Issue #20

October 4, 2023

by Rosemary Morretta


Welcome to Issue 20 of TeamSelfCare’s TLC Newsletter! This week, we embark on a journey to explore the transformative potential of mindfulness and meditation. At the heart of this edition lies a compelling feature article: “Mindfulness and Meditation: A Solopreneur’s Secret Weapon.” Whether you operate as a solopreneur or lead a dedicated in-house team, you will uncover the ways in which mindfulness and meditation can revolutionize your entrepreneurial path. These practices offer the promise of stress reduction, enhanced creativity, and a transformative journey toward unlocking your hidden potential.

Explore the weekly quote, meditation, and affirmation and see how seamlessly you can incorporate mindfulness into your daily routine and embark on a journey of personal and professional growth.

Featured Article

Mindfulness and Meditation: A Solopreneur’s Secret Weapon

In the bustling world of online entrepreneurship, where every decision and keystroke can spell the difference between success and stagnation, the life of a solopreneur is often a high-stakes juggling act. Imagine this: You’re an online solopreneur, navigating a complex landscape of tasks, deadlines, and uncertainties, all while trying to stay ahead in the game. Your days are marked by the constant hum of productivity and the looming weight of responsibility.

In the midst of this whirlwind, there exists a powerful, yet often overlooked, tool that can transform the way you approach your journey—a tool that has the potential to be your secret weapon: mindfulness and meditation.

Picture this scene: You sit in a quiet corner of your home office, eyes closed, breathing deeply, and slowly letting go of the mental clutter that has built up during the day. With each mindful breath, you regain a sense of calm and clarity. Your focus sharpens, and the chaos of your thoughts begins to settle. This is the power of mindfulness and meditation—a practice that can help online solopreneurs reduce stress, increase focus, and enhance their decision-making skills.

In this blog post, we’ll embark on a journey to explore how mindfulness and meditation can become your invaluable allies in the world of solopreneurship. We’ll delve into the fundamentals of these practices, uncover their profound benefits, and equip you with practical strategies for incorporating them into your daily routine. By the end of this journey, you’ll not only understand the science behind mindfulness and meditation but also possess the tools to harness their transformative potential in your personal and professional life.

Join us as we uncover the secrets that can elevate your solopreneurial journey from one of relentless hustle to a path of greater balance, clarity, and success. Let’s dive in and discover how mindfulness and meditation can be the secret weapons you’ve been searching for.


Content Recommendations

Transform your mindset and take your business to new heights with the FREE eBook, Navigating the Challenges of Being a Solopreneur. Discover practical strategies to overcome self-doubt, optimize performance, and create a productive workspace. Say goodbye to overwhelm and hello to success as a solopreneur. Download now and unlock valuable insights for navigating the unique obstacles and opportunities of solopreneurship. Whether you’re starting your journey or seeking improvement, this eBook provides the tools you need. Cultivate a growth mindset, master time management, and unleash your creativity. Don’t miss out on this essential resource. Get your FREE copy here!

​Recipe of the Week: Mindful Meditation Salad

This Mindful Meditation Salad is not only delicious and nutritious but also quick to prepare, making it an ideal choice for busy solopreneurs who want a healthy meal to fuel their entrepreneurial journey. Enjoy the balance of flavors and the mindfulness that comes with each bite.


Number of Servings: 2

Calories per Serving: Approximately 350 calories

Preparation Time: 15 minutes

For the Salad:


  • 4 cups of fresh mixed greens (e.g., spinach, arugula, and kale)
  • 1 cup of cherry tomatoes, halved
  • 1/2 cucumber, thinly sliced
  • 1/4 red onion, thinly sliced
  • 1/4 cup of crumbled feta cheese (optional)
  • Kalamata olives (optional)

For the Dressing:


  • 1/4 cup extra-virgin olive oil
  • 2 tablespoons red wine vinegar
  • 1 clove garlic, minced
  • 1 teaspoon dried oregano
  • 1/2 teaspoon dried basil
  • 1/2 teaspoon Dijon mustard (optional)
  • Salt and black pepper to taste


Prepare the Dressing

  1. In a small mixing bowl, combine the minced garlic, dried oregano, dried basil, and Dijon mustard (if using).
  2. Slowly drizzle in the extra-virgin olive oil while whisking the mixture continuously. This helps emulsify the dressing and blend the flavors together.
  3. Add the red wine vinegar to the bowl and continue whisking until the ingredients are well combined. The vinegar adds a tangy kick to the dressing.
  4. Season the dressing with salt and freshly ground black pepper according to your taste preferences. Start with a pinch of salt and a dash of pepper, then adjust as needed.
  5. Once the dressing is well mixed and seasoned to your liking, give it a final whisk to ensure all the ingredients are evenly incorporated.
  6. Your Mindful Meditation Salad dressing is now ready to elevate your salad to a new level of flavor and mindfulness.
  7. Drizzle the dressing over your salad just before serving, or store it in an airtight container in the refrigerator for later use. Be sure to shake or whisk the dressing again before each use, as the oil and vinegar may separate over time.

