30 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
    • 4.9, 58 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 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
    Season 3 Episode 15 Servant of the Flow

    Season 3 Episode 15 Servant of the Flow

    Today we talk about movement. Exercise is an important part of intentional living and staying well. It's also a big part of improving health when you aren't well. Whatever is right for you, find some way to make your body move and flow.

    If you're looking for some simple yoga poses as a guide, be sure to check out this week's blog post, 5 Gentle Yoga Poses for a Good Night's Sleep here: https://www.intentionalten.com/post/5-gentle-yoga-poses-for-a-good-night-s-sleep

    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!

    The Seven Days of Mindfulness Challenge is coming soon! Join me for a daily Mindfulness Practice on the Intentional Ten Community Facebook group August 3rd-9th, 2020! https://www.facebook.com/groups/intentionalten/

    • 11 min
    Season 3 Episode 14 New Changes Require New Choices

    Season 3 Episode 14 New Changes Require New Choices

    Are you intentional in your diet? Don't worry, no fad diets here!! But are you intentional about how you nourish your body and soul?
    Check out my guest blog post with Kind Publishing Co to learn more about my family’s transition to a plant-based diet. https://www.kindpublishingco.com/blog/how-we-transitioned-to-a-plant-based-family

    You can get some recipe inspiration on my blog as well. Check out today’s post at www.intentionalten.com/blog


    If you want to support the families I mentioned on the podcast, thank you! Here are the links for some ways you can donate:
    Friend’s brother-in-law with ALS- GoFundMe for the Clapp Family https://gf.me/u/yhztq5
    Friend’s husband who passed from Colon Cancer- Donate to the Colon Cancer Coalition in Memory of Joe https://coloncancercoalition.org/donate/ or Wind River Cancer Wellness Retreats in Memory of Joe https://www.windriverservices.org/
    Family member who passed from Alzheimer’s- Donate to the Humane Society in Memory of Jean https://interland3.donorperfect.net/weblink/WebLink.aspx?name=hsc&id=33
    Of course, prayers and thoughts are always welcome instead.

    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!

    The Seven Days of Mindfulness Challenge is coming soon! Join me for a daily Mindfulness Practice on the Intentional Ten Community Facebook group August 3rd-9th, 2020! https://www.facebook.com/groups/intentionalten/

    • 13 min
    Season 3 Episode 13 How Gratitude Can Transform You

    Season 3 Episode 13 How Gratitude Can Transform You

    This week we look at a gratitude practice and how it can elevate you. Discover what it means to you and reflect upon ways to be more grateful.

    Today's quote is from the Buddha
    “Let us rise up and be thankful, for if we didn’t learn a lot today, at least we learned a little, and if we didn’t learn a little, at least we didn’t get sick, and if we got sick, at least we didn’t die; so, let us all be thankful.” – Buddha

    We continue to look at the Ten Essentials of Intentional Living over the next 9 weeks. Get the full list on the blog: https://www.intentionalten.com/post/the-essentials-of-intentional-living

    Check out my blog post on How Gratitude and Journaling Helped Me Cope with Anxiety and Depression. www.intentionalten.com/blog

    My interview with Health Your Way Podcast to discuss this topic in more detail is coming soon! Stay tuned for the link.

    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!

    • 11 min
    Season 3 Episode 12 Routines of Self-Care

    Season 3 Episode 12 Routines of Self-Care

    We are going to highlight each of the Ten Essentials of Intentional Living over the next 10 weeks. This week let's discuss Journaling and Mindfulness and how to create routines of self-care. Want to start a journaling habit? Be sure to check out my blog for my latest post, How to Start a Journaling Practice: 5 Simple Steps to Starting (& Keeping) This Life-Changing Habit https://www.intentionalten.com/post/how-to-start-a-journaling-practice

    Get your free journal starter: www.intentionalten.com/journal

    The quote today is by Audre Lorde:
    “I have come to believe that caring for myself is not self-indulgence. Caring for myself is an act of survival."

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

    Want to buy a new journal to start your routine with? Here's the journal I use and LOVE: https://amzn.to/2ZTHHSg

    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!

    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.

    • 11 min
    Season 3 Episode 11 The Essentials of Intentional Living

    Season 3 Episode 11 The Essentials of Intentional Living

    Our inspiration comes from John C. Maxwell today as we really look at what it means to live intentionally in 2020. https://www.johnmaxwell.com/

    If you want to learn more about John C. Maxwell and Intentional Leadership, check out the book I read in my office book club- https://amzn.to/3dW0LnU

    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 #intentionalliving #audioguidedjournal

    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!

    • 10 min

Customer Reviews

4.9 out of 5
58 Ratings

58 Ratings

KathyleenWNY ,

Great podcast

Thank you for this podcast. Just what I need to start forming a practice.

Nanacitaofsix ,

Great Podcast

Love the 10 mins spent with you during each podcast. Great topics & helpful hints on how to be your best !

Gabioly ,

Thank you!

Hi! Just wanted to say, I love what ur doing, keep it up! Ive been suffering from anxiety and panic attacks daily and hearing you helps me a lot to calm down! You podcast gives me this positive vibes to start my day.

Thank you so much,
Sending love from PR!!!
Gabriela

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