Ep #57: ENCORE: Mindfulness

The Midlife Sex Coach for Women Podcast with Dr. Sonia Wright | ENCORE: Mindfulness

Diamonds, we are entering the fourth quarter of 2021! As this year comes to a close, I know many of you are thinking about 2022. So this week, I’m revisiting one of my favorite episodes all about mindfulness to give you a jump on thinking about your sexuality and intimacy goals for the coming year.

I personally love setting New Year’s resolutions, and I’ll admit I often set far too many. The notion of setting and accomplishing goals is something I find enjoyable and motivating, and I get so excited about seeing what’s possible. But – and it’s a huge but – I also have that emotional bully in the back of my mind who loves coming out to blame, shame, and judge me. So, I think it’s time we figure out a new way to achieve our goals.

Listen in as I invite you to tap into mindfulness as you think about your future, and prioritize staying in the present with zero judgment for yourself as you work towards your goals. I’m sharing the ways in which mindfulness is an amazing tool for thinking about what you want sexual intimacy to look like for you in 2022.

How is your sex life? If you rated it on a scale from 1 to 10, is it less than an 8? If so, we need to talk. I’m inviting you to check out my new 30-day program Your Empowered Sexuality (YES!). We’ll give you the sexual tune-up you need to kickstart your intimacy and create the sex life that you deserve, whether you have a partner or not. Click here for more information!


What You’ll Learn from this Episode:
  • Why I love setting resolutions that stretch me.
  • How to use mindfulness as a tool to achieve your sexual intimacy goals.
  • What mindfulness teachings suggest and why I love them so much.
  • The importance of being willing to fail repeatedly on your way to success.
  • What’s happening when we judge our failures.
  • How to tap into the present moment with zero judgment for yourself.
Listen to the Full Episode:

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Full Episode Transcript:

You are listening to The Midlife Sex Coach for Women™ Podcast episode 57.

Welcome to The Midlife Sex Coach for Women™ Podcast, the only show that combines a fun personality, medical knowledge, sexual counseling, and life coaching together. To create unique sex coaching that helps busy women awaken their libidos, address intimacy issues, and learn how to express their sexuality for the rest of their days. Here is your host, certified life coach and sexual counselor, Dr. Sonia Wright.

Hello, hello, hello Diamonds. How are you doing this week? I am doing pretty well. I am at a retreat with Corinne Crabtree’s program for the No BS Woman. You should check her out, she’s really amazing. And in the mean times, since we’re in the middle of mindfulness and allowing I wanted to revisit one of my favorite episodes, specifically on mindfulness. And especially since we are now entering the fourth quarter of 2021, which I cannot believe that we are at this place where 2021 is almost over. And we’re starting to think about 2022. I kind of wanted to give you a jump on thinking about your sexual and sexuality goals for 2022.

So, because I love this episode and because I love all of you, I would love to revisit the episode on mindfulness as we look at goals and what our future is. And when we start thinking about what sexual intimacy, what you want it to look like for you in 2022.

Okay, Diamonds, have a great week and enjoy this episode and I will talk to you next week. Love you lots, Dr. Sonia out.

Hello Diamonds. Once again welcome to 2021. I think the majority of us are pretty happy to say hello to 2021 and the promise of a new year. For those of you that don’t know, I actually lead a monthly book club in my Own Your Sexuality Now program. And right now we’re reading Better Sex Through Mindfulness. It’s a book by Dr. Lori Brotto.

I’m thoroughly enjoying this book and I wanted to talk more about it with my Diamonds today. The main reason that I wanted to talk about it is because I’m really enjoying this concept of mindfulness, specifically as mindfulness relates to slowing down, being aware of our thoughts and practicing non-judgment.

Right now we’re at the beginning of a new year and during this time many of us are making our annual New Year’s resolutions. Don’t get me wrong, I’m one of those people who loves making and executing on my New Year’s resolution.

In fact my word for 2021 also reflects my love for goals; the word is ‘manifest’. Okay, I tend to take this resolution thing a little bit to the extreme; I usually have between 15 to 20 different resolutions. For me they’re a lot of fun and I love the challenge but I also admit that 15 to 20 is probably far too many resolutions. But I like to see what’s possible. Some of these resolutions are straightforward but at least one or two of them are usually my stretch goals that really cause me to up-level in the pursuit of these goals.

I usually accomplish the majority of my New Year’s resolution in that year, but if not, it does go into the next year and then I’ll usually accomplish it by the second year in. I find that accomplishing my goals it’s very motivating, it’s fun, it’s enjoyable. And I really get excited to see what is possible, what I can accomplish within a 12 month period of time. But there’s always a but, but I also found I tend to beat myself up emotionally if I don’t accomplish my goals in this perceived timely manner, or with the exact result that I think it should be.

Yeah, I do have that emotional bully of perfectionism that comes to visit me periodically. I have all these thoughts and ideas about how things should be and how things should happen, how it should go, how I should perform and execute. Some of you might be having these same thoughts and ideas when it comes to your sexual intimacy goals for the year. Now, don’t worry, we are going to be talking about sexual intimacy goals this month.

But first I want to introduce this concept of mindfulness so that we can use it as a tool when we’re dealing with our sexual intimacy issues in 2021. First, let’s go back to 2020, I know, I know, that’s not where most people want to go. But let’s just go back to 2020 for a minute. 2020 taught me one thing, and that was to slow down and appreciate what I have. It taught me to be mindful.

But what exactly is mindfulness? The Google say mindfulness is a mental state achieved by focusing one’s awareness on the present moment while calmly acknowledging and accepting one’s feelings, thoughts and bodily sensations. I love that, kindly and calmly acknowledging and accepting. I love that. It can also involve breathing techniques, guided imagery, meditation but what I really like about mindfulness is the focus on non-judgment and being in the present moment.

