35 episodes

Mindfulness and Self-Care to fit your life. Join host Christina Dunbar for weekly 10 minute reflections on mindfulness, gratitude, and intentional living. This podcast is like an audio-guided journal to help you find health, wellness, and balance in life. Each episode features a quote, story, or inspirational message followed by a guided reflection. Listen in the car, on a walk/run, or over a cup of coffee. You will feel relaxed, happy, and inspired at the end!

Subscribe, like, rate, and SHARE if you enjoy! Follow your host on Instagram @intentionalten. Join the private Facebook group- Intentional Ten Community -for exclusive content. Subscribe to the blog and weekly newsletter at www.intentionalten.com. Thanks for joining me on this Intentional Journey!
#mindfulness #gratitude #intentionalliving #selfcare #healthandwellness

Intentional Ten: 10 Minute Reflections for Intentional Living Christina Dunbar

    • Health & Fitness
    • 4.5 • 2 Ratings

Mindfulness and Self-Care to fit your life. Join host Christina Dunbar for weekly 10 minute reflections on mindfulness, gratitude, and intentional living. This podcast is like an audio-guided journal to help you find health, wellness, and balance in life. Each episode features a quote, story, or inspirational message followed by a guided reflection. Listen in the car, on a walk/run, or over a cup of coffee. You will feel relaxed, happy, and inspired at the end!

Subscribe, like, rate, and SHARE if you enjoy! Follow your host on Instagram @intentionalten. Join the private Facebook group- Intentional Ten Community -for exclusive content. Subscribe to the blog and weekly newsletter at www.intentionalten.com. Thanks for joining me on this Intentional Journey!
#mindfulness #gratitude #intentionalliving #selfcare #healthandwellness

    Season 3 Episode 21 | Striving for Wellness, Not Perfection

    Season 3 Episode 21 | Striving for Wellness, Not Perfection

    This is your short and simple reminder to be easy on yourself. Don't beat yourself up when things don't go as planned or when you don't stick to the plan you had. Deep breaths, you got this!

    Check out Rachael Brooks' blog post on Forgiveness:
    https://www.intentionalten.com/post/forgiveness-striving-for-wellness-not-perfection

    Subscribe to Intentional Ten for more at www.intentionalten.com/subscribe

    This is the last episode of Season 3, but stay tuned because Season 4 is already in the works and will be here soon!

    • 14 min
    Season 3 Episode 20 | Let's Stop Glorifying Busy

    Season 3 Episode 20 | Let's Stop Glorifying Busy

    It seems like the people being glorified and idolized are those with a million things on their plates. Let's honor those who slow down and are intentional about being happy and spreading joy! Slowing down doesn't have to mean you are lazy. Let's talk about ways to find time for our priorities like wellness, health, and balance!

    Read the Ten Essentials of Intentional Living
    https://www.intentionalten.com/post/the-essentials-of-intentional-living

    5 Ways to Slow Down Today
    https://www.intentionalten.com/post/five-ways-to-slow-down-today

    Learn more about my Intention Boxes
    https://www.intentionalten.com/post/intention-boxes-how-to-gift-self-care

    Slow Down and take care of your health with a REAL food challenge!
    Join me in doing this challenge and get 10% off through September 13th with promo code Intentional10.
    https://my.practicebetter.io/#/5bf1fa05627d7907a48b6777/bookings?c=5f32c44d2a902907743f86e6&step=course

    Welcome to Season 3 - The Quarantine Season!
    We will continue to have weekly 10 minute reflections to focus on intentional living. Listen in the car, on a walk, or on the couch with some coffee and a journal. We will focus on being more intentional with our time, our money, our energy, and our love. #BNTNTNL #intentionalten

    Check out more, including my blog, free starter journal, and more, at www.intentionalten.com and follow Intentional Ten on Instagram (@intentionalten)www.instagram.com/intentionalten for more quotes and inspiration! Be sure to follow our Facebook Page and join the Intentional Ten Community Group www.facebook.com/intentionalten. Talk to you soon as we continue this Intentional Journey. Thanks for listening!

