8 Ways Mindfulness Helps Achieve Goals

Make 2019 Your Best Year With Mindfulness

Have you set goals or intentions for 2019?

Did you know that 98% of people who set
New Year Eve goals fail within the first 90 days?
 
Reason I’ve found is because they’ve created
lofty goals, don’t have accountability,
and the goals are unrealistic.

I want to help you focus on success.

Why mindfulness helps with achieving goals.

Mindfulness is a matter of being present, and
acknowledging your current thoughts or how you feel.
You are not forcing positive thoughts, and you aren’t
trying to push them out of your mind.
This is not meditation.

It’s normal that negative thoughts come into your mind
and it’s up to you to decide who has control over your mind,
the thoughts or you. Mindfulness helps by identifying that
it’s a negative thought and helping you to stay focused on
your current task. Example, your goal is to lose weight and
while exercising you may have an image of a yummy
cheeseburger with fries. With mindfulness, you acknowledge
the thought and gently shift it while refocusing on whatever
exercise you’re doing. The cheeseburger thought is not
relevant to this moment.

The practice of mindfulness takes practice and reminding
yourself to return to the current moment so you remain present.
You also want to be non-judgmental of yourself and the thoughts
or feelings that come up when you are practicing mindfulness.
This in turn will help with your motivation in the new year.

8 ways mindfulness works for goal completion

1) Start with a Plan. My Holistic Wellness Self-Assessment
is my go to visualization as I identify 3 key areas I want to focus
on and then break it down by identifying how that can look.
Example: Goal: Improve my health and become more toned through
exercise. Then I’ll choose the ways that I like to exercise; walking
outside, swimming, dancing, weights, etc

2. Create SMART Goals. I use the SMART goals method to
create achievable and measurable goals. Then I write each goal
with objectives on post it notes and place them in visible areas.
Example: I want to exercise 3 times a week for at least 30 minutes
a day. I’ll write this on a post it note and place it on my bathroom
mirror to see it in the morning.

3. Take Action. Goals look amazing on paper yet the fun begins
when we take action on them. Schedule them in your calendar,
create notifications, etc.
Example: I’ve identified Mondays, Fridays, Saturday, and Sundays
at 7am to be my walking days outside. I’ve scheduled them in my
phone with notifications.

4. Stay in the moment. Try to reduce multitasking as much as
possible. Mindfulness is all about staying in the present.
Example: When walking I’ll focus on being present with my
surroundings for at least 10 minutes using my senses before
I switch tasks such as listening to music, talking on the phone
or listening to a podcast. This helps me be more
present and focused.

5. Envision goal completion. Use a daily meditation that’s
focused on goal completion and motivation then envision
yourself as you complete the goal.
Example: Use Insight Timer or Headspace to find a daily
meditation for morning goals and/or motivation.

6. Have fun with your goals. Enjoy the process as you achieve
your goals. Be patient with yourself as you incorporate new routines. 
Creativity is key for fun!
Example: If my intention is to go for a walk the next day
but it’s raining, then I’ll find a new activity such as
cleaning my apartment (amazing way to burn calories),
dancing, online exercise video, etc.

7. Open Yourself to Opportunities. By practicing mindfulness,
you’ll be ready and open to opportunities that come your way. You
never know who or what may help you achieve your resolutions. So
enter each experience with an open mind and an open heart. You’ll
be surprised how many new experiences may shape your year.

Example: Find someone who has a similar goal and create accountability.

8. Celebrate your Success. This is my favorite part, the reward.
Creating and achieving goals can be a reward in itself, yet having a
reward specifically for each goal makes it more interesting.

Example: Once I complete my goal of exercising consistently for 1
month as I’ve stated then I’ll gift myself a fun date out such as
walking in Vizcaya Gardens or Fairchild Gardens, buying a new outfit, etc.

Your New Year’s resolution may change as you maintain mindfulness
and continue to be clear on what you want. Remember that
mindfulness itself can be a goal. Enjoy the journey.

Thank you for reading my blog and being inspired to transform                                    yourself into a beautiful being of light.

For updated in person and online events and classes, please visit my events page.

Sharing blessings and happiness,
Paty Mariposa

Bust Self-Sabotage

We are 2 weeks into 2017 and the biggest positive change for me has been my motivation. I have set goals with various time limits I am committed to. My motivation stems from focusing on my purpose to enhance my community, confidence, and commitment to my life and business. To me these goals are different from new year resolutions because my focus is not on changing for 2017 but doing it for life.

