Thriving and Prosperous; Rand Selig

Karen Murdock is the founder of Voiced Memories, dedicated to preserving family legacies through photographs and storytelling. Inspired by her Uncle Jimmy’s memory and a deep-rooted family history, Karen blends personal passion with professional expertise. Her background in the funeral industry underscored the importance of proactive memory preservation. A committed genealogist, she helps others honor their heritage through organized photos, curated stories, and family history projects, ensuring that cherished memories endure for generations to come. Listen & Subscribe on: iTunes / Stitcher / Podbean / Overcast / Spotify Contact Info Website: www.voicedmemories.ca Most Influential Person My Father Effect on Emotions I worked for many years in the funeral and cemetery industry, where we often had to set our emotions aside. It didn’t matter if you'd just put your dog down that morning—you still had to be present, mindful, and helpful to others. I actually learned to ground myself and use deep breathing to reset in about 30 seconds. That skill stuck with me, and to this day, I use it whenever I feel my emotions starting to get away from me. It’s been incredibly helpful.  Thoughts on Breathing You know, I often laugh because you'd think something as simple as breathing wouldn’t be that important—but it really is. I first learned different breathing techniques in prenatal classes, and they’ve stayed with me ever since. I still use them whenever I need to. Suggested Resources Book: n/a App: Calm  Bullying Question Regarding bullying, what comes to mind for me is that before we take action, we should sit in the moment and process. Instead of being reactive to something, take the time to pause. Sometimes we react too quickly, and we don't get all the facts. We don't reflect on what's going on before we take action.

Nadeen Borg is the founder of WY Consulting Group. She and her team work with brands across North America, Australia and Europe. I met her at Web Summit in Vancouver, known as the world’s premier tech conference. WY Consulting is a collective of marketing, communications, and leadership experts who help businesses grow through strategic support. Nadeen brings bold ideas, global insight, and a collaborative spirit to help organizations realize their full potential. Listen & Subscribe on: iTunes / Stitcher / Podbean / Overcast / Spotify Contact Info Website: www.wy-cg.com Most Influential Person Myself Effect on Emotions I've done mindfulness as part of accident recovery therapy. There was one thing that stood out to me. It was called wiseman theory. You have the emotional brain on one end and the logical brain on the other. They are two sides of the spectrum. To get to the wiseman, it's somewhere in the middle. It's a mix of emotion and logic.  Thoughts on Breathing Breathe in through your nose and out through your mouth. That typical yoga breathing is where I try to be. My coordinator, Nikol was on the plane with me yesterday and I was trying to get all kinds of deadlines done. She was suggesting I breathe, and that was helpful. Suggested Resources Book: The Untethered Soul by Michael A. Singer App: Calm  Bullying Story There are many stories, but one that stands out is from an early job where I faced inappropriate comments and a lack of trust in my work. Looking back, I wonder how I would’ve responded if I had the mindset I have now. Mindfulness has taught me to accept where you are in the moment—that every experience is part of growth. The real shift comes from knowing when to speak up, when to listen, and how to move forward with intention.

Karen Salmansohn is a Behavioral Change Expert and best-selling author who has a compelling writing style that will make you laugh, and at the same time motivate you to take action. She has a morning mindfulness practice where she greets the day not just with open eyes but an open heart and mind as well. Karen’s newest book, Your To-Die-For Life explains How to Maximize Joy and Minimize Regret before Your Time Runs Out. Listen & Subscribe on: iTunes / Stitcher / Podbean / Overcast / Spotify Contact Info Website: notsalmon.com Book: Your To-Die-For Life: How to Maximize Joy and Minimize Regret . . . Before Your Time Runs Out by Karen Salmansohn Most Influential Person Aristotle Effect on Emotions Mindfulness helps calm the noisy “monkey mind,” much like letting a shaken snow globe settle so the scene becomes clear. When emotions run high, the brain shifts from the rational neocortex to the reactive “fight or flight” area, making clear thinking difficult. Mindfulness allows emotions to settle, restoring clarity and thoughtful response. Practices like journaling or quiet contemplation help achieve this state. To live our best lives, we need to create space for mindfulness in our daily routines. Thoughts on Breathing I studied Ishta yoga and meditation to deepen my personal practice, not to teach, but to better understand how and why it works. Breathing exercises are powerful, even simple mindful breathing. With my young son, traditional prompts like “breathe” upset him, so I used a Spider-Man pinwheel. I showed him how to blow on it to watch it spin—an engaging, visual way to teach mindful breathing through playful, focused exhalation. I also taught him meditation exercises. I put these in my Instant Calm book that I wrote, which was about mindfulness and meditation. Suggested Resources Book: Don't Sweat The Small Stuff by Richard Carlson Book: Instant Calm by Karen Salmansohn Book: Your To-Die-For Life: How to Maximize Joy and Minimize Regret . . . Before Your Time Runs Out by Karen Salmansohn App: Calm  Bullying Story I have a son who’s now in high school, but during middle school, he experienced some bullying—kids at that age can be really cruel. I believe mindfulness could help not only the bullies themselves, but also those being bullied. When my son was going through that, I encouraged him to be mindful and reflect on why the bullies might be acting that way. Were they jealous? Hurting? Struggling at home? Mindfulness helps both sides better understand and manage their emotions.