Enjoy the harmony of flavors and the mindful experience that this dressing brings to your salad!

Assemble the Salad:

  1. Begin by selecting a clean and spacious salad bowl or individual salad plates for serving.
  2. Wash and thoroughly dry your mixed greens. You can use a salad spinner or gently pat them dry with a clean kitchen towel. Place the dried greens into the salad bowl or distribute them evenly on individual plates.
  3. Scatter the halved cherry tomatoes over the bed of greens. Their vibrant colors and sweet-tart flavor will add a burst of freshness to your salad.
  4. Arrange the thinly sliced cucumber on top of the greens and tomatoes. The cucumber’s crisp texture provides a refreshing contrast.
  5. Add the thinly sliced red onion for a touch of sharpness and color. If you prefer a milder onion flavor, you can soak the onion slices in cold water for a few minutes before adding them to the salad.
  6. Sprinkle Kalamata olives generously over the salad. These briny olives add a delightful salty element to balance the flavors.
  7. Crumble the feta cheese on top of the salad. The creamy and tangy notes of feta cheese enhance the overall taste profile.

Dress the Salad:

  1. Drizzle the prepared dressing evenly over the salad. Use as much or as little as you prefer; you can always save some for later. Toss the salad gently to coat all the ingredients with the dressing.

Serve and Enjoy:

  1. Divide the Mindful Meditation Salad between two plates. Serve it immediately as a refreshing, nourishing, and energizing meal that’s perfect for busy digital solopreneurs looking for a mindful and healthy lunch or dinner option.

Chef’s Tips:

  • Customize your Mindful Meditation Salad by adding grilled chicken or tofu for extra protein.
  • To save time, you can use a store-bought balsamic vinaigrette dressing, but making your own allows you to control the ingredients and flavors.
  • Experiment with different greens and toppings to keep your salad exciting and fresh.

Quote of the Week

“If you want to conquer the anxiety of life, live in the moment, live in the breath.” Amit Ray

As an entrepreneur, each decision you make carries a lot of weight and, the digital landscape shifts beneath your feet quite often. Finding a moment of respite can feel like a distant dream. The words of Amit Ray resonate as a gentle reminder: “If you want to conquer the anxiety of life, live in the moment, live in the breath.”

Imagine, amidst the cacophony of tasks and deadlines, taking a mindful pause. In that moment, you’re not burdened by the weight of tomorrow’s uncertainties or yesterday’s regrets. Instead, you’re fully immersed in the present, attuned to the rhythm of your breath. It’s a simple yet profound act—a return to the essence of being.

In that breath, there’s clarity. In that moment, there’s calm. And in that stillness, there’s a chance to conquer the anxieties that often accompany the solitary journey of a solopreneur. It’s a practice that nurtures your well-being and fuels your resilience—a secret weapon hidden in the cadence of each breath.

Weekly Meditation

Listen to Audio

Welcome to this guided mindfulness meditation. Find a comfortable and quiet place to sit or lie down, ensuring you won’t be disturbed. Close your eyes if you feel comfortable, and let’s embark on a journey of presence and inner peace.

Start by taking a deep breath in through your nose, and exhale gently through your mouth. Feel the weight of your body on the chair or floor. As you breathe in, allow your body to relax, and as you exhale, release any tension or stress that may be residing within.

Now, bring your awareness to your breath. Feel the natural rhythm of your breathing, the rise and fall of your chest or the expansion and contraction of your abdomen. Notice the sensation of the air as it enters and exits your nostrils. There’s no need to change your breath; simply observe it as it is.

If your mind starts to wander, as it often does, that’s okay. When you notice your thoughts drifting, gently and lovingly bring your focus back to your breath. Each inhale and exhale is an opportunity to anchor yourself in the present moment.

