Shows
The Hour to Empower with Yessica29. What's the opportunity in loss?When we experience loss, we learn to adapt to life. We cannot change reality. Every human being at some point experiences life showing up and doing its thing. Forcing us to change our course or to accept certain losses. Can we adapt to that change? What is the adaptation about? What is the relevant thing to consider when we talk about adapting? In this episode Yessica shares some important things to focus on when we are experiencing this. What are our attachments? What’s the opportunity in this? And many more ways to navigate the challenges of life. ...2024-02-2125 minThe Hour to Empower with Yessica28. Finding the balance between doing and beingUnderstanding the kinds of thoughts that we get trapped in and how we can let go of those thoughts when they show up. Practice detaching from thoughts. We only need to learn that we don’t need to be trapped in our thoughts all the time. So we can be free from our thoughts and we can decide in which thoughts we want to be participating in. The mind is constantly doing wanting to change the reality we are in. In this episode Yessica shares some ideas and examples to have a better relationship with the present mom...2024-02-1241 minThe Hour to Empower with Yessica27. Elevating our emotional stateWhen we experience difficult emotions, it is important to treat our emotions with love and care the same way we would care for a child or a puppy. Our tendency is to feel shame or reject those emotions. The more we can learn who we really are and love that part of us in the right way we can begin to change our life and improve it the best way for us. In this episode, Yessica shares ways to learn and navigate through our inner experiences with love and care. If you want to do some deeper w...2024-02-0832 minThe Hour to Empower with Yessica26. What else is in this momentIn this moment there is much more. When we become obsessed with a thought we enter in a sort of tunel vision where we become frustrated and angry or sad. We forget to see life with perspective. When we experience stress this is one of the things that happens we get trapped in that one thing. In this episode Yessica gives us three tips to practice daily and help us relate better to those difficult thoughts and experiences. If you want to do some deeper work, you can find more information for coaching sessions or mindfulness courses...2024-02-0829 minThe Hour to Empower with Yessica25. How we relate with others: Bonding and needingWhen we feel unsafe or insecure, we stop listening to ourselves. We stop holding space for ourselves. Can you go by yourself and enjoy being alone? We learn to be with ourselves as a friend and we become aware of the boundaries we need to set and the choices that are actually best for us. We feel better we feel more confident when we work on this ability to be with ourselves with love and care. Finding the balance between needing others and being with ourselves. Building a sense of peace and freedom. If you want to...2024-01-2217 minThe Hour to Empower with Yessica24.The extroardinary gift of being ordinary Dr. Ronald SiegelIn this episode, Yessica interviews one of the best Mindfulness teachers and psychologist Dr. Ronald Siegel, Assistant Professor of Psychology at Harvard University. This conversation around his book “The extraordinary gift of being ordinary” allows us to understand how we trap ourselves in our self-conscious inner dialog that takes us away from fully experiencing life. How much we compare ourselves to others and evaluate ourselves is relevant to our level of suffering. An insightful and brilliant conversation that will guide us towards finding happiness. His book is available on Amazon in English and Spanish https://www.amazon.com...2024-01-1753 minThe Hour to Empower with Yessica23. Accepting who we areWhat drives us? Is it success, love or control? In this episode we talk about ways to understand and accept ourselves. Our emotional home is the emotions that we experience most often. When we know our emotional home and we realize that it’s not a healthy one, we need to figure out how we can make some adjustments that will allow us to take ownership of our lives. If you want to do some deeper work, you can find more information for coaching sessions or mindfulness courses with Yessica on www.yfernandezcruz.com 2023-11-2424 minThe Hour to Empower with Yessica22. Allowing instead of controllingIn this episode, Yessica speaks about the importance of learning how our expectations can cause a lot of suffering in our lives. Our constant need to control to change things create a behavior in us that makes us stressed and even feel overwhelmed many times. In this episode, Yessica describes different ways of responding to an unmet expectation that cause us a lot of suffering and proposes a different way that can give you some light and better perspective of what is happening in front of you. A way that requires courage and openness to allow life to be...2023-10-1726 minThe Hour to Empower with Yessica21. Becoming your best friendIn this episode, Yessica brings a new perspective on how to deal with the parts of ourselves that we tend to dislike. Most of us want to “change” “be better” and this is good if we want to grow and evolve. The problem is that when we do this we face those parts of ourselves that make us think that we are not able to change. In reality what we are trying to do is to get rid of the suffering in our lives which most of the time has to do with our inner world. This is why the firs...2023-09-2531 minThe Hour to Empower with Yessica20. From negative beliefs to awarenessOur negative beliefs can be the source of our stress and suffering. Our inner conversation and our belief system that rules this conversation has a lot to do with our life experiences, the people we trust and how often we have heard those beliefs. In this episode Yessica shares knowledge around how to build