If you have worked with me in my coaching program then you know I like to set 1, 3, and 6 month goals for those are more realistic and practical. Regardless if you’re into setting resolutions or goals, one of the biggest issues you may face in following through is yourself. How often have you talked yourself out of going out for that walk or eating a salad or going to sleep before 1:00 am? I’m sure you have made an excellent case for skipping out doing what you know is good for you.

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Another way self-sabotage is common is when you feel that everything’s going just right then a negative thought comes in and your mood deflates.

For example, Monday I was rejoicing because I had just secured a weekly guided meditation opportunity I will be facilitating at House of Movement, a holistic gym in Brickell. As I was screaming excitedly in my car (yes windows were up) I then thought of someone I hadn’t spoken to in a bit and began to feel sadness especially as images scurried through my mind.

Fortunately, I caught myself as I realized I was hitting my limit of gratitude when life is treating me well and staying within that zone.

Sound familiar?

I want to reassure you that it’s not life that is dealing you a bad hand, but unfortunately it’s your thoughts that are keeping you down. As a counselor I knew about this and share it with my clients yet when it comes to my personal life that concept just flew out the window. In order to ensure I am aware of my limiting beliefs I picked from my bookshelf The Big Leap by Gay Hendricks*. I had read it before but felt called to read it again. This book was the first to be called into duty for following through on my goal to read 1 book a month or at least from start to finish, whichever comes first.

Last year I hit my limiting belief of not feeling worthy numerous times which caused me low motivation in moving forward with my business and becoming financially independent. Fortunately the universe knows of my gifts and pushed me through some of my hurdles, yet I can admit they were hard to crawl over at times. My clients mirrored this in me as they would mention how frustrating it is when they feel life is going well and then something (or some thought) comes into play which causes them to backtrack or so they thought.

So that’s why I believe Gay Hendricks* book called out to me so I can remember to move past my limiting beliefs, my self-doubts. One of the a-ha moments for me in the book, is our addiction to pain which causes us to poke our happy bubbles whenever they start to rise. This is related to a hidden fear that you may have or a limiting belief that you’re not worthy, you don’t deserve happiness or you’re not enough.

Today and everyday I challenge you to recognize when negative thoughts come into your mind, especially after a happy event, and shake them off. You can do this by dancing, walking into another room, putting on a happy song, playing with pets, etc. Point is do something physical rather than staying with your thoughts. I promise you will feel so much better.

Peace and love,

Paty, La Mariposa


Book a complimentary discovery session with me 

and let’s discuss any blocks you may have in your life or struggles with limiting beliefs.


I’m here to support you with a step-by-step plan to balance your life, embrace your power, and focus on health.


Feel free to reply to these emails as I’d love to hear from you.

Pass this blog along to someone who may benefit from a Balance your life session or offer it to them as gift certificate!

Thank you for being a part of my expanding family. I’m so grateful to be on this healing journey with you.


* Disclaimer, I am an affiliate through this link and will receive financial compensation.

Blink and it’s 2017

The final days of 2016 are here. Tomorrow we will be celebrating the onset of 2017 with loved ones, whether humans or furry. However you decide to celebrate it, what counts is how you embrace the new year.

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Lately I have been hearing from so many people how they are looking forward to 2017 so that they can put 2016 behind them. I used to say the same thing until I realized how much I was putting emphasis on the day or year changing than being grateful for what has occurred.  

A few days ago I began to write a list of all I was grateful for in 2016, even the challenges. At first I wrote all that I was happy about; my physical health, my family, my travels, my business, financial gain, and then it got hard. I started to slow down and even cry when I thought of some of the sadness I experienced; anniversaries of loved ones, fears, finding love and losing it gain, frustrations with family, etc. This is part of the process of life. It is impossible to be happy 100% of the time, nor is it healthy.

Taking time to reflect is important even if it’s just a few minutes to identify what you’re grateful for and what struggles you have moved past. I created this handout to help you reflect on 2016 and start creating goals for 2017.

Another tool I learned a couple of years ago is to identify key words for the year. My words for 2017 will be abundant collaborations as I plan to work with other healers in creating amazing online programs and in person workshops to empower you to be the best you can be. So stay tuned!

What will your word or words be for 2017? Reply with your response as I’d love to hear from you.

Pass this blog along to someone who may benefit from it as we all need love everyday!

Paty, La Mariposa
Book a complimentary transformation session with me and let’s discuss your goals for 2017.  I’m here to support you with a step-by-step plan to balance your life, embrace your power, and focus on health.