    Music Credit: Intro and Exit music is 3 of Us by Ketsa from freemusicdownload.com
    https://ketsamusic.com/track/1998030/3-of-us

    • 15 min
    Season 3 Episode 19 Simple Ways to Be Present

    Season 3 Episode 19 Simple Ways to Be Present

    It's okay to not be okay. For me, I'm usually not feeling okay when I've lost control of my time management and therefore can't be fully present. Today we're talking about simple ways to manage our time so we can feel a little more present and well.

    Check out the Blog Post that goes with today's episode:
    https://www.intentionalten.com/post/3-simple-things-you-can-do-to-be-more-present

    Check out Idealist.org
    https://www.idealist.org/grad-schools/attend

    Learn more about Rachael Brooks who will be featured on Season 4. You can read her book and her story before getting to know her.
    www.rachaelbrooks.com
    https://www.amazon.com/Beads-Falling-Putting-Yourself-Together/dp/1633939669

    Join our Facebook group and get your $5 coupon for White Oak Coffee Roasters! https://www.facebook.com/groups/intentionalten/

    Welcome to Season 3 - The Quarantine Season!
    We will continue to have weekly 10 minute reflections to focus on intentional living. Listen in the car, on a walk, or on the couch with some coffee and a journal. We will focus on being more intentional with our time, our money, our energy, and our love. #BNTNTNL #intentionalten

    Check out more, including my blog, free starter journal, and more, at www.intentionalten.com and follow Intentional Ten on Instagram (@intentionalten)www.instagram.com/intentionalten for more quotes and inspiration! Be sure to follow our Facebook Page and join the Intentional Ten Community Group www.facebook.com/intentionalten. Talk to you soon as we continue this Intentional Journey. Thanks for listening!

    Music Credit: Intro and Exit Music is 3 of Us by Ketsa from freemusicdownload.com
    https://ketsamusic.com/track/1998030/3-of-us

    • 14 min
    Season 3 Episode 18 | Sustainability for All: Reducing Waste in our Lives

    Season 3 Episode 18 | Sustainability for All: Reducing Waste in our Lives

    "We don't need a handful of people doing zero waste perfectly. We need millions of people doing it imperfectly."
    @zerowastestore

    This week we look at reducing waste. In the past we've talked about reducing waste in our time and energy, now we look at physical waste and environmental impact.

    Links for you:
    Ten Essentials of Intentional Living
    https://www.intentionalten.com/post/the-essentials-of-intentional-living

    Sustainable Brown Girls
    Sustainable Brown Girl IG: https://www.instagram.com/sustainablebrowngirl/
    Naturally Mermaid IG: https://www.instagram.com/naturally_mermaid/
    Naturally Mermaid YouTube: https://www.youtube.com/naturallymermaid
    Spotify podcast: https://open.spotify.com/show/0dJMbHSaszE30AVhFKIOJZ
    Apple podcast: https://podcasts.apple.com/us/podcast/sustainable-brown-girl/id1515169959
    www.intentionalten.com/blog

    Get cloth napkins at a great price!
    WinxWhimsies on Etsy
    All proceeds go to the Leukemia and Lymphoma Society!
    http://shrsl.com/2ga0y

    Welcome to Season 3 - The Quarantine Season!
    We will continue to have weekly 10 minute reflections to focus on intentional living. Listen in the car, on a walk, or on the couch with some coffee and a journal. We will focus on being more intentional with our time, our money, our energy, and our love. #BNTNTNL #intentionalten

    Check out more, including my blog, free starter journal, and more, at www.intentionalten.com and follow Intentional Ten on Instagram (@intentionalten)www.instagram.com/intentionalten for more quotes and inspiration! Be sure to follow our Facebook Page and join the Intentional Ten Community Group www.facebook.com/intentionalten. Talk to you soon as we continue this Intentional Journey. Thanks for listening!

