The Ultimate Mindset Change Podcast

10 Minute Deep Nervous System Reset: Breath Work Practice

No meditating required. Just get comfortable and explore with eyes open or closed. Check out the 5 minute version for a short impactful session.When life feels overwhelming and your mind won't switch off, this deeper 10-minute breath work practice will guide you all the way back to calm. Using slow, low nasal breathing, you'll gently shift out of survival mode, quieten a racing mind, and drop into a state of deep stillness and clarity—whether it's first thing in the morning, the end of a demanding day, or the middle of a sleepless night.This is a slower, more spacious practice than a quick reset. As well as regulating your breath, you'll be guided into a gentle space to explore—turning your attention inward to notice where you're holding tension, meet whatever emotions are present, and let each exhale carry you a little deeper. Press play, place one hand on your belly and one on your chest, and give yourself these ten minutes to come home to calm.In this episode you'll experience how deep nasal breathing can:Melt away stress and anxiety by activating your parasympathetic "rest and digest" nervous systemQuieten a racing mind and create more space and stillness between your thoughtsPrepare you for deep, restful sleep—ideal for bedtime or waking in the nightRelease stored tension in your body and help you process emotions gently and safelyBuild lasting resilience so you can return to calm and clarity whenever you need itMake this a daily ritual to train your nervous system toward calm—one slow, deep breath at a time.About MeI help self aware professionals upgrade their mindsets to operate from a higher level in life. If you would like help to get out of your head, be present and create the success and happiness you can have then please do contact me.Contact, newsletter, community.Mentioned in this episode:Ego Algorithm Coaching Details.Instagram @mindsetchangeuk Email: Info@mindsetchangeuk.com   I hope you got to enjoy that meditation. It's incredible what's available to you with regular practice. And here's something that I wanted to draw your attention to. If you're a coach or you're a business owner who's in the fitness and wellbeing space, and you want to have more impact but less anxiety, less stress, and self-doubt in 90 days, then please direct message me on Instagram the word ego or use the contact link below in the show notes. I look forward to hearing from you

5 Minute Nervous System Reset : Breath Work Practice

No meditation required. Sit back, relax and explore with eyes open or closed.Feeling stressed, anxious, or stuck in your head? In this short guided breath work practice, you'll use slow, low nasal breathing to shift out of survival mode and into calm. In just 5 minutes you'll learn a simple, science-backed technique to regulate your nervous system—one you can use anywhere: at your desk, in a stressful moment, or in bed when your mind won't switch off.By breathing gently into the belly and extending your exhale, you activate your parasympathetic nervous system—your body's natural "rest and digest" state—signalling to your brain that you are safe. Press play and let's reset together.In this episode you'll discover how nasal breathing can:Calm anxiety and stress by switching on your parasympathetic nervous system in minutesSharpen focus and mental clarity by getting you out of your head and into your bodyImprove sleep and help you drift off faster—perfect for racing thoughts at bedtimeLower your heart rate and release tension held in your face, jaw, neck, and shouldersBuild resilience so you can return to calm faster whenever life feels overwhelmingI encourage you to make this your non negotiable breathing practise everyday for maximum impact. Please do check out the 10 minute version for a deeper level of rest and recovery.I help self aware professionals upgrade their mindsets to operate from a higher level in life. If you would like help to get out of your head, be present and create the success and happiness you can have then please do contact me.Contact, newsletter, community.Mentioned in this episode:Ego Algorithm Coaching Details.Instagram @mindsetchangeuk Email: Info@mindsetchangeuk.com   I hope you got to enjoy that meditation. It's incredible what's available to you with regular practice. And here's something that I wanted to draw your attention to. If you're a coach or you're a business owner who's in the fitness and wellbeing space, and you want to have more impact but less anxiety, less stress, and self-doubt in 90 days, then please direct message me on Instagram the word ego or use the contact link below in the show notes. I look forward to hearing from you

99% of Business Owners Are Making This Big Mistake

👉 Currently taking 10 new clients for a 90-day mindset programme. DM "EGO" on Instagram for details.Most business owners and coaches delay their success for years — not from lack of talent, but from trying to do it all alone.In this episode, Paul Sheppard breaks down the biggest mistake he sees business owners make: believing willpower alone can build a dream. He explains why anxiety, self-sabotage, procrastination and burnout creep in without the right support, why the UK's culture of "figuring it out yourself" is holding entrepreneurs back compared to the US, and why AI can never replace a human coach or mentor who can truly hold you accountable.You'll learn:Why willpower isn't enough to build lasting success — and what actually is. The hidden cost of self-sabotage, procrastination and negative self-belief on your business and life. Why the right coach or mentor accelerates your goals faster than working alone ever could. Five practical steps to find a coach or mentor who's genuinely right for you — from network recommendations to what to ask before you commit.Whether you're a business owner, entrepreneur or coach feeling stuck, overwhelmed or unsure of your next move, this episode is your reminder: the biggest priority right now is finding the right support — not doing it alone.🎧 Host: Paul Sheppard, mindset coach, therapist and host of the Top 10 Ultimate Mindset Change podcast, heard in 143 countries.👉 Currently taking 10 new clients for a 90-day mindset programme. DM "EGO" on Instagram for details.--------------------------------------------------------------------------------------Mentioned in this episode:Ego Algorithm CoachingInstagram @mindsetchangeuk Email info@mindsetchangeuk.com I’m looking for 10 entrepreneurs, business owners, coaches established in the fitness or well-being space who are looking to make more of an impact in their world but want less anxiety and stress in 90 days. DM: Ego and I’ll send you the details.