Susan Snow is a Trauma Resilience Coach, Speaker, and Author. At 17, her father, LAPD Detective Thomas C. Williams, was killed in the line of duty, thrusting her family into a painful public spotlight. After years of navigating the impact of that trauma, Susan now helps others build resilience. Her book, The Other Side of the Gun, shares her journey from grief to healing, offering insight into the trauma survivor’s experience and encouraging empathy, compassion, and hope. Listen & Subscribe on: iTunes / Stitcher / Podbean / Overcast / Spotify Contact Info Website: https://susansnowspeaks.com/ Book: The Other Side of the Gun: My Journey from Trauma to Resiliency by Susan Snow Most Influential Person My Mother-In-Law Effect on Emotions I think it's really important to give yourself grace. There were days when I was writing my book when I had nothing left. When you're feeling overwhelmed and you have nothing left, just give yourself some grace. Thoughts on Breathing I do a lot of box breathing. I try to go out and stick my feet in the grass when I can. I will hug a tree, be one with nature, and be able to regulate my nervous system.  Suggested Resources Book: Authors Brene Brown and Mel Robbins Book: The Other Side of the Gun: My Journey from Trauma to Resiliency by Susan Snow   App: Calm and Youtube Bullying Story When you've gone through trauma, you do not realize you are being bullied. There is a part of being in the trauma where you feel like you deserve something. When people are bullies to you, you take it. Three weeks after my dad was killed, I went back to school. Most of the kids tiptoed around me. The first day I went back, I was sitting in class and this kid turned around to me and asked me how many bullets hit my dad. He was really graphic and he was saying it with a smile on his face.

Dr. Frank L. Douglas is an award-winning industry veteran with more than three decades of experience in healthcare, pharmaceuticals, and entrepreneurship. He has held senior roles in both large and small biopharmaceutical companies, including Executive Vice President and Board Member at Aventis (now Sanofi), where he oversaw global R&D and regulatory affairs. He played a key role in the development of drugs like Allegra, Lantus, Taxotere, and Actonel. He also served as Chief Scientific Advisor at Bayer and chaired Alantos, later acquired by Amgen. Listen & Subscribe on: iTunes / Stitcher / Podbean / Overcast / Spotify Contact Info Website: https://www.safehavendialogues-llc.com/ Book: Until You Walk In My Shoes: A Reframing Methodology to Overcome Systemic Discrimination by Dr. Frank L. Douglas Most Influential Person My Mother Effect on Emotions Mindfulness has helped me pause before reacting. Instead of immediately responding, I now ask myself, “What’s going on with this person? Are they in pain? Is there something deeper behind their behavior?” Mindfulness has made me more compassionate and less reactive. I also think of Jack Welch’s principle: accept reality as it is, not as you wish it were. That mindset has shaped how I deal with emotions; by facing the truth of a situation and responding with clarity rather than impulse.  Thoughts on Breathing I don't have a breathing practice. I do meditate, and naturally, breathing is a part of that—especially as I settle into the meditation. But I don’t have a specific routine or technique focused solely on breath, so I wouldn’t really call it a breathing practice. Suggested Resources Book: Defining Moments of a Free Man From a Black Stream: A Memoir by Frank L. Douglas Book: Until You Walk In My Shoes: A Reframing Methodology to Overcome Systemic Discrimination by Dr. Frank L. Douglas App: Mind Valley's 6 Phase Meditation  Bullying Story I want to tell the story of a workplace experience as an underrepresented minority. This person was consistently ignored during meetings. Comments were overlooked, and when assignments were completed on time, they were unfairly criticized. Despite raising concerns with management, support was not found. Peers began criticizing the work, and the employee was gradually marginalized. The systemic bullying made the employee feel that continuing to work was futile.