    Music Credit: Intro and Exit Music is 3 of Us by Ketsa from freemusicdownload.com
    https://ketsamusic.com/track/1998030/3-of-us

    Disclosure: Some of the links above are affiliate links, meaning, at no additional cost to you, I will receive a commission if you click through and make a purchase. Please know that I only affiliate with products I believe in and highly recommend.

    • 14 min
    Season 3 Episode 17 | Minimalism and Frugality: Making Room for Value and Joy

    Season 3 Episode 17 | Minimalism and Frugality: Making Room for Value and Joy

    Minimalism and Frugality gave me more time to focus on the kids and their needs, prep healthy meals, practice yoga and meditation, and just slow down overall. We have found that having less stuff means less upkeep, less cleaning, and closing the loop: less stress to make money to keep up with those material wants. It doesn't mean we don't spend money, we just only spend money on things that bring us true value.

    Be sure to check your local library first, but if you can't get these books for free, then I highly recommend the Kindle or Audible versions here:

    Read Marie Kondo's the Life-Changing Magic of Tidying Up
    https://amzn.to/3iKo4nr (affiliate link)

    Read Elizabeth Thames' Meet the Frugalwoods
    https://amzn.to/3gSbSQS (affiliate link)

    Check out today's blog post for a frugal and minimalist win!
    https://www.intentionalten.com/post/clean-fashion-sanitizable-handbags-for-the-minimalist-mom

    Get your Moost Bag at www.moostbags.com

    Learn more about the Ten Essentials of Intentional Living
    https://www.intentionalten.com/post/the-essentials-of-intentional-living

    Welcome to Season 3 - The Quarantine Season!
    We will continue to have weekly 10 minute reflections to focus on intentional living. Listen in the car, on a walk, or on the couch with some coffee and a journal. We will focus on being more intentional with our time, our money, our energy, and our love. #BNTNTNL #intentionalten

    Check out more, including my blog, free starter journal, and more, at www.intentionalten.com and follow Intentional Ten on Instagram (@intentionalten)www.instagram.com/intentionalten for more quotes and inspiration! Be sure to follow our Facebook Page and join the Intentional Ten Community Group www.facebook.com/intentionalten. Talk to you soon as we continue this Intentional Journey. Thanks for listening!

    • 14 min
    Season 3 Episode 16 | Slow Down to Move Forward

    Season 3 Episode 16 | Slow Down to Move Forward

    Our minds are not meant to be on full blast all the time, and yet some days it feels like that's exactly what happens. Can we slow down, settle into the quiet, and go inward? If you can center and focus the mind to find peace, you will see more clearly. Let's practice mental minimalism. Learn more about the Ten Essentials of Intentional Living on the blog: https://www.intentionalten.com/post/the-essentials-of-intentional-living

    Be sure to check out Tioka's guest blog post for more inspiration.
    https://www.intentionalten.com/post/be-still-to-move-forward-lessons-from-paris

    You can hear her guided meditation (it's free!) on Insight Timer!
    https://insighttimer.com/tioka

    Be sure to follow her on social media as well!
    Instagram: @Tioka_Yoga
    Facebook: https://www.facebook.com/TiokaYoga

    Welcome to Season 3 - The Quarantine Season!
    We will continue to have weekly 10 minute reflections to focus on intentional living. Listen in the car, on a walk, or on the couch with some coffee and a journal. We will focus on being more intentional with our time, our money, our energy, and our love. #BNTNTNL #intentionalten

    Check out more, including my blog, free starter journal, and more, at www.intentionalten.com and follow Intentional Ten on Instagram (@intentionalten)www.instagram.com/intentionalten for more quotes and inspiration! Be sure to follow our Facebook Page and join the Intentional Ten Community Group www.facebook.com/intentionalten. Talk to you soon as we continue this Intentional Journey. Thanks for listening!

    • 13 min

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