Beyond The Thinking Mind 12 Min Self Enquiry Meditation

Most of us live convinced we are our thoughts — every worry, judgment, and story on repeat, mistaken for the self. This guided meditation offers a different way in: two simple but profound self-inquiry questions that take you beneath the noise of the thinking mind and into direct experience of your own presence.Using breath as an anchor and body awareness as the doorway, this practice moves you out of your head and into embodied stillness. Along the way, you'll be guided through a powerful technique — silently asking "I wonder what my next thought will be?" — and discover what actually happens when you go looking for it. For many people, the mind simply stops. A gap opens. And in that gap is something quieter, steadier, and more truly you than any thought has ever been.Whether you're new to meditation or a long-time practitioner, this episode is a gentle but potent reminder: you are not your thoughts, your feelings, or your beliefs. You are the awareness in which they arise — and that awareness is available to you right now, without effort, without changing a thing.In this episode:How to move attention out of the thinking mind and into embodied presenceA guided breath-based anchor for grounding in the here and nowThe self-inquiry question "I wonder what my next thought will be?" and why it quiets the mindThe deeper question "Who am I before a thought tries to tell me who I am?"Why a peaceful, present mind is the foundation of a powerful lifeWhy your thoughts are not who you are — and what lies beneath themKeywords: self-inquiry meditation, guided meditation, who am I, present moment awareness, embodied wisdom, mindfulness practice, ego and identity, stillness meditation, true self, consciousness, overthinking relief, anxiety and meditation, presence practice, spiritual awakening, non-dual awareness--------------------------------------------------------------------------------------I help self aware professionals upgrade their mindsets to operate from a higher level in life. If you would like help to get out of your head, be present and create the success and happiness you can have then please do contact me. Contact, newsletter, community.Mentioned in this episode:Ego Algorithm Coaching Details.Instagram @mindsetchangeuk Email: Info@mindsetchangeuk.com   I hope you got to enjoy that meditation. It's incredible what's available to you with regular practice. And here's something that I wanted to draw your attention to. If you're a coach or you're a business owner who's in the fitness and wellbeing space, and you want to have more impact but less anxiety, less stress, and self-doubt in 90 days, then please direct message me on Instagram the word ego or use the contact link below in the show notes. I look forward to hearing from you

Why You Are Not Running Out Of Time

Suggested Meditations Are Available On Your Chosen Podcast PlatformPeaceful and Present MindBreak Free From Negative Thoughts 5 Minute MeditationWe spend nearly half our waking day lost in thought — not present with what we're actually doing, or who we're doing it with. A landmark Harvard study tracked this in real time across thousands of people, and the results are hard to shake: our minds wander roughly 47% of the day, and even when they wander somewhere pleasant, we're no happier for it.In this episode, we unpack what that means for how we actually live — why it's getting harder to stay present in an attention economy built to pull you away, and what the research says about the real cost of a distracted mind. Then we get practical: three simple, science-backed ways to train your attention back into the present moment, starting with something you're already doing right now — your breath.If you've ever felt busy but disconnected, present in the room but absent in your mind, or like time is slipping away even though nothing's actually changed — this episode is for you.In this episode:The 2010 Harvard study on mind-wandering and happiness (Killingsworth & Gilbert)Why daydreaming about something pleasant won't make you happierHow phones and the attention economy are rewiring our ability to focusThree practical steps to build presence: breath, mindset, and reclaiming your timeWhy presence — not time — might be the real thing we're running out ofKeywords: presence, mindfulness, mind wandering, being present, Harvard study, attention span, breathwork, embodiment, overthinking, mental health, focus, distraction, nervous system regulation, digital wellbeing, self-improvement--------------------------------------------------------------------------------------I help self aware high performers break through limiting mindsets to operate from a higher level. If interested in working with me contact me via the details below.Contact, community, newsletter.Mentioned in this episode:Ego Algorithm CoachingInstagram @mindsetchangeuk Email info@mindsetchangeuk.com I’m looking for 10 entrepreneurs, business owners, coaches established in the fitness or well-being space who are looking to make more of an impact in their world but want less anxiety and stress in 90 days. DM: Ego and I’ll send you the details.