As you continue to breathe mindfully, bring your attention to the sensations in your body. Notice any areas of tension or discomfort. Send your breath to those places, allowing them to soften and relax. Imagine each breath is like a warm, soothing wave, washing away any tightness or unease.

Now, expand your awareness to the sounds around you. Listen without judgment. Hear the subtle sounds of your environment—the distant chirping of birds, the rustling of leaves, or even the quiet hum of your surroundings. Let these sounds be a reminder of the world outside, a world that exists beyond the thoughts and worries of your mind.

Next, become aware of any thoughts or emotions that may be passing through your mind. Acknowledge them without judgment. Imagine your thoughts and feelings as passing clouds in the vast sky of your mind. Watch them drift by, and then gently return your focus to your breath. Your breath is your anchor, keeping you rooted in the present moment.

Take a moment to appreciate the stillness and peace within you. You are here, in this moment, fully present, and that is a gift in itself.

As we near the end of this meditation, take a final deep breath in, and as you exhale, let go of any remaining tension or worries. Feel a sense of gratitude for this brief yet profound moment of mindfulness.

When you’re ready, slowly open your eyes, returning to the world around you with a renewed sense of calm and clarity. Carry this mindfulness with you as you continue your solopreneurial journey, knowing that you can revisit this practice whenever you need a moment of tranquility and presence.

Affirmation of the Week

“I embrace mindfulness meditation as my daily source of clarity and calm, empowering me to navigate the solopreneurial journey with resilience and focus.”

As a solopreneur, you can use this affirmation to start your day with a positive mindset. Recite it during your morning routine, allowing its words to sink in. Visualize yourself engaging in mindful meditation, feeling the sense of clarity and calm it brings. Carry this affirmation with you throughout the day, especially when faced with challenges or stressors. Use it as a reminder to take breaks for mindfulness meditation, even if just for a few minutes, to recharge your focus and inner peace. This affirmation can be your daily touchstone, grounding you in the power of mindfulness meditation as you navigate the entrepreneurial path.

Weekly Promotions

Mindfulness Meditation Bundle

In keeping with our weekly theme, I’m happy to introduce you to the Meditation and mindfulness bundle.

Have you been feeling fried? Been experiencing shifts + upgrades and ready for some soul goodness???

Access over 30 free gifts that nurture the mind, body and spirit. There are meditations, workbooks, journals, ebooks, masterclasses, online courses and other resources to help you, including my contribution, the Be Mindful Mini Course.

The Details:

Starts: October 1

Ends: October 9

Price: FREE

Get the goodies here.

Self-Care Essentials Bundle

This bundle is a game-changer for your self care and personal growth journey. Packed with over $2,000 worth of premium tools, courses, and resources, this bundle is the ultimate toolkit for you no matter what stage of life you’re in.

With over 40 resources in the realms of self-care, wellness, and personal development, including my Self-Care Planning Kit, all aimed at helping you overcome the challenges you’re facing right now, these resources are tailor-made to help you make self-care a top priority.

The Details:

Starts: October 3

Ends: October 6

Get the goodies here.

Wrapping Up

Thank you for taking the time to read our latest issue of the TLC newsletter, focusing on mindfulness and meditation. We appreciate your dedication to self-care and your commitment to nurturing your well-being.

Please feel free to email us at with your comments and any questions you may have about mindfulness meditation or other self-care topics. Our team is here to support you on your journey.

We invite you read the new blog post, Mindfulness and Meditation: A Solopreneurs Secret Weapon.

Additionally, we encourage you to join TeamSelfCare’s Self-Care Check-In For Entrepreneurs Facebook Group. We’ve started the upLife Group Coaching Program this week and I’d love to see you inside and support your self-care goals.

Don’t forget to take some time to listen to the weekly meditation. We hope that this guided practice will provide you with a sense of inner peace and inspiration as you embrace a healthy weight and lifestyle.

Don’t miss the Meditation and Mindfulness Bundle and the Self-Care Essentials Bundle as well as my Navigating the Challenges of Being a Solopreneur freebie.

Thank you again for being a part of the TeamSelfCare community. Remember, your well-being is a priority, and we are here to support you every step of the way. Stay tuned for our next issue, where we will continue to provide valuable insights and practical tips for your self-care needs.

Wishing you joy, balance, and abundant well-being.

*Please note that some links in this newsletter may be affiliate links. We may receive a commission, at no extra cost to you, if you click through our links and make a purchase from one of our partners.

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