awareness and free ourselves from those negative beliefs. Follow The Hour to Empower on Instagram and Facebook To join the course on Mindfulness or Emotional Agility in September click here https://www.yfernandezcruz.com/curso-mindfulness If you w...2023-09-0821 minThe Hour to Empower with Yessica19. From control to harmonyOur brain is designed to protect us and help us survive. Our mind tends to predict all kind of dangerous scenarios that will cause us to respond with fear. Control and perfectionism are a sign that we cannot let life be what it is because we think that everything will go wrong if we do so. In this episode Yessica introduces the concept of harmony as a way of living with peace and joy. Harmony will bring connection, peace of mind and growth to your life. Follow The Hour to Empower on Instagram and Facebook ...2023-08-1127 minThe Hour to Empower with Yessica18. How to approach life changesOne of the things that is difficult about change is that we come face to face with uncertainty. We become very fragile and vulnerable when we face uncertainty; in this reality, we become obsessed with controlling the outcome. In this episode Yessica shares her experiences with change and gives us great tips and ideas to deal with our fears and evolve. Follow The Hour to Empower on Instagram and Facebook To join the course on Mindfulness or Emotional Agility in September click here https://www.yfernandezcruz.com/curso-mindfulness If you want...2023-07-2727 minThe Hour to Empower with Yessica17. Self Love and appreciationIf I were in love with the person in the mirror, what would I see? When we can built that inner conversation where we can see the beauty in us we can begin building a life where there is inner love, we can begin to respect ourselves and learn to be loyal to ourselves. What does being loyal to yourself mean to you? Are you being loyal to yourself? Sometimes we are so loyal to external things that we stop being loyal to ourselves. If you want to do some deeper work, you can find more information f...2023-07-1821 minThe Hour to Empower with Yessica16. Emotions and energyWhen you notice a lack of energy or feel less empowered what are you supposed to do? It’s hard to deal with difficult emotions some times but we can look at this differently: every emotion that we experience is telling us something. If we learn to not reject difficult emotions but rather listen to them then we have something that can actually transform our experience completely. Our first reaction might be quick and difficult to manage but just by noticing this reaction we can create a small distance that will allow you to ask yourself the question: What do...2023-07-0625 minThe Hour to Empower with Yessica15. What does it mean to flow?In this episode, Yessica shares a loving kindness meditation to practice openness and strength. We sometimes feel like we are angry, tense, stressed and this has a lot to do with our inability to flow. According to Hungarian psychologist, Mihály Csíkszentmihályi, flow is the secret to happiness. One of the key elements of flow is that when we are doing something and feeling the flow we are not in our heads. When we are practicing any activity from flow, we are not evaluating ourselves. When we are flowing, we are fully in the experience of whatever it...2023-06-2124 minThe Hour to Empower with Yessica14. Regulating and cultivating feeling goodIn our lives, our behaviors and decisions shape our lives. We might have a way of living our lives that tends to be anxious or stressful. Our inner conversation might be critical and negative. We make decisions based on fear or pleasure. Therefore, without any awareness we do not realize that we are creating negative experiences and painful emotions to ourselves. According to sociologist and psychologists, we have three main ways of responding that have evolved throughout our existence. The first is the threat- response system, when we are functioning from this system we are alert and ready to...2023-06-1923 minThe Hour to Empower with Yessica13. Our emotional journeyWe can all identify different stages in our lives where we felt those were difficult times. How did we make it passed all the drama? How did we realize that we could do things differently? Every time we are scared and uncomfortable we tell ourselves this is it. Also, every time, we are able to overcome whatever we are given. We must add to the equation the emotional states that we carry from our childhood that also interfere with our experiences and the way we approach them. Moreover, if you are in a relationship, add the emotions that your...2023-06-1624 minThe Hour to Empower with Yessica12. Accepting the present momentIn our lives we set goals and aspire to become a certain way. We have a blue print what we think our lives should be. This in itself is a positive behavior if it’s helping us grow, learn and evolve. If looking at the person we want to become causes us to feel stressed and anxious then we need to do the work to accept and befriend the present moment as it is so that we don’t develop a feeling of wanting to get away or feeling trapped. When we practice surrender and appreciation of our present real...2023-06-0826 minThe Hour to Empower with Yessica11. Befriending our experienceWhen our emotions are uncomfortable, we tend to react instead of responding to the experience. In this episode, Yessica shares different ways that we can befriend our experience so that we can find the best way to respond to our reality. In order for us to experience high energy and activate our feel good hormones, we must commit to a daily routine of regular exercise, good sleep, meditation and build healthy relationships. What can we do with our difficult emotions such as anxiety, fear, anger or sadness? Befriending our emotions and learning how to experience them without attachment or...2023-06-0532 minThe Hour to Empower with Yessica10. Building healthy relationshipsWe go into relationships