Joel Oliver is the owner and founder of a podcast production company called East Coast Studio, which helps health-focused entrepreneurs enjoy the benefits of podcasting. In 2018, Joel faced the life-altering experience of major heart surgery, a time when he had to release control and place his full trust in the team he had built. From its humble beginnings over a decade ago as Joel’s solo freelance venture, the company grew organically without external funding. After recovering, Joel embraced life as a digital nomad for several years. During that time, East Coast Studio began to shift its focus, evolving from a broad podcast production service into a niche specializing in health and wellness. This transition was fueled by Joel’s growing passion for healthy living and his recognition of the powerful impact his clients were making in transforming lives around the globe. Listen & Subscribe on: iTunes / Stitcher / Podbean / Overcast / Spotify Contact Info Website:  https://eastcoaststudio.com/ Most Influential Person Alex Hermosi Effect on Emotions We're all going to be affected by emotions. The emotions still hit me—it's just a matter of how I deal with them. I'm not a toddler; I can handle it. It's important to me to stay calm and do what I need to do, no matter what. Even if I'm having a rough day or something's bothering me, it doesn't change the fact that the work still has to get done. It's really about having control over how those emotions affect you.  Thoughts on Breathing There's box breathing, where you breathe in for less time than you breathe out. When I need it, the most important thing for me to remember is simply to take that breath. Even just a few moments of intentional, slow breathing can make the biggest difference. Suggested Resources Book: Breaking The Habit of Being Yourself by Dr. Joe Dispenza App: Bend (For Android) (This App is for stretching) App: Bend (For IOS) Bullying Story I was always pretty friendly growing up, but over time, I became more mindful through small moments that taught me about self-control. I can’t recall specific events, but I remember feeling disappointed in myself afterward, thinking, “That reaction wasn’t who I want to be.” Even when someone was unkind, I didn’t want to stoop to shouting or insults. I’ve worked hard to rise above that. For me, even letting a careless comment slip feels out of line with the standards I’ve set.  

Dr. Denise Brown is a transformative leader who helps women in business learn how to prioritize and avoid maternal overwhelm. With over three decades of experience in healthcare as a physician, CEO and Chief Strategy Officer, Denise S. Brown, MD is a thought leader in self-care activities for women. A graduate of The University of Chicago's Pritzker School of Medicine, with training at Stanford and Vanderbilt, she lives with Alex, her childhood sweetheart of 28 years, and their sons Will and Hank. Listen & Subscribe on: iTunes / Stitcher / Podbean / Overcast / Spotify Contact Info Website: www.TheFairyGodDoctor.com Book: The Fairy God Doctor's Guide to a Good Life: A Prescription for the Working Woman by Denise Brown Most Influential Person My Husband Effect on Emotions Mindfulness gives you the sense that this too will pass. Just like thoughts, emotions come, you acknowledge them and then you let them go. It's only heavy if you keep carrying it.  Thoughts on Breathing My husband has helped me with the breathing. He is a big James Nestor fan. I like box breathing. In for four, hold for four, out for four, hold. I find it incredibly calming in all kinds of scenarios. Suggested Resources Book: The Fairy God Doctor's Guide to a Good Life: A Prescription for the Working Woman by Denise Brown Book: Breath: The New Science of a Lost Art by James Nestor Book: Zen Mind, Beginner's Mind: Informal Talks on Zen Meditation and Practice by Shunryu Suzuki App: Headspace Bullying Story The mean girls in my neighborhood were bullying me, and I was in my '50s. You'd think it wouldn't bother me by that time, but it did. Mindfulness got me out of it. I felt almost shaky, which was not a thing for me. It was sitting and breathing that helped me. The concept of meditation and breathing really helped me calm down. 

Rand Selig is an entrepreneur, coach, scoutmaster, conservationist, and board member with a passion for helping others thrive. He holds an MBA from Stanford and degrees in mathematics and psychology, bringing clarity to complex global projects. Based in Mill Valley, California, he enjoys life’s adventures with his wife of 44 years. In Thriving! How to Create a Healthier, Happier, and More Prosperous Life, Rand shares practical wisdom to help readers navigate life’s challenges and discover what it means to truly thrive. Listen & Subscribe on: iTunes / Stitcher / Podbean / Overcast / Spotify Contact Info Website: www.randselig.com Book: Thriving!: How to Create a Healthier, Happier, and More Prosperous Life by Rand Selig Most Influential Person My Father Effect on Emotions Like many people, my emotions often come as a jumble, rarely clear or simple except for love, which feels pure. Most emotions take time for me to understand. Mindfulness, especially through journaling, helps me sort through my emotions. By reflecting honestly on my role in a situation, I stop blaming others and start seeing solutions. Sometimes it takes days, but by the end, I feel clearer, more in control, and able to turn difficult emotions into something positive. Thoughts on Breathing When I’m out in nature, I intentionally slow down and take everything in; the sound of a bird, a bug on a leaf, a bud on a tree. Sometimes I’ll stop completely, even if I am with someone, and just listen or look in silence. During those moments, I breathe deeply through my nose, filling my lungs and feeling my chest expand. That simple act of breathing helps me feel present, grounded, and genuinely happy to be alive. Suggested Resources Book: Positive Intelligence: Why Only 20% of Teams and Individuals Achieve Their True Potential and How You Can Achieve Yours by Shirzad Chamine Book: Thriving!: How to Create a Healthier, Happier, and More Prosperous Life by Rand Selig App: n/a Bullying Story When I was 12, I came home 30 minutes late from sledding and was grounded for the entire winter break—no questions asked. My father, shaped by a strict military background, enforced rules without room for dialogue. He acted from fear and a need for control. Looking back, I realize a mindful conversation could have taught me punctuality with compassion. That experience shaped how I led early in my career—efficient but often lacking emotional connection.