Mindfulness teachings they suggest that we don’t have to give power to every thought that comes to our mind. And we have at least 6,000 thoughts, individual thoughts that are in our mind each day, that’s a lot of thoughts to keep track of. Or we can decide not to keep track of them. We can simply acknowledge the thought and choose not to act on that thought. We could actually think of our thoughts as byproducts of our mind. Just like carbon dioxide is a byproduct of the lungs, thoughts could be considered a byproduct of your mind.

We could just acknowledge the thought and then put it to the side with a simple comment like, “That’s a thought”, or “That’s kind of interesting.” And put it to the side from a place of non-judgment, not rejecting and pushing it away, but just kind of observing and then putting it to the side, just moving it to the side. I like to think of this thought bin where I can just kind of pick up a thought and kind of just let it go into the thought bin. We don’t have to react to this thought. We don’t have to judge the thought. And we don’t have to try to fix the thought, definitely not right away.

So as we start this new year, I’m actually wanting to introduce the idea of mindfulness and non-judgment as it relates to our New Year’s resolution and also as it relates to sexual intimacy. What do you think? Do you think we can address our New Year’s resolutions from a place of mindfulness? Can we look at our sexual intimacy goals in 2021 from a place of non-judgment?

As I said before, I really love the New Year’s resolutions. But I want to figure out a way to approach the resolution a different way. I definitely want to figure out a new way to approach it for myself and also for my Diamonds, such that we’re not judging ourselves as we work towards achieving these goals.

I previously talked about emotional bullies and the Diamond community being a bully free zone. And so I hope that my Diamonds do not choose blame, and shame, and guilt, judgment or perfection, but that we find a new way. Is there a way for us to have New Year’s resolutions and goals without having those emotional bullies on our back? This is my work for 2021, this is my goal, to figure it out, to find a way to accomplish my goals and to recognize that there’s going to be failure along the way. And you know what? That is okay.

All success is built on a pile of failures and this is no different. As we work for our sexual intimacy goals, and to improve things, we just need to recognize that there will be failure. And what if we allowed this failure? What if we were willing to fail at our goals and to get up and to try again?

Let’s say that the goal was to improve the sexual intimacy in our relationships. What if we were willing to initially fail at improving the sexual intimacy in our relationship but continue to try and try again? What if we acted from a place of mindfulness and non-judgment? What if we didn’t interpret our goal failure as a personal failure? What if we didn’t blame ourself or beat ourselves up?

What if we did not make our goal failures mean anything except the fact that we had not accomplished our goal yet? That’s all we have to think, I have not accomplished the goal yet. Maybe if we approach it from a place of non-judgment we could actually stay in the present moment. Usually when we start judging our failures we’re no longer staying in the present moment. Either we have gone to the past to find proof that we are in fact a failure or we’ve gone to the future and we are envisioning all the catastrophes that are going to happen because of this failure.

But you know what? With the mindfulness we also get to choose to stay right here in the present. We get to just observe our thoughts without concluding that something has gone wrong. So as we go throughout the year, we get to remind ourselves that there is a way for us to be observant and non-judgmental, and we can move towards our goals. We don’t have to beat ourselves up.

Surprisingly, criticism and judging ourselves does not cause us to get to our goals faster or to prevent these catastrophes. Isn’t that amazing? You know what? It’s just the opposite in fact; any amount of energy that we need to utilize to recover from the self-judgment and the emotion, the emotional injuries is emotional and physical energy that is not being channeled towards accomplishing our goals.

Here’s one for you Diamonds, the secret is to allow failure. To be willing, to be willing to fail and to be even more willing to go through the failure to gain the success. Be willing to fail, and fail, and fail again on our way to the success. All you have to do is be willing. And the best way to get to the willingness is through non-judgment and remaining present.

So, Diamonds as we begin 2021 and we continue to work on our sexual intimacy, hopefully we can proceed from a place of non-judgment, with a focus on the present moment and a willingness. Hopefully we can use the tool of mindfulness to help us on our journey this year.

Okay Diamonds, that’s all I have for you this week. Let’s continue to discuss our 2021 sexual intimacy goals and we will talk soon. Dr. Sonia out.

Diamonds, how is your sex life? No, really, how is your sex life? On a scale of one to ten how would you rate it? You know I’m all about the intimacy for women in midlife. If you rated the passion in your life as less than an eight then we need to talk, sister. I’m personally inviting you to check out my new program, Your Empowered Sexuality 30 day kick starter. I am so excited about this program. Most of you know that I have an impossible goal to positively impact the sex lives of over a million women. And I am just getting started.

Come work with me for 30 days to kick start that intimacy in your life. Let’s create that amazing, satisfying, intimacy that you deserve. Let’s face it, if you’re in your 40s, 50s or 60s, you could have 30 to 50 more years of intimacy ahead of you. What do you want that intimacy to look like? Let’s get real and talk about what’s going on with your body, your libido, let’s see what we can do to kickstart this intimacy. This program is for you whether or not you have a partner.

If you are a woman who wants to enjoy all aspects of her life then this is the program for you. It finally gets to be your time. So, click on the link in the show notes or on my website at soniawrightmd.com and come join me for Your Empowered Sexuality aka YES, Your Empowered Sexuality 30 day kick starter. I cannot wait to see you Diamond, talk to you soon. Take care.

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Sonia Wright MD

Hi, I’m Dr. Sonia Wright and I’m YOUR SEX COACH! I’m on a mission to end the pain and isolation associated with sexual difficulties and to help women create satisfying sex lives.

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