirituality. Drawing from thirty years as a Mindfulness Meditation Teacher, HR Director, Intuitive and Transformational Coach, Paula's mission is clear: to spark transformation within you. Whether you seek professional excellence or personal fulfilment, her guidance lights the path to your highest potential. Join the journey, where each moment is infused with the promise of growth and inspired living.

www.smartfoundations.co.uk

In this very first episode of Transform Today, Paula Pluck welcomes her long-time mentor, Robert Holden to the show to explore the profound themes of love, purpose, and transformation. They delve into the essence of self-love and the importance of recognising our inner voices, as they discuss how to embrace all parts of ourselves, including our fears and doubts. Robert shares his journey of overcoming feelings of inadequacy and emphasises the significance of being inspired and living authentically. He highlights the idea that true purpose is not just about grand achievements but also about the simple, loving presence we bring to the world.

KEY TAKEAWAYS

• Embracing the possibility of transformation starts with a heartfelt "yes" to change, even if the specifics of that change are not yet clear. This willingness opens the door to growth and healing.

• Love is emphasised as the core of purpose and success. The idea is that if one's definition of success does not include love, it may be time to redefine it. Living with love can lead to greater happiness, peace, and fulfilment.

• Recognising that we are made up of different parts can help in addressing fears and doubts. Instead of saying "I am not ready," one can acknowledge that "a part of me feels unready," allowing for a more compassionate and nuanced approach to self-discovery.

• Purpose is not solely about grand actions or achievements; it can also be about the qualities we embody, such as kindness and the ability to welcome others. This highlights the importance of presence and authenticity in living a purposeful life.

• Inspiration is portrayed as a powerful and universal force that can guide individuals toward their purpose. When one is inspired, they operate from a place of grace rather than just adrenaline, leading to a more fulfilling and connected life.

BEST MOMENTS

"If your definition of success doesn't have the word love in it, get a new definition, which is pretty cool."

"The purpose of having a purpose is it connects us to a great story, that it connects us to a life that is larger than our own."

"When we remember that we are an expression of the same thing, there is a unity behind all of the diversity."

"The deeper voice inside your heart is like 'it's time. You ready? Let's play.' "

"Whenever anybody experiences inspiration, it's safe to say that they're on track with their lives."

ABOUT THE HOST

Meet Paula, the inspiring and grounded force behind a transformative Teacher Training Institute, where coaches and wellness professionals find their wings. As an entrepreneur, author, and speaker, she champions the fusion of science and spirituality. Drawing from thirty years as a Mindfulness Meditation Teacher, HR Director, Intuitive and Transformational Coach, Paula's mission is clear: to spark transformation within you. Whether you seek professional excellence or personal fulfilment, her guidance lights the path to your highest potential. Join the journey, where each moment is infused with the promise of growth and inspired living.

www.smartfoundations.co.uk