Loretta Breuning helps people around the world live with a happy brain. She is Professor Emerita of Management at California State University and the author of Habits of a Happy Brain and Why You’re Unhappy: Biology vs Politics. Unsatisfied with conventional theories of motivation, she turned to animal brain chemistry, where she found powerful insights. Her work has since helped thousands worldwide, with her resources translated into twelve languages and embraced by readers seeking natural paths to happiness. Listen & Subscribe on: iTunes / Stitcher / Podbean / Overcast / Spotify Contact Info Website: https://InnerMammalInstitute.org Book: Habits of a Happy Brain: Retrain Your Brain to Boost Your Serotonin, Dopamine, Oxytocin, & Endorphin Levels by Loretta Breuning Most Influential Person Sigmund Freud Effect on Emotions I have two thoughts on emotions. One is to know that we're not meant to be happy every minute. The other is that when I feel bad, I look for a pattern. For me, it was often the anticipation of criticism. I would project that this person is criticizing me, because I was criticized a lot when I was young. Then I realized, they're not criticizing me. They're just doing their own thing.  Thoughts on Breathing This breathing topic is a real big challenge for me. I've tried all the breathing techniques. Because I have severe scoliosis, my spine and my rib cage are not aligned. My neck and my pelvis are not aligned. I'm fine when I'm active, but when I'm resting, it's a problem. Partly, I think it's because I've taken all these breathing classes. The breathing classes have caused me to override my natural breathing which is perfect. Then I try to force something that doesn't come to me.  Suggested Resources Book: Chimpanzee Politics: Power and Sex Among Apes by Frans de Waal Book: Habits of a Happy Brain: Retrain Your Brain to Boost Your Serotonin, Dopamine, Oxytocin, & Endorphin Levels by Loretta Breuning Book: Why You're Unhappy: Biology vs Politics by Loretta Breuning More Books: https://innermammalinstitute.org/readinglist/ App: Duolingo (Language App) Words of Advice I always like to get to the subject of social status. This is something that people blame on society, but every animal group has a status hierarchy, and they drive themselves crazy over it. This is a learned content imposed on a natural impulse. The reason we do it is because the mammal brain rewards you with serotonin when you think you're rising in the status hierarchy. In a way, it's like an addiction. You feel like you have to keep rising in the status hierarchy to keep getting the serotonin. Once you notice that you're doing that, then you can learn to stop doing that by reading my book, Status Games, or, I Mammal.----more----

David Campbell helps podcasters tell their stories so listeners will be empowered. He currently hosts nine different podcasts. Hailing from Ontario, Canada, he has been chased by a moose, been in 3 tornadoes, and loves to help animals. Dave has been an active musician for 45 years and loves his rescued animals. Dave operates True Media Solutions, supporting podcasters by handling editing, growth, and promotion. Listen & Subscribe on: iTunes / Stitcher / Podbean / Overcast / Spotify  Contact Info Website: https://howtopodcast.ca/ Website: https://truemediasolutions.ca/ Bullying Story Growing up, I was the shy guy and much smaller than almost everybody else. I was the person that people would chase down after school. I found myself trying to rebuild my inner love and respect for myself. In grade seven, I found myself picking on grade one kids. It was this whole circle of getting picked on and then me picking on others. To rebuild my worth, I started picking on someone else. Then one day at the bike rack, my friend Fred looked me square in the eye and said, If you ever bother my brother again, there will be a problem. In that moment, I realized that I was hurting and was now inflicting that pain on others. Don't tear others down while you're being torn down. You're just going to create a circle. Speaking Experience I've spoken to groups ranging from very large to as small as three people. Some people are naturally charismatic, while others are not. I'm in the 'not charismatic' category. I have to think about how I'm going to show up in front of people. I was a speaker for ten years. It helps when you can connect with an audience. Helping Podcasters In podcasting, I get to meet great people. I get to travel the world with a microphone and hear interesting stories. I help people tell their stories. That brings me a lot of joy. Words of Advice Think about something you never thought you could do. You smile and you wish that this could happen in your life but for some reason you have not put any action behind it. What is it? Write the book, create the content, ask someone to marry you. There's something out there that is on the top of your wish list. Something that if there were no restrictions, you would love for it to happen. Let's make that happen.