unaware of what we carry inside. If we want to build healthy relationships, we need to be aware our inner world. In this episode, Yessica explains three models of relationships, dependent, independent and interdependent. The way we behave with ourselves will show in the types of relationships that we build. Also, we need to keep an eye on the relationship that we have with our parents today. For us to build healthy relationships we must commit to having a healthy inner world. If you you want to do some deeper work you can f...2023-06-0237 minThe Hour to Empower with Yessica9. Live life as an experimentIn this episode, Yessica talks about the importance of recognizing our patterns to transform them into empowered behaviors. Based on the Pöma Chodron’s teachings “Live your life as an experiment” this episode encourages us to experience life with openness. Cultivating the ability to do things differently to explore different ways of responding to things that we feel we are trapped in. Patterns that are always the same. Find a way to do things in a way you’ve never allowed yourself to try. What we have been doing until now is not the only way of doing things. ...2023-05-3134 minThe Hour to Empower with Yessica8. Relationships and self-evaluationThis episode offers a meditation to ground ourselves and reconnect with our strength and stillness. In this episode Yessica shares wisdom from the book “The extraordinary gift of being ordinary”. Lessons from Harvard about the power of connection versus self-evaluation. When we are able to communicate to connect we become more giving, loving and at ease with the people in our lives. From a self-evaluation perspective we alienate and distance ourselves. Without realizing it we are hurting ourselves and our relationships. This episode teaches us how to shift and come back moment by moment to create that connecting energy ever...2023-05-2938 minThe Hour to Empower with Yessica7. What really mattersWe live with an automatic pilot pleasing and responding to obligations, needs, and fears and by the time we realize this it’s too late. Sometimes all we need to do is stop and realize that half of the things that we are doing are actually not what really matters to us. In this episode, Yessica proposes a series of questions that will help us become aware of what we are doing and why we are doing it. With this awareness, we then become ready to ask the real questions: What is important in my life? What needs to ch...2023-05-2422 minThe Hour to Empower with Yessica6. Shifting from an attitude of lack to one of abundance The way we tell our stories, the language we use and how we build a believe system is going to take us in two possible directions. On the one hand our story might open us to "I am enough" or "I am not enough". In this episode Yessica talks about how to realize when we are falling into a scarcity mindset, how to notice when our inner narrative is taking us down the path of "I am not enough". Also, in this episode we learn how to shift and put our focus on abundance and generosity from a...2023-05-2337 minThe Hour to Empower with Yessica5. The art of simply beingWhen we are seeking inner peace we think that we need to do something else, be someone else or create something new. There’s a way towards inner peace that has more to do with “doing less” and “being more”. In this episode Yessica will challenge you to learn to simply be even when thoughts come and go. To be what we are in this moment without resisting our reality. What is taking away your peace? If you could be present in this moment without that thought what would be possible? If you feel like you want to do some...2023-05-2221 minThe Hour to Empower with Yessica4. Resetting our inner languageMany times, we feel anxious or depressed and we can’t understand what’s happening to us. In this episode, Yessica talks about three important shifts in our inner conversation that can improve our experience and allow us to open to loving ourselves and feeling peace. Introducing language of TRUST, NON JUDGMENT and PATIENCE. If you feel like you want to do some deeper work you can find more information for coaching sessions or mindfulness sessions with Yessica on www.yfernandezcruz.com If you would like to register for the next 8 week mindfulness course that will b...2023-05-1833 minThe Hour to Empower with Yessica3. Daily routines for the mind and soulWhen we feel stressed or overwhelmed many times our mind is taking us away from the present moment. Where is your mind? What is the story in your mind about? In this episode we will learn to practice daily habits that remind us that everything is ok that we can trust and enjoy life. Follow the show on Instagram @thehourtoempower Find more information for coaching sessions or mindfulness sessions with Yessica on www.yfernandezcruz.com If you would like to register for the next 8 week mindfulness course with Yessica (In Spanish) go to h...2023-05-1227 minThe Hour to Empower with Yessica2. Listening to ourselves and our needsHow do we go from automatic pilot to loving our selves? How can we change the habits of negative self talk and hurtful inner conversations? In this episode we will learn to pause and listen to ourselves so that we can give ourselves what we need in each moment. Follow the show on IG @thehourtoempower Or contact Yessica yfernandezcruz.com2023-05-0823 minThe Hour to Empower with Yessica1. Stop judging and start lovingWhat do we do when stress overwhelms us? Take a moment to think, what area in your life is where you feel most stressed? Have you noticed when you are with certain people that there's no space to breathe? Can you notice when you judge what this does to you? Our brain is wired to judge what's good or bad as a survival mechanism. The problem today is that we judge and compare ourselves and create a continuous narrative that is harmful for us. In this episode we talk about judging and transforming our perspective a...2023-05-0226 min